Natawa ko dun sa sayang damit nakakarelate ako haha.
Dahil sa passion na to hindi lang pagkain, gym fee at supp ang gastos e.
Pati sa ibang bagay haha.
Nail the laundry brah! hahaha Demn veins!
@Allen: Nagagalit kasi si misis pag twice a day ako nagtetraining tapos paguwi puro kalawang. Kakahinayang kasi magpawis ng 30-40 minutes lang. kung basketball siguro na aabot ng more than 1 hour sulit ang damit hehehe Ayun, yung washboard workout naging washboard talaga
^thanks brah. Alam mo naman, unchartered territory kasi saken ang cutting eh its either I lose too much muscle mass and give up (bulk again) or I just simply quit and do other stuff (games and shit), well that is before and I've changed mindset na lol.
Ok naman lasa ni Oolong+green tea, pero I might drink them separately para ma enjoy ko ung lasa (I love green tea e). Un lang grabe ang caffeine ata ng oolong nagpa-palpitate ako libreng Pre workout lol
This time tuloy mo lang magcut, ofcourse risk ang muscle loss but you wont know how it feels like to go thru the process kung matatakot ka sa muscle loss. fear ko din yan dati but i told myself "this is it, make it or break it" hehehe for sure sa mga susunod na taon e magcucut ka pa din naman so better make mistakes now and learn early
Superset: (warm up)
Military press and Neutral grip pullups
100lbs x 20 / BW x 20 (2 sets)
130lbs x 15 / BW x 15 (2 sets)
150lbs x 10 / BW x 20 (2 sets)
Worksets:
DB shoulder press and Underhand pullups
60lbs x 20 / BW x 15
70lbs x 15 / BW x 10
70lbs x 12 / BW +35lbs x 8
Flat DB press and cable rows (seated high)
90lbs x 15 / 170 x 20
100lbs x 12 /200 x 15
rear 40lbs / side 35lbs / front raises 35 lbs (3 sets each x 12-15 reps)
DB curl 40lbs / Hammer curl 40lbs (3 sets each x 12-15 reps)
medyo malayo na kasi yung ibang gym. yung obsession gym pinuntahan ko kahapon pero wala na sila dun. lumipat na daw ata sabi nung guard. ayun, tiis tiis muna dito kaya naman magimprovise e hehehe
oo nakalista na yan sa mga bibisitahin ko. mas ok nga yun para hindi ako maligaw. hirap din kasi yung naglalakad lang. so far lahat ng pinutahan ko puro sarado na. alanganin nga lang yung hapon kasi morning talaga ako nagbubuhat. unless walang lakad kaya ko ng after lunch. kadalasan sunday lang ako nakakabuhat ng hapon kasi nagsisimba kami ng 6pm.
^haha hindi ko talaga priority leg press e, squat ang gusto ko madevelop hehehe. hangang 650-670lbs lang siguro ako with full ROM depende kung hindi na ako magsquat after. 700lbs up very risky na at ayoko naman ng half reps. depende din sa legpress pag maganda ang angle kasi yung sa rainforest masyado mataas at maliit platform puro hamstring ang tama. sa muscle house mas pangit. sa bodyplus gusto ko din legpress dun, rubber pa yung platform
Comments
Dahil sa passion na to hindi lang pagkain, gym fee at supp ang gastos e.
Pati sa ibang bagay haha.
Nail the laundry brah! hahaha Demn veins!
@Allen: Nagagalit kasi si misis pag twice a day ako nagtetraining tapos paguwi puro kalawang. Kakahinayang kasi magpawis ng 30-40 minutes lang. kung basketball siguro na aabot ng more than 1 hour sulit ang damit hehehe Ayun, yung washboard workout naging washboard talaga
When will it be my turn LOL
Ok naman lasa ni Oolong+green tea, pero I might drink them separately para ma enjoy ko ung lasa (I love green tea e). Un lang grabe ang caffeine ata ng oolong nagpa-palpitate ako libreng Pre workout lol
Duration 9:20-10:35am
Stretching 10minutes
Legpress: using different foot placements
300 x 25 (narrow)
300 x 20 (wide)
300 x 25 (high)
370 x 20 (narrow)
370 x 20 (wide)
370 x 20 (high)
450 x 15 (narrow)
450 x 15 (wide)
450 x 15 (high)
Squats
200lbs x 12 x 3
230lbs x 8 x 3
calf raises
400 x 25-30 x 6
core workout 10minutes
Duration 9:55-10:30am
Stairs 10 minutes
abdominal circuit 20 minutes
stretching 5 minutes
Duration 6:35-8:00am
Stretching 10 minutes
Superset: (warm up)
Military press and Neutral grip pullups
100lbs x 20 / BW x 20 (2 sets)
130lbs x 15 / BW x 15 (2 sets)
150lbs x 10 / BW x 20 (2 sets)
Worksets:
DB shoulder press and Underhand pullups
60lbs x 20 / BW x 15
70lbs x 15 / BW x 10
70lbs x 12 / BW +35lbs x 8
Flat DB press and cable rows (seated high)
90lbs x 15 / 170 x 20
100lbs x 12 /200 x 15
rear 40lbs / side 35lbs / front raises 35 lbs (3 sets each x 12-15 reps)
DB curl 40lbs / Hammer curl 40lbs (3 sets each x 12-15 reps)
Uhhhmmmm... yung biscuit po ba na parang eggnog ang hanap nyo? LOL! :biggrin:
Duration 4:30-5:30am
Warmup: fast walk 20minutes
Uphill sprints: 30minutes (intervals)
Fast walk: 10 minutes
Lowerbody
Duration 1:30-2:40pm
Legpress (narrow and wide)
300 x 20 x 2
370 x 20 x 2
440 x 15 x 2
500 x 15 x 2
Squats
200 x 12 x 2
230 x 8
250 x 5
270 x 2 x 3
Legpress (high)
440 x 15 x 3
Calf raise
440 x 25-30 x 5
Core workout 10minutes
Duration 4:00-5:20pm
Warmup: fastwalk 15minutes
Superset:
Dips and neutral grip pullups
Bw x 20 / Bw x 20
Bw +70lbs x 15 / Bw +20lbs x 12
Bw +85lbs x 15 / Bw +35lbs x 10
Flat DB press and underhand pullups
80 x 20 / bw x 15
100 x 10 / bw x 12
100 x 11 / bw x 12
Incline DB press and suppoted DB rows
80 x 12 / 80 each hand x 10
80 x 15 / 80 x 15
Cable rows
190 x 15 x 3
Rear / side / front raises
DB curls / hammer curls
Tapos maganda sana mga 6pm or 5pm tayo para na rin makahawa ng mga bagito na nag gym na bata/tao dun
hehe
Duration 9:30-10:40am
Stretching 5minutes
Legpress
300 x 30 (wide)
300 x 30 (narrow)
400 x 20 (wide)
400 x 20 (narrow)
500 x 15 (wide)
500 x 15 (narrow)
600 x 12 (wide)
600 x 10 (narrow)
Squats
230 x 8 x 2
250 x 6
270 x 3 x 2
290 x 2 x 2
Legpress (high foot placement)
500 x 12 x 3
Calf raise
500 x 30 x 6
core workout 10minutes