[The Prodigal Son]

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Comments

  • YatezYatez Posts: 2,745
    Yung dito samen plate load den kaso adjustable, di kasya legs ko dyan sa bodyplus tumatama sa singit ko yung bakal tas sa leg curl bitin hirap ipasok legs at pag nag curl di nag fleflex masyado hamstrings ko, both sa ext at curl di ko nararmdaman sa quads at hams hahah pota dyan pa naman ako lelegs bukas ng MATINO ulet haha
  • redred Posts: 753
    haha ibigay todo mo na lang sa squats
  • redred Posts: 753
    102813 - 1900 to 2045
    Body Plus Gym, Pasig

    Pre WO:
    1 Large Banana
    3 Packs Extra Joss

    Upper

    Warm-up
    5 minutes bike / stretching

    15 minutes core workout

    Iso Plated BP / Lat Pulldown
    130x10 - 110x10
    130x10 - 110x10
    130x10 - 110x10
    140x5 - 120x5

    DB Flyes / Seated Cable Rows (wide)
    20x10 - 110x10
    20x10 - 110x10
    20x10 - 110x10

    Plated Dips / T-Bar Row
    110x10 - 35x10
    110x10 - 45x10
    110x10 - 55x10

    DB Shoulder Press / Side and Front Lateral
    30/10/15 (2) x 10 x 3

    Shrugs
    140x12
    150x12
    160x12
    170x12

    Arms.

    Post WO:
    1 scoop whey
    1 scoop non-fat milk
  • YatezYatez Posts: 2,745
    wtf 3 hours ka tambay don hahaha
  • redred Posts: 753
    typo pala haha

    modified.
  • redred Posts: 753
    102913 - 1900 to 2045
    Body Plus Gym, Pasig

    Pre WO:
    1 Large Banana
    3 Packs Extra Joss

    Lower

    Back Extensions
    BWx15x3

    Squats (ATG)
    WU : 50x10 , 60x10
    100x6
    110x6
    120x5
    130x5
    140x6 with spot on the last 2 reps

    Leg Press
    200x12
    220x12
    240x12
    260x12

    Plated Seated Leg Extension
    60x10x3

    Plated Lying Leg Curls
    50x10x3

    Standing Calf Raise
    150x15
    200x15
    220x15

    Core.
  • CoreCore Posts: 2,509
    I think I need to make a new account...
    Welcome back pala, red!
  • redred Posts: 753
    Thanks bro.
    Bakit naman? Kaka check ko lang ng journal mo yesterday.
  • allen101allen101 Posts: 5,102
    ^Kasi "core"

    Lagi siya nadadawit hahahaha
  • CoreCore Posts: 2,509
    Tama! Buti ka pa nakuha mo allen! Hahaha...
  • redred Posts: 753
    haha sorry naman sa pangalan mo man, parang ang OA na kasi kung abs lols
  • CoreCore Posts: 2,509
    Ok lang. Pagtitiisan ko na muna, isipin ko nalang sikat ako...
  • redred Posts: 753
    Hayaan mo bro, palitan ko na lang next time haha.
  • redred Posts: 753
    103013 - Rest

    Nanuod ng Pumping Iron and tulog ng mahaba.

    Mabigat pakiramdam sa office, hindi kumpleto pag walang workout.
    Gigil mode na sa ensayo.
  • YatezYatez Posts: 2,745
    Kalako pa naman andon ka kanina 7pm kame nag buhat haha
  • redred Posts: 753
    Haha hindi na tayo nag abot dun lol ..bukas buhat ako
  • YatezYatez Posts: 2,745
    Sa Fri baka don ako delts siguro kaso umaga ata hahaha
  • redred Posts: 753
    haha papa spot pa naman sana ako sayo sa squats ... pero pwede! wala pala kami pasok nun. text kita. hahaha ...

    ang tanong ..bukas kaya sila nun?
  • YatezYatez Posts: 2,745
    Tanong mo nga bukas kung bukas sila kinabahan ako dyan ah hahaha. Pota dodogstyle kita sa pag spot sa squats lol
  • redred Posts: 753
    lol ... sige2 ...

    putsa wag na nga lang ... mamaya mag post ako sa journal mo ng sweet LOLx hahaha
  • YatezYatez Posts: 2,745
    Napag hahalataan mga ganyan na sweet eh
  • monching11monching11 Posts: 7,273
    sweet! hahah
  • allen101allen101 Posts: 5,102
    no homo guys hahaha
  • redred Posts: 753
    Hahahahaha

    wala ng spot2 to... himatayin na kung hihimatayin wag lang maging sweet LOL!103113 - 2000 to 2100

    Kinapos sa oras dahil galing pa sa birthday ng office mate, pero bawi naman sa tsibog. Kumain ako ng marami LOL! kaso 4 hours lang ang tulog. Pero dahil sa naka SL ako (surprise leave) today, binuhos ko ang lahat LOL!

    UPPER - Day 3

    Body Plus Gym, Pasig

    Pre-WO : Handa sa birthday lol ... lots of chicken and bbq lol

    Warm-up : 5 min. bike

    15 min. abs

    Pull-ups
    BWx5x3

    Chin-ups
    BWx5

    DB Press / Bb rows
    30(2)x10 - 80x10
    35(2)x10 - 90x10
    40(2)x10 - 100x8
    45(2)x6 - 110x6

    Pec Dec Flyes / Lat Pulldown (close grip)
    100x10 - 100x10
    110x10 - 100x10
    120x10 - 100x10

    Plated Incline Press / Rowing
    100x10 - 50x10
    100x10 - 100x10
    100x10 - 100x10

    OHP
    60x10x2

    Cable Upright Row
    60x10
    70x10
    80x10

    DB Shrugs

    No arms ... kapos sa oras.
    Sarado gym tomorrow, so isa lang pwede kong gawin... RUN BABY RUN!

    Post WO:
    1 scoop whey
    1 scoop non-fat milk
    2 pcs double patty chicken burger

    Midnight snack
    1/4 chicken breast
    1 scoop whey
    1 scoop non-fat milk
    mix vegetables

    at may 5 pa akong hard boiled eggs (di ko na alam kung pano ipapasok sa bibig ko to)

    ciao!
  • YatezYatez Posts: 2,745
    Ay pota sarado
  • redred Posts: 753
    ou badtrip ... sabado na ako mag legs
  • allen101allen101 Posts: 5,102
    Baka bukas pala paps makakuha na ko pm7.
    Pwede naman daw ung supplier
  • redred Posts: 753
    Ah sige, text2 ... hindi ba makikipag kita si kaibigang Mau?
  • allen101allen101 Posts: 5,102
    Hehe di yata e wala naman pasabi..
  • redred Posts: 753
    110313 - Body Plus Gym, Pasig

    Warm-up : 5 mins bike

    Squats:
    wu 60x10
    110x6
    120x5
    130x5
    140x5
    150x2

    60x10

    Leg Press:
    250x10
    270x10
    290x10
    310x10

    Seated Leg Extension:
    65x10x3

    Lying Leg Curls:
    55x10x3

    Standing Calf Raise:
    100x25
    100x25
    100x25
    150x15
    200x15

    Abs.
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