Welcome to PBB sir allen! hello monch, milk, zack, ser rot at poging poging buh! hahaha
Salamat sir Zane!
At mukang tinawag mo na mga resbak sa kapogian ah hehehe
nako, wala talagang aarok sa kapogian ni buh, artista yan e!. wala na tayong magagawa kundi tanggapin ang katotohanan. signature pa lang ni buh o. diba diba buh? hahahah
nyahaha..sige zane dito tayo magbolahan..uwi na kayo dito..ansarap dito!!!ay allen keep it up pala..sama ka minsan sa gwo namin...nyahaha
Sa totoo lang boss gusto ko yan kaso mukang nakakahiya pako makasabay baka manliit ako sa inyo hehehe.
San nga pala kayo nag ggwo?
Yung sa may universal gym ba?
may GWO today 3pm sa extreme gym sa commonwealth. meetup kami ni milky and sergie and nicetry sa sm north then derecho dun, sama ka if may time ka today
Ngayon ko lang nabasa..
Dibale sir makakasama din ako sometime jan.
manliliit ka tlaga ke zane..anlaki nyan eh!!!kapogian pa sa lahat ng pbb member!!!nyahahaha..
pero matakot ka kay Noobie!!!ahahaha
DS- sama ko jan..wait for me..nyahahaha
Naku patay tayo jan.. macho na gwapo pa hehehehe.
:sport:
Hanapan ko ng tiyempo to mga bossHindi masiyadong productive ang workout ko ngayon, mahirap din talaga pag baliktad ang araw at gabi mo. Hehe.
Bawian ko yung mga bakal bukas, ay mamaya na pala yun.
Bench 5x5 110lbs
Incline 5x5 110lbs
Dumbell press 4x8 35 each arm
Dumbell military press - 35lbs each - failure
Upright row 5x5 80lbs
Power partials 4x8 30lbs each arm
Weighted dips - failureCurrent weight as of May 12
sir Allen, di ba 5x5 program mo? bakit po madame nadagdag na routine?or tinweak mo Lang?
Yes boss 5x5 originally.
Yup, tnweak ko, nakita ko kasi yung workout ni captain america kaya medjo kumuha lang ako ng idea. Hehe. Konting experiment while observing what works best. Nagdagdag ako ng konting isolation pero yung idea pa din ng strength training ang main goal ko.
sir Allen, di ba 5x5 program mo? bakit po madame nadagdag na routine?or tinweak mo Lang?
Yes boss 5x5 originally.
Yup, tnweak ko, nakita ko kasi yung workout ni captain america kaya medjo kumuha lang ako ng idea. Hehe. Konting experiment while observing what works best. Nagdagdag ako ng konting isolation pero yung idea pa din ng strength training ang main goal ko.
dame mo pala tinweak m sir..hehe.. eh sir matanong ko lang edi di mo n din sinundan yung 5 sets and 5 reps.? bale kinuha mo lang talaga ung main compound lifts.
dame mo pala tinweak m sir..hehe.. eh sir matanong ko lang edi di mo n din sinundan yung 5 sets and 5 reps.? bale kinuha mo lang talaga ung main compound lifts.
[/quote]
Ganun na nga nangyari. Hehe. Pero ayaw ko na,
Ayoko ng masiyadong madami. Mas gusto ko na yung simple.
Chest/Shoulders/Triceps day
Flat bench press - 5x5 Volume training
Incline bench press - 5x5 Volume training
Military press - 5x5 Volume training
Upright row - 5x5 Volume training
One arm tricep extension - 4x8
Standing tricep press 4x8
Legs/Back/Biceps day
Squat - 5x5 Volume training
Standing calves raise -5x5 Volume training
One arm dumbell row or Barbell rows -4x8 or 5x5 Volume training
Reverse grip-barbell row - 5x5 Volume training
Bicep curls - 4x8
Hammer Curls - 4x8
No Ab workout
No Cardio
Question para sa mga nasa bulking phase, do you still do ab workouts?
After kasi ng workout ko pagod na talaga ko (o baka talagang tamad lang ako sa ab workout, hehe).
dame mo pala tinweak m sir..hehe.. eh sir matanong ko lang edi di mo n din sinundan yung 5 sets and 5 reps.? bale kinuha mo lang talaga ung main compound lifts.
[/quote]
Ganun na nga nangyari. Hehe. Pero ayaw ko na,
Ayoko ng masiyadong madami. Mas gusto ko na yung simple.
Chest/Shoulders/Triceps day
Flat bench press - 5x5 Volume training
Incline bench press - 5x5 Volume training
Military press - 5x5 Volume training
Upright row - 5x5 Volume training
One arm tricep extension - 4x8
Standing tricep press 4x8
Legs/Back/Biceps day
Squat - 5x5 Volume training
Standing calves raise -5x5 Volume training
One arm dumbell row or Barbell rows -4x8 or 5x5 Volume training
Reverse grip-barbell row - 5x5 Volume training
Bicep curls - 4x8
Hammer Curls - 4x8
No Ab workout
No Cardio
Question para sa mga nasa bulking phase, do you still do ab workouts?
After kasi ng workout ko pagod na talaga ko (o baka talagang tamad lang ako sa ab workout, hehe).
[/quote]
haha..ou nga sir ang dami.. eh plan ko din gayahin yung workout nayan s sunod after nung basic 5x5..kaso ang dami. haha.. buti binawasan m na sir.
Hindi ko pala alam yung eksaktong sukat, pero sa estimate ko hangang tiyan ko siguro kung nakalapag. (5'6)
Yung binili ko 800php pero ok naman ang quality.
Meron mga 1.5k, 1.7k - 2k+
Comments
pero matakot ka kay Noobie!!!ahahaha
DS- sama ko jan..wait for me..nyahahaha
Ngayon ko lang nabasa..
Dibale sir makakasama din ako sometime jan.
Naku patay tayo jan.. macho na gwapo pa hehehehe.
:sport:
Hanapan ko ng tiyempo to mga bossHindi masiyadong productive ang workout ko ngayon, mahirap din talaga pag baliktad ang araw at gabi mo. Hehe.
Bawian ko yung mga bakal bukas, ay mamaya na pala yun.
Bench 5x5 110lbs
Incline 5x5 110lbs
Dumbell press 4x8 35 each arm
Dumbell military press - 35lbs each - failure
Upright row 5x5 80lbs
Power partials 4x8 30lbs each arm
Weighted dips - failureCurrent weight as of May 12
152 lbs
18% BF
Squat
120lbs 3 sets / 6 reps
Lunges
50lbs 3 sets / 6 reps
Body Squat
3 sets / to failure
Calves raise
120lbs 3 sets / 25 reps
One arm dumbell row
60lbs each arm 4 sets / 8 reps
Barbell row
125 lbs 3 sets / 6 reps
Reverse grip barbell row
140 lbs 3 sets / 6 reps
Deadlift
145lbs 3 sets / 6 reps
Bicep curls
20 lbs each arm 3 sets / 10 reps
Hammer curls
20lbs each arm 3 sets / 10 reps
I could do 30-35lbs for curls but decided just to loosen the weight today.
Attached is how I look 2 weeks ago.
Tinakpan ko yung tiyan ko, sagwa e. Hahaha.
:sport:
oo tol panira kasi yung tiyan hahaha.
Yes boss 5x5 originally.
Yup, tnweak ko, nakita ko kasi yung workout ni captain america kaya medjo kumuha lang ako ng idea. Hehe. Konting experiment while observing what works best. Nagdagdag ako ng konting isolation pero yung idea pa din ng strength training ang main goal ko.
Moving on, eto workout ko today
Chest/ Shoulders/Triceps
Flat Bench press
120 lbs 3 sets / 5 reps
Incline bench press
110 lbs 3 sets / 6 reps
Incline dumbell flyss
30 lbs 3 sets / 10 reps
Incline dumbell press
30 lbs 3 sets / 10 reps
Military press
-Failure
Upright barbell row
85lbs 3 sets / 6 reps
Side deltoid raise
20 lbs 3 sets / 10 reps
Front deltoid raise
20 lbs 3 sets / 10 reps
Tricep extension
20 3 sets / 10 reps
Seated triceps press
40 3 sets / 10 reps
dame mo pala tinweak m sir..hehe.. eh sir matanong ko lang edi di mo n din sinundan yung 5 sets and 5 reps.? bale kinuha mo lang talaga ung main compound lifts.
dame mo pala tinweak m sir..hehe.. eh sir matanong ko lang edi di mo n din sinundan yung 5 sets and 5 reps.? bale kinuha mo lang talaga ung main compound lifts.
[/quote]
Ganun na nga nangyari. Hehe. Pero ayaw ko na,
Ayoko ng masiyadong madami. Mas gusto ko na yung simple.
Chest/Shoulders/Triceps day
Flat bench press - 5x5 Volume training
Incline bench press - 5x5 Volume training
Military press - 5x5 Volume training
Upright row - 5x5 Volume training
One arm tricep extension - 4x8
Standing tricep press 4x8
Legs/Back/Biceps day
Squat - 5x5 Volume training
Standing calves raise -5x5 Volume training
One arm dumbell row or Barbell rows -4x8 or 5x5 Volume training
Reverse grip-barbell row - 5x5 Volume training
Bicep curls - 4x8
Hammer Curls - 4x8
No Ab workout
No Cardio
Question para sa mga nasa bulking phase, do you still do ab workouts?
After kasi ng workout ko pagod na talaga ko (o baka talagang tamad lang ako sa ab workout, hehe).
dame mo pala tinweak m sir..hehe.. eh sir matanong ko lang edi di mo n din sinundan yung 5 sets and 5 reps.? bale kinuha mo lang talaga ung main compound lifts.
[/quote]
Ganun na nga nangyari. Hehe. Pero ayaw ko na,
Ayoko ng masiyadong madami. Mas gusto ko na yung simple.
Chest/Shoulders/Triceps day
Flat bench press - 5x5 Volume training
Incline bench press - 5x5 Volume training
Military press - 5x5 Volume training
Upright row - 5x5 Volume training
One arm tricep extension - 4x8
Standing tricep press 4x8
Legs/Back/Biceps day
Squat - 5x5 Volume training
Standing calves raise -5x5 Volume training
One arm dumbell row or Barbell rows -4x8 or 5x5 Volume training
Reverse grip-barbell row - 5x5 Volume training
Bicep curls - 4x8
Hammer Curls - 4x8
No Ab workout
No Cardio
Question para sa mga nasa bulking phase, do you still do ab workouts?
After kasi ng workout ko pagod na talaga ko (o baka talagang tamad lang ako sa ab workout, hehe).
[/quote]
haha..ou nga sir ang dami.. eh plan ko din gayahin yung workout nayan s sunod after nung basic 5x5..kaso ang dami. haha.. buti binawasan m na sir.
Oo sir.
Monday
Chest/Shoulder/Triceps
Tuesday
Legs/Back/Biceps
Wed - REST
Thur
Same as Monday
Fri
Same as Tuesday
At saka pala punching bag at gloves.
06-11-2012 Workout
Warm-up set
Push up
1 set / 20 reps
Push up
1 set / 20 reps
Dips
1 set / 8 reps
Bench press
5x5 120lbs
Incline press
5x5 110lbs
Upright rows
5x5 100lbs
Dumbell military press
4x8 30lbs per arm
Tricep press
4x8 50lbs
Dips
4x8 Bodyweight
06-12-2012 Workout
Warm up set
Body weight squat
1 set to failure
Squat
1 set / 10 reps 100lbs
Squat
5x5 140lbs (alalay talaga)
Standing Calves raise
3x25 140lbs
Deadlift
100 (8 reps)
130 (6 reps)
160 (4 reps)
180 (4 reps)
200 (2 reps)
220 (FAILURE!)
210 (2 reps) - WOW! Di ko expected to.
Reverse grip barbell rows
5x5 160lbs - WOW ulit!
Bicep curls
2x10 25lbs
Hammer curls
2x10 25lbs
Concentration curls
1x8 20lbs
I feel good.
Sana mag improve pa.
Hindi ko pala alam yung eksaktong sukat, pero sa estimate ko hangang tiyan ko siguro kung nakalapag. (5'6)
Yung binili ko 800php pero ok naman ang quality.
Meron mga 1.5k, 1.7k - 2k+
ahahaha..dono kung nagets mo ko o hindi ko nagets sagot mo..hehehe
Ahh... hahaha.
Ito sagot ko ..
"oo tol panira kasi yung tiyan hahaha."
dito ..
"natawa ko sa tinakpan ang chan mo allen!!!"
Hehehe..
Start din ng pagshift ko sa PM7. Tipid mode. Haha.
06-18-2012
Chest / Triceps
Warm up :
Push ups
Bodyweight 4x10
Flat Bench press
100x3x6
110x2x6
120x1x5
130x1x4
140x1x2
Incline bench press
100x5x5
Flat Dumbell press
30x2x10
Flat Dumbell flyss
30x2x10
Standing tricep dumbell press
50x2x10
Dips
Bodyweightx3x8
Current weight :
154lbs
Bf 20% - Napasarap kain. :twitcy:
Gustong gusto ko na magbench ng mas mabigat sa bodyweight ko. Damn!
Eto siya boss Bards
Sa CnC nga e sinabay ko na kasi sa pwo.
Sa susunod sasabay na ko pag may kumuha kay boss mighty.
Daming inasikaso. Tsk.
Bawi na lang bukas.
hoy!!ume-excuse ka pa jan ha...magbuhat ka...hehehe
Oo nga nagsabi na ko kay boss mighty..
Sana lang wag ako mabanga ng traps niya pag nagkita kami at baka mapaupo ako hahahaha.
Nyahahaha! Sorry na boss!
Eto na nakapagbuhat ako kanina..
06-20-2012
Barbell rows
Warm-up set : 100x3x10
130x3x8
150x2x6
Reverse grip barbell Rows
Warm-up set : 100x3x10
150x3x6
170x2x4
Deadlift
Warm-up set : 130x2x10
160x1x6
180x1x4
200x1x2
210x1x2
Assistance :
Bicep curls
25x2x10
Hamer Curls
25x2x10
Parang mas masarap talaga pag once a week nalang per bodypart.
Mas focused.
Pero di na ko nagbuhat maagang umuwi si misis haha.
Tinry ko yung barbel complexes.
Matindi pala yun, labas dila ako sa hingal. Laglag pawis!
:twitcy: