sikat bro Xtend saka Purple Wraath, pero kung tipid ka may mga flavorless din na mas mura.
Ano yun? lol
Application sa iphone sir. Mas mabilis magload at nagnonotify na sakin kapag may bagong posts. Hehe. Dadaan ako sa mga pwedeng pagbilhan canvass muna. )
*my meal plan for this week on WO days
Bfast- 1/2 cup oats, 2 eggs
Lunch(post workout)- 1 cup b.rice, kalahati ng buttered chicken and fish na niluluto ko
Dinner 1/2 cup b.rice, yung natira sa ulam ko
Occassional asparagus, spinach, kangkong, or any other veggie of my choice
*Ingredients ng buttered chicken and fish
300-350g chicken breast fillet or thigh fillet
250g cream dory
2tbsp butter
Some garlic and white onion
Onting magic sarap
Pinaghalo halo ko lang sa frying pan. ) masarap naman. Feeling chef lang ako.
*goodluck sakin bukas sa DL. DOMS parin ass ko. All in all good workout.
Tuesdy workout (legs, abs)
ATG squats 105kgs
1st 5 reps
2nd 5 reps
Walking lunges 50lbs each hand (6 reps muna right then 6 reps left)
1st 6 reps
2nd 6 reps
Leg press 400lbs
1st 6 reps
2nd 6 reps
Crunch 20lbs dbs each hand on nakataas towards ceiling
1st 12 reps
2nd 12 reps
Leg raise with reverse crunch 20lbs db
1st 8 reps
2nd 8 reps
Wrist curl 40kgs
1st 8 reps
2nd 8 reps
3rd 8 reps
Calf raise 800lbs rest-pause
1st 16 reps
2nd 6 reps
3rd 5 reps
*napadpad ako sa ibang gym dahil hindi ko alam kung bukas yung college kanina. Di nakapag leg ext at leg curls dahil sagad na yung weight at 200lbs pero parang 10lbs parin sa bigat. Nakalimutan ko rin magtoe raises kanina for tibialis anterior. Sa thursday nalang.
*i'll be adding some calisthenics to my program para pogi. )
*btw guys. Sa mariner's gym ako nagbuhat. Sa may v mapa lrt station. 200 pesos per walk in. Mahal
*surprisingly, tumataas pa yung ibang lifts ko. I was expecting na bababa siya or maintain lang. My weight is still continuously going down. Might add cardio next week. Ang dami rin sigurong calories na nabburn ko from teaching trx for 5 hours straight. I also took pictures almost every week and may considerably big change sa appearance.
*binabaan ko yung weight sa shrugs and barbell row para icorrect yung motion. Babalik narin ako sa standing db curls. Di ako kumportable sa preachers. Di narin ako umangat sa pull ups and chin ups ko. Pramis aatupagin ko to after cutting.
*checked weight with 2 different weighing scales. 157.7lbs na ako. 12.3lbs in a month. Syempre kasama na jan yung water weight.
*may instance ba na lumillit muscles pero your poundages/ strength stays the same?
Tuesday workout (legs, abs)
Squats 105kgs
1st 4 reps
2nd 3 reps
Walking lunges 50lbs db each hand
1st 6 reps
2nd 6 reps
Leg extension 90lbs
1st 4 reps
2nd 4 reps (tigil ko na talaga to. Sumasakit tuhod ko dito)
Lying leg curl 80lbs
1st 4 reps
2nd 4 reps
Crunch 25lbs db each hand pointing upward
1st 12 reps
2nd 12 reps
Reverse crunch 30lbs
1st 10 reps
2nd 10 reps
3rd 10 reps
Wrist curl
1st 5 reps 45kgs
2nd 5 reps 43 kgs (ititigil ko narin to. Masakit sa wrist)
Standing calf raise 290kgs+90kgs man na nakatungtong (rest pause)
1st 16 reps
2nd 6 reps
3rd 5 reps
Toe raises 30lbs
1st 12 reps
2nd 12 reps
3rd 12 reps
*laki ng mga kasabayan ko kanina. Nanliit ako eh. May isang powerlifter ata. Lakas magsquats eh. Ganda katawan. Eto yung pumatong sa calf raise ko. Gamit kasi yung 25kgs plates kaya siya nalang pumatong. Tapos isang chicken legs guy. Laki ng maskels niya, bakat kaso pagtingin sa legs. Toinks! Nakajeans pa nagbubuhat eh ang liit na nga ng jeans niya maluwang pa sa kanya. Tapos may basketball varsity. Laki ng chest, ganda ng delts at braso kaso alang lats and legs. Sayang.
Thursday workout (chest, tri, delt)
Bench press 65kgs
1st 4 reps
2nd 3 reps
3rd 3 reps (nagaalangan ako kasi walang spotter)
Incline DB BP 50lbs
1st 6 reps
2nd 5 reps (dito binawi kasi di naman ako mababagsakan)
DB flyes 30lbs
1st 6 reps
2nd 6 reps
Military press 45kgs
1st 5 reps
2nd 3 reps
DB shoulder press 40lbs
1st 5 reps
2nd 4 reps
Front raise 40lbs
1st 5 reps
Bent over lateral raise 35lbs
1st 5 reps
Lateral raise 25lbs
1st 6 reps
Dips BW
1st 6 reps
2nd 6 reps
Tricep pushdown 70lbs
1st 5 reps
DB standing triceps extension 35lbs
1st 6 reps
*slightly off day. nothing interesting. bawi nalang next session. Oh and may i add, i hate tese FRIGGIN stretch marks. Dami sa inner side mg braso ko. Grr
*humihina na ako badtrip. Di ko alam kung out of focus lang ako o ewan. Feeling ko tuloy i failed myself. Should i lower the poundage or try ulit next week? Ano bang magandang gawin? Ayaw ko talaga humina. Haha. Help me guys. Sa diet po ba? Workout program?
*168lbs na ngayon. I gained a pound pero lost half an inch sa waist line ko. Probably water weight.
Di ko titigilan maglegs sir. Di ko lang sila papalakihin. kasi hirap narin ako bumili ng pantalon eh. Ang laki sa pata eh. Pero check ko pa at the end of cut kung talagang okay na. Sana makaabot ng 10%.
Thursday workout (chest, tri, delt)
BP 65kg
4 reps
4 reps
4 reps
Incline DB BP 50lbs
5 reps
4 reps
DB flyes 30lbs
6 reps
8 reps
MP 45kgs
4 reps
4 reps
Seated DB MP 40lbs
5 reps
4 reps
Front raise 35lbs
6 reps
Lateral raise 30lbs
4 reps
Bent over lateral raise 35lbs
4 reps
Triceps pushdown 70lbs
4 reps
Dips BW
7 reps
6 reps
*Still losing weight. No significant decrease in strength. Semi paleo pala yung ginagawa kong diet ngayon. Im still craving for cookies. Yung tig30 lang na marami na. Adik pa naman ako sa cookies. Pero kaya yan. Mind over matter! Fight!
Friday workout (back,bi)
Pull ups shoulder length grip * yung ginagawa ko pala dati wide grip
7 reps
6 reps
5 reps
4 reps
4 reps
Single arm DB row 50lbs
6 reps
Pendlay rows 70kga
6 ugly half reps *bawas ako next week
Shrugs 100kgs
6 reps
5 reps *grip slip. Parang nip slip
6 reps
Db curl 30lbs
6 reps
5 reps
Hammer curl 30lbs
5 reps
4 reps
DL
120x1
120x2
120x3
100x6
100x6
*played around with my form sa DL. Di ako nagpatalo eh sundot lang ng sundot sa DL. 100kgs was too easy while 120kgs is too heavy to keep my form right. Nakausap ko kanina yung isa sa mga powerlifters samin. Yung balak ko pala salihan na compy sa january geared. Haha. Baka next time nalang. Palakas muna. Dun muna ako sa mga small time.
Comments
kaya dapat nag tetake ka ng bcaa,
sikat bro Xtend saka Purple Wraath, pero kung tipid ka may mga flavorless din na mas mura.
Ano yun? lol
Application sa iphone sir. Mas mabilis magload at nagnonotify na sakin kapag may bagong posts. Hehe. Dadaan ako sa mga pwedeng pagbilhan canvass muna.
1st 4 reps
2nd 4 reps
3rd 3 reps
Db incline bench press 50lbs
1st 5 reps
2nd 4 reps
Db flyes 25lbs
1st 8 reps
2nd 7 reps
Military press 45kgs
1st 4 reps
2nd 4 reps
Seated db shoulder press 35lbs
1st 5 reps
2nd 4 reps
Front raise 35lbs
1st 6 reps
Lateral raise 25lbs
1st 4 reps
Bent over lateral raise 35lbs
1st 4 reps
Tricep push down 70lbs
1st 5 reps
Tricep overhead extension 35lbs
1st 6 reps (sobrang dali)
Lying tricep extension (EZ bar) 50lbs
1st 5 reps
*my meal plan for this week on WO days
Bfast- 1/2 cup oats, 2 eggs
Lunch(post workout)- 1 cup b.rice, kalahati ng buttered chicken and fish na niluluto ko
Dinner 1/2 cup b.rice, yung natira sa ulam ko
Occassional asparagus, spinach, kangkong, or any other veggie of my choice
*Ingredients ng buttered chicken and fish
300-350g chicken breast fillet or thigh fillet
250g cream dory
2tbsp butter
Some garlic and white onion
Onting magic sarap
Pinaghalo halo ko lang sa frying pan.
*goodluck sakin bukas sa DL. DOMS parin ass ko. All in all good workout.
Pull ups (yez, pull ups. No more bands. Yahoo!)
1st 6 reps
2nd 4 reps
Chin ups
1st 5 reps
2nd 4 reps
Lat pull down 130lbs
1st 5 reps
Bent over bb row 70kgs
1st 5 reps
Shrugs 105kgs
1st 6 reps
2nd 6 reps
3rd 6 reps
Single arm preacher curl 25lbs
1st 6 reps
2nd 6 6 reps
Hammer curl
1st 5 reps
2nd 5 reps
Deadlift 120kgs
1st 4 reps
2nd 4 reps
3rd 3 reps
PAGOD. BUGBOG. Pahingaaaaa.
*i'll post pics on after my 1st month on cut. 10lbs na as of today. Average of 2lbs of fat per week.
ATG squats 105kgs
1st 5 reps
2nd 5 reps
Walking lunges 50lbs each hand (6 reps muna right then 6 reps left)
1st 6 reps
2nd 6 reps
Leg press 400lbs
1st 6 reps
2nd 6 reps
Crunch 20lbs dbs each hand on nakataas towards ceiling
1st 12 reps
2nd 12 reps
Leg raise with reverse crunch 20lbs db
1st 8 reps
2nd 8 reps
Wrist curl 40kgs
1st 8 reps
2nd 8 reps
3rd 8 reps
Calf raise 800lbs rest-pause
1st 16 reps
2nd 6 reps
3rd 5 reps
*napadpad ako sa ibang gym dahil hindi ko alam kung bukas yung college kanina. Di nakapag leg ext at leg curls dahil sagad na yung weight at 200lbs pero parang 10lbs parin sa bigat. Nakalimutan ko rin magtoe raises kanina for tibialis anterior. Sa thursday nalang.
*i'll be adding some calisthenics to my program para pogi.
*btw guys. Sa mariner's gym ako nagbuhat. Sa may v mapa lrt station. 200 pesos per walk in. Mahal
Bench press 65kgs
1st 4 reps
2nd 4 reps
3rd 4 reps
Incline db bench press 50lbs
1st 4 reps
2nd 3 reps
Db flyes 25lbs
1st 8 reps
2nd 8 reps
Military press 45kgs
1st 4 reps
2nd 4 reps
Db military press 40lbs
1st 4 reps
2nd 3 reps
Front raise 40lbs
1st 6 reps
Lateral raise 25lbs
1st 6 reps
Bent over lateral raise
1st 5 reps
Tricep press 70lbs
1st 5 reps
Tricep extension 40lbs
1st 5 reps
Lying tricep extension 50lbs
1st 5 reps
*surprisingly, tumataas pa yung ibang lifts ko. I was expecting na bababa siya or maintain lang. My weight is still continuously going down. Might add cardio next week. Ang dami rin sigurong calories na nabburn ko from teaching trx for 5 hours straight. I also took pictures almost every week and may considerably big change sa appearance.
TRX instructor ka pala?
Pull ups
1st 4 reps
2nd 4 reps
Chin ups
1st 4 reps
2nd 4 reps
Bent over barbell row 65kgs
1st 6 reps
Single arm db row 50lbs
1st 6 reps
Shrugs 85kgs
1st 6 reps
2nd 6 reps
3rd 6 reps
Single arm preacher curl 25lbs
1st 6 reps
2nd 6 reps
Hammer curl 25lbs
1st 6 reps
2nd 6 reps
Deadlift 120kgs
1st 4 reps
2nd 4 reps
3rd 3 reps
Toe raises 30lbs
1st 12 reps
2nd 12 reps
3rd 12 reps
*binabaan ko yung weight sa shrugs and barbell row para icorrect yung motion. Babalik narin ako sa standing db curls. Di ako kumportable sa preachers. Di narin ako umangat sa pull ups and chin ups ko. Pramis aatupagin ko to after cutting.
*checked weight with 2 different weighing scales. 157.7lbs na ako. 12.3lbs in a month. Syempre kasama na jan yung water weight.
*may instance ba na lumillit muscles pero your poundages/ strength stays the same?
as of aug 26, 2012. 4 weeks in at 157lbs. madami pang taba! TUNAWIIIIIN!
Squats 105kgs
1st 4 reps
2nd 3 reps
Walking lunges 50lbs db each hand
1st 6 reps
2nd 6 reps
Leg extension 90lbs
1st 4 reps
2nd 4 reps (tigil ko na talaga to. Sumasakit tuhod ko dito)
Lying leg curl 80lbs
1st 4 reps
2nd 4 reps
Crunch 25lbs db each hand pointing upward
1st 12 reps
2nd 12 reps
Reverse crunch 30lbs
1st 10 reps
2nd 10 reps
3rd 10 reps
Wrist curl
1st 5 reps 45kgs
2nd 5 reps 43 kgs (ititigil ko narin to. Masakit sa wrist)
Standing calf raise 290kgs+90kgs man na nakatungtong (rest pause)
1st 16 reps
2nd 6 reps
3rd 5 reps
Toe raises 30lbs
1st 12 reps
2nd 12 reps
3rd 12 reps
*laki ng mga kasabayan ko kanina. Nanliit ako eh. May isang powerlifter ata. Lakas magsquats eh. Ganda katawan. Eto yung pumatong sa calf raise ko. Gamit kasi yung 25kgs plates kaya siya nalang pumatong. Tapos isang chicken legs guy. Laki ng maskels niya, bakat kaso pagtingin sa legs. Toinks! Nakajeans pa nagbubuhat eh ang liit na nga ng jeans niya maluwang pa sa kanya. Tapos may basketball varsity. Laki ng chest, ganda ng delts at braso kaso alang lats and legs. Sayang.
Bench press 65kgs
1st 4 reps
2nd 3 reps
3rd 3 reps (nagaalangan ako kasi walang spotter)
Incline DB BP 50lbs
1st 6 reps
2nd 5 reps (dito binawi kasi di naman ako mababagsakan)
DB flyes 30lbs
1st 6 reps
2nd 6 reps
Military press 45kgs
1st 5 reps
2nd 3 reps
DB shoulder press 40lbs
1st 5 reps
2nd 4 reps
Front raise 40lbs
1st 5 reps
Bent over lateral raise 35lbs
1st 5 reps
Lateral raise 25lbs
1st 6 reps
Dips BW
1st 6 reps
2nd 6 reps
Tricep pushdown 70lbs
1st 5 reps
DB standing triceps extension 35lbs
1st 6 reps
*slightly off day. nothing interesting. bawi nalang next session. Oh and may i add, i hate tese FRIGGIN stretch marks. Dami sa inner side mg braso ko. Grr
Oo nga sir eh. Baka nga di ko na sila palakihin kasi papanget na ichura given my height which is not that tall. Lol.
@sa lahat salamat po sa pagpuri. Wish i could say the same about my upper body. Pero tiyaga lang. Aabot din tayo jan. Hehe
Friday workout (back, bi)
Pull ups
1st 5 reps
2nd 5 reps
Chin ups
1st 5 reps
2nd 4 reps
Bent over row 65kgs (nalimutan ko dapat pendlay na)
1st 6 reps
Single arm row or kroc rows 50lbs
1st 6 reps
2nd 6 reps
Shrugs 90kgs
1st 6 reps
2nd 6 reps
3rd 6 reps
Db curls
1st 4 slightly jerking reps 35lbs (too heavy)
2nd 6 controlled reps 30lbs
Hammer curls 30lbs
1st 5 reps
2nd 4 reps
Deadlift 120kgs
1st 4 reps
2nd FAIL
3rd 1 rep
*humihina na ako badtrip. Di ko alam kung out of focus lang ako o ewan. Feeling ko tuloy i failed myself. Should i lower the poundage or try ulit next week? Ano bang magandang gawin? Ayaw ko talaga humina. Haha. Help me guys. Sa diet po ba? Workout program?
*168lbs na ngayon. I gained a pound pero lost half an inch sa waist line ko. Probably water weight.
Also, wag mo tigilan mag legs or else lalo ka manghihina.
Squats 100kgs
1st 5 reps
2nd 4 reps
Box squats (parallel) 70kgs
1st 6 reps
2nd 6 reps (dagdag next week)
Walking lunges 50lbs
1st 6 reps
2nd 6 reps
Lying leg curl 80lbs
1st 4 reps
2nd 4 reps
Crunch 25lbs each hand
1st 12 reps
2nd 12 reps
Reverse crunch BW hands behind head
1st 12 reps
2nd 12 reps
Standing calf raise 200kgs+90kgs+80kgs <dalawang tao to. Hehe
1st 16 reps
2nd 7 reps
3rd 6 reps rest pause
Toe raises 40lbs
1st 12 reps
2nd 12 reps
3rd 12 reps
*had fun kanina sa buhat sesyown. Dami nakasabay. Grabe yung cravings ko sa sweets. Tiis lang! 2 1/2 months pa.
BP 65kg
4 reps
4 reps
4 reps
Incline DB BP 50lbs
5 reps
4 reps
DB flyes 30lbs
6 reps
8 reps
MP 45kgs
4 reps
4 reps
Seated DB MP 40lbs
5 reps
4 reps
Front raise 35lbs
6 reps
Lateral raise 30lbs
4 reps
Bent over lateral raise 35lbs
4 reps
Triceps pushdown 70lbs
4 reps
Dips BW
7 reps
6 reps
*Still losing weight. No significant decrease in strength. Semi paleo pala yung ginagawa kong diet ngayon. Im still craving for cookies. Yung tig30 lang na marami na. Adik pa naman ako sa cookies. Pero kaya yan. Mind over matter! Fight!
Pull ups shoulder length grip * yung ginagawa ko pala dati wide grip
7 reps
6 reps
5 reps
4 reps
4 reps
Single arm DB row 50lbs
6 reps
Pendlay rows 70kga
6 ugly half reps *bawas ako next week
Shrugs 100kgs
6 reps
5 reps *grip slip. Parang nip slip
6 reps
Db curl 30lbs
6 reps
5 reps
Hammer curl 30lbs
5 reps
4 reps
DL
120x1
120x2
120x3
100x6
100x6
*played around with my form sa DL. Di ako nagpatalo eh sundot lang ng sundot sa DL. 100kgs was too easy while 120kgs is too heavy to keep my form right. Nakausap ko kanina yung isa sa mga powerlifters samin. Yung balak ko pala salihan na compy sa january geared. Haha. Baka next time nalang. Palakas muna. Dun muna ako sa mga small time.