well true kasi may magpapakain sayo ng intensity hehehe, pero pag ako lang magisa madalas i still train to failure bagsak na lang sa pins pag di na maiangat hehehe.
*very productive workout for me. Felt a bit stronger sa DLs ko with sir mighty's tips, logs ni papa allen and the experience with sir DS. natry ko narin yung suggestion ni sir DS na ipatong yung DBs. Ganito nalang gagawin ko since wala yung pang BB hammer curls at hanggang 50lbs lang ang DBs samin.
onti na lang 300 na din DLs mo...nakakuha ka ng powers sa mga kasama mo sa GWO noh?!!laki tlaga impact kapag kasama mga masters...haayyyst..makapag emo nga...hahaha
Masyado ka mag emo bruh, itigil ang drama sa buhay kung gusto mo maging malungkot ka at lunurin mo sarili mo sa alak ung tipong near-death experience na tignan mo bukas mamahalin mo buhay mo hahahahahahah!
langhiya ka dude up diliman ka rin pla:duh:....same school pla tayo....wala lang ngyon ko lang nakita kc itong journal mo eh musta crs? nakuha mo ba lahat ng subjects mo sa first round ng enlistment? ako isang subject nlng kulang ko sana makuha ko sa 2nd batch..:arghh:
*very productive workout for me. Felt a bit stronger sa DLs ko with sir mighty's tips, logs ni papa allen and the experience with sir DS. natry ko narin yung suggestion ni sir DS na ipatong yung DBs. Ganito nalang gagawin ko since wala yung pang BB hammer curls at hanggang 50lbs lang ang DBs samin.
You can substitue landmine rows pala for Kroc Rows kung wala na talagang heavy DB's
*same prob parin sa BP pero nangyayari nalang siya kapag mabigat. 60 lang dapat kaso i was feeling well kaya ginawa kong 65. I used the exercises i learned from the past GWO kasi ang sarap sa feeling nung pump. Tapos biglang umangat yung reps ko sa dips. Dati hindi ako nakakapag 10 reps ngayon 12 na. Yeah! Also, triny ko yung GHR. Sarap! Sa feeling pero di ko pa kaya magisa. Kaya may onting tulak sa pagangat. Tapos sabay singit yung isang kasabay ko. "ako lang nakakagawa ng full nyan dito eh". Uhmm. Di ko tinatanong. Haha.
Eto bloopers. Nagluluto ako ng PWO meal ko. Spicy chicken adobo. Inuna ko yung mga sili. Nagslice ako then niluto ko sa oil. Ayun. Lahat kami inubo at sinipon eh. Hahaha! Hindi ata dapat sinlice yung sili. Sakit sa ilong eh.
Saturday workout (legs, abs)
ATG squats 95kgs
6 reps
5 reps
Box squats 80kgs below parallel
6 reps
6 reps
Hack squats 40kgs
6 reps
6 reps
GHR BW
10 reps
10 reps < almost like negatives may onting push up lang galing sa baba
SLDL 80kgs
6 reps
6 reps
Decline sit ups BW
12 reps
12 reps < too easy
Decline reverse crunch BW
12 reps
12 reps
11 reps
*no calf raises kasi nakalock yung room na may machine. Killed my legs today. Sarap ng GHR. Last workout for cut and im bulking again. Bye bye payatot!
Comments
Deadlift 110kgs
6 reps
6 reps
6 reps
Pull ups (shoulder width)
9 reps
7 reps
5 reps
Kroc rows
20 reps 40lbs
14 reps 50lbs (exhausting as hell)
Lat pulldown (wide grip) 100lbs
6 reps
6 reps (felt my posterior delts working. Maybe compensating kasi ngawit na lats ko)
Shrugs
6 reps 90kgs
6 reps 80kgs
6 reps 90kgs (experimenting of grip width kung san pinakamatinding tama sa traps)
Alt. Hammer curls 30lbs
6 reps
4 reps
Concentration curls 25lbs
5 reps
5 reps
*very productive workout for me. Felt a bit stronger sa DLs ko with sir mighty's tips, logs ni papa allen and the experience with sir DS. natry ko narin yung suggestion ni sir DS na ipatong yung DBs. Ganito nalang gagawin ko since wala yung pang BB hammer curls at hanggang 50lbs lang ang DBs samin.
@sir DS nung ginawa ko naman kanina eh oks naman. Magiingat nalang ako. Anyways magaan palang naman idadagdag ko dun if ever.
You can substitue landmine rows pala for Kroc Rows kung wala na talagang heavy DB's
Thursday workout (chest, tri, delts)
Flat BP 65kgs
4 reps
4 reps
4 reps
Incline DB BP 50lbs
4 reps
4 reps
Decline BP
6 reps 55kgs
6 reps 60kgs
MP 45kgs
4 reps
4 reps
3 reps
DB shoulder press
3 reps 40lbs
4 reps 35lbs
Front raise 35lbs
6 reps
Lateral raise 30lbs
8 reps
8 reps
Bent over lateral raise 30lbs
8 reps
8 reps
8 reps
Dips BW
12 reps
11 reps
JM press 25kgs
8 reps
8 reps
Reverse grip kickbacks 25lbs
8 reps
8 reps
*same prob parin sa BP pero nangyayari nalang siya kapag mabigat. 60 lang dapat kaso i was feeling well kaya ginawa kong 65. I used the exercises i learned from the past GWO kasi ang sarap sa feeling nung pump. Tapos biglang umangat yung reps ko sa dips. Dati hindi ako nakakapag 10 reps ngayon 12 na. Yeah! Also, triny ko yung GHR. Sarap! Sa feeling pero di ko pa kaya magisa. Kaya may onting tulak sa pagangat. Tapos sabay singit yung isang kasabay ko. "ako lang nakakagawa ng full nyan dito eh". Uhmm. Di ko tinatanong. Haha.
Eto bloopers. Nagluluto ako ng PWO meal ko. Spicy chicken adobo. Inuna ko yung mga sili. Nagslice ako then niluto ko sa oil. Ayun. Lahat kami inubo at sinipon eh. Hahaha! Hindi ata dapat sinlice yung sili. Sakit sa ilong eh.
Hindi sumisingaw yung amoy? Ang sakit sa ilong eh. Hahaha! Kumalat sa buong bahay.
ATG squats 95kgs
6 reps
5 reps
Box squats 80kgs below parallel
6 reps
6 reps
Hack squats 40kgs
6 reps
6 reps
GHR BW
10 reps
10 reps < almost like negatives may onting push up lang galing sa baba
SLDL 80kgs
6 reps
6 reps
Decline sit ups BW
12 reps
12 reps < too easy
Decline reverse crunch BW
12 reps
12 reps
11 reps
*no calf raises kasi nakalock yung room na may machine. Killed my legs today. Sarap ng GHR. Last workout for cut and im bulking again. Bye bye payatot!
1.8k boneless bangus
900g alaska powdered milk
450g sm bonus PB
3kg brown rice
Baka maghanap pa ako ng better alternatives na hindi hassle iprepare. Mahal eh. Huhu