Sa Project Pogi(HAHAHA) kasi Frank Yang principle ako. So read ka na lang brah slight flexible dieting. Di ako nag ca-calorie count dahil I focus on the LOOK and FEEL sa ngayon.
add ko sa sinabi ni jet,most importantly you should know where you are coming from. Ano ba itsura mo now? baka di applicable ung cutting style ko sayo
ARMS!!!
Stretching + RC Exercises
Single arm rope PD
40x15x15x15
CGBP
110x15
139x12x9
Cable PD
80x12x12x10
Overhead DB ext
40x12x12x12
DB curls
25x12x12x12
Hammer curlss
25x12x12x12
Di dapat ako magg-gym sa hangover ko. Pota redhorse talaga wala kasing superdry hahah. Looking like a non-lifting faggot when I'm in clothes. Ampayat na din ng mukha ko LOL
^pramis brah liit ko na kumpara sa HIGH BF version ko lol pero may K nako maghubad i think.
Weighed myself just now after poops. 153.5lbs
saw an old pic back in mar2012, lumalamon ako pero di nakakabuhat yucky itsura LOL. Pero pang benta ng supplement for sure dami maniniwala nito hahahah
^thanks brah, sana umabot ako sa mababang BF nyo ni vinch. Kaso tiis tiis pa heheh
Pre-workout
Extra joss baybe + 2 squares ng cadbury tikim lang hehehe.
Legs/Abs
Stretching
Squat
WU
barx15
50x15
100x15
130x12
WS
150x12x10x8
Leg press
275x12x12x12 Low
275x12x12x12 high
Leg ext
110x12x12x11
Leg curls
60x12x12x10
Front squats
100x12x12
Planks
Crunches
Leg raises
Side bends
Di masyado makapag heavy sa leg press ginaanan ko lang at masakit tuhod ko, di ko alam kung san ko naibangga nung friday night sa kalasingan ko LOL. Mauubos na Whey ko baka bumili ako mamaya sa CnC pag uwi.
^Thanks sir BD, still a long way to go but that old pic is a year old not from my recent gain just posted it for how awful I looked back then lol. Then Imma get my lost muscles and gain more with a vengeance!
Sa Project Pogi(HAHAHA) kasi Frank Yang principle ako. So read ka na lang brah slight flexible dieting. Di ako nag ca-calorie count dahil I focus on the LOOK and FEEL sa ngayon.
add ko sa sinabi ni jet,most importantly you should know where you are coming from. Ano ba itsura mo now? baka di applicable ung cutting style ko sayo
Bro, each person has it's different style, what works on him may not work on you pero eto suggestion ko. hehe
Step 1 : Know your BMR ( online calculators )
Step 2 : shoot for 1 gram per pound bodyweight sa protein or more kung trip mo
Step 3 : From your BMR , decide macro partitioning i.e 40 % protein/ 40% carbs/ 20% fats kung eto trip mo
Step 4 : Substract -500 on your BMR for atleast -1 lb per week ang fat loss for your cut
Step 5 : Buy kitchen digital scale ( kung gusto mo precision ka sa food )
Step 6 : Either google mo yung food, nutritional label or gumamit ka ng my fitness pal aps for the macros
ah salamat... so from 175 to 185'ish :huh na ko ngaun gusto ko lang ma burn ung mga excess fats ko sa may lower belly dirty bulk kasi ako before kaya ano makita ko sa lamesa kinakain ko LOL :lol starting to cute na ngaun week carbs ko naman more in oats veggie lang, tska nakasanayan ko na pag chest day kakain talaga ako ng marami before and after ng workout
^gawa ka ng journal mo brah. I mean if you're worrying about your belly fats tas you dont have the decent muscle mass to cut from its either panget end result unless OK lang sayo ung ganun and sa bandang end mahihirapan ka mag sunog nung mga last bit of BF mo.
Daming pwedeng sundan, pero saken kasi me oats ako nung nag ca carbs pako. Deficit lang muna ako nag focus bawas pagkain muna, kasi kung mag clean eating agad ako tas deficit di ko kakayanin un.
On my 12th week nako of my cut. Also, project pogi doing wonders. Had 2 former officemates confess to me on a separate occasion this week kras/gusto daw ako. But my motto now is disregard bitches, acquire aesthetics LOL.
Putanginang lunes to kakasakal sa stresa hahaha pitpitan kung pitpitan ng itlog LOL. Niyaya ako ng contractor kumain napa OO ako sa sobrang stress haha. Healthy pa din saka eto kang siguro meal ko the whole day. Itallianis salad and chicken shit stuff.
baka naman nag-lulurk din dito yung 2 na nagconfess sayo master at nakita yung recent photos mo.:biggrin:
ayun, nagkaroon ng lakas ng loob umamin! hahahahahah chikboi!
Medyo iba lang situation before, though pre-lifting skinny faggot stage medyo me appeal nako talaga lol. pero ngayon I started project pogi, physical and mental approach na feeling pogi from within, things started to change for me kasi me umaamin talaga harap harapan LOL. Anyways move on na tayo baka masilip ni esmi warlalu basta na PM ko na ke yatez at ke papa dalts LOL.
Chest day
Stretching + RC exercises
Decline BP
WU sets
30x15
80x15
120x12
WS
150x12x10x9x8
DIPS
BWx12x12x12
Incline BB
90x15
130x12x10x7
Flat BB
130x12
150x10x6
Pec Deck
130x12x12x12
DB flyes
30x12x12x12
ABS STUFF
Medyo sira diet ko today, grabe muntik pa di makabuhat fuck stress bench press brah!!!
laki talaga effect ng lighting sa pics, etong pic ko last week sa gym mukha naman akong nagbubuhat kesa sa pic ko pag nasa kwarto lol. excited to take a photo on thursday hehehe,
Comments
Backread mo yang page na yan brah.
http://pinoybodybuilding.com/Thread-Monching11-Project-Pogi-2013?page=225
Sa Project Pogi(HAHAHA) kasi Frank Yang principle ako. So read ka na lang brah slight flexible dieting. Di ako nag ca-calorie count dahil I focus on the LOOK and FEEL sa ngayon.
add ko sa sinabi ni jet,most importantly you should know where you are coming from. Ano ba itsura mo now? baka di applicable ung cutting style ko sayo
ARMS!!!
Stretching + RC Exercises
Single arm rope PD
40x15x15x15
CGBP
110x15
139x12x9
Cable PD
80x12x12x10
Overhead DB ext
40x12x12x12
DB curls
25x12x12x12
Hammer curlss
25x12x12x12
Di dapat ako magg-gym sa hangover ko. Pota redhorse talaga wala kasing superdry hahah. Looking like a non-lifting faggot when I'm in clothes. Ampayat na din ng mukha ko LOL
Weighed myself just now after poops. 153.5lbs
saw an old pic back in mar2012, lumalamon ako pero di nakakabuhat yucky itsura LOL. Pero pang benta ng supplement for sure dami maniniwala nito hahahah
Pre-workout
Extra joss baybe + 2 squares ng cadbury tikim lang hehehe.
Legs/Abs
Stretching
Squat
WU
barx15
50x15
100x15
130x12
WS
150x12x10x8
Leg press
275x12x12x12 Low
275x12x12x12 high
Leg ext
110x12x12x11
Leg curls
60x12x12x10
Front squats
100x12x12
Planks
Crunches
Leg raises
Side bends
Di masyado makapag heavy sa leg press ginaanan ko lang at masakit tuhod ko, di ko alam kung san ko naibangga nung friday night sa kalasingan ko LOL. Mauubos na Whey ko baka bumili ako mamaya sa CnC pag uwi.
Then off to the project site!
ah salamat... so from 175 to 185'ish :huh na ko ngaun gusto ko lang ma burn ung mga excess fats ko sa may lower belly dirty bulk kasi ako before kaya ano makita ko sa lamesa kinakain ko LOL :lol starting to cute na ngaun week carbs ko naman more in oats veggie lang, tska nakasanayan ko na pag chest day kakain talaga ako ng marami before and after ng workout
salamat brah..
Daming pwedeng sundan, pero saken kasi me oats ako nung nag ca carbs pako. Deficit lang muna ako nag focus bawas pagkain muna, kasi kung mag clean eating agad ako tas deficit di ko kakayanin un.
On my 12th week nako of my cut. Also, project pogi doing wonders. Had 2 former officemates confess to me on a separate occasion this week kras/gusto daw ako. But my motto now is disregard bitches, acquire aesthetics LOL.
----
Putanginang lunes to kakasakal sa stresa hahaha pitpitan kung pitpitan ng itlog LOL. Niyaya ako ng contractor kumain napa OO ako sa sobrang stress haha. Healthy pa din saka eto kang siguro meal ko the whole day. Itallianis salad and chicken shit stuff.
Extreme cognitive demands brahhhh = deficit LOL
Hindi naman malalaman kung hindi magpapaalam ahahaha
ayun, nagkaroon ng lakas ng loob umamin! hahahahahah chikboi!
Chest day
Stretching + RC exercises
Decline BP
WU sets
30x15
80x15
120x12
WS
150x12x10x9x8
DIPS
BWx12x12x12
Incline BB
90x15
130x12x10x7
Flat BB
130x12
150x10x6
Pec Deck
130x12x12x12
DB flyes
30x12x12x12
ABS STUFF
Medyo sira diet ko today, grabe muntik pa di makabuhat fuck stress bench press brah!!!
laki talaga effect ng lighting sa pics, etong pic ko last week sa gym mukha naman akong nagbubuhat kesa sa pic ko pag nasa kwarto lol. excited to take a photo on thursday hehehe,
ang kapal ng mukha! AHAHAHA
Although i experienced it 1sthand. If you know what i mean papa monch lol
Pede mong pasa dito!! Hahaha
masterbate
repped paps!