tabingi din back ko. baka normal lang yan boss monch. check mo kung ano ung stronger side mo sa push workouts, dun ung mas maliit sa experience ko. tapos mas malapad ung weak side ko sa push.
Saken personally wala akong pake gusto ko lang ma confirm if meron ako para lang manahimik ako hahahah. Di naman kasi ako apektado physically nakakailang lang itsura ko sa pic wtf kasi hahaha.
Buti nalang nakapag ensayo ng umaga. GOD DAMN MADERPAKER na naman sa trabaho pero this time dahil sa nadamay lang pala ako na akala eh nakikipag conchabahan pako sa contractor. eh un pala ung sa kasama ko ung na-question, sabay lang naipasa ung sakin kaya akala pati ako pota. Had to defend myself dahil I'm clean and nothing to hide. Worked hard for the reputation I made at never asking favors for personal gain kahit na matic ang corruption sa construction. Told the finance manager at the end of my explanation "Ma'am I'm willing na ipa imbestiga nyo ako for everybody's peace of mind most importantly, mine"
She understood naman daw my point, no need to daw at nasabay kasi dun sa isang kaduda duda kaya being fair lang daw she had to question both (wala kasing nakalagay kung sinong project manager).At the end of our convo, all is well naman and I had her trust.
Fucking officemates nadadamay pa integrity ko sa kalokohan nila.
Abs/Legs
Kneeling cable crunches superset with dragon flag lying leg raises, circuit x4
V-ups
Hanging leg raises
Comments
Hahahahahahaha! Jk
The best yun brah. lol
Pero seriously, ganda na ng back mo kahit relaxed.
Ako nagkakaroon this month amf..
Thanks brah nahihiya lang siguro ako i-praise.
Di ko din talaga alam kung yan itsura nyan kasi di ko nakikita nagulat din ako. Pero dami tagyawat sa likod haha
Yatez at his best! Hahaha...
@yatez
kaw na skwalado mukha ahahahahahah!
Stretching + RC exercises.
DB pullovers
40x12x12x12x12
Pullups
BWx15,10,10,8,7= 50 reps
Wide grip Lat PD
100x12x12x12
Narrow grip
100x12x12x12
Seated Rows Wide
210x12x12x12
Narrow
210x12x12x12
Sundot ng abs at arms
Woodchoppers
Concentration curls
Rope PD.
Yey!
Maderpaker hahaha.
Abs of steel workout
Circuitx4
Kneeling cable crunches
Dragon flag leg raises
Hanging leg raises
Ab wheel jack knives
Legs
Squat
70x15
100x15
140x12x12x9
Leg press
Low 300x12x12
High 300x12x12
Leg ext
120x12x10x9
Leg curls
60x12x10x8
Uwi yey. Got to stop on the foods na seriously lalo na sa sweets potaena
- itigil mo yan! Magagalit si coach! As punishment 2 hours egg rolling on the floor
Bulked til March. From 140-174lbs.
Started cutting from Oct:
15 week progress
17th week - lowest weight @ 152lbs. Pre-holiday fuck-up
19th week - 158lbs relapse motherfucker
Project Pogi nearly went full circle except for my physical goals. Di umabot ang abs lol. But career and pogi wise it went well naman LOL.
Short term goal: Abs
Long term goal: Gain 10lbs of lean mass
Will follow coach vinch's advise re: setup after getting those abs of steel!
More power to PBB!
Getting back on track, first training day for 2014
Chest/Bi's, Lower pecs directed workout:
Abs 10mins
RC exercises + Stretching
Decline BP
WU sets
Barx20
50x15
100x15
130x15
WS
150x15x12x12x10
Dips
BWx12x12x12x12
Incline DB's
50x12x12x12x12
Flat DB flyes
30x12x12x12x12
Cable crossover
40x12x12x12x12
Biceps
Alternating DB curls
30x12x12x12
Hammer curls
30x12x12
Concentration curls
20x12x12x12x12
Coach vinch's abs of steel workout:
Kneeling cable crunches superset with lying leg/dragon flag raises circuit x4
Hanging leg raises
Jack knives
Weighted side bends
V-ups
Leg tucks
Stretching + RC exercises
Delts (Went lighter than usual 2 weeks no delts training kasi, bawi na lang sa sets and reps)
Seated DB press
WU
20x15
30x15
WS
40x12x12x12x12
Lateral DB raises
25x12x12x12x12
Front DB Raises
20x12x12x12x12
DB Shrugs
60x20x20x20x20
Single arm Reverse pec deck
50x12x12x12x12
Tri's
Cable PD bar
60x12x12x12x12
Overhead DB ext
30x12x12x12x12
2nd day ule ng deficit ko. Fucking first day kahapon hilong hilo ako. Looking to get back on track seriously no more shit stuff!
Gonna take animal cuts again starting tomorrow.
Abs/Back/Tri's today:
Abs
V-ups
BWx12x12x12x12
hanging leg raises
failure x 4
Weighted Side Bends
40x12x12x12x12
Stretching + RC exercises
Back
Pull-ups: Kept the tension on my back, arms stretched a bit over halfway down.
BWx15x15x9x9x5 =53 reps
Lat Pulldown
140x12x12x12x12
Tbar narrow grip (tagal kong di ginawa di ko makuha tamang position)
100x10x9x9x7x6
Wide grip
100x10x8x7x7
Narrow Grip seated rows
120x12x12x12x12
Wide
120x12x12x12x12
Tri's - Walang spotter bago na naman bantay sa gym pero tamad.
CGBP
100x12x12x12x12
SC
55x12x12x12x12
Halos walang tao sa gym namen, or baka wala pa ung mga "New year, New me" peeps.
Ingit much. Haha
Hahahaha!
Pa RANT lang:
Buti nalang nakapag ensayo ng umaga. GOD DAMN MADERPAKER na naman sa trabaho pero this time dahil sa nadamay lang pala ako na akala eh nakikipag conchabahan pako sa contractor. eh un pala ung sa kasama ko ung na-question, sabay lang naipasa ung sakin kaya akala pati ako pota. Had to defend myself dahil I'm clean and nothing to hide. Worked hard for the reputation I made at never asking favors for personal gain kahit na matic ang corruption sa construction. Told the finance manager at the end of my explanation "Ma'am I'm willing na ipa imbestiga nyo ako for everybody's peace of mind most importantly, mine"
She understood naman daw my point, no need to daw at nasabay kasi dun sa isang kaduda duda kaya being fair lang daw she had to question both (wala kasing nakalagay kung sinong project manager).At the end of our convo, all is well naman and I had her trust.
Fucking officemates nadadamay pa integrity ko sa kalokohan nila.
Abs/Legs
Kneeling cable crunches superset with dragon flag lying leg raises, circuit x4
V-ups
Hanging leg raises
Squat
WU
barx15
50x15
100x15
WS
140x12x12x12x12
Leg press
250x12x12x12x12
Leg ext
70x12x12x12x12
Leg curls
50x12x12x12x12
Uwi.
http://pinoybodybuilding.com/Thread-Rants-thread
please be guided accordingly