Okie men.
Tutal sabi mo tatry mo na yung DL at Squat, 185lbs agad pabubuhat ko sayo! 5 reps yan ah!
Kailangan may will ka para mabuhat mo yan, kundi sardinas pakakain ko sayo!
cge men ...aus ...friday pa lang ..excited na agad sa week 3 haha ... kaka ibang pakiramdam to ..daig pa inlove LOLSSSS ...naka leave ka pala today (sarap) ... kapagod buhat kanina ... dami sobra ng tao...nakakapagod mag hanap at mag lipat ng plates ...:arghh:
Hindi ko alam kung may pagbabago. But tuloy lang...ika nga sa nabasa ko dito, ang mainip...talo.
The picture from the left was taken last 2011...and hanggang August this year, ganyan ang naging katayuan ko. Then mid part ng September nag decide na mag buhat, then yung next two images ay yung present figure ko now.
nipissssssssssssssss
sana one day maging matsu din katulad ng mga masters dito.
Kapatid.. nakakahiya man s late reaction.. ito n pla journal moh! :huh hehehe.. iba journal name, iba nickname, iba dn avatar.. kala ko 2loy after ng mga tanong mo nung umpisa, nawala k n bigla.. hehehe..
anyway, mukhang matagal-tagal n pagbabasa yang ginagawa mo s 5x5 ah.. split prin ung program mo eh.. pro gudjob n 2loy 2loy prin.. basta imotivate lng plagi sarili :sport:
Kapatid.. nakakahiya man s late reaction.. ito n pla journal moh! :huh hehehe.. iba journal name, iba nickname, iba dn avatar.. kala ko 2loy after ng mga tanong mo nung umpisa, nawala k n bigla.. hehehe..
anyway, mukhang matagal-tagal n pagbabasa yang ginagawa mo s 5x5 ah.. split prin ung program mo eh.. pro gudjob n 2loy 2loy prin.. basta imotivate lng plagi sarili :sport:
ayos lang men...haha, di pwede mangyare yun men...nasimulan na eh, andito na..ituloy na! and of course ...motivated padin! hehe ...yung sa 5x5 medyo malinaw na siya and ok naman lahat ng feedback ...half way nadin ako dito sa split program na gamit ko, im on my 3rd week, minodify ng konti, pinasok mga compound exercise... then 3 more weeks ...tapusin ko na then I'll go next for 5x5 program...so far so good, every wo, may progress naman. Sa ngayun, paborito ko na yun g DL haha... sarap pala neto at ang sarap din ng tama.
anyway, salamat ulit men sa pagbisita! thanks!!!
apir!:sport:
(nga pala, ok na ok na yung katawan niyo sir ah!) haha
Chest/Biceps Day
BB (Inc/Dec)BP - 80lbs
DB (Inc) BP - 60lbs
BB Curl - 30lbs
Cable Curl - 50lbs
DB Curl - 20lbs
DB Hammer Curl -20lbs
Back/Triceps Day
DL - 110lbs
Lat Pulldown - 80lbs
Seated Row - 80lbs
T Bar - 100lbs
Rowing - 90lbs
BB Row - 50lbs
Pressdown V-Bar - 60lbs
Traps/Shoulders Day
MP - 40lbs (1st try)
Shoulder Press (machine) - 50lbs
DB Shoulder Press - 20lbs each
DB Arnold Press - 20lbs each
BB Upright Row - 50lbs
BB Shrug - 80lbs
DB Shrug - 35lbs
Legs Day (Calves/Thigh)
BB Squat - 40lbs (1st try)
Sled 45deg Leg Press - 200lbs
Lever Lying Leg Curl - 100lbs
Lever Seated Leg Curl - 100lbs
Standing Calf Raise - 200lbs
Kapatid.. nakakahiya man s late reaction.. ito n pla journal moh! :huh hehehe.. iba journal name, iba nickname, iba dn avatar.. kala ko 2loy after ng mga tanong mo nung umpisa, nawala k n bigla.. hehehe..
anyway, mukhang matagal-tagal n pagbabasa yang ginagawa mo s 5x5 ah.. split prin ung program mo eh.. pro gudjob n 2loy 2loy prin.. basta imotivate lng plagi sarili :sport:
ayos lang men...haha, di pwede mangyare yun men...nasimulan na eh, andito na..ituloy na! and of course ...motivated padin! hehe ...yung sa 5x5 medyo malinaw na siya and ok naman lahat ng feedback ...half way nadin ako dito sa split program na gamit ko, im on my 3rd week, minodify ng konti, pinasok mga compound exercise... then 3 more weeks ...tapusin ko na then I'll go next for 5x5 program...so far so good, every wo, may progress naman. Sa ngayun, paborito ko na yun g DL haha... sarap pala neto at ang sarap din ng tama.
anyway, salamat ulit men sa pagbisita! thanks!!!
apir!:sport:
(nga pala, ok na ok na yung katawan niyo sir ah!) haha
wahahaha.. madaya lng tingnan yan s picture.. ang nipis ko prin kya tingnan s personal, at s harap ng salamin!!! hehe.. nkita mo n b ung journal nina Kyzack at Zane? Mga idol ko un at cla ung mga nihahabok ko for now.. lalo n s braso. ofcmates ko cla, at pg nglakad kmi in line.. d mo ako makikita!!! gnun ako kanipis pah.. hehe.. ay, makikita mo pla ako, s ulo lng, mas matangkad ako ky Kyzack.. hehehe :P
Chest/Biceps Day
BB (Inc/Dec)BP - 80lbs
DB (Inc) BP - 60lbs
BB Curl - 30lbs
Cable Curl - 50lbs
DB Curl - 20lbs
DB Hammer Curl -20lbs
Back/Triceps Day
DL - 110lbs
Lat Pulldown - 80lbs
Seated Row - 80lbs
T Bar - 100lbs
Rowing - 90lbs
BB Row - 50lbs
Pressdown V-Bar - 60lbs
Traps/Shoulders Day
MP - 40lbs (1st try)
Shoulder Press (machine) - 50lbs
DB Shoulder Press - 20lbs each
DB Arnold Press - 20lbs each
BB Upright Row - 50lbs
BB Shrug - 80lbs
DB Shrug - 35lbs
Legs Day (Calves/Thigh)
BB Squat - 40lbs (1st try)
Sled 45deg Leg Press - 200lbs
Lever Lying Leg Curl - 100lbs
Lever Seated Leg Curl - 100lbs
Standing Calf Raise - 200lbs
gudjab kapatid as long as my regular progress.. ganda ng kalabasan nito malamang pag nag 5x5 ka nah! :^^
Kapatid.. nakakahiya man s late reaction.. ito n pla journal moh! :huh hehehe.. iba journal name, iba nickname, iba dn avatar.. kala ko 2loy after ng mga tanong mo nung umpisa, nawala k n bigla.. hehehe..
anyway, mukhang matagal-tagal n pagbabasa yang ginagawa mo s 5x5 ah.. split prin ung program mo eh.. pro gudjob n 2loy 2loy prin.. basta imotivate lng plagi sarili :sport:
ayos lang men...haha, di pwede mangyare yun men...nasimulan na eh, andito na..ituloy na! and of course ...motivated padin! hehe ...yung sa 5x5 medyo malinaw na siya and ok naman lahat ng feedback ...half way nadin ako dito sa split program na gamit ko, im on my 3rd week, minodify ng konti, pinasok mga compound exercise... then 3 more weeks ...tapusin ko na then I'll go next for 5x5 program...so far so good, every wo, may progress naman. Sa ngayun, paborito ko na yun g DL haha... sarap pala neto at ang sarap din ng tama.
anyway, salamat ulit men sa pagbisita! thanks!!!
apir!:sport:
(nga pala, ok na ok na yung katawan niyo sir ah!) haha
wahahaha.. madaya lng tingnan yan s picture.. ang nipis ko prin kya tingnan s personal, at s harap ng salamin!!! hehe.. nkita mo n b ung journal nina Kyzack at Zane? Mga idol ko un at cla ung mga nihahabok ko for now.. lalo n s braso. ofcmates ko cla, at pg nglakad kmi in line.. d mo ako makikita!!! gnun ako kanipis pah.. hehe.. ay, makikita mo pla ako, s ulo lng, mas matangkad ako ky Kyzack.. hehehe :P
Chest/Biceps Day
BB (Inc/Dec)BP - 80lbs
DB (Inc) BP - 60lbs
BB Curl - 30lbs
Cable Curl - 50lbs
DB Curl - 20lbs
DB Hammer Curl -20lbs
Back/Triceps Day
DL - 110lbs
Lat Pulldown - 80lbs
Seated Row - 80lbs
T Bar - 100lbs
Rowing - 90lbs
BB Row - 50lbs
Pressdown V-Bar - 60lbs
Traps/Shoulders Day
MP - 40lbs (1st try)
Shoulder Press (machine) - 50lbs
DB Shoulder Press - 20lbs each
DB Arnold Press - 20lbs each
BB Upright Row - 50lbs
BB Shrug - 80lbs
DB Shrug - 35lbs
Legs Day (Calves/Thigh)
BB Squat - 40lbs (1st try)
Sled 45deg Leg Press - 200lbs
Lever Lying Leg Curl - 100lbs
Lever Seated Leg Curl - 100lbs
Standing Calf Raise - 200lbs
gudjab kapatid as long as my regular progress.. ganda ng kalabasan nito malamang pag nag 5x5 ka nah! :^^
haha oo sir! sana nga mag tuloy2 yung progress ... pero alam kong babagal to ... haha on my 4th week ... naubos ako sa 100 na BP ... nakaka down ..pero hindi pwede ma depress hehe ...hopefully next chest day ... matapos yung set :)UPDATE:
WEEK 4
Comparison from Week 1:
Weight : 138 to 145 lbs
BF% : 18% down to 14%
Chest/Biceps:
(Inc/Dec) / BP = 100lbs failure
DB BP = 60lbs
DB Pullover = 30lbs
BB Curl = 40lbs
Cable Curl = 60lbs
Hammer Curl = 20lbs
Back/Triceps:
Chin-up = 6x3
DL = 140
Lat Pulldown = 80
Seated Row = 80
T Bar = 100
Rowing = 100
DB Rows = 20
Cable Pulldowns/V-Bar = 60
Comments
allen mah men! monday sabay tayo!
Okie men.
Tutal sabi mo tatry mo na yung DL at Squat, 185lbs agad pabubuhat ko sayo! 5 reps yan ah!
Kailangan may will ka para mabuhat mo yan, kundi sardinas pakakain ko sayo!
makarel nalang men ... paki gisa nadin
excited nanaman ako buhat day nanaman bukas! kahit alam kong bitin nanaman ang tulog ok lang! haha d2 na lang sa office mag tulog.
balitaan mo pala ako men pag sumagot si sir oak re pm7
thanks2
PM7 - di niya pa daw maasikaso e, pwede taung pumunta na lang ng Cnc.
Dapat talaga may like button pala dito hahaha.
kelan kaba score ng sayo?
hahaha
hayaan niyo sir susubukan ko haha
*Titiisin kong hindi bumili lol.
ah cge2 , sa payday na siguro ... para hindi na mabawasan yung nakabaon kung pera sa lupa.
mamatz men!
:yahoo:
Mga around 9-10 tayo.
Let's do this!
:bench:
Iba ang naiisip ko dito pag nababasa or naririnig ko tong linya na to Nyahahaha! *evil grin* xD
hahaha delikado men... nagwawala
cge men ...aus ...friday pa lang ..excited na agad sa week 3 haha ... kaka ibang pakiramdam to ..daig pa inlove LOLSSSS ...naka leave ka pala today (sarap) ... kapagod buhat kanina ... dami sobra ng tao...nakakapagod mag hanap at mag lipat ng plates ...:arghh:
hiyez sir! ahahah it's me! xenxa kung naka gulo ... mahirap pag walang ginagawa sa trabaho...kung ano2 naiisip ..
nwei ... si Hades ung pic .. :lol
haha sorry naman sir! last na yan :sport:Week 2 : Friday
kulang sa tulog ...
hinahatak ng kama nung oras ng buhat ...
pero nalabanan ...
ang resulta ...
nahirapan sa shoulder ...
pero...bigla nabuhayan sa bb upright row ...
kaya tuloy ang buhat ..
nakapag legs pa (yeah)
-sled 45deg. 3x10 ; 140/140/200
-seated leg curl 3x12 ; 50/60/70
-standing calf raise 3x10; 100
meal:
pahinga sa itlog at mani today... nauumay na ...canned tuna muna ...
up! :sport:
Hindi ko alam kung may pagbabago. But tuloy lang...ika nga sa nabasa ko dito, ang mainip...talo.
The picture from the left was taken last 2011...and hanggang August this year, ganyan ang naging katayuan ko. Then mid part ng September nag decide na mag buhat, then yung next two images ay yung present figure ko now.
nipissssssssssssssss
sana one day maging matsu din katulad ng mga masters dito.
Di ba ang sabi ko sayo 185 dapat?
Ayan sardinas at milo muna kainin at inumin mo!
Hahahaha
Week 3
Monday :
BP 60/70/80
DB BP 40/40/60
DL 50/70/80
Seated Fly 30/40/50
Pullovers 50/70/80
Shrug 30/30/30
aiming to add +10lbs per week
DL - 110
Pulldown - 80
Seated Row - 80
T-Bar - 100
Rowing - 90
Pul-ups - 6reps
Hammer Curl - 16
BB Curl - 30
:banghead:
anyway, mukhang matagal-tagal n pagbabasa yang ginagawa mo s 5x5 ah.. split prin ung program mo eh.. pro gudjob n 2loy 2loy prin.. basta imotivate lng plagi sarili :sport:
ayos lang men...haha, di pwede mangyare yun men...nasimulan na eh, andito na..ituloy na! and of course ...motivated padin! hehe ...yung sa 5x5 medyo malinaw na siya and ok naman lahat ng feedback ...half way nadin ako dito sa split program na gamit ko, im on my 3rd week, minodify ng konti, pinasok mga compound exercise... then 3 more weeks ...tapusin ko na then I'll go next for 5x5 program...so far so good, every wo, may progress naman. Sa ngayun, paborito ko na yun g DL haha... sarap pala neto at ang sarap din ng tama.
anyway, salamat ulit men sa pagbisita! thanks!!!
apir!:sport:
(nga pala, ok na ok na yung katawan niyo sir ah!) haha
Hello Week 4!!!
Update:
Chest/Biceps Day
BB (Inc/Dec)BP - 80lbs
DB (Inc) BP - 60lbs
BB Curl - 30lbs
Cable Curl - 50lbs
DB Curl - 20lbs
DB Hammer Curl -20lbs
Back/Triceps Day
DL - 110lbs
Lat Pulldown - 80lbs
Seated Row - 80lbs
T Bar - 100lbs
Rowing - 90lbs
BB Row - 50lbs
Pressdown V-Bar - 60lbs
Traps/Shoulders Day
MP - 40lbs (1st try)
Shoulder Press (machine) - 50lbs
DB Shoulder Press - 20lbs each
DB Arnold Press - 20lbs each
BB Upright Row - 50lbs
BB Shrug - 80lbs
DB Shrug - 35lbs
Legs Day (Calves/Thigh)
BB Squat - 40lbs (1st try)
Sled 45deg Leg Press - 200lbs
Lever Lying Leg Curl - 100lbs
Lever Seated Leg Curl - 100lbs
Standing Calf Raise - 200lbs
wahahaha..
gudjab kapatid as long as my regular progress.. ganda ng kalabasan nito malamang pag nag 5x5 ka nah! :^^
haha oo sir! sana nga mag tuloy2 yung progress ... pero alam kong babagal to ... haha on my 4th week ... naubos ako sa 100 na BP ... nakaka down ..pero hindi pwede ma depress hehe ...hopefully next chest day ... matapos yung set :)UPDATE:
WEEK 4
Comparison from Week 1:
Weight : 138 to 145 lbs
BF% : 18% down to 14%
Chest/Biceps:
(Inc/Dec) / BP = 100lbs failure
DB BP = 60lbs
DB Pullover = 30lbs
BB Curl = 40lbs
Cable Curl = 60lbs
Hammer Curl = 20lbs
Back/Triceps:
Chin-up = 6x3
DL = 140
Lat Pulldown = 80
Seated Row = 80
T Bar = 100
Rowing = 100
DB Rows = 20
Cable Pulldowns/V-Bar = 60