BB Complexes and Tabata using weights would be your best bet hehehe, unless you got access to a prowler (havent seen one here sa pinas) or a HUGE tire you can flip uphill that would be good too hehehe
Yung prowler yung parang pang araro na tinutulak, araro lol meron nun sa eclipse saka yung gulong na malaki hahaysssss.... Meron din dun yung parang maso, minamaso nila yung malaking gulong hahaha parang nasa 200lbs yung gulong. Nagtry ako magflip dati eh di ko pa na try yung prowler hehe
sows yun naman pala eh mag prowler ka na lang buti ka pa hahaha yung tire flips uphill dapat ginagawa yun hindi sa flat surface. pero pwede ka muna magstart sa flat surface.
Barbell Shrugs
135x12
155x12
175x10 - Grip is giving up,
Barbell Curls
30x10
40x10
50x10
60x5
Cant do wrist curls kasi malelate na sa work ahaha. but i feel my forearms is already on fire dahil sa effort ng paggrip sa dl,rows at shrugs. Overall still a good workout.
Wide Grip Dipsx5x5
Seated Overhead 30lbs each hand x5x5
Standing Side Laterals 20lbs each hand x 12
cable pushdown 70x7 80x7
EZBar Skull Crushers 40x5 50x5
11am 20%, paguwi 20% roughly mga 3pm, tapos buhat after an hour (2hrs halos) 6pm Postworkout halos 60% tapos sobrahan ko last meal ko ng 7:30 o quarter to 8pm inaabot naman ng surplus..
Problema ko lang wasak yung macro dahil sa IIFYM hehehe.. Pero dapat daw nag strick carb cylcing pa rin ako eh.
Amp walang kaso siguro sa training days, pero yung rest days gastos kasi puro gulay o prutas yung sources ng carbo tapos puro pampabata at protina fawk!
3 months bulk konti na lang iphone 5 ang presyo o mahigit ang gastusin
mahirap kasi sakin, ang buhat ko mga 7-8 am kain ng mga 9am hanggang 5pm eh 7pm pa uwi ko, heaviest meal yung post WO. nakakatulog ako kadalasan 10 o 11pm kaya gutom na haha
basta mostly ng macros ko kinoconsume ko for Post WO pati carbs ahaha.
haha oo, kuripot kasi hehehe..na cut down nga pati pambili ng ps3 games.. kaya nagiging jack sparrow na ko sa gaming habit ko.
oo nga eh, buti tinuro satin ni sir ds at dalton yung carbo loading after workout.. langya nung binasa ko ulet leangains at related sites jusko kelangan pala talaga. Overeat daw dapat, may science backup pa..ayaw ko i elaborate pero meaning fck eating talaga para sa gains at di daw ma used yun sa fat storage not unless na dominate ng fat si protein during that time.
Wide Grip Dipsx7x7x7
Seated Overhead 30lbs each hand x7x7
Standing Side Laterals 20lbs each hand x 12
cable pushdown 80x7x7
EZBar Skull Crushers 50x5x5
Comments
Back/Biceps/Forearms
Sumo Deadlift
135x8
185x7
235x7
255x7
265x5
Chin Ups x3x3
Barbell Rows
135x7
155x5x2
Barbell Shrugs
135x12
155x12
175x10 - Grip is giving up,
Barbell Curls
30x10
40x10
50x10
60x5
Cant do wrist curls kasi malelate na sa work ahaha. but i feel my forearms is already on fire dahil sa effort ng paggrip sa dl,rows at shrugs. Overall still a good workout.
Day1, Week 5 of 26
Leg/Abs
Squats:
135x10
185x7
215x5
220x5
SLDL
135x7
155x7
175x7
Legpress:
285x12
385x12
Leg Curls
85x10
100x10
Standing Machine calf raises
220x12,
240x12
Rope Curls
90x12
110x12x2
swiss ball crunches x12
+ curls lang hahahaha
Chest/Shoulder/Triceps
Bench Press:
45x10
95x7
115x6
125x5
130x5
Incline dumb bell(each hand)
25x7
30x7
35x7
40x5
Wide Grip Dipsx5x5
Seated Overhead 30lbs each hand x5x5
Standing Side Laterals 20lbs each hand x 12
cable pushdown 70x7 80x7
EZBar Skull Crushers 40x5 50x5
11am 20%, paguwi 20% roughly mga 3pm, tapos buhat after an hour (2hrs halos) 6pm Postworkout halos 60% tapos sobrahan ko last meal ko ng 7:30 o quarter to 8pm inaabot naman ng surplus..
Problema ko lang wasak yung macro dahil sa IIFYM hehehe.. Pero dapat daw nag strick carb cylcing pa rin ako eh.
Amp walang kaso siguro sa training days, pero yung rest days gastos kasi puro gulay o prutas yung sources ng carbo tapos puro pampabata at protina fawk!
3 months bulk konti na lang iphone 5 ang presyo o mahigit ang gastusin
mahirap kasi sakin, ang buhat ko mga 7-8 am kain ng mga 9am hanggang 5pm eh 7pm pa uwi ko, heaviest meal yung post WO. nakakatulog ako kadalasan 10 o 11pm kaya gutom na haha
basta mostly ng macros ko kinoconsume ko for Post WO pati carbs ahaha.
oo nga eh, buti tinuro satin ni sir ds at dalton yung carbo loading after workout.. langya nung binasa ko ulet leangains at related sites jusko kelangan pala talaga. Overeat daw dapat, may science backup pa..ayaw ko i elaborate pero meaning fck eating talaga para sa gains at di daw ma used yun sa fat storage not unless na dominate ng fat si protein during that time.
Back/Biceps/Forearms
Sumo Deadlift
135x8
185x7
235x7
255x7
275x3 - nakakafrustrate to, everytime parang mababagsak yung weights dahil sa dulas ng kamay
Chin Ups x3x3
Barbell Rows
135x7
165x5x5
Barbell Shrugs
135x12
155x12
175x10
Barbell Curls
30x10
40x10
50x10
60x5
I hate GO Live Season
nagswimming swimming din pag may time hahaha. nakakahiya yung picture ko di ko nalang post
ang galing nung parang malaking bato hehe
observation lang, mga kabatch mates ko nung highschool kasama ko nagswimming, mostly lahat ng lalaki tumataba lol
Day1, Week 6 of 26
Leg/Abs
Squats:
135x10
185x7
215x5
220x5
SLDL
135x7
175x7
Legpress:
285x12
385x12
Leg Curls
85x10
100x10
Standing Machine calf raises
220x12,
240x12
Rope Curls
90x12
110x12x2
swiss ball crunches x12x12
DONE!!
Lapit lang. Maganda ba at hinde matao?
Day 3, Week 6 of 26
Chest/Shoulder/Triceps
Bench Press:
45x10
95x7
115x7
120x5x5
Incline dumb bell(each hand)
25x7
30x7
35x7
40x5
40x5
Wide Grip Dipsx7x7x7
Seated Overhead 30lbs each hand x7x7
Standing Side Laterals 20lbs each hand x 12
cable pushdown 80x7x7
EZBar Skull Crushers 50x5x5
Day 5 week 6 of 26
Back/Biceps/Forearms
Sumo Deadlift
135x8
185x5
235x5
265x5
Chin Ups x3x3
Barbell Rows
135x7
165x5x5
Barbell Shrugs
135x12
155x12
175x10
Barbell Curls
30x10
40x10
50x10
50x10
wristcurls
10x10
Day1, Week 7 of 26
Leg/Abs
Squats:
135x10
185x7
205x5
225x5 - achieved 4 45plates
SLDL
135x7
155x7
185x7
Legpress:
285x12
385x12
Leg Curls
85x10
100x10
Standing Machine calf raises
220x12,
240x12
260x12
Rope Curls
90x12
110x12x12
swiss ball crunches x12x12