lol hindi naman mga sir, parang ang sabi is fix your diet first before getting to supplements, though di ka naman talaga pagbabawalan its your choice nadin hehe. kasi daw masyado nagdedepend yung iba sa supps as per their experience. ayun lang hehe ^^ayun hindi nadin ako nagsosoft drinks mga paps, pag wala lang talagang choice. Di ko na maalala yung last time ahaha.
2 weeks nadin ako nagtetake ng PM7. so far so good (thanks kay sir mighty)
good luck sir, naalala ko nung nag decide din ako magpa payat kasi 2 na stroke sa family . from 39inches na waist napa baba ko ng 33 , pero muaythai un hehe and buhat babae lang hahaha nakakahiya ayoko alalahanin mga numbers ko dati amf nagpapaniwala kasi ako sa trainer sa gym. pero nagayon shift sa pagpapa laki ng maskels buhat lalaki na di naman ako nag sisi
Okay lang yan sir, sabi nga pag nareach mo na yung unang goal mo meron ka na ulit bago. ako din sa ngayon gusto ko nadin muna magpalaki at maggain ng maskels. kapag nakashirt kasi parang ang liit ko na tignan.
late night workout session. benefit of having a 24/7 open gym.
bench
warm up: 95x10, 105x8
workset : 120x3x11
squat
warm up: 135x10, 155x8
workset: 175x3x11
barbell rows:
warm up: 135x5
workset: 185x5x4
after ng squat parang sobrang tight ng back ko and mejo hirap ikilos, foam rollers does wonder after mga almost 10 min rest mejo umokey na, natapos ko din yung rows.
sobrang late ang workout dahil sa project xmas party pero worth it naman. nanalo ng iPod Shuffle hahaha
post workout meal.
PM7, banana, 1rice, 1can tuna in water.
Hmmmm... sa akin hindi naman pwera na lang kung kulang ako sa tulog pero pwede ka naman uminom ng black coffee (or use low cal sweeteners pag ayaw mo ng black) or tea while nasa fasting hours ka pa kung sakaling antukin. beneficial din yung coffee sin may thermogenic effect ang coffee sa katawan.
Comments
lol anu yan appetite enhancer? apebon? lolz.
2 weeks nadin ako nagtetake ng PM7. so far so good (thanks kay sir mighty)
deadlift:
warm up 135x10, 185x5
working set 245x6x5
military/push press:
warm up 45x10, 65x8
work set 90x6x5
pullups:
2 reps 7 sets
post workout meal:
PM7, then Dinner Fish, rice and Veg salad.
Maganda ba talaga effects ng pagdodonate ng blood? meron kasi bukas sa office, parang gusto ko lang magdonate hehe :happy:
Pics naman
update:
bench press:
arm up: 95x10, 115x8
workset: 135x1x12
dumb bell benchpress : 15lbs x 10 x 3 (practicing muna ang form before going heavy)
squats:
warm up : 115x10, 165x5
workset : 195x3x4
barbell rows :
warm up 115x10, 135x5
workset : 150(2,3,5) 3 sets.
post workout: PM7 whey
dinner: 1 rice, 1 can corned tuna and some vegetable salad.
any suggestions for my routine? dapat pa ba ako magadd or sufficient na to?
fail bawal pala magdonate ng dugo pag may sipon ahahaha.
warmup: 65x10, 95x10
workset: 120x3x10
squats:
warmup: 135x10
workset: 175x5x10
barbell rows:
warmup: 145x5
workset: 180x5x3
parang ang tight ng back ko after ng squat and row
taas na ng lifting stats mo.. good job sir..
ganyan din ako iwan na iwan ang BP.. hopefully tumaas din.. patience is a must.. :sport:
warmup: 135x10, 205x8, 255x5
workset 285x1x12
military/pushpress
warmup: 65x10, 85x8
workset: 105x5x5
pull ups:
workset : BW x 8
post workout meal:
PM7 and mang inasal pecho plus 1 rice (lugi sa unli rice lol)
Sa eclipse ka pa din ba nag gym?
Uu, eclipse padin.
benchpress
warmup 45x15, 95x10, 115x5
workset: 135x1x12
dumb bell bp 20x10x3
squats
warmup 135x10, 165x8, 185x5
workset 205x3x6
barbell rows:
warmup: 135x5
workset 155x(2-3-5) 3sets
postworkout meal
PM7, mang inasal chicken breast, ensaladang talong.
bench
warm up: 95x10, 105x8
workset : 120x3x11
squat
warm up: 135x10, 155x8
workset: 175x3x11
barbell rows:
warm up: 135x5
workset: 185x5x4
after ng squat parang sobrang tight ng back ko and mejo hirap ikilos, foam rollers does wonder after mga almost 10 min rest mejo umokey na, natapos ko din yung rows.
sobrang late ang workout dahil sa project xmas party pero worth it naman. nanalo ng iPod Shuffle hahaha
post workout meal.
PM7, banana, 1rice, 1can tuna in water.
Monday: 12/12
Tuesday: 14/10
Wednesday: 16/8
Feeding window: 2pm - 10pm, I cant do fasted training since I have work from 8am to 6pm. Gym time is 7pm to 8pm, Last meal time bet 9pm to 10pm.
Question: Normal ba na antukin ka during lunch time? =(
TimeCheck 11:35 Gutom na ko
update:
Deadlift:
warmup: 135x10, 185x8
workset: 240x6x5
Military Press:
warmup: 65x10
workset: 85x3x8
pull ups: BWx3x5
post workout meal: PM7, canned salmon, chicken ceasar salad, 1 rice
Mirin!