yung sa GG sa blue wave puro inquiries pa lang.. hehe sana magmura pa before mag open na sila.
Mukhang okay dun dahil malaki yung building exclusive for Gold's Gym.
Bro balitaan mo ko sa rates ah, kasi ung mga pre-selling pala pwede rin gamitin kahit sa ibang gym. Not sure lang kung ppwede din yung branch nila sa Galle.
Sayang yung sa marikina dati.
ayus eh di mangyayari nyan dun tayo magkikita kita if ever... ( kung may pera lol )Finally the boobs arrived 7 KG worth 900 only from the girl who squatted ( sila may ari ng largest chicken pwesto sa pasay palengke nyahaha )
Anyways... it is an awesome but failing day today
LG Routine C RPT
Stretching 15mins ( hips, quads, hams )
Back squats full ATG
60x8
120x8
160x8
Work set below parallel Tested and Tried something different full 7mins rest
320 x 1 PR ! ( With belt, knee wraps and bantay salakay sa fail na spotter sa likod. Nailed it !! kahit ngatog to the max during the 50% asencion.. na post na lang ako nung malapit na mag lock out due to akala nya bibigay na ko pero okay lang, bibigay na nga ako lol. )
235 x 7 ( wasn't able to hit 8 due to pagod pa rin ang aking binti )
225 x 8
Front Squats
160 x 6 ( still exhausted from my PR testing LOL )
150 x 7 ( parang may sariling puso yung binti ko na dito )
Leg Press
200 x 8
310 x 8
290 x 9
Leg Extensions
120 x 10
160 x 10
160 x 10
160 x 10
Leg Curls ( first time )
60 x 10
60 x 10
60 x 10
Barbell Glute Bridges
120 x 15
120 x 12
120 x 10
Seated Calf Raises
70x20
100x20
Abs
Hanging leg raises
2x10
Captain seats Side bents
2x15
Yung nasa bench na naka letter V na ewan ko tawag.
2x15
ayus eh di mangyayari nyan dun tayo magkikita kita if ever... ( kung may pera lol )Finally the boobs arrived 7 KG worth 900 only from the girl who squatted ( sila may ari ng largest chicken pwesto sa pasay palengke nyahaha )
Anyways... it is an awesome but failing day today
LG Routine C RPT
Stretching 15mins ( hips, quads, hams )
Back squats full ATG
60x8
120x8
160x8
Work set below parallel Tested and Tried something different full 7mins rest
320 x 1 PR ! ( With belt, knee wraps and bantay salakay sa fail na spotter sa likod. Nailed it !! kahit ngatog to the max during the 50% asencion.. na post na lang ako nung malapit na mag lock out due to akala nya bibigay na ko pero okay lang, bibigay na nga ako lol. )
235 x 7 ( wasn't able to hit 8 due to pagod pa rin ang aking binti )
225 x 8
Front Squats
160 x 6 ( still exhausted from my PR testing LOL )
150 x 7 ( parang may sariling puso yung binti ko na dito )
Leg Press
200 x 8
310 x 8
290 x 9
Leg Extensions
120 x 10
160 x 10
160 x 10
160 x 10
Leg Curls ( first time )
60 x 10
60 x 10
60 x 10
Barbell Glute Bridges
120 x 15
120 x 12
120 x 10
Seated Calf Raises
70x20
100x20
Abs
Hanging leg raises
2x10
Captain seats Side bents
2x15
Yung nasa bench na naka letter V na ewan ko tawag.
2x15
Gym plates on our gym were not consistent or true weight. Mahirap talaga itimbang isa isa.. For the sake of consistency kung ano yung number sa plate lista! hehe
Not using oly bar, just a 25 lbs long bar.
May spotter if failed even on full/half/almost on the ROM
May side beams.
At hindi ko na ulet gagawin ang PR na mataas for the time being! nakaka motivate but the rest lifts maapektuhan haha
eh di timbangin mo ung bar and plates para alam mo ung exact weight ( i actually do this whenever i go into a new gym) troublesome i know but the hell i came to lift weights so id rather know how heavy they really are right? normal ang magpa spot the weight will be all yours pa rin naman the entire rep given marunong ung spotter mo. Though ako sanay ako ng walang spotter w/ the "if i dont move this weight i'll be dead" attitude para mapwersa ako gamitin lahat ng technique/muscle activation na kailangan ko gamitin hahaha.
hahah end of my gut boss DS.. hehe pag nasanay na si MJ ( name nung girl who squatted ) sila may ari ng manukan sa palengke.. iisasama ko minsan sa GWO pag confident na tapos kayo na humingi DC.
900 petot = 7kg boneless , skinless = pure awesomeness.
hahah ayos lang boss DS hehehe maganda nga yun yung may bubuhat ng matindi sa gym namin tho yun nga dating home court ni Andrew Cifra yung gym namin hehehe..
Good idea yan jet, even pro bodybuilders binabaon nila meals nila for the day.
I'm not saying it's the right or best thing to do, pero in my case much better kaysa mapakaen ko ng kung ano ano sa canteen nmin
thanks boss allen hehehe... agahan ko gumising bukas mga 4am para mag quickie luto sa manok.
Anyhoo did a 2 cup black kapeng barako to jacked me up while watching some bodybuilding motivation to pump the day ahead..
Leangains routine A : 6:35pm RPT
Conv Deadlift
120x8
220x5
280x5
Workset
350 x 3 , even has a chalk my grip's slipping away hehehe malas lang!
320 x 4 dahil tatlo lang nagawa ko, kelangan +1 lang talaga.
Nanood sila sakin dahil grunt ako every reps, after my set sabi nila delikado daw ginagawa ko , pag bumigay daw likod ko yari. Well totoo naman if I am not doing the correct form hehe.
Ang sumakit sakin halos hamstring , hindi na lang ako nagsalita since wala naman nagcoconventional deadlift samin ( tingin nila madaya ang conv deadlifts dahil binabagsak sa sahig ) kundi romanian deadlift with super hyper extended on lockouts. Mas good luck lalo sa kanila lol.
Over Head Press
50 x 8
70 x 8
Workset
120 x 8
100 x 9
5% used on assistance daw, 2 fingers spotting the bar since matangkad yung tumulong sakin. Wala naman ako choice hehe, pag ako nag spot sa kanila hindi ko hinahawakan yung bar kundi speech lang ang asist ko at hooving (spell check ) hands sa bar
Bent over rows
150 x 3 x 5
Strict Pull ups wide dead stance at start
BW x 3 x 8
Triceps dumbell extension seated
50 x 3 x 15
Triceps dumbell kick back
10x 4 x 15
Hanging Leg raises
3x10
Captain seats side alternating hula ko lang
3x10
Lying Leg raises
2x10
One arm Dumbel rows
55 x 15
Done at 7:50pm
Selfie muna lol
At ang sariling version ko ng tinolang manok :
480gs chicken boobies with 180g Rice ( bigas weighted )
Buti hindi halata yung kanin na bundok dahil top shot hehe
hehehe hindi ko na ginamit yung bowl na ginagamit ko sa oatmeal, gutom na ko ng bongga! inang yan kaya tinop shot ko na lang para hindi halatang patay gutom ( inupload ko kasi sa fb heheh )
Comments
yes 5mins lakad lang (fast walk haha ) Sa Edsa taft rotonda lang ako nakatira
lapit mo lang pala :P lilipat kana nyan ng GG sir? hehe
Bro balitaan mo ko sa rates ah, kasi ung mga pre-selling pala pwede rin gamitin kahit sa ibang gym. Not sure lang kung ppwede din yung branch nila sa Galle.
Sayang yung sa marikina dati.
Anyways... it is an awesome but failing day today
LG Routine C RPT
Stretching 15mins ( hips, quads, hams )
Back squats full ATG
60x8
120x8
160x8
Work set below parallel
Tested and Tried something different full 7mins rest
320 x 1 PR ! ( With belt, knee wraps and bantay salakay sa fail na spotter sa likod. Nailed it !! kahit ngatog to the max during the 50% asencion.. na post na lang ako nung malapit na mag lock out due to akala nya bibigay na ko pero okay lang, bibigay na nga ako lol. )
235 x 7 ( wasn't able to hit 8 due to pagod pa rin ang aking binti )
225 x 8
Front Squats
160 x 6 ( still exhausted from my PR testing LOL )
150 x 7 ( parang may sariling puso yung binti ko na dito )
Leg Press
200 x 8
310 x 8
290 x 9
Leg Extensions
120 x 10
160 x 10
160 x 10
160 x 10
Leg Curls ( first time )
60 x 10
60 x 10
60 x 10
Barbell Glute Bridges
120 x 15
120 x 12
120 x 10
Seated Calf Raises
70x20
100x20
Abs
Hanging leg raises
2x10
Captain seats Side bents
2x15
Yung nasa bench na naka letter V na ewan ko tawag.
2x15
done.
Isa pang mamaw! hahaha!
Things to ponder :
Gym plates on our gym were not consistent or true weight. Mahirap talaga itimbang isa isa.. For the sake of consistency kung ano yung number sa plate lista! hehe
Not using oly bar, just a 25 lbs long bar.
May spotter if failed even on full/half/almost on the ROM
May side beams.
At hindi ko na ulet gagawin ang PR na mataas for the time being! nakaka motivate but the rest lifts maapektuhan haha
"Tinimbang ko ngunit kulang!"
Literally yes, ang bar na lagi kong ginagamit weighing 25 lbs..
Ang red plates na 50 lbs ay minsan 46, 48, 49, at yung iba 50 lbs talaga.
Tapos yung mga barya lower than 50 lbs ay minsan sakto, kulang ng 2 lbs - 4 lbs hehe..
Pero yun nga, kaya nga gusto ko rin minsan sumama sa GWO para makayapos ng tunay na weight heheSelfie muna lol.. the poser 101!
kinulang yung fast 6 length para matapos to from defrost to slicing and bagging. damn!
Errrrr... is it the end of the world and you went hoarding? LOL! :biggrin:
Penge!!!! :P
900 petot = 7kg boneless , skinless = pure awesomeness.
Pero ngayon puro poser na lang haha
Quest ko today, makasurvive sa manok meals ng hindi nauumay haha
Idol boss vinch at boss allen.
Tingnan natin kung gaano ka epekto ang manok everyday hahaha baka ipang sabong na ko sa susunod.
900 petot 7.5 kg boneless and skinless.. grab na.
Gawin ko na lang 400-500g a day para mabilis maubos kahit papaano.
I'm not saying it's the right or best thing to do, pero in my case much better kaysa mapakaen ko ng kung ano ano sa canteen nmin
Anyhoo did a 2 cup black kapeng barako to jacked me up while watching some bodybuilding motivation to pump the day ahead..
Leangains routine A : 6:35pm RPT
Conv Deadlift
120x8
220x5
280x5
Workset
350 x 3 , even has a chalk my grip's slipping away hehehe malas lang!
320 x 4 dahil tatlo lang nagawa ko, kelangan +1 lang talaga.
Nanood sila sakin dahil grunt ako every reps, after my set sabi nila delikado daw ginagawa ko , pag bumigay daw likod ko yari. Well totoo naman if I am not doing the correct form hehe.
Ang sumakit sakin halos hamstring
Over Head Press
50 x 8
70 x 8
Workset
120 x 8
100 x 9
5% used on assistance daw, 2 fingers spotting the bar since matangkad yung tumulong sakin. Wala naman ako choice hehe, pag ako nag spot sa kanila hindi ko hinahawakan yung bar kundi speech lang ang asist ko at hooving (spell check ) hands sa bar
Bent over rows
150 x 3 x 5
Strict Pull ups wide dead stance at start
BW x 3 x 8
Triceps dumbell extension seated
50 x 3 x 15
Triceps dumbell kick back
10x 4 x 15
Hanging Leg raises
3x10
Captain seats side alternating hula ko lang
3x10
Lying Leg raises
2x10
One arm Dumbel rows
55 x 15
Done at 7:50pm
Selfie muna lol
At ang sariling version ko ng tinolang manok :
480gs chicken boobies with 180g Rice ( bigas weighted )
Buti hindi halata yung kanin na bundok dahil top shot hehe