As mentioned above, observant on my knees if it will hurt me bigtime..
Leangains Routine C :
In : 5:15pm
Music : Deftones all albums
15mins hip stretch variations, quads, hammies, calves.
Back squats
70x8
80x8
120x8
160x5
All sets done with full ATG squats
Workset RPT ( decided to deload a few pounds on a comfortable challenging weight with explosives, RAW below parallel Squats )
220x8
220x8
160x10
I'd say knees weren't hurt because of the good form and the five fingers did it's purpose.. placing my feet flat ala barefooted.
Leg Press ( decided to do this hypertrophy style with 90 secs rest strict)
100 x 12
200 x 3 x 12
Seated Calf Raises ( hold sa pag angat ng 2 secs, 60 secs rest in between sets )
110x3x12
Walking Lunges ( 60 secs rest in between sets )
110x3x20 steps
Cable crunches ( 20secs rest in between )
60x15
80x12
100x3x12
Dumbell Tricep extension seated no rest in between sets
20/20 x 3 x 12
Double Dumbell tricep kickback no rest in between
10/10 x 3 x 12
Lying leg raises
x25
Done 6:15
At syempre mawawala ba ang selfie natin sa gym dahil kokonti lang tao?
Disclaimer : pasensya na sa mga napapangitan sa kicks pero it serves its purpose 100%. I have something on my knees na parang awkward kaya alalay lang ako. Still observing it.
My post workout meal :
16oz lean boobies pan fried with salt and pepper, oatmeal mixed with on casein and bananas, veggies, corned beef and sweets.
Declared rehab week for my knees and lower back, paki critic kung okay na workout for Monday back day ko.
Rehab week , pa miss effect ng big 3
All lifts were lightweights and speed for strengthening the main lifts
RDL x 3 x 10
Cable rows hold negatives 3 x 10
Chest supported rows x3x 10
inverted rows x3x10
Pull ups BWx3x8
Barbell hip thrust x3x10
yown, just been to massage therapist ispadoodles.. lower body nga lang pinatira ko dahil budget meals lang ako..
So far okay naman si tuhod both knees relax and yung mga binti ko eh randam ko talaga kahit hard massage ang sarap.. woo ulitin ko to pag may budget na hehe..
Anyways, I'd guess I have to do the "every day is upper day ATM" till it heals..
hindi ko nga rin alam eh, siguro nung sunod sunod na pinagtritripan ko yung binti ko, leg day friday, brisk sat, sprint morning sa sunday, deadlift monday top sets..
pag gising ko nung tuesday odd feeling na sa tuhod..
Up to now. hindi naman stinging pain o flaring or yet maga o mainit pag hinawakan. Ang awkward lang, parang ngawit na ewan.
pag hindi na umuulan hahanapin ko yang gym nyo. lalakadin ko lang kasi siguro papunta dyan para malaman ko yung mga pasikot sikot. nagikot ikot nako nung saturday kahit maulan kaso yung gym pala sa washington coliseum e under renovation kaya sayang punta ko. pag nahanap ko na yung obsession, dyan naman ako pupunta.
Ginisang corned beef with garlic and onion with thawed lean chicken boobies, veggies, cheese, and on casein shake, and the badass pig skin for the cholesterol fats fats!!!. lets dig in #leangains #intermittentfasting #restdaymeal #dinner #diet #gymrat
oo nga sir eh.. buti nga natiis ko na dalawang maliit lang na chicharong baboy haha yung tanghali kasi steamed chicken lang bitbit ko sa opis at gulay ulet... tapos dito ko na lang binawi yung fats ko since payat yung fats ko nun heheh
purefoods talaga ser ang problema wala ako stock nun hehehe..
May nakita akong corned beef walang nutri label kahit medyo scammer mga label hehe..
Leche kasi ang mahal ng lean beef meat sa palengke putcha 240-260 per kilo, pero mas brutal salmon 280-290 per kilo.. pero matindi pa rin tuna belly , blue fin pa yan o yellow fin 300+ haha.
Edit :
add ko na rin lomo 260 per kilo lol ( lean meat part ng pork lol )
Dun na lang ako sa makarne ... Bong Revilla, Juan Ponce Enrile , Jinggoy Estrada, at Napoles.. malalaman!
purefoods talaga ser ang problema wala ako stock nun hehehe..
May nakita akong corned beef walang nutri label kahit medyo scammer mga label hehe..
Leche kasi ang mahal ng lean beef meat sa palengke putcha 240-260 per kilo, pero mas brutal salmon 280-290 per kilo.. pero matindi pa rin tuna belly , blue fin pa yan o yellow fin 300+ haha.
Edit :
add ko na rin lomo 260 per kilo lol ( lean meat part ng pork lol )
Dun na lang ako sa makarne ... Bong Revilla, Juan Ponce Enrile , Jinggoy Estrada, at Napoles.. malalaman!
Ganyan talaga presyuhan nyan mga yan. Di lang physical at mental aspect pati financial din applicable ung NO PAIN NO GAIN lol
delimundo ang pinaka masarap na corned beef na natikman ko ngayun mas masarap pa sa purefoods at swift. no offense to other corned beef brand lovers pero parang dog food na kasi eh.
Comments
Leangains Routine C :
In : 5:15pm
Music : Deftones all albums
15mins hip stretch variations, quads, hammies, calves.
Back squats
70x8
80x8
120x8
160x5
All sets done with full ATG squats
Workset RPT ( decided to deload a few pounds on a comfortable challenging weight with explosives, RAW below parallel Squats )
220x8
220x8
160x10
I'd say knees weren't hurt because of the good form and the five fingers did it's purpose.. placing my feet flat ala barefooted.
Leg Press ( decided to do this hypertrophy style with 90 secs rest strict)
100 x 12
200 x 3 x 12
Seated Calf Raises ( hold sa pag angat ng 2 secs, 60 secs rest in between sets )
110x3x12
Walking Lunges ( 60 secs rest in between sets )
110x3x20 steps
Cable crunches ( 20secs rest in between )
60x15
80x12
100x3x12
Dumbell Tricep extension seated no rest in between sets
20/20 x 3 x 12
Double Dumbell tricep kickback no rest in between
10/10 x 3 x 12
Lying leg raises
x25
Done 6:15
At syempre mawawala ba ang selfie natin sa gym dahil kokonti lang tao?
Disclaimer : pasensya na sa mga napapangitan sa kicks pero it serves its purpose 100%. I have something on my knees na parang awkward kaya alalay lang ako. Still observing it.
My post workout meal :
16oz lean boobies pan fried with salt and pepper, oatmeal mixed with on casein and bananas, veggies, corned beef and sweets.
Rehab week , pa miss effect ng big 3
All lifts were lightweights and speed for strengthening the main lifts
RDL x 3 x 10
Cable rows hold negatives 3 x 10
Chest supported rows x3x 10
inverted rows x3x10
Pull ups BWx3x8
Barbell hip thrust x3x10
So far okay naman si tuhod both knees relax and yung mga binti ko eh randam ko talaga kahit hard massage ang sarap.. woo ulitin ko to pag may budget na hehe..
Anyways, I'd guess I have to do the "every day is upper day ATM" till it heals..
pag gising ko nung tuesday odd feeling na sa tuhod..
Up to now. hindi naman stinging pain o flaring or yet maga o mainit pag hinawakan. Ang awkward lang, parang ngawit na ewan.
Leangains rest day meal ko , last meal pala.
16oz bread crumbs deep fried chicken breast, longganisa, cabbage sauteed in butter with pepper, on casein shake.
HERE
Di ko alam exact address eh, yun ang weakness ko direction lol... may pagka tanga ako sa mga directions
either way sir vinch, sana makadayo ka samin sa gym namin ehehe protactio extension lang naman kami
Biglang eto sumingit.. June-July DL video ko haha naisip ko ang tagal ko na pala sa 300+ lbs na deadlift.. ang saya saya ehehe
720p HD pala tong workout video ko, it turns out na okay pala yung mini camera ko on a big screen!
All time rest 60secs
Romanian Deadlift
80x3x10
Workset
120x3x10
Pull ups wide strict
BWx6
BWx6
BWx6
BWx6
BWx6
Lat pull down
160x3x10
Seated cable rowss
160x3x10
1 arm lat pull down
50/50x10
50/50x10
50/50x10
Alternating in between sets with no rest period
1 arm cable row
50/50x10
50/50x10
50/50x10
Bent Over rows
60x5x6
Dumber Shrugs super sets with neutral grip, overhand grip, underhand grip
25x10x10x10
20x10x10x10
15x10x10x10
Bent Over rows
60x5x6
Triceps cable pull down
40x10
60x10
80x4x10
Tricep dumbell kickbacks
10/10x4x10
Ginisang corned beef with garlic and onion with thawed lean chicken boobies, veggies, cheese, and on casein shake, and the badass pig skin for the cholesterol fats fats!!!. lets dig in #leangains #intermittentfasting #restdaymeal #dinner #diet #gymrat
bibili ako nyan bukas! + 300g rice + kamatis + basagan ng tatlong sunnysideup na itlog solve yan hehehe
eto na naman tayo:
(local corned beef brands only)
PUREFOODS> ALL
May nakita akong corned beef walang nutri label kahit medyo scammer mga label hehe..
Leche kasi ang mahal ng lean beef meat sa palengke putcha 240-260 per kilo, pero mas brutal salmon 280-290 per kilo.. pero matindi pa rin tuna belly , blue fin pa yan o yellow fin 300+ haha.
Edit :
add ko na rin lomo 260 per kilo lol ( lean meat part ng pork lol )
Dun na lang ako sa makarne ... Bong Revilla, Juan Ponce Enrile , Jinggoy Estrada, at Napoles.. malalaman!
Ganyan talaga presyuhan nyan mga yan. Di lang physical at mental aspect pati financial din applicable ung NO PAIN NO GAIN lol
mas gusto ko ung corned beef palengke ung sinasalok, lol