kelan ka palang naman sa gym but your progress is faster than most people if not all. trial and error lang ang laban diyan. whatever works for you..dalawang klase lang naman bulk then cut. but seriously you're doin great.
Dahil parang excited na bata ako sa gym at after 3 weeks na hindi nakapagsquat... testing lang ang buhat sa GWO namin.. Ililista ko yung best na natatandaan ko na pinagagagawa ko dun.
Selfie sa squat rack sa Maximus den!
Routine C RPT setup
Let say nasa 45 lbs ang oly bar .. di ko sure
Back squat Azzz to susyal na grazz ng Maximus Den
45 x 10
55 x 10
95 x 8
115 x 8
165 x 8
Workset RPT
215x5
200x6
190ishx8
Leg Extensions ng pang susyal.
30x15
30x15
40x10
50x10
60x10
80x10
OHP ng susyal
45 x 10
55 x 10
80 x 7
75 x 8
60 x 9
Special thanks to boss DS at Xbrain for the assistance during these lifts hehe
Dumbell shoulder press
20 x 10
30 x 10
35 x 5
35 x 5
Salamat bombsbon sa assist at boss DS sa tips ulet!
hehe akala ko nga din di ko aabutin dahil sa nag hiatus ako ng tuhod ko, buti na lang medyo nadaan sa epic kong musics! hehehe... saka sa assist ni coach mike at ni boss DS, 95% pa rin nasakin yung lifts
Matagal na testing sa 1rm na atg is 180 (mga 8 something weeks ago pa), naka hypertrophy rep ranges ako na parallel ngayon eh 150 x 6-8 kaya siguro 10 kung naka power cage/squat rack kaso wala sa gym lol
@yatez try mo gayahin sina xbrain sa captain's chair/dipping machine nila sinasetup ung bar pag naisquat sila sa gym nila dahil wala ding rack hehehehe
^ ang taas nung dip bar samen nasa may eye level ko hehe.
May squat rack naman katulad nung mga iba ibang level na patungan ng bar ang wala is yung pins and pang salo if ever mag fail ako so pag nag fail ako hahamaps sa sahig yung buong bar hahaha
don't train to failure then, keep 1 or 2 reps in the tank kung wala kang spotter. It would still yield practically the same results as long you can trigger/stimulate your body to grow. Just saying sayang kasi ang opprtunity ngaun pag hindi mo tinrain maayos legs mo tapos in the long run mgahahabol ka din dba?
Ayos naman training ko pag legs natatapilok pa nga ako pag mid na ng workout and 3-4 day doms, noticeable na rin na mas umangat quads ko hehe, i think strong point ko din legs di lang nga kita sa strength in squatting lol
Yung range talaga ng squat ko dito nasa 1st - 3rd set is 8, 9 , 10.. naka hybrid ng strength and hypertrophy.. ang problema kinakapa ko tapos naninibago ako tapos na welcome back ako sa squat.
Gustuhin ko pa sana buuin yung ranges kaso baka hindi na talaga sakin mapunta lahat , baka lumabas tagteam partner hehe.
wenk... got DOMS today.. supposed to run sa MoA after mass... oh well papel.. mukhang lahat inabot ng good DOMS sa maximus hahaha.broke my 24 hours fasting with these supposedly jumbo meal daw ng Yashinoya, but it ain't jumbo for my jumbo appetite!
oo brah! taena una natatakot ako pero okay na okay sya..
mga tatlong beses ako nagsprint pa nung pauwi, nag googol ako ng tamang running eh, feeling ko isa sa cause ng tuhod ko yung maling forrm ng takbo/sprint..
ayun okay naman, tapos wala ako dala tubig kaya na drain ako at naghubad na ko...
Dahil dyan, yung club sa edsa na pang bigtime, naka break ata mga GRO dun, haha ayun nantrip sila at ako nakita.. tho saglit lang naman nangyari hehehe nangulet lang sabi ko, magaganda pala kayo libre nyo ko dyan ah.. hahaha buraot ko amp
2 cups black barako Coffee
In :10 : 35 am
Music : Sevendust!
Flat barbell Bench press
50x10
70x8
120x8
140x8
Workset RPT alone solo emo
175 x 8 ( mabagal ang reps pero full ROM lolz , enang explosives ko mabagal ! )
160 x 7 ( binilisan ko ayun kapos )
155 x 6 ( kala ko 135 lang yun pala 155 lol ayun kapos ulet ! )
Incline Dumbell press
20x10
30x10
40x10
Workset RPT
60/60 x 6 * spotted last 2 reps at pag angat *
50/50 x 7
Chest dips
BW x 15
BW x 10
BW x 10
Barbell bicep curls super set with Dumbell Bicep alternating curls
55x10 - 20/20 x 10
55x10 - 20/20 x 10
55x10 - 20/20 x 10
Stationary bike
11mins
End 11:50am
Post workout meal
16oz grilled chicken breast in cinamon
100g rolled oats with 2 enegrgen pack + 44g carbs and 12g protein
1 cornetto drumstick
Fasted cardio Jogging and briskwalking 5 km no sprints allowed and no water intake during the course
Starts : 4:00 AM
End : 6:00 AM
Music : Godsmack list
Ang tagal ko maglakad due to malikot ang mata >:D sa mga ibang runners...Jogged/sprints wearing a jacket hoodie cap , my sweat were out of wack.. This is my driest state ever coz of no water hydration.
Comments
When I bulk, dun siguro ako mahihirapan, kung pwede lang ma minimal ang fat gainz why not haha kasi I started as leaning out eh.
Pero for now, okay na yung tuhod ko siguro I feel I can climb way up again may squats ulit.
Selfie sa squat rack sa Maximus den!
Routine C RPT setup
Let say nasa 45 lbs ang oly bar .. di ko sure
Back squat Azzz to susyal na grazz ng Maximus Den
45 x 10
55 x 10
95 x 8
115 x 8
165 x 8
Workset RPT
215x5
200x6
190ishx8
Leg Extensions ng pang susyal.
30x15
30x15
40x10
50x10
60x10
80x10
OHP ng susyal
45 x 10
55 x 10
80 x 7
75 x 8
60 x 9
Special thanks to boss DS at Xbrain for the assistance during these lifts hehe
Dumbell shoulder press
20 x 10
30 x 10
35 x 5
35 x 5
Salamat bombsbon sa assist at boss DS sa tips ulet!
Boom
Matagal na testing sa 1rm na atg is 180 (mga 8 something weeks ago pa), naka hypertrophy rep ranges ako na parallel ngayon eh 150 x 6-8 kaya siguro 10 kung naka power cage/squat rack kaso wala sa gym lol
May squat rack naman katulad nung mga iba ibang level na patungan ng bar ang wala is yung pins and pang salo if ever mag fail ako so pag nag fail ako hahamaps sa sahig yung buong bar hahaha
Gustuhin ko pa sana buuin yung ranges kaso baka hindi na talaga sakin mapunta lahat , baka lumabas tagteam partner hehe.
@mike
Nalilito nga rin ako eh, ang susyal kasi amp.
@monch
ganun talaga susyal! pag himas walang kalawang.. feeling ko ang yaman yaman ko hahaha
@yatez
oo tama, basta pag mag squat ka , isipin mo na lang pag natapos mo to smuckers gainz!Eto yung 2nd work set ko.. paki bilang hahaha... may gaws!
Credits to Jin and Mike for the pic and assistance provided hehe..
May dala pala ako tripod nyan for video and timed picture sa digicam ko.. sa sobrang excited, nakalimutan ko isetup lol.. palpak!
Jumbo meal na Beef and tempura yan, tapos may salad na ewan ko ano tawag. hehehe
Ibang level setup muna sa ngayon :
12pm meal :
100g beef tapa
4oz rice
2 fried eggs small
3pm meal :
5 egg whites boiled
40g Lily's peanut butter
Pre workout drink
2 cobra 250ml
Routine A
In 6:00pm
Conv DL
120 x 8
160 x 8
220 x 5
280 x 5
Workset RPT Not in my effin zone!
330 x 6 kiss and go tho
320 x 4 fuark, tamad na tamad na ko!
weighted chins
BW x 8
BW + 20 x 5
BW + 15 x 6
BW + 10 x 5
Quickie sundot
wide lat pull ups
BW x 3 x 8
No rep ranges acquired .. patawang buhat!
Lateral Pull down machines
100 x 15
130 x 3 x 10
50 secs rest in between sets
One arm Lat pull downs
50 x 10
80 x 3 x 10
Seated cable rows
80 x 3 x 10
no rest in between sets
Cardio 16mins
Post workout meal
400g chicken breast boneless, skinless
150g rolled oats
33g casein protein
sundot pork adobo
grilled chicken breast with cinamon, rolled oats with casein and side dish adobo.
done, effin day!
5 km distance from our house to Edsa/MoA/Baywalk area
Start 6pm
End 7pm
Full sprint like a snatcher from Vikings to Pirate ride nonstop! ( langya sakit sa tyan! )
jog/ short distance sprint shirtless from MoA arena to zamora pasay ( angez !! )
Sulit ang VFF dahil hindi masakit sa paa ang pagtakbo ala barefoot!
mga tatlong beses ako nagsprint pa nung pauwi, nag googol ako ng tamang running eh, feeling ko isa sa cause ng tuhod ko yung maling forrm ng takbo/sprint..
ayun okay naman, tapos wala ako dala tubig kaya na drain ako at naghubad na ko...
Dahil dyan, yung club sa edsa na pang bigtime, naka break ata mga GRO dun, haha ayun nantrip sila at ako nakita.. tho saglit lang naman nangyari hehehe nangulet lang sabi ko, magaganda pala kayo libre nyo ko dyan ah.. hahaha buraot ko amp
(Kala mo runner e no?) Hahaha.
masel food
Peace ... ay lol hindi pala to FB hehe
8oz chicken breast fillet grilled in butter with tuna in spice, veggies, rice after a good 5 km jog and sprint cardio..
oo brah, ngayon napunta lahat sa quads, hams at calves lol..
2 cups black barako Coffee
In :10 : 35 am
Music : Sevendust!
Flat barbell Bench press
50x10
70x8
120x8
140x8
Workset RPT alone solo emo
175 x 8 ( mabagal ang reps pero full ROM lolz , enang explosives ko mabagal ! )
160 x 7 ( binilisan ko ayun kapos )
155 x 6 ( kala ko 135 lang yun pala 155 lol ayun kapos ulet ! )
Incline Dumbell press
20x10
30x10
40x10
Workset RPT
60/60 x 6 * spotted last 2 reps at pag angat *
50/50 x 7
Chest dips
BW x 15
BW x 10
BW x 10
Barbell bicep curls super set with Dumbell Bicep alternating curls
55x10 - 20/20 x 10
55x10 - 20/20 x 10
55x10 - 20/20 x 10
Stationary bike
11mins
End 11:50am
Post workout meal
16oz grilled chicken breast in cinamon
100g rolled oats with 2 enegrgen pack + 44g carbs and 12g protein
1 cornetto drumstick
1 pork chop breaded
1 Leg quarter adobo
1 rice
1 casein protein shake
toinks yun lang
Starts : 4:00 AM
End : 6:00 AM
Music : Godsmack list
Ang tagal ko maglakad due to malikot ang mata >:D sa mga ibang runners...Jogged/sprints wearing a jacket hoodie cap , my sweat were out of wack.. This is my driest state ever coz of no water hydration.
Sleep ulet after it hehe