Fasted training morning *( hindi ko inabot si vinch haha )
in 10:45 am
Routine B
Flat barbell bench press
50x10
80x10
120x8
140x8
Workset RPT
180x8 ( lecheng spotter, sabi ko pa unrack lang binuhat na lahat all throughout kahit sinabi ko arbor arbor, hirap talaga pag hindi marunong yung nagspot haha, parang wala tuloy akong binuhat amps )
160 x 9 , solb this time marunong na yung pinaspot ko na nagbabantay
Inclinde Dumbell bench press
25x10
30x10
40x10
Workset RPT
60x8 ( spotted ng 2nd set ko sa BB galing! )
50x9 solo
Weighted Dips
BW x 2 x 10
BW + 30 x 2 x 6
CGBP ez bar
100 x 3 x 5
Super set with
Tricep rope pull down
60x3x8
Wide Bicep curls ez bar
60 x3x 10
Supersets with
Dumbell hammer curls
30 x 3 x 10
Dragon flag ( taena di pa ko marunong amp practice pa )
super set with
Hanging leg raises
Hey Jettie just wanted to give you a shout-out dude! I see your bdwt is only like 135lbs, yet your lifts are BIGGGG for your size bro! Sick squat and dead - lb for lb that would be like me pulling 600 x 6 -not happening haha! Hell you're lifting more than not only most guys on this board, but everywhere - guys that are much bigger than you. Props! Keep up the good work bro! :sport:
Hey Jettie just wanted to give you a shout-out dude! I see your bdwt is only like 135lbs, yet your lifts are BIGGGG for your size bro! Sick squat and dead - lb for lb that would be like me pulling 600 x 6 -not happening haha! Hell you're lifting more than not only most guys on this board, but everywhere - guys that are much bigger than you. Props! Keep up the good work bro! :sport:
WOOOOW! Thanks sir BD, your post made my day! I don't know how that happen, maybe the weights on our gym doesn't look like the standard commercial plates or there's some strength gained ( Tho stock at my current lifts due to preserving some muscle mass and hoping to develop some strength alongside since on a cut till the end of the year ) , Highly appreciated it boss BD!
How does that happen? By that, I was getting more curious when I lean bulk next year probably one year lean bulking... with using ICF 5x5 or madcow or anything alike ( always lovign the 3 days a week hehe routine )
How does that happen? By that, I was getting more curious when I lean bulk next year probably one year lean bulking... with using ICF 5x5 or madcow or anything alike ( always lovign the 3 days a week hehe routine )
Keep on doing what you're doing bcoz apparently it's working for you. Don't just "change up" for the sake of it or bcoz someone told you to do so. Remember this: everytime you get 1 more rep or add weight to the bar, you ARE making a change, and THEE most important change there is. A guy will get bigger & stronger if he does the same basic exercises for a long time and gets stronger on them compared to a guy who chnages his shit up always just bcoz he heard "thats the thing to do" (duh). You switch up too often and you don't even give your lifts a chance to get stronger right? Regarding ICF, madcow, blah blah, I don't have a clue of what your talkin' about and honestly don't need to haha. I know what works - been there done that. What works is basics, hard work, perseverence. No secret diets, no secret training. Simple old busting ass on the Mac Daddy exercises. Hell I'm sure you already know that haha. Keep on gettin' it bro! :sport:
Sumo DL
120x8
170x8
220x5
270x5
Workset RPT
330 x 5 ( used belt, I don't know, takot? nasanay ewan )
320 x 3 ( friggin' tired ! ) no belt
Will upload later my lifts here!
Weighted chins
BW + 5 lbs x 6
BW + 25 lbs x 6
BW + 20 lbs x 7
Wide pull ups
BW x 10
Bent over rows
130x3x5
Hammer pull down machine ( tama ba?)
80 x 10
100 x 10
130 x 4 x 10
Ab work 20 mins
Hanging leg raises ( with side )
super set with
dragon flag ( amf 1 lang nagagawa ko per set jusmiyo! )
oo nga eh, hinayaan ko na lang hehe pero kahit may nakakapansin sakin na grunter motherfucker ako sa gym eh okay lang as long as I keep training hard and busting my ass.. Iba kasi training approach ko sa kanila so, baka naninibago lang din sila hehe.. plus the fact that Im just 60 kg/ 133 lbs hehe.
thanks sir! Oh so that's what it's called paused reps. Before that, watching some random Sumo DL vids and stumble at Dan Green's style and he's doing it, so trying it out for myself and it's effin' awesome tho, still lot to work on technique's but it kills some of my legs.
I'm bettin' you would have got 5 reps on set 2 if you had something playing like The Prodigy's Breathe instead of that slow-ass shit haha! Most of the time I hit the gym, they have the radio on some slow love song station. I don't know HOW DA FUCK someone can give 110% to that. I would rather work out in silence than to be hearing some lame Mariah Carey or Whitney Houston "And IIIIIIIIIIIIIIIIIIIIIIIIIIII will always love uuuuuuuuuuuuuuu" haha - FUCK DAT! Man the right music combined with a p.w Cobra can get you jacked up bigtime - don't lose the advantage bro hehe! Needless to say, everytime I hit the gym, my mp3 player gets plugged in immediately.
Then again perhaps you don't have control of the music at your gym like I do where I'm at haha - if not, I'd be buying a headset haha!
I'm bettin' you would have got 5 reps on set 2 if you had something playing like The Prodigy's Breathe instead of that slow-ass shit haha! Most of the time I hit the gym, they have the radio on some slow love song station. I don't know HOW DA FUCK someone can give 110% to that. I would rather work out in silence than to be hearing some lame Mariah Carey or Whitney Houston "And IIIIIIIIIIIIIIIIIIIIIIIIIIII will always love uuuuuuuuuuuuuuu" haha - FUCK DAT! Man the right music combined with a p.w Cobra can get you jacked up bigtime - don't lose the advantage bro hehe! Needless to say, everytime I hit the gym, my mp3 player gets plugged in immediately.
Then again perhaps you don't have control of the music at your gym like I do where I'm at haha - if not, I'd be buying a headset haha!
Hahaha sometimes we can use the audio on the gym, but I forgot to bring my headsets and player haha because I'm with a friend helping him on his lifts with form checks or so but yeah it do help a lot jacking up the weight with that plus those kapeng barako + cobra + youtube bad ass motivation vids!
Nailed the Cardio bunny active rest day Tuesday today!
• Fasted cardio on 22nd hour empty stomach ( Intermittent Fasting : Leangains )
• 8 km on 40 mins finish
• Full forefoot strike form using the Vibram Five Finger KSO™ minimalist shoes
• No hydration
• No Achilles Tendon pain, runner knee pain, calves pain, hamstring etc
• Half naked run on Seaside premises ( angas! )
The cortisol hormone really kicks in on 100% angez factor!
Comments
okay naman i tribute si zyzz, maganda naman talaga katawan nya, wag lang yung lifestyle lolz...
hehe
@samson
Ngayon pa lang ang epekto ng olive oil! naguluhan ako sa lasa ! haha medyo minty nga sabi ni boss dalts..
dati kasi masarap lasa ng Vegetable oil, derecho comatose!
Parang ganun yung nakikita ko zyzz pose down ko? o normal lang ba yan sa newbie dodo?
@vinch
sorry tol, hindi ako nagising hahaha.. amps!
in 10:45 am
Routine B
Flat barbell bench press
50x10
80x10
120x8
140x8
Workset RPT
180x8 ( lecheng spotter, sabi ko pa unrack lang binuhat na lahat all throughout kahit sinabi ko arbor arbor, hirap talaga pag hindi marunong yung nagspot haha, parang wala tuloy akong binuhat amps )
160 x 9 , solb this time marunong na yung pinaspot ko na nagbabantay
Inclinde Dumbell bench press
25x10
30x10
40x10
Workset RPT
60x8 ( spotted ng 2nd set ko sa BB galing! )
50x9 solo
Weighted Dips
BW x 2 x 10
BW + 30 x 2 x 6
CGBP ez bar
100 x 3 x 5
Super set with
Tricep rope pull down
60x3x8
Wide Bicep curls ez bar
60 x3x 10
Supersets with
Dumbell hammer curls
30 x 3 x 10
Dragon flag ( taena di pa ko marunong amp practice pa )
super set with
Hanging leg raises
16oz chicken boobies
some lomo meat.
lots of rice
8pm meal
1 whole large maling 7 servings per container
5 eggs
rice
1 scoop Casein protein.
WARNING FOOD PORN!
2pm meal
200-300g of chicken labo labo
isang sandok ng kanin
8pm meal
8oz chicken breast
1 whole tuna can
5 eggs
2 scoops casein protein + Extra virgin olive oil + 1 kutsarang peanut butter
6 fishoil
4 calcium tabs
This is the saddiest day of my life.... the last scoops ...
Back reading, here's the exact date na binili ko yung Casein Protein na 2 months din halos tumagal HERE
Was able to hit 70% nutrition on rest days without the protein powder.. meh.
Friggin' back day today!
WOOOOW! Thanks sir BD, your post made my day! I don't know how that happen, maybe the weights on our gym doesn't look like the standard commercial plates or there's some strength gained ( Tho stock at my current lifts due to preserving some muscle mass and hoping to develop some strength alongside since on a cut till the end of the year ) , Highly appreciated it boss BD!
Keep on doing what you're doing bcoz apparently it's working for you. Don't just "change up" for the sake of it or bcoz someone told you to do so. Remember this: everytime you get 1 more rep or add weight to the bar, you ARE making a change, and THEE most important change there is. A guy will get bigger & stronger if he does the same basic exercises for a long time and gets stronger on them compared to a guy who chnages his shit up always just bcoz he heard "thats the thing to do" (duh). You switch up too often and you don't even give your lifts a chance to get stronger right? Regarding ICF, madcow, blah blah, I don't have a clue of what your talkin' about and honestly don't need to haha. I know what works - been there done that. What works is basics, hard work, perseverence. No secret diets, no secret training. Simple old busting ass on the Mac Daddy exercises. Hell I'm sure you already know that haha. Keep on gettin' it bro!
First meal 11:30 AM
Armored Chicken ng Ministop 2 pcs 1 rice.
Routine A
Sumo DL
120x8
170x8
220x5
270x5
Workset RPT
330 x 5 ( used belt, I don't know, takot? nasanay ewan )
320 x 3 ( friggin' tired ! ) no belt
Will upload later my lifts here!
Weighted chins
BW + 5 lbs x 6
BW + 25 lbs x 6
BW + 20 lbs x 7
Wide pull ups
BW x 10
Bent over rows
130x3x5
Hammer pull down machine ( tama ba?)
80 x 10
100 x 10
130 x 4 x 10
Ab work 20 mins
Hanging leg raises ( with side )
super set with
dragon flag ( amf 1 lang nagagawa ko per set jusmiyo! )
Last meal
oo nga eh, hinayaan ko na lang hehe pero kahit may nakakapansin sakin na grunter motherfucker ako sa gym eh okay lang as long as I keep training hard and busting my ass.. Iba kasi training approach ko sa kanila so, baka naninibago lang din sila hehe.. plus the fact that Im just 60 kg/ 133 lbs hehe.
@sir BD
thanks sir! Oh so that's what it's called paused reps. Before that, watching some random Sumo DL vids and stumble at Dan Green's style and he's doing it, so trying it out for myself and it's effin' awesome tho, still lot to work on technique's but it kills some of my legs.
Kanya kanyang trip yan, kung trip nila mambasag ng trip ako focus ako haahaha , at the end of the day, still my gainzz!
Then again perhaps you don't have control of the music at your gym like I do where I'm at haha - if not, I'd be buying a headset haha!
Hahaha sometimes we can use the audio on the gym, but I forgot to bring my headsets and player haha because I'm with a friend helping him on his lifts with form checks or so but yeah it do help a lot jacking up the weight with that plus those kapeng barako + cobra + youtube bad ass motivation vids!
• Fasted cardio on 22nd hour empty stomach ( Intermittent Fasting : Leangains )
• 8 km on 40 mins finish
• Full forefoot strike form using the Vibram Five Finger KSO™ minimalist shoes
• No hydration
• No Achilles Tendon pain, runner knee pain, calves pain, hamstring etc
• Half naked run on Seaside premises ( angas! )
The cortisol hormone really kicks in on 100% angez factor!