still wotking on it. i want more separation and size. its very hard to get peeled quads coz they shrink when i cut. unlike my calves, they grow easily.
Nice quad sweep & teardrop dude! I gotta say you have one of the most developed physiques I have ever seen for being 5'9 and only 165 and natty. You LOOK much bigger than the scale says. Keep up the good work.
Iso inclined press 240lbs superset with weighted pull ups +25lbs(wide)
*tried 260lbs but stopped at the 6th rep because my right shoulder felt like its gonna come off
Inclines flyes 40lbs superset with weighted pull ups +25lbs(narrow)
Iso shoulder press 180lbs superset with supported dumbell rows 70lbs each hand
Thanks man! and hopefully magyield ng magandang results.
about the weight, as long as you're using the heaviest poundage on your lifts then count that as progression since you were able to go all out on 2 exercises in a single set. that's a good improvement on your muscular endurance. the stronger your muscular endurance, the more you can lift heavy. when you can push past the usual 12-15rep range without fatiguing fast then by the time you add poundage, you can minimize your failure rate since your muscles were built to last.
Sakto nga to kasi mahina endurance ko, botu cardovascular and muscle endurance. E ayoko naman ng looooong and boring cardio.
Pero ngayon every legs day pala I do 3-4 rounds of Tabata using stationary bike.
Tignan ko lang kung ano result.
ok yan, try different things kasi you'll never know what works unless you try it. yung mga akala mo na useless e yun pala ang kelangan mo. pag umuulan ang cardio ko is inclined sprints sa treadmill (nakalagay din ito sa training blueprint ko), totodo ko yung gradient and speed tapos 10-15 seconds full sprints, 30-60 seconds rest. try mo 15-20 rounds. 15-25 minutes bagsak ka sa sahig. most of the time naglalagay pa ako ng resistance bands above the knees to increase my power output. maganda din itong leg and butt workout.
sanay kasi ako sprint sa ramp ng CCP complex. e since malayo na PICC at hindi nako makatakbo sa roxas blvd, yun na lang alternative ko. dadali din yan pag nagamay mo na!
@emon02: Thanks bro! i feel most of the newbies, kasi galing din ako sa ganung stage. magkakatalo na lang yan kung sino ang kaya magtiis at maghintay. lahat naman nahihirapan e.
atleast maaga ka nagstart, para maenjoy mo yung journey while you are young. i just turned 28, and i must say ang sarap ng feeling pag narireach mo yung fitness goals mo while nasa college ka going to your 20's.
Oo Jet, baon talaga. Before nagbabaon naman talaga ko dahil nagluluto pa si misis, e lately hindi na kaya puro bili sa labas pagkain ko until dumating tong si boss Vinch ayun nagamit ko ulit mga lock & lock ko lol. Yun lang ang bigat ng kargada ko araw2x, punong puno gym bag kasama pa kasi damit/sapatos hehe.
1 kilo breast tapos 300g thigh fillet. boiled lahat. minsan dala ko pa yung 800g bag of oats. mga nakapack na whey, vitamins, fishoils, coffee and splenda, extra joss just to be sure na may safe substitute ako incase magutom. everyday yan walang sablay taon taon. hehe
Comments
duration 12:30-2pm
stretching 15minutes
legpress
250x20x3
350x20x3
squats
100x20x2
170x15x2
200x12x5
leg extension superset with leg curls 20x7
squats 200x10
standing calf raise superset with seated calf raise 20x6
had a decent workout despite the fever. i felt better after.
HOLY MOTHER OF QUADS!
maraming taon ko pa bubunuin yang ganyang klase ng katawan... hehe
Duration 8am-9:30am
stretch and abwork: 20 minutes
warm up: chins and dips
Iso inclined press 240lbs superset with weighted pull ups +25lbs(wide)
*tried 260lbs but stopped at the 6th rep because my right shoulder felt like its gonna come off
Inclines flyes 40lbs superset with weighted pull ups +25lbs(narrow)
Iso shoulder press 180lbs superset with supported dumbell rows 70lbs each hand
One-Arm Dumbbell Rows 100lbs
dumbell shrugs 100lbs each hand
side laterals 30lbs each hand
3 sets; 12-15 reps
Lovin' it! Hahaha.
Although hindi pa ganun kabigat poundage ko kakahingal na e haha.
about the weight, as long as you're using the heaviest poundage on your lifts then count that as progression since you were able to go all out on 2 exercises in a single set. that's a good improvement on your muscular endurance. the stronger your muscular endurance, the more you can lift heavy. when you can push past the usual 12-15rep range without fatiguing fast then by the time you add poundage, you can minimize your failure rate since your muscles were built to last.
Pero ngayon every legs day pala I do 3-4 rounds of Tabata using stationary bike.
Tignan ko lang kung ano result.
Yung sakin ngayon 30:20:10 muna maximum five rounds.
30 - full effort 20 - fast - 10 - moderate to slow
Longest minutes of my life na e hahaha
Basketball drills 30minutes
stretching 15 minutes
Duration 1:30-3:15pm
stretch and abwork 25 minutes
warm up: Leg press
250 x 20 x 2
350 x 15 x 2
400 x 15 x 2
Squats
200 x 8-12 x 10
230 x 5 x 5
leg extensions
130 x 20 x 5
140 x 12-15 x 3
150 x 10 x 2 (last set dropset)
leg curl 120 x 10-15 x 6
standing calf raise 600lbs superset with seated calf raise 120lbs (20 reps x 6 sets)
Current weight: 167lbs
Haneeeep! Mamaw ka din brah!
Ngayon ko lang nakita yung pic hindi kasi lumabas dati, haha natawa ko dun sa may mags pa pampagana ahahaha.
ilang grams nga ulit yan? nakalimutan ko ung post mo kay jet
Hirap ng nagtitipid amps... tiis ganda sa KFC o palengke hehe.