Marino

RockcenaRockcena Posts: 603
in Personal Journals
goodluck sa akin.

before ako nag gym pix 2011
2zf37uh.jpg

after 3 months na pag gym ko
e9i3gk.jpg
November 2012
op8ays.jpg
February 2013
dnzw2p.jpg
25sbpj9.jpg
April 2013
xbwf2v.jpg
i2k2yv.jpg

Edit:
Traps before
s184dd.jpg
Legs
2dhb1g6.jpg

March 7, 2014

2m437h1.jpg

2lu85tc.jpg


update!
To cut bf 12 to 10% bf
«134567…10

Comments

  • milksworthmilksworth Posts: 3,130
    Nice progress! Keep it up dude!
  • RockcenaRockcena Posts: 603
    milksworth wrote:
    Nice progress! Keep it up dude!

    Thank you sir milk :blush:
  • CoreCore Posts: 2,509
    Physique-model body type < You're getting there...
    6x/wk Workout < Magcy-cycle ka nanaman ba?
  • RockcenaRockcena Posts: 603
    @boss core
    iniisip ko hindi nalang siguro ako mag cycle muna ngayon baka sa December or january nalang..mag stack nalang ako ng whey protein at jack3d muna cheerscheers
  • CoreCore Posts: 2,509
    Yung split mo, parang ganyan lang din sa akin dati. 2x/wk bodypart hit.
  • RockcenaRockcena Posts: 603
    ok lang po ba yung ganyan na lifting days boss? parang gusto ko kasi ibahin parang gusto dalawa rest day.. pansin ko kasi parang d gaano nag grow muscles ko hehe..
  • Big DawgBig Dawg Posts: 645
    Hitting the gym 6 days a week is too much. Hit it 4 days, each bdpt 1x per week and you will grow more. Remember, we all grow when resting, NOT in the gym. ;)
  • DregPittDregPitt Posts: 987
    TMW did that as well. they tried to hit each Bdpart twice per week only to find out they arent getting any significant gains. Then they decided to go back with 1bd part per week again. and now they are makin allkindzz of gainzz brah..

    +1 for 1bdpart/week :)
  • RockcenaRockcena Posts: 603
    okay thank you Bigdawg i will train 1 bodypart/week.. thats why i was curious before why i am not growing much i thought if i can sleep 8 hrs is enough for rest but it is not, i need a rest day not just once but twice or thrice.
  • allen101allen101 Posts: 5,102
    Nice progress bro
  • RockcenaRockcena Posts: 603
    thanks bro.
  • RockcenaRockcena Posts: 603
    July 27,2013

    alm0st 3 m0nths d naka pag buhat kanina lang nakapag buhat ulit kulang nga lang mga equipments pero pwd na pag tyagaan muna sa ngaun haha,

    warm up excercise 8 mins.

    Back:
    2 mins rest per set.
    Lat pull down- 5kgx20, 8kgx15, 10kgx15, 15kgx12
    seated row- 5kgx20, 10kgx15, 12kgx12, 12kgx12
    Dumbell row- 20lbsx15, 40lbsx12, 50lbsx12
    Deadlift- 40lbsx15, 60lbsx10, 80lbsx10, 90lbsx8

    Bicep:
    dumbell alternate bicep curl- 10lbsx20, 20lbsx15 40lbsx12, 40lbsx12
    cable preacher curl- 2kgx20, 3kgx15, 4kgx10, 5kgx8
    hammer curls- 20lbsx15, 30lbsx12, 40lbsx10

    Tricep:
    close grip bb bench- 20lbsx20, 60lbsx15, 80lbsx12, 100lbsx8
    Db 1 arm tricep ext.- 10lbsx20, 20lbsx15, 30lbsx12,
    cable tricep pushdown- 2kgx20, 3kgx15, 4kgx12, 5kgx6

    abdominal:
    crunches- 30 then rest 1 min then 30 then i stop muscle cramp in abs haha.

    No supplements.

    Their heaviest dumbels is only 50lbs.
    Thats not really my workout prog.
    Sinadya ko lang para d na gaan0 masakt katawan ko nxt week. Parang binigla ko katawan ko kanina haha.
    Sisimulan ko na sa m0nday ang training program ko
    .
    Lifting days is Monday,tuesday,thursday,friday..wednesday abs workout only then rest. Sat and sunday restday.
  • RockcenaRockcena Posts: 603
    july 30,2013

    Chest
    bb bench press- 20lbsx25 warm up.
    40x20, 70x15, 110x15, 130x12, 140x8
    incline db press- 10x25, 30x15, 40x12, 50x10
    incline db flye- 10x25, 30x15, 40x12, 50x10

    Bicep
    db curl- 10x20, 20x12, 40x10, 50x6
    cable preachr curl- 2kgx15, 3kgx15, 4kgx10, 5kgx8
    standing bicep cable curl- 2kgx20, 3kg15, 6kgx8
    hammer curl- 20lbsx15, 40x12, 50x8

    ab
    crunshes- 30 rest 30 rest 50
    decline reverse crunch- 15 15 15

    no supplement.
  • RockcenaRockcena Posts: 603
    pain in chest, buti nalang d na masakit yung back, hirap kasi yumuko nung nakaraan haha.
  • RockcenaRockcena Posts: 603
    late update.
    Delt&shoulders and legs nung aug.1
    update nalang ako s0on. At upload ako pix after 1 or 2 m0nths.
  • RockcenaRockcena Posts: 603
    aug.3,2013
    back- same as what i did last. But deadlift 40x15, 110x12, 150x10

    tricep- same, but close grip bench 120lbsx6

    no ab workout muna. Masakit pa pigsa sa pwet eh haha eww
  • RockcenaRockcena Posts: 603
    na didinig ko it0ng jack3d at creatine m0n0 for strength before w.o. mejo babawasan ko na kc pag kain ng carbs ko, gux2 ko sana bumili san kaya maganda sa dalawa basi sa nbasa ko sa jack3d awes0me pump daw at maganda sa m0de parang high ka, naicp ko bka same sa dbol ung feeling nito, pero sa nbasa ko nakakamatay daw? At may dmaa na drugs daw dto? Ilang buwan kaya mawawala yung drugs pag off kana? At sa creatine anu epek nito sa inyo? Paki m0ve nalang po kng san nababagay i2ng topic. D ko kc alam san ilalagay
  • CoreCore Posts: 2,509
    May discussion na nito bro, hanapin mo lang sa forums...
    milk.
  • allen101allen101 Posts: 5,102
    Rockcena wrote:
    na didinig ko it0ng jack3d at creatine m0n0 for strength before w.o. mejo babawasan ko na kc pag kain ng carbs ko, gux2 ko sana bumili san kaya maganda sa dalawa basi sa nbasa ko sa jack3d awes0me pump daw at maganda sa m0de parang high ka, naicp ko bka same sa dbol ung feeling nito, pero sa nbasa ko nakakamatay daw? At may dmaa na drugs daw dto? Ilang buwan kaya mawawala yung drugs pag off kana? At sa creatine anu epek nito sa inyo? Paki m0ve nalang po kng san nababagay i2ng topic. D ko kc alam san ilalagay

    Jack3d - Is a stimulant. No big deal sa DMAA niyan, mababa lang naman contents at hindi ka naman mamatay niyan except siguro kung ubusin mo yung lahat ng contents nung tub sa isang araw hehe. Si sir milk nga 5 scoops e anlakas lakas pa ngayon. Di pa ko nakasubok ng Dbol pero I think that's a different story. Steroids na yun at hindi naman ganun itong jack3d.
    Ang jack3d parang energy drink lang, energy booster, caffeine pa din naman main ingredient niyan, may mga halong ibang supps na lang for extra boost and pump. At mawawala din agad effect, hours lang. Minsan nga di ka pa tapos mag-wo wala na hehe.

    Creatine - Best option mo yan instead na jack3d. Hindi siya instant perk up gaya ng jack3d, makakatulong to bigyan ka ng long term extra strength.
    Search ka na lang ng tungkol sa creatine.

    Minsan nga bro sabay tayo magbuhat, lam mo ba yung Musclehouse sa may kanto ng lifehomes? Sa tapat ng tulay at Oasis condo?
  • RockcenaRockcena Posts: 603
    ah ic thanks bro @ core
  • PatrickStarrPatrickStarr Posts: 197
    Malaki ang pagbabago sa before and after. Keep it up, you'll do great things :)
  • RockcenaRockcena Posts: 603
    ah ok salamat bos allen, parang alam ko yan nadaanan ko na yan cge buhat tau ng sbay s0on pg balik ko jan manila dito ulit ako cebu may training kc ako for 3 weeks, pero bubuhat pa dn ako d2 sa gabi.. sept. Pa balik ko jan kaya mejo minadali ko ung pg bili ng pm7 sau hehe,salamat patrickstarr.
  • RockcenaRockcena Posts: 603
    update
    recent pic
    bulky
    29waixc.jpg

    hingi sana ako tulong sa inyo about sa side belly nung una mejo problema ko kasi nag clean diet nman ako nag flat naman dati yung tiyan ko pero yung belly ko sa side na medyo na iiwan hehe.. after ko kumain tumatayo lng ako for 30 mins.. anung workout para dun yung ginagawa ko lang kasi dati yung pag twist ng hips .

    2nd question,
    panu pala e edit yung stats? hehe
  • PatrickStarrPatrickStarr Posts: 197
    ^
    Go to the original (1st post) click full edit :-)
  • allen101allen101 Posts: 5,102
    Ahh ok bro.

    Di naman ako dun nagbubuhat talaga, pero pwede ako dun magbuhat from time to time kung may makakasabay.
    Hehe
  • RockcenaRockcena Posts: 603
    last day i hit the gym was aug.3, 4 to 8 no train so bz hehe,

    aug.9
    breakfast 2 chicken breast 1 serve monggos

    pre wo 1 cobra
    stretching
    chest
    bb incline press- 40x25 warm up.
    60x20, 110x15, 170x10
    bb bench press- 40x20 warm up.
    70x15, 110x15, 150x12
    bb decline press- 30x15 warm up.
    50x15, 80x12, 120 fail 3 reps only. 100x6
    butterfly- 20x20, 30x15, 50x8

    bicep
    db alternate bicep curl- 10x25, 20x15, 25x15
    concentration curl- 20x15, 25x15, 25x15
    Ez bar curl- 20x15, 35x15, 50x10
    standing cable bicep curl- 30x20, 60x15, 100x10
    ab wo
    anti gravity- 20/15/10
    25lbs lang pinaka mabigat dito na dumbels sa new gym dito mambaling cebu.

    stretching
    after 15 mins lunch
    1 and half cup of rice and 2 eggs
    mahal naman kc ng itlog sa carenderia 12 each. Then PM7 70G(6 Tablespoon)

    11:30ad to 12:45pm
  • YatezYatez Posts: 2,745
    What's a butterfly or did you mean dumbell fly?
  • RockcenaRockcena Posts: 603
    i forgot that's butterfly machine
  • PatrickStarrPatrickStarr Posts: 197
    ^
    Peck deck
  • RockcenaRockcena Posts: 603
    peck deck bro?
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