ah parang ganun, ito yung form nya, d ko alam kng ok lang mag post ng link dito hehe, http://muscletime.com/index.php?view=image&format=raw&type=img&id=47277&option=com_joomgallery&Itemid=202burp! meal 3 ko sa araw na to.
4:30pm
2 chicken breast 2 cup of rice, same mamayang dinner. Then 35g of Pm7.
di lang muna ako mag ca cut pala ang hirap d ako maka luto naka boarding house lang ako im on training kasi for solas for 1m0nth, plano ko bumili ng heater para dun nalang ako mag boiled ng egg or mag luto ng chicken breast na tinula,
42 eggs good for 1week for 210 only
200 plus kasi na coconsume ko everyday sa pagkain.
Yo Rock I just seen your motivation factor: "i just love lifting weights". That's about the best motivation you could have dude. If you love the pain, sweat and blood, you will be in the game a long time. Most guys come and go, can't count the times I've seen it over the years. Even after 35 years of busting ass, I still love the feeling of those balls-to-the-wall sets just as much as when I was 25 haha. I love this game! Keep on gettin' bro. :sport:
thank you Big dawg! Yes and i'm a gymaholic i'm inlove with this game, pushing and pulling those plates, machine and dumbells are always in my mind and i always excited waiting for the day to hit the gym
bf- 2 rice 3 eggs 1 scoop of Pm7
lunch- 2 chicken breast 1 and half rice
dinner- 1 chicken breast 2 eggs 1 serve string beans 1 banana 2 scoops of pm7
sobrang busy sa training, bukas gabi na ako makakapag workout.
Share lang convo kanina nag lunch ako sa manokan,
bumili ako dalawang chicken breast
tas nun pa upo na ako kakain na sana tingin ng tingin ung dalawang babae na sa 30+ na. Tan0ng nila sa akin kung nag ge gym dw ba ako sabi ko ou mejo natagalan pg sagot ko mejo na shock ako e haha, tas ask nila kung gym instructor daw ba ako, sabi ko hindi bkt po? Sabi nya ayaw m0 bang maging gym instructor sa dubai? Tas sabi ko hindi, ask nya pero may mga kilala kang gym instructor at kung saan ako nag g gym? Meron naman, dun lang sa lugar namin, tas sabi nya madami na daw xia na recruite na mga gym instructor para mag work sa dubai, tas d na ako sumagot. Tan0ng uli sya anu work ko sabi ko seaman tas un dun natapos usapan. (honestly duda lang tlaga ako mga illegal recruiter yun (>.<)
dahil sa medical ko na pala next m0nth, baka mag over weight ako kaya veggies and m0re protein, 1 cup rice sa bf, 1 cup sa lunch, no rice sa dinner. Dapat magbawas ako ng 8 to 10lbs na fat wag lang din sana muscle loss
sana may gym sa barko na sasampahan ko this december para buhat pa dinhaha nung na dinig ko palang na nag o offer xia ng work para dubai na isip ko agad bka mga illegal recruiter mga to kaya lumam0n na ako diritso
sakit2x ng calves ko d makalakad ng maayos haha, seseryusuhin ko na pag tira ng leg,at calves, dati kasi nag e skip ako sa leg day haha, tbh dati d ako nag de deadlift at sa squat minsan lang. Pero d na un mauulit.
felt so weak in my BP humihina tlaga pag rep ko pag d nag warm up tsk,nawala pag c0ncentrate ko pag breath out kita ko yung laway ko e tumalsik pataas haha kunti lang naman, pinilit kng d tumawa bka mabagsakan ako haha amp. Kung may nag spot lng sna sakin.
After w.o 2 chicken breast 1 serve pinakbit, 1 cup rice 2 sc0op pm7 5g creatine.
Another picturial haha xD
dito ko nalang to upload nakakahiya sa fb haha para incase of emergency may makuha ako old pic dito para sa before and after lol!
sarap talaga ng mga pagkain d2 sa pr0binxa namin mura pa presco pa pag binili na miss ko lang 2ng kalabaw,baka,bisayang man0k kanding pati mga gulay kung may gym lang sana dito okay sana gains ko. Dati kc nung nasa college pa ako 150 lang budget np pagkain ko araw2x minsan dalawa o isang rice kada meal 4 meals a day lang ulam isang isda o isang hiwa ng man0k isang serve ng gulay ay0n sa page 1 ung pix ko mejo nag lean nga ako pero nakulangan lang tlaga ako sa size ko na un dati. Itong size ko ngaun ang gusto ko talaga but wt 8-10 percent bf. Hopefuly d ako mag muscle loss sa cutting phase.
Comments
Ahh sorry. I never heard of a butterfly machine so I thought of a peck deck lol
http://muscletime.com/index.php?view=image&format=raw&type=img&id=47277&option=com_joomgallery&Itemid=202burp! meal 3 ko sa araw na to.
4:30pm
2 chicken breast 2 cup of rice, same mamayang dinner. Then 35g of Pm7.
di lang muna ako mag ca cut pala ang hirap d ako maka luto naka boarding house lang ako im on training kasi for solas for 1m0nth, plano ko bumili ng heater para dun nalang ako mag boiled ng egg or mag luto ng chicken breast na tinula,
42 eggs good for 1week for 210 only
200 plus kasi na coconsume ko everyday sa pagkain.
^ Pec Deck Machine...
Aug.11,2013
Breakfast- 2 whole eggs 2 rice 1 serve of string bean + 5g creatine + 1 scoop pm7
Lunch- 1 cup rice 1 chicken breast 1 chicken thigh, 1 serve of pinakbit 1 banana and 5g creatine
after 1hour
i hit the gym
stretching
Back
Lat pull down- stack 100x15, 100x15, 100x15
seated row- 50x15, 110x12, 150x8
dumbell row- 25x15, 25x15
Deadlift- 50x15 warm up.
120x12, 160x10, 180x6 200x4 fail d makaya e grip kahit naka gloves.
Tricep
Close grip bench- 50x15 warm up,
80x15, 100x12, 120x8, 120x6
skulcrusher- 20x15, 40x12, 60x9
db 1 arm tricep ext.- 10x15, 20x15, 25x15
cable tricep pushdown(bar)
30x15, 60x10, 100(stack)x8
ab
anti gravity- 20/20/15
crunches- 40/40/30
cardio
treadmill run 15 sec. Rest then run 10 secs.
Biking 5mins
after 30 mins. 5g creatine 2 sco0p pm7
after 30mins. 1 and half rice, 1 chickn breast 1 whole eggs.
lunch- 2 chicken breast 1 and half rice
dinner- 1 chicken breast 2 eggs 1 serve string beans 1 banana 2 scoops of pm7
sobrang busy sa training, bukas gabi na ako makakapag workout.
Share lang convo kanina nag lunch ako sa manokan,
bumili ako dalawang chicken breast
tas nun pa upo na ako kakain na sana tingin ng tingin ung dalawang babae na sa 30+ na. Tan0ng nila sa akin kung nag ge gym dw ba ako sabi ko ou mejo natagalan pg sagot ko mejo na shock ako e haha, tas ask nila kung gym instructor daw ba ako, sabi ko hindi bkt po? Sabi nya ayaw m0 bang maging gym instructor sa dubai? Tas sabi ko hindi, ask nya pero may mga kilala kang gym instructor at kung saan ako nag g gym? Meron naman, dun lang sa lugar namin, tas sabi nya madami na daw xia na recruite na mga gym instructor para mag work sa dubai, tas d na ako sumagot. Tan0ng uli sya anu work ko sabi ko seaman tas un dun natapos usapan. (honestly duda lang tlaga ako mga illegal recruiter yun (>.<)
"Yung sasahurin ko ba dun eh kaya ba nun makabili ng kotse na kinikita ko sa 2 bwan lang dito sa pinas?"
hehehe syempre tokis lang yan pero parehas lang naman kami nangagago eh. hehe
sana may gym sa barko na sasampahan ko this december para buhat pa dinhaha nung na dinig ko palang na nag o offer xia ng work para dubai na isip ko agad bka mga illegal recruiter mga to kaya lumam0n na ako diritso
meal 1
3eggs 1 and half cup rice 2 scoop PM7
Meal 2
1 rice 2 chicken breast
meal 3
2 chicken breast
shoulder & legs
arnold db press- 10x15, 20x12, 30x12, 35x8, 40x5
Db upright row- 10x15, 20x15, 30x10, 40x6
curl upright row- 20kgx12, 30kgx10, 40kgx8
db shrug- 50x12, 60x12, 70x10
bent over db rear delt raise - 5x12,10x10, 15x8
front plate raise - 10kgx12, 15kgx12, 15x12
squat- 20kgx15, 40kgx12, 60kgx10, 70kgx6
leg press- 150kgx15, 150x12, 150x12
leg ext.- 15lbsx15, 25x12, 50x8
lying leg curls- 20lbsx15, 20x15, 50x10
standing calf raise- 30kgx15, 70kgx12, 90kgx10
15 mins rest then meal
meal 3
2 chicken breast 1 cup rice 1 serve pinakbet
5g creatine
2 scoops of pm7
d ko talaga alam panu edit my stats ko haha, panu kaya to cp lang gamit ko
chest and bicep
incline bb- 20kgx25 warm up.
40kgx15,60kgx10, 70kgx8, 80kgx4
bb bp- no warm up.
40kgx15, 60kgx10, 70kgx5, 70kgx5
decline bb- 20kgx15 warm up.
40kgx15x, 60kgx10, 70x8
incline db fly- 20lbsx12,
40x8, 50x4
butterfly machine(peck deck)- 20x15, 30x10, 40x10
bicep curl- 20kgx15, 25x12, 30x10
alternate db- 20lbsx15, 35x12, 40x8, 50x4
Concentration curl- 20x15, 30x10, 35x8
hammer curl- 20x15, 30x12, 50x8
felt so weak in my BP humihina tlaga pag rep ko pag d nag warm up tsk,nawala pag c0ncentrate ko pag breath out kita ko yung laway ko e tumalsik pataas haha kunti lang naman, pinilit kng d tumawa bka mabagsakan ako haha amp. Kung may nag spot lng sna sakin.
After w.o 2 chicken breast 1 serve pinakbit, 1 cup rice 2 sc0op pm7 5g creatine.
pre wo
1 cobra
back & tricep
Lat pull down- 50x15, 120x12, 150x8
seated row- 70x15, 150x12, 195x8
db row- 40x12, 50x12, 60x10
DL- 30Kgx15, 80kgx12, 110kgx5, 110kgx2
close grip bench- 20kgx15, 40kgx12, 60kgx8
skulcrusher- 20lbsx12, 40lbsx12, 60lbsx8
db 1 arm tricep ext.- 15lbsx15, 30x8, 40x6
db overhead tri. Ext.- 50x10, 60x8
cable tricep push down- 25x15, 40x10, 65x6
Ab workout
crunch- 60/50 w/ 10kg plates/50 w/kg plates
cable seated crunch- 40lbsx20, 40x20, 50x20
post wo meal
2 chicken breast, 2 cup of rice, 1 serve pinakbit, 2 sco0p pm7 5g creatine
pa lipat2x lang ng gym.
Hait felt so weak talaga pag napasobra tulog bigat sa katawan tsk.
chest, bicep and tricep
need to deload..
date taken aug. 23, 2013
wooo my belly belly haha!
pero sige lang mawawala din yang fats na yan pag dating ng panahon
@yatez
post mo na din front shot mo lol
dito ko nalang to upload nakakahiya sa fb haha para incase of emergency may makuha ako old pic dito para sa before and after lol!
na wili lang mag pose haha!
ngbulk brad haha