iba na ng contents yung bago, iba na din mga pics at quality ng papaer. yung nabasa ko reg park, arnold, serge nubret, franco, makkaway, jusup wilcosz, zane, katz, bill pearl, larry scott etc pa mga pics. mageenjoy ka kasi madmai din kwento si arnold dun
iba na ng contents yung bago, iba na din mga pics at quality ng papaer. yung nabasa ko reg park, arnold, serge nubret, franco, makkaway, jusup wilcosz, zane, katz, bill pearl, larry scott etc pa mga pics. mageenjoy ka kasi madmai din kwento si arnold dun
Teka lang yung Total Recall ba tinutukoy mo dito o second edition nung Encyclopedia of Bodybuilding?
Day 110, 111 rest
Day 112
Shoulder back tri
Seated press
40 15
80 8
80 8
Db press
30s 12
30s 12
35s 10
35s 12
Arnold
25s 10 2 sets
Latpull down close
Seated row
Tbar row
Upright row
Lateral
Plate raise
Tri extension
Cgbp
Tri pulldown
3sets
Taas ng calorie mo bro, try mo babaan ung protejn tyaka carbs mo tapos lagay mo sa fats ung calorie baka kulang kalang sa testosterone.. Opinion ko lang to ha kc sanay ako sa may pagka high fat diet.
Comments
back
deadlift
140 8
170 6
190 5
250 1
220 3
pull ups bw
10 3sets
bb row
50s 12 3sets
wide grip lat pull doen
seated cable row
upright row
shrug db
3 setsButi ngayon sir maraming naggaguide saming mga newbie salamat sa inyo.
Teka lang yung Total Recall ba tinutukoy mo dito o second edition nung Encyclopedia of Bodybuilding?
chest bis day
bench press
100 12
120 10
140 8
180 4 *assisted
decline
100 12
120 10
120 10
120 9
inclined db
45s 10
45s 10
45s 9
flat db
40s 12
40s 11
40s 10
preacher curl
40 15
50 13
60 7
standing curve bar curl
40 13
50 10
50 10
db curl
hummer curl
3 sets
Day 66
LEGS Tris
Squat
100 10
120 8
120 7
120 6
Leg Press
Leg Extension
Leg Curl
3 sets
lying tri extension curve bar
30 12
40 12
50 10
tri extension Db
Tri pushdown
tri kickback
tri pushdown rope
sets
68 back bis
deadlift
140 8
160 6
180 6
200 5
bw wide pull ups
10
8
8
db rows
50s 12 3sets
lat pulldown close grip
seated cable row
3 sets
biceps
preacher curl
30 10
40 8
50 6
bb curl
40 12
50 9
50 8
alternate db
30s 10 sets
db curl
cable curl
3sets
day 70 chest tri
bench press
110 10
130 10
140 8
decline
110 10
110 10
110 9
110 8
incline db
40s 12
50s 10
50s 9
50s 8
bpress db
45s 10
45s 10
45s 8
lying tri extension curve bar
40 12
50 8
50 8
tricep pushdown
tri kickback
3sets
day 72 legs
day 75 back bi
deadlift
130 10
170 8
190 5
200 4
wide latpulldown
pullups close bw
3sets
db rows
50s 12 3sets
preacher curl
50 10
50 8
60 8
db curl
db hummer
concentrate
3sets
day 78 legs bi
squat
100 10
120
130 8
140 6
legpress
leg curl
leg extension
biceps
bb curl
preacher curl
hummer
db curl
day 82 back bi
day 83 rest
Day 85 chest tri
Decline
100 10
120 10
140 8
100 12
Incline
100
120
100
Db inclined
40s 10x3
Dips ss flies
12 10
10 10
10 10
Curve bar tri extension lying
30 12
40
40 10
Tri extension db two handed
Tri pulldown
Tri extension db
Cgbp
3sets
r
dl
100 10
140 8
160 8
190 5
db rows
50s 12x3
lat pulldown
12
10
8
seated cable row
12x3
bb curl
30 15
40 12
50 10
60 8
60 8
preacher curl
10x3
hummer
bbcurl
10
10
10
day 89 legs back biceps
day 90 chest tri
day 92 shoulder back
day 93 chest tri
day 95 back
day 96-100 rest
chest shoulder tri
day back biceps
deadlift
140 6
190 5
200 5
latpulldown wide
100 8
120 6
120 6
db row
50s 10 3 sets
seated cable row
100 8
110 6
130 6
130 6
bb 21s
30
30
40
bb curl
40 10
50 8
70 5
70 4
hummer curl
3sets
day 103 legs
front squat
70 8 3sets
squat pause rep
100 8
100 8
leg press
leg extension
lunges
abs
traps
chest tri
inclined
110 10
130 6
130 5
decline
140 8
140 8
140 8
dips pause reps
8
8
8
6
inclined db press pause rep
40s 8 3sets
flies
15s 12
20s 10
20s 10
tri extension
tri pulldown
3sets
back biceps
deadlift
140 8
160 6
190 5
210 5
lat pull down
90 10
110 10
120 8
130 7
130 6
cable row
110 10
130 8
130 8
130 8
db row
50s 10 3sets
bb 21s
30
40
40
preacher curl
db curl
3sets
day 108 chest tri
incline
110 10
140 6
flat bench press
110 12
130 8
160 5
170 5
incline db
50s 10 3sets
pull over
dips
3sets
tri pulldown
tri extension
tri pull down rope
CGBP
3sets
deadlift
100 10
150 8
160 6
190 6
230 4
latpulldown
seated cable row
db row
preacher curl
concentrate
db curl
3sets
Day 112
Shoulder back tri
Seated press
40 15
80 8
80 8
Db press
30s 12
30s 12
35s 10
35s 12
Arnold
25s 10 2 sets
Latpull down close
Seated row
Tbar row
Upright row
Lateral
Plate raise
Tri extension
Cgbp
Tri pulldown
3sets
day 114 legs bi
front squat
2 sets
squat
110 8
130 6
leg press
200 10 3sets
leg curl
50 12
50 10
50 10
leg extension
bb curl ss preacher curl
3 sets
hummer
3sets
chest tri
inclined
100 12
120 10
130 8
130 6
decline
110 10
130 8
130 8
130 8
130 6
incline db
50s 8 4sets
dips
8-10 3sets
flies
15s 12 3sets
tri extension curve bar
20 12
30 10
30 10
30 10
tri pull down
tri extension db
3sets