matagal na pic ko sa latest photo, haha! skinny as fuark nga ko jan, If you'll see me right now, nagmumura love handles ko ( sabi nang ermat ko, nagkaka laman daw LOL! )
^ Yan ang mga katawang hinahabol ng mga kolehiyala sa amin e hahaha
LOL! kaya inggit na inggit ako kina allen101 at jettie, ang KAKAPAL!, nagsimula skinny fhaggot ( not srs) si sir jettie, si allen101, yobab dati, pero tingan mo ngaun. Mirin' srsly!
Barbell Bench Press
Set 1 : 100.0x5
Set 2 : 110.0x5
Set 3 : 110.0x5
Set 4 : 130.0x5
Set 5 : 150.0x2 > wtf ! kinakapos na talaga ako sa BP
Set 6 : 110.0x8
Dumbbell Incline Bench Press
Set 1 : 40.0x10
Set 2 : 45.0x10
Set 3 : 50.0x10
Dumbbell Incline Fly
Set 1 : 20.0x12
Set 2 : 20.0x15
Set 3 : 30.0x15
Barbell Standing Military Press
Set 1 : 50.0x5
Set 2 : 60.0x5
Set 3 : 70.0x5
Set 4 : 80.0x2 >> kinapos, talagang hirap ako mag 80lbs.
Set 5 : 75.0x4 >> kahit papano naka apat.
EZ bar Upright Row
Set 1 : 50.0x12
Set 2 : 60.0x12
Set 3 : 65.0x8
Dumbbell Lateral Raise
Set 1 : 10.0x15
Set 2 : 15.0x15
Set 3 : 20.0x10 >> swanget form, need to deload to 15 lbs on the next session.
Barbell Close Grip Bench Press
Set 1 : 70.0x8
Set 2 : 80.0x8
Set 3 : 90.0x6
Dumbbell Seated Triceps Press
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 45.0x7
Cable Triceps Pushdown
Set 1 : 12.0x15
Set 2 : 12.0x11 >> swanget na form!
Set 3 : 13.0x8 >> wala na, pagod na!
Nga Pala ....
Yung isang kuya na lage kong nakakasabay sa gym, anak nang tinapa, dati palang member dito sa PBB, si @officeboy . Lakas mag squat, 215 x 6 reps ata, di na sya masyadong active dito, pinilit ko ngang mag active ulit. hehe!
April 30 2014
Pre work out
5g crea
wf
Barbell Squat
Set 1 : 70.0 (+25 lbs bar) x 10
Set 2 : 100.0(+25 lbs bar) x5
Set 3 : 110.0(+25 lbs bar) x5
Set 4 : 130.0(+25 lbs bar) x5
[size=medium]Set 5 : 160.0(+25 lbs bar) x5
Set 6 : 170.0(+25 lbs bar) x5
Set 7 : 180.0(+25 lbs bar) x4 [/size]> I can still do one more rep but noticed that the plate is sliding over the bar, so tinigil ko na lang,
- Felt REALLY good on squat, not sure if placebo effect nang GWO, I've been taught the proper way to squat ( shout out to brother @jettie, @badass_vinch and @dskinnydude,) I was going atg regardless if my form sucks, right now, I'm just going below parallel, before my ass butt wink ), my heart is saying " whoa, brah, that's way too heavy for you to handle" , but my mind says " shut it, man up and lift that shit!!"
Leg Press
Set 1 : 210.0x12
Set 2 : 230.0x12
Set 3 : 250.0x12
Leg Extensions
Set 1 : 70.0x15
Set 2 : 80.0x15
Set 3 : 90.0x15
Lying Leg Curls
Set 1 : 45.0x15
Set 2 : 45.0x15
Set 3 : 55.0x10
Standing Calf Raises
Set 1 : 230.0x25
Set 2 : 230.0x25
Set 3 : 240.0x23
Seated Calf Raise
Set 1 : 100.0x25
Set 2 : 100.0x23
Set 3 : 110.0x18
some abs exercise ( dumbbell side bend, sit up,etc )
Post Work Out
1 scoop prostar
5g Creatine
Done!
**********************
May 2 2014
Pre work out
5g crea
wf
( major doms on back ,thigh and oblique because of leg day / random sit up )
Barbell Bent Over Row
Set 1 : 70.0(+25 lbs bar)x10
Set 2 : 90.0(+25 lbs bar)x10
Set 3 : 110.0(+25 lbs bar)x5
Set 4 : 120.0(+25 lbs bar)x5
Set 5 : 130.0(+25 lbs bar)x5
Set 6 : 140.0(+25 lbs bar)x5
Wide Grip Lat Pulldown
Set 1 : 12.0x10
Set 2 : 13.0x10
Set 3 : 14.0x10
Cable Elevated Rows
Set 1 : 9.0x15
Set 2 : 10.0x15
Set 3 : 11.0x12
Barbell Curl
Set 1 : 50.0x8
Set 2 : 60.0x8
Set 3 : 65.0x6
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 25.0x9
Barbell Preacher Curl
Set 1 : 25.0x14
Set 2 : 25.0x15
Set 3 : 27.5x10
Barbell Shrug
Set 1 : 160.0x8
Set 2 : 180.0x8
Set 3 : 200.0x2 > I think I've injured my delts,
Set 4 : 180x6
Dumbbell Palms Up Wrist Curl Over A Bench
Set 1 : 25.0x12
Set 2 : 30.0x10
Set 3 : 25.0x10
Alam mo gustong gusto namin sumama, ang problem namin ay yung dalawa naming chikitings, d2 pa lang sa bahay nadadaganan na ang paa ng mga yun ng mga plates at handles , pano pa pag dalawa ang kasama namin sa iisang gym at bumubuhat kaming dalawa , magastos yung dalwang yaya hahaha, pero pasasaan ba at makakasama din kami sa inyo . Cool kaya yan , inggit nga kami hahaha
Barbell Deep Squat
Set 1 : 70.0(+25 lbs bar)x12
Set 2 : 110.0(+25 lbs bar)x5
Set 3 : 130.0(+25 lbs bar)x5
Set 4 : 140.0(+25 lbs bar)x5
Set 5 : 160.0(+25 lbs bar)x5
Set 6 : 170.0(+25 lbs bar)x5
Set 7 : 180.0(+25 lbs bar)x5 > swanget form, good thing may salamin sa harapan ko, nakikita ko sarili ko sa pag squat, nag mumukha na palang good morning form ko on the last 2 - 3 reps.
Set 8 : 110.0(+25 lbs bar) x10 > since di ako satisfied on the last set, deload to 110, and ramp up the volume to 10 reps
Leg Press
Set 1 : 230.0x10
Set 2 : 230.0x10
Set 3 : 250.0x8
Leg Extensions
Set 1 : 70.0x15
Set 2 : 80.0x15
Set 3 : 90.0x15
Lying Leg Curls
Set 1 : 45.0x15
Set 2 : 45.0x15
Set 3 : 55.0x10
Seated Calf Raise
Set 1 : 100.0x25
Set 2 : 110.0x25
Set 3 : 110.0x15
Standing Calf Raises
Set 1 : 230.0x25
Set 2 : 230.0x25
Set 3 : 250.0x25
some abs exercise ( dumbbell side bend, sit up, etc )
Post Work Out
1 scoop prostar
5g Creatine
Done!
# medyo rant
those noobs at the gym na nagpapacute sa mga babae, ngayon lang ako nakakita nang T-Bar Row, chest press machine ( all throughout the sets)and peck deck flyes na may nag iispot. I don't intend to be a guru or master wannabe on the gym but for me there's a right place for everything, and the gym is not one of the best place para magpacute. Disgrasya ang makukuha nila, hindi yung babae.
May 7 2014
Pre work out
5g crea
1 scoop prostar
peanut butter sandwich
Barbell Bent Over Row
Set 1 : 70.0x(+25 lbs bar)12
Set 2 : 90.0(+25 lbs bar)x12
Set 3 : 110.0(+25 lbs bar)x5
Set 4 : 130.0(+25 lbs bar)x5
Set 5 : 140.0(+25 lbs bar)x5 > tried beating my PR, ended up with sore back, :banghead:
Set 6 : 110.0(+25 lbs bar)x8
Wide Grip Lat Pulldown
Set 1 : 13.0x10
Set 2 : 14.0x10
Set 3 : 14.0x10
Cable Elevated Rows
Set 1 : 10.0x15
Set 2 : 11.0x15
Set 3 : 12.0x10
Barbell Curl
Set 1 : 50.0x8
Set 2 : 60.0x8
Set 3 : 65.0x10
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 25.0x10
Barbell Preacher Curl
Set 1 : 25.0x15
Set 2 : 25.0x10
Set 3 : 27.5x10
Barbell Shrug
Set 1 : 160.0(+25 lbs bar)x12
Set 2 : 170.0(+25 lbs bar)x12
Set 3 : 180.0(+25 lbs bar)x10
Barbell Palms Up Wrist Curl Over A Bench
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
Comments
COOL
asan? ( literal na napatingin sa tyan )..
matagal na pic ko sa latest photo, haha! skinny as fuark nga ko jan, If you'll see me right now, nagmumura love handles ko ( sabi nang ermat ko, nagkaka laman daw LOL! )
eto fresh pa, kanina lang, yung isa jan, talagang bino bloat ko tyan ko para malaman ko kung gaano kalaki, hehe!
pasintabi po sa mga kumakain..
walang matinong kuha eh, eto last month :
reason why I really need to bulk...
LOL! kaya inggit na inggit ako kina allen101 at jettie, ang KAKAPAL!, nagsimula skinny fhaggot ( not srs) si sir jettie, si allen101, yobab dati, pero tingan mo ngaun. Mirin' srsly!
Barbell Bench Press
Set 1 : 100.0x5
Set 2 : 110.0x5
Set 3 : 110.0x5
Set 4 : 130.0x5
Set 5 : 150.0x2 > wtf ! kinakapos na talaga ako sa BP
Set 6 : 110.0x8
Dumbbell Incline Bench Press
Set 1 : 40.0x10
Set 2 : 45.0x10
Set 3 : 50.0x10
Dumbbell Incline Fly
Set 1 : 20.0x12
Set 2 : 20.0x15
Set 3 : 30.0x15
Barbell Standing Military Press
Set 1 : 50.0x5
Set 2 : 60.0x5
Set 3 : 70.0x5
Set 4 : 80.0x2 >> kinapos, talagang hirap ako mag 80lbs.
Set 5 : 75.0x4 >> kahit papano naka apat.
EZ bar Upright Row
Set 1 : 50.0x12
Set 2 : 60.0x12
Set 3 : 65.0x8
Dumbbell Lateral Raise
Set 1 : 10.0x15
Set 2 : 15.0x15
Set 3 : 20.0x10 >> swanget form, need to deload to 15 lbs on the next session.
Barbell Close Grip Bench Press
Set 1 : 70.0x8
Set 2 : 80.0x8
Set 3 : 90.0x6
Dumbbell Seated Triceps Press
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 45.0x7
Cable Triceps Pushdown
Set 1 : 12.0x15
Set 2 : 12.0x11 >> swanget na form!
Set 3 : 13.0x8 >> wala na, pagod na!
Nga Pala ....
Yung isang kuya na lage kong nakakasabay sa gym, anak nang tinapa, dati palang member dito sa PBB, si @officeboy . Lakas mag squat, 215 x 6 reps ata, di na sya masyadong active dito, pinilit ko ngang mag active ulit. hehe!
Pre work out
5g crea
wf
Barbell Squat
Set 1 : 70.0 (+25 lbs bar) x 10
Set 2 : 100.0(+25 lbs bar) x5
Set 3 : 110.0(+25 lbs bar) x5
Set 4 : 130.0(+25 lbs bar) x5
[size=medium]Set 5 : 160.0(+25 lbs bar) x5
Set 6 : 170.0(+25 lbs bar) x5
Set 7 : 180.0(+25 lbs bar) x4 [/size]> I can still do one more rep but noticed that the plate is sliding over the bar, so tinigil ko na lang,
- Felt REALLY good on squat, not sure if placebo effect nang GWO, I've been taught the proper way to squat ( shout out to brother @jettie, @badass_vinch and @dskinnydude,) I was going atg regardless if my form sucks, right now, I'm just going below parallel, before my ass butt wink ), my heart is saying " whoa, brah, that's way too heavy for you to handle" , but my mind says " shut it, man up and lift that shit!!"
Leg Press
Set 1 : 210.0x12
Set 2 : 230.0x12
Set 3 : 250.0x12
Leg Extensions
Set 1 : 70.0x15
Set 2 : 80.0x15
Set 3 : 90.0x15
Lying Leg Curls
Set 1 : 45.0x15
Set 2 : 45.0x15
Set 3 : 55.0x10
Standing Calf Raises
Set 1 : 230.0x25
Set 2 : 230.0x25
Set 3 : 240.0x23
Seated Calf Raise
Set 1 : 100.0x25
Set 2 : 100.0x23
Set 3 : 110.0x18
some abs exercise ( dumbbell side bend, sit up,etc )
Post Work Out
1 scoop prostar
5g Creatine
Done!
**********************
May 2 2014
Pre work out
5g crea
wf
( major doms on back ,thigh and oblique because of leg day / random sit up )
Barbell Bent Over Row
Set 1 : 70.0(+25 lbs bar)x10
Set 2 : 90.0(+25 lbs bar)x10
Set 3 : 110.0(+25 lbs bar)x5
Set 4 : 120.0(+25 lbs bar)x5
Set 5 : 130.0(+25 lbs bar)x5
Set 6 : 140.0(+25 lbs bar)x5
Wide Grip Lat Pulldown
Set 1 : 12.0x10
Set 2 : 13.0x10
Set 3 : 14.0x10
Cable Elevated Rows
Set 1 : 9.0x15
Set 2 : 10.0x15
Set 3 : 11.0x12
Barbell Curl
Set 1 : 50.0x8
Set 2 : 60.0x8
Set 3 : 65.0x6
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 25.0x9
Barbell Preacher Curl
Set 1 : 25.0x14
Set 2 : 25.0x15
Set 3 : 27.5x10
Barbell Shrug
Set 1 : 160.0x8
Set 2 : 180.0x8
Set 3 : 200.0x2 > I think I've injured my delts,
Set 4 : 180x6
Dumbbell Palms Up Wrist Curl Over A Bench
Set 1 : 25.0x12
Set 2 : 30.0x10
Set 3 : 25.0x10
Post Work Out
1 scoop prostar
5g Creatine
Done!
next GWO, sama ka na brah, sama mo si misis, pag nag palit na ko nang program, ( which is 2 - 3 weeks from now, ), set ulet tayo GWO.
Someday soon mangyayari yan .
Pre work out
5g crea
1 scoop prostar
pag dating sa gym 1 cobra
Barbell Bench Press
Set 1 : 70.0(+25 lbs bar)x5
Set 2 : 100.0(+25 lbs bar)x5
Set 3 : 120.0(+25 lbs bar)x5
Set 4 : 140.0(+25 lbs bar)x5
Set 5 : 150.0(+25 lbs bar)x3 > kinapos na naman!
Set 6 : 140.0(+25 lbs bar)x4
napako na sa 140, I think psychological na to, natatakot akong di ko maitaas yung bar once nasa descend na, ( walang spotter kase )
Dumbbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 50.0x7
Dumbbell Incline Fly
Set 1 : 20.0x15
Set 2 : 25.0x15
Set 3 : 25.0x15
Barbell Standing Military Press
Set 1 : 40.0x5
Set 2 : 60.0x5
Set 3 : 70.0x3
Set 4 : 70.0x3
EZ Bar Upright Row.
Set 1 : 50.0x12
Set 2 : 60.0x12
Set 3 : 65.0x10
Dumbbell Lateral Raise
Set 1 : 10.0x15
Set 2 : 15.0x15
Set 3 : 20.0x12
Barbell Close Grip Bench Press
Set 1 : 70.0x12
Set 2 : 80.0x8
Set 3 : 90.0x6
Cable Triceps Pushdown
Set 1 : 11.0x15
Set 2 : 12.0x15
Set 3 : 13.0x12
Dumbbell Seated Triceps Press
Set 1 : 40.0x10
Set 2 : 40.0x8
Set 3 : 40.0x9
Post Work Out
1 scoop prostar
5g Creatine
Done!
Pre work out
5g crea
1 scoop prostar
Barbell Deep Squat
Set 1 : 70.0(+25 lbs bar)x12
Set 2 : 110.0(+25 lbs bar)x5
Set 3 : 130.0(+25 lbs bar)x5
Set 4 : 140.0(+25 lbs bar)x5
Set 5 : 160.0(+25 lbs bar)x5
Set 6 : 170.0(+25 lbs bar)x5
Set 7 : 180.0(+25 lbs bar)x5 > swanget form, good thing may salamin sa harapan ko, nakikita ko sarili ko sa pag squat, nag mumukha na palang good morning form ko on the last 2 - 3 reps.
Set 8 : 110.0(+25 lbs bar) x10 > since di ako satisfied on the last set, deload to 110, and ramp up the volume to 10 reps
Leg Press
Set 1 : 230.0x10
Set 2 : 230.0x10
Set 3 : 250.0x8
Leg Extensions
Set 1 : 70.0x15
Set 2 : 80.0x15
Set 3 : 90.0x15
Lying Leg Curls
Set 1 : 45.0x15
Set 2 : 45.0x15
Set 3 : 55.0x10
Seated Calf Raise
Set 1 : 100.0x25
Set 2 : 110.0x25
Set 3 : 110.0x15
Standing Calf Raises
Set 1 : 230.0x25
Set 2 : 230.0x25
Set 3 : 250.0x25
some abs exercise ( dumbbell side bend, sit up, etc )
Post Work Out
1 scoop prostar
5g Creatine
Done!
# medyo rant
those noobs at the gym na nagpapacute sa mga babae, ngayon lang ako nakakita nang T-Bar Row, chest press machine ( all throughout the sets)and peck deck flyes na may nag iispot. I don't intend to be a guru or master wannabe on the gym but for me there's a right place for everything, and the gym is not one of the best place para magpacute. Disgrasya ang makukuha nila, hindi yung babae.
Pre work out
5g crea
1 scoop prostar
peanut butter sandwich
Barbell Bent Over Row
Set 1 : 70.0x(+25 lbs bar)12
Set 2 : 90.0(+25 lbs bar)x12
Set 3 : 110.0(+25 lbs bar)x5
Set 4 : 130.0(+25 lbs bar)x5
Set 5 : 140.0(+25 lbs bar)x5 > tried beating my PR, ended up with sore back, :banghead:
Set 6 : 110.0(+25 lbs bar)x8
Wide Grip Lat Pulldown
Set 1 : 13.0x10
Set 2 : 14.0x10
Set 3 : 14.0x10
Cable Elevated Rows
Set 1 : 10.0x15
Set 2 : 11.0x15
Set 3 : 12.0x10
Barbell Curl
Set 1 : 50.0x8
Set 2 : 60.0x8
Set 3 : 65.0x10
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 25.0x10
Barbell Preacher Curl
Set 1 : 25.0x15
Set 2 : 25.0x10
Set 3 : 27.5x10
Barbell Shrug
Set 1 : 160.0(+25 lbs bar)x12
Set 2 : 170.0(+25 lbs bar)x12
Set 3 : 180.0(+25 lbs bar)x10
Barbell Palms Up Wrist Curl Over A Bench
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
Post Work Out
1 scoop prostar
5g Creatine
Done!
Buti di ka nainjure. @_@
Madami pa sana ko gusto sabihin kaso baka ma -Homo meme na naman tayo HAHAHAHA
D ka ba nagtaka kung sino ang source
So friend din ni sir travino yung x mo?>
:P