hehehe siguro ung ex gf ko na pinagpalit ko sa bakal lol hahaha suri po sa OT
So friend din ni sir travino yung x mo?>
joke lang! isa lang ang friend ko sa fb dito sa pbb at tyak ako sa kanya ang mutual friend hahahah itago naten sa pangalang fat pig daw! hahaha OT na tayo suri sir travino!
Barbell Bench Press
Set 1 : 70.0x12
Set 2 : 110.0x5
Set 3 : 120.0x5
Set 4 : 140.0x5
Set 5 : 150.0x5
Set 6 : 140.0x5
Dumbbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 50.0x8
Dumbbell Incline Fly
Set 1 : 25.0x15
Set 2 : 25.0x15
Set 3 : 25.0x12
Barbell Standing Military Press
Set 1 : 40.0x5
Set 2 : 50.0x5
Set 3 : 60.0x5
Set 4 : 65.0x3
Set 5 : 65x3
EZ BarUpright Row
Set 1 : 60.0x12
Set 2 : 60.0x10
Set 3 : 65.0x10
Dumbbell Lateral Raise
Set 1 : 10.0x15
Set 2 : 15.0x10
Set 3 : 15.0x12
Barbell Close Grip Bench Press
Set 1 : 70.0x10
Set 2 : 80.0x6
Set 3 : 90.0x5
Cable Triceps Pushdown
Set 1 : 11.0x15
Set 2 : 12.0x15
Set 3 : 13.0x10
Post Work Out
1 scoop prostar
Done!
* Daming tao kanina sa gym, daming bagong mukha, pinaghalong newbie at nagbabalik loob sa gym. meron din chicks, pero di ko masyadong pinagpapansin since selfie ata pinunta sa gym at hindi ang pag work out eh. :P
nakakatuwa yung isang newbie, squat, deadlift, pull ups yung nakikita kong ginagawa, ( with matching papel at ballpen).
* Daming tao kanina sa gym, daming bagong mukha, pinaghalong newbie at nagbabalik loob sa gym. meron din chicks, pero di ko masyadong pinagpapansin since selfie ata pinunta sa gym at hindi ang pag work out eh. :P
nakakatuwa yung isang newbie, squat, deadlift, pull ups yung nakikita kong ginagawa, ( with matching papel at ballpen).
Hahaha ganyan lang talaga ang karamihan ng babae. Sabay upload sa instagram with hashtag na #fit , #gym, #workout, #balikalindok, #summerbody, #bagongbuhay Hahaha :P
Uu brah! lahat at nang equiptment pinag "selfie" han nila, napansin ko lang kase nasa power cage ako ( OHP exercise), malapit sa mga leg exercise machine ,eh dun sila nagsasalitan nang pa seselfie, hehe!
Barbell Deep Squat
Set 1 : 70.0x12
Set 2 : 110.0x8
Set 3 : 140.0x5
Set 4 : 160.0x5
Set 5 : 180.0x5
Set 6 : 110.0x12
- felt very dizzy, not sure if dahil sa init or dahil sa kulang sa tulog,but go lang, kaya pa!
Leg Press
Set 1 : 230.0x10
Set 2 : 230.0x10
Set 3 : 250.0x10
After leg press, di na talaga kinaya, went to the bathroom and puke! fuark! namumutla ako and nahihilo, ( palagay ko talaga dahil sa init to),wala pa kong malanghap na sariwang hangin, todo sipol na ko magkahangin lang. Kaysa mainjured, tinigil na lang work out and umuwi.
May 13, 2014
1 scoop prostar
5G crea
should have been rest day pero tinuloy ko mga di ko nagawang work out kahapon
Leg Extensions
Set 1 : 70.0x15
Set 2 : 80.0x15
Set 3 : 90.0x14
Lying Leg Curls
Set 1 : 45.0x15
Set 2 : 45.0x15
Set 3 : 55.0x8
Seated Calf Raise
Set 1 : 100.0x25
Set 2 : 110.0x23
Set 3 : 110.0x25
Standing Calf Raises
Set 1 : 230.0x25
Set 2 : 230.0x25
Set 3 : 250.0x25
1 scoop prostar
Done!
May 14, 2014
Pre work out
peanut butter sandwich
2 egg
1 cobra
Barbell Bent Over Row
Set 1 : 70.0x12
Set 2 : 100.0x10
Set 3 : 110.0x5
Set 4 : 120.0x5
Set 5 : 130.0x5
Set 6 : 140.0x5
Wide Grip Lat Pulldown
Set 1 : 13.0x10
Set 2 : 14.0x10
Set 3 : 14.0x10
Cable Elevated Rows
Set 1 : 11.0x15
Set 2 : 11.0x15
Set 3 : 12.0x10
Barbell Curl
Set 1 : 50.0x8
Set 2 : 60.0x8
Set 3 : 70.0x5
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 25.0x10
Set 3 : 25.0x8
Barbell Preacher Curl
Set 1 : 25.0x15
Set 2 : 25.0x12
Set 3 : 25.0x9
Barbell Shrug
Set 1 : 170.0x8
Set 2 : 190.0x7
Set 3 : 190.0x8
Set 4 : 200.0x6
Barbell Palms Up Wrist Curl Over A Bench
Set 1 : 30.0x12
Set 2 : 30.0x12
Set 3 : 30.0x10
@Emman1986
eto yung dati kong review sa white flood, copy paste na lang ako, hehe!
yung old version nung wf ( walang reborn na nakasulat ), nasa 1.4 - 1.6K, 50 servings, madalang ka na lang makakakita nun.
new version nila ( whiteflood reborn) bili ko 2.5K 60 servings. sa core nutrition ko nabili.may kamahalan na amf.
pag nag tatake ako nito, nakakatulong talaga sya sa mental alertness / focus while on the gym. when it comes to endurance, yung tipong gabutil butil na pawis mo, ganado ka pa rin for 1 more set. ( eto ung hinahabol ko sa product na to )
siguro yung negative comment ko lang siguro dito is :
jitters / tingling sensation sa leeg at kamay ( sign na nagtatake effect na yung wf) . but it doesn't bother me much though.
crash : nung first bottle ko nang wf, wala, cycle ako ng 3 week tapos take ulet, nag cracrash na ko, meaning on my last 2 exercise, nawawala na yung effect. I think it has to do with me drinking too much coffee din, nabubuild na yung tolerance ko sa kanya.( 3 - 4 cups of coffe from vending machine ).
thanks brah.. kailangan pa talaga nang maraming mass, hirap nang ecto, having a hard time putting some mass, and sa tangkad ko, kahit na 162 lbs. na, nagmumukhang payatot.
brod, ecto rin ako at talagang mahirap mag ka mass the good thing parang cutting ka palagi heheh tyaga lang bro tska di naman tayo nag mamadali hihihi darating ka din sigurado yun tingnan mo si sir vinch, san ba sya nag simula? kaya idolohin naten sya! mabait na , natty pa!
brod, ecto rin ako at talagang mahirap mag ka mass the good thing parang cutting ka palagi heheh tyaga lang bro tska di naman tayo nag mamadali hihihi darating ka din sigurado yun tingnan mo si sir vinch, san ba sya nag simula? kaya idolohin naten sya! mabait na , natty pa!
ay sus! sinabi mo pa, cool nga kasama yung mga yun eh, sila ni @jettie , sarap kasama sa GWO at talagang tuturuan ka, ( naka tatlong PR nga ata ako nun eh)
Tingin ko e hindi ka naman payatot . Mukhang puyatot lang sa pic.
kidding aside, cool ang progress mo, hindi man mabilisan may progress na nakikita talaga.
thanks man! pag galing sa gym sa swole pa maskels ko, wow! laki wankata, pero pag hupa na, ala na, hehe! as much as possible, I'm consuming 2.8K cal per day, bale hatian sa macros is carbs -45% // Fats - 30 // Protien - 25%.
slowy but surely, I'll pack some mass, siguro mga isang taon pa, :P
peanut butter - heavy ng preworkout meal mo ah hehehe
great progress dude, keep posting pics. major pagsisisi ko na di napiktyuran ko ang sarili habang dumadaan sa mga pagbabago buwan buwan
came down with a flu yesterday.. having mild sore throat as well.. haayy...since hindi naman ako nilalagnat and meron lang akong mild sore throat, can I go to the gym tomorrow kaya?
came down with a flu yesterday.. having mild sore throat as well.. haayy...since hindi naman ako nilalagnat and meron lang akong mild sore throat, can I go to the gym tomorrow kaya?
Depende bro kung yung flu mo viral. Ipahinga mo nalang kung oo. Mahirap nang matrangkaso kung kelan hindi pa rainy/monsoon season kung kelan mapipilitan lang magpahinga sa bahay dahil sa sunod-sunod na kantong sarado ang mga gym...
sir @core,
runny nose, mild sore throat lang, wala namang fever,(malakas na hagok na rin pag tulog gawa siguro nang phlem, ) weird nga eh, kung kelan magaling na lahat nang tao sa office nagkasakit nang flu, dun naman ako tinamaan.
edit:
pero siguro tama ka bro, pahinga ko muna nang mga 2 days pa, hopefully ok na ko after nun.
sir @core,
runny nose, mild sore throat lang, wala namang fever,(malakas na hagok na rin pag tulog gawa siguro nang phlem, ) weird nga eh, kung kelan magaling na lahat nang tao sa office nagkasakit nang flu, dun naman ako tinamaan.
Time will only tell. Ipahinga mo ngayong gabi, then ask yourself tomorrow kung kaya mong ibuhat. IMO, pero kung magbubuhat ka, huwag sa peak hour ng init ng araw!
@rtravino29 Inom ka Dextrocol sa generics pharmacy kung inuubo ka na. Pero kung viral o bacterial infection yan, check mo Symdex D which is very effective pero aantukin ka ng todo. I am not a doctor pero yan yung mga reseta sa akin before ng doc ko ng sinipon o inubo ako ng matagal. Pinaka effective sa sipon e Phenicol sa generics. Sobrang cheap pero grabe ang drowsiness. Not recommended if you are going to drive or doing heavy machinery
@beardugo2014
thanks bro, medyo ok na ako ngayon, actually I just followed sir @core and @badass_vinch , gaya nang sabi ni core, pakiramdaman mo, so nung pauwi na ko galing work, umidlip muna ko sa bus going ayala ( from market! market!) , not sure kung dahil sa maganda nakatabi ko sa bus pero pag gising ko from a power nap, naging ok na pakiramdam ko, so gaya nang sabi ni sir vinch, "take no days off", I went to the gym :)May 19, 2014
Pre work out
1 cobra
Barbell Bench Press
Set 1 : 70.0(+25 lbs bar)x12
Set 2 : 100.0(+25 lbs bar)x12
Set 3 : 120.0(+25 lbs bar)x5
Set 4 : 140.0(+25 lbs bar)x5
Set 5 : 150.0(+25 lbs bar)x3
Set 6 : 110.0(+25 lbs bar)x6
Set 7 : 100.0(+25 lbs bar)x7
Set 8 : 90.0(+25 lbs bar)x8
Set 9 : 80.0(+25 lbs bar)x9
Set 10 :70.0 (+25 lbs bar)x10
Dumbbell Incline Bench Press
Set 1 : 45.0x8
Set 2 : 50.0x8
Set 3 : 50.0x8
Dumbbell Incline Fly
Set 1 : 25.0x15
Set 2 : 25.0x15
Set 3 : 25.0x15
Cable Cross Over
Set 1 : 50.0x10
Set 2 : 50.0x15
Set 3 : 50.0x15
Barbell Close Grip Bench Press
Set 1 : 75.0x6
Set 2 : 80.0x6
Set 3 : 85.0x4
Cable Triceps Pushdown
Set 1 : 11.0x15
Set 2 : 12.0x15
Set 3 : 13.0x15
Dumbbell Standing Triceps Press
Set 1 : 40.0x8
Set 2 : 45.0x8
Set 3 : 45.0x8
Air Bike
Plank
Post Work Out
1 scoop prostar
5G crea
Done!
*********************
May 20, 2014
Post work out
2 eggs
1 cobra
Barbell Bent Over Row
Set 1 : 70.0x10
Set 2 : 100.0x6
Set 3 : 110.0x6
Set 4 : 120.0x6
Set 5 : 130.0x6
Wide Grip Lat Pulldown
Set 1 : 13.0x8
Set 2 : 14.0x8
Set 3 : 15.0x8
Cable Elevated Rows
Set 1 : 11.0x15
Set 2 : 12.0x15
Set 3 : 12.0x12
Barbell Curl
Set 1 : 50.0x6
Set 2 : 60.0x6
Set 3 : 70.0x6
Set 4 : 75.0x5
Barbell Preacher Curl
Set 1 : 20.0x15
Set 2 : 25.0x15
Set 3 : 27.5x12
Dumbbell Incline Curl
Set 1 : 25.0x8
Set 2 : 25.0x8
Set 3 : 25.0x8
Barbell Seated Palms Up Wrist Curl
Set 1 : 15.0x15
Set 2 : 15.0x12
Set 3 : 20.0x12
Barbell Squat
Set 1 : 70.0x12
Set 2 : 110.0x6
Set 3 : 140.0x6
Set 4 : 160.0x6
Set 5 : 170.0x5
Set 6 : 190.0x3 > new pr! oh yeah!
Set 7 : 120.0x8
Barbell Conventional Deadlift
Set 1 : 140.0x6
Set 2 : 160.0x6
Set 3 : 180.0x6
Set 4 : 200.0x4 > PR din from my previous lifting stat on deadlift!
Leg Press
Set 1 : 230.0x10
Set 2 : 250.0x10
Set 3 : 250.0x10
Seated Calf Raise
Set 1 : 70.0x25
Set 2 : 100.0x25
Set 3 : 100.0x25
Leg Extensions
Set 1 : 70.0x15
Set 2 : 80.0x15
Set 3 : 90.0x10
Lying Leg Curls
Set 1 : 35.0x15
Set 2 : 45.0x15
Set 3 : 45.0x15
Post Work Out
1 scoop prostar
5G crea
Done!
Very satisfied with my work out today, I was able to beat my PR on squat and deadlift ( even though nag cacramp yung left calves ko, ganito talaga pag nag iinom ako, kinabukasan, pinupulikat calves ko,pero weird since 2 days yung tinagal niya), My initial goal was to at least lift 200 lbs on the big 3 ( squat, deadlift, bench press). Para akong bata na kinikilig kilig pa kanina habang natutuwa since na hit ko na yung sa deadlift and malapit na sa squat. Just need to focus on Bench Press since napag iiwanan.
Afternoon :
construction at the other side of the house + heat = 2 - 3 hours of sleep, I already took sleepasil para lang makatulog but to no avail. Woke up with sore thigh and abductor( groogy due to sleepasil as well). Good luck sa recovery ko. Having a second thought if I'll train later. I'm planning to buy an air condition pero patapos na summer,
Comments
joke lang! isa lang ang friend ko sa fb dito sa pbb at tyak ako sa kanya ang mutual friend hahahah itago naten sa pangalang fat pig daw! hahaha OT na tayo suri sir travino!
Pre work out
pansit canton
1 egg
5G Creatine + tubig
1 cobra
elbow + rc + hamstring stretching ( 10- 15 minutes)
Barbell Bench Press
Set 1 : 70.0x12
Set 2 : 110.0x5
Set 3 : 120.0x5
Set 4 : 140.0x5
Set 5 : 150.0x5
Set 6 : 140.0x5
Dumbbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 50.0x8
Dumbbell Incline Fly
Set 1 : 25.0x15
Set 2 : 25.0x15
Set 3 : 25.0x12
Barbell Standing Military Press
Set 1 : 40.0x5
Set 2 : 50.0x5
Set 3 : 60.0x5
Set 4 : 65.0x3
Set 5 : 65x3
EZ BarUpright Row
Set 1 : 60.0x12
Set 2 : 60.0x10
Set 3 : 65.0x10
Dumbbell Lateral Raise
Set 1 : 10.0x15
Set 2 : 15.0x10
Set 3 : 15.0x12
Barbell Close Grip Bench Press
Set 1 : 70.0x10
Set 2 : 80.0x6
Set 3 : 90.0x5
Cable Triceps Pushdown
Set 1 : 11.0x15
Set 2 : 12.0x15
Set 3 : 13.0x10
Post Work Out
1 scoop prostar
Done!
* Daming tao kanina sa gym, daming bagong mukha, pinaghalong newbie at nagbabalik loob sa gym. meron din chicks, pero di ko masyadong pinagpapansin since selfie ata pinunta sa gym at hindi ang pag work out eh. :P
nakakatuwa yung isang newbie, squat, deadlift, pull ups yung nakikita kong ginagawa, ( with matching papel at ballpen).
Hahaha ganyan lang talaga ang karamihan ng babae. Sabay upload sa instagram with hashtag na #fit , #gym, #workout, #balikalindok, #summerbody, #bagongbuhay Hahaha :P
Boooom ... Bumalik sa bundok :lol
Pre work out
5G crea
wf
Barbell Deep Squat
Set 1 : 70.0x12
Set 2 : 110.0x8
Set 3 : 140.0x5
Set 4 : 160.0x5
Set 5 : 180.0x5
Set 6 : 110.0x12
- felt very dizzy, not sure if dahil sa init or dahil sa kulang sa tulog,but go lang, kaya pa!
Leg Press
Set 1 : 230.0x10
Set 2 : 230.0x10
Set 3 : 250.0x10
After leg press, di na talaga kinaya, went to the bathroom and puke! fuark! namumutla ako and nahihilo, ( palagay ko talaga dahil sa init to),wala pa kong malanghap na sariwang hangin, todo sipol na ko magkahangin lang. Kaysa mainjured, tinigil na lang work out and umuwi.
May 13, 2014
1 scoop prostar
5G crea
should have been rest day pero tinuloy ko mga di ko nagawang work out kahapon
Leg Extensions
Set 1 : 70.0x15
Set 2 : 80.0x15
Set 3 : 90.0x14
Lying Leg Curls
Set 1 : 45.0x15
Set 2 : 45.0x15
Set 3 : 55.0x8
Seated Calf Raise
Set 1 : 100.0x25
Set 2 : 110.0x23
Set 3 : 110.0x25
Standing Calf Raises
Set 1 : 230.0x25
Set 2 : 230.0x25
Set 3 : 250.0x25
1 scoop prostar
Done!
May 14, 2014
Pre work out
peanut butter sandwich
2 egg
1 cobra
Barbell Bent Over Row
Set 1 : 70.0x12
Set 2 : 100.0x10
Set 3 : 110.0x5
Set 4 : 120.0x5
Set 5 : 130.0x5
Set 6 : 140.0x5
Wide Grip Lat Pulldown
Set 1 : 13.0x10
Set 2 : 14.0x10
Set 3 : 14.0x10
Cable Elevated Rows
Set 1 : 11.0x15
Set 2 : 11.0x15
Set 3 : 12.0x10
Barbell Curl
Set 1 : 50.0x8
Set 2 : 60.0x8
Set 3 : 70.0x5
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 25.0x10
Set 3 : 25.0x8
Barbell Preacher Curl
Set 1 : 25.0x15
Set 2 : 25.0x12
Set 3 : 25.0x9
Barbell Shrug
Set 1 : 170.0x8
Set 2 : 190.0x7
Set 3 : 190.0x8
Set 4 : 200.0x6
Barbell Palms Up Wrist Curl Over A Bench
Set 1 : 30.0x12
Set 2 : 30.0x12
Set 3 : 30.0x10
Post Work Out
5g crea
1 scoop prostar
Done!
eto yung dati kong review sa white flood, copy paste na lang ako, hehe!
Pre work out
peanut butter sandwich
1 scoop prostar
5G Crea
1 cobra ( pagdating sa gym)
Barbell Bench Press
Set 1 : 70.0(+25 lbs bar)x12
Set 2 : 100.0(+25 lbs bar)x10
Set 3 : 120.0(+25 lbs bar)x5
Set 4 : 140.0(+25 lbs bar)x5
Set 5 : 160.0(+25 lbs bar)x2 > feelingero lang, good thing may spotter, haha!
Set 6 : 110.0(+25 lbs bar)x6
Set 7 : 100.0(+25 lbs bar)x7
Set 8 : 90.0(+25 lbs bar)x8
Set 9 : 80.0(+25 lbs bar)x9
Set 10 :70.0 (+25 lbs bar)x10
Dumbbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 50.0x8
Dumbbell Incline Fly
Set 1 : 25.0x15
Set 2 : 25.0x15
Set 3 : 25.0x15
Barbell Standing Military Press
Set 1 : 40.0x10
Set 2 : 50.0x5
Set 3 : 60.0x5
Set 4 : 70.0x4
EZ Bar Upright Row
Set 1 : 60.0x12
Set 2 : 65.0x10
Set 3 : 70.0x8
Dumbbell Lateral Raise
Set 1 : 10.0x15
Set 2 : 15.0x15
Set 3 : 15.0x12
Barbell Close Grip Bench Press
Set 1 : 70.0x10
Set 2 : 80.0x8
Set 3 : 90.0x7
Cable Triceps Pushdown
Set 1 : 11.0x15
Set 2 : 12.0x15
Set 3 : 13.0x12
Dumbbell Seated Triceps Press
Set 1 : 40.0x12
Set 2 : 40.0x10
Set 3 : 40.0x10
Post Work Out
1 scoop prostar
Done!reference pic
162 lbs.
22.2 body fat ( sabi nung timbangan namin LOL! )
skinny as fuark at 5 '8
Good job bro
kidding aside, cool ang progress mo, hindi man mabilisan may progress na nakikita talaga.
ay sus! sinabi mo pa, cool nga kasama yung mga yun eh, sila ni @jettie , sarap kasama sa GWO at talagang tuturuan ka, ( naka tatlong PR nga ata ako nun eh)
thanks man! pag galing sa gym sa swole pa maskels ko, wow! laki wankata, pero pag hupa na, ala na, hehe! as much as possible, I'm consuming 2.8K cal per day, bale hatian sa macros is carbs -45% // Fats - 30 // Protien - 25%.
slowy but surely, I'll pack some mass, siguro mga isang taon pa, :P
great progress dude, keep posting pics. major pagsisisi ko na di napiktyuran ko ang sarili habang dumadaan sa mga pagbabago buwan buwan
Depende bro kung yung flu mo viral. Ipahinga mo nalang kung oo. Mahirap nang matrangkaso kung kelan hindi pa rainy/monsoon season kung kelan mapipilitan lang magpahinga sa bahay dahil sa sunod-sunod na kantong sarado ang mga gym...
runny nose, mild sore throat lang, wala namang fever,(malakas na hagok na rin pag tulog gawa siguro nang phlem, ) weird nga eh, kung kelan magaling na lahat nang tao sa office nagkasakit nang flu, dun naman ako tinamaan.
edit:
pero siguro tama ka bro, pahinga ko muna nang mga 2 days pa, hopefully ok na ko after nun.
Time will only tell. Ipahinga mo ngayong gabi, then ask yourself tomorrow kung kaya mong ibuhat. IMO, pero kung magbubuhat ka, huwag sa peak hour ng init ng araw!
thanks bro, medyo ok na ako ngayon, actually I just followed sir @core and @badass_vinch , gaya nang sabi ni core, pakiramdaman mo, so nung pauwi na ko galing work, umidlip muna ko sa bus going ayala ( from market! market!) , not sure kung dahil sa maganda nakatabi ko sa bus pero pag gising ko from a power nap, naging ok na pakiramdam ko, so gaya nang sabi ni sir vinch, "take no days off", I went to the gym :)May 19, 2014
Pre work out
1 cobra
Barbell Bench Press
Set 1 : 70.0(+25 lbs bar)x12
Set 2 : 100.0(+25 lbs bar)x12
Set 3 : 120.0(+25 lbs bar)x5
Set 4 : 140.0(+25 lbs bar)x5
Set 5 : 150.0(+25 lbs bar)x3
Set 6 : 110.0(+25 lbs bar)x6
Set 7 : 100.0(+25 lbs bar)x7
Set 8 : 90.0(+25 lbs bar)x8
Set 9 : 80.0(+25 lbs bar)x9
Set 10 :70.0 (+25 lbs bar)x10
Dumbbell Incline Bench Press
Set 1 : 45.0x8
Set 2 : 50.0x8
Set 3 : 50.0x8
Dumbbell Incline Fly
Set 1 : 25.0x15
Set 2 : 25.0x15
Set 3 : 25.0x15
Cable Cross Over
Set 1 : 50.0x10
Set 2 : 50.0x15
Set 3 : 50.0x15
Barbell Close Grip Bench Press
Set 1 : 75.0x6
Set 2 : 80.0x6
Set 3 : 85.0x4
Cable Triceps Pushdown
Set 1 : 11.0x15
Set 2 : 12.0x15
Set 3 : 13.0x15
Dumbbell Standing Triceps Press
Set 1 : 40.0x8
Set 2 : 45.0x8
Set 3 : 45.0x8
Air Bike
Plank
Post Work Out
1 scoop prostar
5G crea
Done!
*********************
May 20, 2014
Post work out
2 eggs
1 cobra
Barbell Bent Over Row
Set 1 : 70.0x10
Set 2 : 100.0x6
Set 3 : 110.0x6
Set 4 : 120.0x6
Set 5 : 130.0x6
Wide Grip Lat Pulldown
Set 1 : 13.0x8
Set 2 : 14.0x8
Set 3 : 15.0x8
Cable Elevated Rows
Set 1 : 11.0x15
Set 2 : 12.0x15
Set 3 : 12.0x12
Barbell Curl
Set 1 : 50.0x6
Set 2 : 60.0x6
Set 3 : 70.0x6
Set 4 : 75.0x5
Barbell Preacher Curl
Set 1 : 20.0x15
Set 2 : 25.0x15
Set 3 : 27.5x12
Dumbbell Incline Curl
Set 1 : 25.0x8
Set 2 : 25.0x8
Set 3 : 25.0x8
Barbell Seated Palms Up Wrist Curl
Set 1 : 15.0x15
Set 2 : 15.0x12
Set 3 : 20.0x12
Post Work Out
1 scoop prostar
5G crea
Done!
Pre work out
1 scoop prostar
2 egg
1 cobra pag datin sa gym
Barbell Squat
Set 1 : 70.0x12
Set 2 : 110.0x6
Set 3 : 140.0x6
Set 4 : 160.0x6
Set 5 : 170.0x5
Set 6 : 190.0x3 > new pr! oh yeah!
Set 7 : 120.0x8
Barbell Conventional Deadlift
Set 1 : 140.0x6
Set 2 : 160.0x6
Set 3 : 180.0x6
Set 4 : 200.0x4 > PR din from my previous lifting stat on deadlift!
Leg Press
Set 1 : 230.0x10
Set 2 : 250.0x10
Set 3 : 250.0x10
Seated Calf Raise
Set 1 : 70.0x25
Set 2 : 100.0x25
Set 3 : 100.0x25
Leg Extensions
Set 1 : 70.0x15
Set 2 : 80.0x15
Set 3 : 90.0x10
Lying Leg Curls
Set 1 : 35.0x15
Set 2 : 45.0x15
Set 3 : 45.0x15
Post Work Out
1 scoop prostar
5G crea
Done!
Very satisfied with my work out today, I was able to beat my PR on squat and deadlift ( even though nag cacramp yung left calves ko, ganito talaga pag nag iinom ako, kinabukasan, pinupulikat calves ko,pero weird since 2 days yung tinagal niya), My initial goal was to at least lift 200 lbs on the big 3 ( squat, deadlift, bench press). Para akong bata na kinikilig kilig pa kanina habang natutuwa since na hit ko na yung sa deadlift and malapit na sa squat. Just need to focus on Bench Press since napag iiwanan.
Afternoon :
construction at the other side of the house + heat = 2 - 3 hours of sleep, I already took sleepasil para lang makatulog but to no avail. Woke up with sore thigh and abductor( groogy due to sleepasil as well). Good luck sa recovery ko. Having a second thought if I'll train later. I'm planning to buy an air condition pero patapos na summer,