Brah, wag mo munang isipin yung waist line, may panahon para jan, bulk lang ng bulk. Pag nakuha mo na desired weight / built, dun ka na mag cut, mawawala din yang "love handles" mo.
Pero kung gusto mong at least mabawasan, try mo lower intake ng sodium (processesed foods).
^dapat ata calorie deficit ang solution doon sa love handles. Water weight lang ang malelessen pag less sodium pero ok ung no to process food para healthy!
[align=center]Phase 1, Week 4, Microcycle 4, Day 23
Chest, Triceps, and Calves
:bench:[/align]
Bench Press
120 x 5 *New PR* [size=x-small](ilang buwan rin ako napako sa 120lbs x 3 reps. Sana yung weight naman ang sunod na dumagdag.)[/size]
120 x 5
120 x 4
120 x 2 ds 70 x 10
Incline Bench Press
90 x 5
90 x 3
90 x 4 ds 50 x 12
Incline Flyes
35's x 5 *New PR*
35's x 5
35's x 5 drop set 20's x 11
Pec Deck Flyes (ito nalang pinalit ko sa decline db press)
40 x 12
70 x 4
50 x 10
Tricep Pushdown
40 x 5
40 x 3
40 x 3 ds 30 x 8
Skullcrushers (Di ako naka increase ng weight zz:banghead::banghead:)
30 x 10
40 x 5
40 x 5 drop set 30 x 8
DB Overhead Extension
40's x 5
40's x 5
40's x 5 drop set 20's x 8
Standing Calf Raises
300 x 9
310 x 9
350 x 9 ds 230 x 8
Seated Calf Raises
100 x 7
100 x 9 *New PR*
100 x 9 ds 70 x 12
[align=center]Phase 1, Week 4, Microcycle 4, Day 24
Back, Biceps, and Abs
:bodybuilder:[/align]
One Arm Bent Over DB Row
85's x 5 *New PR* :yahoo:[size=x-small] (PR sana kaso ito na ang pinakamabigat na db sa gym namin. Kaya gagawin ko nalang na barbell bent over row sa mga susunod na weeks/phases ng program)[/size]
85's x 5
85's x 5
85's x 5 ds 35's x 12
Lat Pulldown
130 x 5
150 x 5 *New PR* :yahoo:
150 x 5 ds 100 x 12
Standing Pulldown
95 x 5 *New PR* :yahoo:
95 x 5
95 x 5 ds 50 x 20
Straight Arm Pulldown
45 x 5
50 x 5
55 x 3 ds 40 x 3 *New PR* :yahoo:
Barbell Curl
70 x 5
70 x 5
75 x 3 [size=x-small]](kaya ko pa sana dagdagan ang reps kaso may lalakeng pumunta sa harapan ko at may kinukuhang weights at mga 5 seconds sya nasa harapan ko. Di ko matuloy ang barbell curl ko. Bastos ang gago. Pinaringgan ko pagkatapos ng set. Patingin tingin lang sa salamin. Akala nya di ko sya nakikita. zzz :duh:[/size]
Incline DB Curl
30's x 5 *New PR* :yahoo:
30's x 5
30's x 3 ds 20's x 6
One Arm DB Preacher Curl
20's x 8 *New PR* :yahoo:
20's x 8
20's x 6
[align=center]Phase 1, Week 4, Microcycle 4, Day 24
Back, Biceps, and Abs[/align]
...
Barbell Curl
70 x 5
70 x 5
75 x 3 [size=x-small](kaya ko pa sana dagdagan ang reps kaso may lalakeng pumunta sa harapan ko at may kinukuhang weights at mga 5 seconds sya nasa harapan ko. Di ko matuloy ang barbell curl ko. Bastos ang gago. Pinaringgan ko pagkatapos ng set. Patingin tingin lang sa salamin. Akala nya di ko sya nakikita. zzz :duh:[/size]
Done.
Muscle memory nalang sa mga ganyang situation brah.
[align=center]Phase 1, Week 4, Microcycle 4, Day 26
Chest, Shoulders, and Traps
:clean:[/align]
DB OH Press
40's x 5
40's x 3
40's x 1 ds 20's x 6
Incline Bench Press
80 x 10
80 x 8
80 x 8
Incline Flyes
30's x 10
30's x 10
30's x 10
DB Side Raises
20's x 5
20's x 5
30's x 5 ds 15's x 6
DB Front Raises
35's x 5
35's x 3
35's x 3 ds 10's x 10
Di na ako nakapag ensayo ng calves kasi sobrang init kahapon. Nawalan na ako ng gana dahil sa sobrang pawis ko na. Wala pang kuryente sa gym, sobraaang init :twitcy::twitcy::twitcy::twitcy::twitcy::twitcy::twitcy:
[align=center]Phase 2, Week 6, Microcycle 2, Day 36
Chest and Triceps
:bench:
[/align]
Bench Press
100 x 11
100 x 10
100 x 9 rp 3
Incline DB Press
40's x 11
40's x 10
40's x 8 rp 0 :banghead:
Incline DB Flyes
30's x 11 x 3 rp 1
Pec Deck Flyes
20 x 11
30 x 11
30 x 11
Tricep Pushdown
40 x 11 (Cheat)
25 x 11
25 x 11 rp 2
*Napapansin ko na hindi nagpprogress ang binubuhat ko dito sa tricep pushdown. Ano sa tingin nyo ang remedyo?*
Skullcrushers
30 x 11
30 x 9
30 x 8
Tagal ko na nastuck sa ganitong bigat sa skullcrushers :banghead::banghead::banghead:
OH DB Extensions
30's x 11 x 3 rp 3
Di na ako nakapagtrain ng calves kasi tinatamad na ako at parang inaantok. Bago ako nagbuhat kanina, dalawang oras ako naghintay para mabigyan ng student permit sa lto Sobrang init pa dun hayyyy
Comments
Pwede!
:bodybuilder:
edit::
mirin the lats!
@jmpilongo
@Ohsnap
@Emman1986
@Chico Enzo
Salamat mga brah!
Ang problema ko parin ngayon ay kung pano mag bawas ng waistline hehehe.
Pero kung gusto mong at least mabawasan, try mo lower intake ng sodium (processesed foods).
parang lageng cutting.. haha!
how's your nutrition ba brah?
kain Lang ako ng kain. Lagi may itlog. PM7 supp ko ngayon
[align=center]Phase 1, Week 4, Microcycle 4, Day 23
Chest, Triceps, and Calves
:bench:[/align]
Bench Press
120 x 5 *New PR* [size=x-small](ilang buwan rin ako napako sa 120lbs x 3 reps. Sana yung weight naman ang sunod na dumagdag.)[/size]
120 x 5
120 x 4
120 x 2 ds 70 x 10
Incline Bench Press
90 x 5
90 x 3
90 x 4 ds 50 x 12
Incline Flyes
35's x 5 *New PR*
35's x 5
35's x 5 drop set 20's x 11
Pec Deck Flyes (ito nalang pinalit ko sa decline db press)
40 x 12
70 x 4
50 x 10
Tricep Pushdown
40 x 5
40 x 3
40 x 3 ds 30 x 8
Skullcrushers (Di ako naka increase ng weight zz:banghead::banghead:)
30 x 10
40 x 5
40 x 5 drop set 30 x 8
DB Overhead Extension
40's x 5
40's x 5
40's x 5 drop set 20's x 8
Standing Calf Raises
300 x 9
310 x 9
350 x 9 ds 230 x 8
Seated Calf Raises
100 x 7
100 x 9 *New PR*
100 x 9 ds 70 x 12
Done.
Back, Biceps, and Abs
:bodybuilder:[/align]
One Arm Bent Over DB Row
85's x 5 *New PR* :yahoo:[size=x-small] (PR sana kaso ito na ang pinakamabigat na db sa gym namin. Kaya gagawin ko nalang na barbell bent over row sa mga susunod na weeks/phases ng program)[/size]
85's x 5
85's x 5
85's x 5 ds 35's x 12
Lat Pulldown
130 x 5
150 x 5 *New PR* :yahoo:
150 x 5 ds 100 x 12
Standing Pulldown
95 x 5 *New PR* :yahoo:
95 x 5
95 x 5 ds 50 x 20
Straight Arm Pulldown
45 x 5
50 x 5
55 x 3 ds 40 x 3 *New PR* :yahoo:
Barbell Curl
70 x 5
70 x 5
75 x 3 [size=x-small]](kaya ko pa sana dagdagan ang reps kaso may lalakeng pumunta sa harapan ko at may kinukuhang weights at mga 5 seconds sya nasa harapan ko. Di ko matuloy ang barbell curl ko. Bastos ang gago. Pinaringgan ko pagkatapos ng set. Patingin tingin lang sa salamin. Akala nya di ko sya nakikita. zzz :duh:[/size]
Incline DB Curl
30's x 5 *New PR* :yahoo:
30's x 5
30's x 3 ds 20's x 6
One Arm DB Preacher Curl
20's x 8 *New PR* :yahoo:
20's x 8
20's x 6
Smith Machine Hip Thrust
30 x 10
60 x 10
80 x 10
Smith Machine Crunches
60 x 9
60 x 9
60 x 9
Oblique Crunches
BW x 12-10 x 3 sets
Done.
Muscle memory nalang sa mga ganyang situation brah.
@Core Sige sir. Nawala lang kasi yung concentration ko at nainis na rin ako kaya di ko na maicurl yung barbell
mag Shortcut to Seid ka na. Para dalawa na tayo hahaha
Legs and Abs
:squat:[/align]
Squat
130 x 5 *New PR*
130 x 5
130 x 5
130 x 5 ds 100 x 3
Vertical Leg Press
270 x 5 *New PR*
270 x 4
270 x 3 ds 200 x 7
Leg Extension
110 x 5
110 x 5
110 x 5 ds 60 x 9
Leg Curl
100 x 1 (Pinulikat ako at di na bumalik yung lakas ko sa mga sumunod na set)
100 x 3 *New PR*
75 x 4
75 x 3 ds 50 x 6
Smith Machine Hip Thrust
70 x 9
90 x 9
90 x 8
Smith Machine Crunches
70 x 9
70 x 9
70 x 9
Done.
Chest, Shoulders, and Traps
:clean:[/align]
DB OH Press
40's x 5
40's x 3
40's x 1 ds 20's x 6
Incline Bench Press
80 x 10
80 x 8
80 x 8
Incline Flyes
30's x 10
30's x 10
30's x 10
DB Side Raises
20's x 5
20's x 5
30's x 5 ds 15's x 6
DB Front Raises
35's x 5
35's x 3
35's x 3 ds 10's x 10
Di na ako nakapag ensayo ng calves kasi sobrang init kahapon. Nawalan na ako ng gana dahil sa sobrang pawis ko na. Wala pang kuryente sa gym, sobraaang init :twitcy::twitcy::twitcy::twitcy::twitcy::twitcy::twitcy:
Done.
[align=center]
Phase 2, Week 5, Microcycle 1, Day 29 (6/2/14)
Chest, Triceps and Calves
:bench:[/align]
Bench Press
90 x 15
90 x 12
90 x 12
70 x 12 rp 6
Incline DB Press
35's x 12 x 3 rp 2
Incline DB Flyes
20's x 15
20's x 15
20's x 12 rp 6
DB Crossovers (Sinubukan ko lang tong exercise kaso parang nas napapagod ang delts ko)
5's x 12 x 3
Tricep Pressdown
35 x 12
30 x 12
30x 12 rp 6
Skullcrushers
30 x 15
30 x 13
30 x 12 rp 3
DB OH Extension
20's x 12 x 3 rp 6
Standing Calf Raises
160 x 15
160 x 12
160 x 12
Seated Calf Raises
??
??
??
Done.
[align=center]Phase 2, Week 1, Microcycle 1, Day 30 (6/3/14)
Back, Biceps, and Abs
:bodybuilder:[/align]
One Arm Bent Over DB Row
50's x 12 x 3 rp 3
Behind the Neck Pulldown
80 x 12 x 3 rp 4
Seated Pulley Row
70 x 15
90 x 12
90 x 12 rp 6
Reverse Grip Pulldown
85 x 12
85 x 8 :banghead:
70 x 15 rp 6
Barbell Curl
50 x 12 x 3
50 x 8 rp 1
EZ Bar Preacher Curl
30 x 8
30 x 6
20 x 12
20 x 12 rp 9
Hammer Curl ( 1st and 2nd set: Strict and Slow)
10's x 8
10's x 10
10's x 12 rp 4
Hip Thrust
Bw x ?? x 3 sets
Crunches
Bw x ?? x 3 sets
Oblique Crunches
BW x ?? x 3 sets
Done.
Legs and Abs
:squat:
[/align]
Squat
100 x 12 x 4 rp 2
Front Squat (1st time ko to ginawa kaya masakit wrist ko pagkatapos )
40 x 12 x 3 rp 6
Leg Extension
85 x 12 x 3 rp 1
Leg Curl
55 x 12 x 3 rp 2
Bench Knee Tucks
bw x ?? x 3
Crunches
bw x 20 x 3
Oblique Crunches
bw x 20 x 3
Extra exercises.
Pull Ups (with straps)
bw x 3 (new PB)
bw x 2
bw x 2
[align=center]Phase 2, Week 5, Microcycle 1, Day 33 (6/6/14)
Chest and Shoulders
:clean:[/align]
DB Shoulder Press
30's x 12 x 3 rp 3
Bench Press
90 x 6
90 x 5
90 x 4
Incline DB Flyes
30's x 10 x 3
Smith Machine Upright Rows
20 x 12
SM x 12 x 2 rp 8
DB Side Raises
10's x 12
20's x 12 x 2 rp 6
Bent Over SIde Raises
20's x 12 x 3 rp 1
DB Shrugs
50'x 12 rp 3
Extra Exercises,
Pull ups (w straps)
BW x 3
Bw x 2
Bw x 1
Inverted Rows
Bw x 10 x 3
Done.
Chest and Triceps
:bench:
[/align]
Bench Press
100 x 11
100 x 10
100 x 9 rp 3
Incline DB Press
40's x 11
40's x 10
40's x 8 rp 0 :banghead:
Incline DB Flyes
30's x 11 x 3 rp 1
Pec Deck Flyes
20 x 11
30 x 11
30 x 11
Tricep Pushdown
40 x 11 (Cheat)
25 x 11
25 x 11 rp 2
*Napapansin ko na hindi nagpprogress ang binubuhat ko dito sa tricep pushdown. Ano sa tingin nyo ang remedyo?*
Skullcrushers
30 x 11
30 x 9
30 x 8
Tagal ko na nastuck sa ganitong bigat sa skullcrushers :banghead::banghead::banghead:
OH DB Extensions
30's x 11 x 3 rp 3
Di na ako nakapagtrain ng calves kasi tinatamad na ako at parang inaantok. Bago ako nagbuhat kanina, dalawang oras ako naghintay para mabigyan ng student permit sa lto Sobrang init pa dun hayyyy
Done.
Back and Biceps
:bodybuilder:
[/align]
One Arm Bent Over DB Row
65's x 11
65's x 11
65's x 11
65's x 9 rp 3
Behind the Neck Pulldown
90 x 11 *New PR*
90 x 11
90's x 9 rp 3
Seated Pulley Row
100 x 11 *New PR*
100 x 11
100 x 11 rp 6
Reverse Grip Lat Pulldown
90 x 11
90 x 11
90 x 9 rp 3
Barbell Curl
60 x 11
60 x 2 :banghead:
60 x 6
40 x 11 rp 6
EZ Bar Preacher Curl (Bar weight included)
40 x 8
30 x 11
30 x 11 rp 6
Seated Hammer Curls
10's x 11
10's x 11
10's x 11 rp 3
Done.