Workout today:
Flat BP - Set 1( 90x10) , Set 2 (100x8), Set 3&4 (110x8) Burnout Set (70x10)
Incline DB Press - Set 1(60x10), Set 2(70x8), Set 3(70x8)
DB Flyes - 2 sets (20x8)
Bar Dips - 3 sets (4-6 reps) *Exhausted na ang triceps ko dito kaya di na ko maka 8 reps*
DB Shoulder Press - 3 Sets (20x10 reps)
DB Lat Raises - 3 sets (20lbs x 10)
Bench Dips - 3 sets x 10-12 reps
Tricep Pushdown - Set 1(30x10), Set 2(20x10), Set 3(20x6)
Crunches - 3 sets x 15
Leg Raise - 3 sets x 15
35lbs each ang DB sa incline db press . 110 lbs lang kaya ko kanina sa flat bench press kasi sumasakit wrist ko. Nakakalimutan ko na kasi mag wrist curls.
Yung rice 10g protein, chicken breast 22g protein, pm7 23g, banana 2.58, hot choco 3.50g(not sure)
Ganyan ko yan mga bro kinompute. Pasabi nalang kung may mali ako )Nakabili ako ng kitchen scale kanina. P113 lang Magiging accurate na ang pagcompute hehehe
no offense brod, ok yang dedication mo sa BB pero mas mahalaga edukasyon hihiih para pag graduate mo at may work na mas masususporthahan mo lalo yang BB career mo yun naman eh payo ko lang hihihi (broscience kumbaga)
@Emman Opo sir. Di naman kasi palagi nagchecheck ng attendance eh. Hahaha. Gusto ko lang naman grumadweyt at makahanap ng magandang trabaho para makabili ako ng foods and supplements hahaha
@Core Di ko naman kasi trip ang mga tao sa course ko. hahah.
@Yatez Di ko sinabay bro dito Tinamad na ako mag type
Lunch: 12pm *Di ko masyado gusto ang ulam kaya di ako ginanahan kumain*
40g milkfish 59.2 calories 8.212g protein 2.693 fat
1 cup rice 206 calories 4.2g protein 45g carbs 0.4 fat
TOTAL: 265.2 calories 12.412g protein 45g carbs 3.093
Meal 3: 2:50pm
6 pcs Neu Bake White Bread 375 calories 15g protein 72g carbs 3g fat
2 tbsp Peanut Butter 188 calories 8g protein 6g carbs 19g fat
1 tbsp sandwich spread 38 calories 0g protein 3g carbs 3g fat
Comments
Kung yun ang goal mo, you better start eating and training as hard as they do.
Or more since natty ka.
Hindi lang 2 eggs.
No offense meant.
Workout today:
Flat BP - Set 1( 90x10) , Set 2 (100x8), Set 3&4 (110x8) Burnout Set (70x10)
Incline DB Press - Set 1(60x10), Set 2(70x8), Set 3(70x8)
DB Flyes - 2 sets (20x8)
Bar Dips - 3 sets (4-6 reps) *Exhausted na ang triceps ko dito kaya di na ko maka 8 reps*
DB Shoulder Press - 3 Sets (20x10 reps)
DB Lat Raises - 3 sets (20lbs x 10)
Bench Dips - 3 sets x 10-12 reps
Tricep Pushdown - Set 1(30x10), Set 2(20x10), Set 3(20x6)
Crunches - 3 sets x 15
Leg Raise - 3 sets x 15
Auditor amp
anong app yan bro?
Leg Day Workout:
Squat - 2 warmup sets (70lbs and 90lbs) for 12 reps : Set 1: 100lbs x 12, Set 2: 130lbs x 8, Set 3: 170 x 7 reps only kasi bibigay na thigh ko kanina.
Leg Press - Set 1: 100lbs x 12, Set 2: 170lbs x 10, Set 3: 200lbs x 10
Leg Extension - Set 1 : 64lbs x 10, Set 2: 84lbs x 10
Hamstring Curl - Set 1: 44lbs x 10, Set 2: 54lbs x 7, Set 3: 44lbs x 10
Calf Raises - Set 1: 250lbs x 10, Set 2: 250lbs x 6
Habang ginagawa ko tong calf raises, may parang tumutunog sa left ankle kaya di ko na tinuloy.
Wrist Curls - 4 sets 30lbs[/code]
Back and Biceps
One Arm Dumbbell Rows: Set 1: 35 x 12, Set 2: 40 x 8
Lat Pulldown: <Overhand Wide Grip> Set 1: 70 x 12, Set 2&3: 90 x 8
<Underhand Close Grip> Set 1: 90 x 7, Set 2: 80 x 10, Set 3: 70 x 7, Set 4: 70 x 10
BB Bent Over Rows: Set 1: 90 x 12, Set 2: 110 x 10, Set 3: 130 x 8, Burnout Set: 70 x 12
DB Curls: Set 1-3: 20lbs DB each arm: 10 reps, Set 4: Train to failure
Incline DB Curls: Set 1: 15lbs db x 12, Set 2&3: 20lbs x train to failure, Burnout Set: 10lbs x 12
Crunches and Leg Raises: 3 Sets x 15
Post Workout Meal:
At the gym: Pm7 and 2 bananas
Pagdating sa bahay: Nagprito ako ng Chicken Breast Fillet tapos sinabayan ko maraming kanin.
After ng isa't kalahting oras, kumain nanaman ako ng chicken and rice kasi dinner na
2pcs Banana
100gFried Chicken Breast Fillet
1 serving Promatrix 7 with 100ml Jolibee Hot Choco
2.5 cups of rice
1145 Calories
61.08g Protein
174.45g Carbs
7.39g Fat
100g fried chicken breast lean meat = 20g+ protein
PM7 23g ( somewhere )
Ganyan ko yan mga bro kinompute. Pasabi nalang kung may mali ako
1 Banana 105 calories 1.3g protein 27g carbs
100g Fried Chicken Breast Fillet 120 calories 22g protein
2 cups Tinapa Rice 412 calories 8.4g protein 90g carbs
2 tbsp Promatrix 7 with 1 tbsp Skim Milk 104.67 calories 17.13g protein 5.93 carbs
Total:
741.67 calories
48.83g protein
122.93g carbs
no offense brod, ok yang dedication mo sa BB pero mas mahalaga edukasyon hihiih para pag graduate mo at may work na mas masususporthahan mo lalo yang BB career mo
LOL. Bodybuilding before academics!
@Core Di ko naman kasi trip ang mga tao sa course ko. hahah.
@Yatez Di ko sinabay bro dito
Acquire aesthetics, disregard college degree! hehehehe
40g milkfish 59.2 calories 8.212g protein 2.693 fat
1 cup rice 206 calories 4.2g protein 45g carbs 0.4 fat
TOTAL: 265.2 calories 12.412g protein 45g carbs 3.093
Meal 3: 2:50pm
6 pcs Neu Bake White Bread 375 calories 15g protein 72g carbs 3g fat
2 tbsp Peanut Butter 188 calories 8g protein 6g carbs 19g fat
1 tbsp sandwich spread 38 calories 0g protein 3g carbs 3g fat
TOTAL: 601 calories 23g protein 81g carbs 25g fat
3x Indo Mie Instant Noodles
2 slices Neu Bake White Bread
TOTAL: 1265 calories. 26g protein 171g carbs 51g fats
Meal 5:
60g Milkfish
1 cup rice
TOTAL: 292 calories 16.5g protein 44.08g carbs 4.46g fats