^ nangyare na sakin yan bro...ang masama pa dun ako lang magisa sa gym at lumabas pa yung bantay...buti nalng talaga na-slide ko kagad sa batok tapos natulak ko bahagya yung sa sarili ko palayo, kaya bago pa bumagsak sa sahig nakaalis nako... ingat nalng bro sa susunod
^salamat bro, bale parang ung balanse ko ung napalean forward pero stable pa naman ung bar at plates kase hawak ko, un lang kase last set ko na and siguro dahil nagmamadali eh kaya nangyari un sa una kong rep, nireset ko ung form ko sa 2nd and 3rd set, ayun ok naman
^ buti na lang nga hehe, buti na lang at nakakapanuod ng mga youtube on how to squat, ung iba takot magsquat, deadlift dahil delikado. delikado naman talaga if di mo alam proper form hehe
Inclined BB Benchpress
Warm Up
Set 1: Bar x 20
Set 2: 50lbs x 5
Set 3: 70lbs x 3
Set 4: 90lbs x 3
Set 5: 100lbs x 1
Working Set
Set 1: 110lbs x 7
Set 2 to 4: 100lbs x 8
DB Flat BenchPress
Set 1: 50lbs x 10
Set 2 to 4: 60lbs x 10
DB Shoulder Press
3 Set of 30lbs x 10
1 Set of 30lbs x 8
DB Side Lateral
4 Set of 20lbs x 12 - 3 Set lang dapat eh, nawala sa bilang, napakwento kase
Dips
Set 1: 12 reps
Set 2: 10 reps
Set 3: 9 reps - lols nanghina na ko
Cable Pushdown
Set 1: 100lbs x 12
Set 2 and 3: 110lbs x 10
Hanging Leg Raise
2 Set of 8 reps
1 Set of 7 reps (failure)
Done....uwi na kagad dahil magpapalit pa ko ng speedometer cable sa motor, di ako sanay na di ko nakikita ung speed ko pag bumabyahe eh
Deadlift
Warm Up
Set 1: 90lbs x 10
Set 2: 150lbs x 5
Set 3: 180lbs x 3
Working Set
4 Set of 200lbs x 6 - itry ko sana maka 8 reps kaso bumibitaw na ko sa bar...ang hirap naman mag pause sa starting postion kase nawawala sa alignment ung plates....wala kseng locks sa dulo
Pendlay Row
4 Set of 120lbs x 10
Pull U ps
4 Set of 8 reps
DB Row
3 Set of 70lbs x 8
Supinated Bicep Curls
3 Set of 30lbs x 10
Face Pull
1 Set of 70lbs x 12
2 Set of 80lbs x 10
DB Shrugs
4 Set of 80lbs x 12
Done....
PS: ngayong lang sumakit katawan ko especially traps and back,..panay stretching ako dito sa office, wew, namiss ko pakiramdam na to hehe
BB Bench Press
Warm Up
Set 1: Bar x 20
Set 2: 50lbs x 5
Set 3: 70lbs x 5
Set 4: 100lbs x 3
Set 5: 120lbs x 1
Working Set
4 Set of 140lbs x 3 - mejo sumakit ung right arm ko kaya need to go higher reps dito sana kaso until 3 lang muna ako...
DB Incline Bench
3 Set of 60lbs x 6
Overhead Press
Set 1: 50lbs x 5
Set 2: 80lbs x 5
Set 3 and 4: 90lbs x 6
DB Side Lateral
Set 1: 20lbs x 10
Set 2 to 4: 30lbs x 10
Weighted Dips
Set 1: 25lbs x 10
Set 2 and 3: 30lbs x 8
Cable Pushdown
Set 1: 120lbs x 10
Set 2 and 3: 130lbs x 8
Hanging Leg Raise
3 Set of 8 reps no rest pause - wew nakaya ko din ng walang rest pause hihi...
Deadlift
Warm up
Set 1: 100lbs x 5
Set 2: 170lbs x 3
Set 3: 200lbs x 6 - nakalimuitan ko strength training pala ako...
Working Set
Set 1: 220lbs x 3
Set 2 to 3: 230lbs x 3
Pendlay Row
Set 1: 100lbs x 5
Set 2: 130lbs x 5
Set 3: 150lbs x 5
Set 4:and 5: 170lbs x 5
Pull Ups
Set 1: 10 reps - wow nakasampo ako ah
SEt 2: 10 reps - pause rest
Set 3: 9 reps
Set 4: 7 reps
Deadlift
Warm up
Set 1: 100lbs x 5
Set 2: 170lbs x 5
Working Set:
4 Set of 200lbs x 8
Pendlay Row
3 Set of 120lbs x 10
Pull Ups
Set 1: 10 reps - hirap na kagad
Set 2: 10 reps - with pause reps na...
Set 3: 8 reps
Set 4: 7 reps - wew....ewan ko anong meron ngayon, di ko mahatak katawan ko...
DB Row
3 Set of 60lbs x 12
Barbell Curls
Set 1: 30lbs x 12
Set 2 and 3: 40lbs x 10
Upright Row
3 Set of 40lbs x 12
DB Shrugs
Set 1: 80lbs x 12 - 11 and 12 forms sucks hehe
Set 2 and 3: 70lbs x 12 - good form na hehe
Done...
sumakit lower back ko, nanibago sa higher rep range ng deadlift..
Squat
Warm Up
Set 1: Bar x 10
Set 2: 100lbs x 5
Set 3: 130lbs x 5
Set 4: 150lbs x 3
Working Set
5 Set of 160lbs x 8 - dapat 4 set lang, nawala ako sa bilang
Leg Press
3 Set of 370lbs x 20 - after ng 1st set nahilo na talaga ako at parang di ko na kayang ipagpatuloy, napagod ata ako sa squat
Calf Press
3 Set of 370lbs x 20
Standing Calf Raise
3 Set of 20 reps
Lying Hamstring Curls
3 Set of 65lbs x 12
Leg Extension
3 Set of 115lbs x 15
Plate Side Bends - wasted na ko pero need ko pa din magawa eto...parang nahilo ako sa pagod, di ko lam if dun nagtrigger un sa squat ko...
3 Set of 50lbs x 20
BB Bench Press
Warm Up
Set 1: Bar x 20
Set 2: 30lbs x 10
Set 3: 70lbs x 5
Working Set
Set 1: 100lbs x 12
Set 2 and 3: 110lbs x 10
Incline DB Press
3 Set of 50lbs x 10
Inclined DB Flyes
Set 1: 20lbs x 12
Set 2 and 3: 25lbs x 10
DB Shoulder Press
3 Set of 30lbs x 15 - may gumagamit ng 40's na dumbell, try ko sana if maka 10-12 rep range ako kaso un nga may gumagamit, next na lang ako mag 40's
DB Side Lateral Raise
3 Set of 25lbs x 10
Weighted Dips
Set 1: 12 reps bodyweight
Set 2: 30lbs x 8
Set 3: 15lbs x 8 - nagmadali siguro ako kaya di ko nakuha ung rep range ko. un din kase dahilan bakit ako nagbaba ng weight from 30 to 15
Cable Pushdown
3 Set of 100lbs x 12
Lying Leg Raise
2 Set of 30 reps
1 Set of 20 reps then pause for 10 seconds then another 10reps to finish
@SmallWIJI
nung last ko timabang (nasira kase ung timbangan sa gym) asa 76kgs / 167.2lbs ako nung last month. started lifting when i was 80kgs / 176lbs.
Sa cuts, not sure pero try ko pa adjust ng konti ung bulk ko.siguro mga 1 .5 years....mauna ka na magcuts para may reference ako hahaha
Atleast na trim na ung body mo iba talga kapag nagbubuhat gumaganda form ng katawan kesa sa diet lang walng buhat magiging skinny lang walang muscle hehe!
+1.5 years pa or pag 1.5years na sa lifting? Kung +1.5 pa naku super solid na un pag nag cuts haha! Sa totoo lang masarap pakiramdam kapag bulk kain lang kain kung anong gusto hehe! Kaya sinasamahan ko ng konting cardio para mabawasan ng konti mid section ko hehe! Siguro sa January mini cuts lang. tapos kapag hindi kuntento bulk ulet LOL hehe!
Atleast na trim na ung body mo iba talga kapag nagbubuhat gumaganda form ng katawan kesa sa diet lang walng buhat magiging skinny lang walang muscle hehe!
+1.5 years pa or pag 1.5years na sa lifting? Kung +1.5 pa naku super solid na un pag nag cuts haha! Sa totoo lang masarap pakiramdam kapag bulk kain lang kain kung anong gusto hehe! Kaya sinasamahan ko ng konting cardio para mabawasan ng konti mid section ko hehe! Siguro sa January mini cuts lang. tapos kapag hindi kuntento bulk ulet LOL hehe!
haha yan din sinabi ng iba sakin, pag diet lang sa pagkain at puro takbo lang at walang buhat nagmumukang may sakit daw...
1.5years of lifting siguro, pero depende pa din hehe...ako kase walang cardio eh kaya mejo malaki pa din tummy natin hehe pero nadedefine na sya....
ayos un 1.5yrs sabay cuts. Wala ka ngang cardio tapos ang bigat naman ng binubuhat mo parang ganun nadin un para saken hehe! Goodluck sa goal naten. Sa mini cuts ko sa January Mag whey na ako at crea na ako hehe!
ayos un 1.5yrs sabay cuts. Wala ka ngang cardio tapos ang bigat naman ng binubuhat mo parang ganun nadin un para saken hehe! Goodluck sa goal naten. Sa mini cuts ko sa January Mag whey na ako at crea na ako hehe!
mukang may ilalakas ka pa pag nagcreatine ka na at whey
gudlak sa mga goals natin.wag lang mapapatigil eh dere derecho ang gains natin
Deadlift
Warm Up
Set 1: 100lbs x 5
Set 2: 140lbs x 5
Set 3: 170lbs x 3
Set 4: 200lbs x 1
Working Set
Set 1: 200lbs x 8
Set 2: 210lbs x 6
Set 3: 200lbs x 8
Bro, ung Whey na try ko na ung tingi lang 5 times na suguro sa GYM parang normal lang para saken nothing special. pero since sabi mo mukhang nakakalakas un saka crea bibili na ako nun hehe! ano pla supp mo? saken multivits lang eh(enervon) at nginunguya ko muna bago lunok matamis eh ahaha!.
Question Brah, ung face pull na workout ano hit nito? para ba sa rear delts ito?
Bro, ung Whey na try ko na ung tingi lang 5 times na suguro sa GYM parang normal lang para saken nothing special. pero since sabi mo mukhang nakakalakas un saka crea bibili na ako nun hehe! ano pla supp mo? saken multivits lang eh(enervon) at nginunguya ko muna bago lunok matamis eh ahaha!.
Question Brah, ung face pull na workout ano hit nito? para ba sa rear delts ito?
ako kase di ko nakukuha ung tamang protein sa whole foods eh kaya need ng whey protein..ung creatine maganda supplements yan.may certain increase sa lifts at extra reps yan..ngayon 2 lang suplements ko, Promatrix 7 at dymatize monohydrate creatine. ang nawala sakin ung multivitamins, hehe di na pasok sa budget.pero try ko ulit bumili, mukang kelangan ko since kinakapos ako sa tulog, 5 to 6 hours lang tulog ko eh..
matamis pala ung enervon?hehe ako kase derecho lunok lang pag nagtake ako nun eh
ung face pull pang rear dealts un.pang last exercise ko sya sa pull day.
Kahapon after office pumunta ako sa CnC para bumili ng whey. nabili ko Dymatize Elite Whey choco 2lbs lang. 1300 sya. after nun umulan ng malakas. 1hour ako nagpatila ng ulan pero wala pa din. no choice kundi umalis na. ayun inabot ng traffic. 3hours bago nakarating ng cubao..amf.grabe.di gumagalaw sskyan sa edsa.c5 naman gapang din, ok na din at least gumagalaw...nakamotor pa yan..wew!
Yesterday: leg day - Hypertrophy
Preworkout: 2 sachet extra joss and 1 slice tasty with tuna spread
5:50PM to 7:30PM
Squat
Warm UP
Set 1: 50lbs x 10
Set 2: 90lbs x 5
Set 3: 120lbs x 3
Set 4: 140lbs x 3
Working Set
4 Set of 160lbs x 8 - i tried na until 10 reps pero failure na talaga ako sa pang 8 reps. pero ung bar speed ng pag squat ko nagimprove.
Leg Press
3 Set of 385lbs x 20
Calf Press - superset to calf raise
3 Set of 385lbs x 15
Standing Calf Raise
3 Set of 15 reps bodyweight
Lying Hamstring Curls
3 Set of 70lbs x 8
Leg Extension
3 Set of 115lbs x 12
Romanian Deadlift
Set 1: 50lbs x 10
Set 2: 70lbs x 10
Set 3: 90lbs x 10
Plate Side Bends (Abs)
3 Set of 50lbs x 20 each side
Comments
6:00PM to 7:30PM
Inclined BB Benchpress
Warm Up
Set 1: Bar x 20
Set 2: 50lbs x 5
Set 3: 70lbs x 3
Set 4: 90lbs x 3
Set 5: 100lbs x 1
Working Set
Set 1: 110lbs x 7
Set 2 to 4: 100lbs x 8
DB Flat BenchPress
Set 1: 50lbs x 10
Set 2 to 4: 60lbs x 10
DB Shoulder Press
3 Set of 30lbs x 10
1 Set of 30lbs x 8
DB Side Lateral
4 Set of 20lbs x 12 - 3 Set lang dapat eh, nawala sa bilang, napakwento kase
Dips
Set 1: 12 reps
Set 2: 10 reps
Set 3: 9 reps - lols nanghina na ko
Cable Pushdown
Set 1: 100lbs x 12
Set 2 and 3: 110lbs x 10
Hanging Leg Raise
2 Set of 8 reps
1 Set of 7 reps (failure)
Done....uwi na kagad dahil magpapalit pa ko ng speedometer cable sa motor, di ako sanay na di ko nakikita ung speed ko pag bumabyahe eh
5:50PM to 7:40PM
Deadlift
Warm Up
Set 1: 90lbs x 10
Set 2: 150lbs x 5
Set 3: 180lbs x 3
Working Set
4 Set of 200lbs x 6 - itry ko sana maka 8 reps kaso bumibitaw na ko sa bar...ang hirap naman mag pause sa starting postion kase nawawala sa alignment ung plates....wala kseng locks sa dulo
Pendlay Row
4 Set of 120lbs x 10
Pull U ps
4 Set of 8 reps
DB Row
3 Set of 70lbs x 8
Supinated Bicep Curls
3 Set of 30lbs x 10
Face Pull
1 Set of 70lbs x 12
2 Set of 80lbs x 10
DB Shrugs
4 Set of 80lbs x 12
Done....
PS: ngayong lang sumakit katawan ko especially traps and back,..panay stretching ako dito sa office, wew, namiss ko pakiramdam na to hehe
9:15am to 11:00AM
BB Bench Press
Warm Up
Set 1: Bar x 20
Set 2: 50lbs x 5
Set 3: 70lbs x 5
Set 4: 100lbs x 3
Set 5: 120lbs x 1
Working Set
4 Set of 140lbs x 3 - mejo sumakit ung right arm ko kaya need to go higher reps dito sana kaso until 3 lang muna ako...
DB Incline Bench
3 Set of 60lbs x 6
Overhead Press
Set 1: 50lbs x 5
Set 2: 80lbs x 5
Set 3 and 4: 90lbs x 6
DB Side Lateral
Set 1: 20lbs x 10
Set 2 to 4: 30lbs x 10
Weighted Dips
Set 1: 25lbs x 10
Set 2 and 3: 30lbs x 8
Cable Pushdown
Set 1: 120lbs x 10
Set 2 and 3: 130lbs x 8
Hanging Leg Raise
3 Set of 8 reps no rest pause - wew nakaya ko din ng walang rest pause hihi...
Done....
Deadlift
Warm up
Set 1: 100lbs x 5
Set 2: 170lbs x 3
Set 3: 200lbs x 6 - nakalimuitan ko strength training pala ako...
Working Set
Set 1: 220lbs x 3
Set 2 to 3: 230lbs x 3
Pendlay Row
Set 1: 100lbs x 5
Set 2: 130lbs x 5
Set 3: 150lbs x 5
Set 4:and 5: 170lbs x 5
Pull Ups
Set 1: 10 reps - wow nakasampo ako ah
SEt 2: 10 reps - pause rest
Set 3: 9 reps
Set 4: 7 reps
DB Row
4 Set of 80lbs x 6
Supinated Bicep Cursl
3 Set of 30lbs x 10
DB Rear Lateral
3 Set of 20lbs x 12
DB Shrugs
4 Set of 80lbs x 10
Done...
5:30PM to 7:45PM
Squat
Warm UP
Set 1: Bar x 10
Set 2: 100lbs x 5
Set 3: 150lbs x 3
Set 4: 170lbs x 3
Set 5: 180lbs x 1
Working Set
4 Set of 190lbs x 3
Leg Press
3 Set of 450lbs x 10
Calf Press
3 Set of 450lbs x 10
Calf Raise
3 Set of 15 reps
Lying Hamstring Curls
Set 1: 70lbs x 8
Set 2 to 4: 80lbs x 5
Leg Extension
Set 1: 140lbs x 10
Set 2 to 4: 150lbs x 10
Plate Side Bend
3 Set of 50lbs x 20
Done...
Post workout meal: Zark's Jawbreaker Burger
Flat DB Bench
Warm Up
Set 1: 30lbs x 10
Set 2: 40lbs x 8
Set 3: 50lbs x 5
Working Set
4 Set of 60lbs x 12
Incline BB Bench
3 Set of 80lbs x 11 nagbaba lang ako ng weights para mahit ko ung rep range...
DB Shoulder Press
3 Set of 30lbs x 12
DB Side Lateral
3 Set of 20lbs x 12
Dips
Set 1: 12 reps
Set 2: 11 reps
Set 3: 10 reps
Cable Pushdown
3 Set of 110lbs x 12
Hanging Leg Raise
3 Set of 8 reps
==============================================================
Pull Day Hypertrophy
Deadlift
Warm up
Set 1: 100lbs x 5
Set 2: 170lbs x 5
Working Set:
4 Set of 200lbs x 8
Pendlay Row
3 Set of 120lbs x 10
Pull Ups
Set 1: 10 reps - hirap na kagad
Set 2: 10 reps - with pause reps na...
Set 3: 8 reps
Set 4: 7 reps - wew....ewan ko anong meron ngayon, di ko mahatak katawan ko...
DB Row
3 Set of 60lbs x 12
Barbell Curls
Set 1: 30lbs x 12
Set 2 and 3: 40lbs x 10
Upright Row
3 Set of 40lbs x 12
DB Shrugs
Set 1: 80lbs x 12 - 11 and 12 forms sucks hehe
Set 2 and 3: 70lbs x 12 - good form na hehe
Done...
sumakit lower back ko, nanibago sa higher rep range ng deadlift..
Squat
Warm Up
Set 1: Bar x 10
Set 2: 100lbs x 5
Set 3: 130lbs x 5
Set 4: 150lbs x 3
Working Set
5 Set of 160lbs x 8 - dapat 4 set lang, nawala ako sa bilang
Leg Press
3 Set of 370lbs x 20 - after ng 1st set nahilo na talaga ako at parang di ko na kayang ipagpatuloy, napagod ata ako sa squat
Calf Press
3 Set of 370lbs x 20
Standing Calf Raise
3 Set of 20 reps
Lying Hamstring Curls
3 Set of 65lbs x 12
Leg Extension
3 Set of 115lbs x 15
Plate Side Bends - wasted na ko pero need ko pa din magawa eto...parang nahilo ako sa pagod, di ko lam if dun nagtrigger un sa squat ko...
3 Set of 50lbs x 20
5:40PM to 7:30PM
BB Bench Press
Warm up
Set 1: Bar x 10
Set 2: 70lbs x 5
Set 3: 105lbs x 5
Set 4: 125lbs x 3
Working Set
3 Set of 145lbs x 5
DB Incline Bench
Set 1: 30lbs x 10
Set 2: 40lbs x 8
Working Set
1 Set of 70lbs x 2
2 Set of 60lbs x 6
Overhead Press
3 Set of 90lbs x 5
Side Lateral
3 Set of 30lbs x 10
Weighted Dips
Set 1: 10reps bodyweight
Set 2 and 3: 30lbs x 8
Set 4: 40lbs x 6
Close Grip Bench
3 Set of 100lbs x 10
Hanging Leg Raise
3 Set of 10reps
Done...
5:40PM to 7:05PM
Deadlift:
Warm up
Set 1: 100lbs x 5
Set 2: 170lbs x 5
Set 3: 200lbs x 3
Set 4: 220lbs x 1
Working Set
4 Set of 230lbs x 3
Pendlay Row
4 Set of 150lbs x 5
Pull UPs
4 Set of 10 reps
BB Bicep Curls - EZ Bar
1 Set of 30lbs x 10
3 Set of 50lbs x 8
BB Shrug
1 Set of 150lbs x 10
3 of 160lbs x 10
Face Pull
2 Set of 60lbs x 10
2 Set of 70lbs x 10
Done
Squat
Warm Up
Set 1: Bar x 10
Set 2: 70lbs x 5
Set 3: 100lbs x 5
Set 4: 130lbs x 3
Set 5: 170lbsx 3
Working Set
4 Set of 190llbs x 3
Leg Press
3 Set of 465lbs x 10
Calf Press
3 Set of 465lbs x 10
Calf Raise
3 Set of 10reps
Stiff Leg Deadlift
4 Set of 100lbs x 10
Plate Side Bends
3 Set of 50lbs x 20 each side
Done...
5:50PM to 7:35PM
BB Bench Press
Warm Up
Set 1: Bar x 20
Set 2: 30lbs x 10
Set 3: 70lbs x 5
Working Set
Set 1: 100lbs x 12
Set 2 and 3: 110lbs x 10
Incline DB Press
3 Set of 50lbs x 10
Inclined DB Flyes
Set 1: 20lbs x 12
Set 2 and 3: 25lbs x 10
DB Shoulder Press
3 Set of 30lbs x 15 - may gumagamit ng 40's na dumbell, try ko sana if maka 10-12 rep range ako kaso un nga may gumagamit, next na lang ako mag 40's
DB Side Lateral Raise
3 Set of 25lbs x 10
Weighted Dips
Set 1: 12 reps bodyweight
Set 2: 30lbs x 8
Set 3: 15lbs x 8 - nagmadali siguro ako kaya di ko nakuha ung rep range ko. un din kase dahilan bakit ako nagbaba ng weight from 30 to 15
Cable Pushdown
3 Set of 100lbs x 12
Lying Leg Raise
2 Set of 30 reps
1 Set of 20 reps then pause for 10 seconds then another 10reps to finish
Done...
I see the Gains! Ito ang proof na wala pang 1yr strong lift na. Weight mo ngayun bro? lapad narin… sa januray ka narin ba magpapacuts?
nung last ko timabang (nasira kase ung timbangan sa gym) asa 76kgs / 167.2lbs ako nung last month. started lifting when i was 80kgs / 176lbs.
Sa cuts, not sure pero try ko pa adjust ng konti ung bulk ko.siguro mga 1 .5 years....mauna ka na magcuts para may reference ako hahaha
+1.5 years pa or pag 1.5years na sa lifting? Kung +1.5 pa naku super solid na un pag nag cuts haha! Sa totoo lang masarap pakiramdam kapag bulk kain lang kain kung anong gusto hehe! Kaya sinasamahan ko ng konting cardio para mabawasan ng konti mid section ko hehe! Siguro sa January mini cuts lang. tapos kapag hindi kuntento bulk ulet LOL hehe!
haha yan din sinabi ng iba sakin, pag diet lang sa pagkain at puro takbo lang at walang buhat nagmumukang may sakit daw...
1.5years of lifting siguro, pero depende pa din hehe...ako kase walang cardio eh kaya mejo malaki pa din tummy natin hehe pero nadedefine na sya....
mukang may ilalakas ka pa pag nagcreatine ka na at whey
gudlak sa mga goals natin.wag lang mapapatigil eh dere derecho ang gains natin
5:40PM to 7:00PM
Deadlift
Warm Up
Set 1: 100lbs x 5
Set 2: 140lbs x 5
Set 3: 170lbs x 3
Set 4: 200lbs x 1
Working Set
Set 1: 200lbs x 8
Set 2: 210lbs x 6
Set 3: 200lbs x 8
Lat Pulldown
3 Set of 80lbs x 12
DB Row
3 Set of 60lbs x 12
Supinated Bicep Curls
3 Set of 25lbs x 12
Hammer Curls
3 Set of 25lbs x 12
DB Shrug
3 Set of 80lbs x 12
Face Pull
3 Set of 70lbs x 12
Done...
Question Brah, ung face pull na workout ano hit nito? para ba sa rear delts ito?
ako kase di ko nakukuha ung tamang protein sa whole foods eh kaya need ng whey protein..ung creatine maganda supplements yan.may certain increase sa lifts at extra reps yan..ngayon 2 lang suplements ko, Promatrix 7 at dymatize monohydrate creatine. ang nawala sakin ung multivitamins, hehe di na pasok sa budget.pero try ko ulit bumili, mukang kelangan ko since kinakapos ako sa tulog, 5 to 6 hours lang tulog ko eh..
matamis pala ung enervon?hehe ako kase derecho lunok lang pag nagtake ako nun eh
ung face pull pang rear dealts un.pang last exercise ko sya sa pull day.
Preworkout: 2 sachet extra joss and 1 slice tasty with tuna spread
5:50PM to 7:30PM
Squat
Warm UP
Set 1: 50lbs x 10
Set 2: 90lbs x 5
Set 3: 120lbs x 3
Set 4: 140lbs x 3
Working Set
4 Set of 160lbs x 8 - i tried na until 10 reps pero failure na talaga ako sa pang 8 reps. pero ung bar speed ng pag squat ko nagimprove.
Leg Press
3 Set of 385lbs x 20
Calf Press - superset to calf raise
3 Set of 385lbs x 15
Standing Calf Raise
3 Set of 15 reps bodyweight
Lying Hamstring Curls
3 Set of 70lbs x 8
Leg Extension
3 Set of 115lbs x 12
Romanian Deadlift
Set 1: 50lbs x 10
Set 2: 70lbs x 10
Set 3: 90lbs x 10
Plate Side Bends (Abs)
3 Set of 50lbs x 20 each side
Done....
thanks boss Ghee...masakit nga legs ko hehe, parang nabugbog ako ng sampung bakla neto hehe...
So alam na pala ang pakiramdam ng nabugbog ng sampung bakla? [size=x-small](*Just kidding)[/size]
haha hindi pa boss Core pero parang naimagine ko na hihihi :lol