Kakauwi lang almost half month ako nawalan ng w.o dahil sa ojt ko kakabalik lang kagabi then ngayon naman my sakit tsk tsk .. Naging 69-70 ang weight ko ngaun
saken ginawa ko sa upload ako vid sa youtube then kuha ko ung link. tas dito naman sa quick reply, preview post mo, hanapin mo na lng sa upper part ung parang play icon, upload lang then select youtube, paste the link.
hehehe nahalungkat lang ang litrato ng aking pustura noon.. :biggrin:
need ko pa lumaki
thanks sa mga aral na nakukuha ko dto yeah.
medyo busy sa pag-aaral kaya puro pics lang at ilang program lang na iinput ko -_-
tama rin ba mga sir once nagbulk ulit ako heavy and 10-12 reps then light weight for dropset ? oks lang ba yun?
hehehe nahalungkat lang ang litrato ng aking pustura noon.. :biggrin:
need ko pa lumaki
thanks sa mga aral na nakukuha ko dto yeah.
medyo busy sa pag-aaral kaya puro pics lang at ilang program lang na iinput ko -_-
tama rin ba mga sir once nagbulk ulit ako heavy and 10-12 reps then light weight for dropset ? oks lang ba yun?
cute mo naman dati mong ah! haha pero seryoso, good job na hindi ka na skinny fat paps :biggrin:
@BANE cute kasi mukha pangporing (yung sa ragnarok) at doraemon haha.. yung gymmate ko na nabnggit na gusto magbeans ,ayun twice a month magleg hehe ..btw thanks paps.. nagpm ako sayo :biggrin:
Comments
Current Supplements : ON Whey and Dymatize Super Amino 6000
Dropset to Failure
Chest
Flat Bench Press( 1 min rest every set)
140lbs x 6
130lbs x 8
120lbs x 10
60lbs x 20
Incline DB Press
45lbs x 6
40lbs x 8
35lbs x 10
25lbs x 20
Incline DB Flyes
30lbs x 6
25lbs x 8
20lbs x 10
10lbs x 20
Decline BB Press
110lbs x 6
100lbs x 8
90ls x 10
60lbs x 20
Triceps
Skull Crusher
60lbs x 6
50lbs x 8
40lbs x 10
20lbs x 20
Close Grip Flat Bench Press
70lbs x 6
60lbs x 8
50lbs x 10
20lbs x 30
Rope pull down
40lbs x 6
35lbs x 8
30lbs x 10
20lbs x 20
Bar pull down
40lbs x 6
35lbs x 8
30lbs x 10
20lbs x 20
After w.o Shot 1scoop whey take 2 caplets of amino
meal: 240g chicken breast + sardines ad 1 1/2 cup of rice
Snack 1scoop whey + 1pcs banana
Back
Hammer pull ups BW 4x8
rest 30sec.
Lat pulldown (1min rest every set)
120lbs x6
100lbs x8
80lbs x10
60lbs x12
50lbs x20
Reverse Lat pulldown (1min rest every set)
120lbs x6
100lbs x8
80lbs x10
60lbs x15
50lbs x20
T-bar row
120lbs x6
100lbs x8
80lbs x10
60lbs x12
50lbs x20
V-row machine
120lbs x6
100lbs x8
80lbs x10
60lbs x12
50lbs x20
DB row
40lbs x6
35lbs x8
30lbs x10
25lbs x15
Biceps
neutral grip curl
50lbs x6
40lbs x8
30lbs x10
20lbs x30
DB Hammer
50lbs x6
40lbs x8
30lbs x10
20lbs x30
concentration curl
25lbs x6
20lbs x8
15lbs x10
10lbs x25
Shoulders
Standing Military Press
110lbs x6
90lbs x8
70bs x10
50lbs x20
Seated DB Press
35lbs x6
30lbs x8
25lbs x10
20lbs x20
DB Front raise
30lbs x6
25lbs x8
20lbs x10
15lbs x20
Side Lateral
25lbs x6
20lbs x8
15lbs x10
10lbs x30
Rear Deltoid Raise
30lbs x6
25lbs x8
20lbs x10
15lbs x25
Upright rows
80bs x6
60bs x8
40lbs x10
20lbs x25
bihira makalog at dalaw pasukan na ksi :biggrin:
Still Focus :biggrin:
Kayo din looking fit and strong . Sergio Santibanes jk
[size=small][size=medium]Emman1986 ahahah[/size][/size]
Bb Over head press
80lbs x20
Db press
45 2x12
40 2x10
35 2x15
Front plate raises
25lbs 2x20
20lbs 2x15
15lbs 2x25
Side lateral raises
25lbs 5x20
Legs:
Squat to leg press
Squat
120 5x10
Leg press
260 2x20
280 x15
300 x10
320 2x6
Leg extension to leg curls
Leg extension
120lbs 5x20
Leg curls
80lbs 5x20
need ko pa lumaki
thanks sa mga aral na nakukuha ko dto yeah.
medyo busy sa pag-aaral kaya puro pics lang at ilang program lang na iinput ko -_-
tama rin ba mga sir once nagbulk ulit ako heavy and 10-12 reps then light weight for dropset ? oks lang ba yun?
Flat Bench Press
100lbs x10
120lbs x8
140lbs x6
150lbs x5
150lbs x4
Incline DB Press
50lbs 2x8
60lbs 2x6
60lbs x4
Cable Crossover
30lbs 2x12
40lbs 2x10
Incline DB Fly
30lbs 2x10
25lbs 2x12
25lbs x10
Decline Bench Press
90lbs x10
110lbs x8
130lbs x6
140lbs x4
150lbs x5
Biceps
Barbell curl
50lbs x10
60lbs x6
70lbs 2x4
EZ bar curl (close Grip)
50lbs x10
60lbs x6
70lbs 2x4
Isolation DB curl
30lbs x10
25lbs x10
20lbs x8
15lbs x15
Concentration Curl
25lbs 2x10
15lbs 2x15
Legs
Squat
100lbs x15
120lbs x15
140lbs x12
160lbs x12
180lbs x10
200lbs 2x10
Leg press
180lbs 2x20
200lbs 2x15
240lbs 2x10
Legs extension
120lbs 3x15
110lbs 2x15
100lbs x25
Leg Curl
70lbs 2x15
60lbs 2x15
50lbs x25
________________________________________________________________________________________
(July 22, 2015)
Back
Hammer grip pull ups
BW 4x8
Lat pulldown
80lbs 3x10
80lbs x12
Reverse lat pulldown
80lbs 3x10
80lbs x12
V row Machine
110lbs x12
120lbs x10
125lbs x8
130lbs x6
DB row
60lbs 2x10
70lbs 2x8
BB row
70lbs x12
90lbs x10
110lbs x8
120lbs x6
Deadlift
100lbs x15
140lbs x12
160lbs x10
180lbs 2x8
200lbs x8
Triceps
Close Grip Bench Press
70lbs x12
90lbs x10
100lbs 2x8
BB tricep extension
50lbs 3x10
Tricep Pushdown
35lbs x15
40lbs x12
45lbs x10
50lbs x10
30lbs x20
Tricep Rope pushdown
30lbs x15
35lbs x12
40lbs x12
50lbs 2x10
30lbs x15