I post that picture on their page about a month ago, and they noticed it. They contacted me to know how I did it and how Century Tuna helped me with my diet, then asked permission for them to share my picture. No payment...but I hope they send me a box of canned tuna..lol
I post that picture on their page about a month ago, and they noticed it. They contacted me to know how I did it and how Century Tuna helped me with my diet, then asked permission for them to share my picture. No payment...but I hope they send me a box of canned tuna..lol
Dpat meron bro! ginamit nilang "Testimonial ad" ung sayo eh nag ad agency kasi ako dati, so dapat kahit supply ng tuna meron ka!!! hehe
I post that picture on their page about a month ago, and they noticed it. They contacted me to know how I did it and how Century Tuna helped me with my diet, then asked permission for them to share my picture. No payment...but I hope they send me a box of canned tuna..lol
Dpat meron bro! ginamit nilang "Testimonial ad" ung sayo eh nag ad agency kasi ako dati, so dapat kahit supply ng tuna meron ka!!! hehe
Oo nga bro...tapos penge kami ni sir @Ghee:P
pero bro @Aestecniques good job sa transformation mo:^^
I noticed you don't have a free-weight bench press in your training program
Hi Brah, @nrg500 No I do not have a shoulder problem, but I workout alone with my program, and I am not that confident to do heavy loads on a free weight bench press, although I use free weights for flyes and moderate load failure presses. I will build that confidence in the future hehe...along with my strength.
If you are worried about getting pinned under the bar coz you don't have a spotter, then don't train to failure
Almost everyone started weak at the bench press. I still have to see a sedentary individual who just started lifting and able to bench press 200 lbs
You don't develop bench press strength by using machine bench press. In the machine bench press, no stabilizing is needed that is why you are able to lift very heavy. Also, chest isolation exercises + tricep isolation exercises + shoulder isolation exercise is not equivalent to bench pressing. Sure, accessory exercises for the bench press will improve your bench press but if you want to get strong in bench pressing, you have to bench press
I see that you are able to do push ups already. You lift around 60% of your bodyweight in push ups. Use that as a starting weight forthe bench press if you are worried that you might get pinned under the bar for lifting too heavy
Anyway, it's still up to you. Just sharing what I learned from past failures
If you are worried about getting pinned under the bar coz you don't have a spotter, then don't train to failure
Almost everyone started weak at the bench press. I still have to see a sedentary individual who just started lifting and able to bench press 200 lbs
You don't develop bench press strength by using machine bench press. In the machine bench press, no stabilizing is needed that is why you are able to lift very heavy. Also, chest isolation exercises + tricep isolation exercises + shoulder isolation exercise is not equivalent to bench pressing. Sure, accessory exercises for the bench press will improve your bench press but if you want to get strong in bench pressing, you have to bench press
I see that you are able to do push ups already. You lift around 60% of your bodyweight in push ups. Use that as a starting weight forthe bench press if you are worried that you might get pinned under the bar for lifting too heavy
Anyway, it's still up to you. Just sharing what I learned from past failures
Thanks bro @nrg500 advice noted bro, I also agree to your point. I will aim to do 220 lbs on a free weight bench press before this year ends. I am on 180 lbs max right now.
Napaselfie habang nagiinspect sa trabaho :lol malala na to haha. @ 135 lbs and around 15%-17% body fat guesstimate.
I also made a BodySpace Account but its too complicated to be a journal, so this one will be more updated. I will use that account for goal setting and monitoring.
I should have reached this weight by the end of May. I am now thinking of earlier change in plans to muscle gain, maybe this is lean enough to start clean bulking. I hope to do it right this time.
**NOTE: Started to increase daily food intake from around 1800 calories to 2000 calories as my weight loss became too aggressive. I must not be lower than 125 LBS before bulking starts. TDEE is 2200
Copy that sir @Ghee will replace Leg Press with that. Starting June!
idagdag mo na bro. hehe since its a compound (squats), pwede mo na idagdag ung leg press! dont limit youreself, indulge bro laking part ang legs natin sa katawan + when working squats daming mahihit pati core mo maaactivate! at marami pang iba! pain is god gift! haha hit it hard bruh! :sport::sport::sport:
NOTE: I came from 2 days rest day, as I feel my body needs it especially due to my forearm injury; during that 2 days I eat higher carbohydrates with daily calorie ranging from 2500-2800 calories. I felt better today with my body rejuvenated and my forearm is no longer swollen.
Not really a problem, but I only started doing deadlifts. Its still too heavy for me. Haha...we will get there brah @nrg500Extra Work Out Day (Second Trial in Slimmers World Alabang...starting to feel the good vibes in the gym)
Military Press 12/10/8/8 REPS : 40/50/60/80 LBS
Side Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
Front Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
Arnold Shoulder Press Failure/Failure/8/8 REPS : 15/15/30/30 LBS (per dumbbell)
Hammer Curls 12/12/8/8 REPS : 20/20/30/30 LBS (per dumbbell)
Dumbbell One Arm Wrist Curls 12/10/8/6 REPS : 10/15/20/25 LBS (per dumbbell)
Dumbbell Reverse One Arm Wrist Curls 12/10/8/6 REPS : 10/10/10/10 LBS (per dumbbell)
+ 7 Abs ExercisesTo maintain my body weight at around 130-135 lbs up to second week of June, I am adding the following foods to my daily meal plan to raise calorie intake from 1800 to 2000. I will add if not sufficient and weight loss is still aggressive.
10 egg whites
1 serving of whey protein/1 protein bar
If you want to get strong in deadlift, there should be a progressive overload. Progressive overload does not necessarily mean adding 20 pounds every week. Try increasing the weight by 5 or 10 lbs every week depending on your strength level. Don't go to failure, leave a rep or 2
You'll get a noticeable change in physique once you get stronger in deadlift.
If you want to get strong in deadlift, there should be a progressive overload. Progressive overload does not necessarily mean adding 20 pounds every week. Try increasing the weight by 5 or 10 lbs every week depending on your strength level. Don't go to failure, leave a rep or 2
You'll get a noticeable change in physique once you get stronger in deadlift.
Just sayin', bro
Thanks braah...will do that! Now I cant wait for tomorrow to try increasing weight!
If you want to get strong in deadlift, there should be a progressive overload. Progressive overload does not necessarily mean adding 20 pounds every week. Try increasing the weight by 5 or 10 lbs every week depending on your strength level. Don't go to failure, leave a rep or 2
You'll get a noticeable change in physique once you get stronger in deadlift.
Just sayin', bro
Thanks braah...will do that! Now I cant wait for tomorrow to try increasing weight!
Comments
I post that picture on their page about a month ago, and they noticed it. They contacted me to know how I did it and how Century Tuna helped me with my diet, then asked permission for them to share my picture. No payment...but I hope they send me a box of canned tuna..lol
Dpat meron bro! ginamit nilang "Testimonial ad" ung sayo eh
Oo nga bro...tapos penge kami ni sir @Ghee:P
pero bro @Aestecniques good job sa transformation mo:^^
Thanks Sir @dimzon03 ... panalo nga sana kung may supplies..haha lalong mapupurga sa tuna
Thanks bro @nrg500 advice noted bro, I also agree to your point. I will aim to do 220 lbs on a free weight bench press before this year ends. I am on 180 lbs max right now.
Warm up: Strectching, 10 Pull-ups, 20 Push-ups
Chest(Mass) and Triceps Day (+ Abs and HIIT)
Machine Chest Press (Incline) 6/8/10/12 REPS : 120/90/80/70 KGS (Shock, Drop-set)
Machine Chest Press 12/10/8/6 REPS : 70/80/90/110 KGS
Machine Chest Press (Decline) 12/10/8/6 REPS : 70/80/90/110 KGS
Pec Deck Machine 12/10/8/6 REPS : 40/50/60/70 KGS
Tricep Cable Pull Down 12/10/8/6 REPS : 70/80/90/130 LBS
Machine Dips 12/10/8/6 REPS : 70/80/90/110 KGS
Weight Plate Over Head Tricep Extension 6/8/10/12 REPS : 25/20/15/15 KGS (Drop-set)
+ 10 Abs Exercises
Back(Thickness) and Biceps Day (+ Abs and HIIT)
Warm Up: Stretching, 10 Pull-ups, 20 Push-ups(Close arms)
Deadlift 12/10/8/6 REPS : 40/45/50/60 KGS Arghh Weak!!!
Seated Cable Row 12/10/8/6 REPS : 40/50/60/70 KGS
Machine Lats Extension 12/8/8/6 REPS : 75/85/85/95 LBS
One Arm Rows 6/8/10/12 REPS : 60/50/45/40 LBS (Drop-Set)
Standing Bicep Cable Curls 12/10/8/6 REPS : 70/80/90/110 LBS
Dumbbell Hammer Curls 12/10/8/6 REPS : 20/20/25/30 LBS (per dumbbell)
Dumbbell Concentration Curls 12/10/8/6 REPS : 20/20/25/30 LBS (per dumbbell)
+ 10 Abs Exercises
I also made a BodySpace Account but its too complicated to be a journal, so this one will be more updated. I will use that account for goal setting and monitoring.
http://bodyspace.bodybuilding.com/Aestecniques/
:sport: Lets hit those Irons braaaah!!! :sport:
:sport::sport: yes!!!!!
Warm up: Stretching, 10 Pull-ups, 20 Push-ups (Close arms)
Shoulder and Legs Day (+ Abs )
Machine Military Press 6/8/10/12 REPS : 70/50/40/35 KGS
Arnold Shoulder Press 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Front Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
Side Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
Leg Press 12/10/8/6 REPS : 150/190/230/300 LBS
Machine Calf Raises 12/10/8/6 REPS :150/190/230/300 LBS
Hip Abductor Machine 12/10/8/6 REPS : 55/65/75/85 LBS
+ 10 Abs Exercises
Warm Up: Stretching, 10 Pull-Ups, Cable Crossover Failure : 30 LBS (per cable)
Chest (Definition) and Back (Wideness) Day (+ Abs and HIIT)
Cable Crossover 12/10/8/6 REPS : 40/50/60/70 LBS (per cable)
Flat Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Inclined Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Straight Arm Pullover 12/10/8/6 REPS : 35/40/45/50 LBS
Wide Lat Pull Down (behind neck) 12/10/8/6 REPS : 35/40/50/70 KGS
V-bar Pull Down 12/10/8/6 REPS : 35/40/50/70 KGS
Standing Lat Pushdown 12/10/8/6 REPS : 50/60/70/80 LBS
Wide Lat Pull Down Failure : 40 KGS
+ 10 Abs Exercises
May 15, 2015 7:00-8:30 pm
Warm up: Stretching, 10 Pull-ups, 20 Pushups (Close Arms)
Shoulder and Biceps/Forearms Day (+ Abs and HIIT)
Cable Upright Row 12/10/8/6 REPS : 70/80/90/130 LBS
Reverse Cable Crossover Failure/10/8/6 REPS : 10/20/20/30 LBS (per cable)
Front Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
Arnold Shoulder Press Failure/Failure/8/8 REPS : 15/15/30/30 LBS (per dumbbell)
Standing Bicep Cable Curls 12/10/8/6 REPS : 70/80/90/110 LBS
Dumbbell One Arm Wrist Curls 12/10/8/6 REPS : 10/15/20/25 LBS (per dumbbell)
Dumbbell Reverse One Arm Wrist Curls 12/10/8/6 REPS : 10/10/10/10 LBS (per dumbbell)
+ 10 Abs Exercises
Stretching, Failure Cable Cross Over 40 LBS,10 Pull-ups
DAY 1
Chest(Mass) and Triceps Day (+ Abs and HIIT)
Machine Chest Press (Incline) 6/8/10/12 REPS : 120/90/80/70 KGS (Shock Dropset)
Machine Chest Press 12/10/8/6 REPS : 70/80/90/110 KGS
Machine Chest Press (Decline) 12/10/8/6 REPS : 70/80/90/110 KGS
Pec Deck Machine 12/10/8/6 REPS : 40/50/60/70 KGS
Dips Machine 12/10/8/6 REPS : 70/80/90/110 KGS
Tricep Cable Pull Down 12/10/8/6 REPS : 70/80/90/110 LBS
Weight Plate Over Head Tricep Extension Failure/12/12/12 REPS : 25/20/15/15 KGS
+ 10 Abs Exercises
**Weight drop to 130 LBS; might change plan for an earlier muscle mass gain diet and training program :banghead:
I should have reached this weight by the end of May. I am now thinking of earlier change in plans to muscle gain, maybe this is lean enough to start clean bulking. I hope to do it right this time.
Slowly working on those lats
Need to work on obliques, v-cut , and side cores
Warm Up: Stretching, 10 Pull ups, 20 Push ups (close arms)
Back(Thickness) and Biceps Day (+ Abs and HIIT)
Deadlift 12/10/8/6 REPS : 40/45/50/60 KGS Arghh Weak!!!
Seated Cable Row 12/10/8/6 REPS : 40/50/60/80 KGS
Machine Lats Extension 12/10/8/6 REPS : 55/65/75/95 LBS
One Arm Rows 12/10/8/6 REPS : 40/45/50/55 LBS (per dumbbell)
(Due to forearm injury from curling opted to lower weights)
Dumbbell Hammer Curls 12/10/8/8 REPS : 8/9/10/10 KGS (per dumbbell)
Dumbbell Concentration Curls 12/12/12/12 REPS : 8/9/10/10 KGS (per dumbbell)
Incline Hammer Curls 8/12/10/8 REPS : 10/10/10/10 KGS (per dumbbell)
Barbell Curls 15/15/15 REPS : 20/20/20 LBS
+ 10 Abs Exercises
Warm Up: Stretching, 10 Pull ups, 20 Push ups (close arms)
Shoulder and Legs Day (+ Abs)
Reverse Cable Cross Over 12/10/10/6 REPS : 10/20/20/30 LBS (per cable)
Machine Military Press 6/8/10/12 REPS : 70/50/40/30 KGS
Arnold Shoulder Press 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Front Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
Leg Press 12/10/8/6 REPS : 150/190/230/300 LBS
Machine Calf Raises 12/10/8/6 REPS :150/190/230/300 LBS
Hip Abductor Machine 12/10/8/6 REPS : 55/65/75/95 LBS
+ 10 Abs Exercises
**NOTE: Started to increase daily food intake from around 1800 calories to 2000 calories as my weight loss became too aggressive. I must not be lower than 125 LBS before bulking starts. TDEE is 2200
Thanks for advice Sir @badass_vinch, I am doing the following once week ;
Leg Press 12/10/8/6 REPS : 150/190/230/300 LBS
Machine Calf Raises 12/10/8/6 REPS :150/190/230/300 LBS
Hip Abductor Machine 12/10/8/6 REPS : 55/65/75/95 LBS
What exercises do you advise me to add?
I am thinking of Leg Curls...TIA
Copy that sir @Ghee will replace Leg Press with that. Starting June!
idagdag mo na bro. hehe since its a compound (squats), pwede mo na idagdag ung leg press! dont limit youreself, indulge bro laking part ang legs natin sa katawan + when working squats daming mahihit pati core mo maaactivate! at marami pang iba! pain is god gift! haha hit it hard bruh! :sport::sport::sport:
Warm Up: Stretching, 10 Pull-Ups, Cable Crossover Failure : 20 LBS (per cable)
Chest (Definition) and Back (Wideness) Day (+ Abs and HIIT)
Cable Crossover 12/10/8/6 REPS : 40/50/60/70 LBS (per cable)
Flat Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Inclined Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Straight Arm Pullover 12/10/8/6 REPS : 35/40/45/50 LBS
(Wide Lat Pull Down (behind neck) 10/10/8/8 REPS : 40/40/50/50 KGS
V-bar Pull Down 8/8/6/6 REPS : 40/40/50/50 KGS) - Superset Alternate
Standing Lat Pushdown 12/10/8/6 REPS : 40/50/60/70 LBS
+ 3 Abs Exercises (Getting late for school! Nooooooo!)
NOTE: I came from 2 days rest day, as I feel my body needs it especially due to my forearm injury; during that 2 days I eat higher carbohydrates with daily calorie ranging from 2500-2800 calories. I felt better today with my body rejuvenated and my forearm is no longer swollen.
Bro, do you have a problem with Deadlift ?
I noticed there is no progressive overload
Not really a problem, but I only started doing deadlifts. Its still too heavy for me. Haha...we will get there brah @nrg500Extra Work Out Day (Second Trial in Slimmers World Alabang...starting to feel the good vibes in the gym)
May 24, 2015 4:30-5:00 pm
Warm up: Stretching, 10 Pull-ups, 20 Pushups (Close Arms)
Shoulder and Biceps/Forearms Day (+ Abs )
Military Press 12/10/8/8 REPS : 40/50/60/80 LBS
Side Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
Front Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
Arnold Shoulder Press Failure/Failure/8/8 REPS : 15/15/30/30 LBS (per dumbbell)
Hammer Curls 12/12/8/8 REPS : 20/20/30/30 LBS (per dumbbell)
Dumbbell One Arm Wrist Curls 12/10/8/6 REPS : 10/15/20/25 LBS (per dumbbell)
Dumbbell Reverse One Arm Wrist Curls 12/10/8/6 REPS : 10/10/10/10 LBS (per dumbbell)
+ 7 Abs ExercisesTo maintain my body weight at around 130-135 lbs up to second week of June, I am adding the following foods to my daily meal plan to raise calorie intake from 1800 to 2000. I will add if not sufficient and weight loss is still aggressive.
10 egg whites
1 serving of whey protein/1 protein bar
You'll get a noticeable change in physique once you get stronger in deadlift.
Just sayin', bro
Thanks braah...will do that! Now I cant wait for tomorrow to try increasing weight!
Thanks braah...will do that! Now I cant wait for tomorrow to try increasing weight!
Warm up: Strectching, 10 Pull-ups, 20 Push-ups
Chest(Mass) and Triceps Day (+ Abs)
Machine Chest Press (Incline) 6/8/10/12 REPS : 120/90/80/70 KGS (Shock, Drop-set)
Machine Chest Press 12/10/8/6 REPS : 70/80/90/110 KGS
Machine Chest Press (Decline) 12/10/8/6 REPS : 70/80/90/120 KGS
Pec Deck Machine 12/10/8/6 REPS : 40/50/60/80 KGS
Tricep Cable Pull Down 12/10/8/6 REPS : 70/80/90/130 LBS
Machine Dips 12/10/8/6 REPS : 70/80/90/120 KGS
Weight Plate Over Head Tricep Extension 8/10/12/15 REPS : 25/20/15/15 KGS (Drop-set)
+ 10 Abs Exercises