lol pagod ka nga nyan, baha pa lang ang sinuong mo hahha grabe pa naman daw ang traffic at baha kahapon sa manila kaya tyak nakaka pagod at stress talaga hihihi
Hey bro kamusta? Once in a while chinecheck ko yung journal mo pag nawawalan ako ng motivation and hindi ako nadidisappoint! Minsan iniisip ko eto na yung nakatadhanag katawan sa akin (Fatso) at gusto ko nalang sumuko. Pero tuwing nakikita ko journal mo nagkakaroon ako ng konting pag-asa. salamat bro keep it up!!! 4x a week akong naggym pero sirang sira diet ko.
Hey bro kamusta? Once in a while chinecheck ko yung journal mo pag nawawalan ako ng motivation and hindi ako nadidisappoint! Minsan iniisip ko eto na yung nakatadhanag katawan sa akin (Fatso) at gusto ko nalang sumuko. Pero tuwing nakikita ko journal mo nagkakaroon ako ng konting pag-asa. salamat bro keep it up!!! 4x a week akong naggym pero sirang sira diet ko.
Thanks brah, Appreciated. Yan naman ang fitspiration ko , to motivate. Anyway bro, I have active Instagram, where I put more of my tips, methods, and share everything under the sun. Follow me bro, https://instagram.com/jeremypring/ and I hope you'll have more take-aways
FVCK BRO! NAG BREBREED KA AMBULLY?!?!?!?!?!?!? @Aestecniques tagal ko ng gusto bumili. kaso beent hinkin about the house baka di namin maacomodate chaka ang mahal ng rates!!!!
@BANE Yes bro, since Pitbull era, breeder na kami. Kaso right now, lay low muna, grabe na nga kasi ang mahal na ng pricing. Nagiging business na talaga siya. Pero bagay na bagay sayo bro to have one. Angas!
Bangas nung Money Stax bro! astiiiggg!!!! oo gusto ko tlga yan mga pang Egoy na aso! pero yan tlga napusuan ko hindi ung typical pitbull american bully tlga! naexcite tuloy ako haha. magkano rage pag kayo nag bibitaw bro? para may idea ako? @Aestecniques
Bangas nung Money Stax bro! astiiiggg!!!! oo gusto ko tlga yan mga pang Egoy na aso! pero yan tlga napusuan ko hindi ung typical pitbull american bully tlga! naexcite tuloy ako haha. magkano rage pag kayo nag bibitaw bro? para may idea ako? @Aestecniques
25K-150K ang range bro depends sa looks and bloodline. Westcoast Gottiline si Money Stax bro, thanks!
Bangas nung Money Stax bro! astiiiggg!!!! oo gusto ko tlga yan mga pang Egoy na aso! pero yan tlga napusuan ko hindi ung typical pitbull american bully tlga! naexcite tuloy ako haha. magkano rage pag kayo nag bibitaw bro? para may idea ako? @Aestecniques
25K-150K ang range bro depends sa looks and bloodline. Westcoast Gottiline si Money Stax bro, thanks!
goddamn thats alloota money. pwede pa ko siguro sa 50K less para sa itsura ni money stax! meron kaya nun mga ganun bro?
Bangas nung Money Stax bro! astiiiggg!!!! oo gusto ko tlga yan mga pang Egoy na aso! pero yan tlga napusuan ko hindi ung typical pitbull american bully tlga! naexcite tuloy ako haha. magkano rage pag kayo nag bibitaw bro? para may idea ako? @Aestecniques
25K-150K ang range bro depends sa looks and bloodline. Westcoast Gottiline si Money Stax bro, thanks!
goddamn thats alloota money. pwede pa ko siguro sa 50K less para sa itsura ni money stax! meron kaya nun mga ganun bro?
Mahirap humanap bro, pero makakakuha ka na ng quality sa 50k
Squats: (De-load; Re-assessing hip drive, form, and bottom position, hamstring not flexible, lower back curling before bottom position) Warm-up sets- 12/10/4/1 Reps : 70/70/110/140 LBS Working sets- 6/6/6 Reps : 140/140/150 LBS * Need to improve form and depth
(Rest Pause) Side Lateral Raises - 15/5/5/5/5/5 Reps : 15 LBS (per dumbbell) (stay in the weight till all reps are clean) (Rest Pause) Rear Delt Raises - 15/5/5/5/5/5 Reps : 10 LBS (per dumbbell) (stay in the weight till all reps are clean)
[size=small][font=proxima-nova, 'Helvetica Neue', Arial, Helvetica, sans-serif][font=proxima-nova, 'Helvetica Neue', Arial, Helvetica, sans-serif]140ish lbs. And hey... I was able to grow a top knot haha! :yahoo: Clean Bulking Baby![/font][/font][/size]
:undecided: Pondering if I will take this week off the gym or have a de-load week.
Symptoms I'm experiencing that could be a result of physical and neural fatigue;
1. Short sleep (5 hours max for the past week)
2. Muscle strain especially on lats..DOMS never been this shitty
3. Shoulder rotator cuff is stiff
4. Elbow joint pain (pulling from bottom action, upright row and DLs)
5. Drive to go to gym is lessen, I have to drag myself to the gym to feel the hype
6. Plateau on shoulder press
:undecided: Pondering if I will take this week off the gym or have a de-load week.
Symptoms I'm experiencing that could be a result of physical and neural fatigue;
1. Short sleep (5 hours max for the past week)
2. Muscle strain especially on lats..DOMS never been this shitty
3. Shoulder rotator cuff is stiff
4. Elbow joint pain (pulling from bottom action, upright row and DLs)
5. Drive to go to gym is lessen, I have to drag myself to the gym to feel the hype
6. Plateau on shoulder press
Based on my experience, 1 and 5 is a sign of overtraining or insufficient recovery
Try taking 1 or 2 weeks of rest. You won't lose your muscle gains even if you don't train for a month as long as you are eating well and getting quality sleep
:undecided: Pondering if I will take this week off the gym or have a de-load week.
Symptoms I'm experiencing that could be a result of physical and neural fatigue;
1. Short sleep (5 hours max for the past week)
2. Muscle strain especially on lats..DOMS never been this shitty
3. Shoulder rotator cuff is stiff
4. Elbow joint pain (pulling from bottom action, upright row and DLs)
5. Drive to go to gym is lessen, I have to drag myself to the gym to feel the hype
6. Plateau on shoulder press
Based on my experience, 1 and 5 is a sign of overtraining or insufficient recovery
Try taking 1 or 2 weeks of rest. You won't lose your muscle gains even if you don't train for a month as long as you are eating well and getting quality sleep
Thanks Sir @nrg500. I will listen to my body's needs, and have to treat rest weeks as part of the journey. Honestly, mahina ako sa ganito, I have habits na hirap ako bitiwan.
Comments
Chest and Abs Day
[font=Titillium Web, Tahoma, Verdana, Arial, sans-serif]Incline Dumbbell Press[/font]
[font=Titillium Web, Tahoma, Verdana, Arial, sans-serif]Warm-up Sets- 12/10/4/1 : 30/30/45/55 LBS (per dumbbell)[/font]
[font=Titillium Web, Tahoma, Verdana, Arial, sans-serif]Working Sets- 6/6/4 : 60/60/65 LBS (per dumbbell) - NEW PR[/font]
Machine Bench Press- 6/6/6 Reps : 18/18/18 LVL
Weighted Dips- 6/6/6 Reps : BW + 20/20/20 LBS
(Rest Pause) Pec Deck- 15/5/5/5/5/5 Reps : 6 LVL
Oblique Abs Circuit
Lower Body Static Stretching
Day Calorie Intake - 2850
1..2..3..Gay Pose! Hahaha... Pang-early90's bold film hahaha
Arms and Abs Day (with Chest Follow Up)
Weighted Chest Dips
Warm up sets - 12/10/4/1 Reps : BW/BW/+10/+20 LBS
Working sets - 6/6/6 Reps : BW+ 25/25/30 LBS
Alternating Dumbbell Curls
Warm up sets - 12/10/4/1 Reps : 25/25/35/40 LBS (per dumbbell)
Working sets - 6/6/8 Reps :40/40/40 (per dumbbell)
Dumbbell Tricep Extension - 6/6/6 Reps : 70/70/70 LBS
REST PAUSE
Cable Rope Curls - 20/5/5/5/5/5/5 : 50 LBS
Cable Rope Tricep Pull Down - 15/8/5/5/5/5/5 : 80 LBS
Main Core Abs Circuit
Day Calorie Intake - 2800
Legs and Upper Body follow up Day
Squats:
Warm-up sets- 12/10/4/1 Reps : 100/100/160/180 LBS + 20 KG Collar
Working sets- 6/6/6 Reps : 200/200/205 LBS + 20 KG Collar
RDL- 6/6/6 Reps : 80/90/100 KGS
Leg Press - 6/6/6 Reps : 16/16/16 LVL (10 KGS per LVL)
Weighted Chin Ups - 6/6/5 Reps : BW + 30/30/35 LBS
(Rest Pause) Kinobody Side-Rear Delts Superset - 15/5/5/5/5/5 Reps : 20 LBS (per dumbbell)
(Rest Pause) Cuban Shoulder Press - 12/5/5/5/5/5 Reps : 20 LBS (per dumbbell)
Day Calorie Intake - 2850
Chest and Shoulder Day
@ Mang Peter's
Chest Press
Warm-up Sets- 12/10/4/1 : 100/100/170/190 LBS
Working Sets- 6/6/6 : 200/170/170 LBS
Incline Chest Press- 10/6/6 Reps : 180/200/210 LBS
Weighted Dips- 4/6/6 Reps : BW + 35/30/30 LBS
(Rest Pause) Incline Chest Flyes- 15/5/5/5/5/5 Reps : 20 LBS
(Rest Pause) Cuban Press- 15/5/5/5/5/5 Reps : 20 LBS (Final reps already bad form)
(Rest Pause) Kinobody Shoulder Superset- 12/5/5/5/5/5 Reps : 20 LBS (Final reps already bad form)
Day Calorie Intake - 2750
Thanks brah, Appreciated. Yan naman ang fitspiration ko , to motivate. Anyway bro, I have active Instagram, where I put more of my tips, methods, and share everything under the sun. Follow me bro, https://instagram.com/jeremypring/ and I hope you'll have more take-aways
25K-150K ang range bro depends sa looks and bloodline. Westcoast Gottiline si Money Stax bro, thanks!
goddamn thats alloota money. pwede pa ko siguro sa 50K less para sa itsura ni money stax! meron kaya nun mga ganun bro?
Back and Abs
Deadlift
Warm Up Sets - 12/10/4/1 Reps : 120/120/180/210 LBS
Working Sets - 4/6/5 Reps : 250/250/250 LBS
Pull Up - 4/6/6 Reps : 35/30/30 LBS
Chin Up - 6/6/5 Reps : 30/30/35 LBS
(Rest Pause) Standing Lat Pushdown - 15/5/5/5/5/5 Reps : 40 LBS (Bad reps 5th)
Oblique Abs Circuit
DCI: 2850 Cals
September 20. 2015
Shoulder and Calves
Machine Military Press
Warm Up Sets - 12/10/4/1 Reps : 70/70/120/140 LBS
Working Sets - 6/6/6 Reps : 160/140/140 LBS
Dumbbell Upright Row - 6/6/6 Reps : 80/80/100 LBS
Face Pull - 10/8/8 Reps : 80/90/100 LBS
(Rest Pause) Side Lateral Raise 15/5/5/5/5/5 Reps : 15 LBS per dumbbell (Bad reps 5th)
DCI: 2850 Cals
hindi ko naview bro. PM mo sakin dito, or post mo dito sa Journal. Haha
Arms and Abs
Weighted Dips ( Chest Variation )
Warm up Sets- 12/10/4/1 Reps : BW/BW/+15/+25 LBS
Working Sets- 6/6/6 Reps : BW + 30/30/35 LBS
Alternating Dumbbell Curls- 6/6/6 Reps : 80/80/90 LBS
(Rest Pause) Cable Rope Curls- 15/5/5/5/5/5 : 75 LBS
One Arm Tricep OH Extension- 8/8/8 Reps : 30 LBS
(Rest Pause) Cable Rope Pull Down- 15/5/5/5/5/5 : 75 LBS
Main Core Abs Circuit
DCI- 2700 Cals
Legs and Upper Body follow up Day
Squats: (De-load; Re-assessing hip drive, form, and bottom position, hamstring not flexible, lower back curling before bottom position)
Warm-up sets- 12/10/4/1 Reps : 70/70/110/140 LBS
Working sets- 6/6/6 Reps : 140/140/150 LBS
* Need to improve form and depth
Leg Press - 6/6/6 Reps : 330/330/340 LBS
RDL- 6/6/6 Reps : 200/200/210 LBS
Weighted Chin Ups - 6/6/6 Reps : BW + 30/35/35 LBS (Build strength in 35s)
(Rest Pause) Side Lateral Raises - 15/5/5/5/5/5 Reps : 15 LBS (per dumbbell) (stay in the weight till all reps are clean)
(Rest Pause) Rear Delt Raises - 15/5/5/5/5/5 Reps : 10 LBS (per dumbbell) (stay in the weight till all reps are clean)
Day Calorie Intake - 2850
[size=small][font=proxima-nova, 'Helvetica Neue', Arial, Helvetica, sans-serif][font=proxima-nova, 'Helvetica Neue', Arial, Helvetica, sans-serif]140ish lbs. And hey... I was able to grow a top knot haha! :yahoo: Clean Bulking Baby![/font][/font][/size]
Chest and Abs Day
Incline Chest Press
Warm-up Sets- 12/10/4/1 : 100/100/170/200 LBS
Working Sets- 6/6/6 : 210/210/220 LBS
Chest Press- 6/6/6 Reps : 170/170/180 LBS
Weighted Dips- 6/6/6 Reps : BW + 30/30/35 LBS
(Rest Pause) Cable Cross-over- 15/5/5/5/5/5 Reps : 80 LBS
Oblique Ab Circuit
Day Calorie Intake - 2600
September 25, 2015
Back and Shoulders
Deadlift
Warm Up Sets - 12/10/4/1 Reps : 120/120/210/240 LBS
Working Sets - 4/6/6 Reps : 250/250/250 LBS
(Rest Pause) Pull Up, Chin Up Superset - 6/6/5/5/3/4 Reps : BW+ 30 LBS (Nagmadali para manuod ng OTWOL)
(Rest Pause) Standing Lat Pushdown - 15/5/5/5/5/5 Reps : 40 LBS (Bad last reps at 4-5th mini sets)
(Rest Pause) Side Lateral Raise 15/5/5/5/5/5 Reps : 20 LBS per dumbbell
(Rest Pause) Rear Delt Raise 12/5/5/5/5/5 Reps : 10 LBS per dumbbell
DCI: 3200 Cals
Shoulder and Calves
Military Press
Warm Up Sets - 12/10/4/1 Reps : 70/70/120/140 LBS
Working Sets - 6/6/6 Reps : 150/150/150 LBS
Dumbbell Upright Row - 6/6/6 Reps : 100/100/100 LBS
Face Pull - 10/8/8 Reps : 100/110/125 LBS
(Rest Pause) Side Lateral Raise 12/5/5/5/5/5 Reps : 20 LBS per dumbbell (Bad reps 5th)
Calves Training at Legpress - 320 LBS
DCI: 2850 Cals
Symptoms I'm experiencing that could be a result of physical and neural fatigue;
1. Short sleep (5 hours max for the past week)
2. Muscle strain especially on lats..DOMS never been this shitty
3. Shoulder rotator cuff is stiff
4. Elbow joint pain (pulling from bottom action, upright row and DLs)
5. Drive to go to gym is lessen, I have to drag myself to the gym to feel the hype
6. Plateau on shoulder press
Based on my experience, 1 and 5 is a sign of overtraining or insufficient recovery
Try taking 1 or 2 weeks of rest. You won't lose your muscle gains even if you don't train for a month as long as you are eating well and getting quality sleep
Thanks Sir @nrg500. I will listen to my body's needs, and have to treat rest weeks as part of the journey. Honestly, mahina ako sa ganito, I have habits na hirap ako bitiwan.
haha di na tuloy nakarecover ng ayos napasarap sa party.
Yes bro.