@TryandTry101 said:
Kainan na! Mongogulat with porkchop,fried chix breast and rice.. Napagod at nagutom ako kahit ganun lng workout ko lol nag post workout drink naman ako at nasa 500cal din yun
by the way paps, i like your plate lol, sanyo din kasi tv ko :P
@t4g4y alam mo yung joke sa mongo na dapat lang daw kumain kapag byernes hahaha yun pala para pag namaga paa eh ok lng kasi walang pasok pag sabado. Hehehe sanyo talaga plate ko dito kasi libre sya dun sa aircon hehehe
Waaaah hindi ko yan gagawin at baka ma praning ako sa gym hehehe black coffee lang talaga ako mga 5g. Saka gigil ako sa bakal kapag isan araw walang buhat heheh
badtrip naman nahiwa kaliwang palad ko at ang lalim. lol. Buong week legs week tuloy lol kesa naman walang workout ma papraning ako neto kaya legs legs legs for 1 week lol
@TryandTry101 said:
badtrip naman nahiwa kaliwang palad ko at ang lalim. lol. Buong week legs week tuloy lol kesa naman walang workout ma papraning ako neto kaya legs legs legs for 1 week lol
hirap talaga pag nag ka deperensya ang kamay ano sir hahaha sobrang hassle feeling mo nawalan ka ng kalahating buhay lol
@TRoll_W_a_Heart sinunod ko yung sabi mo eh hehehe yung workout program ko max ot pa rin.. bagong gising kuha yan picture kahapon..about sa lakas di naman ako ng hihina,akala ko nga una baka manghina ako pero hindi naman hehehe update uli ako next month..
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parang kilala kita ah hehehe
oo nga, baka guni-guni ko lang hahahha
by the way paps, i like your plate lol, sanyo din kasi tv ko :P
@dimzon03 baka nga guni guni mo lang pre heheheh
hahaha shy type ka ba sir lol ilabas na ang mukha at baka kapitbahay o officemate ka lang namin haha
Chest kanina..
Incline bb benchpress
6x12,12,10,8,6,4
BB bench press
6x12,10,8,8,8,6
Dips
3x10
Halos 1 buong linggo puro incline bench,ng sumalang akonsa flat benc ang gaan na ng PR ko lol..
Haha south din naman ako bacoor. Hehehe keep it up..ako rest muna hanggang next week.
sinama ko na pati balikat paps, ang right arm ko apektado eh
eto oh, kaya pag strinech may unting pain sa forearms
Bw pull up 1x12
Weighted pull up 25lbs 5x5
Commando pull up 1x8
BB row
5x12,10,8,8,7
Bb shrug
4x10
Hanging leg raise 2x14
Hanging knee raise 2x14
Lahat may warm up set bago working set..
Day1: Legs,Upper chest and Deltoid
BB squat 3x6
Leg press 3x8-6
Incline bb bench press 3x6
DB incline flyes 3x8-6
BB military press 3x6
DB side lateral raise 3x8
Plate front raise 2xF
Yan yung kanina.. Next na workout
Day3: Back,Lower chest at Trapz
BB Flat bench press
Dips
Pull up
BB Deadlift/Row
Lat pull down
BB Shrug
Day5: abs,calves and arms
Hanging knee and leg raise
Seated calf raise
CGBP
Tris Ohp
Tris push down
BB curl
DB concentration curl
Hammer curl
Kanina napagod lang ako sa legs,so 5 mins rest after legs,ganun din sa chest after 5 mins shoulder na.. Pakiramdam ko napakalakas ko uli lol
Baka naka Hyphy mud ka paps?
I dont recommend it, tried it 2 or 3x After a late night of drinking just to get me thru the day. Its up to you if you want to try it out.
Badtrip di ako maka deadlift dahil sa stiff neck lol
BB flat bench
2 warm up set 10 reps
3x6 working @140lbs
Dips 3x8
WidePull up 3x12,10,10 bodyweight
Seated cable row
Warm up set 2x10
Working set 3x6 @130lbs
Lat pull down
Warm up set 1x10
Working set 3x6-4 @125lbs
Yun lang.. Nakakapanibago talaga. Sa higher reps maga pero pagod masyado. Sa lower rep maga din muscle pero di masyado pagod..
Hanging leg raise 3x10
Seated calf raise
Warm up 2x10
Working 3x6-4 90lbs
CGBP
Warm up 2x10
Working 3x6 @ 110lbs
Triceps push down 3x6 @ 50lbs (bakit pag isang pulley na ang bigat perp pag dun sa dalawa eh times 2 ang gaan?)
Lying triceps (ez)
2x6 (no warm up) 50lbs
DB alternating curl
1x10 warm up
working 3x6 @30 lbs each
DB Hammer curl
Working 3x6 @25lbs each
Bukas recover..
Sa sunday gagawin ko ng 4 days split straight tapos rest. Alisin ko na yung upper pecs at delts sa leg day,bitin focus sa legs tsk tsk
Day1: Legs and calves
Bb squat
Leg press/DB lunges
Romanian deadlift
Seated calf raise
Day2: Upper chest and Deltoids
BB incline bench press
DB incline flyes
BB/smith machine military press
Upright row
Side lateral raise
Day3: Back,Trapz and Biceps
Pull up
Bb deadlift/row
Seated cable row
Lat pull down
Shrug
Db alternate curl
Hammer curl
Day4: Lower chest and triceps and abs
Bb flat bench press
Dips
Triceps push down
Triceps overhead press
Hanging knee/leg raise
Day5: recover
Day6: recover or repeat day 1 lol
badtrip naman nahiwa kaliwang palad ko at ang lalim. lol. Buong week legs week tuloy lol kesa naman walang workout ma papraning ako neto kaya legs legs legs for 1 week lol
hirap talaga pag nag ka deperensya ang kamay ano sir hahaha sobrang hassle feeling mo nawalan ka ng kalahating buhay lol
Legs and shoulder pala kahapon..
BB squat 2x6
Leg press 3x6
Leg extension curl 3x6
Seated calf raise 2x6
BB Military press 3x6
Delt machine press 3x12(hypertrophy) lol
Kanina Upper Pecs and Triceps
BB incline bench press 3x6-4
DB Incline press 2x12 (hypertrophy)
Triceps push down 3x6
uwi na an na...buti nalang di na dumugo yung sugat at di bumuka kahit walang tahi..
Hassle talaga pag may injury sir no?
Massive doms sa upper pecs lol
Update lang uli...
Oh, laki difference, good good
@TRoll_W_a_Heart sinunod ko yung sabi mo eh hehehe yung workout program ko max ot pa rin.. bagong gising kuha yan picture kahapon..about sa lakas di naman ako ng hihina,akala ko nga una baka manghina ako pero hindi naman hehehe update uli ako next month..