Not good dahil sa dumaan na mga holidays! hahaha lombo ng husto ang tyan ko, gilid at backfat ko. Instead na bulking more on fatting ang nangyari so parang back to zero ulit ako. Goal is to lose these mid section fats at para magkaroon ng abs hahaha. Balik IF ako by the way hehe
@t4g4y said:
Not good dahil sa dumaan na mga holidays! hahaha lombo ng husto ang tyan ko, gilid at backfat ko. Instead na bulking more on fatting ang nangyari so parang back to zero ulit ako. Goal is to lose these mid section fats at para magkaroon ng abs hahaha. Balik IF ako by the way hehe
Clean up diet na haha. Ako rin clean up diet since 1st.
I would center my carbs close or around my lifting time with low fat, then the rest of the time, high fat/veggies as carbs. Make sure get your protein in.
Yesir, doing it now, consistent na at disiplinado na this 2018 naks hahaha cross fingers. By the way nice physique nyo sir, kelan ko kaya ma kukuha ang ganyang body fat
@cheesmack said:
Papi, san na latest pics mo. hehe.
di pa pwede nakaka hiya ang mga taba bwwahahahaha! ikaw di ka pa nag update ng pics mo 10000000 million years ago pa yung last pic mo haha mag update ka na!
@cheesmack said:
Papi, san na latest pics mo. hehe.
di pa pwede nakaka hiya ang mga taba bwwahahahaha! ikaw di ka pa nag update ng pics mo 10000000 million years ago pa yung last pic mo haha mag update ka na!
Comments
December 19, 2017
Tuesday
Chest/triceps day/biceps
BP
Warmup
30kgx20
working set
40kgx12
60kgx10
60kgx8
60kgx6
grabe pag decline ng strength
(yoko din I sagad wala spotter)
cable fly (ladder) low, mid to high
5reps each of x 4sets
Triceps
bar Pushdown 3 x 54kgx12,54kgx10,54kgx10
Biceps
Bicep curl 3x12,10,7
done
Happy New Year! 2018
Tuesday January 8, 2018
Back to zero! este back to the gym! lol
Chest/triceps day!
balita ko lard daw size mo este large?..hehehe happy new year paps!
hahaha happy new year papi!
Say it! Haha! Happy New Year paps.
Alright Monday Grind
January 08, 2018
Duration 12:00 - 1:30 pm
Fasted workout
warm up 10 minutes
BB BP
40kg/12
60kg/10
70kg/4
70kg/4
OHP
30kg/10/8/8
Triceps pushdown
56kg/12/12/9
DB preacher curl 12x3
DB biceps curl incline 12/8/8
Done
REST DAY TUESDAY!
Hi.
Ang Haba na, Bago Lang ako dito haha
hahaha welcome to PBB brother!
How's your physique coming along?
What's your goal?
Not good dahil sa dumaan na mga holidays! hahaha lombo ng husto ang tyan ko, gilid at backfat ko. Instead na bulking more on fatting ang nangyari so parang back to zero ulit ako. Goal is to lose these mid section fats at para magkaroon ng abs hahaha. Balik IF ako by the way hehe
Clean up diet na haha. Ako rin clean up diet since 1st.
I would center my carbs close or around my lifting time with low fat, then the rest of the time, high fat/veggies as carbs. Make sure get your protein in.
Yesir, doing it now, consistent na at disiplinado na this 2018 naks hahaha cross fingers. By the way nice physique nyo sir, kelan ko kaya ma kukuha ang ganyang body fat
Ill post an updated pic tomorrow after gym para makita nyo ang deperensya sa katawan ko hahahaha
Log lang pala sa workout ko kahapon
January 10, 2018
Wednesday
Back Day:
Duration 5:15pm - 6:45pm
Warm up 5 mins
DL:
40kgx12
70kgx10
80kgx8
90kgx6
100kgx3x3
Lat pull
45kgx12
54kgx10x8
Seated cable row
54kgx10x10x10
triceps pushdown 3sets
50kg x12
54kg x8x8
Biceps 3sets
-superset with triceps pushdown
DB curl forgot the weight of the db lol
triceps pushdown 50kgx6
ab wheel
BWx12x12x8
hanging knee raises
2x8x8
Done
Rest Day Thursday
January 16, 2018
Tuesday Grind
SQT
chin ups
seated cable row
leg curl
leg extension
DB Press
DB bicep curl
done
Friday Grind
January 19, 218
Chest dips
BW 12x3
pull ups 5x3
cable fly 27,27,30kg each 12x3
OHP 12,8,9x3
pull ups 5x3
biceps
incline db curl 8x3
preacher curl 12,8,8x3
hammer curl
pull ups 5x3
triceps
dips
push down
done
Papi, san na latest pics mo. hehe.
di pa pwede nakaka hiya ang mga taba bwwahahahaha! ikaw di ka pa nag update ng pics mo 10000000 million years ago pa yung last pic mo haha mag update ka na!
Wala kasing nagbago. Haha! Nakakaguilty nga eh.
Post na! Pic na!!
uu nga @cheesmack papi post ka na pics mo sa journal mo ha wag dito ha akin to eh hahahaha!
Tignan ko muna kung may improvement pinaggagagawa ko lately. :P
January 26, 2018
Friday Grind
Subok lang
5x Pull up neutral
10x hanging leg raises
20x pushups neutral
10x squat jumps
4 minute REST
5x pull ups wide
10x hanging leg raises
15x pushups close
10x squat jumps
4 minute REST
5x Pull up regular
10x leg lifts straight and to sides
20x pushups wide
10x squat jumps
4 minute REST
5x chin ups
10x leg lifts straight
20x pushups neutral
10x squat jumps
Chest:
cable crossover 3x12
chest dips 3x8,12,12
Shoulder:
DB seated shoulder press 4x12,12,10,9
Cable upright row 4x12
Arms:
DB Hammer curl 3x12,12,8
done
Monday January 29, 2018
Never miss a Monday kaso walang choice may training nanaman sa kabilang room!! Pun#$^&%&#&^#$ LOL
Tuesday January 30, 2018
Lunch out dispedida officemate so di nakapag grind
Wednesday Grind
January 31, 2018
Squat
40kgx12
60kgx10
70kgx3 lol nanghina tuhod ko dito di ko alam kung bakit
5x Pull up neutral
10x hanging leg raises
20x pushups neutral
2 minute REST
5x pull ups wide
10x hanging leg raises
15x pushups close
2 minute REST
5x Pull up regular
10x leg lifts straight and to sides
20x pushups wide
2 minute REST
5x chin ups
10x leg lifts straight
20x pushups neutral
Chest dips
Cable crossover
Biceps
DB preacher curl
Incline DB curl
Triceps
triceps pushdown
triceps dips
Friday Grind
February 2, 2018
BENCH
Smith machine
warm up set 30kgx12x12x12
working set 50kgx12, 70kgx8,70kgx8
5x Pull up neutral
10x hanging leg raises
20x pushups neutral
2 minute REST
5x pull ups wide
10x hanging leg raises
15x pushups close
2 minute REST
5x Pull up regular
10x leg lifts straight and to sides
20x pushups wide
2 minute REST
5x chin ups
10x leg lifts straight
20x pushups neutral
Chest
Chest dips
Cable crossover
-low
-mid
-high
Arm
Hammer curl
Legs
Lunges with DB
leg curl
leg extension