Friday October 28, 2016
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> Bat mo pala favorite shoulder day sir? Alam ko usually chest day ang favorite e. May mga nakikita nga ako sa gym na chest day everyday hahahaha.
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> Hehe kasi nakita ko na sir ang results ng chest ko eh. Kaunting modification nalang sa dips at iba pang chest exercise. Pero syempre Monday is chest day talaga yan hehe. Ang shoulders at traps naman ang kailangan banatan haha. I hahabol ko na rin ang legs. Meron kasi ako gustong physique eh mala 300 spartans! Aahooo ahhhoo!!! Haha
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> ako favorite ko papi back..
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Ano po bang back exercises na effective at favorite nyo sir? Pashare naman sir para magaya at magawa din. Hehehe
well, my favorite is the one arm dumbell rows(staple at di mawawala), bent over rows, deadlift, followed by one arm latpull down...misan may reverse pulls...close grip etc, pero favorite ko is one arm dumbell rows, the stronger the back, the better you are sa pressing movements, like bench, dumbell, military press etc...think about it, anong gumagana sa negatives...
Bat mo pala favorite shoulder day sir? Alam ko usually chest day ang favorite e. May mga nakikita nga ako sa gym na chest day everyday hahahaha.
Hehe kasi nakita ko na sir ang results ng chest ko eh. Kaunting modification nalang sa dips at iba pang chest exercise. Pero syempre Monday is chest day talaga yan hehe. Ang shoulders at traps naman ang kailangan banatan haha. I hahabol ko na rin ang legs. Meron kasi ako gustong physique eh mala 300 spartans! Aahooo ahhhoo!!! Haha
ako favorite ko papi back..
Ano po bang back exercises na effective at favorite nyo sir? Pashare naman sir para magaya at magawa din. Hehehe
well, my favorite is the one arm dumbell rows(staple at di mawawala), bent over rows, deadlift, followed by one arm latpull down...misan may reverse pulls...close grip etc, pero favorite ko is one arm dumbell rows, the stronger the back, the better you are sa pressing movements, like bench, dumbell, military press etc...think about it, anong gumagana sa negatives...
ayun thanks sir. Sakto ginagawa ko din mga yan sir. . Pansin ko nga sir lalo sa military press, ramdam na ramdam ko talaga yung tension sa lower back ko.
Friday October 28, 2016
>
> Bat mo pala favorite shoulder day sir? Alam ko usually chest day ang favorite e. May mga nakikita nga ako sa gym na chest day everyday hahahaha.
>
> Hehe kasi nakita ko na sir ang results ng chest ko eh. Kaunting modification nalang sa dips at iba pang chest exercise. Pero syempre Monday is chest day talaga yan hehe. Ang shoulders at traps naman ang kailangan banatan haha. I hahabol ko na rin ang legs. Meron kasi ako gustong physique eh mala 300 spartans! Aahooo ahhhoo!!! Haha
>
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>
> ako favorite ko papi back..
>
>
> Ano po bang back exercises na effective at favorite nyo sir? Pashare naman sir para magaya at magawa din. Hehehe
>
>
>
> well, my favorite is the one arm dumbell rows(staple at di mawawala), bent over rows, deadlift, followed by one arm latpull down...misan may reverse pulls...close grip etc, pero favorite ko is one arm dumbell rows, the stronger the back, the better you are sa pressing movements, like bench, dumbell, military press etc...think about it, anong gumagana sa negatives...
ayun thanks sir. Sakto ginagawa ko din mga yan sir. . Pansin ko nga sir lalo sa military press, ramdam na ramdam ko talaga yung tension sa lower back ko.
My favorite day kasi may Squat, DL at BP . Sa office ako nagggym pag friday kasi konti tao... usually dito lang sa amin ako nagwwork out. Parang mini gym... Puro dumbbells lang at magchines .
Makapag update nga ulit hahaha. 3 weeks ako natigil sa pagbubuhat dahil sa holidays. Nagbuhat ulit ako kanina mejo nabawasan ako ng strength, minus 10-20lbs mga buhat ko .
@osb said:
Makapag update nga ulit hahaha. 3 weeks ako natigil sa pagbubuhat dahil sa holidays. Nagbuhat ulit ako kanina mejo nabawasan ako ng strength, minus 10-20lbs mga buhat ko .
@osb said:
Makapag update nga ulit hahaha. 3 weeks ako natigil sa pagbubuhat dahil sa holidays. Nagbuhat ulit ako kanina mejo nabawasan ako ng strength, minus 10-20lbs mga buhat ko .
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well, my favorite is the one arm dumbell rows(staple at di mawawala), bent over rows, deadlift, followed by one arm latpull down...misan may reverse pulls...close grip etc, pero favorite ko is one arm dumbell rows, the stronger the back, the better you are sa pressing movements, like bench, dumbell, military press etc...think about it, anong gumagana sa negatives...
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well, technically its the core
9:30 -11pm Back and Leg
5mins warm up
Squat - 80lbs - 12, 120lbs - 8×3
DL - 160lbs - 8, 180lbs - 8, 200lbs - 5 (di na kaya ng grip ko, nadulas yung bar ;( )
Seated leg press - 240lbs - 10,8,8
Seated cable row - 120lbs - 12, 140lbs - 8x2
Wide grip lat pulldown - 140lbs - 8,5,5
Reverse grip lat pulldown - 140 - 5×3
Pwo meal/dinner
1 scoop whey
1/2 roasted chicken
1 cup rice
9:40 - 11:00pm Chest
5mins warm up
Push up - 40
Incline SM - 80lbs - 12, 120lbs - 8,6,6,6
Flat SM - 120lbs - 8, 6,5,5,4
Decline SM - 100lbs - 5, 80lbs - 5x2
Cable fly (high) - 30lbs each - 8×3
Cable fly (med) - 20lbs each - 12×3
15 mins threadmill
Done.
Pwo meal/dinner
1 litson bangus fr andoks
1 cup rice
1 scoop whey
sir masarap yung bangus sa andoks? ma try nga hehe.
Ok naman sir. Nagustuhan ko sya. Tas me patis, kalamansi at siling labuyo na sawsawan. solve na hehehe
8:45-10pm Back
Situps - 12,8,8
Wide grip lat pulldown - 100lbsx15, 140lbs - 8×3, 5
Reverse close grip lat pulldown - 140lbs - 8×4
Seated cable row - 130lbs - 8x2, 140lbs - 8x2
Cable straight arm push down - 50lbs - 8x4
Db bent over row - 40lbsx2 - 15x3, 10
1 arm db row - 45lbsx2 - 8x3, 40lbsx2 - 10
12 mins cardio.
5 mins stretching.
Pwo meal/dinner
1 scoop whey
1 small ripe papaya
2 hard boiled egg
1 stick pork bbq
1 can tuna
Yakult light
8:30pm - 10pm
My favorite day kasi may Squat, DL at BP
5 mins warmup/stretching
SM squat - 30lbsx15, 80lbsx12, 120lbs - 6,8,8,8
DL - 160lbsx8, 180lbsx10, 200lbsx8
BP - 80lbsx15, 100lbsx12, 120lbs - 6,6,5
Seated leg press - 260lbs - 8x3
Dips(bw) - 8x3
Tbar row - 80lbsx15, 100lbs - 10x2
5mins stretching.
Done!
Pwo meal/dinner
1scoop whey
1/2 cup rice
Chicken adobo (breast and drumstick)
Btw my supplement..lol
sarap naman nyan hahah.
mamigay ka uy ka dami nyan hahahaha
wow sosyal salmon talaga, eh magkano naman yan paps? di ba mahal salmon lol kaya di ako nabili anlansa pa lol
159 pesos yung apat na piraso sir. Tas buy 2 take 1 pa. So kumuha ako ng tatlo haha. Mura na din kahit papano hehe
ack!!! mahal buti buy 1 take 1 lol