Squat = 5 x 150lbs max
Leg Press = 12 x 250lbs max
Stiff Legged Deadlift = 10 x 140lbs max
Hamstring Curl = 12 x 90lbs
Calf press = 15 x 250lbs
Seated Calf Raise = 15 x 85lbs
Ab roller 5x max reps
Cable Crunch = 20 x 110lbs max
Incline Bench 100lbs x 3 max
Incline DB Press 50lbs x 7 max
DB Shoulders Press 35lbs x 8
Lower Cable Flyes 30lbs x 12
Cable Side Raises 20lbs x 12
Weighted Dips 15,15,8 x BW
DB Overhead Ext. 20lbs x 9
Squat 4 sets of 100lbs x 8, 120lbs x 8 ( ginagamay ko pa talaga squat)
Lunges 4x10x30lbs
Lying leg curl 3x10x50lbs
Leg Extensions 3x10x90lbs
Calf Raise on leg press 4x20x200lbs
Leg Raises 4x max reps
Weighted Crunch 3x20x35lbs
DB side bends 3x20x40lbs
pang 5 days ko ngayon na walang rice, nag 140lbs ako kanina bago ako kumain. posible kayang di na ako bumaba pa sa 140lbs pero mapababa ko pa din BF% ko, baka kasi mag mukang payatot na ako pag bumaba pa sa 140lbs. hehehe
pang 5 days ko ngayon na walang rice, nag 140lbs ako kanina bago ako kumain. posible kayang di na ako bumaba pa sa 140lbs pero mapababa ko pa din BF% ko, baka kasi mag mukang payatot na ako pag bumaba pa sa 140lbs. hehehe
sir ako ba ang gusto mo makita o si sir pandoy?
anyway kung ako man, eto pic ko before and after, kaso wala pa masyado progress kasi bago pa lang din ako, nag start ako jan.6,2017.
sir ako ba ang gusto mo makita o si sir pandoy?
anyway kung ako man, eto pic ko before and after, kaso wala pa masyado progress kasi bago pa lang din ako, nag start ako jan.6,2017.
Thanks idol, dahil yan sa pag guide mo saming mga newbie sa larangan ng bodybuilding, napakalaking tulong ng mga nai shashare mong kaalaman samin. Tenk you tenk you po talaga
Thanks idol, dahil yan sa pag guide mo saming mga newbie sa larangan ng bodybuilding, napakalaking tulong ng mga nai shashare mong kaalaman samin. Tenk you tenk you po talaga
Incline Bench 100lbs x 3 max << maintain
Incline DB Press 50lbs x 12 max w/spotter << tumaas konti may spotter kasi
DB Shoulders Press 30lbs x 7 << bumaba
Lower Cable Flyes 20lbs x 12 << bumaba din
Cable Side Raises 10lbs x 12 << bumaba din
Weighted Dips 12,12,9 x BW
One arm DB Overhead Ext. 10lbs x 12 << light lang talaga
Medyo lambot ako ngayon ah. Naninibago lang siguro
Comments
Feb. 24, 2017
Day 31 of IF
Pullups 5x5 BW
T-Bar Row 85lbs x 8
(1arm)Reverse Pulldown = 50lbs x 10
Rear-Delt Fly = 20lbs x 12
Shrugs Machine = 200lbs
EZ Barbell Curl = 25lbs x 8,8,6
Incline Hammer Curl = 20lbs
Feb. 25, 2017
Day 32 of IF
Restday
Feb. 26, 2017
Day 33 of IF
Fasted WO
Squat = 5 x 150lbs max
Leg Press = 12 x 250lbs max
Stiff Legged Deadlift = 10 x 140lbs max
Hamstring Curl = 12 x 90lbs
Calf press = 15 x 250lbs
Seated Calf Raise = 15 x 85lbs
Ab roller 5x max reps
Cable Crunch = 20 x 110lbs max
Feb. 27, 2017
Day 34 of IF
Fasted WO
Incline Bench 100lbs x 3 max
Incline DB Press 50lbs x 7 max
DB Shoulders Press 35lbs x 8
Lower Cable Flyes 30lbs x 12
Cable Side Raises 20lbs x 12
Weighted Dips 15,15,8 x BW
DB Overhead Ext. 20lbs x 9
Feb. 28, 2017
Day 35 of IF
Deadlift 3x5 180lbs x 5 max
Barbell Row 3x8-12 100lbs x 10
Pulldown 3x8-12 90lbs x 8
(1 arm) Machine Row 3x8-12 50lbs x 12
Facepull 4x8-12 90lbs x 12
Preacher Curl 3x 20lbs x 12
Reverse BB Curl 3x30lbsx12
Mar.1,2017
Day 36 of IF
Restday
Mar.2,2017
Day 37 of IF
Squat 4 sets of 100lbs x 8, 120lbs x 8 ( ginagamay ko pa talaga squat)
Lunges 4x10x30lbs
Lying leg curl 3x10x50lbs
Leg Extensions 3x10x90lbs
Calf Raise on leg press 4x20x200lbs
Leg Raises 4x max reps
Weighted Crunch 3x20x35lbs
DB side bends 3x20x40lbs
Mar. 3,2017
Day 38 of IF
Restday
pang 5 days ko ngayon na walang rice, nag 140lbs ako kanina bago ako kumain. posible kayang di na ako bumaba pa sa 140lbs pero mapababa ko pa din BF% ko, baka kasi mag mukang payatot na ako pag bumaba pa sa 140lbs. hehehe
congrats for no rice paps yehey!!! go go go!!
ayos sir.. keep it up.
boss pwde pakita ng physique mo?
shy yan si sir @pandoy hahahaha
sir ako ba ang gusto mo makita o si sir pandoy?
anyway kung ako man, eto pic ko before and after, kaso wala pa masyado progress kasi bago pa lang din ako, nag start ako jan.6,2017.
eto yung Jan. 6, 2017 pic ko, 154lbs
eto naman noong Feb.23,2017 , 144lbs
oi, laki improvement...keep it up
Thanks idol, dahil yan sa pag guide mo saming mga newbie sa larangan ng bodybuilding, napakalaking tulong ng mga nai shashare mong kaalaman samin. Tenk you tenk you po talaga
pampagana......
aninag pa din ang laki ng braso sir hehe
Mar. 4 , 2017
Day 39 of IF
Bench Press 70lbsx8, 120lbsx5, 120lbsx4, 120lbsx4, 120lbsx3
OHP = 70lbsx5, 70lbsx4, 70lbsx4
Flat DB Press = 30lbsx12,30lbsx12,40lbsx10
DB Flyes = 25lbsx12x3
Side Raises = 15lbsx12,20lbsx12,20lbsx12
Standing overhead DB tricep extension = 30lbsx12,30lbsx12,40lbsx10
Pushdown = 60lbsx12,70lbsx12,80lbsx10
Mar. 5, 2017
Day 40 of IF
Fasted WO
Pullups 5x5xBW
T-Bar Row 3x70lbsx12
(1arm)Reverse Pulldown 3x50lbsx10
Rear-Delt Fly 3x12
Shrugs Machine 3x200lbsx12
Barbell Curl 3x30lbsx12
Standing Hammer Curl 3x20lbsx12
Mar.6, 2017
Day 41 of IF
Restday
Feb.27,2017 start of no rice diet / low carb. One week na din pala
katabaan ko pa nyan...eto pa
grabe sir katabaan nyo pa ng lagay na yan? ibig sabihin gifted talaga yung braso nyo? ang cute ng baby mo sir mukang mana sa nanay yung kutis hehehe.
im mid 40s already...may edad na din ako nyan
hindi halata sir
Day 42 of IF
Squat 5X5x110lbs
Leg Press 3x15x260lbs
Stiff Legged Deadlift 4x10x110lbs
Leg Curl 3x15x80lbs
Calf Raise on Legpress 4x20x260lbs
Seated Calf Raise 4x20x85lbs
Cable Crunch 5x20x115lbs
Hanging Knee raise 4x20xBW
Mar.8,2017
Day 43 of IF
restday
Mar.9,2017
Day 44 of IF / Day 1 of Keto
Incline Bench 100lbs x 3 max << maintain
Incline DB Press 50lbs x 12 max w/spotter << tumaas konti may spotter kasi
DB Shoulders Press 30lbs x 7 << bumaba
Lower Cable Flyes 20lbs x 12 << bumaba din
Cable Side Raises 10lbs x 12 << bumaba din
Weighted Dips 12,12,9 x BW
One arm DB Overhead Ext. 10lbs x 12 << light lang talaga
Medyo lambot ako ngayon ah. Naninibago lang siguro
wow abangan abangan hehehe
hahaha mararanasan mo din yan sir :P wait ka lang