ReSorT's WorLd

lastresortlastresort Posts: 1,116
in Personal Journals
i don't know how to start a journal but eto na hehehe..

I'm 28 years old. 5'7 currently at 168lbs.. My goal is to lower my body fat to 6%.. Gusto ko lang makita kung hanggang gaano kababa ung kaya ko ma reach..


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Just finished my shoulder workout today:

DB Shoulder Press- 70lbs each 7 reps x 3 sets
Lat Raise- 50lbs each 10 reps x 3 sets
Bent Over Lat Raise- 50lbs 10 reps x 3 sets
Front Raise- 40lbs 10 reps x 3 sets
BB Shrugs 240lbs 8 reps x 3 sets

Triceps Pushdown- 120lbs 10 reps x 3 sets
Triceps Ext DB- 60lbs 10 reps x 3 sets
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Comments

  • inverterinverter Posts: 182
    panalo sir, i think kung ako yan, ok na ako sa ganyang katawan hehe, share also sir your dietary plan.
    welcome to the site master!
  • rotrot78rotrot78 Posts: 1,147
    nice shoulder exercise!! lakas mo sir for 168lbs!!
  • lastresortlastresort Posts: 1,116
    @inverter: thanks bro..

    @rotrot: thanks din po. grabe antagal naman bago naging ganyan yan hahaha. tsaka gusto ko pa din sana mag improve kaso wala ako training partner sa gym namin eh.. sayang
  • monching11monching11 Posts: 7,273
    nice lifts and physique bro! malaki na may abs! astig!

  • SkkinSkkin Posts: 870
    welcome sir!

    bangis ng physique mo!
  • zanezane Posts: 963
    bangis ng traps!!
  • bardagulbardagul Posts: 658
    welcome bro!

    lupet nang bf%! gratz on your great lifts!
  • daltonkamotedaltonkamote Posts: 3,629
    nice. ganda, kelan kaya ako maging ganyan, galing bro
  • milksworthmilksworth Posts: 3,130
    wow macho! kainggit! my guestimate on your BF% right now is 14-15%, you have to step up your game kung gusto mong pumalo ng single digit. ibang level na itoh! as in! gud lak!
  • AldrinAldrin Posts: 799
    ganda ng physique ah...welcome bro :D

    may pics kaba ng leg shot?curious lang :D
  • donbuhdonbuh Posts: 3,164
    nakakihiya naman napadaan ako dito..hehehe..

    @last - very inspirational journal..kasi it's your own eh..ala ng mang aangkin nito syo..sabi mo mejo natagagalan ka maachieve yan..share mo naman yung journey mo..summary lang naman hindi since birth..hehehe..tsaka yung dietary plan mo at supps mo if ever...
  • myuzeekmyuzeek Posts: 16
    waw MATSO!!
  • lastresortlastresort Posts: 1,116
    REST DAY today sa gym but I still finished my HIIT this morning.

    1 min sprint then 1 min rest x 7 sets ( mga 15 mins )



    thanks guys..

    @milk:I agree malayo pa hahabulin ko para mag single digits ulit pero I'm motivated to achieve my goals bago ko umalis..

    @aldrin:don't worry sir, di ko pinababayaan legs ko hehehehe.. tska nag kikickboxing din me kasi dati kaya hindi ako chicken legs tulad ng iba..

    supplements, myofusion and creatine lang po.. bumabawi ako sa natural foods.
  • lastresortlastresort Posts: 1,116
    nakalimutan ko mag log kahapon anyway habol ko na lng.

    Chest/ Biceps me kahapon, then the usual HIIT in the morning..

    BB Bench Press 100/170/200/220lbs x 7reps
    Incline BB Press 100/150/200lbsx 7 reps
    Vertical Butterflies fullstack x 8reps ( di accurate ung poundage eh)

    BB curls 50/70/90/100lbs x 8 reps
    hammer curls 50lbs x 3 x 10 reps

    Abs Routine..
    Cable Curls x 150lbs x 15 reps x 3 sets
    Hanging Leg Raise 12 reps x 3 sets
    Side bends x 70lbs x 12 reps x 3 sets

    Good workout for me kasi feeling ko kaya ko pa magdagdag hehehe. alalay lang me kasi wala magspot eh..
  • donbuhdonbuh Posts: 3,164
    taragis, halimaw ka na bumuhat!!!

    yung hanging leg raise panu ba yung hindi ngsu-sway?!
    side bends - least effective daw to..

    ganu ka na katagal nagbubuhat last?anu initial stats mo?
  • monching11monching11 Posts: 7,273
    Astig bro, what's your weight pala before you started working out?

    Anlaki mo bro solid shoulders,abs and chest ka eh. hehehe
  • lastresortlastresort Posts: 1,116
    after board exam kasi lumaki ko talaga so mataba ako pero di naman ako umabot ng 200. cguro nsa mga 165lbs me na 30% ung bf. tapos nagpa lean ako hanggang 145lbs ung bf ko nun nasa 12% sbi nila masyado ako maliit so dun ako nagstart magpamass ng konti.. unti unti lang hanggang sa madami na nakakapansin..Just finished my back routine. Badtrip ang daming tao sa PRC kanina.. Expired na kasi mga license ko hehehehe di ko alam.. Anyway buti na lang nakahabol pa ko sa gym namin at di nasira sched..

    Here's my routine from DY ( medyo binago ko lang konti ):

    DB Pullover 60/70/80lbs x 8 reps
    1 Arm DB Row 70/80/90lbs x 7 reps
    Lat Row 170/ 220/ 260/ 300lbs x 7 rep ( ung 300 naka 5 lang me )
    Close Grip Lat Row ( Triangular bar ) 250lbs x 7 reps x 3 sets
    BB Deadlift 100/150/200/250lbs x 8 reps

    Nagpic ulit ako kanina bago maggym for comparison ko next month. here's a copy.

    2czr4hf.jpg
  • donbuhdonbuh Posts: 3,164
    wow shining shus!!!ahahaha..anu niparenew mo??hindi naman ata nawawalan ng tao sa prc eh...
  • lastresortlastresort Posts: 1,116
    donbuh wrote:
    wow shining shus!!!ahahaha..anu niparenew mo??hindi naman ata nawawalan ng tao sa prc eh...

    oo nga noh di ko napansin un ah.. renew ako PRC ID ko.. expired na pala.
  • lastresortlastresort Posts: 1,116
    REST DAY today.. nakakainip nga lang.. haaaay..
  • KyzackKyzack Posts: 1,088
    Mukang ang tagal kong nawala sa forum ah!!

    macho!! nyahha.. nice lifts! :D
  • bardagulbardagul Posts: 658
    @lastresort
    mag hand grippers ka na lang pag bored ka brod. hehehe!
  • lastresortlastresort Posts: 1,116
    CARB LOADING Today!!!!!

    Excited nako KUMAIN WAHAHAHAHA!!!
  • milksworthmilksworth Posts: 3,130
    makapag carb loading nga din sa mang inasal mamaya wahahahah! unli rice anyone?
  • donbuhdonbuh Posts: 3,164
    nyak RICE!!!tago buh tago!!!ahahaha

    license ka ng anu @last?
  • lastresortlastresort Posts: 1,116
    donbuh wrote:
    nyak RICE!!!tago buh tago!!!ahahaha

    license ka ng anu @last?

    PTRP po. ( Physical Therapist , Registered Philippines )
    RPT ( Registered Physical Therapist ) New York
    IKF Certified ( Kick Boxing PAD Certified ) Singapore
    tapos dati ACE din po me in PT kaso di ko na ni renew mahal eh. wala naman me benefit sa work ko dati. heheheLEG day today..

    Hindi n naman me makapagdrive pauwi.. Natraffic pa..

    BB Squats 100/150/200 x 15 reps x 4 sets
    Romanian D. Lift 100/150/200 x 15 reps x 4 sets
    Walking Lunges with 20lbs DB x 1 min x 4 sets
    Standing Calf Raise 200lbs x 15 x 3 sets
  • milksworthmilksworth Posts: 3,130
    ^^ must really feel good to have those title under your belt dude. those can make a living by itself ahahah!
  • donbuhdonbuh Posts: 3,164
    dami mo naman license!!!so pwede ba free of charge na kapag ng paPT ang mga pbb members kapag may injury??hehehe

    nice leg routine..sarap nyan goin up and down the stairs...

  • lastresortlastresort Posts: 1,116
    thanks guys.

    HEAD Trainer din kasi me ng SWI dati bago ako nag singapore. Sa SG I worked as Supervisor for a BIG Fitness Center din. SPORTS din kasi ung Specialization ko as PT.

    Don't worry guys. I'm willing to help you basta kaya ko.. hehehe
  • donbuhdonbuh Posts: 3,164
    kaya pala lakas mo bumuhat na eh pang maintain na lang ginagawa mo..

    yown, me pT na dito..dami kasi din mejo nagkakaslight injury dito eh..
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