onga e swirti ! kaso malayo-layo pa ang lalakbayin. gusto ko talaga kumapal.Ideal ba ung magdirty bulk na talaga ako, ung as in todo kain para tumaba or ung lakas kain lang in a way na iniiwasan pa rin ung ibang food na dirty bulk ang dating?
sorry magulo ung tanong, sana gets nyo hehe
Todo kain, Lumamon ka ng isang kilong chicken breast, 6 cups of rice, 2 bowls oatmeal, bukod pa yung mga gulay.. kada araw tignan ko lang kung di ka lumaki.
mahirap kasi kapag breast chicken ung idadagdag ko, saka oatmeal. sariling gastos ko.
hindi tulad ng kanin at ulam dito sa bahay ok lng. mas dadamihan ko pa ung kain ko
sorry kung medjo mali ung term ng magdadagdag ng food, dadamihan ung kain pala dapat
Ahh ok.
Oo take advantage mo yung ganyan.
Swerte ka pa nga kasi at least di ba libre pa gainnzzzz mo.
Ang mapapayo ko lang sa mga umaasa sa ulam nila sa bahay dagdag kayo ng eggs additional source din ng protein/healthy fats per meal.
before matulog mga 2-3 eggs tpos PM7 . kaso minsan nauubos ung eggs , pinapagalitan ako hahaha kaya nabili na lang din.
buti na lang din supportive ung lola ko sakin, kasi nagdadagdag sya minsan ng ulam at kanin kpag kakain na ako, para sa akin talaga tulad ng ssobrahan nya ung ulam ko swirti
Straight bar Pressdown - 50x16,100x8,50x16 (no rest and considered 1set) did 3sts
Seated EZ curl Triceps Extension - 20x15, 40x8, 40x12
Rope Pushdown - 40x15, 50x12, 50x12
KickBack - 10x15, 15x15
-- 3days off dahil sa basketball, training sa takbo at pagbubuhat ng sako pero ung training sa takbo napasama lang talaga ako at buti 3km lang na takbo at puro core workouts na ung ginawa namin :yahoo:
--my 3rd day WO streak. And I'll rest for a few days then hit the gym again tapos na kasi ung subscription ko sa gym for 1month .ohhh . 20 days ako nag gym haha 10days ang rest 2:1 ung dating.
Skullcrushers - 20x15, 40x8, 40x8
Straight bar Pressdown - 50x16,100x8,50x16 (no rest and considered 1set) did 3sets
Seated EZ bar Tris Extension - 20x15, 40x8
KickBack - 10x15, 15x15
- comeback from a 4day rest. last 2 days calorie deficit ako dahil kulang sa kain puro activities kasi :arghh: ngayon ako babawi ..
--before my WO, I ran 5km then almost 1.5km interval run tpos 2.5km walk pauwi. haha tapos may basketball pa mamaya :flex:
at dahil jan, kailangan kong kumain ng madaming madami :yahoo:
Skullcrushers - 20x15, 40x8
Seated Tricep Ext. (EZbar) - 20x15, 40x10
Straight bar Pressdown - 50x16,100x8,50x16 (no rest and considered 1set) did 3sets
Rope Pushdown - 40x15, 50x15, 60x12
-- meron akong WO na ginagawa na hindi ko alam tawag haha pampaangat daw ng chest. parang front raise sya pero underhand grip ung hawak sa DB tpos pa cross sa chest pa taas. parang pa A ung form
RANT / BS ung nagnakaw ng helmet ko sa PLM. makita ko lang un sa motor ng kung sinoman . mamalasin ung motor nya sken PI sya :unhappy:
DB Curl - 20x10x3sets
EZ Bar Curl (wide) - 30x12, 30x12, 40x8
Incline DB curl - 15's x8, 15's x8, 15's x10
Hammer Curl - 25's x8, 25's x8, 25's x8
DB curl (Prog. overload no rest and drop set) - 5's x 15, 10's x 10, 20's x 5 then reverse (rest muna tpos drop set na)
--lumalaki ako pero ung weight ko nag lalaro pa rin around 145lbs, ano ibig sabihin nun? it means nagiging muscles na sila hndi lang water and fats? :huh
Standing Tricep Ext. (EZbar) - 20x16, 40x10, 40x10
V bar Pressdown - 50x16,100x8,50x16 (no rest and considered 1set) did 3sets
Rope Pushdown - 40x15, 50x12, 50x12
DB Kickback - 15's x10,10,10
maglegs ka na ngayon tapos bukas DOMS yan! Bahala na kung matapos mo yung race, talo or panalo. Malinaw na siguro sayo ngayon ang CONFLICT sa goal. sabihin na nating hindi naman ganun ka-counterproductive ang pagtakbo, minsan lang naman. pero kung ganyan naman ang scenario na nagpipigil ka sa 1st priority mo to make way for the 2nd priority e mas mabuting magisip isip ka bro. i-manage mo schedule mo.
Comments
sorry magulo ung tanong, sana gets nyo hehe
the slower the better...
magdadagdag na lang ulit ako ng food.
hindi tulad ng kanin at ulam dito sa bahay ok lng. mas dadamihan ko pa ung kain ko
sorry kung medjo mali ung term ng magdadagdag ng food, dadamihan ung kain pala dapat
Oo take advantage mo yung ganyan.
Swerte ka pa nga kasi at least di ba libre pa gainnzzzz mo.
Ang mapapayo ko lang sa mga umaasa sa ulam nila sa bahay dagdag kayo ng eggs additional source din ng protein/healthy fats per meal.
buti na lang din supportive ung lola ko sakin, kasi nagdadagdag sya minsan ng ulam at kanin kpag kakain na ako, para sa akin talaga tulad ng ssobrahan nya ung ulam ko
Sportfest sa school . ayun 3 games ng basketball
Points and bragging rights earned, but the gainzzz are gonee :arghh:
bukas na lang ako babawi tutal champion kami . Treat ko na lang sarili kow
Duration : 75mins
Incline BB Press - 50x20, 50x20, 100x12, 120x7, 120x8 SS w/ Assisted Dips - 120x15,15,15,15,15
Flat BB Press - 100x10, 100x12, 120x8, 120x10
Decline BB Press - 100x15, 120x10, 120x10
Close-Grip BP - 50x15, 70x8, 90x2, 70x8
Crossover - 40's x 15, 50's x12, 60's x10
Straight bar Pressdown - 50x16,100x8,50x16 (no rest and considered 1set) did 3sts
Seated EZ curl Triceps Extension - 20x15, 40x8, 40x12
Rope Pushdown - 40x15, 50x12, 50x12
KickBack - 10x15, 15x15
-- 3days off dahil sa basketball, training sa takbo at pagbubuhat ng sako
Duration: 75mins
BB Row - 50x20, 70x15, 70x15, 100x10, 100x10
T-Bar Row - 50x20, 75x16, 100x10, 100x10
Straight Arm Lat Pulldown - 50x20, 60x15, 80x10
Wide Grip Lat Pulldown - 70x16, 90x12, 110x8
CG Lat Pulldown - 90x12, 110x10
Cable row - 110x12, 130x8
EZ Bar Curl (wide) - 20x20,30x10,20x16 (one set) 20x16,30x8,20x16 (considered one set, did 2)
Incline DB curl - 15's x10, 15's x10
Hammer Curl - 20's x10, 25's x10
Standing DB curl - 20's x10, 25's x10
Calf Raise - 100x15, 150x15, 200x15, 250x15 (w/belt) 250x10 (w/o belt)
--Di ako nag DL ansakit kasi ng lower back ko simula nung lunes pa.
sa Calf Raise naman, parang nakakapunggok kapag sobrang bigat :duh:
Duration : 80 mins
Seated DB Press - 15's x25, 30's x20, 40's x12, 45's x9, (PR beybe!), 45's x6,
Side Lateral - 10's x15, 15's x12, 15's x12
Front Raise - 15's x12, 20's x10, 20's x10
Arnold Press - 20's x10, 25's x8, 25's x8
Upright row (EZ curl) - 40x15, 50x12, 60x10
DB Shrugs - 30's x20, 50's x15, 60's x12
Squats (smith's machine only) ATG - 50x15, 70x12, 90x12, 100x10
Leg extension - 50x15, 75x12, 75x12, 75x12 (w/ pause)
Leg Curl - 50x12, 50x12, 50x12
Calf Raise (smith's) - 50x20, 150x15, 200x13, 200x12
--my 3rd day WO streak. And I'll rest for a few days then hit the gym again
Duration : 75mins (included ang 5mins, call of nature :duh: )
Incline BB Press - 50x20, 100x12, 100x12, 120x6
Flat BB Press - 100x12, 100x12, 120x8, 120x10
Decline BB Press - 100x12, 120x12, 120x12 SS w/ Assisted Dips - 120x12x3sets
Crossover - 40's x 15, 50's x12, 60's x12
Close-Grip BP - 50x15, 70x9, 90x6
Skullcrushers - 20x15, 40x8, 40x8
Straight bar Pressdown - 50x16,100x8,50x16 (no rest and considered 1set) did 3sets
Seated EZ bar Tris Extension - 20x15, 40x8
KickBack - 10x15, 15x15
- comeback from a 4day rest. last 2 days calorie deficit ako dahil kulang sa kain puro activities kasi :arghh: ngayon ako babawi ..
Duration : 105 mins :duh: hangtagal ko pala
Thruster - bar x20, 20x15, 50x12, 50x12, 50x12 (basta ung magsquat tpos i-ppress ung bar napanuod ko lang kanina to sa laban ni froning hehe)
Seated BB Press - 50x15 , 70x12, 90x3 (pagod na)
Side Lateral - 10's x15, 15's x12, 15's x12
Arnold Press - 20's x12, 25's x10,
Upright row (EZ curl) - 40x15, 60x12, 70x8
DB Shrugs - 40's x20, 50's x15, 60's x15, 60's x15
Squats (smith's machine only) ATG - 50x15, 70x12, 100x10
Leg extension - 50x15, 75x12, 75x12, 75x12, 100x12
Leg Curl - 50x15, 75x12, 75x12, 50x12
Calf Raise (smith's) - 100x20, 150x20, 200x15, 220x12, 220x15
- napatagal ung WO ko kasi ansakit nung left shoulder ko :duh:
- kahapon nag bball na naman tapos bukas din.
Duration: 55mins
Hang Cleans?:duh: - bar x20, 20x20, 40x15, 60x12, 60x12 (MALI PALA GINAWA KO! HINDI AKO NAGSQUAT)
BB Row - 60x20, 80x15, 100x10 SS w/ Deadlift 60x5, 80x5, 100x5
T-Bar Row - 50x20, 75x16, 100x12
Wide Grip Lat Pulldown - 80x15, 100x8, 120x6
CG Lat Pulldown - 100x12, 120x8
Straight Arm Lat Pulldown - 50x20, 70x15, 80x12
EZ Bar Curl (wide) - 20x20, 40x12, 50x10
Incline DB curl - 15's x6, 15's x8, 15's x8
Hammer Curl - 20's x12, 25's x10, 25's x10 SS w/ Vbar Pushdown - 70x20, 100x15, 100x15
Concentration Curl - 15x10, 15x10, 15x10
--before my WO, I ran 5km then almost 1.5km interval run tpos 2.5km walk pauwi. haha tapos may basketball pa mamaya :flex:
at dahil jan, kailangan kong kumain ng madaming madami :yahoo:
Last year na pala ng pagiging teen ko =( hahaha
salamat master Vinch
Duration : 70mins
Incline DB Press - 25's x20, 35's x15, 50's x12, 60's x8
Flat BB Press - 100x14, 100x15, 120x10, 140x6
Decline BB Press - 100x15, 120x12, 120x12 SS w/ Assisted Dips - 120x12x3sets
Crossover - 40's x 15, 50's x12, 60's x12
Close-Grip BP - 50x15, 70x12, 90x7
Skullcrushers - 20x15, 40x8
Seated Tricep Ext. (EZbar) - 20x15, 40x10
Straight bar Pressdown - 50x16,100x8,50x16 (no rest and considered 1set) did 3sets
Rope Pushdown - 40x15, 50x15, 60x12
-- meron akong WO na ginagawa na hindi ko alam tawag haha pampaangat daw ng chest. parang front raise sya pero underhand grip ung hawak sa DB tpos pa cross sa chest pa taas. parang pa A ung form
RANT / BS ung nagnakaw ng helmet ko sa PLM. makita ko lang un sa motor ng kung sinoman . mamalasin ung motor nya sken PI sya :unhappy:
Duration: 75mins
Deadlift - 50x20, 100x15, 150x10, 200x7, 220x5 :flex:
Wide Grip Lat Pulldown - 70x15, 90x10, 120x6
Cable Row - 90x15, 120x10, 140x5
T-Bar Row - 75x15, 100x12, 120x8
Straight Arm Lat Pulldown - 60x20, 80x15, 90x12
DB Curl - 20x10x3sets
EZ Bar Curl (wide) - 30x12, 30x12, 40x8
Incline DB curl - 15's x8, 15's x8, 15's x10
Hammer Curl - 25's x8, 25's x8, 25's x8
DB curl (Prog. overload no rest and drop set) - 5's x 15, 10's x 10, 20's x 5 then reverse (rest muna tpos drop set na)
--lumalaki ako pero ung weight ko nag lalaro pa rin around 145lbs, ano ibig sabihin nun? it means nagiging muscles na sila hndi lang water and fats? :huh
Duration : 65 mins
Seated DB Press - 15's x20 , 25's x16, 35's x12, 45's x8, 45's x8 (PR :sport:)
Side Lateral - 10's x15, 15's x12, 15's x12, 15's x12
Rear Delt Lateral - 10's x12, 15's x8, 15's x8
Arnold Press - 25's x12, 30's x8, 30's x8
BB Shrugs - 70x20, 120x15, 140x12
Upright row (EZ curl) - 40x15, 60x12, 60x12
Calf Raise (smith's) - 50, 100, 150, 200, 200 (to failure)
Thruster - 20x15, 40x12, 50x10
Duration : 70mins
Incline DB Press - 15's x25, 25's x20, 40's x12, 50's x12, 60's x8
Flat BB Press - 100x12, 120x10, 140x5, 140x6
Decline BB Press - 100x15, 120x12, 120x12 SS w/ Assisted Dips - 120x12x3sets
Crossover - 50's x 15, 60's x12, 60's x12
Close-Grip BP (decline) - 60x15, 80x12, 90x10
Standing Tricep Ext. (EZbar) - 20x16, 40x10, 40x10
V bar Pressdown - 50x16,100x8,50x16 (no rest and considered 1set) did 3sets
Rope Pushdown - 40x15, 50x12, 50x12
DB Kickback - 15's x10,10,10
isip isip.....
BTW LAST KO NA TALAGA UN