Flat Barbell Bench press
50 x 10
70 x 10
120 x 8
150 x 8
Workset RPT
187.5 x 8 * dumating yung tropa ko na marunong mag spot.. he just unrack/re rack and sinasaltik lang yung bar ng daliri at todo motivate sa push push , dale naman heheh.. tho the last reps were almost failed but still nailed hehe..
167.5 x 9 * same spot style
Incline Dumbell Bench Press
20 x 10
25 x 10
40 x 10
Work Set RPT
60 x 8 spotted
50 x 9 solo
Dips
Forgot to bring the belt
BW x 3 x 10
CGBP
120 3 x 8
Super set with
Tricep Rope pull down
60 x 3 x 10
Barbell bicep curl
70 x 3 x 8
Super set with
alternating dumbell curl
25 x 3 x 10
Dumbel shrugs
60 x 3 x 12
hanging leg raises
cable abs pull down ala vinch style
Sure yan man ... kita naman kung gano ka ka seryoso.
Ilang buwan din ako hindi naka bisita dito sa PBB, ngaun lang ulet naging active. Nagulat ako sa progress mo haha kumpara sa unang picture na pinost mo dito. Good job! and for sure mas marami kapa matututunan, mukang nakaka sabay mo si Vinch sa ensayo.
oo brah lagi sya sa umaga at mukhang mapapadalas na sya dun samin..
kung wala lang ako kasama na tropang nagstart mag gym and if my sched permits sasabay ako kay vinch hehe, nakaka enganyo rin mag buhat si vinch dahil ultra seryoso at game face mag gym.
Woke up with very very DOMS on my calves.. I'd say this is DOMS on my calves dahil 2 days lang dun sumakit hahah.. I'm loving it due to the fact that I nailed the forefoot strike running.. atleast nagkaroon ako ng calf work! hehe
Time to full rest on this day and going to CnC para maki amoy ng mga supps lol
ewan, parehas ko sa tia lolengs binili yan hahaha..
Fitness First MoA social climber mode..
Back Squat
Warm up
45 lbs x 10
45 lbs + 10 kg x 10
45 lbs + 20 kg x 10
45 lbs + 40 kg x 8
45 lbs + 50 kg x 5
*dahil sa KG nanaman at nangangapa eto nagawa kong warm up
Workset RPT
45 lbs + 80 kg x 8
45 lbs + 70kg x 9 * spotted na lolz
OHP
45 lbs x 10
45 lbs + 10 kg x 10
45 lbs + 15 kg x 10
45 lbs + 20 kg x 8
Workset RPT
45 lbs + 30 kg x 8
45 lbs + 20 kg x 9
SLDL
45 lbs + 40 kg x 3 x 10
DB press
10 kg x 10
14 kg x 10
18 kg x 10
20 kg x 10
24 kg x 3 x 8 ( di ko sure ung butal basta next amf )
Hammer machine Iso leg press ata tawag
160 kg x 3 x 10
* hindi ako marunong gumamit kaya nakakabobo hahaha
Post workout
Hindi pa ko busog pero naumay at nakakapagod mag abang ng trip ko na pagkain na platito.. at tinamad na rin ako kumain dahil busog na mga kasama ko.
Pota pagpasok ko pa lang ang lamig na...nararamdaman kong mamimiss ko ang pawis na tumatagaktak sakin tuwing nasa Miga Pawir Gym ako..
Shoulders day * dinagdag ko lang since nagawa ko na yung ibang muscle group eto lang hindi pa *
OHP *workset na lang di ko na matandaan yung warmups *
90 x 4 x 5 ( paturo edition)
Seated DB side lateral raises
5x3x10
Workset
10x3x10
Seated DB press
20 x 3 x 10
Workset
30x4x10
Reverse grip bar front raises *bar not included*
20 x 4 x 10
Superset with
Upright barbell row *bar not included*
30x 4 x 10
Rear delt cable flys
5/5x4x10
DB shrugs no rest period
65 x 10
60 x 10
50 x 10
45 x 10
40 x 10
35 x 10
30 x 10
20 x 10
15 x 10
Abs
Hanging leg raises
4x10
Frog kicks
4x15
Hanging Side wipers
4x4-6 lol ( shoulders were burning like hell )
Dragon flag
1x trying to make 1 and yet failed lol fack!
Ayun nga, despite of my shoulders and abs were feeling shit, wala pa rin akong pawis dahil sa lamig!
haha hindi naman ako inantok hehe saka 7 hours naman borlogs ko eh, haha lahat kami nila Jin ganun ang feeling, nanibago lang siguro dahil pang summer ang gym namin haha.
hahaha siguro ako may araw ako dun natatapos ako mag WO na basang basa sa pawis eh. kanina medyo nabasa rin ung sando medyo lang kasi hindi ko na nasundan ung workout after nung squat puro turo2x na lang ako. pabasa mo pala sa tropa mo ung BS 5x5 ha saka pasalihin mo na din sya dito para may mga mapagtanungan sya
@jettie hindi naman, tinuro kolang ung basic lifts, nga pala may pasok ka ba monday dayo tayo kina coach mike? :P@masala may next time pa naman so doon na lang ulit.
possible na matagalan na ko ulet sa night shifts since may ka team akong nagkaroon ng health issues sa puso kaya pinang umaga sya... worst possible eh pirmis na yun...so sayonnara to morning shifts hehe..
May kasama akong pamangkin sa MWF , try ko bitbitin tho medyo baka hindi sanay since bata pa sya ehehe...
Wala lang magawa sa opis so testing lang, this was my rough draft na 1 year trans.. gusto ko talaga same position, same gym, same lighting since sa katapusan pa ko gagawa neto hehe.. atlit may basehan ako hehe...
Comments
nangangate na rin ako mag lean bulking, pero kelangan ko mag focus till the end of the year para sa cutt...
Started the day drowsy and sleepy lol
Flat Barbell Bench press
50 x 10
70 x 10
120 x 8
150 x 8
Workset RPT
187.5 x 8 * dumating yung tropa ko na marunong mag spot.. he just unrack/re rack and sinasaltik lang yung bar ng daliri at todo motivate sa push push , dale naman heheh.. tho the last reps were almost failed but still nailed hehe..
167.5 x 9 * same spot style
Incline Dumbell Bench Press
20 x 10
25 x 10
40 x 10
Work Set RPT
60 x 8 spotted
50 x 9 solo
Dips
Forgot to bring the belt
BW x 3 x 10
CGBP
120 3 x 8
Super set with
Tricep Rope pull down
60 x 3 x 10
Barbell bicep curl
70 x 3 x 8
Super set with
alternating dumbell curl
25 x 3 x 10
Dumbel shrugs
60 x 3 x 12
hanging leg raises
cable abs pull down ala vinch style
Ilang buwan din ako hindi naka bisita dito sa PBB, ngaun lang ulet naging active. Nagulat ako sa progress mo haha kumpara sa unang picture na pinost mo dito. Good job! and for sure mas marami kapa matututunan, mukang nakaka sabay mo si Vinch sa ensayo.
kung wala lang ako kasama na tropang nagstart mag gym and if my sched permits sasabay ako kay vinch hehe, nakaka enganyo rin mag buhat si vinch dahil ultra seryoso at game face mag gym.
Time to full rest on this day and going to CnC para maki amoy ng mga supps lol
last scoop na ngayon ni mutant whey pero okay lang, may manok naman na parating.
Anyways, may napansin ako sa lumang Fishoil ( bought it last year pa ata ) at sa bago .
As you can see, mayroon na syang EPA DHA ratio unlike before.. so hindi na tayo manghuhula..
That makes this fishoil good! hehe
Baka fake yan magkaiba e
lol
Fitness First MoA social climber mode..
Back Squat
Warm up
45 lbs x 10
45 lbs + 10 kg x 10
45 lbs + 20 kg x 10
45 lbs + 40 kg x 8
45 lbs + 50 kg x 5
*dahil sa KG nanaman at nangangapa eto nagawa kong warm up
Workset RPT
45 lbs + 80 kg x 8
45 lbs + 70kg x 9 * spotted na lolz
OHP
45 lbs x 10
45 lbs + 10 kg x 10
45 lbs + 15 kg x 10
45 lbs + 20 kg x 8
Workset RPT
45 lbs + 30 kg x 8
45 lbs + 20 kg x 9
SLDL
45 lbs + 40 kg x 3 x 10
DB press
10 kg x 10
14 kg x 10
18 kg x 10
20 kg x 10
24 kg x 3 x 8 ( di ko sure ung butal basta next amf )
Hammer machine Iso leg press ata tawag
160 kg x 3 x 10
* hindi ako marunong gumamit kaya nakakabobo hahaha
Post workout
Hindi pa ko busog pero naumay at nakakapagod mag abang ng trip ko na pagkain na platito.. at tinamad na rin ako kumain dahil busog na mga kasama ko.
300g chicken breast breaded and deep fried.
Malunggay soup with 5 eggs
2 scoop PM 7
6 fishoil
4 calcium tab
12pm meal
300g chicken breast lean tinola
1 scoop PM7
3 pandesal
1 tbsp peanut butter
3 fishoil
2 calcium
8pm meal
3 chicken breast ( jollibee )
1 scoop pm7
3 fishoil
2 calcium
malunggay soup
Done
150 g liempo
6oz rice
1 scoop PM7
mutha fucking day! full of bullshit.. so binuhat ko na lang yung kabadtripan ko.
Routine A :
6:00 pm
Music : The Prodigy, The Chemical Brothers, Beastie boys , Fat boy slim
Sumo Deadlift
120 x 8
170 x 8
220 x 6
280 x 5
Workset
340 x 5
320 x 6
Wide pull up
BW x 3 x 6
Weighted chinup
BW + 22.5 x 6
BW + 17.5 x 7
Bent over rows
140 x 3 x 6
Hanging leg raises
4x10
Done
8pm meal
350g chicken breast grilled
300g chicken breast roasted
1 scoop PM7
100g white rice
4 fishoil
4 calcium
4pm meal
5 servings Argentina corned beef
1 scoop PM7
5 pandesal
8pm meal
450g Chicken breast fillet
gulay kerots mayonnaise
30ml EVOO
1 scoop PM7
6 fishoil
4 cal tabs.
150g longganisa
8oz white rice
1 scoop pm7
4 fishoil
4 cal tabs
Routine B
6:00pm
Flat bb bench press
50 x 10
70 x 10
120 x 10
150 x 8
Workset RPT
190 x 8 ( spotted, guess have to work this up using my raw force )
170 x 9
Incline DB press
15/15 x 10
25/25 x 10
40/40 x 10
Workset RPT
60/60 x 8
50/50 x 9
Weighted dips
BW x 2 x 10
BW + 25 x 4 x 6
Close grip bench press ez bar
120 x 4 x 8
super sets with
Bicep barbel curls ez bar
80 x 4 x 8
Hammer bicep db curls
30 x 4 x 10
super set with
Skull crushers
40 x 4 x 10
Ab work
Hanging leg raises 3x8
Hanging windshield wipers 3x 3 ( still practicing )
Dragon flag 3 x 2 ( still practice
Reverse crunches 3 x 6
12pm meal
tapsilog... average serving
1 scoop pm7
6pm snack
20 petot nilagang mani
8pm
400g chicken breast fillet grilled
5 eggs scramble
1 scoop pm7
7 servings pork luncheon meat
1 scoop pm7
Routine C Leg day
Back squats
70 x 10
120 x 10
170 x 6
220 x 6
Workset RPT
260 x 8
220 x 6 ( dead tired m*** facker! )
Leg press
200 x 10
300 x 3 x 7
Leg extensions
40 x 15
70 x 15
120 x 12
160 x 3 x 8
Lying leg curls
30 x 10
50 x 4 x 10
SLDL
120 x 3 x 8
supersets with
Dumbell lungess
30 x 3 x 8
Standing calf raises
200 x 20
300 x 4 x 15
Post workout meal
Muntangang food , pero reason is to easy to eat this meal
400 g Chicken breast fillet chopped
150g rolledoats
1 scoop pm7
3 bananas
Pota pagpasok ko pa lang ang lamig na...nararamdaman kong mamimiss ko ang pawis na tumatagaktak sakin tuwing nasa Miga Pawir Gym ako..
Shoulders day * dinagdag ko lang since nagawa ko na yung ibang muscle group eto lang hindi pa *
OHP *workset na lang di ko na matandaan yung warmups *
90 x 4 x 5 ( paturo edition)
Seated DB side lateral raises
5x3x10
Workset
10x3x10
Seated DB press
20 x 3 x 10
Workset
30x4x10
Reverse grip bar front raises *bar not included*
20 x 4 x 10
Superset with
Upright barbell row *bar not included*
30x 4 x 10
Rear delt cable flys
5/5x4x10
DB shrugs no rest period
65 x 10
60 x 10
50 x 10
45 x 10
40 x 10
35 x 10
30 x 10
20 x 10
15 x 10
Abs
Hanging leg raises
4x10
Frog kicks
4x15
Hanging Side wipers
4x4-6 lol ( shoulders were burning like hell )
Dragon flag
1x trying to make 1 and yet failed lol fack!
Ayun nga, despite of my shoulders and abs were feeling shit, wala pa rin akong pawis dahil sa lamig!
partida naka jacket na ko haha
May kasama akong pamangkin sa MWF , try ko bitbitin tho medyo baka hindi sanay since bata pa sya ehehe...