[The Prodigal Son]

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Comments

  • redred Posts: 753
    111913 - Lower

    Bad Lift Day.

    Legs
    -Squats
    -Seated Leg Extension
    -Lying Leg Curls

    Abs

    Arms

    End.

    Bawi sa foods, still trying to be more consistent.

    Pork Sinigang
    Half Kilo - Chicken breast
    4 rice
    4 hard boiled eggs
    1 small banana
    1 yakult
    3 scoops PM7
    3 scoops non-fat milk
    2 extra joss
    1 cobra green
    15g creatine
  • redred Posts: 753
    112113 - Rest

    Food:
    2 chicken tight (fried)
    4 rice
    2 eggs used to make lean beef patty
    2 hard boiled eggs
    1 banana
    3 scoops PM7
    3 scoops non-fat milk
    5g creatine
    1 slice white bread
    1 tbsp peanut butter
    half kilo lean beef - beef patty
  • redred Posts: 753
    112113 - Upper

    Warm-up:
    5 minutes walk
    5 minutes bike

    Flat DB Press
    30x12
    35x10
    40x8
    45x6
    50x6

    Pull-ups superset with Dips
    BWx5 - BWx7
    BWx5 - BWx6
    BWx5 - BWx8

    Seated Cable Rows (close grip)
    100x12
    110x12
    120x10

    Rowing superset with Pec Dec Flyes
    100x12 - 100x12
    100x12 - 100x12

    Machine Dips
    100x15x2

    Lat Pulldown (close grip)
    100x12x2

    Shoulder Press (machine)
    50x12
    60x10
    70x8

    DB Side Raise superset with DB Front Raise
    10(2)x12 - 15(2)x12 x2

    BB Upright Row
    50x12
    60x10

    5 minutes walk.

    End.

    Food:
    4 pcs fish lumpia
    4 rice
    1 med.banana
    3 scoops pm7
    3 scoops non-fat milk
    15g creatine
    2 extra joss
    1 cobra red
    2 hard boiled eggs
    2 eggs used for beef patty
    half kilo lean beef ..ginawang patty.
  • allen101allen101 Posts: 5,102
    3 scoops PM7 - Good good good!
    Maganda yan para sakin hahahaha!

    See you every 21 days! Hahahaha
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