Ok lang allen, work work work parin, 3x nalang sa gym muna, doms lagi, hirap na ng oldie, pero sumisipa parin hehehe... ikaw slimmers kana pala gandang gym yan. you really look good, BF% is lower na as I can see sa pic mo you're going on the right direction gainzzzzzzzzz so just be patient.
Sir Pacoy - hehehe tuloy tuloy lang sir Pacoy, kailangan mo lang ng mas matinding motivation. Yes sana mag dilang anghel ka na mababa na bf% ko, pero ok din nakikita ko na yung ibang seperation na hindi ko nakikita dati specially sa delts.
@Jettie - Yeah we gonna get shredded for them bitches brah! lol
Pag weak point not necessarily WO ng lagging bodyparts. Pwede din magtry ka ng hindi mo ginagawang exercise like sissy squats, kettlebell swings, pwede din mag yoga ka, work on your flexibilty and balance. Madami pwede gawin, be creative. Lahat ng makaka dagdag sa development mo important yan long term. Hindi lang basta paganda ng katawan at pabigatan ng buhat
Pag weak point not necessarily WO ng lagging bodyparts. Pwede din magtry ka ng hindi mo ginagawang exercise like sissy squats, kettlebell swings, pwede din mag yoga ka, work on your flexibilty and balance. Madami pwede gawin, be creative. Lahat ng makaka dagdag sa development mo important yan long term. Hindi lang basta paganda ng katawan at pabigatan ng buhat
Golden advice again from you bro! I couldn't agree more with this. If you think you are already good, think again. There is always room for improvement.
As for me, I always work on mobility and flexibility during off days. The benefit may not be apparent on the short term especially if you are still young, but it's a good investment for the future once you get older.
Pag weak point not necessarily WO ng lagging bodyparts. Pwede din magtry ka ng hindi mo ginagawang exercise like sissy squats, kettlebell swings, pwede din mag yoga ka, work on your flexibilty and balance. Madami pwede gawin, be creative. Lahat ng makaka dagdag sa development mo important yan long term. Hindi lang basta paganda ng katawan at pabigatan ng buhat
^tama yan bro. Kahit nga sa paglaki ng katawan minsan apektado din movements like pag-yuko at pagsasabon ng likod. As we age apektado din flexibility natin which is very important for ROM and injury prevention. Those drills are like lubricants to our joints
Comments
konting konti na lang!
@Jettie - Yeah we gonna get shredded for them bitches brah! lol
Size ng arms?
Quads yata 22 or 23 di ko na maalala
Why don't you grow! Hahaha, same prob din...
genetic din kase. lol.
Magpaka obese kayo tapos carry the extra weight for 10 years! tignan natin kung hindi lumaki calves niyo! :P /trollface.
Duration: 45mins
Napahaba tulog, sumagi pa sa isip kong wag magwo but deym it ain't the right mindset!
Squats
Bwx12
45x12
Worksets
111x10x10
Leg Extensions
100x12
115x10
130x8
20 secs rest each set
Calf Raises - Machine
160x15
160x20
160x20
Stairmaster - 5mins
Onting lower back stretching tas out na.
Deathrows Shrugs
3 circuits, 3 rounds each
Dec 8 - Arms
With PBB members sa Gold's Marikina
So so workout, 5th day of straight training legs bukas pero baka pahinga muna.Refeed.
400g chicken breast
2 cups rice
Omelette - Corned Beef, Bacon 2 whole eggs
Pero sabi ko need ko na talaga, mali pa bilang ko kala ko pang 4th day ko ngayon 5th na pala
So lower-upper-lower-spe?
Ok lang ba magkakasunod yan?
Golden advice again from you bro! I couldn't agree more with this. If you think you are already good, think again. There is always room for improvement.
As for me, I always work on mobility and flexibility during off days. The benefit may not be apparent on the short term especially if you are still young, but it's a good investment for the future once you get older.
+rep for you bro vinch!
Lam ko na, mag ZUMBA ko hahahahahaha!
hahaha
Well isa rin sa reason kung bakit ako nagsimula mag cardio at spe kasi mga weakness ko yun
pero but still, pag nag GG na ko, lalandi ako dun wakekek triple benefits !!!