12pm meal
250g grinded pork and some kerrots siomai
Routine A
Stretch and warmup 15mins
Sumo DL
120x3x10
220x2x8
280x6
Workset
350 x 5
320 x 6
Chinups
BW x 2 x 10
BW + 30 x 6
BW + 25 x 7
BW + 20 x 8
Wide pullups
BW x 3 x 6
Bent over rows
140 x 3 x 6
One arm Db Rows
60 / 60 x 4 x 10
Circuit ab workout
Hanging leg raises 4 x 10
Reverse Crunch 4 x 15
Frog kicks 4 x 15
Lying windshield 4 x 10
Bar ab twist ( ba tawag dito? ) x 40
Right after
3 minutes Stationary bike super pedal mode lol
12pm meal
250g grinded pork and some kerrots siomai
Routine A
Stretch and warmup 15mins
Sumo DL
120x3x10
220x2x8
280x6
Workset
350 x 5
320 x 6
Chinups
BW x 2 x 10
BW + 30 x 6
BW + 25 x 7
BW + 20 x 8
Wide pullups
BW x 3 x 6
Bent over rows
140 x 3 x 6
One arm Db Rows
60 / 60 x 4 x 10
Circuit ab workout
Hanging leg raises 4 x 10
Reverse Crunch 4 x 15
Frog kicks 4 x 15
Lying windshield 4 x 10
Bar ab twist ( ba tawag dito? ) x 40
Right after
3 minutes Stationary bike super pedal mode lol
hehehe si Yatez may pasimuno nyan, ako eh baka masabihan ng scam.. so inunahan ko na..
Yes, scam po yan..
Wala po ako maalala...
I invoke my right to self incineration < Forgive me for being a grammar nazeh! 'self-incrimination'... May alam ka pero ayaw mong magsalita tungkol dyan...
sadya yan pare! incinerate! sunog! hahahaAdd ko pala, I need to buy sa mga soccer / sports house ng shin guard or makapal na long socks, gademet puro pasa o sugat na yung shin at tuhod ko sa kaka kaskas ng bar sa deadlift, mapa sumo o conv, mader faker!
Feeling ko hindi maganda yung shin guard idea Jettie! magbabago yung travel path ng bar pag may nakaharang. Hahaba lalo yung range of motion ng DL mo tapos mapapalayo sa katawan mo yung initial pull. Thoughts?
Feeling ko hindi maganda yung shin guard idea Jettie! magbabago yung travel path ng bar pag may nakaharang. Hahaba lalo yung range of motion ng DL mo tapos mapapalayo sa katawan mo yung initial pull. Thoughts?
Tingnan ko pa MM, dipende siguro sa shin guard na available satin hehe. Siguro pag Conv DL pwede na yung jogging pants + long socks.
Sa Sumo DL naman shin guard tingin ko kasi gilid lang naman ng shin ang kelangan protektahan dahil napakasakit yung bar path haha.. pero check ko pa naman hehe
jogging pants ka nalang bro yung medyo makapal yung tela hehe
Oo nga idol eh, minsan nakakalimutan ko din mag jogging pants hehe. Maganda naman sa Conv DL yung jogging pants yun nga lagn hindi maganda pag nag Sumo DL ako
Barbel Bench press
50 x 3 x 15
80 x 100 ( 25, 25 , 15, 15 , 10, 5 , 5 ) [ pampawala antok baka sakali, ang nanyari napagod lang ako amf ]
120 x 6
Workset RPT
200 x 8 ( spotted mga 5% daw kanya sabi ni koya spatir, I doubt it, eh lantang gulay na ko )
170 x 9
Incline DB bench press
20 / 20 x 2 x 12
30 / 30 x 12
40 / 40 x 10
50 / 50 x 3 x 10/8/8
Dips
BW x 12
BW + 30 x 6
BW + 25 x 6
BW x 8
CGBP long bar
70 x 12
80 x 10
120 x 3 x 8
Superset
barbell curling at the squat rack
60 x 10
80 x 3 x 10
Triceps rope pull down
80 x 3 x 10
Superset
hammer db curls
30 / 30 x 3 x 10
Overhead single DB tricep ext ( tama ba? )
15 x 3 x 10 ( test first timer )
superset
Arnold curls
15 x 3 x 15
Ab circuit 3x15
Hanging leg raises
Reverse Crunches
Frog kicks
Lying windshield wipers
Lahat ng lifts scumbag, no vids so imagination ko lang lahat
This guy too his perseverance, wassupp Jet? Admire your persistence. Talagang basta pinaghihirapan may magandang patutunguhan. superman mga lifts mo ang he-heavy. Strenght training ka parin ba? or into BB routine na?
This guy too his perseverance, wassupp Jet? Admire your persistence. Talagang basta pinaghihirapan may magandang patutunguhan. superman mga lifts mo ang he-heavy. Strenght training ka parin ba? or into BB routine na?
Yo sir pacs! Salamat, pero same routine gagawin ko muna pero higher reps lang sa bulking ko, kahit matagal umangat lifts oks lang hehe tingnan natin kung gagana ba yung RPT scheme ko or not sa bulk, sa cut medyo okay eh.
More or less pampalakas lang ng ego yung big 3 ( squat, DL, bp ) tapos yung assistance pang bb routine na lang siguro, haha medyo magulo pero mukhang ganun ginagwa ko, eh sabi pag gumagana tuloy lang, pag hindi observe at palit.
Hip, lower back and leg stretch 15mins
Barbel Back squats
45 ( oly bar ) x 3 x 10
45 + 10 kg x 3 x 10
45 + 20 kg x 10
Workset
45 + 50 kg x 3 x 20
Front Squats
45 + 30 kg x 4 x 12
SLDL
45 + 40 kg x 4 x 12
BB walking lunges
30 x 3 x 20 steps
Hammer Strength uni/iso leg press
80 kg x 4 x 15
Leg extensions machines
50 x 4 x 15
Seated leg curl machines
35 x 4 x 15
Abductor machine ( yung bumubukaka lol testing )
40 x 4 x 15
Ab circuit
Hanging leg raises
frog kicks
reverse crunches
hanging windshield
Share
Daming PT na nag tratrain ng mali dun lol, pinapabuhat wayyyyy beyond their clients kayang buhatin, as in nagspot na yung PT na halos sya na bumubuhat...
plus madaming tinuturo yung mga PT dun na di naman sa nagmamarunong pero parang kung ano anong ginagawa lang.. buti na lang magaganda mga ibang PT dun hahaha
At sobrang daming masabing chix lang na nag fifitness hehe T-Levels on the rise!
oo ang laki ng diameter ng plates.. pero yun nga nahihiwagaan sila sa ginagawa kong squats na ATG tapos high bar pa ko hehehe. Ang problema, passive na ata sakin nag grunt pag nahihirapan na para ma complete ko sets..
Natingin sakin mga PT lalo na yung hot chick na PT haha tapos nakatingin pa sila sinundan ko ng Front Squat na galign sa cleans.
Comments
:twitcy:
Ito na pala ang bagong patakaran ngayon... (Not sarcasm)
Yes, scam po yan..
Wala po ako maalala...
I invoke my right to self incineration
Ano 'to? NO VIDS, NO PLAY???
Baka matalo ka sa hearing nyan dahil dyan! Hahaha
Si yatez wala talkshit yan hiningian ko ng vid sa journal daming reason hahahahahah.
Tingnan ko pa MM, dipende siguro sa shin guard na available satin hehe. Siguro pag Conv DL pwede na yung jogging pants + long socks.
Sa Sumo DL naman shin guard tingin ko kasi gilid lang naman ng shin ang kelangan protektahan dahil napakasakit yung bar path haha.. pero check ko pa naman hehe
Oo nga idol eh, minsan nakakalimutan ko din mag jogging pants hehe. Maganda naman sa Conv DL yung jogging pants yun nga lagn hindi maganda pag nag Sumo DL ako
salamat ser, kaso walang wala yan sa mag imba mamaw dito
Rest day
Calves doms were still fckin pain in the ass, can't even walk straight gademet..
tho trained ultra sleepy due to lots of lakad lakad with the braces and billing.. gawdemet.. pati bulsa ko nagcucut na rin amf.
Diet check, shit pa kaya lalong antukin ako,. halos after ng set pwede na ko makatulog amf... 4 extra joss walang nangyari
Routine B
15 mins RC stretch, mobility etc warmup
YTML ( sorta )
Barbel Bench press
50 x 3 x 15
80 x 100 ( 25, 25 , 15, 15 , 10, 5 , 5 ) [ pampawala antok baka sakali, ang nanyari napagod lang ako amf ]
120 x 6
Workset RPT
200 x 8 ( spotted mga 5% daw kanya sabi ni koya spatir, I doubt it, eh lantang gulay na ko )
170 x 9
Incline DB bench press
20 / 20 x 2 x 12
30 / 30 x 12
40 / 40 x 10
50 / 50 x 3 x 10/8/8
Dips
BW x 12
BW + 30 x 6
BW + 25 x 6
BW x 8
CGBP long bar
70 x 12
80 x 10
120 x 3 x 8
Superset
barbell curling at the squat rack
60 x 10
80 x 3 x 10
Triceps rope pull down
80 x 3 x 10
Superset
hammer db curls
30 / 30 x 3 x 10
Overhead single DB tricep ext ( tama ba? )
15 x 3 x 10 ( test first timer )
superset
Arnold curls
15 x 3 x 15
Ab circuit 3x15
Hanging leg raises
Reverse Crunches
Frog kicks
Lying windshield wipers
Lahat ng lifts scumbag, no vids so imagination ko lang lahat
Yo sir pacs! Salamat, pero same routine gagawin ko muna pero higher reps lang sa bulking ko, kahit matagal umangat lifts oks lang hehe tingnan natin kung gagana ba yung RPT scheme ko or not sa bulk, sa cut medyo okay eh.
More or less pampalakas lang ng ego yung big 3 ( squat, DL, bp ) tapos yung assistance pang bb routine na lang siguro, haha medyo magulo pero mukhang ganun ginagwa ko, eh sabi pag gumagana tuloy lang, pag hindi observe at palit.
Friday Routine C at Fitness First moa
Hip, lower back and leg stretch 15mins
Barbel Back squats
45 ( oly bar ) x 3 x 10
45 + 10 kg x 3 x 10
45 + 20 kg x 10
Workset
45 + 50 kg x 3 x 20
Front Squats
45 + 30 kg x 4 x 12
SLDL
45 + 40 kg x 4 x 12
BB walking lunges
30 x 3 x 20 steps
Hammer Strength uni/iso leg press
80 kg x 4 x 15
Leg extensions machines
50 x 4 x 15
Seated leg curl machines
35 x 4 x 15
Abductor machine ( yung bumubukaka lol testing )
40 x 4 x 15
Ab circuit
Hanging leg raises
frog kicks
reverse crunches
hanging windshield
Share
Daming PT na nag tratrain ng mali dun lol, pinapabuhat wayyyyy beyond their clients kayang buhatin, as in nagspot na yung PT na halos sya na bumubuhat...
plus madaming tinuturo yung mga PT dun na di naman sa nagmamarunong pero parang kung ano anong ginagawa lang.. buti na lang magaganda mga ibang PT dun hahaha
At sobrang daming masabing chix lang na nag fifitness hehe T-Levels on the rise!
Natingin sakin mga PT lalo na yung hot chick na PT haha tapos nakatingin pa sila sinundan ko ng Front Squat na galign sa cleans.
Supposedly light loaded day today.. gusto ko lang ma try yung light week.. eh anyare?
Diet , wala, i eat whatever I want, as long as high protein !! NO fasting!
4pm ROutine A
Back stretch, arms, 15mins
Sumo DL
120 x 3 x 10
220 x 2 x 8
260 x 5
Workset RPT
360 x 4
320 x 6
280 x 7
Wide pull ups
BW x 3 x 6
Chinups
BW + 30 x 3 x 6
V-Bar close grip pull down
150 x 4 x 12
superset
Hammer rear pull down
100 x 4 x 10
Bent over rows
120 x 3 x 6
Superset
one arm db rows
70/70 x 3 x 6
Circuit
Hanging leg raises x4x10
frog kicks x 4 x 15
reverse crunch x4 x 15
lying windshield wipers x 4 x 10
na fefeel ko na yung mala Youtube na motivation para mabuhat.. kanina kung ano anong naiisip ko pa ra ituloy yung 3 sets
6 pandesal
90 grams cheese
30 ML EVOO
400g Chicken breast
2 scoops PM7
lettuce
10 eggs ( 6 whole, 4 white )
hehe mukhang di ata inabot lol
hindi ako makakilos sa antok.. so off set na lang. bukas na lnag ako mag chest day!
sa ngayon, i eat the fck what I want..
fakin sched! 6pm to 6am, me want sleep badly!