Whatever it takes

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  • allen101allen101 Posts: 5,102
    Refeed nung Monday, restday ng Tuesday at ice cream bago umuwi.

    Dec 11, 2013 training

    Stairmaster - 7mins
    Dynamic Stretching

    Calf Raises - Selectorized Leg Press Machine
    160x25,25

    Seated Calf Raise - Machine
    130x15,15,20,20

    Squat
    45x12
    45x12

    111x8
    133x6
    155x4

    dropsets
    133x4
    111x8
    45x12 - front squats

    Leg Extensions
    100x15
    115x12
    130x10
    85x failure

    DB SLDL
    40(2)x12,12,12

    Core training
    Stairmaster - 54flrs
    Lower Back Static Stretching
  • pacoy1002pacoy1002 Posts: 538
    Ganda ng progress mo Len.. Are you doing body recomp? If you are you're doing very good.
  • allen101allen101 Posts: 5,102
    Di ko sure sir Pacoy, hopefully ganun nga kasi di naman na masiyadong bumaba timbang ko, btw thank you :)
  • allen101allen101 Posts: 5,102
    Dec 12, 2013

    Warm-Up
    Crosstrainer - 5mins
    Dynamic Stretching
    Lat Pulldown / Seated Press
    Pull Ups Bwx10 / Dips Bwx12

    Weighted Dips
    Bw+10x12
    Bw+10x15

    superset with..

    Weighted Pull-ups
    Bw+15x4 - nahulog yung DB
    Bw+25x8

    Bench Press // BB Rows
    89x15 // 89x15
    111x12 // 111x15
    133x7 // 133x12

    DB Flys // DB Rows
    20x15 // 50x12
    20x15 // 50x10
    20x15 // 60x8

    Military Press
    45x15
    67x12
    78x10

    Rear Delts Raise - Machine
    55x12,12,12

    BB Shrugs
    133x15
    155x12
    177x10

    BB Curls // Tricep Extension - 1 set lang may umagaw agad e
    OBx12 // 85x15

    DB Curls // Tricep Extension - 2 sets
    20X12 // 85X15

    Concentration Curls // Core Work

    Quickie Cardio:
    Treadmill

    12km/hr - 1min
    4km/hr -1min
    12km/hr -1min
    4km/hr - 1min
    14.5km/hr - 1min
    6km/hr - 1min
    16km/hr - 45secs
    6km/hr - 30 secs

    cooldown.....

    Static Stretching

    Feels like a good workout compared last week kahit bawas carbs na.
  • DregPittDregPitt Posts: 987
    gano katagal yan last workout mo brah?
  • allen101allen101 Posts: 5,102
    1hr brah..

    Cardio + 10-20mins depende sa natitirang oras ko
  • DregPittDregPitt Posts: 987
    deym 1 hr. kakapusin ako kung ako gagawa nyan. haha
  • allen101allen101 Posts: 5,102
    Naglalaro sa 145-147lbs timbang ko sa slimmers after wo.
    Di ko alam kung bakit pero nung nagtimbang kami sa GG nung Sunday 150lbs ako.
    28sm0ck.jpg[/img]
    rumfys.jpg
  • kopikopi Posts: 690
    Good progress sir..very nice :^^ tuloy tuloy lng
  • daltonkamotedaltonkamote Posts: 3,629
    witwiw!!!!
  • allen101allen101 Posts: 5,102
    lol!!
  • allen101allen101 Posts: 5,102
    /rant

    Tangena may gusto sumikat sa PM7 page ko..

    Hahahahaha!

    6q9tv7.jpg2e4axkm.jpg1z1d3xu.jpg
  • redred Posts: 753
    sarap batukan ng gagong yan!
  • YatezYatez Posts: 2,745
    Nawala comment ko
  • DregPittDregPitt Posts: 987
    tawa ko dun sa pharmacy student daw sya. proud pa. haha lolz
  • allen101allen101 Posts: 5,102
    Binura niya, hindi niya mapanindigan mga claims niya e tapos hinamon mo pa ng suntukan hahaha!Natakot kay yates tinignan siguro profile ni yates kala niya si hulk lol
  • daltonkamotedaltonkamote Posts: 3,629
    potaena nya, mas mukha pang nag ggym kargador namen dito,
  • allen101allen101 Posts: 5,102
    Nyahaha ayoko nga sana sagutin ng pabalang yan e dahil siyempre business page ko pa din yan, pero umpisa pa lang kasi ng banat niya nakaka pikon na.
  • monching11monching11 Posts: 7,273
    Kainis yan ah. Amf
  • allen101allen101 Posts: 5,102
    Dec 14, 2013

    SPE Day

    Deadlift

    3 circuits



    Dec. 16, 2013

    Upper Body
    Trained with Vinch at Slimmers Mega

    Di ko na maalala lahat mga pinag gagawa namin, go with the flow lang ako, basta it was intense, lalo sa bp.
    Mukang need ko kumain ng madami ngayon sigurado ultimate doms to bukas!

    Thanks again Vinch!
  • YatezYatez Posts: 2,745
    Pics or it didn't happen
  • allen101allen101 Posts: 5,102
    ^ It didn't happen brah..
  • badass_vinchbadass_vinch Posts: 4,471
    PR but no vids.

    Welcome brah! Kakain din ako madami. Hinihintay ko lang 6pm buffet :)
  • allen101allen101 Posts: 5,102
    ^ Niyayaya ko nga si misis kanina pa sabi ko gusto ko mag bully boy burger ngayon, kaso inaantay ko pa yung bayad nung umorder ng PM7 lol, ayun kinaen ko muna yung baon kong manok at oats.

    Sarap niyan buffet na naman maguubos ka na naman ng steak ahaha!
    Next year pag sinisipag ka na ulit sabay ulit ako sayo para lalo ko ganahan haha!Dec. 16, 2013
    Since naglog na si Vinch may kopyahan na ko.....

    Stretching, Cable Crunches, Lying leg raises

    BB Bench Press
    45x12
    89x12
    111x10
    133x8 - Max ko na talaga to e pero nagwawarm-up pa lang pala kami ni Vinch lol
    177x5
    177x6

    Pull-ups
    Bwx10, next sets to failure

    Inclined DB Press superset with supported DB Rows
    45x12,10,8 // 60x8,50x8, 50x8

    Machine rows (narrow) superset with Dips
    160x12 // Bwx8-10

    Machine rows (wide) superset with machine shoulder press
    85x failure // 85 x failure
    100x failure// 100 x failure

    Side laterals, Front raises

    Dip machine variations
    Rope pressdown
    DB/BB curls
    Hammer curls
  • monching11monching11 Posts: 7,273
    Mawawala ka sa log no pag sumabay kay vinch? hahahah
  • allen101allen101 Posts: 5,102
    ^ Uu hahaha!

    Anything goes talaga e haha.
    Pero ok nga e kasi ang goal ko talaga kanina e makapag BP ng beyond sa comfort zone ko.
    Success naman at sumobra pa may mamaw ba naman nakabantay e hehe
  • allen101allen101 Posts: 5,102
    Weight update : 142lbs
  • allen101allen101 Posts: 5,102
    One of the many proofs that haters gonna hate.

    lol


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  • JettieJettie Posts: 3,763
    Akala ko tropa mo yan.
  • allen101allen101 Posts: 5,102
    Ka-opisina ko dati saka naging kasama ko nuon sa mga akyat.Ewan ko ba dami din ingitero sa fb e, kahit kaya sa mga post niyo may mga nakikita akong katawa tawang comments ng mga pasimpleng hgh lol
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