Kase richiekid din cya, ok lang bumili ng bala lol
nabebenta naman boss pabalik heheheRant : fckin smart bro canopy isp ko lol wala pa rin ako net.. gademet!offline ps3 gaming at walang silbe ang pc!
Update ko na rin yung food ko kahapon from
2 McChicken Spicy berger
3 eggs
1 banana que
1 scoop PM7
Routine B
RC warmup 15mins
BB bench press
50x3x15
120x3x10
Workset RPT ( dapat talaga lightweek amf, ego strikes again!)
220x8 ( eh na spot na sa last 4 , bumibigay na lol dahil kulang sa warmup dahil sa kasabay ko mag BP)
160x9
120x10
Triceps rope pull down
60x3x12
superset
hammer db curls
30/30x3x12
Abs
hanging leg raises 3x12
reverse crunches 3 x 20
Frog kicks 3 x 40
Hanging leg raises 3x4
500 g boiled chicken breast boneless,skinless
200g rolled oats
3 banana
2 scoop PM7
at killer Magnum na bigay ni utol
All foods eaten 2hrs amf
Resulting comatose sa kabusuganLater leg day at Fitness First moa at magtatanong na ko sa Golds Gym baywalk kung ano facilities at equipment's nila.
yung DB ko di ko alam paano ko ma increase hehe saka yung tamang ROM ewan, parang ang hina ko sa DB
May spot yan, hihimayatin nga ako sa 220lbs amf, di ko na uulitin yan di ko pala kaya ng matiwasay na maganda ang ROM lol.
balik na lang ako sa magaan hehesuper late logs dahil ngayon lang ako nagkainternet! Tanginang smart yan wasak!
Friday Leg day FF even lack of sleep due to important manners...
Sa quest! fus ro dah!
1:00PM
Hip, legs stretching na kung ano ano
back stretch
15mins
Barbel back squat
50x3x15
70x10
120x12
Workset
160x3x12 ( testing ko yung high reps na 12 reps hehe )
I survive the horror!
Front squats ( clean and squat )
100x3x12
Leg press
400 x 3 x 8
Leg extensions
100 x 4 x 12
SLDL
130 x 3 x 12
Sitting Calf raises
100 x 3 x 20
Saturday Shoulder day
10am
RC shoulder stretch and eklavern
15mins
OHP
40x3x10
60x10
70x10
80x10
Workset
100x10
80x11
60x12
Seated Shoulder DB press
20/20x12
30/30x12
40/40x3x12/10/12
Shit foods today unexpected ko dahil biglang pangumaga ako, bawi na lang ako bukas na maayos hehe
7am = Hot Dark chocolate large 711 and a big chicken asado siopao
10am = Cheeseburger McDo
1pm = Triple meat whooper Value meal Burger King
3pm = tulog
workout
8pm = Andoks whole roasted chicken, kalahating kalderong kanin
Jet, I was reading your post while having lunch talaga naman ang consistency sa kain nakaka-elib ka hahaha...pati lifts mo ha tataas. Bilis ng progress mo 1 yr ka palang, how much more pag nag 3 yrs. kana.
Decided not to strain my lower back so using Front Squats and Leg press with high reps muna
Front squats
50x3x15
60x12
80x12
Workset
160 x 8
140 x 9
120 x 10
Leg Press Machine
200 x 4 x 12
Leg extensions
100 x 4 x 15
SLDL
120 x 4 x 12
Standing Calf Raises
200 x 4 x 30
Hanging Leg raises 3 x 12
Reverse Crunches 3 x 20
Dragon flag raises 3 x 1
9am 5 pandesal 60g cheese palaman
12:30 pm 2 canned large corned tuna ( no choice wala ulam ), 150g rice
3:00 PM smoothie style super shake ( will post video later ) ice cream ang dating pag na freezer
Comments
kanina nag alarm ako 2pm para mag gym pero dumilat lang ako haha
tapos nung nagdecide ako offset na lang, biglang pumasok naman sa isip ko 2 hrs ps3 mode? haha
pero nauwi pa rin sa tulog hehe
Hahaha.
malnutrisyon din kinain ko ngayon dito sa opis
2 order ng McChicken Spicy berger... nananalig ako na ma Jessy Mendiola ako.
nabebenta naman boss pabalik heheheRant : fckin smart bro canopy isp ko lol wala pa rin ako net.. gademet!offline ps3 gaming at walang silbe ang pc!
Update ko na rin yung food ko kahapon from
2 McChicken Spicy berger
3 eggs
1 banana que
1 scoop PM7
Routine B
RC warmup 15mins
BB bench press
50x3x15
120x3x10
Workset RPT ( dapat talaga lightweek amf, ego strikes again!)
220x8 ( eh na spot na sa last 4 , bumibigay na lol dahil kulang sa warmup dahil sa kasabay ko mag BP)
160x9
120x10
Incline Dumbells bench press
20/20x12
30/30x12
50x3x12
Dips
BW x 3 x 12
CGBP
100x3x12 may bantay salakay spotter
Superset
BB bicep curls
80x3x10
Triceps rope pull down
60x3x12
superset
hammer db curls
30/30x3x12
Abs
hanging leg raises 3x12
reverse crunches 3 x 20
Frog kicks 3 x 40
Hanging leg raises 3x4
500 g boiled chicken breast boneless,skinless
200g rolled oats
3 banana
2 scoop PM7
at killer Magnum na bigay ni utol
All foods eaten 2hrs amf
Resulting comatose sa kabusuganLater leg day at Fitness First moa at magtatanong na ko sa Golds Gym baywalk kung ano facilities at equipment's nila.
Although mas mahirap talaga DB, layo na yata ng 220 bb sa 50 each na DB.
La lang napansin ko lang.
Malay mo mani na pala sayo ang 70-80 DB's di ba..
Sakto pala jet i-BP mo kami ni red pag nagkape tayo sa baba ng office ehehe
May spot yan, hihimayatin nga ako sa 220lbs amf, di ko na uulitin yan di ko pala kaya ng matiwasay na maganda ang ROM lol.
balik na lang ako sa magaan hehesuper late logs dahil ngayon lang ako nagkainternet! Tanginang smart yan wasak!
Friday Leg day FF even lack of sleep due to important manners...
Sa quest! fus ro dah!
1:00PM
Hip, legs stretching na kung ano ano
back stretch
15mins
Barbel back squat
50x3x15
70x10
120x12
Workset
160x3x12 ( testing ko yung high reps na 12 reps hehe )
I survive the horror!
Front squats ( clean and squat )
100x3x12
Leg press
400 x 3 x 8
Leg extensions
100 x 4 x 12
SLDL
130 x 3 x 12
Sitting Calf raises
100 x 3 x 20
Saturday Shoulder day
10am
RC shoulder stretch and eklavern
15mins
OHP
40x3x10
60x10
70x10
80x10
Workset
100x10
80x11
60x12
Seated Shoulder DB press
20/20x12
30/30x12
40/40x3x12/10/12
Side lateral raises DB
20x3x15
Cable reverse flyes ( rear delt )
15/15 x 3 x 12
Reverse grip barbel front raises
20x3x12
supersets
Modified wide barbel upright rows
40x3x12
DB shrugs no rest in between sets
70/70x15
60/60x15
50/50x15
40/40x15
30/30x15
25/25x15
20/20x15
15/15x15
10/10x15
Sundot moments
Tricep db extensions
15/15 x 4 x 15
superset
alternating DB bicep curls
25/25 x 4 x 10Update weight pala, water weight madness
from 130 lbs to 135 lbs
7am = Hot Dark chocolate large 711 and a big chicken asado siopao
10am = Cheeseburger McDo
1pm = Triple meat whooper Value meal Burger King
3pm = tulog
workout
8pm = Andoks whole roasted chicken, kalahating kalderong kanin
Back, arms, hams stretch 15mins
Sumo Deadlifts
120x3x10
220x8
270x6
Workset RPT
320x6 kiss and go no belts
270x7
220x8
Chinups
BW x 2 x 10
BW + 30 x 6
BW + 25 x 7
BW + 20 x 8
Wide pull ups
BW x 3 x 7
V-bar pull downs
150x4x12
superset
hammer strength pull down machines rear
120x4x12
Dynamic rows under hand grips
120x3x12
One arm DB rows
50x3x12
Hanging Leg raises
5x12
12pm = 8 pcs master siomai , 2 rice
4pm = 6 eggs whole
8pm = 5 eggs whole, 2 porkchop, bahala na si batman rice.
Routine B 7pm
RC stretch, mobility and shit stuffs 15mins
Barbell Bench Press
40x3x12
60x2x12
120x10
Workset RPT
160 x 10
150 x 11
120 x 12
Bomba!!
DB incline press
25/25 x 12
30/30 x 12
40/40 x 10
worksets
50 x 3 x 10
Dips
BW x 3 x 12
CGBP long bar
100 x 3 x 10
supersets
bb bicep curls
70 x 3 x 10
Triceps rope pull down
55 x 3 x 12
superset
hammer DB curls
25/25 x 3 x 10
Alternating DB curls
30/30 x 3 x 10
superset
Tricep kickbacks
15/15 x 3 x 10
Hanging leg raises 4 x 10
reverse crunches 4 x 15
Dragon flag 3 x 1
10am = 9 pandesal with peanut butter, keso , butter
12pm = 1 whole chicken guisado , isang takal ( fist size ) kanin
3pm = sweet corn 1 whole
7pm = PM7 + saging + peanut butter
10pm = Andoks whole chicken + isang kalderong kanin major in tutong
My weight after tumae at after meals = 144 lbs lol
Allen, busog ako nyan hehe malaki tyan dahil after ko kumain ang timbang na yan at sangkaterbang water weight pa hahaha
di pa ko nagtitimbang Monday Morning walang laman tyan hehe gagawin ko na lang yun pag January na hehe
Epic meals lang siguro at water retention
bulking problems solve!
Amf to hahaha
My meal yesterday
8am 8 pandesal, peanut butter, cheese, butter
12pm Yashinoya Bento meals
with the manager , all expense paid was
3pm Baliwag Lechon manok store, 1 order sisig, 1 order bopis, pancit, 5 quail eggs, 1 1 day old chicks.
10pm SNR pizza 6 pcs ata nakain ko, 1 whole chicken andoks
Sarap kumain ng libre!~ hahaha
Decided not to strain my lower back so using Front Squats and Leg press with high reps muna
Front squats
50x3x15
60x12
80x12
Workset
160 x 8
140 x 9
120 x 10
Leg Press Machine
200 x 4 x 12
Leg extensions
100 x 4 x 15
SLDL
120 x 4 x 12
Standing Calf Raises
200 x 4 x 30
Hanging Leg raises 3 x 12
Reverse Crunches 3 x 20
Dragon flag raises 3 x 1
9am 5 pandesal 60g cheese palaman
12:30 pm 2 canned large corned tuna ( no choice wala ulam ), 150g rice
3:00 PM smoothie style super shake ( will post video later ) ice cream ang dating pag na freezer