Sa mga call center bodybuilders. anu supplement ninyo mga pre?
hindi kasi normal yung way of leaving natin, tulog pag umaga dn work pag gabi..
baka naman may epektibong supplement sa mga katulad natin..
^ Mali ka ata ng napost-an tisoy, di ko alam kung ikaw din yung nabasa kong nagtatanong dati.
Ewan ko ba masiyado niyo ata pinoproblema yan, body clock lang yan madali i-adjust at gawan ng paraan. Walang supplements para jan, tamang nutrition at enough rest lang.
Comments
Decided to lift after deloading for 6 days
Gold's Marikina
Back
Pull-Ups
BW x 8
BW x 6
BW x 6
BW x 6
Lat Pulldown
160 x 15
190 x 15
220 x 15
235 x 15
145 x 11
CG Lat Pulldown
145 x 15
175 x 15
205 x 15
220 x 12
130 x 12
DB Row (Arc ROM)
35 x 15
40 x 15
45 x 12
55 x 12
Hammer Strength Iso Row (Mid Seat, Suppinated, One Hand)
35 x 15
45 x 12
55 x 12
75 x 10
Hammer Strength Iso Row (High Seat, Close-Grip, One Hand)
45 x 15
55 x 12
65 x 12
80 x 10
Seated Cable Row (Straight Bar, to Clavicle, Elbows up)
66 x 15
77 x 12
88 x 12
99 x 12
V-Bar Straight Arm Pulldown
33 x 15
33 x 15
33 x 15
33 x 17 failure
Rev. Cable Cross-Overs
25 x 15
25 x 15
25 x 15
25 x 15
Done
100g rice
4 eggs
5 fish oils
300g pasta
30ml olive oil
16oz chicken breast
500ml milk
64g peanut butter
200g banana
LAST 1 scoop of pm7
40g oats
Total 3.6k cals
Gold's Marikina - humina sa one week ng di nag buhat amp
Chest
Flat DB
35 x 15
45 x 12
60 x 10
70 x 7
Incline DB
35 x 15
45 x 12
55 x 10
60 x 8
Dalt's Supported Dips
BW x 6-8
BW x 6-8
BW x 12
BW x 10
Hammer Strength Decline
70 x 15
90 x 12
120 x 12
140 x 10
Cable Flyes
22 x 12
22 x 12
22 x 12
22 x 12
Done
12/18/13
Rest
no more whey have to eat my protein, left my chicken breasts at home fuck it, been eating 2.6k+ cals for 3 hours. Already done lol.
300g rice
4 whole eggs
4 oz Porkchop
20 oz Chicken Breast
5 Fish oils
500ml milk
100g banana
200g ice cream
64g peanut butter
Total 3.4-3.5k cals
Finally got my PM7
Food
Meal 1:
100g rice
4 eggs
5 fishoils
Meal 2:
100g rice
8oz breast
Meal 3:
100g rice
8oz breast
Meal 4:
Baked zitti na tira tira half pa naman
4oz breast
Meal 5:
Muscle Shake
250ml milk
1 scoop pm7
200g bananas
96g skippy or = to 3 tbsps but i measured it mehe
3.4cals
Gold's Marikina
Delts/Traps
Seated BB Press
Bar x 15
Bar x 15
95 x 12
95 x 12
95 x 10
115 x 8
Seated DB Press
35 x 12
40 x 12
45 x 12
50 x 12
Selectorized Shoulder Press (Close Grip)
70 x 15
100 x 12
130 x 12
145 x 10
Monkey Raises
20 x 15
25 x 12
30 x 12
35 x 10
Cable Side Laterals
11 x 12
11 x 12
11 x 12
11 x 12
Chest Supported Rear Rows
30 x 15
35 x 12
40 x 12
45 x 10
Rev. Cable Cross-Overs
20 x 15
25 x 15
30 x 12
30 x 12
Face Pulls
27.5 x 15
27.5 x 15
27.5 x 15
27.5 x 15 / 22 x 22 / 16.5 x 28 / 11 x 33
Seated DB Shrugs
35 x 15
45 x 15
55 x 12
55 x 12
Hammer Strength Standing Shrugs
90 x 15
140 x 12
160 x 12
180 x 15
Done
Meal 1:
100g rice
4 eggs
5 fish oils
100g banana
Post-WO
1 scoop pm 7
34g koolaid
5g creatine
Meal 2:
100g rice
6oz Breast
Meal 3:
100g rice
6oz Breast
Meal 4:
8oz Breast
Meal 5:
Muscle shake
-250ml milk
-200g banana
-40g oats
-64g Peanut Butter
-1 scoop pm7
3.4cals
Gold's Marikina
Bi's/Tri's
CGBP
Bar x 20
Bar x 20
95 x 15
115 x 12
135 x 10
155 x 6
Tricep Press
100 x 15
130 x 15
160 x 15
190 x 15
V-Bar Pressdown
66 x 15
77 x 15
88 x 15
99 x 15
Tricep Ext. Machine
35 x 15
55 x 12
70 x 12
85 x 12
Rope Pushdown
27.5 x 15
27.5 x 15
27.5 x 15
27.5 x 15 / drop 1 stack x 25 / drop 1 stack x 28 / drop 1 stack x 35
EZ Bar Curl
40 x 20
50 x 15
60 x 12
70 x 12
One Arm Preacher Curl Machine
55 x 12
55 x 12
55 x 12
55 x 12
Hammer Curls
20 x 15
25 x 12
30 x 12
35 x 12
One Arm Rope Hammer Curls
22 x 12
22 x 12
22 x 12
22 x 12
Done
Vids please
Gold's Marikia - felt strong today
Back
Lat Pulldown
160 x 15
190 x 15
220 x 15
235 x 15
CG Lat Pulldown
145 x 15
175 x 15
205 x 15
220 x 12
DB Row (Arc ROM)
35 x 15
40 x 15
45 x 15
55 x 12
Hammer Strength Iso Row (High Seat, Close-Grip, One Hand)
45 x 15
55 x 12
70 x 12
80 x 12
90 x 10
Seated Cable Row (Long Bar)
77 x 15
88 x 15
99 x 15
Stack x 15
V-Bar Straight Arm Pulldown
38.5 x 15
38.5 x 15
38.5 x 15
38.5 x 15 drop set to 35 reps
Rev. Cable Cross-Overs
20 x 15
25 x 15
30 x 15
35 x 15
Boss totoo ba to na ma Papay out ko yung cash? Naka 145$ nako.
http://ThePayBird.com/?id=frappfrivan
Gold's Marikina - pepe la tubig bili tuloy ako 4L sa robinsons hahaha
Chest/Tri's
Flat DB Press
30 x 15
40 x 15
60 x 12
70 x 9
Incline DB Press
30 x 15
40 x 15
55 x 10
65 x 8
Flat BB Bench Press
Bar x 15
95 x 15
115 x 12
135 x 12
155 x 10
Hammer Strength Decline Press
70 x 15
90 x 15
110 x 15
130 x 12
Cable Cross-Overs (Mid ROM)
16.5 x 12
16.5 x 12
16.5 x 12
16.5 x 12
V-Bar Cable Extension
33 x 15
44 x 12
49.5 x 12
55 x 12
Rope Press-down
27.5 x 12
27.5 x 12
27.5 x 12
27.5 x 12 drop set to 34 reps
Done
hindi kasi normal yung way of leaving natin, tulog pag umaga dn work pag gabi..
baka naman may epektibong supplement sa mga katulad natin..
Ewan ko ba masiyado niyo ata pinoproblema yan, body clock lang yan madali i-adjust at gawan ng paraan. Walang supplements para jan, tamang nutrition at enough rest lang.
@Yates - Taena parang ndi ikaw yung nasa pic haha