Shoulder biceps at our office gym and it sucks. Manual kabit ang dumbells mudafawkin!! kinakain oras ko syet!
10:00 am - 11:00 am
15mins RC, shoulder, arms stretch and mobility shiznits!
jump rope tanga edition
Seated Shoulder Press
5/5 x 3 x 15
30/30 x 3 x 12
Straight arms side lateral db raises
10/10 x 3 x 15
Straight bar reverse grip front raises
30 x 3 x 12
Superset
modified wide grip upright rows
30 x 3 x 15
BB bicep curlz
50 x 3 x 10
Arnold Curlz
5/5 x 3 x 15
Ab pulldown machine *( tangina ang tigas neto, kulang sa langis puta hassle )
Romanian chair crunches
lying leg raises.Umay nakapag selfie rin sa gym sa opis hehehehe
Current weight : 138.9 lbs ( bagong gising weight after tae and jinggle bells )
Pero syempre sa gym malamang bawas bawas na
Namamaalam na ang mumunting abs ko noon hehe
Today was like, uh kinda eew day coz' it's stressful day of eeky 16 hours of shift schedule from whacking 2pm Tuesday to 6am Wednesday morning.. It is so kapagod , as in to the highest level duhh..
And my food was like kadiri kasi i don't have baon to begin with. I end up like eating in fast food chains along the Emerald avenue, it's ka-ka talaga.. KFC 2 chicken with rice, Armored Chicken ng Mini stop and Estrata's chicken teriyaki meal.. it's so frustrating and kinda eewy coz it's dirty duh!? Plus it's gastos to the highest level.
Down to 10hours before I go home na, it's kinda shit way to prepare for our GWO tomorrow with the basher boys..
Good to know it;s my fuaarking rest day kundi , someone's gonna get eaten..
Meal was shit, sleep was shit, and gainz were shit!
pag gy ako, automatic 6hrs or less lang tulog ko palagi pero buhat pa rin adjust nga lang muna sa training.. pero sa tulad mo paps na ayos ang nutrition, yakang yaka mo yan kahit heavy wo pa
Bar x 15
Bar x 15
65 x 15
di ko po alam ang bigat x 5
I invoke my rights to self incrimination x 12 x 10 X 8 X 6
Flat DB Press
45 x 12 Nearly injured right RC haha noob
50 x 10
55 x 8
55 x 8
Dips
BWx12-15x 4
Flat Hammer Strength Press
I invoke my right to self incrimination x 15
I invoke my right to self incrimination x 12
I invoke my right to self incrimination x 10
I invoke my right to self incrimination 40 x 8
Pec Deck
I invoke my right to self incrimination x 15 x 4
Hindi ko na matandaan yung weight since lower weight ginamit ko at I never tried doing those movements due to it's dalton's BB program hehe
Anyways, na block na yung tpc at pbb sa station ko so nganga.com.ph na ko sa shift hehe goodluck!
High reps shoulder/bicep day try try din
5:40-7:00pm
RC mobility and stretch 10mins
Seated Shoulder Press DB
15/15 x 3 x 15
20/20 x 15
30/30 x 15
40/40 x 14
55/55 x 13
Side lateral straight arm raises DB
10/10 x 4 x 15
Reverse cable crossover
10/10 x 4 x 15/15/14/13
Reverse Grip Front raises Ez bar
30 x 4 x 20
Supersets
wide grip upright right row
50 x 4 x 20
Circuit DB shrugs
80 x 15
70 x 15
60 x 15
55 x 15
50 x 15
40 x 15
30 x 15
25 x 15
20 x 15
15 x 15
10 x 40
Comments
10:00 am - 11:00 am
15mins RC, shoulder, arms stretch and mobility shiznits!
jump rope tanga edition
Seated Shoulder Press
5/5 x 3 x 15
30/30 x 3 x 12
Straight arms side lateral db raises
10/10 x 3 x 15
Straight bar reverse grip front raises
30 x 3 x 12
Superset
modified wide grip upright rows
30 x 3 x 15
BB bicep curlz
50 x 3 x 10
Arnold Curlz
5/5 x 3 x 15
Ab pulldown machine *( tangina ang tigas neto, kulang sa langis puta hassle )
Romanian chair crunches
lying leg raises.Umay nakapag selfie rin sa gym sa opis hehehehe
Current weight : 138.9 lbs ( bagong gising weight after tae and jinggle bells )
Pero syempre sa gym malamang bawas bawas na
Namamaalam na ang mumunting abs ko noon hehe
isang buong pitso tinola
100g rice
PM7, 2 banana , 5g creatine, yelo shake
2 fishoil
1 calcium
4pm - Large Choco frapuccino 7-11, 4 eggs whole, banana
7pm - Deep fried chicken breast, legs 1 rice, 2 eggs whole
to be continued
BF measured using BF caliper on 6 points :
that's my 10 years of nothing gainz!
5:40pm-6:30pm
RC, back, arms stretch labo labo 10mins
Wide grip pull ups
BW x 4 x 8
Lat pull down ( plateloaded )
200 x 4 x 12
V bar pull down
180 x 4 x 15
Hammer pull down machine
100 x 4 x 15
One arm db rows
50/50 x 4 x 15
The controversial Straight Arm V-Bar Pressdown
60 x 4 x 15
CG bicep curl ez bar
80 x 4 x 10
Alternating bicep db curl
25/25 x 4 x 10
Hanging leg raises
4x12
bulking update to start the year para iwas shit bulk.
Today was like, uh kinda eew day coz' it's stressful day of eeky 16 hours of shift schedule from whacking 2pm Tuesday to 6am Wednesday morning.. It is so kapagod , as in to the highest level duhh..
And my food was like kadiri kasi i don't have baon to begin with. I end up like eating in fast food chains along the Emerald avenue, it's ka-ka talaga.. KFC 2 chicken with rice, Armored Chicken ng Mini stop and Estrata's chicken teriyaki meal.. it's so frustrating and kinda eewy coz it's dirty duh!? Plus it's gastos to the highest level.
Down to 10hours before I go home na, it's kinda shit way to prepare for our GWO tomorrow with the basher boys..
Good to know it;s my fuaarking rest day kundi , someone's gonna get eaten..
Meal was shit, sleep was shit, and gainz were shit!
Nagmamahal,
Charot
Yihie!
Woo 1 oras na lang at ako'y makakatulog na....
Gawdeymit! Tulog talaga kalaban ng isang call center na gusto magbuhat!
100% I can't lift the lift mamaya... ubos pawirs ko !
buti ako last gy ko na to after ng anim na araw
Same workout with dalts,mon, yates
Incline BB BP
Bar x 15
Bar x 15
65 x 15
di ko po alam ang bigat x 5
I invoke my rights to self incrimination x 12 x 10 X 8 X 6
Flat DB Press
45 x 12 Nearly injured right RC haha noob
50 x 10
55 x 8
55 x 8
Dips
BWx12-15x 4
Flat Hammer Strength Press
I invoke my right to self incrimination x 15
I invoke my right to self incrimination x 12
I invoke my right to self incrimination x 10
I invoke my right to self incrimination 40 x 8
Pec Deck
I invoke my right to self incrimination x 15 x 4
Hindi ko na matandaan yung weight since lower weight ginamit ko at I never tried doing those movements due to it's dalton's BB program hehe
Anyways, na block na yung tpc at pbb sa station ko so nganga.com.ph na ko sa shift hehe goodluck!
Same thing here... pero ngayon okay na ulit.
Try to check your browser settings. Effect siguro ng outage sa ibang bansa.
5:45pm-6:20pm
Leg, singet, back stretch and mobility 15mins
Front Squats clean grip
bar x 3 x 15
50 x 2 x 10
Worksets
100 x 4 x 15/16/17/20
Leg press
200 x 4 x 15/16/17/20
Leg extensions
50 x 5 x 30
SLDL
100 x 4 x 20
Standing calf raises
200 x 5 x 25/30/34/35
abs
some crunches, some leg raises, some random abs stuff
5:40-7:00pm
RC mobility and stretch 10mins
Seated Shoulder Press DB
15/15 x 3 x 15
20/20 x 15
30/30 x 15
40/40 x 14
55/55 x 13
Side lateral straight arm raises DB
10/10 x 4 x 15
Reverse cable crossover
10/10 x 4 x 15/15/14/13
Reverse Grip Front raises Ez bar
30 x 4 x 20
Supersets
wide grip upright right row
50 x 4 x 20
Circuit DB shrugs
80 x 15
70 x 15
60 x 15
55 x 15
50 x 15
40 x 15
30 x 15
25 x 15
20 x 15
15 x 15
10 x 40
BB bicep curls
55 x 4 x 20
DB hammer curls
25/25 x 4 x 15
Close Grip preacher curls
30 x 4 x 25
Arnold curls
15/15 x 4 x 15
Done
Heavy back day.
Warmup, stretch, mobility 15mins
Sumo deadlift
120 x 2 x 10
220 x 8
280 x 6
320 x 2
Workset RPT
360 x 5
320 x 6
300 x 7
Fuckin dead tired and my heart like I was doing 10k run cardio shit
Pullups
BW + 25 x 6
BW + 20 x 7
BW + 15 x 4 my hands were fuckin tired
Bent over rows
160 x 4 x 6
Wide grip pull ups
BW x 4 x 10 ( one foot assisted using the bar on the squat rack, wala eh pagod na )
V bar lat pull down
60 x 4 x 25
Bicep db curls
25 x 4 x 25
Hanging legraises x 4 x 10
reverse crunches x 4 x 15
frog kicks x 4 x 15
crunches x 4 x failure
Trying to mix something today on my Chest
RC warmups mobility and stretch 15mins
Incline BB press
bar x 3 x 15
60 x 2 x 12
120 x 12
150 x 10
160 x 8
100 x 15
Syempre may alalay na lol di naman ako sanay dito
DB bench press
55 x 4 x 12
same as above
Dips
BW x 3 x 15
BW x 10
pagod
Tricep pulldown straight bar
90 x 4 x 15
Ez bar bicep curls
60 x 4 x 10
superset
ez bar tricep extensions ( tama ba? )
40 x 4 x 10
Captain seats leg raises 4 x failure