I had a little similarities of what you have experienced. I used to be a fat kid too back in my childhood days. And you are someone that i can look up to. Masasabi kong kaya ko talaga. thanks kuya. keep up the good work. kudos!
Hindi ko alam kung mamomotivate ba ako o panghihinaan na ng loob dahil sa na back read ko sa journal mo bro. Inggit much! hehe. Yes. Please share your diet and WO nung nag tanggal ka ng fats.
@Ghee thanks sir. I've been using PHAT as my workout routine ever since 2012. @shane try reading "body building revealed by will brink". I've gained most of what I know from that book. I cannot guaranty that it will work on everyone but I hope that this can help with your journey. Just read it and apply it.
@Hrithik malaki na sir. Malaki na nagain kong fat. Hahahah!
@paturkturk26 di nga bro? ikaw pa! alam ko meticulous ka sa macros mo kaya kontrolado mo yung gains mo without getting very fat. post ka na ng pic at nang malaman. hehe.
Comments
on the way to shredded property! lol hahaha Good Job brod! keep it up
nakaka miss din ang abs for the college girls hahaha
Upper body powerday
Flat bp
100 x 15
150 x 12
200 x 5 x 3
Incline db
50/50 x 12
60/60 x 8 x 3
Weighted dips
Bw + 35 x 7 x 3
Bentover row
100 x 12
130 x 10
140 x 8 x 2
Weighted pull ups wide grip
Bw + 25 x 6 x 3
Croc rows
80 x 6 x 3
Seated mp
90 x 8
100 x 5 x 3
Db side lateral
25/25 x 8 x 3
Skull crusher
60 x 8 x 3
Bb bicep curls
60 x 8
70 x 5 x 3
April 6, 2014
Lower body powerday
Squats
110 x 10 x 3
150 x 5 x 5
Leg press
270 x 12
300 x 10 x 3
Calf raise
300 x 12 x 4
Hack squat (smith machine)
80 x 8 x 3
Leg extensions
80 x 8
100 x 6 x 3
Glute/hamstring raise
50 x 10 x 3
April 7, 2014
Rest
Back and shoulder hypertrophy
Bent over row
100 x 12
120 x 10 x 3
Pull ups - wide
Bw x 12 x 3
Lat pulldown - close grip
120 x 10 x 3
Seated cable row
120 x 12 x 3
Croc rows
50 x 12 x 3
Db shoulder press
50/50 x 10 x 3
Side lateral raise
20/20 x 10 x 3
Front raise
20/20 x 10 x 3
Upright rows
70 x 10 x 3
@shane try reading "body building revealed by will brink". I've gained most of what I know from that book. I cannot guaranty that it will work on everyone but I hope that this can help with your journey. Just read it and apply it.
@paturkturk26 di nga bro? ikaw pa! alam ko meticulous ka sa macros mo kaya kontrolado mo yung gains mo without getting very fat. post ka na ng pic at nang malaman. hehe.
(Nakalimutan mo din ba?)
Dalawa po yung PBB account mo sir. Si putrack at si paturkturk26. Bawal po kasi yung dalawa ang handle name sa mga forums.
applicable din ba yun ganyan physique sa maliliit? gusto ko rin yung height kaso di na pwede :arghh: lol @paturkturk26