Nilagyan ko ng bandage wrap kasi yung sa gitna ng wrist at forearms ko may parang kumikirot sa part na yun, di ko malaman bakit.. Saka ambilis mangawit o mangalay na rin.
Again, hindi sa wrist yung diperensya, sa yung parang sa gitna mismo
in any case, kung matagal na yang ganyan. ipa check nu pa rin sir. for safety reasons, lalo na sa lifestyle natin na nag bubuhat ng mabigat..
Nilagyan ko ng bandage wrap kasi yung sa gitna ng wrist at forearms ko may parang kumikirot sa part na yun, di ko malaman bakit.. Saka ambilis mangawit o mangalay na rin.
Again, hindi sa wrist yung diperensya, sa yung parang sa gitna mismo
in any case, kung matagal na yang ganyan. ipa check nu pa rin sir. for safety reasons, lalo na sa lifestyle natin na nag bubuhat ng mabigat..
nope, past 3-4 days lang since last chest day ko. Inoobserve ko pa rin naman hence bumili na rin ako wrist support baka sakali.
Comments
Mukha lang sir sa pic pero sa personal DYEL pa rin hehe maliit kasi ako kaya mukhang ganyan sa pics.
@Allen
Hehe buti nagagamit ko yung librean beanie sa Razer , weak na kasi kapit ng salamin ko kelangan ng mga headgear para kumapit hehe
kulang ka man sa height, lamang ka naman sa mass sa mga matatangkad hehehe one of my idol dito sa PBB! mirin' on your lifts brah!
wala naman magic oh kung ano ano, ang sakin lang kasi nagstart talaga ako sa strength training, siguro newbie gainz pa rin but still gumana sakin.
@jettie
puedeng mag take nang whey protein during fasted state?
black coffee? di puede may creamer ? unli coffee sa office Idol
in any case, kung matagal na yang ganyan. ipa check nu pa rin sir. for safety reasons, lalo na sa lifestyle natin na nag bubuhat ng mabigat..
yeah, masanay ka kung gusto mo talaga magfast, yung creamer may calories din yan.
Masarap naman mag black coffee, nakaka adik nga eh, kahit barako coffee nakakarami ako kelan lang ako natuto mag kape since i started Leangains.
nope, past 3-4 days lang since last chest day ko. Inoobserve ko pa rin naman hence bumili na rin ako wrist support baka sakali.
9:00am-10:15am
stretch 10mins
Conv Deadlifts
135 x 10
205 x 8
225 x 8
315 x 4
315 x 5
Weighted chinups
BW + 35 x 6
BW + 20 x 7
BW + 15 x 8
Bent over rows
85 x 10
140 x 3 x 8
Done
DO I EVEN LIFT?
Natty confirmed lol
Project arms 8:50am - 11:15am
RC stretch,mobility 15mins
DB bench press flat
25/25 x 20
35/35 x 15
50/50 x 10
60/60 x 8
70/70 x 5
60/60 x 8
50/50 x 10
Decline Bench press
45 x 20
65 x 15
85 x 15
135 x 12
205 x 5 spotted
175 x 8
135 x 10
Dips
BW x 4 x 15
peck deck flyes machine
40 x 15
50 x 15
60 x 15
70 x 15
80 x 15 dropset
70 x 8
60 x 8
50 x 9
40 x 8
30 x 8
20 x 10
HS machine
90 x 12
160 x 12
180 x 3 x 5
ez bar bicep curls
60 x 12
65 x 12
70 x 12
db alternating bicep curls
25/25 x 4 x 10
done
Project arms gym
Barbel back squat at the parallel dipping station
bar x 2 x 20
135 x 10
175 x 8
225 x 8
265 x 5
225 x 7
135 x 12
Leg extensions
40 x 15
30 x 15
20 x 16
10 x 18
50 x 15
40 x 15
30 x 12
20 x 13
70 x 12
60 x 13
50 x 12
40 x 10
30 x 12
20 x 15
Leg curls
50 x 10
40 x 10
30 x 10
20 x 10
60 x 10
50 x 10
40 x 10
30 x 10
70 x 10
60 x 10
50 x 10
40 x 10
hindi ko na tinapos, nahihilo na ko sa inet
deads!
heto ang gusto kong maabot na itsura ng katawan sa ngayon! ganda!
Project arms
stretch, mobility 15mins
Conventional Deadlifts
135 x 10
195 x 9
225 x 8
315 x 5
355 x 3
315 x 5
Chinups
BW + 35 x 6
BW + 20 x 7
BW + 15 x 8
Row machine
80 x 15 dropset
70 x 15
60 x 15
50 x 12
90 x 13 dropset
80 x 12
70 x 10
60 x 11
100 x 10 dropset
90 x 8
80 x 7
70 x 9
110 x 8 dropset
100 x 6
90 x 5
80 x 8
DB rows
50/50 x 3 x 10
Hanging leg raises
post ko ulet sa journal ko trained with rratrvino, dskinny, vinch
Project arms
10mins stretch,mobility
DB bench press
35/35 x 15
45/45 x 15
50/50 x 12
70/70 x 8
70/70 x 7
60/60 x 8
50/50 x 10
Decline BB bench press
bar x 20
135 x 12
175 x 3 x 8
Dips
BW x 3 x 15
Peck deck flyes
70 x 4 x 15
Incline DB bicep curls
15/15 x 4 x 10
Ez bar bicep curls
30 x 3 x 15
Done
Mega power gym
Stretch, mobility 10mins
Bb back squats
bar x 2 x 15
120 x 5 x 5
250 x 3 x 5
Leg press
190 x 15
290 x 3 x 10
Leg extensions
100 x 3 x 15 ( 20 secs rest in between sets )
Standing calf raises
400 x 3 x 20
Project arms Gym
Not so good sleep 3 hours lang... galing ng 16hrs shift from saturday 9pm-1pm .. BOOM PANES!
Stretch,mobility 15mins
OHP
bar x 3 x 15
65 x 12
70 x 12
85 x 10
115 x 5 ( not so good lift, form were shit )
90 x 3 x 8
85 x 8 ( drop set )
Side lateral Raises
15/15 x 3 x 15
20/20 x 10
Picture dahil konti tao ( isang himala )
Reverse Cable flyes
20/20 x 3 x 15
30/30 x 15 ( drop sets )
20/20 x 8
10/10 x 15
EZ bar front raises
35 x 3 x 15
supersets
Modified wide upright rows
35 x 3 x 15
Shrug machine
300 x 3 x 15
Shoulder press machine
40 x 15
50 x 15
60 x 15
70 x 8
DB bench press
40 x 12
50 x 10
60 x 8
70 x 6
Picture ulet !
Pang Fb profile pic na to hehehe . Nice definitions sir sa shoulders . Mirin!
Giba.. ako lol
Iba ka talaga brah! Sakit sa ulo nyan IMO.