Nice pictures bro. Lapad na ng back mo. Keep the flame burning!
Salamat bro! Were all gonna make it brah! Hihihi
Naniniwala kasi ako na basta may changes maliit o malaki man, mahalaga di tayo sumusuko hangang marating ung goal naten
Pero honest comment, mas malapad ka para sa height mo brod kaya tyak ako magtuloy tuloy ka lang sa training, may patutunguhan ka basta wag puro tayo katawan, dapat pati ugali i workout din ng gumanda hihihi
At sa chic magnet nman, nakakatulong talaga sa usaping ganyan pag may katawan hihihi
Nice pictures bro. Lapad na ng back mo. Keep the flame burning!
Salamat bro! Were all gonna make it brah! Hihihi
Naniniwala kasi ako na basta may changes maliit o malaki man, mahalaga di tayo sumusuko hangang marating ung goal naten
Pero honest comment, mas malapad ka para sa height mo brod kaya tyak ako magtuloy tuloy ka lang sa training, may patutunguhan ka basta wag puro tayo katawan, dapat pati ugali i workout din ng gumanda hihihi
At sa chic magnet nman, nakakatulong talaga sa usaping ganyan pag may katawan hihihi
Tama Bro, aanhin ang magandang katawan kung sa ugali sablay naman. We try to be humble to learn our mistakes ika nga. tuloy tuloy lang ang training at makakamit naten ang tagumpay. cheers
Grabe na talaga transformation mo sir @Emman1986 kumpara dun sa picture mong naka dog tag ka Good job!
malamang brod eh biro mo ba naman ung naka dogtag ako eh 7 years ago pa eh hahaha kung wala pinag bago yun eh nako baka napariwara na buhay ko hahaha :P
kokonti nga gains ko kumpara sa mga more than 7 years na. lately na lang kasi ako naka graduate sa broscience university hehehe pero past is past kaya isipin ko na lanag eh yung future at yung mga matutunan ko dito sa pbb university para mas maimprove ako hihihi
Skull Crusher
Ez bar olybar x15
10kgs x13
15kgs x12
20kgs x10
Rope PushDown
5 sets
Some leg shots. kahirap mag selfie ng legs! Lol. not that massive , naubos ata sa mini cuts ko hihihi kaya looking forward na lang sa upcoming bulking ko good luck sakin
Skull Crusher
Ez bar olybar x15
10kgs x13
15kgs x12
20kgs x10
Rope PushDown
5 sets
Some leg shots. kahirap mag selfie ng legs! Lol. not that massive , naubos ata sa mini cuts ko hihihi kaya looking forward na lang sa upcoming bulking ko good luck sakin
Nice sir :sport: mirin JORDAN Team USA jersey. Trade tayo sa nike tank ko ung nasa side bar lols
may nakita na kong ganung tank top dito scorin ko mamaya saktong end of the month hehehe tsk amsyado kang malapad pag sinuot ko ung sayo baka aesthetics string sando kalabasan sakin hehehe
Kelan start mo ng bulking mo?
Baka pag tapos ng vacation ko sa Cebu-Bohol ng September, mag bulk ako pero hanggang Feb lang ulet. Hehe ...
Slow bulk, Mini Cut, parang maintenance na lang ba yan? Parang ganyan din kinakalabasan ng goals ko per year, 5 months bulk (slow) then 7 months (cut), mini - kasi parang walang nangyare hehe
tamang bulk lang brod. dagdag lang sa mga kinakain ko at sana palaging healthy ung makain ko hehehe ayoko na kasi nung kagaya nung huli lumaki nga ako kaso ung fats di kagandahan ang laki rin hehe basta ang gusto ko gawen mag gain ako ng weight na hindi tumataba ng sobra o very minimal lang (sana) hihihi
August 01, 2014
Back / Bicep
16:55 -18:55
WU - RC and some usual stretching
Pull Up (di ko nagawa ung underhand kasi nakalimutan ko hahah)
BDWT x15 X3
BDWT x12
TBar Row (olybar in the corner)
40kgs x12
50kgs x12
60kgs x10
70kgs x7
V-Bar Pull Up
BDWT x15 x3
BDWT x12
Wide Lat Pull Down (4 sets)
BB Curl
olybar x15 x3
10kgs x12 x3
DB Curl
30's x12 x3
Preacher Curl (5 sets)
had a good sleep last night. dahil siguro after simula kagabi nag start na ulit ako uminom ng multiV, caltab, fish oil . and para sa whey, most likely nxt week mag sisismula na rin ako after ng isang buwang di pag lak lak hehehe
Flat Bp
Olybar x15
20kgs x15 x2
40kgs x15 x2
60kgs x12
70kgs x10
80kgs x 12(spotted last 2 reps)
90kgs x8(spotted)
40kgs x10
DB inclined Press
60's x12 x2
65's x12
65's x10
Dips
Bdwt x15 x4
Flat Db Flys
35's x12 x3
CGBP
Olybar x15
40kgs x10
35kgs x10 x2
Skull Crusher
Ez bar olybar x15
10kgs x12
15kgs x12
20kgs x10 x2
Rope PushDown
5 sets
i started adding whey protein again ( pro antium ) on my so called diet hihihi and it's seems im going to gain more weights pa. sana lang more muscle mass ang dumagdag at wag fats hehehe
and one more thing, nag simula na ako last sunday ulet ng 10-12 eggs per day courtesy of my beloved company hhihi
Deadlift
60kgs x15 ( naka set na kasi at may nauna sakin )
90kgs x12
100kgs x10
100kgs x7
60kgs x7
walang BB Row at Tbar row (sa corner ) ngayon kasi lahat ng olybar eh may gumagamit nga nga ako sa kakahintay kaya decide to do chin-ups ulit
Chin Up
BDWT x12 x5
V-Bar Pull Up
BDWT x15 x4
Underhand Lat Pulldown
4 sets
Wid Lat Pull down
4 sets
Preacher Curl (life fitness )
5 sets
DB Curl
30's x12 x3
DB Hammer Curl
30's x15 x3
kulang training ko kaya parang di ako masyado natuwa hehehe lahat kulang, kulang training routine, kulang sa tulog at kulang sa kain lol anyway, just a not so good day pero may bukas pa naman
Seated DB Press
50's x15 x2
55's x15
60's x12
60's x12 ( spotted last 2 reps)
Standing DB Side Lateral
10kgs x15 x5
Bent DB Raise
10kgs x12 x4
Pec Dec Reverse Fly
4 sets
one arm DB Side Raise
30lbs x12 x3
DB Shrugs
60's x12 x4
V-Bar Pull Up
BDWT x15 x4
after ng training nag mamadali para umabot sa 6pm mass.
August 12,, 2014
Legs Day
15:00 - 17:00
WU - stretching + 3 sets of legs extension and lying leg curl
BB Squat
Olybar x20
40kgs x12 x3
60kgs x12 x3
SLDL
50kgs x12 x4
DB Walking Lunges
6 sets ( 12 steps each set )
Legs Extension
5 sets
Lying Leg Curl
5 sets
WIde Pull Up
BDWT x12 x3
Chin Up
Bdwt x12 x5
Preacher Curl
4 sets
uwe. pagupit. pulikat. aray!
binigyan pala ko ng shop owner ng Pre WO drink. iniicip ko kung iinumin ko kasi never pa ako naka pag try hehe asp him, 3.5 cups of coffee daw ang sipa nun plus ung other ingredients pa lol ang name eh NITRAFLEX gawa ng GAT (team big rami lol) di ko pa rin na try baka kasi kabugin maige ung dibdib ko hahha
iba talaga pakiramdam pag international chest day! lol hahaha ganda ng rehistro ng katawan ko sa salamin hahaha
kahit 4 1/2 hours ng tulog lang feeling ko 8 hours of sleep .. quality sleep siguro kaya ganun
Seated DB Press
50 (2) x15
55 (2) x15
60 (2) x12
65 (2) x12 - may taga load ng isang DB sakin hehehe
65 (2) x10 - may taga load ng isang DB sakin
Standing DB Side Lateral
10kgs (2) x15 x3
Bent Over DB Raise
10kgs (2) x15 x3
Plate Raise
20kgs x8 x3
one arm DB Side Raise
30lbs x12 x3
DB Shrugs
65 (2) x12 x3
BB Shrugs
70kgs x12 x3
Rope Push Down
3 sets
not that good training ( sabi ng isip ko ) may DMS kasi back ko hihihi pero no excuses kaya nag training pa rin ako at thanks god kasi natapos ko pa rin n maayos
8days? Bakit ang haba naman bro? ok lang din yan minsan magpamiss ka naman sa bakal
di umgama ung sched ko sa bukas at sarado ng gym eh.. kaya dun muna ko sa park aleast dun may mga pull/chin up bar at dun na rin ako mag ca calisthenics mala frank medrano lol hihihi
sakto sa sabado cung le vs michael bisping live na naman dito! hehehe
Comments
Nice pictures bro. Lapad na ng back mo. Keep the flame burning!
WOah!:jd::jd: Penge Palikpik Brod!
Lapad mo sir emman Mirin talga!
Chick Magnet ito walang duda!
:sport:
Salamat bro! Were all gonna make it brah! Hihihi
Naniniwala kasi ako na basta may changes maliit o malaki man, mahalaga di tayo sumusuko hangang marating ung goal naten
Malapad kasi naka lat spread hihihi
Pero honest comment, mas malapad ka para sa height mo brod kaya tyak ako magtuloy tuloy ka lang sa training, may patutunguhan ka basta wag puro tayo katawan, dapat pati ugali i workout din ng gumanda hihihi
At sa chic magnet nman, nakakatulong talaga sa usaping ganyan pag may katawan hihihi
Tama Bro, aanhin ang magandang katawan kung sa ugali sablay naman. We try to be humble to learn our mistakes ika nga. tuloy tuloy lang ang training at makakamit naten ang tagumpay. cheers
Stay fit and keep Mirin to us sir emman :^^
malamang brod eh biro mo ba naman ung naka dogtag ako eh 7 years ago pa eh hahaha kung wala pinag bago yun eh nako baka napariwara na buhay ko hahaha :P
kokonti nga gains ko kumpara sa mga more than 7 years na. lately na lang kasi ako naka graduate sa broscience university hehehe pero past is past kaya isipin ko na lanag eh yung future at yung mga matutunan ko dito sa pbb university para mas maimprove ako hihihi
July 29, 2014
Legs Day
17:00 - 19:00
WU - stretching
BB Squat
Olybar x20 x2
40kgs x12 x3
60kgs x10
80kgs x8
90kgs x5 (spotted)
40 kgs x7
SLDL ( wrong form lol )
40kgs x12 x3
Db Walking Lunges
35's x 4 sets
Legs Extension
5 sets
Lying Leg Curl
3 sets then cramps!
Pull up
Bdwt x10 x3
Chin Up
Bdwt x15 x4
July 30, 2014
Chest / Tri
16:30 - 18:30
WU - rc and basic unat unat
Flat BB Bp
Olybar x20 x2
40kgs x12 x3
60kgs x12 x2
80kgs x10 (spotted)
90kgs x8(spotted)
40kgs x9
DB inclined Press
60's x12 x2
60's x10
Dips
Bdwt x15 x4
Flat Db Flys
35's x12 x3
CGBP
Olybar x15
40kgs x10
35kgs x12 x2
Skull Crusher
Ez bar olybar x15
10kgs x13
15kgs x12
20kgs x10
Rope PushDown
5 sets
Some leg shots. kahirap mag selfie ng legs! Lol. not that massive , naubos ata sa mini cuts ko hihihi kaya looking forward na lang sa upcoming bulking ko good luck sakin
Pero agaw attention saken yang jersey mo ganda akin nalng yan :lol
Nice sir :sport: mirin JORDAN Team USA jersey. Trade tayo sa nike tank ko ung nasa side bar lols
hehehe nung kapanahunan kasi na asa dreamteam pa si jordan cant afford ako to buy his jersey nya eh kaya now na lang bumawi pati ung bulls jersey nya
@Chico Enzo
may nakita na kong ganung tank top dito scorin ko mamaya saktong end of the month hehehe tsk amsyado kang malapad pag sinuot ko ung sayo baka aesthetics string sando kalabasan sakin hehehe
thanks. looking forward na lang in my next "slowly bulking" para sa additional mass. yan na lang natira sa mini cutting ko eh ehehe
going to train back and bi's mamayang hapon . itry ko ung wide underhand pull ups na ginagawa ni @badass_vinch and let's see kung makakaya hihihi
Baka pag tapos ng vacation ko sa Cebu-Bohol ng September, mag bulk ako pero hanggang Feb lang ulet. Hehe ...
Slow bulk, Mini Cut, parang maintenance na lang ba yan? Parang ganyan din kinakalabasan ng goals ko per year, 5 months bulk (slow) then 7 months (cut), mini - kasi parang walang nangyare hehe
tamang bulk lang brod. dagdag lang sa mga kinakain ko at sana palaging healthy ung makain ko hehehe ayoko na kasi nung kagaya nung huli lumaki nga ako kaso ung fats di kagandahan ang laki rin hehe basta ang gusto ko gawen mag gain ako ng weight na hindi tumataba ng sobra o very minimal lang (sana) hihihi
August 01, 2014
Back / Bicep
16:55 -18:55
WU - RC and some usual stretching
Pull Up (di ko nagawa ung underhand kasi nakalimutan ko hahah)
BDWT x15 X3
BDWT x12
Chin Up
BDWT x17
BDWT x15 x2
BDWT x13
Deadlift
olybar x20
40kgs x15 x2
60kgs x12
80kgs x12
100kgs x8
110kgs x5
40kgs x8
BB Rows (underhand)
40kgs x12 x2
50kgs x12
55kgs x8
TBar Row (olybar in the corner)
40kgs x12
50kgs x12
60kgs x10
70kgs x7
V-Bar Pull Up
BDWT x15 x3
BDWT x12
Wide Lat Pull Down (4 sets)
BB Curl
olybar x15 x3
10kgs x12 x3
DB Curl
30's x12 x3
Preacher Curl (5 sets)
had a good sleep last night. dahil siguro after simula kagabi nag start na ulit ako uminom ng multiV, caltab, fish oil . and para sa whey, most likely nxt week mag sisismula na rin ako after ng isang buwang di pag lak lak hehehe
Shoulder
17:15 - 18:35
WU- Rc and stretching
Seated DB Press
35's x15
45's x15 x2
50's x15
55's x12
60's x10
60's x8
Standing DB Side Lateral
10kgs x15 x2
25's x12
25's x11
30's 8
10kgs x12
Bent DB Raise
10kgs x12 x3
Pec Dec Reverse Fly
4 sets
Plate Raise
15kgs x12 x2
20kgs x10 x2
one arm DB Side Raise
30lbs x12 x3
DB Shrugs
60's x12 x4
BB Shrugs
70kgs x10 x2
80kgs x8
V-Bar Pull Up
BDWT x12 x3
Legs Day
17:00 - 19:00
WU - stretching + 3 sets of legs extension and lying leg curl
BB Squat
Olybar x20
40kgs x12 x3
60kgs x12
60kgs x10
80kgs x10
100kgs x5 (spotted)
40 kgs x5
DB Walking Lunges
6 sets
Legs Extension
5 sets
Lying Leg Curl
5 sets
Chin Up
Bdwt x12 x5
Preacher Curl
4 sets
nagtimbang ako without shoes and it's official! 80.3 kgs na ako hahhaa
Chest / Tri
17:00 - 18:45
WU - rc and basic unat unat
Flat Bp
Olybar x15
20kgs x15 x2
40kgs x15 x2
60kgs x12
70kgs x10
80kgs x 12(spotted last 2 reps)
90kgs x8(spotted)
40kgs x10
DB inclined Press
60's x12 x2
65's x12
65's x10
Dips
Bdwt x15 x4
Flat Db Flys
35's x12 x3
CGBP
Olybar x15
40kgs x10
35kgs x10 x2
Skull Crusher
Ez bar olybar x15
10kgs x12
15kgs x12
20kgs x10 x2
Rope PushDown
5 sets
i started adding whey protein again ( pro antium ) on my so called diet hihihi and it's seems im going to gain more weights pa. sana lang more muscle mass ang dumagdag at wag fats hehehe
and one more thing, nag simula na ako last sunday ulet ng 10-12 eggs per day courtesy of my beloved company hhihi
Back / Bicep
17:00 -18:30
WU - RC and some usual stretching
Pull Up
BDWT x15 X3
BDWT x12 x2
Chin Up
BDWT x15 x3
BDWT x12 x2
Deadlift
60kgs x15 ( naka set na kasi at may nauna sakin )
90kgs x12
100kgs x10
100kgs x7
60kgs x7
walang BB Row at Tbar row (sa corner ) ngayon kasi lahat ng olybar eh may gumagamit nga nga ako sa kakahintay kaya decide to do chin-ups ulit
Chin Up
BDWT x12 x5
V-Bar Pull Up
BDWT x15 x4
Underhand Lat Pulldown
4 sets
Wid Lat Pull down
4 sets
Preacher Curl (life fitness )
5 sets
DB Curl
30's x12 x3
DB Hammer Curl
30's x15 x3
kulang training ko kaya parang di ako masyado natuwa hehehe lahat kulang, kulang training routine, kulang sa tulog at kulang sa kain lol anyway, just a not so good day pero may bukas pa naman
August 10, 2014
Shoulder
16:00 - 17:00
WU- Rc and stretching
Seated DB Press
50's x15 x2
55's x15
60's x12
60's x12 ( spotted last 2 reps)
Standing DB Side Lateral
10kgs x15 x5
Bent DB Raise
10kgs x12 x4
Pec Dec Reverse Fly
4 sets
one arm DB Side Raise
30lbs x12 x3
DB Shrugs
60's x12 x4
V-Bar Pull Up
BDWT x15 x4
after ng training nag mamadali para umabot sa 6pm mass.
August 12,, 2014
Legs Day
15:00 - 17:00
WU - stretching + 3 sets of legs extension and lying leg curl
BB Squat
Olybar x20
40kgs x12 x3
60kgs x12 x3
SLDL
50kgs x12 x4
DB Walking Lunges
6 sets ( 12 steps each set )
Legs Extension
5 sets
Lying Leg Curl
5 sets
WIde Pull Up
BDWT x12 x3
Chin Up
Bdwt x12 x5
Preacher Curl
4 sets
uwe. pagupit. pulikat. aray!
binigyan pala ko ng shop owner ng Pre WO drink. iniicip ko kung iinumin ko kasi never pa ako naka pag try hehe asp him, 3.5 cups of coffee daw ang sipa nun plus ung other ingredients pa lol ang name eh NITRAFLEX gawa ng GAT (team big rami lol) di ko pa rin na try baka kasi kabugin maige ung dibdib ko hahha
Chest / Tri
18:00 - 19:00
WU - rc and some epic stretching
Flat BP
30kgs x20
40kgs x15 x2
60kgs x12
70kgs x12
80kgs x10 (spotted last 2 reps)
90kgs x7 (spotted last 3 reps )
Inclined DB Press
65lbs (each hand) x12 x2
65lbs (each hand) x10
65lbs (each hand) x8
Dips
BDWT x15 x4
Flat DB Flys
35lbs (each hand) x12 x4
CGBP
30kgs x12 x2
40kgs x10
40kgs x8
Skull Crusher
olybar x15
10kgs x10 x2
Overhead Rope push
5 sets
Rope Push Down
5 sets
iba talaga pakiramdam pag international chest day! lol hahaha ganda ng rehistro ng katawan ko sa salamin hahaha
kahit 4 1/2 hours ng tulog lang feeling ko 8 hours of sleep .. quality sleep siguro kaya ganun
:bench::sport::flex:
Back / Bicep
17:30 -19:00
WU - RC and some usual stretching
Pull Up
BDWT x15 X3
Chin Up
BDWT x15 x3
Deadlift
olybar x30 (ata lol)
40kgs x15 x2
60kgs x12
80kgs x12
100kgs x8
115kgs x5
BB Rows (underhand)
40kgs x12
50kgs x10
55kgs x8
TBar Row (olybar in the corner)
60kgs x12 x2
75kgs x8
Pull Up (again )
BDWT x10 x3
Chin Up ( again )
BDWT x15 x3
V-Bar Pull Up
BDWT x12 x4
underhand Lat Pull Down
3 sets
Wide Lat Pull Down
3 sets
BB Curl
olybar x15 x2
10kgs x12 x2
Preacher Curl
4 sets
DB Alternating Curl
30's x12 x2
30's x10
DB Hammer Curl
30's x12 x4
mabilisang training. nagtagal kasi sa panonood ng ikaw lamang episodes kaya medyo na late sa gym hahaha
Shoulder
17:15 - 18:10
WU- Rc and stretching
Seated DB Press
50 (2) x15
55 (2) x15
60 (2) x12
65 (2) x12 - may taga load ng isang DB sakin hehehe
65 (2) x10 - may taga load ng isang DB sakin
Standing DB Side Lateral
10kgs (2) x15 x3
Bent Over DB Raise
10kgs (2) x15 x3
Plate Raise
20kgs x8 x3
one arm DB Side Raise
30lbs x12 x3
DB Shrugs
65 (2) x12 x3
BB Shrugs
70kgs x12 x3
Rope Push Down
3 sets
not that good training ( sabi ng isip ko ) may DMS kasi back ko hihihi pero no excuses kaya nag training pa rin ako at thanks god kasi natapos ko pa rin n maayos
di umgama ung sched ko sa bukas at sarado ng gym eh.. kaya dun muna ko sa park aleast dun may mga pull/chin up bar at dun na rin ako mag ca calisthenics mala frank medrano lol hihihi
sakto sa sabado cung le vs michael bisping live na naman dito! hehehe
ayos yan ang lalaking tao nyan hehe!
anu ung quote mo sakin na *pussy????? di ko na mabuksan eh hehehe