Ok im back dito sa PBB pero not back sa gym. im on my almost 2nd week of Post Op ACL reconstruction surgery. everyday gets better but far from normal. nag shrik ung operated leg ko nasayang ung 400lbs+ ko na squats Hams are really weak since dun kinuha ung Graft. daily ako nag aactive leg exercise to regain my streght currently naka 1 crutch nalang ako with Leg immobilizer. wala ako maga nag incline bw push up ako ng medyo mataas naka tukod lang ako sa maliit na aparador and dips sa mababang sofa namin. thats it. kinda frustrated pero hopefully balik ako sa gym mga november kahit upperbody lang.
1st day of PT Rehab ko from acl recontruction. sobrang sakit nito pero ok lang kasi parang ang workout nadin ako, may mga leg exercises na pinagawa ng baby squats (grabe, ang hina ko, parang di ako nag squats ng 400+ ) pero tinitiis ko para gumaling agad. i did this also pagkaalis ni pt
sofa push ups (inclined) 30 X 5
Dips 30 X 4
2 liters (water bottle hidden spring ata) 20 X 4
2 litters (same) Skull crashers 12 X 4
haha improvise nalang kasi wala kong weights sa bahay hahaha
Tiis Ganda muna bro, just make sure that you fully recover from your operation bago sumabak sa buhat ulet. sooner than you think, You'll hit that 400lbs squat ulit
Get well sir ngayon lang ako napasyal sa journal mo meron ka palang matinding pagsubok ngayon. Wishing you a speedy recovery.
Salamat sir. medyo matindi tlga kasi nasanay ako ng active lifestyle, though hindi halata kasi medyo bulky/chubby i am realy active kaya masakit sa luob ko na hindi makapag sports (bball, boxing, swimming etc.) pero nvertheless think positive lang ako at aiming to get back strogher and better! salamat po! :sport:
Tiis Ganda muna bro, just make sure that you fully recover from your operation bago sumabak sa buhat ulet. sooner than you think, You'll hit that 400lbs squat ulit
Yes sir! i dont want to jeopardize my rehab kaya baby steps muna ako pero kahapon nakabalik na ko sa gym puro upper body lang, light weight para walang stress masyado chaka walang standing positions puro seated and lying. so far so good naman. d ko lang tlga isasagad ngaun. di lang tlga ko mapakali ng walang ginagawa feeling ko kasi ang hinahina ko kapag ganun. salamat sir sa pag bisita :sport:November 4, 2014
FUAARRRKKK SA WAKAS NAKABALIK AKO SA GYM!!!!!!! IM SO HAPPY!!! kahit ika-ika ako mag lakad may ngiti sa muka ko na di ko maalis nung nakita ko ung mga bakal haha! pero since hindi pwede mastress ung operated leg ko, puro seated and lying exercise lang ang aking ginawa at nag baba ako ng weight para swabe lang
Incline bench press
olybar(warm up) x 15
50lbs (warm up) x 15
90lbs (working Sets) x 15, 13, 12, 9
Bench press machine (gusto ko sana ng oly kaso para safe lang sa tension)
150lbs x 12, 12, 12, 12
Pec dec
85lbs x 12, 12, 12, 12
Seated side lat raises
20lbs ea x 12, 12, 12
Shoulder press machine
80 x 12, 12, 12
skull crashers
20lbs x 12, 12,12
Rehab exercises:
BW wall squats (above parallel) x 20 (with 3 secs hold)
BW standing calf raises x 20 (with 3 secs hold)
BW heel raises x 20 (with 3 secs hold)
BW Lunges x 20 (With 3 secs hold)
umuwi akong masaya at mataba ang puso kasi sa wakas i feel strong ulet kahit nag baba ako ng weights. ill pass muna on the powerlifting and mag papa shred ako ng todo para gumaan ako. chakla nung natigil ako mag lift ng 3 weeks i know na bulky tlga ako/ chubby, pero same amount of food/calories lang kinain ko (since ayaw ko kasi lumaki na naman at mag gain ng fats) gumaan ako ng 10lbs. nagshirnk din kasi ung muscle ko sa operated leg. as in! ang kapal ng right leg ko pero ung left nawala lahat ng Quads seryoso. popost ko ung picture sana mamaya pag uwi for better appreciation.
Sir @badass_vinch, dito ko na take opportunity humingi advise sayo since ikaw naman lagi nag bibigay sakin. haha. you are aware naman of my situation dba? so ang pwede ko lang gawin tlgais mga seated and lying excercise. tapos i can olny WO for MWF kasi ung T TH S ko may Rehab ako. stressfull din ung rehab naubos lakas ko. my question ano mga WO/exercise recomend mo sakin? kasi di na tlga muna ako makakapag heavy for the time beaing pero gusto ko mag tuloy tuloy padin pag lose ko (sana kahit papano) mag lose ako ng BF. and ideal ba kung may whole body ako (well exept lower bdy) ng MWF? thanks in advance sir @badass_vinch!!!!
Sir @badass_vinch, dito ko na take opportunity humingi advise sayo since ikaw naman lagi nag bibigay sakin. haha. you are aware naman of my situation dba? so ang pwede ko lang gawin tlgais mga seated and lying excercise. tapos i can olny WO for MWF kasi ung T TH S ko may Rehab ako. stressfull din ung rehab naubos lakas ko. my question ano mga WO/exercise recomend mo sakin? kasi di na tlga muna ako makakapag heavy for the time beaing pero gusto ko mag tuloy tuloy padin pag lose ko (sana kahit papano) mag lose ako ng BF. and ideal ba kung may whole body ako (well exept lower bdy) ng MWF? thanks in advance sir @badass_vinch!!!!
Continue mo lang yung mga exercises na nagagawa mo before. Except sa mga lower body at mga standing exercises for back and delts (BBrows, tbar). I dont think maapektohan masyado yung upperbody strength mo so might as well hit you upper body muscles twice a week. That's a lot of work at makakatulong pababain weight mo. Wala ako marecommend for lower body except sa stationary bike kasi pwede mo adust yun kung gusto mo ng konting bigat. Tapos pwede ka pa magbike ng seated or standing so wala pressure masyado from your own BW. Siguro after WO, stationary bike ka so parang whole body WO na din yun.
Gawin mong main exercise sa back pullups/chins na lang since di ka pwede sa DL, BBrows.
Sir @badass_vinch, dito ko na take opportunity humingi advise sayo since ikaw naman lagi nag bibigay sakin. haha. you are aware naman of my situation dba? so ang pwede ko lang gawin tlgais mga seated and lying excercise. tapos i can olny WO for MWF kasi ung T TH S ko may Rehab ako. stressfull din ung rehab naubos lakas ko. my question ano mga WO/exercise recomend mo sakin? kasi di na tlga muna ako makakapag heavy for the time beaing pero gusto ko mag tuloy tuloy padin pag lose ko (sana kahit papano) mag lose ako ng BF. and ideal ba kung may whole body ako (well exept lower bdy) ng MWF? thanks in advance sir @badass_vinch!!!!
Continue mo lang yung mga exercises na nagagawa mo before. Except sa mga lower body at mga standing exercises for back and delts (BBrows, tbar). I dont think maapektohan masyado yung upperbody strength mo so might as well hit you upper body muscles twice a week. That's a lot of work at makakatulong pababain weight mo. Wala ako marecommend for lower body except sa stationary bike kasi pwede mo adust yun kung gusto mo ng konting bigat. Tapos pwede ka pa magbike ng seated or standing so wala pressure masyado from your own BW. Siguro after WO, stationary bike ka so parang whole body WO na din yun.
Gawin mong main exercise sa back pullups/chins na lang since di ka pwede sa DL, BBrows.
hit twice or trice? pwede ako mag mwf sir, chaka goods lang ba na pag sabayin ko na nalahat? like back,chest should, bic & tri ng M W F? d pa ko makapag bike sir, 90 deg palang ung naaabot ng knees ko pag naka almost 110 deg chaka palang advisable kasi pag natutupi masakit tlga sya chaka di ko pa kaya ung pullups sir, max na kaya ko datyi nung malakas pa ko 8-6-5 lang. ambigat ko kasi. bukod sa lat pull down ano pa pwede sir?
Sir Ghee, musta intake nyo ng shred matrix? How was it? Thanks
Sir @fatmonkey, 1 week ko lang sya nagamit not that it has bad effects on me pero kasi diba nagkaruon ng findings na Punit ung ACL ko. so from that point upto now (almost a month na) tinigil ko sya kasi wala tlga akong cardio at challenging workout na ginawa simula nuon pero sa 1 week na yun, ok sya for appetite suppressant. kumakain lang ako kasi kelangan ko pero deins ako nagcrave ng pagkain kahit nakakakita ako sa TV or sa nnet ng masasarap. pero take note nag Half dosage muna ko dun sa suggested testing ko muna kasi ung 1 week. so far wala namang bad effect. dapat mag increase na ko the following week pero ayun nga bad things happen...in terms of stregth steady lang d naman ako nag pupulpitate nag kakape padin ako (mataas tolerance ko sa caffein and/or alike substances)... cguro matagal lang ako mapagod. kaya ko pa mag roam around at extra cardio after lifting... pero after ko ng 1 month Post op, ung pwede na ko mag bike at mag increase siguro ng load mag tatake ulit ako. hintayin ko lang mag fully heal ung suture ko para d makaapektos a healing process (kung meron mang ingredients un) just to be sure.
Monday
Chest (Barbell) and Back (pull ups / pulldowns, Vertical pulls)
Wed
Shoulder and Arms (push and pull din kasi ang shoulder WO e)
Friday
Chest (DB, Machines, Isolations) and Back (Various Rows, Horizontal pulls)
di ba ideal sir kapang sinagad ko all in sa MWF? or hindi ko mamaximize ungs streght ko kapag ganun? :huh
Minsan effective ang "more is better" pero most of the time counter productive. Kung ang pag breakdown mo sa training is by exercise, mapipilitan ka gawin lahat lahat at tirahin ang muscle mo from every angle. Example, you use your biceps sa halos lahat ng pull and rows. You actually get pumped more from training back than doing curls. So no need to do bicep curls MWF, include mo lang sa arm training yung direct bicep work then you'll get plenty of indirect work from pulling. Same with triceps, you get a lot of tricep stimulation from chest ang shoulder training. Yung front and rear delts mo nga 3x a week mo nga 3x mo magagamit dyan. Lahat ng exercises meron main target and alot of secondary target. Kelangan mo consider yung secondary target muscles dahil kabit kabit muscle natin at mabubugbog talaga pati yung hindi mo winoworkout. Kaya nga may big3 diba kasi sila yung may pinaka madami nagagamit na muscle.
Monday
Chest (Barbell) and Back (pull ups / pulldowns, Vertical pulls)
Wed
Shoulder and Arms (push and pull din kasi ang shoulder WO e)
Friday
Chest (DB, Machines, Isolations) and Back (Various Rows, Horizontal pulls)
di ba ideal sir kapang sinagad ko all in sa MWF? or hindi ko mamaximize ungs streght ko kapag ganun? :huh
Minsan effective ang "more is better" pero most of the time counter productive. Kung ang pag breakdown mo sa training is by exercise, mapipilitan ka gawin lahat lahat at tirahin ang muscle mo from every angle. Example, you use your biceps sa halos lahat ng pull and rows. You actually get pumped more from training back than doing curls. So no need to do bicep curls MWF, include mo lang sa arm training yung direct bicep work then you'll get plenty of indirect work from pulling. Same with triceps, you get a lot of tricep stimulation from chest ang shoulder training. Yung front and rear delts mo nga 3x a week mo nga 3x mo magagamit dyan. Lahat ng exercises meron main target and alot of secondary target. Kelangan mo consider yung secondary target muscles dahil kabit kabit muscle natin at mabubugbog talaga pati yung hindi mo winoworkout. Kaya nga may big3 diba kasi sila yung may pinaka madami nagagamit na muscle.
Got it sir @badass_vinch, got the concept! i will do that. last na po, ilang Exercise per muscle group sir? like kung chest? 2 or 3? same with back? pati nadin mo sa should and arms? 2-3 exercises? aiming for high rems/AMRAP po ako like just you advised
Start mo ng 3 exercises each sa monday para pag nakatodo ka magauge mo if 3 pa din gagawin mo sa wed and friday. Pwede ka naman magbawas sa mga susunod na weeks. Ako kasi I prefer 3 exercises, sa # of sets naman magkakatalo yan kasi kadalasan nagwawarmup up lang ako sa 1st exercise then rekta worksets sa next 2 exercises dahil nasasayangan ako sa energy ko pag balik light weights tapos hindi din naman talaga kelangan.
Sir @badass_vinch, mag arms ako maya, since wala naman ako definite na sinusunod ngaun, ano suggestion mo para ma work out tlga? isuper set ko ba? or stick to high reps? any suggestions na exercises? TIA
pwede, Press behind the neck tapos front/side/rear raises pwede na. Dati nung bro split pa ako sinasabay ko talaga shoulder and arms. Kasi para sakin part ng arms yung shoulder lalo na pagdating sa separation ng bicep/tricep and mid delts.
pwede, Press behind the neck tapos front/side/rear raises pwede na. Dati nung bro split pa ako sinasabay ko talaga shoulder and arms. Kasi para sakin part ng arms yung shoulder lalo na pagdating sa separation ng bicep/tricep and mid delts.
copy sir vinch! will do it today! salamat sa walang sawang pag intindi sa kakulitan haha :sport: (naka disclaimer sa 1st page ng journal) haha TY SIR :lol
Seated dba side lats 25lbs eac X 12-12-11
Machine should press 80 x 12, 90 x 12, 100 x10, 110 x 8
Warm up:
Superset
CGBP 60lbs x12 x3
Narrow grip pulldowns 110 x 12 x 3
Pyramid up: 3 sets
Seated DB Curls 25 x 12, 30 x 10, 35 x 8
Skull Crushers 30 x 12, 35 x 12, 40 x 10, 45 x8, 50 x 8
2 Supersets:
Concetrations curks (alang pang preacher curls samin, naka ix ung machine tatama pag nilagyan ko ng bar )
35 x 12 -12- 12
Incline Bench BB OH extension
60 x 12-12-12
Dropset:
Incline Bench Curls 35 x 5, 30 x 8, 25 x 10
tri rope pull downs 90 x 12-12-12
Then the usual leg rehab exercises ko (Post ACL reconstruction surgery)
Solid talaga yung mga payo ni sir Vinch. Parehas pala tayo ng background na super heavyweight mr.Ghee. Sobrang mas malakas ka lang hahaha. Good luck talaga! Yun rin yung nararamdaman ko recently. Na lumakas ako pero kahit gano ko katagal i wish na darating yung aesthetics parang hindi naman. So nag dagdag ako ng mga Hypertrophy shit.
Good luck kapatid!
Solid talaga yung mga payo ni sir Vinch. Parehas pala tayo ng background na super heavyweight mr.Ghee. Sobrang mas malakas ka lang hahaha. Good luck talaga! Yun rin yung nararamdaman ko recently. Na lumakas ako pero kahit gano ko katagal i wish na darating yung aesthetics parang hindi naman. So nag dagdag ako ng mga Hypertrophy shit.
Good luck kapatid!
Yes sir @Masala Maker, syempre abot ka dun sa "shit ako pinakamalakas dito sa gym" pero alam mo ung feeling na, naiingit ka padin dun sa mga low BF% tapos di ka makapag yabang sa beach kasi wala ka namang bubuhatin dun haha. kaya ung nga tlga journey to hyperthropy. ready pa naman ako sa dagdag cardio ko and biet kaso naacidente ako 1 month ago. acl tear, ayun naoperahan ng wala sa opras kaya medyo nalilihis ako sa goal ko nguan. buhat buhat nalang una puro upper pero pag balik ko ng 100% ratrat ulet ako. heavy kpa din ba? i mean gano na kalaki nalose mo? ako sir 2 years ago 260-80 ako. ngaun lagi nalang nag lalaro sa 230-240. pero ung size ng damit lumiliit naman. pero ung wieght tlga ang kakapal kasi nung mga laman sa luob ng fats ko haha
Comments
DB Bench press
85 ea ( 170lbs) X 12-10-10-11
Chest press machine
210lbs X 12-11-10
Pec dec
100lbs X 12-11-10
Overhead press
90lbs x 12-10-7
machine shoulder press (front dealts)
90lbs x 12-11-10
Dips
12-12-12
1st day of PT Rehab ko from acl recontruction. sobrang sakit nito pero ok lang kasi parang ang workout nadin ako, may mga leg exercises na pinagawa ng baby squats (grabe, ang hina ko, parang di ako nag squats ng 400+
sofa push ups (inclined) 30 X 5
Dips 30 X 4
2 liters (water bottle hidden spring ata) 20 X 4
2 litters (same) Skull crashers 12 X 4
haha improvise nalang kasi wala kong weights sa bahay hahaha
Salamat sir. medyo matindi tlga kasi nasanay ako ng active lifestyle, though hindi halata kasi medyo bulky/chubby i am realy active kaya masakit sa luob ko na hindi makapag sports (bball, boxing, swimming etc.) pero nvertheless think positive lang ako at aiming to get back strogher and better! salamat po! :sport:
Yes sir! i dont want to jeopardize my rehab kaya baby steps muna ako pero kahapon nakabalik na ko sa gym puro upper body lang, light weight para walang stress masyado chaka walang standing positions puro seated and lying. so far so good naman. d ko lang tlga isasagad ngaun. di lang tlga ko mapakali ng walang ginagawa feeling ko kasi ang hinahina ko kapag ganun. salamat sir sa pag bisita
FUAARRRKKK SA WAKAS NAKABALIK AKO SA GYM!!!!!!! IM SO HAPPY!!!
Incline bench press
olybar(warm up) x 15
50lbs (warm up) x 15
90lbs (working Sets) x 15, 13, 12, 9
Bench press machine (gusto ko sana ng oly kaso para safe lang sa tension)
150lbs x 12, 12, 12, 12
Pec dec
85lbs x 12, 12, 12, 12
Seated side lat raises
20lbs ea x 12, 12, 12
Shoulder press machine
80 x 12, 12, 12
skull crashers
20lbs x 12, 12,12
Rehab exercises:
BW wall squats (above parallel) x 20 (with 3 secs hold)
BW standing calf raises x 20 (with 3 secs hold)
BW heel raises x 20 (with 3 secs hold)
BW Lunges x 20 (With 3 secs hold)
umuwi akong masaya at mataba ang puso kasi sa wakas i feel strong ulet kahit nag baba ako ng weights. ill pass muna on the powerlifting and mag papa shred ako ng todo para gumaan ako. chakla nung natigil ako mag lift ng 3 weeks i know na bulky tlga ako/ chubby, pero same amount of food/calories lang kinain ko (since ayaw ko kasi lumaki na naman at mag gain ng fats) gumaan ako ng 10lbs. nagshirnk din kasi ung muscle ko sa operated leg. as in! ang kapal ng right leg ko pero ung left nawala lahat ng Quads seryoso. popost ko ung picture sana mamaya pag uwi for better appreciation.
Lat pulldown back machine
160 lbs X15, 15
180 lbs X 12, 12
reverse grip lat pull down (concensional machine)
110lbs x 12,12,12
Rows machine
165X 12, 12, 12
seated db curl
25 x 12,12,12
PReacher machine curls (pucha ang hirap neto di ko alam kung bakit)
75lbs x 8,8,8
ACL recon op post Rehab exercises:
BW wall squats (above parallel) x 20 (with 5 secs hold)
BW standing calf raises x 20 (with 10 secs hold)
BW heel raises x 20 (with 10 secs hold)
BW Lunges x 20 (With 10 secs hold)
Continue mo lang yung mga exercises na nagagawa mo before. Except sa mga lower body at mga standing exercises for back and delts (BBrows, tbar). I dont think maapektohan masyado yung upperbody strength mo so might as well hit you upper body muscles twice a week. That's a lot of work at makakatulong pababain weight mo. Wala ako marecommend for lower body except sa stationary bike kasi pwede mo adust yun kung gusto mo ng konting bigat. Tapos pwede ka pa magbike ng seated or standing so wala pressure masyado from your own BW. Siguro after WO, stationary bike ka so parang whole body WO na din yun.
Gawin mong main exercise sa back pullups/chins na lang since di ka pwede sa DL, BBrows.
hit twice or trice? pwede ako mag mwf sir, chaka goods lang ba na pag sabayin ko na nalahat? like back,chest should, bic & tri ng M W F? d pa ko makapag bike sir, 90 deg palang ung naaabot ng knees ko pag naka almost 110 deg chaka palang advisable kasi pag natutupi masakit tlga sya
Monday
Chest (Barbell) and Back (pull ups / pulldowns, Vertical pulls)
Wed
Shoulder and Arms (push and pull din kasi ang shoulder WO e)
Friday
Chest (DB, Machines, Isolations) and Back (Various Rows, Horizontal pulls)
di ba ideal sir kapang sinagad ko all in sa MWF? or hindi ko mamaximize ungs streght ko kapag ganun? :huh
Sir @fatmonkey, 1 week ko lang sya nagamit
Minsan effective ang "more is better" pero most of the time counter productive. Kung ang pag breakdown mo sa training is by exercise, mapipilitan ka gawin lahat lahat at tirahin ang muscle mo from every angle. Example, you use your biceps sa halos lahat ng pull and rows. You actually get pumped more from training back than doing curls. So no need to do bicep curls MWF, include mo lang sa arm training yung direct bicep work then you'll get plenty of indirect work from pulling. Same with triceps, you get a lot of tricep stimulation from chest ang shoulder training. Yung front and rear delts mo nga 3x a week mo nga 3x mo magagamit dyan. Lahat ng exercises meron main target and alot of secondary target. Kelangan mo consider yung secondary target muscles dahil kabit kabit muscle natin at mabubugbog talaga pati yung hindi mo winoworkout. Kaya nga may big3 diba kasi sila yung may pinaka madami nagagamit na muscle.
Got it sir @badass_vinch, got the concept!
share ko lang ung nangyare sa operated leg ko. haha. naubos lahat ng mass at nag mukang yapatot. nalanta dahil sa ACL recon
Following sir @badass_vinch advice
Bb Bench press
Olybar-70lbs 15-20 (2-3Warm up sets)
134lbs X 15-15-15
184lbs x 12-11
Incline machine press
175lbs x 15-15-15-15
Incline flyes
40 lbs ea X 12-12-10
Lat pull downs
184lbs x 15-15-15-15
Reverse grip pull downs
110lbs x 15-15-15
MAchine rows
175lbs x 15-15-15
Then the usual leg rehab exercises ko (Post ACL reconstruction surgery)
BW squats x20 (10 secs hold)
calf raises x20 (10 secs hold)
ankle raises x20 (10 secs hold)
lunges x20 (10 secs hold)
GUSTO KO NA MAG CARDIO!!!! KATING KATI NA KO! but,,, wala akong magawa
Pyramid up: 3 sets
Barbell Curls
Skull Crushers
2 Supersets: EZ bar preacher curls and OH DB extension
Dropset:
Incline Bench Curls
Rope Pressdown
sir vinch d po ako pwede nakatayo ah.
Pyramid up: 3 sets
Seated DB Curls
Skull Crushers
2 Supersets: EZ bar preacher curls and Incline Bench BB OH extension
Dropset:
Incline Bench Curls
Seated OH DB extension
Ang galing! d ko maaiisip tong mga to
copy sir vinch! will do it today! salamat sa walang sawang pag intindi sa kakulitan
doing sir @badass_vinch advice
Seated dba side lats 25lbs eac X 12-12-11
Machine should press 80 x 12, 90 x 12, 100 x10, 110 x 8
Warm up:
Superset
CGBP 60lbs x12 x3
Narrow grip pulldowns 110 x 12 x 3
Pyramid up: 3 sets
Seated DB Curls 25 x 12, 30 x 10, 35 x 8
Skull Crushers 30 x 12, 35 x 12, 40 x 10, 45 x8, 50 x 8
2 Supersets:
Concetrations curks (alang pang preacher curls samin, naka ix ung machine tatama pag nilagyan ko ng bar
35 x 12 -12- 12
Incline Bench BB OH extension
60 x 12-12-12
Dropset:
Incline Bench Curls 35 x 5, 30 x 8, 25 x 10
tri rope pull downs 90 x 12-12-12
Then the usual leg rehab exercises ko (Post ACL reconstruction surgery)
BW squats x20 (10 secs hold)
calf raises x20 (10 secs hold)
ankle raises x20 (10 secs hold)
lunges x20 (10 secs hold)
Good luck kapatid!
Yes sir @Masala Maker, syempre abot ka dun sa "shit ako pinakamalakas dito sa gym" pero alam mo ung feeling na, naiingit ka padin dun sa mga low BF% tapos di ka makapag yabang sa beach kasi wala ka namang bubuhatin dun haha. kaya ung nga tlga journey to hyperthropy. ready pa naman ako sa dagdag cardio ko and biet kaso naacidente ako 1 month ago. acl tear, ayun naoperahan ng wala sa opras kaya medyo nalilihis ako sa goal ko nguan. buhat buhat nalang una puro upper pero pag balik ko ng 100% ratrat ulet ako. heavy kpa din ba? i mean gano na kalaki nalose mo? ako sir 2 years ago 260-80 ako. ngaun lagi nalang nag lalaro sa 230-240. pero ung size ng damit lumiliit naman. pero ung wieght tlga ang kakapal kasi nung mga laman sa luob ng fats ko haha