Yes brah, i intentionally started it this month para ma test ko ung dedication at determination ko kc alam naman natin na ang daming gatherings ngayong december. Hopefully satisfying ung end result, hehehe...
for reference purposes, just wanna post my pic before i started my cut/leaning out phase. pasintabi lang po:lol
Grabe! ang kapal mo bro! kahit ganyan lang masaya na ko. kudos papi!chaka below 20% BF ka for sure. ako 22.2% e. baka below 18% ka pa nyan
Thanks bro:) susubukan ko lang makita c abs, tagal na kc kami d nagkikita. :lol
Also im not sure on the BF% kc binase ko lang sa mga references online, pero im pretty sure nasa ganyang range ako, hehe.
for reference purposes, just wanna post my pic before i started my cut/leaning out phase. pasintabi lang po:lol
Grabe! ang kapal mo bro! kahit ganyan lang masaya na ko. kudos papi!chaka below 20% BF ka for sure. ako 22.2% e. baka below 18% ka pa nyan
Thanks bro:) susubukan ko lang makita c abs, tagal na kc kami d nagkikita. :lol
Also im not sure on the BF% kc binase ko lang sa mga references online, pero im pretty sure nasa ganyang range ako, hehe.
mag pa caliper ka. i bet mas mababa pa dyan bro. oks na sana mag laki ko maging katulad kita. lol
Current Weight @ 165-167lbs
Still training consistently but haven't logged my workouts due to my busy sched.
Also planning to have my own clothing line with "fitness lifestyle" theme:sport: If ever tuloy2x na this will be the first design to be printed out on tank tops and t-shirts.
Current Weight @ 165-167lbs
Still training consistently but haven't logged my workouts due to my busy sched.
Also planning to have my own clothing line with "fitness lifestyle" theme:sport: If ever tuloy2x na this will be the first design to be printed out on tank tops and t-shirts.
bro suggestion lang, wag mo na gamitin yung beastmode kasi ang dami na gumagamit nyan (NFL superstar Seattle Seahawks RB Marshawn Lynch, Musclepharm, Chris Jones etc.) Actually may clothing line na si Marshwan Lynch na Beastmode. Sikat na sikat si Marshawn lalo na nung nagchampion sila last year sa superbowl.
Current Weight @ 165-167lbs
Still training consistently but haven't logged my workouts due to my busy sched.
Also planning to have my own clothing line with "fitness lifestyle" theme:sport: If ever tuloy2x na this will be the first design to be printed out on tank tops and t-shirts.
bro suggestion lang, wag mo na gamitin yung beastmode kasi ang dami na gumagamit nyan (NFL superstar Seattle Seahawks RB Marshawn Lynch, Musclepharm, Chris Jones etc.) Actually may clothing line na si Marshwan Lynch na Beastmode. Sikat na sikat si Marshawn lalo na nung nagchampion sila last year sa superbowl.
Comments
Grabe! ang kapal mo bro! kahit ganyan lang masaya na ko. kudos papi!chaka below 20% BF ka for sure. ako 22.2% e. baka below 18% ka pa nyan
Thanks bro:) susubukan ko lang makita c abs, tagal na kc kami d nagkikita. :lol
Also im not sure on the BF% kc binase ko lang sa mga references online, pero im pretty sure nasa ganyang range ako, hehe.
mag pa caliper ka. i bet mas mababa pa dyan bro. oks na sana mag laki ko maging katulad kita. lol
LEGS
BB Back Squat 5x6-10
Front Squat 5x5
LegPress 3x8-10
SLDL 3x8-10
SHOULDERS
Seated OHP 4x8-12
upright row(widegrip) 3x12
side lateral raises 3x12
121114
active rest day
will try to do brisk walk+jog+sprint...
CHEST
Incline BB Press 4x6-8
Flat DB Press 3x6-8
DB Pullover 3x12
Low Cable Crossover 3xamrap
TRICEP
CGBP 3x6-8
skullcrusher 3xamrap
121314
BACK
BB Deadlift 4x4-8
Lat Pulldown3x8-10
Tbar Row 3x8-10
straight arm cable pulldown 3xamrap
BICEPS
ez bar preacher curl3x10-12
DB curl 7x10-12(30secs rest in between sets)
CHEST
Flat BB Bench Press 4x6-8
Inclince DB press 3x8-10
BW Dips 3xamrap superset with Pec Deck 3xamrap
TRICEP
skullcrushers3x12
cable pushdown(v-bar) 3xamrap
121614
BACK
BW Pullups 4x5
wide grip underhand lat pulldown 3x10-12
BB Bent Over Row 4x8-10
Seated Row 3x12-15
BICEP
preacher curl 3x8-10
standing DB curls 7x12(30secs rest)
121714
weight: 172lbs
LEGS
BB Back Squat 4x6-10
BB Front Squat 4x6-8
Split Squat 3x6-8
Leg Press 7x10-12(30secs rest)
SHOULDERS
upright row (shoulder width grip upright) 3x12
side lateral raises 3xamrap
pic update
CHEST
Incline BB Press 4x6-8
Flat DB press 3x8-10 superset with DB pullover 3x10-12
low pulley cable crossover 3xamrap
TRICEP
CGBP 3x8-10
rope tricep pulldown 3xamrap
BACK
BB Deadlift 5x3-8
Chin Ups 10x3
Lat Pulldown 3x8-10
Tbar Row 3x8-10
BICEP
preacher curls 3x10-12
incline DB curls 3xamrap
CHEST
Flat BB Bench Press 4x6-8
Incline DB Press 3x8-10 superset with pec deck 3xamrap
Dips 3xamrap superset with incline flyes 3xamrap
TRICEP
DB overhead extension 3x8-10
cable pushdown(rope) 3xamrap
122314
BACK
BW Pull Ups 4x5
Lat Pulldown(underhand) 3x8-10
BB Bent Over Row 4x6-8
straight arm cable pulldown 2xamrap
BICEP
ez bar barbel curl 3x8-10
hammer curls 3xamrap
weight: 168lbs
tigil muna sa pagbubuhat due to wrist injury, not a good way to start the new year whew...
thanks bro, hirap talaga pag may injury kaya dapat ingat2x lang palagi sa pagbubuhat.
back to training religiously but with lightweights and higher volume, incorparated HIIT twice a week kaso shitty nutrition and rest ko.
Flat as a board...
Still training consistently but haven't logged my workouts due to my busy sched.
Also planning to have my own clothing line with "fitness lifestyle" theme:sport: If ever tuloy2x na this will be the first design to be printed out on tank tops and t-shirts.
Thanks bro, PM kita pag okay na lahat. lol
bro suggestion lang, wag mo na gamitin yung beastmode kasi ang dami na gumagamit nyan (NFL superstar Seattle Seahawks RB Marshawn Lynch, Musclepharm, Chris Jones etc.) Actually may clothing line na si Marshwan Lynch na Beastmode. Sikat na sikat si Marshawn lalo na nung nagchampion sila last year sa superbowl.
http://www.beastmodeonline.com/
Thanks for this sir, pero di Beastmode ung clothing line ko if ever. Yang beastmode, design lang yan
Ito po yung brand name
training is consistent but rest and nutrition is fucked up.
di pa ako nakahanap ng matinong supplier ng shirts/tanks bro. hehe
LEGS
stretching 10mins
BB back Squat
warmup sets
BWx15
70lbs2x15
working sets
120lbs 10x10
Front Squat
100lbs 4x8
Legpress superset with leg extension
4 sets of 300lbsx12+50lbsx10
cooldown
DONE...
Stretching 15mins
Incline BB Press
wu sets
barx15
70lbsx12
100lbsx10
120lbsx8
working sets
140lbsx10
150lbsx8
160lbsx5
100lbs amrap
DB shoulder press
40sx10
45sx8
50sx8
DB flat bench press superset with low pulley crossover
4 sets of 50s+25s
Bench dips
7sets x 15reps (30 secs rest)
Jumping rope 5 sets of 50 reps
Done...