April 19, 2015
12:05 - 13:10
Deltoids Day - Training inspired by YouTube hahahaha
OHP
olyBar x20 x2
20kgs x15 x2
30kgs x10 x2
35kgs x8
40kgs x6
40kgs x5 - with spot wala kasi belt
40kgs x5 - with spot wala kasi belt
40kgs x3 - solo kaso parang 70-80% lang ng ROM kaya palagay ko FAILED SET
** first time ko mag overhead press ngayong araw na ito. dati puro Seated MP or DB Press lang ako. Masarap din pala to hihihihi and I must say, I like the pump feeling .. medyo nag iiba iba pa lang yung foot stance ko pero I know makikita ko rin saan ako mas magiging komportable kaya simula ngayon isasama ko na sya sa training ko.
Seated DB Press
50's x12 x4
Side Lateral Raise
25's x15 x4
One Arm Side Lateral Raise
30lbs x12 x3
Bent Over Lateral Raise
25's x12 x3
Reverse Pec Dec
4 sets , 12-15 reps
Face Pull
4 sets, 12-15 reps
first time n my life din like OHP hahaha
DB Shrugs 70's
4 sets, 10 reps
Static Stretching
Some Flexin
** kaya ko naisipang subukan ung OHP at face pull kasi nanood ako youtube while on my way sa gym hehehe eh ung " FlexForAll" MATT OGUS pa naman yun kaya ayon parang na motivate ako hehehe kaya na enjoy ko ng husto ung training ko ngayon.. rest day bukas so Tuesday na ulit ang buhat..
** 2nd time doing OHP. Feels good kaso need pa talaga practice maige ung techniques. Minsan kasi parang nabibiten ako pag iaangat ko na. Tapos parang di stable ung tayo ko pero di naman nagalaw ung paa ko hehehe
di na makapag log ng maayos ditto sa site, puro basa basa nalang muna kasi walang magamit na pc sa work hehehe
training still consistent as fuarrrkkkk
minsan na dedemonyo na parang gusto ko na mag roids hahahha napag kukuwentuhan kasi nmen minsan sa gym kaso nag dadalawang isip talaga ako kasi baka DI AKO MAGKAANAK GAYA NG MGA PANINIWALA hahahaha kaya di ko masimulan
minsan na dedemonyo na parang gusto ko na mag roids hahahha napag kukuwentuhan kasi nmen minsan sa gym kaso nag dadalawang isip talaga ako kasi baka DI AKO MAGKAANAK GAYA NG MGA PANINIWALA hahahaha kaya di ko masimulan
I don't think na di ka mag kakaanak sa dahil sa pag gamit nang steroids bro, tingnan mo si ahnold, ung mga competitive bodybuilder, yung iba dun may anak. Yes, it'll mess up your hormones, but I don't think na aabot sa mababaog ka, heheh!
salamat brah! sabi nga ni zyzz, " were all gonna make it brah "
minsan na dedemonyo na parang gusto ko na mag roids hahahha napag kukuwentuhan kasi nmen minsan sa gym kaso nag dadalawang isip talaga ako kasi baka DI AKO MAGKAANAK GAYA NG MGA PANINIWALA hahahaha kaya di ko masimulan
Fuarkkkk! Sickcunt mode! Mirin' your V taper brah, mind sharin your work our for thos lats?
Naalala ko tuloy yung video sa youtube na Half Natty daw si Ogus eh ... kulit niyan
minsan na dedemonyo na parang gusto ko na mag roids hahahha napag kukuwentuhan kasi nmen minsan sa gym kaso nag dadalawang isip talaga ako kasi baka DI AKO MAGKAANAK GAYA NG MGA PANINIWALA hahahaha kaya di ko masimulan
I don't think na di ka mag kakaanak sa dahil sa pag gamit nang steroids bro, tingnan mo si ahnold, ung mga competitive bodybuilder, yung iba dun may anak. Yes, it'll mess up your hormones, but I don't think na aabot sa mababaog ka, heheh!
yun lang kasi talaga inaalala ko kaya di ko masubukan kahit isang cycle lang masaya nako hehe btw, nabangit mo ung mga bodybuilder na may anak, after ba nila mag cycle sila nag kaanak o before? yung may kanya kasi ng supplement shop ditto at nag cocompete rin sa bodybuilding eh juice din kaso gf pa lang meron sya kaya di ko malinaw hehehe
salamat brah! sabi nga ni zyzz, " were all gonna make it brah "
minsan na dedemonyo na parang gusto ko na mag roids hahahha napag kukuwentuhan kasi nmen minsan sa gym kaso nag dadalawang isip talaga ako kasi baka DI AKO MAGKAANAK GAYA NG MGA PANINIWALA hahahaha kaya di ko masimulan
Fuarkkkk! Sickcunt mode! Mirin' your V taper brah, mind sharin your work our for thos lats?
Naalala ko tuloy yung video sa youtube na Half Natty daw si Ogus eh ... kulit niyan
thanks brah .. sa pag kakaalala ko kasi, dati bago ko madiskubre ung salitang DEADLIFT, BARBEL ROW, TBAR ROW EH nabuhay lang ako sa mundo ng pull up, chin up, wide lat pull down, cable row, dips hihihi yan ung nakikita ko dahilan
yun lang kasi talaga inaalala ko kaya di ko masubukan kahit isang cycle lang masaya nako hehe btw, nabangit mo ung mga bodybuilder na may anak, after ba nila mag cycle sila nag kaanak o before? yung may kanya kasi ng supplement shop ditto at nag cocompete rin sa bodybuilding eh juice din kaso gf pa lang meron sya kaya di ko malinaw hehehe
Uu naman bro,tingnan mo sila branch warren, am bata pa nang anak niya, kahit sila king ahnold eh, you can ask those peeps na nag cocompete kung nakaka baog ba talaga yung mga sanib sa dark side, though kailangan maingat ka sa pag tatanong at baka maoffend, heheh!
yun lang kasi talaga inaalala ko kaya di ko masubukan kahit isang cycle lang masaya nako hehe btw, nabangit mo ung mga bodybuilder na may anak, after ba nila mag cycle sila nag kaanak o before? yung may kanya kasi ng supplement shop ditto at nag cocompete rin sa bodybuilding eh juice din kaso gf pa lang meron sya kaya di ko malinaw hehehe
Uu naman bro,tingnan mo sila branch warren, am bata pa nang anak niya, kahit sila king ahnold eh, you can ask those peeps na nag cocompete kung nakaka baog ba talaga yung mga sanib sa dark side, though kailangan maingat ka sa pag tatanong at baka maoffend, heheh!
hehehe pinag iisipan ko kasi talaga lalot yung isang gym mate ko panay na akag sa akin hehehe lugi nga lang ako sa kanya kasi may anak na sya kaya di na sya nag aalala... pero once gumamit ako update ko ditto sa journal ko cigurado.. mga isang cycle lang magiging ok na ko palagay ko dun.. back read muna ko sa anabolics thread sa dagdag kaalaman
May 16, 2015
12:00 - 13:15
Deadlift, BB Row, TBar Row, Chin Up
maama talaga nakaka panood sa youtube ng mga motivational videos! LOL
bukas naman mabilisang training na naman
Yan din bro ang kustumbre ko bago umuwi from work nuod na ng motivational video, Gregg Flitt, Ross Dickerson, Mark Fitt...etc...insta-pump up haha.
hehehe at syempre nakkatulong din sa pump ung mga back ground music hehhee
May 19, 2015
17:30 -18:55
Some Legs / Arms
WU - Air Squat x20 x3
FS
40kgs x12 x2
50kgs x10
50kgs x9
60kgs x7
60kgs x6
70kgs x5 x3 ( kaso may nakahawak sa belt ko. siguro mga 80% lang ng actual poundage and sakin, sa kalkula ko )
40kgs x7
Flexing and Bragging! LOL :P
3 sets, minimal pause and feeling huge as fuarkkk!!! hahahahah :P:sport:
pero honestly, it was a good training! nice pump at masarap talaga yung pakiramdam.. at 18:15-20, training na kao hangang 19:00 at sundot na lang ako ng legs ( back squat, Romanian DL at leg curl.. pwede na to kesa di ako bumuhat..
Comments
12:00 - 13:00
Legs Day
WU - 3 sets, 15-20 reps of air squat, leg extension, lying leg curl
Squat
40kgs x12 x3
60kgs x10 x2
70kgs x5 x2
80kgs x3
40kgs x5 x2
Fron Squat
40kgs x5 x4
RDL
80kgs x12
80kgs x11
80kgs x8
Leg Extension
Lying Leg Curl
Static Stretching
Good training kahit na mabilisan
12:00 - 13:00
Chest / Some Tri
Flat BP
olyBar x30 x2
20kgs x20 x2
30kgs x20
40kgs x15 x2
60kgs x12 x2
70kgs x10
70kgs x8
80kgs x4
Inclined DB Press
65's x12 x2
65's x10
65's x5
DIPS
BDWT x15 x4
DB Flyes
35's x12 x4
CGBP
40kgs x10 x2
40kgs x9
40kgs x5
SK
ez olybar x20
20kgs x12 x4
Rope Push Down
5 sets , 12 reps
- Static Stretching
- some flexin'
12:00 - 13:00
Some Legs and Back
Air Squat - 3 sets, 15 reps
Front Squat
olyBar x15
20kgs x12 x2
30kgs x10
40kgs x10
40kgs x8
50kgs x5 x2
55kgs x5 x2
Seated Leg Extension
5 sets, 10-12 reps
Pull Up
BDWT x12-15 x5
Chin Up
BDWT x15 x5
Wide Lat Pull Down
4 sets, 12-15 reps
CGBP
40kgs x10 x3
SK
20kgs x12 x3
Rope Push Down
3 sets, 15 reps
Static Stretching
12:25 - 13:10
Back Day
DL
40kgs x15 x2
80kgs x12 x2
100kgs x12
100kgs x10
110kgs x8
120kgs x7
130kgs x4
130kgs x3
80kgs x5
BB Row
40kgs x15 x2
60kgs x10 x2
70kgs x Failed ( sirang form )
60kgs x10
TBar Row ( olyBar in the corner )
70kgs x12 x3
80kgs x8
VBar Chin Up
BDWT x15 x3
Static Stretching
Some Flexing
12:05 - 13:10
Deltoids Day - Training inspired by YouTube hahahaha
OHP
olyBar x20 x2
20kgs x15 x2
30kgs x10 x2
35kgs x8
40kgs x6
40kgs x5 - with spot wala kasi belt
40kgs x5 - with spot wala kasi belt
40kgs x3 - solo kaso parang 70-80% lang ng ROM kaya palagay ko FAILED SET
** first time ko mag overhead press ngayong araw na ito. dati puro Seated MP or DB Press lang ako. Masarap din pala to hihihihi and I must say, I like the pump feeling .. medyo nag iiba iba pa lang yung foot stance ko pero I know makikita ko rin saan ako mas magiging komportable kaya simula ngayon isasama ko na sya sa training ko.
Seated DB Press
50's x12 x4
Side Lateral Raise
25's x15 x4
One Arm Side Lateral Raise
30lbs x12 x3
Bent Over Lateral Raise
25's x12 x3
Reverse Pec Dec
4 sets , 12-15 reps
Face Pull
4 sets, 12-15 reps
first time n my life din like OHP hahaha
DB Shrugs 70's
4 sets, 10 reps
Static Stretching
Some Flexin
** kaya ko naisipang subukan ung OHP at face pull kasi nanood ako youtube while on my way sa gym hehehe eh ung " FlexForAll" MATT OGUS pa naman yun kaya ayon parang na motivate ako hehehe kaya na enjoy ko ng husto ung training ko ngayon.. rest day bukas so Tuesday na ulit ang buhat..
tig iisang set lang at ang reps, mga 3-5reps brah hahahha
sarap kasi tingnan pag di naka flex parang normal na malaman lang pag flex na, ayun! kita mga separations hehehehe
wala lang! siguro may yabang na rin kaya ako nag pe flex hahahaha :PApril 20, 2015
TBA
Cheat Meal Day
2 sets menu of Mc Donalds
3-4 party slices ng pizza ditto sa work
1 glass of Schweppes cream soda
3pcs of Ferrero rocher ( eating now while typing )
Tomorrow, malamang bloated :P hahahha
17:00 - 19:00
Legs Day
WU - 3 sets, 15 reps of air squat, legs extension, ly9ing leg curl
Back Squat
olyBar x15
40kgs x12 x3
60kgs x12 x2
70kgs x10
80kgs x5 x2
90kgs x3
40kgs x6
RDL
70kgs x10 x4
Seated Leg Extension
5 sets, 12-15reps
Lying Leg Curl
5 sets, 10-12 reps
Seated Calve Raise
5 sets, 15 reps
Static Stretching
#pawisangtarining #ligosapawis
18:00 - 19:00
iCD - International Chest Day
Flat BP
olyBar x2 x30
10kgs x15 x2
30kgs x15
40kgs x15
60kgs x12 x2
70kgs x8
70kgs x7
80kgs x4
80kgs x3
40kgs x7
Inclined DB Press
65's x15
65's x11
65's x8
Dips
BDWT x15 x4
DB Flyes
35's x10 x3
SK
20kgs x15 x3
Rope Push Down
5 sets 12-15 reps
- Static Stretching
- Flexing
- linis linis ng katawan
- Kain
- Nood ng Avengers:AgeOFUltron
- Derecho Work
17:35 - 19:00
MIX DAY :P - rest day dapat kaso di ko napigilan di bumuhat
WU - 3 sets, 20 reps of air squat
Front Squat
40kgs x12 x2
50kgs x10
50kgs x7
55kgs x4
40kgs x6
Seated Leg Extension
5 sets, 10-12 reps
Lying Leg Curl
3 sets, 12 reps
Pull Up
BDWT x15 x3
Pull Up ( different angle )
BDWT x12 x3
Chin Up
BDWT x15 x3
Lat Pull Down
4 sets, 12-15 reps
CGBP
40kgs x12 x3
50kgs x6 x2
Dips ( for triceps _
BDWT x12 x3
Rope Push Down
4 sets , 12 reps
Core Routines
Some Flexing for muscle separation :P
Static Stretching
Mamayang hapon back training pero compound lifts .. uwe na muna ako ng makatulog na hehehe
17:35 - 19:00
Back Day
DL
40kgs x15
60kgs x15
80kgs x12 x2
100kgs x10
110kgs x6
120kgs x4
120kgs x3
125kgs x1
80kgs x5
40kgs x5
BB Row
40kgs x15 x2
60kgs x10 x3
TBar Row
70kgs x12 x3
VBar Chin Up
BDWT x15 x3
Preacher Curl
FST7
- Some flexing
- Static Stretching
17:30 - 19:00
Deltoids Day
WU - 2 sets, 20 reps of OHP ( olybar only )
OHP
20kgs x15 2
30kgs x15 x2
40kgs x9
40kgs x8
40kgs x5 x2
Seated DB Press
60's x12
60's x10
60's x7
Seated DB Side Lateral
25's x12 x3
Bent Over Lateral Raise
25's x12 x3
Reverse Pec Dec
4 sets, 12-15reps
One Arm DB Side Raise
30's x12 x3
Plate Raise
15kgs x12 x2
20kgs x10
20kgs x7
Face Pull
4 sets, 12 reps
BB Shrug
70kgs x10 x3
DB Shrugs
60's x10 x3
Static Stretching
** 2nd time doing OHP. Feels good kaso need pa talaga practice maige ung techniques. Minsan kasi parang nabibiten ako pag iaangat ko na. Tapos parang di stable ung tayo ko pero di naman nagalaw ung paa ko hehehe
12:10 - 13:05
Sad Legs Day
WU - 3 sets, 12-15reps of air squat, seated legs extension and lying leg curl
Squat
olyBar x15 x2
40kgs x12 x3
60kgs x12
70kgs x5 x2
80kgs x5
20kgs x5
RDL
40kgs x12 x3
Seated Legs Extension
5 sets, 10-12reps
Lying Leg Curl
3 sets, 12 reps
Static Stretching
walang wentang training.. iniisip ko na lang na mabuti na to kesa sa wala.. bawe na lang bukas ..
bakit wala kwenta paps?
Ay paps! Now ko lang nabasa.. Busy sa work masyado kaya hirap sa training .. Hopefully simuka bukas makabawe ulit.
Dami ko na nga di nababasa dito at nasusubaybayang kung ano ano hihihi
salamat brah! sabi nga ni zyzz, " were all gonna make it brah "
pero malayo pa ako sa gusto ko kaya sa ngayon eto na muna nakakayanan ko heheheMay 14, 2015
12:00 - 13:10
Some Legs and Biceps
Dynamic Stretching - air squat x20 x4
FS
40kgs x12 x3
50kgs x10 x2
60kgs x5 x2
60kgs x3 x2
Seated Leg Extension
5 sets, 12reps x2, 8reps x1, 6reps x2
Lying Leg Curl
5 sets, 10reps x3, 8reps x1, 7reps x1
BB Curl
20kgs x12 x2
30kgs x7
30kgs x5 x2
Preacher Curl
4 sets, 10-12 reps
Incline DB Curl
25's x10 x4
DB Hammer Curl
35's x10 x4
di na makapag log ng maayos ditto sa site, puro basa basa nalang muna kasi walang magamit na pc sa work hehehe
training still consistent as fuarrrkkkk
minsan na dedemonyo na parang gusto ko na mag roids hahahha napag kukuwentuhan kasi nmen minsan sa gym kaso nag dadalawang isip talaga ako kasi baka DI AKO MAGKAANAK GAYA NG MGA PANINIWALA hahahaha kaya di ko masimulan
I don't think na di ka mag kakaanak sa dahil sa pag gamit nang steroids bro, tingnan mo si ahnold, ung mga competitive bodybuilder, yung iba dun may anak. Yes, it'll mess up your hormones, but I don't think na aabot sa mababaog ka, heheh!
Fuarkkkk! Sickcunt mode! Mirin' your V taper brah, mind sharin your work our for thos lats?
Naalala ko tuloy yung video sa youtube na Half Natty daw si Ogus eh
yun lang kasi talaga inaalala ko kaya di ko masubukan kahit isang cycle lang masaya nako hehe btw, nabangit mo ung mga bodybuilder na may anak, after ba nila mag cycle sila nag kaanak o before? yung may kanya kasi ng supplement shop ditto at nag cocompete rin sa bodybuilding eh juice din kaso gf pa lang meron sya kaya di ko malinaw hehehe
thanks brah .. sa pag kakaalala ko kasi, dati bago ko madiskubre ung salitang DEADLIFT, BARBEL ROW, TBAR ROW EH nabuhay lang ako sa mundo ng pull up, chin up, wide lat pull down, cable row, dips hihihi yan ung nakikita ko dahilan
Uu naman bro,tingnan mo sila branch warren, am bata pa nang anak niya, kahit sila king ahnold eh, you can ask those peeps na nag cocompete kung nakaka baog ba talaga yung mga sanib sa dark side, though kailangan maingat ka sa pag tatanong at baka maoffend, heheh!
hehehe
May 16, 2015
12:00 - 13:15
Deadlift, BB Row, TBar Row, Chin Up
WU - Dynamic Stretching - air squat x30 x2 / olyBar x20 x3
DL
40kgs x15
80kgs x12
100kgs x10
120kgs x8
130kgs x5
140kgs x3
80kgs x10
40kgs x5
BB Row
40kgs x12 x2
60kgs x10 x2
TBar Row
70kgs x12 x2
70kgs x10
Chin Up
BDWT x12 x4
Static Stretching
ahahahaha :flex:
ibang usapan na yun sir milk hihihihi :P
12:00 - 13:05
Shoulder Day
WU - Dynamic Stretching, olyBar x20 x2
OHP
20kgs x15 x2
30kgs x12 x3
40kgs x5 x3
30kgs x8
30kgs x5
Seated DB Press
55's x12 x3
Standing DB Side Lateral Raise
25's x12 x3
30's x10 x2
Reverse DB Fly
25's x10 x4
Reverse Pec Dec
4 sets, 12reps
one arm DB raise
30's x12 x3
Plate Raise
20kgs x10
20kgs x8 x2
DB Shrugs
60's x15 x3
hingal na hingal na naman at basang basa sa pawis.. kaya siguro di agad agad gumaling sipon ko
next week, simula na ulit ng 45minutes training at isang lingo na naman syang ganun .. good luck sa training ko :^^
maama talaga nakaka panood sa youtube ng mga motivational videos! LOL
bukas naman mabilisang training na naman
Yan din bro ang kustumbre ko bago umuwi from work nuod na ng motivational video, Gregg Flitt, Ross Dickerson, Mark Fitt...etc...insta-pump up haha.
hehehe at syempre nakkatulong din sa pump ung mga back ground music hehhee
May 19, 2015
17:30 -18:55
Some Legs / Arms
WU - Air Squat x20 x3
FS
40kgs x12 x2
50kgs x10
50kgs x9
60kgs x7
60kgs x6
70kgs x5 x3 ( kaso may nakahawak sa belt ko. siguro mga 80% lang ng actual poundage and sakin, sa kalkula ko )
40kgs x7
Leg Extension
5 sets, 12, 12, 10, 8, 5 reps
Lying Leg Curl
5 sets, 12, 10, 10, 10, 8
BB Curl ( ez olyBar )
20kgs x12 x2
30kgs x8
30kgs x7 x2
Preacher Curl
4 sets, 12, 10, 8, 8reps
Incline Curls
25's x12 x2
25's x10 x2
Seated DB Hammer Curl
40's x10 x4
CGBP
40kgs x15
50kgs x15
60kgs x12 x2
70kgs x8
70kgs x5
40kgs x8
SK ( ez olybar )
30kgs x10 x3
35kgs x8
Rope Push Down
4 sets, 12, 12, 12, 12reps
Flexing and Bragging! LOL :P
3 sets, minimal pause and feeling huge as fuarkkk!!! hahahahah :P:sport:
pero honestly, it was a good training! nice pump at masarap talaga yung pakiramdam.. at 18:15-20, training na kao hangang 19:00 at sundot na lang ako ng legs ( back squat, Romanian DL at leg curl.. pwede na to kesa di ako bumuhat..
bwahahaha iba ka tlga paps!!!! dapat to failuer ung set hahaha! PROPS cheers