flat db - 45eachx12x3
(nagmamadali kasi mag sasara na yung gym kaya superset lahat ng chest at bi)
PS. binabaan ko yung weight sa bi kasi mjo nakaka hingal after ng chest exercise at di makpag exert ng effort na kailangan
incline bb bench - 110x12x3 (slow reps mjo di ko kasi ramdam ung tama so i focused on contraction with lower weights.. ayun sapul sa upper chest)
ez bi curl close - 60x12x3
Bro practitioner ka ng IF diba? Paturo naman ng basics hehe mjo na eenganyo ako mag try ng IF e... pati ata si sir @bane IF din ang ginagawa e.. sa ngayon kasi IIFYM ako on a deficit pero i'm still getting strong.. even reached new PR's during a cut.
Realistic goal ba ang 135-140lbs in 3 months coming from 157?
after 1 month 150 ako pag gising 152 pag matutulog na haha parang mabagal ata ung fat loss ko, sa inyo grabe e at drastic change in physique din hehe pa help naman mga brader...
There are times din na parang may doubt ako kung gumagana ba ung diet strategy ko kasi di ko pansin ung change sa katawan ko pag tumitingin ako sa salamin hahaha frustrating lang tlaga
May daily target intake ako sir @badass_vinch, may meal plan ako or at least staples na pag kukunan nung macros target ko....
tas pag may mga times (like handaan sa office, biglaang lunch out, etc) inaadjust ko ung target intake ko base dun sa mga nakain ko na wala sa initial plan ko.. Tama ba sir?? haha parang +/- lang hehe ganun kasi pag kakaintindi ko sa mga nababasa ko sa net...o medyo literal ba ung pagkaintindi ko?? haha target ko sir is 1800-1900 daily so I try to stay on that range lng tas BW=grams in protein.. ganun lang sir? hehe
minsan npapasobra sa carbs lalo na pag lunch out naga-adjust ako sa fat at protein para at the end of the day 1800-1900 cals pa din.. un nga lang bad trip kasi di ko na reach ung daily protein goal hahaha Tama ba sir? o ginugulo ko lang sarili ko??
So may plan ka naman pala na sinusunod. Then applying IIFYM when needed. Wala ako nakikita na mali (unless proven) sa ginagawa mo.
@badass_vinch nag go-grocery ako sir haha puro chicken breast at tuna pati mani...
minsan naman pag naubusan ng stocks, chicken pa din naman binabanatan ko sa canteen, or dinuguan, nilagang baka, bsta good source of protein tas sasabayan ko ng gulay hehe...protein top priority ko.. ok lang na lumagpas ako sa target tas adjust ko nlng intake nung 2 macros para pasok pa din sa daily target cals...
Thank you sir V, mjo reassured ako dahil sa comment mo haha
Alam mo ang problem mo, may target at plan ka nga kaso wala ka pa basis. In short sinusubukan mo pa lang kung ano kakalabasan ng plan mo. observe mo muna further bago ka magadjust. Kung ano man maging outcome nyang ginagawa mo ngayon. Gawin mo na yang base after a few months kung magdadagdag or bawas ka ba.
Tsaka although parehas na naglose ng weight si @BANE and @Aestecniques e parehas sila ng diskarte. Malayong malayo as in. Kaya mahirap kumuha ng diskarte sa kanila tapos pagsabayin mo ipasok sa plan mo.
Alam mo ang problem mo, may target at plan ka nga kaso wala ka pa basis. In short sinusubukan mo pa lang kung ano kakalabasan ng plan mo. observe mo muna further bago ka magadjust. Kung ano man maging outcome nyang ginagawa mo ngayon. Gawin mo na yang base after a few months kung magdadagdag or bawas ka ba.
Tsaka although parehas na naglose ng weight si @BANE and @Aestecniques e parehas sila ng diskarte. Malayong malayo as in. Kaya mahirap kumuha ng diskarte sa kanila tapos pagsabayin mo ipasok sa plan mo.
Noted Sir @badass_vinch ... mejo na overwhelm siguro ako sa bilis at ganda ng results nila haha... I still have 2 months bago ko masabi kung fail o effective tong ginagawa ko...
Sir question lang pala, currently 150lbs ako... pero kagabi kasi sa gym sabi nung trainer e muka daw ako mas mabigat kumpara sa actual weight ko.. muka daw ako 160+... di ko alam dahil sa flabs ko ba o kung ano man hahaha
Di ko alam kung compliment ba un o pang aasar.. sabi ko na lang "oh tlga" tas sabay buhat uli hahaha
is it good when you weigh less than "what you actually look like"???
Alam mo ang problem mo, may target at plan ka nga kaso wala ka pa basis. In short sinusubukan mo pa lang kung ano kakalabasan ng plan mo. observe mo muna further bago ka magadjust. Kung ano man maging outcome nyang ginagawa mo ngayon. Gawin mo na yang base after a few months kung magdadagdag or bawas ka ba.
Tsaka although parehas na naglose ng weight si @BANE and @Aestecniques e parehas sila ng diskarte. Malayong malayo as in. Kaya mahirap kumuha ng diskarte sa kanila tapos pagsabayin mo ipasok sa plan mo.
Noted Sir @badass_vinch ... mejo na overwhelm siguro ako sa bilis at ganda ng results nila haha... I still have 2 months bago ko masabi kung fail o effective tong ginagawa ko...
Sir question lang pala, currently 150lbs ako... pero kagabi kasi sa gym sabi nung trainer e muka daw ako mas mabigat kumpara sa actual weight ko.. muka daw ako 160+... di ko alam dahil sa flabs ko ba o kung ano man hahaha
Di ko alam kung compliment ba un o pang aasar.. sabi ko na lang "oh tlga" tas sabay buhat uli hahaha
is it good when you weigh less than "what you actually look like"???
Hindi mabilis yung result nila, mabilis lang talaga ang panahon.
Wala yun, 10lbs difference mukhang parehas lang ng itsura yun. Sanay lang mga tao na pag nasa 150lbs and below eh ecto ang features.
bro, november last year p ko nag formulate ng gagawin ko naging concrete lng nung mga jan this year so kung iisipin mo, 11 months na nkalipas hahaha tama si sir V mabilis lang ang panahon. kahit dito sa office sinasabi, ang bilis ko lang kinuha, and at the back of my mind im like "WTF" ang tagal kaya. haha. ditch the scale mirror ang basehan. ung IF ko dati hindi as in if, some principles lang ung kinuha ko dun, halos ngayon ngayon nalang ako nag eexperiment at nag IIF kasi nag stall na ko so ngayon ngayon nalang ako nag lalaro ulet ng plan.
@bim323 kaya kita mo naman yung progression ni @BANE slow but solid. Dami nawala na BF pero makapal muscle, masigla din sya tignan hindi mukhang deprived and depleted. Sa 11 months kasi mapapansin lang ng tao yung changes sa kalagitnaan na ng process kaya patience pays off.
Based on my experience, there is a "dead zone" when you're looking for progress in the mirror, especially when you are trying to get lean. I'm guessing that's around 12-15% body fat. You can barely see any progress at all (mirror-wise) but in reality, you are still losing fat (could be on your back, legs, etc). That sucks big time. I know the feeling. This is where most of us give up or screw things up.
During these times, I usually redirect my attention in measuring progress differently. Instead of the mirror, I keep track of my body measurements (weight and girth). If you are loosing girth especially on the midsection, then you are still moving forward. Keep grinding and you'll see the light at the end of the tunnel.
Hi bro, yes practitioner ako ng IF, even before ako mag weight lifting, nung ginusto ko na magcontrol ng calorie intake. So going 2 years na siguro ako naka IF, in a year siguro 300-320 days ako naka IF. Although lately, di na ako naglilimit ng 8 hours window sa fed state, umaabot na yata ako ng 10 hours fed, mas flexible na yung approach ko.
Not everyone may agree with me, but these are my findings with IF,
1. I think, and decide clearer at fasted state, so nakakatulong sa trabaho ko specially na sa morning ang planning ko.
2. There are studies of accelerated fat oxidation on fasted state, even in caloric surplus, but the studies are not peer reviewed very well, pero sa experience ko, yes, it seems that, totoo siya, although maybe driven din by other factors, minsan counter productive din kasi I have challenges now to gain lean mass...calibration phase ako kumbaga..makukuha din..sana haha
3. Easier management of calories, especially for calorie deficit phase. Convenience lang kasi madalas ang kainan with socialization sa gabi, so before ko pa mareach limit ko, satisfied na din ako.
4. I dont workout fasted...although I am very active when I am fasting, making my physical work sa trabaho
5. Testosterone level seems improving, although di ko naman pinameasure technically, rabbit na ako nun, mas lalo akong naging rabbit bwahahahaha
things i learned sa mga posts nyo
1. consistency and patience is key kasi di talaga makukuha ng mabilisan yung goals ko
2. di porket gumana ung approach ng iba e gagana din sakin kasi unique tayo so pati sa fitness at diet ganun din dapat ang principle...do what works for you
3. stay motivated lalo na pag nag stall na ung changes mo physically wise... "remember why you started" ika nga ng mga motivational quotes sa gym namin haha lilitaw din ung mga maskels na yan tiwala lang haha
salamat ng madami mga sir hahaha naeexcite tuloy ako magbuhat mamaya after office haha
Been on a 2week slack.. Nag punta kasi ng Laguna for field work... DAMN!!! I miss the grind!! My diet wasn't on point as well since mejo nag let go ako sa diet ko.. although i realized na mejo malakas na talaga ako sa ulam ngayon since nag slight low-carb diet approach ako for almost 2 months. dati kahit konting ulam lang basta madaming kanin ok na e.. Ngayon di ako satisfied sa kanin lang. Ang tinitignan ko lang talaga is yung protein intake ko.. still went for 150g kahit na lagpas na sa daily Cal intake ko.
What's funny is that it seems like kahit no workout and diet for 2 weeks, i was getting lean (fat loss sana haha) when i got back home my girl noticed and said that my body looks thinner/leaner than before i went on my field work, but my arms were big (proportion wise ah I still have sissy arms compared sa mga master dito hahaha) ewan ko baka miss lang nya ako haha...
Flat BB bench - 133/144/155 x 12/10/7 w spot (felt weak as shit!!!! siguro dahil sa 2wks off)
Incline BB bench - 111/122/133/ x12/10 w spot/8 w spot (really frustrated aaaaaahhh!!!)
dips - BW x 12/11/10
SS w/
Cable crossover (low) - 30each x 12/12/12
Seated chest press - 130 x 12/12/12
tri rope bent over extenstion - 70/80/80 x 12/12/12
tri pressdow - 70 x 12/12/12 (my tris were really worn out, cheat reps na sa last set)
tri rope pressdown - 50 x 12/12/12 (cheat reps on last set)
damn i felt weak!!!!!, but happy to finally get back in the gym.
recalculated my macros since nung 2wk off ko e i had no regard for my carbs intake hahaha, i up my carbs from 100g to 150g... I lowered my fat from 82g to 50g..
And plus it seems like carbs is not a major issue for me kasi nung 2wks off ko i was able to maintain my weight w/ hopefully some fat loss haha (since i looked leaner sabi ng GF ko at nung trainer sa gym namin kagabi hahaha) while eating lots of simple carbs this past 2wks...ZERO gain in weight...
I read something about ectos being more adaptable to carbs since we have a naturally faster metabolism. Hirap din kasi kunin ung fat na 80g+ e... and i think mas sustainable itong new setup na to.
But still my daily cals is from 1850-1900.. will be in this setup for 2 months and let's what will happen.
WU for DLs - 111x12
DL - 177/221/243 x 10/8/7
Wide Lat Pulldown - 100/120/130 x 12/10/9
Seated cable rows - 100/110/120 x 12/10/9
Bentover Rows (wide - 99 x 12 x 3sets
EZ Bi Curl - 60 x 12 x 3 sets
Hammer DB Curls - 25each x 12 x 3sets (Last reps are cheat reps, my bi's were worn out)
Incline DB curls - 15each x 12 x 3sets (sobrang hirap na iangat nung DB pag mga 8-12reps na sobrang worn out na ung bi's ko)
Alt DB Bi curls - 10each AMRAP (for the pump feeling lang to finish my WO)
Looking good bro, how long have you've been working out at 1800 cals intake?
siguro mga more than a month pa lang... 1month and 1 or 2 wks probably..
Nag karon din kasi ako ng unexpected na 2wks off from workout and diet due to work and family events...
I'm seeing minor improvements naman sa physique ko pero super layo pa din sa goal ko... may sumisilip na akong 1pack sa abs pero sa umaga lang sya visible haha weight is till at 150lbs even though di nakapag diet at WO ng 2wks..
back squats - 155/166/177 x 10 x 8 x 6 (last set with spotter)
Leg press - 264 x 12 x 3sets
smith machine shoulder press - 44/55/66 x 12/12/12 (counted the plates only, don't know the weight of the bar on a smith machine)
Db side lateral raise - 15each x 12 x 3 sets (slow negatives, concentrating on proper form)
face pull - 70/80/90 x 12/12/12 (improper form, will try to lower intensity next time)
SS w/ HS shoulder press (neutral grip) 90/100/110 x 12/12/12
Came to the gym late mga 9:15PM na (gym closes @ 10PM)
Superset lahat ng WO para makahabol, good thing mag isa na lang din ako pag dating ko
wide lat pulldown WU - 60/80 x 12/12
WO - 110/100/100 x 12/12/12 (felt a bit weak kaya binabaan ko ung weight)
SS w/ DB OH tri extension - 50 x 12 x 3 sets (slow and controlled movement)
seated cable row - 90 x 12 x 3 sets
SS w/ Tri pull down (narrow grip) - 80 x 12 x 3 sets
Revers grip lat pulldown - 90 x 12 x 3 sets
SS w/ rope tri pull down - 50 x 12 x 3 sets (slow and controlled)
wanted to do BO Rows kaso naawa nako kay kuyang nag babantay parang gustong gusto na umuwi haha kaya tinapos ko na.
Cals intake 1800 (mostly carbs nag crave ako e,napa Chow fan tuloy sa chow king haha Proteing was about 110g tho)
Base sa MFP sir V nasa 607 cals ung isang bowl (15.5g Fat, 95.5g carbs, 17.8 protein) di ako sure kung accurate to pero nung nag tingin ako kay google almost same din ang binigay na Cal breakdown... haha
Base sa MFP sir V nasa 607 cals ung isang bowl (15.5g Fat, 95.5g carbs, 17.8 protein) di ako sure kung accurate to pero nung nag tingin ako kay google almost same din ang binigay na Cal breakdown... haha
Base sa MFP sir V nasa 607 cals ung isang bowl (15.5g Fat, 95.5g carbs, 17.8 protein) di ako sure kung accurate to pero nung nag tingin ako kay google almost same din ang binigay na Cal breakdown... haha
Base sa MFP sir V nasa 607 cals ung isang bowl (15.5g Fat, 95.5g carbs, 17.8 protein) di ako sure kung accurate to pero nung nag tingin ako kay google almost same din ang binigay na Cal breakdown... haha
Sir V may tip or guide ka po ba pano mas mapalakas ung squats? Parang ang hina ko kasi mag squat e..
in general sa big three po ba (bench, DL, squat) should i go Heavy weight/low reps (4--6) or Med Weights/high reps (10-12) nalilito kasi ako kung ano mas beneficial sa beginner na gaya ko
Comments
warm up
chins x 10
working sets
Deadlift - 200x10x3
Wide lat pulldown - 100x12x3 SS w/ one arm cable row 50x12x3
Bent over row 90x12x3
ez bi curl (close) 50x12x3
db hammer - 20eachx12x3
seating alt DB curl - 25x12x3
wasn't able to do usual lifts for BI since it was all burned up on my back workouts..
cals - 1800
ayun talo haha lag lag na kami sa quarters. pero ok lang...ayos tlgang cardio tong basketball haha
flat db - 45eachx12x3
(nagmamadali kasi mag sasara na yung gym kaya superset lahat ng chest at bi)
PS. binabaan ko yung weight sa bi kasi mjo nakaka hingal after ng chest exercise at di makpag exert ng effort na kailangan
incline bb bench - 110x12x3 (slow reps mjo di ko kasi ramdam ung tama so i focused on contraction with lower weights.. ayun sapul sa upper chest)
ez bi curl close - 60x12x3
parallel dips - BWx12x3
ez bi curl wide - 50x12x3
seated chest press - 130x12x3
cable rope hammer - 60x12x3
weighted seated curls - 100x12x3
cals 1900
Bro practitioner ka ng IF diba? Paturo naman ng basics hehe mjo na eenganyo ako mag try ng IF e... pati ata si sir @bane IF din ang ginagawa e.. sa ngayon kasi IIFYM ako on a deficit pero i'm still getting strong.. even reached new PR's during a cut.
Realistic goal ba ang 135-140lbs in 3 months coming from 157?
after 1 month 150 ako pag gising 152 pag matutulog na haha parang mabagal ata ung fat loss ko, sa inyo grabe e at drastic change in physique din hehe pa help naman mga brader...
There are times din na parang may doubt ako kung gumagana ba ung diet strategy ko kasi di ko pansin ung change sa katawan ko pag tumitingin ako sa salamin hahaha frustrating lang tlaga
May daily target intake ako sir @badass_vinch, may meal plan ako or at least staples na pag kukunan nung macros target ko....
tas pag may mga times (like handaan sa office, biglaang lunch out, etc) inaadjust ko ung target intake ko base dun sa mga nakain ko na wala sa initial plan ko.. Tama ba sir?? haha parang +/- lang hehe ganun kasi pag kakaintindi ko sa mga nababasa ko sa net...o medyo literal ba ung pagkaintindi ko?? haha target ko sir is 1800-1900 daily so I try to stay on that range lng tas BW=grams in protein.. ganun lang sir? hehe
minsan npapasobra sa carbs lalo na pag lunch out naga-adjust ako sa fat at protein para at the end of the day 1800-1900 cals pa din.. un nga lang bad trip kasi di ko na reach ung daily protein goal hahaha Tama ba sir? o ginugulo ko lang sarili ko??
@badass_vinch nag go-grocery ako sir haha puro chicken breast at tuna pati mani...
minsan naman pag naubusan ng stocks, chicken pa din naman binabanatan ko sa canteen, or dinuguan, nilagang baka, bsta good source of protein tas sasabayan ko ng gulay hehe...protein top priority ko.. ok lang na lumagpas ako sa target tas adjust ko nlng intake nung 2 macros para pasok pa din sa daily target cals...
Thank you sir V, mjo reassured ako dahil sa comment mo haha
Tsaka although parehas na naglose ng weight si @BANE and @Aestecniques e parehas sila ng diskarte. Malayong malayo as in. Kaya mahirap kumuha ng diskarte sa kanila tapos pagsabayin mo ipasok sa plan mo.
Noted Sir @badass_vinch ... mejo na overwhelm siguro ako sa bilis at ganda ng results nila haha... I still have 2 months bago ko masabi kung fail o effective tong ginagawa ko...
Sir question lang pala, currently 150lbs ako... pero kagabi kasi sa gym sabi nung trainer e muka daw ako mas mabigat kumpara sa actual weight ko.. muka daw ako 160+... di ko alam dahil sa flabs ko ba o kung ano man hahaha
Di ko alam kung compliment ba un o pang aasar.. sabi ko na lang "oh tlga" tas sabay buhat uli hahaha
is it good when you weigh less than "what you actually look like"???
Hindi mabilis yung result nila, mabilis lang talaga ang panahon.
Wala yun, 10lbs difference mukhang parehas lang ng itsura yun. Sanay lang mga tao na pag nasa 150lbs and below eh ecto ang features.
During these times, I usually redirect my attention in measuring progress differently. Instead of the mirror, I keep track of my body measurements (weight and girth). If you are loosing girth especially on the midsection, then you are still moving forward. Keep grinding and you'll see the light at the end of the tunnel.
PEACE OUT!
Not everyone may agree with me, but these are my findings with IF,
1. I think, and decide clearer at fasted state, so nakakatulong sa trabaho ko specially na sa morning ang planning ko.
2. There are studies of accelerated fat oxidation on fasted state, even in caloric surplus, but the studies are not peer reviewed very well, pero sa experience ko, yes, it seems that, totoo siya, although maybe driven din by other factors, minsan counter productive din kasi I have challenges now to gain lean mass...calibration phase ako kumbaga..makukuha din..sana haha
3. Easier management of calories, especially for calorie deficit phase. Convenience lang kasi madalas ang kainan with socialization sa gabi, so before ko pa mareach limit ko, satisfied na din ako.
4. I dont workout fasted...although I am very active when I am fasting, making my physical work sa trabaho
5. Testosterone level seems improving, although di ko naman pinameasure technically, rabbit na ako nun, mas lalo akong naging rabbit bwahahahaha
6. Staying lean is easier.
things i learned sa mga posts nyo
1. consistency and patience is key kasi di talaga makukuha ng mabilisan yung goals ko
2. di porket gumana ung approach ng iba e gagana din sakin kasi unique tayo so pati sa fitness at diet ganun din dapat ang principle...do what works for you
3. stay motivated lalo na pag nag stall na ung changes mo physically wise... "remember why you started" ika nga ng mga motivational quotes sa gym namin haha lilitaw din ung mga maskels na yan tiwala lang haha
salamat ng madami mga sir hahaha naeexcite tuloy ako magbuhat mamaya after office haha
What's funny is that it seems like kahit no workout and diet for 2 weeks, i was getting lean (fat loss sana haha) when i got back home my girl noticed and said that my body looks thinner/leaner than before i went on my field work, but my arms were big (proportion wise ah I still have sissy arms compared sa mga master dito hahaha) ewan ko baka miss lang nya ako haha...
Chest/Tri
Flat BB bench - 133/144/155 x 12/10/7 w spot (felt weak as shit!!!! siguro dahil sa 2wks off)
Incline BB bench - 111/122/133/ x12/10 w spot/8 w spot (really frustrated aaaaaahhh!!!)
dips - BW x 12/11/10
SS w/
Cable crossover (low) - 30each x 12/12/12
Seated chest press - 130 x 12/12/12
tri rope bent over extenstion - 70/80/80 x 12/12/12
tri pressdow - 70 x 12/12/12 (my tris were really worn out, cheat reps na sa last set)
tri rope pressdown - 50 x 12/12/12 (cheat reps on last set)
damn i felt weak!!!!!, but happy to finally get back in the gym.
And plus it seems like carbs is not a major issue for me kasi nung 2wks off ko i was able to maintain my weight w/ hopefully some fat loss haha (since i looked leaner sabi ng GF ko at nung trainer sa gym namin kagabi hahaha) while eating lots of simple carbs this past 2wks...ZERO gain in weight...
I read something about ectos being more adaptable to carbs since we have a naturally faster metabolism. Hirap din kasi kunin ung fat na 80g+ e... and i think mas sustainable itong new setup na to.
But still my daily cals is from 1850-1900.. will be in this setup for 2 months and let's what will happen.
WU for DLs - 111x12
DL - 177/221/243 x 10/8/7
Wide Lat Pulldown - 100/120/130 x 12/10/9
Seated cable rows - 100/110/120 x 12/10/9
Bentover Rows (wide - 99 x 12 x 3sets
EZ Bi Curl - 60 x 12 x 3 sets
Hammer DB Curls - 25each x 12 x 3sets (Last reps are cheat reps, my bi's were worn out)
Incline DB curls - 15each x 12 x 3sets (sobrang hirap na iangat nung DB pag mga 8-12reps na sobrang worn out na ung bi's ko)
Alt DB Bi curls - 10each AMRAP (for the pump feeling lang to finish my WO)
Daily intake 1800
Nag karon din kasi ako ng unexpected na 2wks off from workout and diet due to work and family events...
I'm seeing minor improvements naman sa physique ko pero super layo pa din sa goal ko... may sumisilip na akong 1pack sa abs pero sa umaga lang sya visible haha weight is till at 150lbs even though di nakapag diet at WO ng 2wks..
Flat BB - 133 x 12 x 3 sets
Incline BB - 122 x 12 x 3sets
Superset w/ Close ez bi curl - 60 x 12 x 3 sets
Dips - BW x 10 x 3sets
SS w/ DB hammer curl - 25each x 12 x 3sets
Seated Chest press - 120 x 12 x 3sets
SS w/ incline db bi curl - 15each x 12 x 3sets
intake 1800 cals
back squats - 155/166/177 x 10 x 8 x 6 (last set with spotter)
Leg press - 264 x 12 x 3sets
smith machine shoulder press - 44/55/66 x 12/12/12 (counted the plates only, don't know the weight of the bar on a smith machine)
Db side lateral raise - 15each x 12 x 3 sets (slow negatives, concentrating on proper form)
face pull - 70/80/90 x 12/12/12 (improper form, will try to lower intensity next time)
SS w/ HS shoulder press (neutral grip) 90/100/110 x 12/12/12
intake less than 1800
Came to the gym late mga 9:15PM na (gym closes @ 10PM)
Superset lahat ng WO para makahabol, good thing mag isa na lang din ako pag dating ko
wide lat pulldown WU - 60/80 x 12/12
WO - 110/100/100 x 12/12/12 (felt a bit weak kaya binabaan ko ung weight)
SS w/ DB OH tri extension - 50 x 12 x 3 sets (slow and controlled movement)
seated cable row - 90 x 12 x 3 sets
SS w/ Tri pull down (narrow grip) - 80 x 12 x 3 sets
Revers grip lat pulldown - 90 x 12 x 3 sets
SS w/ rope tri pull down - 50 x 12 x 3 sets (slow and controlled)
wanted to do BO Rows kaso naawa nako kay kuyang nag babantay parang gustong gusto na umuwi haha kaya tinapos ko na.
Cals intake 1800 (mostly carbs nag crave ako e,napa Chow fan tuloy sa chow king haha Proteing was about 110g tho)
Base sa MFP sir V nasa 607 cals ung isang bowl (15.5g Fat, 95.5g carbs, 17.8 protein) di ako sure kung accurate to pero nung nag tingin ako kay google almost same din ang binigay na Cal breakdown... haha
Base sa MFP sir V nasa 607 cals ung isang bowl (15.5g Fat, 95.5g carbs, 17.8 protein) di ako sure kung accurate to pero nung nag tingin ako kay google almost same din ang binigay na Cal breakdown... haha
Sir V may tip or guide ka po ba pano mas mapalakas ung squats? Parang ang hina ko kasi mag squat e..
in general sa big three po ba (bench, DL, squat) should i go Heavy weight/low reps (4--6) or Med Weights/high reps (10-12) nalilito kasi ako kung ano mas beneficial sa beginner na gaya ko
Thanks in advance po