Angas bro! may Rot look pa!!!!! shet you got me mirrin!!!! magkano yang mga ganyan bro?
Parang Mini Rot haha. 60 above bro may mga ganitong looks na, depende na sa bloodline. Bagay sayo magpasyal ng ganito bro.
pero i mean, Rot tlga bloodline nya hindi ambully? OO gusto ko nyan! next year lilipat kame ng bahay, san mahanapan ko ng space, tuturuan ko kids ko mag aalaga, if ever sayo ako mag iinquire bro ah :biggrin:
Got infected with A16 Virus, and now at my 4th day out of training...I can only think of getting back stronger. But its really demotivating that my immune system is weak as this. Since I was a kid... kung anong usong sakit, meron ako kaagad... makes me wonder, what should I do to make my immune system stronger.
Magpabakuna bro, pasukan mo ng anti bodies katawan mo para maimmune sa virus.
Just like me ,dahil sa hospital.ako nagwowork,may anti hepa A-B ,anti tetanu ako at yearly nagpapaturok ako ng anti flu kaya nde ako madaling kapitan ng sakit,what hinder me going to gym ay yung right lumbar ko pag nakirot at may scoiliosis ako.
Magpabakuna bro, pasukan mo ng anti bodies katawan mo para maimmune sa virus.
Just like me ,dahil sa hospital.ako nagwowork,may anti hepa A-B ,anti tetanu ako at yearly nagpapaturok ako ng anti flu kaya nde ako madaling kapitan ng sakit,what hinder me going to gym ay yung right lumbar ko pag nakirot at may scoiliosis ako.
Got infected with A16 Virus, and now at my 4th day out of training...I can only think of getting back stronger. But its really demotivating that my immune system is weak as this. Since I was a kid... kung anong usong sakit, meron ako kaagad... makes me wonder, what should I do to make my immune system stronger.
Focus on recovering. You won't lose your muscle gains even if you don't train for a month as long as you are eating properly and sleeping well.
Eat a variety of vegetables and fruits to strengthen your immune system.
Got infected with A16 Virus, and now at my 4th day out of training...I can only think of getting back stronger. But its really demotivating that my immune system is weak as this. Since I was a kid... kung anong usong sakit, meron ako kaagad... makes me wonder, what should I do to make my immune system stronger.
Focus on recovering. You won't lose your muscle gains even if you don't train for a month as long as you are eating properly and sleeping well.
Eat a variety of vegetables and fruits to strengthen your immune system.
Squats
WU - 12/10/4/1 : 125/125/160/190 LBS
WO - 6/6/6 : 200/200/200 LBS (feeling more comfortable)
(HS) Leg Curls - 10/8/6/6 : 60/80/90/90 LBS
(HS) Leg Extensions - 8/6/6/6 : 90/100/110/120 LBS
(HS) Iso Lat Pull Down - 6/6/6 : 170/170/180 LBS
RPTs
Side Lateral Raises - 15/5/5/5/5/5 : 15 lbs per arm (15 sec full int) (stay at the load until all reps are clean)
Reverse Flye - 15/5/5/5/5/5 : 60 LBS (increase next training)
DCI - 1800
November 18, 2015
Chest and Abs
Tried working out at R n J Gym Pacita. Did some random Chest and Abs exercises.
DCI - 1800
November 21, 2015
Back and Shoulders
Deadlift
WU - 12/10/4/1 : 90/90/180/190 LBS + 20 KG Collar
WO - 6/6/6 : 200/200/200 LBS + 20 KG Collar
(Hands are freakin' painful after, the new palm skin after the A16 virus infection can not handle the load)
(HS) Iso Lat Pull Down - 6/6/6 : 170/170/180 LBS
(HS) Iso Row - 8/6/6 : 200/210/220 LBS
RPTs
(Precor) Cable Wide Lat Pull Down - 15/5/5/5/5/5 : 110 LBS
Side Lateral Raises - 15/5/5/5/5/5 : 15 lbs per arm (15 sec full int) (stay at the load until all reps are clean)
Reverse Flye - 12/5/5/4/4/4 : 70 LBS
F#ck my burning hands...I hate what A16 virus did to me...
Comments
Pasado ba sayo itong mini bodybuilder ko?
Angas bro! may Rot look pa!!!!! shet you got me mirrin!!!! magkano yang mga ganyan bro?
Parang Mini Rot haha. 60 above bro may mga ganitong looks na, depende na sa bloodline. Bagay sayo magpasyal ng ganito bro.
pero i mean, Rot tlga bloodline nya hindi ambully? OO gusto ko nyan! next year lilipat kame ng bahay, san mahanapan ko ng space, tuturuan ko kids ko mag aalaga, if ever sayo ako mag iinquire bro ah :biggrin:
Just like me ,dahil sa hospital.ako nagwowork,may anti hepa A-B ,anti tetanu ako at yearly nagpapaturok ako ng anti flu kaya nde ako madaling kapitan ng sakit,what hinder me going to gym ay yung right lumbar ko pag nakirot at may scoiliosis ako.
Chest and Abs Day
(HS) Iso-Chest Press -
WU - 12/10/4/1 : 90/90/110/130 LBS
WO - 6/6/6 : 140/150/160 LBS
(HS) Iso-Incline Press
WO - 6/6/6 : 190/200/200 LBS
RPT
Chest Variation Dips - 15/5/5/5/5/5/5 : BW
Pec Deck - 15/5/5/5/5/5 : 100 LBS (increase next training)
Main Core Abs Circuit
DCI - 2200 approx
Focus on recovering. You won't lose your muscle gains even if you don't train for a month as long as you are eating properly and sleeping well.
Eat a variety of vegetables and fruits to strengthen your immune system.
Noted sir @nrg500
Back and Shoulder
Deadlift
WU Sets - 12/10/4/1 Reps : 100/100/180/200 LBS + 20 KG Collar
WO Sets - 6/6/6 Reps : 220/220/220 LBS + 20 KG Collar
(HS) Close Grip Lat Pull Down - 6/6/6 Reps : 170/170/170 LBS
(HS) Row - 6/6/6 : 220/210/210 LBS
RPTs
(Precor) Wide Lat Pull Down - 15/5/5/5/5/5/5 : 115 LBS (12-15 sec int)
Side Lateral Raises - 12/5/5/5/5/5 : 15 LBS per arm
Reverse Flye - 15/5/5/5/5/5 :60 LBS
DCI - No calorie manipulation as of the moment, still recovering
Shoulders and Calves
Shoulder Press
WU - 12/10/4/1 : 75/75/120/140 LBS
WO - 6/6/6 : 140/140/150 LBS
Shoulder Press (neutral grip) - 6/6/6 - 130/130/140 LBS
Rear Delt Cable Pull - 15/10/8 : 100/125/135 LBS
(RPT) Arnold Press - 15/5/5/5/5/5 : 25 LBS (per dumbbell)
(RPT-Superset) Inside and Outside Calf Extensions - 15/5/5/5/5/5 : 340 lbs
DCI - Still recovering
Arms and Abs Day
Chest Variation Dips
WU - 12/10/8/1 : BW/BW/+25/+35 LBS
WO - 6/6/6 : +45/+45/+45 LBS
Concentration Curls -
WU - 15/12 : 30/30 LBS per arm
WO - 8/8/8 : 40/40/40 LBS per arm
OH Tricep Extension (Dumbbell) - 6/6/6 : 75/75/75 LBS
RPTs
High Pulley Bicep Curls - 14/5/5/5/5/5 : 30 LBS per arm
Tricep Rope Pulldown - 15/5/5/5/5/5 : 20 KGS
Oblique Abs Circuit
DCI - 1900
Leg and Upper Body Follow Up
Squats
WU - 12/10/4/1 : 125/125/160/190 LBS
WO - 6/6/6 : 200/200/200 LBS (feeling more comfortable)
(HS) Leg Curls - 10/8/6/6 : 60/80/90/90 LBS
(HS) Leg Extensions - 8/6/6/6 : 90/100/110/120 LBS
(HS) Iso Lat Pull Down - 6/6/6 : 170/170/180 LBS
RPTs
Side Lateral Raises - 15/5/5/5/5/5 : 15 lbs per arm (15 sec full int) (stay at the load until all reps are clean)
Reverse Flye - 15/5/5/5/5/5 : 60 LBS (increase next training)
DCI - 1800
November 18, 2015
Chest and Abs
Tried working out at R n J Gym Pacita. Did some random Chest and Abs exercises.
DCI - 1800
November 21, 2015
Back and Shoulders
Deadlift
WU - 12/10/4/1 : 90/90/180/190 LBS + 20 KG Collar
WO - 6/6/6 : 200/200/200 LBS + 20 KG Collar
(Hands are freakin' painful after, the new palm skin after the A16 virus infection can not handle the load)
(HS) Iso Lat Pull Down - 6/6/6 : 170/170/180 LBS
(HS) Iso Row - 8/6/6 : 200/210/220 LBS
RPTs
(Precor) Cable Wide Lat Pull Down - 15/5/5/5/5/5 : 110 LBS
Side Lateral Raises - 15/5/5/5/5/5 : 15 lbs per arm (15 sec full int) (stay at the load until all reps are clean)
Reverse Flye - 12/5/5/4/4/4 : 70 LBS
DCI - 1800
Shoulders, Chest Follow Up and Calves
Weighted Dips (Chest Variation)
WU - 12/10/4/4 : BW/BW/+25/+25 LBS
WO - 6/6/6 : BW + 45/45/45 LBS
(HS) Iso-Shoulder Press - 8/6/6 - 150/160/160 LBS
(Precor) Shoulder Press (neutral grip) - 8/6/6 - 140/150/150 LBS
Reverse Flye - 6/6/6 : 100/100/100 LBS (try to increase nextweek)
(RPT) Arnold Press - 15/5/5/5/5/5 : 30 LBS (per dumbbell)
(RPT) Calf Raises - 15/5/5/5/5/5 : 90 LBS
(RPT) Claf Raises (Inward Toes) - 10/5/5/5/5/5 : 90 LBS
DCI - 1800 (feeling ripped already, may end mini cut by first week of December)
Arms and Abs Day
(HS) Iso-lat Pull Down
WU - 12/10/8/1 : 90/90/150/170 LBS
WO - 6/6/6 : 180/180/180 LBS
Concentration Curls -
WO - 8/8/6 : 40/40/45 LBS per arm
OH Tricep Extension (Dumbbell)
WU - 12/10/4/1 : 40/40/60/70 LBS per arm
WO - 6/6/6 : 75/75/75 LBS
RPTs
High Pulley Bicep Curls - 15/5/5/5/5/5 : 30 LBS per arm
Tricep Rope Pulldown - 15/5/5/5/5/5 : 20 KGS
Oblique Abs Circuit
DCI - 1800
November 25, 2015
Leg and Upper Body Follow Up
Squats
WU - 12/10/4/1 : 125/125/160/190 LBS
WO - 6/6/6 : 200/200/200 LBS (feeling more comfortable)
(HS) Leg Extensions - 8/6/6 : 120/120/130 LBS
(HS) Leg Curls - 8/6/6 : 90/100/100 LBS
RPTs
Reverse Flye - 15/5/5/5/5/5 : 70 LBS (stay until all reps are clean)
Side Lateral Raises - 20/5/5/5/5/5 : 10 lbs per arm (12 sec full int) (move to 15 lbs)
Arnold Press - 15/5/5/5/5/5 : 25 LBS per arm (15 sec full int)
DCI - 1800
Chest and Abs Day
(HS) Iso-Incline Press (Corrected proper machine use)
WU - 12/10/4/1 : 90/90/110/130 LBS
WO - 6/6/6 : 150/160/170 LBS
(HS) Iso-Chest Press (Corrected proper machine use)
WO - 4/6/6 : 160/140/140 LBS
Chest Variation Dips - 7/6/6/15 : 35/25/25/BW
RPT
Pec Deck - 15/5/5/5/5/5 : 100 LBS (increase next training) (aim middle chest)
Main Core Abs Circuit
DCI - 1800 approx
Back and Shoulders
Deadlift
WU - 12/10/4/1 : 90/90/180/190 LBS + 20 KG Collar
WO - 6/6/6 : 200/200/210 LBS + 20 KG Collar
(HS) Iso Lat Pull Down - 6/6/6 : 180/180/180 LBS
(HS) Iso Row - 6/6/6 : 220/220/220 LBS
RPTs
(Precor) Cable Wide Lat Pull Down - 15/5/5/5/5/5 : 110 LBS
Side Lateral Raises - 15/5/5/5/5/5 : 15 lbs per arm
Reverse Flye - 15/5/5/4/4/4 : 70 LBS
DCI - 1800
November 29, 2015
Shoulder and Calves - Did some random exercises at Master Gym, San Pedro
Thanks bro, tagal ko na din hindi makapagupdate dito. I am bulking right now
Arms
(PC) Preacher Curl
WU - 12/10/4/1 Reps ; 30/30/40/60 LBS
WO - 6/6/6 Reps ; 70/70/70 LBS
(HS) Iso Chest Press
WU - 12/10/4/1 Reps ; 90/90/130/150 LBS
WO - 6/6/6 Reps ; 160/160/160 LBS
(PC) Tricep Extension - 6/6/6 Reps ; 60/60/60 LBS
RPTs
High Pulley Cable Curls - 15/5/5/5/5/5 : 40 LBS per Cable
Rope Cable Pulldown - 15/5/5/5/5/5 : 22.5 KGS
Main Core Abs Circuit (Note: Weight Used on Ab Machine 35 LBS)
DCI - 1600 (Micro cut, after holiday)
Legs (+ Upper Body Follow Up)
(PC) Leg Press
WU- 12/10/4/1 Reps : 145/145/200/270 LBS
WO- 6/7/7 Reps : 295/295/295 LBS
(PC) Leg Extension - 10/8/6 Reps : 140/160/170 LBS
(PC) Leg Curls - 6/6/6 Reps : 140/140/140 LBS
RPTs
Squats - 15/5/5/5/5/5 (20 sec rest int) : 80 LBS + 20 KGS Collar
Side Lat Raises - 15/5/5/5/5/5 (15 sec rest int) : 15 LBS per dumbbell
Reverse Flye - 15/5/5/5/4/4 (15 sec rest int) : 80 LBS
Pull-Up - 12/10/10 : BW
DCI - 1800 (After Holidays Mini Cut)
Chest + Abs
Chest Variation Dips
WU - 12/10/4 Reps : BW/BW/+25LBS
WO - 8/6/6 Reps : BW + 40/+50/+50 LBS
(HS) Iso Incline Chest Press - 4/6/6 Reps : 200/190/190 LBS
(HS) Iso Chest Press - 8/6/6 Reps : 140/150/150 LBS
RPT
(PC) Pec Dec - 15/5/5/5/5/5 Reps (15 sec int) : 110 LBS
Oblique Abs Circuit (Weight used 35 LBS for Russian Twist)
DCI - 1800
Back + Shoulder Follow Up
Weighted Pull-Up
WU - 12/10 Reps : BW/BW
WO - 4/4 Reps : Bw +25/+25 LBS
(HS) Iso Lat Pull Down - 6/8/6 Reps : 170/170/180 LBS
(HS) Iso Row (Inner) - 6/8/6 Reps : 210/210/220 LBS
RPTs
Deadlifts - 15/5/5/5/5/5 Reps (15 sec int) : 90 LBS + 20 KGS Collar
Reverse Flye - 15/5/5/4/4/3 Reps (15 sec int) 80 LBS
Side Lateral Raises - 15/5/5/5/5/5 Reps (15 sec int) - 15 LBS dumbell per arm
Arnold Press - 10/5/5/5 Reps (15 sec int) - 40 LBS dumbell per arm *additional workout
DCI - 3000
Chest + Shoulder
Chest Variation Dips
WU - 12/10 Reps : BW/BW
WO - 10/6/6 Reps : BW +35/+50/+55 LBS
(HS) Iso Incline Chest Press - 6/6/5 Reps : 190/200/200 LBS
(HS) Iso Chest Press - 6/6/5 Reps : 150/150/150 LBS
(HS) Iso Shoulder Press - 6/6/6 Reps : 150/150/150 LBS
RPT
(PC) Pec Dec - 15/5/5/5/5/5 Reps (15 sec int) : 110 LBS
Leaning Side Lateral Raises - 15/5/5/5/5/5 Reps (15 sec int) : 20 LBS
DCI - 3000
Back + Shoulders Follow Up
(PC) Lat Pull Down
WU - 12/10/4 : 115/115/145 LBS
WO - 8/6/6 : 195/205/205 LBS
(HS) Iso Lat Pull DOwn - 6/5/6 : 180/180/180 LBS
(HS) Iso Row - 6/6/6 : 220/230/230 LBS
RPT
Deadlift - 15/5/5/5/5/5 (15 sec int) : 110/110/110 LBS + 20 KGS Collar
Cuban Press - 15/5/5/5/5/5 (15 sec int) : 20/20/20 LBS per dumbbell
Kino Press - 15/5/5/5/5/5 (15 sec int) : 10/10/10 LBS per dumbbell
Abs Circuit
DCI - 2800
dito ko nalang sagutin, hindi ka pwede maPM bro eh,
Ok lang bro as long as counted mo yung calories. Because it composes of complex and simple carbs, idikit mo sa workout ang intake niya.