KAPAL MO PADIN PAPI WIJI! Grabe can imagine pag nag cuts ka solid yan, basag basag ka panigurado. pulido ung bulk mo e walang skin
Oo Paps bulk ako ngayun sinasamantala ko talaga itong eating season dami din event na pinupuntahan pero nag bubuhat parin ako kahit 3 times a week pero solid lahat un hehe! hindi natuloy ung pacuts ko last month eh. itong January sure na sure na ito magcuts na talaga ako. naghahanda na ako para sa January sasagad na talaga ako drop weight ako hangang 130lbs siguro.
sobrang busy talaga ako this month grabehan cheat meal ko at halos gabi2x ako nagiinom after buhat bad influence talaga mga kasama ko sa GYM palibhasa malalaki na katawan nila (not srs) hehe!
Pull ups wide grip BW 3 sets 15,10,8
lat pull down 5 sets (kalimutan ko kung ilan un pero sagad sa dulo)
DB seated shoulder press 5 sets 30lbs ea, 40lbs, 50, 60, 70ea
DB incline chest press 5 sets 50lbs ea, 60, 70, 80,90ea
Flat BB 5 sets 150, 170, 190, 210, 230lbs all is 5 reps no spot
Squat 5 sets 150,170,180,200,220 all 5 reps
Hello Brothers im back again after motorcycle accident tuloy parin sa buhat pero hindi na kagaya ng dati. 3 times a week nalang din pero intense parin. kahit na may injury no excuse!
Start na ng bulking pero dahan dahan lang para hindi masyado malaki ang tiyan. God bless Happy Lifting Brothers!
@t4g4y said:
good thing wala nangyari sayo sa accident mo sir. welcome back bulk na bulk ah hehe
Oo Bro, minor injury lang naman pero kayang kaya parin magbuhat medyo msakit lang minsan ung forearm ko lalo na kapag heavy na. kulang pa sa bulk bro start pa lang ulet ako sa bulking season hehe!
DB press 4 sets 15 reps
Front hammer Raise 4 sets 15 reps
DB seated piston 4 sets 15 reps
Side raise 4 sets 15 reps
Low pulley raise 4 sets 15 reps
Bago program ko ngayun nagpaturo kasi ako ayos na ayos naman maskit na masarap haha!
@kenzy Bro, kamusta na? update mo na pic progress mo malamang mas malaki ka na kesa saken. semi bulk ulet ako ngayun paps ulan ng ulan madalas absent sa gym kaya nakain nalang ako ng madami haha!
@t4g4y Hindi naman bro kulang pa madaming kakainin at bubuhatin pa para makamit ang tagumpay hehe!
Pafs BigWiji, nakakahiya magpost ng pic ngayon, struggling ako sa diet eh, haha. Light weight lahat yan pafs or sagad pa din? Musta pala aksidente pafs? buti okay kana
Comments
Oo Paps bulk ako ngayun sinasamantala ko talaga itong eating season dami din event na pinupuntahan pero nag bubuhat parin ako kahit 3 times a week pero solid lahat un hehe! hindi natuloy ung pacuts ko last month eh. itong January sure na sure na ito magcuts na talaga ako. naghahanda na ako para sa January sasagad na talaga ako drop weight ako hangang 130lbs siguro.
sobrang busy talaga ako this month grabehan cheat meal ko at halos gabi2x ako nagiinom after buhat bad influence talaga mga kasama ko sa GYM palibhasa malalaki na katawan nila (not srs) hehe!
Chopsuey WO
Lets pull some numbers
Pull ups wide grip BW 3 sets 15,10,8
lat pull down 5 sets (kalimutan ko kung ilan un pero sagad sa dulo)
DB seated shoulder press 5 sets 30lbs ea, 40lbs, 50, 60, 70ea
DB incline chest press 5 sets 50lbs ea, 60, 70, 80,90ea
Flat BB 5 sets 150, 170, 190, 210, 230lbs all is 5 reps no spot
Squat 5 sets 150,170,180,200,220 all 5 reps
done!
alumni for high batch mates
December 13, 2015
Morning workout at dumayo ako ng GYM
flat machine press 5 sets
incline machine press 5 sets
flat bb press 5 sets
machine shoulder press 5 sets
lateral raise 5 sets
tricep extention 5 sets
calves 10 sets
done!
foodtrip then shot nanaman ughh!
Back WO
Pull ups 5 sets 15 reps
Lat pull down 5 sets 15 reps
Reverse pull down 5 sets 15 reps
BB row 5 sets 15 reps
one side pull machine 5 sets 15 reps
Bicep WO
Ez bar curl 5 sets 15 reps
Seated DB curl 5 sets 15 reps
Hammer 5 sets 15 reps
Done!
Chest WO
Incline BB 5 sets 15 reps
Flat BB 5 set 15 reps
Db incline 5 sets 20 reps
Flyes 5 sets 20 reps
Tricep WO
overhead DB extention
one hand push down
rope
Done!
December 30, 2015
Shoulder WO
seated Db press 5 sets 15 reps
Front raise switch to hammer 5 sets 20 reps
lateral raise 5 sets 15 reps
Bicep WO
DB curl 5 sets 20 reps
DB Hammer 5 sets 20 reps
Done!
Drop to 150lbs
Sana makabuhat ako bukas kung hindi malakas hang over ko
Happy New Year mga Brothers in iron! :yahoo:
Leg WO
Squat 5 sets 10 reps
Leg Press 5 sets 10 reps
Calf raise 5 sets 20 reps
Leg extention 5 sets 15 reps
Leg Curl 5 sets 15 reps
Done!
RAPSA ramdam ko ngayun ung doms sa wakas.
Happy New year more gains to come saten :yahoo:
Chop suey WO
Incline BB 5 sets 10 reps/15 reps push ups/side crunches
Flat BB 5 sets 10 reps/15 reps push ups/side crunches
DB press 5 sets 10 reps/15 reps push ups/side crunches
Tricep single hand push down/kneeling cable crunches
Done!
January 11, 2016
6:00-7:20 am cardio 8km jog
done!
boss, san ka nag jojogging?
Sabay ako sayo minsan...
sa la salle ako nag jojogging eh saka mga 4am un
Back WO
Lat pull down 5 sets 15 reps wide and medium grip
Seated Row 5 sets 15 reps
T bar Row 5 sets 15 reps
Bicep WO
Seated DB curl 5 sets 10 reps
Hammer Curl 5 sets 10 reps
Ez Bar curl meduim and wide grip 5 sets 10 reps
Abs WO
Crunches
Leg Raise
Done!
Leg WO
Squat 5 sets 30 reps
Leg Press 5 sets 30 reps
Clalf Raise 5 sets 30 reps
Tri WO
Push down 5 sets 30 reps
pull down 5 sets 30 reps
Abs
Touch toe
Done!
I woke up like this! joke lang Brah! nadala ng natty light! cardio din bro less carbs lang ako ngayun hehe!
ikaw yung halimaw dyan...lahat 30 reps!!!
astig paps! mukhang ready na sa summer ah...angas ng avatar :biggrin:
Chest WO
Incline BB 7 sets 30 reps
Incline DB 7 sets 30 reps
Flyes DB 7 sets 30 reps
Seated Dips 7 sets 30 reps
cable flyes 7 sets 20 reps
Abs WO
Done!
Late upload may nahalungkat na picture december 2015 ito 5'3 165-160 I guess.
Wow bago na Welcome back sa site salamat boss J.
kinakamusta ko din ung mga idol ko dito sana bumalik na ulet kayo up na ulet ung site.
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Hello Brothers im back again after motorcycle accident tuloy parin sa buhat pero hindi na kagaya ng dati. 3 times a week nalang din pero intense parin. kahit na may injury no excuse!
Start na ng bulking pero dahan dahan lang para hindi masyado malaki ang tiyan. God bless Happy Lifting Brothers!
good thing wala nangyari sayo sa accident mo sir. welcome back bulk na bulk ah hehe
mamaw hehehe nakakalito journal na to,akala ko minsan si smallDSdivide
Oo Bro, minor injury lang naman pero kayang kaya parin magbuhat medyo msakit lang minsan ung forearm ko lalo na kapag heavy na. kulang pa sa bulk bro start pa lang ulet ako sa bulking season hehe!
sorry Bro, nagkataon lang na Small talaga ako 5'3 lang ako eh hehe!
August 15, 2016
Shoulder WO
Seated BB behind the neck press 5 sets 15 reps
Seated BB Military Press 5 sets 15 reps
Bent Over lateral raise 5 sets 15 reps
Side lateral raise 5 sets 15 reps
Alternate front raise 5 sets 15 reps
Shrug 5 sets 20 reps
Done!
August 22, 2016
Chest WO
BB Incline 5 sets 20 reps
DB Incline 5 sets 20 reps
DB flyes 5 sets 20 reps
Dips 5 sets 20 reps
Machine flyes 5 sets 20 reps
Done!
August 23, 2016
Back WO
Wide grip pronation pull up 5 sets 10 reps
close grip supination pull up 5 sets 10 reps
close grip neutral pull up 5 sets 10 reps
Seated Row 5 sets 10 reps
BB Row 5 sets 10 reps
Deadlift 5 sets 10 reps
Shrug 5 sets 20 reps
Bicep WO
BB curls 5 sets 10 reps
Hammer 5 sets 10 reps
Done!
potek ang laki ng triceps at biceps mo pafs BigWiji
halimaw sir no? hahaha
August 24, 2016
Shoulder WO
DB press 4 sets 15 reps
Front hammer Raise 4 sets 15 reps
DB seated piston 4 sets 15 reps
Side raise 4 sets 15 reps
Low pulley raise 4 sets 15 reps
Bago program ko ngayun nagpaturo kasi ako ayos na ayos naman maskit na masarap haha!
@kenzy Bro, kamusta na? update mo na pic progress mo malamang mas malaki ka na kesa saken. semi bulk ulet ako ngayun paps ulan ng ulan madalas absent sa gym kaya nakain nalang ako ng madami haha!
@t4g4y Hindi naman bro kulang pa madaming kakainin at bubuhatin pa para makamit ang tagumpay hehe!
Pafs BigWiji, nakakahiya magpost ng pic ngayon, struggling ako sa diet eh, haha. Light weight lahat yan pafs or sagad pa din? Musta pala aksidente pafs? buti okay kana
bro @kenzy mukhang mas nasaktan yung "aksidente" kaysa sa kanya... sa laki ba naman ni bro @SmallWIJI hahaha
hahahaha baliktad na ngayon sir