@TRoll_W_a_Heart pwede dunkin donut nalang po? hehehe mukhang epektib nga talaga sir troll, akala ko nga nung una ma ngangayayat ako dahil mababa yung carbs ko..yung mukha ko talaga pumapayat,sana di ako mapag kamalan adik hehe joke
Well....notice that when you are getting fatter, the first thing to bloat is the mid section, when you are getting thinner its the face and neck ang unang pumapayat....last na nawawala is the lower abs and the back fat or back love handles..kahit hindi krispy kreme...dunkin is good..chips delight also is ok..weigh youself muna...youll gain around 5lbs pero that is mostly water, youll look fuller sa mirror..go back to your normal diet agad, after 2-3 days youll be back to normal...repeat after 7-10days..notice the thin people that do food challenges, thats their secret...
bakit kaya ganun,100lbs Barbell bench press pakiramdam ko ang bigat bigat at tinatamad ako kumpara sa 50lbs each DB bench press? standard bar lang naman gamit ko sa bench press..
bakit kaya ganun,100lbs Barbell bench press pakiramdam ko ang bigat bigat at tinatamad ako kumpara sa 50lbs each DB bench press? standard bar lang naman gamit ko sa bench press..
different center of gravity, plus and when you lose weight, simple physics, mass moves mass, pag benchpress, big help ang back and lats, when you get leaner, the negatives gets harder, sa dumbell mostly shoulder and tris strength, di sya nawalan ng fat unlike sa back/lats...
ah kaya pala..kasi pag sa incline bench press na barbell ang taas ng buhat ko kesa sa flat..kaya minsan once a month lang ako mag flat bb bench press..mataas pa nga PR ko sa incline kahit nasa deficit ako sir troll
mahirap ba talaga ibuild ang rear delt? or naiwan lang yung sakin kasi di ko masyado ina isolate? sa one arm db row normal ba na parang na iipit yung sa lower part ng rib cage malapit sa hips? dati kasi yung one arm row ko yung parang naka tayo at naka hawak lang sa DB rack,ngayon sa flat bench ako naka hawak at pantay likod sa ulo pero di naka patong yung tuhod sa bench
rear delt, for that its usually machines you see sa nice gyms, i just use rubber bands or cable x-over machines, dumbells is ok as long as its light with no jerking watsoever
Bench press 5x12,10,10,8,6
Flyes 4x10,10,8,8
Pull up 5x5
DB Pull over 3x10,10,10
BB Row (pendlay row) 5x12,10,10,8,6
One Arm DB row 3x10,10,10 each
DB concentration curl 4x10,8,8 each
Wide Pull up 5x5
Lying Pull over 4x12,10,10,8
BB Pendlay row 4x10,10,8,6
One Arm DB row 4x12,10,10,8
DB Concentration curl 4x14,12,12,10 each
DB Hammer curl FST-7
BB Bench Press
DB Bench Press
DB Flyes
BB OHP
BB Behind neck press
DB Side lateral Raise
DB Rear flyes
Lying Skull Crushers SS Tri push down
BB Curl SS Close grip BB curl
Hindi na ako naka IF diet simula nung January 1, 2017 at todo lamon ako lagi pero pakiramdam ng tiyan ko parang naka IF pa rin,hindi na rin ako na bloat. Plateau ba to? Pero yung size ng muscle gains ko nag iimprove naman,parang di lang ako tumataba lalo na yung tiyan
Comments
Mukhang ok keto sayo, After 1 month cheat ka, one box ng krispy kreme agad, just to reset leptin
@TRoll_W_a_Heart pwede dunkin donut nalang po? hehehe mukhang epektib nga talaga sir troll, akala ko nga nung una ma ngangayayat ako dahil mababa yung carbs ko..yung mukha ko talaga pumapayat,sana di ako mapag kamalan adik hehe joke
Well....notice that when you are getting fatter, the first thing to bloat is the mid section, when you are getting thinner its the face and neck ang unang pumapayat....last na nawawala is the lower abs and the back fat or back love handles..kahit hindi krispy kreme...dunkin is good..chips delight also is ok..weigh youself muna...youll gain around 5lbs pero that is mostly water, youll look fuller sa mirror..go back to your normal diet agad, after 2-3 days youll be back to normal...repeat after 7-10days..notice the thin people that do food challenges, thats their secret...
Angat na chest nyo, Sir. Ano weight m ngayun, height and body fat? Cheers..
@ler4_war 58kg @ 5'4.. Bf? Idk
hi. kakagising ko lang uli. lol 56.5kg na lang ako pag gising ko.
Tagal ko pala na tulog,5 months. update lang ngayon lang nagka time eh.
Routine ko now..
Day1: Legs and Shoulder
Squat (High bar atg)
DB Lunges
SLDL
BB OHP
BB Behind neck press
Day2: Chest and Triceps
DB/BB bench press
DB Flyes
Dips
Skull Crushers
DB Triceps over head press
Day3: Recover
Day4: Back and Biceps
Pull up
DB Pull over
BB row(Pendlay/Arnold BBrow)
One arm DB row
BB/DB preacher curl
DB Hammer Curl
Day5: Shoulder and Triceps
BB OHP
BB Behind Neck press
DB Side raise
DB triceps OHP
Lying skull crushers
Day6: Recover
yun oh wala nang mask. welcome back sir hahaha.
Thanks sir t4g4y
nice progress sir.
LEGS,SHOULDER and ARMS
Back Squat 5x10,10,8,6,6
SLDL 4x12,10,10,8
BB OHP 5x10,10,8,8,6
BB Behind neck press 4x10,10,8,8
DB Side raise 3x,14,12,12
Skull crushers 4x10
DB Triceps extension 3x10
BB Curl 2x10
DB Concentration curl 3x10
BACK kanina
Wide pull up 4x5
Closed grip chip up 4x5
DB Pull over 4x12,10,8
Pendlay row 4x10,10,8,8
DB one arm row 4x12,10,10
bakit kaya ganun,100lbs Barbell bench press pakiramdam ko ang bigat bigat at tinatamad ako kumpara sa 50lbs each DB bench press? standard bar lang naman gamit ko sa bench press..
different center of gravity, plus and when you lose weight, simple physics, mass moves mass, pag benchpress, big help ang back and lats, when you get leaner, the negatives gets harder, sa dumbell mostly shoulder and tris strength, di sya nawalan ng fat unlike sa back/lats...
ah kaya pala..kasi pag sa incline bench press na barbell ang taas ng buhat ko kesa sa flat..kaya minsan once a month lang ako mag flat bb bench press..mataas pa nga PR ko sa incline kahit nasa deficit ako sir troll
Shoulder and Arms...Legs sana kaso basa yung squat area..
BB OHP 4x12,10,10,8
Behind neck press 4x12x10x10x10
DB Side raise (FST-7)
DB Alternate Curl 4x10,10,8,8
Hammer Curl 4x10,10,8,8
DB Tris Extension 4x12,10,8,8
Skull Crusher 3x12,12,10,8
Nakapag LEGS din at shoulder..
Back Squat(highbar atg) 4x12,10,10,8..pause rep 2x5 (3 sec pause)
DB Lunges 4x12,12,10,10 each leg
SLDL 4x12,12,10,10
BB OH push press 4x12,10,10,8
DB side raise 4x14,12,10,10
Upright row 4x,12,12,10,10
mahirap ba talaga ibuild ang rear delt? or naiwan lang yung sakin kasi di ko masyado ina isolate? sa one arm db row normal ba na parang na iipit yung sa lower part ng rib cage malapit sa hips? dati kasi yung one arm row ko yung parang naka tayo at naka hawak lang sa DB rack,ngayon sa flat bench ako naka hawak at pantay likod sa ulo pero di naka patong yung tuhod sa bench
DB lang ginagamit ko sir troll or minsan EZ bar pero parang bent row. halos dito lang ako sa bahay nag bubuhat,puro free weights
sa akin naman face pull gamit ko at bent over rear delt row paps
yung bent row lang paps din sakin heheh
Chest and Back
Bench press 5x12,10,10,8,6
Flyes 4x10,10,8,8
Pull up 5x5
DB Pull over 3x10,10,10
BB Row (pendlay row) 5x12,10,10,8,6
One Arm DB row 3x10,10,10 each
DB concentration curl 4x10,8,8 each
massive DOMS sa pecs..kahit pindotin lang ng daliri..
Back and Biceps
Wide Pull up 5x5
Lying Pull over 4x12,10,10,8
BB Pendlay row 4x10,10,8,6
One Arm DB row 4x12,10,10,8
DB Concentration curl 4x14,12,12,10 each
DB Hammer curl FST-7
ngayon lang uli ako nagka internet lol
welcome back papi!! saan ka galing aber? hahaha tuloy ang buhat!!
Putol internet after bagyo eh. hahaha
PECS,DELTOIDS and ARMS kanina lang...
BB Bench Press
DB Bench Press
DB Flyes
BB OHP
BB Behind neck press
DB Side lateral Raise
DB Rear flyes
Lying Skull Crushers SS Tri push down
BB Curl SS Close grip BB curl
Hindi na ako naka IF diet simula nung January 1, 2017 at todo lamon ako lagi pero pakiramdam ng tiyan ko parang naka IF pa rin,hindi na rin ako na bloat. Plateau ba to? Pero yung size ng muscle gains ko nag iimprove naman,parang di lang ako tumataba lalo na yung tiyan