Chest:
SM press 3 x 12
SM Inclined 3 x 12, 12, 10
SM Decline press 3 x 12 -
DB Flyes 3 x 15
DB pullover 4 x 15
Cable crossover 3 x 25
chest dips 1x6, 4x12
Alright!! bought this 10lbs MP Combat protein powder from isa sa mga idol ko dito.. sir BANE . yeah!!
Akala ko yung whey bibilhin mo sir hehe. Pero masarap yang protein powder na yan lalo pag me halong gatas hehehe. Mejo may katamisan nga lang..
try ko muna si MP C protein pow! pow! sir lol, medyo ok naman recommendation ng mga kabakal sa kabilang website at sabi mismo ni boss @BANE ! syempre master, pag sinabi ni master yun susundin hahaha joke.
Burpee x 10 reps no rest
Jumping lunges - 20 resp (hindi ko kinaya to haha una 20 reps 2nd and 3rd round 10 reps nalang haha) no rest
Jumping jack - 30 reps no rest
Push up - reps 20 reps sisiw pfft lol no rest
High knee up - 20 reps no rest
High tuck jump - 20 reps
sabog!!
Chest
SM Flat BP 3x12 30kg
SM Flat BP 3x12 60kg
SM Decline BP 3x12 60kg
SM Incline BP 3x12 25kg
SM Incline BP 4x15 10kg more reps for pump
Chest dips 1x6, 4x12
DL 3x12 40kg
Feeling ko kulang DB curls ko kahapon at sa inner ang tama, kaya follow through outer naman hehe Standing DB curls 3x12
@t4g4y said:
try ko muna si MP C protein pow! pow! sir lol, medyo ok naman recommendation ng mga kabakal sa kabilang website at sabi mismo ni boss BANE ! syempre master, pag sinabi ni master yun susundin hahaha joke.
i try mp when i get off keto, medyo na te-temp ako minsan lalo na pag may nag halo-halo sa harap ko
uu paps super dali lang naman yan. Ang chicken breast kasi cinut ko yan sa bite size, tapos simmered na may salt and pepper, tapos i ref mo lang. Ang gulay naman separate luto nyan. Gisa ka lang sibuyas at bawang sa butter, tapos lagay mo sitaw, carrots, broccoli, cauliflower yan tapos i toss toss mo na parang CHEF ka hahahaha, sprinkle mo kaunting asin at pepper then add mo nalang ang chicken na niluto mo dati from ref then toss toss ulit hahaha, make sure na di mo ma overcook ang mga gulay.
Additional:
Kung gusto mo tuna o shrimp pwede din. Lagay ka butter then gisa bawang at sibuyas, lagay mo shrimp o tuna in can, then unahin mo sitaw, o bagyo beans, carrots, etc vegies. toss toss like a chef then you're good haha dont forget the seasonings ha salt n pepper
Comments
hahaha sir @TRoll_W_a_Heart may napansin ako sa upper right corner ng pic mo, may porky pops nyahaha hindi yung hot lol
kakabili ko lang, havent tried it yet
hahaha. ayos yan porky pops, taas ng protein. 0 carbs. hehehee.
January 9, 2017
Monday!
Chest Day/tris
Warm up: 5 mins
Chest:
SM press 3 x 12
SM Inclined 3 x 12, 12, 10
SM Decline press 3 x 12 -
DB Flyes 3 x 15
DB pullover 4 x 15
Cable crossover 3 x 25
chest dips 1x6, 4x12
Tris:
triceps pushdown
triceps rope extension
triceps dips
January 10, 2017
Tuesday
Back/Shoulder
Back:
DL 3x12
Wide grip lat pull down 3x12
Face Pull 3x12
Seated cable row 1x12
one arm db row
Shoulder:
Arnold DB press
Side lat raises
Standing bent over rear delt raise
SM upright row
done
January 11, 2017
Wednesday!
suppose to be my rest day kaso may bagohang ka tropa gusto sumabay sa pag buhat kaya sinamahan ko na
warm up 5mins
Halo halo special;
Biceps
Standing DB curls 4x12
Incline bench DB curls 5x12
Cable bicep curls 3 x7,7,7 (low,mid,full)
Abs
Cable crunches
Hanging leg raises
Triceps
Bench dips
triceps pushdown
controlled triceps extension pushup
Traps
DB shrug
SM shrug
extra
farmers walk
Akala ko yung whey bibilhin mo sir hehe. Pero masarap yang protein powder na yan lalo pag me halong gatas hehehe. Mejo may katamisan nga lang..
try ko muna si MP C protein pow! pow! sir lol, medyo ok naman recommendation ng mga kabakal sa kabilang website at sabi mismo ni boss @BANE ! syempre master, pag sinabi ni master yun susundin hahaha joke.
January 12, 2017
Thursday!
Warm up 5 mins.
Circuit:
3 Rounds (3 mins rest in between rounds)
Burpee x 10 reps
no rest
Jumping lunges - 20 resp (hindi ko kinaya to haha una 20 reps 2nd and 3rd round 10 reps nalang haha)
no rest
Jumping jack - 30 reps
no rest
Push up - reps 20 reps sisiw pfft lol
no rest
High knee up - 20 reps
no rest
High tuck jump - 20 reps
sabog!!
Chest
SM Flat BP 3x12 30kg
SM Flat BP 3x12 60kg
SM Decline BP 3x12 60kg
SM Incline BP 3x12 25kg
SM Incline BP 4x15 10kg more reps for pump
Chest dips 1x6, 4x12
DL 3x12 40kg
Feeling ko kulang DB curls ko kahapon at sa inner ang tama, kaya follow through outer naman hehe
Standing DB curls 3x12
i try mp when i get off keto, medyo na te-temp ako minsan lalo na pag may nag halo-halo sa harap ko
Masarap sya sir @TRoll_W_a_Heart nakaka adik masarap lasa lalo na haloan nang gatas hehe
haha, lol, saka na yan, after summer
January 13, 2017
FRIDAY THE 13TH AWOOOO! lol
DL-50kg 3x12
SQT 30kg 3x12, 40kg 3x8
Triceps
Triceps pushdown
Controlled triceps extension push up
Hanging leg raises 3x12
Standing DB curls 5x12
Arnold DB press 3x12
light dinner (sm bonus burger patties+black rice + stir fried broccoli, cauliflower at string beans)
sarap sir. ganito yung food na ma bubusog ka pero hindi ka guilty na nabusog ka. hahaha
exactly sir hahaha puro gulay
Okay, Balik IF muna lapit na summer eh hahahaha
Walang patties sa SM na malapit dito sa amin. Huhu.
ay ganun tsk sayang naman, sarap kaya paps promise hehe
@t4g4y , mgkano ba isa nyan, at ilang piraso bawat pack?
its 190-210 sm bonus, depends if ordinary or cheese variant, its 8pcs/910g
there you have it sir @ironpump666 :-)
January 16, 2017
MONDAY
International chest day lol
3 minute cardio (3 rounds)
Push up+ (spider push up) 30 sec
10 sec rest
In and Out squat (bodyweight) 30 sec
10 sec rest
Push up plank 30 sec
10 sec rest
MT Climber 30 sec
10 sec rest
Burpee 30 sec
2 min rest in between rounds
Chest:
SM Flat bench press
SM incline bench press
Cable crossover low
Home work out (8 pm)
Chest dips
triceps
na putol ang wo kasi may bisitang dumating need to go early
January 17, 2017
Tuesday !
warm up 5 mins
Chest (continued)
Close grip bench press
cable crossover
flat DB flyes
incline DB flyes
incline DB press
Back
Lat pulldowns
Seated cable row
DL
kay aga aga mixed vegies ang breakfast hahaha, sayang kasi ayoko patagalin sa ref baka matapon nanaman.
January 18, 2017
Wednesday!!
Shoulder day!
Warm up set Smith machine mp press 2x25 45lbs, 3x25 54lbs
**Seated DB Prnold press **
Increasing weight 3x15
3xdropset to failure on last set
Lat raise
Increasing weight 3x15
3xdropset to failure on last set
DB Bent over lat raise
Increasing weight 3x20
3xdropset to failure on last set
Superset 15x3
Front Delt Raises with Straight Bar-Cable Machine x15
Upright row with Straight Bar-Cable Machine x15
Facepull
Done!
Lunch!
Luto mo paps?
uu paps super dali lang naman yan. Ang chicken breast kasi cinut ko yan sa bite size, tapos simmered na may salt and pepper, tapos i ref mo lang. Ang gulay naman separate luto nyan. Gisa ka lang sibuyas at bawang sa butter, tapos lagay mo sitaw, carrots, broccoli, cauliflower yan tapos i toss toss mo na parang CHEF ka hahahaha, sprinkle mo kaunting asin at pepper then add mo nalang ang chicken na niluto mo dati from ref then toss toss ulit hahaha, make sure na di mo ma overcook ang mga gulay.
Additional:
Kung gusto mo tuna o shrimp pwede din. Lagay ka butter then gisa bawang at sibuyas, lagay mo shrimp o tuna in can, then unahin mo sitaw, o bagyo beans, carrots, etc vegies. toss toss like a chef then you're good haha dont forget the seasonings ha salt n pepper
January 19, 2017
Thursday
Cardio/abs day
Mt. Climber 5x30sec
Plank 5x30 sec
Crunches 5x30sec
burpee 1x30 sec
High knee up 1x30 sec
Decline crunches 3x12
Kneeling cable crunches 3x25 100lbs, 3x25 150 lbs
Hanging leg raise 4x12
finished with pabebe treadmill 5 mins
done lol
may nanlibre Sandwich guy kaya dagdag food hehe
January 20, 2017
Friday!
Leg Day!!
Squat
Warm up set
2x12 20kg
Working set
1x12 20kg
2x12 40kg
3x8 50kg
DL
3x12 40kg
3x8 60kg
1x4 70kg
Leg extension
3x25 50lbs
1x50 50lbs
Lying leg curls
3x20 50lbs
Pilay!! haha
Got my BDSSMNKY shirt!! angas!
@dimzon03 @BANE @badass_vinch
Get your shirts now!! hehe