Squat 5 sets of 100lbsx5,110x5,120x5,120x5,130lbsx5 < tumaas 10lbs
Lunges 4x15x35lbs < tumaas 5lbs at reps
Lying leg curl 2x12x45lbs, 8x50lbs < bumaba reps sa last set
Leg Extensions 2x12x90lbs,12x95lbs < tumaas 5lbs
Calf Raise on leg press 4x25x270lbs < tumaas 70lbs at reps
Leg Raises 4x20,15,12,12
Weighted Crunch 3x20x35lbs < same
Side twist 3x20x10lbs
Idol ko si Donnie Yen! nung mapanood ko yung Once upon a time... gusto ko na ring maging kung fu master!
Sabi nila ang eggs daw ay makolesterol oo pero good fat yan, pwede ka kumain in 2 eggs a day kailangan boiled yan.
ginagawa ko bago mag-gabi laga na ko ng eggs, tapos dinedrench ko yung oats sa tubig para lumambot agad sa umaga lutuin mabilis maprepare.
Eto Diet ko now pero di pa booming hihihi kasi paputol-putol ako:
Boiled Egg (meron akong pan na gawa sa stone di na kailangan ng oil! bili kayo hanap sa mall sa kitchen ware! sale nun kaya napamura hihihihi)
Organic Milk (hindi powdered check nio lagi labels dapat "fresh milk" yung content hindi skimmed, powdered o anu pa man)
Cabbage Stirred Egg with carrots, and other greens (lantakin lahat ng gulay)
Saging men! Saging para sa buto! ayun sa mga fndings age 30 lumalaki pa ang bone density!
Mane pag umuuwi ako lagi ako bumibili ng mane sampung piso lang! nagtaas eh kinsa daw! tapat ng simbahan.
Di ko na trip fast food chains nagkasakit akoh dun men! yung mga delata iwasan yan men! saka noodles? nasira tsan ko men! (peksman iwasan lahat ng processed food kung ayaw ng cancer, at anu pa man dpat NATURAL!)
Pwede naman mag cheat day kain ng chocolate, inom ng soda, pero damihan mo yung set hahaha. (Dami kong set parang hindi strength training, endurance training na hahaha)
@strongerbonds91 said:
Idol ko si Donnie Yen! nung mapanood ko yung Once upon a time... gusto ko na ring maging kung fu master!
Sabi nila ang eggs daw ay makolesterol oo pero good fat yan, pwede ka kumain in 2 eggs a day kailangan boiled yan.
ginagawa ko bago mag-gabi laga na ko ng eggs, tapos dinedrench ko yung oats sa tubig para lumambot agad sa umaga lutuin mabilis maprepare.
Eto Diet ko now pero di pa booming hihihi kasi paputol-putol ako:
Boiled Egg (meron akong pan na gawa sa stone di na kailangan ng oil! bili kayo hanap sa mall sa kitchen ware! sale nun kaya napamura hihihihi)
Organic Milk (hindi powdered check nio lagi labels dapat "fresh milk" yung content hindi skimmed, powdered o anu pa man)
Cabbage Stirred Egg with carrots, and other greens (lantakin lahat ng gulay)
Saging men! Saging para sa buto! ayun sa mga fndings age 30 lumalaki pa ang bone density!
Mane pag umuuwi ako lagi ako bumibili ng mane sampung piso lang! nagtaas eh kinsa daw! tapat ng simbahan.
Di ko na trip fast food chains nagkasakit akoh dun men! yung mga delata iwasan yan men! saka noodles? nasira tsan ko men! (peksman iwasan lahat ng processed food kung ayaw ng cancer, at anu pa man dpat NATURAL!)
Pwede naman mag cheat day kain ng chocolate, inom ng soda, pero damihan mo yung set hahaha. (Dami kong set parang hindi strength training, endurance training na hahaha)
Sir thank you sa detailed meal plan mo, I'll try that after ko mag keto. Naging idol ko si donnie yen sa IP man part 1 the best talaga to para sakin, calm but deadly, tapos binalikan ko yung mga previous movie nya, nagandahan ako sa flash point may halong MMA at one of the best yung kung fu jungle, ngayon ko lang nalaman na kasama pala si donnie yen sa once upon a time in china, mahilig kasi ako sa mga modern martial arts na movie, di ako masyado naging fan ng kung fu version nila na ang buhok lang nila sa likod at mahaba naka trintas pa at sa harap kalbo hehehe.
Comments
indi na IF nalang, tinigil ko keto haha parang may spiral na umiikot sa ulo ko pag naka keto ako, at medyo mahal pag nag keto hehehe
Hehe magkakaalaman kami ng keto flu na yan.
Mar.10,2017
Day 45 of IF / Day 2 of Keto
Deadlift 4x5 190lbs x 4 max << Tumaas 10lbs
Barbell Row 3x8-12 110lbs x 8 << tumaas 10lbs
Pulldown 3x8-12 100lbs x 12 << tumaas din 10lbs
(1 arm) Machine Row 3x8-12 65lbs x 12 << tumaas 15lbs
Facepull 4x8-12 100lbs x 12 << tumaas 10lbs
EZ bar Preacher Curl 3x 40lbs x 12
Reverse BB Curl 3x30lbsx12 << maintain lang
Sana magtuloy tuloy , mukang mas ganado ako ngayon kesa kahapon
Mar.11,2017
Day 46 of IF / Day 3 of Keto
Restday
Mar.12,2017
Day 47 of IF / Day 4 of Keto
Fasted WO
Squat 5 sets of 100lbsx5,110x5,120x5,120x5,130lbsx5 < tumaas 10lbs
Lunges 4x15x35lbs < tumaas 5lbs at reps
Lying leg curl 2x12x45lbs, 8x50lbs < bumaba reps sa last set
Leg Extensions 2x12x90lbs,12x95lbs < tumaas 5lbs
Calf Raise on leg press 4x25x270lbs < tumaas 70lbs at reps
Leg Raises 4x20,15,12,12
Weighted Crunch 3x20x35lbs < same
Side twist 3x20x10lbs
Pagod much
sir kindly post your keto meals :P hehe, nag keketo coffee ka rin ba sir?
hindi ako mahilig sa kape sir hehe.
eto yung meal ko pag workout day
hahaha meal as in meal sir, pics ng pagkain hahahaha
Copy sir, yung luto sa manok laging fried sa butter at nilalagyan ko asin.
Cge sir picturan ko mamaya hehe
eto na papi, ngayon lang yang chicken joy, di kasi nakabili sa palengke ng manok eh hehe.
Lunch ko kanina
Mar.13,2017
Day 48 of IF / Day 5 of Keto
Light lang muna
Fasted WO
Bench Press 5x5x100lbs
OHP = 3x12,10,8x50lbs
Flat DB Press = 3x12,12,7x40lbs
DB Flyes = 25lbsx12x3
Side Raises = 3x12,15,12x20lbs
Superset sa tricep
Incline Skulls 3x15,15,15x30lbs
Pushdown = 70lbsx6,50lbsx8,40lbsx10
wow, nice one sir! na miss ko na bacon at scrambled eggs
hehehe
Idol ko si Donnie Yen! nung mapanood ko yung Once upon a time... gusto ko na ring maging kung fu master!
Sabi nila ang eggs daw ay makolesterol oo pero good fat yan, pwede ka kumain in 2 eggs a day kailangan boiled yan.
ginagawa ko bago mag-gabi laga na ko ng eggs, tapos dinedrench ko yung oats sa tubig para lumambot agad sa umaga lutuin mabilis maprepare.
Eto Diet ko now pero di pa booming hihihi kasi paputol-putol ako:
Sir thank you sa detailed meal plan mo, I'll try that after ko mag keto. Naging idol ko si donnie yen sa IP man part 1 the best talaga to para sakin, calm but deadly, tapos binalikan ko yung mga previous movie nya, nagandahan ako sa flash point may halong MMA at one of the best yung kung fu jungle, ngayon ko lang nalaman na kasama pala si donnie yen sa once upon a time in china, mahilig kasi ako sa mga modern martial arts na movie, di ako masyado naging fan ng kung fu version nila na ang buhok lang nila sa likod at mahaba naka trintas pa at sa harap kalbo hehehe.
Mar. 14, 2017
Day 49 of IF / Day 6 of Keto
Fasted WO / 4hrs sleep / graveyard shift
Pullups 5x8,8,8,5,8xBW --- tumaas reps
T-Bar Row 3x65,75,80x15,15,12 --- tumaas reps at 5lbs
(1arm)Reverse Pulldown 2x40lbsx12,1x50lbsx10 -- same
Rear-Delt Fly 10lbsx15,20lbsx15,30lbsx15
Shrugs Machine 3x200lbsx10 -- bumaba reps , hirap i grip nadulas, pati kamay ko pinagpapawisan kanina sobra init kasi hehe
Superset sa bicep
Barbell Curl 3x20lbsx15 -- light weight high reps muna
Incline Hammer curl 1x20lbsx8, 2x10lbsx15 -- mabigat ung 1st set kaya binabaan ko muna.
No excuses!!! -- this keeps me pushing
that's the spirit!!
Mar.15,2017
Day 50 of IF / Day 7 of Keto
30 mins boxing HIIT
1 week na wala pa din yung keto flu, Am I doing right kaya hmmm.
Mar.16,2017
Day 51 of IF / Day 8 of Keto
Fasted WO
Squat 100lbsx8,110lbsx8,120lbsx8,130lbsx5,140lbsx5
Leg Press 3x270lbsx20
Stiff Legged Deadlift 100lbsx10,100lbsx10,110lbsx10,120lbsx10
Standing Calf Raise 4x100lbsx20
Calf raise on Legpress 4x270lbsx20
Hanging leg raises 4x25
Cable Crunch 4x90lbsx25
Mar. 17, 2017
Day 52 of IF / Day 9 of Keto
30 mins Boxing HIIT
Mar.18,2017
Day 53 of IF / Day 10 of Keto
Fasted WO
Incline Bench 50lbsx12,70lbsx8,80lbsx8,90lbsx5,100lbsx5
Incline DB Press 30lbsx12,40lbsx9,50lbsx4
DB Shoulders Press 25lbsx12,25lbsx10,25lbsx9
Lower Cable Flyes 10lbsx15,20lbsx12,30lbsx8
Cable Side Raises 10lbsx15,15lbsx12,15lbsx12
One armed side lateral raises 10lbsx12,10lbsx12,15lbsx12
Triceps superset
Dips 12,10,6xBW
Standing DB Overhead Ext. 3x25lbsx12
Drained
Mar. 19, 2017
reset ang IF new sched sa work / Day 11 of Keto
Deadlift 100lbsx5,150lbsx5,180lbsx5,190lbsx5
Barbell Row 100lbsx10,100lbsx10,100lbsx9
Pulldown 90lbsx12,90lbsx12,100lbsx12
(1 arm) Machine Row 65lbsx12,75lbs12,80lbsx12
Facepull 90lbsx12,90lbsx12,100lbsx12,100lbsx12
EZ bar Preacher Curl 3x30lbsx15
Reverse BB Curl 3x30lbsx12
Feeling dizzy,sleepy,headache and fatigue hayzzz.
Mar.20,2017
Day 1 of IF / Day 12 of Keto
Restday
Mar. 21, 2017
Day 2 of IF / Day 13 of Keto
Squat 5 sets of120x8,120x8,130lbsx6,140lbsx6,150lbsx5
Lunges 20lbsx12,25lbsx12,30lbsx10,35lbsx10
Lying leg curl 3x50lbsx10
Leg Extensions 75lbsx12,90lbsx12x2
Standing Calf 4x120lbsx15
Leg Raises 4x20,20,15,12
Weighted Crunch 3x15x50lbs
Side twist 3x12x15lbs
Feeling better
Mar. 22, 2017
Day 3 of IF / Day 14 of Keto
Restday
Mar. 23, 2017
Day 4 of IF / Day 15 of Keto
Bench Press 70lbsx8, 100lbsx8, 110lbsx5, 120lbsx3, 130lbsx5 w/spotter sa last set
OHP = 50lbsx12, 60lbsx8, 60lbsx8
Flat DB Press = 30lbsx12,35lbsx10,50lbsx5
DB Flyes = 30lbsx12x3
Side Raises = 25lbsx12,25lbsx12,25lbsx12
Superset
Incline Skulls = 30lbsx15,30lbsx15,30lbsx12
Pushdown = 40lbsx12,40lbsx12,40lbsx10
Mar. 24, 2017
Day 5 of IF / Day 16 of Keto
Pullups 8,8,8,6,5 x BW
T-Bar Row 75lbsx12,90lbsx12,90lbsx12
(1arm)Reverse Pulldown 40lbsx12,50lbsx10,60lbsx5
Rear-Delt Fly 20lbsx12,30lbsx12,35lbsx10
DB shrugs 35lbsx12,40lbsx12,50lbsx12,60lbsx12
EZ bar Barbell Curl 50lbsx10,50lbsx10,60lbsx8
Incline Hammer curl 20lbsx8,30lbsx5,30lbsx4