@TryandTry101 said:
ok ba ang crossover paps? never pa kasi ako naka try,paki ramdam ko kasi mahihila ako pataas heheh
Uu paps sarap kaya, para ka din ang DB flyes eh cable nga lang. Hahaha di ka naman ma hihila eh. Tamang bigat lang gawin mo at adjust mo nalang pag masyado magaan o mabigat.
@TryandTry101 said:
Kain kana lang ng tikoy bukas paps hehehe
ang problema walang patikoy! hahaha at pansin ko sa tikoy napaka mantika na klase ng pagkain kaya iwas muna tayo dyan hahaha! nood ako bukas black panty este panther rowr!!!
ang tanong na flex mo ba muscle no after cardio? sa deadlift and squat pwd hahaha joke. may bike ka ba paps? kasi ako trip ko mag sprint sa bike mga 2km in 5 mins lang tapos maga talaga quads at hingal
Lintek na parang stiff neck na hindi sa neck ang tama ng sakit kung hindi sa gitna ng shoulder blades ko pag nag rotate ako ng neck, it gets in the way!! pero sige lang iniinda ko nalang aside pa sa shoulder pain ko tuloy lang ang buhat ayoko babyhin hehehe
Sa loob lagn nang subdivision namin, masarap tumakbo dun fresh air. Ginagawa ko paps 5 mins run, 5 min walk for 20mins, then sprint na with 2mins rest in between. Sprint as many as i can ayun sabog!
@TryandTry101 said:
mas high GI daw yung orange na kamote paps pero wala ako paki kasi masarap yan kesa sa puti hehehe lalo na yung violet pero Hindi ube,kamote talaga
uu paps ako din wala paki as long na kamote kinakain ko at mas nakaka gana kainin pag mala carrot ang kulay hahaha!
Comments
Uu paps sarap kaya, para ka din ang DB flyes eh cable nga lang. Hahaha di ka naman ma hihila eh. Tamang bigat lang gawin mo at adjust mo nalang pag masyado magaan o mabigat.
Update lang unti sa pic, putok talaga tyan ko dito hahahaha!
kita mo naman paps ang lower abs sides at likod sabog yan hahahaaha may salbabida ako pag umupo bwahahahahah!
Alright Monday Grind!!
Monday February 5, 2018
DL
60kgx12
70kgx12
90kgx6
100kgx4
5x Pull up neutral
10x hanging leg raises
20x pushups neutral
2 minute REST
5x pull ups wide
10x hanging leg raises
15x pushups close
2 minute REST
5x Pull up regular
10x leg lifts straight and to sides
20x pushups wide
2 minute REST
5x chin ups
10x leg lifts straight
20x pushups neutral
Seated Cable row
50kg 2x12,12/60kg x10
Bicep curl (heavy)
1x10 +5 (for the left arm)* -napapag iwanan eh ewan ko ba
1x10 +3 *
1x6
Hammer curl heavy
Mobile Legends! LOL :P
DONE!
Wednesday Grind
January 7, 2018
Chest day
SM Bench press
warm up
30kgx30
working set:
55kgx12
65kgx12
75kgx6 2 sets
Chest dips
3x10/10/10
OHDBP
4x12/12/10/6
triceps/biceps superset
tri pushdown 3x12
biceps cable curl 3x12
Update lang sa baboy na pic hahaha sabog talaga mid section ko pero I'm working on it
uu cutting na ako papi hahaah!
Lufet!
Di ka naka-calorie deficit paps?
hahahahahahaha! #thirdworldgains yun paps haha
Forgot to log the Friday grind lol
Monday Grind
February 12, 2018
Stretching 10mins
Smith machine BP
warm up set
35kgx12
working set
55kgx12
75kgx8
80kgx7
80kgx5
Incline DB press
13kg 3x12
OHP
30kg 3x12,8,6
Chest dips
bwx8
bwx12
bwx10
Cable crossover Low, Mid, high
1 set 18kgxL8M8H8
3 sets 27kgxL8, 18kgx8M,18kgx8H
Triceps pushdown
Triceps cable rope
Done
Bro, question. How long usually workouts mo? Planning to change my program dahil sa busy season. Thanks in advance!
1 1/2 hr
Yesterdays Grind!
Wednesday February 14, 2018 HAPPY VALENTINES DAY!!
stretching 10
Deadlift
70kgx12
80kgx12
90kgx8
105kgx4
5x Pull up neutral
10x hanging leg raises
20x pushups neutral
2 minute REST
5x pull ups wide
10x hanging leg raises
15x pushups close
2 minute REST
5x Pull up regular
10x leg lifts straight and to sides
20x pushups wide
2 minute REST
5x chin ups
10x leg lifts straight
20x pushups neutral
Shoulder
Shoulders - back to front
Rear Delts
Superset:
Cable fly 4sx20
DB (light) set 1 decline bench side raise 1sx20
DB (heavier) set 2 x20
Lateral heads
Superset:
Cable (swing out) 4x20
DB (light) side lat raise 4x20
Di ko nagawa to wala na oras tsk
Interior Delt
SM MP 3x12
Cable upright rows 3x20
Suppose to be leg day tomorrow eh kaso holiday walang pasok eh office gym lang naman gym ko hahaha!
Done
ang problema walang patikoy! hahaha at pansin ko sa tikoy napaka mantika na klase ng pagkain kaya iwas muna tayo dyan hahaha! nood ako bukas black panty este panther rowr!!!
Dinner at baon para bukas!
Langya nag Jog at sprint ako kaninang umaga, ang pakiramdam ko ngayon parang nag deadlift at squat ako ngayong araw! shet! hahahaha
hahaha may tama sa back, quads, hamgsting, glutes at core papi lupit nga eh parang di ako maka upo haha
bro, gaano kalayo/katagal jogging mo?
Monday Grind
February 19, 2018
stretching 5 mins
SMBP
Warm up set
35kgx30
Working set
55kgx12
75kgx8
85kgx4
80kgx6
75kgx7
55kgx12
BB OHP
3 sets 30kgx10x10x6
Cable crossover
Low/Mid/High
3 sets 27kg each
12xLow
12xMid
12xHigh
Chest dips
3 sets BWx8x10x7
Standing Biceps curl
3 sets11kg each
x12 reps
x12 reps
x 10 reps right arm, x12 reps left arm (bumabawi tong left arm napag iwanan eh)
Triceps pushdown
3 sets
40kgx12
49.5kgx12
49.5kgx8
Lintek na parang stiff neck na hindi sa neck ang tama ng sakit kung hindi sa gitna ng shoulder blades ko pag nag rotate ako ng neck, it gets in the way!! pero sige lang iniinda ko nalang aside pa sa shoulder pain ko tuloy lang ang buhat ayoko babyhin hehehe
Done
Sa loob lagn nang subdivision namin, masarap tumakbo dun fresh air. Ginagawa ko paps 5 mins run, 5 min walk for 20mins, then sprint na with 2mins rest in between. Sprint as many as i can
ayun sabog!
sa kapitbahay may talipapa eh hahahaha, meron din nyan sa SM paps, kulay puti yan eh, pero agn loob orange WOW MAGIC!! hahaha
uu paps ako din wala paki as long na kamote kinakain ko at mas nakaka gana kainin pag mala carrot ang kulay hahaha!
Ah, Ako, normally, I run 5-10K... 3x a week, sprinting is on another day...
not sure kung tama, pero i try to keep my pace at 6min/km for 1 hr..