sir bards add niyo ko fb. mali yung na-add ko hirap mo sir hagilapin kahit ang laki niyo
www.facebook.com/sergieee
ROFL
hehehe! ninja mode kasi.skipped a week dahil nadestino sa jeddah. felt weak tuloy. :sad: na miss ko mag workout.
week11
sun 23/6
shoulders & tri's
standing db mp - 3 x 6,6,5 = 50kg
seated bb mp - 2 x 5 = 50kg
[size=x-small]^tsk hirap mag unrack.[/size]
db side lat - dropset 3 x 6,5,6 = 40,30,20kg
tri pressdowns - 3 x 8,6,6 = 70,80,90lbs
lying tri ext - 3 x 6 = 30kg
seated db tri ext - 1 x 6 = 30kg
[size=x-small]^used 2 15kg rubberized dbs pressed together[/size]
ngek... dami alikabok @ agiw dito.
eto lang update:
no squats -> leg press muna 230kg x 6 @ lunges 40kg x 6
di pa nakakapag deadlift, ala belt takot pa ko sa back injury. hehehe!
@ nag iipon nang pang PCT.
shoulders traps yesterday...
seated mp - 55kg ( bigat nung oly bar dun sa kabilang gym 10kg fck! )
two drop sets of lateral raises - 40, 20kg ( sarap nang sunog balikat )
bent over lat raises - 30, 40kg
shrugs - 160kg
arrived yesterday from netrition...
Comments
www.facebook.com/sergieee
ilan taon na kau nagbubuhat sir? haha eto long term goal ko
ROFL
tapos anlaki pang mama.....
more power sir bards.... power overwhelming....
hehehe! ninja mode kasi.skipped a week dahil nadestino sa jeddah. felt weak tuloy. :sad: na miss ko mag workout.
week11
sun 23/6
shoulders & tri's
standing db mp - 3 x 6,6,5 = 50kg
seated bb mp - 2 x 5 = 50kg
[size=x-small]^tsk hirap mag unrack.[/size]
db side lat - dropset 3 x 6,5,6 = 40,30,20kg
tri pressdowns - 3 x 8,6,6 = 70,80,90lbs
lying tri ext - 3 x 6 = 30kg
seated db tri ext - 1 x 6 = 30kg
[size=x-small]^used 2 15kg rubberized dbs pressed together[/size]
eto lang update:
no squats -> leg press muna 230kg x 6 @ lunges 40kg x 6
di pa nakakapag deadlift, ala belt takot pa ko sa back injury. hehehe!
@ nag iipon nang pang PCT.
"Hey, Hey, Hey!" "I'm smarter than the average bear!"
seated mp - 55kg ( bigat nung oly bar dun sa kabilang gym 10kg fck! )
two drop sets of lateral raises - 40, 20kg ( sarap nang sunog balikat )
bent over lat raises - 30, 40kg
shrugs - 160kg
arrived yesterday from netrition...
buti na lang may pinsan pa ako dyan sa pinas...
katas nang saudi yan... hangga't may pambili pa.
tapos itlog, gulay, tinapay, @ prutas lang kinakain.. hehehe!
yun nga lang meron din talaga dapat nito...
tapos itlog, gulay, tinapay, @ prutas lang kinakain.. hehehe!
yun nga lang meron din talaga dapat nito...
[/quote]
wow...penge naman:lol
Wow may tsokolate pa, peyborit ko yan dark choco.
anyun silymarin, fiber supps?? na try mo na c-lium??
dito ko sya nakuha, hindi ko alam price @ availability sa CnC
http://www26.netrition.com/ai_d_aspartic_acid.html
since sa ksa ako - USD 25 * SAR 3.78 = (SAR95 + SAR35 shipping )* PHP 11 = PHP1,430
mura shipping ksi may nakisabay sa mga bilihin.
Nak sana nga pwede kay mighty na lang. yung whey uncle mo pinabili ko @ may tropa nakabakasyon so libre shipping.
silymarin milk thistle - liver protection. dapat ikaw anak iwas ka na sa alak @ baka malusaw liver mo. hehehe!