DSmallDivide wrote: hahaha ayun oh! may pang gulat ka na pala kaya pala nagtago ka ng matagal LOL!
Mighty_Oak wrote: Ayown! Welcome back Max!
Mighty_Oak wrote: Lakas mo pa din bumuhat! 110lb DB's each hand yan?
milksworth wrote: nabuhay si macz! lakas potah 110lbs sa db!
jcumali008 wrote: tagal nawala neto ni sir.. at kagulat gulat talaga yung bagong post na pic anlake..
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as of now ito mga pics ko ngayon..
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kuya ko yan.. as in nakakatandang kapatid
ang bagal ng net ko
got plate but no food..
feeling ko nangayayat ako ng sobra ahahaha.. salamat at nakabalik din ako..
:yahoo::yahoo:
Parang mas lumaki ka nga tingnan ngayon laki ng braso mo!
[size=large]day1
chest day
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DB PRESS
70 2x12
90 1x12
110 1x8
FLAT BP
140 1x12
190 1x12
210 1x10
250 1x8
DECLINE BP
140 1x12
190 1x12
250 1x8
280 2x5
PEC DECK FLYES
100 3x15
FLAT BP
70 3x15
30secs - 1min rest per set..
pwera sa 250+lbs 1-2 mins rest ako dun.. :lol[/size][/color]
di ahh naging busy lang talaga kuya DS
natatanga pa ako mag post ahahaha
opo kaso may konting alalay na po dyan nakakatakot na baka mabagsakan
ahahaha kuya milky.. struggle na ako jan
[/size][size=medium]
STRAIGHT BAR CURL
40 1x12
60 1x12
80 2x8
GIRONDA PERFECT CURL
40 1x12
60 3x8
ALTERNATE DB CURL
30 4x8 each
INCLINE DB CURLS
25 3x10
CABLE TRICEP EXT
nakalimutan ko kung ilan :lol
ONE ARM CABLE TRI EXT
30 3x12
OVER HEAD DB TRI EXT
40 4x12
OVER HEAD ez bar TRI EXT
50 3x10
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DAY 3 SHOULDER and TRAPS
CLEAN AND PRESS
70 2x12
90 1x10
110 1x8
130 2x5
DB SIDE LATERAL RAISE
20 1x12
25 1x12
30 1x10
3 sets
DB FRONT RAISE
20 1x12
25 1x12
30 1x10
3 sets
DB BENT OVER LATERAL RAISE
20 1x12
25 1x12
30 1x12
3 sets
LEVER TRAPS SHRUGS
140 1x12
210 1x12
280 1x10
350 2x8
BB SHRUGS
140 1x10
210 1x10
250 1x8
280 2x5
di ko alam kung bakit ang dali mag shrugs sa lever..[/size]
salamat po kuya
[/size][size=medium]
SQUATS
140 1x10
180 1x10
230 1x8
270 2x4
DB PLIE SQUAT
90 1x12
125 1x12
160 1x8
195 1x8
LEG EXT
80 2x10
100 3x10
LEG PRESS
370 1x10
440 1x10
510 1x8
600 1x8
640 1x5
680 1x4
720 1x2
LEG PRESS CALF RAISE
300 3x12
350 1x10
STANDING DB CALF RAISE
80 5x12
masarap mag isa sa gym :lol
kaso wala na yung seated calf raise sa gym namin [/size]
ang laki ang lakas pa amffff ...leg press!!!! siguro nagalit sayo mga tao sa gym dahil naubusan sila ng plates!
astig bro!