[align=justify]masama ba mag take ng whey pag may lbm? feeling ko sasayangin ko lang at di ganun ma didigest ng katawan ko yung whey kasi nga sa lbm. intayin ko muna gumaling. 2 days n ko may lbm dahil sa 2 days na inom, amf sana bukas wala na.[/align]
well mas maigi wag na muna kasi yun nga baka mauwi lang talaga na ilalabas mo yun w/out absorbing the protein enough. sa whole foods ka nalang muna kumuha ng protein source
deadlift. 90x10, 140x10, 180x8, 200x5, 240x5
close grip lat pull down 40x12, 60x8, 80x8, 100x8
behind the back lat pull down: same as above pero medyo hirap sa reps
one hand rows: 30x12, 40x12, 50x5
bicep:
one hand preacher curl: 10x12 2 sets, 15x12
concentration curl 10x12 2 sets, 20x15 2 sets
ez bar curl 40x12, 50x12
Feb 3, 2013
chest, konti triceps.
dips bwx9 3 sets
decline bb press: 70x12, 100x12, 140x12, 160x8
flat 100x12, 120x8, 160x5
incline db press: 30x12, 40x5. 50x2 (failed, napagod na ata :arghh: )
pec dec. di ko alam weight
triceps pushdown, yung pa V hawakan. 40x15, 60x12, 100x8, 120x8
close grip bp: 40x12, 60x12
overhead tricep extension: 20x12, 40x12, 50x8
Comments
squats:
100x12reps
140x12
180x8
210x5
tigil muna, feeling ko nanlalambot parin ako baka dahil galing ako sa lbm.
leg press
170x12
200x12
250x12
leg extension: salpak lang ng salpak selectorized
overhead press: 40lbsx12
70x8
90x5
70x5
shoulder db press: 20lbsx2setsx12
30lbx2setsx8 reps
arnold press: 20x2x12, 30x2x8
side lateral raise: 10lbsx12 20x2setx12
plate raise: 20x12, 30x12, 35x12
pull ups: bodyweightX7 3 sets
wide grip pull ups: BWx7 3 sets din.
deadlift. 90x10, 140x10, 180x8, 200x5, 240x5
close grip lat pull down 40x12, 60x8, 80x8, 100x8
behind the back lat pull down: same as above pero medyo hirap sa reps
one hand rows: 30x12, 40x12, 50x5
bicep:
one hand preacher curl: 10x12 2 sets, 15x12
concentration curl 10x12 2 sets, 20x15 2 sets
ez bar curl 40x12, 50x12
Feb 3, 2013
chest, konti triceps.
dips bwx9 3 sets
decline bb press: 70x12, 100x12, 140x12, 160x8
flat 100x12, 120x8, 160x5
incline db press: 30x12, 40x5. 50x2 (failed, napagod na ata :arghh: )
pec dec. di ko alam weight
triceps pushdown, yung pa V hawakan. 40x15, 60x12, 100x8, 120x8
close grip bp: 40x12, 60x12
overhead tricep extension: 20x12, 40x12, 50x8
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