ang sarap tumunganga sa bahay! kain tulog kahit di gumastos ang dami pagkain wahahaha
hahaha actually simula nung nagbuhat ako mas magastos lumabas in the sense na "bitin" ang normal serving ng food sa labas so kailangan at least 2 orders bago ka mabusog hehehe. unlike sa bahay want to sawa at kadalasan mas makakamura ka pa :P
Kaya nga pag kasama ko mga matagal ko ng hindi nakakasama at may compliment pa na
"Wow pare nagiba na itsura mo, dating unggoy ka ngayon aso ka na!" oh dba ang sweet ng tropa.. Sarap i drop kick sa mukha! haha kiddin' aside.. Pag kasama ko sila wala ako pakelam sa mga macros macros o diet diet, ang mahalaga masulit yung araw na kasama ko mga to..
Wag lang yung araw araw eh nakikita ko pagmumukha tapos araw araw umiinom, isa lang sinasabi ko, pass brader, uminom ako gamit na pang gym bawal alak .. LOL
ui Sir Pacoy, musta na po? mejo wala din masyado progress dami pagod sa work, trying to lift heavy parin
sa lift minsan nag stall pero sa salamin subukan mong huwag tignan ang itsura mo ng isang buwan, you'll be shock. pag araw araw di mo makikita kasi yong micro changes maliliit lang. nag progress din naman ang lift mo meaning you gained something.
Pansin ko mas napag-iiwanan yung poundage mo sa BP(@115lbs) with accords to your squat(@225lbs) and deadlift(@265lbs).
Malakas ka naman sa ibang pressing movements(*dips; @BW[174lbs]x7x6 < not sure with this one if two sets of 7 and 6 reps or 7 sets of 6 reps./overhead press; @85)
Anong nangyari? hindi ka naman na-injured ah.
Comments
Chest/Shoulder/Triceps
Bench Press - daming tao sa bench press, had to do dumb bell bench press
30lbs each hand x 7
45lbs each hand x7x5
Incline dumb bell(each hand)
25x7
30x7
35x7
40x7
Wide Grip Dipsx7x7
Seated Overhead
35lbs each hand x5x5
Standing Side Laterals
20lbs each hand x 12
cable pushdown 80x7
EZBar Skull Crushers 50x7x7
Pahinga muna, be back again on wednesday hehe long weekend + birthday leave lol:yahoo:
indulge and drunk as high as f*ck haha... sakto kasi pag may kainan automatic may lasingan hehe
gusto ko sana magpass sa inuman e kaso napakahirap tumaggi sa mga taong napakatagal mo ng hindi nakakasama hahaha.
hahaha actually simula nung nagbuhat ako mas magastos lumabas in the sense na "bitin" ang normal serving ng food sa labas so kailangan at least 2 orders bago ka mabusog hehehe. unlike sa bahay want to sawa at kadalasan mas makakamura ka pa :P
Masarap din makadinig ng mga unsolicited comments at yung taong halos hindi ka na nakilala hehe
"Wow pare nagiba na itsura mo, dating unggoy ka ngayon aso ka na!" oh dba ang sweet ng tropa.. Sarap i drop kick sa mukha! haha kiddin' aside.. Pag kasama ko sila wala ako pakelam sa mga macros macros o diet diet, ang mahalaga masulit yung araw na kasama ko mga to..
Wag lang yung araw araw eh nakikita ko pagmumukha tapos araw araw umiinom, isa lang sinasabi ko, pass brader, uminom ako gamit na pang gym bawal alak .. LOL
Please dont mind the love handles haha
Day 5 week 7 of 26
Back/Biceps/Forearms
Sumo Deadlift
135x8
185x6
235x5
255x5
Chin Ups x3x3
Barbell Rows
135x7
175x5x5
Barbell Shrugs
175x10
Barbell Curls
50x10x10x8
wristcurls
10x10
di ko alam kung anong meron pero parang pagod na pagod ako, dati naman hindi T_T
Day1, Week 8 of 26
Leg/Abs
Squats:
135x10
185x7
205x5
230x3
SLDL
135x7
155x7
185x7
Legpress:
285x12
385x12
Leg Curls
85x12
100x12
Standing Machine calf raises
220x12,
240x12
280x12
Rope Curls
90x12
110x12x12
swiss ball crunches x12x12
Day 3, Week 8 of 26
Chest/Shoulder/Triceps
Dumb bell bench press (each hand)
35x10
40x7
45x7
50x5
Barbell Bench Press
95x7
115x5
125x3x3
Incline dumb bell(each hand)
25x7
30x7
35x7
40x7
Wide Grip Dipsx7x7
Seated Overhead
40 lbs each hand x5x5
Standing Side Laterals
20lbs each hand x 12
cable pushdown 80x7x7
EZBar Skull Crushers 50x7x5
Added 10k run on Threadmill grabe ganun pala yung feeling, haha first time.
174lbs currently, :huh parang lumaki arms ko, hirap isuot sa longsleeves kaninang umaga or pumped lang??? hirap tuloy kumilos sa office.
Back/Biceps/Forearms
Sumo Deadlift
135x8
185x6
235x5
255x5 - Had to settle for this para hindi magsuffer ang grip sa rows and shurgs
Chin Ups x3x3
Barbell Rows
135x7
155x5
185x5
Barbell Shrugs
135x12
185x7
Barbell Curls
50x10x10
Dumb bell hammer curls
30/30x7x7
lat pull down
85x10
100x10
Week 8 of 26 DONE!!!
Phase 1 of 3 DONE!!!
pass muna sa rest week dahil ang dami na rest nung holy week lolz. rest this friday and will start
Day 1 Week 10 Phase 2 on Monday.
Overall I am satisfied with the program strength wise and size wise okay sya.
Phase 2 ng 26 weeks started last week, natuwa ako mag threadmill added it sa end ng workout kapag may time pa. mostly 5k run, if kaya pa tume10k din.
Day 1 Week 10 of 26
Back/Calves/Forearms
Deadlift
135x7
185x7
235x5
255x5
barbell Rows
155x7
165x7
Chinupsx3x3
Dumb bell shrugs
55/55x12
60/60x12
65/65x8
Standing Calf Raises
220x12
280x12x12
dumb bell wrist curls
20/20x12
lat pull down
85x8
100x7
115x8
5k Run, 3 Laps, 1 minute rest per lap.
total 15 minutes
Day 2 Week 10 of 26
Chest/Shoulders/Abs
Incline DB press
35/35x10
40/40x7
45/45x5
Dips
BWx7x6
Flat BB bench press
95x7
115x7
Standing MP
65x7
85x7
Standing Side laterals
15/15x12x12
Decline Crunches
BWx12x12
Leg Raisesx12
5K run, 5 minutes
Day 3, Week 10 of 26
Thighs/Biceps/Triceps
Barbell Squats
135x10
185x7
205x5
225x3
DB Lunges
30/30x7
40/40x7
45/45x7
SLDL
155x10
165x7
LegCrunches
85x12
100x12
Barbell Curls
60x10
50x10
CablePushDown
70x7
80x7
90x7
StandingDB Curls
30/30x7
35/35x7
Ovehead DB extensions
40x7
45x7
50x7
5k Run ulit
Day 1, Week 11 of 26 Phase 2
Deadlift
135x7
185x7
235x5
265x5x4
barbell Rows
135x7
155x7
165x7
Chinupsx3x3
Dumb bell shrugs
55/55x12
60/60x12
65/65x10
Kroc Row
50/50x10
55/55x8
Standing Calf Raises
260x12
280x12
300x12
dumb bell wrist curls
20/20x12
5K Run, 5 minutes
kulang sa tulog, sobra sa pagod. hirap bumawi!
salamat bro.
mon, musta na progressive overload ayos lakas mo na. keep it up...
sa lift minsan nag stall pero sa salamin subukan mong huwag tignan ang itsura mo ng isang buwan, you'll be shock. pag araw araw di mo makikita kasi yong micro changes maliliit lang. nag progress din naman ang lift mo meaning you gained something.
see that's progress basta tuloy lang kahit onti onti pag tagal ang tendency palaki di ba?
Malakas ka naman sa ibang pressing movements(*dips; @BW[174lbs]x7x6 < not sure with this one if two sets of 7 and 6 reps or 7 sets of 6 reps./overhead press; @85)
Anong nangyari? hindi ka naman na-injured ah.
*BTW, update mo na rin yung stat mo > weight.