oo sir..bsta chicken fish lng ako nun tas brown rice..intense training..tyaga lng sa 12 week ko..bsta stick on what ur doing,hndi after 1 month la ka mkitang difference tigil n,bunuin mo ng 3-6 months pa..every hardwork pays off bro :^^
nice sir. ako kasi pag nag chichicken may balat lagi. wahaha. haay yang part ng diet na yan ang pinaka mahirap. buhat ayos lang eh. pero pag food na parang di ko matiis minsan. hehe. thanks sir ha. nakaka motivate.
^ it just takes dedication bro..look at ur goals lagi..the only competition is yourself alone..as long as you think uve gave ur all sa training and have ur target macros;thatll be a good start.. :^^ glad to motivate you sir..always feel free to ask
^ it just takes dedication bro..look at ur goals lagi..[size=large][size=medium]the only competition is yourself alone[/size][/size]..as long as you think uve gave ur all sa training and have ur target macros;thatll be a good start.. :^^ glad to motivate you sir..always feel free to ask
agree ako dito...don't have to compare with others because iba-iba tayo ng body structure, genes & goals...
just keep on outdoing yourself..which more often than not is very difficult to do...
fews days ahead.. DTP program for me starting sunday..hope the gains will be good,anyway its up to me to make it work better..blessed HOLY WEEK allies :^^
Uy may pumansin ng workout ko haha..sinusubukan ko lng..mukang ok nmn at sana mgnda results..mbilis lng yan pero torture talaga hehe isang pwesto lng ako sa gym pero sakto na..sabi nga nila ull never know te results until u tried :^^ thanks for the compliments mga brad..hope to accomplish something :^^
Comments
oo sir..bsta chicken fish lng ako nun tas brown rice..intense training..tyaga lng sa 12 week ko..bsta stick on what ur doing,hndi after 1 month la ka mkitang difference tigil n,bunuin mo ng 3-6 months pa..every hardwork pays off bro :^^
agree ako dito...don't have to compare with others because iba-iba tayo ng body structure, genes & goals...
just keep on outdoing yourself..which more often than not is very difficult to do...
Sir noel- thanks for the backup comment sir :^^
1.LegPress/2.Calf press
1.reps 50,40,30,20,10,10,20,30,40,50
2.reps 40,30,20,10,10,10,10,20,30,40
legpress followed immediately by calf press
Weight= 130,180,230,270,310 lbs /310,270,230,180,130 lbs
Abs= Decline crunch:BW +10lbs x 5sets to failure
reps --incline dumbbell---Bent-Over Dumbbell Lat Row
30-- 60lbs -- 60lbs
20-- 70lbs -- 70lbs
10-- 80lbs -- 80lbs
5-- 100lbs -- 100lbs
5-- 120lbs -- 120lbs
reps --flat dumbbell--- Bent-Over Dumbbell Trap Row
5-- 140lbs -- 100lbs
5-- 120lbs -- 90lbs
10-- 100lbs -- 80lbs
20-- 90lbs -- 70lbs
30-- 80lbs -- 60lbs
reps --standing bicep cable curl---cable tricep extension
40--
50lbs
50lbs
30
55lbs
55lbs
20--
60lbs
60lbs
10
650lbs
65lbs
10
70lbs
70lbs
reps --barbell curl--- skull crushers
10
70lbs
70lbs
10
70lbs
70lbs
20
60lbs
60lbs
30
50lbs
50lbs
40
30lbs
30lbs
hanging leg raise = BW x 5 x 50,40,30,25,25reps
torture ang program na to but i hope this works :^^ we will never know till we try
reps --seated Behind Neck Press---Upright Barbell Row
40--
50lbs
40lbs
30
60lbs
50lbs
20--
70lbs
60lbs
15
80lbs
67lbs
10
100lbs
80lbs
reps --Arnold Dumbbell Press--- Dumbbell Shrug
10
110lbs
160lbs
10
100lbs
140lbs
20
80lbs
120lbs
30
60lbs
100lbs
40
50lbs
90lbs
LEGS/UPPER ABS
reps
Leg Press
Calfraise Legpress
50--
160lbs
160lbs
40
200lbs
200lbs
30--
240lbs
240lbs
20
280lbs
280lbs
10
320lbs
320lbs
10
350lbs
350lbs
20
320lbs
320lbs
30
290lbs
290lbs
40
260lbs
260lbs
50
220lbs
220lbs
Decline Crunch (Performed With Weights)+4KGS
5 sets to failure
CHEST / BACK
reps --incline dumbbell---Bent-Over Dumbbell Lat Row
30
80lbs
80lbs
20
90lbs
90lbs
10
100lbs
100lbs
5
120lbs
120lbs
5
140lbs
140lbs
reps --flat dumbbell--- Bent-Over Dumbbell Trap Row
5
160lbs
120lbs
5
140lbs
110lbs
10
120lbs
100lbs
20
100lbs
90lbs
30
80lbs
80lbs
ARMS/LOWER ABS
reps --standing bicep cable curl---cable tricep extension
40--
50lbs
50lbs
30
55lbs
55lbs
20--
60lbs
60lbs
10
650lbs
65lbs
10
70lbs
70lbs
reps --barbell curl--- skull crushers
10
80lbs
80lbs
10
70lbs
70lbs
20
60lbs
60lbs
30
50lbs
50lbs
40
40lbs
40lbs
hanging leg raise = BW x 5 x 50,40,30,25,25reps
SHOULDERS
reps --seated Behind Neck Press---Upright Barbell Row
40--
50lbs
50lbs
30
60lbs
60lbs
20--
70lbs
70lbs
15
80lbs
80lbs
10
100lbs
90lbs
reps --Arnold Dumbbell Press--- Dumbbell Shrug
10
110lbs
160lbs
10
100lbs
140lbs
20
80lbs
120lbs
30
60lbs
100lbs
40
50lbs
90lbs
Kris Gethin's DTP: Week 3, Day 15
LEGS/UPPER ABS
reps
Leg Press
Calfraise Legpress
50--
160lbs
160lbs
40
210lbs
210lbs
30--
250lbs
250lbs
20
290lbs
290lbs
10
340lbs
340lbs
10
390lbs
390lbs
20
340lbs
340lbs
30
290lbs
290lbs
40
260lbs
260lbs
50
220lbs
220lbs
Decline Crunch (Performed With Weights)+4KGS
5 sets to failure
CHEST / BACK
reps --incline dumbbell---Bent-Over Dumbbell Lat Row
30
80lbs
80lbs
20
90lbs
90lbs
10
100lbs
100lbs
5
120lbs
120lbs
5
140lbs
140lbs
reps --flat dumbbell--- Bent-Over Dumbbell Trap Row
5
160lbs
140lbs
5
140lbs
120lbs
10
120lbs
100lbs
20
100lbs
90lbs
30
80lbs
80lbs
DL's 90lbs x 8;180lbsx5;200lbsx5;220x5;250lbsx3
pasensha na po sa kumakain
ARMS/LOWER ABS
reps --standing bicep cable curl---cable tricep extension
40--
50lbs
50lbs
30
55lbs
55lbs
20--
60lbs
60lbs
10
650lbs
65lbs
10
70lbs
70lbs
reps --barbell curl--- skull crushers
10
80lbs
80lbs
10
70lbs
70lbs
20
60lbs
60lbs
30
50lbs
50lbs
40
40lbs
40lbs
hanging leg raise = BW x 5 x 50,40,30,25,25reps
Salamat sir allen