nagstart n ko sir kopi dito sa dtp, wala naman problema sa arms, chest back day at legs abs. ang hirap lang ng shoulder upper traps day, failed na ko pagdating sa arnold press. di ko natatapos yung set. try ko nalang babaan next time yung poundage. Sa program na to, dapat pala iniiwan talaga yung ego sa bahay. kala ko kasi kaya ko yung dati kong binubuhat sa shoulder, hehe
^hahaha oo bro..lagi nmn pag bubuhat ka..trial and error din..kc ubos lakas talaga yan eh..wala kang ibang ggwin kundi bumuhat..d nga ako nagsasalita sa gym haha pede ka din mag rest pause between sets,pag nkalahati mo n ung reps rest 5-10secs tas buhat uli..pero isang rest pause lng per set ha..try mo baka makatulong aus yan brad may kasabay ako sa program haha aus yan brad,torture but worth it :^^
4th week na sir..mukang aus ung gains..may recent pic dn ako n 2nd week ko ng dtp un..well kelangan mo talaga ikain ng mdami hehe more on naglose ako ng fats eh saka medyo nagdefine ako..ok kc ung workout para sakin..simple saka intense..hehe
uy sir pacs musta ? d n kc ako nkakalog kc same routine p dn nmn and sa poundage usually dagdag ng lng 5-10lbs pag kaya pa..so far so ggod and results..dami nagsabi na lumaki daw ako and mejo nagcuts din..but i see to it pag in between or pag rest days minsan nag babasic lifts p dn ako,squat dl,bp and overhead,,pag workout days i stick to the plan :^^ para sakin ok ung program,simple and intense
uy sir pacs musta ? d n kc ako nkakalog kc same routine p dn nmn and sa poundage usually dagdag ng lng 5-10lbs pag kaya pa..so far so ggod and results..dami nagsabi na lumaki daw ako and mejo nagcuts din..but i see to it pag in between or pag rest days minsan nag babasic lifts p dn ako,squat dl,bp and overhead,,pag workout days i stick to the plan :^^ para sakin ok ung program,simple and intense
nice kop...pag may goal ka at dedicated talaga sa ginagawa mo impossible na di maganda ang kalalabasan...keep it up.....
tagal na since i typed here..anyway welcome sa lahat ng bago..and thank you mods for making me elite,,im back to shortcut to size program after almost two months of dtp..hehe will post and update my journal din..kudos guys :^^
Mahabang storya..pero to cut it short ,sa asawa ko galing ang bago kong password.. sorry guys for making up stories baka sabihin nio under ako eh hahaha
WO day :
Squats : 150lbsx5 /5sets
Overhead press : 100lbs x5/5 sets
Deadlifts : 210lbsx 5/1set
Pullups/chinups : BW x 20,15,15,10
Post WO meal : 1 scoop PM7,kalahating steamed bangus,1cup brownrice
Mahabang storya..pero to cut it short ,sa asawa ko galing ang bago kong password.. sorry guys for making up stories baka sabihin nio under ako eh hahaha
WO day :
Squats : 150lbsx5 /5sets
Overhead press : 100lbs x5/5 sets
Deadlifts : 210lbsx 5/1set
Pullups/chinups : BW x 20,15,15,10
Post WO meal : 1 scoop PM7,kalahating steamed bangus,1cup brownrice
Well im not forcing somebody to believe me..yeah i lied to protect my ego and shit..but hey im here to log my stats ,improvement and get criticisms and compliments regarding my hobby,which is lifting weights..so really now i dont need a big K to have an opinion about me personally..so for those who dont know me personally and just thinks im a talkshit ,thank you for noticing but sir its not about me,its what we do here..btw were not friends so i dont need your opinion about what i did..peace guys..im not starting a fire here..
Ok heres the story;kau ng bahala if maniniwala kau or hindi..i logged december posting to a thread by a female member here which lets say n may itsura talaga..i left my laptop open while i did some errands,when i got back nkalogout n sia..so baka namatay lng or what..when i enterd the forum the password does not match so tried remembering all the passwords that i had but i didnt work..so i did another account n lng which has my real name on it..started again and introduced my self differently to start anew on bodybuilding because antagal ko dn hndi nagbuhat..well nabuko dn ako because of my approach..tas nung nandito n uli ako sa forum my wife then asked me" pano mo nahulaan ung gnwa kong password e iniba ko na yan.." So boom theres the culprit..so binigay nia n sakin ung password ko after explaining myself..so un ung storya para d lng ako mpahiya dahil sa selos ng aswa ko..well i explained myself and really i dont expect anyone to believe so i dont expect also feedbacks and opinions..ive been to a gwo and seen these good men who has the same passion that i also have..so if u dont want,just ignore my posts and skip my journal..im here to log my improvnts and weaknesses to monitor myself..criticize my stats,my numbers,my routines and not me personally..
Comments
oops sorry ako ang pasimuno nag assume ako na si doc doolittle ka hahaha....tuwang tuwa pa naman kaming magpareseta sana ng buko juice sorry.......
papareseta pa naman sana ako ng buko juice
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
Squats : WU 100x10
WO : 150x2x5
180x3x5
BP:WU:80x12
WO : 170x2x5
180x3x5
OHP:WU : 50x10
WO: 80x2x5
100x3x5
Pullups : BWx5X10,8,8,6,6
SHOULDERS
reps --seated Behind Neck Press---Upright Barbell Row
40--
50lbs
40lbs
30
60lbs
50lbs
20--
70lbs
60lbs
15
90lbs
80lbs
10
110lbs
90lbs
reps --Arnold Dumbbell Press--- Dumbbell Shrug
10
110lbs
180lbs
10
100lbs
160lbs
20
80lbs
150lbs
30
70lbs
140lbs
40
60lbs
100lbs
nice kop...pag may goal ka at dedicated talaga sa ginagawa mo impossible na di maganda ang kalalabasan...keep it up.....
WO day :
Squats : 150lbsx5 /5sets
Overhead press : 100lbs x5/5 sets
Deadlifts : 210lbsx 5/1set
Pullups/chinups : BW x 20,15,15,10
Post WO meal : 1 scoop PM7,kalahating steamed bangus,1cup brownrice
Di ko magets eh ehehe