Reebok trinoma/sm megamall it's a crossfit shoe its worth 5.3k but it's super stable when doing OHP, Squats, Rows, and really designed for weightlifting it has a inclined heel which is good for me when trying to isolate the quads, couldn't find romaleos or adi powerlift here (apparently they don't sell it here in the ph i asked their factory)
For DL i still prefer using my chucks but with everything else i use these though you can't really run in them because they are really heavy its purpose is really to be used in the weight room better buy a separate running shoes if you're into running.
Lol ang liit ko pa kumpara mo sa mga tao dito, anyway ilang taon ka na ba? Ako kasi sa baon ko kinukuha mga pang kain ko at protein powders yung vitamins naman unli na yan dito sa bahay since magulang ko mahilig mag bibibili nyanUpdate current weight 178.28 lbs, not bad maintained that 1lb gain a week
Bro bubuhat ka ba sa bodyplus ngayon?
SL kasi ako sa work e kaya pwede ako magbuhat ngayon sa iba, kaso bka hapon or pagabe na hatid ko pa kasi si misis. Lemme know kung bubuhat ka ngayon dun.
09238993360
Aypu ngayon ko lang to nabasa andon ako kanina mga 3 kaso utusan lang ako ng girlfriend ko mag load ng plates haha dito ko samin ng legs hassle kasi i set up ng leg press don kelan ka ulit buhat don?Sep 12 2013
Legs
BB Squat parallel (quad focused)
70 x 12
90 x 10
110 x 10
130 x 8
150 x 6
BB Front Squats (bb stance)
80 x 8
80 x 8
80 x 8
Leg Press (feet lower on the platform for quads)
260 x 15
310 x 15
360 x 12
410 x 12
460 x 15
DB Lunges
20 ea hand x 10
20 ea hand x 10
Leg Ext
60 x 12
80 x 10
100 x 12
Lying Leg Curl
60 x 12
70 x 12
80 x 12 (Ang gaan! did another set increased the weight by 20)
100 x 12
Done
All in all ayos na leg day to i think i really felt the extra boost from the carb loading i did yesterday specially with the lying leg curl.
Foods
100g rice
16oz breast
3 eggs
106g Starbucks java chip frap ice cream
8oz milk
2pcs wheat bread
64g peanut butter
1scoop whey
34g kool aid + creatine
routinee pasta
226g protein
383g carbs
112g fat
Daily Total = 3444 calories
Post WO meal
252g cheese brocolli routinee + 8oz breast +100g rice
Comments
For DL i still prefer using my chucks but with everything else i use these though you can't really run in them because they are really heavy its purpose is really to be used in the weight room better buy a separate running shoes if you're into running.
Kala ko ba hairy? Ehehe.
Mukang napa shave ka bro no?
200g rice
6 whole eggs
4oz chicken breasts
8oz milk
baon
100g rice
4oz chicken breast
2pcs wheat bread
32g skippy
32g skippy
51g kool-aid + 5g creatine
1 scoop whey
Meal 1:
4oz chicken breast
8oz Milk
3 Whole Eggs
100g Oats
Meal 2:
2pcs Wheat Bread
32g Peanut Butter (skippy)
8oz Milk
Meal 3:
100g Oats
1 scoop O.N. Whey
Meal 4:
200g White Rice
8oz Chicken Breast
48g Koolaid
207g protein
419g carbs
89g fat
Total = 3305 calories
8oz chicken breast
3 whole eggs scrambled with kamatis and onions
200g rice
hersheys
Meal 2
2pcs wheat bread
32g skippy
8oz milk
1 scoop whey
Meal 3
100g rice
8oz chicken breast
Meal 4 before bed
8oz milk
100g oats
6 amino tabs
2000mg vit c
cal mag zinc 6 tabs
238g protein
418g carbs
85g fat
Total = 3389 calories
Legs
Parallel Squats more TUT on quads
60 x 12
80 x 10
100 x 10
120 x 10
140 x 8
Front Squats BB stance
70 x 10
70 x 10
70 x 8
Leg Press Quad focused
250 x 15
300 x 15
350 x 15
400 x 12
450 x 16
DB Lunges Narrow
40 x 12
40 x 12
Leg Ext
50 x 12
70 x 12
90 x 12
Lying Ham Curl
60 x 12
70 x 10
80 x 12
Meal 1
4oz chicken breast
100g oats
3 whole eggs
Meal 2
2pcs wheat bread
32g peanut butter
32g peanut butter
20g smuckers
20g smuckers
2pcs wheat bread
32g peanut butter
Pre-WO
Monster 0 calorie
Post-WO
51g koolaid
2 scoops whey
4 amino 2222
Post-wo meal
200g rice
8oz chicken breast
8oz milk
230g protein
418g carbs
90g fat
Total = 3402 calories
Meal 1
100g rice
8oz chicken breast
3 whole eggs
8oz milk
Meal 2
100g oats
Hersheys cookies n cream
Meal 3
2pcs wheat bread
64g peanut butter
8oz milk
1scoop whey
meal 4
100g rice
4oz chicken breast
meal 5 (later)
100g oats
4oz chicken breast
Back
Wide Pull-ups
BW+20 x 8
BW+10 x 8
BW x 10
Bent Over BB Rows
70 x 12
90 x 12
110 x 10
130 x 8
Conv DL
120 x 8
170 x 6
220 x 3
T-Bar Rows
85 x 12
105 x 12
125 x 12
CG Lat Pull
blabla x 12
blabla+1 stack x 12
blabla + 2 stack x 10
blabla + 3 stack x 8
EZ Bar Pullovers
40 x 12
40 x 12
40 x 12
Done
Chest
Incline BB
70 x 12
90 x 10
110 x 8
130 x 8
Decline BB
70 x 10
90 x 8
110 x 8
130 x 8
Incline Flyes
25 x 10
30 x 8
35 x 12
Flat DB (dahil may gumagamit ng cables ayoko mapahinga)
40 x 15
50 x 12
Cable Crossovers
blabla x 15
blabla +1 stack x 12
blabla + 1 stack x 10
done100g rice
8oz breast
3 whole eggs
1 hersheys
2pcs wheat bread
64g pb
80g oats
6 amino 2222
1 cobra
34g koolaid
1scoop whey
100g rice
8oz breast
16oz milk
232g protein
397g carbs
94g fat
Total = 3362 calories
Rest Day/Loaded Carbs for Leg Day tom
16oz breast
3 eggs
8oz milk
1 small bag lays
100g oats
2pcs wheat bread
32g peanut butter
200g rice
70g Tillamook Cookies n cream
98g BnJ Half Baked froyo
51g koolaid + creatine
198g protein
486g carbs
78g fat
Daily Total = 3438 cals
IIFYM style carb load
SL kasi ako sa work e kaya pwede ako magbuhat ngayon sa iba, kaso bka hapon or pagabe na hatid ko pa kasi si misis. Lemme know kung bubuhat ka ngayon dun.
09238993360
Legs
BB Squat parallel (quad focused)
70 x 12
90 x 10
110 x 10
130 x 8
150 x 6
BB Front Squats (bb stance)
80 x 8
80 x 8
80 x 8
Leg Press (feet lower on the platform for quads)
260 x 15
310 x 15
360 x 12
410 x 12
460 x 15
DB Lunges
20 ea hand x 10
20 ea hand x 10
Leg Ext
60 x 12
80 x 10
100 x 12
Lying Leg Curl
60 x 12
70 x 12
80 x 12 (Ang gaan! did another set increased the weight by 20)
100 x 12
Done
All in all ayos na leg day to i think i really felt the extra boost from the carb loading i did yesterday specially with the lying leg curl.
Foods
100g rice
16oz breast
3 eggs
106g Starbucks java chip frap ice cream
8oz milk
2pcs wheat bread
64g peanut butter
1scoop whey
34g kool aid + creatine
routinee pasta
226g protein
383g carbs
112g fat
Daily Total = 3444 calories
Post WO meal
252g cheese brocolli routinee + 8oz breast +100g rice
shoulders at bodyplus because of the dbs and machines
db press
30 x 20
40 x 12
50 x 10
60 x 8 (PR) spotted last 2 reps
side laterals
25 x 12
25 x 12
25 x 12 drop to 20 x 8 drop to 15 x 6
bb shrugs
100 x 15
150 x 15
190 x 12 (PR)
reverse peck deck
80 x 15
90 x 15
100 x 12
110 x 21 (dropset to 80)
face pull
70 x 15
80 x 12
90 x 21 (dropset to 60)
machine press
100 x 12
110 x 10
120 x 8
done
strength levels increasing
Cookies and cream overload lol
140g cnc ice cream 40g hersheys bar
217g protein
387g carbs
103g fat
Daily Total = 3343 calories