gisa ka lang ng puting sibuyas. 1kg meat = 1big sibuyas. tapos pa caramelized mo ung sibuyas sabay hulog ng kamatis walang buto ah. sama mo nadin ung mga bell pepper. tapos hulog ng beef. halo halo mo lang till mawala ung natural oil nya. para tuyo bago mo ihalo ung tomato sauce wag masyado madame. lagyan mo madame paminta, malake at durog wag pulbos. tapos halo halo lang till maluto. lagyan mo salt pag matabang. tapos lagay ka ng sili kung gusto mo maanghang.
kung ano anong ginagawa ko at kung ano makita ko at maisip ko ginagawa ko hehehe since may iniintay ako so just to kill time, bumuhat ako for a full arms day
Felt good, I think this suits my style and everything I guess vs conventional DL's
will try for a few weeks with this lifts
Wide pull ups
BW x 3 x 8
Bent Over Rows strict
130 x 3 x 5
V bar pull down super sets with one arm pull down machine
100 x 10 = 80 x 10
150 x 10 = 80 x 10
170 x 10 = 100 x 8
170 x 10 = 100 x 8
170 x 10 = 100 x 8
Stationary bike
15 minutes
End : 8:05 pm
8:45pm meal
16oz chicken boobs grilled no water, oil, pepper, etc. plain plain
150g rolled oats with casein choco
1 scoop mutant whey.
6 fishoils
4 calcium
done...
Dessert still on the process fresh tahong sa gabi dahil may nagpa forge ng resibo sa school nila lolz.
Active rest day and was able to haul a good sleeveless jacket sa Surplus sa Megamall !
selfie selfie rin!
Slow phased jog at 21st hour of my fasting ( still no hunger pangs or any hunger issues occurring )
Lasted 30 mins jogging for 4 km-ish distance, mas matagal pa nilakad ko pauwi lolz.
End 7:00 PM
And broke my 24 hours fasting with these :
13oz chicken breast grilled, 5 eggs boiled
And Protein shake
Choco Casein+ Vegetable oil 1 ounce + 1 tbsp peanut butter 40g with a little amount of water... = lasang butter finger na chocolate bar lolz
Barbell Bench Press
45 x 10
70x10
120x8
140x8
Work set RPT
175 x 8 ( solo tho may taga unrack na bantay na payatot dahil walang ibang tao sa gym which is himala )
160 x 9
Incline dumbell bench press
20/20x10
25/25x10
30/30x10
40/40x10
Workset RPT
60/60 x 3 ( solo and failed )
50/50 x 7
Chest dips
BW x 9
BW x 9
BW x 7
Ez Bar Bicep curls
30x10
60x3x10
Alternating dumbell bicep curls super sets with arnold curls
25/25 x 8 - 15/15 x 8
25/25 x 8 - 15/15 x 8
25/25 x 8 - 15/15 x 8
Hanging leg raise 5mins
Stationary bike 10mins
Post workout meal
10 spanish bread local bakery type
150g rolled oats with casein and 2 latundan banana
4 latundan banana's
14oz chicken breast grilled
5 boiled eggs.
ehehe mukha lang ! haha sabi ko sayo eh looks can be deceiving kahit nung GWO LOLOLOL! hahaha nagiintay ako ng may magsabi ng kuya sakin haha pero buti na lang wala hehe lahat kasi kami focus sa buhat hehe
oo nga tol eh, nagulat din ako haha naghahanap daw kasi sya ng gym na malapit sa kanila, napalayo daw sya kasi lumagpas, yung unang gym na sinilip nya sa colonel eh panget daw, ayun nauwi sya samin sana dun na rin sya mag ensayo hehe.
Comments
Baka sa monday mag burito ako, gayahin ko yung recipe mo boss para maiba naman..
Saka baka pagtripan ko na rin 2 flavor burito na beef and chicken hehe..
Kaso , paano ba gawin yun?
gisa ka lang ng puting sibuyas. 1kg meat = 1big sibuyas. tapos pa caramelized mo ung sibuyas sabay hulog ng kamatis walang buto ah. sama mo nadin ung mga bell pepper. tapos hulog ng beef. halo halo mo lang till mawala ung natural oil nya. para tuyo bago mo ihalo ung tomato sauce wag masyado madame. lagyan mo madame paminta, malake at durog wag pulbos. tapos halo halo lang till maluto. lagyan mo salt pag matabang. tapos lagay ka ng sili kung gusto mo maanghang.
In 6:30
End : 8:10
kung ano anong ginagawa ko at kung ano makita ko at maisip ko ginagawa ko hehehe since may iniintay ako so just to kill time, bumuhat ako for a full arms day
Delts
biceps
triceps
30 mins for 5 km distance.. syempre posing with flex flex!
12pm meal
200g beef tapa
100g rice
2 large egg
Meryenda
5 egg whites
1 scoop mutant whey
Routine A
in 6:45
Sumo Deadlifts
120x8
180x5
220x5
270x3
Work sets RPT
320x5
320x5
Felt good, I think this suits my style and everything I guess vs conventional DL's
will try for a few weeks with this lifts
Wide pull ups
BW x 3 x 8
Bent Over Rows strict
130 x 3 x 5
V bar pull down super sets with one arm pull down machine
100 x 10 = 80 x 10
150 x 10 = 80 x 10
170 x 10 = 100 x 8
170 x 10 = 100 x 8
170 x 10 = 100 x 8
Stationary bike
15 minutes
End : 8:05 pm
8:45pm meal
16oz chicken boobs grilled no water, oil, pepper, etc. plain plain
150g rolled oats with casein choco
1 scoop mutant whey.
6 fishoils
4 calcium
done...
Dessert still on the process fresh tahong sa gabi dahil may nagpa forge ng resibo sa school nila lolz.
Definitely a good night sleep harhar!
133 lbs
5'4
10% BF ( mirror )
28 waistline
Harris-Benedict formula
BMR 1510 cals
TDEE 1812
LBM 119.7
Fat body mass 13.3
BMI 22.8
Shooting for 1g / lb. Bodyweight Protein
Training day macros : 1812 ( +0 % )
Protein
133g
Fat
35.6g
Carbs
240g
Rest day macros
Protein
133g
Fat
76.5g
Carbs
57.4g
If active on the rest day..
Carbs will up slightly
*hope I can hit most of this lol for my last 1 1/2 month on a cut or till december *
selfie selfie rin!
Slow phased jog at 21st hour of my fasting ( still no hunger pangs or any hunger issues occurring )
Lasted 30 mins jogging for 4 km-ish distance, mas matagal pa nilakad ko pauwi lolz.
End 7:00 PM
And broke my 24 hours fasting with these :
13oz chicken breast grilled, 5 eggs boiled
And Protein shake
Choco Casein+ Vegetable oil 1 ounce + 1 tbsp peanut butter 40g with a little amount of water... = lasang butter finger na chocolate bar lolz
= 1.4 kcals and hit my macros !
4 oz pork steak
2 boiled eggs
1 lumpiang toge
1 rice ( karinderya muna )
pre workout 2 cobra 250 mL
Routine B : 5:50
Barbell Bench Press
45 x 10
70x10
120x8
140x8
Work set RPT
175 x 8 ( solo tho may taga unrack na bantay na payatot dahil walang ibang tao sa gym which is himala )
160 x 9
Incline dumbell bench press
20/20x10
25/25x10
30/30x10
40/40x10
Workset RPT
60/60 x 3 ( solo and failed )
50/50 x 7
Chest dips
BW x 9
BW x 9
BW x 7
Ez Bar Bicep curls
30x10
60x3x10
Alternating dumbell bicep curls super sets with arnold curls
25/25 x 8 - 15/15 x 8
25/25 x 8 - 15/15 x 8
25/25 x 8 - 15/15 x 8
Hanging leg raise 5mins
Stationary bike 10mins
Post workout meal
10 spanish bread local bakery type
150g rolled oats with casein and 2 latundan banana
4 latundan banana's
14oz chicken breast grilled
5 boiled eggs.
I died eating
IN 11:15am
Routine C
Warmup
Leg extensions 50 x 3 x 20
BB squats
45x10
120x10
180x10
Workset RPT
250x4
250x4
220x6
OHP
45x10
55x8
70x8
75x8
Workset RPT
100 x 6
80 x 9
SLDL
120x10
180x3x5
Leg extensions
120x3x10
Random stuff
Then habang nagcacalves ako may dumating na kalbo at familiar yung socks at shoes..
Si boss vinch dumayo sa gym namin hehe medyo naligaw pa daw sya. Ayun lalo akong natagalan imbes na maaga matapos..
Hehe sana nag enjoy sya mag ensayo sa bakal gym namin
Broke my fast with this, no choice at mabilisan lang dahil malalate na ko:
hehehe dami mo kalawang na no? hahaha.. mukhang inabot mo yung mga kaibigan ko dun na puro tatoo hehe or not.
oo , dba madali lang ang access sayo ng edsa taft? sabay ka na!