@monching - ganun na nga haha... dedma na lang sa salamin ..sakto ako lang tao sa gym. yung instructor tulog sa bench, di rin tuloy ako nakapag pa-spot.
Manhid si gago eh di ba nya nakikitang naiirita na lahat ng tao pota, sabi ko nga sa girlfriend ko kunin ko na cel nya at ipapalit ko na don sa ipod ba o cel nong bakla, wag daw hahaha. Tumatakbo na nga titigil pa para lang palitan kanta nya pota hahaha.
Weh? Kalako bakla eh, tinatayuan ko at hinaharangan tas nung wala ka na sumisigaw na ko pag nag papalit siya ng kanta di naman maangas tumingin hahaha.Pero seryoso bakla yon bat puro rihanna at hay fuck songs pinapatugtog lol
Today was not really a total rest. Laundry day and had a bit of Napoles saying "no" or "i dont know" haha
But got the chance to try this Beef Tapa from Robinsons.Yeah brah! It motivates lol
potang ama di na nga ako ang legs kahapon dahil walang yung ext at curls tas ang init solid nawala ako sa mood, sinubukan ko nga pala mag squat don sa smith nila puta ang gaspang ng path way parang nagiging x2 yung bigat naurong ko yung buong rack paatras eh LOL
Comments
Legs day - Pike problems brah.
@yatez - tanghali man haha ..solo mode sa gym.
Hindi maganda ang pakiramdam, pero imbes na ihiga, mas pinili ko mag buhat. Nung pinag pawisan, naging ok na. Ligtas ang 1 day sick leave.
Gym : Body Plus, Pasig / 1600-1800
Pre WO:
3 Extra Joss, 1 medium banana, a bit of Japanese chocolate
Consumed 2.5 liters of water
Upper
Warm-up : 5 mins bike
Iso Plated BP / Lat Pulldown
100x12 - 110x10
140x10 - 110x10
140x10 - 110x10
150x6
150x5
100x10
DB Flyes / Seated Cable Rows
20x10 - 110x10
20x10 - 120x10
20x10 - 130x10
Plated Dips / T-Bar
120x12 - 70x10
130x10 - 70x10
140x10
150x10
Shoulder Press
30(2)x10
35(2)x10
40(2)x9
Side Lateral/Front Lateral/DB Shrugs
Post WO:
whey/non fat milk
2 pcs homemade Pork Asado Siopao
LOWER
Pre WO:
3 Sachet Cobra
1 med banana
Warm up : 5 mins bike
Squats
wu 50x10
110x6
120x5
130x5
140x5
150x3
160x2 - PR
Leg Press
140x12
210x12
320x10
400x8
Seated Leg Ext
60x10
65x10
70x10
Lying Leg Curls
60x10
60x10
60x5
40x10
abs.
same post WO
Rant :
yung bugoy na nag sosounds ng gay music at rihanna ng pa ulit2
gusto ng banatan ni Yatez LOL
potang program yan, stretching - treadmill - stretching - treadmill , tapos abuso sa sound sytem
hindi, takbo ako tom. active rest day LOL
Friday na ako ulet, mag upper ako.
panay pa ayos ng sando niya, ewan ko kung nilalabas niya traps niya ...di ko naman makita.
hambog yun haha
Sabay...
I'll beat you Arnold! Arnold! Arnold!
Solid avatar potek kaingit haha
But got the chance to try this Beef Tapa from Robinsons.Yeah brah! It motivates lol
Upper
Warm-up : 5 mins bike
Pull-ups/Chin-ups
BWx5 / BWx5
BWx5 / BWx5
Flat DB Press
30(2)x12
35(2)x10
40(2)x10
45(2)x6
50(2)x3 - pr
BB Rows
80x10
90x10
100x8
110x5
Pec Dec Flyes
110x10
120x10
130x10
Lat Pulldown (close grip)
100x10x3
Cable Crossover
30(2)x12x3
Rowing
100x10x3
OHP
70x6
70x5
70x5
Upright Row (EZ bar)
50x10
55x10
55x10
DB Shrugs
35x12
40x12
45x12
50x12
30x12
arms.
Squats
110x6
120x5
130x5
140x5
150x2
160x2
170x2 - pr
Deadlift
80x8
100x5
120x5
140x5
160x3
180x1
Pero, andun na yung machine for leg curls/extension. Mukang nasa condition haha
Warm-up
5 minutes Bike
10 minutes - Abs
DB Pullover
Iso Plated Flat BP
100x15
120x10
140x8
160x6
Pull-ups / Dips
BWx6 - BWx6
BWx6 - BWx6
BWx4 - BWx4 - pagod na lol
BB Rows
80x12
90x10
100x8
Cable Rows / Inc DB Flyes
100x15 - 20(2)x10
100x15 - 20(2)x10
100x15 - 20(2)x10
Dips Machine / Pec Dec Flyes
130x12 - 100x12
130x12 - 100x12
Lat Pulldown
100x12x2
Shoulder Press
40(2)x8
40(2)x6
Side Raise / Front Plate Raise
10(2)x12 - 25x12
10(2)x12 - 25x12
BB Curls / Triceps Extension
30x12 / 80x12
30x12 / 80x12
30x12 / 80x12
End.
Kakabalik lang from Palawan. Ayows!
Excited bumuhat kaya kahit medyo pagod pa buhat padin.
Meal:
1 large tilapia
3 rice
4 hard boiled eggs
1 small banana
3 scoops pm7
3 scoops non-fat milk
15g creatine
2 extra joss
1 cobra
500g chicken breast
1 slice pizza hut
1 serving of bake macaroni
Warm up:
5 minutes bike
db pullovers
Iso Plated Flat BP
110x12
130x12
150x8
170x6
Pull-ups / Dips
BWx6 - BWx6
BWx5 - BWx6
BWx6 - BWx5
BB Rows
85x12
95x10
105x8
Cable Rows / Incline DB Flyes
110x15 - 20(2)x12
110x15 - 20(2)x12
110x15 - 20(2)x12
Machine Dips / Pec Dec Flyes
140x12 - 110x12
140x12 - 110x12
Lat Pulldown
100x12x2
Shoulder Press
40(2)x8x2
Side / Front Plate Raise
10(2)x12 - 25x12
10(2)x12 - 25x12
End.