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11.19.2013 3:30- 4:30 PM 3/4 serving of monster zero Abs/leg curl- 3 sets DL 225x5, 255x3, 285x5, 300x1,1 Deficit 255x3x3 Shrugs 100x15, 120x10, 160x10, 200x5 160x30 (thumbless) Superset with Calf raise 100x,25,25,25,35 Triset PD- narrow- wide…
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I'm having a sharp pain in my left knee, dahil siguro sa pagtakbo kahapon. Anyway DL naman mama pero kapag masakit talaga, rest muna. Last heavy DL workout for the year, mag- pr sana mamaya. Langya kasi cut ako this November pero di naman ako nabaw…
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Wow si KK yan ah.
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11.18.2013 Early morning jog and sprint for 30 minutes 9:30- 10:00 AM Power cleans 80x5, 90x3, 100x5, 110x3, 120x3, 130x2,2, 145x1,1,1 Clean and jerk Frank Yang style 80x3, 90x3, 110x2,2, 120x2,2,2, 130x1,1,1 Fasted training. Lots of walking to…
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11.17.2013 Duration: 2:30- 4:00 PM Coke Zero, 2 extra joss pre- wo Incline press 100x10, 120x5x2, 130x5 Flat DB Press 40x10, 45x10, 50x10, 55x10x2 Flat Flyes superset with Side Lateral Raise 20x10x4 (same weight) BB Rows 100x5, 120x4, 130x3, 140…
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Hinaluan ko ng pm7 pero sa naaalala ko, parang Goya ang lasa. May bb contest ang mutant sigurado maraming freebies dun.
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11.16.2013 7:30- 8:50 AM Hammer Gym Pasig 20 minute na lakaran para maghanap ng gym BW: 137lbs Squat 180x5, 210x3, 235x7 250x5, 225x7 Leg Press 250x10x3 Kailangang langisan leg press nila kumakapit kasi tinamad tuloy ako 3" SLDL 205x5x5 Cal…
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May gym kaya along Shaw Blvd. na may matinong squat rack at leg machines? Yung mura lang po, sa eclipse kasi 500 ata per session. Kahit sa may Sta. Mesa, stop and shop area ok din. Thanks.
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Wala pa layo ko pa tsaka paiba- iba rin trip ko. Minsan gusto ko malaki ako, minsan naman payat lang. Pero icon talaga sya para sa akin. 11.13.2013 Pullups x10, 10, 10, 10, 10, 10, 5, 5, 5, 5, 5 Langya halos wala na ako oras para gawin to.
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Before the year ends malamang maabot mo yang 3 plates squat na yan. Just focus!
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11.12.2013 3:30- 4:30 PM 2 extra joss pre- wo Incline Press 110x3, 125x3, 135x6, 145x3, 110x12 Flat Db Press 40x10, 45x10, 50x10, 60x5, 45x9 Superset w/ PD 100x10x2, 140x10, 120x10 Cable Crossover- 3 sets Squat 160x5x5 Calf raise- 100 reps
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11.11.2013 Chinups x10,11,11,11,11,11,11,11,5
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Hehe natuwa kasi ako ss mga kalokohan nya pero elibs din ang lakas kasi.11.10.2013 Duration: 3:00- 4:30 PM 1 Nescafe stick & 1 extra joss pre- wo Chinups using various grips 20,15,15,10,10,6,6,6,3 Fell 9 reps short coz bar placement broke Kroc…
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Sa workout, nakaka- 2 liters ako. Madalas din ako uminom ng tubig mga 1.5 litres sa first half ng araw.
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Nung naka- creatine ako ang problema ko lang ihi ako nang ihi. Ang ayoko lang kasi kapag pauwi na ako galing workout, about an hour byahe ko, halos puno na agad pantog ko nun. Wala kasing madadaanan na public toilet kaya tiis hanggang makauwi, minsa…
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Just got crazier from watching vids from boss vinch's journal and Frank Yang stuffs. 100+ bodyweight calf raises (good form, squeeze on the top for a second) 100+ chins/pullups (dead hang, chin on bar) Every damn day. 100+ BW dips every gym day 10…
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11.08.2013 Duration: 3:30- 4:40 2 extra joss pre- wo Press 65x3, 75x3, 85x10 (Superset with pullups +35 x 5 reps) 95x3, 105x3, 65x12 Inclined DB Press 40x10x2 50x10,6,6 DL 225x3, 255x3, 285x3, 295x1,1 "2 Deficit 240x3x3 Thumbless Shrugs 18…
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Sir monch, patanong ng presyo ng glutamine kung pwede yun powder. Thanks.
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11.05.2013 Duration: 3:30- 4:30PM 2 extra joss pre- wo Squat 170x3, 195x3, 225x6, 180x12 Leg press 250x10, 300x10x4 SLDL 160x5, 210x5x3 Lat pulldown 12 reps superset with dragon flag 5 reps- 3 sets Putcha hirap maglakad.
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Sa pagkakaintindi ko, keto ka for up to 10 days sa simula para depleted and carbs mo. Then ang carb intake, after ng workout, carb all you want, dirtier (higher GI) the better. Ayon kay Kiefer na proponent nito, ang IF ay carb backloading evolved, s…
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Decided to cut this November using carb backloading. I wanted to lean out more before bulking on December when I will have more funds for this. No carbs on rest days, carbs surplus after workout on training day. I would also supplement with Glutamin…
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11.03.2013 Pullups 8-10 reps set of 6 superset with Press Behind the Neck 60x5,5, 70x8, 75x5, 60x10x5 Dips 10x3 Front plate raise 20x15x4 Side lateral raise 20x12x4 Forearms, abs No carbs since Friday. Laway na laway na ako sa tinapay at kanin …
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Maybe this can help: Going Beltless
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10.31.2013 Duration: 3:15- 4:30 PM Incline Press 100x5 115x5 125x9 130x5 105x8 Tried various grip width because elbow hurts. Settled with shoulder wide grip. DB Shoulder Press 30- 40lbs - 5-10 reps BB Rows 100x5 120x5 140x6 120x8 Cable bench pre…
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Stumbled upon this: Maximum Muscular Bodyweight and Measurements Calculator
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Haha shorty and the EZ mouse! Yung sa 2 mas gusto ko kanta ni Shorty!
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Jet para san ba yang veggie oil, as fat source? Bakit di mo try coconut oil. Pwede mo ihalo sa kape para bullet proof kopi ang kalabasan.
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Kaya naman yun, sa mga common na bakal gym ganun kasi ang bar.10.29.2013 Duration: 3:15- 4:30 PM 2 extra diyos pre wo DL 200x5 225x3 255x6 270x2 2" Deficit 200x5x2 220x5x2 Squat 180x5x5 Tri- set Leg curl- lat pull down- captain's seat (yun…
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Boss sa level mo magaan lang yung binuhat mo? So kahit hindi kabigatan, pwede pala talaga magka- punit. Gumaling sana agad yan.
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Guys, what is your take on doing vacuum pose? Nabasa ko lang na pwede ito as a workout.