bomsbon
bomsbon
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Welcome sa pbb sir, san ka sa paranaque sir?
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Welcome sa pbb sir
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Back Delts Hypertrophy bent over bb row 70x18, 100x15, 120x8, 120x8 seated cable row 100x15, 120x13, 140x9 db row 45x12, 55x10, 55x10 cgpd 90x15, 120x10, 130x8 standing lat pulldown 70x12x2 db press 35x13, 40x10, 45x6, 45x6 upright row 30x18,…
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Lower Body Power Day Squats (pressing power movement 3-5 reps) 140x8, 160x4, 160x3 Hack Squats (Assistance pressing movement 6-10 reps) 40x15, 80x10, 80x10 SLDL (Assistance Pulling movement: 5-8 reps) 70x15, 120x8, 150x5 leg extension (Assistanc…
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Upper Body Power Day flat db press (pressing power movement 3-5 reps) 60x4, 60x4, 60x8* with spot weighted dips (Assistance pressing movement 6-10 reps) bodyweightx10, bodyweight + 15lbs x 7, bodyweight + 15lbs x 6 (I'm assuming 5lbs yung chain :P…
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(Quote) Nakakahiya pa ipost baka maihaw yung chicken legs ko hehe :P Nakapagworkout din after 1 week upper body training muna
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(Quote) +1 ako din kay sir monch, naalala ko tuloy yung mga ginagastos ko para lumakas yung character sa online games e kung sa bb ko na lang ginastos :duh: tsaka siguro panandalian lang ang mga nabili ko like sa mga gadgets :)
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Welcome here sir
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GJ sa transformation sir, Welcome dito, ilang months kana sa PHAT program mo sir? tsaka ok ba yung results?
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done with chest and arms hypertrophy diko na nairecord not feeling 100% may ubo sipon hirap huminga ( no excuses kahit most of the time sa bibig ang hinga :P ) update lang diko alam kung may prinogress (Image)
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(Quote) yep tama nagaadjust pako sa mga lifts nanibago ako sa high reps :P
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Back Delts Hypertrophy bent over bb row 70x15, 100x10, 100x12, 100x10 seated cable row 80x15, 120x10, 120x12 db row 30x15, 45x12, 45x10 cgpd 70x15, 90x13, 120x9 rack chins bodyweightx10, bodyweightx10 db press 25x15, 35x12, 40x8, 40x8 upright…
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Welcome sa pbb
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Lower Body Power Day Squats (pressing power movement 3-5 reps) 120x11, 150x5, 160x3 Hack Squats (Assistance pressing movement 6-10 reps) 40x12, 65x12, 105x8 SLDL (Assistance Pulling movement: 5-8 reps) 70x12, 12x8, 150x5 lying leg curl (Assistan…
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(Quote) haha alam na kung ano nasa loob ng box :P
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update lang tried a new program PHAT ni layne norton Upper Body Power Day flat db press (pressing power movement 3-5 reps) 50x10, 60x4, 60x4 weighted dips (Assistance pressing movement 6-10 reps) bodyweightx10, bodyweight + 10lbs x 7, bodyweight…
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Welcome sa pbb sir gawa ka ng journal kagaya nga ng sabi ni boss dalts para lalo kang matulungan :)
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Welcome sa pbb :)
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imo depende sayo yan basta kailangan maexercise mo lahat ng bodypart a week, siguro dedepende na lang yan sa goal mo, antay mo rin tips ng ibang master naten dito :)
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Welcome sa pbb sir :)
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When you go to moa sir BD you can check out JUST IN store, i always buy there only 120 -150 pesos some are just 4-6 months late :)
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Ganyan din ako nun gym at pagaaral, though di pa gaanong seryoso sa kaen, minsan kung may mahabang vacant nagbubuhat ako sa school gym nun tapos shower na lang hehe, or aral muna tapos work out para pahinga kana lang pagkatapos, prioritization and k…
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BACK deadlift 70x15, 120x12, 150x6, 160x6 bent over bb row 70x15, 100x12, 120x8, 130x5 tbar row 70x15, 110x11, 120x6, 125x6 behind the back lat pulldown 80x15, 120x8, 120x8, 90x10 BICEPS ez bar curl 30x15, 40x12, 50x10 incline db curl 15x12, …
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Welcome sa pbb sir san ka sa pque sir? gawa ka din ng journal mo para matulungan ka nila :)
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CHEST Incline bp 70x15, 120x10 with spot, 150x6 with spot, 150x6 with spot Flat db 50x10, 55x7, 60x8 with spot, 25x12 Incline db flye 25x12, 35x10, 35x8, 40x6 Cable x over 30x15, 40x10, 50x8, 30x12 TRICEPS Cable overhead triceps extension 50x1…
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share ko lang :P (Image)
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Welcome to pbb sir
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LEGS back squat 70x12, 120x12 150x7, 150x6 leg press 280x10, 300x10, 320x8, 350x5 leg extension 35x20, 50x15, 70x8 sldl 70x12, 120x8, 120x7, 120x6 lying leg curl 30x15, 50x12, 70x5
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DELTS behind the neck press 30x18, 50x12, 70x7, 70x6 standing db lateral raise 10x15, 15x10, 20x8, 15x10 bb upright row 50x12, 70x6x3 bent over db raise 10x15, 15x12, 15x12 facepull 70x15x3 db shrugs 70x12x4
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(Quote) Diko nabasa sa rules sorry sa mga mod hehe edit ko na lang tong message @ core salamat sa paalala haha