lol i dont get easily offended.. gus2 ko nga malaman kung ano mali ko.. hehe so... mga idol pa share naman ako ng program na maganda.. ung sa tingin nyo kaya ko ha.. ill try nalang na i adjust sa sarili ko... based dun sa program ko sa shoulder above... ^^ ok stop ko muna ung behind ^^ and about dun sa "just to keep ur muscles guessing" bat ganun sakin... for 2 months ko na ginagawa ung program na un.. bakit sumasakit parin tulad nung umpisa... d naman virgin.. hehe
ang pinagkaiba lang cguro dinadagdagan ko ng weight pag napagtripan ko..
cguro bata pa kasi ako kaya ko nagagawa ung mga bagay na un... parang si Braso hehe...
ay oo nga pala... anyone heard bout Enervon HP? pang pa mass ba un? -
GUS2 ko kasi ngaun MASS MASS MASS
Target ko hanggang March or June 210 lbs.. kaya ko kaya un? 190lbs ako ngaun...
tingin ko sa body ko ngaun.. parang kumonti ung BF = BODY FAT (BF AMP) ko.. tapos nadagdaggan ung definition.. ewan ko lang ... ^^
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Thread: Filipinos
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12-20-2006, 12:08 AM #631
Last edited by carloslopez; 12-20-2006 at 12:12 AM.
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12-20-2006, 12:49 AM #632
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12-20-2006, 01:07 AM #633
@bloodz69 - ah ganon ba yun. iba kc pgpapaliwanag sa akin nung inorderan ko ng ON WHEY eh... Ung bench - malabo.. ndi kasya sa bording haus namin... maliit lang kc eh...hehehehe. tama ka nga, sa gym tlga kumpleto.
@Energizer1000 - mahal kc sa fitness first eh. ung budget ko dun lang sa mga ordinary gym sa mga kanto. decent naman ung pinag ggym ko. nahinto lang ako ng two weeks dhil sa pag aayos ng xmas party d2 sa opis. lagi kming puyat. after dec 25, balik na ulit ako. at saka, aircon kc sa fitness first, sumasakit likod ko pg msyadong malamig at saka bka ndi ako pgpapawisan. mas ok sana kung may ksama ako para may makapag motivate na rin. 2 months pa lang akong nag workout. walang absent, ang pahinga ko lang ung last week at this week.
@bitoy - thanks bitoy for the info about muscle milk. i appreciate it. ano pala ung TUB na minention mo?
@carloslopes - check mo ung nutritional information.kung ndi ako ngkakamali, mas mataas pa ata ang protein per serving ng anchor non fat milk compared sa Enervon HP - not sure though. yun iniinom ko pg wala akong whey. try mo rin ung philbest tuna, 47 grams per can, 20 pesos lang.Last edited by etucz; 12-20-2006 at 01:10 AM.
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12-20-2006, 01:35 AM #634
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12-20-2006, 02:35 AM #635
ako nag start din sa kanto kanto gym. Basta may olympic bench, incline bench, dip/chin-up stack, squat rack, leg press, leg ext, leg curl, lat pull, maraming plato at short bars, DB ay til 100 (80 pwede na) at may mga posters ng mga sexy babes at mga bodybuilders, shoot nako dun. Dati ang bayad ay 30P per session. Ewan ko na ngayun.
just got back to weightlifting a month ago after a year of absence (in intense religious workouts). I used to do min 4 reps max incline 300, flat 350, db flat 110, rows 230, db row 140.
at present: incline 220, flat 250, db flat 85, rows 170, db row 100.
5'7
185lbs
BF: (di ko kinuha, dami pa laman alak yung belly ko )
goal within the next 6 mos: reach 210 lbs add-on more mucles mass
no injections for me but i do take huge servings of supplements to gain mass. Para medyo natural pa din ang dating.Last edited by BraSo; 12-20-2006 at 02:40 AM.
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12-20-2006, 02:50 AM #636
good for you. Stick to the what works for you for the time being. Wag lang masyado maraming ang working exercise sets mo kce baka ma overtrain ka and worst.. baka injury later on (knocks on wood). ako kce for the last few years, i get gains when i vary my routine, load and sets everymonth or two.
goodluck!
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12-20-2006, 04:58 PM #637
nahilo ata ako hahaha... ang problem ko kse is ung NO-X kelngan empty stomach ka... I workout at around 7 or 7:30pm.. I got home at 6:15pm drink NO-Xplode then 30mins after ON-whey naman then after 15min start na ng workout. after workout ON-whey ulit rest then dinner then rest then Muscle Milk before sleep.
@kookoobah
here's mine.. 12X3 plus warmup
Bench - 140lbs
Deadlift 150lbs
Squat 180lbs
I dont know my 1max
pero hindi sabay sabay sakin I have different split here's mine
M - CHEST/BICEPS
- Incline BB press, Incline Flys, Close-grip Bench, Flys
- Wide-Grip BB Curl, Close-Grip BB Curl, Concentration
T - CARDIO/ABS
W - LEGS/SHOULDER
-Squat, Calf Raise, Leg Ext
-Arnold Press, Side Lateral Raise, Seated Lateral Raise, Upright Row
TH - ABS
F - BACK/TRICEPS
Bent-over BB Row,Deadlift, One-Arm Row
Close-grip bench (triceps), Skullcrusher, One-arm tris ext.
S - CARDIO
Su - CARDIO
I dont have a lat machine so this is all I can do with my equipment.
kayo guys ano workout nyo?
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12-20-2006, 05:25 PM #638
yung workout ko yung rippetoes.. gusto kong pataasin lang nang pataasin yung weights slowly over months hanggang super di ko na talaga kaya, tapos magshift ako to 5x5 tapos same thing... kapag nahanap ko na ang totoong max ng katawan ko, saka ako magdedefinition
so work out ko ngayon
workout A
squat
bench press
deadlift
workout B
squat
standing military press
pendlay barbell rows
3x5 yan, plus warmups. alternate lang sila, 3 times a week. add 10 pounds every session to squat and deadlift, 5 pounds a session to everything else. kapag nagfail, keep the weight next session. kapag nagfail ulit, minus 25 pounds tapos ramp-up ulit.
ayos siya.. haha.
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12-20-2006, 06:20 PM #639
I used to do 5x5 but got bored and shifted back to the 6 to 8 reps. I bench (Flat) around 225 to 230 lbs, and Squat 245 to 250. All of these depends on my mood. I was not able to workout out for 1 1/2 weeks since I went to abroad for a meeting, now I am back at it, but am still doing high reps. I am 5'6" and and at 185 pounds.
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12-20-2006, 06:24 PM #640
Based on the directions, I think you should drink the animal pak after your lunch, since it states that you should take the vitamins, 30 minutes after your meal prior to workout. That would therefore be your lunch meal. Kaya yung pag kuha mo ng NO explode tama yun. NO takes effect after 30 to 45 minutes
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12-20-2006, 08:56 PM #641
Tub = container.
1 container of muscle milk is 2.48 lbs. Kung gagamitin mo yung suggested serving of 2 scoops, you'll get 15 servings pero kung one scoop lang ang gagamitin mo, that's 30 servings. Kung gusto mong dagdagan yung protein content nang drink mo, use one scoop muscle milk(any flavor), one scoop ON's whey (vanilla), 2 cups milk, and 3/4 quaker oats (optional). This drink has 700+ calories, with 50g+ protein!!! Ayos ba?!?
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12-20-2006, 09:03 PM #642
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12-20-2006, 09:43 PM #643
on-line price is $19.99 - $24.99 for 2.48 lbs. Medyo mahal kung e compare mo sa On's whey pero mas masarap siya. Ginagamit ko yung muscle milk as a night time drink. yung ON whey, ginagamit ko pre at post workout. Baka alam ni etucz saan maka bili diyan sa pinas.
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12-20-2006, 10:06 PM #644
ako eto:
day1 (chest,bi's)
incl bench (5x 10,8,6,4-6,8)
flat bench (5x 8,6,4,4,10)
incl DB (4x 8,6,6,10)
weighted dips (3x 15)
either xover or pec flye (3x 12-15)
BB curl (4x 10,8,6,10)
seated db curl (4x 8,6,6,12)
seated hummer (4x 8,6,6,12)
db concentration curl (3x12-15)
cable curls (7's)
abs
day2 (back, tri's)
chin-ups (3x12-15)
bb row (5x 10,8,6,4,8)
db row (4x 8,6,6,6)
pulldown (5x 10,8,8,6,10)
cable row (4x 8,8,6,6)
weighted dips (narrow grip 3x12)
skullcrusher (4x 10,8,6,6)
single arm db extn (4x 10,8,6,12)
rope pulldowns (4x 12,10,8,12)
db kickbacks (3x to failure)
abs
day3 (delts, legs)
overhead bb press (5x 10,8,6,6,8)
db press (4x 8,6,6,4)
seated db side raises (4x 10,8,8,10)
wide grip upright (4x 10,8,8,10)
bent db raises (3x12-15)
db or bb shurgs (4x12-15)
leg press mach (4x12-15)
leg extn (4x 12-15)
leg curl (4x 12-15)
smith squat (4x 10-12)
abs
day 4 - rest or basketball (cardio)
back to day 1
resting period:
compound heavy sets - 2-4mins max
isolation/supersets - 1 min max
tama bang gawin kong journal tong thread natin
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12-20-2006, 11:24 PM #645
@ energizer1000
waaaaaaaa.... 185 lbs ka energizer1000? ako 5'6 pero 140 lbs. 2 months na ako nag workout.. 160 lbs target ko by June or before December 2007. ang gastos kc sa pagkain eh.waaaaaaaaa. nainggit ako.
can u post ung mga usual meal mo kasi dun ako talo eh.
@bitoy-
ayos na ayos ung suggestion mo about adding milk and whey sa muscle milk! kaso lang, wala pa akong budget pambili ng muscle milk . 1,600 ung price ng muscle milk dun sa pinagbilhan ko ng whey.
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12-21-2006, 12:46 AM #646
what usual meal? I eat anything that I see! I just watch the fats, as in sa adobo or lechon so I wont bulk in the tummy. Pero what can really make you gain is eat alot of meat, non-fat milk and carbs. (Dont shy away from that) Don't be too conscious on what you take in, just dont go for fatty foods that much. Drink alot of whey, I think dapat ka mag invest dun, haluan mo nang non-fat milk para tumaas ang calories intake mo. Spread out mo yung meals, mo and dont do it 3 times a day lang. Make it 5 to 6 meals.
Pag hindi ka pa bumigat nyan ..ewan ko na
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12-21-2006, 12:47 AM #647
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12-21-2006, 02:27 AM #648
helo stan, pano mo nasabing hindi sya fake?
actually merong isa pa katulad din ng presyo sa loob ng shopwise meron din...
kasi nakakagulat lang almost 2500 something lang ung nitrotech at ung optimum na 5 lbs as compared to sa real dealers na mga health and beyond stores at gnc na ang benta ay umaabot sa around 7000 something nitrotech at 4500 something ung opt pero sigurado ka naman...
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12-21-2006, 04:55 AM #649
actually 3 ang companies na nagbebenta ng murang supplements:
they are found inside stores though im not sure if they are fake or not...
1 anselkas sa may cash n carry daw
2 affordable nutrition sa loob daw ng makati executive tower
3 cutting edge na madaming branches meron sa cubao qc at sa quezon city sa greenhills sa makati
etucsz napansin ko lang ung price ng supplements mo almost the same nung kayna energizer at stan na binibilhan dun sa anselkas
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12-21-2006, 11:37 AM #650
*****Yuki ako brad
jcff... when i was in manila, may gusto mag supply dun sa health club namin noon... super cheap at hindi fake ung binebenta nyang mga supps, a lot of our members did buy from him.
I cant find his business card na nga lang...
chinoy sya, about 5'8 putok din ang katawan, he also supplies those stalls in cash & carry and central (ata).
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12-21-2006, 04:31 PM #651
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12-21-2006, 04:38 PM #652
noted!
ung affordable nutrition sa cityland makati executive tower - dun ako bumili ng cytogainer which is 2,200. ang whey nila is 2,300 at ang muscle milk nila is 2,500. Dun naman sa pinagbilhan ko ng whey na COD, ang whey nila is 2,100 at ang muscle milk is 1,600 lang. ndi pa ako napapadaan sa cash and carry kaya ndi ko pa nakikita ung anselkas.
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12-21-2006, 05:16 PM #653
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12-21-2006, 08:01 PM #654
maganda nga ang *****. taas lang ng cost of living. Yes, lalong dumami ang mga kabayan natin dito lalo na for the last quarter of this year (more than 100,000 na daw dito palang sa *****). Sadly, may mga pinoy ding alang trabaho dito, ung mga nakipagsapalaran na wala pang employer.
i've met a few pinoy fitness trainers here. So far, i got a good feedback from the expats here (since im into the fitness/health industry din), sabi nila, ang pinoy trainers daw, makikita mo ung passion and dedication sa trabaho kaya its all worth the bucks. Madali pa daw kausap. There are a few pinoy trainers na malalaki, naka-inject at may pagka epal din.
may mga na meet din akong mga pinay na nakapag asawa nang expat, nakupow! napaka angas! naka chamba lang ng expat, kala mo na kung sino umasta!
forgot to add, traffic here is getting worse.. di ko na tuloy na mimiss ung traffic sa pinas.
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12-21-2006, 09:08 PM #655
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12-21-2006, 10:18 PM #656
hehe. im with a consulting design firm that deals with recreational facilities (fitness club, health spa, gyms, fields, arenas, bowling, etc etc.)
it is only now (for the last 2 years) that peeps here are more inclined to fitness.. thanks also to the UAE local who won the bodybuilding competition (62-65kg) in the DOHA asian games, theres a boom now in the activeness of the locals in the gyms.
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12-22-2006, 01:06 AM #657
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12-22-2006, 01:50 AM #658
Hello mga kapatid, pasingit lang ulit. ka ka log-in ko lang ulit medyo naging busy kasi. MABUHAY tong thread nato!
Kakabalik ko lang kasing mag gym ulit, grabe ang sarap bumalik. kaso lang dami party kaya off season body muna.
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12-22-2006, 02:25 AM #659
oh ano kamusta ang pagbili mo wala ka namang naramdamang hindi maganda except sa pagpunta sa cr ??? pre nakaseal ba ng binili mo yan???sa tingin ko para malaman natin kung orig nga o hindi e kung icompare natin ung on whey sa health and beyond na 4500php at yan???
ung cash on delivery mo kanino mo binibili? may nasearch ako sa internet mga ads sa ebay, sa adpost sa menshealth etc...wala silang mga stores pero nagbebenta sila ng murang supplements either cod or pickup like sellers:
kelvin te
joseph chua
janice rivera ito pinakamura 2300 lang ang benta ng on whey 5lbs
paolo cristobal
colin craig chan
flynn siy
hindi naman nagkakatalo ang benta nila like for on whey 5lbs ranging from 2300-2600, the same nung nasa anselkas, ung sa affordable at ung sa cutting edge
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12-22-2006, 10:49 AM #660
uy sobra mura nyan! pero i can get as low as 2200 for 5lbs ON whey protein, but the thing is i have to pay for my gasoline expenses.
my other hobby, www.reefphilippines.com
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