Incoming freshie here! I’m in 1NU05 and searching for a study buddy/accountability partner for advanced Biochem, A&P, and TFN. I’m focusing on A&P and Biochem right now. If you’re in the same section and want to discuss or quiz each other, DM your Discord ID and let’s connect!
**pweaaseee pweaaase be in the same section 🤞🤞🥺
This is the workout plan my coach assembled for the two months of coaching I availed. Since my two months are over and I can't fully commit to renewing her services just yet, I want to modify it. My primary goal is to build my glutes, and instead of having an active rest on Day 6, I want to change it and do a glute workout instead. What workout should I add and do on that day?
1st month
Day 1: Legs #1 + Cardio
Glute Activation Warm-up (Using Booty Bands):
Sumo squats – 15 reps
Lateral walks – 10 steps each side
Standing glute kickback – 10 reps each side
Stretch legs
Main Workout:
Barbell sumo-stance back squats – Progressive sets of 15, 15, 12, 12 reps
Dumbbell alternating reverse lunges – 12 reps each side x 4 sets
Superset (4 Sets):
Leg press (foot high and wide) – Progressive sets of 12, 12, 10, 10 reps
Weighted calf raises – 12 to 15 reps
Kettlebell swings – 15 reps x 3 sets
Day 2: Back, Biceps, Abs + Cardio
Warm-up:Light weight bent over rows – 15 reps each arm
Light weight Lat pull downs – 15 reps
Full arm circles – 10 reps each direction
Stretch upper body
Main Workout:Seated row (wide grip) – Progressive sets of 15, 15, 12, 12 reps
Seated row (narrow grip) – Progressive sets of 12, 12, 10, 10 reps
Cable straight arm pull downs – 15 reps x 4 sets
Wide-grip Lat pull down – Progressive sets of 15, 12, 10, 8 reps
Superset (4 Sets):
Dumbbell single-arm bent over rows – Progressive sets of 12, 12, 10, 10 reps each side Dumbbell palms facing outward bicep curls – 12 reps
Abs:
Cable rope crunches – Progressive sets of 15, 12, 10 reps
Bench V-sit crunches – 15 reps x 3 sets (Weights optional)
Day 3: Active rest (cardio only)
Day 4: Legs #2
Glute Activation Warm-up (Using Booty Bands):
Sumo squats – 15 reps
Lateral walks – 10 steps each side
Standing glute kickback – 10 reps each side
Stretch legs
Main Workout:
Superset (4 Sets):
Barbell or smith machine banded hip thrusts (with 3-second hold on contraction) – Progressive sets of 15, 12, 10, 10 reps
Dumbbell sumo-stance goblet squats – 12 reps
Barbell sumo deadlift – Progressive sets of 12, 12, 10, 10 reps
Barbell Romanian deadlifts – 12 reps x 4 sets
Dumbbell Bulgarian split squats (glute-dominant form) – 10 reps each side x 3 sets (Use at least 5 lb. pair)
Cable pull-throughs (with 2-second hold on contraction) – Progressive sets of 12, 12, 10, 10 reps
Day 5: Shoulders, Chest, Triceps, Abs + Cardio
Warm-up:
Light weight shoulder press – 15 reps
Light weight side raises – 15 reps
Full arm circles – 10 reps each direction
Stretch upper body
Main Workout:
Barbell shoulder press (Smith machine optional) – 12 reps x 4 sets
Superset (4 Sets):
Dumbbell Arnold press – Progressive sets of 15, 15, 12, 12 reps (Use at least 10 lb. pair)
Kettlebell or dumbbell upright rows – 12 to 15 reps (Use 15 to 20 lbs.)
Superset (3 Sets):
Dumbbell flat bench press – Progressive sets of 12, 12, 10, 10 reps
Dumbbell pull over – 12 to 15 reps
Cable overhead triceps extension – 15 reps x 3 sets
Abs Circuit (Use one dumbbell or light weight plate):
Dumbbell overhead sit ups – 12 reps
Rest 15 seconds
Dumbbell Russian twists – 12 reps each side
Rest 15 seconds
Leg raises with hip lift – 12 reps
Day 6: Active rest (cardio only)
Day 7: Rest
2nd month
Day 1: Legs #1 + Cardio
Glute Activation Warm-up (Using Booty Bands):
Sumo squats – 15 reps[cite: 2]
Lateral walks – 10 steps each side[cite: 2]
Standing glute kickback – 10 reps each side[cite: 2]
Stretch legs
Main Workout:
Barbell sumo-stance back squats – Progressive sets of 15, 12, 10, 10 reps
Superset (4 Sets):
Leg press (foot high and wide) – Progressive sets of 8, 8, 6, 6 reps
Leg press (foot high and narrow) – Progressive sets of 8, 8, 6, 6 reps
Superset (4 Sets):
Barbell walking lunges – 12 steps each side
Kettlebell swings – 15 reps
Day 2: Back, biceps, abs + cardio
Warm-up:
Light weight bent over rows – 15 reps each arm
Light weight Lat pull downs – 15 reps
Full arm circles – 10 reps each direction
Stretch upper body
Main Workout:
Assisted pull ups – 10 to 12 reps x 4 sets
Lat pull down (wide grip) – Progressive sets of 15, 12, 10, 8 reps
Barbell conventional deadlifts – Progressive sets of 12, 12, 10, 10 reps
Barbell bent over rows – Progressive sets of 12, 12, 10, 10 reps
Superset (4 Sets):
Cable straight-arm pull downs – 15 reps
Dumbbell hammer curls – 15 reps
Abs Circuit (Do 3 Rounds):
Full sit ups – 10 reps
Rest 15 seconds
Bicycle crunches – 10 reps each side
Rest 15 seconds
V-ups – 10 reps
Day 3: Active rest (cardio only)
Day 4: Legs #2
Glute Activation Warm-up (Using Booty Bands):
Sumo squats – 15 reps
Lateral walks – 10 steps each side
Standing glute kickback – 10 reps each side
Stretch legs
Main Workout:
Superset (4 Sets):
Barbell or smith machine banded hip thrusts (with 3-second hold on contraction) – Progressive sets of 15, 12, 10, 10 reps
Bodyweight (BW) seated hip abductions – 15 to 20 reps
Dumbbell Bulgarian split squats (glute-dominant form) – 10 reps each side x 3 sets
Dumbbell or smith machine step ups – 12 reps each side x 4 sets
Cable glute kickbacks (best done with ankle straps) – 12 to 15 reps each side x 4 sets
Day 5: Shoulders, Chest, Triceps, Abs + Cardio
Warm-up:
Light weight shoulder press – 15 reps
Light weight side raises – 15 reps
Full arm circles – 10 reps each direction
Stretch upper body
Main Workout:
Dumbbell shoulder press – Progressive sets of 15, 12, 10, 8 reps
Superset (4 Sets):
Dumbbell side raises – Progressive sets of 15, 15, 12, 12 reps
Dumbbell overhead side raises – 15 reps (Use a lighter weight)
Superset (4 Sets):
Dumbbell inclined bench press – 12 reps
Dumbbell front raise to overhead triceps extensions – 12 reps
Abs Circuit (Use Yoga Ball or Bosu Ball):
Ball crunches – 15 reps
Rest 15 seconds
Bosu ball high plank – Hold for 60 seconds
Rest 15 seconds
Mountain climbers on bosu ball – 15 reps each side
Day 6: Active rest (cardio only)
Day 7: Rest
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Ammm craving for hotpot anyone who's down to eat somewhere in makati? Rayyyt nowww as in now!
Kkb!!
Here's a list of restau on top of my head
Dejavi Hot pot 大将锅
HotHae Unlimited Shabushabu
Jiang Nan Hotpot (Paseo Center)
Noo creeps plssss
My Athlene creatine already clumped. I don't know why it got like this proll I didn't close it properly, i already put a dessicant pero its still the same parin. Should I still take it or just buy a new one? Is it still effective if I finish it?
P.S. The expiry date is still August 2027
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3 table spoon of yogurt
2/3 cup of full cream powder milk
800ml of non fat milk(already UHT)since I can't put all the 1l of carton because it'll overflow
Anndddd I wanted it to be non fat since I can't tolerate a full cream but I still decided to add a little bit of it as I've heard that it'll make the yogurt consistency to be thick
Incubated it for 8 hours and turned out to be runny
Transferred it to strainer left it overnight
I got a thick consistency but the flavor was too sour to eat, it's like eating a sour candy.
Where did I go wrong? Any tips?
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Anyone can reco a good branch around Cainta? I can't stand the paint fumes from fresh paint and the partial renovation they're doing at CK Square at night. Grabe! ansakit sa ilong! 😷 I was thinking of maybe going to SM City East, Garden Walk, or Taytay. Alin here yung walang masyadong tao around 9pm-ish onwards?
as the title goes I need a cleaner who would clean the condo , PLEASE message and only message me if you're near or around the area. I don't want anyone who'd be traveling just to clean,preferably yung around or near the area lang. I paid my past condo cleaner 500php ++ with meal