JC Gains

JC Gains Gamer ML / COODM ๐ŸŽฎ
Calisthenics ๐Ÿ’ช
Lifestyle and Home Workout ๐Ÿ”ฅ

17/06/2026

Lower + Core Day Workout ๐Ÿ”ฅ๐Ÿฆต
1. Barbell Squat
4 sets ร— 8โ€“12 reps
Focus on depth and control

2. Romanian Deadlift (RDL)
4 sets ร— 8โ€“12 reps
Stretch the hamstrings on every rep

3. Walking Lunges
3 sets ร— 12 steps per leg
Great for quads, glutes, and balance

4. Leg Curl Machine
3 sets ร— 10โ€“15 reps
Squeeze hard at the top

5. Leg Extension
3 sets ร— 12โ€“15 reps
Slow negative (lowering phase)

C O R E ๐Ÿ”ฅ๐Ÿ”ฅ
Hanging Leg Raises
3 sets x 12 reps

Lying Leg Raises
3 sets x 12 reps

1 - 2 min/s Plank

Ab Roller
3 sets x 12 reps

OH? WEDNESDAY AH? LEG DAY DAW NGAYON? ๐Ÿคฃ ๐Ÿฆต ๐Ÿฆฟ ๐Ÿ— (c)
17/06/2026

OH? WEDNESDAY AH? LEG DAY DAW NGAYON? ๐Ÿคฃ ๐Ÿฆต ๐Ÿฆฟ ๐Ÿ—

(c)

Grateful for every step. ๐Ÿ™11,000+ steps today.What many people don't realize is that walking is one of the simplest ways...
16/06/2026

Grateful for every step. ๐Ÿ™

11,000+ steps today.

What many people don't realize is that walking is one of the simplest ways to improve your health. It helps burn calories, supports fat loss, improves cardiovascular health, boosts recovery, and keeps your body active without adding extra stress.

I don't see these steps as part of my job anymoreโ€”I see them as an investment in my health and future.

Never underestimate the power of showing up every day.

One step. One day. One better version of yourself.

Hindi man pare-pareho ang ating pinanggalingan, pare-pareho naman tayong may pagkakataong umusad. Dahan-dahan man, ang mahalaga ay hindi tayo tumitigil. Isang hakbang sa bawat araw. ๐Ÿ™

Simple. Clean. Fuel. ๐Ÿ’ชNo fancy supplements.No expensive meal plans.Just protein, carbs, vegetables, and consistency.๐Ÿ“Š Es...
16/06/2026

Simple. Clean. Fuel. ๐Ÿ’ช
No fancy supplements.
No expensive meal plans.
Just protein, carbs, vegetables, and consistency.

๐Ÿ“Š Estimated Macros: โ€ข 460 kcal
โ€ข 36g Protein
โ€ข 55g Carbs
โ€ข 7g Fat

The goal isn't to eat perfectly. The goal is to eat better than yesterday.

16/06/2026

Keep pushing..
Keep moving..
Keep growing..

NEVER STOP

15/06/2026

๐Ÿ”ฅ CHEST & SHOULDERS DAY ๐Ÿ”ฅ
CHEST
โ–ซ๏ธ Incline Bench Press โ€” 3 Sets ร— 10-12 Reps
โ–ซ๏ธ Flat Bench Press โ€” 3 Sets ร— 10-12 Reps
โ–ซ๏ธ Decline Chest Fly โ€” 2 Sets ร— 10-12 Reps
โ–ซ๏ธ Chest Dips โ€” 3 Sets ร— 10-12 Reps
SHOULDERS
โ–ซ๏ธ Dumbbell Shoulder Press โ€” 3 Sets ร— 12-15 Reps
โ–ซ๏ธ Front Raises โ€” 2 Sets ร— 12-15 Reps
โ–ซ๏ธ Lateral Raises โ€” 2 Sets ร— 12-15 Reps
โ–ซ๏ธ Rear Delt Fly โ€” 2 Sets ร— 12-15 Reps
โ–ซ๏ธ Dumbbell Shrugs โ€” 3 Sets ร— 12-15 Reps
๐Ÿ’ช Focus on controlled reps.
๐Ÿ’ช Prioritize form over weight.
๐Ÿ’ช Train with intensity, recover with discipline.
"The body you want is built by the workouts you don't skip." ๐Ÿ”ฅ

ใ‚šviralใ‚ท

"MALAYO PA PERO MALAYO NA" ๐Ÿ’ฏDON'T STOP HANGGAT HINDI PA NATIN NAA-ACHIEVE YUNG DREAM BODY OR DREAM PHYSIQUE NATIN. MAHIR...
14/06/2026

"MALAYO PA PERO MALAYO NA" ๐Ÿ’ฏ

DON'T STOP HANGGAT HINDI PA NATIN NAA-ACHIEVE YUNG DREAM BODY OR DREAM PHYSIQUE NATIN. MAHIRAP PERO KAKAYANIN ๐Ÿ’ช๐Ÿ˜Ž๐Ÿ”ฅ

ใ‚šviralใ‚ท

AT DAHIL SUNDAY NGAYON AT FAMILY DAY, HINDI NA AKO NAKAPAG TRACK NG CALORIES FOR TODAY. I-ENJOY NA LANG NATIN YUNG FOOD ...
14/06/2026

AT DAHIL SUNDAY NGAYON AT FAMILY DAY, HINDI NA AKO NAKAPAG TRACK NG CALORIES FOR TODAY. I-ENJOY NA LANG NATIN YUNG FOOD NA NAKAHAIN SA HARAPAN NATIN ๐Ÿซถ EAT WELL MGA KA GAINS ๐Ÿ’ฏ

Note: I maintain a controlled portion of rice at every meal.

ใ‚šviralใ‚ท

DAHIL BUSY TAYO NGAYONG ARAW, ETO ANG GO-TO MEAL NATIN NGAYONG GABI, PANAPOS SA NATITIRANG CALORIES NATIN FOR TONIGHT ๐Ÿ‘Œ๐Ÿ’ฏ...
13/06/2026

DAHIL BUSY TAYO NGAYONG ARAW, ETO ANG GO-TO MEAL NATIN NGAYONG GABI, PANAPOS SA NATITIRANG CALORIES NATIN FOR TONIGHT ๐Ÿ‘Œ๐Ÿ’ฏ๐Ÿ”ฅ

201g Grilled Chicken Breast part ( - 20g Bones)
300g Cooked White Rice
PICKUP COFFEE Protein Latte (Upsized)

Total Macros : Cals: 975g / Carbs: 120g / P: 90g / Fat: 16g

HAPPY EATING LANG โค๏ธ
ใ‚šviralใ‚ท

ANONG FOOD MO TODAY? PA TINGIN NGA? ๐Ÿฅฐ

13/06/2026

P U L L D A Y ๐Ÿ”ฅ๐Ÿ’ช

Back & Pull-Up Focus :

Dead Hang โ€” 2 sets to failure
Scapula Pull-Ups โ€” 3 sets ร— 12 reps
Negative Pull-Ups โ€” 2 sets to failure
Wide Pull-Ups โ€” 3 sets ร— 7 reps
Standard Pull-Ups โ€” 2 sets ร— 6 reps
Narrow Pull-Ups โ€” 2 sets ร— 6 reps
Chin-Ups โ€” 2 sets ร— 6 reps

Rows & Traps :
Overhand Barbell Rows โ€” 3 sets ร— 12โ€“15 reps
Dumbell Rows โ€” 2 sets ร— 12โ€“15 reps
Dumbbell Shrugs โ€” 3 sets ร— 15โ€“20 reps
Conventional Deadlifts - 2 sets x 8 to 10 reps

Biceps Finishers :
Drop Set Barbell Curls โ€” 2 sets ร— 10โ€“12 reps
Hammer Curls โ€” 3 sets ร— 15 reps

โ€œBuilding strength one rep at a time.โ€ ๐Ÿ”ฅ

ใ‚šviralใ‚ท

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