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(#11)
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05-13-2019, 12:06 AM

මචං උබ බඩට ඇන්ඩ් පපුවට කරන exercises මොනවද මේ ගානට ඇග හැදෙන්න කොච්චර කාලයක් ගියාද
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05-13-2019, 12:09 AM

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Originally Posted by scurvy View Post
Umbe nahaya witarai loku ban

රිදිලා සොන්නයට අවුරුදු ගානක් ජිම් ගිහින් පට්ට සප්ලිමන්ට් ගොඩක් ගහලා තාම තොගේ රා බඩයි ජොල් ඇගයි අඩු කරගන්න බැරි උනානේ
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05-13-2019, 12:11 AM

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Originally Posted by Frosty View Post
patta bn sahena wenas yatama photo eke.

තැන්ක්ස් මචන්, අවුරුදු දෙකක වෙනසක් තියෙනවා ෆෝටෝ දෙක අතර
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05-13-2019, 12:13 AM

Quote:
Originally Posted by Ninja hattori View Post
රිදිලා සොන්නයට අවුරුදු ගානක් ජිම් ගිහින් පට්ට සප්ලිමන්ට් ගොඩක් ගහලා තාම තොගේ රා බඩයි ජොල් ඇගයි අඩු කරගන්න බැරි උනානේ
supplement ගත්තටම බැහැ බන් කට මට්ටු කරන්න ඕනා
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(#15)
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05-13-2019, 12:16 AM

Quote:
Originally Posted by navodwickra View Post
supplement ගත්තටම බැහැ බන් කට මට්ටු කරන්න ඕනා


ඔව් බන් ඒක ඇත්ත කරන්න අමාරුමත් ඒකනේ.මට තියන අවුල තමයි බර උස්සන්න enargy එක මදි වගේ දැනෙනව ටිකක් කරගෙන යද්දි.
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05-13-2019, 12:17 AM

Quote:
Originally Posted by Ninja hattori View Post
මචං උබ බඩට ඇන්ඩ් පපුවට කරන exercises මොනවද මේ ගානට ඇග හැදෙන්න කොච්චර කාලයක් ගියාද
අවුරුද්දක් ගියා මචන්, හරියට කාපන්. exercises ටික මෙන්න

පපුව
Bench press
Pushups
Dumbbell press
Around the world fly

බඩ (Abs)
Crunches with weight plates
Russian Roulette with weight plates
jackknife
Situps with weight plates
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(#17)
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05-13-2019, 12:18 AM

Quote:
Originally Posted by Ninja hattori View Post


ඔව් බන් ඒක ඇත්ත කරන්න අමාරුමත් ඒකනේ.මට තියන අවුල තමයි බර උස්සන්න enargy එක මදි වගේ දැනෙනව ටිකක් කරගෙන යද්දි.
හැම වෙලේම කන්න එපා ඒක තමා ලොකුම අවුල. මම රෑට 8ට කාල උදේ 4:30 නැගිටලා තම weight lifting පටන් ගන්නේ හිස් බඩ, උදේට කන්නේ 7ට බන්
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(#18)
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05-13-2019, 12:25 AM

Quote:
Originally Posted by navodwickra View Post
හැම වෙලේම කන්න එපා ඒක තමා ලොකුම අවුල. මම රෑට 8ට කාල උදේ 4:30 නැගිටලා තම weight lifting පටන් ගන්නේ හිස් බඩ, උදේට කන්නේ 7ට බන්

මගේ බර නම් අඩු උනා 75 ඉදලා 67 වගේ ඒත් Fat එක තවම තියනවා දැන් නම් cardio + weight lifting ත් කරනවා.උබ කිව්වා වගේ ඇග කටු වෙන්න බැස්සා බෙල්ලේ එහෙම දැන් කටු ඒත් බඩ ඇන් පපුව ඒ තරම් අඩු වෙලා නෑ
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05-13-2019, 12:29 AM

Quote:
Originally Posted by Ninja hattori View Post
මගේ බර නම් අඩු උනා 75 ඉදලා 67 වගේ ඒත් Fat එක තවම තියනවා දැන් නම් cardio + weight lifting ත් කරනවා.උබ කිව්වා වගේ ඇග කටු වෙන්න බැස්සා බෙල්ලේ එහෙම දැන් කටු ඒත් බඩ ඇන් පපුව ඒ තරම් අඩු වෙලා නෑ
Cardio 15-20% වගේ කරපන් ඉතුරු ටික weights
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05-13-2019, 12:35 AM

Quote:
Originally Posted by navodwickra View Post
අවුරුද්දක් ගියා මචන්, හරියට කාපන්. exercises ටික මෙන්න

පපුව
Bench press
Pushups
Dumbbell press
Around the world fly

බඩ (Abs)
Crunches with weight plates
Russian Roulette with weight plates
jackknife
Situps with weight plates
Me exercises reps keeyak kara da? Curl and Tricep karanna ethi neda me list eke nethi unata.

Diet plan ekata monada gaththe?

Hats off...You done a great job!
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