minsan boss vinch daan ka sa lagpas tulay sa ng makati to protacio.. dun lang somewhere ilang ilang street tulay yung gym namin.. tho pwede ako sumilip sa obsession basta may kasabay na mamaw hehe.
boss wala pa, siguro after 15 years pwede pa hehehe yung dalawang kapatid ni andrew mamaw din hehehe
Para pagdayo mo dun boss vinch taob mga broscience dun na no leg day ever mapa bouncer man o hosto hahahaspeaking of him, taena naalala ko nag squat yun tatlo spotter amp. 5 50lbs isang side.. naka knee wraps , power belt tapos ang spotter sa likod at dalawa sa gilid.
Parang ronnie coleman amp.
Tapos ganun din sa bp nya naka bend na yung bar lol.. that was before his cutting.. langya tambay lang ako sa gym nun, yung tipong 90lbs pa lang ako at nagwawanna be lifter, ayun popcorn mode..
Upperbody September 9, 2013
Duration 11:10am-1:14pm
Stretching 10minutes
Superset:
CG Bencpress and pullups (neutral grip)
150 x 30 / bw x 10
170 x 20 / bw x 10
200 x 14 / bw + 20lbs x 10
Giant set:
Flat DB press - wide pullups - cable rows
70 x 25 / bw x 10 / 180 x 12
70 x 22 / bw x 10 / 180 x 12
90 x 16 / bw +20lbs x 10 / 180 x12
Weighted dips
Bw + 50lbs x 15 x 2
Bw + 70lbs x 12 x 2
One arm DB row
110 x 8 x 2
Rear lateral raise 35lbs x 15 x 3
DB curl / hammer curl 35lbs x 15 x 3
10 minutes abwork
This is my first training in my condo's gym facility. I brought my on DB coz they dont have DBs. It took me minutes to assemble the DBs on every set so i finished my WO in 2hrs. It also slowed down my pace. Overall, its a boring training. Im thinking of hitting the gym again later around 8pm but im still assessing if it's a good idea.
Wow! 90's x 16 on 3rd set of 2nd chest exercise! CGBP with 200 x 14! You are about the same strength as myself and yet 70lbs lighter on the scale - PROPZ brutha! :sport:
@bigdawg: the long rest periods in between sets helped alot hehehe thanks bro:)
@dregg: pinapasok ko mismo yung DB sa belt. Niluluwagan ko ko lang yung strap. Kanina plates ang sinabit ko kasi may mga butas sila kaso ang time consuming unlike DBs na isang suksok ok na.
@bigdawg: the long rest periods in between sets helped alot hehehe thanks bro:)
@dregg: pinapasok ko mismo yung DB sa belt. Niluluwagan ko ko lang yung strap. Kanina plates ang sinabit ko kasi may mga butas sila kaso ang time consuming unlike DBs na isang suksok ok na.
As requested, here's some pics from the previous years na meron ako.
2006 with my brothers and sister. wala pa ako alam basta buhat lang. My first formal introduction with bodybuilding was when i read Arnold's "Encyclopedia of Bodybuilding" (first edition)
^maghahanap pa ako Sir, yung lumang pic nga dyan galing sa wallet ko lang. nasa bahay namin sa manila yung mga lumang pics. kukuha na lang ako paguwi ko dun.
Comments
Iniisip ko kung ookupahan ko kaso ako lang magisa at wala pang gamit lol o paupahan ko na lang hehe
lemme know boss vinch kung makakadayo ka or pwede tayo mag buhat para train mo rin ako minsan hehe
Hahaha home court nya yung gym namin, need na daw ng bagong mamaw!
Para pagdayo mo dun boss vinch taob mga broscience dun na no leg day ever mapa bouncer man o hosto hahahaspeaking of him, taena naalala ko nag squat yun tatlo spotter amp. 5 50lbs isang side.. naka knee wraps , power belt tapos ang spotter sa likod at dalawa sa gilid.
Parang ronnie coleman amp.
Tapos ganun din sa bp nya naka bend na yung bar lol.. that was before his cutting.. langya tambay lang ako sa gym nun, yung tipong 90lbs pa lang ako at nagwawanna be lifter, ayun popcorn mode..
Wala na gusto sumabay sa kanya haha
Duration 11:10am-1:14pm
Stretching 10minutes
Superset:
CG Bencpress and pullups (neutral grip)
150 x 30 / bw x 10
170 x 20 / bw x 10
200 x 14 / bw + 20lbs x 10
Giant set:
Flat DB press - wide pullups - cable rows
70 x 25 / bw x 10 / 180 x 12
70 x 22 / bw x 10 / 180 x 12
90 x 16 / bw +20lbs x 10 / 180 x12
Weighted dips
Bw + 50lbs x 15 x 2
Bw + 70lbs x 12 x 2
One arm DB row
110 x 8 x 2
Rear lateral raise 35lbs x 15 x 3
DB curl / hammer curl 35lbs x 15 x 3
10 minutes abwork
This is my first training in my condo's gym facility. I brought my on DB coz they dont have DBs. It took me minutes to assemble the DBs on every set so i finished my WO in 2hrs. It also slowed down my pace. Overall, its a boring training. Im thinking of hitting the gym again later around 8pm but im still assessing if it's a good idea.
@dregg: pinapasok ko mismo yung DB sa belt. Niluluwagan ko ko lang yung strap. Kanina plates ang sinabit ko kasi may mga butas sila kaso ang time consuming unlike DBs na isang suksok ok na.
ahh.. niluluwagan lang pala. thanks sir vinch!
Duration 9:20am-10:30am
Stretching 5 minutes
Legpress:
250 x 20 x 2
350 x 20
350 x 15
420 x 15
500 x 10 x 2
550 x 10
Squats
200 x 12 x 2
230 x 6 x 2
250 x 5 x 2
Deadlift
300 x 5 x 2
330 x 3 x 2
350 x 3 x2
core work 10 minutes
2006 with my brothers and sister. wala pa ako alam basta buhat lang. My first formal introduction with bodybuilding was when i read Arnold's "Encyclopedia of Bodybuilding" (first edition)
after several years of hardwork and consistency:
2009 summer
2010-march with my brothers
2010-november (cut)
2011(sa page 1 intro 2011 din yun)
2012
2013-nandito sa journal mga recent
2014: coming soon
@bomsbon: thanks bro!