ou nga boss @badass_vinch ,cguro masyado ako nagmamadali sa outcome ko :duh: ..madami pa akong kakainin ,bubuhatin ,gagawing exercise, TIME .. laging nasa isip ko nalang walang bagay na makukuha mo agad agad nang hndi pinagtutuunan maigi.cheers
@rtravino29 ttry ko nga ee .sana matapos na feasibility nmin sa school. haha baka hndi sumama yun kasi ubod ng arte yun pero try ko isama ng makakita siya ng mamaw :yahoo: @badass_vinch mukhang madami akong maiidolo Lol .:sport:
bago mag w.o kain muna egg and rice wala time magluto medyo late nakauwi galing school kakaasikaso ng mga paper works, kaya medyo bitin ako sa kain ngaun day , btw it's work out timee!!! :sport:
Shoulder
Standing Military Press to Arnold Press(1min rest every set)
Standing Military Press
80lbs x6
70lbs x8
60lbs x10
50lbs x12
Arnold Press
15lbs 4x8
(1min and 30secs rest)
Couched Rear Deltoid Row to (hndi ko knowing hndi ko mahanap din sa gugel)
(30secs rest every set)
Couched rear deltoid row
24lbs 12x12x10x10
(unknown)
14lbs 12x12x10x10
(1min rest)
Twist DB Front Raise To Plate Overhead front raise to Plate Car driver's(1min nad 30secs rest every set)
Twist DB Front Raise
15lbs 12x12x10x10
Plate Overhead Front Raise
15lbs 12x12x10x10
Plate Car Driver's
15lbs 12x12x10x10
(2mins rest)
(-)Side Lateral Raise to DB Over Head Flyes (1min rest every set)
(-)Side Lateral Raise
15lbs 12x12x10x10
DB Over Head Flyes(nanibago ako dito grabe :flex:)
12lbs 12x12x10x10
(5mins napahinga kasi busy si Kuya instructor sa pag gigitara hehe)
Up-right row
50lbs 2x12
30lbs 2x10
(30secs rest)
Traps
BB Shrugs wide to neutral to close
Wide
90lbs 4x10
Neutral
90lbs 4x10
Close
90lbs 4x10
(2mins rest)
Legs
Squat
90lbs x15
130lbs 2x12
160lbs 2x10
(1min rest)
Seated Leg Press Machine
230lbs 4x15
(1min rest)
Standing Calf Raise
235lbs 4x15
Then after w.o Shot 2scoop of whey
pagdating sa bahay lamon :lol
Donebago mag w.o kain muna egg and rice wala time magluto medyo late nakauwi galing school kakaasikaso ng mga paper works, kaya medyo bitin ako sa kain ngaun day , btw it's work out timee!!! :sport:
Shoulder
Standing Military Press to Arnold Press(1min rest every set)
Standing Military Press
80lbs x6
70lbs x8
60lbs x10
50lbs x12
Arnold Press
15lbs 4x8
(1min and 30secs rest)
Couched Rear Deltoid Row to (hndi ko knowing hndi ko mahanap din sa gugel)
(30secs rest every set)
Couched rear deltoid row
24lbs 12x12x10x10
(unknown)
14lbs 12x12x10x10
(1min rest)
Twist DB Front Raise To Plate Overhead front raise to Plate Car driver's(1min nad 30secs rest every set)
Twist DB Front Raise
15lbs 12x12x10x10
Plate Overhead Front Raise
15lbs 12x12x10x10
Plate Car Driver's
15lbs 12x12x10x10
(2mins rest)
(-)Side Lateral Raise to DB Over Head Flyes (1min rest every set)
(-)Side Lateral Raise
15lbs 12x12x10x10
DB Over Head Flyes(nanibago ako dito grabe :flex:)
12lbs 12x12x10x10
(5mins napahinga kasi busy si Kuya instructor sa pag gigitara hehe)
Up-right row
50lbs 2x12
30lbs 2x10
(30secs rest)
Traps
BB Shrugs wide to neutral to close
Wide
90lbs 4x10
kanina bro nagwawala yung aesthetic crew. binabagsak sa sahig yung bar nila after magsquat ng 130lbs ata. nag roid rage si trenminator brah!! sabi ng client ko baka daw tumalsik sa kanya yung olybar, sabi ko sasaluhin ko yung bar dont worry. after nila magsquat binarbell curl ko yung 130lbs nila. Ewan ko kung ma-idol mo mga yun pag nakashorts sila.
@badass_vinch hahaha imba galawan mo boss ..kaya siguro binagsak para malaman na mabigat yung squat nila .(makakuha ng atensyon)
My ganyan din sa Gym nagBP makasigaw wagas pagsilip ko 50lbs (hndi naman sa nangmamata pero syempre para sumigaw siya ng wagas)
Ayun lang tiktilaok legs ata Lol.
speaking of team aesthetic, saw this 40ish year old guy a while ago at the gym doing bench press,
nung napalingat ako, wow!! 215 lbs starting! bilib na sana ko, kaya lang,halos 1/4 rep lang ginagawa niya and maka grunt wagas. ( though I don't have any problem with "grunting" )
kanina bro nagwawala yung aesthetic crew. binabagsak sa sahig yung bar nila after magsquat ng 130lbs ata. nag roid rage si trenminator brah!! sabi ng client ko baka daw tumalsik sa kanya yung olybar, sabi ko sasaluhin ko yung bar dont worry. after nila magsquat binarbell curl ko yung 130lbs nila. Ewan ko kung ma-idol mo mga yun pag nakashorts sila.
HAHAHAHAHAHA FUAAAAKKKKKK eto ung mga storya na pwedeng gawan ng skit sa youtube! hahaha badass indeed! lol Do you even squat haha
ouch din!! aesthetic crew wannabe here and im offended! hahahahha
pero panalo ung ginawa ni sir @badass_vinch naiicip ko itsura at asa isip ng mga nag squat na yun nang Makita nilang curls lang ni idol V un! hahaha
ok lang naman kahit 130 squat nila atg naman at high reps. ang kabadtrip e yung pag hagis pa ng bar! take note di sila gumamit squat rack... inaabot lang yung bar sa isat isa. tapos sigaw!
I saw this vid sa yt before, there's this group of guys na nag che cheer sa mag deadeadlift as to he will attempt to do a PR. After successfully doing 1 rep , sigawan yung mga lalake, " yeah!!!, you got this!!" whoooo!!!". then all of a sudden, there's this girl na bigla na lang nag deadlift sa harapan nila using his weight PR. Lahat sila natigilan hahahah!
ouch din!! aesthetic crew wannabe here and im offended! hahahahha
pero panalo ung ginawa ni sir @badass_vinch naiicip ko itsura at asa isip ng mga nag squat na yun nang Makita nilang curls lang ni idol V un! hahaha
ok lang naman kahit 130 squat nila atg naman at high reps. ang kabadtrip e yung pag hagis pa ng bar! take note di sila gumamit squat rack... inaabot lang yung bar sa isat isa. tapos sigaw!
hash tag beast mode pag nasigaw hihih tapos p[ag bagsak nung bar sa sahig mapapatingin nga naman sa kanila lahat hihihi
btw sir V, maisingit ko na nga, pede ba makahingi ng routine ngayong araw na ito na back and shoulder training? kinapos kasi ako sa araw kaya pagsabayion ko na lang mamaya. salamat in advance
Standing Military Press to Arnold Press(1min rest every set)
Standing Military Press
80lbs x6
70lbs x8
60lbs x10
50lbs x12
Arnold Press
15lbs 4x8
(1min and 30secs rest)
Couched Rear Deltoid Row to (hndi ko knowing hndi ko mahanap din sa gugel)
(30secs rest every set)
Couched rear deltoid row
24lbs 12x12x10x10
(unknown)
14lbs 12x12x10x10
(1min rest)
Twist DB Front Raise To Plate Overhead front raise to Plate Car driver's(1min nad 30secs rest every set)
Twist DB Front Raise
15lbs 12x12x10x10
Plate Overhead Front Raise
15lbs 12x12x10x10
Plate Car Driver's
15lbs 12x12x10x10
(2mins rest)
(-)Side Lateral Raise to DB Over Head Flyes (1min rest every set)
(-)Side Lateral Raise
15lbs 12x12x10x10
DB Over Head Flyes(nanibago ako dito grabe Flex)
12lbs 12x12x10x10
(5mins napahinga kasi busy si Kuya instructor sa pag gigitara hehe)
Up-right row
50lbs 2x12
30lbs 2x10
(30secs rest)
Traps
BB Shrugs wide to neutral to close
Wide
90lbs 4x10
Neutral
90lbs 4x10
Close
90lbs 4x10
(2mins rest)
Legs
Squat
90lbs x15
130lbs 2x12
160lbs 2x10
(1min rest)
Seated Leg Press Machine
230lbs 4x15
(1min rest)
Standing Calf Raise
235lbs 4x15
___________________________________________________________________________________ @Core ,maraming salamat sir sa mga turo and sharing knowledge and experience at sa pag libre mukhang baliktad hehe ..:yahoo:
Nice meeting you boss!:sport:
@Core ,maraming salamat sir sa mga turo and sharing knowledge and experience at sa pag libre mukhang baliktad hehe ..:yahoo:
Nice meeting you boss!:sport:
Bro, ako 'tong humingi dapat ng dispensa. Ako nanaman 'tong late dumating sa napag-usapang oras.
Comments
cut?
LIFT MORE!
MORE LIFT!
Yan kahit baliktadin mo hindi ka malilito kasi for sure same outcome nyan
Kulang ka lang sa training emong kaya di mo gusto itsura mo sa salamin. Nakakalito talaga pag ang sagot sa tanong mo e kukunin mo sa opinion ng iba.
sama ka sa gwo brah, sama mo na rin tong mokong na to, harap natin si @core at si @badass_vinch hahah!
@badass_vinch mukhang madami akong maiidolo Lol .:sport:
Shoulder
Standing Military Press to Arnold Press(1min rest every set)
Standing Military Press
80lbs x6
70lbs x8
60lbs x10
50lbs x12
Arnold Press
15lbs 4x8
(1min and 30secs rest)
Couched Rear Deltoid Row to (hndi ko knowing hndi ko mahanap din sa gugel)
(30secs rest every set)
Couched rear deltoid row
24lbs 12x12x10x10
(unknown)
14lbs 12x12x10x10
(1min rest)
Twist DB Front Raise To Plate Overhead front raise to Plate Car driver's(1min nad 30secs rest every set)
Twist DB Front Raise
15lbs 12x12x10x10
Plate Overhead Front Raise
15lbs 12x12x10x10
Plate Car Driver's
15lbs 12x12x10x10
(2mins rest)
(-)Side Lateral Raise to DB Over Head Flyes (1min rest every set)
(-)Side Lateral Raise
15lbs 12x12x10x10
DB Over Head Flyes(nanibago ako dito grabe :flex:)
12lbs 12x12x10x10
(5mins napahinga kasi busy si Kuya instructor sa pag gigitara hehe)
Up-right row
50lbs 2x12
30lbs 2x10
(30secs rest)
Traps
BB Shrugs wide to neutral to close
Wide
90lbs 4x10
Neutral
90lbs 4x10
Close
90lbs 4x10
(2mins rest)
Legs
Squat
90lbs x15
130lbs 2x12
160lbs 2x10
(1min rest)
Seated Leg Press Machine
230lbs 4x15
(1min rest)
Standing Calf Raise
235lbs 4x15
Then after w.o Shot 2scoop of whey
pagdating sa bahay lamon :lol
Donebago mag w.o kain muna egg and rice wala time magluto medyo late nakauwi galing school kakaasikaso ng mga paper works, kaya medyo bitin ako sa kain ngaun day , btw it's work out timee!!! :sport:
Shoulder
Standing Military Press to Arnold Press(1min rest every set)
Standing Military Press
80lbs x6
70lbs x8
60lbs x10
50lbs x12
Arnold Press
15lbs 4x8
(1min and 30secs rest)
Couched Rear Deltoid Row to (hndi ko knowing hndi ko mahanap din sa gugel)
(30secs rest every set)
Couched rear deltoid row
24lbs 12x12x10x10
(unknown)
14lbs 12x12x10x10
(1min rest)
Twist DB Front Raise To Plate Overhead front raise to Plate Car driver's(1min nad 30secs rest every set)
Twist DB Front Raise
15lbs 12x12x10x10
Plate Overhead Front Raise
15lbs 12x12x10x10
Plate Car Driver's
15lbs 12x12x10x10
(2mins rest)
(-)Side Lateral Raise to DB Over Head Flyes (1min rest every set)
(-)Side Lateral Raise
15lbs 12x12x10x10
DB Over Head Flyes(nanibago ako dito grabe :flex:)
12lbs 12x12x10x10
(5mins napahinga kasi busy si Kuya instructor sa pag gigitara hehe)
Up-right row
50lbs 2x12
30lbs 2x10
(30secs rest)
Traps
BB Shrugs wide to neutral to close
Wide
90lbs 4x10
Neutral
90lbs 4x10
Close
90lbs 4x10
(2mins rest)
Legs
Squat
90lbs x15
130lbs 2x12
160lbs 2x10
(1min rest)
Seated Leg Press Machine
230lbs 4x15
(1min rest)
Standing Calf Raise
235lbs 4x15
Then after w.o Shot 2scoop of whey
pagdating sa bahay lamon :lol
Done
:biggrin::biggrin:
My ganyan din sa Gym nagBP makasigaw wagas pagsilip ko 50lbs (hndi naman sa nangmamata pero syempre para sumigaw siya ng wagas)
Ayun lang tiktilaok legs ata Lol.
nung napalingat ako, wow!! 215 lbs starting! bilib na sana ko, kaya lang,halos 1/4 rep lang ginagawa niya and maka grunt wagas. ( though I don't have any problem with "grunting" )
HAHAHAHAHAHA FUAAAAKKKKKK eto ung mga storya na pwedeng gawan ng skit sa youtube! hahaha badass indeed! lol Do you even squat haha
pero panalo ung ginawa ni sir @badass_vinch naiicip ko itsura at asa isip ng mga nag squat na yun nang Makita nilang curls lang ni idol V un! hahaha
ok lang naman kahit 130 squat nila atg naman at high reps. ang kabadtrip e yung pag hagis pa ng bar! take note di sila gumamit squat rack... inaabot lang yung bar sa isat isa. tapos sigaw!
hash tag beast mode pag nasigaw hihih tapos p[ag bagsak nung bar sa sahig mapapatingin nga naman sa kanila lahat hihihi
btw sir V, maisingit ko na nga, pede ba makahingi ng routine ngayong araw na ito na back and shoulder training? kinapos kasi ako sa araw kaya pagsabayion ko na lang mamaya. salamat in advance
Monday.
Chest
Drop Set
Flat BP
130lbs x 6
80lbs x 8
70lbs x 10
50lbs x 12
(1min rest)
Incline DB press to DB flyes
PRESS FLYES
35lbs 2x10 15lbs 2x10
35lbs 2x12 15lbs 2x12
(1min and 30 secs rest)
Dips to -push ups
Dips 4x6
-push ups 4x8 (todo squeeze pag paangat)
(1min rest)
Neck Bench Press
50lbs 4x10
(2 mins rest)
Triceps
Skull Crusher to Rope Pull Down to Double Dumbbell Kick Back
Skull crusher
20lbs 4x10
Rope Pull Down
25lbs 4x10
Double Dumbbell Kick Back
15lbs each 4x10
(1 min rest)
Hammer Tricep Extension to Close Grip Bench Press to Reverse Pull Down Triceps
Hammer Tricep Extension
20lbs 4x10
Close Grip Bench Press
50lbs 4x10
Reverse Pull Down
25lbs 4x10
_________________________________________________________________________________
Wednesday.
Back
Hammer pull ups BW 4x8
rest 30sec.
Lat pulldown
120lbs x6
100lbs x8
80lbs x10
60lbs x12
rest 30sec.
Reverse Lat pulldown
120lbs x6
100lbs x8
80lbs x10
60lbs x15
rest 30sec.
BB bent over to V-row machine (30sec-1min rest every set)
BB bent over 4x80
V-row 4x100
1min. rest
DB pull over to standing pulldown
DB pull over 35lbs 12x12x10x10
Standing Pulldown 35lbs 12x12x10x10
rest 1m and 30 sec
DB row 40lbs 4x15
2 mins rest
Biceps
Wide to Neutral to Close-grip to Overhand curl (EZ Bar curl) (2mins rest)
Wide 50lbs 4x6
Neutral 40lbs 4x8
Close-grip 30lbs 4x10
Overhand curl 20 4x12
2mins and 30sec.rest
Isolated hammer curl to Hang concentration curl(30sec rest every set)
Isolated hammer curl 15lbs 12x12x10x10
Hang concentration curl 15lbs 12x12x10x10
1min rest
21's BB curl 20lbs 4sets
___________________________________________________________________________________
Friday.
Shoulder
Standing Military Press to Arnold Press(1min rest every set)
Standing Military Press
80lbs x6
70lbs x8
60lbs x10
50lbs x12
Arnold Press
15lbs 4x8
(1min and 30secs rest)
Couched Rear Deltoid Row to (hndi ko knowing hndi ko mahanap din sa gugel)
(30secs rest every set)
Couched rear deltoid row
24lbs 12x12x10x10
(unknown)
14lbs 12x12x10x10
(1min rest)
Twist DB Front Raise To Plate Overhead front raise to Plate Car driver's(1min nad 30secs rest every set)
Twist DB Front Raise
15lbs 12x12x10x10
Plate Overhead Front Raise
15lbs 12x12x10x10
Plate Car Driver's
15lbs 12x12x10x10
(2mins rest)
(-)Side Lateral Raise to DB Over Head Flyes (1min rest every set)
(-)Side Lateral Raise
15lbs 12x12x10x10
DB Over Head Flyes(nanibago ako dito grabe Flex)
12lbs 12x12x10x10
(5mins napahinga kasi busy si Kuya instructor sa pag gigitara hehe)
Up-right row
50lbs 2x12
30lbs 2x10
(30secs rest)
Traps
BB Shrugs wide to neutral to close
Wide
90lbs 4x10
Neutral
90lbs 4x10
Close
90lbs 4x10
(2mins rest)
Legs
Squat
90lbs x15
130lbs 2x12
160lbs 2x10
(1min rest)
Seated Leg Press Machine
230lbs 4x15
(1min rest)
Standing Calf Raise
235lbs 4x15
___________________________________________________________________________________
@Core ,maraming salamat sir sa mga turo and sharing knowledge and experience at sa pag libre mukhang baliktad hehe ..:yahoo:
Nice meeting you boss!:sport:
Bro, ako 'tong humingi dapat ng dispensa. Ako nanaman 'tong late dumating sa napag-usapang oras.
Ako naman 'yung nag-aya, kaya ok lang.
Hindi mo ako masisi kung ganoon ako mag-effort. Taong probinsya ako. Yung malayo niyo, malapit lang namin.
Ayos yung "Crispy Chicken Fries Sandwich" cheers
@badass_vinch !
McDo. Try mo 'yan bro sa GWO! Bagong pauso, next in line sa Coke Float! Ipapalaman yung Fries sa Crispy Chicken Burger!
pero sa jollibee nga hinahalo ung fries sa burger steak w/ egg eh ))
Mas ok sya ipalaman sa burger kasi masyado dry yung chicken fillet unless lagyan ng madaming ketchup.