nag cut ako nyan...from 66 to 63kg nalang ako ngayon.
minsan pag linggo tumatakbo ako kaya nakatulong sa pagtangal ng konting taba sa tiyan...pero ngayun sana magawa ko mag bulk na hindi lamang ang fat gains lalo na sa mid section,
panu bang CULKING ?
to be honest sir, wala akong sinusunod na program sa diet.
hindi ko rin binibilang calories,protein,carbs at fat intake ko.
basta makakain ako madami at busog, kumbaga tantsahan lang ginagawa ko.
pag alam ko may training ako kumakain ako ng madami, pag walang training kain paren madami.
cut-bulk... madaming ways to culk. Nasabi ko lang na culking kasi mukhang magiging masculado ka in the near future with the way you upgraded your training. Di mo ka man aware kung ano exactly yung ginagawa mo na protocol pero culk mode yan.
cut-bulk... madaming ways to culk. Nasabi ko lang na culking kasi mukhang magiging masculado ka in the near future with the way you upgraded your training. Di mo ka man aware kung ano exactly yung ginagawa mo na protocol pero culk mode yan.
idol @badass_vinch
so sir V ok lang yung ginagawa ko ngayun kahit hindi muna ako nagbibilang ng macros ko? at puro guestimate lang?
bro @Emman1986
oks lang bro magtanung dito para satin naman lahat ng info dito, interesado rin ako malaman eh
Actually nung nabasa ko ung sinabi mo regarding sa diet mo na tantyahan lang, dun ako na tanong hihihi kasi tulad mo puro tantyahan lang din ako. Hihihi
Tamad lang siguro talaga ako or ano na hindi ko alam pag dating sa nutrition. Sa training namam at rest kahit papaano naayos ko pero pagdating sa nutrition, duda ako eh hihihi
Ang labasan tuloy sakin training 70% nutrition 30% lang
*dapat lower body ang training ko, pero pagpunta namin sa condo gym ng friend ko...ayun walang squat rack tapos lahat ng bench walang flatform:unhappy:
20lbs x 15
30lbs x 12
40lbs x 12
50lbs x 10
60lbs x 7
70lbs x 4
50lbs x 10
40lbs x 9
30lbs x 10 x 3
Chin ups
BW+25 x 8
BW+25 x 7
BW+25 x 6
One arm DB row
50lbs x 15 x 3 (per arm)
Arnold Shoulder press
25lbs x 12 x 3
Rear raises / BB front raises (3 sets)
5lbs x 20 / 20lbs x 12
Side lateral raises
15lbs x 10 x 3
Rope pushdown / DB curl (3 sets)
60lbs x 15 / 20lbs x 12
Pull ups
BW x 5,5,5,5
Done
* buti nakabuhat parin kahit may sakit (sakit konti ng ulo at mainit na singaw ng mata)...dapat tatamaan nako ng pag katamad at uuwe nalang pero hindi ko ugali umatras pag nag set ako ng araw ng buhat ko kaya ayun
Nag DL ka kasi bago Squat day kaya mahina yung lower back. Kung may pagitan yan kahit 1 araw baka nakarami ka. OR mauna yung squat day kung hindi naman priority yung DL sa upper body day.
Nag DL ka kasi bago Squat day kaya mahina yung lower back. Kung may pagitan yan kahit 1 araw baka nakarami ka. OR mauna yung squat day kung hindi naman priority yung DL sa upper body day.
ok sir Vinch noted to, mauna nalng yung Squat day o kaya lagyan ko pagitan isang araw.
Nag DL ka kasi bago Squat day kaya mahina yung lower back. Kung may pagitan yan kahit 1 araw baka nakarami ka. OR mauna yung squat day kung hindi naman priority yung DL sa upper body day.
ok sir Vinch noted to, mauna nalng yung Squat day o kaya lagyan ko pagitan isang araw.
Matututunan mo din imanage ng maayos yung training mo, medyo brutal naman talaga yung upper/lower set up kasi parang whole body ginagawa mo kada WO. Nung bago pa lang ako sa ganyang training every other day ang WO ko kasi super wasted ako kinabukasan. Nung tumagal nakaadapt na din katawan ko, nakakapagtraining ako araw araw or cardio in between upper and lowerbody days. Although hindi advisable yung ganun dahil maoovertrain ka.
Nag DL ka kasi bago Squat day kaya mahina yung lower back. Kung may pagitan yan kahit 1 araw baka nakarami ka. OR mauna yung squat day kung hindi naman priority yung DL sa upper body day.
ok sir Vinch noted to, mauna nalng yung Squat day o kaya lagyan ko pagitan isang araw.
Matututunan mo din imanage ng maayos yung training mo, medyo brutal naman talaga yung upper/lower set up kasi parang whole body ginagawa mo kada WO. Nung bago pa lang ako sa ganyang training every other day ang WO ko kasi super wasted ako kinabukasan. Nung tumagal nakaadapt na din katawan ko, nakakapagtraining ako araw araw or cardio in between upper and lowerbody days. Although hindi advisable yung ganun dahil maoovertrain ka.
BW+25 x 10 / BW+50lbs x 12
BW+25 x 9 / BW+50lbs x 12
BW+25 x 7 / BW+50lbs x 10
DB Shoulder press
25lbs per arm x 20 x 2
OHP
70lbs x 5
70lbs x 4
50lbs x 10
50lbs x 7
DB Shoulder press
25lbs per arm x 15
25lbs per arm x 13
25lbs per arm x 11
Underhand Pullups
BW+20 x 8
BW+20 x 7
BW+20 x 6
Hindi ko na tinuloy, iba pakiramdam ko ( nanginginig yung labi ko at daliri tapos naglalabasan ugat ko sa forearms) tapos parang ang hina ko... badtrip!
bawiin ko sa friday
Hindi ko na tinuloy, iba pakiramdam ko ( nanginginig yung labi ko at daliri tapos naglalabasan ugat ko sa forearms) tapos parang ang hina ko... badtrip!
bawiin ko sa friday
nako. sayang dapat tinuloy mo, yan na ung last stage ng Super Saiyan! sayang! hinintay mo dapat next dyan didilaw na ung buhok mo! haha :sport: :sport: :sport:
Hindi ko na tinuloy, iba pakiramdam ko ( nanginginig yung labi ko at daliri tapos naglalabasan ugat ko sa forearms) tapos parang ang hina ko... badtrip!
bawiin ko sa friday
nako. sayang dapat tinuloy mo, yan na ung last stage ng Super Saiyan! sayang! hinintay mo dapat next dyan didilaw na ung buhok mo! haha :sport: :sport: :sport:
hahaha:P sabagay pangarap ko dati yan nung bata pako maging super saiyancheers
Comments
Supreme Fitness Gym - Kalentong
7:00pm to 9:15pm
15mins Stretching
Hang Clean
50lbs x 10
70lbs x 6
100lbs x 3
Chin ups / Dips
BW+25 x 8 / BW+35 x 12
BW+30 x 8 / BW+45 x 12
BW+35 x 8 / BW+50 x 12
Flat BP
100lbs x 12
100lbs x 10
120lbs x 8
140lbs x 5
150lbs x 3
100lbs x 10 x 2
Incline DB press / Chin ups
40lbs x 12 / BW+20 x 8
40lbs x 12 / BW+20 x 8
40lbs x 12 / BW+20 x 6
T-bar row / Seated Machine Chest press
100lbs x 15 / 100lbs x 12 ( 4 sets )
Shrugs ( HS Flat BP )
130lbs x 18
130lbs x 16
130lbs x 15 x 3
Alternate DB curl
20lbs x 20
30lbs x 12
30lbs x 10
30lbs x 8
EZ bar curl
40lbs x 12 x 3
Tricep Rope Pressdown
60lbs x 12 x 3
50lbs x 10
40lbs x 12
30lbs x 12
Underhand Tricep Pressdown
50lbs x 12 x 4
Leg raises / Plate Twist
BW x 20 / 25lbs x 30 ( 3 sets )
Ab roller
BW x 15 x 3
Done:yahoo:
Accurate Gym - Kalentong
7pm - 9pm
15mins Sretching
Chins / Dips
BW+25 x 10 / BW+35 x 12
BW+30 x 10 / BW+45 x 12
BW+35 x 9 / BW+50 x 12
OHP
30lbs x 15
50lbs x 12
50lbs x 11
80lbs x 4 x 2
60lbs x 10
60lbs x 9
Incline DB press / Underhand pull ups
50lbs x 12 / BW x 10
50lbs x 10 / BW x 10
50lbs x 10 / BW x 10
DB Shoulder press / Seated Cable Row
35lbs x 10 / 50lbs x 20
35lbs x 10 / 50lbs x 20
35lbs x 9 / 50lbs x 20
Arnold press / Side lateral raises
20 x 12 / 10 x 10 ( 3sets )
Side Lateral raises
10 x 15 x 3
Rope Triceps pushdown / EZ bar curl
60lbs x 12 / 40lbs x 10 ( 3sets )
Reverse grip pressdown
50lbs x 15 x 4
Done
nag cut ako nyan...from 66 to 63kg nalang ako ngayon.
minsan pag linggo tumatakbo ako kaya nakatulong sa pagtangal ng konting taba sa tiyan...pero ngayun sana magawa ko mag bulk na hindi lamang ang fat gains lalo na sa mid section,
idol @badass_vinch
panu bang CULKING ?
to be honest sir, wala akong sinusunod na program sa diet.
hindi ko rin binibilang calories,protein,carbs at fat intake ko.
basta makakain ako madami at busog, kumbaga tantsahan lang ginagawa ko.
pag alam ko may training ako kumakain ako ng madami, pag walang training kain paren madami.
since usapan eh culking sir V, ano ano ba ways ng culking? thanks
idol @badass_vinch
so sir V ok lang yung ginagawa ko ngayun kahit hindi muna ako nagbibilang ng macros ko? at puro guestimate lang?
bro @Emman1986
oks lang bro magtanung dito para satin naman lahat ng info dito, interesado rin ako malaman eh
Actually nung nabasa ko ung sinabi mo regarding sa diet mo na tantyahan lang, dun ako na tanong hihihi kasi tulad mo puro tantyahan lang din ako. Hihihi
Tamad lang siguro talaga ako or ano na hindi ko alam pag dating sa nutrition. Sa training namam at rest kahit papaano naayos ko pero pagdating sa nutrition, duda ako eh hihihi
Ang labasan tuloy sakin training 70% nutrition 30% lang
15mins Stretching
Underhand pullup / Dips
BW+25 x 10 / BW+25 x 15
BW+35 x 10 / BW+50 x 12
BW+35 x 7 / BW+50 x 12
BW+35 x 6 / BW+50 x 12
DB Shoulder press
25lbs x 15
35lbs x 12
50lbs x 6 x 3
Hang Clean with Press
50lbs x 10 x 3
Arnold press / Neutral grip pull ups
25lbs x 10 / BW x 8 (3 sets)
Rope Triceps pressdown / Side lateral raises / Rear lateral raises
60lbs x 15 / 10lbs x 20 / 5lbs x 20 (4 sets)
Reverse grip tri pressdown
60lbs x 12 x 3 (10secs rest per sets)
Done
*dapat lower body ang training ko, pero pagpunta namin sa condo gym ng friend ko...ayun walang squat rack tapos lahat ng bench walang flatform:unhappy:
Accurate Gym - Kalentong
6:45pm - 8:50pm
15mins Stretching
Squat
100lbs x 12 x 2
150lbs x 12 x 2
180lbs x 9
210lbs x 5
230lbs x 3
Front Squat
110lbs x 15
130lbs x 12 x 2
Legpress
270lbs x 20 ( High wide Stance )
300lbs x 15 x 3 ( Narrow, Low wide,High wide )
Calves raise (Legpress machine)
270lbs x 20 x 4 (Different angles)
Seated calves raise
50lbs x 25
80lbs x 20 x 2
Hanging Knee raise
BW x 25 x 2
Back extension
BW+10 x 12 x 4
Leg raises / Plate twist
BW x 20 / 25lbs x 40 (2 sets)
Done
Holiday Workout
Lena Fitness Gym - Dalandanan, Valenzuela
4:30pm to 6:45pm
15mins Stretching
Conventional DL (focusing on speed)
150lbs x 10
200lbs x 10
250lbs x 5
300lbs x 2
Chins / Dips
BW+30 x 8 / BW+50 x 10
BW+30 x 8 / BW+50 x 10
BW+30 x 7 / BW+50 x 10
Flat BP
110lbs x 12 x 2
130lbs x 7
140lbs x 5
150lbs x 2
110lbs x 8 x 3
HS Incline Press / Chins
100lbs x 10 / BW+20 x 8
100lbs x 9 / BW+20 x 7
100lbs x 7 / BW+20 x 7
T-bar Row / Seated Chest Press
115lbs x 12 / 120lbs x 12
115lbs x 12 / 120lbs x 12
115lbs x 12 / 120lbs x 12
115lbs x 12 / 120lbs x 12
DB Curls / Alternate Hammer Curls
20lbs x 10 / 20lbs x 6
20lbs x 10 / 20lbs x 6
20lbs x 10 / 20lbs x 6
French Press
25lbs x 12 x 3
Rope Pressdown / Side Lateral raises
60lbs x 15 / 10lbs x 20
60lbs x 15 / 10lbs x 20
60lbs x 15 / 10lbs x 20
60lbs x 15 / 10lbs x 20
Reverse Grip Tricep Pressdown
50lbs x 15 x 3
Tricep pressdown
50lbs x 12 x 3
Done
hahaha i-iglip mo na yan sir Vinch o gutom kalang :lol
Puregold Valenzuela
5:30am to 6:30am
30mins Jog
Sprint:
35yards - 8seconds
35yards - 9seconds
35yards - 7seconds
15mins walk home
Condo Gym
8:00pm to 9:30pm
10mins stretching
Pull ups
BW x 10,10,8
OHP
20lbs x 15
30lbs x 12
40lbs x 12
50lbs x 10
60lbs x 7
70lbs x 4
50lbs x 10
40lbs x 9
30lbs x 10 x 3
Chin ups
BW+25 x 8
BW+25 x 7
BW+25 x 6
One arm DB row
50lbs x 15 x 3 (per arm)
Arnold Shoulder press
25lbs x 12 x 3
Rear raises / BB front raises (3 sets)
5lbs x 20 / 20lbs x 12
Side lateral raises
15lbs x 10 x 3
Rope pushdown / DB curl (3 sets)
60lbs x 15 / 20lbs x 12
Pull ups
BW x 5,5,5,5
Done
* buti nakabuhat parin kahit may sakit (sakit konti ng ulo at mainit na singaw ng mata)...dapat tatamaan nako ng pag katamad at uuwe nalang pero hindi ko ugali umatras pag nag set ako ng araw ng buhat ko kaya ayun
Accurate Gym - Kalentong
7:00pm to 8:50pm
15mins stretching
Deadlift (speed)
110lbs x 12
180lbs x 10
230lbs x 8
270lbs x 3 x 2
280lbs x 3
Front squat
100lbs x 12 x 3
Front squat / Leg press
120lbs x 10 / 200lbs x 12
120lbs x 10 / 220lbs x 12
120lbs x 10 / 240lbs x 12
Leg press
300lbs x 12 x 4
Calves raise (leg press machine)
270lbs x 20 x 4
Trunk twist / Decline Crunch (2 sets)
10lbs x 20 / 10lbs x 12
Leg raises
BW x 20 x 2
ab crunch
BW x 40 x 2
done
RAM Gym - Punturin,Valenzuela City
9:45am to 12:00pm
15mins Stretching
Speed Deadlift (Beltless)
100 x 12
200 x 10
250 x 5
260 x 1
270 x 1
280 x 1
Chins / Dips
BW+25 x 10 / BW+45 x 10
BW+25 x 10 / BW+45 x 10
BW+30 x 8 / BW+45 x 10
Flat BP
100lbs x 15
120lbs x 8, 6, 8, 7, - feet elevated, try ko lang na walang legdrive
HS Incline press / Underhand Pull ups
100lbs x 12 / BW+20 x 6
100lbs x 10 / BW+20 x 6
100lbs x 8 / BW+20 x 5
HS Row (per arm)
45lbs x 15
65lbs x 12
70lbs x 12 x 2
Machine Flyes
50lbs x 20
60lbs x 15
70lbs x 15
80lbs x 12
Rear raises / Side raises (per arm)
10lbs x 20 / 15lbs x 12 (3 sets)
Single arm DB tricep extension
15lbs x 10 x 3
Tricep Rope pushdown / Rope cable curl
60lbs x 15 / 60lbs x 15
70lbs x 12 / 70lbs x 12
70lbs x 12 / 70lbs x 12
70lbs x 12 / 70lbs x 12
Reverse grip pushdown
60lbs x 15 x 3
Done6 Reasons why youre always hurt
https://www.t-nation.com/training/6-reasons-why-youre-always-hurt
Accurate Gym - Kalentong
7:00pm to 8:45pm
15mins stretching
Squat
100lbs x 12 x 2
120lbs x 12 x 2
150lbs x 12
180lbs x 8
190lbs x 8
200lbs x 5 *
*bumibigay na yung likod ko kahit kaya pa ng legs ko, pero hindi ko na pinilit kasi masasakripisyo yung form kaya bawi nalang sa legpress.
Legpress
340lbs x 15 x 3
Leg extension
50lbs x 15 x 3
Leg curl
50lbs x 10 x 3
Calves raise (legpress machine)
270lbs x 25 x 4
Back extension / Leg raises ( 3sets )
BW+20lbs x 20 / BW x 20
done
ok sir Vinch noted to, mauna nalng yung Squat day o kaya lagyan ko pagitan isang araw.
Matututunan mo din imanage ng maayos yung training mo, medyo brutal naman talaga yung upper/lower set up kasi parang whole body ginagawa mo kada WO. Nung bago pa lang ako sa ganyang training every other day ang WO ko kasi super wasted ako kinabukasan. Nung tumagal nakaadapt na din katawan ko, nakakapagtraining ako araw araw or cardio in between upper and lowerbody days. Although hindi advisable yung ganun dahil maoovertrain ka.
mga pasaway kasi tayo hehe
hindi ko nalang uulitin yung ganun para ma-maximize pa yung susunod na training.
noted sir V,
PM sent
Condo Gym
8:00pm to 9:15pm
15mins Stretching
Hang Clean
50lbs x 10
70lbs x 8
90lbs x 5
110lbs x 2
Chins / Dips
BW+25 x 10 / BW+50lbs x 12
BW+25 x 9 / BW+50lbs x 12
BW+25 x 7 / BW+50lbs x 10
DB Shoulder press
25lbs per arm x 20 x 2
OHP
70lbs x 5
70lbs x 4
50lbs x 10
50lbs x 7
DB Shoulder press
25lbs per arm x 15
25lbs per arm x 13
25lbs per arm x 11
Underhand Pullups
BW+20 x 8
BW+20 x 7
BW+20 x 6
Hindi ko na tinuloy, iba pakiramdam ko ( nanginginig yung labi ko at daliri tapos naglalabasan ugat ko sa forearms) tapos parang ang hina ko... badtrip!
bawiin ko sa friday
nako. sayang dapat tinuloy mo, yan na ung last stage ng Super Saiyan! sayang! hinintay mo dapat next dyan didilaw na ung buhok mo! haha :sport: :sport: :sport:
hahaha:P sabagay pangarap ko dati yan nung bata pako maging super saiyancheers
Lena Fitness Gym - Dalandanan,Valenzuela City
8:15pm to 10:30pm
15mins Stretching
Deadlift
150lbs x 10
200lbs x 10
250lbs x 6
300lbs x 2
Chins / Dips
BW+25 x 10 / BW+50lbs x 12
BW+25 x 9 / BW+50lbs x 12
BW+25 x 8 / BW+50lbs x 10
HS Incline press
100lbs x 15
120lbs x 10
120lbs x 9
120lbs x 10
HS Shoulder press / V-bar pulldown
50lbs x 15 / 100lbs x 12
60lbs x 12 / 120lbs x 12
60lbs x 9 / 120lbs x 12
60lbs x 10 / 120lbs x 9
Seated Row Machine
120lbs x 15
130lbs x 15
140lbs x 15
DB Pullover / Shrugs (3 sets)
50lbs x 12 / 150lbs x 12
Rear raises / Side raises (3 sets)
20lbs x 12 / 20lbs x 12
BB French press
30lbs x 20 x 3
Tricep rope pressdown / Alternate Hammer curl
70lbs x 15 / 30lbs each arm x 8reps each arm
70lbs x 15 / 30lbs each arm x 8reps each arm
70lbs x 12 / 30lbs each arm x 8reps each arm
Reverse grip tricep pressdown
50lbs x 12 x 3
Done
Absent sa trabaho kahapon para naman makapagpahinga lagi puyat eh... tapos ayun buhat sa gabi:P