Grabe yung hours mo sa gym sir Vinch. Pwede ba sa aming nagpapa bulk yun?
Pwede naman. Depende sa routine yan kung ilang oras itatagal mo sa gym. Depende din sa plano mo. May routine ako na kaya ko tapusin in 1hour 30 minutes pero minsan inaabot ng 2 hours pag mas mahaba rest periods in between sets. Tsaka kasama na dyan lahat pati stretching at lakad pauwi. So basically around 1.5-2hours yung sa WO. Bihirang bihira ako magkaron ng rushed WO dahil nagmamadali or masasarahan ng gym. Bulk or cut ganyan pa din ang training duration ko. Ngayon nagcucut ako pero halos walang pinagbago yung routine ko except for the rest periods and tempo. Malakas din ako kumain, lalo na this last week as in shitty amounts of food (typical bodybuilding food + junk). Hindi ko na nga mai-log sa dami. Yan din ang reason kung bakit tumatagal ako ng 3 hours kasi fully tank katawan ko lagi.
yup sir V! salamat sa refresher. tend to forget this stuff lalo pag nalulunod na ko sa kawalan. hehe. excited na ko mamaya for the new routine. hoping for the best. nag baboy ako nung weekedn fri - sun. as in haha
yup sir V! salamat sa refresher. tend to forget this stuff lalo pag nalulunod na ko sa kawalan. hehe. excited na ko mamaya for the new routine. hoping for the best. nag baboy ako nung weekedn fri - sun. as in haha
Tama lang yan, baka nga kulang pa yan lalo na at week-long energy reserve kelangan mo.
yup sir V! salamat sa refresher. tend to forget this stuff lalo pag nalulunod na ko sa kawalan. hehe. excited na ko mamaya for the new routine. hoping for the best. nag baboy ako nung weekedn fri - sun. as in haha
Tama lang yan, baka nga kulang pa yan lalo na at week-long energy reserve kelangan mo.
high hopes tlga ko sa workout na to sir V. naka ready nadin ung jacket ko haha
Dips
BW x 10 x 2 (feel set)
BW x 35
BW+33lbs x 18,13
BW+66lbs x 10,5,5,6,7
Circuit:
Set#1
Dips BW+66lbs x 8
Close grip Pullups BW x 6
Underhand Pullups BW x 8
Dips BW+66lbs x 8
Close grip Pullups BW x 6
Underhand Pullups BW x 8
Set#2
Dips BW+77lbs x 10
Close grip Pullups BW x 10
Underhand Pullups BW x 10
Set#3
Dips BW+88lbs x 8
Close grip Pullups BW+22 x 8
Underhand Pullups BW+22 x 8
Incline Iso Press
200lbs x 15
220lbs x 8
Superset: Machine Flyes and Chinups
160lbs x failure / BW x 15
160lbs x failure / BW x 12**
160lbs x failure / BW x 8**
**finished with One Arm Tricep Pressdown
Chest Supported DB Rows
70lbs each x 12,8,8
Superset: HS Shoulder Press and Machine Shoulder press
180lbs x 15 / 100lbs x 12
180lbs x 12 / 80lbs x 12 **
180lbs x 12 / 80lbs x 8 **
**finished with One Arm Machine Curls
Rear Raises
Rear Delt Rows
Machine curls
Incline Bench DB Curls
Hammer Curls
Side Raises
Front Raises
Cable Crunches 3 sets
Incline Board Leg Raises 3 sets
sir @badass_vinch
matindihang WO nanaman to ah! binagyo mo yung gym nyo hahaha
5:50pm? hindi ka rin pumasok?
Pumasok ako, 3pm labas ko e. Medyo challenging nga yan compared sa mga past weeks. Minomodify ko yung attack ko sa Dips and Pullups kasi parang naka adapt na kagad katawan ko dun sa volume nung 100 reps. Nagsusulat nga ako ng set and reps kahapon kasi nawawala ako sa bilang.
sir @badass_vinch
matindihang WO nanaman to ah! binagyo mo yung gym nyo hahaha
5:50pm? hindi ka rin pumasok?
Pumasok ako, 3pm labas ko e. Medyo challenging nga yan compared sa mga past weeks. Minomodify ko yung attack ko sa Dips and Pullups kasi parang naka adapt na kagad katawan ko dun sa volume nung 100 reps. Nagsusulat nga ako ng set and reps kahapon kasi nawawala ako sa bilang.
hehe kala ko absent eh...ahhh kaya pala medyo bago sa paningin ko...
sa susunod gayahin din namin to, circuit 1 palang parang mangangayaw na eh.
sir @badass_vinch
matindihang WO nanaman to ah! binagyo mo yung gym nyo hahaha
5:50pm? hindi ka rin pumasok?
Pumasok ako, 3pm labas ko e. Medyo challenging nga yan compared sa mga past weeks. Minomodify ko yung attack ko sa Dips and Pullups kasi parang naka adapt na kagad katawan ko dun sa volume nung 100 reps. Nagsusulat nga ako ng set and reps kahapon kasi nawawala ako sa bilang.
hehe kala ko absent eh...ahhh kaya pala medyo bago sa paningin ko...
sa susunod gayahin din namin to, circuit 1 palang parang mangangayaw na eh.
kaya mo yan, ginawa mo na din ata yan dati e. Sigurado sisikip damit mo pagkatapos! haha
sir @badass_vinch
matindihang WO nanaman to ah! binagyo mo yung gym nyo hahaha
5:50pm? hindi ka rin pumasok?
Pumasok ako, 3pm labas ko e. Medyo challenging nga yan compared sa mga past weeks. Minomodify ko yung attack ko sa Dips and Pullups kasi parang naka adapt na kagad katawan ko dun sa volume nung 100 reps. Nagsusulat nga ako ng set and reps kahapon kasi nawawala ako sa bilang.
hehe kala ko absent eh...ahhh kaya pala medyo bago sa paningin ko...
sa susunod gayahin din namin to, circuit 1 palang parang mangangayaw na eh.
kaya mo yan, ginawa mo na din ata yan dati e. Sigurado sisikip damit mo pagkatapos! haha
try natin sa susunod, yung mga ganyang routine pinaghahandaan eh.
naramdaman ko yung nagsikip damit ko nung nag 100 reps ako ng dips at chin ups hehe sarap eh
day1:arms
bb curl, preacher curl, alt. db curl, alt.db hammer curl
cgbp, sk, rope push down
day2:legs
back squat, RDL, db lunges, seated leg ext, lying leg ext, calves
day3: chest
flat bp, inclined db press, weighted dips, db flyes
day4:quads/some back
front squat, leg extension, lunges
lat pull down(wide, neutral), pull/chin up
day5:back
Conv.DL, bb rows, tbar rows,
day6:shoulder
ohp, seated DB press, db side raise, front plate raise, rev pec flys, BB shrug, db shrug
day7:off
ok naman po tama sakin kaso parang dahil sa sobrang gamit na gamit na at gamay na gamay na eh poundage's na lang ang bago eh naboboring na ako or minsan nakakawala motivation,,
so hjihingi sana ako ng routine sayo na di na base sa experience mo eh maganda ang effect sa muscles pero ( kahit na iba iba ang katawan ng bawat tao )
kumbaga for a change na may magandang benefit pa rin.. maraming salamat sa ganitong pag kakataon, ikaw nag isa sa maasahang tunay
Superset: Sumo Deadlift and Incline Iso Press
200lbs x 15 / 180lbs x 15
250lbs x 10 / 180lbs x 15
270lbs x 10 / 230lbs x 15
290lbs x 10 / 250lbs x 12
310lbs x 5 / 280lbs x 10
330lbs x 5 / 280lbs x 8
Superset: Flat Iso Press and Chest Supported Tbar Rows
270lbs x 12 / 100lbs x 15 (2 sets)
Weapon X Cable Crossovers
60lbs per side x failure (superset with Flat Iso Press 180lbs x 15)
60lbs per side x failure
60lbs per side x failure (superset with Chest Supported Tbar Rows 100lbs x 15)
60lbs per side x failure
Chest Supported Tbar Rows
100lbs x 10,10,10,10
Iso Shoulder Press
170lbs x 15,12,10,10
Single Arm Tricep Pressdown
Rope Pressdown
DB Curls dropset
@Emman1986 bro wala ka ba sports or other physical activities? Yun kasi ang magandang pantangal umay sa WO at magandang way para malaman mo kung lumalakas ka ba talaga.
@Emman1986 try mo kumpoya ng isang training sakin. Yung medyo kakaiba sa routine mo. Kagaya ng ginagawa ko pag wednesday (farmer walk, push press, battle ropes etc.)
Work, train, rest, repeat lang everyday noh bro. No time to socialize with other people. How do you handle what other people (ex.officemates) say like "pre sumama ka naman smen. Inom tau. Puro ka na lang training." Minsan mahirap magexplain sa kanila ginagawa nten.
Work, train, rest, repeat lang everyday noh bro. No time to socialize with other people. How do you handle what other people (ex.officemates) say like "pre sumama ka naman smen. Inom tau. Puro ka na lang training." Minsan mahirap magexplain sa kanila ginagawa nten.
Buti nalang hindi ganyan mga barkada ko. Konti lang naman close friends ko at busy na din lahat sa family kung magkita kita man kami kain lang ang bisyo. Kung mag 2 bottle sila hindi naman nagaaya sakin. Siguro nasa pagpili mo lang yan ng company at kung kanino sasama. Pag may nagaya sakin uminom hindi ko yun tunay na kaibigan and I dont care what they say and feel haha
Ayain mo sila magbuhat sabihin mo puro nalang sila inom LOL
Sir, ilang beses mo po tini-train ang shoulders, biceps at triceps mo in one week? At ano ang sinasabay mong work out. Split ba? Sorry di ko maxado makalkal journal mo kaya nagtanong na lang ako. Natanong ko lang kasi mejo nahuhuli lumaki shoulders and arms ko. But I'll check more from your journal sir.
Sir, ilang beses mo po tini-train ang shoulders, biceps at triceps mo in one week? At ano ang sinasabay mong work out. Split ba? Sorry di ko maxado makalkal journal mo kaya nagtanong na lang ako. Natanong ko lang kasi mejo nahuhuli lumaki shoulders and arms ko. But I'll check more from your journal sir.
I train those directly atleast twice in a week lalo na delts. Not included yung indirect hit from other exercises na nakakatulong din sa growth. Arms are not my priority but i make sure I do the basic exercises atleast once a week. Sa dips and pullups pa lang sabog na braso ko. Sa ngayon hindi ganun kabigat ginagamit ko for shoulder presses kasi I feel they dont respond anymore to heavy presses at nanankit lang mga joints ko. I use a variety of techniques, grips and tempo para tamaan yung shoulders.
Push Press
111lbs x 6,6,6,6
155lbs x 4,4,4,4
165lbs x 3
177lbs x 3
Abdominal Circuit 10 minutes
Farmer Walk (carrying 90lbs DB per arm) = 50 meters
Farmer Walk (carrying 90lbs DB per arm) = 60 meters
Farmer Walk (carrying 90lbs DB per arm) = 65 meters
Rear Raises
Side Raises
Incline Bench Curls
Alternate DB Curls
Hammer Curls
Comments
Pwede naman. Depende sa routine yan kung ilang oras itatagal mo sa gym. Depende din sa plano mo. May routine ako na kaya ko tapusin in 1hour 30 minutes pero minsan inaabot ng 2 hours pag mas mahaba rest periods in between sets. Tsaka kasama na dyan lahat pati stretching at lakad pauwi. So basically around 1.5-2hours yung sa WO. Bihirang bihira ako magkaron ng rushed WO dahil nagmamadali or masasarahan ng gym. Bulk or cut ganyan pa din ang training duration ko. Ngayon nagcucut ako pero halos walang pinagbago yung routine ko except for the rest periods and tempo. Malakas din ako kumain, lalo na this last week as in shitty amounts of food (typical bodybuilding food + junk). Hindi ko na nga mai-log sa dami. Yan din ang reason kung bakit tumatagal ako ng 3 hours kasi fully tank katawan ko lagi.
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1338/Top_Ten_Reasons_You_Arent_Losing_Fat_When_You_Thin.aspx
yup sir V! salamat sa refresher. tend to forget this stuff lalo pag nalulunod na ko sa kawalan. hehe. excited na ko mamaya for the new routine. hoping for the best. nag baboy ako nung weekedn fri - sun. as in haha
Tama lang yan, baka nga kulang pa yan lalo na at week-long energy reserve kelangan mo.
high hopes tlga ko sa workout na to sir V. naka ready nadin ung jacket ko haha
Duration 5:50-8:15pm
Stretching 10 minutes
Dips
BW x 10 x 2 (feel set)
BW x 35
BW+33lbs x 18,13
BW+66lbs x 10,5,5,6,7
Circuit:
Set#1
Dips BW+66lbs x 8
Close grip Pullups BW x 6
Underhand Pullups BW x 8
Dips BW+66lbs x 8
Close grip Pullups BW x 6
Underhand Pullups BW x 8
Set#2
Dips BW+77lbs x 10
Close grip Pullups BW x 10
Underhand Pullups BW x 10
Set#3
Dips BW+88lbs x 8
Close grip Pullups BW+22 x 8
Underhand Pullups BW+22 x 8
Incline Iso Press
200lbs x 15
220lbs x 8
Superset: Machine Flyes and Chinups
160lbs x failure / BW x 15
160lbs x failure / BW x 12**
160lbs x failure / BW x 8**
**finished with One Arm Tricep Pressdown
Chest Supported DB Rows
70lbs each x 12,8,8
Superset: HS Shoulder Press and Machine Shoulder press
180lbs x 15 / 100lbs x 12
180lbs x 12 / 80lbs x 12 **
180lbs x 12 / 80lbs x 8 **
**finished with One Arm Machine Curls
Rear Raises
Rear Delt Rows
Machine curls
Incline Bench DB Curls
Hammer Curls
Side Raises
Front Raises
Cable Crunches 3 sets
Incline Board Leg Raises 3 sets
Walk home 15 minutes
matindihang WO nanaman to ah! binagyo mo yung gym nyo hahaha
5:50pm? hindi ka rin pumasok?
Pumasok ako, 3pm labas ko e. Medyo challenging nga yan compared sa mga past weeks. Minomodify ko yung attack ko sa Dips and Pullups kasi parang naka adapt na kagad katawan ko dun sa volume nung 100 reps. Nagsusulat nga ako ng set and reps kahapon kasi nawawala ako sa bilang.
hehe kala ko absent eh...ahhh kaya pala medyo bago sa paningin ko...
sa susunod gayahin din namin to, circuit 1 palang parang mangangayaw na eh.
kaya mo yan, ginawa mo na din ata yan dati e. Sigurado sisikip damit mo pagkatapos! haha
naramdaman ko yung nagsikip damit ko nung nag 100 reps ako ng dips at chin ups hehe sarap eh
Duration 5:30-7:30pm
Stretching 20 minutes
Machine Crunches 7 sets
Squats
133lbs x 8,8,8,8,8,8,8,8,8,8,10,10 (10-15 seconds rest in between)
200lbs x 5,5,5,5,5 (20 seconds rest in between)
Front Squats
133lbs x 8,8,8,8,8,8,8,8,8,8 (10-60 seconds rest in between)
Single Leg Curls
40lbs x 10 sets to failure per leg
Walking Lunges
BW x 40 meters
BW x 30 meters
Superset: Wide Leg Presses and Calf Presses
250lbs x failure / 250lbs x failure (3 sets)
Calf Presses + 2 sets
Superset: Calf Presses and Standing Calf Raises
250lbs x failure / 280lbs x failure (3 sets)
Walk home 15 minutes
Ano atin brah?
day1:arms
bb curl, preacher curl, alt. db curl, alt.db hammer curl
cgbp, sk, rope push down
day2:legs
back squat, RDL, db lunges, seated leg ext, lying leg ext, calves
day3: chest
flat bp, inclined db press, weighted dips, db flyes
day4:quads/some back
front squat, leg extension, lunges
lat pull down(wide, neutral), pull/chin up
day5:back
Conv.DL, bb rows, tbar rows,
day6:shoulder
ohp, seated DB press, db side raise, front plate raise, rev pec flys, BB shrug, db shrug
day7:off
ok naman po tama sakin kaso parang dahil sa sobrang gamit na gamit na at gamay na gamay na eh poundage's na lang ang bago eh naboboring na ako or minsan nakakawala motivation,,
so hjihingi sana ako ng routine sayo na di na base sa experience mo eh maganda ang effect sa muscles pero ( kahit na iba iba ang katawan ng bawat tao )
kumbaga for a change na may magandang benefit pa rin.. maraming salamat sa ganitong pag kakataon, ikaw nag isa sa maasahang tunay
Duration 4:30-6:00pm
Superset: Sumo Deadlift and Incline Iso Press
200lbs x 15 / 180lbs x 15
250lbs x 10 / 180lbs x 15
270lbs x 10 / 230lbs x 15
290lbs x 10 / 250lbs x 12
310lbs x 5 / 280lbs x 10
330lbs x 5 / 280lbs x 8
Superset: Flat Iso Press and Chest Supported Tbar Rows
270lbs x 12 / 100lbs x 15 (2 sets)
Weapon X Cable Crossovers
60lbs per side x failure (superset with Flat Iso Press 180lbs x 15)
60lbs per side x failure
60lbs per side x failure (superset with Chest Supported Tbar Rows 100lbs x 15)
60lbs per side x failure
Chest Supported Tbar Rows
100lbs x 10,10,10,10
Iso Shoulder Press
170lbs x 15,12,10,10
Single Arm Tricep Pressdown
Rope Pressdown
DB Curls dropset
Duration 6:30-8:00pm
Stretching 10 minutes
Squats
140lbs x 15,15**
170lbs x 12,12**
200lbs x 10,10**
230lbs x 5,5
250lbs x 4,4,4
200lbs x 8,8
(**all sets finished with Cable Crunches)
Single Leg Curls
70lbs x 3 sets to failure per leg
Single Leg Extensions
80lbs per leg (7 sets each to failure)
Seated Calf Raises
115lbs x 5 sets to failure
Machine Curls
Side Raises
Duration 2:30-4:15pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Warm up:
Sumo Deadlift
200lbs x 7,7
250lbs x 5,5
280lbs x 4,4
Iso Shoulder Press
140lbs x 15 x 3
Farmer walk (carrying 100lbs DBs per arm) = 50 meters
Iso Shoulder Press 180lbs x 12
Farmer walk (carrying 100lbs DBs per arm) = 50 meters
Iso Shoulder Press 200lbs x 12
Farmer walk (carrying 100lbs DBs per arm) = 50 meters
Iso Shoulder Press 200lbs x 10
Rear Raises
Front Raises
Side Raises
Machine Curls
Buti nalang hindi ganyan mga barkada ko. Konti lang naman close friends ko at busy na din lahat sa family kung magkita kita man kami kain lang ang bisyo. Kung mag 2 bottle sila hindi naman nagaaya sakin. Siguro nasa pagpili mo lang yan ng company at kung kanino sasama. Pag may nagaya sakin uminom hindi ko yun tunay na kaibigan and I dont care what they say and feel haha
Ayain mo sila magbuhat sabihin mo puro nalang sila inom LOL
Duration 5:50-8:15pm
Stretching 10 minutes
Dips
BW x 12 x 3 (warm up)
BW+22lbs = 100 reps
BW+44lbs = 70 reps
BW+66lbs x 7 (dropset)
BW+44lbs x 5
BW+22lbs x 5
Circuit:
Cable Rows 150lbs x 15
HS Rows 154lbs x 12
Cable Rows 150lbs x 15
HS Rows 154lbs x 12
Cable Rows 180lbs x 12
HS Rows 176lbs x 12
Cable Rows 180lbs x 12
HS Rows 176lbs x 10
Machine Flyes 160lbs x failure
HS Incline Press 154lbs x 12
Machine Flyes 160lbs x failure
Machine Flyes 160lbs x failure
HS Incline Press 154lbs x 10
Machine Flyes 160lbs x failure
(+1 set of Machine Flyes 160lbs x failure)
Chest Supported DB Rows
60lbs per arm x 15,12,10
Abdominal Circuit 10 minutes
Machine Shoulder Press
120lbs x 3 sets to failure
Walk home 15 minutes
Duration 5:30-8:00pm
Stretching 10 minutes
Abdominal Circuit 5 minutes
Squats
165lbs x 8,8,8,8,8
210lbs x 8,8,8,8
230lbs x 5,5,5
255lbs x 3 dropset to:
190lbs x 5
125lbs x 15
Abdominal Circuit 5 minutes
Wide Leg Presses
300lbs x 4 sets to failure
Abdominal Circuit 5 minutes
Sumo Deadlift
190lbs x 10
255lbs x 8
300lbs x 5
320lbs x 2
Abdominal Circuit 5 minutes
Calf Presses
300lbs x 4 sets to failure
Abdominal Circuit 5 minutes
Standing Calf Raises
350lbs x 4 sets to failure
Abdominal Circuit 5 minutes
Walk home 15 minutes
I train those directly atleast twice in a week lalo na delts. Not included yung indirect hit from other exercises na nakakatulong din sa growth. Arms are not my priority but i make sure I do the basic exercises atleast once a week. Sa dips and pullups pa lang sabog na braso ko. Sa ngayon hindi ganun kabigat ginagamit ko for shoulder presses kasi I feel they dont respond anymore to heavy presses at nanankit lang mga joints ko. I use a variety of techniques, grips and tempo para tamaan yung shoulders.
Duration 6:00-8:15pm
Stretching 20 minutes
Push Press
111lbs x 6,6,6,6
155lbs x 4,4,4,4
165lbs x 3
177lbs x 3
Abdominal Circuit 10 minutes
Farmer Walk (carrying 90lbs DB per arm) = 50 meters
Farmer Walk (carrying 90lbs DB per arm) = 60 meters
Farmer Walk (carrying 90lbs DB per arm) = 65 meters
Rear Raises
Side Raises
Incline Bench Curls
Alternate DB Curls
Hammer Curls
Walk home 15 minutes