Circuit:
Machine flyes 40lbs x 20
Rope tricep pressdown 50lbs x 15
Machine flyes 50lbs x 15
Rope tricep pressdown 50lbs x 12
Machine flyes 60lbs x 110
Rope tricep pressdown 50lbs x 10
Done
ABA, WALANG TAO?? sarap ah!
meron sir, nagpasintabi nalng ako makisabay hehehe...
kamusta bakasyon? pano mo daw napabilog delts mo sabi sa FB hahaha
wag mo pansinin un. ULOL ung tropa ko na yun. ganun kame mag biruan sarcastik, wag kang kakagat kasi pag sumagot ka dun gagaguhin ako bigla hahahahaha.
diba sabi nyo pahinga muna? as in wala muna ako activities o pwede naman ako mag tabata protocol o bodyweight exercise sa hotel? mga 1week mahigit yun kaya sapul sa 4days mahigit na rest.
diba sabi nyo pahinga muna? as in wala muna ako activities o pwede naman ako mag tabata protocol o bodyweight exercise sa hotel? mga 1week mahigit yun kaya sapul sa 4days mahigit na rest.
marunong ka amg tabata?!?! paturo!!!! may vids ka or readables?? kung matagal tagal kna di nakakapag off, mag off ka nalang! super recovery hahaha
diba sabi nyo pahinga muna? as in wala muna ako activities o pwede naman ako mag tabata protocol o bodyweight exercise sa hotel? mga 1week mahigit yun kaya sapul sa 4days mahigit na rest.
kagaya nga nung sabi ko sayo kahapon, total break from training. Kung mageexcercise ka din kahit madali hindi makakapahinga katawan mo. Yung sinabi ko sayo na activities like swimming at mag gala sa mall hindi naman yun formal training parang karaniwang araw lang yun. Wala ka iniisip na exercise goal of any sort. Mahirap mentally kasi feeling mo mahihinto progress mo. Pero trust me regardless if madelay gains mo or bumilis dahil sa recovery na yun it wont make much difference in the mirror, in the scale or kahit sa badass mindset mo.
Wag ka gagaya sakin na sige sige pa din kahit may iniinda, I have my personal reasons why I choose pain over gain or vice versa.
diba sabi nyo pahinga muna? as in wala muna ako activities o pwede naman ako mag tabata protocol o bodyweight exercise sa hotel? mga 1week mahigit yun kaya sapul sa 4days mahigit na rest.
kagaya nga nung sabi ko sayo kahapon, total break from training. Kung mageexcercise ka din kahit madali hindi makakapahinga katawan mo. Yung sinabi ko sayo na activities like swimming at mag gala sa mall hindi naman yun formal training parang karaniwang araw lang yun. Wala ka iniisip na exercise goal of any sort. Mahirap mentally kasi feeling mo mahihinto progress mo. Pero trust me regardless if madelay gains mo or bumilis dahil sa recovery na yun it wont make much difference in the mirror, in the scale or kahit sa badass mindset mo.
Wag ka gagaya sakin na sige sige pa din kahit may iniinda, I have my personal reasons why I choose pain over gain or vice versa.
diba sabi nyo pahinga muna? as in wala muna ako activities o pwede naman ako mag tabata protocol o bodyweight exercise sa hotel? mga 1week mahigit yun kaya sapul sa 4days mahigit na rest.
marunong ka amg tabata?!?! paturo!!!! may vids ka or readables?? kung matagal tagal kna di nakakapag off, mag off ka nalang! super recovery hahaha
wala sir hindi ko pa nasusubukan...nanonood lang din ako sa YT, pero yun nga makikinig nalng ako sa payo nyo ni sir V :biggrin:
kagaya nga nung sabi ko sayo kahapon, total break from training. Kung mageexcercise ka din kahit madali hindi makakapahinga katawan mo. Yung sinabi ko sayo na activities like swimming at mag gala sa mall hindi naman yun formal training parang karaniwang araw lang yun. Wala ka iniisip na exercise goal of any sort. Mahirap mentally kasi feeling mo mahihinto progress mo. Pero trust me regardless if madelay gains mo or bumilis dahil sa recovery na yun it wont make much difference in the mirror, in the scale or kahit sa badass mindset mo.
Wag ka gagaya sakin na sige sige pa din kahit may iniinda, I have my personal reasons why I choose pain over gain or vice versa.
Incline DB press / Chins
40lbs x 15 / BW x 12
50lbs x 12 / BW+20lbs x 9
60lbs x 8 / BW+25lbs x 8
45lbs x 12 / BW+20lbs x 6
45lbs x 12 / BW x 8
Dips / T-bar rows
BW+35lbs x 12 / 110lbs x 12
BW+45lbs x 12 / 120lbs x 12
BW+50lbs x 10 / Dropset : 130lbs x 12, 110lbs x 8, 90lbs x 8, 65lbs x 8, 45lbs x 6
HS Shoulder press
50lbs x 15, 15, 15, 15
Seated Cable rows / Dips
Wide neutral grip
100lbs x 10 / BW x 15
100lbs x 10 / BW x 15
100lbs x 10 / BW x 15
Close neutral grip
100lbs x 8 / BW x 10
100lbs x 8 / BW x 10
yung pauwe nako bahay, hindi ako makalakad ng maayus... may something sa left knee ko na pag alanganin yung pwesto o kaya nabibigay ko yung bigat ng katawan ko sa left side ko...kumikirot sya... hanggang nag divisoria kami ng hapon pati pag uwe ng gabi ramdam ko sya.
F-eight Fitness Center - Balubaran, Valenzuela
6:30pm to 8:45pm
10mins Stretching
Abdominals 10mins
Squat
100lbs x 12
120lbs x 12
150lbs x 12
170lbs x 8, 8, 8
120lbs x 15, 15, 15
Zercher Squat
100lbs x 12, 12, 12
RDL
50lbs per arm x 15, 15, 15
Lying Leg curl
75lbs x 8, 8, 8
Leg extension
75lbs x 15, 15, 15 (finished with Hanging Knee raises)
Seated Calves raises
80lbs x 12, 12, 12, 12 (finished with Cable Crunches)
Done
Grabe sa gym nato, bigat ng bar at mga plates pati mga cable...
para kang nag-ensayo sa silid ng kaluluwa't panahon sa DBZ hehehe
kala ko hindi ako makakabuhat ng maayus dahil sa tuhod ko, ayun nakisama naman sya.
PS: uulit ako sa gym nato bukod sa mas mabibigat ang mga bagay bagay dito. eh may battle rope sila... try ko sa susunod. :biggrin:
yung unang set ng 25secs ...yung alternate ang pag slam sa sahig tapos yung 2nd set yung sabay na sila parang snake ba yun hehehe tapos last set alternate ulit... yun lang.. grabe kala ko madali, yung mga nakasampung hampas nako ramdam ko ngalay kagad tapos tumitingin ako sa timer ko (nasa isip-isip ko shet ang tagal pa ng 25secs)
kung kayo tatanungin anu benefits ng battle rope at san ko sya maganda isingit sa WO ko? yung ginawa ko kasi try lang, ni-hinid ko pa alam mga exercise na ginawa ko. at kung isisingit ko sya sa WO ko, panu set-up? dami tanung :biggrin:
para kang nagsprint gamit braso mo... for me yan equivalent ng sprints for upperbody. After weights mo lang gawin parang cardio lang since hihingalin ka naman dyan.
para kang nagsprint gamit braso mo... for me yan equivalent ng sprints for upperbody. After weights mo lang gawin parang cardio lang since hihingalin ka naman dyan.
what sir V said. nung lumalaban pa ko, staple sakin yan. atleast 9 mins (3 rounds in boxing) non stop. 30 sec rest in between lang. kasama sa conditioning
what sir V said. nung lumalaban pa ko, staple sakin yan. atleast 9 mins (3 rounds in boxing) non stop. 30 sec rest in between lang. kasama sa conditioning
whoa astig! so gawin ko nalng 30secs on 30secs rest tapos kahit 8rounds to 10rounds...pagtapos ko magbuhat gagwin kaysa sa bike?
pwede naman. variation lang naman ng cardio yan tol. ako kasi kaya ko ginagawa dati un kasi ung benefit sa boxing game. kelangan ko ng endurance at stamina chaka explosiveness kaya mainam tlga ung battleropes hehe
pwede naman. variation lang naman ng cardio yan tol. ako kasi kaya ko ginagawa dati un kasi ung benefit sa boxing game. kelangan ko ng endurance at stamina chaka explosiveness kaya mainam tlga ung battleropes hehe
Speaking of battle ropes, kagabi ko lang napansin na bago na pala yung ropes sa Pasig Fitness yung mabigat na at mas makapal. Mas mahaba din. Masubukan nga minsan pag hindi ginagamit.
Comments
wag mo pansinin un. ULOL ung tropa ko na yun. ganun kame mag biruan sarcastik, wag kang kakagat kasi pag sumagot ka dun gagaguhin ako bigla hahahahaha.
Dips
Superset
diba sabi nyo pahinga muna? as in wala muna ako activities o pwede naman ako mag tabata protocol o bodyweight exercise sa hotel? mga 1week mahigit yun kaya sapul sa 4days mahigit na rest.
marunong ka amg tabata?!?! paturo!!!! may vids ka or readables?? kung matagal tagal kna di nakakapag off, mag off ka nalang! super recovery hahaha
kagaya nga nung sabi ko sayo kahapon, total break from training. Kung mageexcercise ka din kahit madali hindi makakapahinga katawan mo. Yung sinabi ko sayo na activities like swimming at mag gala sa mall hindi naman yun formal training parang karaniwang araw lang yun. Wala ka iniisip na exercise goal of any sort. Mahirap mentally kasi feeling mo mahihinto progress mo. Pero trust me regardless if madelay gains mo or bumilis dahil sa recovery na yun it wont make much difference in the mirror, in the scale or kahit sa badass mindset mo.
Wag ka gagaya sakin na sige sige pa din kahit may iniinda, I have my personal reasons why I choose pain over gain or vice versa.
What Boss V said :biggrin:
wala sir hindi ko pa nasusubukan...nanonood lang din ako sa YT, pero yun nga makikinig nalng ako sa payo nyo ni sir V :biggrin:
yes sir... promise hehehe, kakain nalng ako. :biggrin:
Lena Fitness Gym - Valenzuela
7:00pm to 9:20pm
15mins Stretching
DL
150lbs x 6
200lbs x 6
250lbs x 6
300lbs x 3
320lbs x 1
Flat DB press / Neutral Pullups
40lbs x 15 / BW x 12
50lbs x 15 / BW+20lbs x 9
60lbs x 15 / BW+25lbs x 7
Underhand BB row / Dips
100lbs x 15 / BW x 20
110lbs x 12 / BW+25lbs x 15
120lbs x 12 / BW+50lbs x 8
HS Incline press / Wide Lat Pulldown
100lbs x 10 / 100lbs x 10
100lbs x 8 / 100lbs x 10
100lbs x 7 / 100lbs x 9
Circuit:
Dips / DB Pullover
BW x 12
30lbs x 15
BW x 10
40lbs x 12
BW x 6
40lbs x 8
Incline DB curls
Tricep pressdown
Rope Front raises
DB Hammer curls
Done
Lena Fitness Gym - Valenzuela
5:15pm to 7:35pm
15mins Stretching
Squat
100lbs x 15*
100lbs x 15*
130lbs x 15*
150lbs x 12
160lbs x 12
180lbs x 12
* Knee raises BW x 15
Front Squat
100lbs x 12, 12, 12
Legpress
300lbs x 12, 12, 12
Leg extension
100lbs x 12, 12
Dropset
100lbs x 12
80lbs x 7
60lbs x 8
40lbs x 10
20lbs x 13
Standing Calves raises machine
400lbs x 15, 15, 12, 12, 8, 8
Hanging Leg raises / BB curls
BW x 20 / 30lbs x 20
BW x 20 / 30lbs x 20
BW x 20 / 30lbs x 20
French press
30lbs x 15, 15, 15, 15
Stationary Bike - 10mins
Done
lolz... puro kain nung pahinga ko... laki tiyan hehehe sa sunday takbo naman :biggrin:
Accurate Gym - Kalentong
7:10pm to 9:40pm
10mins Stretching
Abdominals 5mins
Incline DB press / Chins
40lbs x 15 / BW x 12
50lbs x 12 / BW+20lbs x 9
60lbs x 8 / BW+25lbs x 8
45lbs x 12 / BW+20lbs x 6
45lbs x 12 / BW x 8
Dips / T-bar rows
BW+35lbs x 12 / 110lbs x 12
BW+45lbs x 12 / 120lbs x 12
BW+50lbs x 10 / Dropset : 130lbs x 12, 110lbs x 8, 90lbs x 8, 65lbs x 8, 45lbs x 6
HS Shoulder press
50lbs x 15, 15, 15, 15
Seated Cable rows / Dips
Wide neutral grip
100lbs x 10 / BW x 15
100lbs x 10 / BW x 15
100lbs x 10 / BW x 15
Close neutral grip
100lbs x 8 / BW x 10
100lbs x 8 / BW x 10
DB curls
Lateral raises
Hammer curls
Plate Overhead triceps extension
Cable triceps extension
Stationary Bike - 10mins
Done
Lena Fitness Gym - Valenzuela
7:15pm to 9:35pm
10mins Stretching
Squat
100lbs x 12
120lbs x 12
150lbs x 12
180lbs x 12
200lbs x 6
210lbs x 6
220lbs x 6
Front Squat
100lbs x 10, 10, 10, 10, 10
BB Hip Thrust
150lbs x 8, 8, 8, 8
Lying Leg curl
45lbs x 10, 10,10
Leg extension
100lbs x 15, 15, 15
Dropset
100lbs x 12
70lbs x 9
40lbs x 12
20lbs x 13
Seated Calves raises
90lbs x 12, 12, 12, 12 (All sets finished with Cable Crunches 20reps)
Done
Accurate Gym - Kalentong
6:25pm to 8:45pm
10mins Stretching
Abdominals 5mins
Pullups mixed x 100 (finished in 28mins)
Dips+25lbs x 100 (finished in 19:30mins)
Incline DB press
40lbs x 12, 12
Dropset
40lbs x 15
30lbs x 8
20lbs x 10
Incline DB flyes
20lbs x 12, 12, 12
Close grip Lat pulldowns
80lbs x 12, 12, 12, 12
HS Shoulder press
70lbs x 10, 9, 8
50lbs x 10, 8, 7
Incline DB Hammer curls
Tricep extension
Side lateral raises
Done
6:00am to 6:45am
Jogging - 30mins
25 meters Sprint x 4
Done
yung pauwe nako bahay, hindi ako makalakad ng maayus... may something sa left knee ko na pag alanganin yung pwesto o kaya nabibigay ko yung bigat ng katawan ko sa left side ko...kumikirot sya... hanggang nag divisoria kami ng hapon pati pag uwe ng gabi ramdam ko sya.
F-eight Fitness Center - Balubaran, Valenzuela
6:30pm to 8:45pm
10mins Stretching
Abdominals 10mins
Squat
100lbs x 12
120lbs x 12
150lbs x 12
170lbs x 8, 8, 8
120lbs x 15, 15, 15
Zercher Squat
100lbs x 12, 12, 12
RDL
50lbs per arm x 15, 15, 15
Lying Leg curl
75lbs x 8, 8, 8
Leg extension
75lbs x 15, 15, 15 (finished with Hanging Knee raises)
Seated Calves raises
80lbs x 12, 12, 12, 12 (finished with Cable Crunches)
Done
Grabe sa gym nato, bigat ng bar at mga plates pati mga cable...
para kang nag-ensayo sa silid ng kaluluwa't panahon sa DBZ hehehe
kala ko hindi ako makakabuhat ng maayus dahil sa tuhod ko, ayun nakisama naman sya.
PS: uulit ako sa gym nato bukod sa mas mabibigat ang mga bagay bagay dito. eh may battle rope sila... try ko sa susunod. :biggrin:
F-eight Fitness Center - Balubaran, Valenzuela
6:45pm to 9:00pm
10mins Stretching
Abdominals 10mins
Chins / Dips
BW x 12 / BW x 15
BW+20lbs x 10 / BW+25lbs x 15
BW+30lbs x 7 / BW+35lbs x 12
BW+35lbs x 6 / BW+50lbs x 12
Incline DB press / Pullups
40lbs x 15 / BW+15lbs x 6
50lbs x 12 / BW+15lbs x 6
50lbs x 12 / BW x 8
50lbs x 10 / BW x 7
OHP
50lbs x 10, 8, 7, 8
HS Incline press / Seated Cable row
100lbs x 12 / 100lbs x 12
100lbs x 12 / 100lbs x 12
100lbs x 12 / 100lbs x 12
Shrugs
120lbs x 15, 15, 15, 15 (finished w/ Incline DB curls)
Plate triceps extension
25secs Battle rope / Rope tricep pressdown
Cable Crunches / Lateral raises
Done
Putek! kala ko madali lang mag battle rope
:yahoo: SARAP DIBA!!!!ano ginawa mo routine?
yung unang set ng 25secs ...yung alternate ang pag slam sa sahig tapos yung 2nd set yung sabay na sila parang snake ba yun hehehe tapos last set alternate ulit... yun lang.. grabe kala ko madali, yung mga nakasampung hampas nako ramdam ko ngalay kagad tapos tumitingin ako sa timer ko (nasa isip-isip ko shet ang tagal pa ng 25secs)
kung kayo tatanungin anu benefits ng battle rope at san ko sya maganda isingit sa WO ko? yung ginawa ko kasi try lang, ni-hinid ko pa alam mga exercise na ginawa ko. at kung isisingit ko sya sa WO ko, panu set-up? dami tanung :biggrin:
ayus sir
whoa astig! so gawin ko nalng 30secs on 30secs rest tapos kahit 8rounds to 10rounds...pagtapos ko magbuhat gagwin kaysa sa bike?
oks sir salamat
Accurate Gym - Kalentong
6:25pm to 8:40pm
10mins Stretching
Front Squat
90lbs x 12
110lbs x 12
130lbs x 12
150lbs x 8, 8, 8
High Bar Squat
140lbs x 10, 10, 10, 10, 10, 10
Leg press
350lbs x 15, 15, 15 (finished with Calves raises)
Lying Leg curl
50lbs x 12, 12, 12 (finished with Knee raises)
Leg extension
80lbs x 15, 15, 15 (finished with Seated Calves raises)
50lbs x 15, 15, 15 (every 15secs)
Back extension
45lbs x 12, 12, 12, 12
Done