Sir @badass_vinch ok lang naman siguro kung balik muna ako sa push/pull/legs na routine? Pansin ko kasi lumalakas nga ako paunti unti pero hindi halata sa katawan... tapos bumaba pa timbang ko...
Tingin mo sir?
Go ahead bro. Sundin mo lang kung ano hinihingi ng katawan mo. Kita mo naman kahit ako nagiiba din ng style every now and then. Basta yung pagkain mo lang ha alam mo naman yun ang problem mo dati pa.
Flat BP
120lbs x 10
130lbs x 7
140lbs x 4, 4, 5, 5, 5
Incline BP
80lbs x 12
90lbs x 10, 10, 10
Dips
BW+50lbs x 10, 8, 8, 8
BW x 10, 10, 10
Behind the Neck press
50lbs x 10, 10, 10
Push press
80lbs x 6, 6, 6, 6
DB flyes
25lbs x 12, 12, 12
Skullcrusher
V-bar triceps extension
Side lateral raises
Done
Kakatapos ko lang maglaba, 2hours din yun kaya medyo ngalay na braso ko kakakuskos, nasasayangan ako sa absent ko kung hindi ako makakabuhat kaya rumekta nako gym tapos sundo naman pagkatapos
DL
100lbs x 10
150lbs x 10
200lbs x 6
250lbs x 4
270lbs x 2, 2, 2
Squat
100lbs x 12
150lbs x 12
180lbs x 10, 10, 10
Front Squat
100lbs x 12, 12, 12
DB RDL
50lbs x 15, 15, 15
Abdominals 10mins
Done
30mins na lakad papunta gym tapos malalaman ko sarado... tinatamad nako kaso sayang ininum ko na extrajoss. Nilakad ko lang yung gym malapit sa SM San lazaro, dagdag 10mins siguro ayun pagod na.
Chins / Cable Crossover
BW+10kg x 8 / 40lbs per sidex 12
BW+10kg x 8 / 40lbs per sidex 12
BW+10kg x 7 / 40lbs per sidex 12
*hindi ko napigilan mag superset
Shoulder DB press
15kg x 12, 11, 9, 7
Shoulder Machine press
25kg x 10, 10, 10, 10
Standing Low Cable flyes
10kg per side x 15, 15, 15
Sumo DL
50kg x 8
70kg x 8
80kg x 8
100kg x 5
110kg x 5 (with Strap)
125kg x 3 (with Strap)
130kg x failed (with Strap)
110kg x 3, 3 (with Strap)
Low bar Squat
50kg x 10
60kg x 10
70kg x 10
90kg x 3, 3, 3
Hack Squat Machine
50kg x 12, 12, 12 (Wide)
50kg x 12, 12, 12 (Narrow)
Seated Leg curl machine
100lbs x 20, 20, 20
Seated Leg ext machine
133lbs x 15, 15, 15, 15
Standing Calves raises / Machine Crunches
60kg x 15 / 100lbs x 20
70kg x 12 / 100lbs x 20
70kg x 12 / 100lbs x 20
70kg x 12,10,8 (every 15secs)
Done
Sir @badass_vinch nakasabay ko bumuhat yung idol mo! Yung bodybuilder na kasama mo sa picture nung kasal yata ng friend mo.
Madami sila kagabi na halimaw kaya halos lahat nagsipagsabayan sa training nila na upperbody...
hirap nga dyan sa gym nayan, malapit kasi work ng gf ko dyan kaya dumadayo pako para samahan siya. kontrol na kontrol yung paglapag eh baka magbayad ako hahahha
Stretching 10 minutes
Cable Crunches x 3 sets
Lying Leg Raises x 3 sets
BARBELL COMPLEX:
Barbell Hack Squats
Deadlift
Floor Press
( 3 - 4sets yata ) Hindi ko maalala mga timbang ng binuhat ko.
DB Shoulder Press
35lbs x 12
40lbs x 10, 8, 7
Pullups (different grip variations)
BW x 50 reps
Side Raises x 3 sets
Front Raises x 3 sets
Rope Pressdown x 2 sets
Single Arm Tricep Pressdown x 3 sets per arm
Overhead Tricep Extension x 3 sets
Rope Cable Curls x 3 sets
Hammer Curls x 3 sets
Low bar Squat
100lbs x 12
120lbs x 12
150lbs x 12
170lbs x 12
200lbs x 6
220lbs x 5
230lbs x 3, 3, 3
Sumo DL
100lbs x 8
200lbs x 8
250lbs x 5, 5, 4, 3
200lbs x 8, 8, 8
BB Hack Squat
100lbs x 12, 12, 12, 12
Medyo nakuha kona kung pano setup sir @badass_vinch, wide yung grip ko tapos nakukuha kona yung hatak paabante hindi basta pataas lang.
Nararamdaman ko yung ngalay sa hams kaso minsan sumasabit parin...praktis pa.
Comments
Thanks paps @kenzy
7:20pm - 9:40pm
10mins Stretching
Incline DB press
40lbs x 15, 15
50lbs x 12, 12
60lbs x 8, 8, 8
OHP
Bar x 12
10kg x 10, 10, 10
Behind the Neck press
5kg x 10, 10, 10
Dips
BW x 10, 10
BW+25lbs x 10, 10, 10
HS Shoulder
40kg x 8, 6, 6
30kg x 10, 8, 8
Decline Iso Chest press
50kg x 12
60kg x 10, 10, 10
Dips
BW x 10, 10, 10, 10, 10
EZ bar Front raises
Mahine flyes
Side lateral raises
Rear lateral raises
Mahine flyes
Skullcrusher
Cable triceps extension
Done
Tingin mo sir?
Go ahead bro. Sundin mo lang kung ano hinihingi ng katawan mo. Kita mo naman kahit ako nagiiba din ng style every now and then. Basta yung pagkain mo lang ha alam mo naman yun ang problem mo dati pa.
8:00pm - 10:05pm
10mins Stretching
Overhand BB Row
40kg x 15
50kg x 12, 12, 12
Neutral Pullups
BW x 12
BW+10kg x 12
BW+15kg x 8, 7, 6
Wide Pullups
BW+10kg x 6, 6, 6
Hang Power Snatch
10kg x 5
20kg x 5, 5, 5
Clean & Jerk
40kg x 3, 3, 3
Underhand BB Row
40kg x 15, 15, 15, 15
Cable Rows
80lbs x 15, 15, 15
Machine Shrugs
80kg x 15, 15, 15
Hammer curls
BB curls
Reverse BB curl
Done
7:15pm - 9:30pm
10mins Stretching
Squat
Bar x 12
50kg x 12, 12
65kg x 10, 10
80kg x 5, 5
90kg x 3, 3
Front Squat
50kg x 8, 8, 8, 8, 8
Trapbar DL
70kg x 8, 8
85kg x 8, 8
105kg x 6, 6, 6
Lying leg curl
60lbs x 12, 12, 12
Leg extension
60lbs x 15, 15, 15
Back extension
BW +20kg x 12, 12, 12, 12, 12
Done
7:05pm - 9:30pm
10mins Stretching
Flat BP
20kg x 15
30kg x 15
40kg x 8, 8
45kg x 5, 5
50kg x 5, 5, 5
30kg x 12, 8, 8
Pushpress
95lbs x 10, 10, 10 (every 30secs)
Dips
BW x 10, 10
BW +20kg x 12, 10, 8
BW x 10, 10, 10
Incline DB press
20kg x 12, 10, 8
15kg x 10, 10
Machine flyes
70lbs x 12, 12, 12, 12
HS Shoulder press
60lbs x 10, 10, 10
Skullcrusher
Front Lateral raises
Rear Lateral raises
Plate Upright row
Reverse triceps extension
V-bar tricep extension
Done
7:15pm - 9:20pm
10mins Stretching
Wide Pullups
BW x 10,10,10 (every 20secs)
Neutral grip Pullups
BW+10kg x 10
BW+15kg x 8
BW+20kg x 6
BW+10kg x 8,5, 5 (every 30secs)
Trapbar DL
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 5, 5, 3
30kg BB row
Overhand x 15, 15, 15
Underhand x 12, 12, 12
Chest Supported Tbar Row
30kg x 12, 12, 12
One arm DB row ( w/ Strap)
70lbs x 15, 14, 12
Plate Shrugs
25kg per arm x 20, 20, 20
BB Uprightrow ( 3sets)
BB curl ( 3sets)
Hammer curl ( 3sets)
Done
5:30pm - 6:45pm
5mins Stretching
Flat BP
120lbs x 10
130lbs x 7
140lbs x 4, 4, 5, 5, 5
Incline BP
80lbs x 12
90lbs x 10, 10, 10
Dips
BW+50lbs x 10, 8, 8, 8
BW x 10, 10, 10
Behind the Neck press
50lbs x 10, 10, 10
Push press
80lbs x 6, 6, 6, 6
DB flyes
25lbs x 12, 12, 12
Skullcrusher
V-bar triceps extension
Side lateral raises
Done
Kakatapos ko lang maglaba, 2hours din yun kaya medyo ngalay na braso ko kakakuskos, nasasayangan ako sa absent ko kung hindi ako makakabuhat kaya rumekta nako gym tapos sundo naman pagkatapos
7:23pm - 9:25pm
10mins Stretching
DL
100lbs x 10
150lbs x 10
200lbs x 6
250lbs x 4
270lbs x 2, 2, 2
Squat
100lbs x 12
150lbs x 12
180lbs x 10, 10, 10
Front Squat
100lbs x 12, 12, 12
DB RDL
50lbs x 15, 15, 15
Abdominals 10mins
Done
30mins na lakad papunta gym tapos malalaman ko sarado... tinatamad nako kaso sayang ininum ko na extrajoss. Nilakad ko lang yung gym malapit sa SM San lazaro, dagdag 10mins siguro ayun pagod na.
10mins Stretching
Wide pullups
BW x 12
BW+20lbs x 10
BW+25lbs x 8, 7, 7
Underhand
BW+25lbs x 8, 8, 6
Wide Pullups
BW x 5, 6, 5
T-bar row
100lbs x 12
110lbs x 12
120lbs x 12, 10
Smith Machine Partial Row
Overhand 100lbs x 10, 10, 10
Underhand 100lbs x 10,10,10
One arm HS Row
100lbs x 10, 8, 8, 8
Seated Cable row
150lbs x 20, 20, 20
One arm DB row
40lbs x 20, 20, 15, 15
Incline Alternate curls
Hammer curls
DB curls
Hanging Leg raises
Crunches
Done
7:15pm - 8:45pm
10mins Stretching
Flat BP
30kg x 15
40kg x 10
50kg x 5, 4, 4, 4
Incline DB press
22.5kg x 15, 13, 10, 9, 8, 8
Chins / Cable Crossover
BW+10kg x 8 / 40lbs per sidex 12
BW+10kg x 8 / 40lbs per sidex 12
BW+10kg x 7 / 40lbs per sidex 12
*hindi ko napigilan mag superset
Shoulder DB press
15kg x 12, 11, 9, 7
Shoulder Machine press
25kg x 10, 10, 10, 10
Standing Low Cable flyes
10kg per side x 15, 15, 15
Flat DB press
17.5kg x 12
20kg x 10, 10, 10
BB front raises ( 4sets )
Side lateral raises ( 4sets )
Upright row ( 4sets )
Skullcrusher ( 4sets )
V-bar tricep pressdown ( 5sets )
Done
Grabe dami tao...hirap sumingit...
Singit buhat lang...
Neutral Grip Pullups
(100reps for 20mins )
BW+5kg chain x 15, 10, 10, 5
BW x 15, 5, 5, 5, 12, 8, 10
Dips
BW+20kg x 12, 12, 12, 12, 12
Clean
40kg x 5
50kg x 5
55kg x 3
60kg x 3
40kg x 5, 5, 5
Push press
40kg x 8, 8, 8, 8, 8
Done
7:05pm - 9:30pm
10mins Stretching
Sumo DL
50kg x 8
70kg x 8
80kg x 8
100kg x 5
110kg x 5 (with Strap)
125kg x 3 (with Strap)
130kg x failed (with Strap)
110kg x 3, 3 (with Strap)
Low bar Squat
50kg x 10
60kg x 10
70kg x 10
90kg x 3, 3, 3
Hack Squat Machine
50kg x 12, 12, 12 (Wide)
50kg x 12, 12, 12 (Narrow)
Seated Leg curl machine
100lbs x 20, 20, 20
Seated Leg ext machine
133lbs x 15, 15, 15, 15
Standing Calves raises / Machine Crunches
60kg x 15 / 100lbs x 20
70kg x 12 / 100lbs x 20
70kg x 12 / 100lbs x 20
70kg x 12,10,8 (every 15secs)
Done
Sir @badass_vinch nakasabay ko bumuhat yung idol mo! Yung bodybuilder na kasama mo sa picture nung kasal yata ng friend mo.
Madami sila kagabi na halimaw kaya halos lahat nagsipagsabayan sa training nila na upperbody...
Ah si jonathan. Sa gymrat ka ba? Dayo tayo dyan minsan sa tayuman.
yes sir pero ngayun lipat ulit ako kasi nagmahal na rate nila...50pesos naging 120pesos na...wala pang tubig yan.
pero kung dadayo ka eh palag palag na, oks lang gumastos
kelan sir?
Sabihan kita. Ssssh nagresign nako this month sa most likely pwede nako hindi pumasok at magbuhat nalang hahaha
hahaha kaya pala, same here sir kakapasa ko lang resignation kahapon
text text nalng sir hehehe...excited nako seryoso!
PM ko number ko sayo. Wala na yung number ko dati.
7:05pm - 9:30pm
10mins Stretching
Flat BP
70lbs x 15, 15
90lbs x 12, 12
110lbs x 9, 7
130lbs x 3, 3
Dips
BW+45lbs x 8, 12, 10, 10, 9, 8
HS Incline press
100lbs x 12, 12, 10, 10, 10
OHP
50lbs x 8, 8, 8, 7, 7, 6, 5, 5
HS Flat press
100lbs x 10, 9, 8
70lbs x 15, 15, 15
Machine flyes
70lbs x 20, 20, 20, 20
( 3sets / 15-20reps )
Upright row
Plate Front raises
Side Lateral raises
Skullcrusher
Reverse Machine flyes
DB tricep extension
Bench Dip
Done
hirap nga dyan sa gym nayan, malapit kasi work ng gf ko dyan kaya dumadayo pako para samahan siya. kontrol na kontrol yung paglapag eh baka magbayad ako hahahha
lupit naka tiles di ba madulas dyan sir? at one false move boom basag ang tiles hehe
hindi naman bro madulas, sinabi mo pa kaya yung galaw ko dito alerto lagi kasi tagbayad kung sakali hehehe
7:00pm - 9:30pm
10mins Stretching
Flat BP
70lbs x 12, 12
90lbs x 9, 9
110lbs x 4, 4
CGBP
70lbs x 10, 10, 10
OHP
50lbs x 10, 10
60lbs x 7, 6, 6
70lbs x 3, 3, 3, 2
Incline BP
70lbs x 10, 10, 10, 8, 8
Dips
BW x 15, 15, 15
Machine flyes / Leg raises
80lbs x 15 / BW x 20 (3sets)
Upright row / Leg raises
Machine reverse flyes
Side to Front Lateral raises
Skullcrusher
Side bend / Cable tricep extension
Done
Duration 3:15-5:10pm
Stretching 10 minutes
Cable Crunches x 3 sets
Lying Leg Raises x 3 sets
BARBELL COMPLEX:
Barbell Hack Squats
Deadlift
Floor Press
( 3 - 4sets yata ) Hindi ko maalala mga timbang ng binuhat ko.
DB Shoulder Press
35lbs x 12
40lbs x 10, 8, 7
Pullups (different grip variations)
BW x 50 reps
Side Raises x 3 sets
Front Raises x 3 sets
Rope Pressdown x 2 sets
Single Arm Tricep Pressdown x 3 sets per arm
Overhead Tricep Extension x 3 sets
Rope Cable Curls x 3 sets
Hammer Curls x 3 sets
Done
Tapos tambay sa mcdo with @badass_vinch hehe
7:15pm - 9:25pm
10mins Stretching
Low bar Squat
100lbs x 12
120lbs x 12
150lbs x 12
170lbs x 12
200lbs x 6
220lbs x 5
230lbs x 3, 3, 3
Sumo DL
100lbs x 8
200lbs x 8
250lbs x 5, 5, 4, 3
200lbs x 8, 8, 8
BB Hack Squat
100lbs x 12, 12, 12, 12
Medyo nakuha kona kung pano setup sir @badass_vinch, wide yung grip ko tapos nakukuha kona yung hatak paabante hindi basta pataas lang.
Nararamdaman ko yung ngalay sa hams kaso minsan sumasabit parin...praktis pa.
Seated Leg extension
75lbs x 12, 12, 12, 12
Standing Calves raises
200lbs x 12, 12, 12, 12
Done
Dapat hindi nakadikit sa calves yung bar sa starting position. Dapat derecho pataas nga yung direction ng bar.
June 21, 2016
10:35am - 12:45pm
10mins Stretching
Cable Crunches 80lbs x 20
Leg raises BW x 20
KB Swing 25kg x 15
Cable Crunches 110lbs x 15
Leg raises BW x 20
KB Swing 25kg x 15
Cable Crunches 110lbs x 15
Leg raises BW x 20
KB Swing 25kg x 15
Flat BP / Wide Pullups
100lbs x 15 / BW x 8
100lbs x 15 / BW x 8
130lbs x 7 / BW+15lbs x 7
140lbs x 5 / BW + 20lbs x 5
Incline DB press / BB row
40lbs x 20 / 100lbs x 20
40lbs x 20 / 100lbs x 20
40lbs x 20 / 100lbs x 20
DB Shoulder press
25lbs x 12, 12, 12, 12
One arm DB row
60lbs x 15
70lbs x 15, 15 (w Strap)
Skullcrusher - 3sets
Cable tricep extension - 3sets
Side Lateraal raises - 3sets
Front raises - 3sets
Cable curls - 3sets
Hammer curls - 3sets
Done