Tawag ko lang sa kanya kuya tattoo,eto yung Gym na katabi lang ng JRU tapos taas lang ng chowking
si kuya edgar nga yun! haha! wala pang tatoo yun at long hair pa dati un, tagal din akong nag buhat jan natigil lang at mas kumpleto kase sa pinag bubuhatan ko ngayun eh.
^hahaha ayus pala eh,
dito ako buhat ngayun...eto lang malapit sakin tsaka kaya ng budget... tsaka madaming estudyante na komedyante ( kung anu-ano pinaggagawa )
kaya ayus din:P
^ayus bro...cgecge kaso wala ako buhat bukas eh...
MWF buhat ko kasabay boss ko...
bale kung lunes GWO tayu sa miyerkules na ulet ako bubuhat kila kuya tattoo:P
after office mga bandang 6pm to 7pm...wag lang magpa-OT
Salamat bro @fatmonkey
maabot mo din yan basta aralin mo lang tsaka malaking bagay yung pagsama sa mga GWO...kasi yung akala mong ok na, eh may iaayos pa pala pag dating sa form at execution.
Lena Fitness Gym (Valenzuela City)
Stretching 15mins
Hang Clean
50lbs x 8
70lbs x 5
90lbs x 3 x2
Incline BP superset w/ Flat BP
100lbs x 12 / 100lbs x 12
100lbs x 12 / 100lbs x 12
100lbs x 8 / 100lbs x 8
(yung 100lbs na kaya kong 20 reps sa Flat Bp naging sobrang hirap sakin...astig!)
Push day sir pero walang direct shoulder,
balak ko isabay back/shoulder tapos yung ginawa ko dyan chest /arms
tapos pag legs, focus lang ako sa lower...
yung sa hang clean, may nabasa ako sa post mo dati maganda sya pang kondisyon bago mag pressing exercise...
Tingin mo sir @badass_vinch ok lang ba yung split na gagawin ko?
Add flyes (Cable, DB or Machine) Yun ang direct hit sa pecs e na walang shoulder assistance. 3-4 sets progressive high reps
Add some pulling movements kahit machines or cable rows
1. warms up your biceps nicely
2. And you dont have to do too much sa back and shoulder day. Do the hard stuff on back/shoulder day then the isolations sa Chest and Arm day.
Dont worry, madali naman magbawas ng exercise pag hindi kaya ng katawan mo makarecover on time, mas mahirap maging undertrained. I also prefer adapting to difficult things.
Bro check mo to, ganito yung template ko mga 4 years na siguro. Ganyan yung pairing ng push and pull. Pwede mo bawasan ng 1-2 pairs depende sa gusto mong starting point. Nung 2014 nga lang nagstart ako simulan ang training with a multi-joint lift for neural stimulation. Kagaya nga ng sabi ko "pampagising", anything that loads the spine.
^ sige sir bale sa ganung part ko nalang sya gagawen..
focus sa speed diba ,3 to 5 reps lang at dapat kung anu speed sa magaan dapat ganun din sa last set na medyo mabigat.
Comments
@ Daves Fitness Gym ( Northbay, Tondo Manila )
SQUAT - Smith Machine (wala sila Squat rack)
WU set
20lbs x 12
70lbs x 12
WO set
100lbs x 12 x 3
Leg Press
200lbs x 12 x 4
DB Lunge
30lbs per arm x 12 x 3
Standing Calves raise
120lbs x 12 x 4
Leg extension
50lbs x 12 x 3August 11, 2014
@ Accurate GYM ( kalentong )
BP
WU set
50lbs x 12
70lbs x 12
WO set
90lbs x 12
100lbs x 12
110lbs x 12 x 2
Incline BP
75lbs x 12 x 4
DB Pullover
50lbs x 12 x 3
Machine Shoulder press
50lbs x 10 x 4
Side Lateral raise
20lbs x 12 x 4August 13, 2014
@ Accurate GYM ( kalentong )
DL
WU set
70lbs x 10
90lbs x 10
WO set
160lbs x 8
170lbs x 8
180lbs x 8
T-bar row
45lbs x 12
60lbs x 12
75lbs x 12
90lbs x 12
Lat pulldown
70lbs x 5
80lbs x 5
90lbs x 5
100lbs x 5
90lbs x 5
Back Extension
BW x 10 x 4
Preacher curl
30lbs x 12 x 3
BB curl
20lbs x 12 x 3
@ Accurate GYM ( Kalentong )
SQUAT
WU set
20lbs x 15
75lbs x 12
90lbs x 10
WO set
100lbs x 8
120lbs x 8
150lbs x 8
170lbs x 8
180lbs x 6
Leg Press
180lbs x 12
230lbs x 12
230lbs x 12
Standing Calves raise
50lbs ( per arm ) x 12 x 15 x 15
Leg extension
45lbs x 12 x 3
Ab work
Done
@ Lena Fitness GYM ( Dalandanan,Valenzuela )
BP
WU set
40lbs x 15
70lbs x 12
90lbs x 12
WO set
100lbs x 12
110lbs x 12
120lbs x 8
130lbs x 5
DB Incline BP
40lbs per arm x 10 x 4
DB Pullover
40lbs x 12 x 3
DB Shoulder press
25lbs per arm x 12 x 4
Arnold Press
20lbs per arm x 10 x 3
Side Lateral Raise / Rear Lateral Raise
15lbs per arm x 10 x 3 / 10lbs per arm x 12 x 3
CGBP
70lbs x 8 x 4
DIPS
BW x 15 x 15 x 13
Done
@ Accurate GYM ( Kalentong )
DL
WU set
50lbs x 10
70lbs x 10
90lbs x 8
100lbs x 8
WO set
130lbs x 8
150lbs x 8
165lbs x 8
190lbs x 5
Seated Cable Row
70lbs x 12
90lbs x 12
120lbs x 12
110lbs x 12
100lbs x 12
Lat Pulldown
100lbs x 5 x 3
Chin up
BW x 6 x 3
Back Extension
BW+5lbs x 10 x 3
brah, kina kuya edgar ba to?
taga dominican college lang ako eh :P
Tawag ko lang sa kanya kuya tattoo,eto yung Gym na katabi lang ng JRU tapos taas lang ng chowking:P
si kuya edgar nga yun! haha! wala pang tatoo yun at long hair pa dati un, tagal din akong nag buhat jan natigil lang at mas kumpleto kase sa pinag bubuhatan ko ngayun eh.
dito ako buhat ngayun...eto lang malapit sakin tsaka kaya ng budget... tsaka madaming estudyante na komedyante ( kung anu-ano pinaggagawa )
kaya ayus din:P
MWF buhat ko kasabay boss ko...
bale kung lunes GWO tayu sa miyerkules na ulet ako bubuhat kila kuya tattoo:P
after office mga bandang 6pm to 7pm...wag lang magpa-OT
@Accurate GYM (Kalentong)
BP
70lbs x 12
90lbs x 12
100lbs x 12
110lbs x 12 x 3
Incline DB press
40lbs x 10
45lbs x 8 x 3
DIPS
BW x 20 x 3
Cable Upright Row
70lbs x 12
80lbs x 12 x 4
Push up / Side lateral raises
BW x 25 / 20lbs x 10
BW x 25 / 20lbs x 10
BW x 25 / 20lbs x 10
BW x 25 / 20lbs x 10September 3, 2014
Pullups
BW x 8 x 3
DL
90lbs x 8
140lbs x 8
170lbs x 8
200lbs x 8
220lbs x 5
250lbs x 4
T-bar Row
Underhand / Overhand
90lbs x 10 / 90lbs x 10
90lbs x 10 / 90lbs x 10
90lbs x 10 / 90lbs x 10
90lbs x 10 / 90lbs x 10
Lat Pulldown (behind the neck)
70lbs x 12 x 4
Back Extension / Dips
BW + 10lbs x 10 / BW x 15
BW + 10lbs x 10 / BW x 15
BW + 10lbs x 10 / BW x 15
BW + 10lbs x 10 / BW x 15
Preacher Curl
30lbs x 8 x 3
Hammer curl
25lbs per arm x 12 x 3
Squat
50lbs x 12
70lbs x 12
90lbs x 12
110lbs x12
120lbs x 12
130lbs x 12
140lbs x 12
Front Squat
50lbs x 12 x 3
Leg Press
180 x 15
230 x 15
270 x 15
Leg Extension ( 2 sec pause at the top )
25lbs x 12 x 4
Standing Calves Raise
45lbs per arm x 20
50lbs per arm x 20
50lbs per arm x 20
Done
ATG SQUAT
50lbs x 15
70lbs x 12 x 2
100lbs x 5
120lbs x5
140lbs x 5
170lbs x 5
185lbs x 5
BP
50lbs x 12 x 2
70lbs x 5
90lbs x 5
110lbs x 5
130lbs x 5
145lbs x 5
110lbs x 12 x 2
ROW
50lbs x 12
60lbs x 10
80lbs x 5
100lbs x 5
120lbs x 5
140lbs x 5
150lbs x 5
Seated Chest Press
130lbs x 12 x 3
DIPS
BW+20lbs x 15
BW+30lbs x 12
BW+35lbs x 10 x 2Week 1 - October 21, 2014
ATG SQ
50lbs x 12
80lbs x 12
105lbs x 5
120lbs x 5
140lbs x 5 x 2
OHP
20lbs x 12
40lbs x 12
60lbs x 5
70lbs x 5
75lbs x 5 x 2
60lbs x 12
Deadlift
90lbs x 8
100lbs x 8
120lbs x 8
160lbs x 5
190lbs x 5
220lbs x 5
250lbs x 5
Cable Crossover
30lbs each side x 12 x 3
Lying Leg Curl
35lbs x 12 x 4
Side lateral Raises
15lbs each arm x 15 x 4Week 1 - October 23, 2014
ATG SQ
50lbs x 12
80lbs x 12
100lbs x 5
120lbs x 5
145lbs x 5
165lbs x 5
190lbs x 5
140lbs x 8
BP
50lbs x 12 x 2
75lbs x 5
90lbs x 5
110lbs x 5
130lbs x 5
145lbs x 5
100lbs x 12
ROW
50lbs x 10
80lbs x 5
100lbs x 5
120lbs x 5
135lbs x 5
155lbs x 5
120lbs x 12
DIPS
BW x 20
BW+20lbs x 15
BW+25lbs x 12 x 2
BW+35lbs x 12 x 2
Push ups
BW x 12 x 3
DL - 300lbs x 5
SQ - 230lbs x 5
BP - 160lbs x 5
OHP - 80lbs x 5
Goal ko next year:
DL - 400lbs
SQ - 300lbs
BP - 220 to 250lbs
OHP - 130lbs
tiyagain ko talga para maabot ko :^^
Great Job Sir. Sana maabot ko din yan DL mo at SQ. Hehehehe
maabot mo din yan basta aralin mo lang tsaka malaking bagay yung pagsama sa mga GWO...kasi yung akala mong ok na, eh may iaayos pa pala pag dating sa form at execution.
Lena Fitness Gym (Valenzuela City)
Stretching 15mins
Hang Clean
50lbs x 8
70lbs x 5
90lbs x 3 x2
Incline BP superset w/ Flat BP
100lbs x 12 / 100lbs x 12
100lbs x 12 / 100lbs x 12
100lbs x 8 / 100lbs x 8
(yung 100lbs na kaya kong 20 reps sa Flat Bp naging sobrang hirap sakin...astig!)
Incline BP
70lbs x 12 x3
Dips
BW+25lbs x 10 x4
Triceps extension
15lbs per arm x 12 x3
Alternate curls superset w/ Wrist curls(nakatyo tapos sa likod yung barbell)
25lbs per arm x 10 per arm x4 / 20lbs x 20 x4
Sir @badass_vinch...tingin mo sa ginawa ko?
balak ko isabay back/shoulder tapos yung ginawa ko dyan chest /arms
tapos pag legs, focus lang ako sa lower...
yung sa hang clean, may nabasa ako sa post mo dati maganda sya pang kondisyon bago mag pressing exercise...
Tingin mo sir @badass_vinch ok lang ba yung split na gagawin ko?
Add flyes (Cable, DB or Machine) Yun ang direct hit sa pecs e na walang shoulder assistance. 3-4 sets progressive high reps
Add some pulling movements kahit machines or cable rows
1. warms up your biceps nicely
2. And you dont have to do too much sa back and shoulder day. Do the hard stuff on back/shoulder day then the isolations sa Chest and Arm day.
Dont worry, madali naman magbawas ng exercise pag hindi kaya ng katawan mo makarecover on time, mas mahirap maging undertrained. I also prefer adapting to difficult things.
Bro check mo to, ganito yung template ko mga 4 years na siguro. Ganyan yung pairing ng push and pull. Pwede mo bawasan ng 1-2 pairs depende sa gusto mong starting point. Nung 2014 nga lang nagstart ako simulan ang training with a multi-joint lift for neural stimulation. Kagaya nga ng sabi ko "pampagising", anything that loads the spine.
http://pinoybodybuilding.com/Thread-The-Badass-Blueprint-IN-THE-TRENCHES?page=4
at yung push ba superset sa pull?
I prefer supersets. Pero minsan alternate sets ginagawa ko lalo na pag yung pyramid up yung weight at halos max weight ginagamit ko.
focus sa speed diba ,3 to 5 reps lang at dapat kung anu speed sa magaan dapat ganun din sa last set na medyo mabigat.