Hey sir Vinch based on your numbers of benching 270 x 8, I am quite sure you could hit 315 for a single if you tried - which already makes you a member of the 3-plates-club hehe. I like to say 3 plates, not 6, since most guys worldwide don't count total plates, but only the plates on 1 side when referring to bench, ie, 3 plates = 315, 4 plates=405, etc etc. Actually with 270 x 8, you could probably hit 315 for a double - no calculator - just guessing based on experience here. Anyway, congrats! :sport:
@jeff: oo brah, naconfine si misis e. nagbantay ako sa kanya ng 1 week. nakasingit ako ng buhat nung wed kaso hindi ko na ni-log.
@Allen: nakalabas na sa awa ng Diyos at ok na sya sa Laguna sya magpapahinga for 1 month kaya puro training aatupagin ko pag weekdays. weekend ko lang sya bibisitahin sa bel aire.
Haha ayos yan wala ka pala aatupagin kung di training!
Pag nanganak ba misis mo magpapahinga ka sa traning?
Pahinga ka naman oh, please.. para kahit papaano naman makahabol kami sayo hahahaha!
siguro mababawasan lang WO ko, baka 3x/week na lang. Excited din ako e! :yahoo:
supportive naman si misis sa training ko, siya pa nagsabi na sumundot ako ng buhat kahit binabantayan ko siya sa hospital. Gusto din nya magcut ako kaso ayoko hehe kelangan magimbak ng size para may puhunan pag busy na sa baby
Comments
Sige hindi pa ko magconfirm pero if ever pupunta ko, text kita same day kahit madaling araw paguwi ko haha.
Paano ba ko pupunta dun mula ortigas?
Hehe
try ko sumama na lang
Duration 8:30-11:00am
*trained with PBB member Rob21 @ Mega Power Gym
walk 20 minutes
Stretching 10 minutes
Warm ups:
Legpress 300lbs x 15 x 3
Squats
120lbs x 12 x 2
150lbs x 12 x 2
180lbs x 12 x 2
220lbs x 12 x 3
Squats (WS)
250lbs x 8 x 2
270lbs x 6 x 2
300lbs x 3 x 3
220lbs x 12 x 3
130lbs x 20+
Leg extensions
170lbs x 15 x 6
Standing calf raise
500lbs x 15 x 6
Seated calf raise
200lbs x 15 x 4
walk home 20 minutes
Training #1
Duration 2:30-4:30pm
Stretching 10 minutes
Power clean to push press
115lbs x 7 x 2
135lbs x 5 x 2
DB press
50lbs x 20 x 2
60lbs x 20 x 2
70lbs x 15
Single arm bluechip press
50lbs x 15 x 2 per arm
70lbs x 10 x 2 per arm
Lying cable upright row
80lbs x 15
90lbs x 12
Side laterals / reverse pec deck / front raises
BB curls / tricep pressdown / lying DB curls
Abwork 15 minutes
Walk home 20 minutes
Training#2
Duration: 10:30-11:30
Fast walk / jogging 20 minutes
Sprints intervals 20 minutes
Walk home 10 minutes
Duration 8:30-10:45am
stretching 10 minutes
Warm ups:
Conventional Deadlift
135lbs x 8
175lbs x 8
195lbs x 8
225lbs x 8
265lbs x 8
305lbs x 8
315lbs x 5
Trap bar Deadlift
225lbs x 8
295lbs x 8
335lbs x 8
*Worksets:
375lbs x 7
335lbs x 10
Wide pullups
BW x 18, 15, 12
Tbar rows
200lbs x 10 x 2
230lbs x 8
Neutral grip pullups
BW x 15, 12, 12
Wide underhand pulldowns
150lbs x 15
170lbs x 12 x 2
HS rows (overhand grip)
210lbs x 15
250lbs x 10 x 2
HS rows (neutral grip)
250lbs x 10
270lbs x 8 x 2
Cable rows
150lbs x 15
170lbs x 12 x 2
Walk home 20 minutes
Duration 9:00-11:00am
Stretching 10 minutes
Flat BB BP
135lbs x 20 x 2
175lbs x 20 x 2
205lbs x 15 x 2
225lbs x 15
225lbs x 12
245lbs x 11
265lbs x 7
Incline DB press
70lbs x 20 x 2
70lbs x 15 superset with underhand pullups BW x 20
Weighted Dips superset with underhand pullups
BW+35 lbs x 20 / BW x 15
BW+70 lbs x 15 / BW+20lbs x 10
HS Press
270lbs x 12
310lbs x 12
340lbs x 12
380lbs x 10
420lbs x 6
dropset:
380lbs x 5
340lbs x 5
Incline DB flyes
35lbs x 18
40lbs x 15 x 2
Machine Flyes
130lbs x 12 x 4
120lbs x 15 x 2
Side laterals 35lbs x 15 x 4
BB curls 120lbs x 10 x 3
DB curls 40lbs x 10 x 2 per side
Hammer curls 50lbs x 12 x 2 per side
abwork 10 minutes
cable crunches supersest with hanging leg raises (3 sets)
incline board leg raises (3 sets)
dragon flags (3 sets)
walk home 20 minutes
Duration 12:00-2:30pm
Stretching 10 minutes
Legpress
120lbs x 40
200lbs x 30
300lbs x 20
400lbs x 20
470lbs x 15
520lbs x 15
560lbs x 12
600lbs x 10
Squats
145lbs x 20
185lbs x 20
215lbs x 15 x 2
235lbs x 15
255lbs x 8
275lbs x 6
Leg curl
150lbs x 15
160lbs x 12
170lbs x 10
170lbs x 6 dropset to 150lbs x 5, 130 lbs x 6
Leg extension
170lbs x 15 x 3
200lbs x 12 x 3
Walking lunges
BW+45lbs x 15 steps each x 2
Standing calf raises
300lbs x 30
400lbs x 30
500lbs x 20 x 2
570lbs x 15
610lbs x 15 x 2
Walk home 20 minutes
Duration 2:00-4:50pm
Stretching 10 minutes
Standing Trapbar OHP
120lbs x 20x 2
140lbs x 15
140lbs x 12
Trapbar shrugs
295lbs x 15
335lbs x 12 x 2
Chest supported DB rows
60lbs x 20
70lbs x 15 x 2
Single arm bluechip press
70lbs x 15 per arm
90lbs x 12 per arm
Neutral grip pullups (pausing on top)
BW x 10 x 3
Wide pullups (pausing on top)
BW x 10 x 3
Machine shoulder press superset with underhand pullups
130lbs x 15 / BW x 18
150lbs x 12 / BW x 14
150lbs x 12 / BW+20lbs x 10
Machine shrugs
310lbs x 12 (back)
350lbs x 10 (back)
350lbs x 10 x 2 (side)
Side latetals
30lbs x 15 drop to 20lbs x 12 (2sets)
30lbs x 12 drop to 20lbs x 10, 15lbs x 10
Reverse pec deck
130lbs x 12 x 5
Front raises
50lbs plate x 15 x 3
30lbs DB's x 10 x 2 per arm
Vbar pressdown 170lbs x 15 x 3
Rope pressdown 130lbs x 12 x 2
BB curls 100lbs x 12 x 3
Weighted Dips
BW+ 45lbs x 20
BW + 70lbs x 15
BW +90lbs x 12
DB curls 40lbs x 10 x 3 pet arm
Abwork 15 minutes
Walk home 20 minutes
Duration 6:45-7:40pm
Stretching 10 minutes
Legpress
200lbs x 30
300lbs x 30
400lbs x 20 x 2
450lbs x 20 drop set, 350lbs x 15, 250lbs x 15
300lbs x 20
400lbs x 15
500lbs x 10
Squats
140lbs x 20
190lbs x 15
210lbs x 15
240lbs x 8
240lbs x 6
Calf raises on legpress
300lbs x 50, 30, 20, 30
400lbs x 30, 20, 20
Duration 10:00-11:50am
Stretching 10 minutes
Flat BP
115lbs x 20 x 2
155lbs x 20 x 2
185lbs x 18
235lbs x 13
265lbs x 8
Incline DB press
70lbs x 20
80lbs x 15
Incline BP
215lbs x 12
235lbs x 7
Weighted Dips
BW+ 50lbs x 18
BW+ 85lbs x 12 drop to BW x 15
HS press superset with underhand pullups
310lbs x 15 / BW x 20
350lbs x 10 / BW x 15
380lbs x 6 / BW+20lbs x 8
Incline flyes
40lbs x 15 x 3
Machine flyes superset with HS low rows
130lbs x 15 / 210lbs x 20
130lbs x 15 / 250lbs x 15
130lbs x 15 / 280lbs x 10
Walk home 25 minutes
Duration 8:30-11:00am
Stretching 10 minutes
Deadlift
175lbs x 20
225lbs x 20
265lbs x 20
295lbs x 15
325lbs x 9
365lbs x 4
365lbs x 3
Flat BP
135lbs x 20
175lbs x 20 x 2
205lbs x 20 x 2
225lbsx 15
245lbs x 9
265lbs x 6
Trapbar OHP
115lbs x 20 x 2 (standing)
135lbs x 15 (seated)
135lbs x 13 (seated)
Dips superset with Neutral grip pullups
BW x 25 / BW x 17
BW+60lbs x 15 / BW+20lbs x 10
BW+60lbs x 20 / BW+20lbs x 8
One arm bluechip press superset with wide pullups
60lbs x 15 each / BW x 12
70lbs x 10 each / BW x 10
Reverse pec deck
130lbs x 12
120lbs x 12 x 3
BB curls
100lbs x 12 x 2 (wide)
120lbs x 10 x 2 (narrow)
DB curls on incline bench
35lbs x 10 x 2
cable crunches 3 sets
swissball jacknife 3 sets
hanging leg raises 2 sets
walk home 20 minutes
@Allen: nakalabas na sa awa ng Diyos at ok na sya
Haha ayos yan wala ka pala aatupagin kung di training!
Pag nanganak ba misis mo magpapahinga ka sa traning?
Pahinga ka naman oh, please.. para kahit papaano naman makahabol kami sayo hahahaha!
siguro mababawasan lang WO ko, baka 3x/week na lang. Excited din ako e! :yahoo:
supportive naman si misis sa training ko, siya pa nagsabi na sumundot ako ng buhat kahit binabantayan ko siya sa hospital. Gusto din nya magcut ako kaso ayoko hehe kelangan magimbak ng size para may puhunan pag busy na sa baby
Parang si milk dati nagimbak din muna ng mass bago manganak misis niya hehe
kailangan nga mag imbak muna ng mass, kasi bigla kang mapapa cut kapag lumabas na si baby
Duration 8:30-10:30am
Stretching 10 minutes
Legpress
200lbs x 50
300lbs x 30
400lbs x 20
500lbs x 15
600lbs x 8
400lbs x 20
Leg extensions
150lbs x 20 x 2
Squats
115lbs x 20
155lbs x 20
205lbs x 15
Leg extensions
170lbs x 20
180lbs x 20
200lbs x 15 x 2
Leg curls
120lbs x 20 x 2
130lbs x 15
140lbs x 15 x 2
150lbs x 8
Standing calf raises
570lbs x 20 x 6
Seated calf raises
120lbs x 25 x 3
Walk home 20 minutes
Congrats sa inyo ng misis mo
Kaingit magiging tatay kana sir
naalala ko dati sabi sakin ng tropa ko kaya daw sya nag gym/WO para pag nagka anak di mangalay sa pag karga ng bata hahaha
Thanks bro!
hindi nga daw ako pwede humawak sa baby kasi matalas yung mga kalyo ko, as in gumuguhit sa balat:twitcy:
hahaha.. dapat naka surgical gloves hihihi congrats ulit sir dadi vinch!
nagpahinga muna ako. thursday and friday na lang ulit. buhat tayo bukas