true nga sa incline benches. Pilit istabilize ng flabs ko ang upuan habang nag iincline bp sa benches nila hahaha.
kaibigan ko nagpapasama sa akin tumingin ng benches sa Ensayo for personal use. Mukhang hihilain ko na lang sya sa Fenix o sa Raon para masmarami options.
Roman chair twist 1 set to failure
Cable crunches superset with hanging leg raises 3 sets
Weighted leg raises 3 sets
Swissball jacknife 3 sets
3way side bends 40 reps per side
Conventional DL
175lbs x 15
225lbs x 15
265lbs x 15
315lbs x 10
355lbs x 5
Standing Arnold press
30lbs x 15 x 2
40lbs x 15 x 2
50lbs x 15
DB shoulder press
60lbs x 25 x 2
70lbs x 18
Pullups (twisting grip)
BW x 12 x 3
Neutral grip pulldowns
150lbs x 12 x 3
Machine dips superset with chest supported DB rows
215lbs x 20 / 70lbs each x 12
255lbs x 15 / 70lbs each x 12 (2 sets)
sir my tanong ako ngayon 170 lbs at 5'7" last 5 months ago nasa 209.8lbs ako. need k pa mag cuts or bulk na? about supplement need ko pala mag dagdag ng fish oil at whey.. currently im using mp assualt and amino1
40lbs in 5 months, you've been cutting eversince (thru recompostion). Wag ka malito, kung sa ngayon e continous pa ang paglose mo ng fat everywhere hindi lang sa midsection ha, go with the flow lang. Continue what you are doing sa diet at training. Mag bulk ka once wala na progress sa itsura mo. Ang maganda kasi masabayan mo yung direction kung san papunta yung katawan mo especially pag may mga predictable weightloss and growth trends. You're doing great, wag ka gumaya kung ano uso at kung ano ang standard ng iba. Nasa tamang direction ka.
About supps, kung mataas consumption mo ng meat pwde na walang whey. Fishoil on the other hand is very helpful for whatever goal and general health na din
Sa BP siguro.
Actually matagal na to pero tolerable, hindi ko pinapansin. Kaya pa naman e.
3-4 days after ko mag max sa BP (205) train ulit ako chest pero incline db naman then boom di ko na natapos yung 70's sobrang sakit na haha.
Nag ttrain pa din ako chest ngayon kaya lang flat lang at light weight gang 130-140 lang.
Sa delts RIP military press or db shoulder press na ko.
Puro laterals muna haha
Kung kaya mo pa magpress ng lighter weight ok pa yan. Iwasan mo lang yung madaming rc angles/movements sa isang WO like presses, flyes tapos pullover OR rows, laterals at overhead presses. Nung umayos kasi yung rc ko sa presses, sa rowing exercises naman ako nahihirapan lalo na sa isolation.
Woah sa Split Squats. Hated those one legged exercises like this and Lunges. Pero I like Step Ups. Paano ka nakapagstepup sa Proj Arm? Inakyatan mo bench?
^ sa gym sa condo na tinitirahan ko lang ako nagbuhat kanina. ginamit ko sa step ups lumang flat bench na walang foam. siguro 10 inches above the knee yung taas nya.
^nice. had to use a bench na chair sa dati kong gym. nasira ko nga yung bench kasi sumasabit yung paa kong isa pagtaas, nahila yung isang plank pataas.
@emman1986 - oo yun nga. Hindi kasi ako nag abs kaya yan ginawa ko para magamit konti yung core
May 27, 2014
Duration 1:35-4:20pm
Stretching 10 minutes
Cable crunches 3 sets
Swissball jacknife 3 sets
3 way side bends 60 reps per side
Plate push sit ups superset with twists 3 sets
Incline board leg raises 3 sets
Weighted leg raises 3 sets
Dragon flags 2 sets
Legpress
125lbs x 50
225lbs x 30
325lbs x 25
425lbs x 15
515lbs x 12
Bulgarian Split Squats
BW x 15 reps per leg (2 sets)
Squats
115lbs x 20 x 2
135lbs x 20
175lbs x 20
205lbs x 15
225lbs x 15
245lbs x 10
245lbs x 12
Leg extensions
170lbs x 15 x 2
Leg curls
130lbs x 15 x 5
Walking lunges
BW x 12 steps per leg
BW+35lbs x 12 steps per leg (2 sets)
Seated calf raises
200lbs x 15 x 4
Single Leg Standing Calf Raises
200lbs x 12 x 4 sets per leg
8am to 10:20am workout = more than 2 hours of pushing HHEAVY weights.
Ganyan pala pag ADVANCED na.
Pardon my ignorance: Yan po ba ay pang-maintenance nyo lang?
8am to 10:20am workout = more than 2 hours of pushing HHEAVY weights.
Ganyan pala pag ADVANCED na.
Pardon my ignorance: Yan po ba ay pang-maintenance nyo lang?
bro kasama ata dusa 2hours ++ na un yung 10 mins WU at 20mins walked
pwede rin sigurong pang advanced sa tulad ni sir V pero most likely yan ang isa sa nag papasya kay sir V sa buhay nya
Comments
Awkward nga mga angle ng bench sa power arms gym. Nahihirapan din ako mag adjust lalo na sa incline BP
kaibigan ko nagpapasama sa akin tumingin ng benches sa Ensayo for personal use. Mukhang hihilain ko na lang sya sa Fenix o sa Raon para masmarami options.
Duration 4:00-5:10pm
Jogging 10 minutes
Sprints intervals (120-300yards) 60 minutes
Duration 4:15-6:50pm
Stretching 10 minutes
Roman chair twist 1 set to failure
Cable crunches superset with hanging leg raises 3 sets
Weighted leg raises 3 sets
Swissball jacknife 3 sets
3way side bends 40 reps per side
Conventional DL
175lbs x 15
225lbs x 15
265lbs x 15
315lbs x 10
355lbs x 5
Standing Arnold press
30lbs x 15 x 2
40lbs x 15 x 2
50lbs x 15
DB shoulder press
60lbs x 25 x 2
70lbs x 18
Pullups (twisting grip)
BW x 12 x 3
Neutral grip pulldowns
150lbs x 12 x 3
Machine dips superset with chest supported DB rows
215lbs x 20 / 70lbs each x 12
255lbs x 15 / 70lbs each x 12 (2 sets)
Rope pressdown
120lbs x 15x 2
150lbs x 12 x 2
Cable curls
70lbs each x 10 x 3
BB curls 70lbs with resistance bands
12 reps x 3
Seated side laterals
25lbs x 20 x 3
Machine crunches 3 sets to failure
Walk home 20 minutes
That's right bro, stay positive and focused day in and day out
About supps, kung mataas consumption mo ng meat pwde na walang whey. Fishoil on the other hand is very helpful for whatever goal and general health na din
Duration 8:00-9:00pm
Legpress superset with squats
220lbs x 20 / 130lbs x 15
320lbs x 20 / 130lbs x 15
420lbs x 15 / 170lbs x 12
Squats
170lbs x 12
200lbs x 12
200lbs x 10 (stopped due very sharp knee pain)
Calf presses
520lbs x 25 x 5
Roman chair twist 2 sets
Hanging leg raises 1 set
Power cleans
130lbs x 5 x 5
150lbs x 5
170lbs x 3
Anyare? Ano bumiktima sayo?
Actually matagal na to pero tolerable, hindi ko pinapansin. Kaya pa naman e.
3-4 days after ko mag max sa BP (205) train ulit ako chest pero incline db naman then boom di ko na natapos yung 70's sobrang sakit na haha.
Nag ttrain pa din ako chest ngayon kaya lang flat lang at light weight gang 130-140 lang.
Sa delts RIP military press or db shoulder press na ko.
Puro laterals muna haha
Flat bp/db lang kaya ko i-press ngayon pero light weight.
Lahat ng ibang press wala na,specially overhead.
Duration 8:00-10:20am
Stretching 10 minutes
Cable crunches 2 sets
Machine crunches 5 sets
3 way side bends 30 reps per side (2 sets)
Tbar rows
130lbs x 15 x 2
170lbs x 15 x 2
210lbs x 12 x 2
250lbs x 10
HS rows (Overhand grip)
300lbs x 8 x 2
HS rows (Neutral grip)
300lbs x 10
320lbs x 8 x 2
DB shoulder press
40lbs x 15 (standing)
60lbs x 20
70lbs x 15 superset with Standing Arnold press 35lbs x 15
Chest supported DB rows
70lbs each x 12 x 2
Face pulls
100lbs x 15
130lbs x 15
150lbs x 12
Underhand pulldowns
150lbs x 15 x 2
170lbs x 12
Walk home 30 minutes
Duration 9:45-10:50am
Warm up: Box squats (bar only 5 sets)
Legpress
200lbs x 20 x 2
300lbs x 20
420lbs x 15
Bulgarian Split squats
BW+30lbs x 15 per leg
BW+55lbs x 12 per leg
BW+70lbs x 12 per leg
BW+100lbs x 10 per leg
Step ups
BW+50lbs x 12 x 3 sets per leg
Romanian Deadlift
130lbs x 15
200lbs x 15
250lbs x 15
Calf presses
540lbs x 20 x 6
Woah sa Split Squats. Hated those one legged exercises like this and Lunges. Pero I like Step Ups. Paano ka nakapagstepup sa Proj Arm? Inakyatan mo bench?
Duration 8:30-10:20am
Stretching 10 minutes
Cable crunches superset with swissball jacknife 2 sets
Machine crunches 2 sets
Weighted leg raises 2 sets
Incline BP
155lbs x 15 x 2
205lbs x 15
205lbs x 10 x 2
225lbs x 5 x 3
245lbs x 5
Incline DB press superset with Netral grip pullups
80lbs x 15 / BW x 15
80lbs x 15 / BW x 12
80lbs x 12 /BW x 12
Dip Machine superset with Seated cable rows
240lbs x 15 / 170lbs x 18
280lbs x 12 / 190lbs x 15
300lbs x 10 / 210lbs x 12
Machine flyes
140lbs x 15 x 4
DB curls
35lbs x 10 (seated incline)
35lbs x 12 x 4
Walk home 20 minutes
Duration 10:00-11:00am
Warm up: squats (bar only)
3 sets high bar
3 sets front squats
Legpress 100lbs x 70
Sumo deadlift 150lbs x 20
Legpress 200lbs x 50
Sumo deadlift 220lbs x 13
Legpress 300lbs x 30
Sumo deadlift 300lbs x 6
Coventional deadlift 300lbs x 10
Calf presses
580lbs x 30
600lbs x 20 x 5
Duration 9:45-11:40am
Stretching 10 minutes
Conv Deadlift
180lbs x 15 x 2
250lbs x 15
320lbs x 10
360lbs x 4 x 2
HS press superset with gorilla pullups
300lbs x 15 x 2
340lbs x 15
380lbs x 12 / BW x 15
420lbs x 8 / BW x 15
420lbs x 7 / BW x 12 (2sets)
380lbs x 12
Incline DB press superset with chest supported DB rows
80lbs x 20 / 80lbs x 12
80lbs x 17 / 80lbs x 12
80lbs x 15 / 80lbs x 12
Dips superset with twist grip pullups
BW+60lbs x 17 / BW x 10
BW+80lbs x 15 / BW x 10
Standing Arnold press
45lbs x 12 x 5
Side laterals
25lbs x 15 x 3
PBB GWO with rtravino, ISamsonJeff, Jettie, Beardugo and RenOnidas
May 27, 2014
Duration 1:35-4:20pm
Stretching 10 minutes
Cable crunches 3 sets
Swissball jacknife 3 sets
3 way side bends 60 reps per side
Plate push sit ups superset with twists 3 sets
Incline board leg raises 3 sets
Weighted leg raises 3 sets
Dragon flags 2 sets
Legpress
125lbs x 50
225lbs x 30
325lbs x 25
425lbs x 15
515lbs x 12
Bulgarian Split Squats
BW x 15 reps per leg (2 sets)
Squats
115lbs x 20 x 2
135lbs x 20
175lbs x 20
205lbs x 15
225lbs x 15
245lbs x 10
245lbs x 12
Leg extensions
170lbs x 15 x 2
Leg curls
130lbs x 15 x 5
Walking lunges
BW x 12 steps per leg
BW+35lbs x 12 steps per leg (2 sets)
Seated calf raises
200lbs x 15 x 4
Single Leg Standing Calf Raises
200lbs x 12 x 4 sets per leg
Walk home 25 minutes
Duration 8:00-10:20am
Stretching 10 minutes
Incline BP
135lbs x 20
175lbs x 20 x 2
205lbs x 22
225lbs x 13
245lbs x 9
HS press
340lbs x 15 x 2
380lbs x 10 x 2
Machine flyes
140lbs x 15 x 4
Dip Machine
240lbs x 18
240lbs x 15
280lbs x 12
Standing DB Arnold press
40lbs x 12 x 4
Rear delt DB rows superset with Rear raises (3 sets)
60lbs x 12 / 25lbs x 20
Plyo push ups
40 reps x 4
Heavy cable crunches 2 sets
Weighted Leg raises 3 sets
Walk home 20 minutes
Ganyan pala pag ADVANCED na.
Pardon my ignorance: Yan po ba ay pang-maintenance nyo lang?
bro kasama ata dusa 2hours ++ na un yung 10 mins WU at 20mins walked
pwede rin sigurong pang advanced sa tulad ni sir V pero most likely yan ang isa sa nag papasya kay sir V sa buhay nya