i'll be officially training at Pasig Fitness from now on. Pinakamalapit at pinaka mura (kung pwede lang tumalon sa bakod ng subdivision may shortcut na hehe). Lots of machines, bumper plates but no olybar, power cage, very spacious, cardio equipments with no extra charge, slippery bars but i can deal with that, 90lbs DB max, TRX, Legit Hammer strength machines, MMA and crossfit area.... but what i like about the place is the atmosphere. Everyone is training seriously and assisting each other. The best part, dami halimaw, aesthetic crew and athletes here. Its been a long time since i felt ordinary. I feel motivated and taunted which is exactly what i've been longing for. This is it!
sir vinch, yan yung main nang body fitness , body tunes, etc diba?
ok sana sa gym nila, kahit ako, sa body tunes din nag simula,dami rin nilang machines samin,. wala naman talaga akong balak lumipat, kung di lang talaga lage akong naiinjure since lage akong nagpasasabihan nang bantay na idahan dahan ung pag baba nang plates, ultimo plates na ilalapag mo sa sahig, kailangan "handle with care".
i'll be officially training at Pasig Fitness from now on. Pinakamalapit at pinaka mura (kung pwede lang tumalon sa bakod ng subdivision may shortcut na hehe). Lots of machines, bumper plates but no olybar, power cage, very spacious, cardio equipments with no extra charge, slippery bars but i can deal with that, 90lbs DB max, TRX, Legit Hammer strength machines, MMA and crossfit area.... but what i like about the place is the atmosphere. Everyone is training seriously and assisting each other. The best part, dami halimaw, aesthetic crew and athletes here. Its been a long time since i felt ordinary. I feel motivated and taunted which is exactly what i've been longing for. This is it!
sir vinch, yan yung main nang body fitness , body tunes, etc diba?
ok sana sa gym nila, kahit ako, sa body tunes din nag simula,dami rin nilang machines samin,. wala naman talaga akong balak lumipat, kung di lang talaga lage akong naiinjure since lage akong nagpasasabihan nang bantay na idahan dahan ung pag baba nang plates, ultimo plates na ilalapag mo sa sahig, kailangan "handle with care".
oo bro yun main branch and pinakamalaki din. parang isang basketbball court yung laki. nasabihan din ako nung bantay pag lapag ng DB . bagsak na pala yung lagay na yun yung konting tunog hehe
SUPERSET: Incline HS press and HS rows
220lbs x 12 / 220lbs x 12 (2 sets)
Incline DB Press
70lbs x 20 x 2
80lbs x 15
TRI-SET
Set 1:
HS shoulder press 180lbs x 15
Neutral Pullups BW+35lbs x 10
Dips BW+35lbs x 20
Set 2:
HS shoulder press 220lbs x 10
Neutral Pullups BW+55lbs x 6
Dips BW+55lbs x 15
Pec Deck
Full stack x 3 sets to failure
Chest Supported Tbar Rows
120lbs x 12
-- Di ko na tinuloy kasi lumapit yung bantay at sinabihan ako na bawal daw lagyan ng bumper plate yung old equipments... WTF! para isang plato lang! Sana tumingin muna sya paligid para malaman nya na kulang plates nila pag madami tao! Pati pag lapag ko ng DB sa sahig, e dahan dahan na nga yun kasi sinabihan nya na ako last time..Nananahimik ako sa sulok malayo sa mga tao tapos talagang lumapit galing sa kabilang dulo ng gym e halos isang basketball court ang layo ko sa kanya. Wow! ako lang binabantayan mo? F*ckin mirer!! Sinagot ko nga, sabi ko dami naman bawal dito! Di ata sila familiar sa tunog ng heavy weights dun, Kahit naman sino alam ang difference ng nagbabagsak ng gamit at naglalapag ng mabigat sa sahig... Hirap kasi sa ibang gym dami gusto maghari-harian, kala mo teritoryo nila yun at hindi welcome yung mga hindi nila trip. Bwisit!
sir v, question. ano difference ng bodybuilder vs. fitness model interms of training and diet?
Wala. Bodybuilders could be fitness models for magazines, ramp model etc. depende sa package nila. Model ng Gasp si Branch Warren and Model naman ng Gymshark si Matt Ogus. Pag sinabi lang kasi na "fitness model" ang market nya medyo mainstream pwede sa karaniwang tao. Yung Typical bodybuilders naman more on the competitive and pro ranks. Pero training and diet parehas lang sila ng approach when it comes to gaining muscle and losing fat. Drug use and needs siguro medyo magkaiba depends on what level they are in.
pero di ba parang mas manipis sila lazar & zyzz compared kina kai greene, hpil ronnie and etc. ? roids and stuff pero same lang tlga?
Oo bro, kahit satin na average joes lang same diet and training din. Genetics and drugs separates them from the rest of the population. Hardwork and effort can't be measured so we can't assume that they are bigger or more aesthetic because they lift heavier? eat quality foods? I often ask myself what if I'll take 5 kinds of steroids, what will I look? I know some one who did that and he went from typical gymrat to cover model physique in 3 months!!! As in muscular, ripped and veiny!! I also know some one who's only taking sustanon then went crazy on other drugs for competition. He looks like a big bouncer pero after the cycles yung existing mass nya dumoble pa and the transformation was jaw dropping... I know these guys, they train hard and eat smart but they wont get those results by training and diet alone. Pagdating sa outcome ng results, personal goals pa din mangingibabaw kasi may choice naman sila lazar na magpalaki ng sobra e kaso mas prefer nila yung physique na ganun, di kagaya sa IFBB na palakihan talaga.
Bro, I'm going to include Leg Raises in my program. I just need your thoughts since you have years of experience
For example, I was able to progress to 10 reps x 3 sets of leg raises, how do I increase the load further ?
Before (~2 years ago), I do weighted knee raises on a captain's chair with dumbbells pinched between my feet. But as the dumbbell gets heavier (I think I reached ~50 lbs), it's harder to pinch them and its get in the way of focusing on my abs
Bro, I'm going to include Leg Raises in my program. I just need your thoughts since you have years of experience
For example, I was able to progress to 10 reps x 3 sets of leg raises, how do I increase the load further ?
Before (~2 years ago), I do weighted knee raises on a captain's chair with dumbbells pinched between my feet. But as the dumbbell gets heavier (I think I reached ~50 lbs), it's harder to pinch them and its get in the way of focusing on my abs
Wag ka muna mag add ng weight, adjust mo lang konti yung angle. Sa incline board ka magleg raises.
paminsan minsan, I think so... kahapon nag cup noodles ako e yung lapaz batchoy! solb! pero half lang nung oil yung nilagay ko.
Bale first meal ko yesterday:
500g boiled chicken breast fillet
1.5 cups oatmeal
Cup noodles na malaki
1st meal? ilang meal ka sir V? 500g agad! dang! ano meal scheme mo sir v
Twice lang ako kumain yesterday. Yan yung Meal 1. Meal 2 is
2 cups rice
3 tomatoes with 1 salted egg
400g pan fried thigh fillet (no oil)
1 roasted eggplant
twice? hmm that makes me think, naka IF ka sir V?
Not really, I eat when I want to. Kasi nakalatag naman yung menu ko for the day. Sometimes 1 eat 3x sometimes almost every hour , depends on what makes me happy. Speaking of fasting, we all fast one way or another di lang natin alam. Ako personally I do a cyclical fast, ranging from 9-22hours depende sa tawag ng kalikasan. It's basically not about the "fasting" it's more dependent on you total calories daily. Eto article from TNation nung isang araw lang lumabas, halos ganito yung normal na nagyayare sakin (minus the fancy name).
Not really, I eat when I want to. Kasi nakalatag naman yung menu ko for the day. Sometimes 1 eat 3x sometimes almost every hour , depends on what makes me happy. Speaking of fasting, we all fast one way or another di lang natin alam. Ako personally I do a cyclical fast, ranging from 9-22hours depende sa tawag ng kalikasan. It's basically not about the "fasting" it's more dependent on you total calories daily. Eto article from TNation nung isang araw lang lumabas, halos ganito yung normal na nagyayare sakin (minus the fancy name).
yup ideal nga sya. 22 is loooonnggg pero i gues kapag nasanay na ung katwan nag aadapt naman sya. pag nag stall ako sir v ng mga march (well hopefully not) im thinking of trying if. mukang kaya naman, did it for like 3 days masubukan lang. kaya ko naman 16 hrs wuth 8 hr window. looks promising.
ACtually ang sinanay dapat e yung kumain lang ng nasa quota. Eversince planado yung volume ng food ko, madali na mentally makasurvive sa isang araw kahit last na kain mo pa ay 6 hours before bed or kahit Hindi ka agad kumain after WO. Hindi hihingi ng pagkain katawan mo, unless very hectic day at short ka talaga sa energy. Yung 22 hours fast pag weekends yun madalas kasi pag nagbuffet ako busog pako hangang kinabukasan. So yung span of time na hindi ako kumakain e hindi ako gutom nun, nagpapababa pa nga ako ng kinain yesterday. After 17 hours siguro mararamdaman ko na medyo maluwag na stomach ko, may times lang na umabot ng 22 hours bago ako nakakain ulit.
sir V, question lang po. ung EPOC ba effective sa fat loss base sa kaalaman o experience mo? and if ever benefiial sya, threadmill or stationary bike for how many minutes dapat? or any recommendations? thanks sir V
sir V, question lang po. ung EPOC ba effective sa fat loss base sa kaalaman o experience mo? and if ever benefiial sya, threadmill or stationary bike for how many minutes dapat? or any recommendations? thanks sir V
EPOC is the afterburn effect. meaning the higher the intensity mas matindi ang afterburn. 30minutes sprints versus 30 minutes jog... Mas matindi ang afterburn ng sprints. Depende sa case, kung todo ka sa bike tapos lakad lang sa threadmill, mas intense yung bike. Unless Sprints gawin mo sa threadmill. So wala sa equipment yan, nakadepende yan sa gagawin mo dun sa equipment. Yung EPOC hindi lang sa cardio yan, applicable yan sa lahat kahit pagiigib lang ng tubig.kung effective ba sya sa fatloss? I would say conditional yes... kasi madaming factors ang involved. Higher EPOC will help but its only a fraction of the big picture. Honestly, ganda pakingan ng "EPOC" pero i personally dont know if its really happenning haha malay ko ba basta alam ko lang mas napagod ako mas nahirapan ako e mas ok. I dont really care about science. I prefer broscience
sir V, question lang po. ung EPOC ba effective sa fat loss base sa kaalaman o experience mo? and if ever benefiial sya, threadmill or stationary bike for how many minutes dapat? or any recommendations? thanks sir V
EPOC is the afterburn effect. meaning the higher the intensity mas matindi ang afterburn. 30minutes sprints versus 30 minutes jog... Mas matindi ang afterburn ng sprints. Depende sa case, kung todo ka sa bike tapos lakad lang sa threadmill, mas intense yung bike. Unless Sprints gawin mo sa threadmill. So wala sa equipment yan, nakadepende yan sa gagawin mo dun sa equipment. Yung EPOC hindi lang sa cardio yan, applicable yan sa lahat kahit pagiigib lang ng tubig.kung effective ba sya sa fatloss? I would say conditional yes... kasi madaming factors ang involved. Higher EPOC will help but its only a fraction of the big picture. Honestly, ganda pakingan ng "EPOC" pero i personally dont know if its really happenning haha malay ko ba basta alam ko lang mas napagod ako mas nahirapan ako e mas ok. I dont really care about science. I prefer broscience
copy that idol V cheers
na gets ko ibig mo sabihin hihihi ako din mas ok ang broscience hahahaha
INTENSITY is the key hehehe cheers
Bro question? Nakakatulong ba ung compression leggings/tights sa mga leg exercises? Ano benefit nun? How about knee wraps? Is it beneficial? Especially sa squats and leg presses. Tnx.
Leg day last 2014 Valentine's Day... Leg Day last year, leg day this year... Coincidence? or consistency?
I think both... Coincidence dahil I was wearing the same sweatshirt today and last year... Consistency dahil sabay kami naglegs ng wife ko. Talking about dating on the squat rack!
Bro question? Nakakatulong ba ung compression leggings/tights sa mga leg exercises? Ano benefit nun? How about knee wraps? Is it beneficial? Especially sa squats and leg presses. Tnx.
Never ko pa nasubukan yun bro kahit knee wraps. but i think it can help add a few pounds on your squat.
Sa Pasig Fitness Gym pa ba 'to? Where'd you get all the plates?
May 45's and 40's sila. kasya hangang 5 plates per side. dun sa equipment First time ko nga naglegs bumper plates nilagay ko kasi dami tao ubos yung 45s
Comments
sir vinch, yan yung main nang body fitness , body tunes, etc diba?
ok sana sa gym nila, kahit ako, sa body tunes din nag simula,dami rin nilang machines samin,. wala naman talaga akong balak lumipat, kung di lang talaga lage akong naiinjure since lage akong nagpasasabihan nang bantay na idahan dahan ung pag baba nang plates, ultimo plates na ilalapag mo sa sahig, kailangan "handle with care".
oo bro yun main branch and pinakamalaki din. parang isang basketbball court yung laki. nasabihan din ako nung bantay pag lapag ng DB . bagsak na pala yung lagay na yun yung konting tunog hehe
Duration 5:45-7:10am
Stretching 10 minutes
SUPERSET: Incline HS press and HS rows
220lbs x 12 / 220lbs x 12 (2 sets)
Incline DB Press
70lbs x 20 x 2
80lbs x 15
TRI-SET
Set 1:
HS shoulder press 180lbs x 15
Neutral Pullups BW+35lbs x 10
Dips BW+35lbs x 20
Set 2:
HS shoulder press 220lbs x 10
Neutral Pullups BW+55lbs x 6
Dips BW+55lbs x 15
Pec Deck
Full stack x 3 sets to failure
Chest Supported Tbar Rows
120lbs x 12
-- Di ko na tinuloy kasi lumapit yung bantay at sinabihan ako na bawal daw lagyan ng bumper plate yung old equipments... WTF! para isang plato lang! Sana tumingin muna sya paligid para malaman nya na kulang plates nila pag madami tao! Pati pag lapag ko ng DB sa sahig, e dahan dahan na nga yun kasi sinabihan nya na ako last time..Nananahimik ako sa sulok malayo sa mga tao tapos talagang lumapit galing sa kabilang dulo ng gym e halos isang basketball court ang layo ko sa kanya. Wow! ako lang binabantayan mo? F*ckin mirer!! Sinagot ko nga, sabi ko dami naman bawal dito! Di ata sila familiar sa tunog ng heavy weights dun, Kahit naman sino alam ang difference ng nagbabagsak ng gamit at naglalapag ng mabigat sa sahig... Hirap kasi sa ibang gym dami gusto maghari-harian, kala mo teritoryo nila yun at hindi welcome yung mga hindi nila trip. Bwisit!
Wala. Bodybuilders could be fitness models for magazines, ramp model etc. depende sa package nila. Model ng Gasp si Branch Warren and Model naman ng Gymshark si Matt Ogus. Pag sinabi lang kasi na "fitness model" ang market nya medyo mainstream pwede sa karaniwang tao. Yung Typical bodybuilders naman more on the competitive and pro ranks. Pero training and diet parehas lang sila ng approach when it comes to gaining muscle and losing fat. Drug use and needs siguro medyo magkaiba depends on what level they are in.
Oo bro, kahit satin na average joes lang same diet and training din. Genetics and drugs separates them from the rest of the population. Hardwork and effort can't be measured so we can't assume that they are bigger or more aesthetic because they lift heavier? eat quality foods? I often ask myself what if I'll take 5 kinds of steroids, what will I look? I know some one who did that and he went from typical gymrat to cover model physique in 3 months!!! As in muscular, ripped and veiny!! I also know some one who's only taking sustanon then went crazy on other drugs for competition. He looks like a big bouncer pero after the cycles yung existing mass nya dumoble pa and the transformation was jaw dropping... I know these guys, they train hard and eat smart but they wont get those results by training and diet alone. Pagdating sa outcome ng results, personal goals pa din mangingibabaw kasi may choice naman sila lazar na magpalaki ng sobra e kaso mas prefer nila yung physique na ganun, di kagaya sa IFBB na palakihan talaga.
Duration 6:30-8:20pm
Stretching 10 minutes
Machine Squats
180lbs x 25
270lbs x 20
320lbs x 15
360lbs x 15
Squats
145lbs x 15
175lbs x 15
225lbs x 12
265lbs x 6
285lbs x 3
Machine Squats
360lbs x 12
400lbs x 10
Standings Calf Raises
430lbs x 25 x 5
SLDL
105lbs x 15
145lbs x 15
Deficit Deadlift (ankle level)
195lbs x 10
245lbs x 8
285lbs x 5
315lbs x 3
Cable Crunches 3 sets
Dragon Flags 2 sets
Lying Leg Raises 3 sets
Walk home 15 minutes
For example, I was able to progress to 10 reps x 3 sets of leg raises, how do I increase the load further ?
Before (~2 years ago), I do weighted knee raises on a captain's chair with dumbbells pinched between my feet. But as the dumbbell gets heavier (I think I reached ~50 lbs), it's harder to pinch them and its get in the way of focusing on my abs
Wag ka muna mag add ng weight, adjust mo lang konti yung angle. Sa incline board ka magleg raises.
1st meal? ilang meal ka sir V? 500g agad! dang! ano meal scheme mo sir v
Twice lang ako kumain yesterday. Yan yung Meal 1. Meal 2 is
2 cups rice
3 tomatoes with 1 salted egg
400g pan fried thigh fillet (no oil)
1 roasted eggplant
twice? hmm that makes me think, naka IF ka sir V?
Not really, I eat when I want to. Kasi nakalatag naman yung menu ko for the day. Sometimes 1 eat 3x sometimes almost every hour , depends on what makes me happy. Speaking of fasting, we all fast one way or another di lang natin alam. Ako personally I do a cyclical fast, ranging from 9-22hours depende sa tawag ng kalikasan. It's basically not about the "fasting" it's more dependent on you total calories daily. Eto article from TNation nung isang araw lang lumabas, halos ganito yung normal na nagyayare sakin (minus the fancy name).
http://www.t-nation.com/diet-fat-loss/time-restricted-plus-diet
Duration 6:20-8:30pm
Stretching 15 minutes
Standing OHP
135lbs x 10 x 2
155lbs x 7 x 2
175lbs x 3 x 3
High Incline DB Press
60lbs x 20+
70lbs x 17
80lbs x 14
90lbs x 10
Neutral Pullups
BW+44lbs x 6 x 6
Machine Flyes
150lbs x 30
Superset: HS Shoulder Press and Superman Machine Rows
180lbs x 15 / 180lbs x 15
230lbs x 12 / 230lbs x 12
Circuit: (2 rounds)
Tricep Pressdown 150lbs x 15
Cable Curls 120lbs x 15
Tricep Pressdown 150lbs x 15
Cable Curls 120lbs x 15
Bent Over Raises
30lbs x 15 x 2
Walk home 15 minutes
yup ideal nga sya. 22 is loooonnggg pero i gues kapag nasanay na ung katwan nag aadapt naman sya. pag nag stall ako sir v ng mga march (well hopefully not) im thinking of trying if. mukang kaya naman, did it for like 3 days masubukan lang. kaya ko naman 16 hrs wuth 8 hr window. looks promising.
EPOC is the afterburn effect. meaning the higher the intensity mas matindi ang afterburn. 30minutes sprints versus 30 minutes jog... Mas matindi ang afterburn ng sprints. Depende sa case, kung todo ka sa bike tapos lakad lang sa threadmill, mas intense yung bike. Unless Sprints gawin mo sa threadmill. So wala sa equipment yan, nakadepende yan sa gagawin mo dun sa equipment. Yung EPOC hindi lang sa cardio yan, applicable yan sa lahat kahit pagiigib lang ng tubig.kung effective ba sya sa fatloss? I would say conditional yes... kasi madaming factors ang involved. Higher EPOC will help but its only a fraction of the big picture. Honestly, ganda pakingan ng "EPOC" pero i personally dont know if its really happenning haha malay ko ba basta alam ko lang mas napagod ako mas nahirapan ako e mas ok. I dont really care about science. I prefer broscience
copy that idol V cheers
na gets ko ibig mo sabihin hihihi ako din mas ok ang broscience hahahaha
INTENSITY is the key hehehe cheers
Duration 6:40-8:10pm
Stretching 10 minutes
Front Squats**
115lbs x 15
145lbs x 15
165lbs x 10
185lbs x 5
**all sets finished with Leg Extensions 135lbs x 15
Leg Extension
135lbs x 21,12,17
Machine Squats
340lbs x 8 x 4
Leg Extensions
175lbs x 15 x 3
Single Seated Calf Raises
75lbs x 15 x 3 each
Single Standing Calf Raises
180lbs x 15 x 3 each
Cable Crunches 5 Sets
Lying Leg Raises 4 Sets
Sa Pasig Fitness Gym pa ba 'to? Where'd you get all the plates?
Leg day last 2014 Valentine's Day... Leg Day last year, leg day this year... Coincidence? or consistency?
I think both... Coincidence dahil I was wearing the same sweatshirt today and last year... Consistency dahil sabay kami naglegs ng wife ko. Talking about dating on the squat rack!
Never ko pa nasubukan yun bro kahit knee wraps. but i think it can help add a few pounds on your squat.
May 45's and 40's sila. kasya hangang 5 plates per side. dun sa equipment First time ko nga naglegs bumper plates nilagay ko kasi dami tao ubos yung 45s
Duration 5:45-7:30pm
Stretching 10 minutes
SUPERSET: Dips and Neutral Pullups
BW+44lbs x 20 / BW+44lbs x 7 (2 sets)
BW+66lbs x 15 / BW+44lbs x 7
BW+88lbs x 15 / BW+55lbs x 5
CGBP
190lbs x 15
220lbs x 9
Chest Supported DB Rows
80lbs each x 12 x 2
SUPERSET: HS Shoulder Press and Lateral Raises
180lbs x 15 / 25lbs x 15
200lbs x 15 / 30lbs x 15
220lbs x 12 / 30lbs x 15
Seated Cable Rows
200lbs x 15 x 2
Incline Bench Curls 35lbs x 10 each
Alt. DB Curls 45lbs x 8 each
Cable Curls 110lbs x 12
Cable Crunches 3 sets
Walk home 15 minutes