Squats
133lbs x 20,20,15
155lbs x 15,15
177lbs x 15
200lbs x 15
222lbs x 12
243lbs x 5,5 (30 seconds rest)
265lbs x 3,3,3 (every 40 seconds)
200lbs x 12,10,10,10,8 (30-50 seconds rest)
Front Squats
155lbs x 10,8,8,9
Zercher Squats
155lbs x 8,7,7,8
Standing Calf Rsises (uneven stance)
240lbs x 5 sets to failure
Alternate Sets Series (No rest in between)
Cable Rows 120lbs x 10
Straight Arm Pulldowns 100lbs x 10
Cable Rows 120lbs x 10
Straight Arm Pulldowns 100lbs x 10
Cable Rows 120lbs x 10
Straight Arm Pulldowns 80lbs x 10
Cable Rows 130lbs x 10
Straight Arm Pulldowns 80lbs x 10
Cable Rows 130lbs x 10
Straight Arm Pulldowns 80lbs x 10
Cable Rows 150lbs x 8
Straight Arm Pulldowns 80lbs x 10
Cable Rows 150lbs x 8
Straight Arm Pulldowns 80lbs x 10
Cable Rows 120lbs x 10
Straight Arm Pulldowns 80lbs x 10
HS Rows
220lbs x 15,8,12
Cable Curls
110lbs x 5 sets to failure
Walk home 15 minutes
Very light WO for today. Sprained right wrist. Hindi kaya overhand and underhand grip. Sulit na din not bad for 25 minutes. Sana gumaling na ito bago mag-GWO sa tuesday.
Front Squats
90lbs x 15,15,12
133lbs x 12,10,13
155lbs x 6,8,8
177lbs x 4,6,3,3
133lbs x 15
Sir V, nag trytry ako ng front squats kahapo (di akko makapag back squats me bagong tattoo lhihi) di ko mahuli ung proper placement ng bar? pag masyadong mababa gumugulong, kapag naman sinasagad ko nasasakal ako?
ahhh.. so its normal na masakal ako? ung parang hirap makalunok? ill try again later sir!
actually eto rin yung advice ko kay emman about the front squat, tipong sa bar placement, dikit na dikit yung bar sa katawan ko, yung tipong pag tinry kong yumuko, sakal to da max na ko. don't worry, you'll get the hang of it. practice lang sa proper placement nang bar paps. makukuha mo rin yan.
Trapbar Deadlift
260lbs x 6
330lbs x 3
370lbs x 1,1,1
Dips
(warm up probably about 10 sets of BW dips)
BW+44lbs x 15
BW+66lbs x 12
BW+88lbs x 12
Flat Bench Press
200lbs x 10
210lbs x 8
240lbs x 5
250lbs x 3,2
Cable Rows (dropset)
200lbs,180lbs, 160lbs, 120lbs, 100lbs x 8-12 reps each
Incline DB Press
70lbs x 15
80lbs x 12,10
Pullups
BW+33lbs x 8,8,6
Tricep Rope Pressdown
150lbs x 12 x 3
Cable Curls
120lbs x 12 x 4
Walkhome 15 minutes
@nrg500 for tricep isolations atleast 10 reps for me. 10-15 reps usually yung range ko. After 12 reps i stop counting or tinitigil ko na yung exercise kasi i get bored. Add na kagad ako weight para within 12 lang magawa ko. The only time i keep going kahit umabot na ng 20+ reps pag feel na feel ko yung muscle without stress sa joints at grip.
Front Squats
135lbs x 5,5,5 (5 reps every 10 seconds)
135lbs x 10,10,10 (10 reps every 30 seconds)
155lbs x 10
180lbs x 7
200lbs x 4,4,4 (new PR)
Back Squats
200lbs x 12
220lbs x 10
245lbs x 8
265lbs x 8
290lbs x 5
305lbs x 3
Front Squats
135lbs x 20, 15
Leg Extensions
160lbs x 12-15 reps x 6
Standing Single Leg Calf Raises
170lbs x 8 sets to failure per leg
Standings Calf Raises
250lbs x 2 sets to failure
Cable Crunches 3 sets
3-way side bends 2 sets per side
Incline Board Leg Raises 4 sets
Walk home 15 minutes
I was thinking of deloading on squats this week to rest my knees and lower back before I jump over to heavier weights next month. But yoda didn't agree so i pushed it one last time before I get a well deserved deload. It feels good to taste 300lbs again and get a new PR on Front Squats after battling with knee and back problems for several months. Walked home with pride wearing my GRIND ALL DAY shirt!
Naiisip ko pa lang iangat di ko na maiangat ung bar hahaha
Maraming magagandang physique dito sa pinas at murin talaga ako pero si sir V idol ko talaga! Natty na mala matt ogus ang datingan.. thanks sa pag inspired samenBtw sir V, your opinion, kung hindi nman heavy ang back squat, pede ba after ng back squat eh front squat agad? Thanks
Naiisip ko pa lang iangat di ko na maiangat ung bar hahaha
Maraming magagandang physique dito sa pinas at murin talaga ako pero si sir V idol ko talaga! Natty na mala matt ogus ang datingan.. thanks sa pag inspired samenBtw sir V, your opinion, kung hindi nman heavy ang back squat, pede ba after ng back squat eh front squat agad? Thanks
Thanks bro! Ordinary nalang ako tignan nowadays, ang dami ng may magagandang katawan lalo na sa gym namin. Salamat nalang at ahead nako ng several years sa karamihan at naenjoy ko na yung maayos na katawaan bago pa sya maging uso ngayon. What I'm working for right now is a powerful physique. Hindi ko madescribe exactly kung ano itsura ng powerful physique pero something like the baddest, meanest, badass alphamale version of myself. Yung tipong mahirap icompare sa iba. May unique identity at trademark attributes. Nagbrowse ako ng old pics at logs ko kahapon, pagaaralan ko pa ito pero sana may marating tong plano ko hehe
About sa squats, depende yan sayo. Sa back squat kasi may tendency na magdominate yung hips pag medyo pagod na, so less quad involvement. Inuuna ko yung front squats lately to ensure na well stimulated na sya. Mahirap din magstabilize ng bar sa FS, kelangan fresh pa yung lower back mo. Incase hindi heavy yung back squat mo, same problem pa din maeencounter mo which is balancing the bar. So wala kang magiging issue sa legs kahit ano unahin mo kasi tatamaan pa din yun. It's just a matter of what should be prioritized to maximize your training.
What I'm working for right now is a powerful physique. Hindi ko madescribe exactly kung ano itsura ng powerful physique pero something like the baddest, meanest, badass alphamale version of myself. Yung tipong mahirap icompare sa iba.
Comments
Duration 7:00-8:10pm
Squats
133lbs x 20,20,15
155lbs x 15,15
177lbs x 15
200lbs x 15
222lbs x 12
243lbs x 5,5 (30 seconds rest)
265lbs x 3,3,3 (every 40 seconds)
200lbs x 12,10,10,10,8 (30-50 seconds rest)
Front Squats
155lbs x 10,8,8,9
Zercher Squats
155lbs x 8,7,7,8
Standing Calf Rsises (uneven stance)
240lbs x 5 sets to failure
Walk home 15 minutes
Duration 6:50-8:10pm
Standing OHP
112lbs x 12, 10
135lbs x 10,10
156lbs x 8,7
178lbs x 5,5
200lbs x 2,4
Neutral Pullups (chin touching the bar 1 second pause)
BW+35lbs x 6,6,6,6,5
HS Shoulder Press*
200lbs x 12-15 reps x 3
(finished with Rear and Side Raises 25lbs to failure)
Front Bar Raises
40lbs x 10 x 3
Cable Crunches 3 sets
Walk home 15 minutes
Duration 6:45-8:15pm
Stretching 10 minutes
Zercher Deadlift
133lbs x 8
200lbs x 5
Squats
200lbs x 8
222lbs x 8
244lbs x 6
266lbs x 3
288lbs x 3
Front Squats
133lbs x 8
155lbs x 8,6,6
Leg Extensions
170lbs x 15,10,12,12,12
Standings Calf Raises
320lbs x 20 x 5
Walk home 15 minutes
may client kasi ako ng 5pm kaya pagkatapos pa ako nagbubuhat.
Duration 6:40-7:30pm
Alternate Sets Series (No rest in between)
Cable Rows 120lbs x 10
Straight Arm Pulldowns 100lbs x 10
Cable Rows 120lbs x 10
Straight Arm Pulldowns 100lbs x 10
Cable Rows 120lbs x 10
Straight Arm Pulldowns 80lbs x 10
Cable Rows 130lbs x 10
Straight Arm Pulldowns 80lbs x 10
Cable Rows 130lbs x 10
Straight Arm Pulldowns 80lbs x 10
Cable Rows 150lbs x 8
Straight Arm Pulldowns 80lbs x 10
Cable Rows 150lbs x 8
Straight Arm Pulldowns 80lbs x 10
Cable Rows 120lbs x 10
Straight Arm Pulldowns 80lbs x 10
HS Rows
220lbs x 15,8,12
Cable Curls
110lbs x 5 sets to failure
Walk home 15 minutes
Very light WO for today. Sprained right wrist. Hindi kaya overhand and underhand grip. Sulit na din not bad for 25 minutes. Sana gumaling na ito bago mag-GWO sa tuesday.
Duration 6:30-8:20pm
Stretching 10 minutes
Front Squats
133lbs x 10,10 superset with Back Squat x 10,10
155lbs x 8,8 superset with Back Squat x 10,10
177lbs x 6,5
192lbs x 3,3,3,3
Back Squats
200lbs x 8
222lbs x 8
244lbs x 6,5
266lbs x 4,3,1,3
276lbs x 3
Single Leg Standing Calf Raises
90lbs x 15-20 reps x 7 per leg
Cable Crunches 3 sets
Pikes 4 sets
Hanging Leg Raises 3 sets
3 way side bends to failure per side
Walk home 15 minutes
Duration 7:00-8:35pm
Stretching 5 minutes
Incline HS superset with Pullups (0-30seconds rest every superset)
130lbs x failure / BW+33 x 5 (8 sets series)
Dips
BW+44lbs x 15
BW+66lbs x 15
BW+77lbs x 12
Cable Rows (Wide Neutral)
150lbs x 15 + 5,5,5,5 rest pause
Cable Crossover
50lbs per side x 20 x 3 (change angle every 5 reps)
Tricep Pressdown
One Arm Tricep Extension/Pressdown
Cable Rope Curls
Walk home 15 minutes
Duration 7:00-8:10pm
Front Squats
90lbs x 15,15,12
133lbs x 12,10,13
155lbs x 6,8,8
177lbs x 4,6,3,3
133lbs x 15
Standing Single Calf Raises
100lbs x 12-15 reps x 8 sets per leg
Cable Crunches 2 sets
Walkhome 15 minutes
Sir V, nag trytry ako ng front squats kahapo (di akko makapag back squats me bagong tattoo lhihi) di ko mahuli ung proper placement ng bar? pag masyadong mababa gumugulong, kapag naman sinasagad ko nasasakal ako?
PBB GWO 1:00-3:00pm
Stretching 10 minutes
Trapbar Deadlift
260lbs x 6
340lbs x 4
390lbs x 3
Dips superset with Pullups
BW+44lbs x 15 / BW+44lbs x 6
BW+66lbs x 15 / BW+22lbs x 8
BW+88lbs x 12 / BW+44lbs x 5
Incline DB Press
60lbs x 15
70lbs x 15
80lbs x 13
Chest Supported DB Rows
70lbs x 12 x 2
80lbs x 10
HS Shoulder Press
180lbs x 15
220lbs x 10
Rear and Side Raises
25lbs x 3 sets each to failure
Tricep Presdown superset with Cable Curls
150lbs x 12 / 130lbs x 12 (4 sets)
Pullups+44lbs (paused on top several times para makunan ng pic haha)
@Ghee wag mo basta ipatong. kelangan hawak mo yung bar. Mas ok na yung nasasakal kesa sa dumudulas paharap. Pag nasakal ka tingala ka lang.
ahhh.. so its normal na masakal ako? ung parang hirap makalunok? ill try again later sir!
actually eto rin yung advice ko kay emman about the front squat, tipong sa bar placement, dikit na dikit yung bar sa katawan ko, yung tipong pag tinry kong yumuko, sakal to da max na ko. don't worry, you'll get the hang of it. practice lang sa proper placement nang bar paps. makukuha mo rin yan.
Duration 3:20-5:10pm
Stretching 10 minutes
Front Squat
133lbs x 12,12
155lbs x 10,10
177lbs x 5,3
200lbs x 4,3
Trapbar Deadlift
260lbs x 8
325lbs x 6
370lbs x 3
Standing Power OHP
135lbs x 6,6
160lbs x 5,5
180lbs x 3,3,3,3,3
Back Squat
225lbs x 10
245lbs x 8
265lbs x 3,3,3,6
Duration 6:45-8:10pm
Trapbar Deadlift
260lbs x 10
325lbs x 7
370lbs x 5
Standing Power OHP
110lbs x 10
135lbs x 8
160lbs x 6
180lbs x 3
Incline DB Press
70lbs x 15
80lbs x 12,10
One Arm DB Rows
90lbs x 10 per arm
100lbs x 8 per arm
120lbs x 5 x 2 per arm
Flat Bench Press
190lbs x 15
210lbs x 12
CGBP
190lbs x 12,12, 8
Cable Crossover
60lbs per side x 20 x 2
Tricep Pressdown
150lbs x 12 x 3
Single Arm Tricep Extension
40lbs x 12,6 per arm
Walk home 15 minutes
Duration 6:50-8:30pm
Front Squats superset with Back Squats
110lbs x 12 / 110lbs x 15
135lbs x 10 / 135lbs x 15
Back Squats
180lbs x 15 (superset with Front Squats 180lbs x 5)
200lbs x 15
225lbs x 10
245lbs x 8
265lbs x 6
290lbs x 3
Pullups
BW+33lbs x 10
BW+44lbs x 7,6,6,5
Single Leg Calf Raises
100lbs x 15 x 6 per leg
Cable Curls superset with Cable Crunches (3 sets)
130lbs x 12 / 120lbs x failure
Walk home 15 minutes
Duration 7:00-8:30pm
Standing Behind the Neck Press
110lbs x 12 x 4 (seated)
110lbs x 10 x 6
Lying Cable Upright Rows
80lbs x 10 x 4
Face Pulls
80lbs x 10 x 4
80lbs dropset
Standing Arnold Press
30lbs x 18
40lbs x 12
Wide Cable Rows
140lbs x 15,13,10
HS Shoulder Press
160lbs x 12 x 4
Rear Raises 30lbs x 4 sets to failure
Side Raises 25lbs x 3 sets to failure
Front Raises 35lbs plate x 4 sets to failure
Various curls sa cable station (while mirin the guy DLing 450lbs x 3!!!)
#motivated
#taunted
#outwork
walkhome 15 minutes
Duration 6:30-8:30pm
Stretching 10 minutes
Front Squats
110lbs x 12
135lbs x 10, 8
155lbs x 5
180lbs x 3
Back Squats
200lbs x 10
225lbs x 8
245lbs x 5
265lbs x 2,2
290lbs x 2
245lbs x 8
265lbs x 5
Dead Bench Press
160lbs x 5+5
190lbs x 5+5
220lbs x 5
Standing Single Leg Calf Raises
110lbs x 6sets to failure each
HS Rows
100lbs x 3 sets to failure
Cable Crunches 3 sets
Incline Board Leg Raises 4 sets
Walk home 15 minutes
LOL! naalala ko si Dom Mazetti ( a.k.a BroScience )
Ano ba ideal rep range para sa tricep isolation exercise ?
Sinubukan ko kasi ang 12 reps for 3 sets sa tricep straight bar push down
Duration 6:30-8:30pm
Trapbar Deadlift
260lbs x 6
330lbs x 3
370lbs x 1,1,1
Dips
(warm up probably about 10 sets of BW dips)
BW+44lbs x 15
BW+66lbs x 12
BW+88lbs x 12
Flat Bench Press
200lbs x 10
210lbs x 8
240lbs x 5
250lbs x 3,2
Cable Rows (dropset)
200lbs,180lbs, 160lbs, 120lbs, 100lbs x 8-12 reps each
Incline DB Press
70lbs x 15
80lbs x 12,10
Pullups
BW+33lbs x 8,8,6
Tricep Rope Pressdown
150lbs x 12 x 3
Cable Curls
120lbs x 12 x 4
Walkhome 15 minutes
@nrg500 for tricep isolations atleast 10 reps for me. 10-15 reps usually yung range ko. After 12 reps i stop counting or tinitigil ko na yung exercise kasi i get bored. Add na kagad ako weight para within 12 lang magawa ko. The only time i keep going kahit umabot na ng 20+ reps pag feel na feel ko yung muscle without stress sa joints at grip.
Duration 5:40-8:00pm
Stretching 10 minutes
Front Squats
135lbs x 5,5,5 (5 reps every 10 seconds)
135lbs x 10,10,10 (10 reps every 30 seconds)
155lbs x 10
180lbs x 7
200lbs x 4,4,4 (new PR)
Back Squats
200lbs x 12
220lbs x 10
245lbs x 8
265lbs x 8
290lbs x 5
305lbs x 3
Front Squats
135lbs x 20, 15
Leg Extensions
160lbs x 12-15 reps x 6
Standing Single Leg Calf Raises
170lbs x 8 sets to failure per leg
Standings Calf Raises
250lbs x 2 sets to failure
Cable Crunches 3 sets
3-way side bends 2 sets per side
Incline Board Leg Raises 4 sets
Walk home 15 minutes
I was thinking of deloading on squats this week to rest my knees and lower back before I jump over to heavier weights next month. But yoda didn't agree so i pushed it one last time before I get a well deserved deload. It feels good to taste 300lbs again and get a new PR on Front Squats after battling with knee and back problems for several months. Walked home with pride wearing my GRIND ALL DAY shirt!
Thanks bro! sana maka 350lbs nako this year, hopefully gumaling nako at wag nako magkainjury ulit
Maraming magagandang physique dito sa pinas at murin talaga ako pero si sir V idol ko talaga! Natty na mala matt ogus ang datingan.. thanks sa pag inspired samenBtw sir V, your opinion, kung hindi nman heavy ang back squat, pede ba after ng back squat eh front squat agad? Thanks
Thanks bro! Ordinary nalang ako tignan nowadays, ang dami ng may magagandang katawan lalo na sa gym namin. Salamat nalang at ahead nako ng several years sa karamihan at naenjoy ko na yung maayos na katawaan bago pa sya maging uso ngayon. What I'm working for right now is a powerful physique. Hindi ko madescribe exactly kung ano itsura ng powerful physique pero something like the baddest, meanest, badass alphamale version of myself. Yung tipong mahirap icompare sa iba. May unique identity at trademark attributes. Nagbrowse ako ng old pics at logs ko kahapon, pagaaralan ko pa ito pero sana may marating tong plano ko hehe
About sa squats, depende yan sayo. Sa back squat kasi may tendency na magdominate yung hips pag medyo pagod na, so less quad involvement. Inuuna ko yung front squats lately to ensure na well stimulated na sya. Mahirap din magstabilize ng bar sa FS, kelangan fresh pa yung lower back mo. Incase hindi heavy yung back squat mo, same problem pa din maeencounter mo which is balancing the bar. So wala kang magiging issue sa legs kahit ano unahin mo kasi tatamaan pa din yun. It's just a matter of what should be prioritized to maximize your training.
Papunta ka palang pabalik na ako!
Mala Baki the grappler sir V :sport: :lol
Pang movies lang si jason statam. Ayoko ng all show no go.