How do you make leg raises more challenging ? I can already do 3 sets of 10 reps on the Captain's Chair
have you tried it on flat bench with weights? or leg raises on incline board? i dont do leg raises on captains chair because it turns the exercise into a leg extension. 10 is not much, see how 15 -20 reps feels like. Also make sure you raise your hips during leg raises, you might have second thoughts about increasing the difficulty.
If you prefer captains chair, you can do knee raises also. Make sure your knees reaches chest level or atleast go above your stomach.
Conventional Deadlift
310lbs x 6
353lbs x 6
375lbs x 3,3
402lbs x 2
Leg Press
150lbs x 30
230lbs x 20
310lbs x 20
Bulgarian Split Squats
BW+25lbs x 15 per leg
BW+50lbs x 12 x 2 per leg
Seated Calf Raises
80lbs x 30 x 4
TRX Pendullum Swings
TRX Jacknife
TRX Pikes
Walk home 15 minutes
Ngayon nalang ulit ako nagDeadlift. I just want to test if my lower body strength improved despite all the issues I have with my body. Dapat sa saturday ko pa ito gagawin kaso cancel ang training sa weekend kaya napaaga. Felt smooth and relaxed every rep/set pero hindi ko sinagad yung reps since hindi pa talaga kaya ng right wrist ko humawak ng mabigat ng matagal, medyo masakit pa sya kaya last rep binabagsak ko nalang yung bar pag nasa knee level na. First time ko pala mag400lbs using standard olybar. I will probably Deadlift again after a month or two but I still have no plans of incorporating it in my training regularly.
Front Squats
135lbs x 10,10,10
155lbs x 10,8
180lbs x 6,6
200lbs x 3
Back Squats
245lbs x 10,10,10,10,10
265bs x 3,4,5
Dumating yung Idol kong malakas mag DL, sumabay magsquat sakin so napalaban ako ng wala sa oras. Tsaka nako magdeload. Back to start ulit sa squats
135lbs x 12
225lbs x 10
265lbs x 7
290lbs x 3
Nag 310lbs pa si idol pero backout nako. I had too much. I was thinking of keeping up with him but it's gonna do me more harm than good so last set ko na yun. Di ko rin naman alam kung pinapasikatan nya lang ako kasi he has that "show me what you got look" in his face. After his last set nagassist nalang sya sa kasama nyang girl, tinuruan nya magsquat. Never saw him do any more exercises hangang umalis ako. So he outlifted me by 20lbs and a few reps, kaso partida na yun dahil my legs and lower back were already smoked dahil sa high volume squats bago kami magsimula. Sarap pag may kasabay kang ganun nakakagana kahit pagod na.
Single Leg Standing Calf Raises
180lbs x 6 sets to failure per leg
Standing Calf Raises
300lbs x 5 sets to failure
Heavy Cable Crunches 3 sets
Weighted Incline Board Leg Raises 4 sets
Superset: Incline DB Press ang Pullups
75lbs x 18 / BW x 12
80lbs x 15 / BW+33lbs x 8
90lbs x 12 / BW+44lbs x 7
90lbs x 10 (high incline) / BW+44lbs x 6
One Arm Rows
100lbs x 8 x 2 per arm
Chest Supported DB Rows
70lbs x 12 x 3
Dips (Rest Pause)
BW+44lbs x 20,15,12,10
Cable Rows
200lbs x 20,20,15
Superset: Side and Front Raises
25lbs x failure / 33lbs x failure ( 2 sets)
Superset: Rope Pressdown and Rope Curls
150lbs x failure / 120lbs x failure (3 sets)
Tagal ko na kasi nakasabit pero di pa ako nangangalay kahit nakikipag kwentuhan nako. Dapat pala nagfront lever nalang ako.@Dimzon03 dalawang kaway naman yung DB overhead extension ko
Front Squats
135lbs x 12,12
155lbs x 8,8
180lbs x 6,5
Back Squats
225lbs x 10
245lbs x 8
265lbs x 5
Deficit Trapbar Deadlift
245lbs x 10
310lbs x 8
355lbs x 5
Leg Extension
160lbs x 4 sets to failure
Standing Single Leg Curls
60lbs x 6 sets to failure per leg
Walk home 15 minutes
Bugbog sarado na legs at lower back ko!!! 3 legdays in 1 week and none of them were easy. Probably today was more relaxed but still not a walk in the park. I feel like a "bro" training chest and arms multiple times a week, but mine was legs so atleast that makes me a one badass bro! Trained with @raymond29
" 50/60lbs x all day " FTW! hehehehe cheers:sport:
btw sir, diba TNDO ka sa training mo? tanong ko lang sana paano ba magiging beneficial yung ganyang training rather than harming my gains? kasi 2 weeks nako na 6x a week nag te training. any tips or advise? may mga asa isip nako pero mas gusto ko marinig ung opinyon ng tulad mo at un nga madagdagan ung mga alam ko baka kasi ung ibang paniniwala ko eh mali pala . thanks idol :sport:
" 50/60lbs x all day " FTW! hehehehe cheers:sport:
btw sir, diba TNDO ka sa training mo? tanong ko lang sana paano ba magiging beneficial yung ganyang training rather than harming my gains? kasi 2 weeks nako na 6x a week nag te training. any tips or advise? may mga asa isip nako pero mas gusto ko marinig ung opinyon ng tulad mo at un nga madagdagan ung mga alam ko baka kasi ung ibang paniniwala ko eh mali pala . thanks idol :sport:
Kung gusto mo mamaximize yung muscle growth and development kelangan balanced yung training and recovery mo. Madami yung 6x a week pero kung every 2 months naman ay may training break ka na 4-5 days IMO hindi sya overkill. Siguro for 3 months mag 6x a week ka then after that 2 months naman na 4x a week lang. Pero depende pa din yun sa fitness level mo. KUng batak ka sa training possible ang gains sa high frequency training. Possible ang growth whatever method or style na gawin mo, may gains sa high frequency then once humingi ng break katawan mo magkakagains ka pa din naman kahit magswitch ka s 4x a week. It's all about cycling things. In my case 5 days straight usually ang training ko then weekend pahinga (although active rest day yun kasi may client ako na tinuturuan). Nagpapahinga din ako kahit labag sa loob ko hahaha. Kung makakatulog lang sana ako atleast 5 hours everyday e araw araw na talaga ako magtetraining. Sarap kasi magtraining! Kaso 3-4 hours lang tulog ko everyday putol putol pa. Sa ngayon kasi hindi nako particular sa looks and gains kaya I can train without worrying if it will do me more harm than good. Tsaka wala ako choice e kasi nasa gym ako lagi kahit wala ako plano magbuhat.
awa naman ng diyos nakaktulog ako ng 6-7hours, ung kain ko naman although tantya tantya lang eh di naman ako nag papagutom at yun nga lang, di ko ma disiplina ng ayos ung pag kain ko ng mga sweets, junk foods etc
sa tingin mo ba sir V, nakakatulong yung high frequency training sa fat loss? or may malaking tulong ba sya? i know loosing fats is all about nutrition pero sa experiensa mo, makakatulong kaya ito?
at yun nga pala, ung training aproach ko naman kahit 6x a week eh ung legs lang ang twice at pati pala arms ( means isang araw for bi/tri then isang araw pag kasabay ng chest ung tri at back yung bi ) hahaha sensya na idol matanong ako
awa naman ng diyos nakaktulog ako ng 6-7hours, ung kain ko naman although tantya tantya lang eh di naman ako nag papagutom at yun nga lang, di ko ma disiplina ng ayos ung pag kain ko ng mga sweets, junk foods etc
sa tingin mo ba sir V, nakakatulong yung high frequency training sa fat loss? or may malaking tulong ba sya? i know loosing fats is all about nutrition pero sa experiensa mo, makakatulong kaya ito?
at yun nga pala, ung training aproach ko naman kahit 6x a week eh ung legs lang ang twice at pati pala arms ( means isang araw for bi/tri then isang araw pag kasabay ng chest ung tri at back yung bi ) hahaha sensya na idol matanong ako
Kung fatloss ang usapan YES, shempre the more active you are the better. So basically hindi yung fatloss lang tinitignan dito, kundi kung saan napupunta yung kinakain mo (calorie and nutreint partitioning/delivery). Pag mas active ka kasi most likely yung kinakain mo ay napupunta at nagagamit sa appropriate purpose like protein and carbs. Kumbaga protein pasok sa muscle at more energy from carbs. Pansin mo yung nagbabulk tapos tumataba lang? Mas malakas kasi kumain pero kulang sa training. Mas ok kung match yung training at food (energy balance). So it;'s not simply about calories in versus calories out. kung ganun lang kasimple maganda na lahat katawan ng mga nagggym.
Take note lang na yung pagiging active e hindi lang sa workout, kasama na dyan yung activities mo sa buong araw.
awa naman ng diyos nakaktulog ako ng 6-7hours, ung kain ko naman although tantya tantya lang eh di naman ako nag papagutom at yun nga lang, di ko ma disiplina ng ayos ung pag kain ko ng mga sweets, junk foods etc
sa tingin mo ba sir V, nakakatulong yung high frequency training sa fat loss? or may malaking tulong ba sya? i know loosing fats is all about nutrition pero sa experiensa mo, makakatulong kaya ito?
at yun nga pala, ung training aproach ko naman kahit 6x a week eh ung legs lang ang twice at pati pala arms ( means isang araw for bi/tri then isang araw pag kasabay ng chest ung tri at back yung bi ) hahaha sensya na idol matanong ako
Kung fatloss ang usapan YES, shempre the more active you are the better. So basically hindi yung fatloss lang tinitignan dito, kundi kung saan napupunta yung kinakain mo (calorie and nutreint partitioning/delivery). Pag mas active ka kasi most likely yung kinakain mo ay napupunta at nagagamit sa appropriate purpose like protein and carbs. Kumbaga protein pasok sa muscle at more energy from carbs. Pansin mo yung nagbabulk tapos tumataba lang? Mas malakas kasi kumain pero kulang sa training. Mas ok kung match yung training at food (energy balance). So it;'s not simply about calories in versus calories out. kung ganun lang kasimple maganda na lahat katawan ng mga nagggym.
Take note lang na yung pagiging active e hindi lang sa workout, kasama na dyan yung activities mo sa buong araw.
salamat sir V.. noted yang mga sinabi mo. may mga natanong na rin kasi ako kaso duda ako hahaha pero pag sayo galing, may ebidensya na totoo hehehe ( broscience reality kumbaga ) kaya sayo ko mas maniniwala ! have a great day sir V cheers
I totally agree w/ bro @badass_vinch. It really depends on your fitness level. Kung ung training approach and frequency mo eh ur continuously improving then good for you. Just know when to step back when needed.
Sir V, nandito ulet ako para magtanong hehe! ask ko lang regarding sa forearm workout medyo masakit parin forearm ko hangang ngayun. hirap na hirap ako sa shoulder workout lalo na sa DB seated press napasakit. ano bang split program para dito para maiwasan un ganun? I mean saan ko siya pwede isabay na bodyparts? thank in advance sir V.
Trapbar Deadlift
260lbs x 6,6
330lbs x 6,4
400lbs x 3
Pullups
BW+33lbs x 8,8,8
BW+44lbs x 6,6,7
One Arm DB Rows
90lbs x 8 per arm
100lbs x 8 per arm
115lbs x 6 per arm
HS Rows
130lbs x 2 sets to failure
Walk home 15 minutes
mukhang sundot lang to sir Vinch ah.
Hindi bro, yan talaga plano ko for this week. Light and easy workouts at bodypart split lang. Nung monday, 4 na exercise nga lang for chest lang ginawa ko.
Sir V, nandito ulet ako para magtanong hehe! ask ko lang regarding sa forearm workout medyo masakit parin forearm ko hangang ngayun. hirap na hirap ako sa shoulder workout lalo na sa DB seated press napasakit. ano bang split program para dito para maiwasan un ganun? I mean saan ko siya pwede isabay na bodyparts? thank in advance sir V.
Never ako nagtrain ng fore arms bro, as in never! Medyo iwan nga forearms ko compared sa bi's and tri's pero ok lang. Siguro kung hindrance sya sa performance mo mas maganda isingit mo nalang sa last workout mo for the week para atleast rest day ang kasunod. Parang calves lang yan, anyday pwede.
Ako din sir V hindi ako nagtetrain ng fore arms dati nitry ko lang lastweek kaya ayun ang lakas ng Doms pati ibang workout ko apektado dahil sa sakit na un. nagandahan kasi ako sa fore arms ni Lee Priest kaya ko naisipan itrain un hehe! anyway sigurro kung isasabay ko nalang siya sa Leg WO at Shoulder WO kasi un ang last ko eh. First Legs calves muna then shoulders huli na siguro ung fore arms. salamat sir V!
Comments
Toucheee!!!
at kung sa ginagawa mo naman ngayon sir V, di malayong maabot mo yang description na sinasabi mo ( powerful physique )
all the best reps for you idol!
How do you make leg raises more challenging ? I can already do 3 sets of 10 reps on the Captain's Chair
have you tried it on flat bench with weights? or leg raises on incline board? i dont do leg raises on captains chair because it turns the exercise into a leg extension. 10 is not much, see how 15 -20 reps feels like. Also make sure you raise your hips during leg raises, you might have second thoughts about increasing the difficulty.
If you prefer captains chair, you can do knee raises also. Make sure your knees reaches chest level or atleast go above your stomach.
Duration 7:05-8:30pm
Stretching and Foam Rolling 15 minutes
Superset: Straight Arm Pulldown and Vbar Chins
120lbs x 10 / BW x 7 (4 sets)
Chest Supported DB Rows
65lbs x 14,7,7,7 (15 seconds rest in between)
Superset: Wide Cable Rows and Underhand Pulldowns
200lbs x 10 /120lbs x 10 (3 sets)
Superset: Rear Raises and Incline Bench Curls
30lbs x failure / 30lbs x 10 (3 sets)
Machine Curls 3 sets
Cable Curls 3 sets
Rope Pressdown 3 sets
Side Laterals 2 sets
Heavy Cable Crunches 3 sets
Weighted Incline Board Leg Raises 3 sets
Walk home 15 minutes
Duration 6:35-8:20pm
Stretching 10 minutes
Sumo Deadlift (as warm up)
155lbs x 10
222lbs x 8
Conventional Deadlift
310lbs x 6
353lbs x 6
375lbs x 3,3
402lbs x 2
Leg Press
150lbs x 30
230lbs x 20
310lbs x 20
Bulgarian Split Squats
BW+25lbs x 15 per leg
BW+50lbs x 12 x 2 per leg
Seated Calf Raises
80lbs x 30 x 4
TRX Pendullum Swings
TRX Jacknife
TRX Pikes
Walk home 15 minutes
Ngayon nalang ulit ako nagDeadlift. I just want to test if my lower body strength improved despite all the issues I have with my body. Dapat sa saturday ko pa ito gagawin kaso cancel ang training sa weekend kaya napaaga. Felt smooth and relaxed every rep/set pero hindi ko sinagad yung reps since hindi pa talaga kaya ng right wrist ko humawak ng mabigat ng matagal, medyo masakit pa sya kaya last rep binabagsak ko nalang yung bar pag nasa knee level na. First time ko pala mag400lbs using standard olybar. I will probably Deadlift again after a month or two but I still have no plans of incorporating it in my training regularly.
Duration 6:40-8:50pm
Stretching 15 minutes
Push Press
133lbs x 8,8,8
155lbs x 6,5
177lbs x 3
Standing One Arm Arnold Press
30lbs x 15 per arm
40lbs x 15 per arm
50lbs x 12 per arm
Incline DB Press
70lbs x 20,12
80lbs x 18
90lbs x 10
Cable Crossover
60lbs per side x 20 x 2
70lbs per side x 15
HS Shoulder Press
210lbs x 10 x 2
180lbs x 13
Face Pulls
90lbs x 12 x 3
Side and Front Raises Combo
15lbs x 2 sets to failure
Walkhome 15 minutes
Duration 7:00-8:40pm
Front Squats
135lbs x 10,10,10
155lbs x 10,8
180lbs x 6,6
200lbs x 3
Back Squats
245lbs x 10,10,10,10,10
265bs x 3,4,5
Dumating yung Idol kong malakas mag DL, sumabay magsquat sakin so napalaban ako ng wala sa oras. Tsaka nako magdeload. Back to start ulit sa squats
135lbs x 12
225lbs x 10
265lbs x 7
290lbs x 3
Nag 310lbs pa si idol pero backout nako. I had too much. I was thinking of keeping up with him but it's gonna do me more harm than good so last set ko na yun. Di ko rin naman alam kung pinapasikatan nya lang ako kasi he has that "show me what you got look" in his face. After his last set nagassist nalang sya sa kasama nyang girl, tinuruan nya magsquat. Never saw him do any more exercises hangang umalis ako. So he outlifted me by 20lbs and a few reps, kaso partida na yun dahil my legs and lower back were already smoked dahil sa high volume squats bago kami magsimula. Sarap pag may kasabay kang ganun nakakagana kahit pagod na.
Single Leg Standing Calf Raises
180lbs x 6 sets to failure per leg
Standing Calf Raises
300lbs x 5 sets to failure
Heavy Cable Crunches 3 sets
Weighted Incline Board Leg Raises 4 sets
Walk home 15 minutes
Duration 7:20-8:45pm
Stretching 10 minutes
Superset: Incline DB Press ang Pullups
75lbs x 18 / BW x 12
80lbs x 15 / BW+33lbs x 8
90lbs x 12 / BW+44lbs x 7
90lbs x 10 (high incline) / BW+44lbs x 6
One Arm Rows
100lbs x 8 x 2 per arm
Chest Supported DB Rows
70lbs x 12 x 3
Dips (Rest Pause)
BW+44lbs x 20,15,12,10
Cable Rows
200lbs x 20,20,15
Superset: Side and Front Raises
25lbs x failure / 33lbs x failure ( 2 sets)
Superset: Rope Pressdown and Rope Curls
150lbs x failure / 120lbs x failure (3 sets)
Walk home 15 minutes
Duration 6:50-8:10pm
CGBP (worksets)
200lbs x 12,10
220lbs x 7,4
Overhead DB extension
55lbs, 70lbs, 80lbs, 90lbs (12-20 reps)
Tricep Rope Pressdown
150lbs, 170lbs, 180lbs (12-15 reps)
Reverse Grip Pressdown
120lbs, 130lbs (12-15 reps)
Pullup Isometric Hold
BW = forever
BW+44lbs = approx. 20 seconds
BW+66lbs = approx. 15 seconds
Incline Bench Curls
25lbs, 35lbs (10-12 reps x 2 sets each)
Cable Curls (with Isometric holds)
60lbs per arm x 3 sets to failure
Seated Laterals
25lbs x 3 reps to failure
Walk home 15 minutes
:lol hehehe kulit nito ah
Halimawan sa DB extension at Rope pressdown:^^
Sir @Vinch, wala naman daw 'forever'! #SLUstudent
[size=x-small](*LOL.)[/size]
Duration 6:45-8:50pm
Stretching 10 minutes
SQUAT (Front and Back Supeset/Alternate sets)
B: 135lbs x 8
F: 135lbs x 8
B: 155lbs x 8
F: 135lbs x 6
B: 200lbs x 8
F: 180lbs x 3
B: 225lbs x 6
F: 200lbs x 3
B: 265lbs x 5
F: 210lbs x 3 (new Front Squat PR)
Back Squats
135lbs x 40
180lbs x 30
225lbs x 16
Walking Lunges
BW+44lbs (2 rounds across the gym hangang labas)
*isang basketball court siguro yung distance per round
Seated Calf Raises
80lbs x 5 sets to failure
Heavy Cable Crunches 3 sets
Weighted Incline Board Leg Raises 2 sets
Walk home 15 minutes
================================
================================April 24, 2015
Duration 7:00-8:10pm
Foam Rolling 10 minutes
Standing Power OHP
135lbs x 12,10
155lbs x 8,6
177lbs x 3,3
200lbs x 3,5,5
One Arm Barbell Snatch
75lbs x 4 per arm
HS Shoulder Press
180lbs x 12
200lbs x 10
220lbs x 8 dropset to 200lbs x 5, 180lbs x 5
DB Shrugs (dropset)
80lbs to failure
75lbs to failure
70lbs to failure
Side to Side Cable Crunches 3 sets
Walk home 15 minutes
Duration 2:30-4:30pm
Front Squats
135lbs x 12,12
155lbs x 8,8
180lbs x 6,5
Back Squats
225lbs x 10
245lbs x 8
265lbs x 5
Deficit Trapbar Deadlift
245lbs x 10
310lbs x 8
355lbs x 5
Leg Extension
160lbs x 4 sets to failure
Standing Single Leg Curls
60lbs x 6 sets to failure per leg
Walk home 15 minutes
Bugbog sarado na legs at lower back ko!!! 3 legdays in 1 week and none of them were easy. Probably today was more relaxed but still not a walk in the park. I feel like a "bro" training chest and arms multiple times a week, but mine was legs so atleast that makes me a one badass bro! Trained with @raymond29
Duration 7:00-8:00pm
Incline DB Press
55lbs x all day
60lbs x all day
75lbs x 18
80lbs x 15, 12
Dips
BW+44lbs x 20
BW+66lbs x 15
BW+88lbs x 15
BW+100lbs x 12
BW+110lbs x 9
Cable Crossover
70lbs per side x 20,20,15
Machine Press (Underhand)
Full Stack x failure
Walk home 15 minutes
" 50/60lbs x all day " FTW! hehehehe cheers:sport:
btw sir, diba TNDO ka sa training mo? tanong ko lang sana paano ba magiging beneficial yung ganyang training rather than harming my gains? kasi 2 weeks nako na 6x a week nag te training. any tips or advise? may mga asa isip nako pero mas gusto ko marinig ung opinyon ng tulad mo at un nga madagdagan ung mga alam ko baka kasi ung ibang paniniwala ko eh mali pala . thanks idol :sport:
Kung gusto mo mamaximize yung muscle growth and development kelangan balanced yung training and recovery mo. Madami yung 6x a week pero kung every 2 months naman ay may training break ka na 4-5 days IMO hindi sya overkill. Siguro for 3 months mag 6x a week ka then after that 2 months naman na 4x a week lang. Pero depende pa din yun sa fitness level mo. KUng batak ka sa training possible ang gains sa high frequency training. Possible ang growth whatever method or style na gawin mo, may gains sa high frequency then once humingi ng break katawan mo magkakagains ka pa din naman kahit magswitch ka s 4x a week. It's all about cycling things. In my case 5 days straight usually ang training ko then weekend pahinga (although active rest day yun kasi may client ako na tinuturuan). Nagpapahinga din ako kahit labag sa loob ko hahaha. Kung makakatulog lang sana ako atleast 5 hours everyday e araw araw na talaga ako magtetraining. Sarap kasi magtraining! Kaso 3-4 hours lang tulog ko everyday putol putol pa. Sa ngayon kasi hindi nako particular sa looks and gains kaya I can train without worrying if it will do me more harm than good. Tsaka wala ako choice e kasi nasa gym ako lagi kahit wala ako plano magbuhat.
awa naman ng diyos nakaktulog ako ng 6-7hours, ung kain ko naman although tantya tantya lang eh di naman ako nag papagutom at yun nga lang, di ko ma disiplina ng ayos ung pag kain ko ng mga sweets, junk foods etc
sa tingin mo ba sir V, nakakatulong yung high frequency training sa fat loss? or may malaking tulong ba sya? i know loosing fats is all about nutrition pero sa experiensa mo, makakatulong kaya ito?
at yun nga pala, ung training aproach ko naman kahit 6x a week eh ung legs lang ang twice at pati pala arms ( means isang araw for bi/tri then isang araw pag kasabay ng chest ung tri at back yung bi ) hahaha sensya na idol matanong ako
Kung fatloss ang usapan YES, shempre the more active you are the better. So basically hindi yung fatloss lang tinitignan dito, kundi kung saan napupunta yung kinakain mo (calorie and nutreint partitioning/delivery). Pag mas active ka kasi most likely yung kinakain mo ay napupunta at nagagamit sa appropriate purpose like protein and carbs. Kumbaga protein pasok sa muscle at more energy from carbs. Pansin mo yung nagbabulk tapos tumataba lang? Mas malakas kasi kumain pero kulang sa training. Mas ok kung match yung training at food (energy balance). So it;'s not simply about calories in versus calories out. kung ganun lang kasimple maganda na lahat katawan ng mga nagggym.
Take note lang na yung pagiging active e hindi lang sa workout, kasama na dyan yung activities mo sa buong araw.
salamat sir V.. noted yang mga sinabi mo. may mga natanong na rin kasi ako kaso duda ako hahaha pero pag sayo galing, may ebidensya na totoo hehehe ( broscience reality kumbaga ) kaya sayo ko mas maniniwala ! have a great day sir V cheers
Duration 5:40-7:00pm
Stretching 10 minutes
Trapbar Deadlift
260lbs x 6,6
330lbs x 6,4
400lbs x 3
Pullups
BW+33lbs x 8,8,8
BW+44lbs x 6,6,7
One Arm DB Rows
90lbs x 8 per arm
100lbs x 8 per arm
115lbs x 6 per arm
HS Rows
130lbs x 2 sets to failure
Walk home 15 minutes
mukhang sundot lang to sir Vinch ah.
Hindi bro, yan talaga plano ko for this week. Light and easy workouts at bodypart split lang. Nung monday, 4 na exercise nga lang for chest lang ginawa ko.
Never ako nagtrain ng fore arms bro, as in never! Medyo iwan nga forearms ko compared sa bi's and tri's pero ok lang. Siguro kung hindrance sya sa performance mo mas maganda isingit mo nalang sa last workout mo for the week para atleast rest day ang kasunod. Parang calves lang yan, anyday pwede.
Duration 5:00-7:15pm
Stretching 10 minutes
Squats (20-30 seconds rest in between sets)
135lbs x 10,10
180lbs x 10,10
225lbs x 10,10
245lbs x 5,5
265lbs x 3,3
Standing Single Leg Curls
50lbs x 20 sets to failure per leg
Leg Extensions
150lbs x 3 sets to failure
200lbs x 4 sets to failure
Single Leg Calf Raises
150lbs x 4 sets to failure per leg
Standing Calf Raises
350lbs x 4 sets to failure
Incline Board Leg Raises 2 sets
Cable Crunches 3 sets
Walk home 15 minutes