Sir fasted po ba itong training na ito? Or do you eat before? Thanks...I wish I could wake up this early
Hindi ako kumain but I'm not fasted since my last meal was 10pm the night before. Medyo busog pa nga pakiramdam ko. I have 10g BCAA blend sa 2 liters ng water iniinom ko during breaks.
Hindi ako kumain but I'm not fasted since my last meal was 10pm the night before. Medyo busog pa nga pakiramdam ko. I have 10g BCAA blend sa 2 liters ng water iniinom ko during breaks.
Thanks Sir sa info, may I know din sir yung frequency din ng ganitong training in a weeks time?
Hindi ako kumain but I'm not fasted since my last meal was 10pm the night before. Medyo busog pa nga pakiramdam ko. I have 10g BCAA blend sa 2 liters ng water iniinom ko during breaks.
Thanks Sir sa info, may I know din sir yung frequency din ng ganitong training in a weeks time?
My typical set up is 2 upperbody and 2 lower body sessions per week. Then a wildcard day, either power training, extra day for weak areas, play basketball, sprints, etc.
Ngayon nalang ako ulit nagstart maginclude ng specialized cardio. My plan is 1-2x per week lang depende kung babawasan ko yung frequency ng lowerbody lifts kasi abused na yung knees and lower back ko.
Hindi ako kumain but I'm not fasted since my last meal was 10pm the night before. Medyo busog pa nga pakiramdam ko. I have 10g BCAA blend sa 2 liters ng water iniinom ko during breaks.
Thanks Sir sa info, may I know din sir yung frequency din ng ganitong training in a weeks time?
My typical set up is 2 upperbody and 2 lower body sessions per week. Then a wildcard day, either power training, extra day for weak areas, play basketball, sprints, etc.
Ngayon nalang ako ulit nagstart maginclude ng specialized cardio. My plan is 1-2x per week lang depende kung babawasan ko yung frequency ng lowerbody lifts kasi abused na yung knees and lower back ko.
Thank you Sir, Mirin' your workouts, well planned and technical.
Grabe ito Sir V ano nakasabit sa belt mo Plates ba ito or dumbell? nageenjoy talaga ako sa journal mo sir V dami ko natutunan hehe! super back read ako eh. gustong gusto ko ung mga unfamiliar workouts saken like Zercher Squats, Reeves Deadlift, Ninja Yoga Moves, Agility Ladder Footwork Drills. etc etc. ginogoogle ko hehe! apply ko lahat ito sa workout ko. especially nung ginawa mo nung May 8, 2015 magandang cardio un. boring na kasi ako sa jog and sprint gusto ko maiba naman hehe! saka ung Agility Ladder Footwork Drills ano pattern ginawa mo nun or nagdala ka ng chalk? thanks sir V.
Grabe ito Sir V ano nakasabit sa belt mo Plates ba ito or dumbell? nageenjoy talaga ako sa journal mo sir V dami ko natutunan hehe! super back read ako eh. gustong gusto ko ung mga unfamiliar workouts saken like Zercher Squats, Reeves Deadlift, Ninja Yoga Moves, Agility Ladder Footwork Drills. etc etc. ginogoogle ko hehe! apply ko lahat ito sa workout ko. especially nung ginawa mo nung May 8, 2015 magandang cardio un. boring na kasi ako sa jog and sprint gusto ko maiba naman hehe! saka ung Agility Ladder Footwork Drills ano pattern ginawa mo nun or nagdala ka ng chalk? thanks sir V.
Rubberized plates yan bro nakasabit sa belt. Hindi naman pure bodybuilding yung training ko, medyo hybrid. Mas gusto ko yung Powerful looking physique (aesthetic, athletic at malakas hindi lang sa loob ng gym) kaya madami ako ginagawa na kakaibang exercises and drills every now and then para complete package. Kahit anong magpapalaki, magpapalakas at magpapabilis sayo pwede mo isama sa training kasi for sure magcocontribute pa din naman yun sa physical development mo.
About sa agility ladder, oo magdrawing ka lang or tape ng ladder sa sahig solb na. Ako kasi sa baskeball court kaya may space ako.
Grabe ito Sir V ano nakasabit sa belt mo Plates ba ito or dumbell? nageenjoy talaga ako sa journal mo sir V dami ko natutunan hehe! super back read ako eh. gustong gusto ko ung mga unfamiliar workouts saken like Zercher Squats, Reeves Deadlift, Ninja Yoga Moves, Agility Ladder Footwork Drills. etc etc. ginogoogle ko hehe! apply ko lahat ito sa workout ko. especially nung ginawa mo nung May 8, 2015 magandang cardio un. boring na kasi ako sa jog and sprint gusto ko maiba naman hehe! saka ung Agility Ladder Footwork Drills ano pattern ginawa mo nun or nagdala ka ng chalk? thanks sir V.
Rubberized plates yan bro nakasabit sa belt. Hindi naman pure bodybuilding yung training ko, medyo hybrid. Mas gusto ko yung Powerful looking physique (aesthetic, athletic at malakas hindi lang sa loob ng gym) kaya madami ako ginagawa na kakaibang exercises and drills every now and then para complete package. Kahit anong magpapalaki, magpapalakas at magpapabilis sayo pwede mo isama sa training kasi for sure magcocontribute pa din naman yun sa physical development mo.
About sa agility ladder, oo magdrawing ka lang or tape ng ladder sa sahig solb na. Ako kasi sa baskeball court kaya may space ako.
Yes sir V thanks dito gusto ko din ngayun ung Hybrid ung katulad sayo hehe! nung nakaraang araw puro improvised ung gamit ko sa outdoor. gustong gusto ko ung farmer walk carrying 2 container water 10 meters. 5 set ginagawa ko back and forth. saka sir v ano mas ok gamiting ung weight bags ba or ung chain nalang for running and any porpose na exercise? plano ko kasi bumili at pinagiisipan ko kung ano mas ok. thanks po!
Grabe ito Sir V ano nakasabit sa belt mo Plates ba ito or dumbell? nageenjoy talaga ako sa journal mo sir V dami ko natutunan hehe! super back read ako eh. gustong gusto ko ung mga unfamiliar workouts saken like Zercher Squats, Reeves Deadlift, Ninja Yoga Moves, Agility Ladder Footwork Drills. etc etc. ginogoogle ko hehe! apply ko lahat ito sa workout ko. especially nung ginawa mo nung May 8, 2015 magandang cardio un. boring na kasi ako sa jog and sprint gusto ko maiba naman hehe! saka ung Agility Ladder Footwork Drills ano pattern ginawa mo nun or nagdala ka ng chalk? thanks sir V.
Rubberized plates yan bro nakasabit sa belt. Hindi naman pure bodybuilding yung training ko, medyo hybrid. Mas gusto ko yung Powerful looking physique (aesthetic, athletic at malakas hindi lang sa loob ng gym) kaya madami ako ginagawa na kakaibang exercises and drills every now and then para complete package. Kahit anong magpapalaki, magpapalakas at magpapabilis sayo pwede mo isama sa training kasi for sure magcocontribute pa din naman yun sa physical development mo.
About sa agility ladder, oo magdrawing ka lang or tape ng ladder sa sahig solb na. Ako kasi sa baskeball court kaya may space ako.
Yes sir V thanks dito gusto ko din ngayun ung Hybrid ung katulad sayo hehe! nung nakaraang araw puro improvised ung gamit ko sa outdoor. gustong gusto ko ung farmer walk carrying 2 container water 10 meters. 5 set ginagawa ko back and forth. saka sir v ano mas ok gamiting ung weight bags ba or ung chain nalang for running and any porpose na exercise? plano ko kasi bumili at pinagiisipan ko kung ano mas ok. thanks po!
kung long distance run/sprints, mas gusto ko yung chains kasi madali ibalot sa katawan. Pwede mo din dalhin sa gym. Sa farmer walk mas ok kung mas malayo at hangang bumigay ka lalo na kung madami kang space.
haha hindi bro, mix and match lang. Basically preWO lahat yan. Pero since raw ingredients meron ako I can take them kung kelan ko gusto. Unlike yung mga preWO supps na mega dosed like prejym and outlift, one time intake lahat preWO. Yung fat burners wala halos pinagkaiba sa preWO powders. hindi ko yan iniinom everyday according to label. I take ONLY what I need for the day or depende sa training na gagawin ko. Tsaka may mga supps na hindi maganda icombine together like yohimbine and L-carnitine or yohimbine and tyrosine.
Comments
Duration 5:20-7:00pm
Stretching 5 minutes
Standing OHP
135lbs x 6 x 5 (6 reps every 10 seconds)
115lbs x 8 x 5 (8 reps every 15 seconds)
Seated Cable Rows (dropset)
200lbs, 170lbs, 150lbs (12-15 reps each)
HS Shoulder Press superset with Chinups
180lbs x 12 /BW x 12 (2 sets)
180lbs x 10 /BW+44lbs x 6
Side Lateral
25lbs x 3 sets to failure
OH DB tricep extension
55lbs, 70lbs (15-20reps each)
80lbs x 12-20 x 3
Tricep Pressdown and Cable Curls
150lbs x 12 / 120lbs x 10 (3 sets)
Walk home 15 minutes
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May 2, 2015
Duration 5:15-6:10am
Basketball
Duration 6:30-8:10pm
Incline DB Press
65lbs x all day
70lbs x all day
75lbs x 18
Incline DB Press superset with Pullups
80lbs x 14 / BW x 15
80lbs x 15 / BW x 12
90lbs x 13 / BW+44lbs x 7
90lbs x 10 / BW+44lbs x 6
Dips
BW+44lbs x 20
BW+77lbs x 15
BW+100lbs x 12
BW+110lbs x 9
Cable Crossover
70lbs each x 20 x 5
Side Raises
25lbs x 3 sets to failure
Wide Cable Rows (rest pause)
200lbs x 15+5+5
Overhead DB Tricep Extension
65lbs x 20+
80lbs x 15 x 2
Tricep Pressdown
150lbs x 15
170lbs x 12,10
DB Curls
40lbs each x 3 sets to failure
35lbs each to failure
25lbs each to failure
Cable Crunches 3 sets
Inclined Board Leg Raises 3 sets
Walk home 15 minutes
Duration 6:30-8:20pm
Stretching 10 minutes
Leg Press
230lbs x 30
320lbs x 20
Machine Squats
180lbs x 20
270lbs x 15
320lba x 15
400lbs x 10
Front Squats
110lbs x 20, 15,15
155lbs x 8
180lbs x 5,3
Leg extension
170lbs x 5 sets to failure
200lbs x 5 sets to failure
Standing Single Leg Curls
50lbs x 20 sets to failure per leg
Single Leg Calf Raises
200lbs x 6 sets to failure per leg
3-way Side Bends 2 sets per side
Cable Crunches 2 sets per side
Walk home 15 minutes
Duration 6:30-8:00pm
Chest Supported DB Rows
60lbs x 20,16,10,10
70lbs x 15,10,5,7
Vbar Chins
BW x 10,10,10,8,8,
Lying Cable Upright Rows
40lbs, 50lbs, 60lbs, 70lbs, 80lbs (12-20 reps each)
Face Pulls
70lbs, 80lbs, 90lbs (12-15 reps each)
HS Rows
140lbs, 180lbs, 200lbs, 220lbs, 240lbs (12-15 reps each)
Rear and Front Raises
25lbs x 3 sets each to failure
Various mandatory bicep curls
Walk home 15 minutes
nice bro
Duration 3:45-4:45am
Stretching
Sprints Intervals
Suicides
Agility Ladder Footwork Drills
Ninja Yoga Moves
May mga nagjojogging kasi na mga lolo around 5pm. Dapat mauna ako para solo ko yung court. Ayoko din ng may nakakita sakin hehehe
Sir fasted po ba itong training na ito? Or do you eat before? Thanks...I wish I could wake up this early
Hindi ako kumain but I'm not fasted since my last meal was 10pm the night before. Medyo busog pa nga pakiramdam ko. I have 10g BCAA blend sa 2 liters ng water iniinom ko during breaks.
Thanks Sir sa info, may I know din sir yung frequency din ng ganitong training in a weeks time?
My typical set up is 2 upperbody and 2 lower body sessions per week. Then a wildcard day, either power training, extra day for weak areas, play basketball, sprints, etc.
Ngayon nalang ako ulit nagstart maginclude ng specialized cardio. My plan is 1-2x per week lang depende kung babawasan ko yung frequency ng lowerbody lifts kasi abused na yung knees and lower back ko.
Thank you Sir, Mirin' your workouts, well planned and technical.
Training#2
Duration 6:00-7:15pm
CGBP
200lbs x 12 x 3
210lbs x 8 x 3
Standing One Arm Arnold Press
35lbs, 40lbs, 45lbs (12-15reps per arm)
HS Shoulder Press
160lbs x 2 sets to failure
180lbs x 2 sets to failure
Front Raises
25lbs x 3 sets to failure
Overhead Tricep Extension
70lbs x 4 sets to failure
Cable Crunches 3 sets
Walk home 15 minutes
Duration 6:15-7:20pm
CGBP
160lbs x 20
180lbs x 15 x 2
200lbs x 7 x 2
210lbs x 5
Incline DB Press
75lbs x 12,12,14
Dips
BW+44lbs x 25
BW+66lbs x 15
BW+88lbs x 12
Cable Crossover
70lbs per side x 15
60lbs per side x 15
50lbs per side x 20
Mandatory Monday Curls
Incline Board Leg Raises 3 sets
Cable Crunches 3 sets
Walk home 15 minutes
Duration 6:15-7:20pm
Stretching 10 minutes
Squats
110lbs x 20 + 10 front Squats
160lbs x 20
200lbs x 15
225lbs x 10
245lbs x 7
160lbs x 15
Zercher Squats
160lbs x 8
200lbs x 5
225lbs x 3
245lbs x 3
Leg Extensions
200lbs x 6 sets to failure
Standing Single Leg Curls
50lbs x 10 sets to failure per leg
Standings Single Calf Raises
160lbs x 10 sets to failure per leg
Walk home 15 minutes
Grabe ito Sir V ano nakasabit sa belt mo Plates ba ito or dumbell? nageenjoy talaga ako sa journal mo sir V dami ko natutunan hehe! super back read ako eh. gustong gusto ko ung mga unfamiliar workouts saken like Zercher Squats, Reeves Deadlift, Ninja Yoga Moves, Agility Ladder Footwork Drills. etc etc. ginogoogle ko hehe! apply ko lahat ito sa workout ko. especially nung ginawa mo nung May 8, 2015 magandang cardio un. boring na kasi ako sa jog and sprint gusto ko maiba naman hehe! saka ung Agility Ladder Footwork Drills ano pattern ginawa mo nun or nagdala ka ng chalk? thanks sir V.
Rubberized plates yan bro nakasabit sa belt. Hindi naman pure bodybuilding yung training ko, medyo hybrid. Mas gusto ko yung Powerful looking physique (aesthetic, athletic at malakas hindi lang sa loob ng gym) kaya madami ako ginagawa na kakaibang exercises and drills every now and then para complete package. Kahit anong magpapalaki, magpapalakas at magpapabilis sayo pwede mo isama sa training kasi for sure magcocontribute pa din naman yun sa physical development mo.
About sa agility ladder, oo magdrawing ka lang or tape ng ladder sa sahig solb na. Ako kasi sa baskeball court kaya may space ako.
Duration 6:30-7:45pm
Pullups
BW+22lbs x 15
BW+33Lbs x 8,6,6,6,6,6
One Arm DB Rows
90lbs x 10 per arm
100lbs x 8 per arm
110lbs x 6 per arm
HS Rows (Standing)
180lbs x 15
220lbs x 12
240lbs x 8
180lbs x 10
Vbar Pulldowns
120lbs (full stack) x 4 sets of 10-15 reps
Overhead Tricep Extension
One Arm Tricep Pressdown
Reverse Grip Tricep Pressdown
Machine Curls Variations
Seated Side Raises
Incline Board Leg Raises 5 sets
Walk home 15 minutes
Duration 5:45-7:30pm
Stretching 10 minutes
Trapbar Farmer Walk
Carrying 130lbs = 50 meters (25 meters forward / 25 meters backpedal)
Carrying 200lbs = 50 meters (25 meters forward / 25 meters backpedal)
Carrying 250lbs = 50 meters (25 meters forward / 25 meters backpedal)
Carrying 280lbs = 25 meters x 2 rounds
Carrying 320lbs = 15 meters x 2 rounds
Carrying 320lbs = 25 meters x 2 rounds
Push Press
115lbs x 10
135lbs x 8
155lbs x 5,5
HS Shoulder Press
180lbs x 12 x 3
Flat Bench Press
200lbs x 5,10,12
Front Raises
25lbs each x 4 sets to failure
Cable Crunches 3 sets
3-way Side Bends 2 sets per side
Walk home 15 minutes
Duration 6:00-7:00pm
Legpress (Different angles)
220lbs x 30,30,20,20,20,20,25
Machine Squats
220lbs x 20,15,15
Leg Extensions
200lbs x 15 x 3
Standing Single Leg Curls
60lbs x 10 sets to failure per leg
Standing Single Calf Raise
160lbs x 6 sets to failure per leg
Walk home 15 minutes
Yes sir V thanks dito gusto ko din ngayun ung Hybrid ung katulad sayo hehe! nung nakaraang araw puro improvised ung gamit ko sa outdoor. gustong gusto ko ung farmer walk carrying 2 container water 10 meters. 5 set ginagawa ko back and forth. saka sir v ano mas ok gamiting ung weight bags ba or ung chain nalang for running and any porpose na exercise? plano ko kasi bumili at pinagiisipan ko kung ano mas ok. thanks po!
kung long distance run/sprints, mas gusto ko yung chains kasi madali ibalot sa katawan. Pwede mo din dalhin sa gym. Sa farmer walk mas ok kung mas malayo at hangang bumigay ka lalo na kung madami kang space.
Duration 5:20-7:15pm
Stretching 10 minutes
Machine Dips superset with HS Incline Press
200lbs x 25 / 180lbs x 15
250lbs x 20 / 200lbs x 12
300lbs x 12 / 200lbs x 10 dropset to 180lbs x 6
Machine Press (Underhand)
Full Stack x 3 sets to failure
Narrow Grip Bench Press
205lbs x 15,8,10,12
Cable Crossover
60lbs per side x 4 sets to failure
Machine Flyes
140lbs x 4 sets to failure
Overhead DB Extension
70lbs x 3 sets to failure
Tricep Pressdown
150lbs x 3 sets to failure
Some Curlzzzz (DB, KB, Cable)
Suicide Sprints Intervals 20 minutes
Walk home 15 minutes
sir V sinasabay mo HS chaka hydro? or pwede ba?
haha hindi bro, mix and match lang. Basically preWO lahat yan. Pero since raw ingredients meron ako I can take them kung kelan ko gusto. Unlike yung mga preWO supps na mega dosed like prejym and outlift, one time intake lahat preWO. Yung fat burners wala halos pinagkaiba sa preWO powders. hindi ko yan iniinom everyday according to label. I take ONLY what I need for the day or depende sa training na gagawin ko. Tsaka may mga supps na hindi maganda icombine together like yohimbine and L-carnitine or yohimbine and tyrosine.
Duration 6:30-8:20pm
Stretching 10 minutes
Squats
115lbs x 30
160lbs x 20
200lbs x 10,10,10
225lbs x 7
Dropset:
245lbs x 4
200lbs x 4
115lbs x 15
Leg Press
230lbs x 30
300lbs x 30
Leg Extensions
200lbs x 2 sets to failure
Single Leg Extension
60lbs x 4 sets to failure per leg
Standings Single Leg Curls
60lbs x 8 sets to failure per leg
Seated Calf Raises
100lbs x 3 sets to failure
Standing Single Leg Calf Raises
160lbs x 4 sets to failure per leg
Cable Crunches 3 sets
3-way side bends 3 sets
Incline Board Leg Raises 3 sets
Walk home 15 minutes