Giant set: Pullups + Cable Rows + Machine Shoulder Press
BW+33lbs x 6 / 150lbs x 20 / 120lbs x 10
BW+33lbs x 6 / 180lbs x 15 / 120lbs x 10
BW+44lbs x 6 / 150lbs x 10 / 120lbs x 10
Superset: Incline Hammer Strength Press and Wide Hammer Strength Rows
180lbs x 20 / 200lbs x 15
200lbs x 15 / 240lbs x 12
220lbs x 12 / 240lbs x 10
Chest Supported DB Rows
60lbs x 15
70lbs x 12,10
Circuit: Rear, Front, Side Raises
Machine Curls
Cable Curls
Superset: Incline DB Press and V-bar Chin ups
65lbs x 20 / BW x 15
65lbs x 20 / BW+25 x 12
75lbs x 17 / BW+25 x 10
(Giant Set) 90lbs x 6 / BW+25 x 8 / Incline DB Press 55lbs x 15
Incline DB Press
75lbs x 15 (Neutral) dropset to 55lbs x 15 (Underhand)
Superset: Dips and Neutral Pullups
(Giant Set) BW+44 x 20 / BW+44 x 6 / Dips BW+44 x 15
BW+66 x 15 / BW+44 x 6
BW+88lbs x 9 / BW x 16 (8 reps Vbar & 8 reps Neutarl Grip)
Machine Flyes
150lbs x 4 sets to failure
Machine Shoulder Press
120lbs, 100lbs, 80lbs (2 dropsets to failure)
Rear + Side +Side Raises
Single Arm Tricep Pressdown
Machine Curls
Cable Curls
Superset: Barbell Rows and Incline HS Press
190lbs x 15 / 180lbs x 15
220lbs x 10 / 200lbs x 15
240lbs x 6 / 220lbs x 15
Giant Set: HS Shoulder Press + Pullups + Cable Rows
180lbs x 12 / BW x 12 / 180lbs x 12
180lbs x 15 / BW x 15 / 180lbs x 12
200lbs x 12 / BW+33lbs x 10 / Wide Pullups BW x 10
Circuit:
Front, Side, Rear Raises
Machine Curls
DB Curls
One Arm Tricep Pressdown
Reverse Flyes
I would like to thank Team@Afterburn for providing me with their latest product called "Sleeve-X". Here, I'm wearing the "Sleeve-X Rage". The other color is gray and black called "Sleeve-X Steel" which I love using for cardio. I'll make a review about thier products after some more trials.
Circuit:
Machine Dips 250lbs x 20
V-bar Chin ups BW x 12
Incline HS Press 180lbs x 15
Neutral Pullups BW x 12
Machine Dips 300lbs x 15
V-bar Chin ups BW x 12
Incline HS Press 200lbs x 15
Neutral Pullups BW x 12
Machine Dips 330lbs x 12
V-bar Chin ups BW x 10
Incline HS Press 200lbs x 10
Neutral Pullups BW x 10
Superset Machine Dips and Incline HS Press
330lbs x 12 / 200lbs x 10
Machine Flyes
150lbs x 15 x 5
Machine Shoulder Press
120lbs x 12 x 3
One Arm Rows
110lbs x 6 per arm
Pullups
BW+55lbs x 6
Machine Curls
Walk home 15 minutes
Hi sir,
Good day!
I have been working-out since 2008 but it is only now that I'd be shifting from mere weightlifting to actual bodybuilding. Figured I needed to offset the training in Muay Thai with muscle building.
I hope you don't mind that I have taken a look at your journal. It contains a lot of cool stuff. And it is in this light that I would like to ask your permission if I could try out your workout routine. I'm looking into really diversifying my workouts. Be coupling this with German Volume Training.
@joshuadiokno Thanks bro! You actually have a good base to start. All those training you had on the past years have a carry over effect performance-wise to bodybuilding. You're not starting out like a complete noob, you're accustomed to intense training already so if you're familiar with proper form and execution, simple bodybuilding routine and the basic stuff, I encourage you to take your training to another level even if you're new to bodybuilding. Well, my routines are often hard to comprehend on paper beacause it doesn't look like the typical program you see everywhere (hybrid). I'm basically training under a long term/life-long system. kinda personalized and designed for me. You can pick up some routines from my logs and try it out, it's a good switch especially if you want a different "feel" to your workout. Anyway, GVT is good. I love the 10x10 for shoulder presses and Squats.
@joshuadiokno Thanks bro! You actually have a good base to start. All those training you had on the past years have a carry over effect performance-wise to bodybuilding. You're not starting out like a complete noob, you're accustomed to intense training already so if you're familiar with proper form and execution, simple bodybuilding routine and the basic stuff, I encourage you to take your training to another level even if you're new to bodybuilding. Well, my routines are often hard to comprehend on paper beacause it doesn't look like the typical program you see everywhere (hybrid). I'm basically training under a long term/life-long system. kinda personalized and designed for me. You can pick up some routines from my logs and try it out, it's a good switch especially if you want a different "feel" to your workout. Anyway, GVT is good. I love the 10x10 for shoulder presses and Squats.
Thanks sir!
Be looking into the maneuvers that you had specified in your routine and be trying them out tomorrow. What you had outlined seem sound sir and highly gratuitous.
I have been experimenting lately as well. I really want to up my game sir. I figured if I really put my mind into it, I could become something more; something that I can really be proud of.
@SmallWIJI Mahirap mamaster yung dips sa umpisa kasi una yung pagbalance pa lang challenging na. Makukuha mo din yung rhythm mo basta gawin mo lang sya madalas
@BANE hirap nga ako magdips and presses due to shoulder problems pero kung conservative poundages and rep range manageable pa. Medyo hindi nga ako satisfied sa execution ko sa ibang reps kasi madulas yung grip ko sobrang pawis.
@SmallWIJI Mahirap mamaster yung dips sa umpisa kasi una yung pagbalance pa lang challenging na. Makukuha mo din yung rhythm mo basta gawin mo lang sya madalas
@BANE hirap nga ako magdips and presses due to shoulder problems pero kung conservative poundages and rep range manageable pa. Medyo hindi nga ako satisfied sa execution ko sa ibang reps kasi madulas yung grip ko sobrang pawis.
Vids to follow...
yes sir V ung pag balance ang prob ko jan ngyayari palagi tricep lang tama kasi straight lang hirap ung pasubsob para sa chest. unti untiin ko ito sir V practice muna sa BW hehe!.
Comments
Duration 6:40-8:40pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Leg Press
250lbs x 30,15,20
Squats
160lbs x 25
200lbs x 15
225lbs x 8
245lbs x 7
265lbs x 6
Deficit Trapbar Deadlift
245lbs x 10
290lbs x 10
355lbs x 4
Leg Extensions
200lbs x 5 sets to failure
Standing Single Leg Curls
50lbs x 6 sets to failure per leg
Single Leg Calf Raises
160lbs x 6 sets to failure per leg
Walk home 15 minutes
Duration 7:30-9:10pm
Stretching 15 minutes
Abdominal Circuit 10 minutes
Circuit: (12-15 reps per set)
Machine Shoulder Press 120lbs
Wide Pulldowns 120lbs
Machine Shoulder Press 120lbs
Wide Pulldowns 120lbs
Machine Shoulder Press 120lbs
Wide Pulldowns 120lbs
Machine Shoulder Press 120lbs
Wide Pulldowns 120lbs
Giant set: Pullups + Cable Rows + Machine Shoulder Press
BW+33lbs x 6 / 150lbs x 20 / 120lbs x 10
BW+33lbs x 6 / 180lbs x 15 / 120lbs x 10
BW+44lbs x 6 / 150lbs x 10 / 120lbs x 10
Superset: Incline Hammer Strength Press and Wide Hammer Strength Rows
180lbs x 20 / 200lbs x 15
200lbs x 15 / 240lbs x 12
220lbs x 12 / 240lbs x 10
Chest Supported DB Rows
60lbs x 15
70lbs x 12,10
Circuit: Rear, Front, Side Raises
Machine Curls
Cable Curls
Walkhome 15 minutes
Duration 7:15-8:50pm
Stretching 15 minutes
Abdominal Circuit 10 minutes
Legpress
250lbs x 20 x 5
Bulgarian Split Squats
BW x 15 per leg
BW+50lbs x 12 per leg
BW+90lbs x 12 per leg
Leg Extension
200lbs x 7 sets to failure
Standing Single Leg Curl
50lbs x 8 sets to failure per leg
Standing Single Calf Raise
140lbs x 7 sets to failure per leg
Walkhome 15 minutes
Duration 12:30pm-1:10pm
Basketball
Duration 6:45-9:00pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Superset: Incline DB Press and V-bar Chin ups
65lbs x 20 / BW x 15
65lbs x 20 / BW+25 x 12
75lbs x 17 / BW+25 x 10
(Giant Set) 90lbs x 6 / BW+25 x 8 / Incline DB Press 55lbs x 15
Incline DB Press
75lbs x 15 (Neutral) dropset to 55lbs x 15 (Underhand)
Superset: Dips and Neutral Pullups
(Giant Set) BW+44 x 20 / BW+44 x 6 / Dips BW+44 x 15
BW+66 x 15 / BW+44 x 6
BW+88lbs x 9 / BW x 16 (8 reps Vbar & 8 reps Neutarl Grip)
Machine Flyes
150lbs x 4 sets to failure
Machine Shoulder Press
120lbs, 100lbs, 80lbs (2 dropsets to failure)
Rear + Side +Side Raises
Single Arm Tricep Pressdown
Machine Curls
Cable Curls
Walk home 15 minutes
Duration 4:20-5:05pm
Basketball
san ka nag babasketball sir v
Duration 7:15-9:00pm
Stretching 10 minutes
Abdominal Circuit !0 minutes
Legpress
200lbs x 30
250lbs x 30
300lbs x 20
Machine Squats
250lbs x 20
300lbs x 15
340lbs x 15
Back Squats
180lbs x 15
245lbs x 8
265lbs x 5
290lbs x 3,3
Leg Extension
200lbs x 15 x 3
Single Leg Curls
50lbs x 6 sets to failure per leg
Standing Calf Raises
300lbs x 25 x 5
Walk home 15 minutes
Duration 6:45-8:40pm
Stretching 15 minutes
Abdominal Circuit 10 minutes
Superset: Barbell Rows and Incline HS Press
190lbs x 15 / 180lbs x 15
220lbs x 10 / 200lbs x 15
240lbs x 6 / 220lbs x 15
Giant Set: HS Shoulder Press + Pullups + Cable Rows
180lbs x 12 / BW x 12 / 180lbs x 12
180lbs x 15 / BW x 15 / 180lbs x 12
200lbs x 12 / BW+33lbs x 10 / Wide Pullups BW x 10
Circuit:
Front, Side, Rear Raises
Machine Curls
DB Curls
One Arm Tricep Pressdown
Reverse Flyes
Walk home 15 minutes
Duration 4:15-6:25pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Legpress
250lbs x 20 x 2
300lbs x 20 x 2
Machine Squats
240lbs x 20
310lbs x 15
350lbs x 12
Squats
160lbs x 10
205lbs x 8
250lbs x 5
270lbs x 4
290lbs x 3
300lbs x 2
Deadlift
225lbs x 8
290lbs x 6
335lbs x 3
360lbs x 3
Walking Lunges
BW+44lbs x 2 rounds (10 meters)
Leg Extension
200lbs x 15 x 4
Single Leg Curls
40lbs x 6 sets to failure per leg
Calf Raises
350lbs x 20 x 5
Walk home 15 minutes
Duration 6:15-8:15pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Circuit:
Machine Dips 250lbs x 20
V-bar Chin ups BW x 12
Incline HS Press 180lbs x 15
Neutral Pullups BW x 12
Machine Dips 300lbs x 15
V-bar Chin ups BW x 12
Incline HS Press 200lbs x 15
Neutral Pullups BW x 12
Machine Dips 330lbs x 12
V-bar Chin ups BW x 10
Incline HS Press 200lbs x 10
Neutral Pullups BW x 10
Superset Machine Dips and Incline HS Press
330lbs x 12 / 200lbs x 10
Machine Flyes
150lbs x 15 x 5
Machine Shoulder Press
120lbs x 12 x 3
One Arm Rows
110lbs x 6 per arm
Pullups
BW+55lbs x 6
Machine Curls
Walk home 15 minutes
AFTERBURN Sleeve-X RAGE - 110lbs Rows
The Brand
Duration 5:55-8:00pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Warm up: Leg Press 200lbs x 20
Squat Machine
160lbs x 15
200lbs x 15
240lbs x 15
280lbs x 15
320lbs x 15
Superset: Trapbar Deadlift and Conventional Deadlift
245lbs x 8 / 225lbs x 8
290lbs x 6 / 225lbs x 8
Workset 1:
Trapbar DL 330lbs x 6 + Conventional DL 225lbs x 6 + Trapbar DL 330lbs x 3
Workset 2:
Trapbar DL 370lbs x 3
Single Leg Curls
50lbs x 6 sets to failure per leg
Standing Single Calf Raise
130lbs x 8 sets to failure per leg
Walk home 15 minutes
Hi sir,
Good day!
I have been working-out since 2008 but it is only now that I'd be shifting from mere weightlifting to actual bodybuilding. Figured I needed to offset the training in Muay Thai with muscle building.
I hope you don't mind that I have taken a look at your journal. It contains a lot of cool stuff. And it is in this light that I would like to ask your permission if I could try out your workout routine. I'm looking into really diversifying my workouts. Be coupling this with German Volume Training.
I hope this is fine.
Thanks sir! All the best!
Thanks sir!
Be looking into the maneuvers that you had specified in your routine and be trying them out tomorrow. What you had outlined seem sound sir and highly gratuitous.
I have been experimenting lately as well. I really want to up my game sir. I figured if I really put my mind into it, I could become something more; something that I can really be proud of.
All the best sir!
Duration 4:30-6:30pm
Basketball
Duration 2:45-5:15pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Push Press
133lbs x 7
155lbs x 5
182lbs x 3,3
Farmer Walk
220lbs - 20meters + 20 meters backpedal
260lbs - 40 meters
310lbs - 40 meters
Giant Set
Machine Dips 250lbs x 20
HS Rows 180lbs x 15
Incline HS Press 180lbs x 10
Machine Dips 310lbs x 17
HS Rows 220lbs x 12
Incline HS Press 200lbs x 8
Machine Dips 340lbs x 15
HS Rows 220lbs x 10
Incline HS Press 200lbs x 8 (+5 reps of 160lbs)
Machine Flyes
150lbs x 15 x 4*
(*all sets finished with Machine Curls and Cable Curls)
Walk home 15 minutes
Duration 3:30-5:10pm
Stretching 10 minutes
Abdominal Circuit 10 minutes (each set finished with Machine Squats 100lbs x 15)
Superset: Back Squats and Machine Squats
120lbs x 15 / 200lbs x 15
160lbs x 15 / 200lbs x 15
225lbs x 7 / 200lbs x 15
245lbs x 4 / 200lbs x 15
Machine Squats
300lbs x 12
Leg Extensions
200lbs x 15 x 5
Single Leg Curls
40lbs x 10 x 6 per leg
Standing Calf Raises
300lbs x 30,20,20,20,20
Walk home 15 minutes
Duration 5:15-7:20pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Superset: Incline Bench Press and Pullups
135lbs x 18
175lbs x 12 / BW x 15
175lbs x 12 / BW x 12
Worksets:
205lbs x 4 / BW+44bs x 4
205lbs x 6 / BW+55lbs x 4
205lbs x 8 / BW+66lbs x 4
Incline Bench Press (rest pause)
135lbs x 23,3,4,3,3,4,3
Weigted Dips
BW+55lbs x 10
BW+88lbs x 7
BW+100lbs x 5
BW+100lbs x 4
Machine Flyes
150lbs x 3 sets to near failure
Side Raises
25lbs x 4 sets to near failure
10lbs x 2 sets to near failure
Circuit:
HS Rows 200lbs x 10
Underhand Pulldowns 120lbs x 8
HS Rows 200lbs x 8
V-bar Chin ups BW x 8
HS Rows 200lbs x 8
Machine Curls
Cable Curls
Walk home 15 minutes
Dips +100lbs
Halimaw tlga amp! :hard:
@BANE hirap nga ako magdips and presses due to shoulder problems pero kung conservative poundages and rep range manageable pa. Medyo hindi nga ako satisfied sa execution ko sa ibang reps kasi madulas yung grip ko sobrang pawis.
Vids to follow...
yes sir V ung pag balance ang prob ko jan ngyayari palagi tricep lang tama kasi straight lang hirap ung pasubsob para sa chest. unti untiin ko ito sir V practice muna sa BW hehe!.
Medyo hindi ako happy sa execution. Madulas na yung bar at umaalog yung Power Cage.