CIRCUIT:
Incline DB Press 50lbs x 25
V-bar Chin ups BW x 17
Incline DB Press 50lbs x 25
Gorilla Pullups BW x 13
Incline DB Press 60lbs x 20
V-bar Chin ups BW x 12
Incline DB Press 70lbs x 6
Gorilla Pullups BW x 8
(water break)
Incline DB Press 70lbs x 23
ALTERNATE SETS:
Dips BW+55lbs x 12
Pullups BW+55lbs x 4
Dips BW+66lbs x 12
Pullups BW+55lbs x 4
Dips BW+88lbs x 12
Pullups BW+55lbs x 4
Machine Flyes
160lbs x 4 sets to failure
HS Shoulder Press
180lbs x 12 x 3
HS Rows
200lbs x 15 x 3 (all sets finished with side/front lateral raises combo)
Overhead Tricep Extension
One Arm Tricep Pressdown
Machine Curls
Cable Rope Curls
Giant Sets:
Incline Benchpress 135lbs x 20
Underhand Pulldowns 120lbs x 15
Cable Rows 170lbs x 12
Incline Benchpress 135lbs x 30
Underhand Pulldowns 120lbs x 15
Cable Rows 130lbs x 15
Incline Benchpress 135lbs x 15
Incline Benchpress 180lbs x 12
V-bar Chinups BW x 12
Incline Benchpress 135lbs x 15
Cable Crossover
60lbs per side x 15 x 3
*wala ako sa mood or should I say focus kaya umuwi nalang ako. Ayoko na sana maggym kaso sayang naman yung 1 hour free time ko. Wala din ako gana kumain and first time ko lang magdrive papunta sa gym kasi tinatamad din ako maglakad. Super wala ata ako sa sarili kasi nung gabi habang hinahanda ko mga gamit ko, napansin ko may laman yung shaker ko. Hindi ko pala naubos yung preWO cocktail ko, weird!
Eto Idol ko! I rarely get motivated by other people nowadays, but when I met my youngest brother after 6 months of not seeing him I was blown-out by how badass he has become. He looks as big as me but he's ripped to the bone! He's always in shape and strong, excellent basketball player too (played in the NCAA and NAASCU). He is currently playing American Football and it transformed him into a monster eversince he got drafted.
Working the 40-yard dash(Damn gunzzz! Check out the quads! visible definition even under the sweat pants!)
Wide Receiver (white #55 Strong, Explosive, Fast and hits like a bull)
- Lifts almost everyday
- Works a regular day job in the IT department
- Plays Football twice a week
- Eats practical but grinds all day - Doesn't give a F*$# about aesthetics
Setting aside all the things he can do and what he has accomplished, I admire his work ethic and his commitment especially since I know how he clawed his way up. I remember when I brought him to the gym when he was 14.
So it's true, some one out there is really working harder. He happens to be that SOME ONE!
Hay, Start na naman ng week. Magbubuhat na naman ako mamaya for sure kahit tinatamad ako as of the moment. Parang sa office lang, pumapasok at nagtatrabaho kahit tinatamad. I know there's a lot more work to do para mag-improve, yun nga lang pag matagal ka na nagbubuhat at madami na personal targets na naaccomplish at nagiimprove din yearly madalas ako tinotopak at kinukwestyon ko na itong gingagawa ko if may sense pa ba or am I just brainwashed by the modern world. Uso kasi! Shempre pangarap ko magkaroon ng magandang katawan nung bata pa lang ako, pero ganito pala ang feeling. Mahirap, magastos, metikuloso pero very rewarding. I did my part, got my reward and did this thing over and over. Madami pa room for gains and areas to explore kaso, taon-taon nalang ganito... I improve, I explore, repeat. It's a a never ending pursuit. A cycle and a maze with no end. I used to seek happiness through lifting, but I have it now, what could possibly make me any more happier if I already know what's in store for me in this game. I am in no way losing motivation or getting lazy, I'm just doing a lot of thinking. Siguro ganito dapat ang mindset, the more you doubt, the more you seek enlightenment. I feel more stupid if I let my knowledge take over. Yes, I have experience, I have the scars, I have muscles and I know my stuff, but what if I'm wrong? I could be half correct and get away with it. I can't always rely on my brain especially when my animal instincts are giving me a different picture. Sa madaling sabi, magbubuhat pa rin ako no matter what happens! At yun ang nakakainis kasi hindi ko mafigure out kung addiction na ba ito, commitment or both.
Anyway, since magbubuhat ako I'll try my best not to waste my time in the gym kahit nakakaburat makita mga tao dun. As usual I will cover my body with layers of clothes to remind the people there that to stay in this game, you need to keep your demons inside.
Hay, Start na naman ng week. Magbubuhat na naman ako mamaya for sure kahit tinatamad ako as of the moment. Parang sa office lang, pumapasok at nagtatrabaho kahit tinatamad. I know there's a lot more work to do para mag-improve, yun nga lang pag matagal ka na nagbubuhat at madami na personal targets na naaccomplish at nagiimprove din yearly madalas ako tinotopak at kinukwestyon ko na itong gingagawa ko if may sense pa ba or am I just brainwashed by the modern world. Uso kasi! Shempre pangarap ko magkaroon ng magandang katawan nung bata pa lang ako, pero ganito pala ang feeling. Mahirap, magastos, metikuloso pero very rewarding. I did my part, got my reward and did this thing over and over. Madami pa room for gains and areas to explore kaso, taon-taon nalang ganito... I improve, I explore, repeat. It's a a never ending pursuit. A cycle and a maze with no end. I used to seek happiness through lifting, but I have it now, what could possibly make me any more happier if I already know what's in store for me in this game. I am in no way losing motivation or getting lazy, I'm just doing a lot of thinking. Siguro ganito dapat ang mindset, the more you doubt, the more you seek enlightenment. I feel more stupid if I let my knowledge take over. Yes, I have experience, I have the scars, I have muscles and I know my stuff, but what if I'm wrong? I could be half correct and get away with it. I can't always rely on my brain especially when my animal instincts are giving me a different picture. Sa madaling sabi, magbubuhat pa rin ako no matter what happens! At yun ang nakakainis kasi hindi ko mafigure out kung addiction na ba ito, commitment or both.
Anyway, since magbubuhat ako I'll try my best not to waste my time in the gym kahit nakakaburat makita mga tao dun. As usual I will cover my body with layers of clothes to remind the people there that to stay in this game, you need to keep your demons inside.
tsangala nabubuhay dugo ko!!! sana uwian na... magbubuhat ako ng solid mamaya!
sir @badass_vinch kaya pala pag nag eensayo ka, lagi ka nakadoble ng suot... ASTIG!
@Dimzon03 habang tumatagal bro unti unti kumakapal yung suot ko. Nung bago ako mahilig ako magsando, nung tumagal sleevless, t-shirt, sweatshirt, hoodie, hoodie with undershirt, + waist belt pa yan. Gastos nga lang sa labada pero habang kumakapal muscle mas naoovercome naman yung insecurities. Kaya kahit takpan pa katawan mas comfortable sa gym. Naiisip ko nga kung mag sweat pants na din ako hahaha
ako sir @badass_vinch kaya ako nag jajacket dati dahil sa insecurities. walang kamaskel maskel, ang taba, kita ung mga fats tlga kaya to cover up (na kitang kita naman mataba tlga) e nag jajacket ako habang pumapayat, nag kakaconfidence ako ako sleveless and etc. pero eto, you gave a whole different meaning sa jacket! galing
ako sir @badass_vinch kaya ako nag jajacket dati dahil sa insecurities. walang kamaskel maskel, ang taba, kita ung mga fats tlga kaya to cover up (na kitang kita naman mataba tlga) e nag jajacket ako habang pumapayat, nag kakaconfidence ako ako sleveless and etc. pero eto, you gave a whole different meaning sa jacket! galing
iikot din ang gulong ng palad mo bro. babalik ka din sa jacket pero iba na reason mo pag andun ka na, siguro kagaya din ng sakin. Tsaka mas matagal manlamig pag nakabalot. Iwas dulas din sa bar during squats, hindi rin tutulo sa kamay mo yung pawis pag nag DL or row ka. It helps alot.
@Dimzon03 habang tumatagal bro unti unti kumakapal yung suot ko. Nung bago ako mahilig ako magsando, nung tumagal sleevless, t-shirt, sweatshirt, hoodie, hoodie with undershirt, + waist belt pa yan. Gastos nga lang sa labada pero habang kumakapal muscle mas naoovercome naman yung insecurities. Kaya kahit takpan pa katawan mas comfortable sa gym. Naiisip ko nga kung mag sweat pants na din ako hahaha
kaya nag tataka ako dati eh... iniisip ko pa nun "kung ako may ganyang katawan malamang nakasando ako lagi"...
THROWBACK!!!(me @ 17 years old skinny fat phaggot)
This is where I started. I don't see this man anymore, but I know his past and present. It's not a success or a transformation story. There's nothing special about it that's why very few people took his path. The road less traveled, he walks straight with his head down. Moving forward without knowing where to go.
Maybe that's how you do things when you don't have plans of stopping.
THROWBACK!!!(me @ 17 years old skinny fat phaggot)
This is where I started. I don't see this man anymore, but I know his past and present. It's not a success or a transformation story. There's nothing special about it that's why very few people took his path. The road less traveled, he walks straight with his head down. Moving forward without knowing where to go.
Maybe that's how you do things when you don't have plans of stopping.
#consistency
#grind
Wow payat mo din pala dati sir V start ka palang sa BB niyan db?
Oo sobrang payat ko pero may tinatagong belly fat sa itim na sando ahaha. Sagwa pa kasi almost 5'11 ako nyan (5'9 nalang ako ngayon). Start pa lang ako magbuhat ng mga panahon na yan.
Comments
Duration 5:40-7:30pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
CIRCUIT:
Incline DB Press 50lbs x 25
V-bar Chin ups BW x 17
Incline DB Press 50lbs x 25
Gorilla Pullups BW x 13
Incline DB Press 60lbs x 20
V-bar Chin ups BW x 12
Incline DB Press 70lbs x 6
Gorilla Pullups BW x 8
(water break)
Incline DB Press 70lbs x 23
ALTERNATE SETS:
Dips BW+55lbs x 12
Pullups BW+55lbs x 4
Dips BW+66lbs x 12
Pullups BW+55lbs x 4
Dips BW+88lbs x 12
Pullups BW+55lbs x 4
Machine Flyes
160lbs x 4 sets to failure
HS Shoulder Press
180lbs x 12 x 3
HS Rows
200lbs x 15 x 3 (all sets finished with side/front lateral raises combo)
Overhead Tricep Extension
One Arm Tricep Pressdown
Machine Curls
Cable Rope Curls
Walk Home 15 minutes
Duration 6:15-7:30pm
Stretching 10 minutes
Machine Squats
230lbs x 20,20,15
300lbs x 15
HS Isolateral Legpress a.k.a. Optimus Prime
396lbs x 20
550lbs x 15
638lbs x 12
682lbs x 7
Leg Extensions
200lbs x 15 x 4
Standing Single Leg Curls
40lbs x 5 sets to failure per leg
Standings Calf Raises
300lbs x 20 x 5
Loaded Carries a.k.a ligpit ng plates (mas nakakapagod pa ito kakabuhat at lakad pabalik balik)
Walk home 15 minutes
Meet "OPTIMUS PRIME"
Duration 9:45-10:30am
Stretching 10 minutes
Cable Crunches 4 sets
Giant Sets:
Incline Benchpress 135lbs x 20
Underhand Pulldowns 120lbs x 15
Cable Rows 170lbs x 12
Incline Benchpress 135lbs x 30
Underhand Pulldowns 120lbs x 15
Cable Rows 130lbs x 15
Incline Benchpress 135lbs x 15
Incline Benchpress 180lbs x 12
V-bar Chinups BW x 12
Incline Benchpress 135lbs x 15
Cable Crossover
60lbs per side x 15 x 3
*wala ako sa mood or should I say focus kaya umuwi nalang ako. Ayoko na sana maggym kaso sayang naman yung 1 hour free time ko. Wala din ako gana kumain and first time ko lang magdrive papunta sa gym kasi tinatamad din ako maglakad. Super wala ata ako sa sarili kasi nung gabi habang hinahanda ko mga gamit ko, napansin ko may laman yung shaker ko. Hindi ko pala naubos yung preWO cocktail ko, weird!
Height: 5'7
Weight: 165lbs-170lbs+/-
BF: 7-8%
Age: 22
Working the 40-yard dash (Damn gunzzz! Check out the quads! visible definition even under the sweat pants!)
Wide Receiver (white #55 Strong, Explosive, Fast and hits like a bull)
- Lifts almost everyday
- Works a regular day job in the IT department
- Plays Football twice a week
- Eats practical but grinds all day
- Doesn't give a F*$# about aesthetics
Setting aside all the things he can do and what he has accomplished, I admire his work ethic and his commitment especially since I know how he clawed his way up. I remember when I brought him to the gym when he was 14.
So it's true, some one out there is really working harder. He happens to be that SOME ONE!
Duration 7:30-9:10pm
Stretching 10 minutes
HS Isolateral Legpress
175lbs x 12 x 5 sets per leg
Machine Squats
200lbs x 50
250lbs x 30
Squats
160lbs x 15
200lbs x 10
245lbs x 5 dropset...
200lbs x 5
160lbs x 8
Romanian Deadlift
260lbs x 10
310lbs x 6
310lbs x 5
220lbs x 12
Standing Single Calf Raises
100lbs x 6 sets to failure per leg
Single Leg Curls
40lbs x 5 sets to failure per leg
Leg Extension
200lbs x 3 sets to failure
Walk home 15 minutes
Anyway, since magbubuhat ako I'll try my best not to waste my time in the gym kahit nakakaburat makita mga tao dun. As usual I will cover my body with layers of clothes to remind the people there that to stay in this game, you need to keep your demons inside.
Napaka BAD-ASS nito!!!shet. :hard: :hard:
Yan din ang secret ni Hulk. He's always angry! hahaha
makabili nga ulet ng jacket!!!! grabe kaya idol, tlga kita sir V. :hard:
tsangala nabubuhay dugo ko!!! sana uwian na... magbubuhat ako ng solid mamaya!
sir @badass_vinch kaya pala pag nag eensayo ka, lagi ka nakadoble ng suot... ASTIG!
iikot din ang gulong ng palad mo bro. babalik ka din sa jacket pero iba na reason mo pag andun ka na, siguro kagaya din ng sakin. Tsaka mas matagal manlamig pag nakabalot. Iwas dulas din sa bar during squats, hindi rin tutulo sa kamay mo yung pawis pag nag DL or row ka. It helps alot.
kaya nag tataka ako dati eh... iniisip ko pa nun "kung ako may ganyang katawan malamang nakasando ako lagi"...
pwede rin sir sweat pants na hehe
Duration 5:30-7:30pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
SUPERSET:
Incline DB Press 60lbs x 30
Pullups mix BW x 30 (12reps V-bar, 12reps neutral, 6reps V-bar)
Neutral Pullups
BW+44lbs x 6,5,4
SUPERSET: Incline Benchpress and V-bar Chinups
178lbs x 15 / BW x 15
200lbs x 10 / BW+22lbs x 10
Incline Bench Press
200lbs x 8 dropset to 135lbs x 15 + 4 + 4
200lbs x 7 dropset to 135lbs x 12 + 3 + 4
Cable Crossover
60lbs per side x 15 x 4
HS Shoulder Press
180lbs x 15,12,10
Side and Front Raises Combo (3 sets)
Chest Supported DB Rows
60lbs each x 15 x 3
HS Rows (standing)
200lbs x 15
240lbs x 10
Dips
BW+44lbs x 15,12,10 (every 20 seconds)
Overhead Tricep Extension
Machine Curls
Cable Curls
One Arm Tricep Pressdown
Walkhome 15 minutes
Nakasabit so belt ko bro parang ganito
same tayo ng belt. velcro strap lang yan.kaya pala nyan hehe.masubukan nga
Duration 5:50-8:00 pm
Stretching 15 minutes
Circuit (3 sets)
Incline Board Leg Raises
Dragon Flags
Reverse Crunch
Roman Chair Twist
HS Isolateral Legpress
390lbs x 20
390lbs x 15
480lbs x 15
590lbs x 15
Squats
160lbs x 12
200lbs x 8
245lbs x 6
265lbs x 4
Machine Squats (Front Squat Stance)
250lbs x 15
300lbs x 12
330lbs x 12
Standing Calf Raises
330lbs x 8 sets to failure
Leg Extensions
200lbs x 12 x 5
Standing Single Leg Curls
40lbs x 10 x 8 sets per leg
Walk home 15 minutes
Duration 7:00-8:00pm
Abdominal Circuit 15 minutes
Round 1:
Farmer Walk (Carrying 220lbs) = 25 meters
Push ups AMRAP
Farmer Walk (Carrying 220lbs) = 25 meters
Round 2:
Farmer Walk (Carrying 220lbs) = 25 meters
Push ups AMRAP
Farmer Walk (Carrying 220lbs) = 25 meters
Push ups AMRAP
Round 3:
Farmer Walk (Carrying 260lbs) = 25 meters
Power Push ups AMRAP
Farmer Walk (Carrying 260lbs) = 25 meters
Push ups AMRAP
Round 4:
Farmer Walk (Carrying 260lbs) = 25 meters
Power Push ups AMRAP
Farmer Walk (Carrying 260lbs) = 25 meters
Walk home 15 minutes
Yesterday ganito:
Kneeling Cable Crunches (2 minutes straight)
Captains Chair
Inclined Bored Leg Raises
Inclined Bored Reverse Crunch
Captains Chair
Decline Med ball Twist
Inclined Bored Leg Raises
Inclined Bored Reverse Crunch
Captains Chair
Decline Med ball Twist
Kneeling Cable Crunches
Side bends ( 2 sest per side)
*AMRAP
*Cable weight is around 80-100lbs most of the time
This is where I started. I don't see this man anymore, but I know his past and present. It's not a success or a transformation story. There's nothing special about it that's why very few people took his path. The road less traveled, he walks straight with his head down. Moving forward without knowing where to go.
Maybe that's how you do things when you don't have plans of stopping.
#consistency
#grind
Oo sobrang payat ko pero may tinatagong belly fat sa itim na sando ahaha. Sagwa pa kasi almost 5'11 ako nyan (5'9 nalang ako ngayon). Start pa lang ako magbuhat ng mga panahon na yan.