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.
Hala, pano nangyari sir V na naging 5'9 kana lang?
Sir V naalala ko ung pinsan ko dati meron ganyan ngayun ok na siya surgery ang ginawa niya after surgery 2 months ata siya naka brace sa spine then ok na after that.
Sir V, pa OT hehe! ask ko lang about abs WO same day ba ung obliques, upper abs, low abs mo? or ibang araw ung oblique?
Sir V naalala ko ung pinsan ko dati meron ganyan ngayun ok na siya surgery ang ginawa niya after surgery 2 months ata siya naka brace sa spine then ok na after that.
Sir V, pa OT hehe! ask ko lang about abs WO same day ba ung obliques, upper abs, low abs mo? or ibang araw ung oblique?
Lahat bro every WO. kasi hindi mo naman maa-isolate yung upper,lower abs at obliques.
Boss V? May advantage ba ang dropsets sa mga nagsisimula pa lang? (1-3 Years in Bodybuilding)
Of course brah... very useful ang bodybuilding techniques like dropsets, superset, rest pause and so on. There are times when straight sets doesn't give you enough intensity and this is where you can use these tools. Wala naman rules as to how newbies and advance lifters should be doing their workout. Intensity is all that matters kaya you should finds ways to make your workouts as tough as possible.
**Photo taken (July 30, 2015) super-flat and bloated after drinking 1.5 liters of preWO drink
**Photo taken before going to the gym (palit damit pero ganun pa din)
I chose to take photos on a bad condition para honest. Medyo tricky kasi itsura pag bagong gising at umihi ng madami lean tignan ng konti. Anyway, as I mentioned in my past post I weighed 188lbs since last week, so some diet manipulation was done and yesterday I tipped the scale @186lbs. I tried to flush out as much water but that's all I got (as if weight matters to me). So I'll just accept this and move on. I'm cutting slooooowwwyyy until 2016 so no drastic changes noticeable (coz no one sees me haha) despite shifting to this route for a couple of months already.
I actually started bulking 2 years ago (June2013) and I was able to hit my goal weight which is 180ish pounds atleast early 2014. Everything went well, I got bigger and stronger, some injuries along the way but it's all good. I worked my ass off to hold on to this size for 1.5 years (182-188lbs range), I did a lot of trial and error and I learned a lot about gaining size both on the practical and scientific side of it. No cutting until the project is done!
Now, I feel it's time to polish my work so I'll go ahead with my cut til next year. No specific target date but 1 year is enough prep time for me. No pressure at all.
Wow sir V gusto ko din ng ganyan. kapag ganyan na katawan ko hindi na ako mahihiyang lumabas ng bahay na naka topless hehe! lapit na mag 200lbs with abs single digit BF Badass na Badass talaga un.
Hindi na ata ako aabot ng 200lbs bro. ramdam ko na ganitong weight lang ako magkakaron ng muscle mass na hindi masyado mataas BF. Taas pa BF ko ngayon di lang halata.
Hindi na ata ako aabot ng 200lbs bro. ramdam ko na ganitong weight lang ako magkakaron ng muscle mass na hindi masyado mataas BF. Taas pa BF ko ngayon di lang halata.
Feeling ko sir V aabot ka ng 200lbs with abs un kasi ung training mo palaging intense eh. saka hindi naman malabo abs mo ngayun lutang na lutang pa hindi pa mataas BF niyan sir V hehe!
Mas mura ba ung Green Magnitude kesa C4? saka incase pwede ko din ba isabay ung creatine micronized? noob question sir V sorry..
@SmallWIJI - Ok na muna ako for now sa ganitong weight, pag nagcut ako baka 175lbs matira sakin. Hindi rin practical yung 200lbs, wala naman ako pagagamitan ng excess weight na yun. Mas magaan mas malakas ako. Gastos lang sa maintenance sa food pag masydo malaki. Mukha naman akong 200lbs na sa palagay ko hehe.
Inferior yung C4 para sakin. Caffeine lang mataas dun the rest of the ingredients underdosed. Ang mahal pa. Unlike Green Magnitude 1800 lang for 80 servings, wala sya caffeine pero the ingredients per serving is pretty much complete for me for strength and endurance. No need to add crea kasi may 5g of creatine na yun.
GM Per scoop:
5g Creatine Blend (2.5g Di Creatine Malate and 2.5g Magnesium Creatine Chelate)
2g Betaine Anhydrous
2g Taurine
500g Tyrosine
Kung madali lang sayo yung dips and pullups parang warm up mo lang yan sa leg day. Peor kung mahirap para sayo baka hindi ka magkapaglegs ng maayos.
Boss V,do you adjust your calorie intake kapag sports related activites?
I only make adjustments when I feel hungry. I eat more carbs and fat. I rarely feel hungry kahit intentionally ko gutumin sarili ko. I even on rest days I dont eat less than my training days. Sports is my cardio so i treat it just like a normal workout.
forever mirin' ako sayo sir V! sa gawa mong yan nalabas talaga resulta sa katawan mo .. nakka motivate lalo pag nakakakita ko ng ganyang katawang alam mong pinaghirapan talaga! idol!
Bihira ako maka-encounter ng "nanunukat sa tingin". Wala naman kasi ako pakialam sa mga tao sa gym at wala din siguro sumusukat sakit kasi wala naman sila makikita sakin dahil balot ako ng damit. Isa lang siguro ang feeling ko sinusukat ako. Itago nalang natin sa pangalang Trenminator. Nakita nako nito dati nakasando habang nagcurls, shempre favorite exercise nya curls at side bends kaya tumabi sakin at nagcurls din. Ok, so sa madaling sabi he wants to get side by side to show everyone that he's ripped. Deadma lang naman ako kasi my natural gains are untouchable sa kanto gyms and i dont give a fuck about other people showing off their muscles, flex flex ng juicy muscles sa salamin every set. Other than that moment, hindi nako sinusukat ni trenminator especially on leg day.
Kahapon naka Tshirt lang ako, nagkasabay kami ni Trenminator kumuha ng tubig sa dispenser. Brah is checking the forearmzzz brah... probably wondering how I got chiseled forearms with veins but without the tren veins and paper thin skin with traces of acne.... I hope it brings him peace of mind and answers his questions...
Naalala ko tuloy yung takatak vendor ng yosi nakasabay ko sa jeep. He has crazy vascularity running across his body as in steroid like crazy veins, sa tuhod, braso, calves, neck kahit sa face! Sabi ko sa sarili ko "iba talaga nagagawa ng HARD LABOR" it speaks for itself.
Kala ko nga overhead tricep gagawin kasi may hawak na DB sa likod ng batok. Bigla nag side bends!!! Yun siguro yung brah bendzzz! parang nagma-maracas!
Not hating whatsoever! pero please lang dont get me involved with those aesthetic shit.... especially when I'm cooking some badass shit!
Comments
Hala, pano nangyari sir V na naging 5'9 kana lang?
Sir V, pa OT hehe! ask ko lang about abs WO same day ba ung obliques, upper abs, low abs mo? or ibang araw ung oblique?
Lahat bro every WO. kasi hindi mo naman maa-isolate yung upper,lower abs at obliques.
Duration 6:30-8:00pm
Stretching 10 minutes
T-Bar Rows (*finished with decline Medicine Ball Twist)
*bar weight not included
110lbs x 15*
143lbs x 15*
176lbs x 15*
210lbs x 10*
242lbs x 5
Dropset-
210lbs x 4
176lbs x 4
143lbs x 4
110lbs x 4
77lbs x 4
Kneeling Cable Oblique Crunch (2 sets per side)
TRI-SET:
Machine Shoulder Press 110lbs x 15
Wide Neutral Cable Rows 150lbs x 15
Cable Crunches
Machine Shoulder Press 110lbs x 15
Wide Neutral Cable Rows 150lbs x 15
Captains Chair
Rear Raises (2 sets)
Side and Front Raises Combo (2 sets)
Walk home 15 minutes
Of course brah... very useful ang bodybuilding techniques like dropsets, superset, rest pause and so on. There are times when straight sets doesn't give you enough intensity and this is where you can use these tools. Wala naman rules as to how newbies and advance lifters should be doing their workout. Intensity is all that matters kaya you should finds ways to make your workouts as tough as possible.
Current Weight: 186lbs-188lbs
BF%: Who cares
**Photo taken (July 30, 2015) super-flat and bloated after drinking 1.5 liters of preWO drink
**Photo taken before going to the gym (palit damit pero ganun pa din)
I chose to take photos on a bad condition para honest. Medyo tricky kasi itsura pag bagong gising at umihi ng madami lean tignan ng konti. Anyway, as I mentioned in my past post I weighed 188lbs since last week, so some diet manipulation was done and yesterday I tipped the scale @186lbs. I tried to flush out as much water but that's all I got (as if weight matters to me). So I'll just accept this and move on. I'm cutting slooooowwwyyy until 2016 so no drastic changes noticeable (coz no one sees me haha) despite shifting to this route for a couple of months already.
I actually started bulking 2 years ago (June2013) and I was able to hit my goal weight which is 180ish pounds atleast early 2014. Everything went well, I got bigger and stronger, some injuries along the way but it's all good. I worked my ass off to hold on to this size for 1.5 years (182-188lbs range), I did a lot of trial and error and I learned a lot about gaining size both on the practical and scientific side of it. No cutting until the project is done!
Now, I feel it's time to polish my work so I'll go ahead with my cut til next year. No specific target date but 1 year is enough prep time for me. No pressure at all.
Sir V, ano ung 1.5 liters na Pre WO na un?
Hindi na ata ako aabot ng 200lbs bro. ramdam ko na ganitong weight lang ako magkakaron ng muscle mass na hindi masyado mataas BF. Taas pa BF ko ngayon di lang halata.
preWO ko:
1scoop Green Magnitude (5g crea blend, 2g betaine, 2g taurine, 500mg tyrosine)
4g beta alanine
8g BCAA
2 extra joss
Duration 7:45-9:10pm
Stretching 5 minutes
TRX Circuit (2 rounds)
Jack knife
Pushups
Jack knife
Pushups
Jack knife
Pushups
Barbell Circuit
*1st set: 112lbs
*2nd set: 134lbs
Front Squat
Push Press
Back Squat
Push Press
Incline Board Leg Raises
Front Squats
160lbs x 10 sets of 3 reps every 10-15 seconds
Leg Extension
200lbs x 12 x 4
Single Leg Curls
40lbs x 10 x 6 per leg
Standing Calf Raises
200lbs x 6 sets to failure
TRX Pikes
TRX Jack knife
TRX Pendullum Swing
Decline Medicine Ball Twist
Incline Board Leg Raises
Incline Board Reverse Crunch
Walk home 15 minutes
Duration 5:45-8:00pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
CIRCUIT:
Pullups BW+22lbs x 12
Dips BW+22lbs x 15
Pullups BW+22lbs x 8
Dips BW+22lbs x 10
Pullups BW+33lbs x 8
Dips BW+33lbs x 12
Pullups BW+33lbs x 5
Dips BW+33lbs x 10
Alternate Sets:
Dips BW+66lbs x 15
Pullups BW+33lbs x 8
Dips BW+88lbs x 8
Pullups BW+33lbs x 8
Incline Bench Press
155lbs x 15
180lbs x 12
205lbs x 6 rest pause +3+3 then dropset to..
133lbs x 12 rest pause +7+8+6
Machine Flyes (all sets finished with 10 reps of V-bar Pullups)
160lbs x 15 x 3
Superset: HS Rows and Machine Shoulder Press
210lbs x 15 / 120lbs x 20
250lbs x 10 / 120lbs x 15
Side and Front Raises Combo
Rear Raises
One Arm Tricep Pressdown
Machine Curls
DB Curls
Cable Rope Curls
Walk home 15 minutes
Feeling ko sir V aabot ka ng 200lbs with abs un kasi ung training mo palaging intense eh. saka hindi naman malabo abs mo ngayun lutang na lutang pa hindi pa mataas BF niyan sir V hehe!
Mas mura ba ung Green Magnitude kesa C4? saka incase pwede ko din ba isabay ung creatine micronized? noob question sir V sorry..
pacopy nito mamaya sir V.
CIRCUIT:
Pullups BW
Dips BW
Pullups BW
Dips BW
Pullups BW
Dips BW
Pullups BW
Dips BW
Alternate Sets:
Dips BW
Pullups BW
Dips BW
Pullups BW
Possible with leg day WO ko?
Edited hindi kasama ung +weight BW lang kayo ko
Inferior yung C4 para sakin. Caffeine lang mataas dun the rest of the ingredients underdosed. Ang mahal pa. Unlike Green Magnitude 1800 lang for 80 servings, wala sya caffeine pero the ingredients per serving is pretty much complete for me for strength and endurance. No need to add crea kasi may 5g of creatine na yun.
GM Per scoop:
5g Creatine Blend (2.5g Di Creatine Malate and 2.5g Magnesium Creatine Chelate)
2g Betaine Anhydrous
2g Taurine
500g Tyrosine
Kung madali lang sayo yung dips and pullups parang warm up mo lang yan sa leg day. Peor kung mahirap para sayo baka hindi ka magkapaglegs ng maayos.
Wow ok na ok pala GM 1.8k for 80 servings not bad with creatine pa. bibili ako nito for sure hehe!
Noted sir V depende ito mamaya kung ganado hehe masaya na ako atleast 4set pull ups x10..dips 4 set xfailure.
Thanks sir V.
Duration 5:30-7:30pm
Stretching 10 minutes
Abdominal Circuit 15 minutes
Machine Squats
180lbs x 5 sets AMRAP
Front Squats
134lbs x 10,10,8,8 (every 10 seconds)
178lbs x 4,4,4,4,4 (every 10-15 seconds)
Back Squats
222lbs x 5,5,5,5 (every 20 seconds)
222lbs x 8 dropset to..
178lbs x 5
134lbs x 7
Zercher Squats
155lbs x 4
222lbs x 3
244lbs x 3
Standing Single Leg Curls
40lbs x 10 x 6 sets per leg
Leg Extensions
200lbs x 12 x 3
Standings Calf Raises
280lbs x 6 sets AMRAP
Walk home 15 minutes
Duration 5:15-6:40pm
Basketball game
Boss V,do you adjust your calorie intake kapag sports related activites?
I only make adjustments when I feel hungry. I eat more carbs and fat. I rarely feel hungry kahit intentionally ko gutumin sarili ko. I even on rest days I dont eat less than my training days. Sports is my cardio so i treat it just like a normal workout.
Training #1
Duration 11:00-11:45am
Basketball
Training #2
Duration 7:40-9:10pm
Stretching 10 minutes
BARBELL CIRCUIT:
Cable Crunches
Push Press 115lbs x 6
Trapbar DL 245lbs x 6
Push Press 115lbs x 6
Cable Crunches
Push Press 115lbs x 6
Trapbar DL 245lbs x 6
Push Press 115lbs x 6
Cable Crunches
Push Press 133lbs x 5
Trapbar DL 315lbs x 5
Push Press 133lbs x 5
Cable Crunches
Push Press 133lbs x 5
Trapbar DL 360lbs x 5
Push Press 133lbs x 5
Cable Crunches
SUPERSET: Dips and Pullups
BW+22lbs x 12 / BW+22lbs x 8
BW+44lbs x 12 / BW+33lbs x 6
BW+77lbs x 10 / BW x 10
Cable Crossover
60lbs per side x 15 x 3
HS Incline Press
200lbs x 12 dropset to...
180lbs x 8
140lbs x 8
Machine Curls
Tricep Overhead Extension
DB Curls
Rear Raises
Walk home 15 minutes
Duration 2:40-4:30pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Incline Bench Press
155lbs x 22
177lbs x 15
200lbs x 6 dropset to..
177lbs x 6
155lbs x 8
133lbs x 10+3+3+5
Machine Flyes 150lbs x 20
Cable Crossover 60lbs per side x 15
GIANT SET:
Machine Dips 300lbs x 10
HS Rows 220lbs x 10
V-bar Chinups BW x 10
Machine Dips 300lbs x 15
HS Rows 220lbs x 15
V-bar Chinups BW x 10
Machine Flyes 150lbs x 20
Cable Crossover 60lbs per side x 15
Super Wide Neutral Pullups
BW x 10,6
Wide Underhand Pullups
BW x 8,6
Close Grip Pullups
BW x 5,7,5
Machine Shoulder Press
120lbs x 15 x 3
DB Curls
Tricep Rope Pressdown
Overhead Tricep Extension
Machine Curls
Side and Front Raises Combo
Walk home 15 minutes
Kahapon naka Tshirt lang ako, nagkasabay kami ni Trenminator kumuha ng tubig sa dispenser. Brah is checking the forearmzzz brah... probably wondering how I got chiseled forearms with veins but without the tren veins and paper thin skin with traces of acne.... I hope it brings him peace of mind and answers his questions...
Naalala ko tuloy yung takatak vendor ng yosi nakasabay ko sa jeep. He has crazy vascularity running across his body as in steroid like crazy veins, sa tuhod, braso, calves, neck kahit sa face! Sabi ko sa sarili ko "iba talaga nagagawa ng HARD LABOR" it speaks for itself.
Not hating whatsoever! pero please lang dont get me involved with those aesthetic shit.... especially when I'm cooking some badass shit!