Front Squats
133lbs x 6,6,6 (all sets finished with Machine Crunches)
133lbs x 6,6,6,6,6 (every 15-30 seconds)
177lbs x 3,3,3 (every 1 minute)
112lbs x 51 reps in 5 minutes
Back Squats
222lbs x 6,5
244lbs x 4
HS Isolateral Leg Press
528lbs x 15,12
638lbs x 10
Leg Extensions
200lbs x 3 sets to failure
Single Leg Curls
40lbs x 4 sets to failure per leg
Wow, solid sir V ilang taon ka nito ilan BF niyan saka weight? bakit ayaw mo sumali sa comp? sayang naman kasi ung ganyang build sir V.
2011 and 2013 lang yan bro. Pinost ko na din sa FB yan kahapon lang. dami pa ako never before seen pics na nakalkal. Around 160ish lbs ako sa ganyang condition.
Wala ako pagasa sa competition bro, unless I will use steroids. Dati feel ko may chance ako sa physique, kaso wala pa physique category sa local shows during those years (as far as i know) kung meron sa mga probinsya pa. Ngayon size nalang pinagkaiba ng physique at bodybuilding. Check mo mga competitors ngayon ng physique anlalake!
Wow, solid sir V ilang taon ka nito ilan BF niyan saka weight? bakit ayaw mo sumali sa comp? sayang naman kasi ung ganyang build sir V.
2011 and 2013 lang yan bro. Pinost ko na din sa FB yan kahapon lang. dami pa ako never before seen pics na nakalkal. Around 160ish lbs ako sa ganyang condition.
Wala ako pagasa sa competition bro, unless I will use steroids. Dati feel ko may chance ako sa physique, kaso wala pa physique category sa local shows during those years (as far as i know) kung meron sa mga probinsya pa. Ngayon size nalang pinagkaiba ng physique at bodybuilding. Check mo mga competitors ngayon ng physique anlalake!
Tsaka I dont need validation
Oo nga sir V wala pa ata nun pero ngayun pwede ka naman siguro sa Physique kaso as in malaki nadin ang mga physique ngayun eh haha! tapos sasabihin nilla natty daw sila. edi sila na gifted haha! post mo lahat dito sir V mamatay kami sa ingit sa wangkata mo haha! pero astig sir V mirin talaga. nakakamotivate yan ganyan :biggrin:
@dimzon03 dadating ka din dyan bro, enjoy the journey lang pero wag ka magpapabaya. Tsaka make sure wala ka napapabayaan (muscle groups, strength, family, career, love life). Sabi nga, A-hole ka pag puro katawan ka lang. Kaya sama mo na sa badass in the making mo yung pagangat ng sarili mo. Para badass talaga!
Haha sarap maghubad pag confident ka, kahit saan good to go at candid di na kelangan ng timing.
1st pic- 2011 sa tagaytay
2nd pic sa sementeryo sa Cebu
@dimzon03 dadating ka din dyan bro, enjoy the journey lang pero wag ka magpapabaya. Tsaka make sure wala ka napapabayaan (muscle groups, strength, family, career, love life). Sabi nga, A-hole ka pag puro katawan ka lang. Kaya sama mo na sa badass in the making mo yung pagangat ng sarili mo. Para badass talaga!
Yes sir Vinch, wala pa naman ako napapabayaan kaya nasa tamang landas pako... masaya naman ako sa ginagawa ko at resulta na nakikita ko kahit paunti-unti...salamat Idol :biggrin:
@SmallWIJI Thanks!Oo bro magpopost pa ako. Hindi kasi ako active sa social media dati kaya yung mga pics ko wala lang sakin hindi ko pinopost. Tikom na bibig ko sa issue na who's natty or not. Alam naman ng mga tao kung sino ang gumagamit sa hindi. Madalas lang ako mapagkamalan na kargado kasi kinocompare ako sa mga younger guys na 1-3 years pa lang nagbubuhat pero kagaya ko ng built or mas developed pa sa akin. 30 years old nako, almost 14 years consistent training under my belt tapos cocompare ako sa 22 years old na 3 years pa lang nagbubuhat pero basag basag katawan. hello?1 hahaha
Wow, solid sir V ilang taon ka nito ilan BF niyan saka weight? bakit ayaw mo sumali sa comp? sayang naman kasi ung ganyang build sir V.
2011 and 2013 lang yan bro. Pinost ko na din sa FB yan kahapon lang. dami pa ako never before seen pics na nakalkal. Around 160ish lbs ako sa ganyang condition.
Wala ako pagasa sa competition bro, unless I will use steroids. Dati feel ko may chance ako sa physique, kaso wala pa physique category sa local shows during those years (as far as i know) kung meron sa mga probinsya pa. Ngayon size nalang pinagkaiba ng physique at bodybuilding. Check mo mga competitors ngayon ng physique anlalake!
Tsaka I dont need validation
Wala bang bodybuilding competition for natty's ?
Tama ka, ang laki ng difference ng 1950's bodybuilders at 2000's bodybuilders. Magmumukha ka ngang maliit pag tinabihan ka ng steroid user
Wow, solid sir V ilang taon ka nito ilan BF niyan saka weight? bakit ayaw mo sumali sa comp? sayang naman kasi ung ganyang build sir V.
2011 and 2013 lang yan bro. Pinost ko na din sa FB yan kahapon lang. dami pa ako never before seen pics na nakalkal. Around 160ish lbs ako sa ganyang condition.
Wala ako pagasa sa competition bro, unless I will use steroids. Dati feel ko may chance ako sa physique, kaso wala pa physique category sa local shows during those years (as far as i know) kung meron sa mga probinsya pa. Ngayon size nalang pinagkaiba ng physique at bodybuilding. Check mo mga competitors ngayon ng physique anlalake!
Tsaka I dont need validation
Wala bang bodybuilding competition for natty's ?
Tama ka, ang laki ng difference ng 1950's bodybuilders at 2000's bodybuilders. Magmumukha ka ngang maliit pag tinabihan ka ng steroid user
Sa ibang bansa siguro, yung as in for 100% naturals. Yung ibang natural organizations kasi may list lang ng banned substances na bawal kaya pag gumamit ka ng drug na wala sa list ok lang. So yung organization ang nagbibigay ng standards ng pagiging NATURAL. Actually kung sa novice category may laban naman ang natural kung talagang complete package. Usually talo ang nattys sa timbang kasi yung 150lbs na kargado usually sinlaki ng 170lbs na natural. Kung magcocompete yung natty sa 170lbs and above class magmumukha yung payatot. SO depende nalang sa tao yun kung ang habol nya lang ay recognition at masabi lang na nagcompete sya. Not in my case.
Although gumamit din ng steroids yung 50-60's bodybuilders nanliit pa din sila sa mga bodybuilders ngayon. Drugs lang ang difference, training and diet yun at yun pa din.
Here's some of my favorite abdominal exercise. Usually after stretching yung abdominal circuit ko focuses on contraction and flexing ng abs such as cable crunches, weighted side bends and weighted leg raises. Some twisting movements too. This is nt just for building the abs but more importantly feeling tight in the midsection before lifting heavy.
Eto naman Hanging movements after main program ko ginagawa especially during days when i Squat or deadlift. Combo exercise sya for lower abs and decompressing the spine.
Comments
Duration 11:30-2:00pm
Stretching 15 minutes
Cable Crunches 4 sets
Incline Board Leg Raises 4 sets
Squats
140lbs x 10
170lbs x 10
200lbs x 8
230lbs x 6,5
250lbs x 3,3
200lbs x 8,8,8
240lbs x 3
200lbs x 10,12,12
Single Leg Curls
65lbs x 6 sets to failure per leg
Leg Extensions
140lbs x 6 sets to failure
Standing Calf Raises
420lbs x 4 sets to failure
Seated Calf Raises
110lbs x 5 sets to failure
Close Grip Benchpress
140lbs x 12
160lbs x 10
180lbs x 7
200lbs x 4,3
September 19, 2015
Duration 5:50-8:00pm
Stretching 10 minutes
Warmp up:
BW Dips superset with Cable Crunches (4 sets)
Dips
BW+33lbs x 100 reps in 11 minutes
Pullups
BW x 8,8,8,8,6,5
Machine Flyes
160lbs x 3 sets to failure
HS Shoulder Press
180lbs x 12,10,8,12
HS Rows
220lbs x 12,10,10,10
Rear, Side and Front Raises
Rope Pressdown
Single Arm Tricep Pressdown
Pullups
BW x 12,8
DB Curls
Cable Curls
Weighted Inclined Board Leg Raises
Walk home 15 minutes
Duration 6:00-8:15pm
Stretching 15 minutes
Front Squats
133lbs x 6,6,6 (all sets finished with Machine Crunches)
133lbs x 6,6,6,6,6 (every 15-30 seconds)
177lbs x 3,3,3 (every 1 minute)
112lbs x 51 reps in 5 minutes
Back Squats
222lbs x 6,5
244lbs x 4
HS Isolateral Leg Press
528lbs x 15,12
638lbs x 10
Leg Extensions
200lbs x 3 sets to failure
Single Leg Curls
40lbs x 4 sets to failure per leg
Seated Calf Raises
100lbs x 6 sets to failure
Decline Medicine Ball Twists
Walk home 15 minutes
2011 and 2013 lang yan bro. Pinost ko na din sa FB yan kahapon lang. dami pa ako never before seen pics na nakalkal. Around 160ish lbs ako sa ganyang condition.
Wala ako pagasa sa competition bro, unless I will use steroids. Dati feel ko may chance ako sa physique, kaso wala pa physique category sa local shows during those years (as far as i know) kung meron sa mga probinsya pa. Ngayon size nalang pinagkaiba ng physique at bodybuilding. Check mo mga competitors ngayon ng physique anlalake!
Tsaka I dont need validation
Angas! maging ganito lang build ko...ayus na :biggrin:
Oo nga sir V wala pa ata nun pero ngayun pwede ka naman siguro sa Physique kaso as in malaki nadin ang mga physique ngayun eh haha! tapos sasabihin nilla natty daw sila. edi sila na gifted haha! post mo lahat dito sir V mamatay kami sa ingit sa wangkata mo haha! pero astig sir V mirin talaga. nakakamotivate yan ganyan :biggrin:
Haha sarap maghubad pag confident ka, kahit saan good to go at candid di na kelangan ng timing.
1st pic- 2011 sa tagaytay
2nd pic sa sementeryo sa Cebu
Maliit ka pa pala sa lagay na yan! haha
maaabot din natin yan paps @BANE sa tamang panahon
BWahahahahah! galing ba kay lola nidora yan?! LELZ!!!
Duration 6:15-7:40pm
Stretching 10 minutes
Cable Crunches 4 sets
Side Bends 3 sets per side
Machine Crunches 4 sets
Decline Medball Twists 4 sets
Warm up: Farmer Walk (carrying 200lbs) = 40 meters
Round 1:
Farmer Walk (carrying 200lbs) = 20 meters
Tire Press
Tire Curl
Farmer Walk (carrying 200lbs) = 20 meters
Round 2:
Farmer Walk (carrying 240lbs) = 20 meters
Tire Press
Tire Curl
Farmer Walk (carrying 240lbs) = 20 meters
Round 3:
Farmer Walk (carrying 240lbs) = 20 meters
Tire Press
Tire Curl
Farmer Walk (carrying 240lbs) = 20 meters
AMRAP
Tire Press
Tire Curls
Walk home 15 minutes
Duration 1:50-3:40pm
Stretching 10 minutes
Circuit:
Flat Iso Press 230lbs x 10
Barbell Rows 180lbs x 10
Incline Iso Press 180lbs x 10
Pullups BW x 10
Flat Iso Press 270lbs x 8
Barbell Rows 200lbs x 8
Incline Iso Press 220lbs x 8
Pullups BW x 8
Flat Iso Press 270lbs x 8
Barbell Rows 200lbs x 8
Incline Iso Press 250lbs x 8
Pullups BW x 8
Flat Iso Press 300lbs x 6
Barbell Rows 200lbs x 6
Incline Iso Press 250lbs x 6
Pullups BW x 7
Incline Machine Flyes
35lbs per side x 4 sets to failure
Superset: Iso Shoulder Press and Chest Supported Tbar Rows
180lbs x 10 / 90lbs x 12
180lbs x 10 / 120lbs x 12
180lbs x 8 / 120lbs x 10
Machine Curls
Side and Front Raises
Cross Cable Face Pulls
Wala bang bodybuilding competition for natty's ?
Tama ka, ang laki ng difference ng 1950's bodybuilders at 2000's bodybuilders. Magmumukha ka ngang maliit pag tinabihan ka ng steroid user
Sa ibang bansa siguro, yung as in for 100% naturals. Yung ibang natural organizations kasi may list lang ng banned substances na bawal kaya pag gumamit ka ng drug na wala sa list ok lang. So yung organization ang nagbibigay ng standards ng pagiging NATURAL. Actually kung sa novice category may laban naman ang natural kung talagang complete package. Usually talo ang nattys sa timbang kasi yung 150lbs na kargado usually sinlaki ng 170lbs na natural. Kung magcocompete yung natty sa 170lbs and above class magmumukha yung payatot. SO depende nalang sa tao yun kung ang habol nya lang ay recognition at masabi lang na nagcompete sya. Not in my case.
Although gumamit din ng steroids yung 50-60's bodybuilders nanliit pa din sila sa mga bodybuilders ngayon. Drugs lang ang difference, training and diet yun at yun pa din.
Duration 2:00-4:45pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Squats
130lbs x 15
160lbs x 12
190lbs x 12
200lbs x 10
230lbs x 7
250lbs x 5,3
230lbs x 5
200lbs x 11
Conventional Deadlift
250lbs x 8
290lbs x 5
300lbs x 5
310lbs x 5,3
330lbs x 3,3
Single Leg Curls
70lbs x 6 sets per leg (taken near failure)
Single Leg Extensions
80lbs per leg x 6 sets to failure
Standing Calf Raises
500lbs x 5 sets to failure
Seated Calf Raises
100lbs x 4 sets to failure
Hanging Leg Raises 3 sets
Hanging Knee Raises 3 sets
Eto naman Hanging movements after main program ko ginagawa especially during days when i Squat or deadlift. Combo exercise sya for lower abs and decompressing the spine.
Bro, talagang may tires dyan sa gym for training ?
Yan ba yung tires ng trucks ? Gaano kabigat ?
Duration 6:10-8:30pm
Stretching 10 minutes
Warm up: Circuit
Dips BW x 10
Pullups BW x 6
Cable Crunches
Dips BW x 10
Pullups BW x 6
Cable Crunches
Dips BW x 10
Pullups BW x 6
Cable Crunches
Dips
BW+44lbs x 12
BW+66lbs x 10,8
BW+77lbs x 8,8,8,8,8
BW x 27
BW+22lbs x 18
BW+33lbs x 13
Close Grip Pullups
BW x 6,6,6,6
Machine Flyes
160lbs x 4 sets to failure
HS Rows
220lbs x 12,12,12,10
HS Shoulder Press
180lbs x 12,10,7
Rear Raises
Side and Front Raises
DB Curls
Cable Crunches
Walk home 15 minutes