Sir, ilang beses mo po tini-train ang shoulders, biceps at triceps mo in one week? At ano ang sinasabay mong work out. Split ba? Sorry di ko maxado makalkal journal mo kaya nagtanong na lang ako. Natanong ko lang kasi mejo nahuhuli lumaki shoulders and arms ko. But I'll check more from your journal sir.
I train those directly atleast twice in a week lalo na delts. Not included yung indirect hit from other exercises na nakakatulong din sa growth. Arms are not my priority but i make sure I do the basic exercises atleast once a week. Sa dips and pullups pa lang sabog na braso ko. Sa ngayon hindi ganun kabigat ginagamit ko for shoulder presses kasi I feel they dont respond anymore to heavy presses at nanankit lang mga joints ko. I use a variety of techniques, grips and tempo para tamaan yung shoulders.
Oo, kasi okay na yung arms mo kita ko sa picture. So pag nag pullups ka bale siguro gumagawa ka at least one exercise for biceps dahil nagamit mo na xa sa pullups mo? Sumasakit din yung joints ko pero one day after ng work out na. Joints talaga kasi iba yung sakit eh, alam mo kapag muscle sore or joints ang problem. So, even if nag pullups or shoulders ako pwede ako gumawa ng at least 1 exercise for bi's or tri's?
Sir, ilang beses mo po tini-train ang shoulders, biceps at triceps mo in one week? At ano ang sinasabay mong work out. Split ba? Sorry di ko maxado makalkal journal mo kaya nagtanong na lang ako. Natanong ko lang kasi mejo nahuhuli lumaki shoulders and arms ko. But I'll check more from your journal sir.
I train those directly atleast twice in a week lalo na delts. Not included yung indirect hit from other exercises na nakakatulong din sa growth. Arms are not my priority but i make sure I do the basic exercises atleast once a week. Sa dips and pullups pa lang sabog na braso ko. Sa ngayon hindi ganun kabigat ginagamit ko for shoulder presses kasi I feel they dont respond anymore to heavy presses at nanankit lang mga joints ko. I use a variety of techniques, grips and tempo para tamaan yung shoulders.
Oo, kasi okay na yung arms mo kita ko sa picture. So pag nag pullups ka bale siguro gumagawa ka at least one exercise for biceps dahil nagamit mo na xa sa pullups mo? Sumasakit din yung joints ko pero one day after ng work out na. Joints talaga kasi iba yung sakit eh, alam mo kapag muscle sore or joints ang problem. So, even if nag pullups or shoulders ako pwede ako gumawa ng at least 1 exercise for bi's or tri's?
ofcourse, wala naman rules sa kung ano ang dapat at hindi dapat gawin sa training. Tsaka hindi porke nagpullups ka e enough na yun to say that you hit the bi's enough, same with presses for triceps. Ig you feel you need to do more curls or tricep work go ahead and do as many as you can.
Machine Pulldowns (multi-grip attachment)
100lbs, 130lbs, 150lbs x 30 reps per weight
Narrow grip x 10
Neutral grip x 10
Overhand x 10
**I like this machine! First time ko lang to ginamit ok pala sya compared to HS pulldowns.
DB Presses (done like a circuit/giant set)
Set 1: 50lbs each
Low Incline x 20 (underhand grip)
Mid Incline x 20 (underhand grip)
High Incline x 20 (mix of underhand/neutral grip)
Set 2: 60lbs each
Low Incline x 20 (underhand grip)
Mid Incline x 20 (underhand grip)
High Incline x 15 (mix of underhand/neutral grip)
Set 3: 70lbs each
Low Incline x 20 (underhand grip)
Mid Incline x 15 (underhand grip)
High Incline x 12 (mix of underhand/neutral grip)
High Incline+1 slot up x 12 (neutral grip)
High Incline+2 slots up almost 90 degrees x 10 (neutral grip)
Set 4: 70lbs each
Seated DB Press x 10
Seated DB Press x 10 dropset to:
60lbs x 8
50lbs x 8
Super Wide Front Pulldowns
110lbs x 15
140lbs x 12
160lbs x 10
TRX Lying Face pulls
BW x 3 sets to failure
Cable Crunches
Side Bends
One arm Tricep Pressdown
Rope Pressdown
Side to overhead lateral raises
Buti nalang friday na! Last training day of the week. Sana ganahan naman ako mamaya kasi buong week akong walang gana masyado. Expected ko na din to since bugbog sarado pa din katawan ko nung weekend kaya alam ko this week magkakaproblema ako sa intensity. Hirap pag nagkasabay sabay sumakit mga injuries halos wala na magawa sa gym. Bored rin ako lately sa ginagawa ko dahil nga limitado ang exercises na pwede. Atleast kahit papano nagawa ko yung plan B which is to do more work for shoulders dahil nagugol ko sa chest and back yung energy ko ng ilang weeks na. Nagawa ko din mga exercises na matagal kong hindi nagawa lalo na yung DB press, pulldowns, push press, DB farmer walk and sumo DL (kahit ayoko magDL).
Buti nalang friday na! Last training day of the week. Sana ganahan naman ako mamaya kasi buong week akong walang gana masyado. Expected ko na din to since bugbog sarado pa din katawan ko nung weekend kaya alam ko this week magkakaproblema ako sa intensity. Hirap pag nagkasabay sabay sumakit mga injuries halos wala na magawa sa gym. Bored rin ako lately sa ginagawa ko dahil nga limitado ang exercises na pwede. Atleast kahit papano nagawa ko yung plan B which is to do more work for shoulders dahil nagugol ko sa chest and back yung energy ko ng ilang weeks na. Nagawa ko din mga exercises na matagal kong hindi nagawa lalo na yung DB press, pulldowns, push press, DB farmer walk and sumo DL (kahit ayoko magDL).
Pucha bakit kaya tinatamad ako magworkout? Maggym ako mamaya pero wala pa ako sa gym nababdtrip nako. Bumili ako waist belt, bagong supp, kumain ako ng kalahating kilong bacon, 8 donut sa JCO lahta na ng magpapagana sakin pero wala pa din. Hindi ako demotivated or sawa magtraining hindi ko lang mafigure out bakit nabuburat ako makita yung mga gym samin!!!!
Pucha bakit kaya tinatamad ako magworkout? Maggym ako mamaya pero wala pa ako sa gym nababdtrip nako. Bumili ako waist belt, bagong supp, kumain ako ng kalahating kilong bacon, 8 donut sa JCO lahta na ng magpapagana sakin pero wala pa din. Hindi ako demotivated or sawa magtraining hindi ko lang mafigure out bakit nabuburat ako makita yung mga gym samin!!!!
anyare sir?
dayo ka sir dito sa kalentong buhat tayo...dito ka magwala hahaha :biggrin:
Pucha bakit kaya tinatamad ako magworkout? Maggym ako mamaya pero wala pa ako sa gym nababdtrip nako. Bumili ako waist belt, bagong supp, kumain ako ng kalahating kilong bacon, 8 donut sa JCO lahta na ng magpapagana sakin pero wala pa din. Hindi ako demotivated or sawa magtraining hindi ko lang mafigure out bakit nabuburat ako makita yung mga gym samin!!!!
anyare sir?
dayo ka sir dito sa kalentong buhat tayo...dito ka magwala hahaha :biggrin:
Bored siguro ako sa environment sa gym. walang gana as in! Pasig fitness at sa Rainforest parehas lang. Namimiss ko yung J4 gym sa Bustillos during college days ko. Sana may ganung klaseng gym pa.
Pucha bakit kaya tinatamad ako magworkout? Maggym ako mamaya pero wala pa ako sa gym nababdtrip nako. Bumili ako waist belt, bagong supp, kumain ako ng kalahating kilong bacon, 8 donut sa JCO lahta na ng magpapagana sakin pero wala pa din. Hindi ako demotivated or sawa magtraining hindi ko lang mafigure out bakit nabuburat ako makita yung mga gym samin!!!!
anyare sir?
dayo ka sir dito sa kalentong buhat tayo...dito ka magwala hahaha :biggrin:
Bored siguro ako sa environment sa gym. walang gana as in! Pasig fitness at sa Rainforest parehas lang. Namimiss ko yung J4 gym sa Bustillos during college days ko. Sana may ganung klaseng gym pa.
bakit anu meron sa gym nayun?
wag kana pala dumayo dito baka mabadtrip ka lang lalo... makakakita ka nag-COC habang nag crunches tapos abs routine lang sa loob ng 2 hours tsaka silip abs gang.
Pucha bakit kaya tinatamad ako magworkout? Maggym ako mamaya pero wala pa ako sa gym nababdtrip nako. Bumili ako waist belt, bagong supp, kumain ako ng kalahating kilong bacon, 8 donut sa JCO lahta na ng magpapagana sakin pero wala pa din. Hindi ako demotivated or sawa magtraining hindi ko lang mafigure out bakit nabuburat ako makita yung mga gym samin!!!!
anyare sir?
dayo ka sir dito sa kalentong buhat tayo...dito ka magwala hahaha :biggrin:
Bored siguro ako sa environment sa gym. walang gana as in! Pasig fitness at sa Rainforest parehas lang. Namimiss ko yung J4 gym sa Bustillos during college days ko. Sana may ganung klaseng gym pa.
bakit anu meron sa gym nayun?
wag kana pala dumayo dito baka mabadtrip ka lang lalo... makakakita ka nag-COC habang nag crunches tapos abs routine lang sa loob ng 2 hours tsaka silip abs gang.
Naku parang ganyan din samin! pati nga ako ang FB habang in between sets minsan at habang naghihintay mabakante yung cage. Asan na kaya yung mga nagbubuhat dun dati? Natapos lang summer nawala na.
Pucha bakit kaya tinatamad ako magworkout? Maggym ako mamaya pero wala pa ako sa gym nababdtrip nako. Bumili ako waist belt, bagong supp, kumain ako ng kalahating kilong bacon, 8 donut sa JCO lahta na ng magpapagana sakin pero wala pa din. Hindi ako demotivated or sawa magtraining hindi ko lang mafigure out bakit nabuburat ako makita yung mga gym samin!!!!
anyare sir?
dayo ka sir dito sa kalentong buhat tayo...dito ka magwala hahaha :biggrin:
Bored siguro ako sa environment sa gym. walang gana as in! Pasig fitness at sa Rainforest parehas lang. Namimiss ko yung J4 gym sa Bustillos during college days ko. Sana may ganung klaseng gym pa.
bakit anu meron sa gym nayun?
wag kana pala dumayo dito baka mabadtrip ka lang lalo... makakakita ka nag-COC habang nag crunches tapos abs routine lang sa loob ng 2 hours tsaka silip abs gang.
Naku parang ganyan din samin! pati nga ako ang FB habang in between sets minsan at habang naghihintay mabakante yung cage. Asan na kaya yung mga nagbubuhat dun dati? Natapos lang summer nawala na.
wag ka mag alala sir, babalik ulit sila sa january...maghahanda sa next summer
meron pa nga samin uma-attack pa naririnig ko habang rest between sets nila sa Benchpress, mga magtotropa.
wala rin ako alam na gym na may hardcore nagbubuhat yung tipong mamomotivate ka. meron kami alam ni sir raymond29 na mukhang kargado mga tao at malalaki rin.
Dips
Warm up: (Circuit style ascending sets)
BW x 15,15
BW+22lbs x 15
BW+33lbs x 15
BW+44lbs x 15
Worksets:
BW+66lbs x 12
BW+77lbs x 10
BW+88lbs x 8
BW+55lbs x 15
Incline DB Press
70lbs each x 15 (Low incline - Underhand Grip)
70lbs each x 12 (Mid incline - Neutral Grip)
70lbs each x 10 (High incline - Neutral Grip)
Superset: HS Rows and Dips
220lbs x 12 / BW x 20
220lbs x 15 / BW x 20
Squats
133lbs x 10,10
177lbs x 10
**tinigil ko na, my right knee is caving in badly at masakit sya. Ang stiff ng joints ko kasi ang pangit ng tulog ko kagabi. Pag ganun bilis ko madehydrate.
Sumo Deadlift
200lbs x 12
266lbs x 10
310lbs x 5,5
Superset:
Trapbar Deadlift 310lbs x 7
Romanian Deadlift 200lbs x 10
Trapbar Deadlift 340lbs x 5
Romanian Deadlift 200lbs x 10
Machine Squats
200lbs x 25
300lbs x 15
340lbs x 15
Leg Extensions
180lbs x 10 x 4
Walking Lunges = 30 meters
Leg Extensions
180lbs x 10 x 4
Walking Lunges = 30 meters
Single Leg Curls
80lbs x 4 sets to failure per leg
Standing Calf Raises
340lbs x 5 sets to failure
Glute Bridge
+20kg x 2 sets
+25kg x 1 set
+40kg x 1 set
Giant Set:
Dips BW+66lbs x 12
Wide Pulldowns 160lbs x 15
Dips BW x 15
Dips (Dropset)
BW+77 x 10
BW+44lbs x 8
BW+33lbs x 7
BW x 8
Neutral Pullups
BW x 15,6,6,6,6
Superset: Incline DB Press and Pullups
70lbs x 17 / BW x 12
70lbs x 14 / BW x 10
70lbs x 15 / BW x 10
Machine Flyes
170lbs x 4 sets to failure
HS Rows
220lbs x 10,10,10
Machine Shoulder Press
120lbs x 50 reps (rest pause)
Rear Raises
Side Raises
Front Raises
Incline Bench Curls
Hammer Curls
Alternate DB Curls
One Arm Tricep Pressdown
Rope Pressdown
Abdominal Circuit 10 minutes
Walk home 15 minutes
All my WOs are starting to suck dahil sa injuries! I'm trying to work around the pain but I have so much injuries at nakakafrustrate dahil hindi ko magamit yung lakas ko ng full force dahil baka mabiyak yung mga buto at muscle ko. Both knees, both elbows, both shoulders, lowerback, scoliosis, right wrist, right ankle, kulang nalang stiches sa mukha Frankenstein nako! I feel like Kobe Bryant!!! Ayoko na icompare yung WOs ko ngayon sa logs ko dati kasi alam ko naman na wala pa sa kalahati yung nagagawa ko.
Giant Set:
Dips BW+66lbs x 12
Wide Pulldowns 160lbs x 15
Dips BW x 15
Dips (Dropset)
BW+77 x 10
BW+44lbs x 8
BW+33lbs x 7
BW x 8
Neutral Pullups
BW x 15,6,6,6,6
Superset: Incline DB Press and Pullups
70lbs x 17 / BW x 12
70lbs x 14 / BW x 10
70lbs x 15 / BW x 10
Machine Flyes
170lbs x 4 sets to failure
HS Rows
220lbs x 10,10,10
Machine Shoulder Press
120lbs x 50 reps (rest pause)
Rear Raises
Side Raises
Front Raises
Incline Bench Curls
Hammer Curls
Alternate DB Curls
One Arm Tricep Pressdown
Rope Pressdown
Abdominal Circuit 10 minutes
Walk home 15 minutes
All my WOs are starting to suck dahil sa injuries! I'm trying to work around the pain but I have so much injuries at nakakafrustrate dahil hindi ko magamit yung lakas ko ng full force dahil baka mabiyak yung mga buto at muscle ko. Both knees, both elbows, both shoulders, lowerback, scoliosis, right wrist, right ankle, kulang nalang stiches sa mukha Frankenstein nako! I feel like Kobe Bryant!!! Ayoko na icompare yung WOs ko ngayon sa logs ko dati kasi alam ko naman na wala pa sa kalahati yung nagagawa ko.
Dahan2x lang sir:) May nabasa akong post ni Timbahwolf na parang ganito din, regarding his training and his injuries. Parehas ko pa namang idol kayong dawala. Stay safe sir!
Yan ba may injury?! nahiya naman ako sa journal ko haha
Magaan lang yan bro at low volume. Yung last set ng Farmers lang yung challenging dyan. All star cast sa gym kahapon, may dumayo galing Monsters University ang lalakas at ang lalake din. Kaya biglang beastmode yung mga resident lifters dun. Nagwala lahat sa isang iglap pasikatan mga tao ng lifting skills, crossfit skills, calisthenics skills and MMA fighting skillzzz. Perfect time for me to stretch and do some boring abwork, very entertaining ang atmosphere...
Yan ba may injury?! nahiya naman ako sa journal ko haha
Magaan lang yan bro at low volume. Yung last set ng Farmers lang yung challenging dyan. All star cast sa gym kahapon, may dumayo galing Monsters University ang lalakas at ang lalake din. Kaya biglang beastmode yung mga resident lifters dun. Nagwala lahat sa isang iglap pasikatan mga tao ng lifting skills, crossfit skills, calisthenics skills and MMA fighting skillzzz. Perfect time for me to stretch and do some boring abwork, very entertaining ang atmosphere...
lol magaan. astigggg!!!! i can imagine the environment nangangalingasaw amoy testosterone! kagabi dumayo si Dimz samin ginawa din ung routine ko haha ewan ko how he felt about it buti di mo nakagat dila mo pinag usapan ka namin haha :biggrin:
Yan ba may injury?! nahiya naman ako sa journal ko haha
Magaan lang yan bro at low volume. Yung last set ng Farmers lang yung challenging dyan. All star cast sa gym kahapon, may dumayo galing Monsters University ang lalakas at ang lalake din. Kaya biglang beastmode yung mga resident lifters dun. Nagwala lahat sa isang iglap pasikatan mga tao ng lifting skills, crossfit skills, calisthenics skills and MMA fighting skillzzz. Perfect time for me to stretch and do some boring abwork, very entertaining ang atmosphere...
lol magaan. astigggg!!!! i can imagine the environment nangangalingasaw amoy testosterone! kagabi dumayo si Dimz samin ginawa din ung routine ko haha ewan ko how he felt about it buti di mo nakagat dila mo pinag usapan ka namin haha :biggrin:
Realtive to my current BW and max, magaan yan. Lalo na kung makita mo yung isang halimaw dun maglegs pinapagpag lang 450lbs sa squat! Parang si eruption na solid!
tsk, tsk... Nag blind date pala kayo ni Melvin "LilBadass" @Dimzon03!!! Hide the women and children!!!
Yan ba may injury?! nahiya naman ako sa journal ko haha
Magaan lang yan bro at low volume. Yung last set ng Farmers lang yung challenging dyan. All star cast sa gym kahapon, may dumayo galing Monsters University ang lalakas at ang lalake din. Kaya biglang beastmode yung mga resident lifters dun. Nagwala lahat sa isang iglap pasikatan mga tao ng lifting skills, crossfit skills, calisthenics skills and MMA fighting skillzzz. Perfect time for me to stretch and do some boring abwork, very entertaining ang atmosphere...
lol magaan. astigggg!!!! i can imagine the environment nangangalingasaw amoy testosterone! kagabi dumayo si Dimz samin ginawa din ung routine ko haha ewan ko how he felt about it buti di mo nakagat dila mo pinag usapan ka namin haha :biggrin:
Realtive to my current BW and max, magaan yan. Lalo na kung makita mo yung isang halimaw dun maglegs pinapagpag lang 450lbs sa squat! Parang si eruption na solid!
tsk, tsk... Nag blind date pala kayo ni Melvin "LilBadass" @Dimzon03!!! Hide the women and children!!!
hahaha onga e biglaan sir V next time sabi ko ako naman dadayo sa pasig fitness tuwang tuwa ako sa itsura nung gym ang lawak. OO naaliw si papi dimz sa mga bebot dun lolololol
Comments
Oo, kasi okay na yung arms mo kita ko sa picture. So pag nag pullups ka bale siguro gumagawa ka at least one exercise for biceps dahil nagamit mo na xa sa pullups mo? Sumasakit din yung joints ko pero one day after ng work out na. Joints talaga kasi iba yung sakit eh, alam mo kapag muscle sore or joints ang problem. So, even if nag pullups or shoulders ako pwede ako gumawa ng at least 1 exercise for bi's or tri's?
ofcourse, wala naman rules sa kung ano ang dapat at hindi dapat gawin sa training. Tsaka hindi porke nagpullups ka e enough na yun to say that you hit the bi's enough, same with presses for triceps. Ig you feel you need to do more curls or tricep work go ahead and do as many as you can.
Duration 6:20-8:15pm
Stationary Bike 20 minutes
Machine Pulldowns (multi-grip attachment)
100lbs, 130lbs, 150lbs x 30 reps per weight
Narrow grip x 10
Neutral grip x 10
Overhand x 10
**I like this machine! First time ko lang to ginamit ok pala sya compared to HS pulldowns.
DB Presses (done like a circuit/giant set)
Set 1: 50lbs each
Low Incline x 20 (underhand grip)
Mid Incline x 20 (underhand grip)
High Incline x 20 (mix of underhand/neutral grip)
Set 2: 60lbs each
Low Incline x 20 (underhand grip)
Mid Incline x 20 (underhand grip)
High Incline x 15 (mix of underhand/neutral grip)
Set 3: 70lbs each
Low Incline x 20 (underhand grip)
Mid Incline x 15 (underhand grip)
High Incline x 12 (mix of underhand/neutral grip)
High Incline+1 slot up x 12 (neutral grip)
High Incline+2 slots up almost 90 degrees x 10 (neutral grip)
Set 4: 70lbs each
Seated DB Press x 10
Seated DB Press x 10 dropset to:
60lbs x 8
50lbs x 8
Super Wide Front Pulldowns
110lbs x 15
140lbs x 12
160lbs x 10
TRX Lying Face pulls
BW x 3 sets to failure
Cable Crunches
Side Bends
One arm Tricep Pressdown
Rope Pressdown
Side to overhead lateral raises
Walk home 15 minutes
Right sir. Madalas naman yung katawan natin mismo magsasabi kung okay na or go pa. Anyway, thanks sir.
Mamaw. Determination!
Duration 6:55-8:40pm
Front Squats
111lbs x 10,10,10,10,10,10,10,10,10,10
133lbs x 8,8,8,8,8
155lbs x 5,5,5
Back Squats
200lbs x 6,6
Leg Extensions
200lbs x 3 sets to failure
Walking Lunges
BW x 40 meters
BW x 30 meters
Standing Calf Raises
400lbs x 4 sets to failure
Abdominal Circuit
10 minutes
Walk home 15 minutes
I can only do about 6 steps and I'm struggling to balance myself. Should I just do static kettlebell holds for the mean time ?
Thanks
anyare sir?
dayo ka sir dito sa kalentong buhat tayo...dito ka magwala hahaha :biggrin:
Bored siguro ako sa environment sa gym. walang gana as in! Pasig fitness at sa Rainforest parehas lang. Namimiss ko yung J4 gym sa Bustillos during college days ko. Sana may ganung klaseng gym pa.
bakit anu meron sa gym nayun?
wag kana pala dumayo dito baka mabadtrip ka lang lalo... makakakita ka nag-COC habang nag crunches tapos abs routine lang sa loob ng 2 hours tsaka silip abs gang.
Naku parang ganyan din samin! pati nga ako ang FB habang in between sets minsan at habang naghihintay mabakante yung cage. Asan na kaya yung mga nagbubuhat dun dati? Natapos lang summer nawala na.
wag ka mag alala sir, babalik ulit sila sa january...maghahanda sa next summer
meron pa nga samin uma-attack pa naririnig ko habang rest between sets nila sa Benchpress, mga magtotropa.
wala rin ako alam na gym na may hardcore nagbubuhat yung tipong mamomotivate ka. meron kami alam ni sir raymond29 na mukhang kargado mga tao at malalaki rin.
Duration 6:20-8:30pm
Stretching 10 minutes
Dips
Warm up: (Circuit style ascending sets)
BW x 15,15
BW+22lbs x 15
BW+33lbs x 15
BW+44lbs x 15
Worksets:
BW+66lbs x 12
BW+77lbs x 10
BW+88lbs x 8
BW+55lbs x 15
Incline DB Press
70lbs each x 15 (Low incline - Underhand Grip)
70lbs each x 12 (Mid incline - Neutral Grip)
70lbs each x 10 (High incline - Neutral Grip)
Superset: HS Rows and Dips
220lbs x 12 / BW x 20
220lbs x 15 / BW x 20
Machine Pulldowns
140lbs x 15 reps Neutral Grip / 15 reps Wide Grip
160lbs x 10 reps Neutral Grip / 8 reps Wide Grip
170lbx x 8 reps Narrow Underhand Grip
Cable Crossover
60lbs per side x 4 sets to failure
HS Rows
220lbs x 15
240lbs x 12
HS Shoulder Press
154lbs x 15,7,8,5
Rear Raises
Side Raises
Machine Curls
DB Curls
Hammer Curls
Abdominal Circuit 10 minutes
Walk home 15 minutes
Duration 5:50-7:45pm
Stretching 10 minutes
Squats
133lbs x 10,10
177lbs x 10
**tinigil ko na, my right knee is caving in badly at masakit sya. Ang stiff ng joints ko kasi ang pangit ng tulog ko kagabi. Pag ganun bilis ko madehydrate.
Sumo Deadlift
200lbs x 12
266lbs x 10
310lbs x 5,5
Superset:
Trapbar Deadlift 310lbs x 7
Romanian Deadlift 200lbs x 10
Trapbar Deadlift 340lbs x 5
Romanian Deadlift 200lbs x 10
Machine Squats
200lbs x 25
300lbs x 15
340lbs x 15
Leg Extensions
180lbs x 10 x 4
Walking Lunges = 30 meters
Leg Extensions
180lbs x 10 x 4
Walking Lunges = 30 meters
Single Leg Curls
80lbs x 4 sets to failure per leg
Standing Calf Raises
340lbs x 5 sets to failure
Glute Bridge
+20kg x 2 sets
+25kg x 1 set
+40kg x 1 set
Abdominal Circuit 10 minutes
Walk home 15 minutes
Duration 6:30-7:40pm
Stertching 15 minutes
Farmer Walk (carrying 220lbs) = 50 meters
Push Press 111lbs x 7
Farmer Walk (carrying 260lbs) = 25 meters
Walking Barbell Presses 111lbs = 25 meters
Farmer Walk (carrying 260lbs) = 25 meters
Push Press 111lbs x 10
Farmer Walk (carrying 320lbs) = 25 meters
Walking Overhead Barbell Carry 111lbs = 25 meters
Farmer Walk (carrying 320lbs) = 25 meters
Walking Overhead Barbell Carry 111lbs = 25 meters
Walk home 15 minutes
Duration 5:15-8:05pm
Stretching 10 minutes
Pullup Mix
BW x 5,5,5,5,5,8,8,8,8,8
Machine Chest Press
150lbs x 20 (superset with Machine Pulldowns 150lbs x 15)
170lbs x 10
200lbs x 5 dropset to:
160lbs x 5
100lbs x 8+5+5
Incline Iso Press
200lbs x 10 x 3
Machine Flyes
160lbs x 4 sets to failure
Superset: HS Rows and Cable Rows
200lbs x 15 / 180lbs x 10
240lbs x 10 / 200lbs x 12
Pullups
BW x 8,8,8,8
Standings Military Press (behind the neck)
111lbs x 10 x 3
HS Shoulder Press
132lbs x 3 sets to failure
Side laterals
Front Raises
Incline Bench Curls
One arm Tricep Press down
Db Curls
Hammer Curls
Abdominal Circuit 10 minutes
Walk home 15 minutes
Basketball 20 minutes
Duration 6:15-8:30pm
Stretching 10 minutes
Abdominal Circuit 15 minutes
Front Squats
111lbs x 10,10,10,10,10,10
133lbs x 10,10,10
155lbs x 10
Barbell Hack Squat
200lbs x 12
243lbs x 12
287lbs x 5,5,2
310lbs x 3,3,2
Leg Extensions
180lbs x 4 sets to failure
Walking Lunges
BW = 20 meters for 2 rounds
Single Leg Curls
80lbs x 4 sets to failure per leg
Glute Bridge
1 set each of 30kg and 40kg
Standing Calf Raises
340lbs x 5 sets to failure
Walk home 15 minutes
Duration 6:30-8:30pm
Stretching 10 minutes
Dips
BW+22 x 15+5+5+5
BW+33lbs x 18
BW+44lbs x 15
Giant Set:
Dips BW+66lbs x 12
Wide Pulldowns 160lbs x 15
Dips BW x 15
Dips (Dropset)
BW+77 x 10
BW+44lbs x 8
BW+33lbs x 7
BW x 8
Neutral Pullups
BW x 15,6,6,6,6
Superset: Incline DB Press and Pullups
70lbs x 17 / BW x 12
70lbs x 14 / BW x 10
70lbs x 15 / BW x 10
Machine Flyes
170lbs x 4 sets to failure
HS Rows
220lbs x 10,10,10
Machine Shoulder Press
120lbs x 50 reps (rest pause)
Rear Raises
Side Raises
Front Raises
Incline Bench Curls
Hammer Curls
Alternate DB Curls
One Arm Tricep Pressdown
Rope Pressdown
Abdominal Circuit 10 minutes
Walk home 15 minutes
All my WOs are starting to suck dahil sa injuries! I'm trying to work around the pain but I have so much injuries at nakakafrustrate dahil hindi ko magamit yung lakas ko ng full force dahil baka mabiyak yung mga buto at muscle ko. Both knees, both elbows, both shoulders, lowerback, scoliosis, right wrist, right ankle, kulang nalang stiches sa mukha Frankenstein nako! I feel like Kobe Bryant!!! Ayoko na icompare yung WOs ko ngayon sa logs ko dati kasi alam ko naman na wala pa sa kalahati yung nagagawa ko.
Dahan2x lang sir:) May nabasa akong post ni Timbahwolf na parang ganito din, regarding his training and his injuries. Parehas ko pa namang idol kayong dawala. Stay safe sir!
Duration 6:50-8:00pm
Basketball
Duration 5:30-8:40pm
Stretching 15 minutes
Abdominal Circuit 10 minutes
Machine Squats
200lbs x 1.5reps AMRAP x 3 sets
270lbs x 12,12
300lbs x 12
330lbs x 12
Medley:
200lbs
Barbell Hacks Squats x 10
Romanian Deadlift x 5
Sumo Deadlift x 5
244lbs
Barbell Hacks Squats x 8
Romanian Deadlift x 5
Sumo Deadlift x 4
267lbs
Barbell Hacks Squats x 5
Romanian Deadlift x 4
Sumo Deadlift x 3
Front Squats
111lbs x 12,10,12
Farmer Walk (carrying 264lbs) = 50 meters
Farmer Walk (carrying 264lbs) = 25 meters
Leg Extensions 170lbs x 15
Leg Extensions 170lbs x 15
Farmer Walk (carrying 264lbs) = 25 meters
Leg Extensions 170lbs x 12
Farmer Walk (carrying 288lbs) = 50 meters
Standings Calf Raises
350lbs x AMRAP
Calf Presses
5 sets to failure (random weight)
Walk home 15 minutes
Basketball 30 minutes
Magaan lang yan bro at low volume. Yung last set ng Farmers lang yung challenging dyan. All star cast sa gym kahapon, may dumayo galing Monsters University ang lalakas at ang lalake din. Kaya biglang beastmode yung mga resident lifters dun. Nagwala lahat sa isang iglap pasikatan mga tao ng lifting skills, crossfit skills, calisthenics skills and MMA fighting skillzzz. Perfect time for me to stretch and do some boring abwork, very entertaining ang atmosphere...
lol magaan. astigggg!!!! i can imagine the environment nangangalingasaw amoy testosterone! kagabi dumayo si Dimz samin ginawa din ung routine ko haha ewan ko how he felt about it buti di mo nakagat dila mo pinag usapan ka namin haha :biggrin:
Realtive to my current BW and max, magaan yan. Lalo na kung makita mo yung isang halimaw dun maglegs pinapagpag lang 450lbs sa squat! Parang si eruption na solid!
tsk, tsk... Nag blind date pala kayo ni Melvin "LilBadass" @Dimzon03!!! Hide the women and children!!!
hahaha onga e biglaan sir V next time sabi ko ako naman dadayo sa pasig fitness tuwang tuwa ako sa itsura nung gym ang lawak. OO naaliw si papi dimz sa mga bebot dun lolololol