Bro, normal ba na may tama sa biceps ang farmer's walk ? Di naman yung buong biceps pero may nararamdaman akong burning sensation sa bicep area na malapit sa forearm. Pansin ko rin na mas malakas ang tama sa left bicep kaysa righ bicep
Naka 4 rounds ako ng 15 meters sa 40kg (each hand) farmer's walk. Medyo gumegewang pa ako
Bro, normal ba na may tama sa biceps ang farmer's walk ? Di naman yung buong biceps pero may nararamdaman akong burning sensation sa bicep area na malapit sa forearm. Pansin ko rin na mas malakas ang tama sa left bicep kaysa righ bicep
Naka 4 rounds ako ng 15 meters sa 40kg (each hand) farmer's walk. Medyo gumegewang pa ako
oo bro, dahil sa prolonged gripping yun. kaya nga common ang bicep tear sa DL. Kaya din hindi pantay yung tama nya sa arms kasi nasanay ka sa mix grip.
@dimzon03 easy game lang yan bro tsaka hindi ako naglakad pauwi. Since nagbawas ako ng lowerbody training yan ginawa kong kapalit lately. Nothing intense, pandagdag activities lang and para maging loose yung legs ko ng konti.
ahhh pero kahit na nakakapagod paren yan...pero sabagay mas ayus na yung ganyan muna pansamantala...
bininyagan ko na pala sir yung gym sa dumlao kagabi hindi nako uulit dun hehehe
haha bakit? handle with care ba nakalagay sa mga gamit? or puro posers? may nagpapakita ba ng abs?
hahaha madami talaga poser puro rich kid eh, nagpaparinig pa nga samin ng manager ko kagabi...bumubuhat kami parinig ng parining ng "pa-humble naman kayo" tapos sisimple daw ng tingin samin sabi ng kasama ko, ewan ko kung anu meron eh konti lang kami dun, lahat sila magkakakilala at dalawa lang kami bagong salta dun... sarap kausapin na "boy humble talaga kami kasi hindi yan max namin hehehe" pero syempre hindi gawaing badass yun, kaya tahimik nalng...
tapos yung DL area ang saya sana kaso may sign na "Don't drop the weights or we will drop the weights on you" putek edi wow!
tapos pag tumagal ka sa loob ng gym at nakasabay mo yung may ari...iba amoy ng paligid eh aircon pa...bumbay kasi owner.
nagpapahiram sila ng towel pag matagal mo rin magamit, may ibang amoy konti hehehe.
sir tanong lang sa DL. ok lang ba yung binabagsak after mo mabuhat? turo sakin kailangan may control padin pagbaba...
natawa naman ako dun sa bagsakan ng mga butaw sa eclipse ang dumlao. may gym pala dun? haha... kaya pala onti nalang kami dun XD
Hindi talaga dapat intentionally binabagsak yung bar, pero some advanced training systems may opt to do that to eliminate the negative portion of the lift to minimize extra damage in your system, save strength, lessen fatigue etc. Yung binabagsak na out of control yung hindi dapat ginagawa kasi it means something is off.
haha duda ko lang yun about sa mga butaw based sa mga naexperience ko sa mga gyms sa area namin.
HS Isolateral Leg Press
330lbs x 30
418lbs x 30
506lbs x 20
550lbs x 15
594lbs x 15
660lbs x 15
Machine Squats
260lbs x 12,12
280lbs x 12
300lbs x 10
320lbs x 10
Leg Extensions
170lbs x 3 sets to failure
Standing Single Leg Curls
60lbs per leg x 3 sets to failure
Standing Calf Raises
300lbs x 5 sets to failure
Walk home 15 minutes
Magbabasketball pa sana ako for 40 minutes kaso hindi natuloy. Christmas party din namin ngayon sa NIU pero hindi ako sasama. Wala muna buffet ngayon, I want to end this year right kahit napakadaming setbacks so I can start next year strong. I'm approaching my 14th year of training and there's no slowing down.
Dami na nakakapansin na namamayat ako. So technically in fitness interpretation, that means I got lean. Still weighing 180-182lbs (fed or empty stomach). Hindi ko pa din gusto itsura ko sa salamin shempre, pero at my current level and situation, masaya ako na this is what I have at this point of my journey. I'm not surprised with the results so far dahil eto na siguro yung pinaka practical at relaxed cutting process na gagawin ko. The training part ofcourse is no way easy but in terms of dieting, supplementation, timeline, budget, rest days, weekly/monthly goals etc. Hindi masakit sa ulo compared nung buhay binata pa ako. Sana tuloy tuloy na to hangang next year kasi gusto ko talaga makita kung anong development ang makukuha ko with the size I acquired for the past 2 years.
Magbabasketball pa sana ako for 40 minutes kaso hindi natuloy. Christmas party din namin ngayon sa[size=x-large] NIU [/size]pero hindi ako sasama. Wala muna buffet ngayon, I want to end this year right kahit napakadaming setbacks so I can start next year strong. I'm approaching my 14th year of training and there's no slowing down.
NOOOOOOO!!!!!! haha. sarap pa naman dun! all the best sir V!
Magbabasketball pa sana ako for 40 minutes kaso hindi natuloy. Christmas party din namin ngayon sa[size=x-large] NIU [/size]pero hindi ako sasama. Wala muna buffet ngayon, I want to end this year right kahit napakadaming setbacks so I can start next year strong. I'm approaching my 14th year of training and there's no slowing down.
NOOOOOOO!!!!!! haha. sarap pa naman dun! all the best sir V!
When my game is on, I can say NO to free buffet today and pay for a buffet the next day. Meaning, the force of will is strong!!! haha
Kung sumama ako dun siguro +1month of extra labor gagawin ko just to make up for it. May scheduled buffet na kami ng family next weekend e, yun lang ang nakaplano sa diet ko. Just in time bago ako madeplete at tumungtong ng 178lbs.
napa CR break ako sa kalagitnaan. Hirap gumalaw pag natatae na! From 180lbs, tumimbang ako ng 188lbs nung tuesday kahit wala pa kain at kaka tapos ko lang magbawas. Tapos ngayon drained na pakiramdam ko kaka ebak parang naglilinis na katawan ko. Palagay ko 180lbs or less nako today. Damn weight fluctuations!
Hindi talaga dapat intentionally binabagsak yung bar, pero some advanced training systems may opt to do that to eliminate the negative portion of the lift to minimize extra damage in your system, save strength, lessen fatigue etc. Yung binabagsak na out of control yung hindi dapat ginagawa kasi it means something is off.
haha duda ko lang yun about sa mga butaw based sa mga naexperience ko sa mga gyms sa area namin.
ahhh i see... nga pala sir tanong lang, yung dumlao sa 9defeb yan diba? per session ba bayad diyan? problema ko kasi ngayon consistency sa program ko, nasimulan ko na sa eclipse kaso dahil sa funds kelangan tumigil, wala pa ako mahanap dito sa crossing malapit na per session lang sa gym para matuloy yung program. tsk.
3:00-3:15pm
Resistance Bands:
Reverse Flyes
Side Raises
Front Raises
Face Pulls
6:00-6:15pm
Resistance Bands:
Reverse Flyes
Side Raises
Front Raises
Face Pulls
December 13, 2014
9:00-9:15am
Resistance Bands:
Reverse Flyes
Side Raises
Front Raises
Face Pulls
I started this 15 minute habit for my delts since I feel that i am not hitting it with precision during my upper body days. My plan is to do it for 15 minutes, 2-3x/day during weekends or pag hindi ako magbubuhat. It's very easy but the pump I got lasted the entire day! Grabe din yung DOMS hangang ngayon pero manageable kasi hindi masakit sa joints unlike when Im using free weights for raises. I'll continue this until mafeel ko na hindi na sya tumatama sa muscles. Hopefully by that time magimprove yung shape ng delts ko.
Weight update: 178-180lbs this week. Most days i feel very flat pero hindi pa naman ako nanghihina at lethargic despite the aching joints everywhere. Nakakapaglaro pa rin ako basketball ng maayos with some power and endurance. Tried doing squats, dips, DBs and pullups again since last week but this might not be on regular basis because Im very cautious about acquiring more injuries.
Enjoying the offseason with Jonathan Casimiro last night sa wedding ng kumpare ko. It must be my lucky day dahil hindi ko lang nameet ang idol ko, magkatabi pa kami sa table and group pictures! Pinagtabi talaga yata kami ng kaibigan ko hahaha. Dami ko natutunan especially sa dieting and competition stuff. He even offered to mentor me incase I plan to compete soon. :yahoo:
Enjoying the offseason with Jonathan Casimiro last night sa wedding ng kumpare ko. It must be my lucky day dahil hindi ko lang nameet ang idol ko, magkatabi pa kami sa table and group pictures! Pinagtabi talaga yata kami ng kaibigan ko hahaha. Dami ko natutunan especially sa dieting and competition stuff. He even offered to mentor me incase I plan to compete soon. :yahoo:
Weight update: 178-180lbs this week. Most days i feel very flat pero hindi pa naman ako nanghihina at lethargic despite the aching joints everywhere. Nakakapaglaro pa rin ako basketball ng maayos with some power and endurance. Tried doing squats, dips, DBs and pullups again since last week but this might not be on regular basis because Im very cautious about acquiring more injuries.
Comments
Duration 1:40-4:00pm
Basketball
Duration 6:10-8:05pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Seated Chest Press
135lbs x 20
145lbs x 15
155lbs x 15
180lbs x 12
Cable Rows
170lbs x 15
180lbs x 15
190lbs x 12
200lbs x 10
Superset: Machine Dips and HS Rows
250lbs x 20 / 200lbs x 15
270lbs x 17 / 220lbs x 15
300lbs x 15 / 240lbs x 12 + Machine Dips 300lbs x 7
Seated Chest Press (Dropset)
180lbs x 12
170lbs x 12
150lbs x 7
130lbs x 8
Machine Flyes
150lbs x 3 sets to failure
Cable Crossover
50lbs per side x 2 sets to failure
Superset: Vbar Pulldowns and Iso Shoulder Press
120lbs x 15 / 135lbs x 15
120lbs x 15 / 145lbs x 12
120lbs x 12 / 145lbs x 12
Rear Raises
Side Raises
Front Cable Raises
Cable Curls
Rope Pressdown
One Arm Tricep Pressdown
DB Curls
Walk home 15 minutes
Duration 5:00-6:40pm
Basketball
Naka 4 rounds ako ng 15 meters sa 40kg (each hand) farmer's walk. Medyo gumegewang pa ako
oo bro, dahil sa prolonged gripping yun. kaya nga common ang bicep tear sa DL. Kaya din hindi pantay yung tama nya sa arms kasi nasanay ka sa mix grip.
sir tanong lang sa DL. ok lang ba yung binabagsak after mo mabuhat? turo sakin kailangan may control padin pagbaba...
natawa naman ako dun sa bagsakan ng mga butaw sa eclipse ang dumlao. may gym pala dun? haha... kaya pala onti nalang kami dun XD
Hindi talaga dapat intentionally binabagsak yung bar, pero some advanced training systems may opt to do that to eliminate the negative portion of the lift to minimize extra damage in your system, save strength, lessen fatigue etc. Yung binabagsak na out of control yung hindi dapat ginagawa kasi it means something is off.
haha duda ko lang yun about sa mga butaw based sa mga naexperience ko sa mga gyms sa area namin.
Duartaion 5:50-7:30pm
Stretching 10 minutes
Abdominal Circuit 15 minutes
HS Isolateral Leg Press
330lbs x 30
418lbs x 30
506lbs x 20
550lbs x 15
594lbs x 15
660lbs x 15
Machine Squats
260lbs x 12,12
280lbs x 12
300lbs x 10
320lbs x 10
Leg Extensions
170lbs x 3 sets to failure
Standing Single Leg Curls
60lbs per leg x 3 sets to failure
Standing Calf Raises
300lbs x 5 sets to failure
Walk home 15 minutes
Magbabasketball pa sana ako for 40 minutes kaso hindi natuloy. Christmas party din namin ngayon sa NIU pero hindi ako sasama. Wala muna buffet ngayon, I want to end this year right kahit napakadaming setbacks so I can start next year strong. I'm approaching my 14th year of training and there's no slowing down.
Duration 8:30-10:15am
Basketball
Pullup variations x 150 reps
Toes to Bar
Hanging Leg Raises
Basketball
NOOOOOOO!!!!!! haha. sarap pa naman dun! all the best sir V!
When my game is on, I can say NO to free buffet today and pay for a buffet the next day. Meaning, the force of will is strong!!! haha
Kung sumama ako dun siguro +1month of extra labor gagawin ko just to make up for it. May scheduled buffet na kami ng family next weekend e, yun lang ang nakaplano sa diet ko. Just in time bago ako madeplete at tumungtong ng 178lbs.
Duration 5:50-7:35pm
Stretching 10 minutes
Abdominal Circuit 15 minutes
Superset: Seated Chest Press and HS Rows
145lbs x 15 /145lbs x 15
145lbs x 20 /145lbs x 15
155lbs x 20 /145lbs x 15
Superset: Machine Dips and HS Rows
255lbs x 15 / 200lbs x 15
275lbs x 15 / 220lbs x 12
300lbs x 15 / 240lbs x 10 + Machine Dips 300lbs x 8
Superset: Machine Flyes and Vbar Pulldowns
160lbs x failure / 120lbs x 12 (3 sets)
Cable Crossover
60lbs per side x 2 sets to failure
Seated Chest Press (dropset)
155lbs, 145lbs , 135lbs all taken to failure
Iso Shoulder Press (all sets finished with Reverse Flyes)
155lbs x 15 x 2
175lbs
Reverse Flyes
Rear Raises
Side Raises
Front Cable Raises
Cable Curls
DB Curls
One Arm Tricep Pressdown
Walk home 15 minutes
Duration 6:00-8:15pm
Stretching 10 minutes
Abdominal Circuit 15 minutes
HS Isolateral Leg Pess
308lbs x 20,20
374lbs x 20
418lbs x 20
506lbs x 20
550lbs x 15
Machine Squats
220lbs x 15
240lbs x 15
260lbs x 15
280lbs x 12
Leg Extensions
180lbs x 3 sets to failure
Single Leg Curls
70lbs x 3 set to failure per leg
Standing Calf Raises
300lbs x 5 sets to failure
Walk home 15 minutes
Basketball 15 minutes - nabitin dahil may dumating na mga maglalaro kala ko solo ko na yung court kaso may nagpareserve pala
Duration 5:30-7:00pm
Basketball
napa CR break ako sa kalagitnaan. Hirap gumalaw pag natatae na! From 180lbs, tumimbang ako ng 188lbs nung tuesday kahit wala pa kain at kaka tapos ko lang magbawas. Tapos ngayon drained na pakiramdam ko kaka ebak parang naglilinis na katawan ko. Palagay ko 180lbs or less nako today. Damn weight fluctuations!
ahhh i see... nga pala sir tanong lang, yung dumlao sa 9defeb yan diba? per session ba bayad diyan? problema ko kasi ngayon consistency sa program ko, nasimulan ko na sa eclipse kaso dahil sa funds kelangan tumigil, wala pa ako mahanap dito sa crossing malapit na per session lang sa gym para matuloy yung program. tsk.
Duration 6:00-8:00pm
Stretching 10 minutes
Abdominal Circuit 15 minutes
Alternate Sets:
Tbar Rows 140lbs x 15
Dips BW x 15
Tbar Rows 160lbs x 15
Dips BW x 15
Tbar Rows 160lbs x 12
Dips BW+22 x 18
Tbar Rows 170lbs x 12
Dips BW+33 x 15
Tbar Rows 170lbs x 10
Dips BW+44 x 15
Tbar Rows 180lbs x 10
Dips BW+55 x 15
Tbar Rows 180lbs x 10
Dips BW+66 x 12
Pullups
BW x 8,8,8,8
HS Rows
220lbs x 12,12,8
Iso Shoulder Press
130lbs x 15
150lbs x 15
170lbs x 12 x 2
Rear Raises
Side Raises
Front Cable Raises
DB Curls
Cable Curls
One Arm Tricep Pressdown
Walk home 15 minutes
Duration 6:05-8:15pm
Stretching 10 minutes
Abdominal Circuit 20 minutes
HS Isolateral Leg Press
308lbs x 30
352lbs x 25
396lbs x 25
440lbs x 20
484lbs x 20
528lbs x 20
572lbs x 15
Squats
112lbs x 20
134lbs x 15
156lbs x 15
178lbs x 12
200lbs x 8
222lbs x 5
Leg Extensions
170lbs x 3 sets to failure
Single Leg Curls
70lbs x 3 sets to failure per leg
Standing Calf Raises
300lbs x 5 sets to failure
Walk home 15 minutes
3:00-3:15pm
Resistance Bands:
Reverse Flyes
Side Raises
Front Raises
Face Pulls
6:00-6:15pm
Resistance Bands:
Reverse Flyes
Side Raises
Front Raises
Face Pulls
December 13, 2014
9:00-9:15am
Resistance Bands:
Reverse Flyes
Side Raises
Front Raises
Face Pulls
I started this 15 minute habit for my delts since I feel that i am not hitting it with precision during my upper body days. My plan is to do it for 15 minutes, 2-3x/day during weekends or pag hindi ako magbubuhat. It's very easy but the pump I got lasted the entire day! Grabe din yung DOMS hangang ngayon pero manageable kasi hindi masakit sa joints unlike when Im using free weights for raises. I'll continue this until mafeel ko na hindi na sya tumatama sa muscles. Hopefully by that time magimprove yung shape ng delts ko.
Duration 6:10-8:15pm
Stretching 10 minutes
Abdominal Circuit 15 minutes
Dips
BW x 15,20
BW+22lbs x 20
BW+33lbs x 20
BW+44lbs x 15
BW+55lbs x 15
Incline Iso Press
170lbs x 15
190lbs x 12
200lbs x 8
210lbs x 8
Giant Set:
HS Rows 220lbs x 15
Seated Chest Press 180lbs x 12
Vbar Pulldowns 120lbs x 12
HS Rows 220lbs x 12
Seated Chest Press 180lbs x 12
HS Rows 220lbs x 12
Machine Flyes
160lbs x 4 sets AMRAP
Chest Supported DB Rows
60lbs each x 12,12,10,8
Iso Shoulder Press
150lbs x 16
180lbs x 10,6
150lbs x 12
Single Arm Tricep Pressdown
DB Curls
Cable Curls
Walk home 15 minutes
____________________________________
December 15, 2014
10:30-10:45am
Resistance Bands:
Reverse Flyes
Side Raises
Front Raises
Face Pulls
Duration 5:35-7:50pm
Stretching 10 minutes
Abdominal Circuit 20 minutes
HS Isolateral Leg Press
352lbs x 30
396lbs x 25
440lbs x 15,15,12
Squats
134lbs x 8,8,8
156lbs x 8,8,8
178lbs x 8,8,8
200lbs x 8,6,10
Leg Extensions
170lbs x 3 sets to failure
Single Leg Curls
60lbs x 3 sets to failure per leg
Standing Calf Raises
300lbs x 2 sets AMRAP
Calf Presses
220lbs x 5 sets to failure
Walk home 15 minutes
Duation 6:10-8:05pm
Stretching 10 minutes
Abdominal Circuit 20 minutes
Incline DB Press
50lbs x 20
60lbs x 20
70lbs x 15
75lbs x 15 dropset to:
60lbs x 10
50lbs x 12
Cable Crossover
50lbs per side x 3 sets AMRAP
Supersets:
(2 rounds)
Cable Rows 180lbs x 15
Neutral Pulldowns 120lbs x 15
(3 rounds)
HS Rows 220lbs x 12
Neutral Pulldowns 120lbs x 12
Iso Shoulder Press
160lbs x 12,12,6,10
Rear Raises
Side Raises
Front Raises
Overhead Tricep Extension
One Arm Tricep Pressdown
Cable Curls
DB Curls
Walk home 15 minutes
Duration 5:30-7:30pm
Basketball
Weight update: 178-180lbs this week. Most days i feel very flat pero hindi pa naman ako nanghihina at lethargic despite the aching joints everywhere. Nakakapaglaro pa rin ako basketball ng maayos with some power and endurance. Tried doing squats, dips, DBs and pullups again since last week but this might not be on regular basis because Im very cautious about acquiring more injuries.
Enjoying the offseason with Jonathan Casimiro last night sa wedding ng kumpare ko. It must be my lucky day dahil hindi ko lang nameet ang idol ko, magkatabi pa kami sa table and group pictures! Pinagtabi talaga yata kami ng kaibigan ko hahaha. Dami ko natutunan especially sa dieting and competition stuff. He even offered to mentor me incase I plan to compete soon. :yahoo:
faaakkkkkk...iddooll :yahoo:
Duration 5:35-8:05pm
Stretching 10 minutes
Abdominal Circuit 15 minutes
Incline DB Press
55lbs x 20
60lbs x 20
70lbs x 18
80lbs x 12,12
Supersets:
Dips BW+22lbs x 20
Pullups BW x 12
Dips BW+33lbs x 20
Pulldowns 150lbs x 16
Dips BW+44lbs x 17
HS Rows 160lbs x 15
Dips BW+66lbs x 15
Cable Rows 200lbs x 10
Dips BW+77lbs x 12
HS Rows
200lbs x 15
240lbs x 10
260lbs x 8
Cable Crossover
60lbs per side AMRAP
70lbs per side x 2 sets AMRAP
Iso Shoulder Press
160lbs x 15,10,6
Rear Raises
Front Cable Raises
Side Laterals
One Arm Tricep Pressdown
Cable Curls
DB Curls
Walk home 15 minutes
Ayos! Ganda ng hubog. Proportional on this angle.
Duration 6:30-8:20pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
HS Isolateral Legpress
330lbs x 30
374lbs x 20
418lbs x 20
462lbs x 15
506lbs x 20
Squats
134lbs x 15
156lbs x 12
178lbs x 10
200lbs x 6
Machine Squats
260lbs x 12
280lbs x 10
300lbs x 8
Leg Extensions
170lbs x 3 sets to failure
Single Leg Curls
70lbs x 4 sets AMRAP per leg
Calf Presses
280lbs x 6 sets to failure
Seated Wide Leg Presses (Technogym Equipment)
2 sets AMRAP (Random Weight)
Walk home 15 minutes