Squats
115lbs x 15
165lbs x 15
215lbs x 15
265lbs x 8
300lbs x 8
320lbs x 6 (new rep PR)
330lbs x 4 (new PR)
Calf Presses
320lbs x 30,20,20
Walk home 10 minutes
Exactly a year ago, my squat numbers were pretty good. Now i can barely lift 200lbs. I can't say I had a bad year, porbably the toughest and roughest I had so far. Ilang araw nalang 2016 na, hopefully next year when I look back to today e mas maayos ako. The only consolation prize I gained for this year I think ay mas batak tignan yung katawan ko which is what I wanted to achieve at this point. Not exactly "there" in terms of quality, pero within striking distance nako.
Seated Chest Press
160lbs x failure
180lbs x failure
Cable Rows (dropset to failure)
200lbs, 170lbs, 140lbs
Side Raises
Ona Arm Tricep Pressdown
Hammer Curls
Walk home 15 minutes
Felt really depleted and drained for the past days. I made sure that my body will be needing the rest and binge for the upcoming holidays. Ganito din ginawa ko before Christmas, bugbugan and low calories for weeks bago mag noche buena then eat & recover for 3 days. After December 25 I went cold turkey and went back to my diet pero nung 27 lang ako nagbuhat para sure na fresh ako for another round ng patayan.
@nrg500 sabi nila hangang 6 months yung putol putol ma tulog pero ako hangang ngayon kahit 1 year old na si baby pagising gising ako everynight. Malikot kasi matulog kaya bi bantayan ko na wag mahulog sa bed or madaganan sya.
Basta buhat pa din kahit puyat or pagod. Yun lang talaga. Kulang na nga sa tulog kukulangin pa ba sa kain at buhat? Haha totoo yung TRAIN, EAT, SLEEP Pero life goes on kung may isa man dyan ang kulangin. I still train 5x a week as if binata ako at walang family and work. Little do people know that nanginginig nako habang natutulog sa gabi dahil sa overfatigue. Ngayon alam ko na kung bakit madami tumitigil magbuhat pag nagkaanak. Tiis tiis talaga kung gusto mo mamaintain yung pinaghirapan mong katawan.
@badass vinch
As what you said last time when we workout - "walang gumagawa nito". If I remember it right. Ikaw nga talaga ang isa sa mga taong ganun ang attitude at disiplina sa sarili. Keep it up bro. Keep inspiring others... Happy New Year..
Sir V pa-high jack, nagka injury kna ba sa elbow? meron ako. ngayon lang ako nag kaganito kaya medyo bothered ako. till now medyo amsakit. last week tue, nag boxing kasi ako,nakipag sparring ulet ako kahit walang ensayo, ayun feel ko na over extend ung arm ko. so masakit. hangang ngayon masakit pero nareduce na. masakit nalang sya sa certain movement lalo kapag nag bibicep flex ako. parang banda sa funny bone ung kirot nya mga 5/10 un sakit tolerable pero bothersome
Sir V pa-high jack, nagka injury kna ba sa elbow? meron ako. ngayon lang ako nag kaganito kaya medyo bothered ako. till now medyo amsakit. last week tue, nag boxing kasi ako,nakipag sparring ulet ako kahit walang ensayo, ayun feel ko na over extend ung arm ko. so masakit. hangang ngayon masakit pero nareduce na. masakit nalang sya sa certain movement lalo kapag nag bibicep flex ako. parang banda sa funny bone ung kirot nya mga 5/10 un sakit tolerable pero bothersome
Meron ako tennis and golfers elbow. Masakit sa presses, pulls, curls, tsaka overhead tricep extension. Hindi ko alam gagawin sa ganito e. Dati Tinitiis ko lang pero ngayon nagbabalot nako ng siko para extra safety. Baka bigla maghiwalay e.
Sir V pa-high jack, nagka injury kna ba sa elbow? meron ako. ngayon lang ako nag kaganito kaya medyo bothered ako. till now medyo amsakit. last week tue, nag boxing kasi ako,nakipag sparring ulet ako kahit walang ensayo, ayun feel ko na over extend ung arm ko. so masakit. hangang ngayon masakit pero nareduce na. masakit nalang sya sa certain movement lalo kapag nag bibicep flex ako. parang banda sa funny bone ung kirot nya mga 5/10 un sakit tolerable pero bothersome
Meron ako tennis and golfers elbow. Masakit sa presses, pulls, curls, tsaka overhead tricep extension. Hindi ko alam gagawin sa ganito e. Dati Tinitiis ko lang pero ngayon nagbabalot nako ng siko para extra safety. Baka bigla maghiwalay e.
faaaakkkkkk!!! kaya gna ko nag rest nung friday para matagal tagal recovery ko. sana mamaya di naman lumala.
Squats
134lbs x 15
156lbs x 12
178lbs x 8
223lbs x 6
244lbs x 10
266lbs x 5,5
Trapbar Deadlift
268lbs x 8
312lbs x 6
356lbs x 6
400lbs x 3
Wide Leg Presses
220lbs x 3 sets AMRAP
Calf Presses
220lbs x 5 sets to failure
Single Leg Extensions
70lbs x 5 sets to failure per leg
Walk home 15 minutes
Ngayon ko lang naisipan timbangin yung trapbar sa gym. Kala ko 20kg lang yun yun pala 32 kg+!!! Now that's lifting! if I was pre occupied wih numbers and percentages baka naconcious nako sa ilalagay kong weight everytime gagamitin ko yung trapbar. But since I'm the type who pushes things to the limit, nakakabuhat ako ng mas mabigat sa alam ng isip ko. Must be placebo effect? I usually use this kind of approach to my clients na takot sa weights especially sa basic lifts (Buhat muna bago kwenta). It works all the time. Ngayon, ako ang nabiktima ng sarili kong method! And I can say it really does work
Incline DB Press
65lbs x 15,17
70lbs x 13
75lbs x 15
80lbs x 13
Dips
BW+33lbs x 15
BW+44lbs x 15
BW+55lbs x 15
Machine Flyes
170lbs x 2 sets to failure
Vbar Pulldowns
130lbs x 8 sets to failure
Machine Shoulder Press
140lbs x 3 sets to failure
Rear Raises
Side Raises
Rope Pressdown
One Arm Tricep Pressdown
Battle Ropes 7 Rounds
Walkhome 15 minutes
Woke up kinda wasted today and yesterday as expected dahil I haven't taken a day off since pumasok ang 2016. Rest muna ako this weekend para 100% next week.
Old school all natural tanning technique yan hehe. Sunog to the max talaga at labas mga cuts pag mala magsasaka/mangingisda ang pagkaitim. Sanayan lang yan. Hindi ko magagawa training ko pag sumabay ako sa oras ng regular na tao. Sakin ang court pag tanghali haha
sir @badass_vinch gano ka kabilis mag dropset? like after mo nung last weight mo gano kabilis ka mag engage sa succeeding sets ng dtop sets?
Basta tangal ng plate then proceed kaagad. So around 8-10 seconds. Kung may taga tangal ako ng plate around 5 seconds yung pause. Since bumper plates gamit ko mas mabilis magdrop set kasi pwede ihagis or ilaglag yung plate.
Comments
Exactly a year ago, my squat numbers were pretty good. Now i can barely lift 200lbs. I can't say I had a bad year, porbably the toughest and roughest I had so far. Ilang araw nalang 2016 na, hopefully next year when I look back to today e mas maayos ako. The only consolation prize I gained for this year I think ay mas batak tignan yung katawan ko which is what I wanted to achieve at this point. Not exactly "there" in terms of quality, pero within striking distance nako.
Duration 5:45-8:20pm
Stretching 10 minutes
Abdominal Circuit 15 minutes
Circuit:
Rear Delt Rows 80lbs
Cable Rows 130lbs
Rear Delt Rows 80lbs
Cable Rows 130lbs
Rear Delt Rows 80lbs
Cable Rows 130lbs
Superset: HS Rows and Neutral Pulldowns
200lbs / 120lbs
220lbs / 140lbs
240lbs / 140lbs
TRX Lying Facepulls (3 sets)
Circuit:
Iso Shoulder Press 140lbs
Rear Delt Rows 80lbs
Iso Shoulder Press 140lbs
Rear Delt Rows 80lbs
Iso Shoulder Press 140lbs
Rear Delt Rows 80lbs
Iso Shoulder Press
160lbs, 180lbs, 200lbs
*all sets finished with Rear Raises
Front Cable Raises
Single Arm Tricep Pressdown
Rope Pressdown
DB Curls
Cable Curls
***All sets were AMRAP
Walk home 15 minutes
Basketball 30 minutes
Duration 10:15am-12:05pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Superset: Iso Flat Press and Chest Supported Tbar Rows
180lbs / 105lbs
240lbs / 125lbs
270lbs / 125lbs
Superset: Iso Incline Press and Chest Supported Tbar Rows
250lbs / 125lbs
270lbs / 125lbs (2 sets)
220lbs superset with Vbar Pulldowns 160lbs
Superset: Cable Crossover and Vbar Pulldowns
60lbs per side / 170lbs (3 sets)
Iso Shoulder Press
130lbs
180lbs
200lbs x 3 sets
Rear Delt Rows (dropset)
Face Pulls
Side Laterals
Front Cable Raises
One Arm Tricep Pressdown
Cable Curls
Hammer Curls
**All sets done AMRAP/failure
Duration 6:35-8:15pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
HS Isolateral Legpress
330lbs x 25
374lbs x 20
418lbs x 20
462lbs x 15
506lbs x 15
550lbs x 10
Wide Leg Presses
264lbs x 3 sets to failure
Machine Squats
200lbs x 15
240lbs x 10
260lbs x 10
280lbs x 8
Single Leg Curls
70lbs x 3 sets AMRAP per leg
Calf Presses
264lbs x 9 sets to failure
Walk home 15 minutes
Duration 6:40-8:20pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Circuit and Supersets:
Dips BW x 15
Vbar Pulldowns 120lbs x 15
Dips BW x 15
Vbar Pulldowns 120lbs x 12
Dips BW+33lbs x 18
Vbar Pulldowns 135lbs x 12
Dips BW+55lbs x 15
Vbar Pulldowns 150lbs x 12
Dips BW+66lbs x 13
Neutral Pullups BW x 10
Superset: Iso Shoulder Press and HS Rows
160lbs / 200lbs (2 sets)
180lbs / 200lbs
200lbs / 200lbs
**all sets AMRAP
Seated Chest Press
160lbs x failure
180lbs x failure
Cable Rows (dropset to failure)
200lbs, 170lbs, 140lbs
Side Raises
Ona Arm Tricep Pressdown
Hammer Curls
Walk home 15 minutes
Felt really depleted and drained for the past days. I made sure that my body will be needing the rest and binge for the upcoming holidays. Ganito din ginawa ko before Christmas, bugbugan and low calories for weeks bago mag noche buena then eat & recover for 3 days. After December 25 I went cold turkey and went back to my diet pero nung 27 lang ako nagbuhat para sure na fresh ako for another round ng patayan.
Showing the guns before it gets banned by midnight haha
How did you deal with the sleepless nights ?
Thanks
Basta buhat pa din kahit puyat or pagod. Yun lang talaga. Kulang na nga sa tulog kukulangin pa ba sa kain at buhat? Haha totoo yung TRAIN, EAT, SLEEP Pero life goes on kung may isa man dyan ang kulangin. I still train 5x a week as if binata ako at walang family and work. Little do people know that nanginginig nako habang natutulog sa gabi dahil sa overfatigue. Ngayon alam ko na kung bakit madami tumitigil magbuhat pag nagkaanak. Tiis tiis talaga kung gusto mo mamaintain yung pinaghirapan mong katawan.
As what you said last time when we workout - "walang gumagawa nito". If I remember it right. Ikaw nga talaga ang isa sa mga taong ganun ang attitude at disiplina sa sarili. Keep it up bro. Keep inspiring others... Happy New Year..
Meron ako tennis and golfers elbow. Masakit sa presses, pulls, curls, tsaka overhead tricep extension. Hindi ko alam gagawin sa ganito e. Dati Tinitiis ko lang pero ngayon nagbabalot nako ng siko para extra safety. Baka bigla maghiwalay e.
faaaakkkkkk!!! kaya gna ko nag rest nung friday para matagal tagal recovery ko. sana mamaya di naman lumala.
Duration 9:20-11:30am
Stretching 10 minutes
Abdominal Circuit 10 minutes
Warm up:
Machine Pullovers 3 sets
Chest Supported Tbar Rows 3 sets
Giant Set:
Iso Flat Press 180lbs
Chest Supported Tbar Rows 100lbs
Iso Flat Press 180lbs
Iso Flat Press 210lbs
Chest Supported Tbar Rows 100lbs
Iso Flat Press 210lbs
Superset: Iso Incline Press and Vbar Pulldowns
240lbs / 170lbs
260lbs / 180lbs
260lbs / 200lbs
Iso Shoulder Press
180lbs x 3 sets (all sets finished with Face Pulls)
Side Laterals
Front Raises
Hammer Curls
One Arm Tricep Pressdown
Cable Curls
**ALL SETS AMRAP
Duration 7:00-8:00am
Basketball
Duration 6:15-8:05pm
Stretching 10 minutes
Heavy Abdominal Circuit 10 minutes
Squats
115lbs x 8,8,8
155lbs x 8,8,8
175lbs x 7,6
200lbs x 6
225lbs x 5
245lbs x 4
Horizontal Legpress
240lbs x 8 sets to failure
Single Leg Curls
60lbs x 4 sets each AMRAP
Calf Presses
240lbs x 6 sets to failure
Standing Calf Raises
200lbs x 6 sets to AMRAP
Single Leg Extensions
80lbs x 3 sets each AMRAP
Walk home 15 minutes
Hindi ko sure kung nakakatulong yung knee wraps or pinapalala nya yung sakit ng tuhod ko.
Duration 6:20-8:15pm
Stretching 10 minutes
Abdominal and Erectors Circuit 10 minutes
Dips
BW x 3 sets AMRAP as warm up
BW+22lbs x 15
BW+44lbs x 15
BW+66lbs x 15
BW+88lbs x 10
Machine Flyes
170lbs x 3 sets to failure
Superset: HS Rows and Neutral Pulldowns
200lbs x 15 / 140lbs x 12
220lbs x 12 / 140lbs x 15
240lbs x 8 / Neutral Pullups BW x 8
Iso Shoulder Press
180lbs x 3 sets AMRAP
Rear Raises
Side Laterals
Front Cable Raises
Cable Curls
DB Curls
Walk home 15 minutes
Duration 4:30-6:00pm
Basketball
Duration 6:20-8:20pm
Stretching and Warm up 20 minutes
Squats
134lbs x 15
156lbs x 12
178lbs x 8
223lbs x 6
244lbs x 10
266lbs x 5,5
Trapbar Deadlift
268lbs x 8
312lbs x 6
356lbs x 6
400lbs x 3
Wide Leg Presses
220lbs x 3 sets AMRAP
Calf Presses
220lbs x 5 sets to failure
Single Leg Extensions
70lbs x 5 sets to failure per leg
Walk home 15 minutes
Ngayon ko lang naisipan timbangin yung trapbar sa gym. Kala ko 20kg lang yun yun pala 32 kg+!!! Now that's lifting! if I was pre occupied wih numbers and percentages baka naconcious nako sa ilalagay kong weight everytime gagamitin ko yung trapbar. But since I'm the type who pushes things to the limit, nakakabuhat ako ng mas mabigat sa alam ng isip ko. Must be placebo effect? I usually use this kind of approach to my clients na takot sa weights especially sa basic lifts (Buhat muna bago kwenta). It works all the time. Ngayon, ako ang nabiktima ng sarili kong method! And I can say it really does work
Duration 6:40-8:40pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Incline DB Press
65lbs x 15,17
70lbs x 13
75lbs x 15
80lbs x 13
Dips
BW+33lbs x 15
BW+44lbs x 15
BW+55lbs x 15
Machine Flyes
170lbs x 2 sets to failure
Vbar Pulldowns
130lbs x 8 sets to failure
Machine Shoulder Press
140lbs x 3 sets to failure
Rear Raises
Side Raises
Rope Pressdown
One Arm Tricep Pressdown
Battle Ropes 7 Rounds
Walkhome 15 minutes
Woke up kinda wasted today and yesterday as expected dahil I haven't taken a day off since pumasok ang 2016. Rest muna ako this weekend para 100% next week.
Duration 11-12pm
Basketball
Sprints
grabe sir ahhh hindi umuubra init sayo ah? tanghaling tapat tapos open court pa
Training#1
Duration 11:30am-1:15pm
Stretching 10 minutes
Superset:
Iso Incline Press and Chest Supported Tbar Rows
160lbs / 100lbs
210lbs / 120lbs
270lbs / 140lbs
270lbs / 150lbs
DB Pullover and Vbar Pulldowns
55lbs / 150lbs
60lbs / 170lbs
65lbs / 180lbs
Iso Flat Press
250lbs
280lbs x 2 sets
Cable Crossover
50lbs per side x 3 sets low attachment
60lbs per side x 3 sets high attachment
Giant Set:
Iso Shoulder Press 180lbs / 200lbs / 220lbs
Rear Delt Rows 90lbs (same all 3 sets)
Face Pull 150lbs (same all 3 sets)
Side Raises
Front Cable Raises
DB Curls
Machine Curls
Cable Curls
**Rep range is 10-20 reps
Training#2
Duration 6:00-7:10pm
Basketball
Sprints
Duration 6:20-8:40pm
Stretching 10 minutes
Squats
112lbs x 15,12
156lbs x 12
178lbs x 12
200lbs x 10
223lbs x 8
244lbs x 4,3
Dropset:
244lbs x 5
178lbs x 8
112lbs x 12
Horizontal Leg Press
240lbs x 3 sets to failure
Single Leg Extensions
70lbs x 6 sets to failure per leg
Standing Calf Raises
300lbs x 3 sets AMRAP
Calf Presses
240lbs x 3 sets to failure
Abdominal and Erectors Circuit 20 minutes
Walk home 15 minutes
Basketball 30 minutes
Basta tangal ng plate then proceed kaagad. So around 8-10 seconds. Kung may taga tangal ako ng plate around 5 seconds yung pause. Since bumper plates gamit ko mas mabilis magdrop set kasi pwede ihagis or ilaglag yung plate.