Wrong timing kung kelan twice ako magtetraining dun pa ako nagka stiff neck. Lumalala tuloy hangang mid back na yung sakit. Nadamay din yung right shoulder ko parang nadetach kasi nadaganan habang nakahiga. Hndi kasi ako makahiga ng maayos dahil sa stiff neck!
Dips
BW x 15 + 20 pushups x 3 sets
BW+22lbs x 50 (2 minutes)
BW+33lbs x 42 (2 minutes)
Set 1:
Neutral Pullups BW x 12,8,8
Dips BW x 20 + 20 pushups
Set 2:
Underhand Pullups BW x 12,8,8
Dips BW+22 x 8 + 25 pushups (may punit na naman akong naramdaman sa RC, might throw dips out of my system for now)
Back Squat
112lbs x 10,10
156lbs x 10,10
178lbs x 10
200lbs x 5,5,5,5,5,5,5,5
Horizontal Leg Press
240lbs x 2 sets to failure
260lbs x 2 sets to failure
Single Leg Curls
70lbs x 7 sets to failure
Single Leg Extensions
60lbs x 5 sets to failure
70lbs x 2 sets to failure
Superset: Calf Presses and Standing Calf Raises
300lbs / 320lbs (5 sets to failure)
Back Extensions
5 sets AMRAP +45lbs
Hip Thrust
55lbs x 2 sets AMRAP
80lbs x 2 sets AMRAP
Walk home 15 minutes
Yung nakalabas na buto ko sa wrist naging ok bigla! As in naging 90% normal na itsura just like that. Ginamitan ko lang ng quack doctor skills at napatunog ka na din sya on the right spot kaya ayun bumalik! hahahaha 1 injury down!
Bro, na-experience mo rin ba na mas malakas ka sa tricep rope pull down when you're really squeezing / gripping the rope very hard ?
Lahat ng exercises basta piniga ko ng todo yung grip mas malakas ako. Pagdating sa pushdowns same thing. But... i prefer using my wrist to feel my triceps more. Parang kingkong pakiramdam ko pag ginamitan ko ng excessive force mga strict movements e nadedefeat yung purpose.
Bro, na-experience mo rin ba na mas malakas ka sa tricep rope pull down when you're really squeezing / gripping the rope very hard ?
Lahat ng exercises basta piniga ko ng todo yung grip mas malakas ako. Pagdating sa pushdowns same thing. But... i prefer using my wrist to feel my triceps more. Parang kingkong pakiramdam ko pag ginamitan ko ng excessive force mga strict movements e nadedefeat yung purpose.
Worsets:
Side Lunges
Overhead KB Squat
KB One Legged Deadlift
Half Kneeling DB Clean & Press + 30 seconds Hanging Isometric Hold
30 seconds Hanging Isometric Hold + Renegade Rows and Push ups
Turkish Get Up
One Legged Glute Bridge (30 second Hold + 10 explosive reps)
Overhead KB Walk 50 meters
Sprint
Farmer Walk (140lbs)
Sprint
Overhead KB Walk 50 meters
Sprint
Farmer Walk (230lbs) 50 meters
Sprint
Squats and Push ups
120lbs x 10 / BW x 20
160lbs x 10 / BW x 20
180lbs x 10 / BW x 20
200lbs x 6 / BW x 25
220lbs x 5 / BW+ resistance bands x 20
Circuit:
Squats 200lbs x 5
Barbell Hacks Squat 200lbs x 5
Push ups BW x 20
Iso Shoulder Press 110lbs x 15
Squats 200lbs x 5
Barbell Hacks Squat 220lbs x 5
Push ups BW+ resistance bands x 20
Iso Shoulder Press 110lbs x 15
Iso Shoulder Press (Giant Sets)
130lbs x 15 + Rear Raises + Resistance Bands Side Laterals and Front Raise
150lbs x 12 + Rear Raises + Resistance Bands Side Laterals and Front Raise
150lbs x 12+ Rear Raises + Resistance Bands Side Laterals / Front Raise / Reverse Flyes
Incline Bench Press
70lbs x 15 + 20 Feet Elevated Pushups
115lbs x 15
160lbs x 12
180lbs x 8
180lbs x 8 dropset to:
135lbs x 8
115lbs x 10
70lbs x 15 + 20 Feet Elevated Pushups
Circuit: (2 rounds)
Feet Elevated Pushups BW x 20
Vbar Pulldowns 120lbs x 15
Feet Elevated Pushups BW x 20
HS Rows 180lbs x 12
Feet Elevated Pushups BW x 20
Standing Arnold Presses (Ascending sets, no rest)
30lbs x 15
35lbs x 15
40lbs x 10
40lbs x 10,10,10 (last set drop to)
35lbs x 10
30lbs x 12
Resistance Band Side/Front/Rear Raises
Resistance Band Elbow Raises
Bent Over Laterals
DB Curls
Machine Curls
Cable Curls
Rope Pressdown
Single Arm Tricep Pressdown
Sir V, kamusta po. nabasa ko mga log mo recent mas lalong badass and datingan lupet ng combo pinaka fave ko ung squat + push ups. ask ko lang sir V parang nakakabaliktad ng sikmura ito ung parang masusuka sa hilo? ilang rest between squat and push ups?thanks
Sir V, kamusta po. nabasa ko mga log mo recent mas lalong badass and datingan lupet ng combo pinaka fave ko ung squat + push ups. ask ko lang sir V parang nakakabaliktad ng sikmura ito ung parang masusuka sa hilo? ilang rest between squat and push ups?thanks
Hindi naman mabigat yung squat ko dyan bro. Nakakahingal lang kasi walang pahinga yan. This week Whole body training yung emphasis ko para intense pa din kahit light weights. Namimiligro na kasi yung mga injuries ko nagsasabay sabay sumakit yung balikat, tuhod at likod.
Sir V, kamusta po. nabasa ko mga log mo recent mas lalong badass and datingan lupet ng combo pinaka fave ko ung squat + push ups. ask ko lang sir V parang nakakabaliktad ng sikmura ito ung parang masusuka sa hilo? ilang rest between squat and push ups?thanks
Hindi naman mabigat yung squat ko dyan bro. Nakakahingal lang kasi walang pahinga yan. This week Whole body training yung emphasis ko para intense pa din kahit light weights. Namimiligro na kasi yung mga injuries ko nagsasabay sabay sumakit yung balikat, tuhod at likod.
Parang ang hirap kahit hindi ka nabibigatan hindi ko ata kakayanin yan. Sir V pansin ko nga nagback read ako dami na injury mo. payo lang bro ha? concern lang ako wag masyado baka kasi lumala yan at baka mauwi sa lahat yan wag naman sana. nalala ko ung sinabi mo dati na "train to progress, not impress!" ingat palagi brah dahan dahan lang badtrip na mga bakal sayo kakabuhat mo sa kanila haha! joke lang sir V
Sir V, kamusta po. nabasa ko mga log mo recent mas lalong badass and datingan lupet ng combo pinaka fave ko ung squat + push ups. ask ko lang sir V parang nakakabaliktad ng sikmura ito ung parang masusuka sa hilo? ilang rest between squat and push ups?thanks
Hindi naman mabigat yung squat ko dyan bro. Nakakahingal lang kasi walang pahinga yan. This week Whole body training yung emphasis ko para intense pa din kahit light weights. Namimiligro na kasi yung mga injuries ko nagsasabay sabay sumakit yung balikat, tuhod at likod.
Parang ang hirap kahit hindi ka nabibigatan hindi ko ata kakayanin yan. Sir V pansin ko nga nagback read ako dami na injury mo. payo lang bro ha? concern lang ako wag masyado baka kasi lumala yan at baka mauwi sa lahat yan wag naman sana. nalala ko ung sinabi mo dati na "train to progress, not impress!" ingat palagi brah dahan dahan lang badtrip na mga bakal sayo kakabuhat mo sa kanila haha! joke lang sir V
Mahirap na sa situation ko ang magpahinga or tumigil. I'm already slowing down in terms of training, mahirap lang on paper pero at my level halos hindi ako napapagod sa mga workouts ko kasi nga nasanay ako sa mas brutal. Yan din ang pinopromote ko na style/method. The harder the better, para pag dumating yung time na kelangan mo magslowdown hindi ka mamomoblema magtraining ng intense. Magmumukha pa ngang madali pag nagswitch ka sa ibang program. Tska wala akong choice kundi kapain nalang jung saan comfortable katawan ko dahil sa dami ng imbalance ko para akong sinumpa haha
Pero tama yan, train to progress not to impress.... unfortunately pag badass, kahit hindi magpaimpress mukhang impressive pa din. ya feel mo brahzzz @BANE@dimzon03?
Sir V, kamusta po. nabasa ko mga log mo recent mas lalong badass and datingan lupet ng combo pinaka fave ko ung squat + push ups. ask ko lang sir V parang nakakabaliktad ng sikmura ito ung parang masusuka sa hilo? ilang rest between squat and push ups?thanks
Hindi naman mabigat yung squat ko dyan bro. Nakakahingal lang kasi walang pahinga yan. This week Whole body training yung emphasis ko para intense pa din kahit light weights. Namimiligro na kasi yung mga injuries ko nagsasabay sabay sumakit yung balikat, tuhod at likod.
Parang ang hirap kahit hindi ka nabibigatan hindi ko ata kakayanin yan. Sir V pansin ko nga nagback read ako dami na injury mo. payo lang bro ha? concern lang ako wag masyado baka kasi lumala yan at baka mauwi sa lahat yan wag naman sana. nalala ko ung sinabi mo dati na "train to progress, not impress!" ingat palagi brah dahan dahan lang badtrip na mga bakal sayo kakabuhat mo sa kanila haha! joke lang sir V
Mahirap na sa situation ko ang magpahinga or tumigil. I'm already slowing down in terms of training, mahirap lang on paper pero at my level halos hindi ako napapagod sa mga workouts ko kasi nga nasanay ako sa mas brutal. Yan din ang pinopromote ko na style/method. The harder the better, para pag dumating yung time na kelangan mo magslowdown hindi ka mamomoblema magtraining ng intense. Magmumukha pa ngang madali pag nagswitch ka sa ibang program. Tska wala akong choice kundi kapain nalang jung saan comfortable katawan ko dahil sa dami ng imbalance ko para akong sinumpa haha
Pero tama yan, train to progress not to impress.... unfortunately pag badass, kahit hindi magpaimpress mukhang impressive pa din. ya feel mo brahzzz @BANE@dimzon03?
Pero tama yan, train to progress not to impress.... unfortunately pag badass, kahit hindi magpaimpress mukhang impressive pa din. ya feel mo brahzzz @BANE@dimzon03?
hindi ako kasing hardcore ni sir V magtraining at kasing lakas ni sir Bane...pero eto base sakin lang to ah... totoo na pag nasanay kana sa style nila mag ensayo kahit na puyat o may iniinda ka eh hahanapin na ng katawan mo yung feeling ng hardcore na training.
halimbawa (sakin lang to ah) wala talaga ako sa hulog mag ensayo kasi puyat tapos injury pa sa left wrist...medyo magaadjust ako sa timbang ng buhat pero pinipilit ko paren na yung intensity eh halos kaparehas sa pakiramdam pag "OK days ako"...
tapos yung mga tao sa paligid mo kala nila ang yabang mo kase punta ka sa dips tapos pullups tapos weighted pa, hindi nila alam nagadjust kana kasi may iniingatan ka na injury mo.
Bro, ano ba ideal grip width sa cable row to hit the rhomboids more ? Parang mas ramdam ko kasi sa wide grip kaysa medium grip
Kung gusto ko mapalaki yung rhomboids ko na pwede na ako mag-ipit ng lapis tulad nito
Thanks
wide grip nga kung cable rows. Pero based dyan sa photo overall back thickness + flexibility kaya nagawa nya ipitin yung lapis. So variety of rows from different angles ang magpapakapal ng likod mo.
Bro, ano ba ideal grip width sa cable row to hit the rhomboids more ? Parang mas ramdam ko kasi sa wide grip kaysa medium grip
Kung gusto ko mapalaki yung rhomboids ko na pwede na ako mag-ipit ng lapis tulad nito
Thanks
wide grip nga kung cable rows. Pero based dyan sa photo overall back thickness + flexibility kaya nagawa nya ipitin yung lapis. So variety of rows from different angles ang magpapakapal ng likod mo.
Comments
Lakas mo talaga, bro
Duration 6:50-8:15pm
Stretching 10 minutes
Back Squats
134lbs x 12,10,12
156lbs x 10,10,10
178lbs x 7,3 (sakit sa tuhod!!!)
Superset:
Barbell Hack Squat 178lbs x 12
TrapbarDeadlift 245lbs x 8
Barbell Hack Squat 223lbs x 10
TrapbarDeadlift 245lbs x 8
Barbell Hack Squat 244lbs x 8
TrapbarDeadlift 245lbs x 8
Horizontal Legpress
240lbs x 5 sets AMRAP
Single Leg Extensions
80lbs x 5 sets to failure per leg
Calf Presses
330lbs x 5 sets to failure
Walk home 15 minutes
Duration 5:00-6:30pm
Basketball
Training#1
Duration 11:45am-1:20pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Vbar Pulldowns
150lbs
170lbs x 2 sets
180lbs x 3 sets
Superset: Iso Incline Press and Assisted Tbar Rows (Neutral Grip)
200lbs / 115lbs
230lbs / 125lbs
250lbs / 135lbs
260lbs / 135lbs
**All sets AMRAP (Warm up not included)
Superset: Dips and Neutral Pullups
BW x 20 / BW x 15
BW x 20 / BW x 12
BW x 25 / BW x 12
BW x 20 / BW x 10
Cable Crossovers:
2 supsersets:
50lbs per side (low attachement)
60lbs per side (high attachement)
3 sets:
50lbs per side (mid-attachement and handles hooked on elbows)
Superset: Iso Shoulder Press and Assisted Tbar Rows (Wide Grip)
170lbs / 110lbs
200lbs / 110lbs
210lbs / 110lbs
**All sets AMRAP
Side Laterals
Rear Raises
Rope Pressdown
One Arm Tricep Pressdown
Machine Curls
Incline Bench Curls
Front Cable Raises
Training#2
Duration 4:30-6:00pm
Basketball
Wrong timing kung kelan twice ako magtetraining dun pa ako nagka stiff neck. Lumalala tuloy hangang mid back na yung sakit. Nadamay din yung right shoulder ko parang nadetach kasi nadaganan habang nakahiga. Hndi kasi ako makahiga ng maayos dahil sa stiff neck!
Duration 6:30-9:05pm
Stretching 10minutes
Abdominal Circuit 10 minutes
Machine Squats
170lbs x 25
200lbs x 15
230lbs x 15
250lbs x 15
Horizontal Legpress (all sets to failure)
220lbs
245lbs
270lbs
310lbs
310lbs dropset to:
270lbs
245lbs
Single Leg Curls
75lbs x 5 sets to failure per leg
Single Leg Curls
70lbs x 5 sets to failure per leg
Calf Presses
350lbs x 5 sets to failure
Back Extensions
4 sets AMRAP +35lbs
Side Bends 2 sets
Walk home 15 minutes
Basketball 40 minutes
Duration 4:45-6:00pm
Stretching 5 minutes
Abdominal Circuit 10 minutes
Superset: Machine Dips and HS Rows (warm up not included)
200lbs / 180lbs
240lbs / 200lbs
270lbs / 220lbs
**All sets AMRAP**
Circuit:
Seated Chest Press 120lbs
Vbar Pulldowns 120lbs
Seated Chest Press 120lbs
Vbar Pulldowns 120lbs
Seated Chest Press 120lbs
Vbar Pulldowns 120lbs
Seated Chest Press 120lbs
Vbar Pulldowns 120lbs
Seated Chest Press 120lbs
Vbar Pulldowns 120lbs
**All sets AMRAP**
Machine Flyes
120lbs x failure
Plyo Pushups
BW x 8 sets to failure
Iso Shoulder Press
130lbs x 4 sets to failure
One Arm Tricep Pressdown
DB Curls
Machine Curls
Cable Curls
Duration 6:45-8:30pm
Stretching 10 minutes
Front Squats
112lbs x 18 sets of 6 reps every 5-10 seconds
134lbs x 6,6,6,10
Horizontal leg Press (wide)
240lbs x failure
260lbs x failure
300lbs x failure
Single Leg Extensions
75lbs x 6 sets to failure per leg
Calf Presses
330lbs x 5 sets to failure
Single Calf Raises
BW+80lbs x 4 sets to failure per leg
Back Extensions
+35lbs x 5 sets AMRAP
Walk home 15 minutes
Duration 5:00-6:00pm
Basketball
8:00-8:30pm
Abdominal Circuit 15 minutes
Walkhome 15 minutes
Duration 8:30-10:00am
Walk 15 minutes
Stretching 10 minutes
Pushups
BW x 20,20,20
Dips
BW x 15 + 20 pushups x 3 sets
BW+22lbs x 50 (2 minutes)
BW+33lbs x 42 (2 minutes)
Set 1:
Neutral Pullups BW x 12,8,8
Dips BW x 20 + 20 pushups
Set 2:
Underhand Pullups BW x 12,8,8
Dips BW+22 x 8 + 25 pushups (may punit na naman akong naramdaman sa RC, might throw dips out of my system for now)
Circuit:
Seated Chest Press 120lbs
Vbar Pulldowns 120lbs
Seated Chest Press 120lbs
Vbar Pulldowns 120lbs
Seated Chest Press 120lbs
Vbar Pulldowns 120lbs
Seated Chest Press 120lbs
Vbar Pulldowns 120lbs
Seated Chest Press 120lbs
Vbar Pulldowns 120lbs
**All sets AMRAP**
Superset: Iso Shoulder Press and HS Rows
110lbs / 160lbs
130lbs / 200lbs
150lbs / 200lbs
**All sets AMRAP**
One Arm Tricep Pressdown
Machine Curls
DB Curls
Cable Curls
Side Laterals
Continuation...
Duration11:40am-12:30pm
Walk home 15 minutes
Basketball
Duration 8:30-11:00am
Stretching 10 minutes
Abdominal Circuit 10 minutes
Back Squat
112lbs x 10,10
156lbs x 10,10
178lbs x 10
200lbs x 5,5,5,5,5,5,5,5
Horizontal Leg Press
240lbs x 2 sets to failure
260lbs x 2 sets to failure
Single Leg Curls
70lbs x 7 sets to failure
Single Leg Extensions
60lbs x 5 sets to failure
70lbs x 2 sets to failure
Superset: Calf Presses and Standing Calf Raises
300lbs / 320lbs (5 sets to failure)
Back Extensions
5 sets AMRAP +45lbs
Hip Thrust
55lbs x 2 sets AMRAP
80lbs x 2 sets AMRAP
Walk home 15 minutes
Yung nakalabas na buto ko sa wrist naging ok bigla! As in naging 90% normal na itsura just like that. Ginamitan ko lang ng quack doctor skills at napatunog ka na din sya on the right spot kaya ayun bumalik! hahahaha 1 injury down!
Lahat ng exercises basta piniga ko ng todo yung grip mas malakas ako. Pagdating sa pushdowns same thing. But... i prefer using my wrist to feel my triceps more. Parang kingkong pakiramdam ko pag ginamitan ko ng excessive force mga strict movements e nadedefeat yung purpose.
Lahat ng exercises basta piniga ko ng todo yung grip mas malakas ako. Pagdating sa pushdowns same thing. But... i prefer using my wrist to feel my triceps more. Parang kingkong pakiramdam ko pag ginamitan ko ng excessive force mga strict movements e nadedefeat yung purpose.
Duration 4:45-6:00pm
Mobility Work 10 minutes
Worsets:
Side Lunges
Overhead KB Squat
KB One Legged Deadlift
Half Kneeling DB Clean & Press + 30 seconds Hanging Isometric Hold
30 seconds Hanging Isometric Hold + Renegade Rows and Push ups
Turkish Get Up
One Legged Glute Bridge (30 second Hold + 10 explosive reps)
Overhead KB Walk 50 meters
Sprint
Farmer Walk (140lbs)
Sprint
Overhead KB Walk 50 meters
Sprint
Farmer Walk (230lbs) 50 meters
Sprint
Continuation....
7:00-7:30pm
Vbar Pulldowns 120lbs
HS Rows 200lbs
Vbar Pulldowns 120lbs
HS Rows 200lbs
Vbar Pulldowns 120lbs
HS Rows 200lbs
Vbar Pulldowns 120lbs
HS Rows 200lbs
Vbar Pulldowns 120lbs
HS Rows 200lbs
Cable Crunches 5 sets
Walk home 15 minutes
Duration 5:10-7:45pm
Stretching 15 minutes
Abdominal Circuit 10 minutes
Squats and Push ups
120lbs x 10 / BW x 20
160lbs x 10 / BW x 20
180lbs x 10 / BW x 20
200lbs x 6 / BW x 25
220lbs x 5 / BW+ resistance bands x 20
Circuit:
Squats 200lbs x 5
Barbell Hacks Squat 200lbs x 5
Push ups BW x 20
Iso Shoulder Press 110lbs x 15
Squats 200lbs x 5
Barbell Hacks Squat 220lbs x 5
Push ups BW+ resistance bands x 20
Iso Shoulder Press 110lbs x 15
Iso Shoulder Press (Giant Sets)
130lbs x 15 + Rear Raises + Resistance Bands Side Laterals and Front Raise
150lbs x 12 + Rear Raises + Resistance Bands Side Laterals and Front Raise
150lbs x 12+ Rear Raises + Resistance Bands Side Laterals / Front Raise / Reverse Flyes
Machine Curls
Incline Bench Curls
DB Curls
Rope pressdown
Cable Curls
Pushups
Front Squats
120lbs x 10
140lbs x 5,5,5,5,5
Single Leg Extensions
75lbs x 4 sets to failure per leg
Standing Calf Raises
300lbs x 5 sets to failure
Walk home 15 minutes
Duration 5:30-7:50pm
Stretching 10 minutes
Warm up:
Zercher Squat 112lbs x 10
Suitcase Deadlift 125lbs x 5 per side
Circuit:
Zercher Squat 112lbs x 10
Suitcase Deadlift 125lbs x 5 per side
Pushups BW x 30
Zercher Squat 134lbs x 10
Suitcase Deadlift 145lbs x 5 per side
Pushups BW x 30
Zercher Squat 156lbs x 10
One Arm Deadlift 150lbs x 3 per side
Standing Arnold DB Press 30lbs each x 15
Pushups BW x 30
Zercher Squat 178lbs x 8
One Arm Deadlift 150lbs x 3 per side
Standing Arnold DB Press 30lbs each x 15
Pushups BW x 30
Zercher Squat 200lbs x 6
One Arm Deadlift 150lbs x 3 per side
Standing Arnold DB Press 30lbs each x 15
Pushups BW x 30
Pullups
BW x 8,8,8,8,8,8,8
Walk home 15 minutes
Duration 5:15-7:45pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Incline Bench Press
70lbs x 15 + 20 Feet Elevated Pushups
115lbs x 15
160lbs x 12
180lbs x 8
180lbs x 8 dropset to:
135lbs x 8
115lbs x 10
70lbs x 15 + 20 Feet Elevated Pushups
Circuit: (2 rounds)
Feet Elevated Pushups BW x 20
Vbar Pulldowns 120lbs x 15
Feet Elevated Pushups BW x 20
HS Rows 180lbs x 12
Feet Elevated Pushups BW x 20
Standing Arnold Presses (Ascending sets, no rest)
30lbs x 15
35lbs x 15
40lbs x 10
40lbs x 10,10,10 (last set drop to)
35lbs x 10
30lbs x 12
Resistance Band Side/Front/Rear Raises
Resistance Band Elbow Raises
Bent Over Laterals
DB Curls
Machine Curls
Cable Curls
Rope Pressdown
Single Arm Tricep Pressdown
Walk home 15 minutes
Hindi naman mabigat yung squat ko dyan bro. Nakakahingal lang kasi walang pahinga yan. This week Whole body training yung emphasis ko para intense pa din kahit light weights. Namimiligro na kasi yung mga injuries ko nagsasabay sabay sumakit yung balikat, tuhod at likod.
Parang ang hirap kahit hindi ka nabibigatan hindi ko ata kakayanin yan. Sir V pansin ko nga nagback read ako dami na injury mo. payo lang bro ha? concern lang ako wag masyado baka kasi lumala yan at baka mauwi sa lahat yan wag naman sana. nalala ko ung sinabi mo dati na "train to progress, not impress!" ingat palagi brah dahan dahan lang badtrip na mga bakal sayo kakabuhat mo sa kanila haha! joke lang sir V
Mahirap na sa situation ko ang magpahinga or tumigil. I'm already slowing down in terms of training, mahirap lang on paper pero at my level halos hindi ako napapagod sa mga workouts ko kasi nga nasanay ako sa mas brutal. Yan din ang pinopromote ko na style/method. The harder the better, para pag dumating yung time na kelangan mo magslowdown hindi ka mamomoblema magtraining ng intense. Magmumukha pa ngang madali pag nagswitch ka sa ibang program. Tska wala akong choice kundi kapain nalang jung saan comfortable katawan ko dahil sa dami ng imbalance ko para akong sinumpa haha
Pero tama yan, train to progress not to impress.... unfortunately pag badass, kahit hindi magpaimpress mukhang impressive pa din. ya feel mo brahzzz @BANE @dimzon03?
hindi ako kasing hardcore ni sir V magtraining at kasing lakas ni sir Bane...pero eto base sakin lang to ah... totoo na pag nasanay kana sa style nila mag ensayo kahit na puyat o may iniinda ka eh hahanapin na ng katawan mo yung feeling ng hardcore na training.
halimbawa (sakin lang to ah) wala talaga ako sa hulog mag ensayo kasi puyat tapos injury pa sa left wrist...medyo magaadjust ako sa timbang ng buhat pero pinipilit ko paren na yung intensity eh halos kaparehas sa pakiramdam pag "OK days ako"...
tapos yung mga tao sa paligid mo kala nila ang yabang mo kase punta ka sa dips tapos pullups tapos weighted pa, hindi nila alam nagadjust kana kasi may iniingatan ka na injury mo.
Duration 5:00-6:45pm
Basketball
Gusto ko mapalaki yung rhomboids ko na pwede na ako mag-ipit ng lapis tulad nito
May v-shape na ako sa lats at visible traps development na pero lacking yung rhomboids ko
Thanks
wide grip nga kung cable rows. Pero based dyan sa photo overall back thickness + flexibility kaya nagawa nya ipitin yung lapis. So variety of rows from different angles ang magpapakapal ng likod mo.
Thanks, bro
Duration 5:15-7:00pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Circuit:
Squats 135lbs x 10
Push ups BW x 30
Pullups BW x 10
Trapbar Deadlift 210lbs x 8
Squats 175lbs x 10
Push ups BW x 30
Pullups BW x 12
Trapbar Deadlift 260lbs x 8
Squats 225lbs x 5
Push ups BW x 30
Pullups BW x 15
Trapbar Deadlift 310lbs x 5
Trapbar Deadlift 310lbs x 5
Seated Chest Press 120lbs x 12
Pullups BW x 12
Seated Chest Press 120lbs x 12
Push ups BW x 25
Machine Press
100lbs x 12
120lbs x 10
140lbs x 8,5,5
Superset: HS Rows and Push ups
200lbs x 12/ BW x 30
220lbs x 10 / BW x 25
240lbs x 8 / BW x 25
Standing Arnold Press
30lbs x 15
40lbs x 12,10,10,10
30lbs x 12
Machine Curls
DB Curls
Cable Curls
Reverse Grip Tricep Pressdown
Rope Pressdown
Rear Raises
Side Raises
Front Raises
Walk home 15 minutes
Training#1
Duration 4:25-5:00am
Sprints
Suicides
Box jumps