Meron kasing nagamit ng 100lbs na dumbells kanina kaya ginawa ko siya sa cable rows.
Rows na ginagawa ko usually with dumbells kroc row style 5x5 tapos last set to failure.
ahh gets hehe try mo yung one hand bb row sa corner naka suksok yung isang dulo ng bar parang tbar pero one hand lang gagamitin mo sa pag row (nakalimutan ko yung tawag talaga dito pero you get the point brah)
Hit it harder. Hate it harder. Want it harder.
Good to be back gents.
I quit my job as of the 7th in protest. It was a good year. Learned tons. Will miss the great companions I have had the pleasure of getting to know over the months and all the decent ladies who were drunk enough to sleep with me and regret it the next morning. :P
My stay there has been paired with awesome gains because of the food.
Goodbye Sofitel. 10/10 will come back in the future.
Update. Nakuha ko na yung luma kong 13th month pay after sobrang tagal na pag neneglect sakanya post-dated kasi. Bought weightlifting shoes. Will post pics when I get home.
11/9/13
205lbs
OHP
(Getting comfortable under the weight. Hope my progress with the press continues)
105 x 5 x 3
95 x 5 x 2
Clean and Jerk
155 x 5 x 3
Front Squat
200 x 5 x 3
post w/o celebratory meal:
Zarks:
Luther Burger
Chokeslam Burger
Deep Fried Mars ala Mode
Ugly fugling Reebok Xfit Lifter brah! Siya lang nakita ko ever na available locally na lifting shoes. Gawa sa plastic yung sole. Napaka tigas. Nakakaloko ilakad haha. Sabi coach sa Eclipse meron dawng individual na merchant na nagbebenta ng oly shoes bibigay daw niya sakin contact info kaso nakalimutan ko kanina kunin. Will post if followed up.
Bench Press
145 x 5 x 3
150 x 4 tried for 5 roll of shamed it feels bad man.
135 x 9 New Rep PR
160 x 1
170 x 1
185 roll of shame.
total working reps 30#
Power Cleans
140 x 5 x 3
total working reps 15#
Lat Pulls
90 x 15 WU
100 x 5
110 x 5
120 x 5
130 x 5 cheat reps
110 x 5 x 2
total working reps 30#
Bent Over Barbell Rows
135 x 5 x 3 (Hutaena. Hindi parin ako marunung mag BB rows hangang ngayon kahit lumakas nako since starting. Tatry ko to matutunan this month ng maayos. )
total working reps 15#
Kroc Rows
90 x 12 x 3
120 x 3 x 1
total working reps 39#
(fave rowing exercise ko talaga to. Nararamdaman ko sa obliques hahaha. Bad form)
Assisted Pull ups
x 5 x 2
Pull up Negatives
Upper back is fried.
I need to work on upper back strength more to help me out on locking out the weight on max deadlifts.
Today is a good day.
Couldn't sleep. Going to hotels today in search for a job.
Did Plyo jumps at random spots around the neighborhood with different heights.
Single legged jumps
Did alot of step ups
Lunges
Jump squats
basically a lot of movements designed to make an oversized kid look like an ass.
Got 30 minutes of barbell complexes going outdoors with 60lbs, minimal rest
and worked up a pool of sweat while listening to my system blasting Miles Davis' Kind of Blue.
Cleans, push presses, jerks, snatches, back squats, front squats, thrusters, badly done curls, power shrugs, snatch deadlift jumps, lunges. You name it. Felt good.
Felt reaaal good
nowutimsayin?
hehe.
Morning everyone.
Also. obligatory back pics of peace.
I will start implementing lots of heavy rowing exercises to build up my upper back and help my deadlift. But mainly because I want dem cobra latszz bruvvvvsz.
U myron? U mirin? U mirin my back brahs?
Haha. Joke lang. Tangina. Gusto ko ng likod katulad ni Darth Milkus.
Thanks Jesty. Everything and anything is within our reeeaaach! We're all gonna make it brah!
Update:
Team sports Gym.
BW: 204lbs
Got in a heavy Squat training today with only one goal in mind: Destroy personal bests
. Tagal ko na hindi nagalaw sa Squat which is saddening dahil I used to make weekly PR's with it. Any weight above 210 seems to be folding me over after 3 reps . Keeping in mind yung ginawa ni Boss Vinch na high rep squats of death, I went into it with mucho ferociousness. Sawakas!
Box Squats off a stool chair.
100 x 5
200 x 5
Hamstring Curls for warming up them hammies
90 x 20
Back Squats ATG
210 x 12 New Rep PR. (rest pause 2-3 seconds per rep after 5th rep)
250 x 8 New Rep PR. (rest pause 2-3 seconds per rep after 5th rep)
Next goal
250 x 12
260 x 5
Yung training buddy ko has just started doing metcon ala crossfit and I joined him on it. Almost beat his time short of a few seconds. Sayang. Bigat ko kasi. This workout humbled me, kelangan ko na mag stop ng yosi talaga.
20 burpees
20 kettlebell swings (20lbs)
20 thrusters (50lbs)
20 jump pull ups
20 sit ups
for time
for three rounds.
it will take time bago madevelop yung mental toughness. tapos once nadevelop mo na, magiging natural na sayo kaya parang may self doubt ka pa din na mararamdaman. bihira lang ako topakin sa WO. minsan kahit kaya ko pa titinitigil ko kasi bigla ako tinatamad in the middle of the set. may times naman na kahit gusto ko na tumigil dahil sa ngalay e ayoko naman. kaya mapapaisip ka if you're tough enough kasi naging normal na yung "mahirap" at "masakit". its hard to tell when you're grinding hard or just being yourself. People only see what's written on the log, how many sets, reps and exercises, what food you eat, your progres pics and all... what they dont see is how you go through all these shit as if it was that easy
good luck brah! 88 REPS!!! i accept installment hahaha
Galing. True everything. Hirap na hirap nga ako kanina with the squats. Pero kelangan e. Naisip ko naging pussy na ako masyado and too scared, getting complacent and really pushed it. Ito pinaka rewarding workout sakin for the whole month kahit napaka ikli lang at dalawa lang halos yung working sets kasi naturuan ko ulit sarili ko on pushing myself kala ko intense na yung mga normal W/O's ko this/last month pero yun pala nagiging going through the motions nalang.
I'm really getting a feel for it and what the mind is capable of, I hope I don't lose it and only get stronger mind gainzz from now on..
I'm mirin your accumulated experience boss vinch. . Nakaka motivate talaga yung mga individuals rito sa PBB. Glad I signed on.
Salamat ulit.
Also! 88 REP CHALLENGE ACCEPTED! :P May video pa yan! HAHA. Abangan.
Lakas mo talaga boss vinch. Maabot rin kita! Tinry ko kanina mag back squat ng 100 x with 60lbs. Di ko kinaya, hangang 35 lang ako sakit sa puwet. Ginagamit kita actually na adversary/someone to beat for inspiration pag napasok ako sa gym e hahaha! Hope you don't mind. :P
Nov 13, 2013
Teamsports Gym
KG: 93
Back Squats
200 x 5
260 x 5 x 2 NEW PR BITCHEZZZZZ!!!!! First time back squatting 260 for 5. Winrar.
260 x 3
260 x 2
260 x 1
Front Squats
200 x 3 x 2
Also. My deadlift current max is around 370. My deadlift for reps has stalled for a while and I attribute it to a stalled back squat. Probably because I've been concentrating to much on DL's and haven't been squatting as much. New goal is to Squat 315 and shoot for a 405 1RM on DL's without really working up to it to test if carry over of Squats to DL's are legit.New goals for 2014:
2. Get 190lbs 13%BF lean for summer aesthetics.(lowest attained weight 194lbs 15% BF) Taking advantage of 19 year old youthfulness. Shooting for tons of drunken one night stands. HAHAHAHA. tangina.
3.Get back to 250lbs after beach season, concentrate on gaining strength on the Big 3. Might coincide with end of newbie gains period.
Shooting on increasing my 5RM Back Squat by 25 more pounds tapos i aattempt ko na yung 300 tapos 315.
Natatakot lang talaga ako sa forward lean dun sa sticking point(?) on the way to the top on last reps pag hindi pa sanay yung katawan CNS ko sa weight na yun para akong titiklop at nagiging good morning yung pataas.
Either weak lower back or abs siguro?
Kaya rin siguro ako napatigil sa squats for a while this month.
Ayaw ko pa ma injure pero at the same time alam kong kelangan ko i push sarili ko to get stronger.
Exciting! New chapter ni Masala Maker na ungas! HEHE.
Comments
EDIT: Facepalm di ko sinabi kung san
JB SPORTS!
Barbell Bench Press
145lbs x 5
150lbs x 5
155lbs x 5
155lbs x 5 (New PR)
Seated Cable Rows
170lbs x 5
145lbs x 5
145lbs x 5
145lbs x 5
145 lbs x 8
Dumbell Rows
60's DB x 8 x 2/arm
OHP 105 x 5 x 2
One Arm DB Shoulder Press
45's DB x 8 x 2
45's DB x 6
Clean and Jerk practice
Cleans practice.
Rows na ginagawa ko usually with dumbells kroc row style 5x5 tapos last set to failure.
Good to be back gents.
I quit my job as of the 7th in protest. It was a good year. Learned tons. Will miss the great companions I have had the pleasure of getting to know over the months and all the decent ladies who were drunk enough to sleep with me and regret it the next morning. :P
My stay there has been paired with awesome gains because of the food.
Goodbye Sofitel. 10/10 will come back in the future.
Update. Nakuha ko na yung luma kong 13th month pay after sobrang tagal na pag neneglect sakanya post-dated kasi. Bought weightlifting shoes. Will post pics when I get home.
11/9/13
205lbs
OHP
(Getting comfortable under the weight. Hope my progress with the press continues)
105 x 5 x 3
95 x 5 x 2
Clean and Jerk
155 x 5 x 3
Front Squat
200 x 5 x 3
post w/o celebratory meal:
Zarks:
Luther Burger
Chokeslam Burger
Deep Fried Mars ala Mode
http://t0.gstatic.com/images?q=tbn:ANd9GcTx7ANsXJssAXqT0gP43CymNuFI6pM4MuzNDQbKE5Snn9JTmrtI
Lakas! Haha!
brin-ning in ko nga yung squat stance ko para oly style narin to help my cleans and snatches. Quad dominant to the max! Sarap!
Eclipse Gym
Nov 10,2013
BW: 208lbs.
Bigger, Stronger, Faster!!!
Bench Press
145 x 5 x 3
150 x 4 tried for 5 roll of shamed it feels bad man.
135 x 9 New Rep PR
160 x 1
170 x 1
185 roll of shame.
total working reps 30#
Power Cleans
140 x 5 x 3
total working reps 15#
Lat Pulls
90 x 15 WU
100 x 5
110 x 5
120 x 5
130 x 5 cheat reps
110 x 5 x 2
total working reps 30#
Bent Over Barbell Rows
135 x 5 x 3 (Hutaena. Hindi parin ako marunung mag BB rows hangang ngayon kahit lumakas nako since starting. Tatry ko to matutunan this month ng maayos. )
total working reps 15#
Kroc Rows
90 x 12 x 3
120 x 3 x 1
total working reps 39#
(fave rowing exercise ko talaga to. Nararamdaman ko sa obliques hahaha. Bad form)
Assisted Pull ups
x 5 x 2
Pull up Negatives
Upper back is fried.
I need to work on upper back strength more to help me out on locking out the weight on max deadlifts.
Today is a good day.
Did Plyo jumps at random spots around the neighborhood with different heights.
Single legged jumps
Did alot of step ups
Lunges
Jump squats
basically a lot of movements designed to make an oversized kid look like an ass.
Got 30 minutes of barbell complexes going outdoors with 60lbs, minimal rest
and worked up a pool of sweat while listening to my system blasting Miles Davis' Kind of Blue.
Cleans, push presses, jerks, snatches, back squats, front squats, thrusters, badly done curls, power shrugs, snatch deadlift jumps, lunges. You name it. Felt good.
Felt reaaal good
nowutimsayin?
hehe.
Morning everyone.
Also. obligatory back pics of peace.
I will start implementing lots of heavy rowing exercises to build up my upper back and help my deadlift. But mainly because I want dem cobra latszz bruvvvvsz.
U myron? U mirin? U mirin my back brahs?
Haha. Joke lang. Tangina. Gusto ko ng likod katulad ni Darth Milkus.
ang masasabi ko lang ay....ang galing! keep it up! :yahoo:
Update:
Team sports Gym.
BW: 204lbs
Got in a heavy Squat training today with only one goal in mind: Destroy personal bests
. Tagal ko na hindi nagalaw sa Squat which is saddening dahil I used to make weekly PR's with it. Any weight above 210 seems to be folding me over after 3 reps . Keeping in mind yung ginawa ni Boss Vinch na high rep squats of death, I went into it with mucho ferociousness. Sawakas!
Box Squats off a stool chair.
100 x 5
200 x 5
Hamstring Curls for warming up them hammies
90 x 20
Back Squats ATG
210 x 12 New Rep PR. (rest pause 2-3 seconds per rep after 5th rep)
250 x 8 New Rep PR. (rest pause 2-3 seconds per rep after 5th rep)
Next goal
250 x 12
260 x 5
Yung training buddy ko has just started doing metcon ala crossfit and I joined him on it. Almost beat his time short of a few seconds. Sayang. Bigat ko kasi. This workout humbled me, kelangan ko na mag stop ng yosi talaga.
20 burpees
20 kettlebell swings (20lbs)
20 thrusters (50lbs)
20 jump pull ups
20 sit ups
for time
for three rounds.
Absolutely crushing.
YOU OWE ME 88 MUTH@F*$*@#&; REPS!!!!
:squat:
Lakas ng mental aptitude mo Boss Vinch. Lagi kong aalahanin yan when I'm grinding out some heavy load.
good luck brah! 88 REPS!!! i accept installment hahaha
I'm really getting a feel for it and what the mind is capable of, I hope I don't lose it and only get stronger mind gainzz from now on..
I'm mirin your accumulated experience boss vinch. . Nakaka motivate talaga yung mga individuals rito sa PBB. Glad I signed on.
Salamat ulit.
Also! 88 REP CHALLENGE ACCEPTED! :P May video pa yan! HAHA. Abangan.
PS: actually sobra sa 100 ata nagawa ko, nalost track na lang ako sa last reps so sobrang excitement
taena kelan ko kaya magagawa yang 220 lbs x 100? siguro mga nth year lol.
compilation ng mga gym fails sa miga pawir haha
Kaya pag dumadating mga cifro bro's dun lahat nahihinto haha... tapos todo observe sa ginagawa hehe
Nov 13, 2013
Teamsports Gym
KG: 93
Back Squats
200 x 5
260 x 5 x 2 NEW PR BITCHEZZZZZ!!!!! First time back squatting 260 for 5. Winrar.
260 x 3
260 x 2
260 x 1
Front Squats
200 x 3 x 2
Also. My deadlift current max is around 370. My deadlift for reps has stalled for a while and I attribute it to a stalled back squat. Probably because I've been concentrating to much on DL's and haven't been squatting as much. New goal is to Squat 315 and shoot for a 405 1RM on DL's without really working up to it to test if carry over of Squats to DL's are legit.New goals for 2014:
1. Back Squat 315lbs 1RM 1.5x BW (275lbs current)
1. Deadlift 405lbs 1RM 2x BW (370lbs current)
1. Bench Press 225lbs 1RM 2 Plates (170lbs current)
1. Military Press 135lbs 1RM 1 Plate (110 x 5 current)
2. Get 190lbs 13%BF lean for summer aesthetics.(lowest attained weight 194lbs 15% BF) Taking advantage of 19 year old youthfulness. Shooting for tons of drunken one night stands. HAHAHAHA. tangina.
3.Get back to 250lbs after beach season, concentrate on gaining strength on the Big 3. Might coincide with end of newbie gains period.
Shooting on increasing my 5RM Back Squat by 25 more pounds tapos i aattempt ko na yung 300 tapos 315.
Natatakot lang talaga ako sa forward lean dun sa sticking point(?) on the way to the top on last reps pag hindi pa sanay yung katawan CNS ko sa weight na yun para akong titiklop at nagiging good morning yung pataas.
Either weak lower back or abs siguro?
Kaya rin siguro ako napatigil sa squats for a while this month.
Ayaw ko pa ma injure pero at the same time alam kong kelangan ko i push sarili ko to get stronger.
Exciting! New chapter ni Masala Maker na ungas! HEHE.
THROW BACK THURSDAY HASHTAG HASHTAG HASHTAG # # # # #TBT LULZ.
The Masala Maker v.1.0 @ 260lbs. Imagine what I looked like at my highest pigged out weight. HAHA.
:sport:
Anong nararamdaman mo brah looking at your previous version?
Pudgee bar hehe