Just had Some bodybuilding clinic with sir jeff hahaha. No to bulking daw, haha Sabi ko hindi ako bulking, biktima lang ako ng holiday hahaha. He's the overall champion of IFBB @ bahrain and dumayo lang this december sa bulacan at cavite BB competition para may pangdagdag ata sa collection ng trophy.
He's a physique bodybuilder and damn, he's very good at calisthenics hahaha
Tagal di nakapag log sa journal. haha Di ko kasi alam yung tawag sa ibang ginagawa ko hahaha.
175lbs na ako. But i'll try to cut ng atleast 170lbs. Para maintain lang yung endurance. Preparation for manila throwdown sectionals. Mukang Baby Rx muna sasalihan ko. hahaha reviewing Lifts on Big Rx makes me feel weak. Snatch palang 200+ lbs na hahahaha.
WU
Sprint intervals. 15mins
Dynamics exercises
Adding strength to my PUSH! haha
2 sets Inc. BP
100lbs x 15reps
4 supersets
Inc. BP
130lbs x 8reps
Sitting DB Military Press
30lbs x 8reps
Goblet jumping squat
50lbs x 8reps
4 sets of DB press
40lbs x 15reps
50lbs x 12reps
60lbs x 10reps
70lbs x 8reps
(5 chest to bar in between sets)
3 Supersets of
Pec dec
50lbs x 15reps
DB front raise (supinated grip)
15lbs x 20reps
2 sets of
Dips to failure
CD
Core exercisesWhat i did yesterday
Pulling endurance training
10mins Sitting cable row (non-stop) 50lbs
5 supersets
Closed grip BB row
110lbs x 15reps
Single arm DB row
50lbs x 15reps
5 supersets
MB diamond pushup x 15reps
KB single arm swing
50lbs x 15reps
5 supersets
Single arm KB squat pull
50lbs x 15 reps
DB kickback
15lbs x 15reps
Just had Some bodybuilding clinic with sir jeff hahaha. No to bulking daw, haha Sabi ko hindi ako bulking, biktima lang ako ng holiday hahaha. He's the overall champion of IFBB @ bahrain and dumayo lang this december sa bulacan at cavite BB competition para may pangdagdag ata sa collection ng trophy.
He's a physique bodybuilder and damn, he's very good at calisthenics hahaha
Mas malaki pa calves mo bro hihihi
Natty ba SYA?? Hihihi
Anyway, ano explanation nya bakut no to bulking sya? Dati kasi meron din dito na no to bulking at pinaliwanag nya bakit, sa kanya bakit daw? Tnx bro
Mas malaki pa calves mo bro hihihi
Natty ba SYA?? Hihihi
Anyway, ano explanation nya bakut no to bulking sya? Dati kasi meron din dito na no to bulking at pinaliwanag nya bakit, sa kanya bakit daw? Tnx bro
He said to me bulking daw makes me bigger by fats not muscle. haha And mas madali daw mag gain ng muscle pag lean. And mas madali mag cut. kapag mataas bf mo pag nag cut ka, mas marami rin muscle wasting.
He said he's natty kaya physique bb lang sinasalihan niya. haha
@Ghee Pag solid ka na at hinog na katawan mo sa training maapreciate mo yung no bulking scheme. Pero take note, iba ang competitors sa gym rats. They dont get fat for a reason. Gaining "some" fat is ok and completely normal, getting out of shape fat is not acceptable especially sa mga serious lifters kahit typical gymrat lang. Based on my experience, I stayed very lean all year long for several years. I was a happy sick cunt, but the downside was my weight stayed within 160-170+ range depende sa BF% and I'm not strong. The worst part was I'm missing alot of good times because keeping "that" look demands so much attention to detail kaya I end up sacrificing things. Lalo na sa food! Para akong preso kumain, same shit everyday. Madalas din ako wala sa mga lakad ng family/friends dahil "I'm training". Well, yun lang... madami sasacrifice at titiisin pero your time will come. Wag mo lang kalimutan na normal na tao pa din tayo at hindi Pro bodybuilders
Tama si sir vinch. di mo kelangan talaga yung mga 8% pababa na bf Kung di ka naman mag compete. Basta focus lang sa goal and remember there is an on and off season. Like athletes, hindi kelangan lagi beast mode. May beer mode din hahaha
@Ghee Pag solid ka na at hinog na katawan mo sa training maapreciate mo yung no bulking scheme. Pero take note, iba ang competitors sa gym rats. They dont get fat for a reason. Gaining "some" fat is ok and completely normal, getting out of shape fat is not acceptable especially sa mga serious lifters kahit typical gymrat lang. Based on my experience, I stayed very lean all year long for several years. I was a happy sick cunt, but the downside was my weight stayed within 160-170+ range depende sa BF% and I'm not strong. The worst part was I'm missing alot of good times because keeping "that" look demands so much attention to detail kaya I end up sacrificing things. Lalo na sa food! Para akong preso kumain, same shit everyday. Madalas din ako wala sa mga lakad ng family/friends dahil "I'm training". Well, yun lang... madami sasacrifice at titiisin pero your time will come. Wag mo lang kalimutan na normal na tao pa din tayo at hindi Pro bodybuilders
thats what ive always thought sir. lalo na pag medyo ansa stretch kna ng dieta at ung mga friends mo andalas mag inom sa labas, mag pulutan ng matitindi and what not. (im used to live my life that way for a decade or so) pero ako asa bahay lang kakawi lang galing gym. is not that im ranting about it pero i know the things i have to do to achieve my goals. un nga lang sabi mo nga sir na tao lang tlga (normal) na may mga slips and reroutes. eager lang tlga tong bata mo hahaha. yep MY TIME WILL COME @Ohsnap yes bro. madami akong lapses tlga. alam ni @badass_vinch yan. hehe basta lagi ko nalang iniisip pag kagising ko sa umaga, ayaw ko ng bumalik sa dati. mag popost ako ng itsura ng katawan ko 2 years ako wag kayong mandidiri haha
Mas malaki pa calves mo bro hihihi
Natty ba SYA?? Hihihi
Anyway, ano explanation nya bakut no to bulking sya? Dati kasi meron din dito na no to bulking at pinaliwanag nya bakit, sa kanya bakit daw? Tnx bro
He said to me bulking daw makes me bigger by fats not muscle. haha And mas madali daw mag gain ng muscle pag lean. And mas madali mag cut. kapag mataas bf mo pag nag cut ka, mas marami rin muscle wasting.
He said he's natty kaya physique bb lang sinasalihan niya. haha
ganyan din paliwanag ni sir florian dati dito sa site. kaya ako, after ko ulit mapababa tong BF ko, di na ako mag bulk hihihi mahirap pala talaga
@emman1986 bro may tonsillitis and flu haha. Pero ibinuhat ko na Lang yesterday haha.
Madali ba lang palabasin abs mo. Konting diet Lang yan haha.Pampa binat
After training legs yesterday, drank beer @ timog and magpuyat.
Joined my friends @ mt. Maranat . Whole day raining. After 3hrs hike, we swim in the effin cold falls. And nagtrip sila at trail run pababa with no shirts and jacket. Ang mahuli manlilibre ng arroz caldo Hahaha luckily I'm second to last.
Woot Woot' Gudluck @Ohsnap! Sali ako pag nakaka dami na ako sa pull ups at kung nakaka handstand push up na. Hehehehehe
thanks bro. Manuod ka rin pag may time para ma motivate ka and makita mo yung environment and crowd. Pina level up na nila. Yung mananalo lalaban sa Mananalo sa ibang sections ng asia. kaya kakagigil manalo haha
Woot Woot' Gudluck @Ohsnap! Sali ako pag nakaka dami na ako sa pull ups at kung nakaka handstand push up na. Hehehehehe
thanks bro. Manuod ka rin pag may time para ma motivate ka and makita mo yung environment and crowd. Pina level up na nila. Yung mananalo lalaban sa Mananalo sa ibang sections ng asia. kaya kakagigil manalo haha
Sana nga makapanuod' Abangan ko talaga to' San kaya possible venue? Exciting to... Ohsnap Froning
@Ohsnap
kelan to brah? baka pag pumunta kami jan eh asarin ka lang namin nyahahah!
Haha sure bro. Kaso sa april pa yung qualifiers. Kelangan ko muna magpasa ng videos para maqualify. Masaya dito marami din dumadayo. May lounge din para sa mga kilala na bodybuilders iniinvite kasi rin sila doon.
Comments
Did some full body workout.
Inc. BP
100lbs x 15 reps x 4 sets
With 10 TRX row in bet. sets
Lat pulldown
100lbs x 15reps x 4 sets
With 10 TRX pushups
3 supersets of
DB press 30lbs x 15reps
Lat raise 15lbs x 15reps
Pec Dec 50lbs x 15reps
Leg press
150lbs x 15 reps x 4 sets ( doing the reps under tension for 1min and 30secs)
There's a twist
May mga dumating inaya ako mag WOD hahaha
do 30reps each of
135lbs hang cleans
toes to bar
Commando muscle-up (which is di ko nagawa because of my injury)
box jump
135lbs push press
burpees
Perfect way to be focused again haha (pero sa january na talaga ako magstart ng periodization)
Goal for next year.
DL 350lbs
BP 200lbs
Squat 270lbs
cleans 200lbs
snatch 170lbsPreparation phase (pampabuhay ulit ng maskels haha)
Day 1
10 sets EMOM for each
Inc. BP 70lbs x 10reps
Sitting Cable row (close grip) 100lbs x 10reps
5sets
Front squat 155lbs x 5reps
(5reps 70lbs Military press in between sets)
3 rounds
30lbs x 12reps
DB OHP
15lbs x 12reps
lat flyes
front raise
rear flyes
Day 2
5 sets to failure Chin-ups
3sets weighted Pull ups x 3-5reps
3 supersets
BB curl x 12reps
Dips x 12reps
3 supersets
DB hammer curl x 12reps
Tricep Pushdown x 12reps
Core exercises
Day 3 rest
day 4
100reps
Pull-ups
push-ups
MB crunch
Air squat
Welcome January Program next
He's a physique bodybuilder and damn, he's very good at calisthenics hahaha
Back to business lol
WU
Dynamics exercise
WO
Standing overhead press (limited mobility to the point of discomfort)
40lbs x 15reps
100lbs x12 reps x 4sets
Clean pull
180lbs x 5reps x 5sets
With 5 chinups in between set
3supersets
Closed grip sitting shoulder press
40lbs x 12reps
Wide grip sitting shoulder press
40lbs x 12reps
Rear flyes
40lbs x 15reps
Handstand drills
WU
Dynamics
Double unders
Kettlebell complex
WO
Do for time
5 rounds of
DL 225lbs x 10reps
Burpees 10reps
To attempt PR on my cleans
200lbs or i'll try up to 220lbs
Assistance lifts
CD
Mobility exercises
175lbs na ako. But i'll try to cut ng atleast 170lbs. Para maintain lang yung endurance. Preparation for manila throwdown sectionals.
WU
Sprint intervals. 15mins
Dynamics exercises
Adding strength to my PUSH! haha
2 sets Inc. BP
100lbs x 15reps
4 supersets
Inc. BP
130lbs x 8reps
Sitting DB Military Press
30lbs x 8reps
Goblet jumping squat
50lbs x 8reps
4 sets of DB press
40lbs x 15reps
50lbs x 12reps
60lbs x 10reps
70lbs x 8reps
(5 chest to bar in between sets)
3 Supersets of
Pec dec
50lbs x 15reps
DB front raise (supinated grip)
15lbs x 20reps
2 sets of
Dips to failure
CD
Core exercisesWhat i did yesterday
Pulling endurance training
10mins Sitting cable row (non-stop) 50lbs
5 supersets
Closed grip BB row
110lbs x 15reps
Single arm DB row
50lbs x 15reps
5 supersets
MB diamond pushup x 15reps
KB single arm swing
50lbs x 15reps
5 supersets
Single arm KB squat pull
50lbs x 15 reps
DB kickback
15lbs x 15reps
CD
Jogging
Mas malaki pa calves mo bro hihihi
Natty ba SYA?? Hihihi
Anyway, ano explanation nya bakut no to bulking sya? Dati kasi meron din dito na no to bulking at pinaliwanag nya bakit, sa kanya bakit daw? Tnx bro
He said to me bulking daw makes me bigger by fats not muscle. haha And mas madali daw mag gain ng muscle pag lean. And mas madali mag cut. kapag mataas bf mo pag nag cut ka, mas marami rin muscle wasting.
He said he's natty kaya physique bb lang sinasalihan niya. haha
hindi na niya inelaborate yun kasi hindi talaga yun yung pinagusapan namen, napansin lang niya yung fats ko haha.
But for me, i maintain lang yung 10 to 12% bf haha, kasi for mobility/flexibility and calisthenics.
sayang baka meron sana sya for higher bf% na tips hehe. 22% ako e. fat ass haha
it's not your fault bro, talagang ganyan lang build mo. Training lang ng training. haha Pag nakita ko siya ulit tanungin ko.
haha! salamat paps! uu id be happy to hear! :yahoo:
thats what ive always thought sir. lalo na pag medyo ansa stretch kna ng dieta at ung mga friends mo andalas mag inom sa labas, mag pulutan ng matitindi and what not. (im used to live my life that way for a decade or so) pero ako asa bahay lang kakawi lang galing gym. is not that im ranting about it pero i know the things i have to do to achieve my goals. un nga lang sabi mo nga sir na tao lang tlga (normal) na may mga slips and reroutes. eager lang tlga tong bata mo hahaha. yep MY TIME WILL COME
ganyan din paliwanag ni sir florian dati dito sa site. kaya ako, after ko ulit mapababa tong BF ko, di na ako mag bulk hihihi mahirap pala talaga
ok na naman yung bf mo para saken sir haha. Except kung gusto mo sumampa or magbeach hahasick leave muna sa gym haha.
Tambay mode na lang muna sa gym
bat SL sa gym? may sakit ka? masakit sa loob yan bro pag nakikita mo gym mates mo na nabuhat at ikaw nakatingin lang hihihih
Madali ba lang palabasin abs mo. Konting diet Lang yan haha.Pampa binat
After training legs yesterday, drank beer @ timog and magpuyat.
Joined my friends @ mt. Maranat . Whole day raining. After 3hrs hike, we swim in the effin cold falls. And nagtrip sila at trail run pababa with no shirts and jacket. Ang mahuli manlilibre ng arroz caldo Hahaha luckily I'm second to last.
O yung mga gusto makapasyal sa asia sectionals. Sali na hahahaha.
thanks bro. Manuod ka rin pag may time para ma motivate ka and makita mo yung environment and crowd.
Sana nga makapanuod' Abangan ko talaga to' San kaya possible venue? Exciting to... Ohsnap Froning
kung hindi taguig siguro makati
Magsasara na ung gym so kelangan mabilis pero sakto, do for time WOD ko
Tapering time for endurance
WU
Jumping jack variations
Dynamics
WOD
DFT
5 rounds of
135lbs cleans x 5reps
200m Sprint
Finished @ 9:52
Hingal kabayo after. hahaha
kelan to brah? baka pag pumunta kami jan eh asarin ka lang namin nyahahah!
Thanks bro. Ang problem kasi mas mahirap ito kasi international standard yung gagamitin. Habol ko lang sa ngayon makapasok doon sa 24 qualifiers. haha
Haha sure bro. Kaso sa april pa yung qualifiers. Kelangan ko muna magpasa ng videos para maqualify. Masaya dito marami din dumadayo. May lounge din para sa mga kilala na bodybuilders iniinvite kasi rin sila doon.
Sarap mag trail bike sa lamesa dam. haha Although lumipad ako ng 2 beses. haha sakit ng femur ko.
Strengthening my levers
WU
Dynamics
burpees 20 reps x 3 sets
WO
KB swing
24kg x 15 reps x 5 sets
5 supersets of
Inc BP
100lbs x 15reps
Flat BP supinated grip
100lbs x 15reps
5 trisets of
BB front raise pronated grip
40lbs x 15reps
DB front raise
20lbs x 12reps
Pec Dec
50lbs x 10reps
5 supersets of
BB row
155lbs x 15reps
Rear flyes
25lbs x 15reps
4 supersets
Chest to bar x 15reps
Burpees w/ DB curl
30lbs x 15reps
CD
Stretching