@rtravino29 Mag ssend ka ata ng video ng challenge nila. Tapos pag na qualify ka, lalaban ka sa actual event nila. Medyo ok pa, kasi sa gym lang haha, di pa nakakakaba. Kaso pag naqualify out of comfort zone na. Haha Medyo may stage freight pa naman ako haha.
Mag ssend ka ata ng video ng challenge nila. Tapos pag na qualify ka, lalaban ka sa actual event nila. Medyo ok pa, kasi sa gym lang haha, di pa nakakakaba. Kaso pag naqualify out of comfort zone na. Haha Medyo may stage freight pa naman ako haha.
punta ka sa FB, hanapin mo manila muscle, online supp store sya pero sumali yung may ari nung sa manila throwdown eh, check the pics, para may idea ka bro
punta ka sa FB, hanapin mo manila muscle, online supp store sya pero sumali yung may ari nung sa manila throwdown eh, check the pics, para may idea ka bro
haha thanks bro check ko ngayonlift up for cancer crossfit alpha? ang bigat ng snatch nila hahaha. pang 120lbs palang ako hahahaActually may idea ako sa crossfit but kaso parang overkill na strength and conditioning. Pero i used some of their workout kaya sa tingin ko kaya ko. Wag lang yung example na 200reps wall balls?, 100reps snatch?, 100reps squat? may nakita pa ako 50reps per circuit tapos 10 workouts so total na 500reps lol ! haha Baka may lumabas na ganyan.
Actually may idea ako sa crossfit but kaso parang overkill na strength and conditioning. Pero i used some of their workout kaya sa tingin ko kaya ko. Wag lang yung example na 200reps wall balls?, 100reps snatch?, 100reps squat? may nakita pa ako 50reps per circuit tapos 10 workouts so total na 500reps lol ! haha Baka may lumabas na ganyan.
Instinctive back lifts haha. Medyo tinatamad, dahil patapos na ang Ramadan. Sana matapos na ng Sunday para na execute ko ang bago kong program sa mOnday
WU
10mins skip rope
Dynamics
4sets pull-ups
BW x 15reps
BB underhand row
70lbs x 20reps
110lbs x 15reps
140lbs x 12reps
150lbs x 10reps
160lbs x 8reps
3supersets
Sitting cable row (close grip)
100lbs x 15reps
Straight arm pull down
60lbs x 10reps
All lifting must be under tension for a minimum of 1minute. And I felt the fire on my back haha
wenks, ! heheh! pangalan ng exercise yun, pinauso ni dorian yates..
kase diba may pendlay row, barbell row etc.
normally diba yung barbell row, pendlay eh palm facedown?ang alam ko kase yung yates row eh underhand sya, yung palm eh facing up.
lol kala ko kaya tawag dun underhand kasi nakayuko tapos nasa baba yung kamay hahaha. palm facing down yung kamay ko hahahaha. Sorry mali yung sinulat ko
Yehey finish na Ramadan and at the same time 1year and 10th monthsary ko sa mundo ng lifting.
Current weight 152lbs
I'll share what i've learned during my journey. You are free to correct me or if you have suggestion. Haha Eto ang lagi ko consideration for strength and progress sa lifts. Malamang Alam na to ng mga masters dito. Pero sana makatulong to sa newbies
Arranged From most important to lesser
1 Nutrition
2 Mobility
3 Form
4 Weight
Of course nutrition ang pinaka una. how can you lift if you have no fuel? Haha secondly is mobility. Pano mo maachieve ang Tamang form if puro tight ang muscles and joints? And of course next is form. Everybody can lift, but not everybody ay ok ang form. Ok lang magaan basta walang injury. lastly is the self explanatory weight progression hahaha lightweight baby!!
My goal this August. Gain 160lbs. If Hindi ako flabby tignan and maachieve ko un. I'll aim for 170lbs. Doon muna ako magstay. Sana marami muscles ma gain. Para add ako ulit ng 10lbs next year hihi
Diba 5'11" ka brod? Dapat mas mabigat pa wait mo kasi no offense sa height mo ngayon at bigat mo u look skinny unless ripped as fuaurkk ka.
Kasi palagay ko kung aabot ka ng 170lbs then consistent ka sa training mo cigurado ako on the way kana sa beast mode!
Diba 5'11" ka brod? Dapat mas mabigat pa wait mo kasi no offense sa height mo ngayon at bigat mo u look skinny unless ripped as fuaurkk ka.
Kasi palagay ko kung aabot ka ng 170lbs then consistent ka sa training mo cigurado ako on the way kana sa beast mode!
haha uu bro skinny nga ako talaga haha. Kaso ayoko lang masyado magpataba yung lumalabas yung bilbil haha. kaya nagpapa mature muna ako sa weight and gains bago magdagdag ng weight hehe. Sana talga makuha ko yung target weight ko ngayong august haha
Arranged From most important to lesser
1 Nutrition
2 Mobility
3 Form
4 Weight
asan ang rest? heheheh! :P
Hahaha di ko ininclude yung rest (sa lifting lang naman to) kasi wala namang tao na machine and can do tuloy tuloy na reps without resting haha Body mo na kasi magsasabi kung pagod ka o hindi :)The remains of my body after fasting hahaha. all flesh and bones and (konting muscle hahahahaha)
ok din yang plano mo na unti unti kesa mag madali at ang ending eh di ung gusto mo
and it seems your pretty much knowledgebale naman sa ginagawa mo kaya ma achieve mo yang goal mo good lcuk at eid mubarak!
ok din yang plano mo na unti unti kesa mag madali at ang ending eh di ung gusto mo
and it seems your pretty much knowledgebale naman sa ginagawa mo kaya ma achieve mo yang goal mo good lcuk at eid mubarak!
salamat bro! haha buti ka pa mirin na. pwede na sumampa haha!May hangover pa sa gwo kahapon sa ymca haha
Workout for today, i'm with my gym buddies sa gym
WU
Dynamics
Workout
3-man rotation 1min each AMRAP for 4 triset
100lbs Flat BB press
100lbs squat
100lbs Wide grip Lat pulldown
3 Superset
Wide grip easy BB curl 30lbs x 12reps
tricep pushdown 90lbs x 12reps
3 supersets
DB hammer curl 20lbs x 12reps
Bench Dips 12reps
brah post ka nang vids about the dynamic stretching for specific bodypart, gawa ka nang sariling thread niya. Marami makikinabang dun
haha bro wala ako makuhanan ng vids dun sa ginawa naten haha. galing kasi sa training ko kasi ng strength and conditioning yung mga yun. pag gwo ulit gawin naten. kahit basic na full body dynamics tapos videohan kita haha
haha bro wala ako makuhanan ng vids dun sa ginawa naten haha. galing kasi sa training ko kasi ng strength and conditioning yung mga yun. pag gwo ulit gawin naten. kahit basic na full body dynamics tapos videohan kita haha
pag nag da dynamic stretching kayo, videohan nyo sarili nyo, heheh!
Do For Time
21-15-9
Deadlift (150lbs)
Box jump 24"
Weight Dropset BB Flat press
Starting from
180lbs x 5reps (negatives only, positive assisted by spotter) x 3sets
from 150lbs Amrap 30secs rest
-10lbs each rest
3 Rounds
Chinups BW + 25lbs x 5reps
Dips BW + 25lbs x 10reps
Pec Dec 50lbs x 15reps
next GWO dala ako tripod para sabay sabay tayo mag yoga vids haha.
Naalala ko, dba nag pic tayong tatlo ng kaibigan mo sa change room? Where's the flex ng mga skinny boys? hehe
Haha sige sir jet kaso nakakahiya yun lalaki ng muscles nagbabali bali hahaha. Ipasend ko nlng sa friend ko yung pics. Naadik nga mag DL yun simula nung napanuod kayo. hahaha araw2 nag Dedeadlift sinabihan ko nga baka mainjured haha
Comments
punta ka sa FB, hanapin mo manila muscle, online supp store sya pero sumali yung may ari nung sa manila throwdown eh, check the pics, para may idea ka bro
haha thanks bro check ko ngayonlift up for cancer crossfit alpha? ang bigat ng snatch nila hahaha. pang 120lbs palang ako hahahaActually may idea ako sa crossfit but kaso parang overkill na strength and conditioning. Pero i used some of their workout kaya sa tingin ko kaya ko. Wag lang yung example na 200reps wall balls?, 100reps snatch?, 100reps squat? may nakita pa ako 50reps per circuit tapos 10 workouts so total na 500reps lol ! haha Baka may lumabas na ganyan.
ano to patayan?? hahah!
WU
Dynamic exercises
Mabilisang chest
10 dropset Inc BB press 110lbs
10 DB single snatch between sets
Flat BB press
40lbs x12reps
50lbs x 10reps
60lbs x 8reps
3 sets Cable cross over
20lbs x 1min AMRAP
3 sets BB curl
30lbs x 1min AMRAP
3 sets Cable tricep pull down
40lbs x 1min AMRAP
WU
10mins skip rope
Dynamics
4sets pull-ups
BW x 15reps
BB underhand row
70lbs x 20reps
110lbs x 15reps
140lbs x 12reps
150lbs x 10reps
160lbs x 8reps
3supersets
Sitting cable row (close grip)
100lbs x 15reps
Straight arm pull down
60lbs x 10reps
All lifting must be under tension for a minimum of 1minute. And I felt the fire on my back haha
CD
Core exercise
More like yates row brah?
Bro anung yates row? hahaha sorry medyo noob sa terms.
kase diba may pendlay row, barbell row etc.
normally diba yung barbell row, pendlay eh palm facedown?ang alam ko kase yung yates row eh underhand sya, yung palm eh facing up.
lol kala ko kaya tawag dun underhand kasi nakayuko tapos nasa baba yung kamay hahaha. palm facing down yung kamay ko hahahaha. Sorry mali yung sinulat ko
Current weight 152lbs
I'll share what i've learned during my journey. You are free to correct me or if you have suggestion. Haha Eto ang lagi ko consideration for strength and progress sa lifts. Malamang Alam na to ng mga masters dito. Pero sana makatulong to sa newbies
Arranged From most important to lesser
1 Nutrition
2 Mobility
3 Form
4 Weight
Of course nutrition ang pinaka una. how can you lift if you have no fuel? Haha secondly is mobility. Pano mo maachieve ang Tamang form if puro tight ang muscles and joints? And of course next is form. Everybody can lift, but not everybody ay ok ang form. Ok lang magaan basta walang injury. lastly is the self explanatory weight progression hahaha lightweight baby!!
My goal this August. Gain 160lbs. If Hindi ako flabby tignan and maachieve ko un. I'll aim for 170lbs. Doon muna ako magstay. Sana marami muscles ma gain. Para add ako ulit ng 10lbs next year hihi
asan ang rest? heheheh! :P
Kasi palagay ko kung aabot ka ng 170lbs then consistent ka sa training mo cigurado ako on the way kana sa beast mode!
haha uu bro skinny nga ako talaga haha. Kaso ayoko lang masyado magpataba yung lumalabas yung bilbil haha. kaya nagpapa mature muna ako sa weight and gains bago magdagdag ng weight hehe. Sana talga makuha ko yung target weight ko ngayong august haha
Hahaha di ko ininclude yung rest (sa lifting lang naman to) kasi wala namang tao na machine and can do tuloy tuloy na reps without resting haha Body mo na kasi magsasabi kung pagod ka o hindi :)The remains of my body after fasting hahaha. all flesh and bones and (konting muscle hahahahaha)
and it seems your pretty much knowledgebale naman sa ginagawa mo kaya ma achieve mo yang goal mo good lcuk at eid mubarak!
salamat bro! haha buti ka pa mirin na. pwede na sumampa haha!May hangover pa sa gwo kahapon sa ymca haha
Workout for today, i'm with my gym buddies sa gym
WU
Dynamics
Workout
3-man rotation 1min each AMRAP for 4 triset
100lbs Flat BB press
100lbs squat
100lbs Wide grip Lat pulldown
3 Superset
Wide grip easy BB curl 30lbs x 12reps
tricep pushdown 90lbs x 12reps
3 supersets
DB hammer curl 20lbs x 12reps
Bench Dips 12reps
haha bro wala ako makuhanan ng vids dun sa ginawa naten haha. galing kasi sa training ko kasi ng strength and conditioning yung mga yun. pag gwo ulit gawin naten. kahit basic na full body dynamics tapos videohan kita haha
pag nag da dynamic stretching kayo, videohan nyo sarili nyo, heheh!
haha cge bro
WU
Jumping Jack Variations
Dynamics
WS
Do For Time
21-15-9
Deadlift (150lbs)
Box jump 24"
Weight Dropset BB Flat press
Starting from
180lbs x 5reps (negatives only, positive assisted by spotter) x 3sets
from 150lbs Amrap 30secs rest
-10lbs each rest
3 Rounds
Chinups BW + 25lbs x 5reps
Dips BW + 25lbs x 10reps
Pec Dec 50lbs x 15reps
CD
10 sets Handstand hold 30secs
Naalala ko, dba nag pic tayong tatlo ng kaibigan mo sa change room? Where's the flex ng mga skinny boys? hehe
Haha sige sir jet kaso nakakahiya yun lalaki ng muscles nagbabali bali hahaha. Ipasend ko nlng sa friend ko yung pics. Naadik nga mag DL yun simula nung napanuod kayo. hahaha araw2 nag Dedeadlift sinabihan ko nga baka mainjured haha
Agility ladder
Dynamics
WS
Pull-ups
20lbs x 5reps
25lbs x 5reps
30lbs x 3reps
35lbd x 3reps
*5reps oly bar only hang snatch every rest
4 superset pullups/hang snatch
BW x 15reps / 80lbs x 5reps
" " " " / 90lbs x 5reps
" " " " / 100lbs x 5reps
" " " " / 110lbs x 5reps
3 superset
Bent over BB row 160lbs x 12reps
Overhead squat 90lbs x 5reps
3rounds of
Straight arm pull down 80lbs x 1min
Closed grip sitting cable row 120lbs x 1min
Hanging leg raise x 1min
CD
Core exercises
Challenge
do for time
100reps pull-ups
100reps push-ups
100reps 8lbs MB crunch
100 reps 40lbs goblet squat
my time is 17mins 48secs hahahahaha
My workout for today
Flat Bench press
110lbs x 5reps x 3sets
120lbs x 5reps
130lbs x 5reps
140lbs x 5reps
150lbs x 5reps
160lbs x 5reps
CD
Mobility exercises
Arms day
WU
Jog-sprint variations
Dynamics
4 Supersets
Wide BB curl (with jerk focusing only on the negatives and hold)
90lbs x 10reps
BB Close grip press
110lbs x 15reps
4 supersets
DB hammer curl
20lbs x 20reps
elevated one arm pushups
10reps each arm
3sets
Farmer's walk
1min x 70lbs
CD
Corrective Stretching
Downside, i look soft hahahaha.
Rest day ko sana ngayon, kaso napilit pang magworkout ng friend haha.
just did
3 rounds
Double unders 30reps
tire flip 220lbs x 10reps
Handstand hold 1min
Cooldown
Bike 15mins
saktong pampatulog haha