OHP
WU
60 x 12, 70 x 12
WO
80 x 12, 90 x10 , 100 x 8
DB Side lat raises
30ea x 12, 12, 12
Reverse seated flyes (machine for rear delts)
85 x 12, 12, 12
BW dips x 12, 12 ,12
Rev grip lat pulldown
140x 12, 150 x 12, 160x10 , 170 x 8
Superset
Ezcurl barbell curls 60 x 12 -12 - 12
Ez curl Skull crushers 60 x 12 - 12 -12
Concentration curls
30 x 12, 35 x 10, 40 x 8
Vbar tricep push down
120 x 12, 130 x 12- 10
may dilema ko ngayon. haha Di ako makapag buhat today dahil pinayari ko ung pag buo ng Back piece ko kagabi. shet ang sakit. ipapahinga ko muna 1st session palang kaya mukang monday na ko makapag buhat ulet sayang gainzzz haha
(Naka miss ako ng WO nung last friday kasi nag patattoo ako nung thurs sayang wala pasok eh. pinapabuo ko ung likod ko para maging 1 back piece nalang. medyo sad kasi nag skip ako)
threadmill :
5 mins brisk walk
5 mins ligh jog (NO HANDS!!! yeheeess!! medyo comfortable na ko mag jog kaso ayaw ko muna madaliin baka mabugbog ang tuhod pero masaya na ko kasi wala na kong hawak sa handE)
Barbell Bench press:
WU:
Oly bar x 15
95 x 15
135 x 15
WO:
205 x 11- 10 - 8
225 x 8-8
Sabi ko na eh, alam ko na kung bakit ako humihina, pag nakakamiss ako ng workout for some reason, the next time na gagawin ko ang mga WO ko e bumababa lifting stats ko for some reason
Incline DB press
120 x 12-12-12
Pec dec (open palm)
100 x 12-12-12
Lat pull down
150 x 12
160 x 10
170 x 6
humina na naman because of the (see above explanation)
Rev grip lat pulldown
140 x 12
150 x12-12
Rows machine
235 x 12 -12 -12
Bike : 10 mins.
so far so good. im on a cut kaya ok lang maitain ung stats ko. swerte kung maiangat ko. kaso d pa tapos ung back piece ko so malamang next week may mamimiss na naman ako. pero this week rat-rat na!
na iimagine ko likod mosir ghee mala yakuza hehehe malapad na may makulay na tatoo hihihi
haha. gusto ko ung ganiun style pero iba ung akin hehe. black and white lang paps. ung pinadagdag ko SARI-MANOK na malaki kaya napakasakit tlga. parang virgin ako sa tatoo (w/c is hindi na) muka daw kasing mickey mouse ung likod ko sa potitioning ng tattoos ko sabi ng wife ko kaya pinadagdagan ko na haha
Threadmill:
5 mins brisk
7 mins jog without holding onto the handle (yehess yabang hahahahah) gusto ko isagad sa 10 mins kaso easy easy muna, alalay lang sa tuhod baka maexcite
OHP
WU
70 x 12
WO
80 x 12, 90 x10 , 100 x11 (labo nag increase bigla haha late nagka pump)
DB Side lat raises
30ea x 12, 12, 12
Reverse seated flyes (machine for rear delts)
85 x 12,
100 x 11, 10
BW dips x 12, 12 ,12
Rev grip lat pulldown
150 x 12, 12, 12
Superset
Ezcurl barbell curls 60 x 12 -12 - 12
Ez curl Skull crushers 60 x 12 - 12 -12
Concentration curls
30 x 12, 35 x 10 - 10
tricep push down
120 x 12, 130 x 12, 140 x 11
Bike : 10 mins
sir @badass_vinch Question hindi ganun katigas ung biceps ko kahit winoworkout ko naman, yes may bulk pero hindi ganun katigas compared sa ibang muscle parts ko. alam mo ung feeling na fineflex mo pero hindi matigas compared pag fineflex ko ung chest, quads, lats, delts, tri, abs etc mararamdaman mo matigas e ung bicep matigas pero soft e. hahah
ok lang yun as long as may bulk of muscle naman. Pagdating sa biceps, more on genetics ang usapan. Lahat naman halos tayo tinetrain ang biceps pero meron talagang gifted.
ok lang yun as long as may bulk of muscle naman. Pagdating sa biceps, more on genetics ang usapan. Lahat naman halos tayo tinetrain ang biceps pero meron talagang gifted.
pero no chance na tumigas sya like other muscle Sir V??? aprang medyo off lang? alam mo naman "EGO" boster ang mag felx ng bicep tapos agpag hinawakan matigas, sakin medy mushy na matigas naman kumbaga sa hardboiled egg eh medyo soft boiled. hahah
ok lang yun as long as may bulk of muscle naman. Pagdating sa biceps, more on genetics ang usapan. Lahat naman halos tayo tinetrain ang biceps pero meron talagang gifted.
korek! kaya nakakaingit minsan mga african-americans.
Pag lean yung biceps mo kahit hindi matigas mukhang matigas. lalo na pag may ugat.
so ang sulution? Low bf padin. haha ok sir V got it! will continue my journey. :sport:
Pero shempre keep workin on them Bi's hangang lumaki pa lalo, hindi mo naman kasi malalaman kung hangang saan ang full genetic potential mo (natural) hangat wala ka pa dun. So ilang years pa ang kelangan
Yup i am still sticking with the Plan sir @badass_vinch till maging confident na ko para mag separate wo sa legs chaka ko na babaguhin, mga late feb or march siguro. hingi ulit ako payo hehe salamat sir!
Yup i am still sticking with the Plan sir @badass_vinch till maging confident na ko para mag separate wo sa legs chaka ko na babaguhin, mga late feb or march siguro. hingi ulit ako payo hehe salamat sir!
NO problem bro, basta don't do Squat rack curlzzz:twitcy:
Yup i am still sticking with the Plan sir @badass_vinch till maging confident na ko para mag separate wo sa legs chaka ko na babaguhin, mga late feb or march siguro. hingi ulit ako payo hehe salamat sir!
NO problem bro, basta don't do Squat rack curlzzz:twitcy:
Badass Curlz for them gurlz
Shiittt badass indeed! gusto ko nyan! para sa summer " SUNS OUT, GUNS OUT" gusto ko din ung nasa gilid haha joke :P
Since usapang gunzzzz na rin dito, makikisingit na rin ako. Hehe!
@badass_vinch
Bro, question lang. During break in phase nitong current program ko, I was doing high volume, light to moderate weights (around 10-20 reps per set), sobrang vascular ng biceps ko. Labas yung mga ugat. Pero once I moved on to the strength phase (heavy weights, 1-5 reps per set), nawala yung vascularity. Normal lang ba yun?
Body fat is around 14-15%. Still respectably lean I suppose. Haha!
Since usapang gunzzzz na rin dito, makikisingit na rin ako. Hehe!
@badass_vinch
Bro, question lang. During break in phase nitong current program ko, I was doing high volume, light to moderate weights (around 10-20 reps per set), sobrang vascular ng biceps ko. Labas yung mga ugat. Pero once I moved on to the strength phase (heavy weights, 1-5 reps per set), nawala yung vascularity. Normal lang ba yun?
Body fat is around 14-15%. Still respectably lean I suppose. Haha!
What particular exercise? Compounds? 1-5 heavy reps more on neural effect. Hits your CNS and sa joints mo mararamdaman yung pressure unlike the 10-20 rep range where you get a good pump thats why you're veins pushes out. Also, kulang yung 5 reps to create muscle tension.
Since usapang gunzzzz na rin dito, makikisingit na rin ako. Hehe!
@badass_vinch
Bro, question lang. During break in phase nitong current program ko, I was doing high volume, light to moderate weights (around 10-20 reps per set), sobrang vascular ng biceps ko. Labas yung mga ugat. Pero once I moved on to the strength phase (heavy weights, 1-5 reps per set), nawala yung vascularity. Normal lang ba yun?
Body fat is around 14-15%. Still respectably lean I suppose. Haha!
What particular exercise? Compounds? 1-5 heavy reps more on neural effect. Hits your CNS and sa joints mo mararamdaman yung pressure unlike the 10-20 rep range where you get a good pump thats why you're veins pushes out. Also, kulang yung 5 reps to create muscle tension.
Yup. Compounds. The big 5, BP, OHP, Rows, DL and Squat. Goal ng phase na ito is CNS and neural adaptation. Pushing the limits of your strength (8 weeks, 2 blocks of periodization). Approximately, I'm using weights around 80-90% 1RM, again, basing on my previous PR's and journal entries. So far, so good naman yung strength levels, I'm breaking over some strength plateau yung nga lang, napansin ko talaga na nawala yung vascularity ng muscles. Hehe!
After ng strength phase would be metabolic phase, circuit training, super sets etc for 4 weeks. Then afterwards, hypertrophy (drop sets, forced negative, giant sets) na which would last around 12-16 weeks. Ganun yung plan.
Since usapang gunzzzz na rin dito, makikisingit na rin ako. Hehe!
@badass_vinch
Bro, question lang. During break in phase nitong current program ko, I was doing high volume, light to moderate weights (around 10-20 reps per set), sobrang vascular ng biceps ko. Labas yung mga ugat. Pero once I moved on to the strength phase (heavy weights, 1-5 reps per set), nawala yung vascularity. Normal lang ba yun?
Body fat is around 14-15%. Still respectably lean I suppose. Haha!
What particular exercise? Compounds? 1-5 heavy reps more on neural effect. Hits your CNS and sa joints mo mararamdaman yung pressure unlike the 10-20 rep range where you get a good pump thats why you're veins pushes out. Also, kulang yung 5 reps to create muscle tension.
Yup. Compounds. The big 5, BP, OHP, Rows, DL and Squat. Goal ng phase na ito is CNS and neural adaptation. Pushing the limits of your strength (8 weeks, 2 blocks of periodization). Approximately, I'm using weights around 80-90% 1RM, again, basing on my previous PR's and journal entries. So far, so good naman yung strength levels, I'm breaking over some strength plateau yung nga lang, napansin ko talaga na nawala yung vascularity ng muscles. Hehe!
After ng strength phase would be metabolic phase, circuit training, drop sets, giant sets etc for 4 weeks. Then afterwards, hypertrophy na which would last around 12-16 weeks. Ganun yung plan.
Dont worry about the veins, they're just hiding somewhere. Depende lang sa bodyfat pero @14-15% they come and go unlike sa 10% below halos visible lagi kahit flat pa yung muscles
Dont worry about the veins, they're just hiding somewhere. Depende lang sa bodyfat pero @14-15% they come and go unlike sa 10% below halos visible lagi kahit flat pa yung muscles
Oks. Got it bro. Thanks for the answers.
@Ghee
Sensya na at na-hijack ko itong journal mo. Hehe!
Dont worry about the veins, they're just hiding somewhere. Depende lang sa bodyfat pero @14-15% they come and go unlike sa 10% below halos visible lagi kahit flat pa yung muscles
Oks. Got it bro. Thanks for the answers.
@Ghee
Sensya na at na-hijack ko itong journal mo. Hehe!
haha no worries same with your journal haha cheers
baba mo pa BF% mo sir ghee, tyak labas lahat ng tinatagao mong ugat hehehe
kaya parang soft sya sa pag flex mo kasi nga nakakumot pa pero once nainitan na yan, aalisin nya na yung kumot at lalabas na ung ugat at baka ikaw naman ang magsawa hahha
baba mo pa BF% mo sir ghee, tyak labas lahat ng tinatagao mong ugat hehehe
kaya parang soft sya sa pag flex mo kasi nga nakakumot pa pero once nainitan na yan, aalisin nya na yung kumot at lalabas na ung ugat at baka ikaw naman ang magsawa hahha
haha sa kapal nito mukang comforter paps haha. pero yep un na nga lwoer BF padin tapos train hard padin haha salamat paps!
threadmill :
5 mins brisk walk
10 mins ligh jog (yeah!! getting better and better!)
Barbell Bench press:
WU:
Oly bar x 15
95 x 15
135 x 15
WO:
205 x 12-12-12
225 x 10-10 (spoted)
Incline DB press
130 x 10-10-10
db flyes
90 x 12-12-12
Lat pull down
150 x 12
160 x 12
170 x 10
Rev grip lat pulldown
140 x 12
150 x12
160 x 10
Rows machine
235 x 12 -12 -12
Bike : 10 mins.
Question naman mga papi: NAg 2nd seession ako ng tats yesterday and hurted like fuark. and dilema ko ngayuon chest/back day ako tom. kaso d ko pwede ihiga to sa bench ng may pressure e. ano pwede ko gawin WO bukod sa Push up kaya or kung push ups, pano ko cocompensate ung weights na binubuhat ko? its just that ayaw kong mag sjkip ng gym day
" Question naman mga papi: NAg 2nd seession ako ng tats yesterday and hurted like fuark. and dilema ko ngayuon chest/back day ako tom. kaso d ko pwede ihiga to sa bench ng may pressure e. ano pwede ko gawin WO bukod sa Push up kaya or kung push ups, pano ko cocompensate ung weights na binubuhat ko? its just that ayaw kong mag sjkip ng gym day "
" Question naman mga papi: NAg 2nd seession ako ng tats yesterday and hurted like fuark. and dilema ko ngayuon chest/back day ako tom. kaso d ko pwede ihiga to sa bench ng may pressure e. ano pwede ko gawin WO bukod sa Push up kaya or kung push ups, pano ko cocompensate ung weights na binubuhat ko? its just that ayaw kong mag sjkip ng gym day "
Hello Sir payo ko sayo ipahinga mo muna yan, hayaan mo muna gumaling yung tattoo mo. Or kung gusto mo talaga mag WO mag shoulder ka na lang muna or legs.
Sir @Core salamat! haha pero ung pakiramdam ko padin after parang ang hina ko padin ung di tayo makuntento haha
SAlamat papi @Emman1986@6packingheim , un din asa isip ko, baka mag iba ko ng WO ngayun, baka ma sira ung tat. thinking of doing cario na medyo matagal + Bi, Tri, Shoulder and a bit of legs... dannggg ayaw na ayaw ko pa anman di sumusunod sa sked kaso MAGANG MAGA padin sana mag subside
Comments
bike : 10 mins (8 resistance)
OHP
WU
60 x 12, 70 x 12
WO
80 x 12, 90 x10 , 100 x 8
DB Side lat raises
30ea x 12, 12, 12
Reverse seated flyes (machine for rear delts)
85 x 12, 12, 12
BW dips x 12, 12 ,12
Rev grip lat pulldown
140x 12, 150 x 12, 160x10 , 170 x 8
Superset
Ezcurl barbell curls 60 x 12 -12 - 12
Ez curl Skull crushers 60 x 12 - 12 -12
Concentration curls
30 x 12, 35 x 10, 40 x 8
Vbar tricep push down
120 x 12, 130 x 12- 10
may dilema ko ngayon. haha Di ako makapag buhat today dahil pinayari ko ung pag buo ng Back piece ko kagabi. shet ang sakit. ipapahinga ko muna 1st session palang kaya mukang monday na ko makapag buhat ulet sayang gainzzz haha
(Naka miss ako ng WO nung last friday kasi nag patattoo ako nung thurs sayang wala pasok eh. pinapabuo ko ung likod ko para maging 1 back piece nalang. medyo sad kasi nag skip ako)
threadmill :
5 mins brisk walk
5 mins ligh jog (NO HANDS!!! yeheeess!! medyo comfortable na ko mag jog kaso ayaw ko muna madaliin baka mabugbog ang tuhod pero masaya na ko kasi wala na kong hawak sa handE)
Barbell Bench press:
WU:
Oly bar x 15
95 x 15
135 x 15
WO:
205 x 11- 10 - 8
225 x 8-8
Sabi ko na eh, alam ko na kung bakit ako humihina, pag nakakamiss ako ng workout for some reason, the next time na gagawin ko ang mga WO ko e bumababa lifting stats ko for some reason
Incline DB press
120 x 12-12-12
Pec dec (open palm)
100 x 12-12-12
Lat pull down
150 x 12
160 x 10
170 x 6
humina na naman because of the (see above explanation)
Rev grip lat pulldown
140 x 12
150 x12-12
Rows machine
235 x 12 -12 -12
Bike : 10 mins.
so far so good. im on a cut kaya ok lang maitain ung stats ko. swerte kung maiangat ko. kaso d pa tapos ung back piece ko so malamang next week may mamimiss na naman ako. pero this week rat-rat na!
haha. gusto ko ung ganiun style pero iba ung akin hehe. black and white lang paps. ung pinadagdag ko SARI-MANOK na malaki kaya napakasakit tlga. parang virgin ako sa tatoo (w/c is hindi na) muka daw kasing mickey mouse ung likod ko sa potitioning ng tattoos ko sabi ng wife ko kaya pinadagdagan ko na haha
Threadmill:
5 mins brisk
7 mins jog without holding onto the handle (yehess yabang hahahahah) gusto ko isagad sa 10 mins kaso easy easy muna, alalay lang sa tuhod baka maexcite
OHP
WU
70 x 12
WO
80 x 12, 90 x10 , 100 x11 (labo nag increase bigla haha late nagka pump)
DB Side lat raises
30ea x 12, 12, 12
Reverse seated flyes (machine for rear delts)
85 x 12,
100 x 11, 10
BW dips x 12, 12 ,12
Rev grip lat pulldown
150 x 12, 12, 12
Superset
Ezcurl barbell curls 60 x 12 -12 - 12
Ez curl Skull crushers 60 x 12 - 12 -12
Concentration curls
30 x 12, 35 x 10 - 10
tricep push down
120 x 12, 130 x 12, 140 x 11
Bike : 10 mins
sir @badass_vinch Question hindi ganun katigas ung biceps ko kahit winoworkout ko naman, yes may bulk pero hindi ganun katigas compared sa ibang muscle parts ko. alam mo ung feeling na fineflex mo pero hindi matigas compared pag fineflex ko ung chest, quads, lats, delts, tri, abs etc mararamdaman mo matigas e ung bicep matigas pero soft e. hahah
pero no chance na tumigas sya like other muscle Sir V??? aprang medyo off lang? alam mo naman "EGO" boster ang mag felx ng bicep tapos agpag hinawakan matigas, sakin medy mushy na matigas naman kumbaga sa hardboiled egg eh medyo soft boiled. hahah
so ang sulution? Low bf padin. haha ok sir V got it! will continue my journey.
korek!
Pero shempre keep workin on them Bi's hangang lumaki pa lalo, hindi mo naman kasi malalaman kung hangang saan ang full genetic potential mo (natural) hangat wala ka pa dun. So ilang years pa ang kelangan
NO problem bro, basta don't do Squat rack curlzzz:twitcy:
Badass Curlz for them gurlz
Shiittt badass indeed! gusto ko nyan! para sa summer " SUNS OUT, GUNS OUT" gusto ko din ung nasa gilid
PBB gwo yan sa Maximus Den (owned by RCSS sponsored athlete Mr. Reynold Domalsin)
@badass_vinch
Bro, question lang. During break in phase nitong current program ko, I was doing high volume, light to moderate weights (around 10-20 reps per set), sobrang vascular ng biceps ko. Labas yung mga ugat. Pero once I moved on to the strength phase (heavy weights, 1-5 reps per set), nawala yung vascularity. Normal lang ba yun?
Body fat is around 14-15%. Still respectably lean I suppose. Haha!
ung electricfan sa gilid ung ibig kong sabihin hahahaha
What particular exercise? Compounds? 1-5 heavy reps more on neural effect. Hits your CNS and sa joints mo mararamdaman yung pressure unlike the 10-20 rep range where you get a good pump thats why you're veins pushes out. Also, kulang yung 5 reps to create muscle tension.
Yup. Compounds. The big 5, BP, OHP, Rows, DL and Squat. Goal ng phase na ito is CNS and neural adaptation. Pushing the limits of your strength (8 weeks, 2 blocks of periodization). Approximately, I'm using weights around 80-90% 1RM, again, basing on my previous PR's and journal entries. So far, so good naman yung strength levels, I'm breaking over some strength plateau yung nga lang, napansin ko talaga na nawala yung vascularity ng muscles. Hehe!
After ng strength phase would be metabolic phase, circuit training, super sets etc for 4 weeks. Then afterwards, hypertrophy (drop sets, forced negative, giant sets) na which would last around 12-16 weeks. Ganun yung plan.
Dont worry about the veins, they're just hiding somewhere. Depende lang sa bodyfat pero @14-15% they come and go unlike sa 10% below halos visible lagi kahit flat pa yung muscles
Oks. Got it bro. Thanks for the answers.
@Ghee
Sensya na at na-hijack ko itong journal mo. Hehe!
haha no worries same with your journal haha cheers
kaya parang soft sya sa pag flex mo kasi nga nakakumot pa pero once nainitan na yan, aalisin nya na yung kumot at lalabas na ung ugat at baka ikaw naman ang magsawa hahha
haha sa kapal nito mukang comforter paps haha. pero yep un na nga lwoer BF padin tapos train hard padin haha salamat paps!
threadmill :
5 mins brisk walk
10 mins ligh jog (yeah!! getting better and better!)
Barbell Bench press:
WU:
Oly bar x 15
95 x 15
135 x 15
WO:
205 x 12-12-12
225 x 10-10 (spoted)
Incline DB press
130 x 10-10-10
db flyes
90 x 12-12-12
Lat pull down
150 x 12
160 x 12
170 x 10
Rev grip lat pulldown
140 x 12
150 x12
160 x 10
Rows machine
235 x 12 -12 -12
Bike : 10 mins.
Question naman mga papi: NAg 2nd seession ako ng tats yesterday and hurted like fuark. and dilema ko ngayuon chest/back day ako tom. kaso d ko pwede ihiga to sa bench ng may pressure e. ano pwede ko gawin WO bukod sa Push up kaya or kung push ups, pano ko cocompensate ung weights na binubuhat ko? its just that ayaw kong mag sjkip ng gym day
STRONG!
calling sir @Chico Enzo
Hello Sir payo ko sayo ipahinga mo muna yan, hayaan mo muna gumaling yung tattoo mo. Or kung gusto mo talaga mag WO mag shoulder ka na lang muna or legs.
SAlamat papi @Emman1986 @6packingheim , un din asa isip ko, baka mag iba ko ng WO ngayun, baka ma sira ung tat. thinking of doing cario na medyo matagal + Bi, Tri, Shoulder and a bit of legs... dannggg ayaw na ayaw ko pa anman di sumusunod sa sked kaso MAGANG MAGA padin sana mag subside
NABITIN KA PA??? Nanghina ka na nga tapos nabitin ka pa? Ano ba 'yun?