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  • emongemong Posts: 254
    Hndi pa boss hndi nagpopop up .check ko thanks
  • badass_vinchbadass_vinch Posts: 4,471
    bulk?
    cut?

    LIFT MORE!
    MORE LIFT!

    Yan kahit baliktadin mo hindi ka malilito kasi for sure same outcome nyan :)

    Kulang ka lang sa training emong kaya di mo gusto itsura mo sa salamin. Nakakalito talaga pag ang sagot sa tanong mo e kukunin mo sa opinion ng iba.
  • emongemong Posts: 254
    ou nga boss @badass_vinch ,cguro masyado ako nagmamadali sa outcome ko :duh: ..madami pa akong kakainin ,bubuhatin ,gagawing exercise, TIME .. laging nasa isip ko nalang walang bagay na makukuha mo agad agad nang hndi pinagtutuunan maigi.cheers
  • BANEBANE Posts: 1,927
    Brad alam mo naman ung sagot e. Parang ikaw ako gusto natin marinig ung ayon sa kagustuhan natin. Easy way out. Walang ganun haha
  • rtravino29rtravino29 Posts: 1,549
    emong wrote:
    Ito pala yung sinasabi ko sir na tropa ko na malakas mang asar ..lakas makapagdown Lol.
    2015_03_17_19_20_50.jpg

    sama ka sa gwo brah, sama mo na rin tong mokong na to, harap natin si @core at si @badass_vinch hahah!
  • badass_vinchbadass_vinch Posts: 4,471
    may aesthetic crew dun sa pasig fitness. barag barag mga katawan pati mga porma nila pang zyzz.
  • emongemong Posts: 254
    @rtravino29 ttry ko nga ee .sana matapos na feasibility nmin sa school. haha baka hndi sumama yun kasi ubod ng arte yun pero try ko isama ng makakita siya ng mamaw :yahoo:
    @badass_vinch mukhang madami akong maiidolo Lol .:sport:
  • emongemong Posts: 254
    bago mag w.o kain muna egg and rice wala time magluto medyo late nakauwi galing school kakaasikaso ng mga paper works, kaya medyo bitin ako sa kain ngaun day , btw it's work out timee!!! :sport:


    Shoulder

    Standing Military Press to Arnold Press(1min rest every set)
    Standing Military Press
    80lbs x6
    70lbs x8
    60lbs x10
    50lbs x12

    Arnold Press
    15lbs 4x8

    (1min and 30secs rest)

    Couched Rear Deltoid Row to (hndi ko knowing hndi ko mahanap din sa gugel)
    (30secs rest every set)

    Couched rear deltoid row
    24lbs 12x12x10x10

    (unknown)
    14lbs 12x12x10x10

    (1min rest)

    Twist DB Front Raise To Plate Overhead front raise to Plate Car driver's(1min nad 30secs rest every set)
    Twist DB Front Raise
    15lbs 12x12x10x10

    Plate Overhead Front Raise
    15lbs 12x12x10x10

    Plate Car Driver's
    15lbs 12x12x10x10

    (2mins rest)

    (-)Side Lateral Raise to DB Over Head Flyes (1min rest every set)
    (-)Side Lateral Raise
    15lbs 12x12x10x10

    DB Over Head Flyes(nanibago ako dito grabe :flex:)
    12lbs 12x12x10x10

    (5mins napahinga kasi busy si Kuya instructor sa pag gigitara hehe)

    Up-right row
    50lbs 2x12
    30lbs 2x10

    (30secs rest)

    Traps

    BB Shrugs wide to neutral to close
    Wide
    90lbs 4x10

    Neutral
    90lbs 4x10

    Close
    90lbs 4x10

    (2mins rest)

    Legs

    Squat
    90lbs x15
    130lbs 2x12
    160lbs 2x10

    (1min rest)

    Seated Leg Press Machine
    230lbs 4x15

    (1min rest)

    Standing Calf Raise
    235lbs 4x15

    Then after w.o Shot 2scoop of whey

    pagdating sa bahay lamon :lol

    Donebago mag w.o kain muna egg and rice wala time magluto medyo late nakauwi galing school kakaasikaso ng mga paper works, kaya medyo bitin ako sa kain ngaun day , btw it's work out timee!!! :sport:


    Shoulder

    Standing Military Press to Arnold Press(1min rest every set)
    Standing Military Press
    80lbs x6
    70lbs x8
    60lbs x10
    50lbs x12

    Arnold Press
    15lbs 4x8

    (1min and 30secs rest)

    Couched Rear Deltoid Row to (hndi ko knowing hndi ko mahanap din sa gugel)
    (30secs rest every set)

    Couched rear deltoid row
    24lbs 12x12x10x10

    (unknown)
    14lbs 12x12x10x10

    (1min rest)

    Twist DB Front Raise To Plate Overhead front raise to Plate Car driver's(1min nad 30secs rest every set)
    Twist DB Front Raise
    15lbs 12x12x10x10

    Plate Overhead Front Raise
    15lbs 12x12x10x10

    Plate Car Driver's
    15lbs 12x12x10x10

    (2mins rest)

    (-)Side Lateral Raise to DB Over Head Flyes (1min rest every set)
    (-)Side Lateral Raise
    15lbs 12x12x10x10

    DB Over Head Flyes(nanibago ako dito grabe :flex:)
    12lbs 12x12x10x10

    (5mins napahinga kasi busy si Kuya instructor sa pag gigitara hehe)

    Up-right row
    50lbs 2x12
    30lbs 2x10

    (30secs rest)

    Traps

    BB Shrugs wide to neutral to close
    Wide
    90lbs 4x10

    Neutral
    90lbs 4x10

    Close
    90lbs 4x10

    (2mins rest)

    Legs

    Squat
    90lbs x15
    130lbs 2x12
    160lbs 2x10

    (1min rest)

    Seated Leg Press Machine
    230lbs 4x15

    (1min rest)

    Standing Calf Raise
    235lbs 4x15

    Then after w.o Shot 2scoop of whey

    pagdating sa bahay lamon :lol

    Done
  • badass_vinchbadass_vinch Posts: 4,471
    kanina bro nagwawala yung aesthetic crew. binabagsak sa sahig yung bar nila after magsquat ng 130lbs ata. nag roid rage si trenminator brah!! sabi ng client ko baka daw tumalsik sa kanya yung olybar, sabi ko sasaluhin ko yung bar dont worry. after nila magsquat binarbell curl ko yung 130lbs nila. Ewan ko kung ma-idol mo mga yun pag nakashorts sila.
  • rtravino29rtravino29 Posts: 1,549
    binabagsak sa sahig yung bar nila after magsquat ng 130lbs ata. nag roid rage si trenminator brah!!
    after nila magsquat binarbell curl ko yung 130lbs nila


    :biggrin::biggrin:
  • emongemong Posts: 254
    @badass_vinch hahaha imba galawan mo boss ..kaya siguro binagsak para malaman na mabigat yung squat nila .(makakuha ng atensyon)
    My ganyan din sa Gym nagBP makasigaw wagas pagsilip ko 50lbs (hndi naman sa nangmamata pero syempre para sumigaw siya ng wagas)
    Ayun lang tiktilaok legs ata Lol.
  • rtravino29rtravino29 Posts: 1,549
    speaking of team aesthetic, saw this 40ish year old guy a while ago at the gym doing bench press,
    nung napalingat ako, wow!! 215 lbs starting! bilib na sana ko, kaya lang,halos 1/4 rep lang ginagawa niya and maka grunt wagas. ( though I don't have any problem with "grunting" )
  • BANEBANE Posts: 1,927
    badass_vinch wrote:
    kanina bro nagwawala yung aesthetic crew. binabagsak sa sahig yung bar nila after magsquat ng 130lbs ata. nag roid rage si trenminator brah!! sabi ng client ko baka daw tumalsik sa kanya yung olybar, sabi ko sasaluhin ko yung bar dont worry. after nila magsquat binarbell curl ko yung 130lbs nila. Ewan ko kung ma-idol mo mga yun pag nakashorts sila.

    HAHAHAHAHAHA FUAAAAKKKKKK eto ung mga storya na pwedeng gawan ng skit sa youtube! hahaha badass indeed! lol Do you even squat haha
  • Emman1986Emman1986 Posts: 1,819
    ouch din!! aesthetic crew wannabe here and im offended! hahahahha


    pero panalo ung ginawa ni sir @badass_vinch naiicip ko itsura at asa isip ng mga nag squat na yun nang Makita nilang curls lang ni idol V un! hahaha
  • badass_vinchbadass_vinch Posts: 4,471
    Emman1986 wrote:
    ouch din!! aesthetic crew wannabe here and im offended! hahahahha


    pero panalo ung ginawa ni sir @badass_vinch naiicip ko itsura at asa isip ng mga nag squat na yun nang Makita nilang curls lang ni idol V un! hahaha

    ok lang naman kahit 130 squat nila atg naman at high reps. ang kabadtrip e yung pag hagis pa ng bar! take note di sila gumamit squat rack... inaabot lang yung bar sa isat isa. tapos sigaw!
  • emongemong Posts: 254
    haha ayun lang. Extra exercise daw un Lol.
  • rtravino29rtravino29 Posts: 1,549
    I saw this vid sa yt before, there's this group of guys na nag che cheer sa mag deadeadlift as to he will attempt to do a PR. After successfully doing 1 rep , sigawan yung mga lalake, " yeah!!!, you got this!!" whoooo!!!". then all of a sudden, there's this girl na bigla na lang nag deadlift sa harapan nila using his weight PR. Lahat sila natigilan hahahah!
  • Emman1986Emman1986 Posts: 1,819
    badass_vinch wrote:
    Emman1986 wrote:
    ouch din!! aesthetic crew wannabe here and im offended! hahahahha


    pero panalo ung ginawa ni sir @badass_vinch naiicip ko itsura at asa isip ng mga nag squat na yun nang Makita nilang curls lang ni idol V un! hahaha

    ok lang naman kahit 130 squat nila atg naman at high reps. ang kabadtrip e yung pag hagis pa ng bar! take note di sila gumamit squat rack... inaabot lang yung bar sa isat isa. tapos sigaw!



    hash tag beast mode pag nasigaw hihih tapos p[ag bagsak nung bar sa sahig mapapatingin nga naman sa kanila lahat hihihi

    btw sir V, maisingit ko na nga, pede ba makahingi ng routine ngayong araw na ito na back and shoulder training? kinapos kasi ako sa araw kaya pagsabayion ko na lang mamaya. salamat in advance :)
  • emongemong Posts: 254
    Boss @Core

    Monday.
    Chest
    Drop Set
    Flat BP
    130lbs x 6
    80lbs x 8
    70lbs x 10
    50lbs x 12

    (1min rest)

    Incline DB press to DB flyes
    PRESS FLYES
    35lbs 2x10 15lbs 2x10
    35lbs 2x12 15lbs 2x12

    (1min and 30 secs rest)

    Dips to -push ups

    Dips 4x6
    -push ups 4x8 (todo squeeze pag paangat)

    (1min rest)
    Neck Bench Press
    50lbs 4x10

    (2 mins rest)

    Triceps
    Skull Crusher to Rope Pull Down to Double Dumbbell Kick Back

    Skull crusher
    20lbs 4x10

    Rope Pull Down
    25lbs 4x10

    Double Dumbbell Kick Back
    15lbs each 4x10

    (1 min rest)
    Hammer Tricep Extension to Close Grip Bench Press to Reverse Pull Down Triceps

    Hammer Tricep Extension
    20lbs 4x10

    Close Grip Bench Press
    50lbs 4x10

    Reverse Pull Down
    25lbs 4x10
    _________________________________________________________________________________

    Wednesday.
    Back
    Hammer pull ups BW 4x8

    rest 30sec.

    Lat pulldown
    120lbs x6
    100lbs x8
    80lbs x10
    60lbs x12

    rest 30sec.

    Reverse Lat pulldown
    120lbs x6
    100lbs x8
    80lbs x10
    60lbs x15

    rest 30sec.

    BB bent over to V-row machine (30sec-1min rest every set)
    BB bent over 4x80
    V-row 4x100

    1min. rest

    DB pull over to standing pulldown
    DB pull over 35lbs 12x12x10x10
    Standing Pulldown 35lbs 12x12x10x10

    rest 1m and 30 sec

    DB row 40lbs 4x15

    2 mins rest

    Biceps
    Wide to Neutral to Close-grip to Overhand curl (EZ Bar curl) (2mins rest)
    Wide 50lbs 4x6
    Neutral 40lbs 4x8
    Close-grip 30lbs 4x10
    Overhand curl 20 4x12

    2mins and 30sec.rest

    Isolated hammer curl to Hang concentration curl(30sec rest every set)
    Isolated hammer curl 15lbs 12x12x10x10
    Hang concentration curl 15lbs 12x12x10x10

    1min rest

    21's BB curl 20lbs 4sets

    ___________________________________________________________________________________

    Friday.
    Shoulder

    Standing Military Press to Arnold Press(1min rest every set)
    Standing Military Press
    80lbs x6
    70lbs x8
    60lbs x10
    50lbs x12

    Arnold Press
    15lbs 4x8

    (1min and 30secs rest)

    Couched Rear Deltoid Row to (hndi ko knowing hndi ko mahanap din sa gugel)
    (30secs rest every set)

    Couched rear deltoid row
    24lbs 12x12x10x10

    (unknown)
    14lbs 12x12x10x10

    (1min rest)

    Twist DB Front Raise To Plate Overhead front raise to Plate Car driver's(1min nad 30secs rest every set)
    Twist DB Front Raise
    15lbs 12x12x10x10

    Plate Overhead Front Raise
    15lbs 12x12x10x10

    Plate Car Driver's
    15lbs 12x12x10x10

    (2mins rest)

    (-)Side Lateral Raise to DB Over Head Flyes (1min rest every set)
    (-)Side Lateral Raise
    15lbs 12x12x10x10

    DB Over Head Flyes(nanibago ako dito grabe Flex)
    12lbs 12x12x10x10

    (5mins napahinga kasi busy si Kuya instructor sa pag gigitara hehe)

    Up-right row
    50lbs 2x12
    30lbs 2x10

    (30secs rest)

    Traps

    BB Shrugs wide to neutral to close
    Wide
    90lbs 4x10

    Neutral
    90lbs 4x10

    Close
    90lbs 4x10

    (2mins rest)

    Legs

    Squat
    90lbs x15
    130lbs 2x12
    160lbs 2x10

    (1min rest)

    Seated Leg Press Machine
    230lbs 4x15

    (1min rest)

    Standing Calf Raise
    235lbs 4x15
    ___________________________________________________________________________________
    @Core ,maraming salamat sir sa mga turo and sharing knowledge and experience at sa pag libre mukhang baliktad hehe ..:yahoo:
    Nice meeting you boss!:sport:
  • CoreCore Posts: 2,509
    emong wrote:
    @Core ,maraming salamat sir sa mga turo and sharing knowledge and experience at sa pag libre mukhang baliktad hehe ..:yahoo:
    Nice meeting you boss!:sport:

    Bro, ako 'tong humingi dapat ng dispensa. Ako nanaman 'tong late dumating sa napag-usapang oras.
  • emongemong Posts: 254
    Wala un sir @Core , grabe nga effort hehe, tska baliktad pa ikaw pa taya .
  • CoreCore Posts: 2,509
    emong wrote:
    Wala un sir @Core , grabe nga effort hehe, tska baliktad pa ikaw pa taya .

    Ako naman 'yung nag-aya, kaya ok lang.
    Hindi mo ako masisi kung ganoon ako mag-effort. Taong probinsya ako. Yung malayo niyo, malapit lang namin.
  • emongemong Posts: 254
    Salamat talaga .dami nakikinig satin knina tska yung iba siguro nakita din ung ibang tamang pois.
    Ayos yung "Crispy Chicken Fries Sandwich" cheers
  • CoreCore Posts: 2,509
    emong wrote:
    Ayos yung "Crispy Chicken Fries Sandwich" cheers

    @badass_vinch !
  • badass_vinchbadass_vinch Posts: 4,471
    may fries yung crispy chicken sandwich? san kayo kumain?
  • CoreCore Posts: 2,509
    badass_vinch wrote:
    may fries yung crispy chicken sandwich? san kayo kumain?

    McDo. Try mo 'yan bro sa GWO! Bagong pauso, next in line sa Coke Float! Ipapalaman yung Fries sa Crispy Chicken Burger!
  • emongemong Posts: 254
    bago sa menu ng Mcdo haha ..
  • trawetz12trawetz12 Posts: 70
    hahahaha Sarap nun ah..

    pero sa jollibee nga hinahalo ung fries sa burger steak w/ egg eh =)))
  • emongemong Posts: 254
    Haha. Ou kaso lalabsak ung fries kasi.yung bagong Product ni boss @Core ayos!
  • badass_vinchbadass_vinch Posts: 4,471
    Nung college ako pinapalaman ko na yung fries sa burger (more than 10 years ago). di na bago yan hahaha

    Mas ok sya ipalaman sa burger kasi masyado dry yung chicken fillet unless lagyan ng madaming ketchup.
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