Journey to Hollywood Physique

Aestecniques

July 6, 2015; 6:15 - 7:45 pm

Chest and Calves Day

(Hammer Strength)
Machine Iso-Incline Chest Press - 
Warm up sets ; 12/10/4/1 : 90/90/140/160 LBS
Working sets ; 6/6/6 Reps : 190/200/200 LBS
Machine Iso - Chest Press - 6/6/6 Reps : 140/140/140 LBS 

(Proformance)
Cable Crossover (Low) - 8/8/8 Reps : 70/70/80 LBS (per cable)

Standing Tricep Overhead Press - 6/6/6 Reps : 80/80/80 LBS (Form and motion range for improvement)
Skull Crushers - 6/5/6 Reps : 50/60/60 

Calves Extension - 15/12/6 Reps : 205/220/250 LBS (Setting 8 Leg Press)
Seated Calves Raises - 12/10/6 Reps : 70/90/1120 LBS

Target Day Calorie Intake - 1500 Calories  

Aestecniques

Aestecniques wrote:

@heytofie

Hi your PM is disabled, so I will reply to your getting ripped queries here. You can refer to my workout log from April to May for my training to lower my body fat. I worked out on 20-25% calorie deficit during those times, refer to first page for the diet plan, but if you want I can help you to create one based on your stats, PM me your height, current weight, training frequency, and estimated body fat %.

@heytofie

Your PM is still disabled...

Hi bro, during that time bro, did you lift heavy? Yung weight gain mo, is it mixed of muscles and fat? I advise bro work out now with intensity but at around 20% calorie deficit from your maintenance. do that for 6 weeks. then lets work out on the new plan. mariripped ka nun only if may foundation na muscle ka na. ako kasi bro..I find myself too small last time nagparipp ako (see avatar).

Aestecniques

Aestecniques wrote:

Aestecniques wrote:

@heytofie

Hi your PM is disabled, so I will reply to your getting ripped queries here. You can refer to my workout log from April to May for my training to lower my body fat. I worked out on 20-25% calorie deficit during those times, refer to first page for the diet plan, but if you want I can help you to create one based on your stats, PM me your height, current weight, training frequency, and estimated body fat %.

@heytofie

Your PM is still disabled...

Hi bro, during that time bro, did you lift heavy? Yung weight gain mo, is it mixed of muscles and fat? I advise bro work out now with intensity but at around 20% calorie deficit from your maintenance. do that for 6 weeks. then lets work out on the new plan. mariripped ka nun only if may foundation na muscle ka na. ako kasi bro..I find myself too small last time nagparipp ako (see avatar), kulang sa muscle, newbie gains pa naman ako kaya hinahapit ko ngayon magheavy lifting. CreaKong or Dymatize Creatine Monohydrate ang gamit ko but I prefer CreaKong mix na kasi siya ng Monohydrate and CreaMagna.

Aestecniques

July 7, 2015; 1:30 - 2:30 pm

Back, Bicep, and Abs Day

Deadlift - (Had to do this in the 2 axis smith machine...no bars available Fuarrkkk!)
Warm up sets; 12/10/4/1 Reps : 90/90/140/160 LBS + 20 KGS Collar
Working sets; 6/6/6 Reps : 200/210/210 LBS + 20 KGS Collar

Machine Iso Row (Hammer Strength) -  6/6/6 Reps : 200/210/220 LBS
Wide Lat Pull Down (3D Cable) - 8/8/8 Reps : 100/110/120 LBS (per cable)

Bicep Curl EZ Bar
Inner Grip - 8/6/6 Reps : 70/80/70 LBS (Fuarkiin form is bad as shit...got to load down)
Outside Grip - 8/6/6 Reps : 50/60/60 LBS 

Hammer Curls - 8/8/8 Reps : 30/30/30 LBS (per dumbbell)

3x Side Abs Circuit - Weighted Russian Twist - Heel Touches - Pulsating Side Planks

Target Day Calorie Intake - 1500 - 1600 Calories

Aestecniques

July 8, 2015; 1:00 - 2:00 pm

Shoulder and Calves Day

Incline Dumbbell Press
Warm up Set : 12/10/5 Reps : 25/25/45 LBS (per dumbbell)
Working Sets : 6/6/6 Reps : 50/55/55 LBS (per dumbbell)

Hammer Strength Iso Shoulder Press - 
Warm up sets; 12/10/4/1 Reps : 70/70/90/140 LBS
Working sets; 6/6/4 Reps : 140/140/150 LBS (Last set, form is bad, felt a jolt in my lats)

Precor Rear Deltoid Machine - 8/8/8 : 70/70/80 LBS 
Side Lateral Raises - 8/8/6/8 Reps : 25/25/35/25 LBS (Per Dumbbell) (Form on 35s are bad)
Front Lateral Raises - 8/8/6/8 Reps : 25/25/35/25 LBS (Per Dumbbell) 

Calves Extension - 15/12/8 Reps : 220/235/265 LBS (Precor Leg Press Setting 8)
Seated Calves Raises - 12/10/8 Reps : 70/90/110 LBS

Target Day Calorie Intake - 1500 - 1600 Calories

Aestecniques

@heytofie bro disabled pa din PM mo. 0917 517 5052 bro.. suungin na ang baha haha

badass_vinch

Pics or it didn't happen hahaha

Aestecniques

badass_vinch wrote:

Pics or it didn't happen hahaha

Alin Sir V?

badass_vinch

Mukhang magkikita kayo e haha

Aestecniques

badass_vinch wrote:

Mukhang magkikita kayo e haha

Haha..hindi Sir V. hindi daw kasi siya makapaggym dahil sa bagyo. Pero sana makapunta ako sa isang workout meet-up na siniset dito sa forum, siguro pag pwede na din ako makisali sa weight range niyo, haha nakakahiya pa ngayon eh.

badass_vinch

Aestecniques wrote:

badass_vinch wrote:

Mukhang magkikita kayo e haha

Haha..hindi Sir V. hindi daw kasi siya makapaggym dahil sa bagyo. Pero sana makapunta ako sa isang workout meet-up na siniset dito sa forum, siguro pag pwede na din ako makisali sa weight range niyo, haha nakakahiya pa ngayon eh.

Join ka lang anytime bro. Hindi naman yabangan pag GWO e. Sharing lang ng best practices at shempre exposure na din at experience makasama sa ibang tao. Kahit Cardio Session nga pede. One of these days pag ok panahon magseset tayo cardio session sa thunderbird or trail run sa bundok para masaya.

Aestecniques

badass_vinch wrote:

Aestecniques wrote:

badass_vinch wrote:

Mukhang magkikita kayo e haha

Haha..hindi Sir V. hindi daw kasi siya makapaggym dahil sa bagyo. Pero sana makapunta ako sa isang workout meet-up na siniset dito sa forum, siguro pag pwede na din ako makisali sa weight range niyo, haha nakakahiya pa ngayon eh.

Join ka lang anytime bro. Hindi naman yabangan pag GWO e. Sharing lang ng best practices at shempre exposure na din  at experience makasama sa ibang tao. Kahit Cardio Session nga pede. One of these days pag ok panahon magseset tayo cardio session sa thunderbird or trail run sa bundok para masaya.

Ayos Sir V, abangan ko yan.

dimzon03

Aestecniques

oo bro sama kayo kung kayo nyo isingit sa sched nyo kasi sulit...
kami nga ni sir V one on one kami at layo agwat sa poundage pero oks lang sakin kasi dami matutunan sa tao nayan

Aestecniques

dimzon03 wrote:

Aestecniques

oo bro sama kayo kung kayo nyo isingit sa sched nyo kasi sulit...
kami nga ni sir V one on one kami at layo agwat sa poundage pero oks lang sakin kasi dami matutunan sa tao nayan

Oo nga bro, schedule na lang ang kalaban. maganda yan, tapos baka pwede din magkaron ulit ng shirt

itwaah

Aestecniques wrote:

(June 2015) - Below is my past workout April to May 2015 that will only be for my personal reference; tendency of overtraining is high in this program and leaning more on weight loss than muscle gain. My new program is under construction, but I will prioritize strength gain and myofibrillar hypertrophy but might do minimal sarcoplasmic workouts for isolation.

Warm-Up : Stretching, 20 Push-ups,10 Pull-ups

DAY 1

Chest(Mass) and Triceps Day (+ Abs)

Machine Chest Press (Incline) 6/8/10/12 REPS : 120/90/80/70 KGS (Shock, Drop-set)
Machine Chest Press 12/10/8/6 REPS : 70/80/90/110 KGS
Machine Chest Press (Decline) 12/10/8/6 REPS : 70/80/90/120 KGS
Pec Deck Machine 12/10/8/6 REPS : 40/50/60/80 KGS
Tricep Cable Pull Down 12/10/8/6 REPS : 70/80/90/130 LBS
Machine Dips 12/10/8/6 REPS : 70/80/90/120 KGS
Weight Plate Over Head Tricep Extension 8/10/12/15 REPS : 25/20/15/15 KGS (Drop-set)
+ 10 Abs Exercise


DAY 2

Back(Thickness) and Biceps Day (+ Abs)

Deadlift 12/10/8/6 REPS : 40/45/60/70 KGS Arghh (Finally able to load up)
Seated Cable Row 12/10/8/6 REPS : 40/50/60/80 KGS
Machine Lats Extension 12/10/8/6 REPS : 55/65/75/95 LBS
One Arm Rows 12/10/8/6 REPS : 40/45/50/60 LBS (per dumbbell)
(Due to forearm injury from curling opted to lower weights)
Dumbbell Hammer Curls 12/10/8/6 REPS : 8/9/10/12 KGS (per dumbbell)
Dumbbell Concentration Curls 12/10/8/6 REPS : 8/9/10/12 KGS (per dumbbell)
Cable Bicep Curls 12/10/8/6 REPS : 70/80/90/110 KGS
+ 10 Abs Exercises

DAY 3

Shoulder and Legs Day (+ Abs)

Machine Military Press 6/8/10/12 REPS : 70/50/40/30 KGS (Drop-set, Shock)
Cable Upright Row 12/10/10/6 REPS : 80/90/100/130 LBS
Front Lateral Raises 12/10/8/6 REPS : 8/9/10/15 KGS (per dumbbell)
Rear Deltoid Raises 12/10/8/6 REPS : 8/9/10/15 KGS (per dumbbell)
Machine Assisted Squats 12/10/8/6 REPS : 40/60/80/100 KGS
Calf Raises 12/10/8/6 REPS : 40/60/80/100 KGS
Hip Abductor Machine 12/10/8/6 REPS : 55/65/75/95 LBS
Leg Curls 8/8/6/6 REPS : 40/40/50/50 KGS
+ 6 Abs Exercises

DAY 4

Chest (Definition) and Back (Wideness) Day (+ Abs)

High Cable Crossover 12/10/8/6 REPS : 40/50/60/70 LBS (per cable)
Low Cable Crossover/Raises 12/12/8/8 REPS : 30/30/40/40 LBS (per cable)
Flat Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Inclined Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Straight Arm Pullover 12/10/8/6 REPS : 40/45/50/60 LBS
Wide Lat Pull Down 12/10/8/6 REPS : 40/50/60/80 KGS
V-bar Pull Down 12/10/8/6 REPS : 40/50/60/80 KGS
Standing Lat Pushdown 12/10/8/6 REPS : 40/50/60/70 LBS
+ 10 Abs Exercises


DAY 5
Sports / Other Fitness Activity Day, if none, I do Shoulder and Biceps Exercises.

Shoulder and Biceps/Forearms Day (+ Abs )

Machine Military Press 6/8/10/12 REPS : 70/50/40/30 KGS (Drop-set, Shock)
Side Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
Front Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
Arnold Shoulder Press Failure/Failure/8/8 REPS : 15/15/30/30 LBS (per dumbbell)
Hammer Curls 12/12/8/8 REPS : 20/20/30/30 LBS (per dumbbell)
Dumbbell One Arm Wrist Curls 12/10/8/6 REPS : 10/15/20/25 LBS (per dumbbell)
Dumbbell Reverse One Arm Wrist Curls 12/10/8/6 REPS : 10/10/10/10 LBS (per dumbbell)
+ 10 Abs Exercises

DAY 6 and 7
REST DAYS! :yahoo:

pre sigurado kbang Kgs ung binubuhat mo?? baka pounds naman...pra d lng ako malito

BANE

kung ung pasig medyo malapit lang samin lagisiguro ako kasama dyan. nag babasketball ba yo? laro naman tayo minsan

Aestecniques

itwaah wrote:

Aestecniques wrote:

(June 2015) - Below is my past workout April to May 2015 that will only be for my personal reference; tendency of overtraining is high in this program and leaning more on weight loss than muscle gain. My new program is under construction, but I will prioritize strength gain and myofibrillar hypertrophy but might do minimal sarcoplasmic workouts for isolation.

Warm-Up : Stretching, 20 Push-ups,10 Pull-ups

DAY 1

Chest(Mass) and Triceps Day (+ Abs)

Machine Chest Press (Incline) 6/8/10/12 REPS : 120/90/80/70 KGS (Shock, Drop-set)
Machine Chest Press 12/10/8/6 REPS : 70/80/90/110 KGS
Machine Chest Press (Decline) 12/10/8/6 REPS : 70/80/90/120 KGS
Pec Deck Machine 12/10/8/6 REPS : 40/50/60/80 KGS
Tricep Cable Pull Down 12/10/8/6 REPS : 70/80/90/130 LBS
Machine Dips 12/10/8/6 REPS : 70/80/90/120 KGS
Weight Plate Over Head Tricep Extension 8/10/12/15 REPS : 25/20/15/15 KGS (Drop-set)
+ 10 Abs Exercise


DAY 2

Back(Thickness) and Biceps Day (+ Abs)

Deadlift 12/10/8/6 REPS : 40/45/60/70 KGS Arghh (Finally able to load up)
Seated Cable Row 12/10/8/6 REPS : 40/50/60/80 KGS
Machine Lats Extension 12/10/8/6 REPS : 55/65/75/95 LBS
One Arm Rows 12/10/8/6 REPS : 40/45/50/60 LBS (per dumbbell)
(Due to forearm injury from curling opted to lower weights)
Dumbbell Hammer Curls 12/10/8/6 REPS : 8/9/10/12 KGS (per dumbbell)
Dumbbell Concentration Curls 12/10/8/6 REPS : 8/9/10/12 KGS (per dumbbell)
Cable Bicep Curls 12/10/8/6 REPS : 70/80/90/110 KGS
+ 10 Abs Exercises

DAY 3

Shoulder and Legs Day (+ Abs)

Machine Military Press 6/8/10/12 REPS : 70/50/40/30 KGS (Drop-set, Shock)
Cable Upright Row 12/10/10/6 REPS : 80/90/100/130 LBS
Front Lateral Raises 12/10/8/6 REPS : 8/9/10/15 KGS (per dumbbell)
Rear Deltoid Raises 12/10/8/6 REPS : 8/9/10/15 KGS (per dumbbell)
Machine Assisted Squats 12/10/8/6 REPS : 40/60/80/100 KGS
Calf Raises 12/10/8/6 REPS : 40/60/80/100 KGS
Hip Abductor Machine 12/10/8/6 REPS : 55/65/75/95 LBS
Leg Curls 8/8/6/6 REPS : 40/40/50/50 KGS
+ 6 Abs Exercises

DAY 4

Chest (Definition) and Back (Wideness) Day (+ Abs)

High Cable Crossover 12/10/8/6 REPS : 40/50/60/70 LBS (per cable)
Low Cable Crossover/Raises 12/12/8/8 REPS : 30/30/40/40 LBS (per cable)
Flat Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Inclined Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Straight Arm Pullover 12/10/8/6 REPS : 40/45/50/60 LBS
Wide Lat Pull Down 12/10/8/6 REPS : 40/50/60/80 KGS
V-bar Pull Down 12/10/8/6 REPS : 40/50/60/80 KGS
Standing Lat Pushdown 12/10/8/6 REPS : 40/50/60/70 LBS
+ 10 Abs Exercises


DAY 5
Sports / Other Fitness Activity Day, if none, I do Shoulder and Biceps Exercises.

Shoulder and Biceps/Forearms Day (+ Abs )

Machine Military Press 6/8/10/12 REPS : 70/50/40/30 KGS (Drop-set, Shock)
Side Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
Front Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
Arnold Shoulder Press Failure/Failure/8/8 REPS : 15/15/30/30 LBS (per dumbbell)
Hammer Curls 12/12/8/8 REPS : 20/20/30/30 LBS (per dumbbell)
Dumbbell One Arm Wrist Curls 12/10/8/6 REPS : 10/15/20/25 LBS (per dumbbell)
Dumbbell Reverse One Arm Wrist Curls 12/10/8/6 REPS : 10/10/10/10 LBS (per dumbbell)
+ 10 Abs Exercises

DAY 6 and 7
REST DAYS! :yahoo:

pre sigurado kbang Kgs ung binubuhat mo?? baka pounds naman...pra d lng ako malito

Kgs brah!... Thanks for checking out.

Aestecniques

July 9, 2015; 4:45 - 6:15 pm


Leg and Abs Day
Squats -
Warm up sets; 12/10/4/1 Reps : 80/80/140/160 LBS + 20 KGS Collar
Working sets; 6/6/6 Reps : 170/170/180 LBS + 20 KGS Collar (felt a jolting pain on groin/right leg rotator cuff...might be my form)

(Precor Machine) Leg Press - 6/6/6 Reps : 250/250/250 LBS(Seat Setting @ 8)
RDL - 6/6/6 Reps : 150/150/160 LBS + 20 KGS Collar

Back(Sarcoplasmic)
Cable Lat Pull Down - 8/8/8 Reps : 110/120/120 (per cable)

3x Ab Circuit Main Core

Day Calorie Intake - 1600 Calories

ro.chua.gim

Inspiring bro! the best!

Aestecniques

ro.chua.gim wrote:

Inspiring bro! the best!

Thanks bro. Being able to inspire...became my fuel to push more with my fitness goals.

Emman1986

sa GG bay din si sir @Jettie nag te training ah

Aestecniques

Emman1986 wrote:

sa GG bay din si sir @Jettie nag te training ah

Nakita ko nga si sir @Jettie one time, nahiya nga lang ako lumapit hehe

Emman1986

Aestecniques wrote:

Emman1986 wrote:

sa GG bay din si sir @Jettie nag te training ah

Nakita ko nga si sir @Jettie one time, nahiya nga lang ako lumapit hehe

wag kang mahiya! marami ka matutunan sa training at nutrition..  mas maganda yun, mag kaka share-an kayo ng kaalaman na pede nyo ipasa ditto sa site para sa amen hihihi

Aestecniques

July 13, 2015; 6:15 - 7:45 pm

Chest and Abs Day

(Hammer Strength)
Machine Iso-Incline Chest Press - 
Warm up sets ; 12/10/4/1 : 90/90/160/180 LBS
Working sets ; 6/6/6 Reps : 200/200/210 LBS (Bad last set)
Machine Iso - Chest Press - 6/6/6 Reps : 140/150/150 LBS

Incline Dumbbell Press; 6/6/6 Reps : 55/55/55 LBS (per dumbbell) 

(Proformance)
Cable Crossover (Low); 8/8/8 Reps : 80/80/80 LBS (per cable)

[font=Titillium Web, Tahoma, Verdana, Arial, sans-serif]3x Abs Circuit - Weighted Cable Crunch - Captain's Chair Leg Raises - Air Bike [/font]

Day Calorie Intake - 2300 Calories

Aestecniques

July 14, 2015; 6:30 - 7:30 pm

Back and Calves Day

Deadlift - 
Warm up sets; 12/10/4/1 Reps : 110/110/160/180 LBS + 20 KGS Collar
Working sets; 6/6/4 Reps : 210/210/220 LBS + 20 KGS Collar

Machine Iso Pull down (Hammer Strength) -  8/6/6 Reps : 140/160/160 LBS
Machine Iso Row (Hammer Strength) -  6/6/6 Reps : 220/220/220 LBS (Will to try to adjust seat on next training, last reps not contracted on end form)
Wide Lat Pull Down (3D Cable) - 8/8/6 Reps : 120/120/130 LBS (per cable)

Calves Extension - 15/12/8 Reps : 220/235/265 LBS (Precor Leg Press Setting 8)
Seated Calves Raises - 12/10/6 Reps : 80/100/120 LBS

Day Calorie Intake - 2400

Aestecniques

July 16, 2015; 6:15 - 7:30 pm


Leg Day and Upper Body Follow Up
Squats -
Warm up sets; 12/10/4/1 Reps : 90/90/160/170 LBS + 20 KGS Collar
Working sets; 6/6/4 Reps : 180/180/190 LBS + 20 KGS Collar (hip flexor is in pain)

(Precor Machine) Leg Press - 6/6/6 Reps : 250/250/265 LBS(Seat Setting @ 8)
RDL - 6/6/6 Reps : 160/160/175 LBS + 20 KGS Collar

Incline Dumbbell Chest Press
Warm up sets - 12/10/4/1 Reps: 35/35/45/50 LBS (per dumbbell)
Working sets - 6/6/6 Reps: 60/60/60 LBS (per dumbbell)

Side Lateral Raises - 6/6/4/4 Reps: 30/30/35/35 LBS (per dumbbell) (bad form on 35s)

Calves Extension - 6/6/6 Reps: 250/250/265 LBS (Leg press)
Seated Calves Raises - 12/12/12 Reps: 90/90/90 LBS

Day Calorie Intake - 2600 Calories

Aestecniques

July 17, 2015 4:00 - 5:15 PM

**Will not be used as reference on my next workout everything is heavier in Mang Peter's

Arms and Abs Day (At Mang Peter's rusted to the core gym :biggrin: )

(Started up with follow up Back Set)
Lat Pull Down 
Warm Up Sets: 12/10/4/1 Reps: 60/60/80/100 LBS
Working Sets: 6/6/6 Reps: 120/120/120 LBS (Damn heavy felt like 180ish...solid talaga pag hardcore ang gym haha, last reps made me cry)

Alternate Dumbbell Curls 6/6/6 Reps : 35/35/40 LBS (per dumbbell)
Hammer Curls 6/6/6 Reps : 35/35/40 LBS (per dumbbell)

Standing Tricep Extension
Warm Up Sets: 12/10/4/1 Reps: 40/40/50/60 LBS
Working Sets: 6/6/6 Reps: 70/70/75 LBS

Tricep Pressdown: 6/6/6 Reps: 45/45/45 LBS (felt like around 130ish LBS compared to Gold's haha...talk about hardcore cables)

Side Abs Circuit

Day Calorie Intake - 2600 cals

Aestecniques

July 19, 2015 1:45 - 2:45 

Shoulder and Abs Day (Another hardcore session at Mang Peter's)

Dumbbell Shoulder Press
Warm up sets- 12/10/4/1 Reps: 25/25/35/40 LBS (per dumbbell)
Working sets- 6/6/6 Reps: 45/45/45 LBS (per dumbbell) (tried 50s but felt not confident as I am training alone)

Side Lateral Raises : 10/6/6 Reps: 15/25/30 LBS (per dumbbell)
Rear Deltoid Raises :  10/6/4 Reps: 15/25/30 LBS (per dumbbell)
Front Lateral Raises : 10/6/6 Reps: 15/25/30 LBS (per dumbbell)

Abs Circuit Main Core

Day Calorie Intake - 2400-2600 cals roughly

Aestecniques

July 20, 2015 6:00 - 7:15 pm

Chest and Abs Day

(Hammer Strength)
Machine Iso-Incline Chest Press - 
Warm up sets ; 12/10/4/1 : 55/55/160/180 LBS
Working sets ; 6/6/4 Reps : 200/200/210 LBS 

Incline Dumbbell Press; 6/6/6 Reps : 60/60/60 LBS (struggling to be in starting position, stay in this load until comfortable) 

Machine Iso - Chest Press - 5/5/8 Reps : 140/140/120 LBS (Still struggling on determining the seat height)

(Proformance)
Cable Crossover (Low); 8/8/6 Reps : 70/70/80 LBS (per cable)

Side Abs Circuit 

Day Calorie Intake - 2300 Calories

Pedoro00

Bro okay lang bang both whey Isolates sa pre-workout and post-workout inumin ko? finofollow ko yung current diet mo.