Monching11: Project Pogi

1…94959698100

Comments

  • Emman1986Emman1986 Posts: 1,819
    wow! sarap nyan! aahon sa mga bundok (at iabng klaseng bundok hahaha) ingat sir monch! baon ka protein bar para may snacks ka hihihi
  • monching11monching11 Posts: 7,273
    ^salamat mga brahs!

    Enjoyed the makiling traverse hike. A test of physical and mental fitness talaga. though mali ko lang di ako nag deadlifts ng 2 weeks kinabukasan sore ng lower back ko hahahah.

    Daming roped segments na 90degrees tas mga 3-4 storeys ang taas, laking tulong ng pagbubuhat talaga easy lang saken un at majority sa ganun upper body str.

    Sa hike naman di naman sumakit legs ko tamang sore lang. Enjoyed my first major climb hehehe.

    Registration point.
    IMG_14417269395030_zpsbhxxnf4a.jpeg

    isa sa madaming roped segments. Mukha lang madali sa photo parang nakalatag lang sa lupa dahil sa perspective pero mataas at matarik lol.

    IMG_14385345658458_zpsqmmpiekr.jpeg

    at 1020 Meters above sea level.

    IMG_14370207139171_zpssjaqqi9o.jpeg

    rest day ako hanggang kahapon. mamaya banatan na ng chest to!
  • Emman1986Emman1986 Posts: 1,819
    nice sir monch! tyak lahat ng mga lumang hangin sa katawan mo eh nailbas jan sa pag akyat nyo at napalitan ng freshnesssss air :) rejuvenated baga! hehehe
  • monching11monching11 Posts: 7,273
    ^oo pati lahat ng pawis sa lahat ng singit singit din nailabas ko hahahah!
  • rtravino29rtravino29 Posts: 1,549
    those guns! mirin' brah! :heavy:
  • putrackputrack Posts: 89
    Nice sir monch. :) san drop off pt?
  • monching11monching11 Posts: 7,273
    rtravino29 wrote:
    those guns! mirin' brah! :heavy:

    Paltik lang guns ko brah. LOL
    putrack wrote:
    Nice sir monch. :) san drop off pt?

    sto tomas side kame nag start traversed to UPLB
  • putrackputrack Posts: 89
    Masukal ung sto. Tomas side sir?
  • monching11monching11 Posts: 7,273
    ^oo masukal lalo na ung wild boar trail from peak 2 to peak 3 imba putik sobra. swerte lang kame di panahon ng limatik
  • allen101allen101 Posts: 5,102
    Onga dami limatik jan, takot pa naman ako dun wahahaha.

    Nung nag maktrav kami jan ang baba, badtrip umuulan dami tuloy limatik ilang beses ako dinapuan.

    Yang pic mo nung may rope nice tandang tanda ko din yang spot na yan haha
  • monching11monching11 Posts: 7,273
    ^oo di ba pre. ung mga roped segments sa picture nakakaloko parang pantay lang sa lupa pero matarik tas mataas hahahah!

    switched back to my old customized max-ot routine. di ko kinaya yung volume drained masyado pag deficit.

    Trained chest/bis/abs today!
  • monching11monching11 Posts: 7,273
    trained back kaninang umaga. wa kwents workout wala sa mood.

    Bawi bukas!
  • monching11monching11 Posts: 7,273
    First day of my JOHW training system. Feels good brah! Felt explosive and strong first 2 days is like my old max OT training.

    Day #1 – Upperbody (Strength Workout)
    Stretching + RC exercises
    WU 50 BW Pullups

    Lat Pulldowns
    140lb 2 sets x 6 reps
    Barbell Bent-Over Rows or DB rows
    120lbs x 3 sets x 5 reps
    Incline Chest Press
    140lbs 3 sets x 6 reps
    DB Flyes
    30lbs 2 sets x 8 reps
    Machine Side Lateral Raises
    30lbs 3 sets x 10 reps
    Face Pulls
    60lbs x 2 sets x 10 reps
    EZ Barbell Curls
    70lbs x 2 sets x 6 reps
    Rope Pushdowns
    70lbs x 2 sets x 10 reps
    DB Shrugs
    70lbs x 2 sets x 8 reps

    Curl bro pic!
    10250171_761850390494581_5743453932522332576_n.jpg
  • Emman1986Emman1986 Posts: 1,819
    yun oh! nice shot sir monching :heavy:

    ready for summer na! #benchbody hahaha
  • monching11monching11 Posts: 7,273
    ^bent body brah pwede pa lol

    Day #2 – Lowerbody (Strength Workout), left out my calves intentionally
    Front Squats
    140lbs 3 sets x 5 reps
    Leg Presses
    350lbs 2 sets x 8 reps
    Leg Extensions
    110lbs 2 sets x 7 reps
    Lying Leg Curls
    60lbs 3 sets x 8 reps
    SLDL’s
    200lbs 2 sets x 8 reps



    Day#3 - Chest & Delts & Tris (Hypertrophy Workout)

    Decline Bench Press
    140lbs x 3 sets x 10 reps + failure set
    Decline DB
    30lbs 2 sets x 15 reps + failure set
    Cable Crossovers
    70lbs 2 sets x 15 reps + Failure set
    Smith Machine Shoulder Press
    80lbs 3 sets 10 reps + failure set
    DB Side-Laterals
    30,20 and 10lbs. 3 triple drop sets each set, 10 reps each
    One Hand Rope or Cable Pushdowns
    40lbs 2 sets x 15 reps
    Flat Skull Crushers
    60lbs 3 sets x 10 reps
  • milksworthmilksworth Posts: 3,130
    reading ready na oh!
  • sevenstringsevenstring Posts: 903
    laki ng improvement !!!!
  • monching11monching11 Posts: 7,273
    milksworth wrote:
    reading ready na oh!

    di pa master mid-may pako siguro
    sevenstring wrote:
    laki ng improvement !!!!

    Thanks brah!
    Day#4- Back & Rear Delts & Bis & Traps (Hypertrophy Workout)
    Underhand Pulldowns –
    140lbs 3 sets x 10 reps
    Underhand pullups
    BW x 30 (failure)
    Barbell Bent-Over Row
    140lbs 3sets x 7 reps
    Cable Rows
    100lbs 12 reps x 3 sets
    DB Pullovers
    60db 2 setsx12 reps
    DB Bent-Over Flies suppersetted w/ reverse peck-deck flies
    20dbs, 70lbs 15 reps x3sets
    BB Curls
    70 3 sets x 12 reps
    DB Hammer Curls
    30lbs 2 sets x 12 reps
    BB Shrugs
    170lbs 3 sets x 15 reps
  • milksworthmilksworth Posts: 3,130
    cheers para sating mga nagpapaka hirap magpapogi lol!
  • monching11monching11 Posts: 7,273
    ^apir sithlord! Cheers to the suffering we endure for looking good! hahahah.
    Week 1 Day #5rest
    Week 1 Day#6 Legs Hypertrophy
    Week 1 Day#7 Rest

    Week 2 Day #1 – Upperbody (Strength Workout)
    Stretching + RC exercises
    WU 50 BW Pullups

    Lat Pulldowns
    140lb 2 sets x 6 reps
    Barbell Bent-Over Rows or DB rows
    130lbs x 3 sets x 5 reps
    Incline Chest Press
    140lbs 3 sets x 6 reps
    DB Flyes
    30lbs 2 sets x 8 reps
    Machine Side Lateral Raises
    35lbs 3 sets x 10 reps
    Face Pulls
    60lbs x 2 sets x 10 reps
    DB Curls
    70lbs x 2 sets x 6 reps
    Rope Pushdowns
    70lbs x 2 sets x 10 reps
    BB Shrugs
    200lbs x 2 sets x 8 reps
  • monching11monching11 Posts: 7,273
    Week 2 Day #2 – Lowerbody (Strength Workout), left out my calves intentionally
    Front Squats
    140lbs 3 sets x 5 reps
    Leg Presses
    350lbs 2 sets x 8 reps
    Leg Extensions
    110lbs 2 sets x 7 reps
    Lying Leg Curls
    60lbs 3 sets x 8 reps
    SLDL’s
    200lbs 2 sets x 8 reps

    Week 2 Day 3 - CARDIO
  • zanezane Posts: 963
    hello bronch!
  • Emman1986Emman1986 Posts: 1,819
    up ko nga ito :) hihihi

    kamusta na sir monching?
  • bokehbokeh Posts: 394
    brah @monching11 kamusta na? bisita ka naman sa journal ko :)
  • monching11monching11 Posts: 7,273
    Balik loob nako ule.

    Program courtesy of bro @badass vinch.

    Currently on my 2nd week of the 90 day program.

    LOVING IT MAN!
  • dimzon03dimzon03 Posts: 1,552
    monching11 wrote:
    Balik loob nako ule.

    Program courtesy of bro @badass vinch.

    Currently on my 2nd week of the 90 day program.

    LOVING IT MAN!

    yun oh!!! welcome back sir @monching11  :biggrin:
  • badass_vinchbadass_vinch Posts: 4,471
    Nagbalik na ang Piolo Pascual ng PBB!
  • monching11monching11 Posts: 7,273
    @dimzon

    laki mo na bro! TY

    @vinch

    Piolong askal lang ako bro! hahaha

    Rest day today. Feeling great and good, haven't felt like this in a while. Lalo na at out of shape ako for the past 1 year lol.
  • dimzon03dimzon03 Posts: 1,552
    salamat sir @monching11... desidido lumaki at lumakas din  :biggrin:
  • nrg500nrg500 Posts: 1,233
    Welcome back, mon :)

    Sana bumalik na din si DSmallDivide
Sign In or Register to comment.


© Vanilla Keystone Theme 2024