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.
isa sa madaming roped segments. Mukha lang madali sa photo parang nakalatag lang sa lupa dahil sa perspective pero mataas at matarik lol.
at 1020 Meters above sea level.
rest day ako hanggang kahapon. mamaya banatan na ng chest to!
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
^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.
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
^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
^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
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
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.
Comments
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.
isa sa madaming roped segments. Mukha lang madali sa photo parang nakalatag lang sa lupa dahil sa perspective pero mataas at matarik lol.
at 1020 Meters above sea level.
rest day ako hanggang kahapon. mamaya banatan na ng chest to!
Paltik lang guns ko brah. LOL
sto tomas side kame nag start traversed to UPLB
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
switched back to my old customized max-ot routine. di ko kinaya yung volume drained masyado pag deficit.
Trained chest/bis/abs today!
Bawi bukas!
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!
ready for summer na! #benchbody hahaha
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
di pa master mid-may pako siguro
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
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
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
kamusta na sir monching?
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:
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.
Sana bumalik na din si DSmallDivide