bro kasama ata dusa 2hours ++ na un yung 10 mins WU at 20mins walked
pwede rin sigurong pang advanced sa tulad ni sir V pero most likely yan ang isa sa nag papasya kay sir V sa buhay nya
Ok. Kaya kung tatanggalin, nasa 1.5 hrs to almost 2 hrs.
Agree! Kung gusto mo yung ginagawa mo, time does not exist.
Ang gusto ko sana ay basehan yun workout time niya bilang advanced kumpara sa beginner tulad ko.
Mga 50mins to an hour lang kasi ako nagtatagal sa gym, minus na warmup at stretching. Tama lang ba yun sa nag-uumpisa pa lang?
bro kasama ata dusa 2hours ++ na un yung 10 mins WU at 20mins walked
pwede rin sigurong pang advanced sa tulad ni sir V pero most likely yan ang isa sa nag papasya kay sir V sa buhay nya
Ok. Kaya kung tatanggalin, nasa 1.5 hrs to almost 2 hrs.
Agree! Kung gusto mo yung ginagawa mo, time does not exist.
Ang gusto ko sana ay basehan yun workout time niya bilang advanced kumpara sa beginner tulad ko.
Mga 50mins to an hour lang kasi ako nagtatagal sa gym, minus na warmup at stretching. Tama lang ba yun sa nag-uumpisa pa lang?
well, para sakin depende sa training mo? like pag legs day at back ko, 2 hours ako pero pag chest 1hour tapos agad
Dumidepende rin talaga yun sa intensity ng training, sa broscience talked, sa petiks at sa panonood sa mga halimaw bumuhat hihihi
pero kay sir V, marami sya way kaya back read ka lang dito sa journal, dami mo matutunan pramisss
bro kasama ata dusa 2hours ++ na un yung 10 mins WU at 20mins walked
pwede rin sigurong pang advanced sa tulad ni sir V pero most likely yan ang isa sa nag papasya kay sir V sa buhay nya
Ok. Kaya kung tatanggalin, nasa 1.5 hrs to almost 2 hrs.
Agree! Kung gusto mo yung ginagawa mo, time does not exist.
Ang gusto ko sana ay basehan yun workout time niya bilang advanced kumpara sa beginner tulad ko.
Mga 50mins to an hour lang kasi ako nagtatagal sa gym, minus na warmup at stretching. Tama lang ba yun sa nag-uumpisa pa lang?
well, para sakin depende sa training mo? like pag legs day at back ko, 2 hours ako pero pag chest 1hour tapos agad
Dumidepende rin talaga yun sa intensity ng training, sa broscience talked, sa petiks at sa panonood sa mga halimaw bumuhat hihihi
pero kay sir V, marami sya way kaya back read ka lang dito sa journal, dami mo matutunan pramisss
2.5 hours yung usual WO duration ko kasama na lahat. May araw din na 1hour-1.5 hours. Minsan din umaabot ng 3 or more hours. Ang mahalaga is magawa mo yung goal mo for the day plus extra work pa kung sisipagin. pero kung titignan mo yung WO's ko na may 2.5 hours na duration, magkakaiba ng Intensity at volume. May araw na mas madami akong exercises na ginagawa at may araw din na mas konti pero same lang ng training duration. May lower body training ako na umaabot ng 3 hours meron din 1 hour sa isang week. May high intensity cardio ako na 2 hours meron din minsan 45 minutes walk. Mas practical kasi yung varying intensity para sa mga kagaya ko na umaabot ng 6 training sessions per week tapos twice a week per body part ang program :)May 30, 2014
Duration 8:10-10:25am
Stretching 10 minutes
Tbar Rows
150lbs x 15
185lbs x 18
220lbs x 15
260lbs x 9 dropset to...
220lbs x 7
185lbs x 8
150lbs x 10
Wide pullups
BW x 12, 11, 10
HS rows
300lbs x 10 x 3
Vbar pulldowns
170lbs x 12 x 2
Machine pullovers
110lbs x 15
130lbs x 15
150lbs x 15
full stack x 12
Trapbar: Shrugs superset with Deadlift
205lbs x 20
275lbs x 18 / 275lbs x 15
315lbs x 15 / 315lbs x 10
Wow you have access to a pullover machine - I'm jealous haha! Is it like the old school Nautilus pullover machine? If so, that type of machine fits the exact function of the lats - biomechanically speaking - and is about the only lat exercise one can do (other than db & cable pullovers, which are inferior to the pullover machine) which doesn't involve the biceps. I remember I would have a lat pump like no other after a few bust-ass sets on this exercise. A key is to hold the contraction for a second or two, and emphasize the negative to reap max gains. I would advise anybody & everybody to make use of this machine if they have access - great lat builder indeed, and noticable gains come fast. :sport:
Wow you have access to a pullover machine - I'm jealous haha! Is it like the old school Nautilus pullover machine? If so, that type of machine fits the exact function of the lats - biomechanically speaking - and is about the only lat exercise one can do (other than db & cable pullovers, which are inferior to the pullover machine) which doesn't involve the biceps. I remember I would have a lat pump like no other after a few bust-ass sets on this exercise. A key is to hold the contraction for a second or two, and emphasize the negative to reap max gains. I would advise anybody & everybody to make use of this machine if they have access - great lat builder indeed, and noticable gains come fast. :sport:
It's not like the one that Dorian is using but it hits the lats just right especially the stretch. I actually started with 30lbs and adjusted the seat as I pyramid up until I get the best ROM. I'd probably start and finish off my back WO's with this
that pull over machine! hihihi some people in my gym used that for abs exercise hihihihi
anyway, since you recomend that one for "great lat builder", im going to try this afternoon since today im going to train back
LOL @ abs!
The pullover machine is very hard to find these days, even in the US. One of the gyms I hit regularly back in the US did have it, and I used it every back workout. Complete lat isolation, hitting them from full stretch to complete contraction - awesome exercise for sure bro. If you add these in to your regular routine, you should soon notice your lats growing "lower", since the contraction kills the lower lats.
Flat BP superset with Trapbar Deadlift
135lbs x 20 / 205lbs x 20
175lbs x 15 / 275lbs x 15
205lbs x 15 / 315lbs x 15
225lbs x 13 / 355lbs x 12
245lbs x 12 / 385lbs x 8
Worksets:
Flat BP 265lbs x 6
Trapbar Deadlift 425lbs x 6
Standing DB Arnold press
35lbs, 45lbs, 50lbs (12 reps each)
60lbs x 10 x 3
One Arm DB Snatch
35lbs x 3
50lbs x 3
60lbs x 3
BB rows
155lbs x 15
205lbs x 13
245lbs x 12
265lbs x 9
Power clean to push press
135lbs x 8 x 2
155lbs x 6
Rope pressdown
130lbs x 15 x 4
DB curls
40lbs x 10 x 4
Hammer curls
40lbs x 10
Heavy cable crunches 3 sets
Weighted leg raises 3 sets
June 12, 2014
Duration 10:45-12:30
"No holidays" training with jettie at the legendary Rainforest gym
Stretching 15 minutes
Warm up: non stop dips and pullups
Flat Iso press superset with Neutral grip pullups
180lbs x 15 / BW x 12
270lbs x 12 / BW x 12
320lbs x 10 / BW x 12 (2 sets)
Incline Iso press
270lbs x 12
300lbs x 8 x 2
Incline DB press
70lbs x 18
80lbs x 15
Flat DB press
80lbs x 15
100lbs x 9
Iso shoulder press superset with chest supported tbar rows
180lbs x 15 / 130lbs x 12
210lbs x 10 / 150lbs x 8
210lbs x 10 / 180lbs x 6
180lbs x 12 / 180lbs x 6
One Arm DB rows
100lbs x 12 x 2
CGBP
210lbs x 10
210lbs x 6
210lbs x 5
150lbs x 10
Leg press
100lbs x 50 superset with Hang cleans 100lbs x 10
220lbs x 30 superset with Hang cleans 100lbs x 10
220lbs x 30 superset with Hang cleans 130lbs x 10
220lbs x 30 superset with Hang cleans 130lbs x 10
Circuit:
Hang Cleans 150lbs x 6
TRX Jacknife x 25
Roman chair twists
Side bends 30 reps per side
TRX Jacknife x 50
Calf presses superset with preacher curls (5 sets)
490lbs x 20 / 70lbs x 12
Iniimagine ko parang pisi lang yung TRX pag ikaw gumagamit sir @badass_vinch. haha Baka maputol
Improvised yung TRX na yan hardcore na lubid, ako lang gumawa kaya sure ako na matibay sya. Madaming gamit yun, minsan pang drag ng tires sa sprints, pulley etc. Perfect for outdoors lalo na pag sarado mga gym
Flat BP superset with Neutral grip pullups
135lbs x 20
175lbs x 15 x 2
205lbs x 15 / BW x 15
205lbs x 10 / BW x 15
225lbs x 8 / BW+20lbs x 10
245lbs x 6 / BW+35lbs x 8
Standing DB shoulder press
35lbs x 12
40lbs x 12
50lbs x 12
60lbs x 10 dropset to 50lbs x 8
Comments
Ok. Kaya kung tatanggalin, nasa 1.5 hrs to almost 2 hrs.
Agree! Kung gusto mo yung ginagawa mo, time does not exist.
Ang gusto ko sana ay basehan yun workout time niya bilang advanced kumpara sa beginner tulad ko.
Mga 50mins to an hour lang kasi ako nagtatagal sa gym, minus na warmup at stretching. Tama lang ba yun sa nag-uumpisa pa lang?
well, para sakin depende sa training mo? like pag legs day at back ko, 2 hours ako pero pag chest 1hour tapos agad
Dumidepende rin talaga yun sa intensity ng training, sa broscience talked, sa petiks at sa panonood sa mga halimaw bumuhat hihihi
pero kay sir V, marami sya way kaya back read ka lang dito sa journal, dami mo matutunan pramisss
schedule ko sa gym is 8pm-10pm
2.5 hours yung usual WO duration ko kasama na lahat. May araw din na 1hour-1.5 hours. Minsan din umaabot ng 3 or more hours. Ang mahalaga is magawa mo yung goal mo for the day plus extra work pa kung sisipagin. pero kung titignan mo yung WO's ko na may 2.5 hours na duration, magkakaiba ng Intensity at volume. May araw na mas madami akong exercises na ginagawa at may araw din na mas konti pero same lang ng training duration. May lower body training ako na umaabot ng 3 hours meron din 1 hour sa isang week. May high intensity cardio ako na 2 hours meron din minsan 45 minutes walk. Mas practical kasi yung varying intensity para sa mga kagaya ko na umaabot ng 6 training sessions per week tapos twice a week per body part ang program :)May 30, 2014
Duration 8:10-10:25am
Stretching 10 minutes
Tbar Rows
150lbs x 15
185lbs x 18
220lbs x 15
260lbs x 9 dropset to...
220lbs x 7
185lbs x 8
150lbs x 10
Wide pullups
BW x 12, 11, 10
HS rows
300lbs x 10 x 3
Vbar pulldowns
170lbs x 12 x 2
Machine pullovers
110lbs x 15
130lbs x 15
150lbs x 15
full stack x 12
Trapbar: Shrugs superset with Deadlift
205lbs x 20
275lbs x 18 / 275lbs x 15
315lbs x 15 / 315lbs x 10
DB curls
40lbs x 10 x 3
Walk home 25 minutes
that pull over machine! hihihi some people in my gym used that for abs exercise hihihihi
anyway, since you recomend that one for "great lat builder", im going to try this afternoon since today im going to train back
It's not like the one that Dorian is using but it hits the lats just right especially the stretch. I actually started with 30lbs and adjusted the seat as I pyramid up until I get the best ROM. I'd probably start and finish off my back WO's with this
LOL @ abs!
The pullover machine is very hard to find these days, even in the US. One of the gyms I hit regularly back in the US did have it, and I used it every back workout. Complete lat isolation, hitting them from full stretch to complete contraction - awesome exercise for sure bro. If you add these in to your regular routine, you should soon notice your lats growing "lower", since the contraction kills the lower lats.
Duration 8:30-11:15am
Stretching 10 minutes
Flat BP superset with Trapbar Deadlift
135lbs x 20 / 205lbs x 20
175lbs x 15 / 275lbs x 15
205lbs x 15 / 315lbs x 15
225lbs x 13 / 355lbs x 12
245lbs x 12 / 385lbs x 8
Worksets:
Flat BP 265lbs x 6
Trapbar Deadlift 425lbs x 6
Standing DB Arnold press
35lbs, 45lbs, 50lbs (12 reps each)
60lbs x 10 x 3
One Arm DB Snatch
35lbs x 3
50lbs x 3
60lbs x 3
BB rows
155lbs x 15
205lbs x 13
245lbs x 12
265lbs x 9
Power clean to push press
135lbs x 8 x 2
155lbs x 6
Rope pressdown
130lbs x 15 x 4
DB curls
40lbs x 10 x 4
Hammer curls
40lbs x 10
Heavy cable crunches 3 sets
Weighted leg raises 3 sets
Walkhome 25 minutes
Duration 9:55-10:35am
Stretching 5 minutes
Legpress
100lbs x 100
200lbs x 50 x 2
300lbs x 30
300lbs x 20
Calf presses
530lbs x 20 x 7
Walking Lunges
BW x 12 steps per leg
BW+35lbs x 12 steps per leg (2 sets)
Duration 4:15-5:45am
Walk / Jogging 15 minutes
Sprints Intervals 60 minutes
Walk home 15 minutes
Duration 10:10-10:40am
Warmp up: Good mornings 4 sets
Circuit (3 rounds)
Bent over rows 140lbs x 12
Underhand pullups BW x 12
Leaning Cable rows 140lbs x 12
One arm DB rows
100lbs x 12 each
120lbs x 8 each
Rear Delt plate rows
50lbs each x 12 x 2
Duration 8:10-10:35am
Stretching 10 minutes
Incline BP
135lbs x 15 x 2
175lbs x 15 x 2
205lbs x 15 x 2
HS press
310lbs x 15
380lbs x 15
420lbs x 8
420lbs x 8 dropset to 380lbs x 8
Incline DB press
70lbs x 20
80lbs x 18
80lbs x 20
Machine flyes
150lbs x 12 x 5
Chest supported DB rows
80lbs x 12 x 4
Standing DB shoulder press
45lbs x 12
50lbs x 12 x 3
SIde laterals
25lbs x 15 x 3
30lbs x 15 x 3
Rear raises superset with front raises
25lbs x 15 / 25lbs x 12 (3 sets per arm)
Tricep pressdown
150lbs x 15 x 5
Hammer Curls
50lbs x 12 x 3
EZ bar Curls
120lbs x 10 x 3
Walk home 20 minutes
Great physique.
Got knowledge and experience.
What can I say brah? Mirin!!!
Duration 8:00-10:30am
Basketball practice
Too much cardio + lack of food = skinny legs
Duration 8:10-10:15am
Stretching 10 minutes
Warm up: 4 supersets
Axe Murderers 90lbs x 10
Tbar rows 110lbs x 20
Tbar rows
150lbs x 15
190lbs x 20 superset with Dips x 20
210lbs x 12 superset with Push ups x 20
230lbs x 10 superset with Push ups x 25
One arm push up
5 reps per arm
Standing DB press superset with Gorilla pullups
50lbs x 15 / BW x 15
50lbs x 12 / BW x 12
60lbs x 10 /BW x 12
HS press
320lbs x 20
360lbs x 15
400lbs x 9
400lbs x 8 superset with Dips BW x 25
Dips BW x 30
roman chair twists 2 sets
Cable crunches 2 sets
Incline board leg raises 2 sets
Swissball jacknife 1 set
Walk home 20 minutes
Duration 7:50-10:15am
Stretching 15 minutes
Legpress
120lbs x 30
220lbs x 25
320lbs x 25
420lbs x 20
Squats
135lbs x 20 x 2
175lbs x 15 x 2
Legpress
420lbs x 15
Conventional Deadlift
205lbs x 15
245lbs x 12
285lbs x 12
315lbs x 12
355lbs x 3
315lbs x 8
315lbs x 10
Legcurls
150lbs x 15 x 3
Standing Calf raises
300lbs x 20 x 6
Walk home 25 minutes
Duration 9:40-10:20am
walk 40 minutes
inabot ng ulan! malas! :banghead:
Duration 10:45-12:30
"No holidays" training with jettie at the legendary Rainforest gym
Stretching 15 minutes
Warm up: non stop dips and pullups
Flat Iso press superset with Neutral grip pullups
180lbs x 15 / BW x 12
270lbs x 12 / BW x 12
320lbs x 10 / BW x 12 (2 sets)
Incline Iso press
270lbs x 12
300lbs x 8 x 2
Incline DB press
70lbs x 18
80lbs x 15
Flat DB press
80lbs x 15
100lbs x 9
Iso shoulder press superset with chest supported tbar rows
180lbs x 15 / 130lbs x 12
210lbs x 10 / 150lbs x 8
210lbs x 10 / 180lbs x 6
180lbs x 12 / 180lbs x 6
One Arm DB rows
100lbs x 12 x 2
CGBP
210lbs x 10
210lbs x 6
210lbs x 5
150lbs x 10
Tricep/ropes press down
10 minutes intervals
Walk/run
Sprints
Stairs sprints
Bulking update: 182lbs
Duration 9:00-10:00am
Stretching 20 minutes
Leg press
100lbs x 50 superset with Hang cleans 100lbs x 10
220lbs x 30 superset with Hang cleans 100lbs x 10
220lbs x 30 superset with Hang cleans 130lbs x 10
220lbs x 30 superset with Hang cleans 130lbs x 10
Circuit:
Hang Cleans 150lbs x 6
TRX Jacknife x 25
Roman chair twists
Side bends 30 reps per side
TRX Jacknife x 50
Calf presses superset with preacher curls (5 sets)
490lbs x 20 / 70lbs x 12
Improvised yung TRX na yan hardcore na lubid, ako lang gumawa kaya sure ako na matibay sya. Madaming gamit yun, minsan pang drag ng tires sa sprints, pulley etc. Perfect for outdoors lalo na pag sarado mga gym
Duration 8:30-10:15am
Basketball practice
Duration 7:50-10:20am
Stretching 15 minutes
Flat BP superset with Neutral grip pullups
135lbs x 20
175lbs x 15 x 2
205lbs x 15 / BW x 15
205lbs x 10 / BW x 15
225lbs x 8 / BW+20lbs x 10
245lbs x 6 / BW+35lbs x 8
Standing DB shoulder press
35lbs x 12
40lbs x 12
50lbs x 12
60lbs x 10 dropset to 50lbs x 8
Chest supported DB rows
80lbs x 12 x 3
HS press
360lbs x 20
400lbs x 8 x 2
HS rows
270lbs x 12 x 3
Side laterals
15lbs x 12 x 10
Rear raises
25lbs x 15 x 8
Front raises
25lbs x 15 x 6
Preacher curls
90lbs x 5-10 x 6
Alternate DB curls
35lbs x 10-12 x 6 per arm
Walkhome 20 minutes
Duration 9:50am-12:30pm
Stretching 15 minutes
Legpress
160lbs x 30 x 3
250lbs x 25 x 3
320lbs x 25
320lbs x 20
360lbs x 20 x 2
Leg curls
120lbs x 15 x 2
140lbs x 15 x 2
150lbs x 15 x 2
160lbs x 12 x 4
Leg extensions
120lbs x 15
130lbs x 15
140lbs x 12
150lbs x 12
170lbs x 10 x 4
Walking lunges
BW x 15 steps per leg
BW+40lbs x 15 steps per leg (2 sets)
Standing calf raises
300lbs x 20 x 2
400lbs x 20 x 2
500lbs x 20 x 4
Cable rotations 40lbs x 8 x 3 per side
Cable crunches 3 sets
Weighted lying leg raises 2 sets
Reverse crunches 3 sets
Walk home 20 minutes
Duration 8:30-10:30am
Stretching 15 minutes
Tbar rows
115lbs x 15
150lbs x 15
170lbs x 12
200lbs x 12
Underhand pullups
BW x 20, 18, 15
Chest supported DB rows
80lbs each x 12 x 2
Seated cable rows
150lbs x 20 superset with Neutral grip pullups BW x 12
190lbs x 10
Machine pullovers
120lbs x 12 x 4
Stretching 15 minutes
Walk home 20 minutes
May iniinda kasi akong sakit sa tuhod, hamstring hangang lower back kaya puro stretching at light WO lang for today.