[size=medium]NOTE:[/size]
Glad to lift the 70lbs db again after it gave me my wrist injury.
For isolations - Rest between sets are normally from 5 seconds to 15 seconds
For main lifts - Rest between sets are normally from 1-2 mins
Crunch - 50 reps
Side Crunches - 20 reps each side
Cross Crunches - 20 reps each side
Lying Leg Raise - 30 reps
Back Extension - 20 reps
About this circuit warm up bro, question lang, how many set to? as well as everyday mo ba ginagawa? planning to incorporate this as well as my routine, just need more back ground pano set up mo dito.
@bokeh - yep bro, mahirap lang siya pero malaki natutulong niya for me. Thanks bro! Kaya mo rin to...
@rtravino29 - yung abs bro 1 set lang yan. Ang 3 set jan, yung superset ng pull-ups/dips, SS ng lat pulldown and side raise and yung db pullover.
Yep bro, everyday yan. Medyo tumatagal nga lang ako sa gym simula nung ginawa ko to. Specially kapag pull-ups and dips na. Hirap padin ako sa pull-ups. When it comes to strength, hindi naman apektado yung lakas ko sa main lift ko sa araw na yun. Average na bigat lang gamit ko sa ibang exercise under the circuit program.
you still do strecthing naman diba?
how many days do you work out ba? like Monday, Tuesday, etc. kase 5 x per week ako, rest day is wed and sunday. Iniisip ko mukhang brutal to ah, haha! Pero nakaka excite yung gainz lalo na kung obsessed ka sa back and abs mo, Parang from 1 hour to 1.5 hour ko sa gym magiging 2 - 2.5 hours, ah hehe!
After ko kumain ng ... sa mag hapon lang
1 slice ng mango bravo cake (conti's)
1 slice ng choco overload cake (conti's)
1 large slice ng pizza (pizza hut)
1 large kitkat blizzard (DQ)
2 pc grilled burger steak (reyes bbq)
1 chicken ala kiev (conti's)
1 grilled pork chop (conti's)
you still do strecthing naman diba?
how many days do you work out ba? like Monday, Tuesday, etc. kase 5 x per week ako, rest day is wed and sunday. Iniisip ko mukhang brutal to ah, haha! Pero nakaka excite yung gainz lalo na kung obsessed ka sa back and abs mo, Parang from 1 hour to 1.5 hour ko sa gym magiging 2 - 2.5 hours, ah hehe!
Yes bro. I do my stretching for 3 minutes after the core routine.
5 days din ako bro. Wed is my rest day sa buhat pero nag aabs ako ng araw na yan. So parang ang pinaka rest ko na is 1 day na lang per week.
Medyo brutal nga siya, nasa unang linggo pa lang ako. Yep dagdag ka ng minimum of 30 minutes. Mabilis na yan. Nakaka hingal yung set ng pull-ups and dips.
After ko kumain ng ... sa mag hapon lang
1 slice ng mango bravo cake (conti's)
1 slice ng choco overload cake (conti's)
1 large slice ng pizza (pizza hut)
1 large kitkat blizzard (DQ)
2 pc grilled burger steak (reyes bbq)
1 chicken ala kiev (conti's)
1 grilled pork chop (conti's)
After ko kumain ng ... sa mag hapon lang 1 slice ng mango bravo cake (conti's)
1 slice ng choco overload cake (conti's)
1 large slice ng pizza (pizza hut) 1 large kitkat blizzard (DQ)
2 pc grilled burger steak (reyes bbq)
1 chicken ala kiev (conti's)
1 grilled pork chop (conti's)
nag swoflie muna bago matulog :
Bro, you look thick ilan current weight mo ngayun?
cake and large kitkat blizzard DQ ang sarap nito wahaha! try ko din isama ito sa post workout meal ko ewan ko nlang pag hindi ako ng gain ng weight haha!
@allen101 - nagkataon lang, parehas foodtrip ang hanap namin ni Rosel. Ano yung rest? Di ko alam hahahah ...sa ngaun Sunday is rest.
@bokeh - Thanks! Haha di naman, sakto lang... mahirap tanggihan ang commander pag nagyaya ng date cheat day namin yan. haha .. na experience ko na ba mag ka BEER BELLY? hahaha OO bro! skinny dude with beer belly ..share ko dito yung pic, nasa facebook account ko ata eh. Pinag hirapan ko lang din yan, sacrifice yung size. Hindi pa kasi talaga ako massive pero nag decide na ko to cut. So far, ayan yung resulta.
@SmallWIJI - Thanks bro! 155 lbs parin ako bro, 5'6 ang taas. Ituloy ko pa yung cut ko gang November na siguro. hehe cheat day lang yan. Minsan lang kasi kaya parang sabik na sabik ako. After nyan, 6 days ulet na wala nyan. Then bawi na lang sa next weekend.
@bokeh - Wala naman nag tulak, tapos nadin siguro ako mag bulk ..nagpa 160 lang ako then try to cut na gang 150. Kaso ayaw na bumaba, gang 155 na lang ata LOL
Pero ok lang, ayaw ko rin naman na magka abs pero sobrang skinny na.
naku @bokeh ano na ba timbang mo ngaun? Gano ka na katagal ng bubulk? One of the common mistakes sa BB world yung pag switch agad ng goal. Once na nag latag ka ng goal mo bro, make sure to stick with it. Hayaan mo muna na ma-isagad mo yung pag bulk mo, bago ka mag cut vice versa.
Imagine this, you'll bulk for lets say 3 months, then cut for 3 months ..tingin mo ano resulta nun? Possible na walang mangyare.
Front Raise (Plate) superset with DB Shoulder Press
25x12 / 25(2)x12 - 3 sets
Upright Row superset with DB Side Raise
50x12 / 10(2)x12
60x12 / 10(2)x12
End.
[size=medium]NOTE:[/size]
- Ngaun lang ulet ako nag shoulder after ko ma injured sa wrist because of db press, nag decide ako to use machine na lang muna for safety nadin.
- Last exercise, 2 sets lang. Sumasakit yung injury ko sa upright row. Mukang yung movement ng wrist sa upright row ang saktong tama rin ng injury ko.
- Nag madali, tinext ni commander, nagpapahatid sa office. Walang magawa. Lahat naman dito alam niyo rin kung sino talaga ang boss niyo.
pansin ko nga eh, haha ayus nga eh, kaso medyo eps lang tong si Jeff seid haha pero overall okay naman. iba talaga mag salita to si Kai. Maimbitahan nga natin minsan sa lugar natin makainuman! lololol
Comments
[size=medium]CIRCUIT WARM-UP[/size]
Crunch - 50 reps
Side Crunches - 20 reps each side
Cross Crunches - 20 reps each side
Lying Leg Raise - 30 reps
Back Extension - 20 reps
Pull-ups superset with Dips
BWx10 / BWx12 - 3 sets
Lat Pulldown (undergrip) superset with Side Lateral Raise
60x12 / 15x12
70x12 / 15x12
80x12 / 15x12
DB Pullover
30x12 - 3 sets
[size=medium]MAIN - BACK[/size]
Chin-ups : BWx15
DB Rows
40x12
50x12
60x12
65x10
70x10
Lat Pulldown
100x12
100x10x2
Chest Supported - Bent-over Rows
40x12
55x12
60x12
Seated Cable Rows
100x12x3
80x12
70x12
60x12
50x12
Biceps:
Standing bicep curls - 15 reps
Hammer curls - 15 reps
Concentration curls - 15 reps
[size=medium]NOTE:[/size]
Glad to lift the 70lbs db again after it gave me my wrist injury.
For isolations - Rest between sets are normally from 5 seconds to 15 seconds
For main lifts - Rest between sets are normally from 1-2 mins
END.
Im not sure but parang pamilyar sakin to, warm up ba to ni Kai Greene? :P
ayun oh! BEAST MODE na ulit!:sport:
Thanks2 ... sana tuloy2 na ulet.
Someday sana, i mean DAPAT makapagpost din ako ng ganyan sa journal ko.
Keep inspiring us bro!
About this circuit warm up bro, question lang, how many set to? as well as everyday mo ba ginagawa? planning to incorporate this as well as my routine, just need more back ground pano set up mo dito.
@rtravino29 - yung abs bro 1 set lang yan. Ang 3 set jan, yung superset ng pull-ups/dips, SS ng lat pulldown and side raise and yung db pullover.
Yep bro, everyday yan. Medyo tumatagal nga lang ako sa gym simula nung ginawa ko to. Specially kapag pull-ups and dips na. Hirap padin ako sa pull-ups. When it comes to strength, hindi naman apektado yung lakas ko sa main lift ko sa araw na yun. Average na bigat lang gamit ko sa ibang exercise under the circuit program.
how many days do you work out ba? like Monday, Tuesday, etc. kase 5 x per week ako, rest day is wed and sunday. Iniisip ko mukhang brutal to ah, haha! Pero nakaka excite yung gainz lalo na kung obsessed ka sa back and abs mo, Parang from 1 hour to 1.5 hour ko sa gym magiging 2 - 2.5 hours, ah hehe!
After ko kumain ng ... sa mag hapon lang
1 slice ng mango bravo cake (conti's)
1 slice ng choco overload cake (conti's)
1 large slice ng pizza (pizza hut)
1 large kitkat blizzard (DQ)
2 pc grilled burger steak (reyes bbq)
1 chicken ala kiev (conti's)
1 grilled pork chop (conti's)
nag swoflie muna bago matulog :
Yes bro. I do my stretching for 3 minutes after the core routine.
5 days din ako bro. Wed is my rest day sa buhat pero nag aabs ako ng araw na yan. So parang ang pinaka rest ko na is 1 day na lang per week.
Medyo brutal nga siya, nasa unang linggo pa lang ako. Yep dagdag ka ng minimum of 30 minutes. Mabilis na yan. Nakaka hingal yung set ng pull-ups and dips.
GL!
Thanks! malayo pa yung 8packs ..4 packs pa lang sobrang hirap na talaga.
Sarap ng meryenda mo bro ah!
Sarap pagkain mo ah, mahal pa haha.
Naexperience mo bang magkabeer belly or flat na talaga yan? Bondat na bondat ako lagi pagkatapos kong kumain ng 2-3cups rice + ulam + 2pc egg
Bro, you look thick ilan current weight mo ngayun?
cake and large kitkat blizzard DQ ang sarap nito wahaha! try ko din isama ito sa post workout meal ko ewan ko nlang pag hindi ako ng gain ng weight haha!
@bokeh - Thanks! Haha di naman, sakto lang... mahirap tanggihan ang commander pag nagyaya ng date
@SmallWIJI - Thanks bro! 155 lbs parin ako bro, 5'6 ang taas. Ituloy ko pa yung cut ko gang November na siguro. hehe cheat day lang yan. Minsan lang kasi kaya parang sabik na sabik ako. After nyan, 6 days ulet na wala nyan. Then bawi na lang sa next weekend.
Grabe tong tyan ko, bakat na yung pusod sa tshirt sa laki bwahahaha. Around 3.5k calories ako eh.
Pero ok lang, ayaw ko rin naman na magka abs pero sobrang skinny na.
hehehe lagay ka ng current pic sa journal mo
Ayon sa calculator around 3k ang requires calorie intake ko. Nakaka 3.2k++ ako sa meals palang wala pang whey and eggs.
Gusto ko pa lumaki e hehe. Lumapad at lumakas.
Peram nalang ako muna ng abs mo LOL
Imagine this, you'll bulk for lets say 3 months, then cut for 3 months ..tingin mo ano resulta nun? Possible na walang mangyare.
But, this is only my opinion.
Stick with your goal for best result.
Kuha ako stats bukas sa mercury drug.
Bulking goal ko kaya di naman magiiba goal ko hehe. Ang sakit lng ng tiyan ko
Naku tungkol na sa akin to. Nahhijack ko na journal mo bro hehe
[size=medium]CIRCUIT WARM-UP[/size]
Crunch - 50 reps
Side Crunches - 20 reps each side
Cross Crunches - 20 reps each side
Lying Leg Raise - 30 reps
Back Extension - 20 reps
3 minutes - stretching
Pull-ups superset with Dips
BWx10 / BWx12 - 3 sets
Lat Pulldown (undergrip) superset with Side Lateral Raise
60x12 / 15x12
70x12 / 15x12
80x12 / 15x12
DB Pullover
30x12 - 3 sets
[size=medium]MAIN - DELTS[/size]
Shoulder Press (Machine)
40(2)x12
50(2)x12
60(2)x10
70(2)x5
75(2)x5
Front Raise (Plate) superset with DB Shoulder Press
25x12 / 25(2)x12 - 3 sets
Upright Row superset with DB Side Raise
50x12 / 10(2)x12
60x12 / 10(2)x12
End.
[size=medium]NOTE:[/size]
- Ngaun lang ulet ako nag shoulder after ko ma injured sa wrist because of db press, nag decide ako to use machine na lang muna for safety nadin.
- Last exercise, 2 sets lang. Sumasakit yung injury ko sa upright row. Mukang yung movement ng wrist sa upright row ang saktong tama rin ng injury ko.
- Nag madali, tinext ni commander, nagpapahatid sa office. Walang magawa. Lahat naman dito alam niyo rin kung sino talaga ang boss niyo.
Masarap kainuman to si Kai (kung iinom man) parang gentle giant e.
@Lazar , nakita mo na ba yung stats ko sa journal ko, yung kinuha ko sa mercury? hehehe