Ecto morphin' time

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  • OhsnapOhsnap Posts: 425
    Finished my masterplan workout for august hehe. papa consult ko muna and i'll post it. panu ba iupdate yung nasa gilid>>>>>>>>>>>>>>>>>>>> haha
  • OhsnapOhsnap Posts: 425
    Ok 5lbs to go,, haha parang walang nagbago nawala lang abs at lumaki yung waist hahaha


    68ef6b.jpg
  • OhsnapOhsnap Posts: 425
    Legs Time bago nagsara yung gym, medyo na busy this days,

    WU
    Dynamic exercsises

    WS

    Front squat
    110lbs x 10reps
    140lbs x 5reps x 3 sets

    Back Squat
    170lbs x 5reps x 5sets

    Leg press
    200lbs x 10reps x 3sets

    3 supersets
    Romanian deadlift
    110lbs x 10reps

    KB Squat jump
    40lbs x 10reps

    CD
    Corrective stretches
  • OhsnapOhsnap Posts: 425
    BACK to business

    WS
    Skip rope variations
    Dynamic exercises

    4 supersets Pull-ups / hang snatch
    5reps x 20lbs / 10reps x 60lbs
    5reps x 30lbs / 10reps x 60lbs
    5reps x 40lbs / 10reps x 60lbs
    5reps x 50lbs / 10reps x 60lbs

    4 sets Deadlift
    240lbs x 10reps

    4 supersets BB row / rear flyes
    140lbs x 12reps / 20lbs x 10reps

    CD
    Mobility exercises
  • OhsnapOhsnap Posts: 425
    Workout ko today :)

    WU
    Dynamic exercises
    Double unders

    WS

    4sets Flat BP
    140lbs x 10reps

    4supersets
    Inc DB press
    50lbs x 10reps
    Wide grip cable row
    150lbs x 5reps

    3supersets
    Arnold press
    30lbs x 10reps
    Pec dec
    40lbs x 15reps

    3supersets
    Chinups x 10reps
    Dips x 15reps

    CD
    Core exercises
  • OhsnapOhsnap Posts: 425
    Legs and shoulder day

    WU
    3 rounds of
    400m run and 21 KB swing (40lbs)

    WS
    Front squat
    80lbs x 20reps
    110lbs x 10reps x 2sets
    160lbs x 5reps x 2sets

    3 Supersets
    Leg press (close feet)
    200lbs x 20reps
    Leg curl
    40lbs x 20reps

    3 rounds
    All DB 25lbs
    Front raise x15reps
    Lateral raise x 15reps
    Rear flyes x 15reps
    Seated press x 15reps

    CD
    Handstand hold
    5sets x 30secs
  • OhsnapOhsnap Posts: 425
    Shoulder day

    OHP
    70lbs x 10reps
    90lbs x 5reps x 3 sets
    120lbs x 3reps x 3 sets

    Push press
    70lbs x to failure

    superset
    Overhead squat
    110lbs x 5reps x 4sets
    Lateral raise
    20lbs x15reps

    superset
    Leg press
    400lbs x 5 reps x 5 sets
    Romanian deadlift
    120lbs x 10 reps x 5 sets

    Done
  • daikixDdaikixD Posts: 80
    Ohsnap wrote:
    Ok 5lbs to go,, haha parang walang nagbago nawala lang abs at lumaki yung waist hahaha


    68ef6b.jpg

    grabe bro 10lbs agad ang nadadag after 1month pano mo nagawa un?
  • OhsnapOhsnap Posts: 425
    daikixD wrote:

    grabe bro 10lbs agad ang nadadag after 1month pano mo nagawa un?

    Hindi naman lean yan 10lbs na yan. haha dirty bulking yan, mostly dyan fats. Lamon lang ng lamon yung ginawa ko. Pero hangga't maari low-glucose, sodium and sugar yung kinakain ko para hindi masyado mag gain ng fats and hindi magmukang manas
  • OhsnapOhsnap Posts: 425
    Nauso nanaman ang lagnat haha.

    Chest day

    WU
    Skip rope
    Dynamics


    WS
    Flat BP
    100lbs x 20reps
    140lbs x 5reps
    160lbs x 3reps x 5sets

    Inc DB press
    50lbs x 10reps x 4sets

    4 supersets
    Chin-ups x 10reps
    Dips x 15reps

    CD
    Core Exercise
  • OhsnapOhsnap Posts: 425
    After 2 months of lurking haha. magstart ulit mag log.

    To do later @ YMCA

    attempt for 200lbs BP

    Warm-up
    EMOM 50 DU's 10 sets
    Dynamic stretches


    Attempt for 200lbs flat BP ( latest is 180lbs 3reps)

    Flatbp
    120lbs 2 x 8reps
    140lbs x 5reps
    160lbs x 5reps
    180lbs x 5reps
    200lbs x 3reps (hopefully) haha

    Dropset from 10reps to 1reps
    140lbs Flat BP
    5 chest to bar in between

    5sets snatch drill 95lbs
    5reps hang snatch(first pull)
    5reps hang snatch (from second pull)
    5reps power snatch (from ground)

    2 supersets
    DB Pull-over 70lbs x 10reps
    Dips BW x to failure

    CD
    Mobility exercises focusing on shoulder and hips
  • OhsnapOhsnap Posts: 425
    Back to 165lbs prepping for titan games this nov. 9 :)



    Pics muna bago magworkout.
    http://oi59.tinypic.com/2agjacz.jpg

    New PR sa squat

    250lbs x 3reps :)
  • OhsnapOhsnap Posts: 425
    shoulder day workout. medyo late na kaya mabilisan lang.

    Warm up
    4supersets
    Skip rope
    50m sprint

    WOD
    Rounds of dropset

    10 to 1 push press 80lbs
    1 to 10 power cleans with squat 140lbs
    With 3 handstand pushup between sets

    Finish :)
  • DregPittDregPitt Posts: 987
    delts rounding up. all i see is gainzzzz
  • fatmonkeyfatmonkey Posts: 308
    Ohsnap wrote:
    Back to 165lbs prepping for titan games this nov. 9 :)



    Pics muna bago magworkout.
    http://oi59.tinypic.com/2agjacz.jpg

    New PR sa squat

    250lbs x 3reps :)

    Good Luck sa titan idol' medyo OT... what time yun mag start yun game? :huh
  • OhsnapOhsnap Posts: 425
    fatmonkey wrote:
    Good Luck sa titan idol' medyo OT... what time yun mag start yun game? :huh

    thanks bro, mga morning yun, siguro 9 am :)
    DregPitt wrote:
    delts rounding up. all i see is gainzzzz

    haha thanks bro! pero kulang na kulang pa compared sayo haha. Mga nov to dec hope ko mag 175lbs :D
  • DregPittDregPitt Posts: 987
    bagsak to 150ish nlng ako ngaun haha. pangit nutrition ko ngaun kaya tinatamad. bawi ako pag may pambili na ng maayos na pagkain, hirap maabot ng macros ng walang budget.
  • OhsnapOhsnap Posts: 425
    Painit na lang before Titan games tomorrow saka pa umatake hyperacidity ko. Napalaklak tuloy ng buscopan and omeprazol. Ang tagal pala nito almost 1 week na.


    Warm-up
    Dynamics

    Workout
    Single arm DB snatch
    50lbs x 100reps

    Sprint intervals

    Cooldown
    Mobility

    Browsed the athletes joined the event and most of them are double my size and looked like really jacked up for the event hahaha lalo tuloy ako kinakabahan lol
  • CoreCore Posts: 2,509
    Do you best for tomorrow, bro!
  • OhsnapOhsnap Posts: 425
    Thanks sir @core :)
  • fatmonkeyfatmonkey Posts: 308
    Idol, musta yung game? How was the experience? :blush:
  • OhsnapOhsnap Posts: 425
    fatmonkey wrote:
    Idol, musta yung game? How was the experience? :blush:

    Bro masaya haha. although mas malalaki yung mga kalaban, umabot ako ng semis. Nalaglag lang doon sa final 5, not bad na for a newbie like me haha.

    Marami rin sumali na bodybuilders, may isa name niya joel nagbubuhat daw sa mang gym sa fairvew and ang bait niya haha. Nakakatuwa yung mga judges tinatanong anung box ko daw kasi ang refined daw ng movement ko, sabi ko bakal bakal gym lang. hahaha
  • fatmonkeyfatmonkey Posts: 308
    Ohsnap wrote:
    fatmonkey wrote:
    Idol, musta yung game? How was the experience? :blush:

    Bro masaya haha. although mas malalaki yung mga kalaban, umabot ako ng semis. Nalaglag lang doon sa final 5, not bad na for a newbie like me haha.

    Marami rin sumali na bodybuilders, may isa name niya joel nagbubuhat daw sa mang gym sa fairvew and ang bait niya haha. Nakakatuwa yung mga judges tinatanong anung box ko daw kasi ang refined daw ng movement ko, sabi ko bakal bakal gym lang. hahaha

    Sayang talga... duty calls. :blush: Congrats pa din atleast nakapasok sa semis. Oo nga pla idol kasabay pla ng invitational ung titans... TEAM USA won.
    Wala bang highlights sa youtube ang titans? :huh
  • OhsnapOhsnap Posts: 425
    fatmonkey wrote:
    Sayang talga... duty calls. :blush: Congrats pa din atleast nakapasok sa semis. Oo nga pla idol kasabay pla ng invitational ung titans... TEAM USA won.
    Wala bang highlights sa youtube ang titans? :huh

    Siguro yung highlights lalabas in few days. Ineedit pa ata haha. :) Next time wag ka na manood, sumali ka na rin hahaha. Masaya siya na experience.Haha snapshot of me doing one of the titan challenges

    34y1hjd.jpg

    rest day for 1 week :) then go back heavier sa gym lol
  • Emman1986Emman1986 Posts: 1,819
    ayos! mahalaga nag enjoy ka at may mga sususnod pa naman diba?

    basta maging consistent ka lang jan malamang next year may magandang kalalagayan pag sisiskap mo :) good luck at be safe palagi
  • OhsnapOhsnap Posts: 425
    Emman1986 wrote:
    ayos! mahalaga nag enjoy ka at may mga sususnod pa naman diba?

    basta maging consistent ka lang jan malamang next year may magandang kalalagayan pag sisiskap mo :) good luck at be safe palagi

    salamat idol haha. oo nga sana next time mas malakas at malaki na ako haha. Nakakahiya sa event pag muka akong gutom compared sa built nila hahahahaDapat 1 week rest, pero naghahanap na yung katawan ko ng parusa haha

    To do tomorrow

    Day 1/ Split 1

    WU
    Dynamic Exercises

    Drills
    3 supersets
    1 min amrap each
    Double unders
    Chest to Bar

    WO
    (zero wing ulit bukas, to determine pa yung weight na gagamitin ko :) )
    Standing Military Press
    2sets x 10reps
    3sets x 6-8reps
    1set x 20reps

    OH squat
    3sets x 10reps

    Arnold press
    3sets x 10reps

    3 supersets of
    Lat flyes x 15reps
    rear flyes x 15reps
    Front raise x 15reps

    CD
    Core exercises
  • OhsnapOhsnap Posts: 425
    Leg day

    WU
    Sprint intervals
    Dynamic exercises

    Drills
    5sets KB single leg stiff deadlift x 30secs each leg

    WO
    Back squat
    2sets x 15reps
    4sets x 6-8reps

    3supersets
    Leg press x 15reps
    Leg curl x to failure

    3sets
    walking lunges x 20reps

    CD
    Mobility exercises
  • OhsnapOhsnap Posts: 425
    Happy to see my ranking in Titan games men's mortal division :)

    Out of 120 athletes, I ranked 22nd :) (proud na proud) hahaha
  • SmallWIJISmallWIJI Posts: 742
    Congrats Bro! :)
  • BANEBANE Posts: 1,927
    Ohsnap wrote:
    Happy to see my ranking in Titan games men's mortal division :)

    Out of 120 athletes, I ranked 22nd :) (proud na proud) hahaha

    alam mo paps, kamuntikan na ko sumali sa titan games nung nakaraan na compet. (before i tore my acl). kaso wala ko makita na list of games nila. d pa naman ako marunong mga oly lifts. pero giliw na giliw kasi ako sa strongman canada
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