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
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
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.
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
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
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. 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
Sayang talga... duty calls. 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
rest day for 1 week then go back heavier sa gym lol
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
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
Comments
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
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
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
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
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
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
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
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
Pics muna bago magworkout.
http://oi59.tinypic.com/2agjacz.jpg
New PR sa squat
250lbs x 3reps
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
Good Luck sa titan idol' medyo OT... what time yun mag start yun game? :huh
thanks bro, mga morning yun, siguro 9 am
haha thanks bro! pero kulang na kulang pa compared sayo haha. Mga nov to dec hope ko mag 175lbs
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
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. 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
rest day for 1 week then go back heavier sa gym lol
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
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
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