Balik nako sa Pasig next week! Excited nako dahil sa Rainforest nako ulit magtetraining. I also have access to basketball court, swimming pool and space for cardio again so tamang tama for my current goal. Alalay nalang muna sa buhat para hindi magkainjury. muntik nako kahapon, nagcramps ata yung left pec ko, basta sharp pain from sternum papunta sa front delts. Lamig kasi sa gym nakabukas aircon kaya ang stiff ng joints at muscles ko. Takot ako kasi medyo ganun yung sakit nung naghiwalay yung left RC ko....Patay na nga pala si Greg Plitt
Balik nako sa Pasig next week! Excited nako dahil sa Rainforest nako ulit magtetraining. I also have access to basketball court, swimming pool and space for cardio again so tamang tama for my current goal. Alalay nalang muna sa buhat para hindi magkainjury. muntik nako kahapon, nagcramps ata yung left pec ko, basta sharp pain from sternum papunta sa front delts. Lamig kasi sa gym nakabukas aircon kaya ang stiff ng joints at muscles ko. Takot ako kasi medyo ganun yung sakit nung naghiwalay yung left RC ko....Patay na nga pala si Greg Plitt
sir V, so ibig mo ba sabihin dito nakaka cause din ito ng pag stiff ng muscles (sa akin sa leeg at traps ) hehehe
sa gym ko kasi aircon to da max palagi which ok naman kaso pag kokonti na tao minsa nakakalimutan hinaan.
Balik nako sa Pasig next week! Excited nako dahil sa Rainforest nako ulit magtetraining. I also have access to basketball court, swimming pool and space for cardio again so tamang tama for my current goal. Alalay nalang muna sa buhat para hindi magkainjury. muntik nako kahapon, nagcramps ata yung left pec ko, basta sharp pain from sternum papunta sa front delts. Lamig kasi sa gym nakabukas aircon kaya ang stiff ng joints at muscles ko. Takot ako kasi medyo ganun yung sakit nung naghiwalay yung left RC ko....Patay na nga pala si Greg Plitt
sir V, so ibig mo ba sabihin dito nakaka cause din ito ng pag stiff ng muscles (sa akin sa leeg at traps ) hehehe
sa gym ko kasi aircon to da max palagi which ok naman kaso pag kokonti na tao minsa nakakalimutan hinaan.
Di ako sure bro, pero unexpected kasi yung lamig sa gym hindi katulad sa mga sosyal na gym na maanticipate mo na malamig sa loob. Malamig na nga yung aircon ang lamig pa sa labas. Ramdam ko yung parang nagchichill pa yung muscle habang nagbebench tapos ayun sa 2nd set sumakit na kaya hindi ako nagheavy. Wala naman ako naramdaman na naghiwalay na joints or tendons basta masakit na matigas yung pec.parang ganun kasi yung nagyari sa biceps ko dati nung nagcramp. Nanigas din at masakit hirap istretch. Pero sa dehydration ko nakuha yon habang nagbabasketball.
Rant#1
Basta malamig nagcacramp/naninigas yung left pec ko. Parang nangingilo. Sa grocery kanina sumakit na porke malamig. Sumakit din pag humangin ng malamig. Ngayon pati left ham, right forearm ganun na din.
Rant#2
Since takot ako mapilayan ng grabe di ako pwede magheavy, hindi din pwede ang training style ko so kelangan ng major overhaul sa upperbody training lang naman. So pumunta ako Rainforest gym.... CLOSED FOR RENOVATION!!! Nov 2015 pa daw natatapos!!! wala na gumuho na mundo ko!!! Nababadya na nga ng injury, nawala pa dearest gym ko!!!
Sa Hammer Gym ako pumunta at nagbuhat ng malungkot. kung ano ano lang ginawa ko. Ayos lang ang gym na ito lalo na for legs at crossfit pero mahal 80 pesos. Eto mga ginawa ko, unli sets and reps hindi ko na binilang pero 12-25 yung rep range then 5-10 sets siguro. Circuit type sunod sunod na sets kung san ako mapadaan.
Bro, I just need your opinion about the use of wrist wraps
I experience rwrist pain in my right hand when curling with straight bars and EZ bars when the weight gets heavy (heaviest I've done is 85 lbs x 4 reps). I also experience it in the dumbbell bench press and dumbbell curls when putting down the dumbbell. The wrist pain subsides after a few minutes. But just to be safe, I don't do those exercises anymore. Overhead press also causes wrist pain in my right hand
No wrist pain when doing pull ups and knuckle push ups
Do you agree with using wrist wraps for the mean time ?
Bro, I just need your opinion about the use of wrist wraps
I experience rwrist pain in my right hand when curling with straight bars and EZ bars when the weight gets heavy (heaviest I've done is 85 lbs x 4 reps). I also experience it in the dumbbell bench press and dumbbell curls when putting down the dumbbell. The wrist pain subsides after a few minutes. But just to be safe, I don't do those exercises anymore. Overhead press also causes wrist pain in my right hand
No wrist pain when doing pull ups and knuckle push ups
Do you agree with using wrist wraps for the mean time ?
Pag masakit and may discomfort, use the wraps. Problem ko din yan dati. Pero ang ginagamit ko yung pambalot sa kamay ng mga boxers yung mahabang tela kasi mula thumb hangang forearms binabalot ko. Pag wala naman sakit wag ka na magwraps sanayin mo na eventually titibay din yang wrist mo. Grip strength talaga problem dyan e. Na figure out ko lang na only time will develop grip strength then the wrist will follow. Sounds like a complete bro haha but it worked for me:P
pambalot sa kamay ng mga boxers yung mahabang tela
hand wraps sir vinch
Ayun, daming ganun ng utol ko e
ah tlga? boxer din sya sir? pinakamaganda na wraps ung japanese wraps kaso medyo mahal 800 1 pair nun sobrang sarap sa kamay nun para syang sobrang nipis na katcha pero mahaba. kahit pawisan ka lalong sumisikip ung fit. btw sir V ask ko, about dun sa lagi kong nakikita "EAT CLEN, TREN DIRTY" gets ko ung clen, ung TREN ano yun? chaka your say on EC stack?? TIA pinupuri na ko sa gym, natutunaw na daw ako hahaha
pambalot sa kamay ng mga boxers yung mahabang tela
hand wraps sir vinch
Ayun, daming ganun ng utol ko e
ah tlga? boxer din sya sir? pinakamaganda na wraps ung japanese wraps kaso medyo mahal 800 1 pair nun sobrang sarap sa kamay nun para syang sobrang nipis na katcha pero mahaba. kahit pawisan ka lalong sumisikip ung fit. btw sir V ask ko, about dun sa lagi kong nakikita "EAT CLEN, TREN DIRTY" gets ko ung clen, ung TREN ano yun? chaka your say on EC stack?? TIA pinupuri na ko sa gym, natutunaw na daw ako hahaha
MMA gig ng utol ko, ewan ko dun naghahanap ng sakit ng katawan. Pero infairnes nanalo sya dati sa sinalihan nya. mukhang pitbull/cauliflower na nga yung tenga nya.
TREN- Trenbolone yun, check mo sa anabolics thread.
Never tried EC/ECA or Clen. Animal Cuts fave fat burner ko.
TRI-SET (1st set / 2nd set / 3rd set)
DIPS - BW x 20 / +35lbs x 15 / +50lbs x 15
PULLUPS - BW x 12 / +35lbs x 10 / +50lbs x 6
ISO-MACHINE SHOULDER PRESS 180lbs x 15 / 220lbs x 12 / 240lbs x 8
SUPERSET: Iso Incline Press and Chin ups
250lbs x 15 /BW x 12
300lbs x 12 / BW+35lbs x 8 (2 sets)
One Arm DB Rows
100lbs x 8 per arm
120lbs x 6 per arm
SUPERSET: Iso-Machine Shoulder Press and Shrugs
220lbs x 12 /250lbs x 12
200lbs x 12 / 300lbs x 12
Front and Side Raises Combo
20lbs x 10 & 10 x 3
Cable Curls Dropset
5-10 reps (Full stack: less 2 pins per set)
* 1 set of BW Dips to failure
Incline Bench Curls
35lbs x 10 x 3
Reverse Flyes
Full stack x 12-15 x 3
Circuit:
Cable curls
Leg raises
Cable Curls
Weighted Leg raise
Cable Curls
Weighted Leg raise
Squats 255lbs
Conventional DL 315lbs
HS Press 320lbs
Dips BW+70lbs
Chinups +35lbs
Leg Curls
Leg Extensions
Seated Calf raises
Walk home 20 minutes
I'm supposed to do legs only, pero my lower back and left knee are not cooperating and since I trained in a new gym lalo nakakatamad dahil hindi ko trip gamit nila for legs. Napa DL tuloy ako dahil wala ako magawa! Ok lang sana yung gym affordable pero sosyal mga tao, I dont feel at home. Mageenjoy dito yung gusto ng test boosters while working out kasi medyo madami girls (who lifts) pero personally ayoko may kasabay na mga ganun kasi mukhang tanga mga tao sa gym natutulala! Tendency di ko magawa ng tuloy tuloy workout ko at dahil dun sabog tuloy yung WO ko kagabi.
Bro, alam mo ba yung Maic's Gym sa Marikina ? Malapit lang yun sa may Marcos Highway
Medyo malayo siya sa place mo pero kung sakaling dadayo ka, I think it's worth the money.
Php 100 per session
Php 800 for 1 month membership
Php 1200 for 2 months membership
Php 1800 for 3 months membership
oo alam ko yan kaso malayo na nga at super crowded dyan lagi. Pero ganda ng training facility nila.
Madalas ka dun dati ? Anong oras ka pumupunta dati ?
Mukha ngang ma-tao dun. Kita ko FB page nila, may mga local celebrities na dun nagbubuhat
Hirap na kasi mag-DL dun sa gym malapit sa amin at hirap ako sa width ng bars ng dip station. Maikli rin ang pull up bar para sa built ko. Baka dun ako lumipat sa Maic's Gym.
I'm supposed to do legs only, pero my lower back and left knee are not cooperating and since I trained in a new gym lalo nakakatamad dahil hindi ko trip gamit nila for legs. Napa DL tuloy ako dahil wala ako magawa! Ok lang sana yung gym affordable pero sosyal mga tao, I dont feel at home. Mageenjoy dito yung gusto ng test boosters while working out kasi medyo madami girls (who lifts) pero personally ayoko may kasabay na mga ganun kasi mukhang tanga mga tao sa gym natutulala! Tendency di ko magawa ng tuloy tuloy workout ko at dahil dun sabog tuloy yung WO ko kagabi.
*Same experience here bro lalo na pag napadayo ka sa gym na walang ganong mamaw at puro newbie mga nagbbuhat. Nkkadistract ng concentration pag pinapanood ka nla sa mga heavy lifts mo at tatanungin ka pa kung gano ka na katagal nagbubuhat, ano tinitake mong supplement etc. etc. Minsan ttry pa nla buhatin ung binubuhat mo eh. Hehe.. parang mga ignorante.
I'm supposed to do legs only, pero my lower back and left knee are not cooperating and since I trained in a new gym lalo nakakatamad dahil hindi ko trip gamit nila for legs. Napa DL tuloy ako dahil wala ako magawa! Ok lang sana yung gym affordable pero sosyal mga tao, I dont feel at home. Mageenjoy dito yung gusto ng test boosters while working out kasi medyo madami girls (who lifts) pero personally ayoko may kasabay na mga ganun kasi mukhang tanga mga tao sa gym natutulala! Tendency di ko magawa ng tuloy tuloy workout ko at dahil dun sabog tuloy yung WO ko kagabi.
*Same experience here bro lalo na pag napadayo ka sa gym na walang ganong mamaw at puro newbie mga nagbbuhat. Nkkadistract ng concentration pag pinapanood ka nla sa mga heavy lifts mo at tatanungin ka pa kung gano ka na katagal nagbubuhat, ano tinitake mong supplement etc. etc. Minsan ttry pa nla buhatin ung binubuhat mo eh. Hehe.. parang mga ignorante.
haha very true bro! Dati may subok ng subok bawat set ko sa trapbar deadlift, nacurious siguro kasi ang cute ng itsura ng trapbar. As in kada set 135lbs, 225lbs, pero 1 rep lang gingawa nya, sinusubukan lang talaga. kaya sinalpakan ko kagad ng plato, pagdating ng 315lbs di nya na maangat. Nood nalang sya. Pagdating ng 405lbs hinawakan nya pa din yung bar, pinakiramdaman lang.
Bro, alam mo ba yung Maic's Gym sa Marikina ? Malapit lang yun sa may Marcos Highway
Medyo malayo siya sa place mo pero kung sakaling dadayo ka, I think it's worth the money.
Php 100 per session
Php 800 for 1 month membership
Php 1200 for 2 months membership
Php 1800 for 3 months membership
oo alam ko yan kaso malayo na nga at super crowded dyan lagi. Pero ganda ng training facility nila.
Madalas ka dun dati ? Anong oras ka pumupunta dati ?
Mukha ngang ma-tao dun. Kita ko FB page nila, may mga local celebrities na dun nagbubuhat
Hirap na kasi mag-DL dun sa gym malapit sa amin at hirap ako sa width ng bars ng dip station. Maikli rin ang pull up bar para sa built ko. Baka dun ako lumipat sa Maic's Gym.
Di pa ako na nakapagbuhat dun. May mga clients lang ako dati na dun galing. Yung mga tropa ko sa cainta (local celebrity yung isa) dun din nagbubuhat kaya alam ko sya.
TRI-SET (1st set / 2nd set / 3rd set)
Machine Shoulder Press 170lbs x 15 / 210lbs x 12 / 230lbs x 10
Seated Cable Rows 200lb x 12 per set
Rear Raises 30lbs x 12 per set
Front/Side/Rear Raises
30lbs x 10-12 reps x 3 each
Walk home 15 minutesi'll be officially training at Pasig Fitness from now on. Pinakamalapit at pinaka mura (kung pwede lang tumalon sa bakod ng subdivision may shortcut na hehe). Lots of machines, bumper plates but no olybar, power cage, very spacious, cardio equipments with no extra charge, slippery bars but i can deal with that, 90lbs DB max, TRX, Legit Hammer strength machines, MMA and crossfit area.... but what i like about the place is the atmosphere. Everyone is training seriously and assisting each other. The best part, dami halimaw, aesthetic crew and athletes here. Its been a long time since i felt ordinary. I feel motivated and taunted which is exactly what i've been longing for. This is it!
Comments
thanks bro. yung final set na 220lbs x 20 yung pamatay.
Duration 10:50am-12:10pm
Stretching 10 minutes
Superset: Incline Bench Press and Neutral Pullups
215lbs x 10 / BW x 10 (3 sets)
One Arm DB Rows
80lbs x 12 x 2 per arm ( alternate sets no rest in between)
100lbs x 10 per arm
Superset: Cable Rows and Shrugs
200lbs x 15 / 300lbs x 15 (3 sets)
Chin ups
BW x 100 reps total (10x10)
Dips
BW x 100 reps total (40,25,20,15)
Wide Upright Rows
85lbs x 20
Walk home 10 minutesi
sir V, so ibig mo ba sabihin dito nakaka cause din ito ng pag stiff ng muscles (sa akin sa leeg at traps ) hehehe
sa gym ko kasi aircon to da max palagi which ok naman kaso pag kokonti na tao minsa nakakalimutan hinaan.
Di ako sure bro, pero unexpected kasi yung lamig sa gym hindi katulad sa mga sosyal na gym na maanticipate mo na malamig sa loob. Malamig na nga yung aircon ang lamig pa sa labas. Ramdam ko yung parang nagchichill pa yung muscle habang nagbebench tapos ayun sa 2nd set sumakit na kaya hindi ako nagheavy. Wala naman ako naramdaman na naghiwalay na joints or tendons basta masakit na matigas yung pec.parang ganun kasi yung nagyari sa biceps ko dati nung nagcramp. Nanigas din at masakit hirap istretch. Pero sa dehydration ko nakuha yon habang nagbabasketball.
Duration 8:20-9:30am
Stretching 10 minutes
Leg Press*
250lbs x 50
350lbs x 40
510lbs x 25
610lbs x 20
(*all sets finished with Lying Leg Raises x 15-20 reps)
Smith Zercher Squats
100lbs x 15
Machine Squats**
240lbs x 15
310lbs x 15
360lbs x 12
(** all sets finished with Hanging Leg Raises x 10 reps)
Calf Presses
500lbs x 25, 20, 16,15
Walk home 10 minutes
http://www.t-nation.com/training/pros-and-cons-of-powerlifting-training
Duration 7:45-10:00pm
Rant#1
Basta malamig nagcacramp/naninigas yung left pec ko. Parang nangingilo. Sa grocery kanina sumakit na porke malamig. Sumakit din pag humangin ng malamig. Ngayon pati left ham, right forearm ganun na din.
Rant#2
Since takot ako mapilayan ng grabe di ako pwede magheavy, hindi din pwede ang training style ko so kelangan ng major overhaul sa upperbody training lang naman. So pumunta ako Rainforest gym.... CLOSED FOR RENOVATION!!! Nov 2015 pa daw natatapos!!! wala na gumuho na mundo ko!!! Nababadya na nga ng injury, nawala pa dearest gym ko!!!
Sa Hammer Gym ako pumunta at nagbuhat ng malungkot. kung ano ano lang ginawa ko. Ayos lang ang gym na ito lalo na for legs at crossfit pero mahal 80 pesos. Eto mga ginawa ko, unli sets and reps hindi ko na binilang pero 12-25 yung rep range then 5-10 sets siguro. Circuit type sunod sunod na sets kung san ako mapadaan.
Pullups
Dips
Chinups
Machine Shoulder Press
Shrugs (260lbs)
Incline HS press (200lbs)
DB Rows (100lbs)
Deadlift (295lbs)
Battle Ropes
Raises (All angles)
Curlzzzz
Leg Raises
Cable Crunches
Walk Home 30 minutes
Duration 6:30-8:30pm
Stretching 15 minutes
Squats
135lbs x 15
185lbs x 15
225lbs x 10
255lbs x 5 x 3
Leg Curls
140lbs x 20 x 4
Leg Extensions
140lbs x 20 x 4
Circuit (2 rounds)
Farmers Walk (Carrying 200lbs)
Battle ropes
Farmers Walk (Carrying 200lbs)
Battle ropes
Standing Calf Raises
400lbs x 25 x 4
Cable Crunches 3 sets
Weighted Leg Raises 3 sets
Walk home 20 minutes
I experience rwrist pain in my right hand when curling with straight bars and EZ bars when the weight gets heavy (heaviest I've done is 85 lbs x 4 reps). I also experience it in the dumbbell bench press and dumbbell curls when putting down the dumbbell. The wrist pain subsides after a few minutes. But just to be safe, I don't do those exercises anymore. Overhead press also causes wrist pain in my right hand
No wrist pain when doing pull ups and knuckle push ups
Do you agree with using wrist wraps for the mean time ?
http://www.lp-support.com/product/detail.php?PID=753CA&PPID=70
Pag masakit and may discomfort, use the wraps. Problem ko din yan dati. Pero ang ginagamit ko yung pambalot sa kamay ng mga boxers yung mahabang tela kasi mula thumb hangang forearms binabalot ko. Pag wala naman sakit wag ka na magwraps sanayin mo na eventually titibay din yang wrist mo. Grip strength talaga problem dyan e. Na figure out ko lang na only time will develop grip strength then the wrist will follow. Sounds like a complete bro haha but it worked for me:P
hand wraps sir vinch
Ayun, daming ganun ng utol ko e
ah tlga? boxer din sya sir? pinakamaganda na wraps ung japanese wraps kaso medyo mahal 800 1 pair nun sobrang sarap sa kamay nun para syang sobrang nipis na katcha pero mahaba. kahit pawisan ka lalong sumisikip ung fit. btw sir V ask ko, about dun sa lagi kong nakikita "EAT CLEN, TREN DIRTY" gets ko ung clen, ung TREN ano yun? chaka your say on EC stack?? TIA
MMA gig ng utol ko, ewan ko dun naghahanap ng sakit ng katawan. Pero infairnes nanalo sya dati sa sinalihan nya. mukhang pitbull/cauliflower na nga yung tenga nya.
TREN- Trenbolone yun, check mo sa anabolics thread.
Never tried EC/ECA or Clen. Animal Cuts fave fat burner ko.
Keep it up bro!:sport: Stick with the plan!
Duration 6:00-8:20pm
Stretching 10 minutes
TRI-SET (1st set / 2nd set / 3rd set)
DIPS - BW x 20 / +35lbs x 15 / +50lbs x 15
PULLUPS - BW x 12 / +35lbs x 10 / +50lbs x 6
ISO-MACHINE SHOULDER PRESS 180lbs x 15 / 220lbs x 12 / 240lbs x 8
SUPERSET: Iso Incline Press and Chin ups
250lbs x 15 /BW x 12
300lbs x 12 / BW+35lbs x 8 (2 sets)
One Arm DB Rows
100lbs x 8 per arm
120lbs x 6 per arm
SUPERSET: Iso-Machine Shoulder Press and Shrugs
220lbs x 12 /250lbs x 12
200lbs x 12 / 300lbs x 12
Front and Side Raises Combo
20lbs x 10 & 10 x 3
Cable Curls Dropset
5-10 reps (Full stack: less 2 pins per set)
* 1 set of BW Dips to failure
Incline Bench Curls
35lbs x 10 x 3
Reverse Flyes
Full stack x 12-15 x 3
Circuit:
Cable curls
Leg raises
Cable Curls
Weighted Leg raise
Cable Curls
Weighted Leg raise
Run/Walk home 35 minutes
Duration 6:00-8:20pm
20 minutes walk
Stretching 10 minutes
Squats 255lbs
Conventional DL 315lbs
HS Press 320lbs
Dips BW+70lbs
Chinups +35lbs
Leg Curls
Leg Extensions
Seated Calf raises
Walk home 20 minutes
I'm supposed to do legs only, pero my lower back and left knee are not cooperating and since I trained in a new gym lalo nakakatamad dahil hindi ko trip gamit nila for legs. Napa DL tuloy ako dahil wala ako magawa! Ok lang sana yung gym affordable pero sosyal mga tao, I dont feel at home. Mageenjoy dito yung gusto ng test boosters while working out kasi medyo madami girls (who lifts) pero personally ayoko may kasabay na mga ganun kasi mukhang tanga mga tao sa gym natutulala! Tendency di ko magawa ng tuloy tuloy workout ko at dahil dun sabog tuloy yung WO ko kagabi.
Medyo malayo siya sa place mo pero kung sakaling dadayo ka, I think it's worth the money.
Php 100 per session
Php 800 for 1 month membership
Php 1200 for 2 months membership
Php 1800 for 3 months membership
oo alam ko yan kaso malayo na nga at super crowded dyan lagi. Pero ganda ng training facility nila.
Madalas ka dun dati ? Anong oras ka pumupunta dati ?
Mukha ngang ma-tao dun. Kita ko FB page nila, may mga local celebrities na dun nagbubuhat
Hirap na kasi mag-DL dun sa gym malapit sa amin at hirap ako sa width ng bars ng dip station. Maikli rin ang pull up bar para sa built ko. Baka dun ako lumipat sa Maic's Gym.
*Same experience here bro lalo na pag napadayo ka sa gym na walang ganong mamaw at puro newbie mga nagbbuhat. Nkkadistract ng concentration pag pinapanood ka nla sa mga heavy lifts mo at tatanungin ka pa kung gano ka na katagal nagbubuhat, ano tinitake mong supplement etc. etc. Minsan ttry pa nla buhatin ung binubuhat mo eh. Hehe.. parang mga ignorante.
haha very true bro! Dati may subok ng subok bawat set ko sa trapbar deadlift, nacurious siguro kasi ang cute ng itsura ng trapbar. As in kada set 135lbs, 225lbs, pero 1 rep lang gingawa nya, sinusubukan lang talaga. kaya sinalpakan ko kagad ng plato, pagdating ng 315lbs di nya na maangat. Nood nalang sya. Pagdating ng 405lbs hinawakan nya pa din yung bar, pinakiramdaman lang.
Di pa ako na nakapagbuhat dun. May mga clients lang ako dati na dun galing. Yung mga tropa ko sa cainta (local celebrity yung isa) dun din nagbubuhat kaya alam ko sya.
Oo bro, pero sideline ko lang. Kaya nga iniikot ko yung mga gym sa Pasig kasi inaayos ko yung client base ko sa Pasig-Cainta area.
Duration 6:00-7:45pm
Stretching 10 minutes
Leg Press
250lbs x 12 x 5
CGBP
205lbs x 12
225lbs x 10
Chest Supported DB rows
70lbs each x 12 x 5
TRI-SET (1st set / 2nd set / 3rd set)
Machine Shoulder Press 170lbs x 15 / 210lbs x 12 / 230lbs x 10
Seated Cable Rows 200lb x 12 per set
Rear Raises 30lbs x 12 per set
Front/Side/Rear Raises
30lbs x 10-12 reps x 3 each
One Arm DB Rows
100lbs x 10 x 2 per arm
Dips BW+70lbs x 15
Tricep Pressdown 150lbs x 15
Battle Ropes 15 seconds x 6 rounds
Cable Crunches 4 sets
Walk home 20 minutes
Duration 6:15-8:45pm
Stretching 15 minutes
Machine Squats
180lbs x 25
270lbs x 18
360lbs x 12
400lbs x 8
Squats
150lbs x 15
200lbs x 12
240lbs x 7
270lbs x 3
Standing Calf Raises
450lbs x 20 x 5
Incline HS Press (worksets)
220lbs x 12 x 3 (all sets finished with BW pullups x 10)
Chinups
BW+35lbs x 10 x 3
BW+60lbs x 7
Chest Supported DB Rows
70lbs each x 12 x 2
80lbs each x 10
Dips BW+45lbs x 20
Tricep Pressdown
150lbs x 12 x 3
Cable Curls (dropset)
140lbs, 120lbs, 100lbs, 80lbs, 60lbs (5-10 reps)
Farmers fast walk (holding 80lbs each hand)
approx. +/-30 seconds x 4 rounds
TRX trifecta (2 rounds)
Circuit of:
jacknife
pendullum swing
pikes
Walk home 15 minutesi'll be officially training at Pasig Fitness from now on. Pinakamalapit at pinaka mura (kung pwede lang tumalon sa bakod ng subdivision may shortcut na hehe). Lots of machines, bumper plates but no olybar, power cage, very spacious, cardio equipments with no extra charge, slippery bars but i can deal with that, 90lbs DB max, TRX, Legit Hammer strength machines, MMA and crossfit area.... but what i like about the place is the atmosphere. Everyone is training seriously and assisting each other. The best part, dami halimaw, aesthetic crew and athletes here. Its been a long time since i felt ordinary. I feel motivated and taunted which is exactly what i've been longing for. This is it!