Dba bro ang pag take ng pre workout supps dapat iniiba iba din. Hindi same brand lang lagi kz makakabuild na ng tolerance pagka ganun. Almost wla na ding effect.
Dba bro ang pag take ng pre workout supps dapat iniiba iba din. Hindi same brand lang lagi kz makakabuild na ng tolerance pagka ganun. Almost wla na ding effect.
Hindi yung mismong brand or blend yung nagbbuild tayo ng tolerance. Sa ingredient yun lalo na sa mga stimulants like caffeine, DMMA, yohimbe.
so mas maganda din tlga mga raw ingredients ng pre workout ang bilhin instead of a full dosed brand tpos combine na lang depende sa tindi ng training mo for a particular day. Nwei, bro take no days off ka tlaga hehe... ansipag mo mag workout...
Superset: Incline Bench Press / Pullups
135lbs x 15 / BW x 10 (2 sets)
155lbs x 15 / BW+22lbs x 10
175lbs x 15 / BW+22lbs x 10
205lbs x 10 / BW+33lbs x 8
205lbs x 8 / BW+33lbs x 8
Low Incline DB Press
70lbs x 20
80lbs x 15,16
Superset: Machine Dips and Underhand Pulldowns
250lbs x 18 / 120lbs x 15
300lbs x 12 / 120lbs x 15 (2 sets)
Cable Crossover
60lbs per side x 15 x 5
Walk home 15 minutes
Training#2
Duration 5:30-7:00pm
Stretching 5 minutes
Standing OHP
115lbs x 12 x 2
135lbs x 10 x 2
150lbs x 5 x 2
HS Shoulder Press
160lbs x 15 x 2
180lbs x 12 x 2
220lbs x 12
220lbs x 8 dropset, 180lbs x 8, 160lbs x 8
CGBP
180lbs x 15, 10
Tricep Pressdown
150lbs x 12 x 3
Overhead DB Extension
70lbs x 20
80lbs x 15
Incline Bench Curls
35lbs x 10 x 2
Cable Curls
120lbs x 12 x 3
Machine Curls
50lbs x 4 sets to failure
Side Raises
30lbs, 25lbs, 20lbs (2 sets each to failure)
Front Raises
25lbs x 4 sets to failure per arm
Cable Crunches 4 sets
3-way side bends 2 sets per side
Incline Board Leg Raises 4 sets
Superset: Incline Bench Press / Pullups
135lbs x 15 / BW x 10 (2 sets)
155lbs x 15 / BW+22lbs x 10
175lbs x 15 / BW+22lbs x 10
205lbs x 10 / BW+33lbs x 8
205lbs x 8 / BW+33lbs x 8
Low Incline DB Press
70lbs x 20
80lbs x 15,16
Superset: Machine Dips and Underhand Pulldowns
250lbs x 18 / 120lbs x 15
300lbs x 12 / 120lbs x 15 (2 sets)
Cable Crossover
60lbs per side x 15 x 5
Walk home 15 minutes
Training#2
Duration 5:30-7:00pm
Stretching 5 minutes
Standing OHP
115lbs x 12 x 2
135lbs x 10 x 2
150lbs x 5 x 2
HS Shoulder Press
160lbs x 15 x 2
180lbs x 12 x 2
220lbs x 12
220lbs x 8 dropset, 180lbs x 8, 160lbs x 8
CGBP
180lbs x 15, 10
Tricep Pressdown
150lbs x 12 x 3
Overhead DB Extension
70lbs x 20
80lbs x 15
Incline Bench Curls
35lbs x 10 x 2
Cable Curls
120lbs x 12 x 3
Machine Curls
50lbs x 4 sets to failure
Side Raises
30lbs, 25lbs, 20lbs (2 sets each to failure)
Front Raises
25lbs x 4 sets to failure per arm
Cable Crunches 4 sets
3-way side bends 2 sets per side
Incline Board Leg Raises 4 sets
Walk home 15 minutes
ang halimaw ng stats mo sir V napagod ako sa unang superset mo tinitignan ko palang LAKAS!!! :sport:
Alternate Supersets:
Machine Dips and Vbar Chinups
300lbs x 12 / BW x 15
Narrow Bench Press and Vbar Chinups
180lbs x 15 / BW x 15
Machine Dips and Vbar Chinups
300lbs x 15 / BW x 15
Narrow Bench Press and Vbar Chinups
200lbs x 15 / BW x 12
Machine Dips and Vbar Chinups
300lbs x 15 / BW x 12
Narrow Bench Press and Vbar Chinups
220lbs x 5 / BW x 8
Superset: Incline Hammer Strength Press / Neutral Pullups
220lbs x 15 / BW x 15 (3 sets)
Machine Flyes
150lbs x 15 x 3
Cable Crossover
60lbs per side x 15 x 2
Incline DB Press
70lbs x 15
50lbs x 30 dropset to 45lbs x 15
Hammer Strength Rows
220lbs x 10,12,14
Machine Shoulder Press
120lbs x 15 x 3
Rear Raises
One Arm Tricep Pressdown
Overhead Tricep Extension
Machine Curls
Cable Curls
Front and Side Raises
Comments
Duration 5:30-7:20pm
Stretching 10 minutes
Pullups
BW+33lbs x 8,8,8,8
Chest Supported DB Rows
65lbs x 15,12,12,10,8
Underhand Pulldowns Superset with Cable Rows
160lbs x 10 /200lbs x 10 (3 sets)
HS Rows (standing)
180lbs x 15
220lbs x 12
260lbs x 10
Superset: Behind the Neck Pullups and Pulldowns
BW x 10 / 130lbs x 12-15 (3 sets)
Cable Crunches 4 sets
3-way Side Bends 2 sets per side
Incline Board Leg Raises 4 sets
Suicide Sprints (intervals) 20 minutes
Walk home 15 minutes
Hindi yung mismong brand or blend yung nagbbuild tayo ng tolerance. Sa ingredient yun lalo na sa mga stimulants like caffeine, DMMA, yohimbe.
aba teka! may nagparamdam! hahahaha:twitcy:
Duration 5:20-7:15pm
Stretching 10 minutes
Trapbar Farmer Walk
Carrying 200lbs: 50 meters
Carrying 250lbs: 50 meters
Carrying 300lbs: 25 meters (2 rounds)
HS Shoulder Press
140lbs x 15 x 2
160lbs x 15
180lbs x 12
CGBP
160lbs x 20
180lbs x 17
210lbs x 14
Tricep Pressdown
150lbs x 12 x 3
Cable Curls
130lbs x 12 x 3
Incline Bench Curls
35lbs each x 10 x 3
Machine Curls 4 sets to failure
Side and Front Raises
20lbs x 4 sets each to failure
Walk home 15 minutes
===========================================================================
May 22, 2015
Duration 10:00-11:30am
Stretching 15 minutes
Leg Press
230lbs x 30
320lbs x 20
(bad trip ang leg press dun hangang 300 lang ata capacity. 400 pataas baka bumigay na yun)
Squats
140lbs x 15
180lbs x 15
200lbs x 8,8,15
Leg Extensions
200lbs x 15 x 3
Single Leg Curls
50lbs x 6 sets to failure per leg
Single Calf Raises
150lbs x 4 sets to failure per leg
Standings Calf Raises
250lbs x 3 sets to failure
Walk home 15 minutes
WOW!!! :jd: good job sir V!
Training#1
Duration 9:15-11:00am
Stretching 15 minutes
Superset: Incline Bench Press / Pullups
135lbs x 15 / BW x 10 (2 sets)
155lbs x 15 / BW+22lbs x 10
175lbs x 15 / BW+22lbs x 10
205lbs x 10 / BW+33lbs x 8
205lbs x 8 / BW+33lbs x 8
Low Incline DB Press
70lbs x 20
80lbs x 15,16
Superset: Machine Dips and Underhand Pulldowns
250lbs x 18 / 120lbs x 15
300lbs x 12 / 120lbs x 15 (2 sets)
Cable Crossover
60lbs per side x 15 x 5
Walk home 15 minutes
Training#2
Duration 5:30-7:00pm
Stretching 5 minutes
Standing OHP
115lbs x 12 x 2
135lbs x 10 x 2
150lbs x 5 x 2
HS Shoulder Press
160lbs x 15 x 2
180lbs x 12 x 2
220lbs x 12
220lbs x 8 dropset, 180lbs x 8, 160lbs x 8
CGBP
180lbs x 15, 10
Tricep Pressdown
150lbs x 12 x 3
Overhead DB Extension
70lbs x 20
80lbs x 15
Incline Bench Curls
35lbs x 10 x 2
Cable Curls
120lbs x 12 x 3
Machine Curls
50lbs x 4 sets to failure
Side Raises
30lbs, 25lbs, 20lbs (2 sets each to failure)
Front Raises
25lbs x 4 sets to failure per arm
Cable Crunches 4 sets
3-way side bends 2 sets per side
Incline Board Leg Raises 4 sets
Walk home 15 minutes
ang halimaw ng stats mo sir V napagod ako sa unang superset mo tinitignan ko palang LAKAS!!! :sport:
Duration 7:15-8:30pm
Stretching 10 minutes
Squats
120lbs x 15 x 2
160lbs x 15
200lbs x 15
220lbs x 7
250lbs x 5
Machine Squats
300lbs x 15,12,18
Walking Lunges
BW+44lbs: 20 meters (2 rounds)
Leg Extensions
200lbs x 15 x 5
Standing Single Leg Curls
50lbs x 6 sets to failure
Standing Calf Raises
300lbs x 4 sets to failure
Walk home 15 minutes
Duration 6:00-7:30pm
Pullups
BW+33lbs x 8 x 3
Chest Supported DB Rows
60lbs x 15 x 2
70lbs x 10 x 2
HS Rows
180lbs x 15 x 4
Superset: Cable Rows and Underhand Pulldowns
180lbs x 12 / 120lbs x 12 (2 sets)
20 minutes
Suicides
Sprints
Shuttle Drill
Walk home 15 minutes
Duration 5:30-7:10pm
Stretching 10 minutes
Superset: Trapbar Deadlift and Dips
250lbs x 8 / BW x 15
310lbs x 6 / BW+44lbs x 15
360lbs x 6 / BW+66lbs x 12
Farmer Walk
Carrying 220lbs: 50meters (3 rounds)
Cable Overhead Extension
One Arm Tricep Extension
Diamond Pushups
Machine Curls
DB Preacher Curls
Circuit:
Cable Crunches
Incline Board Leg Raises
Cable Crunches
Incline Board Leg Raises
Cable Crunches
Incline Board Leg Raises
Cable Crunches
Walk home 15 minutes
Duration 4:40-5:45am
Stretching 5 minutes
Sprints
Suicides
Basketball Drills
June 1, 2015 (puro training ginawa ko kahit birthday ko)
Training #1 - HIIT Cardio
Training #2 - Upperbody
June 2, 2015
Lowerbody
June 4, 2015
Upperbody
June 5, 2015
Crazy Whole Body Routine
birthday at may sakit na...training paren ang ginawa.
iba talaga dedikasyon mo sir
Duration 5:10 -7:20pm
Stretching 5 minutes
Abdominal Circuit 10 minutes
Machine Dips (all sets superset with Neutral Pullups BW x 12-15 reps)
250lbs x 20
300lbs x 15
330lbs x 10 dropset to 250lbs x 15
Narrow Grip Bench Press (all sets superset with Vbar Chinups BW x 12-15 reps)
160lbs x 18
200lbs x 12,15
Incline DB Press (all sets superset with Underhand Pullups BW x 12-15 reps)
75lbs x 15,17
80lbs x 15
Cable Crossover
60lbs per side x 15 x 3
Machine Flyes
150lbs x 15 x 3
Machine Shoulder Press
150lbs x 4 sets to failure
Front Raises
Rear Raises
Reverse grip Tricep Pressdwon
One Arm Tricep Pressdown
Machine Curls
Cable Curls
Walk Home 15 minutes
Duration 7:50-9:15pm
Stretching 10 minutes
Superset: Squats and Leg Press
135lbs x 20 / 250lbs x 20
180lbs x 20 / 250lbs x 20
200lbs x 15 / 250lbs x 20
220lbs x 8 / 250lbs x 20
Machine Squats
270lbs x 20, 17
Leg Extensions
200lbs x 15 x 5
Standing Single Leg Curls
60lbs x 5 sets to failure
Standing Calf Raises
270lbs x 5 sets to failure
Walk home 15 minutes
Duration 6:40-20pm
Stretching 10 minutes
Abdominals Circuit 10 minutes
Conventional Dealdlift
160lbs x 10
245lbs x 8
290lbs x 7
335lbs x 5
Pullups
BW+44lbs x 8
BW+33lbs x 10
BW+22lbs x 10
HS Rows
200lbs x 15
240lbs x 10,12
Superset: Cable Rows and Underhand Pulldowns
200lbs x 10 / 120lbs x 10 (2 sets)
Rear Raises
20lbs each x 3 sets to failure
Walk home 15 minutes
Duration 6:20-7:40pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Machine Shoulder Press
150lbs x 5 sets to failure
Superset: Shoulder Press and Chest Supported Tbar Rows
120lbs x 15 / 100lbs x 15 (4 sets)
Rear Raises and Side Raises
25lbs x 15 x 3 each
Machine Curls
One Arm Tricep Pressdown
Reverse Grip Tricep Pressdown
Rope Pressdown
Walk home 15 minutes
Cardio of the Godzzz at Mt. Olympus
putek ang ANGAS!!!
daraaannn!!! gagayahin ko yan hahahha
ayos ka talaga sir V! inspiration ka!
Nakakamiss na umakyat. Wala man lang bundok dito o kahit mapupunong lugar haha
Duration 5:45-8:00pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Alternate Supersets:
Machine Dips and Vbar Chinups
300lbs x 12 / BW x 15
Narrow Bench Press and Vbar Chinups
180lbs x 15 / BW x 15
Machine Dips and Vbar Chinups
300lbs x 15 / BW x 15
Narrow Bench Press and Vbar Chinups
200lbs x 15 / BW x 12
Machine Dips and Vbar Chinups
300lbs x 15 / BW x 12
Narrow Bench Press and Vbar Chinups
220lbs x 5 / BW x 8
Superset: Incline Hammer Strength Press / Neutral Pullups
220lbs x 15 / BW x 15 (3 sets)
Machine Flyes
150lbs x 15 x 3
Cable Crossover
60lbs per side x 15 x 2
Incline DB Press
70lbs x 15
50lbs x 30 dropset to 45lbs x 15
Hammer Strength Rows
220lbs x 10,12,14
Machine Shoulder Press
120lbs x 15 x 3
Rear Raises
One Arm Tricep Pressdown
Overhead Tricep Extension
Machine Curls
Cable Curls
Front and Side Raises
Walk home 15 minutes