sir @badass_vinch nangyayare ba minsan sa training mo kunwari same muscle 2 consecutive days pero ang didifer sa intensity? kunwari naka chest excercise ka today, bukas mag chechest ka ulet pero light mixed with other routines (might be, supersetted with other muscle group, circuit or what not)
sir @badass_vinch nangyayare ba minsan sa training mo kunwari same muscle 2 consecutive days pero ang didifer sa intensity? kunwari naka chest excercise ka today, bukas mag chechest ka ulet pero light mixed with other routines (might be, supersetted with other muscle group, circuit or what not)
Oo, minsan nga double split pa sa isang araw. Babalik ako sa hapon or gabi for the follow up session. Pero hindi yun lagi ginagawa. I get better results if I stick with the schedule. 2-3 days na rest then follow up training. Kasi diba upper/lower split ako so 2nd upper body session ko nalang titirahain ulit. basta as much as possible may rest din in between. Hindi na nga yung growth at performance yung concern ko dun, yung wag nalang magsuffer yung katawan ko. Everytime you overdo something may kakambal na risk yan.
sir @badass_vinch
yung zercher parang goblet squat din? pero yung nga lang barbell yung zercher...
Medyo hardcore version ng goblet kasi nakasabit sa arms yung barbell. Kung hindi ka sanay sa sakit hindi mo kakayanin yung zercher. Yung goblet kasi hawak mo yung weight, madali pero hindi ka makakabuhat ng mabigat. Zercher uncomfortable pero mas may progression ka sa weight. Not to mention yung tama nya sa core, magcacramps yung abs mo sa sobrang flex.
sir @badass_vinch
yung zercher parang goblet squat din? pero yung nga lang barbell yung zercher...
Medyo hardcore version ng goblet kasi nakasabit sa arms yung barbell. Kung hindi ka sanay sa sakit hindi mo kakayanin yung zercher. Yung goblet kasi hawak mo yung weight, madali pero hindi ka makakabuhat ng mabigat. Zercher uncomfortable pero mas may progression ka sa weight. Not to mention yung tama nya sa core, magcacramps yung abs mo sa sobrang flex.
wow oks sir Vinch...sama ko to next lowerbody training ko..
sir @badass_vinch
yung zercher parang goblet squat din? pero yung nga lang barbell yung zercher...
Medyo hardcore version ng goblet kasi nakasabit sa arms yung barbell. Kung hindi ka sanay sa sakit hindi mo kakayanin yung zercher. Yung goblet kasi hawak mo yung weight, madali pero hindi ka makakabuhat ng mabigat. Zercher uncomfortable pero mas may progression ka sa weight. Not to mention yung tama nya sa core, magcacramps yung abs mo sa sobrang flex.
wow oks sir Vinch...sama ko to next lowerbody training ko..
Sapul quads mo dyan front squat/zercher squat combo. Magdala ka lang pambalot sa braso kasi masakit yan sa forearms and biceps tsaka para hindi madulas. Gasgas at pasa aabutin mo. haha
sir @badass_vinch
yung zercher parang goblet squat din? pero yung nga lang barbell yung zercher...
Medyo hardcore version ng goblet kasi nakasabit sa arms yung barbell. Kung hindi ka sanay sa sakit hindi mo kakayanin yung zercher. Yung goblet kasi hawak mo yung weight, madali pero hindi ka makakabuhat ng mabigat. Zercher uncomfortable pero mas may progression ka sa weight. Not to mention yung tama nya sa core, magcacramps yung abs mo sa sobrang flex.
wow oks sir Vinch...sama ko to next lowerbody training ko..
Sapul quads mo dyan front squat/zercher squat combo. Magdala ka lang pambalot sa braso kasi masakit yan sa forearms and biceps tsaka para hindi madulas. Gasgas at pasa aabutin mo. haha
Standing Military Press (behind the neck)
100lbs x 20,18
120lbs x 17, 15
Circuit:
Set:1
HS Shoulder Press 160lbs x 15
Cable Rows 200lbs x 12
Machine Shoulder Press 120lbs x 12
V-bar Pulldowns 120lbs x 12
Set:2
HS Shoulder Press 200lbs x 12
Cable Rows 200lbs x 10
Machine Shoulder Press 120lbs x 10
V-bar Pulldowns 120lbs x 12
Set:3
HS Shoulder Press 200lbs x 12
Cable Rows 200lbs x 12
Machine Shoulder Press 120lbs x 12
V-bar Pulldowns 120lbs x 12
Circuit:
Rear/Side/Front Raises (using 15-20-25lbs per set AMRAP)
Rear Delt DB Rows
50lbs x 3 sets to failure
Circuit: (10 minutes medley)
Machine Curls
Barbell Curls
EZbar Curls
Tricep Rope Pressdown
Single Arm Tricep Pressdown
Cable Curls
Walk home 15 minutes
Nagcrack wrist ko sa barbell curl. May mobility issues talaga ako sa right side ng katawan ko. Sa EZbar ok naman kahit 100-115lbs pero sa straight bar masakit.
Nagcrack wrist ko sa barbell curl. May mobility issues talaga ako sa right side ng katawan ko. Sa EZbar ok naman kahit 100-115lbs pero sa straight bar masakit.
Aw! nadale ka nanaman sir... gulat nga ako sa wrist mo eh dami lubog tsaka bukol din hehe...
Squats
160lbs x 12
200lbs x 12
245lbs x 12
265lbs x 5
225lbs x 5
265lbs x 3
225lbs x 5
265lbs x 4
225lbs x 5
290lbs x 2 dropset - 225lbs x 2 - 160lbs x 2
sir V, bago to ah...superset ng squat pero binababa at tinataas mo ang poundage tapos dropset...
kopyahin ko sir ah para sa susunod na training...pwede?
Squats
160lbs x 12
200lbs x 12
245lbs x 12
265lbs x 5
225lbs x 5
265lbs x 3
225lbs x 5
265lbs x 4
225lbs x 5
290lbs x 2 dropset - 225lbs x 2 - 160lbs x 2
sir V, bago to ah...superset ng squat pero binababa at tinataas mo ang poundage tapos dropset...
kopyahin ko sir ah para sa susunod na training...pwede?
No problem bro, pahinga mo lang dyan palit/tangal plates. pump then power.
Comments
Front Squats
Oo, minsan nga double split pa sa isang araw. Babalik ako sa hapon or gabi for the follow up session. Pero hindi yun lagi ginagawa. I get better results if I stick with the schedule. 2-3 days na rest then follow up training. Kasi diba upper/lower split ako so 2nd upper body session ko nalang titirahain ulit. basta as much as possible may rest din in between. Hindi na nga yung growth at performance yung concern ko dun, yung wag nalang magsuffer yung katawan ko. Everytime you overdo something may kakambal na risk yan.
July 9, 2015
Duration 5:30-7:00
Stretching 10 minutes
Abdominal Circuit 10 minutes
Front Squats
120lbs x 6
120lbs x 10
160lbs x 8
160lbs x 6
180lbs x 4
180lbs x 3
200lbs x 3
200lbs x 3
Zercher Squats
180lbs x 6
220lbs x 3
220lbs x 4
Walk home 15 minutes
yung zercher parang goblet squat din? pero yung nga lang barbell yung zercher...
Medyo hardcore version ng goblet kasi nakasabit sa arms yung barbell. Kung hindi ka sanay sa sakit hindi mo kakayanin yung zercher. Yung goblet kasi hawak mo yung weight, madali pero hindi ka makakabuhat ng mabigat. Zercher uncomfortable pero mas may progression ka sa weight. Not to mention yung tama nya sa core, magcacramps yung abs mo sa sobrang flex.
wow oks sir Vinch...sama ko to next lowerbody training ko..
Sapul quads mo dyan front squat/zercher squat combo. Magdala ka lang pambalot sa braso kasi masakit yan sa forearms and biceps tsaka para hindi madulas. Gasgas at pasa aabutin mo. haha
noted sir V...salamat excited ako...
Duration 6:30-8:10pm
Stretching 15 minutes
Abdominal Circuit 10 minutes
Standing Military Press (behind the neck)
100lbs x 20,18
120lbs x 17, 15
Circuit:
Set:1
HS Shoulder Press 160lbs x 15
Cable Rows 200lbs x 12
Machine Shoulder Press 120lbs x 12
V-bar Pulldowns 120lbs x 12
Set:2
HS Shoulder Press 200lbs x 12
Cable Rows 200lbs x 10
Machine Shoulder Press 120lbs x 10
V-bar Pulldowns 120lbs x 12
Set:3
HS Shoulder Press 200lbs x 12
Cable Rows 200lbs x 12
Machine Shoulder Press 120lbs x 12
V-bar Pulldowns 120lbs x 12
Circuit:
Rear/Side/Front Raises (using 15-20-25lbs per set AMRAP)
Rear Delt DB Rows
50lbs x 3 sets to failure
Circuit: (10 minutes medley)
Machine Curls
Barbell Curls
EZbar Curls
Tricep Rope Pressdown
Single Arm Tricep Pressdown
Cable Curls
Walk home 15 minutes
Nagcrack wrist ko sa barbell curl. May mobility issues talaga ako sa right side ng katawan ko. Sa EZbar ok naman kahit 100-115lbs pero sa straight bar masakit.
Aw! nadale ka nanaman sir... gulat nga ako sa wrist mo eh dami lubog tsaka bukol din hehe...
http://pinoybodybuilding.com/blog/third-world-gains/
may nabasa ko konti kaso busy ko by that time kaya di ko nabusisi... salamat sir V!
Sir V pinost ko sa fb ko tapos tinag ko ung mga ilang gym peeps sa fb ko hehehe
Dagdag motivatio baga
Sa dami mong pic hindi ko alam kung ano ilalagay ko hahaha. huhugot nalang ako sa mga pics ng PBB members pag may bagong article para dagdag exposure
Duration 5:30-7:10pm
Stretching 15 minutes
Abdominal Circuit 10 minutes
Giant Set:
Incline Bench Press 135lbs x 20
Trapbar Deadlift 225lbs x 10
Neutral Pullups BW x 12
Incline Bench Press 175lbs x 15
Trapbar Deadlift 290lbs x 8
Neutral Pullups BW x 12
Incline Bench Press 205lbs x 10
Trapbar Deadlift 355lbs x 5
Neutral Pullups BW x 12
Incline Bench Press 225lbs x 5
Trapbar Deadlift 380lbs x 5
Neutral Pullups BW+44 x 5
Incline Bench Press
205lbs x 8 dropset to 135lbs x 15 restpause + 4 + 4 + 4
Cable Crossover
60lbs per side x 3 sets to near failure
Dips
BW+44 x 20
BW+44 x 12
V-bar Chinups
BW x 8+5+5
Walk home 15 minutes
Duration 5:40-7:30pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Squats
160lbs x 12
200lbs x 12
245lbs x 12
265lbs x 5
225lbs x 5
265lbs x 3
225lbs x 5
265lbs x 4
225lbs x 5
290lbs x 2 dropset - 225lbs x 2 - 160lbs x 2
Machine Squats
220lbs x 20
300lbs x 15
350lbs x 12
Leg Extensions
200lbs x 15 x 6
Standing Single Leg Curls
40lbs x 7 sets to failure per leg
Standing Calf Raises
350lbs x 20 x 6
Walk home 15 minutes
sir V, bago to ah...superset ng squat pero binababa at tinataas mo ang poundage tapos dropset...
kopyahin ko sir ah para sa susunod na training...pwede?
No problem bro, pahinga mo lang dyan palit/tangal plates. pump then power.
Hindi ko masabing wave loading exactly kasi hindi ako nagincrease ng load every set. and short rest periods din. Yung work capacity tinignan ko dyan
225lbs x 5
265lbs x 3
225lbs x 5
265lbs x 4
*Same weight used pero more reps in less time yung second set.
225lbs x 5
290lbs x 2 dropset - 225lbs x 2 - 160lbs x 2
*eto work set#3 considered failed kasi sobrang pumped nung legs ko hindi nako makababa. kahit idrop ko pa yung weight ang tight na talaga.
So I assume ok yung attack ko sa squat routine na ito. Yung warm up sets pa lang kasi nakakapump na dahil wala halos pahinga.
Duration 6:05-8:15pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Standing OHP
115lbs x 20,15
135lbs x 15
Pushpress 160lbs x 8
Standing OHP 115lbs x 10
Pushpress 160lbs x 8
Standing OHP 115lbs x 12
Pullups
BW+44lbs x 5,5,5,5,5,5
Superset: HS Shoulder Press and HS Rows
180lbs x 12 / 220lbs x 12 (3 sets)
Narrow Grip Bench Press
180lbs x 15
200lbs x 6,8
Rear /Side / Front Raises
Rear Delt Rows
Machine Curls
Cable Curls
One Arm Tri Pressdown
Rope Pressdown
Walk Home 15 minutes