BACK SQUAT (bonus set) Medyo hirap nako dito. I'm not suppose to do another set kaso for video purposes humirit pa ng isa since bihirang bihra naman ako mag near max sa Squat and Deadlift variations on the same day/same workout
Bro, ok lang ba gawin ang farmer's walk during "rest" days ?
M-W-F ang training ko. Balak ko gawin yung farmer's walk sa T-Th
Bibili ako ng kettlebells tapos dito sa subdivision maglakad
Actually mas mahirap ang farmers walk compared to DL and squat if done with max intensity. If you do it on rest days at mabigat ang KB mo, baka mas mahirap pa yun kesa sa MWF training. So hidi na rest day yun. But I like your plan, makakatulong yan sayo basta ichallenge mo lang sarili mo. Mahirap kasi minsan magfocus pag sa ibang lugar ka nagtraining lalo na at hindi gym environment. Mahal ang 24kg KB nakita ko sa Chirs sports (not sure sa price).
Kung ako sayo bili ka nalang ng plates at yung short DB bars na may lock. Para pwede ka magprogress sa weight at madami ka pa magagawang exercise. Unlike yung heaviest KB very limited magagawa mo dun at sayang yun pag magaan na sayo.
Superset: Narrow Grip Bench Press and Close Grip Pullups
155lbs x 12 / BW x 5
205lbs x 8 / BW x 5
205lbs x 5 / BW x 4
205lbs x 7 / BW x 4
225lbs x 4 / BW x 3
Narrow Grip Bench Press (dropset)
225lbs x 2
180lbs x 6
160lbs x 6
140lbs x 8
120lbs x 12
Pullups Mix
BW x 13
Superset: Machine Shoulder Press and HS Rows
130lbs x 15 / 200lbs x 15 (3 sets)
@Jettie same lang ng tama yan with freeweights kung per exercise mo gagawin. Kung gagawin mo in series/circuit perfect for conditioning work kasi combo ng isolation, compound and explosive exercises magagawa mo using the same bar.
Bro, ok lang ba gawin ang farmer's walk during "rest" days ?
M-W-F ang training ko. Balak ko gawin yung farmer's walk sa T-Th
Bibili ako ng kettlebells tapos dito sa subdivision maglakad
Actually mas mahirap ang farmers walk compared to DL and squat if done with max intensity. If you do it on rest days at mabigat ang KB mo, baka mas mahirap pa yun kesa sa MWF training. So hidi na rest day yun. But I like your plan, makakatulong yan sayo basta ichallenge mo lang sarili mo. Mahirap kasi minsan magfocus pag sa ibang lugar ka nagtraining lalo na at hindi gym environment. Mahal ang 24kg KB nakita ko sa Chirs sports (not sure sa price).
Kung ako sayo bili ka nalang ng plates at yung short DB bars na may lock. Para pwede ka magprogress sa weight at madami ka pa magagawang exercise. Unlike yung heaviest KB very limited magagawa mo dun at sayang yun pag magaan na sayo.
Thanks, bro
Nabasa ko nga na great overall muscle builder ang heavy farmer's walk pero neglected by most people dahil sobrang simple daw ng exercise. Iniisip ko na rin na mag home gym na lang. Pasadya ako ng pull up and dip station. Tapos kettlebell pressing, kettlebell swings, and farmer's walk. Malaki rin matitipid ko pag home gym. Plano ko na rin kasi lumagay sa tahimik next year
Bro, ok lang ba gawin ang farmer's walk during "rest" days ?
M-W-F ang training ko. Balak ko gawin yung farmer's walk sa T-Th
Bibili ako ng kettlebells tapos dito sa subdivision maglakad
Actually mas mahirap ang farmers walk compared to DL and squat if done with max intensity. If you do it on rest days at mabigat ang KB mo, baka mas mahirap pa yun kesa sa MWF training. So hidi na rest day yun. But I like your plan, makakatulong yan sayo basta ichallenge mo lang sarili mo. Mahirap kasi minsan magfocus pag sa ibang lugar ka nagtraining lalo na at hindi gym environment. Mahal ang 24kg KB nakita ko sa Chirs sports (not sure sa price).
Kung ako sayo bili ka nalang ng plates at yung short DB bars na may lock. Para pwede ka magprogress sa weight at madami ka pa magagawang exercise. Unlike yung heaviest KB very limited magagawa mo dun at sayang yun pag magaan na sayo.
Thanks, bro
Nabasa ko nga na great overall muscle builder ang heavy farmer's walk pero neglected by most people dahil sobrang simple daw ng exercise. Iniisip ko na rin na mag home gym na lang. Pasadya ako ng pull up and dip station. Tapos kettlebell pressing, kettlebell swings, and farmer's walk. Malaki rin matitipid ko pag home gym. Plano ko na rin kasi lumagay sa tahimik next year
thaats what i thought too sa farmers walk dati pero nung triny ko kahit 80-80 each arm lang damn its hard bro!
August 24, 2015
Duration 4:40-5:30pm @RAVE Fitness Center
Quick and easy workout lang pampapawis dahil may trankaso. Hindi sana ako magbubuhat kaso nung nalaman ko na bukas na ulit yung Rainforest Gym nagpamember agad ako nung umaga. Nung nakita ko yung gym nawala yung sakit ko, ang ganda! Kaya ayun bumalik ako nung hapon para masubukan mga bagong gamit. Yun pa din mga gamit dinagdagan lang at totally binago yung lugar. Mala Golds and level nya, CR and locker pa lang. Sa equipments di ganun kaganda for my kind of training right now pero para sa iba solb to! RAVE Fitness Center na name nya ngayon.
Pros:
30 pesos per session only
5 pesos locker
Gym is inside RAVE Park (Nature themed park kaya fresh air, mala gubat sa dami ng puno)
Pwede magcardio outside kasi parang oval yung kalsada
Very spacious (Second Floor for karate and zumba pero pede ka magjogging sa taas sa sobrang luwang)
Free water
Free parking
For members only kaya solo mo halos yung gym dahil konti lang members
Cons
EXCLUSIVE FOR PASIG RESIDENTS ONLY
Hassle magbayad ng entrance kasi sa Gate ng park pa instead na sa reception
Squats
120lbs x 10
150lbs x 10
200lbs x 5
230lbs x 5
Superset: Squats and Iso Flat Press
230lbs x 3 / 200lbs x 15
230lbs x 5 / 250lbs x 15
230lbs x 5 / 270lbs x 12
200lbs x 5 / 290lbs x 10
Pullups
BW+25 x 8
BW+35lbs x 8 x 2
BW+25 x 8
Iso Incline Press (all sets finished with BW Pullups)
270lbs x 8 x 3
Chest Supported Tbar Rows
135lbs x 7 x 3
Iso Shoulder Press (all sets finished with Machine Rear Delt Rows 100lbs)
180lbs x 12 x 3
Cable Crossover (various angles using 2 adjustable cable machines)
4 supersets to failure
60lbs per side for chest level
50lbs per side for above head level
Tricep Pressdown
Single Arm Tricep Pressdown
Machine Curls
Rear, Side and Front Raises
May trangkaso pa din ako pagising pero super excited talaga ako magbuhat sa Rainforest dahil namiss ko sya talaga! Badtrip nga kasi next week pa yung scheduled training break ko (same period as last year) pero bumigay na katawan ko a week before siguro dahil na din sa bugbugang training for 4 weeks plus crash dieting ng two weeks. I'm now down to 180-181lbs (from 186lbs last July 30). Kung hindi siguro ako naliligo sa ulan habang naglalakad pauwi baka hindi ako nagkasakit. Anyway, gusto ko itsura ko ngayon kasi hindi ako namayat at nagimprove konti yung cuts. Kakatuwa lang kasi I feel like a wizard sa pag manipulate ng katawan ko at ako din mismo nabibilib sa timely results na nakukuha ko. Pag tapak ko sa scale at harap sa salamin sabi ko sa sarili ko "serious brah? just like that? Talagang experience is the best teacher
Nakabili ako ng mga sample bags ng ASSAULT sa CnC for 200pesos (7 servings per bag w/ scoop). Not bad na din since lumalabas yung 30 servings na around 1500pesos e nakuha ko lang ng 800 pesos. Not a fan of Assault kasi lahat halos ng ingredients nya e meron ako (Beta alanine, crea, BCAA etc.) pero binili ko na din dahil mura at sayang ang punta ko sa CnC kung wala man lang ako nabili. Kabadtrip na mga tinda dun puro waste of money.
Anyway, Tinodo ko pre WO ko kahapon. 1.5 scoops Assault, 1 scoop Green Mag, 5g BCAA, 2g Beta alanine. Hindi ko usually ginagawa yun kasi di ko naman kelangan ng ganung dosage kaso since may sakit kelangan ng extra push.
Ayun, matapang nga! Parang nawala lagnat ko nung pinawisan na. Kahit pag uwi alive pa din ako kaya nakapagbasketball pa ako nung hapon. Uminom nalang ako ng 2 extra joss+2g Beta alanine bago maglaro just incase may crash effect yung assault. Solb! Ngayon nalang ulit ako naglaro ng ganung katagal at medyo beastmode haha
Comments
Duration 6:00-8:10pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Front Squats
135lbs x 3,4,5,6,7,8
160lbs x 3,3
Back Squats (dropset)
225lbs x 6
200lbs x 6
180lbs x 6
135lbs x 6
250lbs x 3
200lbs x 5
135lbs x 10
Front Squat
133lbs x 15
Back Squat
200lbs x 10
Front Squat
133lbs x 12
Leg Extension
200lbs x 12 x 3
Single Leg Curls
40lbs x 12 x 4 per leg
Standing Calf Raises
300lbs x 6 sets to failure
Walk home 15 minutes
**Yoga before bed 20 minutes
This feels like a pullup and pullover in one. I'll start doing more of this every upperbody workout.
Duration 5:00-7:00pm
Basketball
Sa park ng subdivision lang namin. Wala nako balak maglaro sa ibang lugar dahil sawa nako sa basketball. Cardio lang sya sakin.
Duration 5:50-8:00pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Flat Bench Press
140lbs x 20
180lbs x 15
200lbs x 10
** Close Grip Pullups BW x 10,8,6
230lbs x 3,4,3
SUPERSET: Tbar Rows and Dips
150lbs x 12 / BW x 20
180lbs x 10 / BW+44lbs x 15
200lbs x 8 / BW+66lbs x 15
200lbs x 6 / BW+100lbs x 10
HS Shoulder Press
200lbs x 8,8,7
Chest Supported DB Rows
60lbs per arm x 15,15,10
Front and Side Raises Combo
DB Preacher Curls
Machine Curls
Single Arm Tricep Pressdown
Rope Press down
Rear Raises
Neutral Pullups
BW x 10,8,6
Walk home 15 minutes
Duration 7:15-9:10pm
Stretching 15 minutes
Squats
120lbs x 8
170lbs x 8
210lbs x 6
255lbs x 5
275lbs x 3
300lbs x 3
300lbs x 2
Trapbar Deadlift
310lbs x 6
360lbs x 6
400lbs x 3
Standing Calf Raises
300lbs x 6 sets to failure (all sets paired with Machine Leg Raises)
Decline Medball Twist 2 sets to failure
Walk home 15 minutes
BACK SQUAT (bonus set)
Medyo hirap nako dito. I'm not suppose to do another set kaso for video purposes humirit pa ng isa since bihirang bihra naman ako mag near max sa Squat and Deadlift variations on the same day/same workout
Duration 5:40-8:20pm
Stretching 15 minutes
Abdominal Circuit 10 minutes
Giant Set:
Close Grip Pullups BW x 10
Incline Bench Press 160lbs x 18
Close Grip Pullups BW x 10
Close Grip Pullups BW x 10
Incline Bench Press 180lbs x 12
Close Grip Pullups BW x 8
Incline Bench Press (Dropset)
200lbs x 7
180lbs x 8
160lbs x 7
140lbs x 7
120lbs x 12
Neutral Pullups
BW+33lbs x 6,6,8,6
BW x 10
Dips
BW+66lbs x 12
BW+77lbs x 12
BW+88lbs x 12
Superset: HS Rows and Chest Supported Tbar Rows
240lbs x 10 / 100lbs x 10
240lbs x 10 / 120lbs x 10
Chest Supported DB Rows
65lbs per arm x 13,12
70lbs per arm x 10
HS Shoulder Press
180lbs x 12 x 3
Cable Crossover
60lbs per side x 15 x 3
Machine Curls
DB Curls
Cable Rope Curls
Rope Pressdown
Overhead Tricep Extension
Rear Raises
Side raises
Front Raises
Walk home 15 minutes
Can't wait for part 2 :biggrin:
Bro, ok lang ba gawin ang farmer's walk during "rest" days ?
M-W-F ang training ko. Balak ko gawin yung farmer's walk sa T-Th
Bibili ako ng kettlebells tapos dito sa subdivision maglakad
Actually mas mahirap ang farmers walk compared to DL and squat if done with max intensity. If you do it on rest days at mabigat ang KB mo, baka mas mahirap pa yun kesa sa MWF training. So hidi na rest day yun. But I like your plan, makakatulong yan sayo basta ichallenge mo lang sarili mo. Mahirap kasi minsan magfocus pag sa ibang lugar ka nagtraining lalo na at hindi gym environment. Mahal ang 24kg KB nakita ko sa Chirs sports (not sure sa price).
Kung ako sayo bili ka nalang ng plates at yung short DB bars na may lock. Para pwede ka magprogress sa weight at madami ka pa magagawang exercise. Unlike yung heaviest KB very limited magagawa mo dun at sayang yun pag magaan na sayo.
Duration 6:10-8:00pm
Stretching 15 minutes
Abdominal Circuit 10 minutes
Back Squat
135lbs x 10 x 10 (every 10 seconds)
175lbs x 10 x 5 (every 15 seconds)
225lbs x 5 x 3 (every 25 seconds)
Front Squats
135lbs x 15
155lbs x 10
177lbs x 5
177lbs x 5 superset with Back Squats 177lbs x 10
Standing Calf Raises
280lbs x 8 sets to failure
Leg Extension
200lbs x 12 x 5
Single Leg Curls
40lbs x 7 sets to failure per leg
Leg Raises 2 sets
Decline Medball Twist 2 sets
Walk home 15 minutes
Duration 6:10-8:00pm
Stretching 15 minutes
Abdominal Circuit 15 minutes
Push Press
115lbs x 10,8.6,6
Explosive Close Grip Pullups (bar touching the abdomen like muscle ups)
BW x 10,8,6,5
Landmine Squat and Press (olympic bar weight not incuded)
30kg x 10
30kg x 5 per arm
45kg x 8
60kg x 5
60kg x 4
Farmer Walk
220lbs = 40meters
220lbs = 36 meters
260lbs = 36 meters
260lbs = 36 meters
Abdominal Circuit 10 minutes
Stretching 5 minutes
Walk home 15 minutes
Duration 7:30-9:00pm
Stretching 20 minutes
Abdominal Circuit 5 minutes
Superset: Narrow Grip Bench Press and Close Grip Pullups
155lbs x 12 / BW x 5
205lbs x 8 / BW x 5
205lbs x 5 / BW x 4
205lbs x 7 / BW x 4
225lbs x 4 / BW x 3
Narrow Grip Bench Press (dropset)
225lbs x 2
180lbs x 6
160lbs x 6
140lbs x 8
120lbs x 12
Pullups Mix
BW x 13
Superset: Machine Shoulder Press and HS Rows
130lbs x 15 / 200lbs x 15 (3 sets)
Seated Cable Rows
100lbs x 50
Dips
BW x 50
HS Shoulder Press
120lbs x 20 x 3
Machine Curls
Rear Raises
Walk home 15 minutes
http://pinoybodybuilding.com/Thread-Training-Suggestions-For-The-Day?pid=137573#pid137573
Duration 3:15-5:00pm
Stretching 20 minutes
HS Isolateral Leg Press
310lbs x 25
420lbs x 20
550lbs x 15
660lbs x 6,6
*all sets finished with Incline Board Leg Raises
Front Squats
135lbs x 8,8
115lbs x 15,18
155lbs x 20 (Back Squat)
Machine Squats
250lbs x 15
300lbs x 10
Standing Calf Raises
300lbs x 6 sets to failure
Abdominal Circuit 15 minutes
Walk home 15 minutes
Thanks, bro
Nabasa ko nga na great overall muscle builder ang heavy farmer's walk pero neglected by most people dahil sobrang simple daw ng exercise. Iniisip ko na rin na mag home gym na lang. Pasadya ako ng pull up and dip station. Tapos kettlebell pressing, kettlebell swings, and farmer's walk. Malaki rin matitipid ko pag home gym. Plano ko na rin kasi lumagay sa tahimik next year
thaats what i thought too sa farmers walk dati pero nung triny ko kahit 80-80 each arm lang damn its hard bro!
August 24, 2015
Duration 4:40-5:30pm
@RAVE Fitness Center
Quick and easy workout lang pampapawis dahil may trankaso. Hindi sana ako magbubuhat kaso nung nalaman ko na bukas na ulit yung Rainforest Gym nagpamember agad ako nung umaga. Nung nakita ko yung gym nawala yung sakit ko, ang ganda! Kaya ayun bumalik ako nung hapon para masubukan mga bagong gamit. Yun pa din mga gamit dinagdagan lang at totally binago yung lugar. Mala Golds and level nya, CR and locker pa lang. Sa equipments di ganun kaganda for my kind of training right now pero para sa iba solb to! RAVE Fitness Center na name nya ngayon.
Pros:
30 pesos per session only
5 pesos locker
Gym is inside RAVE Park (Nature themed park kaya fresh air, mala gubat sa dami ng puno)
Pwede magcardio outside kasi parang oval yung kalsada
Very spacious (Second Floor for karate and zumba pero pede ka magjogging sa taas sa sobrang luwang)
Free water
Free parking
For members only kaya solo mo halos yung gym dahil konti lang members
Cons
EXCLUSIVE FOR PASIG RESIDENTS ONLY
Hassle magbayad ng entrance kasi sa Gate ng park pa instead na sa reception
Training#1
Duration 9:00-11:00am
Stretching 10 minutes
Abdominal Circuit 10 minutes
Squats
120lbs x 10
150lbs x 10
200lbs x 5
230lbs x 5
Superset: Squats and Iso Flat Press
230lbs x 3 / 200lbs x 15
230lbs x 5 / 250lbs x 15
230lbs x 5 / 270lbs x 12
200lbs x 5 / 290lbs x 10
Pullups
BW+25 x 8
BW+35lbs x 8 x 2
BW+25 x 8
Iso Incline Press (all sets finished with BW Pullups)
270lbs x 8 x 3
Chest Supported Tbar Rows
135lbs x 7 x 3
Iso Shoulder Press (all sets finished with Machine Rear Delt Rows 100lbs)
180lbs x 12 x 3
Cable Crossover (various angles using 2 adjustable cable machines)
4 supersets to failure
60lbs per side for chest level
50lbs per side for above head level
Tricep Pressdown
Single Arm Tricep Pressdown
Machine Curls
Rear, Side and Front Raises
May trangkaso pa din ako pagising pero super excited talaga ako magbuhat sa Rainforest dahil namiss ko sya talaga! Badtrip nga kasi next week pa yung scheduled training break ko (same period as last year) pero bumigay na katawan ko a week before siguro dahil na din sa bugbugang training for 4 weeks plus crash dieting ng two weeks. I'm now down to 180-181lbs (from 186lbs last July 30). Kung hindi siguro ako naliligo sa ulan habang naglalakad pauwi baka hindi ako nagkasakit. Anyway, gusto ko itsura ko ngayon kasi hindi ako namayat at nagimprove konti yung cuts. Kakatuwa lang kasi I feel like a wizard sa pag manipulate ng katawan ko at ako din mismo nabibilib sa timely results na nakukuha ko. Pag tapak ko sa scale at harap sa salamin sabi ko sa sarili ko "serious brah? just like that? Talagang experience is the best teacher
Training#2
Duration 3:30-6:00pm
Basketball game
Nakabili ako ng mga sample bags ng ASSAULT sa CnC for 200pesos (7 servings per bag w/ scoop). Not bad na din since lumalabas yung 30 servings na around 1500pesos e nakuha ko lang ng 800 pesos. Not a fan of Assault kasi lahat halos ng ingredients nya e meron ako (Beta alanine, crea, BCAA etc.) pero binili ko na din dahil mura at sayang ang punta ko sa CnC kung wala man lang ako nabili. Kabadtrip na mga tinda dun puro waste of money.
Anyway, Tinodo ko pre WO ko kahapon. 1.5 scoops Assault, 1 scoop Green Mag, 5g BCAA, 2g Beta alanine. Hindi ko usually ginagawa yun kasi di ko naman kelangan ng ganung dosage kaso since may sakit kelangan ng extra push.
Ayun, matapang nga! Parang nawala lagnat ko nung pinawisan na. Kahit pag uwi alive pa din ako kaya nakapagbasketball pa ako nung hapon. Uminom nalang ako ng 2 extra joss+2g Beta alanine bago maglaro just incase may crash effect yung assault. Solb! Ngayon nalang ulit ako naglaro ng ganung katagal at medyo beastmode haha