sir V, ano nga ung ingredients sa mga preworkout na kelangan hanapin? ung prang mag susuper saiyan ka hehe.thanks.bka bumili ako mamaya sa CnC nung MP Preworkout eh.thanks
@BANE 2-3 scoops mo nalang para full dose. sakto yan ubos by october. btw, alam mo ba ilang grams ng caffeine per scoop ng assault?
nakakatakot hahahahaha!!! baka masayang ko lang sir V sa pag kakaalam ko if im not mistaken, approx 200mg of caffeine.pero ibang caffeine ata ung gamit, parang, pure energy ba un? mas malakas kesa normal caffeine
Iso Incline Press
180lbs x 10
220lbs x 8
250lbs x 8
270lbs x 5,4
Superset: Iso Flat Press and Chest Supported Tbar Rows
270lbs x 7 / 105lbs x 15
270lbs x 7 / 140lbs x 7
270lbs x 9 / 140lbs x 8
290lbs x 6 / 140lbs x 8
Cable Crossover
5 sets of different angles (low to high attachment)
Superset: Pullups and Cross Cable Face Pulls
BW x 10 / 100lbs x 10
BW x 8 / 100lbs x 10
BW x 6 / 100lbs x 8
panu ginawa mo sir sa 100reps mo in 21mins?
binababa mo pa yung bar?
Oo bro. Goal ko is maka gawa ng 100 reps. ikaw bahala kung pano mo hahatiin yung sets. pero very short rest periods para macomplete mo ng mabilis. Next time na gagawin ko ito, meron nako time to beat na 21 minutes. Next time dapat maka 100 reps ako in less time. Same din ito ng ginawa ko sa pullups nung monday. Yun nga lang may fatigue factor na yung pullups kasi 2nd exercise ko sya tapos dami pa epal sumisingit sa bar. siguro kaya ko yun in 15-18 minutes kung fresh at walang delay.
Yung dips naman AMRAP in 10 minutes. Pero sa utak ko 100 reps ang target ko.
Clean reps nga pala lahat yan to ensure na sabog yung muscle di tulad nung iba na pag may time limit e bara bara yung reps matapos lang. Mas mahalaga sakin yung quality ng reps kesa sa PR on time.
Sabi ko sayo grabe yung doms ng buong likod ko, chest, shoulder, tricep, traps, biceps, abs, legs, glutes, pati leeg! Parang pumped pa din yung muscle hangang ngayon.
panu ginawa mo sir sa 100reps mo in 21mins?
binababa mo pa yung bar?
Oo bro. Goal ko is maka gawa ng 100 reps. ikaw bahala kung pano mo hahatiin yung sets. pero very short rest periods para macomplete mo ng mabilis. Next time na gagawin ko ito, meron nako time to beat na 21 minutes. Next time dapat maka 100 reps ako in less time. Same din ito ng ginawa ko sa pullups nung monday. Yun nga lang may fatigue factor na yung pullups kasi 2nd exercise ko sya tapos dami pa epal sumisingit sa bar. siguro kaya ko yun in 15-18 minutes kung fresh at walang delay.
Yung dips naman AMRAP in 10 minutes. Pero sa utak ko 100 reps ang target ko.
Clean reps nga pala lahat yan to ensure na sabog yung muscle di tulad nung iba na pag may time limit e bara bara yung reps matapos lang. Mas mahalaga sakin yung quality ng reps kesa sa PR on time.
Sabi ko sayo grabe yung doms ng buong likod ko, chest, shoulder, tricep, traps, biceps, abs, legs, glutes, pati leeg! Parang pumped pa din yung muscle hangang ngayon.
Ayus sir! gayahin ko to sir Vinch? apply ko sa upperbody training ko mamaya yung 100reps, pag hindi kinaya ang mahalaga clean reps dapat.
@Dimzon03 basta complet mo pa din yung 100 reps kahit pagod ka na. ok lang kahit 3-5 reps installment. Ganun talaga. Kahit naman ako halfway wasted na din pero di ako tumitigil. kahit paisa isa nalang basta macomplete yung 100.
@Dimzon03 basta complet mo pa din yung 100 reps kahit pagod ka na. ok lang kahit 3-5 reps installment. Ganun talaga. Kahit naman ako halfway wasted na din pero di ako tumitigil. kahit paisa isa nalang basta macomplete yung 100.
Ok sir... ire-ready kona sarili ko mamaya. yari sakin yang 100reps nayan hehehe.
sir may i-PM ako sayu mamaya ah :biggrin:
Superset: Incline Iso Press and Chest Supported Tbar (neutral grip)
180lbs x 12 / 100lbs x 12 (2 sets)
220lbs x 10 / 100lbs x 12
240lbs x 10 / 100lbs x 12
270lbs x 6 / 130lbs x 8
270lbs x 8 / 130lbs x 8
Superset: Flat Iso Press and Chest Supported Tbar (overhand grip)
270lbs x 8 / 130lbs x 7
270lbs x 10 / 130lbs x 7
Incline Machine Flyes
30lbs per side x 3 sets to failure
Isolateral Cable Rows
7 sets to failure (various angles and weights)
Iso Shoulder Press
120lbs,140lbs,160lbs,180lbs x 12-15 reps
Comments
Sa Ansleka bro 200 lang. Sa iba 250 e. Bilisan mo konti nalang pinakyaw ko na e hahaha
haha paktay, bukas pa sweldo namin haha.sna meron na mya pra kuha din ako
Duration 6:45-8:20pm
Stretching 15 minutes
Abdominal Circuit 10 minutes
Squats
100lbs x 10
120lbs x 10
140lbs x 10
160lbs x 7
180lbs x 7
200lbs x 7,6,10
Single Leg Extension
70lbs per leg x 7 sets to failure
Single Leg Curls
60lbs right leg x 5 sets to failure
50lbs left leg x 5 sets to failure
Standing Calf Raises
400lbs x 20 x 5
preJYM
Nutrex Outlift
Musclepharm Wreckage
para sakin yan na yung may pinka kumpleto at hindi underdosed. Meron nyan sa CnC. Pag namahalan ka eto second option na meron din dun (tia lolengs):
Scivation Psycho (buy1take1 sa supplement warehouse 1700 lang free shipping pa)
Metrx NuclearX
May mga sale na preWO dun sa dulo kaso expired ng August2015.
ON-Pre
ok sana to sir V 60 servings pa, kaso expiration october. gusto ko patusin kaso masasaayang ung isang tub sayang kung me kahati ako papatusin ko to
nakakatakot hahahahaha!!! baka masayang ko lang sir V
sobrang bago equips o talagang inayos yung mga kinakalawang? oly bars na rin ata sila
Wala pang olybars pero may rubber plates na.
30 per session lang +5 pesos locker. 300 pamember tapos may ID na yun.
Duration 6:00-7:45pm
Stretching 20 minutes
Abdominal Circuit 10 minutes
Warm up: Wide Lat pulldowns
Iso Incline Press
180lbs x 10
220lbs x 8
250lbs x 8
270lbs x 5,4
Superset: Iso Flat Press and Chest Supported Tbar Rows
270lbs x 7 / 105lbs x 15
270lbs x 7 / 140lbs x 7
270lbs x 9 / 140lbs x 8
290lbs x 6 / 140lbs x 8
Cable Crossover
5 sets of different angles (low to high attachment)
Superset: Pullups and Cross Cable Face Pulls
BW x 10 / 100lbs x 10
BW x 8 / 100lbs x 10
BW x 6 / 100lbs x 8
Rear, Side and Front Raises
Mahine Curls
DB Curls
Duration 6:00-7:45pm
Stretching 20 minutes
Abdominal Circuit 10 minutes
Squats
120lbs x 10
140lbs x 10
160lbs x 10
180lbs x 8
200lbs x 8
220lbs x 6
240lbs x 5
260lbs x 3
Front Squats
140lbs x 10
170lbs x 6
200lbs x 3
Zercher Squats
140lbs x 8
200lbs x 4
200lbs x 5
Leg extensions*
170lbs x 12-15 x 5
(Inserting a set of light shoulder presses in between sets)
Single Leg Curls
50lbs x 5 sets to failure (left)
60lbs x 5 sest to failure (right)
Seated Calf Raises
110lbs x 6 sets to failure
Duration 6:35-8:45pm
Stretching 15 minutes
Push Press (all sets finished with machine crunches)
111lbs x 5
121lbs x 5
133lbs x 5
143lbs x 5
160lbs x 4
177lbs x 3
Close Grip Pullups
BW x 7,6,8,6,5
HS Shoulder Press
160lbs x 15
180lbs x 12
200lbs x 10,8
HS Rows
220lbs x 12 x 2
240lbs x 10
Close Grip Bench Press (all sets finished with Rear Raises)
140lbs x 15
180lbs x 10,10,8
One Arm Tricep Pressdown
Rope Pressdown
Side and Front Raises
Machine Curls
Walk home 15 minutes
Duration 4:15-6:20pm
Stretching 20 minutes
HS Isolateral Legpress
440lbs x 15 x 3
580lbs x 15
700lbs x 10
Front Squats
125lbs x 10 x 2
145lbs x 8
165lbs x 5
185lbs x 3
145lbs x 6,6,6,6 (Every 30 seconds)
Standing Calf Raises
330lbs x 20 x 5
5 minutes Stationary Bike
Walk home 15 minutes
Duration 6:30-8:40pm
Stretching 15 minutes
Dips
111 reps in 10 minutes
Pullups (55 reps neutral, 45 reps close grip)
100 reps approx. 20 minutes
Dips
BW+44lbs x 15
BW+66lbs x 12
BW+77lbs x 10
Machine Shrugs
300lbs x 15
340lbs x 12,10
HS Shoulder Press
200lbs x 12,10
160lbs x 15,12,10
Machine Flyes
150lbs x 3 sets to failure
Side Raises
Front Raises
Heavy Cable Crunches
Walk home 15 minutes
Putragis na yan :hard:
Medyo bumabalik na endurance ko dahil sa kakakain hehe
Duration 6:15-8:30pm
Stretching 15 minutes
Front Squats
133lbs x 100 reps (completed in 21 minutes)
Back Squats
200lbs x 6
222lbs x 5
244lbs x 5
Leg Extensions
200lbs x 10 x 5
Single Leg Curls
40lbs x 10 x 5 per leg
Standing Calf Raises
340lbs x 20 x 5
Weighted Incline Board Leg Raises 5 sets
Walk home 15 minutes
panu ginawa mo sir sa 100reps mo in 21mins?
binababa mo pa yung bar?
Oo bro. Goal ko is maka gawa ng 100 reps. ikaw bahala kung pano mo hahatiin yung sets. pero very short rest periods para macomplete mo ng mabilis. Next time na gagawin ko ito, meron nako time to beat na 21 minutes. Next time dapat maka 100 reps ako in less time. Same din ito ng ginawa ko sa pullups nung monday. Yun nga lang may fatigue factor na yung pullups kasi 2nd exercise ko sya tapos dami pa epal sumisingit sa bar. siguro kaya ko yun in 15-18 minutes kung fresh at walang delay.
Yung dips naman AMRAP in 10 minutes. Pero sa utak ko 100 reps ang target ko.
Clean reps nga pala lahat yan to ensure na sabog yung muscle di tulad nung iba na pag may time limit e bara bara yung reps matapos lang. Mas mahalaga sakin yung quality ng reps kesa sa PR on time.
Sabi ko sayo grabe yung doms ng buong likod ko, chest, shoulder, tricep, traps, biceps, abs, legs, glutes, pati leeg! Parang pumped pa din yung muscle hangang ngayon.
Ayus sir! gayahin ko to sir Vinch? apply ko sa upperbody training ko mamaya yung 100reps, pag hindi kinaya ang mahalaga clean reps dapat.
Ok sir... ire-ready kona sarili ko mamaya. yari sakin yang 100reps nayan hehehe.
sir may i-PM ako sayu mamaya ah :biggrin:
Duration 6:30-8:10pm
Sretching 15 minutes
Superset: Incline Iso Press and Chest Supported Tbar (neutral grip)
180lbs x 12 / 100lbs x 12 (2 sets)
220lbs x 10 / 100lbs x 12
240lbs x 10 / 100lbs x 12
270lbs x 6 / 130lbs x 8
270lbs x 8 / 130lbs x 8
Superset: Flat Iso Press and Chest Supported Tbar (overhand grip)
270lbs x 8 / 130lbs x 7
270lbs x 10 / 130lbs x 7
Incline Machine Flyes
30lbs per side x 3 sets to failure
Isolateral Cable Rows
7 sets to failure (various angles and weights)
Iso Shoulder Press
120lbs,140lbs,160lbs,180lbs x 12-15 reps
Cross Cable Face Pulls
3 sets to failure
Side and Front Raises
Machine Curls
DB Curls