Stretching 10 minutes
Machine Crunch x 2 sets
Cable Crunches x 3 sets
Leg Raises+20lbs x 3 sets
Hip Raises+25lbs x 3 sets
Side Bends 25kg KB x 3 sets each
HS Shoulder Press
130lbs x 25
155lbs x 15
180lbs x 12
155lbs x 15,12,15
Pullups
BW x 120 reps (I think I made a PR on my first installment, 30 reps)
Floor Press
140lbs x 30,20
160lbs x 15,15,10,10,10
Superset: HS Shoulder Press and Pullups
155lbs x 15 / BW x 10
180lbs x 12 / BW x 10
Side Raises 20lbs x 3 sets
Machine Crunches 3 sets
Db Curls 35lbs each x 3 sets
Tricep Pressdown 130lbs x 3 sets
Superset: Deadlift and Incline DB Press
155lbs x 10 / 35lbs each x 30
200lbs x 10 / 40lbs each x 30
235lbs x 10 / 50lbs each x 25
267lbs x 8 / 60lbs each x 25
296lbs x 5 / 65lbs each x 20
313lbs x 4 / 70lbs each x 25
Overhead Tricep Extension
80lbs x 3 sets
Single Arm Tricep Pressdown
60lbs each x 3 sets each
Rear Raises
20lbs each x 6 sets
Front Raises
15lbs each x 3 sets
Kneeling Cable Crunches 80lbs x 3 sets
Side Bends 25kg KB x 3 sets per side
Machine Crunches x 3 sets
Single Calf Raises BW x 4 sets each
Stretching 10 minutes
Machine Crunches 4 sets
Side Bends 3 sets each side 25kg KB
Cable Crunches 80lbs x 2 sets
Leg Raises +20lbs x 2 sets
Hip Raises+25lbs x 2 sets
Squats
110lbs x 30
155lbs x 20 x 2
177lbs x 10 x 8 sets every 30-60 seconds
177lbs x 20
Single Leg Curls
70lbs x 4 sets per leg
Machine Curls
60lbs x 2 sets
DB Curls (2 rounds of dropset)
35lbs, 25lbs, 20lbs
Stretching 10 minutes
Cable Crunches 90lbs x 3 sets
Side Bends x 3 sets per side 50lbs DB
Leg Raises +20lbs x 2 sets
Hip Raises +20lbs x 2 sets
Incline Board Leg Raises x 2 sets
Assisted Tbar Rows (wide grip)
70lbs x 20
85lbs x 15
100lbs x 12 x 2
Incline Iso Press
130lbs x 20
160lbs x 20
190lbs x 15
220lbs x 12 dropset to:
160lbs x 10
130lbs x 10
Assisted Tbar Rows (neutral grip)
120lbs x 12
135lbs x 10 x 2
Incline Flyes
50lbs x 15 x 3
Chest Supported DB Rows
60lbs each x 15
70lbs each x 10 x 2
Iso Shoulder Press
130lbs x 20
160lbs x 15,12,12
Machine Curls 70lbs x 3 sets
Tricep Pressdown 140lbs x 3 sets
Rear Raises 20lbs each x 3 sets
Side Raises 15lbs each x 3 sets
DB Curls 30lbs each x 2 sets
Front Raises 15lbs each x 3 sets
@t4g4y said:
ang lupit nyo mga masters hehe.. si sir dimzon03 suki ko sa question and answer portion haha. sir vinch kelan kaya kami maging ikaw hahahaha
Nako pag nakita mo ang mag tunay na masters dito sa PBB, malulupit talaga! Mga OG ng PBB. Yung pagkaseryoso mo ngayon sa training, mas seryosohin mo pa. Tapos araw araw mo gawin yan sa loob ng madaming taon. Ewan ko nalang kung hindi mo mareach yung full potential mo.
@badass_vinch said:
Nako pag nakita mo ang mag tunay na masters dito sa PBB, malulupit talaga! Mga OG ng PBB. Yung pagkaseryoso mo ngayon sa training, mas seryosohin mo pa. Tapos araw araw mo gawin yan sa loob ng madaming taon. Ewan ko nalang kung hindi mo mareach yung full potential mo.
hehehe salamat si vinch, totoo, i'm dead serious about sa pg gym araw araw. kaya pag weekend lang pahinga pero may spot pa rin kahit sa bahay kasi may DB dun hahahaha
Stretching 10 minutes
Cable Crunches x 3 sets
Leg Raises+20lbs x 3 sets
Hip Raises+25lbs x 3 sets
BARBELL COMPLEX
Deadlift 200lbs x 10
Barbell Hack Squats 165lbs x 10
Floor Press 100lbs x 20
Deadlift 244lbs x 8
Barbell Hack Squats 200lbs x 8
Floor Press 120lbs x 20
Deadlift 266lbs x 6
Barbell Hack Squats 244lbs x 6
Floor Press 140lbs x 20
Deadlift 308lbs x 5
Barbell Hack Squats 266lbs x 5
Floor Press 160lbs x 20
Deadlift 330lbs x 4
Barbell Hack Squats 244lbs x 4
Floor Press 180lbs x 15
HS Shoulder Press
132lbs x 20
154lbs x 15 x 2
132lbs x 15
Pullups (different grip variations)
BW x 50 reps
Side Raises 15lbs each x 3 sets
Front Raises 15lbs each x 2 sets
Rope Pressdown 120lbs x 2 sets
Single Arm Tricep Pressdown 60lbs x 3 sets per arm
Overhead Tricep Extension 60lbs x 3 sets
Rope Cable Curls 70lbs x 3 sets
DB Curls 25lbs each x 3 sets
Stretching 10 minutes
Side Bends 50lbs DB x 2 sets per side
Cable Crunches 100lbs x 4 sets
Leg and Hip Raises+20lbs x 3 sets
Incline Board Leg Raises x 3 sets
Assisted Tbar Rows
90lbs x 12 x 3 (wide, underhand and neutral grip)
Incline Iso Press
130lbs x 30
160lbs x 20
200lbs x 12
220lbs x 8
Assisted Tbar Rows
120lbs x 15
135lbs x 5,5,5
Incline Flyes
30lbs, 40lbs, 50lbs x 15 each
Vbar Pulldowns
170lbs x 12
190lbs x 12,10
Iso Shoulder Press
160lbs x 15 x 4
Machine Curls 55lbs x 3 sets
Side Raises 15lbs each x 6 sets
Tricep Pressdown 140lbs x 3 sets
DB Curls 30lbs each x 4 sets
Front Raises 15lbs each x 3 sets
Stretching 10 minutes
Cable Crunches 100lbs x 4 sets
Leg and Hip Raises+20lbs x 4 sets
Superset: Flat Iso Press and Standing Cable Rows
120lbs x 30 / 140lbs x 25
160lbs x 25 / 165lbs x 20
200lbs x 15 / 180lbs x 15
230lbs x 12 / 200lbs x 15
250lbs x 10/ 200lbs x 20
Incline DB Press
50lbs each x 30
60lbs each x 20
Superset: Assisted Tbar Rows and Iso Shoulder Press
125lbs x 5 / 140lbs x 15 (2sets)
125lbs x 8 / 160lbs x 10
DB Curls 30lbs/25lbs/20lbs dropset (3 rounds)
Tricep Pressdown 140lbs x 3 sets
Rear Raises 20lbs x 3 sets
Front Raises 15lbs x 2 sets
Inabot ako ng ulan sa court pero tuloy pa din sa shooting. Namiss ko lang yung feeling na naglalaro sa ulan kaso tumigil din ako bago tuluyang mabasa yung sapatos ko. Ayun nagswimming nalang ako solong solo ko yung pool.
Ganito yung sinasabi ko sayo @dimzon03, pag strategically nilagay mo yung sarili mo sa lugar na susuportahan yung fitness goals mo kahit may mangyare na di inaasahan e madami ka pa din options para makapag ensayo lalo na kung may mga gamit ka pa sa bahay. Isa sa mga naging problem ko nung bago ako e wala pa masyado gym at sa kalsada lang ang basketball court samin sa Sampaloc. Hindi rin advisable pumunta lagi sa Luneta-CCP complex for cardio kasi magbabayahe pa. Pag malakas ulan mabilis bumaha kaya nacacancel ang training at di rin makapaglaro dahil may mga sasakyan sa court. Pag late din nakauwi galing work nabibitin sa buhat kasi nauubos sa byahe oras ko. Napakalaki ng naging improvement ko eversince tumira ako sa lugar na may madaming malapit na gym, may basketball court, swimming pool at park. Kahit wala na yung amenities ok na sakin kasi wala naman mga askal kaya makakatakbo ka sa kalsada na walanag hahabol na aso haha
Stretching 10 minutes
Side Bends 50lbs x 2 sets per side
Cable Crunches 100lbs x 2 sets
Leg Raises+20lbs x 2 sets
Hip Raises+20lbs x 2 sets
Incline Board Leg Raises x 3 sets
Back Squats
110lbs x 15
150lbs x 12
180lbs x 8
200lbs x 8,8,8
Front Squats
110lbs x 12
130lbs x 12
150lbs x 8
180lbs x 8
200lbs x 4
Lying Leg Curl
70lbs x 15 x 3
Single Leg Curls
50lbs x 15 per leg
60lbs x 15 per leg
70lbs x 12 x 3 per leg
Leg Extensions (Isolateral)
100lbs x 15
120lbs x 15
140lbs x 15
160lbs x 12 x 3
Horizontal Leg Press
Full Stack x 3 sets (15-20 reps)
Stretching 10 minutes
Cable crunches 80lbs x 2 sets
Leg Raise and Hip Raise Combo +20lbs x 3 sets
Side bends 25lg KB x 3 sets per side
Superset: Floor Press and Pullups
110lbs x 15 / BW x 15
110lbs x 20 / BW x 12
133lbs x 20 / BW x 12
155lbs x 20 / BW x 12
177lbs x 15 / BW+22lbs x 12
188lbs x 12 / BW+33lbs x 10
200lbs x 8 / BW+44lbs x 8
Incline DB Press
50lbs each x 20
60lbs each x 20
65lbs each x 18
Chest Supported DB Rows
65lbs each x 15,12,12,10
HS Shoulder Press
132lbs x 20
154lbs x 20
176lbs x 12,10
Bar Front Raises 30lbs x 3 sets
Side Raises 15lbs each x 5 sets
One Arm Tricep Pressdown 60lbs x 4 sets per arm
Overhead Tricep Extension 70lbs x 2 sets
Cable Curls 60lbs x 3 sets
DB Curls 30lbs and 35lbs x 3 sets each
Stretching 10 minutes
Side Bends 50lbs x 3 sets per side
Cable Crunches 100lbs x 4 sets
Leg Raises+20lbs x 4sets
Hip Raises+20lbs x 4 sets
Incline Board Leg Raises x 3 sets
Flat Iso Press
150lbs x 30
180lbs x 20
210lbs x 15
230lbs x 12
250lbs x 12
Superset: Incline Iso Press and Assisted Tbar Rows
180lbs x 15 / 120lbs x 15
210lbs x 15 / 135lbs x 10
230lbs x 12 / 145lbs x 8
Superset: Iso Shoulder Press and Chest Supported Cable Rows
160lbs x 15 / 140lbs x 25
180lbs x 12 / 185lbs x 20
200lbs x 12 / 200lbs x 20
Tricep Pressdown 140lbs x 4 sets
Machine Curls 70lbs x 4 sets
Rear Raises 20lbs each x 4 sets
Front Raises 20lbs each x 4 sets
Side Raises 20lbs each x 2 sets
DB Curls 35lbs x 3 sets
Comments
June 6, 2016
Duration 4:30-6:00pm
Stretching 10 minutes
Machine Crunch x 2 sets
Cable Crunches x 3 sets
Leg Raises+20lbs x 3 sets
Hip Raises+25lbs x 3 sets
Side Bends 25kg KB x 3 sets each
HS Shoulder Press
130lbs x 25
155lbs x 15
180lbs x 12
155lbs x 15,12,15
Pullups
BW x 120 reps (I think I made a PR on my first installment, 30 reps)
Floor Press
140lbs x 30,20
160lbs x 15,15,10,10,10
Superset: HS Shoulder Press and Pullups
155lbs x 15 / BW x 10
180lbs x 12 / BW x 10
Side Raises 20lbs x 3 sets
Machine Crunches 3 sets
Db Curls 35lbs each x 3 sets
Tricep Pressdown 130lbs x 3 sets
June 7, 2016
Duration 5:15-6:30pm
Stretching 10 minutes
Machine Crunches x 3 sets
Squats
133lbs x 12,12
166lbs x 10,10
200lbs x 8,8,8,8,8,8
Single Leg Curls
50lbs x 3 sets per leg
Chest Supported DB Rows
50lbs each x 20
60lbs each x 15
70lbs each x 12
Single Leg Curls
50lbs x 2 sets per leg
Chest Supported DB Rows
70lbs each x 12,12,10
Cable Curls
80lbs x 4 sets
Single Calf Raises
BW x 6 sets each
June 8, 2016
Duration 7:00-8:15pm
Warm up:
Superset: Push ups and Pullups (8 sets)
BW x 15 / BW x 10
Pullups
BW+30lbs chain x 188
Sprints 16 rounds
I just realized that I broke my previous pullup PR by 3 reps. Pero partida weighted pa yung 188 reps.
June 9, 2016
Duration 2:00-3:15pm
Stretching 10 minutes
Machine Crunches x 3 sets
Superset: Deadlift and Incline DB Press
155lbs x 10 / 35lbs each x 30
200lbs x 10 / 40lbs each x 30
235lbs x 10 / 50lbs each x 25
267lbs x 8 / 60lbs each x 25
296lbs x 5 / 65lbs each x 20
313lbs x 4 / 70lbs each x 25
Overhead Tricep Extension
80lbs x 3 sets
Single Arm Tricep Pressdown
60lbs each x 3 sets each
Rear Raises
20lbs each x 6 sets
Front Raises
15lbs each x 3 sets
Kneeling Cable Crunches 80lbs x 3 sets
Side Bends 25kg KB x 3 sets per side
Machine Crunches x 3 sets
Single Calf Raises BW x 4 sets each
June 10, 2016
Duration 5:40-7:15pm
Stretching 10 minutes
Machine Crunches 4 sets
Side Bends 3 sets each side 25kg KB
Cable Crunches 80lbs x 2 sets
Leg Raises +20lbs x 2 sets
Hip Raises+25lbs x 2 sets
Squats
110lbs x 30
155lbs x 20 x 2
177lbs x 10 x 8 sets every 30-60 seconds
177lbs x 20
Single Leg Curls
70lbs x 4 sets per leg
Machine Curls
60lbs x 2 sets
DB Curls (2 rounds of dropset)
35lbs, 25lbs, 20lbs
Walk home 15 minutes
June 12, 2016
Weighted Pushups (Total of 250 reps)
BW+30lbs chain x 175 reps
BW+30lbs chain + resistance band x 75 reps
June 13, 2016
Duration 4:45-6:30pm
Basketball
June 14, 2016
Duration 12:30-2:10pm
Stretching 10 minutes
Cable Crunches 90lbs x 3 sets
Side Bends x 3 sets per side 50lbs DB
Leg Raises +20lbs x 2 sets
Hip Raises +20lbs x 2 sets
Incline Board Leg Raises x 2 sets
Assisted Tbar Rows (wide grip)
70lbs x 20
85lbs x 15
100lbs x 12 x 2
Incline Iso Press
130lbs x 20
160lbs x 20
190lbs x 15
220lbs x 12 dropset to:
160lbs x 10
130lbs x 10
Assisted Tbar Rows (neutral grip)
120lbs x 12
135lbs x 10 x 2
Incline Flyes
50lbs x 15 x 3
Chest Supported DB Rows
60lbs each x 15
70lbs each x 10 x 2
Iso Shoulder Press
130lbs x 20
160lbs x 15,12,12
Machine Curls 70lbs x 3 sets
Tricep Pressdown 140lbs x 3 sets
Rear Raises 20lbs each x 3 sets
Side Raises 15lbs each x 3 sets
DB Curls 30lbs each x 2 sets
Front Raises 15lbs each x 3 sets
June 15, 2016
Training#1
Duration 10:00-11:00am
Stretching 10 minutes
Machine Crunch 3 sets
Squats
133lbs x 10 x 2
155lbs x 10
177lbs x 10
200lbs x 10
Machine Squats
160lbs x 15
200lbs x 12
230lbs x 10
Leg Extensions
125lbs x 15 x 4
Single Leg Curls
70lbs x 12 x 4 per leg
Single Standing Calf Raises
BW x 7 sets per leg
Training#2
Duration 4:45-6:30pm
Basketball
Throwback: 2014 PBB GWO at Power Arms Gym, Pasay.
First time ko makasabay si @dimzon03 sa GWO na to. Ngayon isa na syang halimaw. Ang bilis ng panahon.
2015 PBB GWO at Pasig Fitness Gym
See you tomorrow brah!
ang lupit nyo mga masters hehe.. si sir dimzon03 suki ko sa question and answer portion haha. sir vinch kelan kaya kami maging ikaw hahahaha
Nako pag nakita mo ang mag tunay na masters dito sa PBB, malulupit talaga! Mga OG ng PBB. Yung pagkaseryoso mo ngayon sa training, mas seryosohin mo pa. Tapos araw araw mo gawin yan sa loob ng madaming taon. Ewan ko nalang kung hindi mo mareach yung full potential mo.
Nice to see people working out together
hehehe salamat si vinch, totoo, i'm dead serious about sa pg gym araw araw. kaya pag weekend lang pahinga pero may spot pa rin kahit sa bahay kasi may DB dun hahahaha
June 17, 2016
Duration 3:15-5:10pm
Stretching 10 minutes
Cable Crunches x 3 sets
Leg Raises+20lbs x 3 sets
Hip Raises+25lbs x 3 sets
BARBELL COMPLEX
Deadlift 200lbs x 10
Barbell Hack Squats 165lbs x 10
Floor Press 100lbs x 20
Deadlift 244lbs x 8
Barbell Hack Squats 200lbs x 8
Floor Press 120lbs x 20
Deadlift 266lbs x 6
Barbell Hack Squats 244lbs x 6
Floor Press 140lbs x 20
Deadlift 308lbs x 5
Barbell Hack Squats 266lbs x 5
Floor Press 160lbs x 20
Deadlift 330lbs x 4
Barbell Hack Squats 244lbs x 4
Floor Press 180lbs x 15
HS Shoulder Press
132lbs x 20
154lbs x 15 x 2
132lbs x 15
Pullups (different grip variations)
BW x 50 reps
Side Raises 15lbs each x 3 sets
Front Raises 15lbs each x 2 sets
Rope Pressdown 120lbs x 2 sets
Single Arm Tricep Pressdown 60lbs x 3 sets per arm
Overhead Tricep Extension 60lbs x 3 sets
Rope Cable Curls 70lbs x 3 sets
DB Curls 25lbs each x 3 sets
Maraming salamat sa client ko na lumipad pa from singapore para magtrain this weekend. Salamat sa malupit na UA shirt na ito sir @lawddesign
Awesome sir vinch!!!
June 19, 2016
Duration 10:40-11:40am
Basketball
Ngayun lang ako nakapagbukas busy
Salamat ng marami sir Vinch, ni minsan hindi nasasayang dayo ko...sa training at knowledge na willing ka i-share eh bawing bawi! Idol talaga.
June 20, 2016
Duration 2:45-4:00pm
Stretching 10 minutes
Machine Crunches x 3 sets
Squats
133lbs x 8,8,8 (every 10 seconds)
177lbs x 8,8,8 (every 20 seconds)
200lbs x 4,8,16
Incline DB Press
40lbs each x 40
45lbs each x 30
50lbs each x 20,20,20
Squats
200lbs x 8,8
Chest Supported DB Rows
50lbs each x 20
65lbs each x 15,15
Squats
200lbs x 12
Machine Crunch x 3 sets
Duration 5:00-6:30pm
Basketball
June 21, 2016
Duration 6:50-8:40pm
Stretching 10 minutes
Side Bends 50lbs DB x 2 sets per side
Cable Crunches 100lbs x 4 sets
Leg and Hip Raises+20lbs x 3 sets
Incline Board Leg Raises x 3 sets
Assisted Tbar Rows
90lbs x 12 x 3 (wide, underhand and neutral grip)
Incline Iso Press
130lbs x 30
160lbs x 20
200lbs x 12
220lbs x 8
Assisted Tbar Rows
120lbs x 15
135lbs x 5,5,5
Incline Flyes
30lbs, 40lbs, 50lbs x 15 each
Vbar Pulldowns
170lbs x 12
190lbs x 12,10
Iso Shoulder Press
160lbs x 15 x 4
Machine Curls 55lbs x 3 sets
Side Raises 15lbs each x 6 sets
Tricep Pressdown 140lbs x 3 sets
DB Curls 30lbs each x 4 sets
Front Raises 15lbs each x 3 sets
Walk home 25 minutes
June 23, 2016
Duration 6:15-7:30pm
Stretching 10 minutes
Machine Crunches x 6 sets
Front Squats
110lbs x 7 x 7
133lbs x 6 x 6
144lbs x 5 x 5
Superset:
Barbell Hack Squat 200lbs x 6
Deadlift 200lbs x 6
Barbell Hack Squat 244lbs x 5
Deadlift 244lbs x 5
Barbell Hack Squat 266lbs x 4
Deadlift 266lbs x 4
Barbell Hack Squat 288lbs x 3
Deadlift 288lbs x 3
Close Grip Pullups
BW x 6 reps x 15 sets
June 24, 2016
Duration 12:30-1:45pm
Stretching 10 minutes
Cable Crunches 100lbs x 4 sets
Leg and Hip Raises+20lbs x 4 sets
Superset: Flat Iso Press and Standing Cable Rows
120lbs x 30 / 140lbs x 25
160lbs x 25 / 165lbs x 20
200lbs x 15 / 180lbs x 15
230lbs x 12 / 200lbs x 15
250lbs x 10/ 200lbs x 20
Incline DB Press
50lbs each x 30
60lbs each x 20
Superset: Assisted Tbar Rows and Iso Shoulder Press
125lbs x 5 / 140lbs x 15 (2sets)
125lbs x 8 / 160lbs x 10
DB Curls 30lbs/25lbs/20lbs dropset (3 rounds)
Tricep Pressdown 140lbs x 3 sets
Rear Raises 20lbs x 3 sets
Front Raises 15lbs x 2 sets
Duration 5:00-7:00pm
Basketball
June 26, 2016
Duration 12:00-1:00pm
Basketball 20 minutes
Swimming 40 minutes
Inabot ako ng ulan sa court pero tuloy pa din sa shooting. Namiss ko lang yung feeling na naglalaro sa ulan kaso tumigil din ako bago tuluyang mabasa yung sapatos ko. Ayun nagswimming nalang ako solong solo ko yung pool.
Ganito yung sinasabi ko sayo @dimzon03, pag strategically nilagay mo yung sarili mo sa lugar na susuportahan yung fitness goals mo kahit may mangyare na di inaasahan e madami ka pa din options para makapag ensayo lalo na kung may mga gamit ka pa sa bahay. Isa sa mga naging problem ko nung bago ako e wala pa masyado gym at sa kalsada lang ang basketball court samin sa Sampaloc. Hindi rin advisable pumunta lagi sa Luneta-CCP complex for cardio kasi magbabayahe pa. Pag malakas ulan mabilis bumaha kaya nacacancel ang training at di rin makapaglaro dahil may mga sasakyan sa court. Pag late din nakauwi galing work nabibitin sa buhat kasi nauubos sa byahe oras ko. Napakalaki ng naging improvement ko eversince tumira ako sa lugar na may madaming malapit na gym, may basketball court, swimming pool at park. Kahit wala na yung amenities ok na sakin kasi wala naman mga askal kaya makakatakbo ka sa kalsada na walanag hahabol na aso haha
June 27, 2016
Duration 4:00-6:00pm
Stretching 10 minutes
Side Bends 50lbs x 2 sets per side
Cable Crunches 100lbs x 2 sets
Leg Raises+20lbs x 2 sets
Hip Raises+20lbs x 2 sets
Incline Board Leg Raises x 3 sets
Back Squats
110lbs x 15
150lbs x 12
180lbs x 8
200lbs x 8,8,8
Front Squats
110lbs x 12
130lbs x 12
150lbs x 8
180lbs x 8
200lbs x 4
Lying Leg Curl
70lbs x 15 x 3
Single Leg Curls
50lbs x 15 per leg
60lbs x 15 per leg
70lbs x 12 x 3 per leg
Leg Extensions (Isolateral)
100lbs x 15
120lbs x 15
140lbs x 15
160lbs x 12 x 3
Horizontal Leg Press
Full Stack x 3 sets (15-20 reps)
Standing Calf Raises
350lbs x 7 sets to failure
June 28, 2016
Duration 7:00-8:30pm
Basketball
June 29, 2016
Duration 5:15-7:00pm
Stretching 10 minutes
Cable crunches 80lbs x 2 sets
Leg Raise and Hip Raise Combo +20lbs x 3 sets
Side bends 25lg KB x 3 sets per side
Superset: Floor Press and Pullups
110lbs x 15 / BW x 15
110lbs x 20 / BW x 12
133lbs x 20 / BW x 12
155lbs x 20 / BW x 12
177lbs x 15 / BW+22lbs x 12
188lbs x 12 / BW+33lbs x 10
200lbs x 8 / BW+44lbs x 8
Incline DB Press
50lbs each x 20
60lbs each x 20
65lbs each x 18
Chest Supported DB Rows
65lbs each x 15,12,12,10
HS Shoulder Press
132lbs x 20
154lbs x 20
176lbs x 12,10
Bar Front Raises 30lbs x 3 sets
Side Raises 15lbs each x 5 sets
One Arm Tricep Pressdown 60lbs x 4 sets per arm
Overhead Tricep Extension 70lbs x 2 sets
Cable Curls 60lbs x 3 sets
DB Curls 30lbs and 35lbs x 3 sets each
June 30, 2016
Duration 6:15-7:30pm
Stretching 10 minutes
Front Squats
110lbs x 15,12,10,8,6 (10-15 seconds interval)
155lbs x 8,7,6,5 (10-15 seconds interval)
Back Squats
155lbs x 15
200lbs x 8,8,8,8,8,8,8,12
Barbell Hack Squats
155lbs x 10
222lbs x 10
266lbs x 8
288lbs x 6
July 1, 2016
Duration 12:30-2:15pm
Stretching 10 minutes
Side Bends 50lbs x 3 sets per side
Cable Crunches 100lbs x 4 sets
Leg Raises+20lbs x 4sets
Hip Raises+20lbs x 4 sets
Incline Board Leg Raises x 3 sets
Flat Iso Press
150lbs x 30
180lbs x 20
210lbs x 15
230lbs x 12
250lbs x 12
Superset: Incline Iso Press and Assisted Tbar Rows
180lbs x 15 / 120lbs x 15
210lbs x 15 / 135lbs x 10
230lbs x 12 / 145lbs x 8
Superset: Iso Shoulder Press and Chest Supported Cable Rows
160lbs x 15 / 140lbs x 25
180lbs x 12 / 185lbs x 20
200lbs x 12 / 200lbs x 20
Tricep Pressdown 140lbs x 4 sets
Machine Curls 70lbs x 4 sets
Rear Raises 20lbs each x 4 sets
Front Raises 20lbs each x 4 sets
Side Raises 20lbs each x 2 sets
DB Curls 35lbs x 3 sets
Duration 4:30-7:30pm
Basketball 2 hours
Swimming 1 hour
sarap talaga sana mag swimming kaso ang swimming pool dito sa amin maraming critters hahaha