Conventional DL superset with Sumo DL
200lbs x 15 / 170lbs x 15
230lbs x 12 / 200lbs x 10
250lbs x 10 / 230lbs x 8
280lbs x 10 /250lbs x 6
310lbs x 8 / 250lbs x 6
330lbs x 6 / 270lbs x 6
oo, hindi practical yung double split e. pinaghiwalay ko na lang. badtrip nga lang kanina! inakyat ako ng mga guard at residents dun sa condo kasi lumalagapak yung kiss and go (sa penthouse kasi yung gym)! hindi ko naman marinig kasi bumabayo yung mudvayne sa tenga ko! ayun hangang dyan na lang nagawa ko hehehe
Ayos yan ah.
Dapat pala dun ka na lang kina Jettie, kahit ibagsak mo ng ibagsak mga weights haha.
Wag na kasi mudvayne, Rihana na lang hahaha.
Pero honestly yan din narealize ko dahil laging todo metal songs sa playlist ko, tapos lately hindi ako nagsosounds kasi kasabay ko si misis tinuturuan ko, narealize ko ang ingay ko pala magbuhat in terms of grunting at pagbagsak ng weights haha.
Sakto may itatanong din ako,
I'm planning to drop my 2nd lower body workout palitan ko ng somewhat whole body training, pero parang ang dating strength and agility. Combination ng weights pero yung hihingalin ako, mala bb complexes o something like that ang style.
BTW I plan to do this as part of my training para sa 10-11hrs climb namin by the end of the month.
Not just for physique or gainzzzz
Bored kasi ako sa takbo takbo lang haha.
nagextend kasi ako ng tulog kanina para mas fresh. hindi naman ako nagagrunt pag nagbubuhat, epal lang siguro yung mga tao dun, paranoid! hehehe
Good idea bro! Check mo yung training blueprint ko (andun sa umpisa ng journal ko yun). meron ako wildcard day, similar sa gusto mo mangyari, instead na cardio, power exercise ginagawa ko. power cleans, bow squats, hang cleans, renegade rows etc. lahat ng lifts explosive as in kung pwede ipagpag yung weights. sa personal experience ko, its effective for getting lean but at the same time getting strong or maintaining your strength. so you'll hit both you're slow twitch and fast twitch muscles in a week. sa ngayon nagiinclude lang ako ng power exercise towards the end of my training, 1-2 times a week, i usually include the wildcard day pag summer na... you know:)
Mayang mga hating gabi panuodin ko lahat yan para wala na masiyadong tao dito sa office hahaShit. Mali yatang habang pinapanuod ko tong "how bad you want it" e umiinom din ako ng kape.
Sick Motivation. Feeling euphoric right now. Hahaha
@ Vinch - Kaya nga, now I know where you're coming from!
Mamaya download ko to youtube to mp3 gawen kong music sa gym haha.
@ Samson - Hindi siya ang nagsasalita dun, siya lang yung naka feature sa video.
Speaker was Eric Thomas. The hip hop preacher. Haha. Dami niya ding magagandang speech, just use that search button! Hahaha
How bad do you want it part 1 and 2 na lang jeff kasi halo halo na siguro yung tndo kasi campaign for positivity & hardwork yun. Meron din song yan download mo itunes ata
bro vinch, ang doms ba indication na hindi pa recovered ung body part na yun at hindi pa dapat itrain ulit?
It's my upper body day today pero may doms pa chest ko, pero gusto ko magtrain
para sakin atleast 72hours recovery period is enough. medyo tricky kasi ang DOMS, hindi lang muscle ang sumasakit, pati joints at ligaments. kaya kung totally hihintayin mo mawala yung sakit hindi naman practical yun IMO since madaming factors ang involved sa recovery natin. kung nag allot ka naman ng ilang days before you train your chest again then ok na yan kahit may doms pa. Stretch it out, maya wala na yan
Tue last upper body ko kasi nasa med city kami nung monday ng pagkatagal tagal.
So wala pa to 72hrs, oks lang skin magtrain ng may doms pa ilang beses ko na nagawa, ang concern ko lang baka counter productive kasi baka di pa fully recovered.
Pero eto na e nagprepare na ko, nakaluto na din ako, take no days off!!!!
hahaha
sa totoo lang kasi kung ako nasa kalagayan mo, shempre magbubuhat ako! depende din kasi yan sa belief at approach ng tao. sabi ng mga experts "you'll overtrain" or "you wont grow" pero what's wrong with trying? diba? ano ba naman yung 1 day. atleast you will experience it. hindi man maging productive for growth or performance atleast you tried and learned something. tapos next time alam mo na gagawin
Comments
Core workout 30 minutes
Stretching 10 minutes
na awkwardan ako, baka sakali pasok sakin yung ganung ab..
Sa ngayon kasi hanging leg raises, frog kicks lang ginagaw ko haha.
Duration: 8:10- 10:25am
walk 20 minutes
Stretching and abwork 15 minutes
Legpress
300lbs x 15 x 5
Squats
220lbs x 10
250lbs x 8
270lbs x 7
290lbs x 5 x 3
Leg extensions
130lbs x 12 x 5
Standing calf raises
500lbs x 15 x 5
walk home 20 minutes
Duration 8:45-9:40am
Stretching 10 minutes
Conventional DL superset with Sumo DL
200lbs x 15 / 170lbs x 15
230lbs x 12 / 200lbs x 10
250lbs x 10 / 230lbs x 8
280lbs x 10 /250lbs x 6
310lbs x 8 / 250lbs x 6
330lbs x 6 / 270lbs x 6
TRX (improvised)
jack knife
pikes
planks
Hihimatayin yata ko jan DL superset DL ulit haha
Dapat pala dun ka na lang kina Jettie, kahit ibagsak mo ng ibagsak mga weights haha.
Wag na kasi mudvayne, Rihana na lang hahaha.
Pero honestly yan din narealize ko dahil laging todo metal songs sa playlist ko, tapos lately hindi ako nagsosounds kasi kasabay ko si misis tinuturuan ko, narealize ko ang ingay ko pala magbuhat in terms of grunting at pagbagsak ng weights haha.
Sakto may itatanong din ako,
I'm planning to drop my 2nd lower body workout palitan ko ng somewhat whole body training, pero parang ang dating strength and agility. Combination ng weights pero yung hihingalin ako, mala bb complexes o something like that ang style.
Mon - Upper
Tue - Lower
Wed - Rest
Thur - Upper
Fri - Rest
Sat - ???? training
Sunday - Rest
Repeat.
Any thoughts? Suggestions?
BTW I plan to do this as part of my training para sa 10-11hrs climb namin by the end of the month.
Not just for physique or gainzzzz
Bored kasi ako sa takbo takbo lang haha.
Good idea bro! Check mo yung training blueprint ko (andun sa umpisa ng journal ko yun). meron ako wildcard day, similar sa gusto mo mangyari, instead na cardio, power exercise ginagawa ko. power cleans, bow squats, hang cleans, renegade rows etc. lahat ng lifts explosive as in kung pwede ipagpag yung weights. sa personal experience ko, its effective for getting lean but at the same time getting strong or maintaining your strength. so you'll hit both you're slow twitch and fast twitch muscles in a week. sa ngayon nagiinclude lang ako ng power exercise towards the end of my training, 1-2 times a week, i usually include the wildcard day pag summer na... you know:)
Next Assignment ko pala to study those lifts.
Never pa ko nag power cleans sa buong buhay ko e hahaha.
Tim Tebow
Adrian Peterson
Vernon Davis
Dwight Freeney
Chris Snee
Jake Long
check mo din yung WO ni giavanni ruffin:
how bad do you want it part 1 and 2
Take no days off
Yan!!!!
Ayos to!!!
Sick Motivation. Feeling euphoric right now. Hahaha
Nga pala,
Salamat ulet S'Vinch sa payo regarding my meal/food.
@red: welcome bro! Balitaan moko. Just make sure balls to the wall training mo kasi kelangan ng right stimulus to reap the nutrition benefits
Mamaya download ko to youtube to mp3 gawen kong music sa gym haha.
@ Samson - Hindi siya ang nagsasalita dun, siya lang yung naka feature sa video.
Speaker was Eric Thomas. The hip hop preacher. Haha. Dami niya ding magagandang speech, just use that search button! Hahaha
hardcore din talaga training ng NFL . more on footwork lang talaga kaya puro takbo napapanuod natin haha
Page (name nung artist) - "take no days off"
It's my upper body day today pero may doms pa chest ko, pero gusto ko magtrain
Ganito isipin mo:
monday: upperbody=DOMS
Friday: upperbody= train???
OR
monday: upperbody= NO DOMS
Friday: upperbody= train???
same training schedule, same program, same recovery days
variables are: DOMS and what happened from tuesday to thursday
train or not?
So wala pa to 72hrs, oks lang skin magtrain ng may doms pa ilang beses ko na nagawa, ang concern ko lang baka counter productive kasi baka di pa fully recovered.
Pero eto na e nagprepare na ko, nakaluto na din ako, take no days off!!!!
hahaha