badass_vinch wrote: January 31, 2014 Duration 12:30-3:15pm ... One arm standing DB press 50lbs x 12 x 2 sets per side ...
kulafu25 wrote: vertical leap and speed sana sir
Yatez wrote: Injured panda ka ata vinch naputol leg workout, nag beg for mercy ata tuhod mo lol
Jettie wrote: haha lagutok!
monching11 wrote: Wtf coach you're injured from top to bottom!!!!!
badass_vinch wrote: ^kaso kelangan mo mag-improvise ng mga gamit lalo na sa prowler at sled
kulafu25 wrote: badass_vinch wrote: ^kaso kelangan mo mag-improvise ng mga gamit lalo na sa prowler at sled kung anong available muna siguro sir ang gagawin ko,hanapan ko na lang ng alternative yung iba
Today's Bible Verse
Provided by Christ Notes Bible Search
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Duration 5:10-6:10am
fast walk / jogging 15 minutes
Sprints Intervals 25 minutes
walk home 20 minutes
Duration 12:30-3:15pm
Walk 20 minutes
Stretching 10 minutes
Incline BB BP superset with Deadlifts
220lbs x 18 / 300lbs x 10
240lbs x 8 / 330lbs x 8
240lbs x 12 / 330lbs x 8
260lbs x 8 / 350lbs x 5
Flat DB press
70lbs x 20
80lbs x 15
Pec deck superset with dips
110lbs x 15 / BW x 20
110lbs x 15 / BW x 15 (2 sets)
110lbs x 15 x 2
One arm standing DB press
50lbs x 12 x 2 sets per side
HS Shoulder press
160lbs x 12 x 4
Rear / side / front raises
Tricep / rope pressdown
BB curl / alt. DB curl / hammer curl
Walk home 30 minutes
Considering you have scolio, no excuse!
Duration 1:40-4:30pm
Walk 20 minutes
Stretching 10 minutes
Squats
220lbs x 20 x 2
250lbs x 12
280lbs x 8
300lbs x 5
320lbs x 3
320lbs x 4
220lbs x 10
Leg extension
150lbs x 15 x 10
Leg curls
130lbs x 12 x 6
Standing calf raise
550lbs x 15-20 x 10
Abwork 15 minutes
Walk home 30 minutes
Duration 4:45-6:10am
Fats walk 15 miniutes
Sprints / Jogging 45 minutes
walk home 25 minutes
Duration 4:30-5:30am
Fastwalk 15 minutes
Sprints / jogging 30 minutes
Walk home 15 minutes
Mukhang ganun buhat week ko ngayon dun eh, baka bukas ng umaga ako kakatok dun para magbukas sila lol as early as 6-6:30 am hehe
Training#2
Duration 10:15-11:00am
Warm up
Deathrows 200lbs x 4 sets
BB rows
200lbs x 12
220lbs x 10 x 2
240lbs x 8
Neutral grip pullups
BW x 20, 12, 12, 12
Underhand pullups
BW x 10 x 4
Supported DB rows
70lbs each x 12 x 3
Cable rows
150lbs x 15
170lbs x 15
190lbs x 12 drop to 150lbs x 12
Duration 8:20-10:40am
walk 20 minutes
Stretching 10 minutes
Squats
220lbs x 15 x 2
250lbs x 10
280lbs x 5
Incline BB BP
200lbs x 10
rear / side / front raises
HS shoulder press
180lbs x 8 x 3
rear / side raises
Standing calf raises superset with BB curls (6 sets)
450lbs x 20 / 100lbs x 10
DB Hammer curls
60lbs x 10
50lbs x 10
45lbs x 10
walk home 20 minutes
squats / box squats
box jumps
sled drags
prowler push
add ons:
arm action drills
wall drive
sa vertical leap usually minimal ang increase, yung pag take off mo ang lalakas at yung second jump.
hahaha oo nga e, nabulilyaso yung leg WO ko. kulang ata sa langis yung joints. ewan ko ba nag-snap yung right knee bigla tapos paarang nagingilo.
ang lakas no? hehe
hehe wala yun, nakalakad pa naman ako pauwi. medyo ingat na lang ako next leg WO.
kung anong available muna siguro sir ang gagawin ko,hanapan ko na lang ng alternative yung iba
alternative mo sa prowler, tulak kotse
sa sled meron nabibili nun sa chris sports, meron din parachute sa SKILLZ sa chris din.