Squats
140lbs x 20
190lbs x 15
230lbs x 7,3
245lbs x 5,3
Front Squats
140lbs x 10 x 3
Leg Press
300lbs x 20
400lbs x 15 x 2
Standing Single Leg Curl
50lbs x 12 x 3 per leg
Cybex Donkey Calf Raises
360lbs x 20 x 3
Standing Calf Raises
300lbs x 20 x 3
Walkhome 20 minutes
By far the weakest WO I had for a long time. Despite planning ahead for todays training wala pa din nangyare. Sinisingil nako ng katawan ko dahil sa 2hrs na tulog everyday. Well bawi nalang next year pag malaki na si baby. Blessed pa din ako dahil nakakagawa pa rin ako ng way para makapagbuhat kahit busy at injured
Flat Bench Press
135lbs x 15
175lbs x 12 x 2
205lbs x 10 x 2 (superset with Chins BW x 12)
225lbs (20 rep cluster 5,3,4,3,5 +3 spotted reps)
205lbs x 9,4
Chin ups
BW+35lbs x 10
BW+50lbs (15 rep cluster 4,3,3,5)
BW+20lbs x 8,5
HS press superset with Machine flyes
390lbs x 10 / 130lbs x 15 (3sets)
High Incline DB Press
70lbs x 15
70lbs x 13
Superset: Face Pull and Side Laterals
120lbs x 15 / 25lbs x 12 (3 sets)
Incline Bench Curls
30lbs x 12 x 3 per arm
Superset: Tricep Pressdown and Half Rep Dips
160lbs x 12 / BW x 15
Hi sir vinch. I always view ur post here in pbb and I must say ur workout routines are really energy draining knowing that u almost train everyday with heavy weights. Ur really one heck of a badass. Salute! :-)
Hi sir vinch. I always view ur post here in pbb and I must say ur workout routines are really energy draining knowing that u almost train everyday with heavy weights. Ur really one heck of a badass. Salute! :-)
Thanks bro! 2-3 times a week nalang ako nakakapagtraining ngayon. Very busy as in. Di katulad dati na everyday at minsan twice a day pa. Hindi na rin ako makasama sa mga PBB group workout.
Di ko kya ung gnyang routine given the fact that we all have other things to do in this life-family, work, friends, etc. Actually I share d same enthusiasm like you when it comes to working out but sometimes I lack d energy to push through. Pero sabi nga eh its all in the mind. If ur determined and want to reach ur goals u have to avoid excuses, continue to struggle, keep pushing and sooner or later u will reap injuries (just jokin') rewards cyempre. Goodluck sir idol!
Squats
135lbs x 15
175lbs x 15
205lbs x 13
225lbs x 8
Circuit: (2 sets)
Leg Press 300lbs x 15 (2nd Set: 410lbs x 15)
Leg Extension 170lbs x 12
Leg Curl 130lbs x 12
Leg Press 300lbs x 15 (2nd Set: 410lbs x 15)
Incline Bench Press
110lbs x 12
140lbs x 12
180lbs x 12
210lbs x 12 x 2
Sumo Deadlift
110lbs x 8
210lbs x 8
260lbs x 3
300lbs x 3
Standing DB Press
50lbs x 15 x 2
30 minute WO lang, halos warm up pa lang ito sa regular WO ko (ni hindi naka nagstretching) pero no choice e, sa sobrang busy kahit 30-minute window of opportunity papatusin ko na makapagbuhat lang. Yung pinuntahan ko na gym sa kanto lang at walang gamit as in 400lbs lang ata lahat ng plates kasama na mga barya at sa garage lang.
Sir deadlift dec 4 tapos deadlift again dec 6... whew.. musta naman ung back mo pagka gnun? How can u tolorate doms? :-)
dec 4 was nothing, those DLs were just done to tax my system at 30 minutes of training. 300lbs below considered warm up pa . today's DL matters. trapbar DL is a hybrid squat/deadlift so wala masyado stress sa lower back. pero nasakut naman lagi likod ko dahil sa scolio. tiis tiis lang hehe
Comments
Duration 8:15-10:30 am
Stretching 10 minutes
Warm up:
Hang Clean and Power Clean to Push Press (7 reps each using 115lbs)
Toes to bar 5 reps
Incline DB Press
50lbs x 15 x 2 (superset with BW Chins x 10)
60lbs x 15 (superset with BW Chins x 10)
70lbs x 15
80lbs x 12
90lbs x 7
90lbs x 5
High Incline
80lbs x 10 x 2
Higher Incline
70lbs x 10 x 2
DB Shoulder Press
70lbs x 10 x 2
One Arm DB Rows
90lbs x 12 per arm
100lbs x 10 x 2 per arm
Dips superset with Chin ups
BW+45lbs x 15 / BW+45lbs x 6
BW+45lbs x 25 / BW+45lbs x 3
Machine Flyes
135lbs x 15 x 5
Barbell Rows
210lbs x 10 x 2
230lbs x 8
Tri-set (3 sets of..)
Face Pull 120lbs x 15
Wide Upright Row 60lbs x 12
Side Laterals 20 lbs x 12
Plate Push Sit ups
10 reps x 2 holding 45lbs plate
(second set finished with Front Raises 45lbs x 12)
Walk home 20 minutes
Duration 1:30-3:50pm
Stretching 15 minutes
Squats
135lbs x 35
175lbs x 20
205lbs x 15
225lbs x 12
225lbs x 5
245lbs x 8
Deficit Trapbar Deadlift
225lbs x 10
300lbs x 10
340lbs x 8
380lbs x 5
Leg Extensions
180lbs x 15 x 8
Leg Curls
120lbs x 12 x 5
Standing Calf Raises
300lbs x 30
500lbs x 30
600lbs x 25
730lbs x 20 x 2
Abwheel
15reps x 5
Swissball Jacknife
15 reps x 5
Walk home 20 minutes
Duration 4:15-6:30pm
Stretching 10 minutes
Warm up: Hang Cleans
120lbs x 5
150lbs x 5
170lbs x 5
Low Incline DB Press
50lbs x 15 x 2 (superset with Pullups BW x 12)
60lbs x 15 (superset with Pullups BW x 10)
70lbs x 15
80lbs x 12 x 2
High Incline DB Press
70lbs x 15
80lbs x 12
Higher Incline DB Press
70lbs x 15
80lbs x 10
80lbs x 7
Dips
BW+45lbs x 25
BW+70lbs x 16
Chin ups
BW x 15
BW+25lbs x 12
Barbell Rows
225lbs x 10 x 3
Chest Supported DB Rows
75lbs each x 10 x 2
EZ Bar Curls
120lbs x 6 x 6
Walk home 30 minutes
Duration 10:30am-12:15pm
Stretching 15 minutes
Squats
140lbs x 20
190lbs x 15
230lbs x 7,3
245lbs x 5,3
Front Squats
140lbs x 10 x 3
Leg Press
300lbs x 20
400lbs x 15 x 2
Standing Single Leg Curl
50lbs x 12 x 3 per leg
Cybex Donkey Calf Raises
360lbs x 20 x 3
Standing Calf Raises
300lbs x 20 x 3
Walkhome 20 minutes
By far the weakest WO I had for a long time. Despite planning ahead for todays training wala pa din nangyare. Sinisingil nako ng katawan ko dahil sa 2hrs na tulog everyday. Well bawi nalang next year pag malaki na si baby. Blessed pa din ako dahil nakakagawa pa rin ako ng way para makapagbuhat kahit busy at injured
Duration 1:30-3:45pm
Stretching 15 minutes
Flat Bench Press
135lbs x 15
175lbs x 12 x 2
205lbs x 10 x 2 (superset with Chins BW x 12)
225lbs (20 rep cluster 5,3,4,3,5 +3 spotted reps)
205lbs x 9,4
Chin ups
BW+35lbs x 10
BW+50lbs (15 rep cluster 4,3,3,5)
BW+20lbs x 8,5
HS press superset with Machine flyes
390lbs x 10 / 130lbs x 15 (3sets)
High Incline DB Press
70lbs x 15
70lbs x 13
Superset: Face Pull and Side Laterals
120lbs x 15 / 25lbs x 12 (3 sets)
Incline Bench Curls
30lbs x 12 x 3 per arm
Superset: Tricep Pressdown and Half Rep Dips
160lbs x 12 / BW x 15
Side laterals 20lbs and 15lbs to failure
Walk home 20 minutes
Duration 3:45-6:00pm
Stretching 15 minutes
Trapbar Deadlift
145lbs x 8
245lbs x 5
305lbs x 5
345lbs x 5
405lbs x 3
365lbs x 10 (workset)
CGBP
135lbs x 30
175lbs x 15
205lbs (30 rep cluster 8,8,10,3,1)
Superset: Chin ups with Cable Rows
BW+20lbs x 8 / 150lbs x 16
BW+35lbs x 6 / 170lbs x 13
BW+45lbs x 6 / 190lbs x 8
Tbar Rows
160lbs x 15
210lbs x 12
235lbs x 8
Chest Supported DB Rows
70lbs x 12 x 2
Standing DB Press (all sets finished with lateral raises)
50lbs x 15,8,12
Walkhome 20 minutes
Duration 8:50-11:00pm
Stretching 15 minutes
Legpress
120lbs x 40
220lbs x 30
320lbs x 20
420lbs x 15
Dropset:
520lbs x 10
420lbs x 10
320lbs x 10
220lbs x 15
120lbs x 25
Tri-set (3 rounds)
Leg Extension 180lbs x 12
Legpress 320lbs x 12
Leg Extension 180lbs x 8
SLDL
145lbs x 12
245lbs x 8
285lbs x 8
315lbs x 6
Tri-set (2 rounds)
Leg curl 130lbs x 15
Walking Lunges BW+45lbs x 10 steps per leg
Leg curl 130lbs x 12
Standing Calf Raises
650lbs x 30
770lbs x 25 x 2
770lbs x 15 x 3
Walkhome 20 minutes
Duration 8:15-10:10pm
Stretching 15 minutes
Flat Bench Press
135lbs x 15 x 2
175lbs x 12 x 2
205lbs x 8 x 2
225lbs (30 rep cluster 10,8,10,2+3)
Dips
BW+45lbs x 25
BW+70lbs x 15
Incline DB Press
80lbs x 15 x 2
Machine Flyes
150lbs x 15 x 4
Machine Shoulder Press (dropset)
130lbs, 110lbs, 80lbs x 10 reps each
Reverse Pec Deck
130lbs x 15 x 3
Side Laterals (dropset)
25lbs, 20lbs, 15lbs x 20 reps each
Rope Cable Curls
90lbs x 10 x 6
Walk home 20 minutes
Thanks bro! 2-3 times a week nalang ako nakakapagtraining ngayon. Very busy as in. Di katulad dati na everyday at minsan twice a day pa. Hindi na rin ako makasama sa mga PBB group workout.
Duration 3:30-6:05pm
Stretching 15 minutes
Warmup: Legpress
100lbs x 12 per leg (single leg)
200lbs x 8 per leg (single leg)
300lbs x 15
Trapbar Deadlift
175lbs x 10
225lbs x 10
315lbs x 10
355lbs x 5
410lbs x 5
Standing OHP (clean bar from the floor)
135lbs x 12 x 2
150lbs x 7 x 2
175lbs x 4 x 3
Barbell Rows
175lbs x 15
225lbs x 12
250lbs x 7 x 3
Chin ups
BW+35lbs x 5 x 5
High Incline DB Press
70lbs x 17
80lbs x 10,13
Superset: Reverse Flyes and Face Pull
130lbs x 12 / 80lbs x 12 (2 sets)
Side Laterals (Dropset)
35lbs, 25lbs, 20lbs (15 reps each for 2 sets)
Abwheel 12reps x 4
Walk home 20 minutes
Duration 2:15-4:30pm
Stretching 15 minutes
Incline Bench Press
135lbs x 20 x 2
175lbs x 12 x 2
205lbs x 8,6,7,10
CIRCUIT (3 rounds)
HS press: 360lbs x 15
Wide Underhand Pulldowns: 150lbs x 15
Machine Flyes: 150lbs x 15
Cable Rows: 150lbs x 15
DB Shoulder Press
70lbs x 15
80lbs x 12
CGBP
200lbs x 10 x 2
Incline Bench Curls
30lbs x 12 x 3
Rope Cable Curls
100lbs x 10 x 3
Superset: (2 rounds)
Abwheel x 12
Swissball Jacknife x 15
Walkhome 20 minutes
Duration 9:00-11:15pm
Stretching 15 minutes
Legpress
300lbs x 20 x 3
Squats
135lbs x 15
175lbs x 15
205lbs x 13
225lbs x 8
Circuit: (2 sets)
Leg Press 300lbs x 15 (2nd Set: 410lbs x 15)
Leg Extension 170lbs x 12
Leg Curl 130lbs x 12
Leg Press 300lbs x 15 (2nd Set: 410lbs x 15)
Leg Extension
200lbs x 12 x 3
Leg Curl
140lbs x 12 x 3
Standing Calf Raises
510lbs x 20 x 6
Stretching 10 minutes
Walkhome 20 minutes
Duration 10:30-11:00am
Dips
BW x 12 x 3
Chin ups
BW x 12 x 3
Incline Bench Press
110lbs x 12
140lbs x 12
180lbs x 12
210lbs x 12 x 2
Sumo Deadlift
110lbs x 8
210lbs x 8
260lbs x 3
300lbs x 3
Standing DB Press
50lbs x 15 x 2
30 minute WO lang, halos warm up pa lang ito sa regular WO ko (ni hindi naka nagstretching) pero no choice e, sa sobrang busy kahit 30-minute window of opportunity papatusin ko na makapagbuhat lang. Yung pinuntahan ko na gym sa kanto lang at walang gamit as in 400lbs lang ata lahat ng plates kasama na mga barya at sa garage lang.
Duration 3:15-5:30pm
Stretching 15 minutes
Trapbar Deadlift
175lbs x 6
225lbs x 6
265lbs x 6
315lbs x 6
355lbs x 5
385lbs x 2
410lbs x 6
Flat Bench Press
145lbs x 6 x 2
185lbs x 6 x 2
215lbs x 6 x 2
235lbs x 6
245lbs x 5,3
Barbell Rows
160lbs x 6
210lbs x 6
250lbs x 6 x 3
Seated DB Press
70lbs x 15
80lbs x 13
90lbs x 8
Circuit: (2 rounds)
HS Press 380lbs x 10
Underhand Pulldowns 150lbs x 10
Machine Flyes 150lbs x 15
Neutral Grip Cable Rows 170lbs x 10
Side Laterals Dropset (2 sets)
35lbs, 30lbs, 25lbs, 20lbs x 8-10 reps each
Walk home 20 minutes
dec 4 was nothing, those DLs were just done to tax my system at 30 minutes of training. 300lbs below considered warm up pa . today's DL matters. trapbar DL is a hybrid squat/deadlift so wala masyado stress sa lower back. pero nasakut naman lagi likod ko dahil sa scolio. tiis tiis lang hehe
Duration 8:20-9:50am
Stretching 15 minutes
Warm up: Legpress
200lbs x 30
300lbs x 30
Squats
130lbs x 10
180lbs x 10
230lbs x 8
260lbs x 6
280lbs x 6,5
Leg Extensions
105lbs x 25 x 2
125lbs x 25 x 2
Squat Machine
200lbs x 15
300lbs x 15
350lbs x 10 x 3
Standing Calf Raises
400lbs x 30 x 5
Walk home 10 minutes
http://www.t-nation.com/training/8-most-effective-training-splits
http://nattyornot.com/5x5-workouts-effective/
http://nattyornot.com/5x5-barbell-workouts-truly-suck/
want a bigger dick? Do 5x5 hahahahaha
Duration 9:20-10:15am
Low Incline CGBP
150lbs x 15
180lbs x 12 x 2
Pulldown Behind the Neck
170lbs x 10 x 3
Dips
BW+50lbs x 15
BW+70lbs x 15
One Arm DB Rows
110lbs x 8 x 2 per arm
OH Cable Tricep Extension
80lbs x 15 x 3
Incline Bench Curls
30lbs x 10 x 3
Hammer Curls
40lbs x 10 x 3
Bent Over Raises
30lbs x 12 x 3
Cable Crunches 2 sets to failure
Buti na lang 5 3 1 program ko, hahah!
IMO, ok naman 5x5, strength gain wise, effective, but if you're aiming for aesthetic, good luck! LOL!
Duration 11:10am-1:00pm
Stretching 15 minutes
Squats
115lbs x 15
165lbs x 15
215lbs x 20 x 2
265lbs x 8
285lbs x 6
310lbs x 9 (new PR)
Calf Presses
460lbs x 20-30 x 5
Duration 8:40-11:30pm
Stretching 15 minutes
Trapbar Deadlift (worksets)
335lbs x 10
385lbs x 5
425lbs x 3
Incline Bench Press (worksets)
205lbs x 12
225lbs x 10 x 2
Chin ups
BW+35lbs x 10
BW+45lbs x 6 x 2
Incline DB Press
80lbs x 15 x 2
Circuit: (2 rounds)
HS Press 430lbs x 8
Cable Rows 170lbs x 15
Machine Flyes 150lbs x 15
Neutral Grip Pulldowns 170lbs x 10
Superset: Barbell Rows and Machine Shoulder Press
230lbs x 8 / 110lbs x 15
Side Laterals (Dropset)
35,30,25,20,15lbs x 8 reps each
CGBP (half reps) superset with Cable Curls
175lbs x 12 / 110lbs x 12 (3 sets)
Incline Bench Curls
35lbs x 10 x 3
Abwork 15minutes
Walkhome 20 minutes
Duration 10:00-12:15pm
Stretching 15 minutes
Squats
145lbs x 20 x 2
185lbs x 20
245lbs x 8,12
Legpress
400lbs x 15
500lbs x 12
Leg curls
140lbs x 15
150lbs x 15
160lbs x 8 dropset..
140lbs x 5
120lbs x 5
100lbs x 5
80lbs x 5
Leg extension
200lbs x 12 x 4
Standing Calf Raises
400lbs x 20 x 3
Seated Calf Raises
85lbs x 20 x 3
Walk home 20 minutes