Sama ka sa GWO makikita mo kung gaano katagal yan mag Warmup haha.
taga Palawan ako sir eh =(
di ko alam tawag dun sa mga ginagawa kong stretching e pero for sure pag nagoogle ka ng stretches for hamstring, glutes, groin, lower back and Spine decompression yun din yung mga ginagawa ko. :flex:July 21, 2014
Duration 9:45-10:55am
Stretching 10 minutes
Dips (all sets finished with 20reps TRX jacknife)
BW x 12
BW+50lbs x 20
BW+70lbs x 15
BW+85lbs x 15
BW+50lbs x 15
Chins (all sets finished with Hanging Crucifix Wipers)
BW x 12
BW+35lbs x 10 x 2
BW+50lbs x 8
Military press
130lbs x 20
160lbs x 12
180lbs x 6 x 2
Preacher curls
70lbs x 12
90lbs x 8
90lbs x 5 dropset to 70lbs x 5, 50lbs x 8
Sir Vinch, every rest day nyo, tumatakbo / swimming / basketball kayo?
Kasama sa training ko yung swimming at pool drills usually 2x/week. Saturday morning may practice kami or game ng basketball. Hindi muna ako tumatakbo outdoors, swimming yung pinalit ko kasi mas joint friendly at gusto ko yung extra resistance ng tubig. Wala na ata ako rest day pero nakakatulog ako ng 7-9hours everyday. Pag nagkataon lang na hindi talaga makakapagensayo kasi busy yun na yung restday ko hehe
Sir V question.. hindi nagbabago pulso mo sa basketball? I mean ung tira mo minsan kapos minsan sobra? kasi kapag nagbubuhat ka ng mabigat wala na sa tira eh. napansin ko kasi dati nag basketball ako tpos ung nag start lifting na ako ayun puro kapos ang tira ko o kaya sobra. ano ginagwa mo kapag ganun?
Sir V question.. hindi nagbabago pulso mo sa basketball? I mean ung tira mo minsan kapos minsan sobra? kasi kapag nagbubuhat ka ng mabigat wala na sa tira eh. napansin ko kasi dati nag basketball ako tpos ung nag start lifting na ako ayun puro kapos ang tira ko o kaya sobra. ano ginagwa mo kapag ganun?
Hindi bro, as long as naglalaro ka din at nagpapractice ng shooting mo hindi makakaapekto ang pagbubuhat. Actually nakakatulong pa nga sya especially sa pag establish ng base bago tumira at follow thru sa jump shot. Nung nasa Pasig pa ako last year, twice a week ako magbasketball drills as my cardio bukod pa sa laro pag hapon/weekend. Paglabas ko kasi ng bahay court na agad hehe. Hindi naman sa pagmamayabang, pero accurate ang shooting ko mapa jump shot, free throw, set shot at lalo na sa 3 points :P
ah siguro kaya wala sa tira kasi wala na practice. Before kasi puro basketball lang ako nun pero nung nagsimula na ako magbuhat after 3months ayon puro kapos na at nanibago haha! Anyway thanks sir v.
Anderson Deadlift
(shin level-sumo)
130lbs x 8
200lbs x 8
250lbs x 6
300lbs x 6
330lbs x 6
(below knee level-conventional)
250lbs x 6
300lbs x 6
330lbs x 6
Explosive rope pull/drags
240lbs x 10 yards x 10 rounds
280lbs x 10 yards x 4 rounds
Military press
130lbs x 20
160lbs x 10
180lbs x 8
200lbs x 4
180lbs x 7
dito ako nagtraining sa condo. may space kasi dito e at mas may freedom gawin yung mga alanganin na routine. mukhang malabo sa libertad kasi baka masira yung flooring nila tapos masikip.
July 29, 2014
Duration 11:00am-1:15pm
GWO @YMCA gym
Stretching 15minutes
(converted to lbs -/+)
MAIN LIFT: Bench Press & Deadlift (superset)
Bench press
240lbs x 10
260lbs x 8
290lbs x 4,3,3
Deadlift
260lbs x 8
290lbs x 6
360lbs x 3,3
SECONDARY EXERCISES:
Weighted pullups
BW+35lbs x 10
BW+45lbs x 8
BW+55lbs x 8
Push ups with resistance band (3sets to failure)
Speed Deadlifts (Sumo)
200lbs + resistance band x 10 x 2
SPEED WORK & POWER EXERCISES:
Power clean to push press 130lbs x 5x 3
Broad jumps with medicine ball
Power push ups
Bear crawl with bands
Single Arm BB Snatch
sir V, ilang pounds ung single arm BB snatch? asp the video mukang malaki at diba mahirap ung ganun? parang kayo lang sina captain barbell pag ganun! at san po benefit nun sa katawan naten? curious lang hihih thanks
sir V, ilang pounds ung single arm BB snatch? asp the video mukang malaki at diba mahirap ung ganun? parang kayo lang sina captain barbell pag ganun! at san po benefit nun sa katawan naten? curious lang hihih thanks
Olympic lift yung snatch, natripan ko lang yung single arm barbell snatch kasi ginaya ko si Kane Sumabat. Mas madili yun sa DBs kasi hindi ka na magbabalance. hindi ko sure kung gano kabigat yun bigla ko na lang kasi dinampot yun haha pero kaya po siguro dagdagan ng konti. Power exercise yung snatch, parang power clean/hang clean din. Yan yung mga exercises na ginagawa ko para lumakas bukod sa mga basic lifts. kung mapapansin mo sa video mabilis yung movement nung bar mula sa floor hangang sa top postion. Yun ang goal ng power training, move the weight as fast as possible
Comments
di ko alam tawag dun sa mga ginagawa kong stretching e pero for sure pag nagoogle ka ng stretches for hamstring, glutes, groin, lower back and Spine decompression yun din yung mga ginagawa ko. :flex:July 21, 2014
Duration 9:45-10:55am
Stretching 10 minutes
Dips (all sets finished with 20reps TRX jacknife)
BW x 12
BW+50lbs x 20
BW+70lbs x 15
BW+85lbs x 15
BW+50lbs x 15
Chins (all sets finished with Hanging Crucifix Wipers)
BW x 12
BW+35lbs x 10 x 2
BW+50lbs x 8
Military press
130lbs x 20
160lbs x 12
180lbs x 6 x 2
Preacher curls
70lbs x 12
90lbs x 8
90lbs x 5 dropset to 70lbs x 5, 50lbs x 8
Duration 8:15-9:50am
Stretching 15 minutes
Squats
BW+ 35lbs hipbelt + bar x 10
70lbs x 10
100lbs x 10
140lbs x 8
170lbs x 8
200lbs x 6 x 2
200lbs x 12
Leg press
200lbs x 20
300lbs x 20
400lbs x 15
500lbs x 12
Bulgarian Spilt Squats
BW x 12 per leg
BW+30lbs x 15 per leg
BW+70lbs x 12 per leg
Calf Presses
400lbs x 35
470lbs x 35
520lbx x 25 x 3
Circuit (4 rounds)
Hanging wipers
Hanging lever leg tucks
Hanging crucifix pendullum
BW x 12 per leg
BW+30lbs x 15 per leg
BW+70lbs x 12 per leg
- This. Mirin.
Kasama sa training ko yung swimming at pool drills usually 2x/week. Saturday morning may practice kami or game ng basketball. Hindi muna ako tumatakbo outdoors, swimming yung pinalit ko kasi mas joint friendly at gusto ko yung extra resistance ng tubig. Wala na ata ako rest day pero nakakatulog ako ng 7-9hours everyday. Pag nagkataon lang na hindi talaga makakapagensayo kasi busy yun na yung restday ko hehe
Hindi bro, as long as naglalaro ka din at nagpapractice ng shooting mo hindi makakaapekto ang pagbubuhat. Actually nakakatulong pa nga sya especially sa pag establish ng base bago tumira at follow thru sa jump shot. Nung nasa Pasig pa ako last year, twice a week ako magbasketball drills as my cardio bukod pa sa laro pag hapon/weekend. Paglabas ko kasi ng bahay court na agad hehe. Hindi naman sa pagmamayabang, pero accurate ang shooting ko mapa jump shot, free throw, set shot at lalo na sa 3 points :P
Stay healthy at ingat ingat para hindi mainjure gaya ko hehe.
Duration 9:45-10:45am
Swimming and water drills
Duration 8:10-10:05 am
Stretching 20 minutes
Trapbar Deadlift
135lbs x10
205lbs x 10
265lbs x 10
315lbs x 8
355lbs x 8
405lbs x 6
Incline DB Press
60lbs x 20
70lbs x 15
80lbs x 17
90lbs x 10
HS Press
340lbs x 15
380lbs x 12
420lbs x 8
Feet elevated push ups
BW x 25
Side laterals
25lbs x 20 x 3
Walk home 20 minutes
Duration 10:00-10:40am
Stretching 10 minutes
Swimming 30 minutes
Duration 1:00-2:15pm
Basketball game
Duration 3:10-4:50pm
Stretching 20 minutes
Anderson Deadlift
(shin level-sumo)
130lbs x 8
200lbs x 8
250lbs x 6
300lbs x 6
330lbs x 6
(below knee level-conventional)
250lbs x 6
300lbs x 6
330lbs x 6
Explosive rope pull/drags
240lbs x 10 yards x 10 rounds
280lbs x 10 yards x 4 rounds
Military press
130lbs x 20
160lbs x 10
180lbs x 8
200lbs x 4
180lbs x 7
Hanging wipers 3 sets
Duration 10:10-10:50am
Swimming and water drills
Mas ok mag swimming kesa mag jogging.
kasi kahit umuulan walang problema, kanina nga lakas ng ulan habang nasa pool ako e
Duration 11:00am-1:15pm
GWO @YMCA gym
Stretching 15minutes
(converted to lbs -/+)
MAIN LIFT: Bench Press & Deadlift (superset)
Bench press
240lbs x 10
260lbs x 8
290lbs x 4,3,3
Deadlift
260lbs x 8
290lbs x 6
360lbs x 3,3
SECONDARY EXERCISES:
Weighted pullups
BW+35lbs x 10
BW+45lbs x 8
BW+55lbs x 8
Push ups with resistance band (3sets to failure)
Speed Deadlifts (Sumo)
200lbs + resistance band x 10 x 2
SPEED WORK & POWER EXERCISES:
Power clean to push press 130lbs x 5x 3
Broad jumps with medicine ball
Power push ups
Bear crawl with bands
Single Arm BB Snatch
Duration: 9:40-10:40am
Walk 25 minutes
Stretching 5 minutes
Swimming 30 minutes
Olympic lift yung snatch, natripan ko lang yung single arm barbell snatch kasi ginaya ko si Kane Sumabat. Mas madili yun sa DBs kasi hindi ka na magbabalance. hindi ko sure kung gano kabigat yun bigla ko na lang kasi dinampot yun haha pero kaya po siguro dagdagan ng konti. Power exercise yung snatch, parang power clean/hang clean din. Yan yung mga exercises na ginagawa ko para lumakas bukod sa mga basic lifts. kung mapapansin mo sa video mabilis yung movement nung bar mula sa floor hangang sa top postion. Yun ang goal ng power training, move the weight as fast as possible
One arm snatch ( edit mo na lang sa tamang page ng journal mo )
Idol ko si Kane e:sport:
nabasa ko rin yung sa simplyshredded na article, early 30's na pala sya nag ka gains?
sir V, ung pull ups mo na wide pero underhand, mas mainam ba yun kesa sa overhand? thanks