Set 1
175lbs x 30 reps
10 barbell rows
10 deadlifts
10 shrugs
Set 2
225lbs x 24 reps
8 barbell rows
8 deadlifts
8 shrugs
bale tuloy tuloy yan walang bitawan ng barbell, straps will help.
kelan ko incorporate yan? andito ko sa office nnananakit katawa, habang binabasa ko ung deathrows na yan natatawa nalang ako at napapailing hahaha
Maganda yang warm up or finisher sa back dominant upper body day kasi sapul buong posterior chain. Shempre hindi mo maalis na maging in favor sa pressing. Dadating yung time hahabulin mo yung back. Pwede din instead na magcardio ka, yan nalang. Start light then add weight every set.
oki. yan nalang gagawin ko sa warm up. yoko nadin mag cardio. try ko naman walang cardio kahit ano. never tried it. CHAKA PALA SIR V! galing mo TLGA! hahahaha 200.5 ako nag timbang ulet ako ngaun ngaun lang. hahahahaha :yahoo:
Set 1
175lbs x 30 reps
10 barbell rows
10 deadlifts
10 shrugs
Set 2
225lbs x 24 reps
8 barbell rows
8 deadlifts
8 shrugs
bale tuloy tuloy yan walang bitawan ng barbell, straps will help.
kelan ko incorporate yan? andito ko sa office nnananakit katawa, habang binabasa ko ung deathrows na yan natatawa nalang ako at napapailing hahaha
Maganda yang warm up or finisher sa back dominant upper body day kasi sapul buong posterior chain. Shempre hindi mo maalis na maging in favor sa pressing. Dadating yung time hahabulin mo yung back. Pwede din instead na magcardio ka, yan nalang. Start light then add weight every set.
oki. yan nalang gagawin ko sa warm up. yoko nadin mag cardio. try ko naman walang cardio kahit ano. never tried it. CHAKA PALA SIR V! galing mo TLGA! hahahaha 200.5 ako nag timbang ulet ako ngaun ngaun lang. hahahahaha :yahoo:
Ab circuit
Lying leg raises x 30
Crunches x 30
knee to chest x 30
flutter kicks x 30
Russian twist
20lbs kettle x 20 -20 -20 - 20
side crunches
x30 each sides
Superset
Flat bench
175 x 12-10-10-10
BB rows
185 x 12-12-12-12
Superset
Incline DB press
170 (65ea) x 12 -12 -11
Machine row
220 x 12 -12-12
Superset
DB shoulder press
50 x 12-12-12
Chest assisted DB row
130 (65ea) x12 -12 -12
Abs circuit
Lying leg raise x 30
Flutter kicks x 30
Bicycle kicks x 30
Crunches x 30
Russian Twist 20lbs med ball x 20 -20 -20
Side crunches x 20-20 each sides
Superset
Dips
BW(200 ata) x 12 -12 -12
Vbar pullups
BW(200 ata) x 12 -11- 10
Superset
Flat DB press (hs grip)
140 (70ea) x 12 -12 -12
Pullups (shoulder with grip)
BW x 8- 7.5- 7.2 (haha unperfect form)
Superset
Incline DB press (normal grip)
130 (65ea) x 12 -12 -10
Machine Assisted wide pullups
BW-40lbs x 10-10-10
Giantsets
Incline DB flyes
90(45ea) x 12 -12 -12
Latpulldown
140 x 12 -12 -12
Incline machine press (rev grip)
115 x 12 -12 -12
*nakalimutan ko ung knee support ko sa otto, kaso nakakatamad bumaba sa ground floor kaya nilaban ko nalang and see how it goes
Ab circuit
Flutter kicks x 30
Bicycle kicks x 30
Scissors x 30
Crunches x 30
Side crunches x 30-30 (ea sides)
Sidebends 45lbs x 20-20 (ea sides)
Squats
135 x 12
195 x 12
225 x 12 - 12
245 x 12
*Mwahahahaha Increased partida nakalimutan ko pa sa otto ung knee support ko (psycological shit lang sakin dahil sa knee issues)
LEg press
240 x 12 -12
252 x 12 -12
*mwahahahaha In creased ulet
Deadlifts
185 x 12
225 x 10
245 x 10
265 x 9
*mwahahahahaha onti nalang papalo na ulet ng 300 lolololol :biggrin:
Leg extensions
160 x 12 -12 -12 - 15
Ham curls
130 x 12 -12 -12
Calf raises on leg press
235 x 30-30-30
Incline DB curls
50(25ea) x 15-15-15
BB curls (wide grip)
60 x 12-12-12-12
DB hammer curls
50(25)ea x 12 -12 -12
*Kwentong gym:
So for the past few weeks, lagi ako naka jacket (pullover) sa gym of psycological rreasons. ayaw ko makita ung katawan ko, ayaw ko madistract, at dahil badass lang tignan haha.Pero, muka akong mataba (tho mataba pa din naman ako) pag nakajacket kasi dahil sa porma and cut nung jacket haha, take note d ko inaalis ung fact na im still a fat ass, tanggap ko un. Ok, kagabi may mga bago muka sa gym isang middle age at isang mukang studyante, may mga katawan naman hlatang gym goer pero wslang diet kasi mgy mga beer belly. favorite ko ung may suot pa na lifting gloves lol. so anyways, ramdam ko na minamata nila ko, kasi nag cucurls na ko nun e medyo magaan lang ako mag curls diba (PUCHA KUNG NAABUTAN NYO LANG COMPOUND LIFTS KO) tapos ramdam ko pa na tinitignan ako head to toe (feel ko lang ah) absta alam ko naman ung matang mapang kutya kasi lumaki ko sobrang taba at sanay ako na inaasar so i know the kind of people. ok, so ako medyo nainis, so nag tangal ako ng jacket, e naka sleeveless ako na ginupit sa bahay ung hangang baba. haha puta biglang di na nag tinginan ulet sakin HAHAHAHAHAHAHA king ina sabay flex ako ng back SLAB OF LAT tapos angat ng shorts na makluwag higit ng Quads haha e sakto pumped ung bicep dahil sa curls labaas lahat ng ugat eh. biglang di na ko madaanan ng mga mata nila sa luob luob siguro nila "puta un pala asa luob nun" LOL fuckers!
So for the past few weeks, lagi ako naka jacket (pullover) sa gym of psycological rreasons. ayaw ko makita ung katawan ko, ayaw ko madistract, at dahil badass lang tignan haha.Pero, muka akong mataba (tho mataba pa din naman ako) pag nakajacket kasi dahil sa porma and cut nung jacket haha, take note d ko inaalis ung fact na im still a fat ass, tanggap ko un. Ok, kagabi may mga bago muka sa gym isang middle age at isang mukang studyante, may mga katawan naman hlatang gym goer pero wslang diet kasi mgy mga beer belly. favorite ko ung may suot pa na lifting gloves lol. so anyways, ramdam ko na minamata nila ko, kasi nag cucurls na ko nun e medyo magaan lang ako mag curls diba (PUCHA KUNG NAABUTAN NYO LANG COMPOUND LIFTS KO) tapos ramdam ko pa na tinitignan ako head to toe (feel ko lang ah) absta alam ko naman ung matang mapang kutya kasi lumaki ko sobrang taba at sanay ako na inaasar so i know the kind of people. ok, so ako medyo nainis, so nag tangal ako ng jacket, e naka sleeveless ako na ginupit sa bahay ung hangang baba. haha puta biglang di na nag tinginan ulet sakin HAHAHAHAHAHAHA king ina sabay flex ako ng back SLAB OF LAT tapos angat ng shorts na makluwag higit ng Quads haha e sakto pumped ung bicep dahil sa curls labaas lahat ng ugat eh. biglang di na ko madaanan ng mga mata nila sa luob luob siguro nila "puta un pala asa luob nun" LOL fuckers!
mukhang bumabalik na sir lakas mo sa lower body
ok lang din minsan pumatol sa ganyan. hindi ko maintindihan sa iba bakit pa kailangan manghusga o manita base sa itsura.
hindi nalng magbuhat at wala na lang pakialamanan...minata na din kasi ako dati nung unang try ko mag gym kaya hindi ko ginaya yung mga ganyan
So for the past few weeks, lagi ako naka jacket (pullover) sa gym of psycological rreasons. ayaw ko makita ung katawan ko, ayaw ko madistract, at dahil badass lang tignan haha.Pero, muka akong mataba (tho mataba pa din naman ako) pag nakajacket kasi dahil sa porma and cut nung jacket haha, take note d ko inaalis ung fact na im still a fat ass, tanggap ko un. Ok, kagabi may mga bago muka sa gym isang middle age at isang mukang studyante, may mga katawan naman hlatang gym goer pero wslang diet kasi mgy mga beer belly. favorite ko ung may suot pa na lifting gloves lol. so anyways, ramdam ko na minamata nila ko, kasi nag cucurls na ko nun e medyo magaan lang ako mag curls diba (PUCHA KUNG NAABUTAN NYO LANG COMPOUND LIFTS KO) tapos ramdam ko pa na tinitignan ako head to toe (feel ko lang ah) absta alam ko naman ung matang mapang kutya kasi lumaki ko sobrang taba at sanay ako na inaasar so i know the kind of people. ok, so ako medyo nainis, so nag tangal ako ng jacket, e naka sleeveless ako na ginupit sa bahay ung hangang baba. haha puta biglang di na nag tinginan ulet sakin HAHAHAHAHAHAHA king ina sabay flex ako ng back SLAB OF LAT tapos angat ng shorts na makluwag higit ng Quads haha e sakto pumped ung bicep dahil sa curls labaas lahat ng ugat eh. biglang di na ko madaanan ng mga mata nila sa luob luob siguro nila "puta un pala asa luob nun" LOL fuckers!
mukhang bumabalik na sir lakas mo sa lower body
ok lang din minsan pumatol sa ganyan. hindi ko maintindihan sa iba bakit pa kailangan manghusga o manita base sa itsura.
hindi nalng magbuhat at wala na lang pakialamanan...minata na din kasi ako dati nung unang try ko mag gym kaya hindi ko ginaya yung mga ganyan
onga tol, gulat din ako. pinusuan ko lang mag dagdag. palag. ung sa DL nga ung last set bumigay grip ko sa kalagitnaan, pero binaba ko nag iba ko ng grip gulat ako KAYA PADIN! di ko lang pinush ung luck ko mahirap na haha.
OO mga burat e. di nila alam armor ko lang ung jacket haha ung hita nung isa braso ko palang eh. hahaha
@badass_vinch sir V, its been my 3rd week or so sa ganito wo. pero etong friday routine ko if hindi ko mamaintain ung weight, oparang mas mahirap na sya buhatin? ex. sa bench parang 2 weeks ago kaya ko pag mag 12-12-12 ngayon parang crunch time ung last sets d ako makalagpass ng 10. anyare?! kulang ba ko sa wu? nawala str. same naman cals ko. o ung recovery?
Normal lang yan, nothing to worry, As long as within striking distance ka pa din sa poundage at reps wag ka maparanoid. kung naglose ka kahit 1-2lbs that means wala nabago sa lakas mo if relative to your BW lang din.
Normal lang yan, nothing to worry, As long as within striking distance ka pa din sa poundage at reps wag ka maparanoid. kung naglose ka kahit 1-2lbs that means wala nabago sa lakas mo if relative to your BW lang din.
lol d padin ako nag loloose sir V. same same padin. still work on the weight or babaan ko? (ayaw ko lol)
Normal lang yan, nothing to worry, As long as within striking distance ka pa din sa poundage at reps wag ka maparanoid. kung naglose ka kahit 1-2lbs that means wala nabago sa lakas mo if relative to your BW lang din.
lol d padin ako nag loloose sir V. same same padin. still work on the weight or babaan ko? (ayaw ko lol)
Wag ka maconscious sa weight basta buhatin mo yung max na kaya for that day. Set aside powerlifting mindset na lahat nalang ng binubuhat should have a certain percentage, number and reps. Tsaka sa presses lang yan, if your pulling strength and multijoint exercises are fine then you're overthinking it.
I wont be surprised if you lose 2-3lbs in an instant.
I wont be surprised if you lose 2-3lbs in an instant.
d ko gets sir v? biglaan mangyayare yan?
delayed fatloss, it happens. Kaya hindi ako paranoid if i dont lose weight or get lean in a steady manner like weekly progress kasi i know that our body is weird. Usually after pa nga ng several days or a week of rest bigla ka maglose. As long as you know you're doing your assignment then just wait for the results. Sometimes when your weight is not moving tapos lahat naman ginawa mo, your body is just holding on to what ever it could to avoid further stress. Once everything feel normal then boom bigla laglag yung timbang mo. Nangyare na sakin yan so many times. 5lbs drop instantly and I woke up like I came straight out of the oven.
I wont be surprised if you lose 2-3lbs in an instant.
d ko gets sir v? biglaan mangyayare yan?
delayed fatloss, it happens. Kaya hindi ako paranoid if i dont lose weight or get lean in a steady manner like weekly progress kasi i know that our body is weird. Usually after pa nga ng several days or a week of rest bigla ka maglose. As long as you know you're doing your assignment then just wait for the results. Sometimes when your weight is not moving tapos lahat naman ginawa mo, your body is just holding on to what ever it could to avoid further stress. Once everything feel normal then boom bigla laglag yung timbang mo. Nangyare na sakin yan so many times. 5lbs drop instantly and I woke up like I came straight out of the oven.
Thanks for firing me up again sir V! you never fail to motivate me! salamat! :hard:
I wont be surprised if you lose 2-3lbs in an instant.
d ko gets sir v? biglaan mangyayare yan?
delayed fatloss, it happens. Kaya hindi ako paranoid if i dont lose weight or get lean in a steady manner like weekly progress kasi i know that our body is weird. Usually after pa nga ng several days or a week of rest bigla ka maglose. As long as you know you're doing your assignment then just wait for the results. Sometimes when your weight is not moving tapos lahat naman ginawa mo, your body is just holding on to what ever it could to avoid further stress. Once everything feel normal then boom bigla laglag yung timbang mo. Nangyare na sakin yan so many times. 5lbs drop instantly and I woke up like I came straight out of the oven.
Thanks for firing me up again sir V! you never fail to motivate me! salamat! :hard:
Hindi motivation yan bro, that's the real shit! I was indoubt about the "1lb per week fatloss/mass gain and you're on track brahzzz" kasi it doesn't happen all the time. And when it does happen I usually look good on the scale but not in the mirror. Kaya I stick the methods that give me results regardless how strong the broscience is. Check out bodyrecomposition.com, I think Lyle has something about the delayed fatloss.
I wont be surprised if you lose 2-3lbs in an instant.
d ko gets sir v? biglaan mangyayare yan?
delayed fatloss, it happens. Kaya hindi ako paranoid if i dont lose weight or get lean in a steady manner like weekly progress kasi i know that our body is weird. Usually after pa nga ng several days or a week of rest bigla ka maglose. As long as you know you're doing your assignment then just wait for the results. Sometimes when your weight is not moving tapos lahat naman ginawa mo, your body is just holding on to what ever it could to avoid further stress. Once everything feel normal then boom bigla laglag yung timbang mo. Nangyare na sakin yan so many times. 5lbs drop instantly and I woke up like I came straight out of the oven.
Thanks for firing me up again sir V! you never fail to motivate me! salamat! :hard:
Hindi motivation yan bro, that's the real shit! I was indoubt about the "1lb per week fatloss/mass gain and you're on track brahzzz" kasi it doesn't happen all the time. And when it does happen I usually look good on the scale but not in the mirror. Kaya I stick the methods that give me results regardless how strong the broscience is. Check out bodyrecomposition.com, I think Lyle has something about the delayed fatloss.
Abs circuit
Lying leg raise x 30
Flutter kicks x 30
Russian Twist 25lbs platel x 30 -30 -30
Side crunches x 20-20 each sides
Superset
Dips
BW(200 ata) x 13-13-13
Vbar pullups
BW(200 ata) x 11 -11- 11
*ayos medyo stable na ung rep ranges pwede na laruin. baka mag try ako weighted 2 weeks from now
Superset
Flat DB press (hs grip)
140 (70ea) x 12 -12 -12
Pullups (shoulder with grip)
BW x 8- 8- 8 (not that perfect pero muka namang counted lahat ng reps)
* eto din umayos ung pullups more practice pa, baka mag increase nadin ako DB next week.
Superset
Incline DB press (normal grip)
130 (65ea) x 12 -12 -12
Machine Assisted wide pullups
BW-40lbs x 10, -30 x 10 10
Increased din. ayus tlGA!
Giantsets
Incline DB flyes
90(45ea) x 12 -12 -12
Latpulldown
240 x 12 -12 -12
Incline machine press (rev grip)
115 x 12 -12 -12
*mani to, next week mag iincrease ako ng bigat. yakang yaka
Superset
Seated bent over side lat raises (rear)
50(25ea) x 12-12-12
Rev grp DB rows
90(45ea) x 12-12-12
Eto din, ung sa rows pwede na ko mag increase kahit onti
DB side lat raises
50 (25ea) x 12 -12 -12
DB front raises
50 (25ea) x 12 -12 -12
Decline situps
35lbs plate x 15-15-15-15
Side bends
45 x 20 -20 -20 - 20 (each sides)
Gusto ko pa sana sundutan ng biceps kaso nag dalawang isip ako for some reason haha. sayang dapat sumundot ako. lol
Comments
Dat dere broscience brah!
Sir Vinch pwede rin ba sakin to? pampagising 3 sets? gawin ko mamaya
Nako hindi yan pwede sayo! Baka maihagis mo yung barbell LOL
lol...hindi ko kinaya reply mo sir hahaha
mahaba kasi oras ko mamaya kasi absent ako, magbubuhat ako na wala tao sa gym :biggrin:
Ginawa namin ni @monching11 yung Deathrows dati sa GWO sa GG new manila
http://pinoybodybuilding.com/Thread-The-Gold-s-Experience-Ver-2-0
ah cge sir... banatan ko nato mamaya :yahoo:
paps @BANE sorry na-flood kona
Ab circuit
Lying leg raises x 30
Crunches x 30
knee to chest x 30
flutter kicks x 30
Russian twist
20lbs kettle x 20 -20 -20 - 20
side crunches
x30 each sides
Superset
Flat bench
175 x 12-10-10-10
BB rows
185 x 12-12-12-12
Superset
Incline DB press
170 (65ea) x 12 -12 -11
Machine row
220 x 12 -12-12
Superset
DB shoulder press
50 x 12-12-12
Chest assisted DB row
130 (65ea) x12 -12 -12
Superset
Machine shoulder press
110 x12-12-12
TBAR row
160 x 12-12-12
Lat pull downs (rev grip)
140 x 12-12-12
Tricep pulldowns
120 x 12-12-12
Rear lat raises
50 (25ea) x 12-12-12
Side lat raises
50 (25ea) x 12-12-12
Front lat raises
50 (25ea) x 12-12-12
Ez bar curls 7/7/7
50 x 21 - 21- 21
db hammer curls
50(25ea) x 12-12-12
Done
Abs circuit
Lying leg raise x 30
Flutter kicks x 30
Bicycle kicks x 30
Crunches x 30
Russian Twist 20lbs med ball x 20 -20 -20
Side crunches x 20-20 each sides
Superset
Dips
BW(200 ata) x 12 -12 -12
Vbar pullups
BW(200 ata) x 12 -11- 10
Superset
Flat DB press (hs grip)
140 (70ea) x 12 -12 -12
Pullups (shoulder with grip)
BW x 8- 7.5- 7.2 (haha unperfect form)
Superset
Incline DB press (normal grip)
130 (65ea) x 12 -12 -10
Machine Assisted wide pullups
BW-40lbs x 10-10-10
Giantsets
Incline DB flyes
90(45ea) x 12 -12 -12
Latpulldown
140 x 12 -12 -12
Incline machine press (rev grip)
115 x 12 -12 -12
DB side lat raises
50 (25ea) x 12 -12 -12
DB front raises
50 (25ea) x 12 -12 -12
Side bends
45 x 20 -20 -20 - 20 (each sides)
*nakalimutan ko ung knee support ko sa otto, kaso nakakatamad bumaba sa ground floor kaya nilaban ko nalang and see how it goes
Ab circuit
Flutter kicks x 30
Bicycle kicks x 30
Scissors x 30
Crunches x 30
Side crunches x 30-30 (ea sides)
Sidebends 45lbs x 20-20 (ea sides)
Squats
135 x 12
195 x 12
225 x 12 - 12
245 x 12
*Mwahahahaha Increased partida nakalimutan ko pa sa otto ung knee support ko (psycological shit lang sakin dahil sa knee issues)
LEg press
240 x 12 -12
252 x 12 -12
*mwahahahaha In creased ulet
Deadlifts
185 x 12
225 x 10
245 x 10
265 x 9
*mwahahahahaha onti nalang papalo na ulet ng 300 lolololol :biggrin:
Leg extensions
160 x 12 -12 -12 - 15
Ham curls
130 x 12 -12 -12
Calf raises on leg press
235 x 30-30-30
Incline DB curls
50(25ea) x 15-15-15
BB curls (wide grip)
60 x 12-12-12-12
DB hammer curls
50(25)ea x 12 -12 -12
*Kwentong gym:
So for the past few weeks, lagi ako naka jacket (pullover) sa gym of psycological rreasons. ayaw ko makita ung katawan ko, ayaw ko madistract, at dahil badass lang tignan haha.Pero, muka akong mataba (tho mataba pa din naman ako) pag nakajacket kasi dahil sa porma and cut nung jacket haha, take note d ko inaalis ung fact na im still a fat ass, tanggap ko un. Ok, kagabi may mga bago muka sa gym isang middle age at isang mukang studyante, may mga katawan naman hlatang gym goer pero wslang diet kasi mgy mga beer belly. favorite ko ung may suot pa na lifting gloves lol. so anyways, ramdam ko na minamata nila ko, kasi nag cucurls na ko nun e medyo magaan lang ako mag curls diba (PUCHA KUNG NAABUTAN NYO LANG COMPOUND LIFTS KO) tapos ramdam ko pa na tinitignan ako head to toe (feel ko lang ah) absta alam ko naman ung matang mapang kutya kasi lumaki ko sobrang taba at sanay ako na inaasar so i know the kind of people. ok, so ako medyo nainis, so nag tangal ako ng jacket, e naka sleeveless ako na ginupit sa bahay ung hangang baba. haha puta biglang di na nag tinginan ulet sakin HAHAHAHAHAHAHA king ina sabay flex ako ng back SLAB OF LAT tapos angat ng shorts na makluwag higit ng Quads haha e sakto pumped ung bicep dahil sa curls labaas lahat ng ugat eh. biglang di na ko madaanan ng mga mata nila sa luob luob siguro nila "puta un pala asa luob nun" LOL fuckers!
mukhang bumabalik na sir lakas mo sa lower body
ok lang din minsan pumatol sa ganyan. hindi ko maintindihan sa iba bakit pa kailangan manghusga o manita base sa itsura.
hindi nalng magbuhat at wala na lang pakialamanan...minata na din kasi ako dati nung unang try ko mag gym kaya hindi ko ginaya yung mga ganyan
onga tol, gulat din ako. pinusuan ko lang mag dagdag. palag. ung sa DL nga ung last set bumigay grip ko sa kalagitnaan, pero binaba ko nag iba ko ng grip gulat ako KAYA PADIN! di ko lang pinush ung luck ko mahirap na haha.
OO mga burat e. di nila alam armor ko lang ung jacket haha ung hita nung isa braso ko palang eh. hahaha
Ab circuit
Crunches 25 lbs x 30
russian twist 25 lbs x 30-30
Side bends 45lbs x 20-20
Superset
Flat bench
175 x 12-11-8-7
BB rows
185 x 12-12-12-12
Superset
Incline DB press
170 (65ea) x 12 -12 -11
Machine row
220 x 12 -12-12
Superset
DB shoulder press
50 x 12-12-12
Chest assisted DB row
130 (65ea) x12 -12 -12
Superset
Machine shoulder press
110 x12-12-12
TBAR row
160 x 12-12-12
Lat pull downs (rev grip)
140 x 12-12-12
Tricep pulldowns
120 x 12-12-12
Rear lat raises
50 (25ea) x 12-12-12
Side lat raises
50 (25ea) x 12-12-12
Front lat raises
50 (25ea) x 12-12-12
Ez bar curls 7/7/7
50 x 21 - 21- 21
db hammer curls
50(25ea) x 12-12-12
@badass_vinch sir V, its been my 3rd week or so sa ganito wo. pero etong friday routine ko if hindi ko mamaintain ung weight, oparang mas mahirap na sya buhatin? ex. sa bench parang 2 weeks ago kaya ko pag mag 12-12-12 ngayon parang crunch time ung last sets d ako makalagpass ng 10. anyare?! kulang ba ko sa wu? nawala str. same naman cals ko. o ung recovery?
lol d padin ako nag loloose sir V. same same padin. still work on the weight or babaan ko? (ayaw ko lol)
Wag ka maconscious sa weight basta buhatin mo yung max na kaya for that day. Set aside powerlifting mindset na lahat nalang ng binubuhat should have a certain percentage, number and reps. Tsaka sa presses lang yan, if your pulling strength and multijoint exercises are fine then you're overthinking it.
I wont be surprised if you lose 2-3lbs in an instant.
d ko gets sir v? biglaan mangyayare yan?
delayed fatloss, it happens. Kaya hindi ako paranoid if i dont lose weight or get lean in a steady manner like weekly progress kasi i know that our body is weird. Usually after pa nga ng several days or a week of rest bigla ka maglose. As long as you know you're doing your assignment then just wait for the results. Sometimes when your weight is not moving tapos lahat naman ginawa mo, your body is just holding on to what ever it could to avoid further stress. Once everything feel normal then boom bigla laglag yung timbang mo. Nangyare na sakin yan so many times. 5lbs drop instantly and I woke up like I came straight out of the oven.
Thanks for firing me up again sir V! you never fail to motivate me! salamat! :hard:
Hindi motivation yan bro, that's the real shit! I was indoubt about the "1lb per week fatloss/mass gain and you're on track brahzzz" kasi it doesn't happen all the time. And when it does happen I usually look good on the scale but not in the mirror. Kaya I stick the methods that give me results regardless how strong the broscience is. Check out bodyrecomposition.com, I think Lyle has something about the delayed fatloss.
will check sir V salamaaazzzzzzz :biggrin:
Abs circuit
Lying leg raise x 30
Flutter kicks x 30
Russian Twist 25lbs platel x 30 -30 -30
Side crunches x 20-20 each sides
Superset
Dips
BW(200 ata) x 13-13-13
Vbar pullups
BW(200 ata) x 11 -11- 11
*ayos medyo stable na ung rep ranges pwede na laruin. baka mag try ako weighted 2 weeks from now
Superset
Flat DB press (hs grip)
140 (70ea) x 12 -12 -12
Pullups (shoulder with grip)
BW x 8- 8- 8 (not that perfect pero muka namang counted lahat ng reps)
* eto din umayos ung pullups more practice pa, baka mag increase nadin ako DB next week.
Superset
Incline DB press (normal grip)
130 (65ea) x 12 -12 -12
Machine Assisted wide pullups
BW-40lbs x 10, -30 x 10 10
Increased din. ayus tlGA!
Giantsets
Incline DB flyes
90(45ea) x 12 -12 -12
Latpulldown
240 x 12 -12 -12
Incline machine press (rev grip)
115 x 12 -12 -12
*mani to, next week mag iincrease ako ng bigat. yakang yaka
Superset
Seated bent over side lat raises (rear)
50(25ea) x 12-12-12
Rev grp DB rows
90(45ea) x 12-12-12
Eto din, ung sa rows pwede na ko mag increase kahit onti
DB side lat raises
50 (25ea) x 12 -12 -12
DB front raises
50 (25ea) x 12 -12 -12
Decline situps
35lbs plate x 15-15-15-15
Side bends
45 x 20 -20 -20 - 20 (each sides)
Gusto ko pa sana sundutan ng biceps kaso nag dalawang isip ako for some reason haha. sayang dapat sumundot ako. lol
May dumayo sa gym at sumabay sa routine kagabi kalakas na nilalang :hard:
Abs circuit
Flutter kicks x 30
leg raises x 30
weighted crunches 25lbs x 30
russian twist 25lbs x 30-30-30
side crunch 30-30 ea sides
Squats
135 x 12
195 x 12
225 x 12 -12
245 x 11
275 x 6 - naconcious ako vinideohan kasi ako ni papi @dimzon03 hahaha (lol excuses)
Leg press
240 x 12 -12
252 x 12
264 x 10
Deadlifts
185 x 12
225 x 10
245 x 10
265 x 9
Superset
Leg extension
160 x 15
175 x 15
190 x 12
BB bicep curls (wide grip)
60 x 15-15-15
Superset
Ham curls
145 x 12 -12 -12
Hammer curls (Plate)
45lbs plate x 12-12-11
*bagong natutunan kay papi dimz. pwede pala un plate gamitin sa pag hammer
Calf raise (leg press)
230(ata max) x 30-30-30
pwede pa sana kaso gumagabi na haha. next time ulets papi dims ako naman padayuhin mo hehe :biggrin:
bwahaha bakit sir V??? :huh:
Delikado mga ginagawa nyo e...
ABAY SYEMPRE,LEARNED FROM THE BEST!!!!! :hard: ikaw ung Mr. miyagi namin hahaha
It's about time...
Deadlift
Squat