parang 4 days akong naka cheat days. nag out of town trip kame with fam. puros chichirya niyari ko amp. tho pag normal meals, pinurga ko sarili ko ng hulay (dining ding) at sangkautak na isda damage control hahaha fak
Circuit
Leg raises x 30
Flutter kicks x 30
Russian twist with 25lbs plate x 30-30-30
Mountain climbers x 10-10-10
Squat
135 x 12
195 x 12
225 x 12 -12
245 x 8 - 20
Leg press
240 x 12
252 x 12
264 x 12
Deadlifts
185 x 12
225 x 10
245 x 10
265 x 9
Superset
LEg extension
175 x 15
195 x 12-12
Inlcine db curls
60(30ea) x 12-12-12
Superset
Hamcurls
145 x 12-12-12
DB hammer curls
50(25ea) x 15-15-14
Superset
Calf raises(leeg press)
235+? x 30-30-30
Alternate DB curls
60(30ea) x 12-12-12
gusto ko pa sana mag side bends kaso sobrang traffic late na ko dumating chaka d naman kasama sa program kaya inuwi ko nalang dahil mag luluto pa ko tinola haha
Abs circuit
Flutter kicks x 30
leg raises x 30
crisscross x 30
weighted crunches 25lbs x 30-30-30
russian twist 25lbs x 30-30-30
Squats
135 x 12
195 x 12
225 x 12 -12-12
245 x 12
Leg press
240 x 12
252 x 12
264 x 12
Deadlifts
185 x 12
225 x 10
245 x 10
265 x 10
Superset
Leg extension
190 x 12 -12-12
BB bicep curls (med grip)
60 x 15-15-15
Superset
Ham curls
145 x 12 -12 -12
db Hammer curls
50 (25ea) x 15-15-15
Calf raise (leg press)
230(ata max) x 30-30-30
Sir @badass_vinch question, ung dms ko dito lalo hams abot till friday, like las t friday, d ko nagawa ung bb rows dahil sobrang sakit ng hams ko. lalo nag cramps pa. so ginawa ko nag db rows single arms nalang ako.
Abs circuit
Flutter kicks x 30
bicycle kicks x 30
crisscross x 30
Wipers 30-30-30
Squats
135 x 12
195 x 12
225 x 12
245 x 12
255 x 8
Leg press
252 x 12 , 12
264 x 12
Deadlifts
185 x 12
225 x 10
245 x 10
265 x 10
Superset
Leg extension
190 x 12 -12-12
BB bicep curls (med grip)
60 x 15-15-15
Superset
Ham curls
145 x 12 -12 -12
Plate Hammer curls
45 x 15-15-15
Calf raise (horizontal leg press)
200+ x 30-30-30
may nararamdaman ako sa lower back ko ung bandang tail bone, papuntang pwet. nilaban ko lang ung squat pero nakakabother baka mamaya lumala eh. chka bakit ganun hirap na ko matulog ngayon sa gabi! huhu ang babaw pa ng tulog ko parang gising ako buong mag damag sadd...
kelangan mo ng maayos na stretching routine for lowerback, glutes and hams. Oras na din magpamasahe ng deep tissue.
nag stretching naman ako sir v evrytime at extra din sa lower back, nag yoyoga positions pa nga ako before ako mag ab circuit for warm up. oo nga tagal ko na nag cocontemplate on having a massage. san ba meron mga deep tissue? dipa "hard" massage lang din un?
kelangan mo ng maayos na stretching routine for lowerback, glutes and hams. Oras na din magpamasahe ng deep tissue.
nag stretching naman ako sir v evrytime at extra din sa lower back, nag yoyoga positions pa nga ako before ako mag ab circuit for warm up. oo nga tagal ko na nag cocontemplate on having a massage. san ba meron mga deep tissue? dipa "hard" massage lang din un?
Sa the SPA meron deep tissue kaso sa Alabang town center lang ako nasatisfy. Sa greenbelt at eastwood (loob ng richmonde hotel) pabebe yung deep tissue. May bagong deep tissue dun sa big apple nakita ko. hindi ko pa natry pero nung naginquire ako niyayabangan ako nung branch manager.
Mag tontons ka nalang!!! solb ako lagi dun sa pressure at stretches. Magrequest ka lang ng medyo malakas na therapist para sagad bumanat pag stretching ng posterior chain
Mag tontons ka nalang!!! solb ako lagi dun sa pressure at stretches. Magrequest ka lang ng medyo malakas na therapist para sagad bumanat pag stretching ng posterior chain
bwahaha pabebe na massage amp! ayun sinearch ko agad ung ton ton! meron sa tomas morato very convenient! lapit lang samin! ayus salamat sir V mga next week gawin ko to! :yahoo:
Mag tontons ka nalang!!! solb ako lagi dun sa pressure at stretches. Magrequest ka lang ng medyo malakas na therapist para sagad bumanat pag stretching ng posterior chain
bwahaha pabebe na massage amp! ayun sinearch ko agad ung ton ton! meron sa tomas morato very convenient! lapit lang samin! ayus salamat sir V mga next week gawin ko to! :yahoo:
mura pa dyan, lagi ko inaavail yung 1hour whole body +30 minutes back around 450pesos lang depende sa branch. Mas mahal sa BGC e. 550 dito sa tapat ng office
Galing ng beach vacation at late na nakauwi, no chioce ayaw ko mag skip kaya pinatulan ko ung condo gym (kulang kasi ng gamit chaka medyo masikip hirap ako gumalaw)
Superset
DB bench press x 12 -12 -12
Supinated grip pullups x12-11-11
SS
Incline DB press x 12 -12 12
Pullupsx 6 - 5 -5
Giant set
Incline flyes x12 -12 -12
Lat pulldowns x12- 12-12
Incline Bench press x12-12-12
SS
seated rear lat raisesx12-12-12
Tbar rows (rev grip)x12-12-12
Side lat raises x12-12-12
Alternate db curls x12-12-12
__________________________________________________________________________________________________
December 16, 2015
Abs circuit
Flutter kicks x 30
bicycle kicks x 30
crisscross x 30
Wipers 30-30-30
Squats
135 x 12
195 x 12
225 x 12
245 x 12
265 x 10
Leg press
252 x 12 , 12
264 x 12
Deadlifts
185 x 12
225 x 10
245 x 10
265 x 10
Superset
Leg extension
190 x 12 -12-12
BB bicep curls (med grip)
70 x 12-12-12
Superset
Ham curls
145 x 12 -
160 x 12-12
db Hammer curls
50 (25ea) x 15-15-15
Calf raise (horizontal leg press) 200+ x 30-30-30
Sobrang traffic, late ako ng 1hr sa usual ko na dating sa gym. perwisho tlga. lahat ng lugar traffic tiniis ko nalang
P.S. Felt weak. hindi ko nahit ung usual numbers ko. tho i had a good training pero parang nawla sa condition ung katawan ko sa almost 1 week na rest from holidays... feel ko eto ung factors
1. Weight gain (wala e bumigat tlga ako feel ko with all the sodium(water weight) and some FATSSS)
2. Napahinga
3. Elbow pain (tendonitis ata to dahil na over stretch ko, i just worked through it)
4. Cal deficit (nag bawas na ko nung sunday palang)
BW: (di ko alam haha tancha nalang i dont wanna step sa scale) 205-210 BAHAHAHAHAHA
Ab circuit:
Flutter kicks x 30
Leg raises x 30
Crunches x 30
Wipers x 30
Mountain climbers x 15-15-15
Jump squats x 15-15
Pullups
BW x 8-9-6
Dips
BW x 12-12-10
Superset
HS machine press
144 x 12-10-10
Chinups
BW x 12-10-9
Superset
Machine incline press
175 x 12-12-10
Assisted pullups
BW-40 x 10-10-8
Giant set
Decline Bench press
145 x 12-12-10
Lat pull down
204 x 12-12-12
Incline flyes
12-12-10
Superset
Rev pecdec
100 x 12-12-12
Revgrip DB rows
100(50ea) x 12-12-12
Cable side lat raises
20 x 12-12-12
Superset
db front raises
25 ea hand x 12-12-12
Side bends
45 lbs each side 20-20-20 (per side)
Comments
haha salamat papi! next time ulit
Yes sir! salamat din... sa susunod upperbody naman training natin :biggrin:
aba teka mukhang meron ata nagkita ah?
haha nag blind date kame ni papi dimz lol
bwahahahahaha next time dimz, feel ko di na tayo makaka ngiti pag kasama na si sir V hahaha sama ka nadin papi bigmanwiji
naku sir @BANE, pag kasama si sir Vinch kulang ang 2 extrajoss ko, hindi uso easy WO kay sir hehehe... tapos kasama pa si @SmallWIJI
sir @BANE ikasa nato
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
Abs circuit
Lying leg raise x 30
crunches 25lbs plate x 30-30-30
Russian Twist 25lbs platel x 30 -30 -30
Side crunches x 40-40 each sides
Superset
Dips
BW(200 ata) x 13-13-13
Reverse grip pullups
BW(200 ata) x 12 -12- 12
Superset
Flat DB press (hs grip)
140 (70ea) x 12 -12 -12
Pullups (shoulder with grip)
BW x 8- 8-4
*did something....
Superset
Incline DB press (normal grip)
130 (65ea) x 12 -12 -12
Machine Assisted wide pullups
BW-40lbs x 10-9-9
*dead hang
Giantsets
Incline DB flyes
90(45ea) x 15 -14 -12
Latpulldown
204 x 12 -12 -12
Incline machine press (rev grip)
115 x 12 -12 -12
Superset
Seated bent over side lat raises (rear)
50(25ea) x 12-12-12
Rev grp DB rows
90(45ea) x 12-12-12
DB side lat raises
50 (25ea) x 12 -12 -12
DB front raises
50 (25ea) x 12 -12 -12
ez bar vurls
60 x 15-15-12
Decline situps
35lbs plate x 15-
45lbs x 15-15
November 23, 2015
Leg raises x 30
Flutter kicks x 30
Bicycle x 30
Crunches 25lbs x 25-25-25
Russian twist 25 lbs x 30-30-30
Superset
Dips (BW) 201(padin sana hahhahaha) x 13-13-13
Crev close grip pullups/ semi-chinups (BW) x 12-12-12
Superset
HS Bench press machine
144 x 12 -10 -10
Pullups
BW x 6-6-6 (demonyo haha)
Superset
Db incline press
140 (70ea) x 10-10-10
Assisted pullups
(bw-40lbs) x 10-10-10
Giant set
Incline flyes
100 (50ea) x 12-12-11
Lat pulldowns
204 x 12-12-12
HS incline bench press mahcine
155 x 12, 175 x 12, 155 x 11
Superset
Rear side
50(25ea) x 12-12-12
Underhand db rows
100(50ea) x 10-10-10
Superset
front lat cable raises
50 x 12-12-12
Side lat cable raises (single's)
25 x 12-12-12
Side bends
45 lbs x 30-30-30 (each sideS)
Circuit
Leg raises x 30
Flutter kicks x 30
Russian twist with 25lbs plate x 30-30-30
Mountain climbers x 10-10-10
Squat
135 x 12
195 x 12
225 x 12 -12
245 x 8 - 20
Leg press
240 x 12
252 x 12
264 x 12
Deadlifts
185 x 12
225 x 10
245 x 10
265 x 9
Superset
LEg extension
175 x 15
195 x 12-12
Inlcine db curls
60(30ea) x 12-12-12
Superset
Hamcurls
145 x 12-12-12
DB hammer curls
50(25ea) x 15-15-14
Superset
Calf raises(leeg press)
235+? x 30-30-30
Alternate DB curls
60(30ea) x 12-12-12
gusto ko pa sana mag side bends kaso sobrang traffic late na ko dumating chaka d naman kasama sa program kaya inuwi ko nalang dahil mag luluto pa ko tinola haha
Abs circuit
Flutter kicks x 30
leg raises x 30
crisscross x 30
weighted crunches 25lbs x 30-30-30
russian twist 25lbs x 30-30-30
Squats
135 x 12
195 x 12
225 x 12 -12-12
245 x 12
Leg press
240 x 12
252 x 12
264 x 12
Deadlifts
185 x 12
225 x 10
245 x 10
265 x 10
Superset
Leg extension
190 x 12 -12-12
BB bicep curls (med grip)
60 x 15-15-15
Superset
Ham curls
145 x 12 -12 -12
db Hammer curls
50 (25ea) x 15-15-15
Calf raise (leg press)
230(ata max) x 30-30-30
Sir @badass_vinch question, ung dms ko dito lalo hams abot till friday, like las t friday, d ko nagawa ung bb rows dahil sobrang sakit ng hams ko. lalo nag cramps pa. so ginawa ko nag db rows single arms nalang ako.
Ab circuit
Leg raises x 30
flutter kicks x 30
crisscross x 30
russian twist 25lbs x30-30-30
Decline situps 35lbs x 15-15-15
Superset
Benchpress x 185 x 10-10-9-9
BBrows x 185 x 12-12-12-12
Superset
Incline Db press x (140) 70ea x 10-10-9
MAchine rows x 235 x 12-12-11
Superset
DB Shoulder press x (110) 55ea x 10-10-10
Chest assisted DB rows (140) 70 ea x 10-10-11
Superset
Machine shoulder press 110 x 10-10-9
Tbar row x 160 x 12-12-12
Seated rear lat raises
50(25ea) x 12-12-12
Side lat raises
50(25ea) x 12-12-12
Cable front raises
30ea x 12-12-12
super 21
50x 7/7/7 x 3 sets
nag subok ako mag side bends kaso sumakit ung lower back ko bandang spine, kaya no no nalang
Ab circuit
Leg raises x 30
flutter kicks x 30
scissors x 30
wipers x 30
side bends 45 lbs x 20-20-20
Superset
Dips bw(200) x 13-13-13
Chinups bw (200) x 12-12-12
Superset
Hs press machine
144 x 12-12-12
Pullups x 6-6-6 (weak ass mofo
Superset
Hs incline press (dapat normal grip nabalktad ko)
155 x 12-12, 175 x 12
Assisted pullups 200-40 x 10-10-10
Giant set
Incline flyes 100(50ea) x 12-12-12
Lat pulldown 204 x 12-12-12
Incline machine press (baliktad dapat eto ung HS) 155 x 12-12-10
Superset
seated rear lat raises
50 (25ea) x 12-12-12
Rev grip db rows
100(50ea) x 12-12-12
Side lat raises
50 (25ea) x 12-12-12
Front plate raises
35 x 12-12-12
P.S For some reason sakit ng lower back ko, parang kinikilig na nangangawit. ewan ko ba. tsktsk....
Abs circuit
Flutter kicks x 30
bicycle kicks x 30
crisscross x 30
Wipers 30-30-30
Squats
135 x 12
195 x 12
225 x 12
245 x 12
255 x 8
Leg press
252 x 12 , 12
264 x 12
Deadlifts
185 x 12
225 x 10
245 x 10
265 x 10
Superset
Leg extension
190 x 12 -12-12
BB bicep curls (med grip)
60 x 15-15-15
Superset
Ham curls
145 x 12 -12 -12
Plate Hammer curls
45 x 15-15-15
Calf raise (horizontal leg press)
200+ x 30-30-30
may nararamdaman ako sa lower back ko ung bandang tail bone, papuntang pwet. nilaban ko lang ung squat pero nakakabother baka mamaya lumala eh. chka bakit ganun hirap na ko matulog ngayon sa gabi! huhu ang babaw pa ng tulog ko parang gising ako buong mag damag sadd...
nag stretching naman ako sir v evrytime at extra din sa lower back, nag yoyoga positions pa nga ako before ako mag ab circuit for warm up. oo nga tagal ko na nag cocontemplate on having a massage. san ba meron mga deep tissue? dipa "hard" massage lang din un?
Sa the SPA meron deep tissue kaso sa Alabang town center lang ako nasatisfy. Sa greenbelt at eastwood (loob ng richmonde hotel) pabebe yung deep tissue. May bagong deep tissue dun sa big apple nakita ko. hindi ko pa natry pero nung naginquire ako niyayabangan ako nung branch manager.
bwahaha pabebe na massage amp! ayun sinearch ko agad ung ton ton! meron sa tomas morato very convenient! lapit lang samin! ayus salamat sir V mga next week gawin ko to! :yahoo:
mura pa dyan, lagi ko inaavail yung 1hour whole body +30 minutes back around 450pesos lang depende sa branch. Mas mahal sa BGC e. 550 dito sa tapat ng office
Ab circuit
Leg raises x 30
flutter kicks x 30
crisscross x 30
russian twist 25lbs x30-30-30
Decline situps 35lbs x 15-15-15
Superset
Benchpress x 185 x 10-10-9-8
BBrows x 185 x 12-12-12-12
Superset
Incline Db press x (140) 70ea x 10-10-9
MAchine rows x 235 x 12-12-11
Superset
DB Shoulder press x (110) 55ea x 10-9-8
Chest assisted DB rows (140) 70 ea x 10-10-11
Superset
Machine shoulder press 110 x 10-9-7
Tbar row x 160 x 12-12-12
Seated rear lat raises
50(25ea) x 12-12-12
Side lat raises
50(25ea) x 12-12-12
Cable front raises
30ea x 12-12-12
super 21
50x 7/7/7 x 3 sets
Galing ng beach vacation at late na nakauwi, no chioce ayaw ko mag skip kaya pinatulan ko ung condo gym (kulang kasi ng gamit chaka medyo masikip hirap ako gumalaw)
Superset
DB bench press x 12 -12 -12
Supinated grip pullups x12-11-11
SS
Incline DB press x 12 -12 12
Pullupsx 6 - 5 -5
Giant set
Incline flyes x12 -12 -12
Lat pulldowns x12- 12-12
Incline Bench press x12-12-12
SS
seated rear lat raisesx12-12-12
Tbar rows (rev grip)x12-12-12
Side lat raises x12-12-12
Alternate db curls x12-12-12
__________________________________________________________________________________________________
December 16, 2015
Abs circuit
Flutter kicks x 30
bicycle kicks x 30
crisscross x 30
Wipers 30-30-30
Squats
135 x 12
195 x 12
225 x 12
245 x 12
265 x 10
Leg press
252 x 12 , 12
264 x 12
Deadlifts
185 x 12
225 x 10
245 x 10
265 x 10
Superset
Leg extension
190 x 12 -12-12
BB bicep curls (med grip)
70 x 12-12-12
Superset
Ham curls
145 x 12 -
160 x 12-12
db Hammer curls
50 (25ea) x 15-15-15
Calf raise (horizontal leg press)
200+ x 30-30-30
Sobrang traffic, late ako ng 1hr sa usual ko na dating sa gym. perwisho tlga. lahat ng lugar traffic tiniis ko nalang
Ab circuit
Leg raises x 30
flutter kicks x 30
crisscross x 30
Superset
Benchpress x 185 x 10-10-9-8 - d na ko naalis dito sa bigat na to amp
BBrows x 185 x 12-12-12-12
Superset
Incline Db press x (140) 70ea x 10-10-10
MAchine rows x 235 x 12-12-12
Superset
DB Shoulder press x (110) 55ea x 10-9-10
Chest assisted DB rows (140) 70 ea x 10-10-11
Superset
Machine shoulder press 110 x 10-10-9
Tbar row x 160 x 12-12-12
rev pec dec
100x 12-12-12
Side lat raises
50(25ea) x 12-12-12
Cable front raises
30ea x 12-12-12
machine preacher curls
75 x 12-12-12
drop set hangang 20 lbs AMRAP
Ab circuit
Leg raises x 30
flutter kicks x 30
scissors x 30
wipers x 30
heel touches x 30
Pullups (shoulder with)
bw (200) x 10-10-9
Dips
bw (w00) x 12-14-13
Superset
Hs press machine
144 x 12-12-12
chinups (bw 200) x 12-12-12
Superset
Incline press
155 x 12, 175 x 12-12-12
Assisted pullups 200-40 x 10-10-10
Giant set
Incline flyes 100(50ea) x 12-12-12
Lat pulldown 204 x 12-12-12
HS Incline machine press) 155 x 12-12-10
Superset
seated rear lat raises
50 (25ea) x 12-12-12
Rev grip db rows
100(50ea) x 12-12-12
Side lat raises
50 (25ea) x 12-12-12
Front plate raises
35 x 12-12-12
preacher curls machine
75 x 15-14-14
P.S. Felt weak. hindi ko nahit ung usual numbers ko. tho i had a good training pero parang nawla sa condition ung katawan ko sa almost 1 week na rest from holidays... feel ko eto ung factors
1. Weight gain (wala e bumigat tlga ako feel ko with all the sodium(water weight) and some FATSSS)
2. Napahinga
3. Elbow pain (tendonitis ata to dahil na over stretch ko, i just worked through it)
4. Cal deficit (nag bawas na ko nung sunday palang)
BW: (di ko alam haha tancha nalang i dont wanna step sa scale) 205-210 BAHAHAHAHAHA
Ab circuit:
Flutter kicks x 30
Leg raises x 30
Crunches x 30
Wipers x 30
Mountain climbers x 15-15-15
Jump squats x 15-15
Pullups
BW x 8-9-6
Dips
BW x 12-12-10
Superset
HS machine press
144 x 12-10-10
Chinups
BW x 12-10-9
Superset
Machine incline press
175 x 12-12-10
Assisted pullups
BW-40 x 10-10-8
Giant set
Decline Bench press
145 x 12-12-10
Lat pull down
204 x 12-12-12
Incline flyes
12-12-10
Superset
Rev pecdec
100 x 12-12-12
Revgrip DB rows
100(50ea) x 12-12-12
Cable side lat raises
20 x 12-12-12
Superset
db front raises
25 ea hand x 12-12-12
Side bends
45 lbs each side 20-20-20 (per side)
Incline walk (treadmill)
13 / 5 - 10 mins
DAMN kelangan bumawi