Standing OHP
130lbs x 10 x 3
150lbs x 7 x 2
170lbs x 5
180lbs x 3
200lbs x 1 (PR)
Pullups (neutral grip)
BW x 10 x 2
BW+35lbs x 8
BW+50lbs x 8
Pullups (underhand)
BW+50lbs x 6
BW+35lbs x 10
One arm DB rows
120lbs x 8 per arm
140lbs x 8 per arm (new PR)
Circuit:
Toes to bar
Farmer walks (10seconds carrying 250lbs)
Hanging wipers
Farmer walks (15seconds carrying 250lbs)
Toes to bar
Farmer walks (10seconds carrying 250lbs)
Hanging wipers
Toes to bar
Paborito ko yang farmer walks bro. In my opinion, it's the best functional strength and conditioning exercise. Most bang for the buck exercise din, grip, shoulder, traps, core, legs and functional stability under heavy loads rolled into one movement. Couldn't ask for more.
Ngaun ko lang nakita chief! Congrats on your new PR sa OHP!
Fuark! 200 lbs - Standing!
Thanks bro, Pero hindi ko alam kung kelan ko mauulit yan. 5x kasi ako nag-fail bago ko nagawa. Ayoko na nga sana gawin yan kasi parang hindi ko kaya at baka madisgrasya pa ako. Kaso di ko matangap na 2 inches na lang ang kelangan ko maangat tapos capt. barbell na haha. Kaya hindi ko tinigilan hangang magawa ko :sport:
sir vinch gano kadameng protein kinakain nyo sa isang araw? at ilang calorie? at anong supplement ang ginagamit sa ngaun?
Protein: 210-250g
Carbs: 250-400g+
Fat: 70-120g
total daily calories:
2800-low
3700-high
Current Supplement Stack:
Ultimate Nutrition Whey
Controllled Labs Green Magnitude
BB.com Scream
Scivation Psycho
Kirkland Fishoil
Kirkland Multi
Extra Joss
Cobra Smart
aun salamat dito sir vinch balak ko kasi gayahin ung mga supp nyo at ung dami ng protein na kinakaen nyo.
nakakailang scoop po kayo ng controlled labs green magnitude sa isang araw sir?
para kasing eto ung nakita kong iniinom ng malakeng manong dito sa gym samin e. kulay green sya
^ 1scoop lang. minsan half scoop. depende sa kelangan ko for that day. pinaghahalo ko yung mga supplement ko e. minsan hindi ko din ginagamit yung GM. basta depende sa need bro
August 25, 2014
Training#2
Duration 7:30-8:00pm
Swimming
Naging infinity pool dahil sa lakas ng ulan. Umaapaw na yung tubig at kumikidlat pa. Napatigil ako magswimming dahil dumating si Alex (PL coach sa Obsession Gym) nanood nalang ako sa shoulder WO nya at madami ako natutunan sa exchange of ideas namin. I was really impressed with his knowledge and experience, ngayon lang ako nakakausap ng katulad nya na hinubog ng panahon. Excited and motivated ako lalo magtraining para maapply ko yung mga natutunan ko
aun thx sir vinch. effective naman po ba para sa inyo ung GM na yan? pang palakas mag buhat yan sir dba? ung nabasa ko sa brand na un 1x a day lang. kahit di na po ba ko mag loading phase nyan?
aun thx sir vinch. effective naman po ba para sa inyo ung GM na yan? pang palakas mag buhat yan sir dba? ung nabasa ko sa brand na un 1x a day lang. kahit di na po ba ko mag loading phase nyan?
Its just creatine and taurine, effective? uhmm I'd say it helps, but nothing extraordinary. Supplements wont make you strong, what they do is give you a LITTLE push like an extra rep, sometimes an additional 5 lbs. but that PUSH is not guaranteed every single WO. For guys like me who has already built a good foundation of size and strength the little things matter that's why i use supplements like GM. If you are new preWO supps will help short term but very minimal long term especially on building a solid foundation
@SmallWIJI - Thanks bro:) around 180-182lbs ako ngayon. Di ko nga alam kung malaki, maliit or sakto lang sa built ko yung braso ko kasi magkasing laki lang sila ng calves ko e.
Huwaw 180-182lbs tapos may abs ang lupet! Bro, pano na kung maging 200lbs kana? Ayawan na kami lahat dito haha! Naku isa pa yan sir V nastress ako sa calves ko. mukhang mas malaki na braso ko kesa sa claves ko ang hirap palakihin.
Huwaw 180-182lbs tapos may abs ang lupet! Bro, pano na kung maging 200lbs kana? Ayawan na kami lahat dito haha! Naku isa pa yan sir V nastress ako sa calves ko. mukhang mas malaki na braso ko kesa sa claves ko ang hirap palakihin.
Malabo yung abs ko kasi mataas pa BF. Pangarap ko yung 200lbs kaso for now masaya ako sa ganitong frame. Hindi ko masyado concern yung weight sa ngayon basta mamaintain ko lang yung size at strength ko hangang next year ok na bago ako magcut ng konti.
Seryosohin mo yung calf training, go heavy and kung kaya mo twice a week. IMO kelangan ng heavy weight para lumaki yung calves. Sanay na sa high reps/moderate weight ang calves sa paglakad at pagtayo pa lang so hindi na challenging para sa kanya yung few sets of calf raises. Masarap kaya yung DOMS sa calves
Sa totoo lang masarap talaga pakiramdam kapag bulk pero dapat control din hehe! Sana kahit bulk ako hindi ganun kataas bf ko.
Nakakainis lang din kasi sa GYM na pinagbubuhatan ko kulang kulang lang gamit ung dumbbell nila 50lbs each ang max. ginagawa ko tuloy dun ako sa smith machine nag calf raise saka sa legpress. Wala sila ung seated para sa claves.
Saka Sir V napansin ko sa Delts mo bilog na bilog pano ba Ihit ung back delts?
Sa totoo lang masarap talaga pakiramdam kapag bulk pero dapat control din hehe! Sana kahit bulk ako hindi ganun kataas bf ko.
Nakakainis lang din kasi sa GYM na pinagbubuhatan ko kulang kulang lang gamit ung dumbbell nila 50lbs each ang max. ginagawa ko tuloy dun ako sa smith machine nag calf raise saka sa legpress. Wala sila ung seated para sa claves.
Saka Sir V napansin ko sa Delts mo bilog na bilog pano ba Ihit ung back delts?
Mag single calf raise ka para mas mabigat ang pakiramdam sa calves kesa sa sabay sila. ganyan ginagawa ko pag magaan yung weights sa napuntahan kong gym.
Sa delts Heavy DB/BB presses para lumaki yung front delts, yun kasi yung una nakikita. As usual, raises! lots of raises from all angles. I also do heavy rows, it's a good way to add mass on the rear delts para 3D look
Squats
130lbs x 25 x 2
170lbs x 20
200lbs x 15
240lbs x 7
260lbs x 5
270lbs x 4
280lbs x 3
300lbs x 2
310lbs x 1
230lbs x 10 x 3
130lbs x 30
130lbs x 20
Stretching 5 minutes
Im not sure about the exact weight of the plates i used because the one who donated the plates in our condo gym informed me the other day that his plates were made a little heavier than what is indicated. He had them made for his PL team. Kaya pala pag nagbubuhat ako sa ibang gym e parang ang gaan ng mga plates/DB's. Kaya pala ako hirap na hirap pag sa condo ako nagbubuhat kasi aside from the high altitude, mas mabigat pala mga gamit. parang 300lbs na yung 270lbs :banghead:
You're startin' to PLAY with them 100's bro! As I've stated before - to do that at 180 and natty is kick-ass - keep up the good work. :sport:
Thanks Big D I guess my trauma with DB presses is gone already. I was also surprised today that I skipped the 90's and felt no discomfort on my RC when i pressed the 100's :yahoo:
You're startin' to PLAY with them 100's bro! As I've stated before - to do that at 180 and natty is kick-ass - keep up the good work. :sport:
Thanks Big D I guess my trauma with DB presses is gone already. I was also surprised today that I skipped the 90's and felt no discomfort on my RC when i pressed the 100's :yahoo:
Yeah it's always great to have a chest or delt workout with no RC pain haha - I feel ya! Btw V, from reading your posts I see you have access to 120 & 140lb db's. That rules! I only recently started having access to 110's, 121's and 126's (they are in kg, hence the odd lb #'s). Are those db's fixed weight, or are they adjustable? If fixed, what's the name of the gym that has those?
You're startin' to PLAY with them 100's bro! As I've stated before - to do that at 180 and natty is kick-ass - keep up the good work. :sport:
Thanks Big D I guess my trauma with DB presses is gone already. I was also surprised today that I skipped the 90's and felt no discomfort on my RC when i pressed the 100's :yahoo:
Yeah it's always great to have a chest or delt workout with no RC pain haha - I feel ya! Btw V, from reading your posts I see you have access to 120 & 140lb db's. That rules! I only recently started having access to 110's, 121's and 126's (they are in kg, hence the odd lb #'s). Are those db's fixed weight, or are they adjustable? If fixed, what's the name of the gym that has those?
Those DB's are adjustable sir. The owner of Obsessions Gym brought some of his stuff in our condo gym that's why I have access to heavy weights. He also designed and welded some of the stuff there. The one I'm using for farmer walks is a 2 feet long adjustable DB which can probably load 8-10 plates per side.
Comments
Duration 10:00-10:45am
Swimming
Duration 9:40-11:00am
Stretching 20 minutes
Standing OHP
130lbs x 10 x 3
150lbs x 7 x 2
170lbs x 5
180lbs x 3
200lbs x 1 (PR)
Pullups (neutral grip)
BW x 10 x 2
BW+35lbs x 8
BW+50lbs x 8
Pullups (underhand)
BW+50lbs x 6
BW+35lbs x 10
One arm DB rows
120lbs x 8 per arm
140lbs x 8 per arm (new PR)
Circuit:
Toes to bar
Farmer walks (10seconds carrying 250lbs)
Hanging wipers
Farmer walks (15seconds carrying 250lbs)
Toes to bar
Farmer walks (10seconds carrying 250lbs)
Hanging wipers
Toes to bar
Duration 10:00-10:45am
Swimming and some boring footwork drills
Duration 12:40-3:00pm
Stretching 15 minutes
Incline DB press
60lbs x 15
70lbs x 15
80lbs x 12
90lbs x 6
HS press
340lbs x 12
380lbs x 10
410lbs x 8
430lbs x 8
Dips
BW+50lbs x 20
BW+70lbs x 15
Chest supported DB rows
70lbs x 15 x 2
80lbs x 12
90lbs x 10
Machine flyes
130lbs x 20 x 2
150lbs x 15 x 2
Machine Dips
220lbs x 18
260lbs x 10
Tricep pressdown
130lbs x 20 x 2 (rope)
150lbs x 15 x 2 (vbar)
Side latetals
30lbs x 15 x 2
35lbs x 12 x 2
15lbs x 10 x 2 (slow rep cadence)
Walkhome 20 minutes
Training#2
Duration 8:10-9:00pm
Swimming and water drills
Fuark! 200 lbs - Standing!
Duration 10:10-10:50am
Swimming and water drills (HIIT)
Thanks bro, Pero hindi ko alam kung kelan ko mauulit yan. 5x kasi ako nag-fail bago ko nagawa. Ayoko na nga sana gawin yan kasi parang hindi ko kaya at baka madisgrasya pa ako. Kaso di ko matangap na 2 inches na lang ang kelangan ko maangat tapos capt. barbell na haha. Kaya hindi ko tinigilan hangang magawa ko :sport:
Yan ang mahirap kay PR hehe, hindi na ulet alam kung kelan magagawa, dami kasi factor.
kelangan lang ng mas matinding determination para maulit haha:sport:
Duration 9:15-11:20am
Stretching 15 minutes
Squats
135lbs x 50
175lbs x 40
225lbs x 15
245lbs x 12
265lbs x 10
Zercher Squats
135lbs x 15
225lbs x 8
Leg curls
140lbs x 15
160lbs x 12
170lbs x 12
Legpress
330lbs x 20
430lbs x 20
530lbs x 15
Standing calf raises
500lbs x 25-30 x 6
Walk home 20 minutes
Duration 5:15-6:20pm
Stretching 15 munutes
5 rounds of:
Axe Murderers 30seconds
Toes to bar
3 rounds of
Farmer walk 20 seconds
Hanging wipers
Circuit:
Prowler push 20 seconds
Farmer walk 20 seconds
Prowler push 30 seconds
Farmer walk 20 seconds
Prowler push 30 seconds
Farmer walk 20 seconds
**Prowler approx. 200lbs
**Farmer walk carrying approx. 250lbs
Hanging wipers 1set
Hanging pendullum swing 1 set
Lying leg raises 2 sets
Stretching 5 minutes
Duration 10:30am-1:30pm
Stretching 15 minutes
Trapbar Deadlift
135lbs x 8
225lbs x 8
265lbs x 8
315lbs x 8
355lbs x 8
405lbs x 6
Incline DB press superset with pullups
60lbs x 15 / BW+35lbs x 8
70lbs x 15 / BW+35lbs x 8
80lbs x 15 / BW+35lbs x 8
HS press
310lbs x 20
380lbs x 15
440lbs x 8 (new PR)
Cable Rows
130lbs x 20
150lbs x 13
170lbs x 10
Side and Rear raises
25lbs x 12 (3 sets each)
Feet elevated push ups
BW x 30
DB curls
35lbs x 10 x 5
Walk home 25 minutes
GWO at Project Arms Gym with Jettie, ISamsonJeff, Ren and Dimzon
me flash
Protein: 210-250g
Carbs: 250-400g+
Fat: 70-120g
total daily calories:
2800-low
3700-high
Current Supplement Stack:
Ultimate Nutrition Whey
Controllled Labs Green Magnitude
BB.com Scream
Scivation Psycho
Kirkland Fishoil
Kirkland Multi
Extra Joss
Cobra Smart
aun salamat dito sir vinch balak ko kasi gayahin ung mga supp nyo at ung dami ng protein na kinakaen nyo.
nakakailang scoop po kayo ng controlled labs green magnitude sa isang araw sir?
para kasing eto ung nakita kong iniinom ng malakeng manong dito sa gym samin e. kulay green sya
August 25, 2014
Training#2
Duration 7:30-8:00pm
Swimming
Naging infinity pool dahil sa lakas ng ulan. Umaapaw na yung tubig at kumikidlat pa. Napatigil ako magswimming dahil dumating si Alex (PL coach sa Obsession Gym) nanood nalang ako sa shoulder WO nya at madami ako natutunan sa exchange of ideas namin. I was really impressed with his knowledge and experience, ngayon lang ako nakakausap ng katulad nya na hinubog ng panahon. Excited and motivated ako lalo magtraining para maapply ko yung mga natutunan ko
Duration 10:00-10:50am
Walk 30 minutes
Swimming 20 minutes
Its just creatine and taurine, effective? uhmm I'd say it helps, but nothing extraordinary. Supplements wont make you strong, what they do is give you a LITTLE push like an extra rep, sometimes an additional 5 lbs. but that PUSH is not guaranteed every single WO. For guys like me who has already built a good foundation of size and strength the little things matter that's why i use supplements like GM. If you are new preWO supps will help short term but very minimal long term especially on building a solid foundation
Ang laki ni Sir V ilang timbang mo now Bro? laki ng Guns!
Malabo yung abs ko kasi mataas pa BF. Pangarap ko yung 200lbs kaso for now masaya ako sa ganitong frame. Hindi ko masyado concern yung weight sa ngayon basta mamaintain ko lang yung size at strength ko hangang next year ok na bago ako magcut ng konti.
Seryosohin mo yung calf training, go heavy and kung kaya mo twice a week. IMO kelangan ng heavy weight para lumaki yung calves. Sanay na sa high reps/moderate weight ang calves sa paglakad at pagtayo pa lang so hindi na challenging para sa kanya yung few sets of calf raises. Masarap kaya yung DOMS sa calves
Nakakainis lang din kasi sa GYM na pinagbubuhatan ko kulang kulang lang gamit ung dumbbell nila 50lbs each ang max. ginagawa ko tuloy dun ako sa smith machine nag calf raise saka sa legpress. Wala sila ung seated para sa claves.
Saka Sir V napansin ko sa Delts mo bilog na bilog pano ba Ihit ung back delts?
Mag single calf raise ka para mas mabigat ang pakiramdam sa calves kesa sa sabay sila. ganyan ginagawa ko pag magaan yung weights sa napuntahan kong gym.
Sa delts Heavy DB/BB presses para lumaki yung front delts, yun kasi yung una nakikita. As usual, raises! lots of raises from all angles. I also do heavy rows, it's a good way to add mass on the rear delts para 3D look
Thanks sa mga Info Sir V I appreciate
Duration 9:15-11:00am
Stretching 15 minutes
Squats
130lbs x 25 x 2
170lbs x 20
200lbs x 15
240lbs x 7
260lbs x 5
270lbs x 4
280lbs x 3
300lbs x 2
310lbs x 1
230lbs x 10 x 3
130lbs x 30
130lbs x 20
Stretching 5 minutes
Im not sure about the exact weight of the plates i used because the one who donated the plates in our condo gym informed me the other day that his plates were made a little heavier than what is indicated. He had them made for his PL team. Kaya pala pag nagbubuhat ako sa ibang gym e parang ang gaan ng mga plates/DB's. Kaya pala ako hirap na hirap pag sa condo ako nagbubuhat kasi aside from the high altitude, mas mabigat pala mga gamit. parang 300lbs na yung 270lbs
Duration 9:30-10:45am
Walk 10 minutes
Stretching 10 minutes
Incline BP
120lbs x 20
170lbs x 15
190lbs x 15
220lbs x 10
240lbs x 8
Flat DB press
80lbs x 15
100lbs x 13
100lbs x 11
Standing Military Press superset with Pullups
130lbs x 15 / BW+40lbs x 10
130lbs x 15 / BW+50lbs x 8
130lbs x 13 / BW+50lbs x 10
Farmer walks on stairs (3 rounds carrying 200lbs)
16 steps up - 16 steps down
DB curls
35lbs x 15
40lbs x 12
50lbs x 10
Walk 15 minutes
Thanks Big D
Yeah it's always great to have a chest or delt workout with no RC pain haha - I feel ya! Btw V, from reading your posts I see you have access to 120 & 140lb db's. That rules! I only recently started having access to 110's, 121's and 126's (they are in kg, hence the odd lb #'s). Are those db's fixed weight, or are they adjustable? If fixed, what's the name of the gym that has those?
Those DB's are adjustable sir. The owner of Obsessions Gym brought some of his stuff in our condo gym that's why I have access to heavy weights. He also designed and welded some of the stuff there. The one I'm using for farmer walks is a 2 feet long adjustable DB which can probably load 8-10 plates per side.
Unfortunatly, OG closed last year =(
http://pinoybodybuilding.com/Thread-Obsession-Gym-Makati-BIG-STRONG
http://pinoybodybuilding.com/Thread-Obsession-Gym-GWO