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.
@SmallWIJI - 2012 ata yung 1st pic tapos Feb or March 2013 yung 2nd pic. Hindi ko alam BF ko dyan e kasi never pa ako nagmeasure ng BF. Mas lean pa tignan pag nagtanggal ako ng subcutaneous water.yung pic sa intro ng journal ko 2011 naman.
Sir V, ilang beses kna pla nag pa Bulk at nag Cut simula ka nag training?
2009 ako nagstart magbulk and cut ng maayos. Dati wala ako timeframe sa bawat bulk/cut cycle kasi lagi naman hindi nasusunod yung target date. Minsan 6 months cycle pero mas satisfied ako sa 10-12 months cycle kung life changing result ang gusto ko. Halos buong taon ko tinatrabaho yung goal kaya ganito yung naging cycle:
2010-bulk
2011-ripped
2012-bulk
2013- ssshredded
2014- under construction
Hirap talaga magpaganda ng katawan kailanangan talaga ng sipag at time magbuhat para gumanda ang katawan at wastong pagkain. Thanks dito Sir V nakakainspired talaga lalo na sa newbie na katulad ko. :sport:
After 1 week of no training, no nutrition, no bodybuilding whatsoever, just pure family time, it's good to be back and pick up where i left off. A lot of questions were running in mind about how am I supposed to continue my journey now that I'm a father. Should i take it easy and be more cautious? or should i continue training selfishly as if no one is depending on me? 1 week off was probably the longest training break i had for years but it was also the toughest times in my life, i probably had only 3 hours of sleep everday coz i have to take care of my wife and baby. Plus i do all the chores and errands at home. I've never been this happy knowing that I'm responsible as fuck and not thinking about losing my gainzzzz and all that shit i accomplished in the gym. All my doubts and questions were basically just me transitioning from being a disciplined lifter to a disciplined and grown up man. Not bad haha!
Anyway, I missed the gym, the rust, the sweat and the clapping 45's
My 9/11 comeback training!
September 11, 2014
Duration 3:00-5:30pm
Stretching 15 minutes
Standing OHP (hybrid pushpress)
130lbs x 8
150lbs x 7
170lbs x 6
200lbs x 3 x 3
Deadlift
140lbs x 10
220lbs x 10
270lbs x 8
320lbs x 6
370lbs x 3
410lbs x 2 (new PR!)
Incline BP
120lbs x 20
170lbs x 17
190lbs x 15
220lbs x 8
Flat DB press
80lbs x 20
100lbs x 12
Chest supported DB rows superset with pullups (2 sets)
90lbs x 10 / BW x 10
Must be doubly hard to keep at it once you start a family but nothing spells dedication better than this. Fit dad with the toddler and wife in tow... congrats sir. #inspiration
Medyo out of topic pero congratz sa baby. I believe you'll manage to find a way to integrate both bodybuilding and child rearing properly naman.
Thanks bro! actually I feel great despite the sleepless nights and super busy schedule. Mas matinding pagod at puyat ngayon, walang sinabi yung mga puyat sa work, deadlines, thesis nung college etc. Like I said, I'm not thinking about gains and performance right now (in a way, it still matters) but I became a a totally different animal, in a good way. I used to be complicated with my training, now I have no choice but to maximize what was left (time, energy, sleep). Basta pag nakapag buhat, wala nako ibang iniisip kundi sulitin yung pagkakataon. At maganda pala yung ganito, but only if you take it positively and stay focused
Comments
Sweet! I see you setting PR's left and right with those new toys. Thanks for the feedback and links sir V.
Duration 8:10-10:10am
Walk 10 minutes
Stretching 15 minutes
Squats
130lbs x 15
180lbs x 15
230lbs x 10
260lbs x 6
280lbs x 5
300lbs x 5
Zercher Squats
130lbs x 15
170lbs x 10
200lbs x 8
200lb Punching Bag Drags (4 rounds)
10 seconds forward / 10 seconds back
Hack Squats / Machine Squats
200lbs x 12
250lbs x 12
300lbs x 12
350lbs x 10
Standing Calf Raises
400lbs x 20 x 6
Single leg Calf Raises
BW x 2 sets to failure per leg
Hanging Wipers 2 sets
Stretching 5 minutes
Walk home 15 minutes
Duration 12:30-2:30pm
Stretching 15 minutes
Standing OHP (hybrid pushpress)
120lbs x 3 x 2
140lbs x 5 x 2
170lbs x 5
190lbs x 4
200lbs x 3
210lbs x 2 (new PR)
Seated DB shoulder press
60lbs x 20
70lbs x 15
Machine Shoulder press
100lbs x 15
150lbs x 12
200lbs x 7
Chest Supported DB rows
70lbs x 17
80lbs x 15
100lbs x 8
Floor presses (CGBP)
100lbs x 2 sets to failure
**finished with Skullcrushers 60lbs to failure superset with CGBP to failure
Rear and side raises
35lbs x 12-15 (4 sets each)
Walk home 20 minutes
Duration 9:50-11:00am
Walk 10 minutes
Stretching 10 Minutes
Deadlifts
120lbs x 6
170lbs x 6
220lbs x 6
270lbs x 6
320lbs x 3
340lbs x 3
360lbs x 3
Pullups (grip variations)
BW x 12,10,20,15,8,10,10,8
Walk home 10 minutes
TBT? kelan ito Sir V? puro muscle ilang BF nito? kelan ko kaya maasam ang ganito haha!
Sir V, ilang beses kna pla nag pa Bulk at nag Cut simula ka nag training?
2009 ako nagstart magbulk and cut ng maayos. Dati wala ako timeframe sa bawat bulk/cut cycle kasi lagi naman hindi nasusunod yung target date. Minsan 6 months cycle pero mas satisfied ako sa 10-12 months cycle kung life changing result ang gusto ko. Halos buong taon ko tinatrabaho yung goal kaya ganito yung naging cycle:
2010-bulk
2011-ripped
2012-bulk
2013- ssshredded
2014- under construction
Before... Lift for the ladies! not anymore:yahoo:
Anyway, I missed the gym, the rust, the sweat and the clapping 45's
My 9/11 comeback training!
September 11, 2014
Duration 3:00-5:30pm
Stretching 15 minutes
Standing OHP (hybrid pushpress)
130lbs x 8
150lbs x 7
170lbs x 6
200lbs x 3 x 3
Deadlift
140lbs x 10
220lbs x 10
270lbs x 8
320lbs x 6
370lbs x 3
410lbs x 2 (new PR!)
Incline BP
120lbs x 20
170lbs x 17
190lbs x 15
220lbs x 8
Flat DB press
80lbs x 20
100lbs x 12
Chest supported DB rows superset with pullups (2 sets)
90lbs x 10 / BW x 10
Tricep kickback
20lbs x 3 sets to failure
Hanging wipers 2 sets
Toes to bar 2 sets
Walk home 10 minutes
Duration 5:15-7:25pm
Stretching 15 minutes
SQUAT!!!
120lbs x 15 x 2
180lbs x 15
230lbs x 10 x 2
260lbs x 5
280lbs x 3
230lbs x 10 x 10
260lbs x 3
285lbs x 3
300lbs x 6
Seated calf raises
150lbs x 20 x 6
walk home 10 minutes
Naalala ko tuloy mga gym buddies ko dati, nong nagkaron na sila ng baby nagstop na lahat, ako na lng naiwan.
Duration 8:35-10:20am
Stretching and some warm up using various machines (30 minutes)
Flat Bench Press
170lbs x 20
200lbs x 15
220lbs x 12 **
250lbs x 10 **
280lbs x 4 (spotted last rep)
280lbs x 3 (spotted last rep)
220lbs x 5 **
250lbs x 5
** superset with BW pullups x 10-15 reps
Incline DB press
80lbs x 13
90lbs x 9
100lbs x 6
Incline DB flyes
50lbs x 12 x 2
Chest Supported DB Rows superset with Pullups
100lbs x 8 / BW x 12
100lbs x 6 /BW+40lbs x 6
Seated DB shoulder Press
60lbs x 15 x 2
Side Laterals
15lbs x 12 x 3
Bent Over Raises
40lbs x 12 x 3
Incline Bench Curls
40lbs x 10 x 3
Walk home 15 minutes
Thanks bro! actually I feel great despite the sleepless nights and super busy schedule. Mas matinding pagod at puyat ngayon, walang sinabi yung mga puyat sa work, deadlines, thesis nung college etc. Like I said, I'm not thinking about gains and performance right now (in a way, it still matters) but I became a a totally different animal, in a good way. I used to be complicated with my training, now I have no choice but to maximize what was left (time, energy, sleep). Basta pag nakapag buhat, wala nako ibang iniisip kundi sulitin yung pagkakataon. At maganda pala yung ganito, but only if you take it positively and stay focused