Stick with the plan. Chicken digests slowly, harder to eat but keeps you feeling full. Whey is fast, you will meet your quota but the overall effects on satiety will be different.
Sir V, kamusta po Merry Christmas and Happy New Year.
Nandito ako para manghingi ulet ng advise hehe!
Ask ko lang about sa abs workout. saan ba maganda isingit un. before workout or after workout? or need ko iseperate days un para sa abs workout? how days in a week? Srs hindi talaga ako nag Abs workout kaya wala ako idea. Thanks in advance
Sir V, kamusta po Merry Christmas and Happy New Year.
Nandito ako para manghingi ulet ng advise hehe!
Ask ko lang about sa abs workout. saan ba maganda isingit un. before workout or after workout? or need ko iseperate days un para sa abs workout? how days in a week? Srs hindi talaga ako nag Abs workout kaya wala ako idea. Thanks in advance
gawin mo nalang sya as warm up bago sa main exercises. kung priority mo sya mas ok na unahin mo para magawa mo ng seryoso. pag sa huli mo gagawin yung abs nakakatamad na at wala ng intensity basta masundot lang. mas ok din pag sa simula kasi wala pang tubig yung tyan mo, hirap maramdaman yung abs pag madami laman tiyan.
Current weight: 188lbs (morning fasted)
BF: Est. 14-15% (mostly sa lower abs, obliques at sa face)
Magstart na ako magayos ayos ng physique ulit. Sana makabalik nako ng maayos sa training. May trangkaso ako buong week so baka next week magaling nako at makabuhat na ng normal. Wala akong specific target date but hopefully by 2016 eh lean nako. Dahan dahanin ko lang ang process since mukhang busy year ang 2015. I'm turning 30 this year so bago sana mawala sa kalendaryo eh pang cover na ng calendar katawan ko. Sana wag naka ma-injure *crossfingers*.
Thanks Sir V. so ok lang kahit everyday abs workout before sa lifting movements na?
ayun mas lalo kong babantayan itong journal mo sir v sa lean
Question Sir V. Visible paring ba abs mo kahit 188lbs ka now? saka pagkatapos mo kumain kita parin?
Sorry Matanong ako hindi pa kasi ako nakaexperience ng abs haha!
Not everyday, every workout.
Sa ngayon yung upper abs lang, bale 4 lang yung medyo visible pa kahit medyo natakpan na ng fat at water. Medyo bakat din konti obliques at serratus. Makapal kasi yung abdominal muscles ko, blocky na yung midsection ko kaya kahit makapal na yung balat obvious pa din dahil malalim yung cuts kaya pag humihinga at nagflex ako kita pa din yung keypad.
Boss smelling salts na lang cguro di mo nattry. Hehe. Ginagamit ng mga powerlifters. Ung sinisinghot bago tumira ng heavy weights. Pampagising ata ng nervous system un. I dont know. San kya may gnun dito nun noh.
plema sinisinghot ko kanina habang nagbubuhat. di pako recovered sa trangkaso e. hirap magsquat pag tumutulo sipon, napasinga nga ako while nagsquat ayun talsik sa pader sa lakas ng hinga ko hehe
Flat Bench Press
220lbs x 18,14 (warm up)
260lbs x 8
290lbs x 3
300lbs x 3 (new PR but not happy with 3 reps)
220lbs x 17
Peck Deck
100lbs x 20 x 2
120lbs x 15 x 2
Superset: Chest Supported DB Rows and Chin ups
70lbs each x 15 / BW x 8
80lbs each x 13 / BE x 8
HS Shoulder Press
200lbs x 16
230lbs x 7
230lbs x 6 dropset to...
200lbs x 6
140lbs x 12
Rear Raises
35lbs x 15 x 3
Front Raises
25lbs x 12 x 3
Incline Bench Curls
40lbs x 10 x 2
Machine Curls
50lbs x 12 x 4
Cable Crunched 2 sets
Lying Leg Raises 5 sets
Hanging Leg Raises 3 sets
Incline DB Press 70lbs x 20
Dips BW x 20
Walk home 30 minutes
Sinubukan ko ulit yung 220lbs BP na warm up na rekta kagad wala ng kapa kapa at pakiramdaman and happy ako sa outcome. Medyo pasikat pero this is a test of strength kung kaya ko magexplode kahit malamig pa. Actually dito ako nainjure back in 2013, pero depleted kasi ako nun dahil sa cut kaya bumigay right shoulder ko. Tried 300lbs pero 3 reps lang, sana singad ko nalang yung 290lbs baka maka 5 reps pako. Sabi ng spotter mukhang kaya ko pa daw at hindi pa hirap, sabi ko ok na yun basta ako lang bubuhat at abang lang sya pag di ko kaya magisa.
Comments
Nandito ako para manghingi ulet ng advise hehe!
Ask ko lang about sa abs workout. saan ba maganda isingit un. before workout or after workout? or need ko iseperate days un para sa abs workout? how days in a week? Srs hindi talaga ako nag Abs workout kaya wala ako idea. Thanks in advance
gawin mo nalang sya as warm up bago sa main exercises. kung priority mo sya mas ok na unahin mo para magawa mo ng seryoso. pag sa huli mo gagawin yung abs nakakatamad na at wala ng intensity basta masundot lang. mas ok din pag sa simula kasi wala pang tubig yung tyan mo, hirap maramdaman yung abs pag madami laman tiyan.
BF: Est. 14-15% (mostly sa lower abs, obliques at sa face)
Magstart na ako magayos ayos ng physique ulit. Sana makabalik nako ng maayos sa training. May trangkaso ako buong week so baka next week magaling nako at makabuhat na ng normal. Wala akong specific target date but hopefully by 2016 eh lean nako. Dahan dahanin ko lang ang process since mukhang busy year ang 2015. I'm turning 30 this year so bago sana mawala sa kalendaryo eh pang cover na ng calendar katawan ko. Sana wag naka ma-injure *crossfingers*.
ayun mas lalo kong babantayan itong journal mo sir v sa lean
Question Sir V. Visible paring ba abs mo kahit 188lbs ka now? saka pagkatapos mo kumain kita parin?
Sorry Matanong ako hindi pa kasi ako nakaexperience ng abs haha!
gussto kooo din maexperience in the near future =(
Not everyday, every workout.
Sa ngayon yung upper abs lang, bale 4 lang yung medyo visible pa kahit medyo natakpan na ng fat at water. Medyo bakat din konti obliques at serratus. Makapal kasi yung abdominal muscles ko, blocky na yung midsection ko kaya kahit makapal na yung balat obvious pa din dahil malalim yung cuts kaya pag humihinga at nagflex ako kita pa din yung keypad.
Duration 10:50am-12:30pm
Stretching 10 minutes
Squats
120lbs x 15
170lbs x 15
220lbs x 12
250lbs x 12
280lbs x 8
300lbs x 5
280lbs x 10
220lbs x 15
Seated Calf Raise
150lbs x 20 x 5
smelling salt pala tawag dun, akala ko ammonia heheh!
hahaha un pala yun,, nakikita ko yan sa mga youtube videos ung mga PLers. kala ko anong drugs o chongke hihihi MAX OT suri
Duration 2:15-4:30pm
Stretching 15 minutes
Flat Bench Press
185lbs x 13
225lbs x 10,8,8
245lbs x 6
Wide Neutral Pullups
BW+35lbs x 12
BW+50lbs x 7
BW+50lbs x 6 dropset to..
BW x 10
BW x 8 (Narrow Neutral)
DB Shoulder Press
60lbs x 20,17,18
TRI-SET (3 rounds)
CGBP 205lbs x 10
Chest Supported DB Rows 60lbs each x 12
Rear Raises 25lbs x 12
Side Laterals
Dropset 30lbs, 25lbs, 20lbs, 15lbs x 12 each
Incline Bench Curls
35lbs x 13,8,10
Cable Rope Curls
120lbs x 10 x 3
Circuit:
Cable Crunches
Leg Raises
Cable Crunches
Leg Raises
Cable Crunches
Leg Raises
Walk home 15 minutes
Duration 9:30-10:50am
Stretching 20 minutes
Legpress
260lbs x 35
360lbs x 30
450lbs x 20
540lbs x 20
Machine Squats
200lbs x 12
300lbs x 12 x 2 (Narrow)
300lbs x 12 x 2 (Wide)
Calf Presses
500lbs x 30,18, 22
Standing Calf Raises
350lbs x 20 x 3
Walk home 10 minutes
Pinoy si Kane Sumabat, di ba ?
:sport: YES:yahoo:
Hihihi tinataning yan ni papi travino kahapon
Dayuhin mo sir V diba idol mo yun para magkaalaman na kayo sino ang timbawilf talaga hihihu
Si ogus sa golds centris diba dun pt si sir @milksworth ?
Oo bro, ewan ko lang kung inabutan ni milk sa Ogus.Pa-autograph lang ako hehehe
Hihihi ung si ogus may recent pic sya sa fb nya parang ikaw lang ung katawan lalo na ung sideview ng arms hihihi pero si kane ang fuarkk talaga!
Siguro 7 years pa mahahabol ko na si Ogus:arghh:
Sa ngayon wala ako sa kalingkingan nya, lakas pa lang at aesthetics lalo na knowledge
Duration 11:20am-1:35pm
Stretching 10 minutes
Flat Bench Press
220lbs x 18,14 (warm up)
260lbs x 8
290lbs x 3
300lbs x 3 (new PR but not happy with 3 reps)
220lbs x 17
Peck Deck
100lbs x 20 x 2
120lbs x 15 x 2
Superset: Chest Supported DB Rows and Chin ups
70lbs each x 15 / BW x 8
80lbs each x 13 / BE x 8
HS Shoulder Press
200lbs x 16
230lbs x 7
230lbs x 6 dropset to...
200lbs x 6
140lbs x 12
Rear Raises
35lbs x 15 x 3
Front Raises
25lbs x 12 x 3
Incline Bench Curls
40lbs x 10 x 2
Machine Curls
50lbs x 12 x 4
Cable Crunched 2 sets
Lying Leg Raises 5 sets
Hanging Leg Raises 3 sets
Incline DB Press 70lbs x 20
Dips BW x 20
Walk home 30 minutes
Sinubukan ko ulit yung 220lbs BP na warm up na rekta kagad wala ng kapa kapa at pakiramdaman and happy ako sa outcome. Medyo pasikat pero this is a test of strength kung kaya ko magexplode kahit malamig pa. Actually dito ako nainjure back in 2013, pero depleted kasi ako nun dahil sa cut kaya bumigay right shoulder ko. Tried 300lbs pero 3 reps lang, sana singad ko nalang yung 290lbs baka maka 5 reps pako. Sabi ng spotter mukhang kaya ko pa daw at hindi pa hirap, sabi ko ok na yun basta ako lang bubuhat at abang lang sya pag di ko kaya magisa.
Welcome to the 300lb club of Bench Press! (Regardless with you being not a fan of strength! That's still something.) Keep it up!
Duration 6:30-8:45pm
Stretching 10 minutes
Squats
120lbs x 15
170lbs x 15
225lbs x 15
260lbs x 8
300lbs x 5 x 3
Leg Curls
140lbs x 20 x 3
Leg Extensions
200lbs x 15 x 2
230lbs x 12 x 2
Standing Calf Raises
600lbs x 20 x 4
Seated Calf Raises
120lbs x 20 x 4
Squats
220lbs x 20
Walkhome 30 minutes