@Ejloyola naka disable ung PM mo. check mo sa settings anyways, dito nalang kita sagutin,eto reply ko sayo
- "may journal kna? cge paps. gawa ka muna journal, lagay mo background mo dun, current na ginagawa mo, ano kinakain mo sa araw araw, lyfstyle mo. tas tignan natin pano gagawin natin at matulungan kadin ng ibang members dito "
@Ejloyola naka disable ung PM mo. check mo sa settings anyways, dito nalang kita sagutin,eto reply ko sayo
- "may journal kna? cge paps. gawa ka muna journal, lagay mo background mo dun, current
na ginagawa mo, ano kinakain mo sa araw araw, lyfstyle mo. tas tignan natin pano gagawin natin at matulungan kadin ng ibang members dito "
Wala pa po akong journal sir ang ginagawa ko po is bodyweight training lang sa bahay
6x a week mag bodyweight like MTH push ups TF pull ups WS shoulder tapos po lahat yan may legs training sa hapon. Bali umaga ko ginagawa yan push pull shoulder minsan lang ako kumain ng kanin sir papak ulam lang ganun tapos may tntake ako na mutant mass actually ubos na nakadalawang bag ako nun dati kasi nag ggym ako pero patigil tigil so ngayon free na back to gym uli and i want to start new
@Ejloyola naka disable ung PM mo. check mo sa settings anyways, dito nalang kita sagutin,eto reply ko sayo
- "may journal kna? cge paps. gawa ka muna journal, lagay mo background mo dun, current na ginagawa mo, ano kinakain mo sa araw araw, lyfstyle mo. tas tignan natin pano gagawin natin at matulungan kadin ng ibang members dito "
Okay na po sir di na nakadisable yung pm sana po matulungan! Thanks sir! Godbless
@Ejloyola naka disable ung PM mo. check mo sa settings anyways, dito nalang kita sagutin,eto reply ko sayo
- "may journal kna? cge paps. gawa ka muna journal, lagay mo background mo dun, current
na ginagawa mo, ano kinakain mo sa araw araw, lyfstyle mo. tas tignan natin pano gagawin natin at matulungan kadin ng ibang members dito "
Wala pa po akong journal sir ang ginagawa ko po is bodyweight training lang sa bahay
6x a week mag bodyweight like MTH push ups TF pull ups WS shoulder tapos po lahat yan may legs training sa hapon. Bali umaga ko ginagawa yan push pull shoulder minsan lang ako kumain ng kanin sir papak ulam lang ganun tapos may tntake ako na mutant mass actually ubos na nakadalawang bag ako nun dati kasi nag ggym ako pero patigil tigil so ngayon free na back to gym uli and i want to start new
Keep it up brah! Bangis! Transformers Unite! Kamusta ang weight sa recalculated calorie intake? obliques mo bro..halatang formed thru compound heavy lifts haha kitang kita na
Keep it up brah! Bangis! Transformers Unite! Kamusta ang weight sa recalculated calorie intake? obliques mo bro..halatang formed thru compound heavy lifts haha kitang kita na
Salamat bro! well 201 nalang ako haha from uppping up cal intake ngayon 2 weeks na. bumaba. ill see kapag mga 3 weeks kung bababa pa kung hindi bumaba alam ko na problema tlga haha. pero pag binabanat ko alng yan bro pag at rest, hassle tlga ung ma skin+fat law law ung lower belly haha makikita namans a pic. lol
Awtsuu ayan na !! Astig paano magkaganyan paps ung sa obliques hehe.
Angas ng gupit at tabas aa haha
Bwawawa! napa awtsu si koya @emong haha. salamat. ewan ko apps wala naman special na ginawa, consistend lang ganun padin wo ko walang pinag bago haha. ok ba gupet lol. chamba lang haha
Basta eat as much food kung bumababa naman weight mo. Deficit is not the key to fatloss
> STRONG METABOLISM
Metabolism rin responsible why you have that much mass after dropping 30-40lbs of weight, bonus nalang yung strength. Ang maganda dyan e nasa 200lbs ka pa din at your height with a lot of mass left to spare.
Basta eat as much food kung bumababa naman weight mo. Deficit is not the key to fatloss
> STRONG METABOLISM
Metabolism rin responsible why you have that much mass after dropping 30-40lbs of weight, bonus nalang yung strength. Ang maganda dyan e nasa 200lbs ka pa din at your height with a lot of mass left to spare.
This!!!! madami dami pang pwedeng gastusin na mass haha
Kamusta na itong si sergio santibanez na mala MMA fighter ang dating? astig talaga kapag may Beard Hair bad boy ang datingan. ewan ko ba bakit hindi ako tinutubuan niyan haha! anyway good process nanaman lumulutang na ung tagiliran. question bro may balak kaba pa remove ung loose skin mo?
Kamusta na itong si sergio santibanez na mala MMA fighter ang dating? astig talaga kapag may Beard Hair bad boy ang datingan. ewan ko ba bakit hindi ako tinutubuan niyan haha! anyway good process nanaman lumulutang na ung tagiliran. question bro may balak kaba pa remove ung loose skin mo?
haha. lo. nag ahit na nga ako ng chest area dahl ke emman, nacurious ako ano itsura pag wala haha. salamat paps! d ko pa alam e, di ko pa naman din naaabot ung max potential ng katawan ko ng natural. may halong fats padin hindi pa pure skin. malaman ko kapag skin nalang tlga, hehehe
Oo gwapings ang gupitan paps! Oo papanoorin ko yan sira pa kasi pc ko hihii.. Btw napanood mo o nabalitaan niyo si kasali si Kai sa mr.O o di daw pinasali?
Oo gwapings ang gupitan paps! Oo papanoorin ko yan sira pa kasi pc ko hihii.. Btw napanood mo o nabalitaan niyo si kasali si Kai sa mr.O o di daw pinasali?
panuodin mo agad wag kang mag patumpik tumpik haha. oo. nadismaya ako, i do belve he was snached last year. dapat nanalo sya over heath. grabe politica sa olympia. i know its rotten but not to this extent. tinag ko nga si sir V dun sa link sa FB
P.S. due to katigasan ng ulo, napasali ako ng basketball league due to insisted public demand hahahaha (no shit) so ngayon, nag aadjust ko ng training ko kapag "LEG" day. dinag dagan ko ung pag balane stabilizers and plyo. chaka ko susundutan ng str training bandang dulo.sir V @badass_vinch pa critique naman, every sat ung games namin.
Super set(haha) Stationary bike : sprint 5 mins Eliptical trainer : HIIT 5 mins
BW Ankle Hops :
20 reps x 3 sets
Box jump (9 steps ung taas ung stackable na flatform ginagamit sa various plyo)
20 reps x 2 sets
Box jump (7 steps, pero from top to down then balik sa top so...down, up, down)
15 reps x 3 sets
Line jumps
20 jumps x 3 sets
Ice skaters(10 lbs ea hand)
15 reps x 4 sets
DB Step ups (35 db ea hand)
10 reps x 3 sets
DB Bulgarian split squat (30 ea hand)
10 reps x 3 sets
*GRABE TOH! ANG HIRAP PALA NITO!!! KALA KO MANI LANG!!! KALA KO MAS MADALI KESA LUNGES, KALA KO KAYA KO MAG HEAVY! I WAS FUCKING WRONG! ITS HAAAARRRDD!!! HAHAHA tae na yan
Leg extension
145 x 12 -12 -12 Single leg
55 x 12 -12 (ea leg)
Ham curls
115 x 15 -15 -15 Single leg
55 x 15-15(ea leg)
Inner thigh mahcine
120 x 15
130 x 12
140 x 10
Calf raises
230+ x 30 - 30 - 30 single leg
145 x 20 -20 (ea leg)
inincorporate ko sir V ung mga exercises ng Rehab ko dati sa operated leg on both legs tapos ginagawa kong weighted. more on stabilizing my balance on both legs na stand alone tapos ung landing from vertical and horizontal jumps. im thinking of activiting all of the muscle surrounding the knees. i also considered ung movements na gagawin ko sa bball para condition ung legs ko... tingin mo sir?
inincorporate ko sir V ung mga exercises ng Rehab ko dati sa operated leg on both legs tapos ginagawa kong weighted. more on stabilizing my balance on both legs na stand alone tapos ung landing from vertical and horizontal jumps. im thinking of activiting all of the muscle surrounding the knees. i also considered ung movements na gagawin ko sa bball para condition ung legs ko... tingin mo sir?
Kung ako lang, stick with the program nalang ako. once a week lang naman yung games, no need to prep or conditioning work pa. late na din para magprep you either play ready or not. maglaro ka lang magisa and sharpen your skills kasi yun din naman ang aasahan mo come gametime. Also, coming from an injury, this is not your year. Enjoyin mo nalang yung games while giving your best.
inincorporate ko sir V ung mga exercises ng Rehab ko dati sa operated leg on both legs tapos ginagawa kong weighted. more on stabilizing my balance on both legs na stand alone tapos ung landing from vertical and horizontal jumps. im thinking of activiting all of the muscle surrounding the knees. i also considered ung movements na gagawin ko sa bball para condition ung legs ko... tingin mo sir?
Kung ako lang, stick with the program nalang ako. once a week lang naman yung games, no need to prep or conditioning work pa. late na din para magprep you either play ready or not. maglaro ka lang magisa and sharpen your skills kasi yun din naman ang aasahan mo come gametime. Also, coming from an injury, this is not your year. Enjoyin mo nalang yung games while giving your best.
kahit na nag tangal ako ng strenous like iaalternate ko naman ung squats and leg press on a different week like 1 squats a month same with leg press. pero ok i get the point. ung sa injury ko sa right acl, feel ko eto iba approach ko, itry ko tlga work thru it for the longest time at sana di na umabot sa operation (na ako lang makakapag sabi kasi ok pa naman) ung imbalances lang tlga winowork ko. nakakatawa nga, ayaw ko sabihin na partida pero un nga kasi double acl tapos petex ung laro ko, nakuha pa ko sa team! hahaha di ko pa kilala ung mga tao hugot alang ako lol. sabi sakin "BATO BATO" daw ako hahaha never in my life naimagine ko na tawagin ako "bato bato" for the longest time, im a soft chubby guy haha
inincorporate ko sir V ung mga exercises ng Rehab ko dati sa operated leg on both legs tapos ginagawa kong weighted. more on stabilizing my balance on both legs na stand alone tapos ung landing from vertical and horizontal jumps. im thinking of activiting all of the muscle surrounding the knees. i also considered ung movements na gagawin ko sa bball para condition ung legs ko... tingin mo sir?
Kung ako lang, stick with the program nalang ako. once a week lang naman yung games, no need to prep or conditioning work pa. late na din para magprep you either play ready or not. maglaro ka lang magisa and sharpen your skills kasi yun din naman ang aasahan mo come gametime. Also, coming from an injury, this is not your year. Enjoyin mo nalang yung games while giving your best.
kahit na nag tangal ako ng strenous like iaalternate ko naman ung squats and leg press on a different week like 1 squats a month same with leg press. pero ok i get the point. ung sa injury ko sa right acl, feel ko eto iba approach ko, itry ko tlga work thru it for the longest time at sana di na umabot sa operation (na ako lang makakapag sabi kasi ok pa naman) ung imbalances lang tlga winowork ko. nakakatawa nga, ayaw ko sabihin na partida pero un nga kasi double acl tapos petex ung laro ko, nakuha pa ko sa team! hahaha di ko pa kilala ung mga tao hugot alang ako lol. sabi sakin "BATO BATO" daw ako hahaha never in my life naimagine ko na tawagin ako "bato bato" for the longest time, im a soft chubby guy haha
Ikaw bahala, yan din naman sinabi ko sayo dati. Basketball on weekends. Pakiramdaman mo lang katawan mo and weigh in not only the pros and cons, your main goal also. Totoo lang kaya ako nawalan na din ng gana masyado maglaro kasi nakakadistract yung basketball sa physique goals ko. Sabihin na natin na may benefits din sya sa overall look, once the games and the competition get inside your head you suddenly wanna be like mike instead of bane just like that. Kahit gawin pa din yung same program, it will not be the same kasi biglang papasok yung "i should be ready on game day" instead of "This is still my M*&^%#*&)# set!!!"..
inincorporate ko sir V ung mga exercises ng Rehab ko dati sa operated leg on both legs tapos ginagawa kong weighted. more on stabilizing my balance on both legs na stand alone tapos ung landing from vertical and horizontal jumps. im thinking of activiting all of the muscle surrounding the knees. i also considered ung movements na gagawin ko sa bball para condition ung legs ko... tingin mo sir?
Kung ako lang, stick with the program nalang ako. once a week lang naman yung games, no need to prep or conditioning work pa. late na din para magprep you either play ready or not. maglaro ka lang magisa and sharpen your skills kasi yun din naman ang aasahan mo come gametime. Also, coming from an injury, this is not your year. Enjoyin mo nalang yung games while giving your best.
kahit na nag tangal ako ng strenous like iaalternate ko naman ung squats and leg press on a different week like 1 squats a month same with leg press. pero ok i get the point. ung sa injury ko sa right acl, feel ko eto iba approach ko, itry ko tlga work thru it for the longest time at sana di na umabot sa operation (na ako lang makakapag sabi kasi ok pa naman) ung imbalances lang tlga winowork ko. nakakatawa nga, ayaw ko sabihin na partida pero un nga kasi double acl tapos petex ung laro ko, nakuha pa ko sa team! hahaha di ko pa kilala ung mga tao hugot alang ako lol. sabi sakin "BATO BATO" daw ako hahaha never in my life naimagine ko na tawagin ako "bato bato" for the longest time, im a soft chubby guy haha
Ikaw bahala, yan din naman sinabi ko sayo dati. Basketball on weekends. Pakiramdaman mo lang katawan mo and weigh in not only the pros and cons, your main goal also. Totoo lang kaya ako nawalan na din ng gana masyado maglaro kasi nakakadistract yung basketball sa physique goals ko. Sabihin na natin na may benefits din sya sa overall look, once the games and the competition get inside your head you suddenly wanna be like mike instead of bane just like that. Kahit gawin pa din yung same program, it will not be the same kasi biglang papasok yung "i should be ready on game day" instead of "This is still my M*&^%#*&)# set!!!"..
ohhhh i see..... oo nga... baka murahin ako ni CT pag nag kataon. GULO MO AH! haha. salamat sir V. :biggrin:
Comments
- "may journal kna? cge paps. gawa ka muna journal, lagay mo background mo dun, current na ginagawa mo, ano kinakain mo sa araw araw, lyfstyle mo. tas tignan natin pano gagawin natin at matulungan kadin ng ibang members dito
Wala pa po akong journal sir ang ginagawa ko po is bodyweight training lang sa bahay
6x a week mag bodyweight like MTH push ups TF pull ups WS shoulder tapos po lahat yan may legs training sa hapon. Bali umaga ko ginagawa yan push pull shoulder minsan lang ako kumain ng kanin sir papak ulam lang ganun tapos may tntake ako na mutant mass actually ubos na nakadalawang bag ako nun dati kasi nag ggym ako pero patigil tigil so ngayon free na back to gym uli and i want to start new
Okay na po sir di na nakadisable yung pm sana po matulungan! Thanks sir! Godbless
eto tol oh http://pinoybodybuilding.com/Forum-Personal-Journals
simula ka dyan. ikwento mo lahat dyan sarili mong journal create ka. lagat mo bigat mo, height etc.
BW: 201 kapag umaga, 202.5- 203 kapag hapon HAHA
BF% - 12.5 c/o body caliper
PS. parang nalulukot ung lower belly ko taragis na escess skin yan parang twalya ng baka hahahahaha
BWAHAHAHAHAHAHA!!! natawa ko seryoso! HAHAHAHAHAHAHA!!!!!
Angas ng gupit at tabas aa haha
Salamat bro! well 201 nalang ako haha from uppping up cal intake ngayon 2 weeks na. bumaba. ill see kapag mga 3 weeks kung bababa pa kung hindi bumaba alam ko na problema tlga haha. pero pag binabanat ko alng yan bro pag at rest, hassle tlga ung ma skin+fat law law ung lower belly haha makikita namans a pic. lol
Bwawawa! napa awtsu si koya @emong haha. salamat. ewan ko apps wala naman special na ginawa, consistend lang ganun padin wo ko walang pinag bago haha. ok ba gupet lol. chamba lang haha
Eliptical 10 mins
Incline DB Press
90 (45ea) x 15
120 (60ea) x12
140 (70ea) x 12 -12 -12
Flat DB Press
90 (ea) x 12
150 (75ea) x 12 -12 -12
Decline BB press
155 x 12 -12 -12
Pec dec
115 x 12 -12 -12
BW assisted dips machine
-20lbs x 12 -12 -12
Ab machine
130 x 15
140 x 15 -15 -15
> STRONG METABOLISM
Metabolism rin responsible why you have that much mass after dropping 30-40lbs of weight, bonus nalang yung strength. Ang maganda dyan e nasa 200lbs ka pa din at your height with a lot of mass left to spare.
This!!!! madami dami pang pwedeng gastusin na mass haha
haha. lo. nag ahit na nga ako ng chest area dahl ke emman, nacurious ako ano itsura pag wala haha. salamat paps! d ko pa alam e, di ko pa naman din naaabot ung max potential ng katawan ko ng natural. may halong fats padin hindi pa pure skin. malaman ko kapag skin nalang tlga, hehehe
Stationary bike: 5 mins
Various foam roller stuff
Super set
BW Pullups (201) x 10 -10 -10
BW Dips x 12 -12 -12
Super Set
BB Bench press 165 x 12 -12 -12 -12
BB Rows 175 x 12 -12 -12 -12
SS
Chest assisted DB Rows 55 x 12 -12 -12
Flat Db Lyes 45ea x 15- 15- 15
SS
Lat pulldown 120 x 12, 130 x 12-12
Dips machine (assisted BW) 181 x 12 -12 -12
SS
Ez bar bb curl (MEdium grip) 60 x 12-12-12
DB OVerhead tri extention 50 x 15- 15- 15
SS
Ez bar bb curl (Wide) 60 x 12-12-12
Rope pulldown 80 x 12 -12 -12
AB circuit: 20 reps of 3 sets (mga 3-4 exercise)
Sige Bro, DL ko na ngayun ito mukhang ayos ito hehe! Tama pag sagad na sa cut dun na malalaman horyt! :yahoo:
panuodin mo agad wag kang mag patumpik tumpik haha. oo. nadismaya ako, i do belve he was snached last year. dapat nanalo sya over heath. grabe politica sa olympia. i know its rotten but not to this extent. tinag ko nga si sir V dun sa link sa FB
P.S. due to katigasan ng ulo, napasali ako ng basketball league due to insisted public demand hahahaha (no shit) so ngayon, nag aadjust ko ng training ko kapag "LEG" day. dinag dagan ko ung pag balane stabilizers and plyo. chaka ko susundutan ng str training bandang dulo.sir V @badass_vinch pa critique naman, every sat ung games namin.
Super set(haha)
Stationary bike : sprint 5 mins
Eliptical trainer : HIIT 5 mins
BW Ankle Hops :
20 reps x 3 sets
Box jump (9 steps ung taas ung stackable na flatform ginagamit sa various plyo)
20 reps x 2 sets
Box jump (7 steps, pero from top to down then balik sa top so...down, up, down)
15 reps x 3 sets
Line jumps
20 jumps x 3 sets
Ice skaters(10 lbs ea hand)
15 reps x 4 sets
DB Step ups (35 db ea hand)
10 reps x 3 sets
DB Bulgarian split squat (30 ea hand)
10 reps x 3 sets
*GRABE TOH! ANG HIRAP PALA NITO!!! KALA KO MANI LANG!!! KALA KO MAS MADALI KESA LUNGES, KALA KO KAYA KO MAG HEAVY! I WAS FUCKING WRONG! ITS HAAAARRRDD!!! HAHAHA tae na yan
Leg extension
145 x 12 -12 -12
Single leg
55 x 12 -12 (ea leg)
Ham curls
115 x 15 -15 -15
Single leg
55 x 15-15(ea leg)
Inner thigh mahcine
120 x 15
130 x 12
140 x 10
Calf raises
230+ x 30 - 30 - 30
single leg
145 x 20 -20 (ea leg)
inincorporate ko sir V ung mga exercises ng Rehab ko dati sa operated leg on both legs tapos ginagawa kong weighted. more on stabilizing my balance on both legs na stand alone tapos ung landing from vertical and horizontal jumps. im thinking of activiting all of the muscle surrounding the knees. i also considered ung movements na gagawin ko sa bball para condition ung legs ko... tingin mo sir?
Kung ako lang, stick with the program nalang ako. once a week lang naman yung games, no need to prep or conditioning work pa. late na din para magprep you either play ready or not. maglaro ka lang magisa and sharpen your skills kasi yun din naman ang aasahan mo come gametime. Also, coming from an injury, this is not your year. Enjoyin mo nalang yung games while giving your best.
kahit na nag tangal ako ng strenous like iaalternate ko naman ung squats and leg press on a different week like 1 squats a month same with leg press. pero ok i get the point. ung sa injury ko sa right acl, feel ko eto iba approach ko, itry ko tlga work thru it for the longest time at sana di na umabot sa operation (na ako lang makakapag sabi kasi ok pa naman) ung imbalances lang tlga winowork ko. nakakatawa nga, ayaw ko sabihin na partida pero un nga kasi double acl tapos petex ung laro ko, nakuha pa ko sa team! hahaha di ko pa kilala ung mga tao hugot alang ako lol. sabi sakin "BATO BATO" daw ako hahaha never in my life naimagine ko na tawagin ako "bato bato" for the longest time, im a soft chubby guy haha
Ikaw bahala, yan din naman sinabi ko sayo dati. Basketball on weekends. Pakiramdaman mo lang katawan mo and weigh in not only the pros and cons, your main goal also. Totoo lang kaya ako nawalan na din ng gana masyado maglaro kasi nakakadistract yung basketball sa physique goals ko. Sabihin na natin na may benefits din sya sa overall look, once the games and the competition get inside your head you suddenly wanna be like mike instead of bane just like that. Kahit gawin pa din yung same program, it will not be the same kasi biglang papasok yung "i should be ready on game day" instead of "This is still my M*&^%#*&)# set!!!"..
ohhhh i see..... oo nga... baka murahin ako ni CT pag nag kataon. GULO MO AH! haha. salamat sir V. :biggrin:
Stationary bike: 10 mins
Seated DB press
90 (45ea) x 12
120 (60ea) x 12
140 (70 ea) x 12- 11 - 11
DB side lat raises
60 (30 ea) x 12- 12 -12 -12
Cable front raises (d ko alam tawag basta sub sa db front raises me gamit kasi nung db)
60 x 12 -12 -12- 12
rear cable cross (d ko alam tawag parang d ko kayang tangapin ulet haha)
90 x 12
100x 12 -12
Rev pec dec
115 x 12 -12 -12
HAnging leg raise
20 reps x sets
Ab machine
130 x 20 -20 -20
Dooooonnnneeeee
Treadmill Sprint
1min sprint, 1 min walk = 10 mins
Chinups
BW x 12 -12 -12 12
feel ko kelangan ko na ng weights pag chinups
Deadlifts
135 x12
185 x 12
225 x 12
255 x 2
* haha 2 weeks akong walang DL, humina ako haha di ko na nabuhat lol
Single arm db rows
75ea x 12 -12 -12 -12
Lat pull down
120 x 12
130 x 10-10
Rev grip lat pulldown
130 x 12-12-12
Incline DB hammer curls (controlled and slow)
25 ea x 15-15-15
Rope hammer curls
50 x 15 -15 -15
Eliptical trainer: 10 mins