Sir V, kamusta welcome back ulet sa site. meron ulet ako tanong hehe! ok lang ba mag carb loading bago bumuhat ang cutting phase? white rice 1 cup tapos 1/2kg chicken breast, then 1 black coffee 2hrs sa gym. problema ko kasi panay and hikab inaantok ako kapag nag carb ako bago bumuhat. kapag walng carb lowbat agad ako wla pang 1hr. saka creatine while cutting ok lang ba? thanks idol.
Sir V, kamusta welcome back ulet sa site. meron ulet ako tanong hehe! ok lang ba mag carb loading bago bumuhat ang cutting phase? white rice 1 cup tapos 1/2kg chicken breast, then 1 black coffee 2hrs sa gym. problema ko kasi panay and hikab inaantok ako kapag nag carb ako bago bumuhat. kapag walng carb lowbat agad ako wla pang 1hr. saka creatine while cutting ok lang ba? thanks idol.
Ok mag carb before WO problem lang yung timing kasi pagkatapos mo kumain mabubuhayan ka. Pero once tumaas yung blood sugar mo aantukin ka. Kung very heavy meal kainin mo na 3 hours before WO. Tsaka kung 1 cup of rice hindi madami yun para maconsider na "loading". Kung ako sayo magcobra la nalang before WO kasi same amount of calories lang halos with white rice and hindi ka pa aantokin. Yung half kilo ng chicken naman 1 hour before WO.
Horizontal Legpress
160lbs x 15 x 2
180lbs x 15 x 2
200lbs x 15
220lbs x 15
240lbs x 15
260lbs x 10 x 4
Squats
155lbs x 15
177lbs x 12
200lbs x 10
222lbs x 8
244lbs x 6
Barbell Hack Squats
222lbs x 10
250lbs x 8
267lbs x 5
Romanian Deadlift
267lbs x 8
287lbs x 6
310lbs x 4 dropset to:
267lbs x 2
222lbs x 3
Calf Presses
380lbs x 6 sets to failure
Walk home 15 minutes
Hindi nako nakapag log ng WO buong week. Tinamad ako... ang hirap isulat ng routine ko this week e chopsuey!!! Kahapon lang yung organized kasi hindi ako pumasok
Update:
172lbs pa din. Honestly nawala ako sa focus for 3 weeks. Sobrang busy at parusa yung balikat at tuhod ko. I still trained 5x a week and nagbabasketball pa ako. Sa pagkain mostly yung problem ko kasi hindi ko minsan nakakain lahat ng quota ko. Madalas din ako nasa Mcdo, jolibee at mga resto kasi kelangan sa work, not good but I tried to balance things.
Superset: Dip Machine and Facepulls
170lbs x AMRAP / 15kg x AMRAP (2 sets)
220lbs x AMRAP / 17kg x AMRAP (2 sets)
250lbs x AMRAP / 17kg x AMRAP (2 sets)
Superset: Barbell Hacks (with chains) and Floor Press
155lbs x 12 / 110lbs x 15,10,10
185lbs x 10 / 130lbs x 15
230lbs x 8 / 160lbs x 12
275lbs x 6 / 180lbs x 6
300lbs x 4 / 180lbs x 5
325lbs x 3 / 160lbs x 10
Pushups (with chains)
BW+30lbs x 20,20,20,15
Incline DB Press
35lbs x 25
40lbs x 20
50lbs x 20
60lbs x 20
Cable Rows
190lbs x 12
200lbs x 12
One Arm Tricep Pressdown
Rope Pressdown
DB Curls
Machine Curls
Side Raises
Front Raises
:
Walk home 15 minutes
Ang gaan lang kasi nyan kaya hindi nakakapagod. Pag sinuperset ko pa lahat baka mas mabilis pa hindi lang kaya ng joints. Halos 1 hour lang ako magbuhat yung abs lang nagpapatagal at pag hahanap ng plates. Sandwich kasi training ko bago ako magbyhat may tuturuan akong client then after ng training ko may client ulit. Ayun, dun nako mapapagod.
Stretching10 minutes
Abdominal Circuit 15 minutes
-Cable Crunches 100lbs x 3 sets AMRAP
-Side Cable Crunches 60lbs per side x 1 set AMRAP
-Side Bends 45 lbs x 2 sets per side AMRAP
-Hip Raises+20lbs x 3 sets AMRAP
-Incline Board Leg Riases x 3 sets AMRAP
-Swissball Jacknife 2 sets AMRAP
Superset: Incline Iso Press and Assisted Tbar Rows (wide grip)
120lbs x 20 /85lbs x 15
160lbs x 20 / 85lbs x 15
190lbs x 15 / 100lbs x 12
230lbs x 15 / 100lbs x 12
250lbs x 10 / 115lbs x 10
Superset: Flat Iso Press and Assisted Tbar Rows (neutral grip)
200lbs x 15 / 130lbs x 8 ( 2 sets)
Iso Shoulder Press
140lbs x 15
160lbs x 15
180lbs x 12
Cable Crossover
70lbs per side x 15 x 2
Vbar Pulldowns
160lbs x 15
180lbs x 12
Rear Delt Rows 85lbs x 1 set to failure
Facepulls 80lbs x 3 sets AMRAP
Side Raises 20lbs each x 3 sets AMRAP
Front Raises 20lbs each x 3 sets AMRAP
Bihira ako maglog ng abdominal exercises kasi masyado madami sets or exercises ginagawa ko. For reference lang, yan yung usual pero pag seryosohang ab workout may dragon flags, toes to bar at madaming hanging leg raise variations. Kung hindi ka pinalad ng magandang genetics kagaya ng mga ectomorph na pinanganak na may abs kelangan bugbugan din yung training sa abdominals. Napansin ko masyadong chill yung ab exercises ng mga gifted kaya madami nalilinlang na ganun lang dapat ang pag train sa abs. Hindi naman kelangan ibuhos lahat ng lakas para magka-abs pero dapat aware ka sa genetic make up mo. Kung hindi ka gifted sorry ka nalang kelangan mo mageffort ng todo. LOL
@Masala Maker said:
Hi pogi! May instagram ka ba??
follow mo my friends and I friends4reps kamusta?? Tangina ganda mo ng 170 ah.
btw Boss vinch ano tingin mo sa floor press na ginawa mo na 100x50 before ramping up to a working set? You think it helps?
Thanks bro! Wala ako IG e, medyo anti social ako at underground kaya nga "in the trenches" LOL
Sa floor press typical pyramid lang yan, it helps to really get warmed up kaya parang working warm up set na din. Magaan lang kasi yan. Kaya lang naman ako nagfloor press to cut the ROM at the bottom kasi masakit balikat ko. Kung nagpapalakas ka sa pressing magbench ka nalang kasi mahalaga yung full range.
Comments
Training#2
Duration 5:10-7:00pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Machine Squats
120lbs x 30
160lbs x 25
210lbs x 15
260lbs x 15
280lbs x 12
Barbell Hack Squats
200lbs x 10 supetset with Machine Squats 200lbs x 10 (2 sets)
223lbs x 6,6
245lbs x 10
Horizontal LegPress
220lbs x failure
240lbs x failure
260lbs x failure
280lbs x failure
Single Leg Extensions
60lbs x 6 sets to failure per leg
Calf Presses
240lbs x 3 sets AMRAP
260lbs x 3 sets AMRAP
280lbs x 4 sets AMRAP
Back Extensions
4 sets AMRAP +35lbs
Walk home 15 minutes
The grind never stops.... Welcome back PBB!!!
April 12, 2016
Duration 8:30-9:45am
Stretching 10 minutes
Horizontal Legpress
140lbs x AMRAP
160lbs x AMRAP
180lbs x AMRAP
200lbs x AMRAP
220lbs x AMRAP
240lbs x AMRAP
Squats
112lbs x 20
133lbs x 15
155lbs x 15
177lbs x 12
200lbs x 10
Leg Extensions
60lbs x 15 x 3 (singles)
150lbs x 15 x 3
Single Leg Curls
60lbs x 12 x 4 per leg
Horizontal Legpress
240lbs x 3 sets AMRAP
Calf Presses
360lbs x 4 sets to failure
Paused Front Squats
112lbs x 5 x 4
Walk home 15 minutes
April 13, 2016
Duration 5:00-6:00pm
Basketball
April 14, 2016
Training #1
Duration 9:30-11:00am
Stretching 10 minutes
Abdominal Circuit 10 minutes
Flat Iso Press
90lbs x 20
120lbs x 15
150lbs x 15
180lbs x 15
210lbs x 12,12
180lbs x 12
Incline Iso Press Superset with Assisted Tbar Rows
180lbs x 15 / 100lbs x 15
210lbs x 12 / 100lbs x 12
180lbs x 12 / 115lbs x 10
Assisted Tbar Rows (dropset)
115lbs x 5
100lbs x 6
85lbs x 7
70lbs x 8
Iso Shoulder Press
140lbs x 15 x 3
Vbar Pulldowns
160lbs x 15
180lbs x 12 x 2
Facepulls
Rear Raises
Side Raises
Front Raises
One Arm Tricep Pressdown
Overhead Tricep Extension
Machine Curls
DB Curls
April 14, 2016
Training #2
Duration 4:45-6:10pm
Basketball
Duration 5:00-7:15pm
Basketball 90 minutes
Barbell Hack Squat
155lbs x 5 x 2
177lbs x 5 x 2
200lbs x 5
222lbs x 5
244lbs x 3 x 3
*all sets superseted with Calf Presses 380lbs x failure
Cable Crunches 8 sets
Machine Crunches 1 set to failure
Sir V, kamusta welcome back ulet sa site. meron ulet ako tanong hehe! ok lang ba mag carb loading bago bumuhat ang cutting phase? white rice 1 cup tapos 1/2kg chicken breast, then 1 black coffee 2hrs sa gym. problema ko kasi panay and hikab inaantok ako kapag nag carb ako bago bumuhat. kapag walng carb lowbat agad ako wla pang 1hr. saka creatine while cutting ok lang ba? thanks idol.
Ok mag carb before WO problem lang yung timing kasi pagkatapos mo kumain mabubuhayan ka. Pero once tumaas yung blood sugar mo aantukin ka. Kung very heavy meal kainin mo na 3 hours before WO. Tsaka kung 1 cup of rice hindi madami yun para maconsider na "loading". Kung ako sayo magcobra la nalang before WO kasi same amount of calories lang halos with white rice and hindi ka pa aantokin. Yung half kilo ng chicken naman 1 hour before WO.
Creatine helpful yan with any goal.
Duration 6:30-8:15pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Horizontal Legpress
160lbs x 15 x 2
180lbs x 15 x 2
200lbs x 15
220lbs x 15
240lbs x 15
260lbs x 10 x 4
Squats
155lbs x 15
177lbs x 12
200lbs x 10
222lbs x 8
244lbs x 6
Barbell Hack Squats
222lbs x 10
250lbs x 8
267lbs x 5
Romanian Deadlift
267lbs x 8
287lbs x 6
310lbs x 4 dropset to:
267lbs x 2
222lbs x 3
Calf Presses
380lbs x 6 sets to failure
Walk home 15 minutes
Hindi nako nakapag log ng WO buong week. Tinamad ako... ang hirap isulat ng routine ko this week e chopsuey!!! Kahapon lang yung organized kasi hindi ako pumasok
Update:
172lbs pa din. Honestly nawala ako sa focus for 3 weeks. Sobrang busy at parusa yung balikat at tuhod ko. I still trained 5x a week and nagbabasketball pa ako. Sa pagkain mostly yung problem ko kasi hindi ko minsan nakakain lahat ng quota ko. Madalas din ako nasa Mcdo, jolibee at mga resto kasi kelangan sa work, not good but I tried to balance things.
172 lbs as of April 23, 2016
Bangis! Idol talaga...
April 25, 2016
Duration 6:30-7:30pm
Stretching 5 minutes
Abdominal circuit 10 minutes
Superset: Dip Machine and Facepulls
170lbs x AMRAP / 15kg x AMRAP (2 sets)
220lbs x AMRAP / 17kg x AMRAP (2 sets)
250lbs x AMRAP / 17kg x AMRAP (2 sets)
HS Shoulder Press (all sets AMRAP)
100lbs, 140lbs, 180lbs
Superset: Dips and Pullups
BW x 15 / BW x 12 (4 sets)
Machine Curls
DB Curls
Halos warm up ko lang itong ginawa kong routine. Wala, sobrang sakit ng balikat ko! Well no choice...
April 26, 2016
Duration 5:15-7:15pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Horizontal Legpress
155lbs x 20
177lbs x 20
200lbs x 15
222lbs x 15
244lbs x 12
Squats
133lbs x 12 x 2
155lbs x 10
177lbs x 10
200lbs x 8
222lbs x 6
244lbs x 4 dropset to:
200lbs x 4
133lbs x 15
Conventional Deadlift
235lbs x 10
244lbs x 8
267lbs x 7
288lbs x 6
308lbs x 4,3 (both sets superset with wamp sets of Floor Presses)
Floor Presses (Close Grip)
133lbs x 12 x 2
155lbs x 8 x 3
133lbs x 15
One Arm Tricep Pressdown
Rope Pressdown
Machine Curls
Incline Bench Curls
Resistance Bands Side and Front Raises
Resistance Bands RC Rotations
Calf Presses
380lbs x 6 sets to failure
Single Leg Calf Raises
110lbs x 3 sets to failure per leg
Walk home 15 minutes
April 27, 2016
Duration 5:45-7:15pm
Pullups (all kinds of grip except wide)
BW x 250 reps
Behind the Neck Pulldowns
90lbs x 15
110lbs x 12 x 2
Facepulls
40lbs x 12 x 8
Ab Roller
10 rounds (10-15 reps)
Side Bends
25kg KB x 25 x 8 sets per side
Back Extensions
BW+35lbs x 5 sets (12-15 reps)
BW+45lbs x 2 sets (10-12 reps)
Standing Calf Raises
300lbs x 7 sets to failure
Walk home 15 minutes
Tsk..tsk..tsk.. parang si timbahwolf lang sir ah!
next tym ako din
Paghandaan mo lang yung DOMS. As in ang hirap iexplain ng sakit ng buong posterior chain ko mula upperback hangang hamstring at calves!
Ay next tym na nga lang talaga hehe
April 28, 2016
Duration 5:30-7:15pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Superset: Barbell Hacks (with chains) and Floor Press
155lbs x 12 / 110lbs x 15,10,10
185lbs x 10 / 130lbs x 15
230lbs x 8 / 160lbs x 12
275lbs x 6 / 180lbs x 6
300lbs x 4 / 180lbs x 5
325lbs x 3 / 160lbs x 10
Pushups (with chains)
BW+30lbs x 20,20,20,15
Incline DB Press
35lbs x 25
40lbs x 20
50lbs x 20
60lbs x 20
Cable Rows
190lbs x 12
200lbs x 12
One Arm Tricep Pressdown
Rope Pressdown
DB Curls
Machine Curls
Side Raises
Front Raises
:
Walk home 15 minutes
May 1, 2016
Duration 10:30-12:10pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Front Squats
100Lbs x 10 x 3
110lbs x 15 x 2
135lbs x 8 x 2
155lbs x 6
Leg Extensions
150lbs x 15 x 5
Calf Presses
380lbs x 3 sets AMRAP
240lbs x 3 sets AMRAP
Walk home 15 minutes
May 2, 2016
Duration 6:00-7:15pm
Tbar Rows
100lbs x 30
130lbs x 20
160lbs x 15
190lbs x 12
Pullups
BW x 35
Tbar Rows (dropset)
200lbs x 10
160lbs x 10
130lbs x 10
100lbs x 10
Pullups
BW x 35
HS Shoulder Press
100lbs x 15
130lbs x 15
160lbs x 15
180lbs x 12
Floor Press
100lbs x 50
130lbs x 15
160lbs x 15
170lbs x 15,15
Barbell Curls
90lbs x 10 x 5
Alternate DB Curls
Front Raises
Side Raises
Rear Raises
Walk home 15 minutes
May 3, 2016
Duration 4:30-6:00pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Squats
90lbs x 10,10,10
133lbs x 15
155lbs x 15
177lbs x 12
200lbs x 10
222lbs x 8,8
Farmer Walk
180lbs = 50 meters
230lbs = 50 meters
270lbs = 50 meters
Leg Extensions
150lbs x 5 sets to failure
Calf Presses
250lbs x 5 sets to failure
May 5, 2016
Duration 4:45-6:00pm
Stretching 10 minutes
Floor Press
110lbs x 15,45
135lbs x 15,15
155lbs x 11,8,6
110lbs x 100 (cluster)
Incline DB Press
40lbs x 20
50lbs x 20
55lbs x 13
Dips
220lbs x 15 x 2 (Machine)
BW x 15 x 3
260lbs x 15 x 2 (Machine)
Superset: Pullups and Back Shrugs
BW x 15 / 110lbs x 15
BW x 15 / 150lbs x 15 (2 sets)
One Arm DB Rows
70lbs x 12 per arm
80lbs x 10 per arm
90lbs x 7 per arm
Rear Raises (25 each lbs x 4 sets)
Rope Pressdown (130lbs x 4 sets)
EZ Bar Curls (80lbs x 4 sets)
Incline Bench Curls (35lbs each x 2 sets)
Grabe sir, nagpapahinga ka paba sa sets mo? tinapos mo yan halos isang oras..
May 7, 2016
Duration 1:30-2:30pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
HS Isolateral Legpress
250lbs x 20 x 2
330lbs x 20
400lbs x 15 x 2
460lbs x 15 x 2
Squats
110lbs x 20
133lbs x 15
155lbs x 15
177lbs x 12
200lbs x 10,9,8
Standing Calf Raises
300lbs x 5 sets to failure
May 9, 2016
Duration 11:15-12:45pm
Stretching10 minutes
Abdominal Circuit 15 minutes
-Cable Crunches 100lbs x 3 sets AMRAP
-Side Cable Crunches 60lbs per side x 1 set AMRAP
-Side Bends 45 lbs x 2 sets per side AMRAP
-Hip Raises+20lbs x 3 sets AMRAP
-Incline Board Leg Riases x 3 sets AMRAP
-Swissball Jacknife 2 sets AMRAP
Superset: Incline Iso Press and Assisted Tbar Rows (wide grip)
120lbs x 20 /85lbs x 15
160lbs x 20 / 85lbs x 15
190lbs x 15 / 100lbs x 12
230lbs x 15 / 100lbs x 12
250lbs x 10 / 115lbs x 10
Superset: Flat Iso Press and Assisted Tbar Rows (neutral grip)
200lbs x 15 / 130lbs x 8 ( 2 sets)
Iso Shoulder Press
140lbs x 15
160lbs x 15
180lbs x 12
Cable Crossover
70lbs per side x 15 x 2
Vbar Pulldowns
160lbs x 15
180lbs x 12
Rear Delt Rows 85lbs x 1 set to failure
Facepulls 80lbs x 3 sets AMRAP
Side Raises 20lbs each x 3 sets AMRAP
Front Raises 20lbs each x 3 sets AMRAP
Bihira ako maglog ng abdominal exercises kasi masyado madami sets or exercises ginagawa ko. For reference lang, yan yung usual pero pag seryosohang ab workout may dragon flags, toes to bar at madaming hanging leg raise variations. Kung hindi ka pinalad ng magandang genetics kagaya ng mga ectomorph na pinanganak na may abs kelangan bugbugan din yung training sa abdominals. Napansin ko masyadong chill yung ab exercises ng mga gifted kaya madami nalilinlang na ganun lang dapat ang pag train sa abs. Hindi naman kelangan ibuhos lahat ng lakas para magka-abs pero dapat aware ka sa genetic make up mo. Kung hindi ka gifted sorry ka nalang kelangan mo mageffort ng todo. LOL
follow mo my friends and I @friends4reps kamusta?? Tangina ganda mo ng 170 ah.
btw Boss vinch ano tingin mo sa floor press na ginawa mo na 100x50 before ramping up to a working set? You think it helps?
Thanks bro! Wala ako IG e, medyo anti social ako at underground kaya nga "in the trenches" LOL
Sa floor press typical pyramid lang yan, it helps to really get warmed up kaya parang working warm up set na din. Magaan lang kasi yan. Kaya lang naman ako nagfloor press to cut the ROM at the bottom kasi masakit balikat ko. Kung nagpapalakas ka sa pressing magbench ka nalang kasi mahalaga yung full range.
May 10, 2016
Duration 5:45-7:10pm
HS Isolateral Legpress
300lbs x 30
350lbs x 25
Squats
110lbs x 15 x 2
133lbs x 15
155lbs x 12
177lbs x 8,8,8,8,8,8,8,8 (Every 30-60 seconds)
HS Isolateral Legpress
350lbs x 25
Single Leg Curls
70lbs x 10 x 5 per leg
Leg Extensions
150lbs x 3 sets to failure
Standing Calf Raise
300lbs x 5 sets to failure
Calf Presses
150lbs x 3 sets to failure
Side Bends 25kg KB x 20 x 2 per side
Back Extensions
BW x 15 x 2
BW+40lbs x 12 x 4
Stationary Bike 15 minutes
Walk home 15 minutes