Kane Sumabat

Fast data

  • Kane sumabat
  • Age: 46
  • Growth: 178
  • Weight: 79

Content

  • 1 Biography
  • 2 Training program
    • 2.1 Monday
    • 2.2 Tuesday
    • 2.3 Wednesday
    • 2.4 Thursday
    • 2.5 Friday
    • 2.6 Saturday
    • 2.7 Sunday
  • 3 If you had to choose only 3 exercises, which would you choose "> 4 Video review

Biography

I was often told that I lead a bohemian and imposing lifestyle. Despite the fact that my friends believe that I let it go by itself, the guys from the gym who are witnesses of my training have a different point of view.

I was born in Manila (Philippines) in 1968 . My mother worked as a pharmacist, and my father was an engineer in his own consulting company. In 1973, my parents quit their job and moved to Toronto to improve the lives of their children. In Canada, my mother chose to take up the upbringing of her five children, and my father was forced to take two regular blue-collar jobs to feed his family.

Everyone knows that the life of the first generation of immigrants was not luxurious. But thanks to the efforts of my parents, brothers and sisters, I did not notice this. When I was little, my dad did rhythmic gymnastics every morning. After almost 40 years, he still begins his day with just that. When I was 12, my father bought my older brother a bar and dumbbells in a set with concrete slabs and plastic clamps. I was the only one who immediately took advantage of this. From the age of 14 I started spending pocket money not only on comics, but also on magazines such as “Muscle & Fitness” and “Musclemag”.

As a teenager, I first watched "Pumping Iron." Arnold looked impressive, but I was inspired by the physique of Serge Nyubre. By the age of 16, my parents bought me and my little brother a training bench and a set of cast-iron stoves. Also, dad hung a horizontal bar. There were posters in my bedroom with pictures of Frank Zane, Serge Nyubre, Scott Wilson, Steve Reeves and my favorite Gladys Portugues.

I was fond of not only training, but also creativity. After graduating from high school, I studied English literature at the University of Toronto. In 1991, I was offered a job as a trainer in the gym. I liked my work, but a year later I quit to fulfill my own desires. 35 years ago, I first picked up the bar in my hands and to this day I continue to train. My goals naturally changed during this time. My early ambitions to perform on stage as a bodybuilder were eclipsed by kickboxing. At 25, I was pleased with my appearance.

My complacency prevailed, and I stopped training. I believed that the time spent in the gym prevented me from building a career. I was wrong. I fell into a deep depression. Both professional and personal life suffered. At the end of 1998, I still returned to training and am still faithful to this passion. From that moment I made my greatest achievements. In 2001, I became a coach again. My goals got complicated. I came to the conclusion that training for me is an end in itself. I have never been among those people whose motivation is longing or rivalry. Training is my passion. I enjoy the benefits of being fit, healthy and strong. I visit the gym 6-7 days a week, 2 times a day.

Training program

Before the day of exercise on the upper body, perform 3 cycles of the superset. For example: hang 20 kg and pull the block to the face (30 times) and pull the block down to triceps (15 times) without rest.

Monday

Day

  • Wide grip pull-ups: 6 x 10
  • Tilt: 3x 8
  • 1-Arm Dumbbell Rod: 2 x 10
  • Deadlift: 4x 6
  • Bench Press: 3 × 8
  • Incline Bench Dumbbell Bench Press (15-30 degrees): 2 x 10

Evening

  • Wide grip pull-ups with weights: 5 x 5
  • Front Lever Swings: 4 x 6
  • Thrust of the upper block to the chest: 3 x 8
  • Inclined draft on the block: 2 x 12
  • Seated Link: 1 x 25
  • Stand Press: 5 x 5
  • Dumbbell Bench Press: 4 x 6
  • Shoulder abduction from dumbbell to side: 3x 8
  • Barbell push (not involving legs): 2 x 12
  • Stand Press: 1 x 25

Tuesday

  • Calf Press: 4 x 12
  • Stand for calves in the simulator: 4 x 12
  • Leg press in the simulator: 4 x 12 Squats: 6 x 6-12
  • Leg extension: 4 x 12
  • Flexion of the tibia lying: 1x 25, 1 × 15, 1 × 10 (1 min after the first set, the remaining sets for 30 sec rest)

Wednesday

Day

  • Wide Grip Pull: 6x 12
  • Narrow Grip Pull-Up: 4 x 6
  • Thrust of the upper block to the chest: 3 x 8
  • Barbell push (not involving legs): 3 x 10
  • Shoulder abduction from dumbbell to side: 3 x 10
  • barbell shrugs: 4 x 12

Evening

  • Deadlifting Rod: 5 x 5
  • 1-Arm Dumbbell Deadlift: 4 sets x 6 reps
  • Wide grip barbell pull: 3 x 8
  • Shoulder abduction with dumbbell: 2 x 12
  • Pulling the lower block while sitting: 1 x 25
  • Bench Press: 5 x 5
  • Bench Dumbbell Bench Press (15-30 degrees): 4 x 6
  • Hammer Chest Press: 3 x 8
  • Leaning Dumbbells: 2 x 12
  • Leg Pushups: 1 x 25

Thursday

  • Calf Press: 6 x 8
  • Stand for calves in the simulator: 6 x 8
  • Leg press in the simulator: 6 x 8
  • Barbell Squat: 8 x 4 - 8

Friday

  • Calf Press: 4 x 20
  • Stand for calves in the simulator: 4 x 20
  • Leg Press: 3 x 15
  • Leg extension: 3 x 15
  • One leg flexion: 3 x 15
  • Romanian traction: 3 x 15

Saturday

  • Wide Grip Pull: 8 x 8
  • Reverse Grip Bench Press: 4 x 8
  • Triceps on the block with one hand: 4 x 12 (12 for each arm)
  • Push-ups in a deep machine: 1 × 25, 1 × 15, 1 × 10
  • Triceps on the upper block: 1 x 25, 1 × 15 1 × 10
  • Reverse Grip Curl: 4 x 12
  • Barbell Curl: 4 x 12
  • Biceps in the simulator: 1 x 25, 1 x 15, 1 x 10

Sunday

Superset
10 reps of pull-ups to the level of the chin, then 1 rep of squats with a barbell. Without a break (or with a little), 9 repetitions of pull-ups and 2 reps of squats follow. This continues until the number of repetitions of pull-ups is reduced to 1, and the number of repetitions of squats increases to 10.

If you had to choose only 3 exercises, which ones would you choose "> Based on materials: simplyshredded.com

Video review

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