The "Badass" Blueprint (IN THE TRENCHES)

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Comments

  • badass_vinchbadass_vinch Posts: 4,459A-Class
    not sure kung covered pero nakalagay kasi injuries inccured from risky activities at hindi work related, pero iinquire ko din baka naman pwede. what time kayo nandun? tignan ko kung makakadaan ako malapit lang naman yun sa place ko.

    live&dieNATURAL

  • allen101allen101 Posts: 5,102
    Hmmm parang may nakalagay din yatang ganyan samin e.

    Pero nung nadale ako ng barbwire due to hiking inaccept pa din naman ng medicard.
    Swerte lang siguro hehe.

    10am kami andun, pag pwede ka punta ka na at ng makapag papic man lang sa maskels mo ehehehe.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    haha sige i'll do my best na makapunta. sabihan mo lang ako kung tuloy kayo bukas.

    live&dieNATURAL

  • allen101allen101 Posts: 5,102
    Tuloy kami bro, sure na yun.
    Text mo lang ako if ever, pm ko sayo
  • Big DawgBig Dawg Posts: 645
    Forgot to mention I hope you've been icing it. Ice works most its wonders in the first 48 hours after injury. After that go with heat, or heat and ice alternating them.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    yes sir. done icing. i have my icebag in the office coz when my elbows, wrist and rc are still inflammed after training i always ice them but since i have no time i do it while im working. we also have unlimited supply of ice there. it feels better now and doesnt hurt that much.

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,459A-Class
    i did some chest and arms today. not really my usual routine but i just want to feel my right pec and rotator cuff working since i feel that it's not badly damaged. i didn't lift heavy but focused on volume to get some blood flowing there. my plan is to work that area atleast once a week because i dont want it to be stiff once it fully recovers. i had shoulder problems before and i found out that working the joints and tissues there will help with recovery.

    stretch: 15minutes

    warm up: bodyweight dips and wide pullups

    Flat iso machine press
    100lbs x 20-30reps
    170 x 20-30 reps
    200 x 15 reps
    220 x 15-20 reps x 3 sets

    seated machine press using reverse grip (pyramid up then dropset)
    *didn't count but went as high as 2 slots short of full stack

    Inclined iso machine press
    200 x 15 reps x 2 sets
    210 x 15-20 reps x 3 sets

    rear laterals
    side laterals
    tricep pressdown
    machine curls
    dumbell curls

    my reps fall within that range.

    live&dieNATURAL

  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    kamusta naman sir after the workout? did it still hurt? or did it made you feel better? tama ung sabi mo about working the tissues and joints to keep the blood flowing sa area na yun. I had a lower back injury way back and doing mobility routines while recovering helped out a lot in my recovery. :)
  • kulafu25kulafu25 Posts: 292C-Class
    Naway makarecover kayo sir sa injury niyo,
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    malaking tulong yung pump para maging loose yung joint after the training kasi parang lumuwag yung mga fibers. medyo masakit mag-angat nung weight sa umpisa pero while pumping tolerable naman. inadjust ko lang yung safety pins ng mas mataas para hindi ako sumobra sa range of motion kasi baka lalo makalas pag na-over stretch. i also kept my elbows closer to the side to put less stress on the RC. may certain angles na masakit talaga magpress kaya hindi ko na pinilit. malaki naging effect nito sakin mentally kasi for sure magiging hesitant ako magadd ng poundage.

    live&dieNATURAL

  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    naka flare ba usually ung elbows mo pag nag BB press ka?
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    hindi sir, tucked a bit to the side. pero delikado talaga ang barbell presses lalo na kasi medyo mahaba yung arms ko. isa pa sa issues na to for me is hindi flat yung likod ko sa bench kasi nakabukol yung scolio ko sa left side kaya mas may stress sa right RC ko while balancing the bar and pressing. kaya tinigil ko na mag barbell sa benches kasi parang hindi pantay yung stimulation ko sa left and right at apektado yung buong frame ko.

    live&dieNATURAL

  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    ah i see that makes sense na hindi talaga suited ung physiology (term check?) ng katawan mo for BB press. i was just curious lang kasi how come malakas tama sa delts mo while doing BB press thought there is something that needs correction sa form. anyhow, i appreciate the response. get well soon bro.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Sir, tanong ko lang sa experience nyo naman. Saan area kayo naaaggrevate dahil sa imbalance nyo? kasi in my case ramdam ko talaga na hindi pantay feet ko at shoulders (trap area). although im trying to strengthen everything, takot din ako na baka meron palang area na humihina naman as a diminishing return of strength gains. not necessarily mahina in terms of power output but structurally weakened. thanks.

    live&dieNATURAL

  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    honestly, so far sa kin wala naman akong napapansin luckily, kasi inborn na kasi sakin since i was a kid ung mas mababa ung alignment ng right shoulder ko compared sa left pag nakatayo ako or naglalakad. parang naging second to nature na rin sakin kasi na balansehin ko ung katawan whenever nagshishift suddenly ung center of gravity ko due to my imbalanced leg length.

    if there is any body part na meron talagang naagreevate sakin usually it would be my heels sometimes my knees and lower back during super long walks or running or long strides sa stairs. tapos in the weight room naman usually it's my knees noong una though nowadays talagang pinakikiramdaman ko lang talaga palagi kung nasaan ang center of gravity ko and shift my weight accordingly para iwas injury and discomfort. i hoe nasagot ko ng maayos ung tanong mo hehehe
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Salamt sir DS, so common denominator talaga is the lower back since sya yung sumasalo halos ng lower and upper body imbalances. core strengthening talaga kelangan para maminimize ang paglala.

    live&dieNATURAL

  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    yep, kasi un ang nagsastabilize syempre sa buong katawan natin kung baga sa puno eh un ang pinaka trunk natin kaya its very important to have a well trained core it will do a lot of wonders in both pulling and pressing movements. kahit tabingi pa ang spine mo.
  • allen101allen101 Posts: 5,102
    @vinch - bro I've posted my meal plan on my journal, any thoughts?
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    allen101 wrote:
    @vinch - bro I've posted my meal plan on my journal, any thoughts?



    may few suggestions lang ako na nilagay. grabe hindi nako sanay sa ganung meal plan haha. i like the variety! Similar to what i was eating when i bulked nung 2008 minus the veggies.

    live&dieNATURAL

  • allen101allen101 Posts: 5,102
    Hehehe.
    Medjo madali kasi ako maumay minsan bro, gs2 ko nga sana yung sayo mas simple, daling iprepare, kaya lang hindi ko yata talaga kakayanin.
    Sinubukan ko before yung araw2x na roasted chix, take note ah roasted pa yun hindi lang boiled pero naumay ako hindi ko kinaya haha.
    Kaya I salute you sa meal plan mo.
    Very simple pero kitang kita naman sa katawan mo ang results.
    Iniisip ko na lang ung meal plan ko kahit paano mas better kaysa sa kung ano lang mabibili ko sa labas ng office.
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