Small Man Wiji

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  • SmallWIJISmallWIJI Posts: 742B-Class
    mikol22 wrote:
    mga master paextra lang, may nakita kse ako dun sa training ni CanditoTrainingHQ, same day ang Back Squat at Sumo Deadlift...what you say po dito? thanks :)

    Anyway Bro, kung tutuusin pwede naman pagsabayin ito but not for newbie like me. kasi baka hindi kayanin ang Pain at mauwi sa injury. Ung sa training nayan years na nila ginagwa yan kaya ok lang na pagsabayin nila yan dahil sanay na katawan nila.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Core wrote:
    ..."haha wag na wag mo pagsasabayin ang back ang legs, last time na ginawa ko yan dumerecho ako sa medical city kasi bigla ako nilagnat at nanginig 2 hours after WO. Lalo na kung may squat at DL, baka hindi lang likod ang sumakit."...

    You might want to get clear on this one...

    For those doing strength training programs, they do squat and deadlift on the same day. There is less volume although the intensity is high but that doesn't count as back or leg workout. You can throw in some additional assistance exercises but still the volume is lower. Compare it to a typical bodybuilding routine for back and legs, the volume is very high and the poundage isn't light either. It's not good to beat yourself up with so much exercises on the same day. Imagine doing pullups, Tbar rows, BB rows, DB rows, pulldowns/cables, legpress, SLDL, Hack Squats, lunges, leg extension/curls, calf work.... I didn't even include Squats and conventional DL. You can probably survive this kind of routine but you will be so wasted. Recovery will take a few days and if you are training 1 body part per day then that would make you skip training for a few days.

    live&dieNATURAL

  • mikol22mikol22 Posts: 497C-Class
    SmallWIJI wrote:
    mikol22 wrote:
    mga master paextra lang, may nakita kse ako dun sa training ni CanditoTrainingHQ, same day ang Back Squat at Sumo Deadlift...what you say po dito? thanks :)

    Anyway Bro, kung tutuusin pwede naman pagsabayin ito but not for newbie like me. kasi baka hindi kayanin ang Pain at mauwi sa injury. Ung sa training nayan years na nila ginagwa yan kaya ok lang na pagsabayin nila yan dahil sanay na katawan nila.

    i consider myself newbie pa din pagdating sa bodybuilding kaya di ko pa natry mag squat followed by deadlift, baka mapunta tayo sa Snap City hehe...
  • CoreCore Posts: 2,508B-Class
    Core wrote:
    ..."haha wag na wag mo pagsasabayin ang back ang legs, last time na ginawa ko yan dumerecho ako sa medical city kasi bigla ako nilagnat at nanginig 2 hours after WO. Lalo na kung may squat at DL, baka hindi lang likod ang sumakit."...

    You might want to get clear on this one...

    For those doing strength training programs, they do squat and deadlift on the same day. There is less volume although the intensity is high but that doesn't count as back or leg workout. You can throw in some additional assistance exercises but still the volume is lower. Compare it to a typical bodybuilding routine for back and legs, the volume is very high and the poundage isn't light either. It's not good to beat yourself up with so much exercises on the same day. Imagine doing pullups, Tbar rows, BB rows, DB rows, pulldowns/cables, legpress, SLDL, Hack Squats, lunges, leg extension/curls, calf work.... I didn't even include Squats and conventional DL. You can probably survive this kind of routine but you will be so wasted. Recovery will take a few days and if you are training 1 body part per day then that would make you skip training for a few days.

    You thoughts were as good as mine!
    ..."haha wag na wag mo pagsasabayin ang back ang legs, last time na ginawa ko yan dumerecho ako sa medical city kasi bigla ako nilagnat at nanginig 2 hours after WO. Lalo na kung may squat at DL, baka hindi lang likod ang sumakit."...

    I do experience the same thing every time I do those ARM exercises that require standing position, following the LEGS WO. [size=x-small](LEGS and ARMS WO are merged.)[/size] The mild-moderate trembling on the legs are tolerable though. But remaining stable during the whole set makes the exercise hard. But it only happen [size=x-small](at times)[/size] on the first or first two ARM exercises, the trembling subsides on the succeeding exercises.
  • rtravino29rtravino29 Posts: 1,549
    I do squat and DL on same day , normally sa dalawang exercise na to, 30 - 45 minutes na bago ko makapag move on sa ibang exercise ( leg press, leg ext. etc ). I make it to the point na yung pahinga between sets are adequate para makapag recuperate nang lakas, Mind you, there are some days na as in nagsuka ako / sobrang light headed during lower body day. talagang masusubukan willpower mo kung gaano katatag, :)
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    rtravino29 wrote:
    I do squat and DL on same day , normally sa dalawang exercise na to, 30 - 45 minutes na bago ko makapag move on sa ibang exercise ( leg press, leg ext. etc ). I make it to the point na yung pahinga between sets are adequate para makapag recuperate nang lakas, Mind you, there are some days na as in nagsuka ako / sobrang light headed during lower body day. talagang masusubukan willpower mo kung gaano katatag, :)

    Before, I also do squats and DLs for leg training. Sometimes i do them in one session or split them up AM and PM so I can go all out. It's very tough, but still my focus is just legs. There might be some back involvement when deadlifting but that doesn't give you the same beating as compared to doing Tbars and BB rows after heavy squats qnd deadlifts.

    Squats + DL= possible
    Squats + DL + BB rows + Tbar rows = possible, but will do more harm than good :)

    live&dieNATURAL

  • SmallWIJISmallWIJI Posts: 742B-Class
    Dahil injured, may sugat na malalim sa daliri, masakit parin ung back saka ung ribcage ko. 5days na walang workout nagkaroon ng time mag pic update. kahit na nagpahilot ako kahapon maskit parin likod ko :banghead::banghead:

    Current Weight: 150-152-lbs

    8 months in training

    2 months pic reference

    lgr45.jpg
    2a5awxg.jpg
  • SmallWIJISmallWIJI Posts: 742B-Class
    Post ko narin ung chiken legs ko kahit nakakahiya.

    Sir @badass_vinch ito po ung sinasabi ko sayo na hirap ako sa calves ko palakihin parang mas malaki pa braso ko kesa sa calves ko :banghead:



    t9wbqf.jpg

    Off to GYM mamaya para sa chest workout medyo OK na back and tagiliran ko. at sana wag matuklap ung sugat ko sa daliri mamaya. :twitcy:
  • rtravino29rtravino29 Posts: 1,549
    ito po ung sinasabi ko sayo na hirap ako sa calves ko palakihin parang mas malaki pa braso ko kesa sa calves ko

    wag ka mag alala brah, di ka nag iisa, LOL! :P
    I train my calves twice a week pero hanliit pa rin, bumilog lang pero maliit.
  • SmallWIJISmallWIJI Posts: 742B-Class
    rtravino29 wrote:
    ito po ung sinasabi ko sayo na hirap ako sa calves ko palakihin parang mas malaki pa braso ko kesa sa calves ko

    wag ka mag alala brah, di ka nag iisa, LOL! :P
    I train my calves twice a week pero hanliit pa rin, bumilog lang pero maliit.

    Bro, Share mo saken kung anong program mo sa calves mo na stress talaga ako dito eh. Bali ung calves ko kapag naka tingkayad ako bilog naman siya parang mansanas pero nakukulangan tlaga ako sa laki or size siya haha!
  • SmallWIJISmallWIJI Posts: 742B-Class
    Back to Normal nakapag buhat nadin ng Heavy.

    Cardio 10 mins treadmill

    Chest, Tri,

    Pyramid

    Flat BB
    warm up
    BB 50lbs x 15 reps 1 set

    BB 100lbs x 10 reps 1 set
    BB 110lbs x 10 reps 1 set
    BB 120lbs x 10 reps 1 set
    BB 130lbs x 10 reps 1 set
    BB 140lbs x 10 reps 1 set
    BB 150lbs x 10 reps 1 set
    BB 160lbs x 10 reps 1 set 7 clean reps 3 reps with spot (nabreak ko na ung 140lbs last week)

    Incline
    BB 100lbs x 10 reps 1 set
    BB 110lbs x 10 reps 1 set
    BB 120lbs x 10 reps 1 set
    BB 130lbs x 10 reps 1 set
    BB 140lbs x 10 reps 1 set
    BB 150lbs x 10 reps 1 set

    Decline ( hirap ako Unrack kasi maiksi bias ng kamay ko haha need ng spot para unrack)
    BB 100lbs x 10 reps 1 set
    BB 110lbs x 10 reps 1 set
    BB 120lbs x 10 reps 1 set

    Cardio 10 mins treadmill

    Tri
    Rope, hindi ko matandaan
    push down, hindi ko matandaan

    Done!
  • rtravino29rtravino29 Posts: 1,549
    Bro, Share mo saken kung anong program mo sa calves mo na stress talaga ako dito eh. Bali ung calves ko kapag naka tingkayad ako bilog naman siya parang mansanas pero nakukulangan tlaga ako sa laki or size siya haha!

    seated and standing calf raise lang ginagawa ko, nag vavary sa reps depending on the days I train them
    on strength days > 10 - 15 reps
    on hypretrophy days > 15 - 20 reps
  • mikol22mikol22 Posts: 497C-Class
    Sir SMall mukang ok naman calves mo...
    ung calves workout ko eh superset ginagawa ko....

    Calf Press 15-20 reps followed by STanding Calf Raise 15-20 reps...pump na pump yan :D
  • SmallWIJISmallWIJI Posts: 742B-Class
    rtravino29 wrote:
    Bro, Share mo saken kung anong program mo sa calves mo na stress talaga ako dito eh. Bali ung calves ko kapag naka tingkayad ako bilog naman siya parang mansanas pero nakukulangan tlaga ako sa laki or size siya haha!

    seated and standing calf raise lang ginagawa ko, nag vavary sa reps depending on the days I train them
    on strength days > 10 - 15 reps
    on hypretrophy days > 15 - 20 reps

    Train ko nadin siguro ito ng 2 times a week. nakakainis lang kasi kulang kulang equip sa GYM na pinagbubuhatan ko. gusto ko ung seated. pero since ung turo ni sir V ung single standing calf raise with dumbell sarap ng tama ung nga lang pinupulikat ako haha!
    mikol22 wrote:
    Sir SMall mukang ok naman calves mo...
    ung calves workout ko eh superset ginagawa ko....

    Calf Press 15-20 reps followed by STanding Calf Raise 15-20 reps...pump na pump yan :D

    Sir Miks, hindi naman siya maliit ung nga lang nakakainis na kasi super hirap palakihin nito at nagmumukhang chiken legs na lalo na kapag naka short na ako haha!. Bale ung sa Leg Press minsan dun nadin ako nag Calf (tinkayad) no choice eh.
  • mikol22mikol22 Posts: 497C-Class
    dun din ako nag press sa leg press machine tapos followed by standing calf raise...
    nagbibike ka ba? minsan kase nakakapayat ung biking eh..daw hehe not sure pero prang nabasa ko din dito un...:)
  • SmallWIJISmallWIJI Posts: 742B-Class
    Oo Bro, nag start na ako mag cardio mga 2 weeks na pero hindi everyday ha? injured kasi ako last 2 week kaya nasingit ko ung cardio. pero sa ngayun lagi ko na isasama ung cardio training sa workout ko starting this coming friday. Kasi para maless ng konti ung fats ko sa katawan. Possible din kasi mangyari ang lean mass eh. bali ginagawa ko cardio muna sa spinner bike 10mins. then treadmill 10mins din. tpos stretching then go to lifting movements na. after that cardio ulet after lifting same thing 10mins spinner bike, 10mins treadmill.
  • mikol22mikol22 Posts: 497C-Class
    gusto ko nga din mag cardio .... try ko gawing cardio ung training ko sa muay thai...ung training lang nila, di ako lalaban hehe...mahal kase eh asa 2k per 12 session ung offer sakin :)
  • SmallWIJISmallWIJI Posts: 742B-Class
    Wow Muay Thai.. parang gusto ko din yan kaso wala samin nyan eh. Nagbabalak na ako mag cut eh kaya need na magcardio hehe!
  • mikol22mikol22 Posts: 497C-Class
    di nga ko makapagenrol kse di pasok sa budget ko..dami ginagastos eh hehe...

    nung nagstart ako mag gym dati before lifting wieights eh cardio muna ako....ngayon lang ako nawalan ng cardo, stretching lang tapos derecho buhat na :)

    bulk mode pa ko hehe
  • rtravino29rtravino29 Posts: 1,549
    Train ko nadin siguro ito ng 2 times a week. nakakainis lang kasi kulang kulang equip sa GYM na pinagbubuhatan ko. gusto ko ung seated. pero since ung turo ni sir V ung single standing calf raise with dumbell sarap ng tama ung nga lang pinupulikat ako haha!

    ok yan brah, improvise baga. Tsaka if im not mistaken, genetics comes into play na rin kase pag dating sa calves, not sure ha. nababasa ko lang sa net.

    true story :
    may ka office mate ako na pumasok na naka mini skirt, lahat naka tingin sa legs, ako nakatingin lang sa calves, namputsa, hanlake eh! lam mo yung inggit na inggit ka sa calves haha! napag kamalan pa kong pervert, tae.

    sabi nung isa kong kaibigan, normally daw kaya malaki calves nang mga babae eh lage daw naka takong. naisip ko, mag takong din kaya ako LOL!
    bali ginagawa ko cardio muna sa spinner bike 10mins. then treadmill 10mins din. tpos stretching then go to lifting movements na. after that cardio ulet after lifting same thing 10mins spinner bike, 10mins treadmill.

    10 mins cardio? parang warm up / cool down lang to bro.. pero depende, baka naman HIIT ginagawa mo,

    normally cardio ko 20 - 30 minutes walk going to the gym, then meron akong designated day that I do HIIT.
    as much as possible, I stay away from cardio ( bulking purposes ) , the benefit is great ( notice sir vinch? lean mader paker! ) pero sa weight training ko pa lang, umaabot na nang 1.5 - 2 hours sa loob nang gym, di ko na kayang idagdag yung 30 minutes cardio. di na kaya nang sched ko. Siguro next year na lang, once I hit my desired weight goal.
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