Training Suggestions For The Day

Anyone who is in need of the following WITHIN THE DAY:

1. New workout routine
2. Training tips
3. Program adjustments
4. Alternative training style and method
5. Alternative exercise choices
6. Alternative cardio options
7. WOD
8. Etc.

Let's help one another become productive in a daily basis. NO MORE BORING AND UNSUCCESSFUL WORKOUTS!


**Kindly use our tag or quote features when posting your suggestions.

Thank You :hard:

live&dieNATURAL

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Comments

  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Anyone doing legs today?

    Try "Heavy Warm-up"

    The goal is basically to make your current max weight feel light. Pag magaan sa pakiramdam most likely you can do more reps. So you'll hit 2 birds in one stone with this.
    1. Do more reps with your current max
    2. Increase your max without dropping your reps lower than 5
    3. Test your strength by attempting 1-2RM without shifting to power training



    Example:

    Your max Squat is 200lbs x 5

    Warm up sets:
    100lbs x 10
    140lbs x 8
    180lbs x 6
    200lbs x 3
    220lbs x 2
    230lbs x 1-2

    Worksets:
    200lbs x 2 sets (aim for 6-8 reps)
    210lbs x 5 (optional)

    *It looks more like a back off set but your man concern is doing more than 5 reps

    live&dieNATURAL

  • Emman1986Emman1986 Posts: 1,819B-Class
    mga brah, bukas dapat REST day ko kaso gusto ko sana bumuhat. tapos ko na ung isang lingong training ko kaya ano kaya pede ko itrain bukas ng mga 45mins - 1hour?? btw, sa lunes eh arms ( bi/tri) ako. thanks sa pede nyo isuggest..

    ps. wag nyo na po ipayo na mag pahinga na lang ako dahil sagan ako sa pahinga hahaha
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    @Emman1986 Abs brah!

    live&dieNATURAL

  • Emman1986Emman1986 Posts: 1,819B-Class
    @Emman1986 Abs brah!

    ahahaha  may point ka sir V!

    di ko na maalala kelan ako huli nag training ng ABS! parang kinatamadan ko na kaya thankful ako kahit papaano di ako nabubuntis

    pero sir V, wla na ba talaga iba ? kahit for the pump na lang? hahahha ( kulit ko hahha )
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Abs, Calves and forearms.

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Monday is UNIVERSAL CHEST DAY! That means lalangawin ang squat rack and deadlift area. It would be a good idea to train other body parts if incase you arrived late. You're chest can wait...

    otPS9gjl.png

    NTkNWKcl.png

    live&dieNATURAL

  • BANEBANE Posts: 1,927C-Class
    sir V, may "special ruling" ba sa superset/giant sets and likes. parang dapat ba mas ok kung ibang body part ang target mo sa super set or ok lang din kung same body part diff attack lang? like BB press/bb rows vs bbpress/bbflyes
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    BANE wrote:
    sir V, may "special ruling" ba sa superset/giant sets and likes. parang dapat ba mas ok kung ibang body part ang target mo sa super set or ok lang din kung same body part diff attack lang? like BB press/bb rows vs bbpress/bbflyes

    Mas preferred yung same body part superset and giant sets sa traditional bodybuilding routine kasi split ang workout. Yung antagonist giant/superset sa mas personalized routine like what arnold did before.

    Favorite giant set ko for chest:
    Dips
    Incline Flyes
    Low Incline Bench Press

    Fave antagonists superset naman Dips and Pullups

    live&dieNATURAL

  • BANEBANE Posts: 1,927C-Class
    BANE wrote:
    sir V, may "special ruling" ba sa superset/giant sets and likes. parang dapat ba mas ok kung ibang body part ang target mo sa super set or ok lang din kung same body part diff attack lang? like BB press/bb rows vs bbpress/bbflyes

    Mas preferred yung same body part superset and giant sets sa traditional bodybuilding routine kasi split ang workout. Yung antagonist giant/superset sa mas personalized routine like what arnold did before.

    Favorite giant set ko for chest:
    Dips
    Incline Flyes
    Low Incline Bench Press

    Fave antagonists superset naman Dips and Pullups
    ohh isee.. s theres nothing wrong doing them as long as it suits you... in terms of productivity sir, ok lang ba kasi malamang ma sasacrifice ung str mo kapag nag super/giant set ka ng 1 body part like if you can lift 300 sa bench easily pero youre gonna suepr set it with flyes is it ok to lower down the bb press to compensate the flyes?
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    BANE wrote:
    BANE wrote:
    sir V, may "special ruling" ba sa superset/giant sets and likes. parang dapat ba mas ok kung ibang body part ang target mo sa super set or ok lang din kung same body part diff attack lang? like BB press/bb rows vs bbpress/bbflyes

    Mas preferred yung same body part superset and giant sets sa traditional bodybuilding routine kasi split ang workout. Yung antagonist giant/superset sa mas personalized routine like what arnold did before.

    Favorite giant set ko for chest:
    Dips
    Incline Flyes
    Low Incline Bench Press

    Fave antagonists superset naman Dips and Pullups
    ohh isee.. s theres nothing wrong doing them as long as it suits you... in terms of productivity sir, ok lang ba kasi malamang ma sasacrifice ung str mo kapag nag super/giant set ka ng 1 body part like if you can lift 300 sa bench easily pero youre gonna suepr set it with flyes is it ok to lower down the bb press to compensate the flyes?

    Exhaustion ang goal mo kaya maintaining strength is not that important. Pero I dont lower the weight on the main exercise lalo na kung compound, yung isolations ang magaadjust. I would go with 300lbs BP x 5 reps followed by 30lbs of flyes x 20 versus 240lbs x 10 superset with 50lbs of flyes x 10.

    But better if you try both. who knows...

    live&dieNATURAL

  • BANEBANE Posts: 1,927C-Class
    Go with the feel! :) salamat sir V!!!
  • nrg500nrg500 Posts: 1,235B-Class
    Monday is UNIVERSAL CHEST DAY! That means lalangawin ang squat rack and deadlift area. It would be a good idea to train other body parts if incase you arrived late. You're chest can wait...

    NTkNWKcl.png

    Ang problema sa gym na pinupuntahan ko, yung power cage ay bench press area din

    Hinintay ko na lang matapos

    Ang sakit pala sa braso ng Zercher Squat
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    nrg500 wrote:
    Monday is UNIVERSAL CHEST DAY! That means lalangawin ang squat rack and deadlift area. It would be a good idea to train other body parts if incase you arrived late. You're chest can wait...

    NTkNWKcl.png

    Ang problema sa gym na pinupuntahan ko, yung power cage ay bench press area din

    Hinintay ko na lang matapos

    Ang sakit pala sa braso ng Zercher Squat

    Incline BP lang ata meron sila dyan sa branch na yan. Dati 2 cage nila ngayon ata 1 nalang.

    Sanayan lang yung sa Zerchers pero mas ok pa din kung naka sweat shirt ka or hoodie. magpapasa biceps at forearms mo dyan lalo na kung heavy. Kung hirap ka magbalance ng bar pwede yung EZbar gamitin mo.

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,459A-Class
    For lagging rear delts, try ONE ARM DB UPRIGHT ROW or CHEST SUPPORTED DB ROWS.

    Unlike rear raises and face pulls, rowing allows you use heavier weights with less technique required to target the rear delt area. Same logic lang for front delts, you need a compound exercise to make it big. We rarely do a compound movement for rear delts that's why it doesn't grow the same rate as the front delts.

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Calves are boring to train, but looks alpha if you have decent development and size down there. To maximize your boring calf raises, do separate sets for TOES IN and TOES OUT. Aside from full ROM and not ego shrugging the weight, this will ensure that you're hitting the calf muscles on both heads.

    live&dieNATURAL

  • jomskijomski Posts: 163C-Class
    Calves are boring to train, but looks alpha if you have decent development and size down there. To maximize your boring calf raises, do separate sets for TOES IN and TOES OUT. Aside from full ROM and not ego shrugging the weight, this will ensure that you're hitting the calf muscles on both heads.

    Nice! Try ko to on my next leg day
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    It's about time you do 100 reps! It could be curls, squats, crunches, lunges, push ups or calf raises. Hit 100 no matter what, there's no rules, no time, no limits.... and of course, NOTHING TO LOSE!

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Can you pick your wife/girlfriend off the ground? Carry her on your arms? Curl her? Pin her on the wall?

    and hold that position...

    If you're a strength fanatic and all you do is Deadlift and Squat and you cant do that to your woman then you should probably question what you're doin. Numbers in the gym mean nothing if it doesn't translate to real life situations. There's more to lifting...

    Explore ZERCHER :)

    wt8VYdFl.png

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Kung madaming tao sa gym at hindi ka makasingit sa equipments and machines...

    LANDMINE PRESS
    M8va90el.png


    LANDMINE ROWS
    mItKr4nl.png



    *Free weight exercise pero parang machine ang hagod
    *You can pile a lot of plates and go heavy
    *for sure wala ka kaaagaw since nasa isang corner ka lang
    *sarap i-superset or circuit type (finished with AXE MURDERERS)

    AXE MURDERERS / HAYMAKERS
    c9XxzTCl.png

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Thicken your abdominals with KNEELING CABLE CRUNCHES

    20131123_095702_zpse0b26d88.jpg

    live&dieNATURAL

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