Thanks for the inputs Sir BD! Common problem i see with most lifters in the gym is they dont even stretch. Most will jump straight to the BP ang pump. Though its a way of warming up, when you ask them they'll tell you that they dont want to waste their energy with stretching and warm ups because they might not be able to go heavy later or they are saving their strength. So what i thought was their warm up set is actually their worksets.
Haha I hear ya bro. Shit back in my day you never even heard of RC or RC exercises. That's probably one of the reasons my RC is so messed up - on chest day it was always starting with bench 135, 225, 315, 405 haha - no stretching, only warmup a little doing abs or on the bike. I only WISH I emplored more stretching/warming up back then. Nowdays I do extensive stetching before, during and after the iron - for all bdpts. Most notably I found always stretching the hams helps prevent lumbar strains, so I am stretching the hams every workout. I also regularly go over to the chin-up bar and just "hang" for 10 or 20 seconds to keep the spine unbinded. Small things like these can make a world of difference when one gets older in trying to prevent past injuries from flaring up.
I couldn't agree more with you Sir BD. I can practically relate to this. Before, I am one of the guys who are not into properly warming up, stretching and doing mobility drills. Well, to tell you the truth, the experience wasn't enjoyable. I repeatedly injured my lower back. My mentality back then was my body was just too fragile to handle such weights. Well, I realized nowadays, don't blame your body dumbass, it's because of my stupid non-existent warm-up habits that leads to injuries.
Right now, I make it a point to warm up properly by foam rolling, stretching and mobility drills. I couldn't be more happier. I still experience some injuries which is part of our chosen lifestyle, but not as severe as before.
Reps for you sir!
Sounds like you got it down now bro. Thanks for the rep.
Magaan lang yan bro, hindi ako makapag heavy. Hindi feel ng katawan ko lately kaya ayoko pilitin. nasa ganyang range na din naman ikaw sa squats. Kaya mo yan !:)
Circuit: 3 rounds
Cable crunches
Power clean to push press
Hanging leg raise
leg tucks
Power clean to push press
TRX jacknife
Power clean to push press
Incline board leg raises
leg tucks
Power clean to push press
Screwdriver
leg tucks
Power clean to push press
roman chair twists
Barbell push sit ups
Power clean to push press
Circuit: 3 rounds
Cable crunches
Power clean to push press
Hanging leg raise
leg tucks
Power clean to push press
TRX jacknife
Power clean to push press
Incline board leg raises
leg tucks
Power clean to push press
Screwdriver
leg tucks
Power clean to push press
roman chair twists
Barbell push sit ups
Power clean to push press
How many reps you hittin' per set on the clean & press sir V? So 3 rds = 18 sets of clean & press correct? If so, dayyummm my traps/rhomboids/lumbar are burning just THINKING about that haha! Good luck on the DOMS coming days.
Btw, what's your reasoning for such volume & tactics here bro?
i use only 100lbs sir, around 8-12 reps. My goal here is to move the bar as fast as possible. This is a type of cardio to me. I need to finish a round in 10 minutes or less. i still do regular cardio but this type of training allows me to preserve my muscles more versus sprinting
i use only 100lbs sir, around 8-12 reps. My goal here is to move the bar as fast as possible. This is a type of cardio to me. I need to finish a round in 10 minutes or less. i still do regular cardio but this type of training allows me to preserve my muscles more versus sprinting
Ahhh I see - you keepin' that spot reduction trial all to yourself eh bro!
Am I right about it being 18 sets of clean & press then? If so, even 100 lbs - that's ALOT of reps good Lord - that might kill me haha. You da man sir Vinch! :sport:
Nothing, to me they are just the same. My training approach is 50% BBing, 20% Strength, 20%PL and 10% Broscientist Im not particular with reps/sets. on a very good day when Im in the zone, i can rep til i pass out. on a lazy day i can rep 20+ but might stop coz i get bored doing that exercise. it also depends on my condition that day, there are times when i feel strong, sometimes i feel hesitant (not weak). I don't write down my WO's. My training is already planned months ahead so when i walk inside the gym i dont follow a training protocol, i do what my instinct tells me then log it afterwards
but as for the effects, I am a bodybuilder so i always try to find ways to target the specific muscle. either 3 reps of heavy weights or 100 reps of light weights, whatever will hit my muscles i'll do it. That's what i like about BBing because there are alot of ways to grow. ofcourse when Im trying to get stronger on my lifts that's when I change my training style
I noticed in some of your workouts, you do 20 reps or more in each set. I even saw a post here you doing 100 reps
What is the effect of that large volume ? Say, in the back squat, what is the difference of 200 lbs x 12 - 20 reps VS 200 lbs x 50 - 100 reps ?
One thing to note bro is that when sir V did the 100 reps, he did it via RP. Just want to point that out bcoz maybe you are thinking if he can do that 100 reps in the conventional way, then the 12-20 reps would be VERY easy - so easy as to appear as pointless haha!
Nothing, to me they are just the same. My training approach is 50% BBing, 20% Strength, 20%PL and 10% Broscientist Im not particular with reps/sets. on a very good day when Im in the zone, i can rep til i pass out. on a lazy day i can rep 20+ but might stop coz i get bored doing that exercise. it also depends on my condition that day, there are times when i feel strong, sometimes i feel hesitant (not weak). I don't write down my WO's. My training is already planned months ahead so when i walk inside the gym i dont follow a training protocol, i do what my instinct tells me then log it afterwards
but as for the effects, I am a bodybuilder so i always try to find ways to target the specific muscle. either 3 reps of heavy weights or 100 reps of light weights, whatever will hit my muscles i'll do it. That's what i like about BBing because there are alot of ways to grow. ofcourse when Im trying to get stronger on my lifts that's when I change my training style
Ginoogle ko isa isa yung mga ab exercises mo, yung iba dun ayun din pala ginagawa ko di ko kasi alam tawag sa mga pinag gagawa ko haha.
Saka bro pwede paki elaborate yung naka bold? Medjo parang contradicting kasi sa pagkaka intindi ko, planned pero you'll just do what your instinct tells you..
PLAN refers to the big picture of what i want to achieve. Everything i do day in and day out should not go against the plan. Experienced lifter nako so basically when i plan something most likely uulitin ko na lang yung mga nagawa ko dati or konting adjustment lang. Kung may idadagdag ako, napagisipan ko na yun, naresearch at nasubukan bago ko implement ng long term. Kung mapapansin mo yung logs ko, meron ako staple WO's at meron ding unorthodox. For most na attentive sa programs, magmumukhang walang direction yung program ko dahil iba iba at walang catchy name pero what they dont see is how my training is designed. Pag pasok ko sa gym mukha akong kung ano ano ginagawa, walang prugram daw. Pagpasok ko sa gym kung feel ko heavy or high volume, BB or DB, freeweights or machine man yun gagawin ko pero for sure magcocontribute yun sa PLAN ko.
Speaking of plan, nung dumating ako dito sa site May 30, 2013, ang goal ko as a new member ay simple lang: "GAIN ATLEAST 6-8LBS OF LEAN MASS BY YEAR-END"
160lbs ripped ako noon, now im 178lbs and still lean.... i was able to follow my lean mass plan, taking no days off = i made 3x my expected gain
Yow vinch.. been reading ung journal m. same as you are bro i am not gifted genetically. Dhil dun i have tried different things, i have been reading and experimenting kung anu ang para sakin. Pero dhil dun natuto rin ako. nung bago kpa marami kang tanung tpos ung mga tao iba iba ang sagot. so subukan nlng lahat and find out. hehe. i have a long way to go pa kasi like you gusto ko rin natural ako. 11 years kna. ako wala pa sa kalahati ng years mo.. hehe.. pero hope na maging worth it nmn tong natural na pinaghihirapan ko.. hehe
^thanks bro! Maging consistent ka lang for sure may patutunguhan lahat ng efforts mo. Ang pagiging natural naman ay choice natin, basta make sure na 100% committed ka kasi matagal ang gains kaya karamihan sumusuko halfway. Good luck bro
@Big Dawg: Thanks Sir! felt good today, my shoulders aint hurting so i took advantage of it. finally, I was able to press pain-free after a month. There was a big guy there doing 250's on the Incline BP, I dont want to be left behind
Comments
Sounds like you got it down now bro. Thanks for the rep.
Duration 6:15-7:40am
Stretching 15minutes
Legpress
250lbs x 20-30 x 4
300lbs x 20-30 x 3
Squats
180lbs x 12 x 3
200lbs x 12 x 3
230lbs x 10 x 3
200lbs x 10
180lbs x 10
Legpress
200lbs to failure
300lbs to failure
Hip-belt squats
BW+70lbs x 3 sets to failure
Walking lunges
BW+ 35lbs x 12 steps each (4 rounds)
Standing calf raises
BW +100lbs to failure
Abwork 10 minutes
Brah pano yang hip belt squats?
Duration 10:00-10:40am
Stretching 10 minutes
Circuit: 3 rounds
Cable crunches
Power clean to push press
Hanging leg raise
leg tucks
Power clean to push press
TRX jacknife
Power clean to push press
Incline board leg raises
leg tucks
Power clean to push press
Screwdriver
leg tucks
Power clean to push press
roman chair twists
Barbell push sit ups
Power clean to push press
How many reps you hittin' per set on the clean & press sir V? So 3 rds = 18 sets of clean & press correct? If so, dayyummm my traps/rhomboids/lumbar are burning just THINKING about that haha! Good luck on the DOMS coming days.
Btw, what's your reasoning for such volume & tactics here bro?
Ahhh I see - you keepin' that spot reduction trial all to yourself eh bro!
Am I right about it being 18 sets of clean & press then? If so, even 100 lbs - that's ALOT of reps good Lord - that might kill me haha. You da man sir Vinch! :sport:
+1 !
I noticed in some of your workouts, you do 20 reps or more in each set. I even saw a post here you doing 100 reps
What is the effect of that large volume ? Say, in the back squat, what is the difference of 200 lbs x 12 - 20 reps VS 200 lbs x 50 - 100 reps ?
but as for the effects, I am a bodybuilder so i always try to find ways to target the specific muscle. either 3 reps of heavy weights or 100 reps of light weights, whatever will hit my muscles i'll do it. That's what i like about BBing because there are alot of ways to grow. ofcourse when Im trying to get stronger on my lifts that's when I change my training style
One thing to note bro is that when sir V did the 100 reps, he did it via RP. Just want to point that out bcoz maybe you are thinking if he can do that 100 reps in the conventional way, then the 12-20 reps would be VERY easy - so easy as to appear as pointless haha!
Ginoogle ko isa isa yung mga ab exercises mo, yung iba dun ayun din pala ginagawa ko di ko kasi alam tawag sa mga pinag gagawa ko haha.
Saka bro pwede paki elaborate yung naka bold? Medjo parang contradicting kasi sa pagkaka intindi ko, planned pero you'll just do what your instinct tells you..
I'm sure may explanation jan hehe
Speaking of plan, nung dumating ako dito sa site May 30, 2013, ang goal ko as a new member ay simple lang: "GAIN ATLEAST 6-8LBS OF LEAN MASS BY YEAR-END"
160lbs ripped ako noon, now im 178lbs and still lean.... i was able to follow my lean mass plan, taking no days off = i made 3x my expected gain
Props imba!
Very motivating!
Duration 7:00-9:10 am
Walk 20 minutes
Stretching and abwork 15 minutes
CGBP (bar weight approx. 20lbs)
120lbs x 70
170lbs x 12
220lbs x 12 (last rep w/ spot)
240lbs x 10 (last rep w/ spot)
Pec deck superset with wide pullups
100lbs to failure / BW x 20
100lbs to failure / BW x 12
100lbs to failure / BW x 15
DEATHROWS (BB rows superset with Deadlift)
210lbs x 12 / 250lbs x 8
210lbs x 10 / 300lbs x 5
DL 350lbs x 3 / BB rows 210lbs x 8
HS shoulder press superset with T-bar rows
200lbs x 12 / 180lbs x 12
200lbs x 10 / 200lbs x 10
walk home 20 minutes
240lbs x 10
Lol
@Big Dawg: Thanks Sir! felt good today, my shoulders aint hurting so i took advantage of it. finally, I was able to press pain-free after a month. There was a big guy there doing 250's on the Incline BP, I dont want to be left behind