Congrats bro! Welcome to the wonderful world of being a father! There are a lot of challenges and difficulties on the road ahead, but with your discipline and tenacity, I think you'll handle them well.
For me, there is no greater feeling than seeing and holding your first born child so I know how great you are feeling right now.
Napagod ako Sir V sa mga numbers haha! ung warm up mo palang SQ 130lbs working set ko na yan haha! Idol! sana dumating ako jan sa 300lbs :sport:
Thanks bro! Actually bad day nga ako kasi 2 hours lang tulog ko. Kaya nagbawas ako ng volume unlike nung last Squat day ko. Pinilit ko na lang talaga sulitin yung WO despite all the stresses. Target ko lagi umabot ng 300lbs squat kahit ilang reps lang no matter what hangang gumaan sya sa pakiramdam
Alam ko nay an Sir V kaya 2 hours tulog mo Dahil sa pagalaga ni baby hehe! Pero ok lang yan atleast nagkakaroon ka parin ng time sa GYM. Pag nag SQ kasi ako sir V pinipilit ko talaga mag 10 reps. Try ko mag 150lbs sa SQ day ko sana kayanin ko na ito. Ung HackSqaut Sir V parang nakaka out of balance ito db? Anyway hindi ko pa naman siya na try mukhang ok din ito un nga lang hindi ko machecheck kung tama ung form ko nito.
Alam ko nay an Sir V kaya 2 hours tulog mo Dahil sa pagalaga ni baby hehe! Pero ok lang yan atleast nagkakaroon ka parin ng time sa GYM. Pag nag SQ kasi ako sir V pinipilit ko talaga mag 10 reps. Try ko mag 150lbs sa SQ day ko sana kayanin ko na ito. Ung HackSqaut Sir V parang nakaka out of balance ito db? Anyway hindi ko pa naman siya na try mukhang ok din ito un nga lang hindi ko machecheck kung tama ung form ko nito.
Basta try to lift as heavy as possible with good form. Both high and low reps will make you big and strong. Try mo lahat, 1 rep, triples, 5 reps, 10-15 reps, 20-30reps, 43 reps, 50 reps, 66 reps, 100 reps.
After 1 week of no training, no nutrition, no bodybuilding whatsoever, just pure family time, it's good to be back and pick up where i left off. A lot of questions were running in mind about how am I supposed to continue my journey now that I'm a father. Should i take it easy and be more cautious? or should i continue training selfishly as if no one is depending on me? 1 week off was probably the longest training break i had for years but it was also the toughest times in my life, i probably had only 3 hours of sleep everday coz i have to take care of my wife and baby. Plus i do all the chores and errands at home. I've never been this happy knowing that I'm responsible as f*ck and not thinking about losing my gainzzzz and all that sh*t i accomplished in the gym. All my doubts and questions were basically just me transitioning from being a disciplined lifter to a disciplined and grown up man. Not bad haha!
Bawal ang bad words! Masama 'yan para sa baby... (Kidding aside.)
I know this is late, but, congrats sa baby!
Standing OHP superset with Deficit Deadlift
130lbs x 8 / 120lbs x 5
130lbs x 8 / 170lbs x 5
150lbs x 6 / 220lbs x 3
170lbs x 5 / 270lbs x 3
190lbs x 5 / 320lbs x 3
200lbs x 5 / 320lbs x 3
**200lbs x 5 (New PR)
Seated Cable Rows
170lbs x 22
190lbs x 15
210lbs x 12
210lbs x 8
Underhand Pullups
BW x 15, 12, 15
Standing Machine Shoulder Press
140lbs x 20 *
160lbs x 20 *
180lbs x 15 *
saan ka na nag bubuhat? langya bawal na ilagay barbel sa dips station amp..
Flex and Core Gym. Sa may Evangelista malapit sa pasay road at highway. Aguinaldo Bldg 3rd floor. Parang Mega Power mga gamit kaso walang HS machines, plates and DB's same din ng sa MP. May Boxing ring sa loob, at studio pang karate, kickboxing at zumba. 40php kasama tubig.
ah okay na rin pala. Wala kasi suggestion box dun sa PA eh, kahit man lang squat rack lagay nila.. Dami na rin kasi nagrerequest nun kaso di naman nasusunod.. haha pati nga music eh parang bawal palitan
ah okay na rin pala. Wala kasi suggestion box dun sa PA eh, kahit man lang squat rack lagay nila.. Dami na rin kasi nagrerequest nun kaso di naman nasusunod.. haha pati nga music eh parang bawal palitan
Kaya nga di pa din ako bumabalik dun halos 2 months na kasi kakasawa mga gamit nila dahil puro pang upper body. Kung kelan naman dumami nagbubuhat na malalaki dun pa sila naghigpit at nagtipid.
Deadlift
165lbs x 10
215lbs x 10
265lbs x 10
335lbs x 10
365lbs x 6
415lbs x 3 (new PR)
425lbs x 3 (NEW PR AGAIN!?!)
Flat Bench Press
115lbs x 20
165lbs x 20
185lbs x 15
235lbs x 12
255lbs x 10
275lbs x 5
**215lbs x 15
Incline DB Press
80lbs x 15 x 2
Barbell Rows
115lbs x 20
165lbs x 20
215lbs x 15
265lbs x 6 x 2
Overhead Tricep Extension
60lbs x 20 (DB)
55lbs x 12 x 3 (cable)
Side / Front / Rear Raises
30lbs x 15 x 3 sets each
DB curls
30lbs x 15 x 4 per arm
40lbs x 13 x 2 per arm
Walk home 30 minutes
Im very pleased with the results of my strength training experiment. I made PRs almost every week. Its not the numbers that I'm happy with but how i explode with every rep, bar speed is excellent and i rarely struggle on the last rep. I always feel i have 1-2 more left and I'm confident with my lifts each and every time. I used to concentrate alot on the worksets but now I just walk infront of the bar and rep it just like that. I hope I could stay healthy especially my joints so I can work on this plan further.
Regardless of brand, it weighs 425lbs hehe pero may extra 5lbs yan na hindi ko na sinama sa bilang. Just incase may magbilang sa mga tao dun, mabuti na yung sobra kesa kulang haha
I've lifted 425lbs before with a trapbar, I know how it feels actually mas mahirap pa nga iangat ito dahil maliit yung plates
Hindi sya siguro York, pwedeng rotteland ( not sure spelling ) or sa raon galing.
BINGO! Yes. 'Yori Rotelland' nga! 'Yan din yung ginagamit ko dati sa kabilang bayan dito sa amin. IMO, I prefer that kind of plates for deadlifts (with that kind of molding similar to those standard plates) rather than 'York'. [size=x-small](I'm not sure, but I think it has something to do with physics.)[/size] First, hindi siya nagro-roll, second, mas marami kang malalagay na plates sa bar compared sa 'dun sa plates na madaling hawakan, (crown cap-shaped plates). Isa pa dahil doon sa shape nung plates(Yori Rotelland), mas na-compressed yung weight towards the center of the body. [size=x-small](Well, this is just my theory. I still need a math in here.)[/size] Although, the shape of the Yori Rotelland plates would be disadvantage to those with poor grip, pahirapan nga lang sila sa pagpulot at paglipat around the gym.
Squats
135lbs x 10 x 2
185lbs x 10 x 2
205lbs x 10
225lbs x 10 x 2
250lbs x 6 x 2
275lbs x 3 x 3
225lbs x 6 x 2
Deadlift
225lbs x 5
275lbs x 3
315lbs x 3
335lbs x 3
365lbs x 1
Incline HS press
180lbs x 20
230lbs x 13
270lbs x 3
Cybex Iso Shoulder Press
140lbs x 17
180lbs x 10 x 2
HS Low Rows
180lbs x 12 x 2
230lbs x 10 x 2
Pullups
BW x 15 x 3
Dips
BW x 20 x 2
BW+45lbs x 15
Standing DB Press
45lbs x 15
50lbs x 15
60lbs x 10
Side and Front Raises
25lbs x 15 x 3 each
BB Curls (dropset)
80lbs x 10, 70lbs x 10, 60lbs x 12
Machine Dips
180lbs x 20
230lbs x 18
270lbs x 13
Reverse Peck Deck
105lbs x 12 x 3
Walk home 30 minutes
***Rant***
Walang kwentang workout to! Una, ganda sana ng gym kaso walang bench press! Sige ok lang may power cage naman. Second, ok sana may 100lbs plates, kaso pagsalpak ko ng 225lbs for DL, sinabihan kagad ako ng mamaw na PT na wag ko daw ibabagsak! E hindi pa nga ako nagsisimula?! wtf! Siguro naman may nagbubuhat ng heavy compounds dun kahit papano pero sa asta nung PT parang sobrang bigat na nun na tipong mabubutas yung sahig (may rubber mat naman). So in short I DONT FEEL AT HOME! Pagdating ko pa lang feel ko kagad na wala ako freedom magbuhat habang pinapanood ko na tinetrain nung PT yung mamaw nyang client... program nila legs, 70lbs squat i think, some leg curls, calf raises then cable crossover superset with pushups???? ok, i get it... Moral lesson, looks can be deceiving! Di porke maganda at complete ang gym mas maganda ang gains. Not sure kung babalik pa ako dun, i might be wrong.. bahala na!
pagsalpak ko ng 225lbs for DL, sinabihan kagad ako ng mamaw na PT na wag ko daw ibabagsak! E hindi pa nga ako nagsisimula?!
Hahaha! natakot ata sa katawan mo sir vinch? buti na lang samin, naka ilang bagsak ako bago ako napagsabihan, ( though ngayon maingay pa rin yung DL ko di na nila ako sinasaway, )
pagsalpak ko ng 225lbs for DL, sinabihan kagad ako ng mamaw na PT na wag ko daw ibabagsak! E hindi pa nga ako nagsisimula?!
Hahaha! natakot ata sa katawan mo sir vinch? buti na lang samin, naka ilang bagsak ako bago ako napagsabihan, ( though ngayon maingay pa rin yung DL ko di na nila ako sinasaway, )
mas malaki yung PT mukhang nagcocompete sya. Di ko lang kilala pero malamang sumasali yun sa mga local shows. Siguro may mga nagbubuhat dun na intentionally binabagsak kaya sibabihan nya na ako agad since bago lang ako.
Siguro may mga nagbubuhat dun na intentionally binabagsak kaya sibabihan nya na ako agad since bago lang ako.
I don't think na merong tao na talagang intentionally na gusto nilang ibagsak yung bar lalong lalo na sa DL since you're challenging / pushing yourself to the limit para maiangat yung weights ( pero sa mga dumbbell, meron talaga ) kung meron man ( intentionally)gumagawa nito, maybe they're just goofing off on the gym.
Baka kinikilala ka si vinch, kaya ka pinagsabihan hehe!
Comments
For me, there is no greater feeling than seeing and holding your first born child so I know how great you are feeling right now.
Duration 9:10-10:45am
Stretching 15 minutes
Squats
130lbs x 12 x 3
180lbs x 10 x 2
230lbs x 5 x 2
250lbs x 5
270lbs x 5
280lbs x 3
280lbs x 5
300lbs x 3
300lbs x 2
Hack Squats (Squat Machine)
230lbs x 12
320lbs x 15
320lbs x 12
Standing Calf Raises
320lbs x 30 x 4
Walk home 20 minutes
Thanks bro! Actually bad day nga ako kasi 2 hours lang tulog ko. Kaya nagbawas ako ng volume unlike nung last Squat day ko. Pinilit ko na lang talaga sulitin yung WO despite all the stresses. Target ko lagi umabot ng 300lbs squat kahit ilang reps lang no matter what hangang gumaan sya sa pakiramdam
Basta try to lift as heavy as possible with good form. Both high and low reps will make you big and strong. Try mo lahat, 1 rep, triples, 5 reps, 10-15 reps, 20-30reps, 43 reps, 50 reps, 66 reps, 100 reps.
Duration 12:30-2:15pm
Stretching 15 minutes
Deadlift
215lbs x 8
275lbs x 8
315lbs x 4 x 2
345lbs x 4
375lbs x 3
315lbs x 8
Standing Machine Shoulder Press
100lbs x 20 x 2
150lbs x 15 x 2
Machine Dips superset with Underhand Pulldowns
200lbs x 20 / 160lbs x 15
250lbs x 17 / 160lbs x 15
300lbs x 15 / 160lbs x 15
Incline Bench Press
140lbs x 40
210lbs x 14 (last 2 reps with spot)
Single Arm Tricep Extension
25lbs x 3 sets to failure per arm
Walkhome 10 minutes
Duration 7:40-9:45am
Stretching 20 minutes
Legpress
150lbs x 50
300lbs x 30
400lbs x 20
500lbs x 20
600lbs x 15
700lbs x 10
Squat Machine
200lbs x 20
300lbs x 15
350lbs x 15
410lbs x 12
460lbs x 8
Standing Calf Raises
460lbs x 20 x 5
Seated Calf Raises
140lbs x 20 x 5
Hanging Leg Raises x 10 reps
Lying Leg Raises x 20 reps x 5 (last 2 sets finished with 5 reps of Dragon Flags)
Walk home 10 minutes
From surfer_vinch to badass_vinch!
What's next? ...
Come to the dark side, brah!
[size=x-small](Just kiddin')[/size]
Bawal ang bad words! Masama 'yan para sa baby... (Kidding aside.)
I know this is late, but, congrats sa baby!
Oh... for fuck sake!
Now that sounds more like even a... 'darker' side!
Wish more blessings to your family, btw!
Duration 8:05-10:15am
Stretching 15 minutes
Incline Bench Press
120lbs x 20
170lbs x 15 x 2 **
190lbs x 14 **
220lbs x 9 *
220lbs x 5
240lbs x 9
**finished with Atlas stone lift using 200lbs punching bag (5 reps)
*finished with Farmer walks on stairs (16 steps carrying 200lbs)
Flat DB Press superset with Underhand Pullups
80lbs x 19 /BW x 15
90lbs x 14 / BW x 15
100lbs x 8 / BW+60lbs x 6
Neutral Grip Pullups
BW+40lbs x 8 x 2
Dips
BW+60lbs x 13 (stopped dahil tumataob kelangan tungtungan sa dulo)
BW+60lbs x 25
Standing Overhead Tricep Extension
DB's:
50lbs x 20
60lbs x 20
70lbs x 17
Cable Rope:
40lbs x 12
50lbs x 10 x 2
EZ Bar Curls
110lbs x 6 x 6
110lbs x 8 x 3
Walk home 10 minutes
Duration 4:25-7:50pm
Stretching 15 minutes
SQUAT!!!
140lbs x 15
190lbs x 10 x 2
210lbs x 10
240lbs x 10
270lbs x 8
290lbs x 6 dropset to 240lbs x 6
330lbs x 2
290lbs x 3 x 3
310lbs x 3 x 2
330lbs x 2 x 3 (new PR)
240lbs x 20
Machine Squat
400lbs x 10
400lbs x 5
Standing Calf Raises
400lbs x 20 x 8
Walkhome 20 minutes
Duration 9:10-10:30am
Stretching 10 minutes
Standing OHP superset with Deficit Deadlift
130lbs x 8 / 120lbs x 5
130lbs x 8 / 170lbs x 5
150lbs x 6 / 220lbs x 3
170lbs x 5 / 270lbs x 3
190lbs x 5 / 320lbs x 3
200lbs x 5 / 320lbs x 3
**200lbs x 5 (New PR)
Seated Cable Rows
170lbs x 22
190lbs x 15
210lbs x 12
210lbs x 8
Underhand Pullups
BW x 15, 12, 15
Standing Machine Shoulder Press
140lbs x 20 *
160lbs x 20 *
180lbs x 15 *
*finished with Bent Over Raises 20lbs x 15
Walkhome 10 minutes
Akalain mo nasama mga pinoy bodybuilders sa T-Nation article na to dahil sa isang competitor hehehe
Flex and Core Gym. Sa may Evangelista malapit sa pasay road at highway. Aguinaldo Bldg 3rd floor. Parang Mega Power mga gamit kaso walang HS machines, plates and DB's same din ng sa MP. May Boxing ring sa loob, at studio pang karate, kickboxing at zumba. 40php kasama tubig.
Kaya nga di pa din ako bumabalik dun halos 2 months na kasi kakasawa mga gamit nila dahil puro pang upper body. Kung kelan naman dumami nagbubuhat na malalaki dun pa sila naghigpit at nagtipid.
Duration 2:00-4:45pm
Stretching 15 minutes
Deadlift
165lbs x 10
215lbs x 10
265lbs x 10
335lbs x 10
365lbs x 6
415lbs x 3 (new PR)
425lbs x 3 (NEW PR AGAIN!?!)
Flat Bench Press
115lbs x 20
165lbs x 20
185lbs x 15
235lbs x 12
255lbs x 10
275lbs x 5
**215lbs x 15
Incline DB Press
80lbs x 15 x 2
Barbell Rows
115lbs x 20
165lbs x 20
215lbs x 15
265lbs x 6 x 2
Overhead Tricep Extension
60lbs x 20 (DB)
55lbs x 12 x 3 (cable)
Side / Front / Rear Raises
30lbs x 15 x 3 sets each
DB curls
30lbs x 15 x 4 per arm
40lbs x 13 x 2 per arm
Walk home 30 minutes
Im very pleased with the results of my strength training experiment. I made PRs almost every week. Its not the numbers that I'm happy with but how i explode with every rep, bar speed is excellent and i rarely struggle on the last rep. I always feel i have 1-2 more left and I'm confident with my lifts each and every time. I used to concentrate alot on the worksets but now I just walk infront of the bar and rep it just like that. I hope I could stay healthy especially my joints so I can work on this plan further.
^... Those plates though. I believe that ain't York [size=x-small](or any variety of the brand)[/size] ... ?
@Core
Hindi sya siguro York, pwedeng rotteland ( not sure spelling ) or sa raon galing.
I've lifted 425lbs before with a trapbar, I know how it feels actually mas mahirap pa nga iangat ito dahil maliit yung plates
BINGO! Yes. 'Yori Rotelland' nga! 'Yan din yung ginagamit ko dati sa kabilang bayan dito sa amin. IMO, I prefer that kind of plates for deadlifts (with that kind of molding similar to those standard plates) rather than 'York'. [size=x-small](I'm not sure, but I think it has something to do with physics.)[/size] First, hindi siya nagro-roll, second, mas marami kang malalagay na plates sa bar compared sa 'dun sa plates na madaling hawakan, (crown cap-shaped plates). Isa pa dahil doon sa shape nung plates(Yori Rotelland), mas na-compressed yung weight towards the center of the body. [size=x-small](Well, this is just my theory. I still need a math in here.)[/size] Although, the shape of the Yori Rotelland plates would be disadvantage to those with poor grip, pahirapan nga lang sila sa pagpulot at paglipat around the gym.
http://www.t-nation.com/training/how-to-train-through-injuries
This is gold right here. Thanks for sharing sir vinch! reading and enjoying it
Duration 4:50-8:00pm
Stretching 10 minutes
Squats
135lbs x 10 x 2
185lbs x 10 x 2
205lbs x 10
225lbs x 10 x 2
250lbs x 6 x 2
275lbs x 3 x 3
225lbs x 6 x 2
Deadlift
225lbs x 5
275lbs x 3
315lbs x 3
335lbs x 3
365lbs x 1
Incline HS press
180lbs x 20
230lbs x 13
270lbs x 3
Cybex Iso Shoulder Press
140lbs x 17
180lbs x 10 x 2
HS Low Rows
180lbs x 12 x 2
230lbs x 10 x 2
Pullups
BW x 15 x 3
Dips
BW x 20 x 2
BW+45lbs x 15
Standing DB Press
45lbs x 15
50lbs x 15
60lbs x 10
Side and Front Raises
25lbs x 15 x 3 each
BB Curls (dropset)
80lbs x 10, 70lbs x 10, 60lbs x 12
Machine Dips
180lbs x 20
230lbs x 18
270lbs x 13
Reverse Peck Deck
105lbs x 12 x 3
Walk home 30 minutes
***Rant***
Walang kwentang workout to! Una, ganda sana ng gym kaso walang bench press! Sige ok lang may power cage naman. Second, ok sana may 100lbs plates, kaso pagsalpak ko ng 225lbs for DL, sinabihan kagad ako ng mamaw na PT na wag ko daw ibabagsak! E hindi pa nga ako nagsisimula?! wtf! Siguro naman may nagbubuhat ng heavy compounds dun kahit papano pero sa asta nung PT parang sobrang bigat na nun na tipong mabubutas yung sahig (may rubber mat naman). So in short I DONT FEEL AT HOME! Pagdating ko pa lang feel ko kagad na wala ako freedom magbuhat habang pinapanood ko na tinetrain nung PT yung mamaw nyang client... program nila legs, 70lbs squat i think, some leg curls, calf raises then cable crossover superset with pushups???? ok, i get it... Moral lesson, looks can be deceiving! Di porke maganda at complete ang gym mas maganda ang gains. Not sure kung babalik pa ako dun, i might be wrong.. bahala na!
Hahaha! natakot ata sa katawan mo sir vinch? buti na lang samin, naka ilang bagsak ako bago ako napagsabihan, ( though ngayon maingay pa rin yung DL ko di na nila ako sinasaway, )
mas malaki yung PT mukhang nagcocompete sya. Di ko lang kilala pero malamang sumasali yun sa mga local shows. Siguro may mga nagbubuhat dun na intentionally binabagsak kaya sibabihan nya na ako agad since bago lang ako.
I don't think na merong tao na talagang intentionally na gusto nilang ibagsak yung bar lalong lalo na sa DL since you're challenging / pushing yourself to the limit para maiangat yung weights ( pero sa mga dumbbell, meron talaga ) kung meron man ( intentionally)gumagawa nito, maybe they're just goofing off on the gym.
Baka kinikilala ka si vinch, kaya ka pinagsabihan hehe!