@Big Dawg - I'm doing pretty good bro. Thanks for visiting my journal. About my current program...was just curious about it..but here I am, using it for a week and hoping to get some good results soon. I'm amazed with this program. I can have my workout for at least 1 hour and I can say that yeah it was pretty sick and intense, specially on the 7 set workout (last exercise per body part). Anyway, feel free to throw some advice.
Red
062814 - FST-7 - Day 5
Back/Calves
Pull-ups (50 reps):
BWx10x5
Chin-ups:
I was hoping to do more 50 reps on this exercise, but my biceps is too tired for it. Failed.
BWx10
BWx8
BWx6
Barbell Rows:
100x12
120x12
140x8
Lat Pulldowns:
100x12
110x10
120x10
Seated Cable Rows (7 sets):
Rest between sets is 15 seconds
100x12
100x12
100x12
110x10
120x8
130x9
140x8
bro , nabasa ko na yang training na sinusunod mo ngayon, base s pag kakaintindi ko halimbawa chect day ka ngayon; flat, inclined, decline, db flys then ung panghuli halimbawa pec dec dun mo ipapasok ung 7 sets pero ung mga naunang exercises eh 3-4 sets lang. ganun ba ginagawa mo? salamat
Isa sa mga frustration ko tong exercise na to,hehe! bro, question about this, normally per set ilang sec/min pahinga mo? max ko lang dito eh nasa bente lang ata LOL!
@Emman1986 - Yes, ganun nga. The last exercise must be on machines para isolated talaga. Kumbaga focus ka lang dun sa bodypart na yun.
@rtravino29 - 30-45 seconds bro on the 1st to 3rd set. Then 1 minute on the 4th and last set. Kumbaga inom lang ng tubig din eh... pag hirap na, dun na ako nag rerest, naka sabit sa bar... haha
@Emman1986 - Thanks bro. Nagpa home service massage ako. Pinasabay ko nadin ng konting hilot para magalaw sya kahit papano. Medyo nawala na yung maga compared kaninang madaling araw.
@SmallWIJI - Thanks2. Ou sigurado yun. haha, ang kinakatakot ko lang baka pagbalik ko hindi na katulad ng dati ang buhat ko. I mean, medyo mag aalangan na ako neto mag heavy sets. Last year sumakit nadin to sa DB press ko naman nakuha. Pero mas malala yung ngaun kasi hindi ko talaga magamit ng maayos right hand ko. Kahit pag bukas ng door knob ang hirap. Eh hindi pa naman ako kaliwete. Hahaha@badass_vinch - Sorry bro, but I need your help and opinion. I injured my right wrist yesterday after my shoulder press set. Ang panget ng baba ko ng DBs, alanganin talaga. Na twist ko ata ng sobra yung wrist ko pag lapag ko ng DBs. Medyo may tama din si left pero minor lang compared kay right. After ng sets, nag try pa ako mag wrist support pero hindi na talaga kaya kahit 15lbs na biceps curls.
Namaga siya kaninang madaling araw. Pero medyo ok na siya ngaun.
Any tips bro about recovery? bukod sa rest? Ano ang magandang gawin na workout habang pinapahinga ko yung wrist ko? Salamat bro!
lagyan mo lang ng balot pag medyo magaling na tapos ibuhat mo na yan. Dati na-injure din ako sa wrist dahil nasahod ako sa basketball tapos napa-hand stand ako, ayun bali! Mentally frustrating kasi malakas chest at shoulders tapos ang weak link lang e wrist. kakabadtrip kasi 70lbs lang BP na kaya ko hawakan, pero ok na din kesa walang WO
@badass_vinch - Okay, umiskor na nga ako ng benda. Di ko alam kung yan ba talaga yung tawag dun. Ou nakaka frustrate talaga. Bujod sa walang buhat, kaka bayad ko lang ng monthly sa gym kahapon haha ..sayang naman ang ilang araw.
ok yang home service massage dapat sinamahan na rin ng ES! hihihi
after 1 week makaka pag training ka na ulit basta lightweight muna as much as possible para di ma pwersa. parang si jay cutler, nung nainjured ung bicep nya, ewan ko anu tawag nag training pa rin sya pero bawas lahat gaya ng gnawa ni sir V. get well para di masayang membership sa gym hehehhe
^ Okay. Thanks!
Update on my injured wrist, medyo mabilis yung recovery. Effective yung home service LOL. Balik gym ako tomorrow... Legs and abs muna. Pag makakapag push ups na, pwede na mag arms. Nakaka miss ang pawis at DOMS.
^ Ou, haha thanks2 ... Mukang hindi pa kaya ...kaka tapos ko lang subukan kung kaya ng ipush-ups ..pwepwesto pa lang ako hindi na kaya ... haha badtrip
Arms/Calves
Recovery Phase (wrist injury): Day 1 - with wrist support
I still sensed and felt the pain. At first it was very disappointing but with the help of a wrist support, I slowly and successfully finished my routine. (using light weights only LOL)
Barbell Curls:
30x12x2
40x12x2
DB Hammer Curls:
15(2)x12x2
20(2)x12x2
Cable Curls:
40x12x2
50x12x3
40x12x2
CGBP:
60x12x2
70x12x2
Standing Triceps Press:
30x12x4
Cable Overhead Triceps Extension:
40x12x7
DB Seated Calf Raise:
40x12x3
Standing Calf Raise:
190x12x7
Mid.
End.
I checked my weight and surprisingly... I'm still on 155 lbs. My question here is ... normal lang ba na ang hirap pababain ng timbang ko from 160 lbs (bulking days)? Eto ba yung tinatawag na body recomp? newbie gains? kasi mga ilang buwan nadin akong 154-155lbs. Any thoughts guys? bro @badass_vinch? TIA!
Arms/Calves
Recovery Phase (wrist injury): Day 1 - with wrist support
I still sensed and felt the pain. At first it was very disappointing but with the help of a wrist support, I slowly and successfully finished my routine. (using light weights only LOL)
Barbell Curls:
30x12x2
40x12x2
DB Hammer Curls:
15(2)x12x2
20(2)x12x2
Cable Curls:
40x12x2
50x12x3
40x12x2
CGBP:
60x12x2
70x12x2
Standing Triceps Press:
30x12x4
Cable Overhead Triceps Extension:
40x12x7
DB Seated Calf Raise:
40x12x3
Standing Calf Raise:
190x12x7
Mid.
End.
I checked my weight and surprisingly... I'm still on 155 lbs. My question here is ... normal lang ba na ang hirap pababain ng timbang ko from 160 lbs (bulking days)? Eto ba yung tinatawag na body recomp? newbie gains? kasi mga ilang buwan nadin akong 154-155lbs. Any thoughts guys? bro @badass_vinch? TIA!
nagcucut ka ba ngayon? normally hindi kagad bababa timbang mo lalo na kung nagtatransition pa yung katawan mo from bulking phase to cutting. Usually once nagstart ka magcut ibababa mo yung carbs, yung weightloss na maeexperience mo once magstart ka sa cutting is due to water balance sa katawan mo. you start losing water kaya 2-5lbs is normal. Try eating more carbs and your muscles will pull the water back. Siguro after a month or two pa bago mo makita na bumababa na yung weight mo regularly. Posible pa nga na sa isang iglap 5lbs kagad mawawala sayo kinabukasan.
Ou chief, nag cut ako at mag cut hanggang end of August. Kung a month or two, I'll extend the cutting phase na lang... ang importante lang naman eh dapat bago pumasok ang December naka bulking na ako.
Salamat ulet man. Masyadong mahiwaga ang timbang natin.
Arms/Calves
Recovery Phase (wrist injury): Day 1 - with wrist support
I still sensed and felt the pain. At first it was very disappointing but with the help of a wrist support, I slowly and successfully finished my routine. (using light weights only LOL)
Barbell Curls:
30x12x2
40x12x2
DB Hammer Curls:
15(2)x12x2
20(2)x12x2
Cable Curls:
40x12x2
50x12x3
40x12x2
CGBP:
60x12x2
70x12x2
Standing Triceps Press:
30x12x4
Cable Overhead Triceps Extension:
40x12x7
DB Seated Calf Raise:
40x12x3
Standing Calf Raise:
190x12x7
Mid.
End.
I checked my weight and surprisingly... I'm still on 155 lbs. My question here is ... normal lang ba na ang hirap pababain ng timbang ko from 160 lbs (bulking days)? Eto ba yung tinatawag na body recomp? newbie gains? kasi mga ilang buwan nadin akong 154-155lbs. Any thoughts guys? bro @badass_vinch? TIA!
nagcucut ka ba ngayon? normally hindi kagad bababa timbang mo lalo na kung nagtatransition pa yung katawan mo from bulking phase to cutting. Usually once nagstart ka magcut ibababa mo yung carbs, yung weightloss na maeexperience mo once magstart ka sa cutting is due to water balance sa katawan mo. you start losing water kaya 2-5lbs is normal. Try eating more carbs and your muscles will pull the water back. Siguro after a month or two pa bago mo makita na bumababa na yung weight mo regularly. Posible pa nga na sa isang iglap 5lbs kagad mawawala sayo kinabukasan.
Bro, lazar ako din. kaso saken naman hirap na ako magdagdag ng weights. kaya naisipan ko kung mag cutting na ako. Naku mukhang mahihirapan ako mag loose weight T_T
Nice info sir badass_vinch ok pala kumain ng madaming carb like rice for cutting phase? basta madami din ang water intake para maloose agad. hindi talaga biro and cutting phase mukhang dito din ako mahihirapan haha!
Nice info sir badass_vinch ok pala kumain ng madaming carb like rice for cutting phase? basta madami din ang water intake para maloose agad. hindi talaga biro and cutting phase mukhang dito din ako mahihirapan haha!
- ang pagkaka intindi ko dito bro, kapag kumain ka ng maraming carbs, babalik yung tubig na nawala sa katawan mo. Sa case ko kasi, bumaba yung weight ko ng konti at possible na tubig lang yun. Pero pag nag dag2 ako ng carbs, posible rin na bumalik kung ano man yung tubig na nawala sa katawan ko.
Try eating more carbs and your muscles will pull the water BACK
Comments
Red
062814 - FST-7 - Day 5
Back/Calves
Pull-ups (50 reps):
BWx10x5
Chin-ups:
I was hoping to do more 50 reps on this exercise, but my biceps is too tired for it. Failed.
BWx10
BWx8
BWx6
Barbell Rows:
100x12
120x12
140x8
Lat Pulldowns:
100x12
110x10
120x10
Seated Cable Rows (7 sets):
Rest between sets is 15 seconds
100x12
100x12
100x12
110x10
120x8
130x9
140x8
Seated Calf Raise Machine:
80x12x4
Standing Calf Raise (7 sets):
200x12x7
Mid.
End.
Isa sa mga frustration ko tong exercise na to,hehe! bro, question about this, normally per set ilang sec/min pahinga mo? max ko lang dito eh nasa bente lang ata LOL!
@rtravino29 - 30-45 seconds bro on the 1st to 3rd set. Then 1 minute on the 4th and last set. Kumbaga inom lang ng tubig din eh... pag hirap na, dun na ako nag rerest, naka sabit sa bar... haha
Delts
Shoulder DB Press:
50x12
60x10
70x8
Pag-lapag, sumobra ata ang twist ng wrist sa pagbaba ng DBs, ayun injured. Kahit 15lbs hindi ko ma bicep curl.
BADLIFT DAY.
1-3 weeks rest.
Wala namang fracture. Sana. Lets see tomorrow.
End.
get well brod!
@SmallWIJI - Thanks2. Ou sigurado yun. haha, ang kinakatakot ko lang baka pagbalik ko hindi na katulad ng dati ang buhat ko. I mean, medyo mag aalangan na ako neto mag heavy sets. Last year sumakit nadin to sa DB press ko naman nakuha. Pero mas malala yung ngaun kasi hindi ko talaga magamit ng maayos right hand ko. Kahit pag bukas ng door knob ang hirap. Eh hindi pa naman ako kaliwete. Hahaha@badass_vinch - Sorry bro, but I need your help and opinion. I injured my right wrist yesterday after my shoulder press set. Ang panget ng baba ko ng DBs, alanganin talaga. Na twist ko ata ng sobra yung wrist ko pag lapag ko ng DBs. Medyo may tama din si left pero minor lang compared kay right. After ng sets, nag try pa ako mag wrist support pero hindi na talaga kaya kahit 15lbs na biceps curls.
Namaga siya kaninang madaling araw. Pero medyo ok na siya ngaun.
Any tips bro about recovery? bukod sa rest? Ano ang magandang gawin na workout habang pinapahinga ko yung wrist ko? Salamat bro!
after 1 week makaka pag training ka na ulit basta lightweight muna as much as possible para di ma pwersa. parang si jay cutler, nung nainjured ung bicep nya, ewan ko anu tawag nag training pa rin sya pero bawas lahat gaya ng gnawa ni sir V. get well para di masayang membership sa gym hehehhe
@Emman1986 - hahaha naku hindi puede yang ES dito sa bahay. Sa kabilang unit lang naka tira si commander... baka madagdagan ang injury ko LMAO
@iSamsonJeff - yep, ganun na nga. Kaso may konting tama rin si left tuhod nung huling takbo ko. More on machines ang legs ko ngaun.
Well, 1-3 weeks ... hindi naman siya lifetime. Makakabalik din.
Heto pa yung masakit eh! Kakabayad/kaka-renew mo palang ng monthly, saka ka naman tinamaan ng injury/sakit! 'Nyeta!
@Core - ou, medyo nakaka tawa na lang yung timing. Pero okay na yung 2 days rest. Balik gym na bukas. Unti2. Hanggang sa makabalik sa normal.
Update on my injured wrist, medyo mabilis yung recovery. Effective yung home service LOL. Balik gym ako tomorrow... Legs and abs muna. Pag makakapag push ups na, pwede na mag arms. Nakaka miss ang pawis at DOMS.
Para akong magkakasakit sa ganito.
Arms/Calves
Recovery Phase (wrist injury): Day 1 - with wrist support
I still sensed and felt the pain. At first it was very disappointing but with the help of a wrist support, I slowly and successfully finished my routine. (using light weights only LOL)
Barbell Curls:
30x12x2
40x12x2
DB Hammer Curls:
15(2)x12x2
20(2)x12x2
Cable Curls:
40x12x2
50x12x3
40x12x2
CGBP:
60x12x2
70x12x2
Standing Triceps Press:
30x12x4
Cable Overhead Triceps Extension:
40x12x7
DB Seated Calf Raise:
40x12x3
Standing Calf Raise:
190x12x7
Mid.
End.
I checked my weight and surprisingly... I'm still on 155 lbs. My question here is ... normal lang ba na ang hirap pababain ng timbang ko from 160 lbs (bulking days)? Eto ba yung tinatawag na body recomp? newbie gains? kasi mga ilang buwan nadin akong 154-155lbs. Any thoughts guys? bro @badass_vinch? TIA!
nagcucut ka ba ngayon? normally hindi kagad bababa timbang mo lalo na kung nagtatransition pa yung katawan mo from bulking phase to cutting. Usually once nagstart ka magcut ibababa mo yung carbs, yung weightloss na maeexperience mo once magstart ka sa cutting is due to water balance sa katawan mo. you start losing water kaya 2-5lbs is normal. Try eating more carbs and your muscles will pull the water back. Siguro after a month or two pa bago mo makita na bumababa na yung weight mo regularly. Posible pa nga na sa isang iglap 5lbs kagad mawawala sayo kinabukasan.
Salamat ulet man. Masyadong mahiwaga ang timbang natin.
Bro, lazar ako din. kaso saken naman hirap na ako magdagdag ng weights. kaya naisipan ko kung mag cutting na ako. Naku mukhang mahihirapan ako mag loose weight T_T
Nice info sir badass_vinch ok pala kumain ng madaming carb like rice for cutting phase? basta madami din ang water intake para maloose agad. hindi talaga biro and cutting phase mukhang dito din ako mahihirapan haha!
Nice info sir badass_vinch ok pala kumain ng madaming carb like rice for cutting phase? basta madami din ang water intake para maloose agad. hindi talaga biro and cutting phase mukhang dito din ako mahihirapan haha!
- ang pagkaka intindi ko dito bro, kapag kumain ka ng maraming carbs, babalik yung tubig na nawala sa katawan mo. Sa case ko kasi, bumaba yung weight ko ng konti at possible na tubig lang yun. Pero pag nag dag2 ako ng carbs, posible rin na bumalik kung ano man yung tubig na nawala sa katawan ko.
Try eating more carbs and your muscles will pull the water BACK