Bro mabilis ang recovery mo. Ako kz yan ang problem ko eh. After a heavy workout I can't train na. I need mga 3 or 4 days to recover. I still feel tired after 2 or 3 days.
Galing kasi ako sa high frequency training buong taon. nagslow down lang ako this last quarter. So sanay na katawan ko sa stress kaya kahit hindi pa fully recovered nakakapagtraining ako. Same lang tayo, pag nagmax out ako usually 2 weeks bago bumalik yung strength and energy level. Although nagbubuhat ako within that 2week period ramdam ko yung damage ng heavy training especially sa joints. Hindi rin ako nagbubuhat ng mabigat kasi di kaya e. Nafigure out ko lang this past 3 months kung pano imanage ng mas maayos yung exercise menu ko para hindi magconflict from WO to WO. Nagshift na din muna ako sa lower limit ng max ko para maangat ko sya sa higher rep range. Ganitong way ako magdeload kaya minsan akala ng iba heavy pa yun kahit magaan na sya para sakin.
Ah ok. As I read kz ur training it seems na it really is exhausting because of the heavy poundages ur lifting plus the frequency of your routine. As a natural and advance lifter dba sir vinch mabigat ang effect nyan sa system. May times nga after 3 or 4 days ago ng heavy workout ko (ex. deadlifting 300+ lbs for reps) early morning sa ofis eh latang lata pa rin ako. Ang solusyon ko na lang na ginagawa is long layoff from training. Mga 1 to 2 weeks until I feel fully recovered.
Hindi na kaya ng tuhod ko tumakbo ng mabilis at tumalon ng todo. Simula pa lang ng game nagcrack kagad tuhod ko pag lateral movements. Goodbye nako muns sa basketball at cardio siguro.
Rest pause and forced reps lang. Untintentionally ko naman nagagawa yung negatives especially sa worksets but its not really part of my training. I also find it stressful to the joints with minimal benefit to the muscle so it does more harm than good sakin.
With RP and FR, i dont plan them. I do them instinctively.
Normal lang ba talaga na mas malakas ka sa dips kaysa chin ups ?
Nakita ko kasi sa journal mo
Dips - BW + 110 lbs @ 14 reps (based on your liftings stats at the right side bar)
Chin Ups - BW + 35 lbs @ 6 reps (training on Dec.29 2014. I'm not sure if this is your max)
Sa bodyweight kasi, I can do 10 reps for dips and only 5 reps for chin ups (4 reps for pull ups). Ang laki kasi ng difference. Baka may push/pull imbalance ako.
Sir V
How about pre-exhaust supersets? Isolation followed by compound? To failure pareho. Wats ur take on this? Ung sau kz compound to compound lagi mga supersets mo.
Normal lang ba talaga na mas malakas ka sa dips kaysa chin ups ?
Nakita ko kasi sa journal mo
Dips - BW + 110 lbs @ 14 reps (based on your liftings stats at the right side bar)
Chin Ups - BW + 35 lbs @ 6 reps (training on Dec.29 2014. I'm not sure if this is your max)
Sa bodyweight kasi, I can do 10 reps for dips and only 5 reps for chin ups (4 reps for pull ups). Ang laki kasi ng difference. Baka may push/pull imbalance ako.
Thanks
There are some who do same amounts sa dips and pullups. Pero mas mahirap for me ang pullups kasi buong weight mo ang hinihila unlike sa dips na hindi halos kasama ang weight ng arms. I think my best chins/pullups is BW+60 for 8 reps. So if my arms would weigh 50lbs total then almost even lang yung strength ko sa dips and pullups. Pero for me its the bi's and tri's, mas malakas ang tricep e kaya mas madali dips. Madali naman mafatigue ang biceps.
Sir V
How about pre-exhaust supersets? Isolation followed by compound? To failure pareho. Wats ur take on this? Ung sau kz compound to compound lagi mga supersets mo.
Pagdating sa supersets, anything goes para sakin. Pero depende sa bodypart. Sa typical spilts I've done that that before with shoulders, laterals (rear or side) then DB presses after. Sa back naman (if I dont DL), pullovers then rows. Upperbody training kasi ako kaya compound/BW/multi-joint movements ang supersets ko. Usually hindi advisable isuperset yung ibang compounds para all out ka per exercise pero in my case I have good work capacity so kaya ng katawan ko magsuperset using my max weights.
Bro ano yang leg curl at leg extension machine na gamit mo? Ung may cable or ung nilalagyan ng plates? Ang hirap magbuhat pag mumurahing gym lang sa kanto noh.. kulang sa gamit. Tapos kaasar ung may mga awkward machines pa na hindi suitable sa built ng katawan lalo na mga shoulder press machine, pec deck, dipping station, mataas na bench rack, over sa pagka incline na leg press machine, etc. Kya mahirap din tlaga magawa ung mga intense exercise like supersets eh. Cencya na sa rant. Hehe
cable attachment parehas pero mas prefer ko yung plate loaded kasi mas natural yung groove. ok lang naman yung mga kanto gym basta may squat rack or cage. Yung mga gym dito sa makati halos puro machines kaya dumadayo pa ako sa pasay para makapagtrain ng maayos. Kelangan mo talaga humanap ng maayos ng gym pero kung wala magimprovise ka nalang sa gym nyo.
sir vinch, naka MPSM ako ngayon. tinaasan ko dose, na 4-6 caps ako per day. (haha) taas ng tolerance ko. pero ang prob, nawawalan tlga ko gana kumain. as in literal, tuloy padin ako dun sa napag usapan natin (glycogen depletion before wo). WALA AKONG CRAVINGS. as in. and i found FOrce feeding myself last night (post workout meal) hirap na hirap ako nguyain ung pagkain. hindi sa walang lasa (kasi nilagyan ko naman) pero wala lang tlga ko gana kumain tlga. seriously. ano ba pwede ko gawin sir para mameet ung daily caloric needs ko. oks lang ba na hit up ko a notch ung whey (i know na mas maganda padin whole foods) pero sir seryoso wala ako gana kumaen. or should i try protein bars? or halo ko oats sa whey para mas mabilis iniinum lang? TIA sir @badass_vinch
Sir, @badass_vinch nope. no hunger at all. ung pangangalam ng sikmura umaga lang pero wala din ako gana kahit kumakalam. sabhin na natin ung post wo meal ko mga more than 1/2 cabbage (roughly more or less 500g) tapos chicken na 200-250g ang nakain ko lang e mga 200 g ng chicen at halos mga 5 big bites lang ako sa cabbage. natatakot lang ako baka di ko mameet ung daily needs ko. take not, may katabing baso ng tubig na yan sir. pilit tlga
pilitin mo nalang ubusin. kung as in wala pakialam panlasa mo pwede mo siguro tangalin na yung condiments with carbs and fat (bbq sauce, mayo, ketchup etc.) para makasave ka kahit 70-100 calories tutal hindi ka naman gutom. So kung everyday ganyan e di may 350-500 calories ka weekly na pwede mo naman gamitin sa cheat meal or kung pwde consume mo sa ibang araw naman na mas active ka.
Leptin.. ooohhh.. un pala yun..... cool may antutunan na naman ako. last na sir for this stretch, i knwo you wouldnt agree pero juuuusst incase.. Minus carbs + onting chicken = Sub iwth whey + Rolled oats para inumin nalang (IF EVER MATINDI ANG WALANG PAG KAGANA) no??
Comments
Duration 8:50-10:00am
Stretching 10 minutes
Warm up: Incline Bench Press superset with Pulldowns
Chest Supported DB Rows
60lbs x 12 x 5
DB Shoulder Press
60lbs x 15 x 4
Standing OHP
130lbs x 10 x 2
150lbs x 6
Neutral Grip Pullups
BW x 12,12,8
Walk home 10 minutes
Duration 4:40-6:00pm
Stretching 10 minutes
Trapbar Deadlift
135lbs x 10
175lbs x 10
225lbs x 10
265lbs x 10
315lbs x 10*
355lbs x 10**
385lbs x 10***
(*superset with CGBP)
*165lbs x 15
**200lbs x 13
***235lbs x 8
Cable Rope Curls
110lbs x 15 x 3
HS Decline Press
270lbs x 30,20
Side Laterals
20lbs x 15 x 5
Reverse Flyes
100lbs x 15 x 3
Walk home 20 minutes
Duration 8:45-10:00am
Stretching 10 minutes
Squats
115lbs x 15
165lbs x 15
215lbs x 15
265lbs x 8
300lbs x 8
320lbs x 6 (new rep PR)
330lbs x 4 (new PR)
Calf Presses
320lbs x 30,20,20
Walk home 10 minutes
Duration 10:40-11:35am
Stretching 10 minutes
Decline Bench Press
135lbs x 15
175lbs x 15
225lbs x 15 *
265lbs x 8 **
(Superset with HS Rows)
*240lbs x 15
**280lbs x 15
Incline DB Press
80lbs x 12
Triset (2 rounds)
HS Press: 360lbs x 12
Underhand Pulldowns 170lbs x 12
Machine Flyes 130lbs x 12
Side Laterals (1 set to failure)
Duration 7:00-8:45pm
Stretching 10 minutes
Squats
120lbs x 20
170lbs x 15
220lbs x 15
250lbs x 12
270lbs x 10
HS Shoulder Press
120lbs x 12
140lbs x 12
160lbs x 12
200lbs x 12
220lbs x 8
140lbs x 10 slow reps
Seated Calf Raises
125lbs x 20 x 4
Walk home 30 minutes
Duration 1:45-4:00pm
Stretching 10 minutes
Superset: Trapbar DL and Flat BP (worksets)
335lbs x 5 / 215lbs x 12
375lbs x 5 / 245lbs x 8
Chin ups
BW+35lbs x 6 x 3
Circuit: (1st set)
HS Press 370lbs x 15
Chest Supported DB Rows 60lbs each x 15
Machine Flyes 150lbs x 12
Neutral Pulldowns 150lbs x 12
(2nd set)
HS press 410lbs x 12
Chest Supported DB Rows 70lbs each x 12
Machine Flyes 170lbs x 12
Neutral Pulldowns 170lbs x 12
Reverse Flyes
110lbs x 12 x 3
Side Laterals
25lbs x 12 x 3
Cable Rope Curls**
110lbs x 12 x 4
**all sets finished with cable crunches
Incline Bench Curls
35lbs x 10 x 3
Walk home 30 minutes
Duration 8:50-10:10am
Stretching 10 minutes
Superset: Squats and Legpress
115lbs x 15 / 200lbs x 15
165lbs x 15 / 300lbs x 15
215lbs x 12 / 400lbs x 12
255lbs x 10 / 500lbs x 12
Supetset: Legpress and Leg Extensions
500lbs x 15 / 115lbs x 25
600lbs x 10 / 145lbs x 20
Leg Extensions
165lbs x 12 x 3
Calf Presses
500lbs x 20 x 5
Duration 4:00-6:00pm
Basketball game
Hindi na kaya ng tuhod ko tumakbo ng mabilis at tumalon ng todo. Simula pa lang ng game nagcrack kagad tuhod ko pag lateral movements. Goodbye nako muns sa basketball at cardio siguro.
Rest pause and forced reps lang. Untintentionally ko naman nagagawa yung negatives especially sa worksets but its not really part of my training. I also find it stressful to the joints with minimal benefit to the muscle so it does more harm than good sakin.
With RP and FR, i dont plan them. I do them instinctively.
Duration 11:15am-1:00pm
Stretching 15 minutes
SUPERSETS:
Decline BP and Chinups
135lbs x 15 / BW x 10 (2 sets)
205lbs x 15 / BW x 10
Decline BP and Incline BP
245lbs x 12 / 165lbs x 12
245lbs x 12 / 185lbs x 8
HS Press and HS Rows
350lbs x 15 / 240lbs x 12
370lbs x 15 / 260lbs x 12
410lbs x 12 / 310lbs x 12
Machine Flyes
150lbs x 15 x 2
170lbs x 12 x 2
Tricep Pressdown and Cable Curls
150lbs x 12 / 110lbs x 12
DB Curls 30lbs each x 12 x 3
Cable Crunches 3 Sets
Lying Leg Raises 3 Sets
Walk home 20 minutes
Normal lang ba talaga na mas malakas ka sa dips kaysa chin ups ?
Nakita ko kasi sa journal mo
Dips - BW + 110 lbs @ 14 reps (based on your liftings stats at the right side bar)
Chin Ups - BW + 35 lbs @ 6 reps (training on Dec.29 2014. I'm not sure if this is your max)
Sa bodyweight kasi, I can do 10 reps for dips and only 5 reps for chin ups (4 reps for pull ups). Ang laki kasi ng difference. Baka may push/pull imbalance ako.
Thanks
How about pre-exhaust supersets? Isolation followed by compound? To failure pareho. Wats ur take on this? Ung sau kz compound to compound lagi mga supersets mo.
There are some who do same amounts sa dips and pullups. Pero mas mahirap for me ang pullups kasi buong weight mo ang hinihila unlike sa dips na hindi halos kasama ang weight ng arms. I think my best chins/pullups is BW+60 for 8 reps. So if my arms would weigh 50lbs total then almost even lang yung strength ko sa dips and pullups. Pero for me its the bi's and tri's, mas malakas ang tricep e kaya mas madali dips. Madali naman mafatigue ang biceps.
Pagdating sa supersets, anything goes para sakin. Pero depende sa bodypart. Sa typical spilts I've done that that before with shoulders, laterals (rear or side) then DB presses after. Sa back naman (if I dont DL), pullovers then rows. Upperbody training kasi ako kaya compound/BW/multi-joint movements ang supersets ko. Usually hindi advisable isuperset yung ibang compounds para all out ka per exercise pero in my case I have good work capacity so kaya ng katawan ko magsuperset using my max weights.
Duration 12:45-2:15pm
Stretching 15 minutes
Superset:
Legpress and Leg Curls
100lbs x 50
200lbs x 25 / 110lbs x 20
300lbs x 20 / 130lbs x 15
400lbs x 15 / 140lbs x 15
Legpress and Leg Extension
400lbs x 15 / 190lbs x 10
400lbs x 12 / 190lvs x 12
Leg Extensions
200lbs x 10 x 4
Leg Curl
150lbs x 15 x 3
Standing Calf Raises
300lbs x 20 x 5
Walkhome 30 minutes
Duration 2:35-4:15pm
Stretching 10 minutes
Cable Curls 3 sets
Lying Leg Raises 3 sets
Reverse Crunch 1 set
Roman Chair Situps 1 set
Russian Twist 1 set
Circuit: (2 rounds)
Neutral Pullups BW x 10
Dips BW x 15
Neutral Pullups BWx 10
Dips BW x 15
GIANT SETS: (2 sets each)
Decline HS Press 200lbs x 12
HS Low Rows 200lbs x 12
Incline HS Press 200lbs x 12
Incline HS Press 230lbs x 12
HS Low Rows 200lbs x 12
Machine Dips 250lbs x 12
Machine Flyes 135lbs x 15
Cybex Machine Rows 200lbs x 12
Machine Flyes 135lbs x 12
Side Laterals 15 lbs x 12 x 4
Walk home 20 minutes
gutom ba pakiramdam mo before going to bed? ilang calories ba mawawala sayo incase di mo makain lahat ng food mo?