After almost three weeks na walang gym, glad to be back.
Light exercises muna ginawa ko para kumbaga hindi mabigla yung katawan ko dahil matagal napahinga. Pero sobrang nakukunsensya ako nung mga time na yun at iniisip ko na baka mawala ako sa momentum. So set the momentum again!
January 8, 2016
Incline Bench - 12x3, 15
Bench - 12x3, 15
Wide Grip Lateral Pull
Close Grip Underhand Pull
Seated Cable Row
One Arm Dumbell Row
Hi guys. It's been a while. Tagal ko rin di nakapagupdate dito pero tuluy-tuloy pa rin naman ang buhat.
Question: What do you do when you feel like you're already reaching plateau?
I've been working out on a regular basis (2-3x a week) for almost a year na. Obvious na rin mga improvements sa katawan ko. But i feel like bumabagal ang progress ko recently.
I already started drinking Whey for a month. Now I am thinking of taking Creatine to help on my nutrient deficits.
Should I change my program na ba? Any thoughts? Thanks!
Yes, pero wag mo din exaggerate yung "recovery". Training more often actually makes you recover faster. Kasi nagaadapt sa stress katawan natin. Adaptation to stress is the key to long term progression.
@badass_vinch said:
Yes, pero wag mo din exaggerate yung "recovery". Training more often actually makes you recover faster. Kasi nagaadapt sa stress katawan natin. Adaptation to stress is the key to long term progression.
@cheesmack said:
I have been having a difficulty training my traps and observe a very little and slow progress as compared with other muscle group.
Would you recommend any traps exercise that should do the work? I always do bb/db shrugs btw.
Thanks!
Try mo bro variation ng Clean exercise pero aralin mo muna execution kasi hindi mo matatarget traps mo pag nag clean ka using your arms. Dami kasi mali ginagawa tapos sasabihin hindi effective daw yung clean for growing traps. Pwede din Rack pull overhand grip tsaka Snatch Pull
@dimzon03 said:
Try mo bro variation ng Clean exercise pero aralin mo muna execution kasi hindi mo matatarget traps mo pag nag clean ka using your arms. Dami kasi mali ginagawa tapos sasabihin hindi effective daw yung clean for growing traps. Pwede din Rack pull overhand grip tsaka Snatch Pull
Sir try nyo po e include db bent over lateral raise and barbell upright row before DB or BB shrugs. From experience, dyan ngkaform and bumukol traps ko.
@ler4_war said:
Sir try nyo po e include db bent over lateral raise and barbell upright row before DB or BB shrugs. From experience, dyan ngkaform and bumukol traps ko.
Thanks, Sir. Problema ko walang Oly bar sa gym. Smith Machine lang.
Bro unahin mo muna strength training kesa sa bodybuilding split lalo na pag natural ka. Compound exercises ang bread and butter ng mga natural.
Paps, what do you mean?
Squat,bench,deadlift
Un ung gawin mong main tapos dagdag ka nalang ng mga accessory work.
ie bench 5sets 3-5reps for strength tapos kahit mag high reps kana sa mga accessory exercises mo. Di maganda sayo ung brosplit kc natural ka tyaka kung wala kang balak maging enhanced mas maganda mag concentrate ka nalang muna sa strength kesa hypertrophy. Recommend ko rin sayo ung program ni layne norton na phat kung gusto mo may hypertrophy days ka. Tanggalin mo nalang ung speed sets kung gusto mo. Goodluck.
@balls_hanging said:
ie bench 5sets 3-5reps for strength tapos kahit mag high reps kana sa mga accessory exercises mo. Di maganda sayo ung brosplit kc natural ka tyaka kung wala kang balak maging enhanced mas maganda mag concentrate ka nalang muna sa strength kesa hypertrophy. Recommend ko rin sayo ung program ni layne norton na phat kung gusto mo may hypertrophy days ka. Tanggalin mo nalang ung speed sets kung gusto mo. Goodluck.
Thanks paps. Appreciate the inputs. Yung squats, DLs, saka bench ginagawa ko naman siya depende sa kung ano yung program ko for the day. For example, sa leg day, may squats dapat ako. Back day, yung DL naman. Then sa bench kapag chest day. Check ko yung PHAT.
By the way, para mas maappreciate ko. Ano ba yung ibig mo sabihin na "natural ka" saka "enhanced".
Comments
30 min walk/run
DL
DB Row
*Ansakit ng likod ko pagkatapos. Hingal din sa DL. Whew!
Dec 22
Incline Smith Machine Press - 15 12,10,8
Lying Smith Machine BP - 15 12, 10, 8
Wide Grip Lateral Pull
Close Grip Underhand Pull
Seated Cable Row
Light exercises muna ginawa ko para kumbaga hindi mabigla yung katawan ko dahil matagal napahinga. Pero sobrang nakukunsensya ako nung mga time na yun at iniisip ko na baka mawala ako sa momentum. So set the momentum again!
January 8, 2016
Incline Bench - 12x3, 15
Bench - 12x3, 15
Wide Grip Lateral Pull
Close Grip Underhand Pull
Seated Cable Row
One Arm Dumbell Row
January 11, 2016
(kgxreps)
Cardio 25mins
Standing Shoulder Dumbell Press - 10x12, 10x12, 15x8
Standing Arnold Press - 10x8, 10x8, 10x8
Sitting Side Lateral Raise - 5x12, 5x12, 5x12
Shoulder Shrugs - 15x3, 3 sets
Hirap ako sa standing dumbell press. Iba ang tama niya kumpara kapag nakaupo.
bro, ako ginagawa ko parehas ung Standing and sitting dumbbell press : )
Question: What do you do when you feel like you're already reaching plateau?
I've been working out on a regular basis (2-3x a week) for almost a year na. Obvious na rin mga improvements sa katawan ko. But i feel like bumabagal ang progress ko recently.
I already started drinking Whey for a month. Now I am thinking of taking Creatine to help on my nutrient deficits.
Should I change my program na ba? Any thoughts? Thanks!
train 4-5x a week.
Meaning lift 4-5x a week? Hindi ba need ng muscles natin time to recover?
Yes, pero wag mo din exaggerate yung "recovery". Training more often actually makes you recover faster. Kasi nagaadapt sa stress katawan natin. Adaptation to stress is the key to long term progression.
Good point! Salamat Vinch!
I have been having a difficulty training my traps and observe a very little and slow progress as compared with other muscle group.
Would you recommend any traps exercise that should do the work? I always do bb/db shrugs btw.
Thanks!
Try mo bro variation ng Clean exercise pero aralin mo muna execution kasi hindi mo matatarget traps mo pag nag clean ka using your arms. Dami kasi mali ginagawa tapos sasabihin hindi effective daw yung clean for growing traps. Pwede din Rack pull overhand grip tsaka Snatch Pull
Thanks, man. Google ko yan.
Sir try nyo po e include db bent over lateral raise and barbell upright row before DB or BB shrugs. From experience, dyan ngkaform and bumukol traps ko.
Thanks, Sir. Problema ko walang Oly bar sa gym. Smith Machine lang.
Nagimprovise na lang ako sa upright row, instead na barbell bars eh yung plates ang ginamit ko. Swabe. Ramdam ko yung pull.
Chicken is about 250g, also not included here are additional 2 hard boiled egg whites and a scoop of ON Whey.
Steamed lang siya. A bit of pepper and salt to taste. Kapag wala akong chicken corned tuna naman yung nilalagay ko.
beef champurado anyone?
Wow. Identical ah. I'll try tuna in water next time.
Ano 'to paps?
pang halimaw yang luto ni sir troll paps hahaha
Bro unahin mo muna strength training kesa sa bodybuilding split lalo na pag natural ka. Compound exercises ang bread and butter ng mga natural.
Paps, what do you mean?
Squat,bench,deadlift
Un ung gawin mong main tapos dagdag ka nalang ng mga accessory work.
ie bench 5sets 3-5reps for strength tapos kahit mag high reps kana sa mga accessory exercises mo. Di maganda sayo ung brosplit kc natural ka tyaka kung wala kang balak maging enhanced mas maganda mag concentrate ka nalang muna sa strength kesa hypertrophy. Recommend ko rin sayo ung program ni layne norton na phat kung gusto mo may hypertrophy days ka. Tanggalin mo nalang ung speed sets kung gusto mo. Goodluck.
Thanks paps. Appreciate the inputs. Yung squats, DLs, saka bench ginagawa ko naman siya depende sa kung ano yung program ko for the day. For example, sa leg day, may squats dapat ako. Back day, yung DL naman. Then sa bench kapag chest day. Check ko yung PHAT.
By the way, para mas maappreciate ko. Ano ba yung ibig mo sabihin na "natural ka" saka "enhanced".
Thanks ulit.