Parang kulang pa nga yan para macompensate yung gutom ko. Wala lang talagang ibang mapagpilian. Too late na nung naisip ko na pizza na lang sana. Hindi pa ako nahirapan magtake out.
^_^ salamat boss vinch, meron akong will pero mahina yung motivation siguro kaya ganoon idagdag ko nalang ung perseverance tsaka i need to stay focus na kasi 22 na ko baka mabagal na ang paglaki, tandaan ko lage 30% W.O , 70% nutrition (sleep+food more on protein)
Dahil late gumising at sobrang busy buong araw napa fasting ako ng wala sa oras. Buti may baon ako whey pre at post WO. Madaling araw na hindi pa ako tapos kumain hangang ngayon! 2.5 hours nako kumakain!
DONE:
4pcs KFC chicken
4cups rice
1slice of chocolate cake from Starbucks
1 wendys biggie ice tea
500g boiled chicken breast
300g boiled chicken breast.... konti na lang!
Ang hirap nga mag take out niyan boss biruin mo iba iba KFC, sbx tapos wendy's ahaha.
NO PAIN NO GAIN!!!
Boss vinch, tanong lang. Pansin ko lang lately, I am not seeing any huge strength increase on bodyweight exercises. In fact, feeling ko pa nga parang nagre-regress eh especially on chin/pull-ups. Although I can still do the same reps compared when I was still on a lighter weight, di ba dapat as I gain weight and gain strength, I should at least surpass my strength at lower weight? Directly proportional ba yung weight sa strength? By the way, strength gains on other exercises are fine (squat, deadlift, ohp, rows etc).
Anyway, napansin ko lang naman ito sa mga bodyweight exercises. Chin/Pull-ups, dips and push ups to name a few. I'm comparing my strength on these exercises from my former weight of 55kg to my current weight of 62-63kg (+7-8 kg).
Boss vinch, tanong lang. Pansin ko lang lately, I am not seeing any huge strength increase on bodyweight exercises. In fact, feeling ko pa nga parang nagre-regress eh especially on chin/pull-ups. Although I can still do the same reps compared when I was still on a lighter weight, di ba dapat as I gain weight and gain strength, I should at least surpass my strength at lower weight? Directly proportional ba yung weight sa strength? By the way, strength gains on other exercises are fine (squat, deadlift, ohp, rows etc).
Anyway, napansin ko lang naman ito sa mga bodyweight exercises. Chin/Pull-ups, dips and push ups to name a few. I'm comparing my strength on these exercises from my former weight of 55kg to my current weight of 62-63kg (+7-8 kg).
I know your askin' Vinch, but I will chime in since I have alot of experience regarding this topic. If you can still do the same amount of reps at a higher bdwt, you are indeed making strength gains. You can't expect to up the bdwt and reps both, at least not beyond a certain degree. I remember back when I was a teen weighing only 180, I could rep out chins like Spiderman haha - easily 20-25 reps. But as time moved on, we got bigger, and no way in hell I could do 20 reps at 240 bdwt - more like 8-10 on a good day. When I was 250+ I didn't do them bcoz keeping form is next to impossible for anything over 5 or 6 reps. Actually most big guys stop doing them at a point and resort to pulldowns instead.
@riddler: same is happening to me right now on my pull ups/chins and dips (BW only) hehehe but dont worry its normal. it goes like this.. when you gain weight (muscle, fat or both), you expect gains in "strength" but not in all aspects. first, muscular strength, you can lift heavier but when you reach a certain rep range it gets tougher right? because strength endurance comes in. Same with speed strength, the more mass you carry, the more power output you produce initially but the heavier you feel when you accelerate. its the diminishing returns of the gains we make. you will really have to "develop" every aspect one step at a time because you can't force-adapt to it
right now, you're like doing weighted chins and dips with lower reps, as soon as your endurance catches up you'll get that to a higher rep range
Ok boss. Pansin ko rin yang sinabi mo regarding strength, speed and endurance. I'm pulling up with more force and speed right now but easily gets tired. I guess I have to give it more time for my muscular endurance to catch up.
Thanks ulit sa clear and concise explanation! More power to you bro!
At the moment I cannot do a single pull up/chin or dip, would it be logical to assume sirs that If I choose to lower my weight to a certain extent e makaka pull up rin ako?
Share ko lang before kaya ko na talaga mag chinups kaso dehins ko maangat sarili ko sa pull ups since the grip is wider and lesser ang bicep involvement, pero nung nag simula ako mag buhat ulit nung mid April to cut some bfat nung nag progress na yung weight loss ko nagulat nalang ako when i tried lifting myself up with a pull up i was able to do 6 clean reps agad and it really felt light, now that i started bulking nung June at my current BW of 183-186 nakakaya ko na ang BW x 10 or pag fresh pa BW+20 x 8 siguro pag nag cut na ulit ako next year mas lalakas pa ko in doing pull ups
@masala: if you havent done pullups ever, better try doing it now. Your bw is irrelevant here, its either you can pull your weight or not. So dont wait till you drop some pounds before doing pullups because its not gonna help. Work on your pulling strength now and eventually you'll get strong at it
May assisted pull up machine sa isang gym na pinupuntahan ko and I can do sets of 8-10 pero 20lbs assisted. Pero when I try to do a single one without help, dehins ayak! I haven't been doing it as much as I should. I will try to make it my quest to get strong enough to pull my own weight. Will start with doing negatives and focusing on the eccentric. Thanks boss Vinch!
wala masyadong carry-over sa assisted pullups. might as well do dead hangs and learn to activate your lats as you attemp to pull your way-up kahit di full ROM then pagdating sa negative part ng movement make it slow. that's how i started way back pagdating sa pullups/chins though i'm having a tougher time now in doing them since i'm heavier now compared before.
@masala: gawin mo yung advice ni DS since its one of the best options you have right now. gawin mo pa din yung assisted pullups but try to gradually drop the assistance as you progress. once in a while susbukan mo kahit under hand pull ups lang kasi iba talaga ang yun versus sa assisted. kaya nga sya mahirap gawin kasi ang hirap magcheat while doing it. develop mo din yung pressing power mo. sa dips kung hindi mo pa kaya sa ngayon kahit bench dips lang muna tapos lagay ka na lang ng weight. problem mo sa dips is yung pagstabilize ng katawan mo kaya magdips ka din kahit low reps lang para masanay ka sa pag balance ng katawan mo :)Lowerbody October 10, 2012
Duration 9:45-10:50am
Stretching 10 minutes
Legpress (shoulder width)
360lbs x 20
460lbs x 15 x 2
550lbs x 10
Squats
230lbs x 5 x 2
250lbs x 5
270lbs x 5
300 x 1 x 2
Legpress (narrow/high)
400lbs x 10 x 2
standing calf raises (using BB 230lbs)
15-20 reps x 5
single calf raises on legpress (200lbs)
18-25 reps each x 5
+1 Kay vinch on the advice on pullups and dips. Sa dips kasi you will need to have strong triceps and weighted bench dips is one of the things you can do in prepping for BW dips just make sure na you still perform full ROM sa bench dips or else hindi magyiyield ng results yun. For me kasi medyo madaling mag cheat sa bench dips and when you do cheat sa bench dips it normally takes away the activation of your triceps mostly w/c is mainly the whole point why you're doing it supposedly.
Comments
Duration 8:00-9:20am
Stretching and abwork 15 minutes
Superset:
Isolateral flat press and wide pullups
300lbs x 12 / BW x 12
330lbs x 8 / BW x 12
340lbs x 6 / BW x 12
340lbs x 7 / BW x 12
Isolateral Shoulder press and supported DB rows
200lbs x 12 / 70lbs each x 12
220lbs x 8/ 70lbs each x 12 (2 sets)
Inclined DB press
80lbs x 8 x 2
Shrugs (using iso flat press)
300lbs x 12 x 4
rear and side lateral raises
Machine curls and hammer curls
Ang hirap nga mag take out niyan boss biruin mo iba iba KFC, sbx tapos wendy's ahaha.
NO PAIN NO GAIN!!!
Anyway, napansin ko lang naman ito sa mga bodyweight exercises. Chin/Pull-ups, dips and push ups to name a few. I'm comparing my strength on these exercises from my former weight of 55kg to my current weight of 62-63kg (+7-8 kg).
I know your askin' Vinch, but I will chime in since I have alot of experience regarding this topic. If you can still do the same amount of reps at a higher bdwt, you are indeed making strength gains. You can't expect to up the bdwt and reps both, at least not beyond a certain degree. I remember back when I was a teen weighing only 180, I could rep out chins like Spiderman haha - easily 20-25 reps. But as time moved on, we got bigger, and no way in hell I could do 20 reps at 240 bdwt - more like 8-10 on a good day. When I was 250+ I didn't do them bcoz keeping form is next to impossible for anything over 5 or 6 reps. Actually most big guys stop doing them at a point and resort to pulldowns instead.
@riddler: same is happening to me right now on my pull ups/chins and dips (BW only) hehehe but dont worry its normal. it goes like this.. when you gain weight (muscle, fat or both), you expect gains in "strength" but not in all aspects. first, muscular strength, you can lift heavier but when you reach a certain rep range it gets tougher right? because strength endurance comes in. Same with speed strength, the more mass you carry, the more power output you produce initially but the heavier you feel when you accelerate. its the diminishing returns of the gains we make. you will really have to "develop" every aspect one step at a time because you can't force-adapt to it
right now, you're like doing weighted chins and dips with lower reps, as soon as your endurance catches up you'll get that to a higher rep range
hope it helps
Thanks ulit sa clear and concise explanation! More power to you bro!
At the moment I cannot do a single pull up/chin or dip, would it be logical to assume sirs that If I choose to lower my weight to a certain extent e makaka pull up rin ako?
Add dips and pullups bro
Duration 9:45-10:50am
Stretching 10 minutes
Legpress (shoulder width)
360lbs x 20
460lbs x 15 x 2
550lbs x 10
Squats
230lbs x 5 x 2
250lbs x 5
270lbs x 5
300 x 1 x 2
Legpress (narrow/high)
400lbs x 10 x 2
standing calf raises (using BB 230lbs)
15-20 reps x 5
single calf raises on legpress (200lbs)
18-25 reps each x 5
@Maximus Den GWO
Stretching and abwork 15minutes
**not sure with the olybar weight est. 40lbs
Warmup: superset CGBP and neutral grip pullups
130 x 15 / bw x 12
200 x 12 / bw x 12
220 x 7 / bw x 12
Weighted dips
Bw + 70 x 15
Bw + 80 x 13
Bw + 90 x 10
Bw + 100 x 10
Weighted underhand pullups
Bw + 25 x 12
Bw + 35 x 10 x 2
One arm DB row
100 x 10-12 x 3 sets per arm
Supported DB rows
70 each arm x 10 x 3
Wide pullups
BW x 10 x 3
Others:
Machine shoulder press
Cable rows
Reverse pec deck
Side laterals
DB curl / Hammer curls
thanks pala sa rear delt tip. 42-43lbs tinimbang ni NRG500 brah yang Olybar
@monching: welcome bro! Kaya siguro sumakit elbow ko dahil hindi sanay sa olybar.@jettie: lahat ng gamit nila may extrang bigat ata lol
diba hindi adviseable ang 1 hour na naka ice? pa 20min 20min ako every hour eh tas pasok ng advil pang alis ng inflammation hahaha
Rant: nasty elbow pain! Pati RC ko masakit! F@#$ barbell presses!
Duration 5:00-5:35am
Sprints / walk (intervals) 15 minutes
Stairs 15 minutes
Stretching 5 minutes