Bro, may scoliosis din ako. Napansin ko lang na you squat on every workout. Konting ingat lang sa lower back especially kung may DL at OHP on the same workout. Its too much spine compression. Lumiit nako ng 2 inches from 2002-2013. 5'11 dati ngayon 5'9 tapos mas maikli na yung left leg ko.
Bro, may scoliosis din ako. Napansin ko lang na you squat on every workout. Konting ingat lang sa lower back especially kung may DL at OHP on the same workout. Its too much spine compression. Lumiit nako ng 2 inches from 2002-2013. 5'11 dati ngayon 5'9 tapos mas maikli na yung left leg ko.
Thanks po sa reminder sir...ilang taon na po kayo sir? lumalala pa po ba yung scoliosis niyo or ganyan na po talaga yung curvature niya? may nararamdaman ba kayong sakit sa likod niyo?June 3, 2013
After doing all the lifts, parang may naramdaman ako sa lower back ko,right side sa taas lang konti ng hips, hindi ko alam kung ngalay lang o sa buto, hindi naman siya masakit...may nakaexperience na ba ng ganito sa inyo mga master?
My take is pagsmahin mo ang deadlift and rows mo in one day and either pick kung DB or BB rows ang gagawin mo but not both as they both give enough strain sa lower back mo. saka separate mo na din si squat from bench day. ung OHP mo considering your condition you might as well do it seated instead of standing OHP for lesser spine compression.
W.O. A:
Core: Squat
Supp 1: Leg Extension
Supp 2: Leg Press
Supp 3: Calf Raises
Core: Deadlift
Supp 1:Barbell Row or DB Row/Kroc Rows
Supp 1: Lat Pulldown or Pull-ups (if you can)
Supp 2: Close Grip Seated Row
W.O.
Core: OHP (seated)
Supp 1: DB side laterals
Supp 2: Upright Row
Supp 3: BB Shrugs
This will become a 4 day split instead na 3 day split, Since hindi masyado applicable sayo ang "normal approach" pagdating sa splits you might as well do it conservatively sure your progress might turn-out slow but you will progress nonetheless. In fact ganyan ang hitsura ng splits ko though nauuna lang ang pressing routines ko compared to DL and Sqaut during the week since mahina ako sa pressing movements. Vinchi can add more inputs on these since mas alam nya ang situation mo.:)
Nagiisip pa ako mga master kung paano ko pagkakasyahin sa 3x a week lang yung workout ko, hindi kasi uubra ng 4 days, baka sa gym na ako patulugin ni misis...hehehe
Medyo malayo din kasi ang pinagbubuhatan ko from office ( Macapagal Ave ) then uwi pa ng Cavite, kaya need ko macompress sa 3x a week lang....
Wala bang mas malapit na gym sa area nyo kahit on the way lang? Malaking issue ang time e. Mas maganda magstart ka na bumili ng bars and plates para kahit sa house pwede ka magwork out. Kahit may gym dito sa place ko meron pa rin ako mga toys like chains, ropes and some plates at bars just incase i want to pump up.
Kapag weekdays po sir sa office po ako nagwoworkout,2x then 1x kapag weekend yung malapit ng gym lang sa amin. Kapag nagworkout po kasi ako kapag weekdays late na ako nakakauwi sa amin kaya baka kapag nag 2x ako nagworkoutsa weekend e baka sa gym na ako patulugin ni misis...:lol
Leg Press - hindi ko na tinuloy, hindi kasi komportable sa pakiramdam ko maiksi lang kasi yung stoppper kaya nakabaluktot ako kapag iistop pa yung weights. Gagawin ko na lang ito sa Gym sa may sa amin.:lol
Standing Calf Raise - 100 x 10, 150 x 10, 200 x 10. After 2 days ko pa lang naramdaman yung effect, hirap bumaba..:arghh: Kailangan din makahanap ng pang padding sa shoulder, medyo manipis na kasi yung foam sa office gym kaya medyo masakit sa shoulders.
nice! i like your order of exercise and rep range! simple pero panalo! magandang starting point for muscle development as you increase your strength. basta always check your form and execution para kahit magdagdag ka ng poundage hindi sloppy yung galaw mo. keep it up!
Maraming salamat sa suporta at pag gabay sir badass_vinch at sa mga masters dito, balak ko din sana isama yung OHP dito sa push day sir, ok lang din kaya yun?
Hindi po ba nasakit yung tuhod niyo kapag ginagawa niyo ynug walking lunges sir?
OK lang naman pero i would suggest you do OHP (try seated) and arnold press after the chest exercises para hindi magshift yung tension masyado sa delts while hitting chest.
sa lunges, wala naman ako nafifeel na pain. sukatin mo lang yung steps mo kung san comfortable for your joints but still hitting your muscles.
on your pull exercises, add heavy dumbell shrugs. its good for upper back thickness and ties in your shoulders. it also helps strengthen your grip and forearms (this is beneficial in holding/balancing heavier dumbells on pressing movements and isolations). i see alot of guys who are strong on barbells but when it comes to dumbells they drop 30-40% in their poundage. the first thing i notice is that they cant hold the dumbells properly due to poor grip and forearm strength. sayang naman kung kaya nila magbuhat ng mas mabigat na dumbells but cant hold it.
Sarap talaga kapag kondisyon ang legs, napapakinabangan ko na siya sa performance sa basketball..=)
33 pts, 5/7 from 3pt land, yun nga lang talo kami, hehehe, 7 players lang kasi...nashare ko lang mga papi kasi nararamdaman ko na ang result ng workout ko..natutuwa lang po ako...=)
Need to rest for a week para makarecover then pump mode again!
Sarap talaga kapag kondisyon ang legs, napapakinabangan ko na siya sa performance sa basketball..=)
33 pts, 5/7 from 3pt land, yun nga lang talo kami, hehehe, 7 players lang kasi...nashare ko lang mga papi kasi nararamdaman ko na ang result ng workout ko..natutuwa lang po ako...=)
Need to rest for a week para makarecover then pump mode again!
wow ayos! yan ang isa sa pinaka magandang outcome ng training. kung hindi man maging madali ang physical development, atleast performance wise makakakita ka ng result. keep it up!
Comments
( Light Day )
Squats:
120x5
145x5
170x5
170x5
OHP:
60x5
70x5
80x5
85x5
Deadlift:
160x5
190x5
220x5
240x5
DB side lateral:
15x8x2
Upright Barbell row:
60x8
65x8
Shrugs:
100x8
120x8
Wide Grip Row:
60x8
80x8
Seated Row:
80x8
100x8
Kroc Row:
35x12x2
June 2, 2013
Squats:
120x5
145x5
170x5
195x5
225x3
170x8
BP:
70x5
80x5
90x5
110x5
135x5
100x8
Barbell Row:
70x5
80x5
90x5
100x5
120x5
100x8
DB press:
25x8x3
BB Curl:
40x8x3
Triceps Extension:
20x8
25x8
Kroc Row:
40x12x2
Thanks po sa reminder sir...ilang taon na po kayo sir? lumalala pa po ba yung scoliosis niyo or ganyan na po talaga yung curvature niya? may nararamdaman ba kayong sakit sa likod niyo?June 3, 2013
Squats:
125x5
150x5
175x5
205x5
225x5
BP:
80x5
95x5
105x5
120x5
135x5
Barbell Row:
70x5
85x5
95x5
110x5
120x5
DB press:
30x8x3
Triceps Extension:
20x8
25x8
Light Day:
Squats:
125x5
150x5
190x5
190x5
OHP:
65x5
75x5
80x5
90x5
Deadlift:
165x5
195x5
220x5
250x5
DB side lateral:
15x8x2
Upright Barbell row:
65x8x2
Wide Grip Row:
65x8
85x8
Seated Row:
95x8
105x8
Kroc Row:
45x12x2
After doing all the lifts, parang may naramdaman ako sa lower back ko,right side sa taas lang konti ng hips, hindi ko alam kung ngalay lang o sa buto, hindi naman siya masakit...may nakaexperience na ba ng ganito sa inyo mga master?
( GST )
W.O. A:
Core: Squat
Supp 1: Leg Extension
Supp 2: Leg Press
Supp 3: Calf Raises
Core: Bench Press
Supp 1: Incline DB Press
Supp 2: Dips
Supp 3: Triceps Extension
W.O. B:
Core: Deadlift
Supp 1: Lying Leg Curl
Supp 2: wala pa
Supp 3: wala pa
W.O. C:
Core: Barbell Row
Supp 1: Lat Pulldown
Supp 2: Close Grip Seated Row
Supp 3: Dumbell row / Kroc Row
Mga master kung may comments or suggestions po kayo, feel free... maraming salamat po!
Core: OHP
Supp 1: DB side laterals
Supp 2: Upright Row
Supp 3: BB Shrugs
W.O. A:
Core: Squat
Supp 1: Leg Extension
Supp 2: Leg Press
Supp 3: Calf Raises
W.O. B:
(Chest)
Core: Bench Press
Supp 1: Incline DB Press
Supp 2: Dips
Supp 3: Triceps Extension
W.O. C:
Core: Deadlift
Supp 1:Barbell Row or DB Row/Kroc Rows
Supp 1: Lat Pulldown or Pull-ups (if you can)
Supp 2: Close Grip Seated Row
W.O.
Core: OHP (seated)
Supp 1: DB side laterals
Supp 2: Upright Row
Supp 3: BB Shrugs
This will become a 4 day split instead na 3 day split, Since hindi masyado applicable sayo ang "normal approach" pagdating sa splits you might as well do it conservatively sure your progress might turn-out slow but you will progress nonetheless. In fact ganyan ang hitsura ng splits ko though nauuna lang ang pressing routines ko compared to DL and Sqaut during the week since mahina ako sa pressing movements. Vinchi can add more inputs on these since mas alam nya ang situation mo.:)
Medyo malayo din kasi ang pinagbubuhatan ko from office ( Macapagal Ave ) then uwi pa ng Cavite, kaya need ko macompress sa 3x a week lang....
Squats - 100x5, 130x5, 155x5, 180x5, 210x5
Leg Press - hindi ko na tinuloy, hindi kasi komportable sa pakiramdam ko maiksi lang kasi yung stoppper kaya nakabaluktot ako kapag iistop pa yung weights. Gagawin ko na lang ito sa Gym sa may sa amin.:lol
Standing Calf Raise - 100 x 10, 150 x 10, 200 x 10. After 2 days ko pa lang naramdaman yung effect, hirap bumaba..:arghh: Kailangan din makahanap ng pang padding sa shoulder, medyo manipis na kasi yung foam sa office gym kaya medyo masakit sa shoulders.
Seated Calf Raise - 50 x 8, 100 x 8, 140 x 8
Lying Leg Curl - 50 x 8, 100 x 8, 140 x 8
BB Curl - 20 x 8, 40 x 8 45 x 8
Preacher curl - 20 x 8, 40 x 8, 45 x 8
abdominal exercise.
( Weight of the bar not included )
Current Weight: 78.5 Kg
Push Day:
Flat BP Press - 60x12, 70x10, 85x8, 100x5x2, 70x12
Dips - 10, 8, 8, 7
Arnold Press - 10x20, 10x15, 15x8, 15x12
Incline DB Press - 10x20, 20x15, 25x8x2
Incline DB Flye - 10x20, 15x10x2, 20x8
Tricep Extension - 20x20, 30x10, 35x7
Abs workout
Will include OHP on the next Push day
Hindi po ba nasakit yung tuhod niyo kapag ginagawa niyo ynug walking lunges sir?
sa lunges, wala naman ako nafifeel na pain. sukatin mo lang yung steps mo kung san comfortable for your joints but still hitting your muscles.
Sinubukan ko lang yung form nung lunges sir, pero nakapantalon kasi ako nun kaya siguro medyo hirap din ako at may naramdaan sa tuhod...hehe
( Weight of the bar not included )
Current Weight: 78.9 Kg
Lower Body Workout with side dish
Squats: 100x5, 130x5, 160x5, 180x5, 215x5, 160x8
Leg Press: 150x15, 185x15, 235x15, 305x12
Lying leg curl: 20x15, 30x10, 40x6 - magkaiba pala tama kapag nasa center yung plates at kung nasa magkabilang side yung plates..=)
Leg Extensions: 20x2, 40x15, 60x10, 70x9 - same comment sa lying leg curl
BB Curl: 20x20. 30x15, 40x6
Hammer Curl: 10x20, 15x12x2
Abs Exercise
( weight of the bar not included )
Pull Day
Deadlift - 150x5, 180x5, 210x5, 240x3
BB Row - 50x12, 70x12, 90x8, 100x5 ..
WG Pulldown - 50x20, 75x10, 100x6, 85x8 ..mukhang papalitan ko na lang ito ng underhand pulldown
Seated cable row -50x20, 60x15, 80x12
Upright Row - 20x20, 40x15, 70x4, 50x12
DB Shrugs - 20x20, 40x12, 45x15
Kroc Row - 20x20, 40x8, 45x6
( weight of the bar not included )
Push day
BP - 70x12, 80x8, 90x8, 100x6, 125x4
Seated OHP - 40x12, 50x8, 55x8, 65x6 - parang mas feel ko pa din yung standing OHP
Dips - 10, 6, 6, 4
Arnold Press - 15x14, 20x8x2, 25x4
Incline DB press -15x12, 20x8, 25x8, 30x6
Incline DB flye - 15x12x2, 25x6x2 - need to check again the proper execution
Standing Calf Raise - 250x20 - masakit sa shoulders yung foam support sa gym.
Abs Exercise
(weight of the bar not included)
Lower Body W.O.
Squats: 100x5, 140x5, 165x5, 190x5, 220x5
Leg Press: 150x20, 225x12, 300x12, 350x8
Lying leg curl: 20x20, 30x8, 35x7
Leg Extensions: 25x15, 45x15, 75x12, 85x8
Abs Exercise
June 23, 2013
(weight of the bar not included)
Push Day
Bench Press: 50x15, 65x12, 80x8, 100x5, 125x3 - still stuck @ 125.. =(
Dips: 10, 10, 10, 7
OHP: 40x12, 50x8, 60x5, 70x5
Arnold Press: 20x10, 20x8, 25x4x2
Incline DB press: 20x12, 25x8, 30x6x2
Incline DB flye: 10x15, 15x8x3
Triceps Extension: 20x15, 40x8, 45x6x2
Pullups: 5x4 - kasing taas lang ng lata ang kaya kong iangat...=)
(weight of the bar not included)
Current Weight 78.3kg
Lower Body W.O.
Squats: 100x10, 140x5, 190x5
Leg Press: 200x15, 250x12, 300x12, 370x8
Lying Leg Curl:20x12, 30x8, 40x6
Leg Extensions: 30x12, 50x12, 70x12, 90x8
Walking Lunges: 10x10, 25x10x3
Pull-ups: 5, 7, 7, 7
Abs exercise
Sarap talaga kapag kondisyon ang legs, napapakinabangan ko na siya sa performance sa basketball..=)
33 pts, 5/7 from 3pt land, yun nga lang talo kami, hehehe, 7 players lang kasi...nashare ko lang mga papi kasi nararamdaman ko na ang result ng workout ko..natutuwa lang po ako...=)
Need to rest for a week para makarecover then pump mode again!
wow ayos! yan ang isa sa pinaka magandang outcome ng training. kung hindi man maging madali ang physical development, atleast performance wise makakakita ka ng result. keep it up!
kung dati ko pa ito ginawa nung talagang ka-adikan ko sa basketbol e malaking tulong sana...hehe
malaking tulong din yung mga leg workout na dinagdag niyo sir! maraming salamat sa inyo!