Props again on that incline and cgbp sir Vinch! Based on those #'s, I'm guessing you could probably get 275 for 6-8 on both those lifts. Said it before, say it again - for a guy your size AND natty to do that is great! Keep up the good work. :sport:
@Big Dawg: I can do 260-270's but Im really hesitant even with 220's. it's very hard to gamble with BB presses when you have RC problems. Even if i feel recovered, it's never the same. I'm also hesitant even with DB presses, i can rep out 80's for 20+ reps but i dont wanna touch the 90 & 100's. Thanks again sir
@Big Dawg: I can do 260-270's but Im really hesitant even with 220's. it's very hard to gamble with BB presses when you have RC problems. Even if i feel recovered, it's never the same. I'm also hesitant even with DB presses, i can rep out 80's for 20+ reps but i dont wanna touch the 90 & 100's. Thanks again sir
Wise decision sir V. I definitely can relate to RC issues haha! Unfortuantely, back in my day, RC warmups/rotations was unheard of. I always benched like a bodybuilder with elbows out as was in vogue at the time for "targeting the pecs" more - years of doing that with heavy weights eventually caught up to me regarding the RC. I just thank GOD that it doesn't affect me in most exercises, and that I can still work around the bb bench & bb incline with the Smith machine. If you don't mind me asking, how did you get RC issues at such a young age bro?
I think it was july or august last year, i was warming up with flat BP when my right shoulder snapped. i always warm up with dips, that day i decided to switch things up but it didn't went well. i rushed it, i started with 150,170's and both felt really light so jumped to 200's for a couple of sets then that's it. Same thing with my left RC, a couple of months ago i warmed up with DB presses and rushed. i already did a couple of sets with 70's & 80's but it was the 90's who hit me. it felt light but my joints are not ready. I also suspect that my spine imbalance has something to do with it since i don't lay flat on the bench because of the curvature.
pano routine niyo sa pagwarm-up sa RC?
usually kasi ginagawa ko bar muna then light to heavy set na agad.
medyo na-aalarm ako sa issue kasi baka sa future magkaroon ng problem po.
^
rotations: front, back, clockwise, counterclockwise
stretch: doorjamb, arm across
then do a lot of warm up sets lalo na sa mga compound exercises. example, kung ang heaviest mo sa benchpress is 140lbs, siguro 2 sets each for 70 & 90 then pyramid up from 100, 120 to 140lbs. as many reps as you can for each set
^lol ka mahirap ngumuya ng ngumuya pag walang protein drink, lalo na at bawal kumain sa klase at ilang beses nako binubulyawan at pinapalayas ng prof sa lab dahil kumakain sa sulok lol
just for a few months lang muna. tignan ko if i can manage then adjust na lang from there. nagiiba din kasi body composition natin at metabolism habang tumatagal kaya kelangan ng something fresh.
hindi ko sinasadyang umabot sa lower limit pero pag rest days hindi maiwasan, kasi 10-11 hours ako matulog. kaya na-skip ko na yung first meal. so once or twice a week siguro. minsan gigising ako para magcardio tapos tulog ulit kahit walang kain. hindi naman ako gutom e hehe
hindi ako masyado bilib sa cycling ng total calories, like +/- 300 calories or WO/rest days. if by accident na konti or madami nakain ko, minimal lang effect nun unless totally inconsistent ka sa maraming aspects. I'd rather cycle my macros and keep everything sufficient for whatever goal.
gaining lean mass, first you need to know where you are. yun ang mahalaga (generic). kasi ang issue dito is not how much muscle will you add but how much fat will you lose or gain in the process. yung gain muscle/lose fat na panagrap natin doesn't happen to everyone. pinaka malake ang chance dito is mga newbies na mataas ang BF, or if some one is very lean & muscular at gusto magadd ng weight, or if you will take enhancements. kung andyan ka sa mga yan malaki ang chances mo. pero kung wala may chamba pa din naman depende na lang sa diet & training strategy mo.
hindi ako masyado bilib sa cycling ng total calories, like +/- 300 calories or WO/rest days. if by accident na konti or madami nakain ko, minimal lang effect nun unless totally inconsistent ka sa maraming aspects. I'd rather cycle my macros and keep everything sufficient for whatever goal.
gaining lean mass, first you need to know where you are. yun ang mahalaga (generic). kasi ang issue dito is not how much muscle will you add but how much fat will you lose or gain in the process. yung gain muscle/lose fat na panagrap natin doesn't happen to everyone. pinaka malake ang chance dito is mga newbies na mataas ang BF, or if some one is very lean & muscular at gusto magadd ng weight, or if you will take enhancements. kung andyan ka sa mga yan malaki ang chances mo. pero kung wala may chamba pa din naman depende na lang sa diet & training strategy mo.
so kelangan mo muna malaman kung asan ka
Ok thanks.
Wala ako sa mga yan, pero susubukan ko yung last part.
Comments
Duration 1:45-3:20pm
Deadlift
230lbs x 5x 2
250lbs x 5x 2
280lbs x 5
300lbs x 5
320lbs x 5
340lbs x 3
350lbs x 3 dropset to 300lbs x 3
Neutral grip pullups
BW x 20,20, 15
Underhand pullups
BW x 15,15,12
BB rows
230lbs x 10 x 3
Supported DB rows
80lbs each x 10 x 3
One arm DB rows
120lbs x 8 x 2 per side
Seated Cable rows
100lbs x 25
150lbs x 15 x 3
DB curls
Abwork 10 minutes
Duration 3:00-4:00am
Walk / jogging 30 minutes
Sprints intervals 20 minutes
Walk / jogging 10 minutes
Duration 9:30am-12:00pm
Walk 20 minutes
Stretching 10 minutes
Incline BB BP
200lbs x 18
220lbs x 15 x 2
240lbs x 12
CGBP
220lbs x 12 x 2
240lbs x 12
Pec deck
120lbs x 5 sets to failure
Dips
BW x 20 x 3
HS shoulder press superset with wide machine rows
200lbs x 12 / 200lbs x 15
200lbs x 10 / 200lbs x 15
180lbs x 12 / 200 lbs x 15
Rear / side / front raises
Tricep / Rope pressdown
Abwork 10 minutes
Walk home 20 minutes
@Big Dawg: I can do 260-270's but Im really hesitant even with 220's. it's very hard to gamble with BB presses when you have RC problems. Even if i feel recovered, it's never the same. I'm also hesitant even with DB presses, i can rep out 80's for 20+ reps but i dont wanna touch the 90 & 100's. Thanks again sir
Wise decision sir V. I definitely can relate to RC issues haha! Unfortuantely, back in my day, RC warmups/rotations was unheard of. I always benched like a bodybuilder with elbows out as was in vogue at the time for "targeting the pecs" more - years of doing that with heavy weights eventually caught up to me regarding the RC. I just thank GOD that it doesn't affect me in most exercises, and that I can still work around the bb bench & bb incline with the Smith machine. If you don't mind me asking, how did you get RC issues at such a young age bro?
pano routine niyo sa pagwarm-up sa RC?
usually kasi ginagawa ko bar muna then light to heavy set na agad.
medyo na-aalarm ako sa issue kasi baka sa future magkaroon ng problem po.
thankS!
rotations: front, back, clockwise, counterclockwise
stretch: doorjamb, arm across
then do a lot of warm up sets lalo na sa mga compound exercises. example, kung ang heaviest mo sa benchpress is 140lbs, siguro 2 sets each for 70 & 90 then pyramid up from 100, 120 to 140lbs. as many reps as you can for each set
Duration 5:20-6:15am
fast walk 10 minutes
Sprints intervals 30 minutes
walk home 15 minutes
Duration 9:40-10:45am
Stretching 5 minutes
Legpress
250lbs x 20 x 3
320lbs x 20
400lbs x 15 superset with squats 130lbs x 10
400lbs x 20 superset with squats 130lbs x 12
Squats
180lbs x 20
200lbs x 20
230lbs x 12
230lbs x 15
260lbs x 10
280lbs x 5
Standing calf raises
BW+100lbs x 7 sets to failure
Ano to cycle?
Or mimimum mo 160g?
Hehe
eto guide ko ngayon:
E paano po mag add ng lean mass at the same time maintain or even drop body fat?
gaining lean mass, first you need to know where you are. yun ang mahalaga (generic). kasi ang issue dito is not how much muscle will you add but how much fat will you lose or gain in the process. yung gain muscle/lose fat na panagrap natin doesn't happen to everyone. pinaka malake ang chance dito is mga newbies na mataas ang BF, or if some one is very lean & muscular at gusto magadd ng weight, or if you will take enhancements. kung andyan ka sa mga yan malaki ang chances mo. pero kung wala may chamba pa din naman depende na lang sa diet & training strategy mo.
so kelangan mo muna malaman kung asan ka
Ok thanks.
Wala ako sa mga yan, pero susubukan ko yung last part.
Haha
PM mo lang ako pag may gusto ka lutuing kakaiba