nagpapahinga din naman sir habang nagliligpit ng mga nakakalat na plates at dumbells haha. pero umuupo din naman minsan pag kapos na talaga. para sakin kasi important maging productive lalo na kung limited ang time. hindi naman din kasi maganda yung abutin ka ng 2hrs sa haba ng rest periods. pag legday mahaba rest periods kasi mahirap magsquat at mahirap lalo maglakad pagkatapos.
Sinubukan ko na yung adopted workout ko galing sayo boss, ubos lakas hahaha!
Pero sarap nito lalo ako ginaganahan e kahit antok na antok pa ko kanina pinilit ko bumangon para lang magawa to, sabi ko sa sarili ko "if not now, when?" lol
Tinaas ko na din yung protein ko as per your advice.
Let's see where would this take me.
Sinubukan ko na yung adopted workout ko galing sayo boss, ubos lakas hahaha!
Pero sarap nito lalo ako ginaganahan e kahit antok na antok pa ko kanina pinilit ko bumangon para lang magawa to, sabi ko sa sarili ko "if not now, when?" lol
Tinaas ko na din yung protein ko as per your advice.
Let's see where would this take me.
thanks brahhhh!
extra carbs din bro dont forget kasi medyo hybrid ang routine na yan (crossfit/bodybuilding combo) super
taas ng volume kaya ngayon baka mafeel mo na ang totoong glycogen depletion. observe mo din rest days kasi kahit ako sumusuko dyan. alanganin 2consecutive workout kasi kulang yung overnight feeding and sleep. pag nagkasabay tayo nexttime turo ko sayo yung ibang variations nung program.
Sige, mdjo masakit pa nga legs ko ngayon dahil sa lower body training ko nung Sat. Not sure kung kaya na to bukas haha. Pag hindi move ko na lang the next day.
Sige, mdjo masakit pa nga legs ko ngayon dahil sa lower body training ko nung Sat. Not sure kung kaya na to bukas haha. Pag hindi move ko na lang the next day.
good idea. iwasan mo magbackfire yung katawan mo. baka instead maggrow ka e umurong pa. kumain ka lang at matulog sa restday at pag laspag pa din pakiramdam mo extend ng isa pang araw. basta dont cut calories on restdays. maganda yun for growth and mental focus kasi pag balik mo sa gym after 2 days fresh ka at excited kaya mangigigil ka lalo sa bakal.
Tbar rows 180lbs superset with bent over dumbell rows 45lbs each
Barbell rows 200lbs superset with underhand pulldowns 140lbs
Supported dumbell rows 75lbs each hand
rear laterals 45lbs each
side laterals 30lbs each
Medyo malas ako this week bro, may stiff neck ako nung monday pa hangang ngayon masakit pa din. hangang lower traps yung sakit. tapos yung balikat ko hindi maganda yung pakiramdam kaya nga nung warm up na dips pa lang nagdecide nako na hindi ako magpepress. kahit nung leg workout ko nung monday hirap ako magsquat kaya nagimprovise na lang ako. kahit sa legpress masakit sa batok pag binababa ko yung platform.tska sa condo lang ako nagbuhat, late nako kasi gumising pangit ng tulog ko dahil sa stiff neck na to. pangit pa ng panahon kakatamad magbuhat kaso wala naman ako mapapala kung magskip ako ng training.
Medyo easy easy lang muna ako for now. hindi ko nagugustuhan yung effect ng wear and tear ng training ko. I've had problems like this before pero hindi naman tayo robot na kaya palitan ng parts pag nasira. after my shoulder injury, i slowly lowered my poundages on all my lifts but i always keep my intensity high. I'll save my body for a better purpose, yung makikinabang talaga ako in return for the million reps and heavy ass weights i killed after more than a decade of training.
Mararamdaman ng katawan mo pag kelangan mo ng break, pero pag kaya naman at nagiimprove pa wag ka titigil. Same with diet, hindi porke break sa training break din sa diet or vice versa.
Meal 4
400 grams boiled chicken breast fillet, 2 cups of white rice, chili garlic sauce (8 pcs siomai and 1 cup rice optional for WO days)
Meal 5
400 grams boiled chicken thigh fillet
Meal 6
2 orders of tapsilog (walang salt yung egg tapos drained sa tissue yung oil ng tapa at itlog. Dahil kilala ko yung may ari alam na nung cook ang gagawin nya) 1 multivitamin
flat iso press 270lbs superset with weighted vbar chins +25lbs
inclined iso press 250lbs superset with weighted pull up +25lbs
dips superset with flyes 35lbs
yup wala, kasi mahirap ubusin yung chicken sa dami ng water na kelangan ko inumin. i usually save the carbs and fats later para hindi ako depleted pagising kasi wala ako time to eat a solid meal pre work out. by the time gumising ako i dont feel fasted. bali binaliktad ko yung araw ko.
lunch time kasi ako nagbuhat sinamantala ko na dahil walang tao. medyo may lagnat ako kanina kaya todo pawis ko sa init kaya labas lahat ng water sa skin. ok din blood volume ko kaya hindi ako bloated. haba kasi ng tulog hehe
protein- 250g low - 320g high
carbs- 270 low - 450 high
fat- 60-90g
hindi fixed yung ratios ko daily kasi i adjust my macros accordingly. example, if i carb up i drop my protein and fats. i just make sure i stay within my range. this is pretty safe for me when bulking.
Comments
superset= 2 different exercise na gagawin magkasunod without rest.
rest period= yung pahinga mo in between sets
sa rest period, tama lang po ba na 30sec to 1 min lang sir?
Pero sarap nito lalo ako ginaganahan e kahit antok na antok pa ko kanina pinilit ko bumangon para lang magawa to, sabi ko sa sarili ko "if not now, when?" lol
Tinaas ko na din yung protein ko as per your advice.
Let's see where would this take me.
thanks brahhhh!
extra carbs din bro dont forget kasi medyo hybrid ang routine na yan (crossfit/bodybuilding combo) super
taas ng volume kaya ngayon baka mafeel mo na ang totoong glycogen depletion. observe mo din rest days kasi kahit ako sumusuko dyan. alanganin 2consecutive workout kasi kulang yung overnight feeding and sleep. pag nagkasabay tayo nexttime turo ko sayo yung ibang variations nung program.
good idea. iwasan mo magbackfire yung katawan mo. baka instead maggrow ka e umurong pa. kumain ka lang at matulog sa restday at pag laspag pa din pakiramdam mo extend ng isa pang araw. basta dont cut calories on restdays. maganda yun for growth and mental focus kasi pag balik mo sa gym after 2 days fresh ka at excited kaya mangigigil ka lalo sa bakal.
Duration: 6:30am-8am
stretch and abwork: 20 minutes
legpress
200x20x2
250x15x3
5 sets
Squats (200lbs x 10 reps) superset with legpress (250lbs x 15-20 reps)
5 sets calf raises
seated (180lbs x 20 reps) superset with standing (400lbs x 20 reps)
back extensions
machine curls
Duration: 8:45-9:50am
stretch and abwork: 15 minutes
warm up: dips
Tbar rows 180lbs superset with bent over dumbell rows 45lbs each
Barbell rows 200lbs superset with underhand pulldowns 140lbs
Supported dumbell rows 75lbs each hand
rear laterals 45lbs each
side laterals 30lbs each
3 sets; around 8-15 reps
Pag may ganyan ako hot/cold compress tapos omega hahaha.
Buti nakikisama at nawawala naman agad.
Anyway, yan namang easy easy mo e intense na yan sa iba. Hehe.
Ganyan siguro talaga kapag tagal na din nasa game na to.
Hoping for your quick recovery bro.
Saka in my case, kapag ngpapahinga ko pag balik ko mahina ako e. Unlike sa iba na mas lumalakas sila kapag nakapag pahinga ng matagal.
30 minutes basketball drills
stretching: 15 minutes
My current meals daily:
meal 1 (pre workout)
2 scoops whey, 1 cobra smart, 1 pack extra joss, 5 grams creatine
meal 2 (post workout)
400 grams boiled chicken breast, 1 yakult, 1 multivitamin, 3 fishoils
meal 3
1 scoop whey (brewed coffee optional)
Meal 4
400 grams boiled chicken breast fillet, 2 cups of white rice, chili garlic sauce (8 pcs siomai and 1 cup rice optional for WO days)
Meal 5
400 grams boiled chicken thigh fillet
Meal 6
2 orders of tapsilog (walang salt yung egg tapos drained sa tissue yung oil ng tapa at itlog. Dahil kilala ko yung may ari alam na nung cook ang gagawin nya) 1 multivitamin
may posedown pa si ronnie and branch pampagana!
duration: 11:20-12:30pm
stretch and abwork 20 minutes
warmup: dips and chins
flat iso press 270lbs superset with weighted vbar chins +25lbs
inclined iso press 250lbs superset with weighted pull up +25lbs
dips superset with flyes 35lbs
machine curls /inc dumbell curl/ hammer curl
Parang mas lean ka jan bro ah
yung chicken mo ganyan din ung ginagawa ko boiled , wala kaba dinadagdag etc. o ganyan lang talaga wala lasa?
Yung protein intake mo bossing around 300grams ba yan kung tama computation ko, yung meal sa taas.
ano ratio mo boss pro/carbs/fat.
carbs- 270 low - 450 high
fat- 60-90g
hindi fixed yung ratios ko daily kasi i adjust my macros accordingly. example, if i carb up i drop my protein and fats. i just make sure i stay within my range. this is pretty safe for me when bulking.