@kenzy di ko sya type eh. haha ang payat kasi sobra, i like thick women
@shane naisip ko na yan kaso hassle, mawawala ung pagka MATON ko sa gym. haha chaka baka isipin nya katulad ako nung iba e. haha tamang dedma lang sulyapsulyap haha
@shane naisip ko na yan kaso hassle, mawawala ung pagka MATON ko sa gym. haha chaka baka isipin nya katulad ako nung iba e. haha tamang dedma lang sulyapsulyap haha
ahahaha! y u so snobbish! hehe.
Payat nga sya, nakita ko na din sya dati.
bro @emman1986 haha ung mga thug life videos nakakaloko naadik ako dun hahasir @badass_vinch nag timbang ulit ako kagabi haha 233 hahahaha!!!! 2 weeks 4 lbs not bad haha tapos naka 17.5% bf na ko haha pero bakit ganun di halata sa katawan ko parang chubby chubby padin
shempre bro hindi lang bf ang sagabal sa itsura. Water retention din at kung makapal balat mo. Pero pinaka impirtante e yung shape at size ng muscles. Pag malaki at sculpted na yung muscles kahit mataas BF lean tignan.
shempre bro hindi lang bf ang sagabal sa itsura. Water retention din at kung makapal balat mo. Pero pinaka impirtante e yung shape at size ng muscles. Pag malaki at sculpted na yung muscles kahit mataas BF lean tignan.
sir v, suggestion naman, since nag reretain ako ng muscle mass and nag papababa ng bf, ideal ba ung circuit training ? been doing the same routine since nov nasanay na ata ako? suggestion? para mas rapid ung oss
I prefer steady fatloss than rapid fatloss. Actually you are fighting an uphill battle here. Nagstart ka pa lang sa recovery from knee surgery, losing some weight will lessen the stress on your knee but mas fragile din ang joints natin pag nagcucut tayo. anyway, how often do you train in a week?
I prefer steady fatloss than rapid fatloss. Actually you are fighting an uphill battle here. Nagstart ka pa lang sa recovery from knee surgery, losing some weight will lessen the stress on your knee but mas fragile din ang joints natin pag nagcucut tayo. anyway, how often do you train in a week?
3x sir V. MWF kasi ung TTH PT ko for acl rehab. pero by mga march baka mag once a week nalang ako pt so magiging MT-THF na buhat ko siguro
yun muna next step mo 4x a week training sa march. goal mo this feb ay wag ma-injure yung tuhod mo. lapit na gumaling yan. easy muna and be happy with what you accomplished so far. di naman agad titigil yung fatloss as long as you stick with the plan.
yun muna next step mo 4x a week training sa march. goal mo this feb ay wag ma-injure yung tuhod mo. lapit na gumaling yan. easy muna and be happy with what you accomplished so far. di naman agad titigil yung fatloss as long as you stick with the plan.
so tuloy ko padin sir v until maka 4 times a week na ko?
yun muna next step mo 4x a week training sa march. goal mo this feb ay wag ma-injure yung tuhod mo. lapit na gumaling yan. easy muna and be happy with what you accomplished so far. di naman agad titigil yung fatloss as long as you stick with the plan.
so tuloy ko padin sir v until maka 4 times a week na ko?
oo. basta try not to screw your therapy and rehab.
Grabe, sir V, @badass_vinch halos mamatay matay ako sa WO kahapon. ngayon ko lang ulit naramdaman ung ganong pagod mayat maya akong hinihingal at tinutuluan ng pawis. d ko alam kung humina ako or andami kong reps tlga at onti lang ung pahinga.
Threadmill : 10 mins jog
BBROWS
From
205 x 8-12 x 3 sets
Ginawa kong:
145 x 15 x 5 sets (sobra dito palang mamatay na ko PS. ni-limit ko ng 30 secs rest lahat ng wo sets)
One arm DB rows
40lbs x 15 x 3sets (eto sir parang naubos ako sa bb rows, tumutulong na "ata" ung triceps ko sa pag angat medyo na jejerk ko na grabe pagod ko)
Lat pull downs
From :
150 x 12, 160 x 12, 170 x10
Ginawa kong
140 x 15 x 3 sets
Chin ups (machine
232 - 60 lbs x 10 x 3sets
Incline rows (chest assisted)
80 x 12-15 x 3 sets
Incline Rev flyes DB
40 x 15 x 3 sets
Deadlifts
135 x 15 x 3 sets (YEY NAKAKAPAG DEADLIFTS NA ULIT AKO HIGH REPS!!!!! LOL)
Incline bicep curls
20 x 12 x 3 sets
@badass_vinch seryoso halos mamatay matay ako kagabi sir. ok lang ba ?
Yung dati mong training, intensity of LOAD, yung kahapon intensity of EFFORT.
so which ones better sir? fatloss and hypertophy? para ulet akong noob sa gym kahapon lol :sport:
Both. But you need to be open minded when attacking your workout. LOAD doesn't mean low reps, 1RM, triples, 5 reps tapos madedepress ka pag nagfail ka or nasira form mo dahil sa bigat. Set your rep range and you load up until you reach the most weight you can handle (within the rep range). Kung sasalpakan mo lang ng weight for the sake of going heavy and being hardcore, intensity of EGO yun. EFFORT comes in many form, may smart effort, meron din waste of effort. If you challenge yourself, good yun. If you thrash your body waste of time and effort yun. The problem with effort is mahirap imeasure, time, rep range, TUT, technique and so on. Ang maganda lang with bodybuilding is we go by the feel, mararamdaman ng katawan mo especially your muscles pag enough na yung effort. Yung too much effort is a matter of choice combined with ego.
Both. But you need to be open minded when attacking your workout. LOAD doesn't mean low reps, 1RM, triples, 5 reps tapos madedepress ka pag nagfail ka or nasira form mo dahil sa bigat. Set your rep range and you load up until you reach the most weight you can handle (within the rep range). Kung sasalpakan mo lang ng weight for the sake of going heavy and being hardcore, intensity of EGO yun. EFFORT comes in many form, may smart effort, meron din waste of effort. If you challenge yourself, good yun. If you thrash your body waste of time and effort yun. The problem with effort is mahirap imeasure, time, rep range, TUT, technique and so on. Ang maganda lang with bodybuilding is we go by the feel, mararamdaman ng katawan mo especially your muscles pag enough na yung effort. Yung too much effort is a matter of choice combined with ego.
I couldn't agree more with this. This post sums out everything one needs to know to train successfully in a smart and intelligent manner. These kind of things can only be learned by observing your own body and experiencing it first hand. As I gain experience on this sport, I am also starting to realize these things. Thanks for fleshing out these concepts into words bro. Appreciate it. +Rep for you!
Got it sir @badass_vinch & @riddler experience and feels tlga. you can lift as heavy as fuark pero not feeling anything coz of na sasacrifice ung form, may ibang muscle na tumutulong at hindi na na eemphasize ung target muscle. kala ko dati madunong na ko pero i have a lot more learnings to do buti andyan kayo to guide para ulit akong nag back to zero. pero the heck, if that what it taes to be better and to fix my shit wala akong problema dun. slowly but surey. thanks guys
Intensity is very important to whatever goal. Wag mo lang i-mix up ang mga bagay kasi magkaibang process and direction ang fatloss and hypertrophy. Though it's possible to gain muscle and lose BF, it's rare.
Intensity is very important to whatever goal. Wag mo lang i-mix up ang mga bagay kasi magkaibang process and direction ang fatloss and hypertrophy. Though it's possible to gain muscle and lose BF, it's rare.
dito ko medyo nalito. hahaha sory pero sir nasa right track naman ako dba?
Intensity is very important to whatever goal. Wag mo lang i-mix up ang mga bagay kasi magkaibang process and direction ang fatloss and hypertrophy. Though it's possible to gain muscle and lose BF, it's rare.
dito ko medyo nalito. hahaha sory pero sir nasa right track naman ako dba?
Simple lang ibig sabihin ni @badass_vinch@Ghee , kahit anong klaseng training pa yan, how intense it is, can be used for either hypertrophy or fat loss. Yung nutrition mo lang ang mag-seseparate kung anong direction ka pupunta. Pick one goal, you can't pick both. Hindi ka puwede mamangka sa dalawang ilog. Yan ang common pitfall.
And of course, there are always exception to those rules. Meron nakakagain ng muscle while losing fat. Who are those? First, those who are new to this sport, in short, most newbies (not all). They have the most potential to gain muscle and lose fat at the same time. Usually, those newbie gains will last for 2-3 years assuming their training and nutrition is dialed in and perfect. Second group are the genetically gifted folks, this guys are very rare. Unfortunately, most of us doesn't belong to this group. Third and last group, these are the guys who use "magic beans", if you know what I mean.
Now, if you don't belong to either of those groups, it would be very hard to gain muscle and lose fat at the same time. Not impossible per se, but it just isn't worth the effort especially kung hindi naman ito ang main profession mo.
Lastly, here are my parting words. Pick your poison. Stick with it. Make the most out of it. Do the grind. Rinse and repeat.
Intensity is very important to whatever goal. Wag mo lang i-mix up ang mga bagay kasi magkaibang process and direction ang fatloss and hypertrophy. Though it's possible to gain muscle and lose BF, it's rare.
dito ko medyo nalito. hahaha sory pero sir nasa right track naman ako dba?
Simple lang ibig sabihin ni @badass_vinch@Ghee , kahit anong klaseng training pa yan, how intense it is, can be used for either hypertrophy or fat loss. Yung nutrition mo lang ang mag-seseparate kung anong direction ka pupunta. Pick one goal, you can't pick both. Hindi ka puwede mamangka sa dalawang ilog. Yan ang common pitfall.
And of course, there are always exception to those rules. Meron nakakagain ng muscle while losing fat. Who are those? First, those who are new to this sport, in short, most newbies (not all). They have the most potential to gain muscle and lose fat at the same time. Usually, those newbie gains will last for 2-3 years assuming their training and nutrition is dialed in and perfect. Second group are the genetically gifted folks, this guys are very rare. Unfortunately, most of us doesn't belong to this group. Third and last group, these are the guys who use "magic beans", if you know what I mean.
Now, if you don't belong to either of those groups, it would be very hard to gain muscle and lose fat at the same time. Not impossible per se, but it just isn't worth the effort especially kung hindi naman ito ang main profession mo.
Lastly, here are my parting words. Pick your poison. Stick with it. Make the most out of it. Do the grind. Rinse and repeat.
Yup sir, siguro gumagawa lang ako ng excuse or escape route sa ulo ko na i c an get away with both gains and fatloss pero un nga facts are facts and lama ko naman yun buti nga andyan kayo ni @badass_vinch sabi ko nga sakanya, lagi nya akong ginigising sa katotohanan at un ung kelangan ko. lol. kasi kahit may nag tatanong sakin ng advise, pareho lang sinasabi ko sakanila katulad ng sinasabi nyo sakin pero pag dating saakin, parang may excuses na. and thats what im talking about. salamat po!
Intensity is very important to whatever goal. Wag mo lang i-mix up ang mga bagay kasi magkaibang process and direction ang fatloss and hypertrophy. Though it's possible to gain muscle and lose BF, it's rare.
dito ko medyo nalito. hahaha sory pero sir nasa right track naman ako dba?
Simple lang ibig sabihin ni @badass_vinch@Ghee , kahit anong klaseng training pa yan, how intense it is, can be used for either hypertrophy or fat loss. Yung nutrition mo lang ang mag-seseparate kung anong direction ka pupunta. Pick one goal, you can't pick both. Hindi ka puwede mamangka sa dalawang ilog. Yan ang common pitfall.
And of course, there are always exception to those rules. Meron nakakagain ng muscle while losing fat. Who are those? First, those who are new to this sport, in short, most newbies (not all). They have the most potential to gain muscle and lose fat at the same time. Usually, those newbie gains will last for 2-3 years assuming their training and nutrition is dialed in and perfect. Second group are the genetically gifted folks, this guys are very rare. Unfortunately, most of us doesn't belong to this group. Third and last group, these are the guys who use "magic beans", if you know what I mean.
Now, if you don't belong to either of those groups, it would be very hard to gain muscle and lose fat at the same time. Not impossible per se, but it just isn't worth the effort especially kung hindi naman ito ang main profession mo.
Lastly, here are my parting words. Pick your poison. Stick with it. Make the most out of it. Do the grind. Rinse and repeat.
Yup sir, siguro gumagawa lang ako ng excuse or escape route sa ulo ko na i c an get away with both gains and fatloss pero un nga facts are facts and lama ko naman yun buti nga andyan kayo ni @badass_vinch sabi ko nga sakanya, lagi nya akong ginigising sa katotohanan at un ung kelangan ko. lol. kasi kahit may nag tatanong sakin ng advise, pareho lang sinasabi ko sakanila katulad ng sinasabi nyo sakin pero pag dating saakin, parang may excuses na. and thats what im talking about. salamat po!
Alam mo @Ghee , ganyan na ganyan din ako dati. Nasa denial stage palagi na kesyo puwede yung ganito sa akin, etc etc. Wherein, kung bubuksan ko lang talaga yung mga mata ko, andiyan mismo sa harap ko yung FACTS. All I have to do is just make the most of what I have.
This sport is more than TRAINING, NUTRITION and REST. Half of it is also controlling your mind. Usually, karamihan ng mga nagfafail, due to psychological mind fuck. Believe it or not, I was on that boat too. Been there, done that. Minsan, the plan is already laid out, pero I keep on thinking things what if, etc etc. And then I start deviating away from the plan. And that my friend is one perfect recipe for failure. STICK WITH THE DAMN PLAN! HOW HARD IS THAT? Hahaha! Simple words, pero think about it. Reflect.
ok, usually dapat pag may WO ako ng Friday Lunes na ko nag joujournal pero may gusto lang akop ibalita, nag timbang ako nung lunes dahil di ko na naman napilgilan sarili ko for some reason nastuck ako sa 232 (well im cutting) for 1-2weeks ata. ewan ko pero feel ko napadami ako ng tubig nun e, di ako nakumbinse kasi alam ko mga kinakain ko at ang baba na ng kcal ko kaya d ako makapayag,. kanina, d na naman ako nakatiis, nag timbang ako ng LO AND BEHOLD!!!!! 229!!!!!!!!! hahahah im so happy ishare ko lang sainyo lol @badass_vinch cheers
Keep it up bro. Wag ka lang tatamadin, kung tamadin ka man mentally make sure na responsible ka pa din. You can lose motivation but never lose your focus. Parang robot lang haha
Ako honestly medyo tinatamad na, lalo na magcut. Wala naman kasi ako solid reason to kill myself to get shredded di katulad dati na I wanna show off and be on a class of my own. I dont like to get weak, brittle, fragile and food deprived for no reason. Pero I still do my shit daily, I'm talking it slow and steady and enjoying the process. I'm not motivated at all, nakafocus lang talaga ago magimprove pa kahit konti every year.
Comments
@shane naisip ko na yan kaso hassle, mawawala ung pagka MATON ko sa gym. haha chaka baka isipin nya katulad ako nung iba e. haha tamang dedma lang sulyapsulyap haha
ahahaha! y u so snobbish! hehe.
Payat nga sya, nakita ko na din sya dati.
sabagay, mas magana ung malaman, hehe.
dahil uso papi @Ghee , isa ka ring thug life persona hahahaha sulyap pa more hihihi
sir v, suggestion naman, since nag reretain ako ng muscle mass and nag papababa ng bf, ideal ba ung circuit training ? been doing the same routine since nov nasanay na ata ako? suggestion? para mas rapid ung oss
3x sir V. MWF kasi ung TTH PT ko for acl rehab. pero by mga march baka mag once a week nalang ako pt so magiging MT-THF na buhat ko siguro
so tuloy ko padin sir v until maka 4 times a week na ko?
oo. basta try not to screw your therapy and rehab.
brisk walk : 5 mins
Jog 10 mins (yeahhh feeling comfortable again)
Bench press
WU
oly x 12
95 x 12
135 x 12
WO
205 x 11-10-10 (Ang dulas nung bar na gamit ko kaya ko pa uhangang 12 sana kaso dumudulas)
225 x 8-7
Incline db press
130 x 10-10-8
pec dec
115 x 12-11-11
Lat pull down
140 x 12
150 x 12
160 x 11
Pull ups (machine)
BW (233) -50lbs
10-10-9
Rows machine
Ung sagad (nakalimutan ko na 235+ ata) x 12-12-12
Bike 10 mins
* andun na naman si cris bernal, infairness nag kakalaman sya, medyo nag kakalaman hehe
Threadmill : 10 mins jog
BBROWS
From
205 x 8-12 x 3 sets
Ginawa kong:
145 x 15 x 5 sets (sobra dito palang mamatay na ko PS. ni-limit ko ng 30 secs rest lahat ng wo sets)
One arm DB rows
40lbs x 15 x 3sets (eto sir parang naubos ako sa bb rows, tumutulong na "ata" ung triceps ko sa pag angat medyo na jejerk ko na grabe pagod ko)
Lat pull downs
From :
150 x 12, 160 x 12, 170 x10
Ginawa kong
140 x 15 x 3 sets
Chin ups (machine
232 - 60 lbs x 10 x 3sets
Incline rows (chest assisted)
80 x 12-15 x 3 sets
Incline Rev flyes DB
40 x 15 x 3 sets
Deadlifts
135 x 15 x 3 sets (YEY NAKAKAPAG DEADLIFTS NA ULIT AKO HIGH REPS!!!!! LOL)
Incline bicep curls
20 x 12 x 3 sets
@badass_vinch seryoso halos mamatay matay ako kagabi sir. ok lang ba ?
so which ones better sir? fatloss and hypertophy? para ulet akong noob sa gym kahapon lol :sport:
Both. But you need to be open minded when attacking your workout. LOAD doesn't mean low reps, 1RM, triples, 5 reps tapos madedepress ka pag nagfail ka or nasira form mo dahil sa bigat. Set your rep range and you load up until you reach the most weight you can handle (within the rep range). Kung sasalpakan mo lang ng weight for the sake of going heavy and being hardcore, intensity of EGO yun. EFFORT comes in many form, may smart effort, meron din waste of effort. If you challenge yourself, good yun. If you thrash your body waste of time and effort yun. The problem with effort is mahirap imeasure, time, rep range, TUT, technique and so on. Ang maganda lang with bodybuilding is we go by the feel, mararamdaman ng katawan mo especially your muscles pag enough na yung effort. Yung too much effort is a matter of choice combined with ego.
I couldn't agree more with this. This post sums out everything one needs to know to train successfully in a smart and intelligent manner. These kind of things can only be learned by observing your own body and experiencing it first hand. As I gain experience on this sport, I am also starting to realize these things. Thanks for fleshing out these concepts into words bro. Appreciate it. +Rep for you!
dito ko medyo nalito. hahaha sory
Simple lang ibig sabihin ni @badass_vinch @Ghee , kahit anong klaseng training pa yan, how intense it is, can be used for either hypertrophy or fat loss. Yung nutrition mo lang ang mag-seseparate kung anong direction ka pupunta. Pick one goal, you can't pick both. Hindi ka puwede mamangka sa dalawang ilog. Yan ang common pitfall.
And of course, there are always exception to those rules. Meron nakakagain ng muscle while losing fat. Who are those? First, those who are new to this sport, in short, most newbies (not all). They have the most potential to gain muscle and lose fat at the same time. Usually, those newbie gains will last for 2-3 years assuming their training and nutrition is dialed in and perfect. Second group are the genetically gifted folks, this guys are very rare. Unfortunately, most of us doesn't belong to this group. Third and last group, these are the guys who use "magic beans", if you know what I mean.
Now, if you don't belong to either of those groups, it would be very hard to gain muscle and lose fat at the same time. Not impossible per se, but it just isn't worth the effort especially kung hindi naman ito ang main profession mo.
Lastly, here are my parting words. Pick your poison. Stick with it. Make the most out of it. Do the grind. Rinse and repeat.
Yup sir, siguro gumagawa lang ako ng excuse or escape route sa ulo ko na i c an get away with both gains and fatloss pero un nga facts are facts and lama ko naman yun buti nga andyan kayo ni @badass_vinch sabi ko nga sakanya, lagi nya akong ginigising sa katotohanan at un ung kelangan ko. lol. kasi kahit may nag tatanong sakin ng advise, pareho lang sinasabi ko sakanila katulad ng sinasabi nyo sakin pero pag dating saakin, parang may excuses na. and thats what im talking about. salamat po!
Alam mo @Ghee , ganyan na ganyan din ako dati. Nasa denial stage palagi na kesyo puwede yung ganito sa akin, etc etc. Wherein, kung bubuksan ko lang talaga yung mga mata ko, andiyan mismo sa harap ko yung FACTS. All I have to do is just make the most of what I have.
This sport is more than TRAINING, NUTRITION and REST. Half of it is also controlling your mind. Usually, karamihan ng mga nagfafail, due to psychological mind fuck. Believe it or not, I was on that boat too. Been there, done that. Minsan, the plan is already laid out, pero I keep on thinking things what if, etc etc. And then I start deviating away from the plan. And that my friend is one perfect recipe for failure. STICK WITH THE DAMN PLAN! HOW HARD IS THAT? Hahaha! Simple words, pero think about it. Reflect.
haha salamat sir!!! maiyak iyak nga ako dito behind the keyboard. lol (pun intended) :lol
Ako honestly medyo tinatamad na, lalo na magcut. Wala naman kasi ako solid reason to kill myself to get shredded di katulad dati na I wanna show off and be on a class of my own. I dont like to get weak, brittle, fragile and food deprived for no reason. Pero I still do my shit daily, I'm talking it slow and steady and enjoying the process. I'm not motivated at all, nakafocus lang talaga ago magimprove pa kahit konti every year.