SUPERSET: Isolateral Flat press and wide pull ups
270lbs x 15-18 reps / bodyweight x 10 reps (2 sets)
290lbs x 13 reps / bodyweight x 10 reps
310lbs x 10 reps / bodyweight x 10 reps
330lbs x 8reps / bodyweight + 30lbs x 7 reps
Deadlifts
300lbs x 5 reps x 5 sets
SUPERSET: Machine press (underhand grip) and Isolateral seated rows
3 sets: full stack x 18-23 reps / 200lbs x 8-10 reps
DB curls / Hammer curls
When i was warming up i already feel that i don't have much gas in the tank because i wasn't able to load up carbs yesterday. I was looking for a bottle of cobra but they're out of stock. As much as i want to kill the weights, it killed me first. after doing Deads (which is not in my plan but for a change) im suppose to do inclined DB press, but to my surprise i was only able to lift my right arm and i cant feel my left arm, i tried it again but it's just numb (i used 70lbs DB's). weird! but i didn't attempted to try again to avoid injury. The last time this happened to me was when i dropped 5 lbs in 1 week.
Moral lesson: EAT, EAT, EAT!!!Post WO meal: 1 whole andoks lechon manok and 4 cups of rice (bitin)
as much as i want to, i don't want to deviate on my diet too much. I'll save the buffet this weekend when Im done with my training schedules. Reward yun para sakin for my hard work and patience:)
@allen: Thanks bro! Totoo nga ang kasabihan na "actions speak louder than words".
Nga pala, may nagtanong sakin about supplement kanina, inalok ko yung pm7. binigay ko na lang number mo, not sure kung bibili pero mukhang seryoso naman. Taga rainforest din. Wag ka magalala hindi naman mukhang becky (not sure) hahaha
sir 2 scoops of whey, coffee tapos extra joss and cobra ang pre workout meal mo pa rin? Hind ka ba nauubusan ng gas sa bandang huli ng workout sir?
kasi ang set up ko ngayon 1 scoop ng whey, banana, 1 bowl oatmeal, 1 extra joss preworkout tapos dinadala ko na lang yung post workout shake ko kasi kapag medyo huli na nauubusan ako ng gas hehe, ayoko naman kumaen ng medyo marami kasi bloated ako sa workout, any tips sir para sa energy? or ok lang yung ginagawa ko?
My current pre WO:
weights: 1.5 scoops whey, 3 xtra joss, 5 grams creatine
cardio: 1 scoop whey, 1 bottle cobra smart, 1 extra joss, 5 grams creatine
@bomsbon: depende yan kung anong oras training mo. kasi maraming factors ang pwede mo sisihin for lack of energy. kung after office training mo, pwedeng stressed at pagod ka na bago magbuhat. kung first thing in the morning baka kahit anong inumin mo e inaantok ka pa din. but sa pagkakaintindi ko sa situation mo e kulang ka lang sa kain. kasi energy and focus usually is a pre training problem for us, sa case mo you just dont have much energy towards the end of your WO. MORE FOOD bro! sa current set up din kasi ng training mo kelangan mo kumain ng extra kasi hindi ka pa adjusted sa bago mong set up. Dont expect the same amount of food to be sufficient if your upgraded your routine.
extra work=extra food
In my case i always train first thing in the morning. kaya wala nako oras para kumain ng solid meal. carb loaded nako the day before the WO kaya kahit kagigising ko lang hindi ako gutom, kung mapapansin mo wala nako carbs bago magbuhat kasi 5-6 hours lang naman ang tulog ko every day at yung last meal ko bago matulog madaming carbs and fat. hindi pa yun fully digested pagising ko. On cardio days naman, i usually get up late (7-9 hours sleep) kaya mixture of fast protein & carbs ang pre training ko. Gutom na kasi ako pag gising. i also feel that the way i attack my cardio sessions it's more catabolic towards the end of the session. Carbs helps a lot in minimizing muscle breakdown kaya very useful ang cobra.
My current pre WO:
weights: 1.5 scoops whey, 3 xtra joss, 5 grams creatine
cardio: 1 scoop whey, 1 bottle cobra smart, 1 extra joss, 5 grams creatine
@bomsbon: depende yan kung anong oras training mo. kasi maraming factors ang pwede mo sisihin for lack of energy. kung after office training mo, pwedeng stressed at pagod ka na bago magbuhat. kung first thing in the morning baka kahit anong inumin mo e inaantok ka pa din. but sa pagkakaintindi ko sa situation mo e kulang ka lang sa kain. kasi energy and focus usually is a pre training problem for us, sa case mo you just dont have much energy towards the end of your WO. MORE FOOD bro! sa current set up din kasi ng training mo kelangan mo kumain ng extra kasi hindi ka pa adjusted sa bago mong set up. Dont expect the same amount of food to be sufficient if your upgraded your routine.
extra work=extra food
In my case i always train first thing in the morning. kaya wala nako oras para kumain ng solid meal. carb loaded nako the day before the WO kaya kahit kagigising ko lang hindi ako gutom, kung mapapansin mo wala nako carbs bago magbuhat kasi 5-6 hours lang naman ang tulog ko every day at yung last meal ko bago matulog madaming carbs and fat. hindi pa yun fully digested pagising ko. On cardio days naman, i usually get up late (7-9 hours sleep) kaya mixture of fast protein & carbs ang pre training ko. Gutom na kasi ako pag gising. i also feel that the way i attack my cardio sessions it's more catabolic towards the end of the session. Carbs helps a lot in minimizing muscle breakdown kaya very useful ang cobra.
Again, this is my style. it's not for everyone.
ah kaya pala di ganun kadaming carbs ang preworkout meal mo,
salamat sa input sir, dami mong natutulungan dito
Regarding 5-6 hours sleep, hindi ba apektado recovery mo pag kulang sa tulog? Based on my experience, my DOMS lasts longer pag kulang sa tulog especially pag sunod sunod na araw (around 3-4 days) na below 8 hours of sleep.
I'm also feeling a lot hungrier and too much carbs craving if I am sleep deprived which usually leads to overeating. Na-experience ko ito when I was still practicing IF but so far I'm doing well with the traditional 5-6 meals daily eating.
Need moarrrr sleep for moaaaarrr gainzzzz! :twitcy:
Over the years my body has adapted to 5-6 hours of sleep. Automatic ako nagigising before my alarm at kahit anong gawin ko ganun pa din, so incase gusto ko pa matulog iihi lang ako tapos tulog ulit. The issue for most people is not the sleep duration but the quality of their sleep. If i had a bad 8 hours sleep then it's just as bad as a 3-4 hours sleep. Para sakin sleep quality is more important for recovery and growth, so i figure out the factors that affects my sleep such as using gadgets (cellphone, computers, TV etc.) before bed, not enough food close to bedtime, taking stims late, worrying too much, etc. Right now, i can sleep anytime kahit mid shift, graveyard or morning shift pa schedule ko.
Regarding food cravings, i also feel the same pag puyat. It's just how our body asks for overtime pay for the extra working hours hehehe it's normal so better eat and drink gallons of water too. Pag puyat ako parang mahapdi yung mga ugat ko e, maybe its the blood flow kasi para sakin adrenaline na lang ang tumutulong sa katawan natin para magfunction ng maayos pag puyat. pampalamig ng makina yung maraming cold water para hindi magover heat.
basta pag puyat wag na pilitin magpagod pa. skip training muna DOMS lasts longer when you're sleep deprived not because your muscles are not recovered, for me its the veins (CNS). kaya sabi ko nga parang mahapdi yung mga ugat ko pag puyat.
hahaha salamat! ok lang dito para mareview ko din at mabalikan kung may alanganin akong nasabi para maedit ko hehehe
Since namention ko na din yung pag nagising ako in the middle of my long sleep. Share ko na din yung experience ko with PM7. Recently pag nagigising ako after 4-5 hours of sleep, umiinom ako ng 1 serving of PM7. Wala lang, for protein insurance and hydration lang just incase mapasarap pa yung continuation ng tulog ko. At naobserve ko na mas full yung muscle ko pagising kahit medyo gutom nako.
hahaha salamat! ok lang dito para mareview ko din at mabalikan kung may alanganin akong nasabi para maedit ko hehehe
Since namention ko na din yung pag nagising ako in the middle of my long sleep. Share ko na din yung experience ko with PM7. Recently pag nagigising ako after 4-5 hours of sleep, umiinom ako ng 1 serving of PM7. Wala lang, for protein insurance and hydration lang just incase mapasarap pa yung continuation ng tulog ko. At naobserve ko na mas full yung muscle ko pagising kahit medyo gutom nako.
Yown oh!
Pwede na gawing review to ah hehehe thanks bro!
Enjoy the gainzz with PM7! Mas masarap yung bago niyang flavor ngayon, hindi ganun kalayo pero malalasahan mo yung pinag iba sa taste, mas chocolatey na
Very impressive shape and personal story i must say, and i did reqognize some of the personal history in myself there.. try and fail is so true, every person is different and genetics varies soo true!!
Wish u all the best in ur pursuit for all ur goals
Over the years my body has adapted to 5-6 hours of sleep. Automatic ako nagigising before my alarm at kahit anong gawin ko ganun pa din, so incase gusto ko pa matulog iihi lang ako tapos tulog ulit. The issue for most people is not the sleep duration but the quality of their sleep. If i had a bad 8 hours sleep then it's just as bad as a 3-4 hours sleep. Para sakin sleep quality is more important for recovery and growth, so i figure out the factors that affects my sleep such as using gadgets (cellphone, computers, TV etc.) before bed, not enough food close to bedtime, taking stims late, worrying too much, etc. Right now, i can sleep anytime kahit mid shift, graveyard or morning shift pa schedule ko.
Regarding food cravings, i also feel the same pag puyat. It's just how our body asks for overtime pay for the extra working hours hehehe it's normal so better eat and drink gallons of water too. Pag puyat ako parang mahapdi yung mga ugat ko e, maybe its the blood flow kasi para sakin adrenaline na lang ang tumutulong sa katawan natin para magfunction ng maayos pag puyat. pampalamig ng makina yung maraming cold water para hindi magover heat.
basta pag puyat wag na pilitin magpagod pa. skip training muna DOMS lasts longer when you're sleep deprived not because your muscles are not recovered, for me its the veins (CNS). kaya sabi ko nga parang mahapdi yung mga ugat ko pag puyat.
hahaha ewan ko kung malinaw ba sagot ko.
Boy google ako eh pero halos parehas yimg sinabi ni boss vinch sa litanya ni the king
Medyo mahaba hindi ko alam saan ko icucut haha pero ipaste ko na lang
And that brings me to rule number five, which is the most important rule of all: Work your butt off. You never want to fail because you didn't work hard enough. I never wanted to lose a competition or lose an election because I didn't work hard enough. I always believed leaving no stone unturned.
Mohammed Ali, one of my great heroes, had a great line in the '70s when he was asked, "How many sit-ups do you do?" He said, "I don't count my sit-ups. I only start counting when it starts hurting. When I feel pain, that's when I start counting, because that's when it really counts."
That's what makes you a champion. Arnold Scvhwarzenegger in Kindergarten CopAnd that's the way it is with everything. No pain, no gain. So many of those lessons that I apply in life I have learned from sports, let me tell you, and especially that one. And let me tell you, it is important to have fun in life, of course.
But when you're out there partying, horsing around, someone out there at the same time is working hard.
Someone is getting smarter and someone is winning. Just remember that. Now, if you want to coast through life, don't pay attention to any of those rules.
But if you want to win, there is absolutely no way around hard, hard work.
None of my rules, by the way, of success, will work unless you do. I've always figured out that there 24 hours a day. You sleep six hours and have 18 hours left. Now, I know there are some of you out there that say well, wait a minute, I sleep eight hours or nine hours. Well, then, just sleep faster, I would recommend. (Laughter)
Because you only need to sleep six hours and then you have 18 hours left, and there are a lot of things you can accomplish. As a matter of fact, Ed Turner used to say always, "Early to bed, early to rise, work like hell and advertise."
Tanong ko lang po, paanong paraan ang ginawa mo para maging pantay yung sa back niyo sir? Kasi sa akin pag tingin ko kahapon sa salamin habang nakabarbell row na porma eh mas makapal yung sa right side ng back ko kaysa sa left side.
Comments
Duration 9:20-10:00am
Inclined Sprints on treadmill (intervals) 20 minutes
abdominal circuit 15 minutes
Inclined Sprints on treadmill (intervals) 5 minutes
Duration 8:00-9:35am
Stretch and abwork 20 minutes
Warmup: dips and chins
SUPERSET: Isolateral Flat press and wide pull ups
270lbs x 15-18 reps / bodyweight x 10 reps (2 sets)
290lbs x 13 reps / bodyweight x 10 reps
310lbs x 10 reps / bodyweight x 10 reps
330lbs x 8reps / bodyweight + 30lbs x 7 reps
Deadlifts
300lbs x 5 reps x 5 sets
SUPERSET: Machine press (underhand grip) and Isolateral seated rows
3 sets: full stack x 18-23 reps / 200lbs x 8-10 reps
DB curls / Hammer curls
When i was warming up i already feel that i don't have much gas in the tank because i wasn't able to load up carbs yesterday. I was looking for a bottle of cobra but they're out of stock. As much as i want to kill the weights, it killed me first. after doing Deads (which is not in my plan but for a change) im suppose to do inclined DB press, but to my surprise i was only able to lift my right arm and i cant feel my left arm, i tried it again but it's just numb (i used 70lbs DB's). weird! but i didn't attempted to try again to avoid injury. The last time this happened to me was when i dropped 5 lbs in 1 week.
Moral lesson: EAT, EAT, EAT!!!Post WO meal: 1 whole andoks lechon manok and 4 cups of rice (bitin)
IIFYM brah!!!
Ang linis namang IIFYM niyan!
Sana sinamahan mo na din ng chocolates and cakes!
Or pizza/burger
Kita naman sa Strength and Physique mo brah.
#respect
Nga pala, may nagtanong sakin about supplement kanina, inalok ko yung pm7. binigay ko na lang number mo, not sure kung bibili pero mukhang seryoso naman. Taga rainforest din. Wag ka magalala hindi naman mukhang becky (not sure) hahaha
Kaya all kindzz of gainzz ka ngayon haha.
Potek natawa ko dun sa becky part hahaha.
Sige salamat bro.
Nga pala paki pm na lang ulit number mo sakin, nabura kasi nung nag reset ako cp haha.
Ty.
Duration 9:20-10:05
Basketball drills 35 minutes
stretching 10 minutes
Duration 10:40am-12:20pm
Stretch and abwork 25 minutes
Warmup: legpress
230 x 20
300 x 12
400 x 10 drop to 300 x 10
Back Squats
200 x 12 x 2
220 x 10
240 x 6 x 2
250 x 5 x 2
Front squats
100 x 16
120 x 13
140 x 11
Leg extension
120 x 12-15 x 5
Leg curl
110 x 12-15 x 4
Standing calf raise
500 x 20-25 x 5
Current weight 171lbs
Duration 11:20am-12:30pm
Stretching 10minutes
Warmup: dips and pullups
Supersets:
Isolateral incline press and Vbar chins
270 x 16 / bodweight x 10
290 x 11 / bodyweight x 10
300 x 7 / bw + 25lbs x 7
Incline DB press and BB rows
60 x 23 / 200 x 12
70 x 18 / 200 x 11
80 x 15 / 220 x 9
Incline DB flyes
45 x 12 x 2
Isolateral shoulder press and supported tbar rows
200 x 8 / 150 x 15
180 x 8 / 150 x 15
Side laterals
DB curl / hammer curl
Tricep pressdown
kasi ang set up ko ngayon 1 scoop ng whey, banana, 1 bowl oatmeal, 1 extra joss preworkout tapos dinadala ko na lang yung post workout shake ko kasi kapag medyo huli na nauubusan ako ng gas hehe, ayoko naman kumaen ng medyo marami kasi bloated ako sa workout, any tips sir para sa energy? or ok lang yung ginagawa ko?
weights: 1.5 scoops whey, 3 xtra joss, 5 grams creatine
cardio: 1 scoop whey, 1 bottle cobra smart, 1 extra joss, 5 grams creatine
@bomsbon: depende yan kung anong oras training mo. kasi maraming factors ang pwede mo sisihin for lack of energy. kung after office training mo, pwedeng stressed at pagod ka na bago magbuhat. kung first thing in the morning baka kahit anong inumin mo e inaantok ka pa din. but sa pagkakaintindi ko sa situation mo e kulang ka lang sa kain. kasi energy and focus usually is a pre training problem for us, sa case mo you just dont have much energy towards the end of your WO. MORE FOOD bro! sa current set up din kasi ng training mo kelangan mo kumain ng extra kasi hindi ka pa adjusted sa bago mong set up. Dont expect the same amount of food to be sufficient if your upgraded your routine.
extra work=extra food
In my case i always train first thing in the morning. kaya wala nako oras para kumain ng solid meal. carb loaded nako the day before the WO kaya kahit kagigising ko lang hindi ako gutom, kung mapapansin mo wala nako carbs bago magbuhat kasi 5-6 hours lang naman ang tulog ko every day at yung last meal ko bago matulog madaming carbs and fat. hindi pa yun fully digested pagising ko. On cardio days naman, i usually get up late (7-9 hours sleep) kaya mixture of fast protein & carbs ang pre training ko. Gutom na kasi ako pag gising. i also feel that the way i attack my cardio sessions it's more catabolic towards the end of the session. Carbs helps a lot in minimizing muscle breakdown kaya very useful ang cobra.
Again, this is my style. it's not for everyone.
ah kaya pala di ganun kadaming carbs ang preworkout meal mo,
salamat sa input sir, dami mong natutulungan dito
Duration 9:30-10:10am
Basketball drills 30 minutes
Stretching 10 minutes
Regarding 5-6 hours sleep, hindi ba apektado recovery mo pag kulang sa tulog? Based on my experience, my DOMS lasts longer pag kulang sa tulog especially pag sunod sunod na araw (around 3-4 days) na below 8 hours of sleep.
I'm also feeling a lot hungrier and too much carbs craving if I am sleep deprived which usually leads to overeating. Na-experience ko ito when I was still practicing IF but so far I'm doing well with the traditional 5-6 meals daily eating.
Need moarrrr sleep for moaaaarrr gainzzzz! :twitcy:
Over the years my body has adapted to 5-6 hours of sleep. Automatic ako nagigising before my alarm at kahit anong gawin ko ganun pa din, so incase gusto ko pa matulog iihi lang ako tapos tulog ulit. The issue for most people is not the sleep duration but the quality of their sleep. If i had a bad 8 hours sleep then it's just as bad as a 3-4 hours sleep. Para sakin sleep quality is more important for recovery and growth, so i figure out the factors that affects my sleep such as using gadgets (cellphone, computers, TV etc.) before bed, not enough food close to bedtime, taking stims late, worrying too much, etc. Right now, i can sleep anytime kahit mid shift, graveyard or morning shift pa schedule ko.
Regarding food cravings, i also feel the same pag puyat. It's just how our body asks for overtime pay for the extra working hours hehehe it's normal so better eat and drink gallons of water too. Pag puyat ako parang mahapdi yung mga ugat ko e, maybe its the blood flow kasi para sakin adrenaline na lang ang tumutulong sa katawan natin para magfunction ng maayos pag puyat. pampalamig ng makina yung maraming cold water para hindi magover heat.
basta pag puyat wag na pilitin magpagod pa. skip training muna
hahaha ewan ko kung malinaw ba sagot ko.
Lumalabas talaga ang experience vs google.
Give me more!
Mismo! Dapat magkaroon tayo ng special thread/section for boss vinch eh... "Itanong mo kay VINCH!"
:twitcy:
Since namention ko na din yung pag nagising ako in the middle of my long sleep. Share ko na din yung experience ko with PM7. Recently pag nagigising ako after 4-5 hours of sleep, umiinom ako ng 1 serving of PM7. Wala lang, for protein insurance and hydration lang just incase mapasarap pa yung continuation ng tulog ko. At naobserve ko na mas full yung muscle ko pagising kahit medyo gutom nako.
Yown oh!
Pwede na gawing review to ah hehehe thanks bro!
Enjoy the gainzz with PM7! Mas masarap yung bago niyang flavor ngayon, hindi ganun kalayo pero malalasahan mo yung pinag iba sa taste, mas chocolatey na
Wish u all the best in ur pursuit for all ur goals
Respect!!
Regards
-Chris-
Boy google ako eh pero halos parehas yimg sinabi ni boss vinch sa litanya ni the king
Medyo mahaba hindi ko alam saan ko icucut haha pero ipaste ko na lang
Malaking tulong at guide din ito para sa aming mga newbie sa bakal!
Mabuhay ka sir Vinch! Kampai!
Tanong ko lang po, paanong paraan ang ginawa mo para maging pantay yung sa back niyo sir? Kasi sa akin pag tingin ko kahapon sa salamin habang nakabarbell row na porma eh mas makapal yung sa right side ng back ko kaysa sa left side.
Thanks sir