Mabangis talaga disiplina ni vinch sa training at lalo na sa pagkaen sa kwento pa nga lang na ung 1kg na oatmeal 2 days lang nauumay nako eh. Un prob ko nung nagbulk ako kaya ngayon hirap magtunaw ng taba.
Dito talaga masasabi na you really are what you eat.
For me yes, any form of DLs for warmup kasi buong katawan ko involved sa lift kaya mas mabilis ako maginit. Pero i dont max out, pyramid up hangang 300lbs lang ako usually. I dont do it for back development, i just feel like a beast when im warming up with heavy weights. Im also trying to get a little lean para sa bora namin sa xmas
Sir Vinch question lang po, yung lapad po ba ng back niyo e pantay po ba? yung sa akin kasi pansin ko mas makapal yung nasa kanan, mahahabol kaya yung kapal nung kaliwang side?
^hindi bro, mas makapal yung left side ko. hindi na yan magpapantay ng thickness pero sa definition maaring may remedy pa para magmukha syang pantay. problem din ito sa development ng lats natin, hirap magspread yung lats dahil uneven yung pull ng muscle sa magkabilang side.
here's my pic last June 2013, medyo defined pa yung likod ko dito kaya kung bubusisiin mo hindi pantay yung development
bwisit tong scoliosis na to e, kung wala lang ako nito ewan ko na lang. well, blessing na din kasi i dont know if i'll be as dedicated if i dont feel like an underdog
Oo nga no... Well, i'll make the most of what i have na lang. Although eversince lagi ako may hesitation sa mga ginagawa ko sa gym dahil sa possible long term effect sa spine ko, wala din naman ako choice. mas ok na yung may scolio pero malakas kesa may scolio na mahina hehehe
Astig! pagaralan ko nga training approach nya astig talaga, very inspiring! sana dati ko pa sya nakilala
Lowerbody October 23, 2013
Duration 9:10-10:25am
Legpress (shoulder width toes out)
320lbs x 20 x 2
400lbs x 15 x 2
500lbs x 10
Squats
230lbs x 8 x 2
250 x 5 x 2
270 x 3
230 x 8
Calf raises on legpress
400 x 20 x 7
Depletion Exercises:
Hang cleans
130lbs x 5
130 x 7
150 x 5
170 x 3 (PR)
180 x 1 (PR)
Bro with regards to the insulin topic sa kabilang thread may tanong ako sayo.
Kasi sa pagkaka'alam ko insulin is also caused by carb intake kaya suggested ang high gi carbs after workout.
Pero parang may nabasa ako somewhere na post mo na ang Whey (or BCAAna nasa whey?) ay nagcacause din ng insulin spike. Now my question is enough na ba yung insulin spike na galing sa Whey post workout?
Kahit hindi na mag consume ng carbs for maybe until 2-3hrs?
Nakuha ko lang yung 2-3hrs na yan sakin kasi after workout 2-3hrs pa ako nakaka-kain ng solid meal.
^yes, amino acids can elicit insulin response. So kung post WO paguusapan, insulin response from protein (BCAA or whey) is enough to shuttle aminos into your muscle. so no need to worry if you dont have carbs post WO (incase na wala ka lang choice or mataas naman yung carb intake mo pre WO).
take note lang na this scenario is for "protein synthesis". kung post WO carb intake for "glycogen replenishment" naman ang issue e another topic naman yun
^yes, amino acids can elicit insulin response. So kung post WO paguusapan, insulin response from protein (BCAA or whey) is enough to shuttle aminos into your muscle. so no need to worry if you dont have carbs post WO (incase na wala ka lang choice or mataas naman yung carb intake mo pre WO).
But best pa din ba kung may carbs post workout kahit mataas na carb intake pre wo?
take note lang na this scenario is for "protein synthesis". kung post WO carb intake for "glycogen replenishment" naman ang issue e another topic naman yun
Sa Glycogen replenishment naman, ok lang ba yung solid meal 2hrs post workout?
^yeah, dito na papasok yung importance of hitting your daily macros. regardless kahit mamove pa yan ng 4-5 hours as long as yung target carb intake mo makain mo at the end of the day ok lang. ofcourse shempre dapat sufficient yung carbs to fill your glycogen stores depende sa current goal mo. usually pag deficient ka sa calories (cutting) dont expect sufficeint glycogen replenishment, kaya sa mga ganitong times mas maganda mag manage ng meals para makasurvive ka sa cut kung bulking ka naman, malamng hindi mo madeplete yung glycogen sa katawan mo kaya wag masyado mabaliw kapag nakaramdam ng konting gutom
tama tama about sa insulin insulin, so na mirror yung mga nababasa ko sa reply ni boss vinch.
Pero majority of my meal comes from my post workout mostly carbs and proteins. minsan nga 80% nasa post na eh kaya talagang bochog ako pero kinabukasan naman tunaw na after i woke up.
Boss vinch, question about my inserting cardio sessions, tho di ko alam kung briskwalk o slow phased jog ito pero ang habol ko is steady state heart rate lang, hindi muna ako nag sprint due to deficits na talaga intake ko.
Eto routine ko boss paki critic :
Monday
Deadlift 5 movements after it, 10-15mins stationary bike cardio
Tuesday
Mostly jog 3 miles at slow phased
Wednesday
Chest day / bicep/triceps with 10-15mins stationary bike cardio
Thur
Full rest
Friday
Leg / shoulder after it 5mins stationary bike cardio
Sat rest
Sun jog
yan yung almost sched na ginawa ko pero syempre it varies sa schedule ko for the week ( call center )
I'm eating with a large deficit ngayun ( 1800 kcal workout days, 1300-1400 kcal rest days )
Goal last 2 months sa cut phase ko , plano ko sana ma tanggal na yung stubborn belly fat areas sa lower abs at love handles.
First of all.. if its working for you, then go ahead.
Now, lets break it down this way:
Total training hours spent for 1 week (estimate)
Cardio: 4hrs +/-
Weights: 6hrs +/-
Total: 10 hrs +/-
So roughly 1hr 20minutes per day ang total training hours mo kung didivide natin sa 7 days. Wala pa dyan yung other variables like work. Obvious naman na you are eating way too low on a weekly basis and worse on a monthly basis.
Kahit anong pilit mo sa katawan mo na iburn nya naman yung belly fat parang awa na nya e magtatampo lang lalo yan dahil deprived sa food. You think muscles lang ang gumagamit ng energy? Pag deprived ka sa food maghohold lalo katawan mo ng any possible source of energy.... fat
That's why the leaner you get, the harder to lose fat
Comments
Mabangis talaga disiplina ni vinch sa training at lalo na sa pagkaen sa kwento pa nga lang na ung 1kg na oatmeal 2 days lang nauumay nako eh. Un prob ko nung nagbulk ako kaya ngayon hirap magtunaw ng taba.
Dito talaga masasabi na you really are what you eat.
Duration: 7:55-9:15am
Warm up: Sumo Deadlifts
Superset
Flat DB press and Neutral grip pullups
80lbs x 15 / BW x 12 (2 sets)
100lbs x 10 / BW x 12
105lbs x 5
105lbs x 6
Incline DB press and BB rows
80lbs x 15 / 210lbs x 8 (2 sets)
Dips and Underhand pullups
BW+35 x 15 / BW+35 x 8 (2 sets)
One arm DB row
110lbs x 10 x 3 sets per arm
rope pressdown and tricep kickback
abwork 10 minutes
Subukan ko nga din yan minsan para may DL pa din ako.
Thanks sir!
Hanep sa warm up ng DL! Mamaw...hehe
here's my pic last June 2013, medyo defined pa yung likod ko dito kaya kung bubusisiin mo hindi pantay yung development
oo nga po sir, buset talaga itong scoliosis na ito, hadlang sa developmen. Pero gaya nga ng sinabi niyo, i will take this as a challenge sa sarili ko.
Maraming salamat ulit sir! cheers
This image halos kaparehas ng case mo sir hehe
Lowerbody October 23, 2013
Duration 9:10-10:25am
Legpress (shoulder width toes out)
320lbs x 20 x 2
400lbs x 15 x 2
500lbs x 10
Squats
230lbs x 8 x 2
250 x 5 x 2
270 x 3
230 x 8
Calf raises on legpress
400 x 20 x 7
Depletion Exercises:
Hang cleans
130lbs x 5
130 x 7
150 x 5
170 x 3 (PR)
180 x 1 (PR)
DB curls 30lbs x 15-20 x 5
Kasi sa pagkaka'alam ko insulin is also caused by carb intake kaya suggested ang high gi carbs after workout.
Pero parang may nabasa ako somewhere na post mo na ang Whey (or BCAAna nasa whey?) ay nagcacause din ng insulin spike. Now my question is enough na ba yung insulin spike na galing sa Whey post workout?
Kahit hindi na mag consume ng carbs for maybe until 2-3hrs?
Nakuha ko lang yung 2-3hrs na yan sakin kasi after workout 2-3hrs pa ako nakaka-kain ng solid meal.
Tia
take note lang na this scenario is for "protein synthesis". kung post WO carb intake for "glycogen replenishment" naman ang issue e another topic naman yun
sana malinaw
Seems what I'm currently doing is still fine. Hehe
Pero majority of my meal comes from my post workout mostly carbs and proteins. minsan nga 80% nasa post na eh kaya talagang bochog ako pero kinabukasan naman tunaw na after i woke up.
Boss vinch, question about my inserting cardio sessions, tho di ko alam kung briskwalk o slow phased jog ito pero ang habol ko is steady state heart rate lang, hindi muna ako nag sprint due to deficits na talaga intake ko.
Eto routine ko boss paki critic :
Monday
Deadlift 5 movements after it, 10-15mins stationary bike cardio
Tuesday
Mostly jog 3 miles at slow phased
Wednesday
Chest day / bicep/triceps with 10-15mins stationary bike cardio
Thur
Full rest
Friday
Leg / shoulder after it 5mins stationary bike cardio
Sat rest
Sun jog
yan yung almost sched na ginawa ko pero syempre it varies sa schedule ko for the week ( call center )
I'm eating with a large deficit ngayun ( 1800 kcal workout days, 1300-1400 kcal rest days )
Goal last 2 months sa cut phase ko , plano ko sana ma tanggal na yung stubborn belly fat areas sa lower abs at love handles.
Tho still doing leangains/IF method pa rin.
TIA
Now, lets break it down this way:
Total training hours spent for 1 week (estimate)
Cardio: 4hrs +/-
Weights: 6hrs +/-
Total: 10 hrs +/-
So roughly 1hr 20minutes per day ang total training hours mo kung didivide natin sa 7 days. Wala pa dyan yung other variables like work. Obvious naman na you are eating way too low on a weekly basis and worse on a monthly basis.
Kahit anong pilit mo sa katawan mo na iburn nya naman yung belly fat parang awa na nya e magtatampo lang lalo yan dahil deprived sa food. You think muscles lang ang gumagamit ng energy? Pag deprived ka sa food maghohold lalo katawan mo ng any possible source of energy.... fat
That's why the leaner you get, the harder to lose fat
Take a break muna from cutting pag plateau na.