hehehe sarap ng sprints noh! tinitodo ko yung gradient ng treadmill and i put resistance bands on my knees kasi yung full speed sa treadmill sa amin nababagalan nako. Precor yung treadmill.
hehehe sarap ng sprints noh! tinitodo ko yung gradient ng treadmill and i put resistance bands on my knees kasi yung full speed sa treadmill sa amin nababagalan nako. Precor yung treadmill.
"Sarap" is a little bit misleading. Masarap sa first few rounds, pero once you are approaching the last few rounds, it is HELL! Longest 20s sprints of my life. Hahaha! :P
This is my first time to join the PBB GWO @ maximus den so i was excited. I dont have a particular plan for today but to have fun. So i ended up training almost everything because i want to use all their stuff hehe para sulit yung 100 pesos ko:) at talagang sinulit ko! Inikot ko lahat hehe
I recommend maximus den! Complete, new equipments, well maintained and great atmosphere. At home kahit first time
Warmup: legpress
200 x 20 x 3
300 x 15 x 2
350 x 15 x 1
Squats
200 x 12-16 x 3
220 x 8-10 x 2
230 x 5 reps
240 x 5 reps
250 x 3 reps
leg extensions 125 x 12-15 x 7
leg curl 110 x 10-12 x 5
Standing calf raise
500 x 20 x 5
back extensions 3 sets to failure
current weight: 172lbs
i wasn't expecting to gain 2lbs in 10 days because i felt i got leaner. i thought i dropped 1-2lbs after adding cardio on a regular basis. The plan is workinng for sure
@monching: mahaba kasi yung strap nun. ganun talaga ako mag weighted dips, luluwagan ko lang yung strap tapos ipapasok ko yung dumbell sa loob parang nakatali sya sa waist ko. ang laki nga lang masyado ng plates nung DB sa maximus. yung 80 lang ang kasya. sinubukan ko lang yung mga gamit nila kasi modern lahat e at standard. luma kasi gamit sa gym ko. hehehe
boss vinch, just a quick question regarding scoliosis. I was also diagnosed before with slight scoliosis and right now I'm having huge imbalance on my left and right leg/arm. A personal trainer friend of mine also noticed that I'm always leaning/favoring to my right side. This is mostly noticeable on compound movements (squats, deadlifts, bench press, ohp).
Could this be caused by scoliosis or probably because of default motor patterns?
uhmmm slight, probably yes to that. i can see in your avi that your upper abdominals are not aligned. it's hard to tell if it's caused by scoliosis or default motor patterns if you haven't monitored the imbalance for a long period. It could either be structural or functional scoliosis. it's hard to tell. since you started training on your late 20's or early 30's, the imbalance could have been aggravated by both because if the imbalance is already there before you started lifting, it will work against you if you're looking to strike a balance between strength gain and aesthetics. I dont do barbell BP, OHP and DL's lately because they require balance (which is impossible for a person with scoliosis). Squats is the only compound exercise i will always do for functionality and strength. if you will look at my logs, i always use dumbells, body weight and isolated machines because i want to make sure that both limbs are working. heres the probelm w/ scoliosis:
right side= strong but smaller muscles
left side= weak but bigger muscles@monching: pinkamabigat ko na siguro nasubukan is 100lbs na DB. kaso mabigat parang mabigat yung DB sa maximus ok na yung 80lbs. naka 10-12 reps ata ako pero tinigil ko na kasi baka mabiyak na balikat ko.
di ka naman mukhang nahirapan nung nag set ka eh. Parang gigil ka ng sa mg plates at DB's eh heheheh. Tipong bawal istorbohin pag bumubuhat. Pero agree ako sa maximus mas mabibigat DB's
gulat nga ako sinalpakan ni vinch ng 80's yung belt nya eh. grabe lakas sa mga push movements. imagine bw +80lbs to 100s! iniimagine ko pa lang makakalas na siko ko sa bigat lol!
hirap hawakan parang madulas, ang laki ng handle kaya bumibigay grip ko. sinubukan ko irow yung 100's nabibitawan ko na lalo na pag tumutulo yung pawis sa kamay ko. hehehe excited lang ako at nalilito kung ano uunahin ko gawin
gulat nga ako sinalpakan ni vinch ng 80's yung belt nya eh. grabe lakas sa mga push movements. imagine bw +80lbs to 100s! iniimagine ko pa lang makakalas na siko ko sa bigat lol!
Uu nga gulat din ako dun. Mahilig talaga mang gulat si vinch hahahahaha!
right side= strong but smaller muscles
left side= weak but bigger muscles
vinch, this really explains the phenomenon I'm experiencing right now! You totally nailed it and explained it well, in fact, a lot better than my physiothrerapist friend. Iba talaga yung experience/wisdom over theories. Maraming salamat!
I have stronger/smaller right thigh, but bigger/weaker left thigh. Same with delts and triceps. Hahaha!
Anyway, this also somewhat proves my theory on why I am always getting injury on my left side (low back pain and now the most recent strained left patellar tendon). I will now try to be more mindful with my movement patterns.
Haaaayyy... Hirap ng may scoliosis. Big props to you bro for managing it well and overcoming the deficiency!
gulat nga ako sinalpakan ni vinch ng 80's yung belt nya eh. grabe lakas sa mga push movements. imagine bw +80lbs to 100s! iniimagine ko pa lang makakalas na siko ko sa bigat lol!
Uu nga gulat din ako dun. Mahilig talaga mang gulat si vinch hahahahaha!
kita ko rin yan, npapailing ako after eh.. dayumm brah. hehe
yun may scoilosis din pala ako, mahina left ko pero malaki traps ko sa left kesa sa right na malakas, sa BP unang bumibigay talaga left ko kaya ini iba ko posisy0n paghiga para pumantay pag buhat ko pero safety 1st talaga.
@monching: nagswitch nako sa dumbells for pressing. barbell presses are not safe for my structure since i dont lay flat on the bench and yung pagbalance nung bar creates an unequal distribution of force pagpress ko. nagoovercompensate din yung strong side ko sa weak side and vice versa sa positive/negative part of movement. same effect din sa deadlift, kaya i switch my grip paminsan minsan para madistribute yung stress lalo na sa traps.
@riddler: i would advise that you still do BP, DL, OHP and Squats at this stage of your training despite the imbalance. just mix things up regularly or alternate compounds with isolations. this way you can observe further if your training is appropriate for you. on my experience, after i've built a good base of strength and size, suddenly alot of issues that i didn't notice in the process began to show up and ended up changing my style.
@rock: maganda kung may belt ka bro kasi malaking tulong yun lalo na pag mabigat na bibubuhat mo.@dregg: thanks bro!
@riddler: i would advise that you still do BP, DL, OHP and Squats at this stage of your training despite the imbalance. just mix things up regularly or alternate compounds with isolations. this way you can observe further if your training is appropriate for you. on my experience, after i've built a good base of strength and size, suddenly alot of issues that i didn't notice in the process began to show up and ended up changing my style.
Thanks! Those are actually the staple lifts of S2B and I'm not shying away from them anytime soon. I just need to pay extra attention on my form especially the imbalances and unequal distribution of force. Luckily, the S2B program addresses most of muscle imbalances by using unilateral exercises and of course isolation exercises. The mobility drills also helps a lot. Yun nga lang, pag structural and/or default motor patterns na ang kalaban, it really takes a lot of patience, perseverance and time to correct or somewhat alleviate the problem.
Salamat talaga ng marami sa inputs! I'll make sure to let my coach know regarding this matter and ask for advise too on how to handle this situation better. Big props to you bro!
Comments
Duration 7:50-9:30am
Stretch and abwork 20 minutes
Warmup legpress
200 x 20 x 3
300 x 15 x 3
Squats
200 x 12 x 4
220 x 8 x 3
Standind calf raise
400 x 20 x 5
Superset:
Squats 200 x 8 and legpress 200 x 15
10 minutes core workout
Cardio 30minutes
Duration 9:00-9:50am
stretching 10 minutes
Warm up: dips and pullups
Supersets: 3 sets
Weighted dips +80lbs x 15reps and Vbar chins x 10reps
Flat DP and supported dumbell rows
70lbs x 20 / 70lbs each x 10
80lbs x 15 / 70lbs each x 10
90lbs x 12 / 70lbs each x 10
Supersets: 2 sets
Incline DP 70lbs x 15reps and Weighted pullups +30lbs x 7 reps
rear laterals 40 lbs x 12-15 x 3
abwork 5 minutes
Inclined Sprints on treadmill (intervals) 30 minutes
Parehas tayo ng intervals bro. Medyo mas maiksi lang yung prescribed interval sa amin. 15 mins lang (doesn't include the warmp-up). Hehehe!
12%-15% incline, 13-15 km/h, 20s sprint, 10s rest (8-12 rounds)
"Sarap" is a little bit misleading. Masarap sa first few rounds, pero once you are approaching the last few rounds, it is HELL! Longest 20s sprints of my life. Hahaha! :P
This is my first time to join the PBB GWO @ maximus den so i was excited. I dont have a particular plan for today but to have fun. So i ended up training almost everything because i want to use all their stuff hehe para sulit yung 100 pesos ko:) at talagang sinulit ko! Inikot ko lahat hehe
I recommend maximus den! Complete, new equipments, well maintained and great atmosphere. At home kahit first time
Duration 8:12-9:40am
Stretch 10 minutes
Warmup: legpress
200 x 20 x 3
300 x 15 x 2
350 x 15 x 1
Squats
200 x 12-16 x 3
220 x 8-10 x 2
230 x 5 reps
240 x 5 reps
250 x 3 reps
leg extensions 125 x 12-15 x 7
leg curl 110 x 10-12 x 5
Standing calf raise
500 x 20 x 5
back extensions 3 sets to failure
current weight: 172lbs
i wasn't expecting to gain 2lbs in 10 days because i felt i got leaner. i thought i dropped 1-2lbs after adding cardio on a regular basis. The plan is workinng for sure
Could this be caused by scoliosis or probably because of default motor patterns?
uhmmm slight, probably yes to that. i can see in your avi that your upper abdominals are not aligned. it's hard to tell if it's caused by scoliosis or default motor patterns if you haven't monitored the imbalance for a long period. It could either be structural or functional scoliosis. it's hard to tell. since you started training on your late 20's or early 30's, the imbalance could have been aggravated by both because if the imbalance is already there before you started lifting, it will work against you if you're looking to strike a balance between strength gain and aesthetics. I dont do barbell BP, OHP and DL's lately because they require balance (which is impossible for a person with scoliosis). Squats is the only compound exercise i will always do for functionality and strength. if you will look at my logs, i always use dumbells, body weight and isolated machines because i want to make sure that both limbs are working. heres the probelm w/ scoliosis:
right side= strong but smaller muscles
left side= weak but bigger muscles@monching: pinkamabigat ko na siguro nasubukan is 100lbs na DB. kaso mabigat parang mabigat yung DB sa maximus ok na yung 80lbs. naka 10-12 reps ata ako pero tinigil ko na kasi baka mabiyak na balikat ko.
Uu nga gulat din ako dun. Mahilig talaga mang gulat si vinch hahahahaha!
vinch, this really explains the phenomenon I'm experiencing right now! You totally nailed it and explained it well, in fact, a lot better than my physiothrerapist friend. Iba talaga yung experience/wisdom over theories. Maraming salamat!
I have stronger/smaller right thigh, but bigger/weaker left thigh. Same with delts and triceps. Hahaha!
Anyway, this also somewhat proves my theory on why I am always getting injury on my left side (low back pain and now the most recent strained left patellar tendon). I will now try to be more mindful with my movement patterns.
Haaaayyy... Hirap ng may scoliosis. Big props to you bro for managing it well and overcoming the deficiency!
kita ko rin yan, npapailing ako after eh.. dayumm brah. hehe
@rock: maganda kung may belt ka bro kasi malaking tulong yun lalo na pag mabigat na bibubuhat mo.@dregg: thanks bro!
Thanks! Those are actually the staple lifts of S2B and I'm not shying away from them anytime soon. I just need to pay extra attention on my form especially the imbalances and unequal distribution of force. Luckily, the S2B program addresses most of muscle imbalances by using unilateral exercises and of course isolation exercises. The mobility drills also helps a lot. Yun nga lang, pag structural and/or default motor patterns na ang kalaban, it really takes a lot of patience, perseverance and time to correct or somewhat alleviate the problem.
Salamat talaga ng marami sa inputs! I'll make sure to let my coach know regarding this matter and ask for advise too on how to handle this situation better. Big props to you bro!