Monch - I don't really know your goals dude so I can't advise. I see you weigh like 150 or so and based on your avi you look in good shape/not fat. Having said that, if I was training you I would say fuck cutting, let's put on some more size hehe!
My goal is to get to get to a low BF to see my abs sir hehehe. Coz I know the way to bulk effectively (I think for me at least.) compared to cutting which I never had been in before. So after this cutting cycle I would not do the same mistakes that I did since my last bulk. I'm dying to bulk sir believe me since this deficit is taking so much out of me. the next bulk I would like to get to 180-190lbs but with less BF compared to my 174 before.
Based on your pics you don't have too far to go to see them abs. Your progress looks good. Next time when you bulk, just do lean bulking. Remember the scale isn't as important as the mirror - you can't flex fat hehe. Obviously getting up to 180+ lean will take some time, so be prepared to make pumping iron and eating soundly a lifestyle and not a chore.
My avi is from earlier this year - I had to make it grayscale bcoz the color pic was over 10kb. Thanks bro!
I mean yung format lang ng training mo sa legs same pattern one heavy day and one hypertrophy day in a week. Pero yung exercises syembre magkaibang magkaiba.
Monch- baka mag conflict sa current goal mo kasi ang Conjugate system of training is geared towards strength training. Actually puro PL's gumagamit ng training method nato.
OK lang sir mighty, kahit for reference muna. Sa sunod ko kasing bulk mag JOH program ako na 2 days STR and 3 day Hypertrophy training baka may applicable saken.
Try mo yung Cube training method ni Brandon Lillly mas feasible sya kesa sa Conjugate method since ang daming equipment na kailangan sa conjugate method na wala sa mga gyms dito.
Pinagaaralan ko din yung conjugate monch. Sa ngayon basa basa lang ako at research about it kung possible maincorporate sya training ko. Kay sir mighty din ako nagtatanong.
Sir i will be reading them just for info for my next bulk. Still gonna stick with what i'm doing now (maxOT) but geared more on the pump and contractions.@vinch
^sana brah. Hoping din maganda end result and not lose to much muscle mass. Pero sa susunod na bulk ko tirahin ko rear delts kulang sa karne e.
Di ako nakapunta sa gym at may sakit ang baby ko kaya dito na lang sa bahay nagbuhat. Was supposed to hit delts pero di ko makukumpleto ung program ko nag chest na lang ako. Tomorrow na lang ako mag shoulders/tri's. Workout went very good for me. Mas maganda incliniation ng bench ko di gaano ka steep kesa sa bakal gym ko mas sapul ang upper.
Chest/Abs
My plates are only up to 120lbs. Had to maximize it out since I have no choice. Concentrated on the contractions and slow negatives.
Incline BB
Barx15
30x15
70x15
100x12
WS - Slow on the negative and explosive on the positive. My BB is also heavier than the bakal gym (7ft vs 6ft)
120x12x9x8
Flat BB
120x10x9
Incline DB's
60x10x9
Flat DB
60x9x7 (fatigued)
Incline Flyes
30x12x11x9
DB flyes
30x10x9x6 (no more energy)
Weighted leg raises
10x12x8x3 (failed, core to fatigued from yesterday's workout. Muntik na ma injure at bumagsak ang DB malapit sa mukha ko WHEW close call!)
PWO Shake:
Gatorade + 2 scoops ON whey (fucking vanilla ice cream).
^matagal ko nang ginagawa yang ganyan brah di ko lang dine-detail hahaha.
mag 2 months nako na halos no carbs most probably 4-5x a week pwera lang pag cheat day. Kung mag carbs man ako sa umaga lang either 1 cup of oatmeal or rice. Frank Yang style cutting brah. Pag nagutom dun lang kakain para lang di magwala ung sikmura pero di bubusugin ganun lang hehehehe.
taena brah kaya nga mga posts ko minsan dito sa journal ko "its taking so much out of me" literal kasi lalo na mentally. Sa protein naman, basta workout days ko 2-4 scoops depende sa kinain ko sa buong araw. Tas pag cheat day di nako nag su-supp kasi tingin ko covered na ng mga pinag lalamon ko eh hehehe. More on pakiramdaman approach ako ngayon less stress sa pagco-compute sa cals, mas komportable ako sa ganitong setup kasi ung gutom na lang kalaban ko.
Kaya nga nagtatanong din ako ke vinch ng mga diskarte sa cheat days etc. Kabisado nya yung mga ganito eh
Comments
paki elaborate hahaha. sorry noob me.
pero from my understanding, same exercises din? ganun ba?
posted my current pic the other day http://pinoybodybuilding.com/Thread-Monching11-Project-Pogi-2013?page=220
currently weighing 155-157lbs.
edit:
New avi sir, lookin like DY there!
My avi is from earlier this year - I had to make it grayscale bcoz the color pic was over 10kb. Thanks bro!
depende kase yan kung ano aim mo, at kung ano condition mo kung cutting ka dapat preserved ang muscle so heavy and moderate reps mas ok.
depende din kung aim mo is strength, nde naman pde strngth ka 15reps tapos 90% ng 1rm mo lol!
Thanks sir, will do lean bulk. Maybe reach 170 but look way much different and carry less BF.
@sir mighty
anong exercises bale ung sa 2 days? pahinge naman ako.
@dalts
LOL 90% 15 reps pa. grabe naman un hahah
ahahaha di nga searchable sa google. I had to Jack Sparrow it!! basahin ko to sa byahe hehehehe
@vinch
Kita ko palng brah ung cliffs sa google natawa ako dito
http://www.deepsquatter.com/strength/archives/ls7.htm
Sir i will be reading them just for info for my next bulk. Still gonna stick with what i'm doing now (maxOT) but geared more on the pump and contractions.@vinch
Ahaha uu nga duduguin sa hirap
@sir mighty
Thanks!
Reference photo ko for the week. Sana sa sunod na monday may changes ule.
Will hit shoulders, tris and abs later.
Besides, pinaghirapan natin yun ah! kaya vain vain lang din!
Di ako nakapunta sa gym at may sakit ang baby ko kaya dito na lang sa bahay nagbuhat. Was supposed to hit delts pero di ko makukumpleto ung program ko nag chest na lang ako. Tomorrow na lang ako mag shoulders/tri's. Workout went very good for me. Mas maganda incliniation ng bench ko di gaano ka steep kesa sa bakal gym ko mas sapul ang upper.
Chest/Abs
My plates are only up to 120lbs. Had to maximize it out since I have no choice. Concentrated on the contractions and slow negatives.
Incline BB
Barx15
30x15
70x15
100x12
WS - Slow on the negative and explosive on the positive. My BB is also heavier than the bakal gym (7ft vs 6ft)
120x12x9x8
Flat BB
120x10x9
Incline DB's
60x10x9
Flat DB
60x9x7 (fatigued)
Incline Flyes
30x12x11x9
DB flyes
30x10x9x6 (no more energy)
Weighted leg raises
10x12x8x3 (failed, core to fatigued from yesterday's workout. Muntik na ma injure at bumagsak ang DB malapit sa mukha ko WHEW close call!)
PWO Shake:
Gatorade + 2 scoops ON whey (fucking vanilla ice cream).
Only meal today:
2 orders of arroz ala cubana
1 adobong sigarilyas
Post workout meal ko later:
4 big size BBQ
Namamaga pecs ko LOL.
Ilan lang carbs mo?
Parang wala ka yatang rice?
mag 2 months nako na halos no carbs most probably 4-5x a week pwera lang pag cheat day. Kung mag carbs man ako sa umaga lang either 1 cup of oatmeal or rice. Frank Yang style cutting brah. Pag nagutom dun lang kakain para lang di magwala ung sikmura pero di bubusugin ganun lang hehehehe.
Di ko yata kaya yan ah haha.
Pero protein intake mo paano?
Kaya nga nagtatanong din ako ke vinch ng mga diskarte sa cheat days etc. Kabisado nya yung mga ganito eh
Enge nga link niyan para lang "mabasa" ko dahil wala ako balak gawen yan sa ngayon haha. Basa lang muna haha
Ako sa 2 scoops, nanginginig na yung scooper with powder kung ilalagay ko ba yung 2nd scoop hehe..
#poorproblem