Sir vinch ask ko lang ung abwork mo. curious kc ako sa exercises na ginagawa mo. Hehe. Gayahin ko sna. Right now kasi im only doing 3 exercises
Hanging leg raises. 3 sets x 10 reps
Cable crunches . 4 sets x 12 reps
Normal crunches 3 set x 21 reps
Is this ok? Medyo pagod na rn ako kasi since i usually do abs after my leg program. Squats palang ubos na lakas ko. Tpos once a week lang ako ng aabs.. :P
@dregg: nasa training blueprint ko yung ab exercises na ginagaw ko (nasa mga unang pages dito sa journal ko) pero ganito set up ko. After stretching i do a circuit of abwork consisting of 5-7 exercises without rest. I call it "station of the cross". Kasi i move around the gym after every set. Gets?
This is what i did last time per station:
Leg tucks 30 reps
Cable crunch 30 reps
Lying leg raise 15 reps w/ 10lbs dumbell between my feet
Incline board leg raises 15 reps
Roman chair twist to failure
Screwdriver (pauso ko lang)
Rest then repeat circuit (10minutes tapos na to)
You will notice that i train abs first to make sure i dont slack when i train it kasi pag sa huli tatamadin ka na. I train it also every WO as part of my warmup na din.
Tips:
1. Make sure you are doing full ROM lalo na on all leg raises. Lift your hips or else parang leg extension ang kakalabasan at singit mo sng magkaka-cuts.
2. Train abs first and often kung gusto mo ng abs. Why at the start? Kasi its easier to contract your abdominals pag wala ka pa masyado nainom na water. Pag madami kasi laman yung tyan mo tinutulak nung mga organs yung abdominal wall palabas kaya hirap mag squeeze.
3. Train your abs kahit bulking or cutting ka.
You will notice that i train abs first to make sure i dont slack when i train it kasi pag sa huli tatamadin ka na. I train it also every WO as part of my warmup na din.
It shows sir Vinch! Got that Dexter lookin' midsection goin' on.
Thanks guys! im not that lean right now. I miss being dry but i want to get bigger so i have to say goodbye to my abs for now. I can still see a hint of them so im not that paranoid im cooking something special for december coz im going to boracay.
Haha no problem:) super nanibago ako dun sa muscle house parang bitin ako. Or hindi lang siguro ako sanay sa gamit nila. Maluwang mga turnilyo at madulas pero ok mga machine nila. Wala akong home court advantage buti mabait yung bantay kahit magkalat at magbagsak. next time ulit bili ako. Nagustuhan din ni misis yung PM7 malamang ubos kagad to.
Ako din nanininago dun, mas maganda talaga sa bodyplus hehe. Mabait lang talaga bantay sa mhouse, feel at home kami kapag dun nagbubuhat hehe. Ayos yan boss sakto at magkalapit lng naman tayo.
@sevenstring: may range kasi ako na sinusundan pero not necessarily fixed ang intake ko on every macro. Either training or rest day, i stay within the lower or upper limit of my calorie range. I rarely do zigzag kasi kahit sa rest days i make sure i get in as much food for recovery and fuel for the next WO. Eto yung macro range ko ngayon.
P=250-320grams
C=270-450grams
F=60-90grams
The important thing to set is the range ex. For bulking 2700low-3k high
Kahit pa 2700 or 2900 calories lang makain ko daily, im safe that im eating enough but not too much.
Sa macro intake naman, ex. If i carb up, drop ko lang yung protein to the lowest limit pati yung fat para magfut yung high carb intake for that day.
Di ba mas okay na fix yung calories na kinakain mo for a bulk saying na its your maintenance+ (maintenance* 0.2) surplus? What's your purpose sir of having low and high days? thanks sir
@monching & milk: bumili kasi ako ng pm7 kay allen tapos inaya na nila ako magbuhat kasi dun sila sa gym na malapit sakin kahit sa cainta pako mangagaling. Try ko sumama sir sa official PBB GWO's basta available ako at kayang dumayo @yates: when im on a lean mass plan(bulk). Im strict as if im cutting. Not in terms of food choices but the calorie intake. On my example, 2700 calories is already above maintenance for me, so anything in excess of that will is still be a surplus BUT i limit that surplus to 3k cals so i dont gain as much weight. Why? Coz if you gain weight fast....IT'S FAT! hehehe
Sir I know that not going too overboard with regards to the surplus is good to minimize fat gains during a bulk that's what i have been doing as well though i don't go on low and high days i just keep it at around 300-400 surplus ( [maintenance] + [maintenance*1.5]) or adjust to atleast gain 0.5 to 1lb per week and i'm also keeping it at 300-400 constant even on rest days for recovery purposes, i mean why not do a strict 2700 cals everyday or a strict 3000 cals everyday? Why do you go on "high" "low" days what's the principle behind it? I'm just curious sir
You can have a fixed intake if you want. Its an individual thing but you have to factor in all the variables affecting your growth and recovery, rate of food digestion (especially the last meal) and sleep duration. There are days when i completely rest like i get up at 11am and go to bed at 9pm, i was awake for only 10 hours so no need to hit 3k for that day. Versus a rest day were i go to work and do my chores, i might hit 3k on that.
Regarding food digestion, for the IF practitioners. If you ate your last meal late at night or you went to a buffet and stuffed yourself, those food will stay into your stomach for long hours even up to tomorrow afternoon. The nutrients are still seeping into your bloodstreams so by the time you start counting calories, there is already a few hundred cals being processed in your gut which you didnt count. Very true for those who bulk without a good meal plan.
Anyway, observe and study how your body works. In the long run, that's all you need to know:)
You can have a fixed intake if you want. Its an individual thing but you have to factor in all the variables affecting your growth and recovery, rate of food digestion (especially the last meal) and sleep duration. There are days when i completely rest like i get up at 11am and go to bed at 9pm, i was awake for only 10 hours so no need to hit 3k for that day. Versus a rest day were i go to work and do my chores, i might hit 3k on that.
Regarding food digestion, for the IF practitioners. If you ate your last meal late at night or you went to a buffet and stuffed yourself, those food will stay into your stomach for long hours even up to tomorrow afternoon. The nutrients are still seeping into your bloodstreams so by the time you start counting calories, there is already a few hundred cals being processed in your gut which you didnt count. Very true for those who bulk without a good meal plan.
Anyway, observe and study how your body works. In the long run, that's all you need to know:)
This post deserves a gold medal! Well explained sir badass_vinch! A lot of wisdom on that single post.
It all boils down to this: Everyone is unique. What works for others may not work for you. The best approach is to ALWAYS LISTEN TO YOUR BODY and make the necessary adjustments.
You can have a fixed intake if you want. Its an individual thing but you have to factor in all the variables affecting your growth and recovery, rate of food digestion (especially the last meal) and sleep duration. There are days when i completely rest like i get up at 11am and go to bed at 9pm, i was awake for only 10 hours so no need to hit 3k for that day.
You mean, you always eat less than maintenance or eat at maintenance level on non-training days even when you're bulking ? By how much (percentage) you cut your calorie intake ?
Ang daming mathematician! Sakit sa mata puro numbers hehe.
Iba magbigay ng advice to si Vinch kasi he based it on experience hindi basta google lang or whatever like most of us do. Yes us, including me. Kaya masarap makasabay to sa buhat si Vinch sigurado madmi kayong maiuuwing knowlede. Just the way he talk, mapapansin mo agad na halos kabisado niya na katawan niya.
So pno boss Vinch? Next weekend ulit? Dadala na ko notebook at ballpen hehehe.
@nrg: gulo ba? Hehe Sorry kasi hirap idetail everything coz this is something i figured out over the years of trial and error. Pero ganito lang, 2700 cals is already a surplus but it is the lowest amount that i allow myself to eat. Meaning if i say i hit "low" thats not below maintenance but lowest surplus.
Also, dont go by percentage. Why? Coz if you say my protein intake is 50% of my daily calorie intake, there will be a problem if you take 3k cals vs 3500 cals coz 50% of those figures are far diffrent. You'll get lost. Especially if you dont prepare your meals. Even the smallest condiments you eat will pile up if you dont account them. % is a good guide but not very accurate. I always count gram per gram on every macro @allen, thanks man:) hindi pa ako sure bro pero pag pwede naman ako kahit late hahabol ako.
Comments
Hanging leg raises. 3 sets x 10 reps
Cable crunches . 4 sets x 12 reps
Normal crunches 3 set x 21 reps
Is this ok? Medyo pagod na rn ako kasi since i usually do abs after my leg program. Squats palang ubos na lakas ko. Tpos once a week lang ako ng aabs.. :P
This is what i did last time per station:
Leg tucks 30 reps
Cable crunch 30 reps
Lying leg raise 15 reps w/ 10lbs dumbell between my feet
Incline board leg raises 15 reps
Roman chair twist to failure
Screwdriver (pauso ko lang)
Rest then repeat circuit (10minutes tapos na to)
You will notice that i train abs first to make sure i dont slack when i train it kasi pag sa huli tatamadin ka na. I train it also every WO as part of my warmup na din.
Tips:
1. Make sure you are doing full ROM lalo na on all leg raises. Lift your hips or else parang leg extension ang kakalabasan at singit mo sng magkaka-cuts.
2. Train abs first and often kung gusto mo ng abs. Why at the start? Kasi its easier to contract your abdominals pag wala ka pa masyado nainom na water. Pag madami kasi laman yung tyan mo tinutulak nung mga organs yung abdominal wall palabas kaya hirap mag squeeze.
3. Train your abs kahit bulking or cutting ka.
Sana makatulong
It shows sir Vinch! Got that Dexter lookin' midsection goin' on.
pero good training tips sa abs yan ah. magawa nga
Til next workout ulit! Natawa ko dun kay taba ung bantay ayaw maniwalang d k krgado. Hehe
Pashare ng macro distribution mo sa workout at nonworkout days. Same din ang caloric surplus mo sa training at non training days?
Kaabang abang itong thread mo. Very inspiring.
P=250-320grams
C=270-450grams
F=60-90grams
The important thing to set is the range ex. For bulking 2700low-3k high
Kahit pa 2700 or 2900 calories lang makain ko daily, im safe that im eating enough but not too much.
Sa macro intake naman, ex. If i carb up, drop ko lang yung protein to the lowest limit pati yung fat para magfut yung high carb intake for that day.
Haha ewan ko kung clear
At the end of the day, Surplus is a surplus hehe
Sir I know that not going too overboard with regards to the surplus is good to minimize fat gains during a bulk that's what i have been doing as well though i don't go on low and high days i just keep it at around 300-400 surplus ( [maintenance] + [maintenance*1.5]) or adjust to atleast gain 0.5 to 1lb per week and i'm also keeping it at 300-400 constant even on rest days for recovery purposes, i mean why not do a strict 2700 cals everyday or a strict 3000 cals everyday? Why do you go on "high" "low" days what's the principle behind it? I'm just curious sir
Regarding food digestion, for the IF practitioners. If you ate your last meal late at night or you went to a buffet and stuffed yourself, those food will stay into your stomach for long hours even up to tomorrow afternoon. The nutrients are still seeping into your bloodstreams so by the time you start counting calories, there is already a few hundred cals being processed in your gut which you didnt count. Very true for those who bulk without a good meal plan.
Anyway, observe and study how your body works. In the long run, that's all you need to know:)
This post deserves a gold medal! Well explained sir badass_vinch! A lot of wisdom on that single post.
It all boils down to this: Everyone is unique. What works for others may not work for you. The best approach is to ALWAYS LISTEN TO YOUR BODY and make the necessary adjustments.
You mean, you always eat less than maintenance or eat at maintenance level on non-training days even when you're bulking ? By how much (percentage) you cut your calorie intake ?
Thanks
Iba magbigay ng advice to si Vinch kasi he based it on experience hindi basta google lang or whatever like most of us do. Yes us, including me. Kaya masarap makasabay to sa buhat si Vinch sigurado madmi kayong maiuuwing knowlede. Just the way he talk, mapapansin mo agad na halos kabisado niya na katawan niya.
So pno boss Vinch? Next weekend ulit? Dadala na ko notebook at ballpen hehehe.
Also, dont go by percentage. Why? Coz if you say my protein intake is 50% of my daily calorie intake, there will be a problem if you take 3k cals vs 3500 cals coz 50% of those figures are far diffrent. You'll get lost. Especially if you dont prepare your meals. Even the smallest condiments you eat will pile up if you dont account them. % is a good guide but not very accurate. I always count gram per gram on every macro