Squats
135lbs x 12 x 2
155lbs x 12 x 2
185lbs x 12 x 2
225lbs x 8 x 2
245lbs x 6
before going to the gym galing ako barber shop tapos nadulas ako on the way out. Sobrang awkward ng pagbagsak ko, bent and twisted left knee stretched out backwards at nakapatong sa gutter then right leg extremeky stretched out forward below the gutter. Basta it's devastating at ang sakit nya (left knee). Akala ko na-Paul George nako. Nakalakad naman ako at sumubok magsquat kahit labag sa loob pero deep inside i was very dissapointed not only because it's supposed to be legday but because of this stupid injury. Bahala na, observe ko pa kung ano mangyayare sa left knee ko. Sa ngayon limited movement and hirap tumayo at lumakad. Malas talaga ang bagong gym na pinupuntahan ko at again i did the same thing last WO. haaiissst!
Push press
135lbs x 10
155lbs x 5 x 2
185lbs x 3 x 2
Incline HS press
230lbs x 17
250lbs x 10
** on the 3rd rep dumulas yung handle dahil may nakabalot na leather umiikot tuloy. Ayun bagsak sa balikat ko buti hindi ako napano.. tsk!
INJURY UPDATE: Di ako nakatulog na maayos sa sobrang sakit ng tuhod ko. Sa gilid yung sakit malapit sa teardrop ng quads. Ngayon hirap lumakad at iderecho yung left leg. Parang ramdam ko na meron something twisted sa loob pero weird dahil hindi sya namamaga.
INJURY UPDATE: Di ako nakatulog na maayos sa sobrang sakit ng tuhod ko. Sa gilid yung sakit malapit sa teardrop ng quads. Ngayon hirap lumakad at iderecho yung left leg. Parang ramdam ko na meron something twisted sa loob pero weird dahil hindi sya namamaga.
nako ano nangyare dyan??? ung sa gilid ng tuhod mo sa outer par is LCL un sir vinch.
INJURY UPDATE: Di ako nakatulog na maayos sa sobrang sakit ng tuhod ko. Sa gilid yung sakit malapit sa teardrop ng quads. Ngayon hirap lumakad at iderecho yung left leg. Parang ramdam ko na meron something twisted sa loob pero weird dahil hindi sya namamaga.
nako ano nangyare dyan??? ung sa gilid ng tuhod mo sa outer par is LCL un sir vinch.
INJURY UPDATE: Di ako nakatulog na maayos sa sobrang sakit ng tuhod ko. Sa gilid yung sakit malapit sa teardrop ng quads. Ngayon hirap lumakad at iderecho yung left leg. Parang ramdam ko na meron something twisted sa loob pero weird dahil hindi sya namamaga.
nako ano nangyare dyan??? ung sa gilid ng tuhod mo sa outer par is LCL un sir vinch.
Nadulas ako kahapon :banghead:
saan??? nailalakad mo naman?? check mo ung motions sir pag ok naman goods yan. ako may schedule operation sa ACL Tear ko sa monday oct 13
INJURY UPDATE: Di ako nakatulog na maayos sa sobrang sakit ng tuhod ko. Sa gilid yung sakit malapit sa teardrop ng quads. Ngayon hirap lumakad at iderecho yung left leg. Parang ramdam ko na meron something twisted sa loob pero weird dahil hindi sya namamaga.
nako ano nangyare dyan??? ung sa gilid ng tuhod mo sa outer par is LCL un sir vinch.
Nadulas ako kahapon :banghead:
saan??? nailalakad mo naman?? check mo ung motions sir pag ok naman goods yan. ako may schedule operation sa ACL Tear ko sa monday oct 13
DI ko alam kung o or hindi. Masakit lang naman sa ilang angle pero nakapagsquat ako kahapon pero pilit. Mas masakit sya ngayon at mas mahirap maglakad.
INJURY UPDATE: Di ako nakatulog na maayos sa sobrang sakit ng tuhod ko. Sa gilid yung sakit malapit sa teardrop ng quads. Ngayon hirap lumakad at iderecho yung left leg. Parang ramdam ko na meron something twisted sa loob pero weird dahil hindi sya namamaga.
nako ano nangyare dyan??? ung sa gilid ng tuhod mo sa outer par is LCL un sir vinch.
Nadulas ako kahapon :banghead:
saan??? nailalakad mo naman?? check mo ung motions sir pag ok naman goods yan. ako may schedule operation sa ACL Tear ko sa monday oct 13
DI ko alam kung o or hindi. Masakit lang naman sa ilang angle pero nakapagsquat ako kahapon pero pilit. Mas masakit sya ngayon at mas mahirap maglakad.
have it checked sir vinch. bigyan mo na ng oras para may peace of mind ka. sana nothing serious like mine
Get well soon Sir Vinch...sana gumaling kagad ng mabilis kasi sagabal sa training pag may iniindang ganyan.
pero ikaw naman yung tao na hindi nagpapadaig sa mga ganyan din. :^^
Masakit pa din sya pero mas nagagalaw ko na ng maayos. Ang kinakabahan lang ako e hindi ko maderecho nyung leg ko (pag nagfeflex ng quads) pag Tinayo ko sya ng straight parang mababali.
Masakit pa din sya pero mas nagagalaw ko na ng maayos. Ang kinakabahan lang ako e hindi ko maderecho nyung leg ko (pag nagfeflex ng quads) pag Tinayo ko sya ng straight parang mababali.
Masakit pa din sya pero mas nagagalaw ko na ng maayos. Ang kinakabahan lang ako e hindi ko maderecho nyung leg ko (pag nagfeflex ng quads) pag Tinayo ko sya ng straight parang mababali.
ngaun ganun padin? pacheck mo na sir vinch!
Magulo kasi yung nararamdaman ko. May umayos at may sumakit din. Pero sa assessment ko mukhang hindi ito malala. Inaalala ko din kung pano ba ako bumagsak, kung may humampas ba sa tuhod ko aside sa natwist. Mataas kasi tolerance ko sa pain at medyo flexible lower body ko kaya ang hirap mag assume na grabe ito kasi madaming beses nako bumagsak, gumulong at natumba lalo na sa basketball. konting observe pa
This is my meal plan from September 4 to October 4. I didn't count macros (It's hard not to) but I ate the same thing weekly so that it will be easy to eliminate this and that. I cook the meat and veggies and the rest I buy it from the same source, same gotohan, same bakeshop, same branch. Weekends are more flexible, there were 2 days where i replaced my favorite goto combo meal with 2 cheese burgers, 2 chicken fillet sandwich and chicken fillet with rice but again same order for those 2 days. Other than that, the only extra meal I had was a large plate of pasta with pesta and chicken and a huge meat calzone last October 4.
MONDAY-FRIDAY
700g boiled pork tenderloin (95-98% lean)
2.5 scoops whey
2 cups rice
300g of mixed veggies (cabbage, malunggay, pechay, togue, kangkong)
1 cobra smart (on training days only)
1 cup coffee (non training days)
5pcs spanish bread
2pcs pan de hotdog
2 big pcs of chocolate crinkles
SATURDAY
600g boiled pork tenderloin (95-98% lean)
2.5 scoops whey
3 cups rice
1 Cobra Smart
1 large serving of lechon kawali with tokwa (ala tokwat baboy)
2 bowls of lugaw with laman
2 eggs
2 lumpiang togue
2 tokwa
4 big pcs of chocolate crinkles
SUNDAY
1 whole Andok's lechon manok
2 scoops whey
2.5 cups rice
1 Cobra Smart
2 bowls of lugaw with laman
2 eggs
1 lumpiang togue
1 tokwa
4 big pcs of chocolate crinkles
I'm inserting a short crash diet week which i started already this week. After this I'll continue enjoying my current diet and screw up my gains once again.
1 kilo boiled chicken breast fillet
1 scoop whey
1 cup brewed coffee (with sugar & cream)
1 peanut butter jelly sandwich
1 cup rice
1 cup sauteed malunggay and pechay
Nice ito inaabangan ko ang meal plan. maraming maraming salamat dito sir V malaking tulong ito lalo na sa mga newbie na hirap na hirap kung ano ba ang dapat kainin.
Question Sir V, from M-F for example instead of pork tenderloin papalitan namin ng Tuna, Tilapia, Bangus. mga ilang Grams ang pwede samin? or depende ito sa weight namin?
Nice ito inaabangan ko ang meal plan. maraming maraming salamat dito sir V malaking tulong ito lalo na sa mga newbie na hirap na hirap kung ano ba ang dapat kainin.
Question Sir V, from M-F for example instead of pork tenderloin papalitan namin ng Tuna, Tilapia, Bangus. mga ilang Grams ang pwede samin? or depende ito sa weight namin?
Yes depende sa weight and sa needs yung protein requirement natin. Kung susundin mo yung recommended 1g protein/lb of BW, shempre magkakaiba tayo. Then factor in mo yung current goal para malaman mo kung kelangan mo ng extra protein and how much yung extra na kelangan mo.
Sa protein source, yes kahit anong meat pwede. Pero dapat alam mo kung ano makukuha mo sa meat na yun. For example, ako I prefer chicken breast and tenderloin kasi easy to cook, walang tapon na buto/taba and verl low in fat content. Since mababa fat nya at boiled pa luto ko, kampante ako na wala ako masyado makukuhang fat sa kanya. Mas may freedom tuloy ako kumain ng ibang fatty foods na masarap. Unlike kung canned tuna in oil, poproblemahin ko pa kung which food ang babawasan/papalitan just to ensure na magfifit yung fat macros ko. Ganun lang, give and take.
Kaso take note na personal diet ko yan and I wont recommend it to others dahil designed yan para sa katawan ko, metabolism ko, training demand, eating behaviour and personal choice. :sport:
Salamat ulit dito Sir V. Dati kasi wala akong paki pagdating dito as in kain lang ako ng kain then na realize ko mali pala ginagawa kong bulk. Nag try ako mag clean bulk in just 2 months ang layo ng difference less lang talaga ang fats ang nadagdag saken sinabayan ko pa ng cardio un nga lang medyo nahirapan ako at tight ako sa budget para sa clean bulk. Atleast dahil dito may mga ideas na ako or pattern na susundin konting revise lang ung fit para sa katawan ko. Yes depende sa metabolism ng katawan naten mas maganda talaga pagaralan ng husto ang kinakain kung gusto ng magandang katawan :sport:
Salamat ulit dito Sir V. Dati kasi wala akong paki pagdating dito as in kain lang ako ng kain then na realize ko mali pala ginagawa kong bulk. Nag try ako mag clean bulk in just 2 months ang layo ng difference less lang talaga ang fats ang nadagdag saken sinabayan ko pa ng cardio un nga lang medyo nahirapan ako at tight ako sa budget para sa clean bulk. Atleast dahil dito may mga ideas na ako or pattern na susundin konting revise lang ung fit para sa katawan ko. Yes depende sa metabolism ng katawan naten mas maganda talaga pagaralan ng husto ang kinakain kung gusto ng magandang katawan :sport:
Try mo magexperiment kumain ng same meals, same amount, same sources, same time for 6-8 weeks then observe mo yung changes sa katawan mo especially sa weight and body composition. Then after that experiment try mo naman kainin yung same amount and same meals sa iba ibang oras naman for another 6-8 weeks, track your observations and results ulit. Then experiment na naman, same volume of food but replace some foods (macros) with other sources pero same amount lang dapat for another 6-8 weeks.
First time ko gumising ng walang gana magtraining kaya natulog nalang ako. Dati kahit wala sa mood, tinatamad or kung ano mang reason e nagbubuhat ako. 1 week na din akong walang whey protein, ubos na din preWO stack ko kahit fishoil dati pa. Pero di ko trip bumili. Green mag, extra joss at cobra nalang natira. So, from here magsisimula ulit ako bumalik sa proper training. Hintayin ko lang maayos schedule ko para di ko mapabayaan family ko at the same time hinihintay gumaling yung tuhod ko kasi ang sakit pa din nya. Siguro hangang end of the year pa na uncertain ang training ko. Basta ang goal ko lang muna ay mamaintain yung lakas ko at wag na sa maaksidente. Buti na lang wala ako problem sa diet kahit pilitin kong magpabaya hindi ko magawa kasi hinahanap ng katawan ko ang chicken breast, veggies and rice.
Standing OHP
70lbs x 15 x 2 *
130lbs x 12 x 2 **
160lbs x 10 ***
190lbs x 5
200lbs x 3
* finished with back extensions x 15
** finished with side bends 30lbs x 30 per side
*** finished with hanging leg raises x 8 and lying leg raises x 20
Thank you bro... Nice article but I guess this is my goal ngaun, " And some people train for something, generally a sport or a specific, deadline-limited target. These are the lifters who stand the most to gain by regularly reviewing their progress and adjusting their plan accordingly."
Injury Update:
Sobrang sakit pa rin ng left knee ko. Mentally frustrating dahil hindi ko alam kung hangang kelan ako maghihintay guminhawa sya. Ayaw ko pacheck up dahil I'm hoping na makukuha pa sa pahinga. I train with caution but I still push it as far as my body can handle. I'm not trying to impress anyone not even myself na kaya ko pa rin magheavy kahit may threatening injury. It's just how I happened to be.
Comments
Duration 6:00-8:45pm
Stretching 10 minutes
Squats
135lbs x 12 x 2
155lbs x 12 x 2
185lbs x 12 x 2
225lbs x 8 x 2
245lbs x 6
before going to the gym galing ako barber shop tapos nadulas ako on the way out. Sobrang awkward ng pagbagsak ko, bent and twisted left knee stretched out backwards at nakapatong sa gutter then right leg extremeky stretched out forward below the gutter. Basta it's devastating at ang sakit nya (left knee). Akala ko na-Paul George nako. Nakalakad naman ako at sumubok magsquat kahit labag sa loob pero deep inside i was very dissapointed not only because it's supposed to be legday but because of this stupid injury. Bahala na, observe ko pa kung ano mangyayare sa left knee ko. Sa ngayon limited movement and hirap tumayo at lumakad. Malas talaga ang bagong gym na pinupuntahan ko at again i did the same thing last WO. haaiissst!
Push press
135lbs x 10
155lbs x 5 x 2
185lbs x 3 x 2
Incline HS press
230lbs x 17
250lbs x 10
** on the 3rd rep dumulas yung handle dahil may nakabalot na leather umiikot tuloy. Ayun bagsak sa balikat ko buti hindi ako napano.. tsk!
Dips
BW+45lbs x 20
BW+70lbs x 18
BW+90lbs x 13
Pullups
BW+25lbs x 12 x 2
BW+45lbs x 7
Flat DB press
75lbs x 20
90lbs x 12 x 2
Standing DB press
50lbs x 12
60lbs x 10
Walkhome 30minutesKonting ingat mga tol....
nako ano nangyare dyan??? ung sa gilid ng tuhod mo sa outer par is LCL un sir vinch.
Nadulas ako kahapon :banghead:
saan??? nailalakad mo naman?? check mo ung motions sir pag ok naman goods yan. ako may schedule operation sa ACL Tear ko sa monday oct 13
DI ko alam kung o or hindi. Masakit lang naman sa ilang angle pero nakapagsquat ako kahapon pero pilit. Mas masakit sya ngayon at mas mahirap maglakad.
have it checked sir vinch. bigyan mo na ng oras para may peace of mind ka. sana nothing serious like mine
pero ikaw naman yung tao na hindi nagpapadaig sa mga ganyan din. :^^
ngaun ganun padin? pacheck mo na sir vinch!
Magulo kasi yung nararamdaman ko. May umayos at may sumakit din. Pero sa assessment ko mukhang hindi ito malala. Inaalala ko din kung pano ba ako bumagsak, kung may humampas ba sa tuhod ko aside sa natwist. Mataas kasi tolerance ko sa pain at medyo flexible lower body ko kaya ang hirap mag assume na grabe ito kasi madaming beses nako bumagsak, gumulong at natumba lalo na sa basketball. konting observe pa
MONDAY-FRIDAY
700g boiled pork tenderloin (95-98% lean)
2.5 scoops whey
2 cups rice
300g of mixed veggies (cabbage, malunggay, pechay, togue, kangkong)
1 cobra smart (on training days only)
1 cup coffee (non training days)
5pcs spanish bread
2pcs pan de hotdog
2 big pcs of chocolate crinkles
SATURDAY
600g boiled pork tenderloin (95-98% lean)
2.5 scoops whey
3 cups rice
1 Cobra Smart
1 large serving of lechon kawali with tokwa (ala tokwat baboy)
2 bowls of lugaw with laman
2 eggs
2 lumpiang togue
2 tokwa
4 big pcs of chocolate crinkles
SUNDAY
1 whole Andok's lechon manok
2 scoops whey
2.5 cups rice
1 Cobra Smart
2 bowls of lugaw with laman
2 eggs
1 lumpiang togue
1 tokwa
4 big pcs of chocolate crinkles
I'm inserting a short crash diet week which i started already this week. After this I'll continue enjoying my current diet and screw up my gains once again.
1 kilo boiled chicken breast fillet
1 scoop whey
1 cup brewed coffee (with sugar & cream)
1 peanut butter jelly sandwich
1 cup rice
1 cup sauteed malunggay and pechay
Question Sir V, from M-F for example instead of pork tenderloin papalitan namin ng Tuna, Tilapia, Bangus. mga ilang Grams ang pwede samin? or depende ito sa weight namin?
Yes depende sa weight and sa needs yung protein requirement natin. Kung susundin mo yung recommended 1g protein/lb of BW, shempre magkakaiba tayo. Then factor in mo yung current goal para malaman mo kung kelangan mo ng extra protein and how much yung extra na kelangan mo.
Sa protein source, yes kahit anong meat pwede. Pero dapat alam mo kung ano makukuha mo sa meat na yun. For example, ako I prefer chicken breast and tenderloin kasi easy to cook, walang tapon na buto/taba and verl low in fat content. Since mababa fat nya at boiled pa luto ko, kampante ako na wala ako masyado makukuhang fat sa kanya. Mas may freedom tuloy ako kumain ng ibang fatty foods na masarap. Unlike kung canned tuna in oil, poproblemahin ko pa kung which food ang babawasan/papalitan just to ensure na magfifit yung fat macros ko. Ganun lang, give and take.
Kaso take note na personal diet ko yan and I wont recommend it to others dahil designed yan para sa katawan ko, metabolism ko, training demand, eating behaviour and personal choice. :sport:
Try mo magexperiment kumain ng same meals, same amount, same sources, same time for 6-8 weeks then observe mo yung changes sa katawan mo especially sa weight and body composition. Then after that experiment try mo naman kainin yung same amount and same meals sa iba ibang oras naman for another 6-8 weeks, track your observations and results ulit. Then experiment na naman, same volume of food but replace some foods (macros) with other sources pero same amount lang dapat for another 6-8 weeks.
Duration 8:40-10:15am
Stretching 10 minutes
Warm up:
Ab wheel 5 minutes
Leg press 150lbs x 30
Sumo Deadlift
115lbs x 15
165lbs x 15
215lbs x 15
265lbs x 1
Flat Bench Press
115lbs x 15
165lbs x 15
215lbs x 15
235lbs x 8
235lbs x 10
Seated Cable Rows
170lbs x 15
200lbs x 12
Standing Machine Shoulder Press
140lbs x 15
160lbs x 12 x 2
Chest Supported DB Rows
80lbs x 10 x 3
Side laterals (dropset)
30lbs, 25lbs, 20lbs, 15lbs x 10 each
Rear laterals
30lbs x 15 x 3
Walk home 10 minutes
Duration 7:15-9:49pm
Stretching 15 minutes
Squats
140lbs x 12 x 2
190lbs x 12 x 2
240lbs x 10 x 2
260lbs x 8 x 2
260lbs x 6 x 2
Incline BP
115lbs x 12 x 2 (pause bench)
165lbs x 12 (pause bench)
195lbs x 18 (explosive presses)
215lbs x 5 x 3 (5 reps every 10 seconds)
Flat DB Press superset with Pullups
80lbs x 15 / BW x 15
90lbs x 15 / BW x 15
Chins
BW+25lbs x 12
BW+50lbs x 6 x 2
One Arm DB Rows
90lbs x 12 each arm
100lbs x 12 x 3 each arm
Standing DB Press
50lbs x 12 x 3
Machine Dips superset with Cable OH Tricep Extension
150lbs x 25 / 50lbs x 12
230lbs x 20 / 50lbs x 12
260lbs x 15 / 50lbs x 12
Hammer Curls
50lbs x 10 x 3 per arm
40lbs x 12 per arm
Seated Calf Raises
150lbs x 20 x 3
Calf Presses
320lbs x 30
420lbs x 30
520lbs x 20 x 2
Walk home 10 minutes
Duration 9:20-10:20am
Stretching 5 minutes
Standing OHP
70lbs x 15 x 2 *
130lbs x 12 x 2 **
160lbs x 10 ***
190lbs x 5
200lbs x 3
* finished with back extensions x 15
** finished with side bends 30lbs x 30 per side
*** finished with hanging leg raises x 8 and lying leg raises x 20
Side laterals
25lbs x 15 x 5
Bent over raises
35lbs x 12 x 3
Front raises
25lbs x 12 x 3
Walk home 10 minutes
Duration 8:15-10:20am
Stretching 15 minutes
Warm up:
Leg press 250lbs x 20 x 2
Squats
135lbs x 30
165lbs x 20
185lbs x 20
235lbs x 10
255lbs x 15
285lbs x 10
Deadlift
155lbs x 10
195lbs x 10
235lbs x 10
265lbs x 10
315lbs x 10
365lbs x 5
385lbs x 3
Standing Calf Raises
400lbs x 25 x 5
Walk home 10 minutes
Duration 8:35-11:00 am
Stretching 15minutes
Incline Benchpress**
115lbs, 135lbs, 165lbs, 185lbs x 15 reps
215lbs x 10
240lbs x 6
Flat Benchpress**
215lbs x 10 x 2
250lbs x 6
**Superset with Chin ups x 10 reps
Barbell Rows
165lbs x 15
185lbs x 15
215lbs x 15
235lbs x 12
250lbs x 8
One Arm DB Rows
100lbs x 12 each
120lbs x 10 each
130lbs x 8 each
130lbs x 6 each
Machine Dips
200lbs x 20
250lbs x 15
270lbs x 12
320lbs x 10
Hammer DB Curls
50lbs x 10 x 5 each
40lbs x 10 each
Bent Over Raises
30lbs x 15 x 2
Hip Thrust/Reverse Crunch 7 sets x 15 reps
Walkhome 15 minutes
100lbs versus 130lbs
This might help
http://www.t-nation.com/training/crossfit-and-starting-strength
Injury Update:
Sobrang sakit pa rin ng left knee ko. Mentally frustrating dahil hindi ko alam kung hangang kelan ako maghihintay guminhawa sya. Ayaw ko pacheck up dahil I'm hoping na makukuha pa sa pahinga. I train with caution but I still push it as far as my body can handle. I'm not trying to impress anyone not even myself na kaya ko pa rin magheavy kahit may threatening injury. It's just how I happened to be.