@badass_vinch kaso iniisip ko pano ko ibabato ung wild card day. haha wasted na ko pag dating weekends tapos di pwede sat kasi mababasag na ko ng lunes haha
Pakiramdaman mo din if you need extra food. Especially carbs. Mistake ko dati masyado ako nagtipid sa carbs and went crazy sa protein. Aside sa mental torture and gastos, I think if I started with a little higher carb intake mas maganda sana yung recovery ko. I'm slamming minimum of 300g protein daily. Actually yung nagpataas dun ay yung whey since 100g galing dun.
@badass_vinch kaso iniisip ko pano ko ibabato ung wild card day. haha wasted na ko pag dating weekends tapos di pwede sat kasi mababasag na ko ng lunes haha
Hindi pa naman yan kelangan ngayon. Ipasok mo yan pag nakaadapt na katawan mo. It will take sometime kasi every WO wasted feeling ka talaga. Open for experimentation din every WO. Tsaka na yung wildcard hahanapin ng katawan mo yun.
@badass_vinch kaso iniisip ko pano ko ibabato ung wild card day. haha wasted na ko pag dating weekends tapos di pwede sat kasi mababasag na ko ng lunes haha
Hindi pa naman yan kelangan ngayon. Ipasok mo yan pag nakaadapt na katawan mo. It will take sometime kasi every WO wasted feeling ka talaga. Open for experimentation din every WO. Tsaka na yung wildcard hahanapin ng katawan mo yun.
copya sir V. SARAP! matagal tagal na ko di sinaktan ng katawan katulad neto. sult ang DOMS 2 days + haha hangang ngaun nga medyo may pakiramdam padin ung back ko chaka pecs haha
* ahhaha tumirik ako pinulikat ung hams ko bigla knowing na naka stretching na ko neto. di pa fully reciovered sa doms galing nung wed training fak. haha
Stationary bike : 5 mins
Russian twist
20lbs kettle x 20 -20 -20 - 20
side crunches
x30 each sides
heel touches
x20
Superset
Flat bench
175 x 12-10-11-10
BB rows
185 x 12-12-12-11
Superset
Incline DB press (HS grip)
170 (65ea) x 12 -12 -12
Machine row
220 x 12 -12-12
Superset
DB shoulder press
50 x 12-12-12
Chest assisted DB row
130 (65ea) x12 -12 -12
Antagonist training bro ah. matry nga din yan bro. Anong napapansin mo bro na advantage?
yessir. Badass training. haha. ung gma advantage nya madali ko nagagawa ung exercises kasi back to back so cut time agad sa gym (tho madami ako ginagawa kaya parang ganun din ung oras ko haha) mas hinihingal ako, mas napapagod ako. mas feel ko na nag woworkout tlga ako. i dont feel guilty when i eat overboard. LOL. ang tagal lang ng recovery neto. naka m-w-f ako pero parang whole week walang rest ung katawan ko sa pag recover. sunday yesterday i still feel doms from my legs last wed and the wo from last fri. parang mas mataas testos ko dito
inincorporate ko ung sayo ung dati mo? or naguluhan na ko sa dami? fak. haha. tangalin ko or palitan ko? oo nga e biglang may single nagulat din ako. parang bahala na ginawa ko naalng. lol.
nga pala sir V. bench press. dati nag 1 inch apart ako. ngayon dinidikit ko sa chest on a little bit wier grip. thoughts? pero parang mas taxing sa shoulder ung to chest na bpress
inincorporate ko ung sayo ung dati mo? or naguluhan na ko sa dami? fak. haha. tangalin ko or palitan ko? oo nga e biglang may single nagulat din ako. parang bahala na ginawa ko naalng. lol.
nga pala sir V. bench press. dati nag 1 inch apart ako. ngayon dinidikit ko sa chest on a little bit wier grip. thoughts? pero parang mas taxing sa shoulder ung to chest na bpress
ok lang yung pulldowns/pullovers minsan pang tie in ko lang after ng push and pull. Ikaw bahala kung gusto mo gawin.
kung kaya ng mobility, why not. Magvavary naman yung ROM sa distance ng grip mo. Mas wide mas kaya itouch sa chest but of course find your sweet spot (no rules there)
inincorporate ko ung sayo ung dati mo? or naguluhan na ko sa dami? fak. haha. tangalin ko or palitan ko? oo nga e biglang may single nagulat din ako. parang bahala na ginawa ko naalng. lol.
nga pala sir V. bench press. dati nag 1 inch apart ako. ngayon dinidikit ko sa chest on a little bit wier grip. thoughts? pero parang mas taxing sa shoulder ung to chest na bpress
ok lang yung pulldowns/pullovers minsan pang tie in ko lang after ng push and pull. Ikaw bahala kung gusto mo gawin.
kung kaya ng mobility, why not. Magvavary naman yung ROM sa distance ng grip mo. Mas wide mas kaya itouch sa chest but of course find your sweet spot (no rules there)
na coconscious lang siguro ko dun cguro sa mga nag dapat lower to chest pa daw. e for the longest time sinasabi ko naman na nag vavary sa tao ung hit nung muscle. salamat sir V! sarapp ng feeling ng ganitong wo.. haha. parang buong lingo akong ubos! lol
inincorporate ko ung sayo ung dati mo? or naguluhan na ko sa dami? fak. haha. tangalin ko or palitan ko? oo nga e biglang may single nagulat din ako. parang bahala na ginawa ko naalng. lol.
nga pala sir V. bench press. dati nag 1 inch apart ako. ngayon dinidikit ko sa chest on a little bit wier grip. thoughts? pero parang mas taxing sa shoulder ung to chest na bpress
ok lang yung pulldowns/pullovers minsan pang tie in ko lang after ng push and pull. Ikaw bahala kung gusto mo gawin.
kung kaya ng mobility, why not. Magvavary naman yung ROM sa distance ng grip mo. Mas wide mas kaya itouch sa chest but of course find your sweet spot (no rules there)
na coconscious lang siguro ko dun cguro sa mga nag dapat lower to chest pa daw. e for the longest time sinasabi ko naman na nag vavary sa tao ung hit nung muscle. salamat sir V! sarapp ng feeling ng ganitong wo.. haha. parang buong lingo akong ubos! lol
Basta wag ka lang totopakin na mag extra WO days lalo na pag napadami kain mo, may negative comment or ghindi mo natripan condition mo for that day.
Basta wag ka lang totopakin na mag extra WO days lalo na pag napadami kain mo, may negative comment or ghindi mo natripan condition mo for that day.
ano repercussion nun sir v?? na wala ka na tlgang room for recovery noh?
matindi kasi ang EPOC ng ganyang style of training. It's like you're doing crossfit the smart way, incorporating bodybuilding, power, cardio, endurance and other aspects of strength in every WO all in 1 week. But unlike crossfit, you're WOs are designed for hypertrophy (sprinkled with the WHATEVER IT TAKES to gain muscle philosophy). There's no need to overdo it. Train too much, rest enough, repeat.
Abs circuit:
leg crunches x 20
lying leg raise x 20
crunches x 20
flutter kicks x 20
side crunches x 20 ea side
heel touch x 20
Superset:
Dips
bw (200-202.5) x 13-13-13
Vbar pullups
bw (200-202x5) x 11-11-11
Superset:
flat DB press (HS grip)
140 (70ea) x 12 -12 -10
Pullups
bw (200-202.5) x 8 - 7 - 7
Superset:
Incline DB press
130 (65ea) x 12 - 12 -11
Pullups machine (Assisted)
bw - 40lbs (162-+) x 8-8-7
Giant Set
Incline db flyes
90 (45ea) x 12 -12 -12
Lat pull down - ung new machine gamit, sira na naman ung traditional na machine.
168 (ata) x 12 -12 -12
Incline machine press (rev grip)
115 x 12 -12 -12
Superset:
Seated rear delt raises
50 (25ea) x 12 -12 -12
Rev grip db rows
90 (45ea) x 12 -12 -12
Normal - pero dapat super set to, hiniwalang ko nalang, di na kaya umangat nung soulders ko hahaha
Seared db lat raises
40 (20ea) x 12 -12 -12
grabe parang mahirap padin ngayon. it did not get any better. haha. pero qestion lang
1. Mas mahirap ba tlga ang HS grip kesa normal grip sa presses
2. ung weight na binuhat ko last week ng same day, mas bumigat ngayon for some reason?
3. nga-nga na ko pag dating dun sa 3rd pullups kaya nasa assited machine pullups nalang
1. Depende, slightly better sya sa tama sa chest versus the traditional grip but it's more challenging to balance the weights. Minsan try mo yung neutral grip or underhand grip DB presses sa low incline bench... Nasty!
2. Excellent, hindi ka na hesitant. At hindi naman dapat gumaan yung binubuhat mo just because the tempo is unusual. Your strength is there already, kung may bababa man or hindi aangat it's either your muscular or cardio endurance kasi dependent yun sa breathing and rest (oxygen delivery). For sure maangat mo yung weight, question is kung ilang reps magagawa mo.
1. Depende, slightly better sya sa tama sa chest versus the traditional grip but it's more challenging to balance the weights. Minsan try mo yung neutral grip or underhand grip DB presses sa low incline bench... Nasty!
-very true! mahina kasi tlga ung left shoulders ko. pag naka normal grip ako ok lang medyo weak pero kaya ibalanse. pero pag naka hs grip parang nangangatog ung left ko na kelangan kong effortan para umayos tlga ung pag stabilize nung pag buhat. pano ung underhand db low incline! fak! hirap na gna ko sa underhand grip sa inlcline machine haha
2. Excellent, hindi ka na hesitant. At hindi naman dapat gumaan yung binubuhat mo just because the tempo is unusual. Your strength is there already, kung may bababa man or hindi aangat it's either your muscular or cardio endurance kasi dependent yun sa breathing and rest (oxygen delivery). For sure maangat mo yung weight, question is kung ilang reps magagawa mo. - ah so ok lang na kahit last week akala ko kaya ko angatan ung weights, turns out, un lang pala tlga kaya kop buhatin. natatakot ako mag dagdag ng weights at ibaba ung reps na mimind fuck ako na apg mababa ung reps, bumaba sa 12 reps, hindi ko mamamax ung workout ko. (something wrng with my head)
Basta wag ka muna magfocus sa weight, reps, techniques, time. Mahalaga ngayon ay makaadapt katawan mo sa intensity. As long as within striking distance yung mga poundage na ginagamit mo no need to worry and as long as satisfied ka with your performance wag ka na magduda. Mos importantly kung feel mo ba ginagawa mo or palagay mo niloloko mo lang sarili mo.
Nagside bends din naman din ako lagi. Wag mo lang gawin 5x5 side bends or side bends superset with pasimpleng flex imaginary abs in the mirror.
Dagdagan mo pa yung squats. kahit lighter weights after the 225s. 2 back off sets 175lbs x 15 and 135lbs x 20 (minimal rest)
haha. na conscious kasi ako dun sa napag usapan natin nakaraan. haha.
parang drop sets? kulang pba? cge sir V gawin ko. grabe padin ung pagod kagabe. kala ko mag aadopt katawan ko i guess not. di ganun kabilis with this type of WO haha. hingal kabayo padin. d pa nga nag rerecover ung delts ko from monday e haha
Nagside bends din naman din ako lagi. Wag mo lang gawin 5x5 side bends or side bends superset with pasimpleng flex imaginary abs in the mirror.
Dagdagan mo pa yung squats. kahit lighter weights after the 225s. 2 back off sets 175lbs x 15 and 135lbs x 20 (minimal rest)
haha. na conscious kasi ako dun sa napag usapan natin nakaraan. haha.
parang drop sets? kulang pba? cge sir V gawin ko. grabe padin ung pagod kagabe. kala ko mag aadopt katawan ko i guess not. di ganun kabilis with this type of WO haha. hingal kabayo padin.
not necessarily dropset. just do more sets. prioritize mo yung squat sa araw na yan
Squats = DOMS
135 x 20
175 x 15
225 x 12 12 12
175 x 15
135 x 20
OR = Sick leave
135 x 20
175 x 15
225 x 12 12 12 12 12
OR = Orthopedic
135 x 20,20
175 x 15,15
225 x 12, 12
255 x 6,6,6,6
175lbs x AMRAP
Nagside bends din naman din ako lagi. Wag mo lang gawin 5x5 side bends or side bends superset with pasimpleng flex imaginary abs in the mirror.
Dagdagan mo pa yung squats. kahit lighter weights after the 225s. 2 back off sets 175lbs x 15 and 135lbs x 20 (minimal rest)
haha. na conscious kasi ako dun sa napag usapan natin nakaraan. haha.
parang drop sets? kulang pba? cge sir V gawin ko. grabe padin ung pagod kagabe. kala ko mag aadopt katawan ko i guess not. di ganun kabilis with this type of WO haha. hingal kabayo padin.
not necessarily dropset. just do more sets. prioritize mo yung squat sa araw na yan
Squats = DOMS
135 x 20
175 x 15
225 x 12 12 12
175 x 15
135 x 20
OR = Sick leave
135 x 20
175 x 15
225 x 12 12 12 12 12
OR = Orthopedic
135 x 20,20
175 x 15,15
225 x 12, 12
255 x 6,6,6,6
175lbs x AMRAP
haha pucha sick leave hahahahaahahha!!!!! parang gusto ko itry ung DOMS muna then mag sisick leave ako haha
Set 1
175lbs x 30 reps
10 barbell rows
10 deadlifts
10 shrugs
Set 2
225lbs x 24 reps
8 barbell rows
8 deadlifts
8 shrugs
bale tuloy tuloy yan walang bitawan ng barbell, straps will help.
kelan ko incorporate yan? andito ko sa office nnananakit katawa, habang binabasa ko ung deathrows na yan natatawa nalang ako at napapailing hahaha
Maganda yang warm up or finisher sa back dominant upper body day kasi sapul buong posterior chain. Shempre hindi mo maalis na maging in favor sa pressing. Dadating yung time hahabulin mo yung back. Pwede din instead na magcardio ka, yan nalang. Start light then add weight every set.
Comments
Hindi pa naman yan kelangan ngayon. Ipasok mo yan pag nakaadapt na katawan mo. It will take sometime kasi every WO wasted feeling ka talaga. Open for experimentation din every WO. Tsaka na yung wildcard hahanapin ng katawan mo yun.
copya sir V. SARAP! matagal tagal na ko di sinaktan ng katawan katulad neto. sult ang DOMS 2 days + haha hangang ngaun nga medyo may pakiramdam padin ung back ko chaka pecs haha
Burpees x 5 reps
* ahhaha tumirik ako pinulikat ung hams ko bigla knowing na naka stretching na ko neto. di pa fully reciovered sa doms galing nung wed training fak. haha
Stationary bike : 5 mins
Russian twist
20lbs kettle x 20 -20 -20 - 20
side crunches
x30 each sides
heel touches
x20
Superset
Flat bench
175 x 12-10-11-10
BB rows
185 x 12-12-12-11
Superset
Incline DB press (HS grip)
170 (65ea) x 12 -12 -12
Machine row
220 x 12 -12-12
Superset
DB shoulder press
50 x 12-12-12
Chest assisted DB row
130 (65ea) x12 -12 -12
Superset
Machine shoulder press
100 x12-12-12
TBAR row
170 x 12-12-12
Lat pull downs (rev grip)
140 x 12-12-12
Tricep pulldowns
120 x 12-12-12
Rear lat raises
50 (25ea) x 12-12-12
Side lat raises
50 (25ea) x 12-12-12
Front lat raises
50 (25ea) x 12-12-12
Ez bar curls 7/7/7
50 x 21 - 21- 21
Done
@badass_vinch check sir
corrected na sir V. haha. sarreh
yessir. Badass training. haha. ung gma advantage nya madali ko nagagawa ung exercises kasi back to back so cut time agad sa gym (tho madami ako ginagawa kaya parang ganun din ung oras ko haha) mas hinihingal ako, mas napapagod ako. mas feel ko na nag woworkout tlga ako. i dont feel guilty when i eat overboard. LOL. ang tagal lang ng recovery neto. naka m-w-f ako pero parang whole week walang rest ung katawan ko sa pag recover. sunday yesterday i still feel doms from my legs last wed and the wo from last fri. parang mas mataas testos ko dito
I mean, dinagdag mo lang to? kasi puro rows diba?
inincorporate ko ung sayo ung dati mo? or naguluhan na ko sa dami? fak. haha. tangalin ko or palitan ko? oo nga e biglang may single nagulat din ako. parang bahala na ginawa ko naalng. lol.
nga pala sir V. bench press. dati nag 1 inch apart ako. ngayon dinidikit ko sa chest on a little bit wier grip. thoughts? pero parang mas taxing sa shoulder ung to chest na bpress
ok lang yung pulldowns/pullovers minsan pang tie in ko lang after ng push and pull. Ikaw bahala kung gusto mo gawin.
kung kaya ng mobility, why not. Magvavary naman yung ROM sa distance ng grip mo. Mas wide mas kaya itouch sa chest but of course find your sweet spot (no rules there)
Basta wag ka lang totopakin na mag extra WO days lalo na pag napadami kain mo, may negative comment or ghindi mo natripan condition mo for that day.
ano repercussion nun sir v?? na wala ka na tlgang room for recovery noh?
matindi kasi ang EPOC ng ganyang style of training. It's like you're doing crossfit the smart way, incorporating bodybuilding, power, cardio, endurance and other aspects of strength in every WO all in 1 week. But unlike crossfit, you're WOs are designed for hypertrophy (sprinkled with the WHATEVER IT TAKES to gain muscle philosophy). There's no need to overdo it. Train too much, rest enough, repeat.
Eliptical trainer HIIT/SPRINT 10 mins
Abs circuit:
leg crunches x 20
lying leg raise x 20
crunches x 20
flutter kicks x 20
side crunches x 20 ea side
heel touch x 20
Superset:
Dips
bw (200-202.5) x 13-13-13
Vbar pullups
bw (200-202x5) x 11-11-11
Superset:
flat DB press (HS grip)
140 (70ea) x 12 -12 -10
Pullups
bw (200-202.5) x 8 - 7 - 7
Superset:
Incline DB press
130 (65ea) x 12 - 12 -11
Pullups machine (Assisted)
bw - 40lbs (162-+) x 8-8-7
Giant Set
Incline db flyes
90 (45ea) x 12 -12 -12
Lat pull down - ung new machine gamit, sira na naman ung traditional na machine.
168 (ata) x 12 -12 -12
Incline machine press (rev grip)
115 x 12 -12 -12
Superset:
Seated rear delt raises
50 (25ea) x 12 -12 -12
Rev grip db rows
90 (45ea) x 12 -12 -12
Normal - pero dapat super set to, hiniwalang ko nalang, di na kaya umangat nung soulders ko hahaha
Seared db lat raises
40 (20ea) x 12 -12 -12
Db front raises
40(20ea) x 12 -12 -12
Side bends
45 x 20-20-20 each sides
@badass_vinch
grabe parang mahirap padin ngayon. it did not get any better. haha. pero qestion lang
1. Mas mahirap ba tlga ang HS grip kesa normal grip sa presses
2. ung weight na binuhat ko last week ng same day, mas bumigat ngayon for some reason?
3. nga-nga na ko pag dating dun sa 3rd pullups kaya nasa assited machine pullups nalang
2. Excellent, hindi ka na hesitant. At hindi naman dapat gumaan yung binubuhat mo just because the tempo is unusual. Your strength is there already, kung may bababa man or hindi aangat it's either your muscular or cardio endurance kasi dependent yun sa breathing and rest (oxygen delivery). For sure maangat mo yung weight, question is kung ilang reps magagawa mo.
3. ok lang yun, consider it spotted
haha oo nga e! napaka daming activities!!! haha sarap eh :biggrin:
Eliptical trainer (hiit/sprint) 10 mins
Ab circuit:
Leg raises x 30
Crunches x 30
russian twist kettle bell 20 x 20-20-20
45 lbs plate side bends (dont hate me sir v haha) x 20-20-20
Squats
135 x 12
175 x 12
225 x 12 12 12
Leg press
240 x 12 -12 -12
Deadlifts
175 x 12
225 x 10 -10 -10
Ham curls
130 x 12 -12 -12
Leg extensions
160 x 12 -12 -12
Calf raises (on leg press)
235 x 30- 30 - 30
Incline DB curls
50 (25ea) x 15-15-15
BB curlz (ez) 7/7/7
50 x 21 -21 -21
cable hammer curls (controlled slow motion ung pababa)
40 (20ea) x 15-15-15
P.S. kala ko dadali at masasanay na ko ngayong week kaso hindi. grabe padin ung pagod ko. hinahabol ko hininga ko mayat maya. bllaahhh
Dagdagan mo pa yung squats. kahit lighter weights after the 225s. 2 back off sets 175lbs x 15 and 135lbs x 20 (minimal rest)
haha. na conscious kasi ako dun sa napag usapan natin nakaraan. haha.
parang drop sets? kulang pba? cge sir V gawin ko. grabe padin ung pagod kagabe. kala ko mag aadopt katawan ko i guess not. di ganun kabilis with this type of WO haha. hingal kabayo padin. d pa nga nag rerecover ung delts ko from monday e haha
not necessarily dropset. just do more sets. prioritize mo yung squat sa araw na yan
Squats = DOMS
135 x 20
175 x 15
225 x 12 12 12
175 x 15
135 x 20
OR = Sick leave
135 x 20
175 x 15
225 x 12 12 12 12 12
OR = Orthopedic
135 x 20,20
175 x 15,15
225 x 12, 12
255 x 6,6,6,6
175lbs x AMRAP
haha pucha sick leave hahahahaahahha!!!!! parang gusto ko itry ung DOMS muna then mag sisick leave ako haha
Example:
Set 1
175lbs x 30 reps
10 barbell rows
10 deadlifts
10 shrugs
Set 2
225lbs x 24 reps
8 barbell rows
8 deadlifts
8 shrugs
bale tuloy tuloy yan walang bitawan ng barbell, straps will help.
kelan ko incorporate yan? andito ko sa office nnananakit katawa, habang binabasa ko ung deathrows na yan natatawa nalang ako at napapailing hahaha
Maganda yang warm up or finisher sa back dominant upper body day kasi sapul buong posterior chain. Shempre hindi mo maalis na maging in favor sa pressing. Dadating yung time hahabulin mo yung back. Pwede din instead na magcardio ka, yan nalang. Start light then add weight every set.