It's Friday once again and I'm looking forward for my big cheat meal. As usual 2 boxes of pizza is my first option. The thing is I'm half hearted about eating that much. I know i need it especially now that my I'm working out, exercising or whatever everyday. My appetite has been low for months already. In fact, most of my meals are forced down 3 hours before bed. I know that all my food are just enough for the day, sometimes more but never TOO much. I've been analyzing how my body responds to my current weight since it's safe to say that my body was able to hold on to it for several months already (I'm around 180-182lbs). I'm looking at body composition, strength gains, injuries, food intake, recovery, functionality, speed etc. Among all of these, I'm very skeptical with my appetite and the injuries i suffered.
I encountered a lot of joint problems but I dont count my scoliosis as one of them or the main reason for everything because I'm already used to it. I was thinking if my body can handle my current weight and still function normally like before. My knees, hamstrings, groin and lower back were always banged up and slow to recover especially when i went as high as 187-190lbs. Thank God I was able to manage everything and still train intensely. I think I found my sweet spot at 180-182lbs where I could do my thing with less stress on my joints while being functional also.
Back to my appetite issues, for many years I was weighing 160-170lbs (lean) versus this year where I stayed above 180lbs (lean). I used to eat massive amounts of food 3-4 days in a week especially on weekends and mid-week refeeds. On regular days, I only eat what is planned but to be honest to myself I still want to eat more. It's like what ever goal I'm working at I always want to eat more even when I'm already full and satisfied my cravings. Last year, I’m at the buffet table 2-3 times a week! I never ate less than 6 full plates not counting drinks and desserts. So basically even if I ever went short on food half of the week, my refeeds and cheat days will compensate way more than what i lacked. As I grow and gain weight, my eating habits stayed the same, my appetite is still there and i made sure I'm well fed everyday. Last April, i cranked up my training a bit to drop some weight beacuse I'm starting to feel heavy and slow. Diet and nutrition wise, very minimal changes. Still high on calories but i slowly dropped my protein and increased my carbs and fat. I let the training do the work. From 4-5 times a week, I pushed it to 5-6 a week and now I'm training everyday. As my weight fluctuates up and down for several months, I noticed that my appetite dropped. The cravings are there, the eating habits were the same but I get full very fast. I no longer have the eating swagger on weekends, the eating frenzy doesn't feel exciting and I think I had buffet only once this year. I've been observing this behaviour for several months and I am certain that this isn't some boredom with food or anything related with mood. The fact that Im training more made me wonder how come I dont feel hungry and obliged to eat.
My analysis:
I was 5'10 1/2 when i was 17 years old and could possibly be 5'11 if I dont have scoliosis. After 12 years of training, I'm now 5'8 1/2 - 5'9. All those years that I'm weighing 160ish-170+lbs are kinda underweight if my true structure is for a 5'11 guy. Those made me think that probably the reason why my body keeps craving for food before is because I'm not really feeding it the right amount for my size. After all the eating and hard training I did from last year, I gained 20lbs from 160-180lbs and I'm still lean (187lbs kinda puffy but still muscular). Could it be that I found the right weight and body composition for me that's why my body doesn't feel deprived anymore? A lot of MMA athletes, boxers even bodybuilders transition from different weight classes to find where they can perform better. I’ll keep track of my progress until the end of the year and see if I could keep this weight and make good gains with it
Honestly, nagulat at bumilib ako bro kung papano mo obserbahan yung sarili at katawan mo kahit alam naman natin na pwede ng ipang-sampa yan.
Ako, akala ko everything is smooth na sa side mo. Pero hindi pala, may mga worries ka pa rin pala bro at bantay na bantay mo every part ng body building journey mo.
Nung nakita kita yun ata yung time 160-170 ka, pero ang pinaka bumilib ako ay yung umabot ka ngaun ng 180+ pero hindi nag bago yung pagiging lean mo.
Congrats bro and kung ano man yung mga issues mo, isipin mo na lang, ano pa yung samin. Haha ...
i know, anu man ang hinahangad mo para sa katawan / health mo eh matatagpuan mo rin. ikaw pa!
at kami naman, natututo sayo lalo na sa salitang dedication at hard work.
more reps for you good luck idol!
Wow! Prowler push! Matagal ko na rin gusto subukan yan eh, problem lang, walang prowler sled dito sa disyerto.
Improvised lang yan bro, pero halos same lang sa totoong prowler. Basta may space ka at privacy madami ka magagawang improvised na exercises
Oo nga. Agree. Problema lang dito, I have all the space in the world, pero yung privacy ang major concern especially sa mga gym dito. Minsan nga, dinala ko yung suspension trainer (trx like) ko sa gym and I got odd stares and lots of question kung ano daw yun, ano benefits, and worse, the trainer even told me na nakakasagabal daw sa ibang nagtratraining. Oh well, ganun talaga, hirap makisama talaga sa ibang lahi and mentality. Haha!
Suggestion din ni Jason Ferruggia as substitute sa prowler push is yung pag-push ng kotse or any vehicle. I might do this pag makahanap ako ng training partner to hold the wheel and apply brakes as necessary. Hirap din makahanap ng training partner dito who has the same passion as yourself eh, lahat ng nakikilala ko puro ningas kugon lang. Gym for a week or two, after that, wala na, hindi na mahagilap. Haayy! Pero I'm not losing hope. Pag gusto, madaming paraan! Hehe!
Wow! Prowler push! Matagal ko na rin gusto subukan yan eh, problem lang, walang prowler sled dito sa disyerto.
Improvised lang yan bro, pero halos same lang sa totoong prowler. Basta may space ka at privacy madami ka magagawang improvised na exercises
Oo nga. Agree. Problema lang dito, I have all the space in the world, pero yung privacy ang major concern especially sa mga gym dito. Minsan nga, dinala ko yung suspension trainer (trx like) ko sa gym and I got odd stares and lots of question kung ano daw yun, ano benefits, and worse, the trainer even told me na nakakasagabal daw sa ibang nagtratraining. Oh well, ganun talaga, hirap makisama talaga sa ibang lahi and mentality. Haha!
Suggestion din ni Jason Ferruggia as substitute sa prowler push is yung pag-push ng kotse or any vehicle. I might do this pag makahanap ako ng training partner to hold the wheel and apply brakes as necessary. Hirap din makahanap ng training partner dito who has the same passion as yourself eh, lahat ng nakikilala ko puro ningas kugon lang. Gym for a week or two, after that, wala na, hindi na mahagilap. Haayy! Pero I'm not losing hope. Pag gusto, madaming paraan! Hehe!
Hayaan mo lang yung mga hindi nakakaintindi basta gawin mo yung kelangan mo gawin. Although hindi talaga maiiwasan yung awkwardness pag may gingawa tayong unusual sa paningin ng iba. Basta mukhang alam mo naman yung ginagawa mo e hindi ka gano papansinin ng ibang tao. Ang mahirap e yung gumagawa ng unusual exercises tapos mukhang hindi nya alam yung ginagawa nya or walang tamang purpose. Very common yan sa mga gym dito sa Pinas hehe
^ Kahapon nga, I did some "tiger crawls" and as usual, I got those awkward stares and odd laughs again. Haha! Ignore mode na lang ako. Bahala sila sa buhay nila. lol
sir Vince, how can you deal po naman if when you are doing deadlifts tapos bigla kang sasabihan ng gym mates mo na maiinjury ako sa ginagawa ko? preaching kind and form of exercise dahil un daw mas maganda sa tinatarget kong muscle? i even told him na nag deadlift ako and i read that doing this kind of exercise will gain overall strength but sinabi nya wag magpapaniwala sa mga nababasa at hindi ko matatarget ang other body parts using deadlift? hayz, nasira tuloy ung workout ko..sorry po sir Vince nahijack ko ung thread mo thanks in advance...
sir Vince, how can you deal po naman if when you are doing deadlifts tapos bigla kang sasabihan ng gym mates mo na maiinjury ako sa ginagawa ko? preaching kind and form of exercise dahil un daw mas maganda sa tinatarget kong muscle? i even told him na nag deadlift ako and i read that doing this kind of exercise will gain overall strength but sinabi nya wag magpapaniwala sa mga nababasa at hindi ko matatarget ang other body parts using deadlift? hayz, nasira tuloy ung workout ko..sorry po sir Vince nahijack ko ung thread mo thanks in advance...
First, great job for doing Deadlifts. Maraming benefits ang deadlift, aside from overall raw strength, kakapal yung traps ang upper back mo, erectors, hamstrings at lalakas posterior chain mo. Yun nga lang mahirap magdeadlift kaya hindi lahat ng tao gusto sya gawin. Karamihan ng mga may ayaw sa DL e yung mahilig sa isolation exercises and pumped feeling while lifting based sa mga nakausap ko. Same lang tayo ng naexperience kasi madami din nagsasabi sakin ng ganyan especially yung sa mga kanto gym. Minsan pa nga susubukan pa nila buhatin yung bar just to see kung gano kabigat. Wag mo na lang pansinin, either curious lang sila sa ginagawa mo or naiinggit dahil hindi nila alam kung pano magdeadlift. :clean:
sir Vince, how can you deal po naman if when you are doing deadlifts tapos bigla kang sasabihan ng gym mates mo na maiinjury ako sa ginagawa ko? preaching kind and form of exercise dahil un daw mas maganda sa tinatarget kong muscle? i even told him na nag deadlift ako and i read that doing this kind of exercise will gain overall strength but sinabi nya wag magpapaniwala sa mga nababasa at hindi ko matatarget ang other body parts using deadlift? hayz, nasira tuloy ung workout ko..sorry po sir Vince nahijack ko ung thread mo thanks in advance...
First, great job for doing Deadlifts. Maraming benefits ang deadlift, aside from overall raw strength, kakapal yung traps ang upper back mo, erectors, hamstrings at lalakas posterior chain mo. Yun nga lang mahirap magdeadlift kaya hindi lahat ng tao gusto sya gawin. Karamihan ng mga may ayaw sa DL e yung mahilig sa isolation exercises and pumped feeling while lifting based sa mga nakausap ko. Same lang tayo ng naexperience kasi madami din nagsasabi sakin ng ganyan especially yung sa mga kanto gym. Minsan pa nga susubukan pa nila buhatin yung bar just to see kung gano kabigat. Wag mo na lang pansinin, either curious lang sila sa ginagawa mo or naiinggit dahil hindi nila alam kung pano magdeadlift. :clean:
thanks po sir Vince sa advise...kanto gym po yan and ang laki nung gym mate na nagsabi sakin nyan kaya opo lang ako ng opo kaya iniwan ko na lang muna ung area at lumipat sa ibang area ng gym. 1st exercise ko pa naman din un that day tapos ganun, nasira tuloy ung PR ko hehe...balitaan ko kau sir Vince sa mga susunod na araw if makita pa din nya ko nagdeadlift
sir Vince, how can you deal po naman if when you are doing deadlifts tapos bigla kang sasabihan ng gym mates mo na maiinjury ako sa ginagawa ko? preaching kind and form of exercise dahil un daw mas maganda sa tinatarget kong muscle? i even told him na nag deadlift ako and i read that doing this kind of exercise will gain overall strength but sinabi nya wag magpapaniwala sa mga nababasa at hindi ko matatarget ang other body parts using deadlift? hayz, nasira tuloy ung workout ko..sorry po sir Vince nahijack ko ung thread mo thanks in advance...
First, great job for doing Deadlifts. Maraming benefits ang deadlift, aside from overall raw strength, kakapal yung traps ang upper back mo, erectors, hamstrings at lalakas posterior chain mo. Yun nga lang mahirap magdeadlift kaya hindi lahat ng tao gusto sya gawin. Karamihan ng mga may ayaw sa DL e yung mahilig sa isolation exercises and pumped feeling while lifting based sa mga nakausap ko. Same lang tayo ng naexperience kasi madami din nagsasabi sakin ng ganyan especially yung sa mga kanto gym. Minsan pa nga susubukan pa nila buhatin yung bar just to see kung gano kabigat. Wag mo na lang pansinin, either curious lang sila sa ginagawa mo or naiinggit dahil hindi nila alam kung pano magdeadlift. :clean:
thanks po sir Vince sa advise...kanto gym po yan and ang laki nung gym mate na nagsabi sakin nyan kaya opo lang ako ng opo kaya iniwan ko na lang muna ung area at lumipat sa ibang area ng gym. 1st exercise ko pa naman din un that day tapos ganun, nasira tuloy ung PR ko hehe...balitaan ko kau sir Vince sa mga susunod na araw if makita pa din nya ko nagdeadlift
basta next time, finish your set. kahit pa ano sabihin nila. kalimitan yung may ayaw sa DL ayaw din sa squat. Wag ka lang papayag kontrahin ka pa nya sa squat haha
Comments
Duration 10:00-10:45am
Swimming and water drills
Duration 9:45-10:55am
Stretching 10 minutes
Zercher Squats
100lbs x 10
130lbs x 10
160lbs x 8
Zercher Deadlift
100lbs x 8
130lbs x 8
160lbs x 6
200lbs x 5
230lbs x 5
Chins
BW x 10
BW+35lbs x 8 x 2
BW+50lbs x 8
BW x 12
Hanging Wipers 2 sets
Toes to bar 2 sets
Dips
BW x 15
BW+50lbs x 15
BW+85lbs x 12
BW+100lbs x 12
Toes to bar 2 sets
Dragon flags 2 sets
Stretching 5 minutes
Duration 10:00-10:45am
Stretching 5 minutes
Swimming and some foot work drills
Duration 9:40-10:55am
Stretching 15 minutes
Squats
100lbs x 15
130lbs x 15
160lbs x 15
200lbs x 10
230lbs x 6 x 2
Bulgarian Split Squats
BW+70lbs x 15 per leg
BW+100lbs x 12 per leg
BW+140lbs x 9 left leg / 10 right leg
Leg press
320lbs x 25
420lbs x 20
520lbs x 20
600lbs x 15
Calf presses
520lbs x 20-30 reps x 7
It's Friday once again and I'm looking forward for my big cheat meal. As usual 2 boxes of pizza is my first option. The thing is I'm half hearted about eating that much. I know i need it especially now that my I'm working out, exercising or whatever everyday. My appetite has been low for months already. In fact, most of my meals are forced down 3 hours before bed. I know that all my food are just enough for the day, sometimes more but never TOO much. I've been analyzing how my body responds to my current weight since it's safe to say that my body was able to hold on to it for several months already (I'm around 180-182lbs). I'm looking at body composition, strength gains, injuries, food intake, recovery, functionality, speed etc. Among all of these, I'm very skeptical with my appetite and the injuries i suffered.
I encountered a lot of joint problems but I dont count my scoliosis as one of them or the main reason for everything because I'm already used to it. I was thinking if my body can handle my current weight and still function normally like before. My knees, hamstrings, groin and lower back were always banged up and slow to recover especially when i went as high as 187-190lbs. Thank God I was able to manage everything and still train intensely. I think I found my sweet spot at 180-182lbs where I could do my thing with less stress on my joints while being functional also.
Back to my appetite issues, for many years I was weighing 160-170lbs (lean) versus this year where I stayed above 180lbs (lean). I used to eat massive amounts of food 3-4 days in a week especially on weekends and mid-week refeeds. On regular days, I only eat what is planned but to be honest to myself I still want to eat more. It's like what ever goal I'm working at I always want to eat more even when I'm already full and satisfied my cravings. Last year, I’m at the buffet table 2-3 times a week! I never ate less than 6 full plates not counting drinks and desserts. So basically even if I ever went short on food half of the week, my refeeds and cheat days will compensate way more than what i lacked. As I grow and gain weight, my eating habits stayed the same, my appetite is still there and i made sure I'm well fed everyday. Last April, i cranked up my training a bit to drop some weight beacuse I'm starting to feel heavy and slow. Diet and nutrition wise, very minimal changes. Still high on calories but i slowly dropped my protein and increased my carbs and fat. I let the training do the work. From 4-5 times a week, I pushed it to 5-6 a week and now I'm training everyday. As my weight fluctuates up and down for several months, I noticed that my appetite dropped. The cravings are there, the eating habits were the same but I get full very fast. I no longer have the eating swagger on weekends, the eating frenzy doesn't feel exciting and I think I had buffet only once this year. I've been observing this behaviour for several months and I am certain that this isn't some boredom with food or anything related with mood. The fact that Im training more made me wonder how come I dont feel hungry and obliged to eat.
My analysis:
I was 5'10 1/2 when i was 17 years old and could possibly be 5'11 if I dont have scoliosis. After 12 years of training, I'm now 5'8 1/2 - 5'9. All those years that I'm weighing 160ish-170+lbs are kinda underweight if my true structure is for a 5'11 guy. Those made me think that probably the reason why my body keeps craving for food before is because I'm not really feeding it the right amount for my size. After all the eating and hard training I did from last year, I gained 20lbs from 160-180lbs and I'm still lean (187lbs kinda puffy but still muscular). Could it be that I found the right weight and body composition for me that's why my body doesn't feel deprived anymore? A lot of MMA athletes, boxers even bodybuilders transition from different weight classes to find where they can perform better. I’ll keep track of my progress until the end of the year and see if I could keep this weight and make good gains with it
Grabe iba ka talaga. Tumatayo balahibo ko sa dedication mo sir bro.
Kuha na ng personal trainer, strength and conditioning coach hehe, and nutritionist hehe
Honestly, nagulat at bumilib ako bro kung papano mo obserbahan yung sarili at katawan mo kahit alam naman natin na pwede ng ipang-sampa yan.
Ako, akala ko everything is smooth na sa side mo. Pero hindi pala, may mga worries ka pa rin pala bro at bantay na bantay mo every part ng body building journey mo.
Nung nakita kita yun ata yung time 160-170 ka, pero ang pinaka bumilib ako ay yung umabot ka ngaun ng 180+ pero hindi nag bago yung pagiging lean mo.
Congrats bro and kung ano man yung mga issues mo, isipin mo na lang, ano pa yung samin. Haha ...
i know, anu man ang hinahangad mo para sa katawan / health mo eh matatagpuan mo rin. ikaw pa!
at kami naman, natututo sayo lalo na sa salitang dedication at hard work.
more reps for you good luck idol!
baka sakaling kailangan mo pa ng motivation.. IDOL...:sport:
Duration: 11:00-11:45am
Stretching 5 minutes
Swimming and some abwork
Duration 1:40-3:45pm
Stretching 15 minutes
Rack Deadlift (shin level)
130lbs x 10
200lbs x 10
260lbs x 10
300lbs x 8
330lbs x 6
370lbs x 4
400lbs x 1
400lbs x 2
Dips BW x 15
Flat DB press
50lbs x 15
70lbs x 20
80lbs x 18
100lbs x 10
100lbs x 11.5
CGBP
160lbs x 15
200lbs x 10
230lbs x 7
Dips BW x 20
DB shoulder press
50lbs x 15(Arnold press)
70lbs x 12
50lbs x 20
Side latetals
30lbs x 15 x 4
Bent over latetals
30lbs x 15 x 4
Preacher curls superset with DB curls
80lbs x 10 / 30lbs each x 10 (3 sets standing)
90lbs x 8 / 30lbs each x 12 (2 sets seated)
Stretching 10 minutes
Duration 9:30-10:30am
Walk 30 minutes
Swimming and water drills 30 minutes
Duration 8:30-10:30am
Stretching 15 minutes
Circuit: 3 rounds
Lying leg raises
Toes to bar
Axe murderers 30 seconds
One arm plate swings
35lbs x 10 per arm
50lbs x 10 per arm
Prowler push (15 minutes)
200lbs (30 seconds burst / 1 minute rest)
250lbs (20 seconds burst / 30 seconds rest)
Zercher Box Squats
200lbs x 5
230lbs x 3
250lbs x 4
Plate push crunches on the floor
BW+50lbs x 2 sets to failure
Hanging wipers 2 sets to failure
Stretching 5 minutes
Swimming and water drills 30 minutes
Improvised lang yan bro, pero halos same lang sa totoong prowler. Basta may space ka at privacy madami ka magagawang improvised na exercises
Oo nga. Agree. Problema lang dito, I have all the space in the world, pero yung privacy ang major concern especially sa mga gym dito. Minsan nga, dinala ko yung suspension trainer (trx like) ko sa gym and I got odd stares and lots of question kung ano daw yun, ano benefits, and worse, the trainer even told me na nakakasagabal daw sa ibang nagtratraining. Oh well, ganun talaga, hirap makisama talaga sa ibang lahi and mentality. Haha!
Suggestion din ni Jason Ferruggia as substitute sa prowler push is yung pag-push ng kotse or any vehicle. I might do this pag makahanap ako ng training partner to hold the wheel and apply brakes as necessary. Hirap din makahanap ng training partner dito who has the same passion as yourself eh, lahat ng nakikilala ko puro ningas kugon lang. Gym for a week or two, after that, wala na, hindi na mahagilap. Haayy! Pero I'm not losing hope. Pag gusto, madaming paraan! Hehe!
Hayaan mo lang yung mga hindi nakakaintindi basta gawin mo yung kelangan mo gawin. Although hindi talaga maiiwasan yung awkwardness pag may gingawa tayong unusual sa paningin ng iba. Basta mukhang alam mo naman yung ginagawa mo e hindi ka gano papansinin ng ibang tao. Ang mahirap e yung gumagawa ng unusual exercises tapos mukhang hindi nya alam yung ginagawa nya or walang tamang purpose. Very common yan sa mga gym dito sa Pinas hehe
Duration 10:10-10:50am
Swimming and water drills (HIIT)
Duration 9:15-10:35am
Stretching 15 minutes
Pullups
BW x 10 x 10
Standing Press Behind the Neck
100lbs x 10 x 10
Pullups
BW+50lbs x 6
BW+50lbs x 8
DB Shoulder Press
80lbs x 12
80lbs x 15
One Arm DB Rows
120lbs x 8 per arm
120lbs x 10 per arm
Duration 9:50-10:50
Swimming and water drills (HIT)
First, great job for doing Deadlifts. Maraming benefits ang deadlift, aside from overall raw strength, kakapal yung traps ang upper back mo, erectors, hamstrings at lalakas posterior chain mo. Yun nga lang mahirap magdeadlift kaya hindi lahat ng tao gusto sya gawin. Karamihan ng mga may ayaw sa DL e yung mahilig sa isolation exercises and pumped feeling while lifting based sa mga nakausap ko. Same lang tayo ng naexperience kasi madami din nagsasabi sakin ng ganyan especially yung sa mga kanto gym. Minsan pa nga susubukan pa nila buhatin yung bar just to see kung gano kabigat. Wag mo na lang pansinin, either curious lang sila sa ginagawa mo or naiinggit dahil hindi nila alam kung pano magdeadlift. :clean:
thanks po sir Vince sa advise...kanto gym po yan and ang laki nung gym mate na nagsabi sakin nyan kaya opo lang ako ng opo kaya iniwan ko na lang muna ung area at lumipat sa ibang area ng gym. 1st exercise ko pa naman din un that day tapos ganun, nasira tuloy ung PR ko hehe...balitaan ko kau sir Vince sa mga susunod na araw if makita pa din nya ko nagdeadlift
basta next time, finish your set. kahit pa ano sabihin nila. kalimitan yung may ayaw sa DL ayaw din sa squat. Wag ka lang papayag kontrahin ka pa nya sa squat haha
Duration 11:30am-2:10pm
Stretching 15 minutes
Trapbar Squats
135lbs x 15
225lbs x 15
295lbs x 15 x 2
335lbs x 12 x 2
Trapbar Deadlift
365lbs x 10
365lbs x 8
Zercher Squats
135lbs x 12
175lbs x 12
205lbs x 12
245lbs x 7
Legpress
200lbs x 15
300lbs x 15
400lbs x 15
500lbs x 12
600lbs x 10
Leg extensions
180lbs x 15 x 3
Leg curls
140lbs x 15 x 3
Standing calf raises
500lbs x 30
600lbs x 25
700lbs x 20
800lbs x 20 x 2
Seated calf raises
110lbs x 2 sets to failure
Stretching 10 minutes
walk home 30 minutes
Duration 4:15-5:30pm
Stretching 15 minutes
Incline Bench Press
130lbs x 15 x 2
170lbs x 12 x 2
200lbs x 8 rest pause +5reps
Flat DB Press
70lbs x 15
80lbs x 15
90lbs x 13
90lbs x 10
Incline DB flyes
40lbs x 12 x 2
50lbs x 12
Dips
BW+50lbs x 15 x 3
Preacher curls
90lbs x 8-10 x 3
Hammer curls
40lbs x 10-12 x 3