Natuto na ako makinig sa signs na pinapakita ng katawan ko. Usually, during my first 1-2 years of lifting, on days like this, I still train and push my body hard. I always end up getting injured. Nowadays, I'd rather skip a day's worth of training than be injured and be sidetracked for weeks.
Still not feeling fully recovered from last Monday's training. Can't decide if I should train today or just skip it and rest some more. :arghh:
haha you know the aswer to this sir! :sport::sport::sport:
Haha! I think I pushed too hard last Monday so I decided to just rest it out yesterday. Besides, meron din basketball game mamayang gabi so I think it's a wise decision to just rest more then max-out na lang ulit sa pagbubuhat this Friday.
Natuto na ako makinig sa signs na pinapakita ng katawan ko. Usually, during my first 1-2 years of lifting, on days like this, I still train and push my body hard. I always end up getting injured. Nowadays, I'd rather skip a day's worth of training than be injured and be sidetracked for weeks.
PEACE OUT!
ahhh... rings a bell. which reminds me of what happened to me 3 months ago.. on some weight lifting + basketball, one night felt something akward (like always beacuse of daily DOMS + legs are kinda weak and feels off) still went on to the basketball game. End result? ACL tear
ahhh... rings a bell. which reminds me of what happened to me 3 months ago.. on some weight lifting + basketball, one night felt something akward (like always beacuse of daily DOMS + legs are kinda weak and feels off) still went on to the basketball game. End result? ACL tear
Ouch! Sakit niyan. Good thing is, at least you are over that part now and on the way to recovery. And much wiser too. Moral of the story? Listen and be attentive to what your body is telling you. Hehe!
Masuwerte pa rin ako kasi almost lahat ng injuries ko so far is muscle strain lang. Worst was a level 2 strain on of my serratus anterior muscles. Talagang halos wala akong mabuhat kasi core area. Kahit tumawa or humatsing nga lang sumasakit eh. Haha! :twitcy:
@riddler yup. the hard part wasnt the pain e, kasi sanay tayo dyan, struggle, tiisan and all. what sucks is yung mental effect sakin kasi i used to paly 2-3x a week basketball, boxing, heavy ass deads and squats and all that stuff whch involves the legs (verry active tlga ako) yun ung kelangan kong tiisin at kelangan tanggipin. pero now, yea so far so good. i concurr with your decision haha. need to recover tlga before doing anything taxing.
@asggelo yes sir. UST din. si Dr. Molano ung nag gawa. got the graft from my hamstrings (so medyo weak pati hams ko haha) tapos ayun 3hrs lang ginawa tgising pa ko take note di ako nakatulog sa gamot. haha nakikipag kwentuhan lang ako sa Anes hbang inooperahan hehe
Due to some nasty blisters I got from Thursday's basketball game, I wasn't able to train yesterday. I can't wear a shoe without aggravating the blisters. Damn! So I just decided to just train at home today. Did a density styled training.
BW: 58kg
30 mins timer, Do as many exercises/reps/sets. Same number with letters are supersets, no rest between the pair, 30-60 secs before doing another pair.
1a) Suspension Trainer Push-Ups
Workset: BW x 15 reps x 4 sets
1b) DB Row
Workset: 5kg x 20 reps x 4 sets
2a) 1-arm KB Snatch
Workset: 5kg x 15 reps x 2 sets (each arm)
2b) 1-arm KB Swing
Workset: 5kg x 20 reps x 2 sets (each arm)
3) KB Goblet Squat
Workset: 5kg x 20 reps x 2 sets
Done! Short but sweet. Nothing fancy. Sweating and breathing furiously at the end. Felt great!
Yup. Set a baseline for that 30 mins time period, try to beat that on succeeding sessions. More reps, more sets, same time period. Parang ganun yung concept.
Substitute training lang naman yan for today instead of going to the gym. Puro paltos paa ko dahil sa basketball eh, masikip yung nabili kong sapatos. Haha!
[size=medium]Strength Phase, Block 1, Microcycle 4 (Week 4, Day 1)[/size]
Incline DB Fly
Warm-Up : 5lb x 20, 10lb x 15
Worksets: 15lb x 20 reps x 3 sets
Iso-Lateral Wide Grip Pull Down
Worksets: 40kg x 20 reps, 40kg x 15 reps x 2 sets
Upright Barbell Row
Worksets: 15kg x 15 reps x 3 sets
Barbell Split Squat
Worksets: 30kg x 15 reps x 3 sets (each leg)
Standing Calf Raise
Worksets: 58.5kg x 20 reps x 3 sets
Plank
Worksets: 45secs x 3 sets
Deload week as prescribed by the Max Muscle Plan. Picked a challenging weight, repped it all out. Split squat is teh bomb though! Sore quad, hamstrings and glutes. I think I might have even tweaked my left hip flexors, feeling some pain and discomfort right now.
[size=medium]Strength Phase, Block 1, Microcycle 4 (Week 4, Day 1)[/size]
Incline DB Fly
Warm-Up : 5lb x 20, 10lb x 15
Worksets: 15lb x 20 reps x 3 sets
Iso-Lateral Wide Grip Pull Down
Worksets: 40kg x 20 reps, 40kg x 15 reps x 2 sets
Upright Barbell Row
Worksets: 15kg x 15 reps x 3 sets
Barbell Split Squat
Worksets: 30kg x 15 reps x 3 sets (each leg)
Standing Calf Raise
Worksets: 58.5kg x 20 reps x 3 sets
Plank
Worksets: 45secs x 3 sets
Deload week as prescribed by the Max Muscle Plan. Picked a challenging weight, repped it all out. Split squat is teh bomb though! Sore quad, hamstrings and glutes. I think I might have even tweaked my left hip flexors, feeling some pain and discomfort right now.
PEACE OUT!
sir parang ganyan ata yun akin. may discomfort din ako sa may right hip.
@yopyopm,
Very common sa akin itong problemang ito. Sobrang tight kasi talaga ng hip flexors ko. I've been lacking lately with my mobility habits eh, tapos laging nakaupo lang due to the nature of my job. Usual na ginagawa ko pag nakaramdam ako ng pain na ganito, ice it out, do some stretching and foam rolling. 1-2 days, nagiging ok naman na.
In a perfect world though, dapat pro-active talaga, hindi re-active. Do mobility stuffs daily as consistent as possible especially sa nature na ng mga jobs at lifestyle habits nowadays na we are confined to sitting for long stretches of time.
@yopyopm,
Very common sa akin itong problemang ito. Sobrang tight kasi talaga ng hip flexors ko. I've been lacking lately with my mobility habits eh, tapos laging nakaupo lang due to the nature of my job. Usual na ginagawa ko pag nakaramdam ako ng pain na ganito, ice it out, do some stretching and foam rolling. 1-2 days, nagiging ok naman na.
In a perfect world though, dapat pro-active talaga, hindi re-active. Do mobility stuffs daily as consistent as possible especially sa nature na ng mga jobs at lifestyle habits nowadays na we are confined to sitting for long stretches of time.
thanks sir @riddler. yup started doing mobility and stretching. nagsubside yung discomfort kahit onti after nun pero andun parin. will make sure na sama ko na to sa routine. wala pa nga lang ako foam roll. gusto ko nga rin ifoam roll likod ko kasi parang ang stiff though wala pain. nasobrahan din ako sa upo nitong mga nakaraang buwan kasi.
thanks sir @riddler. yup started doing mobility and stretching. nagsubside yung discomfort kahit onti after nun pero andun parin. will make sure na sama ko na to sa routine. wala pa nga lang ako foam roll. gusto ko nga rin ifoam roll likod ko kasi parang ang stiff though wala pain. nasobrahan din ako sa upo nitong mga nakaraang buwan kasi.
hulaan ko sir IT ka hehehe
Yup. Basta be consistent lang talaga sa lahat ng bagay na gusto mong mag-improve. Small things done daily for a long period of time yields GREAT results. Tried and tested ko na yan.
IT professional for almost 15 years now and sitting for around 8-16 hours daily. Mileage is quickly piling up and I am now suffering some of the ill and bad effects. Haha!
thanks sir @riddler. yup started doing mobility and stretching. nagsubside yung discomfort kahit onti after nun pero andun parin. will make sure na sama ko na to sa routine. wala pa nga lang ako foam roll. gusto ko nga rin ifoam roll likod ko kasi parang ang stiff though wala pain. nasobrahan din ako sa upo nitong mga nakaraang buwan kasi.
hulaan ko sir IT ka hehehe
Yup. Basta be consistent lang talaga sa lahat ng bagay na gusto mong mag-improve. Small things done daily for a long period of time yields GREAT results. Tried and tested ko na yan.
IT professional for almost 15 years now and sitting for around 8-16 hours daily. Mileage is quickly piling up and I am now suffering some of the ill and bad effects. Haha!
best to do it sir pre workout tama ba? sa rest days balak ko rin sana gawin. maghahanap ako foam roll later. meron ba iba iba klase nun?
master na pala kita sa IT hehe. 5 years and counting sa pag-upo sir haha
best to do it sir pre workout tama ba? sa rest days balak ko rin sana gawin. maghahanap ako foam roll later. meron ba iba iba klase nun?
master na pala kita sa IT hehe. 5 years and counting sa pag-upo sir haha
Based on experience, mas maganda gawin araw araw yung mobility stuffs. 10-20 mins daily is more than enough and would do wonders to your movement mechanics.
Regarding foam roller, stick with the basics, kahit nga PVC pipe lang puwede yan eh, wrap it with an old carpet or some soft material and you are good to go. Tennis/Golf ball is also good, although medyo hardcore at talagang masakit. Hehe!
Tennis/Golf ball is also good, although medyo hardcore at talagang masakit. Hehe!
myofascial release ball. normally every 2 weeks / once a week ko lang ginagawa to, lakas maka pasa eh. LOL! sa Foam Roller pa lang eh ang swangit na nang mukha ko sa pag ro roll how much more kung sa ball massager pa, hehe!
Fast forward today, yung upper ab na lang visible. Haha! I miss being lean this much. Oh well, probably next year I will go lean out again. For now, I'm still going on with the slow bulk plan.
On the other hand, current body fat is still decent, probably around 14-15%, +4kg heavier and much stronger (set new 1-2 PR's). Taking things slowly one step at a time.
Tennis/Golf ball is also good, although medyo hardcore at talagang masakit. Hehe!
myofascial release ball. normally every 2 weeks / once a week ko lang ginagawa to, lakas maka pasa eh. LOL! sa Foam Roller pa lang eh ang swangit na nang mukha ko sa pag ro roll how much more kung sa ball massager pa, hehe!
Ginagamit ko usually yung ball kung gusto ko talaga ng super hardcore deep massage. Masakit kung masakit, pero masarap at nakakarelieve ng mga muscle knots. Madalas ako magka-muscle knots sa calf especially nung panay pa ang sprints ko.
[size=medium]Strength Phase, Block 1, Microcycle 4 (Week 4, Day 2)[/size]
Pec Deck
Warm-Up : 5kg x 20 reps, 10kg x 20 reps, 15kg x 15 reps
Worksets : 20kg x 15 reps x 3 sets
Seated Cable Row
Worksets : 35kg x 20 reps x 3 sets
Side Lateral Shoulder Raise
Worksets : 5lb x 20 reps x 3 sets
Barbell Reverse Lunge
Worksets : 30kg x 15 reps (each leg), 25kg x 15 reps x 2 sets (each leg)
Toe Press
Worksets : 60kg x 20 reps
Farmers Walk
Worksets : 50kg x 60secs x 2 sets, 50kg x 30secs
KB Swing
Worksets : 20kg x 20 reps x 5 sets
Calf cramped on the toe press so I had to substitute another exercise. Decided to just add some farmer's walk. Instead of the side plank prescribed on the program, I did KB Swing. Why? I don't feel like doing it. Haha! Sore and tired afterwards.
Farmers Walk
Worksets : 50kg x 60secs x 2 sets, 50kg x 30secs
sir orly, question on this, whenever I do trap bar farmers walk, on the lift of the trap bar, may ilang segundo na nag blablack out ung paningin ko , also, bumibigay yung grip ko and parang malakas din tama sa lower back nito ( pero parang over all theoratic extension ung tama niya)
any tips on this? breathing technique, form, hand grip etc?
I normally do a BBIIGGG Inhale then once nakatayo na ko, chest proud na tipong parang naka retract ung shoulder ko,
@rtravino29
Actually, whole body exercise siya, pero main muscles na natatarget is yung traps, upper back and forearms. So yung observations mo sa mga nararamdaman mo, spot on. Normal din lang na bumigay yung grip mo especially pag last set na. Now, if you feel your traps/upper back can still withstand some punishment, by all means, gamit ka ng wrist strap to take out some burden from your forearms, but do this only sa last set para fully trained pa rin yung forearms mo sa mga naunang sets.
About naman sa initial lift, parehas na parehas yan sa deadlift. Hip hinge lang. Take a big breath, pull. Once nakatayo ka na, chest up, neutral spine. Kung gusto mo medyo additional intensity for the traps, you can shrug the weight, hold it, while walking. Small and short breaths din lang during the walk. As much as possible, watch your balance. Pag iika ika ka, means the weight is too heavy, go lighter until you can handle it without wobbling.
Based on experience lang yan ha. Not an expert opinion. Hehe! Sana nakatulong kahit papano.
thanks sir orly, will take your advice into consideration pag mag farmers walk ako.
aside from farmers walk, I also incorporate prowler sa routine ko, normally twice a week ko ginagawa yung dalawa,Lakas maka drain hahaha! kaya normally, finisher ko yung dalawa.
thanks sir orly, will take your advice into consideration pag mag farmers walk ako.
aside from farmers walk, I also incorporate prowler sa routine ko, normally twice a week ko ginagawa yung dalawa,Lakas maka drain hahaha! kaya normally, finisher ko yung dalawa.
Kung conditioning ang habol mo, ok talaga yang prowler. Tagal na rin ako naghahanap niyan dito, kaso wala eh. Ginagawa ko na lang, nilalagay ko sa neutral yung kotse, tapos tulak. Haha! Parehas din lang naman.
Just an unsolicited advice lang, kung importante sayo ang strength gain pero hindi naman perfect yung rest and recovery mo, you can try to limit your conditioning routine to just once a week kahit finisher lang yan. Any additional conditioning session might interfere with your goal. Happened to me, might happen to you too. Obserbahan mo na lang.
Comments
good decision sir
ahhh... rings a bell. which reminds me of what happened to me 3 months ago.. on some weight lifting + basketball, one night felt something akward (like always beacuse of daily DOMS + legs are kinda weak and feels off) still went on to the basketball game. End result? ACL tear
Ouch! Sakit niyan. Good thing is, at least you are over that part now and on the way to recovery. And much wiser too. Moral of the story? Listen and be attentive to what your body is telling you. Hehe!
Masuwerte pa rin ako kasi almost lahat ng injuries ko so far is muscle strain lang. Worst was a level 2 strain on of my serratus anterior muscles. Talagang halos wala akong mabuhat kasi core area. Kahit tumawa or humatsing nga lang sumasakit eh. Haha! :twitcy:
@asggelo yes sir. UST din. si Dr. Molano ung nag gawa. got the graft from my hamstrings (so medyo weak pati hams ko haha) tapos ayun 3hrs lang ginawa tgising pa ko take note di ako nakatulog sa gamot. haha nakikipag kwentuhan lang ako sa Anes hbang inooperahan hehe
BW: 58kg
30 mins timer, Do as many exercises/reps/sets. Same number with letters are supersets, no rest between the pair, 30-60 secs before doing another pair.
1a) Suspension Trainer Push-Ups
Workset: BW x 15 reps x 4 sets
1b) DB Row
Workset: 5kg x 20 reps x 4 sets
2a) 1-arm KB Snatch
Workset: 5kg x 15 reps x 2 sets (each arm)
2b) 1-arm KB Swing
Workset: 5kg x 20 reps x 2 sets (each arm)
3) KB Goblet Squat
Workset: 5kg x 20 reps x 2 sets
Done! Short but sweet. Nothing fancy. Sweating and breathing furiously at the end. Felt great!
PEACE OUT!
Yup. Set a baseline for that 30 mins time period, try to beat that on succeeding sessions. More reps, more sets, same time period. Parang ganun yung concept.
Substitute training lang naman yan for today instead of going to the gym. Puro paltos paa ko dahil sa basketball eh, masikip yung nabili kong sapatos. Haha!
BW: 58.5kg
[size=medium]Strength Phase, Block 1, Microcycle 4 (Week 4, Day 1)[/size]
Incline DB Fly
Warm-Up : 5lb x 20, 10lb x 15
Worksets: 15lb x 20 reps x 3 sets
Iso-Lateral Wide Grip Pull Down
Worksets: 40kg x 20 reps, 40kg x 15 reps x 2 sets
Upright Barbell Row
Worksets: 15kg x 15 reps x 3 sets
Barbell Split Squat
Worksets: 30kg x 15 reps x 3 sets (each leg)
Standing Calf Raise
Worksets: 58.5kg x 20 reps x 3 sets
Plank
Worksets: 45secs x 3 sets
Deload week as prescribed by the Max Muscle Plan. Picked a challenging weight, repped it all out. Split squat is teh bomb though! Sore quad, hamstrings and glutes. I think I might have even tweaked my left hip flexors, feeling some pain and discomfort right now.
PEACE OUT!
sir parang ganyan ata yun akin. may discomfort din ako sa may right hip.
Very common sa akin itong problemang ito. Sobrang tight kasi talaga ng hip flexors ko. I've been lacking lately with my mobility habits eh, tapos laging nakaupo lang due to the nature of my job. Usual na ginagawa ko pag nakaramdam ako ng pain na ganito, ice it out, do some stretching and foam rolling. 1-2 days, nagiging ok naman na.
In a perfect world though, dapat pro-active talaga, hindi re-active. Do mobility stuffs daily as consistent as possible especially sa nature na ng mga jobs at lifestyle habits nowadays na we are confined to sitting for long stretches of time.
thanks sir @riddler. yup started doing mobility and stretching. nagsubside yung discomfort kahit onti after nun pero andun parin. will make sure na sama ko na to sa routine. wala pa nga lang ako foam roll. gusto ko nga rin ifoam roll likod ko kasi parang ang stiff though wala pain. nasobrahan din ako sa upo nitong mga nakaraang buwan kasi.
hulaan ko sir IT ka hehehe
Yup. Basta be consistent lang talaga sa lahat ng bagay na gusto mong mag-improve. Small things done daily for a long period of time yields GREAT results. Tried and tested ko na yan.
IT professional for almost 15 years now and sitting for around 8-16 hours daily. Mileage is quickly piling up and I am now suffering some of the ill and bad effects. Haha!
best to do it sir pre workout tama ba? sa rest days balak ko rin sana gawin. maghahanap ako foam roll later. meron ba iba iba klase nun?
master na pala kita sa IT hehe. 5 years and counting sa pag-upo sir haha
Based on experience, mas maganda gawin araw araw yung mobility stuffs. 10-20 mins daily is more than enough and would do wonders to your movement mechanics.
Regarding foam roller, stick with the basics, kahit nga PVC pipe lang puwede yan eh, wrap it with an old carpet or some soft material and you are good to go. Tennis/Golf ball is also good, although medyo hardcore at talagang masakit. Hehe!
myofascial release ball. normally every 2 weeks / once a week ko lang ginagawa to, lakas maka pasa eh. LOL! sa Foam Roller pa lang eh ang swangit na nang mukha ko sa pag ro roll how much more kung sa ball massager pa, hehe!
#flashbackfriday
Fast forward today, yung upper ab na lang visible. Haha! I miss being lean this much. Oh well, probably next year I will go lean out again. For now, I'm still going on with the slow bulk plan.
On the other hand, current body fat is still decent, probably around 14-15%, +4kg heavier and much stronger (set new 1-2 PR's). Taking things slowly one step at a time.
Ginagamit ko usually yung ball kung gusto ko talaga ng super hardcore deep massage. Masakit kung masakit, pero masarap at nakakarelieve ng mga muscle knots. Madalas ako magka-muscle knots sa calf especially nung panay pa ang sprints ko.
BW: 59.2kg
[size=medium]Strength Phase, Block 1, Microcycle 4 (Week 4, Day 2)[/size]
Pec Deck
Warm-Up : 5kg x 20 reps, 10kg x 20 reps, 15kg x 15 reps
Worksets : 20kg x 15 reps x 3 sets
Seated Cable Row
Worksets : 35kg x 20 reps x 3 sets
Side Lateral Shoulder Raise
Worksets : 5lb x 20 reps x 3 sets
Barbell Reverse Lunge
Worksets : 30kg x 15 reps (each leg), 25kg x 15 reps x 2 sets (each leg)
Toe Press
Worksets : 60kg x 20 reps
Farmers Walk
Worksets : 50kg x 60secs x 2 sets, 50kg x 30secs
KB Swing
Worksets : 20kg x 20 reps x 5 sets
Calf cramped on the toe press so I had to substitute another exercise. Decided to just add some farmer's walk. Instead of the side plank prescribed on the program, I did KB Swing. Why? I don't feel like doing it. Haha! Sore and tired afterwards.
sir orly, question on this, whenever I do trap bar farmers walk, on the lift of the trap bar, may ilang segundo na nag blablack out ung paningin ko , also, bumibigay yung grip ko and parang malakas din tama sa lower back nito ( pero parang over all theoratic extension ung tama niya)
any tips on this? breathing technique, form, hand grip etc?
I normally do a BBIIGGG Inhale then once nakatayo na ko, chest proud na tipong parang naka retract ung shoulder ko,
Actually, whole body exercise siya, pero main muscles na natatarget is yung traps, upper back and forearms. So yung observations mo sa mga nararamdaman mo, spot on. Normal din lang na bumigay yung grip mo especially pag last set na. Now, if you feel your traps/upper back can still withstand some punishment, by all means, gamit ka ng wrist strap to take out some burden from your forearms, but do this only sa last set para fully trained pa rin yung forearms mo sa mga naunang sets.
About naman sa initial lift, parehas na parehas yan sa deadlift. Hip hinge lang. Take a big breath, pull. Once nakatayo ka na, chest up, neutral spine. Kung gusto mo medyo additional intensity for the traps, you can shrug the weight, hold it, while walking. Small and short breaths din lang during the walk. As much as possible, watch your balance. Pag iika ika ka, means the weight is too heavy, go lighter until you can handle it without wobbling.
Based on experience lang yan ha. Not an expert opinion. Hehe! Sana nakatulong kahit papano.
thanks sir orly, will take your advice into consideration pag mag farmers walk ako.
aside from farmers walk, I also incorporate prowler sa routine ko, normally twice a week ko ginagawa yung dalawa,Lakas maka drain hahaha! kaya normally, finisher ko yung dalawa.
Kung conditioning ang habol mo, ok talaga yang prowler. Tagal na rin ako naghahanap niyan dito, kaso wala eh. Ginagawa ko na lang, nilalagay ko sa neutral yung kotse, tapos tulak. Haha! Parehas din lang naman.
Just an unsolicited advice lang, kung importante sayo ang strength gain pero hindi naman perfect yung rest and recovery mo, you can try to limit your conditioning routine to just once a week kahit finisher lang yan. Any additional conditioning session might interfere with your goal. Happened to me, might happen to you too. Obserbahan mo na lang.
Merong prowler sa gym kung saan ka nagbubuhat ?
Anong gym yan ? Saan ?
yep.. sa eclipse sir orly, ang problema lang eh di ganun kahabaan yung lugar san mag pupush ka nang prowler, so babawiin mo na lang sa rounds heheh!
Hindi 'yan si sir @riddler ...
Hopefully, I'll be able to squeeze some time today after work to train and lift.
BW: 59.2kg
[size=medium]Strength Phase, Block 2, Microcycle 1 (Week 5, Day 1)[/size]
Deadlift
Warm-Up : 40kg x 20 reps, 60kg x 15 reps, 80kg x 5 reps, 100kg x 3 reps
Worksets : 110kg x 5 reps x 3 sets
Squat
Warm-Up: 40kg x 10 reps, 60kg x 6 reps, 80kg x 1 rep
Worksets : 80kg x 6 reps x 3 sets
Barbell Good Morning
Worksets : 40kg x 8 reps x 3 sets
Lying Leg Curl
Worksets : 25kg x 8 reps x 3 sets
Machine Standing Calf Raise
Worksets : 100kg x 8 reps x 3 sets
Felt weak today. Struggled with the 110kg deadlift. Not sure why. Probably because of the lack of sleep last night.
PEACE OUT!