salamat sa mga maligayang pagbati! mejo nag downgrade ako ng kusina di na tulad sa sofitel na nag nanakaw ako ng kilo kilo ng chicken breasts na frozen hahahaha.
Tignan natin ano kalabasan ng puro itlog at gatas at bacon ang pagkain sa kusina.
putangina bente na ako bukas hindi ko parin na abot yung mga #'s na ginusto ko abutin nung nagsimula ako.
Hiiiiiiiiiiii! Maester Vinchy!!!
Excited ka ba sa wall of text ng updates ko kung meron ba? HAHA. ayaw ko madisappoint si Master Vinch.
Tagal ko nawala sobrang agay.
Dude?! That was like a half year advanced! It's not like he's pregnant and going to have a labor or somethin'!?!
[size=x-small](But you still have a point being generous greeting him early. Just too damn early, IMO...)[/size]
[size=x-small](...But on the second thought! Might as well do the same! Hahaha...)[/size]
Advance Happy Birthday na rin @Masala Maker! LOL. [size=x-small](*No offense meant to be given to @ortho_boy)[/size]
@Core, I've been goddamn so busy inside a kitchen with no windows, alot of food, no bosses to answer to and a lot of food experimentation. Sobrang hirapan ako sa Holiday Inn pare, walang oras para sa sarili and I ate alot because of the stress of not being able to see sunlight on a positive note and working 13 hours a day. Haha! tagal pa ng birthday ko guys but thank you!
I'm here to stay for long btw.
Here's the wall of text update:
Okay, last update on my life was I got into Holiday Inn. I left last month, the kitchen there was not for me. Not enough knowledge and discipline to go around and I couldn't find a schedule to lift. I gained almost 40lbs in my 6 months working there.
I'm working at Sofitel again starting Tuesday. Spiral. Same place. I'm glad I'm back. Lots of food there to munch on that will help with my strength and musculature goals.
If you backread or know my story, you'll know the reason I've been so hard core with strength training and running for miles every night after work was because of this girl that rejected me when I was 19, and I got it in my mind that it was because I don't look good haha. For months, my body transformed drastically getting from 260ish to 190lbs, lean and conditioned cooking machine. I was so angry and full of hate.
Well, I got over that shit and met this beautiful girl chef almost a year after through a mutual friend. Sobrang love story na mahaba na cliche soul mate life partner shit, , my other half, perfect fit blabla a story for another time and another thread.
So, what happens to your driving force when it was hate and hate is no longer in your heart?
My discipline for dieting and training got even more wrecked , every other day was filled with foodtrips with my significant other and more and more I was slipping into my old habits. It's fun, having someone that accepts every single fibre of your character and soul. Good things and the bad. Tapos gusto pa niya na teddy bear daw ako at mataba.
That doesn't mean I should give in to impulse though.
I decided that I should not only try to become the best version of myself for me but for her as well. This girl really makes me want to become the best guy in the universe. mentally, spiritually, physically, financially.
New goal is Powerbodybuilding like.
I wanna be leaner, but still be relatively strong CNS wise. Dropping the OLY stuff. Introducing iso work and really serious about it now.
I really liked being 240lbs and being a bigger guy than the normal pedestrian. but now it's time for a cut and reconditioning.
Never ko napagsabay ang heavy lifting and a lot of eating.
Mostly, cutting + lifting tapos
inactivity + alot of eating.
Feeling ko I'll really enjoy bulking for muscle gains in the future.
So ayun. Ang nangyari ngayon is new work, new motivation, much better timeslot, mas malapit. mas maraming protein selection.
Gym sched is 3 days on one day off.
Running P/P/L/ for 10 days now.
Mejo naguguluhan nanaman ako sa exercise selection. I just read the "Why are you not growing?" Article here and sobrang gusto ko talaga i pursue yung strength training at mabibigatan na buhat pero at the same time alam ko, training for hypertrophy is a very different game and one I would like to try kasi out of my comfort zone siya at hirap na hirap ako mag high reps at controlled time under tension. Thinking of re-writing my routine and put out compound lifts for 4x8 and isos for 12 reps. Bigla ako napraning sa rep/set scheme. Nakakainis talaga pag undecisive pagkatao mo.
11/7/14
Pull
Deadlift
315 3 x 5
360 x 1
Dumbell Rows
40lbs x 3 x 15
Upright Rows
10kg 3 x 15
Lat Pulls
35kg 3 x 15
Side Raises 3x15
Bicep Curls
20's 3 x 15
Nagluto ako ng pancit para sa lola ko na may pupuntahan senior citizen shit. Mej mapurol yung knife ko sa bahay. Ang saya magluto ng bandihado ng pancit hahahaha.
Wanted to experiment with a higher volume than I'm used to today.
Papakiramdaman ko ulit ang bakal while trying to figure out what to do with my weight.. Thinking that as long as I keep logs and lift heavy o moderate 5x5 o 4x8 o 3x15 pa man. Napaka laking bagay na na just showing up in the gym consistently again after such a long break. Napakasaya.
Push
Taking it easy on intensity today as shoulders feel very tight.
DB Shoulder Press
30's 3x12
rest pausing on set 3
dynamic
BB BP
40lbs x 15
60lbs x 12
4-6 seconds TUT
DB BP
40's x 3 x 15
Cable Flyes
20lbs 3x15
Pullovers
30lbs 3x8
Tricep Pushdowns
60lbs 3x12
Tricep Extensions
25lbs 3x8
Ito itsura ko ngayon at 240lbs 5'10. 60lbs overweight. ideal weight is around 180lbs sabi nung doctor pero medjo bullshit ata yun. 200 okay na.
bro, nagloloko PM ko, hindi kita mareplyan. magbubura muna ako.
Dito na lang ako sasagot.
Concentrate ka muna sa upperbody strength. Wala ka masyado magiging problema sa lowerbody. One of the reasons also why you have strong squat and deadlift numbers is because of all those years walking as a heavyweight (siguro ang laki ng calves mo?). whole body coordination na lang kelangan improve para consistent yung form mo. As for your splits, continue mo lang yung sa squat and DL days, just dont overdo it. mapapasarap talaga minsan ang buhat lalo na pag PR lagi kaso be mindful of your energy management. If you give too much emphasis on your strong points every week, you wont have much gas for the OTHER important things. Lalo na sa goal mo na STRENGTH, there are times when you are 1 rep short of breaking a PR at malaking factor dito ang energy management. kung gusto mo lumakas, dont hit the wall hard all the time, minsan you need to step back further para kumuha ng malakas na bwelo para basagin yung wall. Cycle everything, example:
week 1 and 3:
Squat= 90%
DL=60%
BP=90%
OHP=60%
week 2 and 4:
Squat= 60%
DL=80%
BP=60%
OHP=90%
Basta UPPERBODY focus for now, iwan na iwan e. try mo muna yung template. pwede din yun sa OHP mo. try mo ito for arms:
BW pullups (partial reps) superset with DB curls
BW dips superset with tricep/rope pressdown
Ang mission ko pala na side quest this next year is this one.
Kelangan ko i pahabol ang upper body strength ko sa lower ko. I'm a big guy and sa tagal kong pa stop and go stop and go sa lifting medjo na uudlot ang potential ko. I hope na this time around wala na ako masyadong hang ups sa buhay ay matuloy tuloy ko na talaga siya. At the tender age of 20. LETS DO THIS! MEOW!
Salamat ulit kay Boss Vinch sa sobrang panalong diamond na guide/tip/advice.
Sobrang champion.
Hiii guys!! Been a while. Nag renew na ako ng monthly sa gym. Been going regularly at least 3 times a week doing P/P/L/ and common sense. Not really chasing anything now and just lifting and controlling my urges to binge. I've gotten a bit leaner with the same weight (still 240) but looks different. May work na uli si Bisor sa fine dining so mejo mas may alone time na ako para mag babad sa gym kahit mejo nakakalungkot haha.
So questions pasensya na, should side raises be on Pull day? Or isama ko sa overheadpressing on Push day?
This is what im running this month and the last
Push
Dumbell Bench
Cable Flyes
Seated Dumbell Press
Dips( a few reps)
Pullovers
Front Raises
Triceps
Most lifts are 3x12 or 3x15
Except deadlifts and squats
Wannnnt Boss Vinchessa opinion on my PPL if its too much or not. Thanks guys love youuuuu!!
Will post progress pic on december on hypertrophy training 2 months in with not much guestimating calories and macros
pull-push-lower so you can go above 50%. 70-80% on squats and DL if rep range is 5-12reps. 50% for warm up only. 85-90% once a month or every 6 weeks. Much better if MWF so you have 2 days rest between Squat and DL.
Natakot ako bigla. May compression issue pa pala sa spine. Salamat for making me aware sir Vinch. Nag reresearch narin ako about it. Hindi parin ako maka pull ups. So siguro mag aadd pala ako ng Lat Pulls.
Ang problema ko lang ngayon which is minor naman is mejo may excess skin lalo na sa lower abdomen area, hindi talaga maiwasan, kaya pansin niyo mataas ako mag shorts! HAHA.
pareho tayo!!! grabe ang galing. ung parang may "mala-dila" tounge like sa baba ng belly button. kaya pag bumibili ako ng shorts or pants dun ung waistline na sukatan ko hindi sa misming waistline kaya napapalaki ako ng size tuloy. ang sagwa kasi pag naka tshirt parang may naka buldge na flap sa baba.
Natakot ako bigla. May compression issue pa pala sa spine. Salamat for making me aware sir Vinch. Nag reresearch narin ako about it. Hindi parin ako maka pull ups. So siguro mag aadd pala ako ng Lat Pulls.
Thanks!!!
Hindi naman nakakatakot yun. Ganun lang talaga after DL shempre. Kaya mahalaga din yung exercise choices and order natin kasi may impact yun sa performance. Mahirap mag rows after DL kasi limiting factor na ang lower back. So I suggest you do a back exercise na may stretch, ayun nga pullups/pulldowns.
@Emman1986 kung high rep DL yan no problem kahit 3rd exercise sya. kaso pansin ko lang pullups/chins sa umpisa at huli halos same lang movement. palitan mo nalang ng cable rows yung lat pulldown
@Emman1986 kung high rep DL yan no problem kahit 3rd exercise sya. kaso pansin ko lang pullups/chins sa umpisa at huli halos same lang movement. palitan mo nalang ng cable rows yung lat pulldown
Gets gets gets! Thanks ulit Boss Vinch! mejo stubborn ang Masala Maker in losing weight recently ganun parin ako, the scale did not move although my strength in overhead pressing lumalakas. Can get the 45 dumbells to 12-15 reps now.
Stressed na stressed ako. yung girlfriend ko making x5 ng salary ko nakaka insecure hanap ako ng patayan na malilipatan ngayon para makapantay sa kusina niya hahahaha.
Looks like malapit na ako maka isang chin up. Which is really great progress considering I am heavy as fuck.
Oo nga men e! nakabawi rin nakahanap ng mabaet sakin ng sobra nakaka kilig :P hahaha.
siguro nga kaya nag BB rep scheme/parameters para pumogi para kay girlie.
okay lang! Matututo rin ako sa sagot ni boss vinch!
hihihi marami talagang tulong ang mga babae sa buhay naten
a tsyempre marami ring tulong sa babae ang pag te training naten sa gym hahaha
good luck bro at masaya kana ulit at mas mainspired kka lalo. btw, nabasa ko post mo dun sa kabila, wag ka mainsecured! masama yan! hehehe although bilang lalaki normal yan, pero palagay ko naman mas gugustuhin ng bbae na mahal mo sila ng totoo at tapat at nag iisa lang sila
Yoooooooooooooo!!! Intermittent na talaga ang pagbubuhat sa buhay ko. On and off lagi. Nakapag lift ako regularly for 3 months straight after nung mga more than 4 months na hindi pag bubuhat ng steady.
pero ngayon nabakante ako ng mga 3 weeks. Ang malala e naglalamon lang ako. from 100kg naging 104kg ako ulit. Walang problema though, 2 steps forward 1 step back ika nga nila. Kahit naman mapatigil o hindi, di ako titigil magbuhat at maging conscious sa fitness.
Isang pinaka malaking pagbabago nakita ko is on my shoulders at triceps, dati flat na flat talaga puro taba lang. Ngayon may hulma narin kahit papano. Lumakas narin ang pressing ko kahit kaunti at masaya narin ako na may nangyayari.
Lift updates:
slow but will definitely get there
rep/set pr's
Overhead press, 70 dumbells by 4- 5 reps x 2 sets
BB Press 135 x 2
*achievement unlocked - Dips 20 reps per session, pa tatlo tatlo hangang makumpleto.
BB Bench Press
180lbs x 3
DL - same same
370 x 2
Squat
315 x 5reps x 2 sets
Bukas magsisimula ako ulit ng panibagong buwan ko ng pag eensayo hangang july 1. After july 1 baka mapahinto nanaman si Masala Maker kasi sisimulan na niya yung bagong work sa bagong hotel ng companya niya. See you guys!
Wala ako pic sa gym hindi na ako naka smart phone nasira, kaya ito nalang muna progress pic! hahaha!
Just got back and been lifting consistently for 6 months! 4 times a week doing a "fucked up self regulating by feel" conjugate method of powah!!! with two ME and two DE's a week at the very least.
Weight update: 230lbs
BF: around 25-30% and loving it. Now that I've matured as a lifter I no longer get confused with prioritizing and training for specificity. My old self would be sad about being fat but wanting to be super strong at the same time nowadays I'm really loving my time at the gym and feel like a new man! No more Oly work, no more bb work, no more distractions. Just hitting the weight, smashing bars and doing extra volume for accessories.
TAKING IT SLOW BUT TAKING IT
Updated lifts:
Conventional Deadlift 405 x 5RM
Bench Press 225 training max single
High Bar Squat 374 x 1
OHP 145 x 5
Comments
Tignan natin ano kalabasan ng puro itlog at gatas at bacon ang pagkain sa kusina.
putangina bente na ako bukas hindi ko parin na abot yung mga #'s na ginusto ko abutin nung nagsimula ako.
Excited ka ba sa wall of text ng updates ko kung meron ba? HAHA. ayaw ko madisappoint si Master Vinch.
Tagal ko nawala sobrang agay.
Where the heck have you been all this time? Yet again... Welcome back, bro!
Dude?! That was like a half year advanced! It's not like he's pregnant and going to have a labor or somethin'!?!
[size=x-small](But you still have a point being generous greeting him early. Just too damn early, IMO...)[/size]
[size=x-small](...But on the second thought! Might as well do the same! Hahaha...)[/size]
Advance Happy Birthday na rin @Masala Maker! LOL. [size=x-small](*No offense meant to be given to @ortho_boy)[/size]
I'm here to stay for long btw.
Here's the wall of text update:
Okay, last update on my life was I got into Holiday Inn. I left last month, the kitchen there was not for me. Not enough knowledge and discipline to go around and I couldn't find a schedule to lift. I gained almost 40lbs in my 6 months working there.
I'm working at Sofitel again starting Tuesday. Spiral. Same place. I'm glad I'm back. Lots of food there to munch on that will help with my strength and musculature goals.
If you backread or know my story, you'll know the reason I've been so hard core with strength training and running for miles every night after work was because of this girl that rejected me when I was 19, and I got it in my mind that it was because I don't look good haha. For months, my body transformed drastically getting from 260ish to 190lbs, lean and conditioned cooking machine. I was so angry and full of hate.
Well, I got over that shit and met this beautiful girl chef almost a year after through a mutual friend. Sobrang love story na mahaba na cliche soul mate life partner shit, , my other half, perfect fit blabla a story for another time and another thread.
So, what happens to your driving force when it was hate and hate is no longer in your heart?
My discipline for dieting and training got even more wrecked , every other day was filled with foodtrips with my significant other and more and more I was slipping into my old habits. It's fun, having someone that accepts every single fibre of your character and soul. Good things and the bad. Tapos gusto pa niya na teddy bear daw ako at mataba.
That doesn't mean I should give in to impulse though.
I decided that I should not only try to become the best version of myself for me but for her as well. This girl really makes me want to become the best guy in the universe. mentally, spiritually, physically, financially.
New goal is Powerbodybuilding like.
I wanna be leaner, but still be relatively strong CNS wise. Dropping the OLY stuff. Introducing iso work and really serious about it now.
I really liked being 240lbs and being a bigger guy than the normal pedestrian. but now it's time for a cut and reconditioning.
Never ko napagsabay ang heavy lifting and a lot of eating.
Mostly, cutting + lifting tapos
inactivity + alot of eating.
Feeling ko I'll really enjoy bulking for muscle gains in the future.
So ayun. Ang nangyari ngayon is new work, new motivation, much better timeslot, mas malapit. mas maraming protein selection.
Gym sched is 3 days on one day off.
Running P/P/L/ for 10 days now.
Stats now:
5'10
240lbs
38" waist
11/7/14
Pull
Deadlift
315 3 x 5
360 x 1
Dumbell Rows
40lbs x 3 x 15
Upright Rows
10kg 3 x 15
Lat Pulls
35kg 3 x 15
Side Raises 3x15
Bicep Curls
20's 3 x 15
Nagluto ako ng pancit para sa lola ko na may pupuntahan senior citizen shit. Mej mapurol yung knife ko sa bahay. Ang saya magluto ng bandihado ng pancit hahahaha.
Wanted to experiment with a higher volume than I'm used to today.
Papakiramdaman ko ulit ang bakal while trying to figure out what to do with my weight.. Thinking that as long as I keep logs and lift heavy o moderate 5x5 o 4x8 o 3x15 pa man. Napaka laking bagay na na just showing up in the gym consistently again after such a long break. Napakasaya.
Push
Taking it easy on intensity today as shoulders feel very tight.
DB Shoulder Press
30's 3x12
rest pausing on set 3
dynamic
BB BP
40lbs x 15
60lbs x 12
4-6 seconds TUT
DB BP
40's x 3 x 15
Cable Flyes
20lbs 3x15
Pullovers
30lbs 3x8
Tricep Pushdowns
60lbs 3x12
Tricep Extensions
25lbs 3x8
Ito itsura ko ngayon at 240lbs 5'10. 60lbs overweight. ideal weight is around 180lbs sabi nung doctor pero medjo bullshit ata yun. 200 okay na.
Ang mission ko pala na side quest this next year is this one.
Kelangan ko i pahabol ang upper body strength ko sa lower ko. I'm a big guy and sa tagal kong pa stop and go stop and go sa lifting medjo na uudlot ang potential ko. I hope na this time around wala na ako masyadong hang ups sa buhay ay matuloy tuloy ko na talaga siya. At the tender age of 20. LETS DO THIS! MEOW!
Salamat ulit kay Boss Vinch sa sobrang panalong diamond na guide/tip/advice.
Sobrang champion.
Hiii guys!! Been a while. Nag renew na ako ng monthly sa gym. Been going regularly at least 3 times a week doing P/P/L/ and common sense. Not really chasing anything now and just lifting and controlling my urges to binge. I've gotten a bit leaner with the same weight (still 240) but looks different. May work na uli si Bisor sa fine dining so mejo mas may alone time na ako para mag babad sa gym kahit mejo nakakalungkot haha.
So questions pasensya na, should side raises be on Pull day? Or isama ko sa overheadpressing on Push day?
This is what im running this month and the last
Push
Dumbell Bench
Cable Flyes
Seated Dumbell Press
Dips( a few reps)
Pullovers
Front Raises
Triceps
Pull
Deadlift 50%
Dumbell Rows
Upright Rows
Side Raises
Facepulls
Biceps
Legs
Squat 50%
Planks
Crunches
Most lifts are 3x12 or 3x15
Except deadlifts and squats
Wannnnt Boss Vinchessa opinion on my PPL if its too much or not. Thanks guys love youuuuu!!
Will post progress pic on december on hypertrophy training 2 months in with not much guestimating calories and macros
Thanks!!!
pareho tayo!!! grabe ang galing. ung parang may "mala-dila" tounge like sa baba ng belly button. kaya pag bumibili ako ng shorts or pants dun ung waistline na sukatan ko hindi sa misming waistline kaya napapalaki ako ng size tuloy. ang sagwa kasi pag naka tshirt parang may naka buldge na flap sa baba.
Hindi naman nakakatakot yun. Ganun lang talaga after DL shempre. Kaya mahalaga din yung exercise choices and order natin kasi may impact yun sa performance. Mahirap mag rows after DL kasi limiting factor na ang lower back. So I suggest you do a back exercise na may stretch, ayun nga pullups/pulldowns.
ok yan dagdag motivation at go for aesthetics na rin para naman sa dagdag pogi points hihihi
sir @badass_vinch
ok lang ba ung ganitong order
pull ups
chin up
DL
BB Row
TBar Row
VBar Chin Up
Lat Pull Down
or DL muna unahin ko? salamat at pasensya sa sa extra sir @Masala Maker
kopya idol! salamat cheers
Stressed na stressed ako. yung girlfriend ko making x5 ng salary ko nakaka insecure hanap ako ng patayan na malilipatan ngayon para makapantay sa kusina niya hahahaha.
Looks like malapit na ako maka isang chin up. Which is really great progress considering I am heavy as fuck.
@Emman.
Oo nga men e! nakabawi rin nakahanap ng mabaet sakin ng sobra nakaka kilig :P hahaha.
siguro nga kaya nag BB rep scheme/parameters para pumogi para kay girlie.
okay lang! Matututo rin ako sa sagot ni boss vinch!
a tsyempre marami ring tulong sa babae ang pag te training naten sa gym
good luck bro at masaya kana ulit at mas mainspired kka lalo. btw, nabasa ko post mo dun sa kabila, wag ka mainsecured! masama yan! hehehe although bilang lalaki normal yan, pero palagay ko naman mas gugustuhin ng bbae na mahal mo sila ng totoo at tapat at nag iisa lang sila
pero ngayon nabakante ako ng mga 3 weeks. Ang malala e naglalamon lang ako. from 100kg naging 104kg ako ulit. Walang problema though, 2 steps forward 1 step back ika nga nila. Kahit naman mapatigil o hindi, di ako titigil magbuhat at maging conscious sa fitness.
Isang pinaka malaking pagbabago nakita ko is on my shoulders at triceps, dati flat na flat talaga puro taba lang. Ngayon may hulma narin kahit papano. Lumakas narin ang pressing ko kahit kaunti at masaya narin ako na may nangyayari.
Lift updates:
slow but will definitely get there
rep/set pr's
Overhead press, 70 dumbells by 4- 5 reps x 2 sets
BB Press 135 x 2
*achievement unlocked - Dips 20 reps per session, pa tatlo tatlo hangang makumpleto.
BB Bench Press
180lbs x 3
DL - same same
370 x 2
Squat
315 x 5reps x 2 sets
Bukas magsisimula ako ulit ng panibagong buwan ko ng pag eensayo hangang july 1. After july 1 baka mapahinto nanaman si Masala Maker kasi sisimulan na niya yung bagong work sa bagong hotel ng companya niya. See you guys!
Wala ako pic sa gym hindi na ako naka smart phone nasira, kaya ito nalang muna progress pic! hahaha!
Just got back and been lifting consistently for 6 months! 4 times a week doing a "fucked up self regulating by feel" conjugate method of powah!!! with two ME and two DE's a week at the very least.
Weight update: 230lbs
BF: around 25-30% and loving it. Now that I've matured as a lifter I no longer get confused with prioritizing and training for specificity. My old self would be sad about being fat but wanting to be super strong at the same time nowadays I'm really loving my time at the gym and feel like a new man! No more Oly work, no more bb work, no more distractions. Just hitting the weight, smashing bars and doing extra volume for accessories.
TAKING IT SLOW BUT TAKING IT
Updated lifts:
Conventional Deadlift 405 x 5RM
Bench Press 225 training max single
High Bar Squat 374 x 1
OHP 145 x 5
https://www.facebook.com/carloschopsonions/videos/1106052436074021/?fallback=1
https://www.facebook.com/carloschopsonions/videos/vb.100000078252657/1088618177817447/?type=3
Bad neck position! but a good shot hahaha.