Journey to a strong back

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Comments

  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    may pasok ka ba bukas? sama ka ulit samin sa maximus bro.
  • nrg500nrg500 Posts: 1,235B-Class
    @ monching11

    yes, bro, 2x a week pa rin.

    oo, kasama na yung 32-lb oly bar

    I'm considering all the suggestions made by the PBB members pero one variable at a time muna ang binabago ko

    di na ako nag-train to failure at dinagdagan ko rin ang accessory exercise

    i feel good now compared before and excited ako na ma-break yung 170 lbs @ 3 reps sa conventional dead lift


    @ DSmallDivide

    sir, kaka-train ko lang po ngayon.

    pero sige, try ko po sumama bukas, nood lang ako at kuha ng tips sa masters :)
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    punta ka tulungan kita dun sa squat prob mo and anything else na kailangan mo pa pointers
  • nrg500nrg500 Posts: 1,235B-Class
    ^ thanks, sir

    anong oras po ba ang training ?
  • monching11monching11 Posts: 7,273B-Class
    I see, at least you're doing a lot better as you said nga. Bitin talaga 2 days pero better than not training at all.

    Punta ka bukas hehehe
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    anu oras ba tayu bukas monch? wag naman sa 4pm kasi paalis palang ako opis nun eh hehehe
  • monching11monching11 Posts: 7,273B-Class
    ^sige text mo lang ako insan kung what time ka OK lang saken if mga 5 tay kita santolan OK lang naman.
  • nrg500nrg500 Posts: 1,235B-Class
    AUGUST 26, 2013 (Monday)

    body weight - 161 lbs (measured after workout)

    training time start - 9:45 AM
    training time end - 10:45 AM


    Main Exercise 1 - Conventional Dead Lift
    warm up 1 - 102 lbs @ 3 reps
    warm up 2 - 102 lbs @ 3 reps
    1st set - 167 lbs @ 6 reps
    2nd set - 147 lbs @ 7 reps

    Main Exercise 2 - Flat Barbell Bench Press
    warm up 1 - 82 @ 3 reps
    warm up 2 - 92 lbs @ 3 reps
    1st set - 132 lbs @ 6 reps
    2nd set - 117 lbs @ 7 reps
    3rd set - 107 lbs @ 8 reps

    ^ I reduced the load (142 lbs to 132 lbs) to get a "feel" of shoulder-width grip in the 1st set

    Accessory Exercise 1 - Neutral-grip Chin Up
    1st set - body weight @ 6 reps

    Accessory Exercise 2 - Kroc Row
    1st set - 40 lbs @ 20 reps


    Post-workout Meal
    - chicken thigh adobo
    - 400g of carbs from white rice
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    tuloy tuloy na yung progress mo sa DL ah! at hindi bumababa sa 6 reps yung 1st set mo, nice! kaya na siguro yan 200lbs 2-3 reps hehehe . up 6lbs ka na din sa timbang. keep it up! :)

    live&dieNATURAL

  • monching11monching11 Posts: 7,273B-Class
    nice!
  • riddlerriddler Posts: 1,018B-Class
    nrg500 wrote:
    Post-workout Meal
    - chicken thigh adobo
    - 400g of carbs from white rice

    Quick question lang about the 400g of carbs:
    1 cup of rice = 45g carbs
    400g carbs = 9 cups of rice

    So you are eating 9 cups of rice on your post-workout meal? That's one helluva of an appetite. Sulit na sulit bro kung kakain ka sa mang inasal. :lol
  • nrg500nrg500 Posts: 1,235B-Class
    @ badass
    tuloy tuloy na yung progress mo sa DL ah! at hindi bumababa sa 6 reps yung 1st set mo, nice! kaya na siguro yan 200lbs 2-3 reps hehehe . up 6lbs ka na din sa timbang. keep it up!

    thanks, bro :)

    hinay-hinay pa rin kahit nakaka-tempt kanina ang 172 lbs. inisip ko na lang yung failures ko kaya 167 lbs lang binuhat ko

    twice a week ko na i-train conven DL dahil di na ako ang squat. baka 2.5 lbs increase lang ang gawin ko this coming Friday

    ginawa ko na ring dalawa ang accessory exercise pero I have to remove 1 working set from the dead lift

    I hope I'm on the right track now


    @ riddler
    Quick question lang about the 400g of carbs:
    1 cup of rice = 45g carbs
    400g carbs = 9 cups of rice

    So you are eating 9 cups of rice on your post-workout meal? That's one helluva of an appetite. Sulit na sulit bro kung kakain ka sa mang inasal.

    oo, malakas ako kumain pagkatapos ng fasted training :)

    sa 2nd meal ko, which is also the last meal, bumanat ako uli ng 250g of carbs from white rice. he he

    pero sa rest days, mostly from fats ko kinukuha ang calories ko
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    how do you feel now compared the past weeks? sana ayos na din recovery mo at energetic ka na everyday. magandang sign ang strength increase and weight gain. ok na siguro yung set up mo na ganyan for now, kung magdadagdag ka ng accessory work sa deload week mo na gawin.

    live&dieNATURAL

  • nrg500nrg500 Posts: 1,235B-Class
    ^ I feel ok pero still observing

    sana magtuloy-tuloy na


    by the way, halimaw ka pala :) kita ko pics ng recent GWO last Aug 24. sana makasama ako next time sa inyo para makapag-paturo ng actual

    thanks
  • nrg500nrg500 Posts: 1,235B-Class
    Woke up today at 5:10AM. Sleep was 5 to 6 hours only

    Even with just that amount of sleep, I don't feel sluggish or weak right after waking up. Drank a cup of pure coffee and left home around 5:55AM

    Arrived at work around 7:30AM. I still felt alert or energetic even after the effects of coffee has worn off. Before the deload, I feel sluggish in the morning when the effects of coffee has worn off. Sometimes, even a strong dosage of coffee won't do

    Though I still have some trouble sleeping at 8PM or 9PM, I feel good now compared before


    It's a non-training day today for me but I got a "free" workout during my train ride from MRT3 Cubao station to MRT3 Guadalupe station. It's so jam-packed I had to tighten my abs, glutes, and leg muscles so I won't be pushed easily.
  • monching11monching11 Posts: 7,273B-Class
    ^HAHAHAHAH free workout. Them feels when I was going home at my then GF wife's home lol.

    Never again living in the north area!!!

    Good thing that you can positively feel the effects of the deload to you. It's the beginning of something great brah!!!
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    @nrg do you frequent the market2x area? i have this feeling i might have seen you last week>
  • nrg500nrg500 Posts: 1,235B-Class
    @ monching11

    WTF talaga dyan sa MRT3

    sana ayusin muna nila ang service bago taasan ang singil


    @ DSmallDivide

    oo, madalas ako sa Market! Market!

    daming yummy sales lady dito. he he :)
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    hahaha very i'm 80% sure ikaw ung nakasalubong ko last week. Ayus lang, pero SM pa din by far for me ang madami magaganda na saleslady hehehe
  • nrg500nrg500 Posts: 1,235B-Class
    ^ syempre, walang tatalo sa quality ng sales lady ng SM department store

    :)
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