Journey to a strong back

145791023

Comments

  • monching11monching11 Posts: 7,273B-Class
    Rustan's> All

    heheheheh
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    hahah biased ka insan LOL!, well true magaganda lahat and mukhan maarte din :P
  • monching11monching11 Posts: 7,273B-Class
    ^hahahaha believe me insan. Dito pag napapadaaan ako sa HR dito ung mga nag a-apply pa lang eh panalo na hahahaha
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    bigyan mo naman kami kung ganun ng makikilala hahaha
  • nrg500nrg500 Posts: 1,235B-Class
    @ monching11

    oo nga, wag ka madamot

    bigyan mo ako para naman ma-apply ko ang DL strength ko sa "standing" position. ha ha :)
  • StannisStannis Posts: 1,377B-Class
    Pede akong maging HR, meron akong casting couch.
  • nrg500nrg500 Posts: 1,235B-Class
    images?q=tbn:ANd9GcRDOkJarCBtnRc-uLLdj_GJssHWxpu700H3wrZyODi8GjEuUhCP

    ^ dyan ako minsan gumagawa ng conditioning workout pag non-training day ko :)
  • StannisStannis Posts: 1,377B-Class
    Saan galing yang pic ng opis ko?
  • nrg500nrg500 Posts: 1,235B-Class
    sarap talaga ng Ineng's BBQ :)

    tatlong 12-inch ang kinain ko for lunch

    images?q=tbn:ANd9GcSZpLmqDQgnrzbS-WOGzPFVe7K_TFSu67kPBxMQx-p9YotaxxV4
  • badass_vinchbadass_vinch Posts: 4,466A-Class
    bro, sa market market ba yang inengs? wala na kasi akong makitang ibang branch nila parang nagsara na lahat! yung suka yung masarap :)

    live&dieNATURAL

  • monching11monching11 Posts: 7,273B-Class
    Hahahahaha. LOL. Sige pag naging friend ko na sila sa FB (ung mga high end chicks, lasalitsa atenista assumptionista) iPM ko sa inyo pics. Pero for now kasi nasa "getting to know" stage pa lang at awkward pa i-add ko sila at baka isipin nilang patay na patay ako sa kanila (sa iba applicable lol).

    Dami ditong class S at Class A na halimaw. Ung iba nag mo-model at naga-appear sa commercials/ads.
  • nrg500nrg500 Posts: 1,235B-Class
    @ badass

    oo, market! market! branch

    masarap talaga BBQ ng Ineng's pero masakit sa bulsa :)

    hanap na nga ako ng asawa para may magluluto na ng pagkain ko. he he
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    bro, sa market market ba yang inengs? wala na kasi akong makitang ibang branch nila parang nagsara na lahat! yung suka yung masarap :)

    meron pa silang branch sa sm north
  • badass_vinchbadass_vinch Posts: 4,466A-Class
    ^ hahaha ang layo nga lang sakin kaya pala wala nako makita. nagsara kasi yung sa makati ave.

    live&dieNATURAL

  • nrg500nrg500 Posts: 1,235B-Class
    AUGUST 30, 2013 (Friday)

    body weight - 161 lbs (measured while in the gym)

    training time start - 11:20 AM
    training time end - 12:10 PM


    Main Exercise 1 - Conventional Dead Lift
    warm up 1 - 102 lbs @ 3 reps
    warm up 2 - 102 lbs @ 3 reps
    warm up 3 - 102 lbs @ 1 reps
    1st set - 172 lbs @ 6 reps
    2nd set - 142 lbs @ 8 reps

    ^ Finally, I have broken my past record before the deload

    182 lbs @ 3 reps = 193 lbs 1RM
    172 lbs @ 6 reps = 200 lbs 1RM

    Estimated 1RM increased by 3.6%

    For 3 consecutive nights (Monday, Tuesday, Wednesday), my sleep is only 5 to 6 hours. Maybe I could have lifted more if I had better sleep the past days

    Main Exercise 2 - Push Press
    warm up 1 - 32-lb olympic bar @ 6 reps
    warm up 2 - 42 lbs @ 3 reps
    1st set - 72 lbs @ 3 reps

    ^ I reduced the load (77 lbs to 72 lbs) because I was doing it wrong for the past weeks. According to Starting Strength book, the bar should rest on the shoulders before the jerk from the legs. Failed to complete 6 reps. Thinking of switching to Seated Dumbbell Overhead Press for next week

    Accessory Exercise 1 - Kroc Row
    1st set - 50 lbs @ 13 reps

    Accessory Exercise 2 - Neutral-grip Chin Up
    1st set - bodyweight @ 6 reps


    Overall, I'm still happy that my Dead Lift improved. I hope the progress continues
  • Big DawgBig Dawg Posts: 645
    IMO you will see better results by doing 2-3 sets of the accessories, not just 1 set. Also, kroc rows & chins are inferior exercises to improve your dead compared to the array of exercises you have to choose from for posterior chain work dude. Btw, congrats on your progress, however I believe your progress would be more considering the afforementioned. :)
  • nrg500nrg500 Posts: 1,235B-Class
    @ Big_Dawg

    What compound accessory exercises can you suggest as alternatives for Kroc Row and Chin Up ?

    Thanks
  • Big DawgBig Dawg Posts: 645
    nrg500 wrote:
    @ Big_Dawg

    What compound accessory exercises can you suggest as alternatives for Kroc Row and Chin Up ?

    Thanks

    Rack pulls - place the pins at lower knee level and pack on the weight. You can use MUCH more weight obviously than normal deads. This will get you used to using much heavier weights than normal deads and soon your normal dead will soar. :)
    Good mornings
    Glute/ham raises
    Leg curls (not compound, however hams play major role in pulling and stabilization)

    So for example, one workout perhaps do 2 sets of rack pulls and 2 sets of glute/ham raises. Next workout do 2 sets of good mornings and 2 sets of leg curls. I'm talking about working sets - work hard, don't take it easy just bcoz they are "accessories". :)
  • nrg500nrg500 Posts: 1,235B-Class
    SEPTEMBER 02, 2013 (Monday)

    body weight - 163 lbs (measured while in the gym)

    training time start - 9:30 AM
    training time end - 10:30 AM


    Main Exercise 1 - Conventional Dead Lift
    warm up 1 - 102 lbs @ 3 reps
    warm up 2 - 102 lbs @ 3 reps
    warm up 3 - 102 lbs @ 1 reps
    1st set - 174.5 lbs @ 6 reps
    2nd set - 144.5 lbs @ 8 reps


    Main Exercise 2 - Flat Barbell Bench Press
    warm up 1 - 82 lbs @ 4 reps
    warm up 2 - 82 lbs @ 4 reps
    1st set - 132 lbs @ 8 reps
    2nd set - 114.5 lbs @ 10 reps


    Accessory Exercise 1 - Neutral-grip Chin Up
    1st set - bodyweight @ 7 reps

    Accessory Exercise 2 - Kroc Row
    1st set - 50 lbs @ 15 reps


    A good workout overall. However, it seems my water intake increased. After the 2 main exercises, my 1-liter water was consumed already. Need to bring more water
  • nrg500nrg500 Posts: 1,235B-Class
    I don't know if it's just coincidence but I have observed the ff:

    taking creatine monohydrate 1 or 2 hours bedtime makes it difficult for me to fall asleep

    eating Ineng's BBQ 1 or 2 hours before bedtime makes it difficult for me to fall asleep

    Felt like crap yesterday due to losing sleep for 2 consecutive days



    This morning, in a fasted state, I did a few body weight exercises. I weighed 163 lbs

    circuit 1
    chin ups @ 8 reps
    push ups @ 20 reps

    rested a bit (didn't count but I think it was less than 5 minutes)

    circuit 2
    chin ups @ 5 reps
    push ups @ 12 reps


    No rest between chin up and push up. In push up, feet was elevated ~2 feet above the ground
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