Fat Monkey

1235714

Comments

  • fatmonkeyfatmonkey Posts: 308C-Class
    Ohsnap wrote:
    Anu name ng gym/box? ginagamit ko yung training na ganyan like metcons for strengthening and conditioning. Pero try ko sumali sa throwdown next year :) sumali ako ngayon sa Titan games sa nov. 9. Kaso strongman yung competition pero parang crossfit din

    Sir yung box we call it Crossfit Batangas but not really affiliated sa brand ng crossfit. Yes promdi here. :blush:
    I heard of that... sa the camp ang venue. we might watch sir and goodluck. Hope to meet my goal baka next year if fit enough makasali din. :lol
  • OhsnapOhsnap Posts: 425
    Haha masaya rin kasi na maraming training. Para di madaling maburnout. Ok Talaga mag bodybuilding at the same time strength and conditioning. Sa body type ko kasi Hindi ako pan BB competition haha. See you sa event, ako yung number 011
  • fatmonkeyfatmonkey Posts: 308C-Class
    Oct. 18, Sabado

    Barbel Row
    10x3 - 50kg
    10x1 - 70kg

    Seated Row
    10x1 - 49kg
    10x2 - 59kg
    6x1 - 73kg

    Lat Pull Down
    10x1 - 49kg
    10x2 - 59kg
    1x1 - 73kg

    Bicep Curl
    10x1 - 15kg
    10x2 - 20kg
    6x1 - 25kg

    Hammer Curl
    10x1 - 12kg
    8x1 - 12kg
    10x2 - 10kg

    Shrugs
    10x4 - 20kg

    Deadlift
    5x1 - 100kg
  • fatmonkeyfatmonkey Posts: 308C-Class
    Oct. 20, Monday

    SL5x5
    Squats: Deload - 175lbs 5-4-3-3-0
    OP: Deload 75lbs
    DL: 225lbs

    WOD: 20 Minutes Time Cap
    Before each round, 4 Over Head Walking Lunges 15lbs
    Sumo Deadlift Hand Pull 65lbs - 1-2-3-4-5-6-7-8-9-10
    Plate Burpees 15lbs - 10-9-8-7-6-5-4-3-2-1
    TOTAL TIME: 16:30

    Rest 2 minutes:
    3 rounds, 10 sec rest p/set
    Plank Hold
    Duck Hops
    Russian Twist

    My Squat sucks! I dont know what happen... I felt very weak! Nag deload ako from 195 to 175 na lang for the sake of proper form pero I can't lift! Guys... I did 175lbs last week and I did it perfectly fine kahit may struggle. But today can't even complete 5 reps. I dont know what to do? HELP HELP...
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    @fatmonkey wag ka muna mag squat ng 2 weeks, try other leg exercises. Hindi lahat ng performance issues ay dahil sa weakness, plateau or strength loss. Boredom lang yan, energy management issue or your crossfit might be taking a toll on your strength. Opposite directions kasi ang progression sa SL and crossfit.

    live&dieNATURAL

  • mikol22mikol22 Posts: 497C-Class
    fatmonkey wrote:
    Oct. 20, Monday

    SL5x5
    Squats: Deload - 175lbs 5-4-3-3-0
    OP: Deload 75lbs
    DL: 225lbs

    WOD: 20 Minutes Time Cap
    Before each round, 4 Over Head Walking Lunges 15lbs
    Sumo Deadlift Hand Pull 65lbs - 1-2-3-4-5-6-7-8-9-10
    Plate Burpees 15lbs - 10-9-8-7-6-5-4-3-2-1
    TOTAL TIME: 16:30

    Rest 2 minutes:
    3 rounds, 10 sec rest p/set
    Plank Hold
    Duck Hops
    Russian Twist

    My Squat sucks! I dont know what happen... I felt very weak! Nag deload ako from 195 to 175 na lang for the sake of proper form pero I can't lift! Guys... I did 175lbs last week and I did it perfectly fine kahit may struggle. But today can't even complete 5 reps. I dont know what to do? HELP HELP...


    same tau boss, ung last week kong 200lbs sa squat naging 190 to 195llbs tapos hirap pa...need to adjust my warm up siguro...mejo madami kase :)
  • fatmonkeyfatmonkey Posts: 308C-Class
    @fatmonkey wag ka muna mag squat ng 2 weeks, try other leg exercises. Hindi lahat ng performance issues ay dahil sa weakness, plateau or strength loss. Boredom lang yan, energy management issue or your crossfit might be taking a toll on your strength. Opposite directions kasi ang progression sa SL and crossfit.

    Thank you idol :blush: I think I will do that... I was thinking nga no squats until the end of the month, I might start nxt month na ulit with the squats. Medyo frustrated =( lang kasi i thought na i can reach 225lbs sa squats this month. Siguro nga boredom lang... monday sickness. :sleepy: Hehehehehe
    mikol22 wrote:
    same tau boss, ung last week kong 200lbs sa squat naging 190 to 195llbs tapos hirap pa...need to adjust my warm up siguro...mejo madami kase :)

    At least you made it sa 200lbs.' Hehehehe I think ill skip squats till the end of the month. Kelangan ko mamiss mo na sya. :blush: yung 195lbs ko kasi ang pangit na ng form ko... hindi ko na sya maibaba ng todo, kalakalahati na lang. Hehehehe So ill be back sa November na lang (with vengeance) Hehehehe.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    fatmonkey wrote:
    @fatmonkey wag ka muna mag squat ng 2 weeks, try other leg exercises. Hindi lahat ng performance issues ay dahil sa weakness, plateau or strength loss. Boredom lang yan, energy management issue or your crossfit might be taking a toll on your strength. Opposite directions kasi ang progression sa SL and crossfit.

    Thank you idol :blush: I think I will do that... I was thinking nga no squats until the end of the month, I might start nxt month na ulit with the squats. Medyo frustrated =( lang kasi i thought na i can reach 225lbs sa squats this month. Siguro nga boredom lang... monday sickness. :sleepy: Hehehehehe


    Ganyan din ginawa ko although may konting pagkakaiba sa approach. In my case naman DL ang binawasan ko, from 4-6 times a month i dropped it to 2-3 times lang. Then up naman frequency ng squats. Ayun nako PR ako at swabeng swabe ang execution. Kaso madami pa ako sinacrifice to push my squat ang DL. I trained less, stopped doing BBrows, Tbar rows, One arm rows and very minimal abdominal training then no cardio also. Pag tatawid ka talaga sa next level ng strength may sasacrifice ka talaga, malabo mo madala lahat ng improvements mo ng sabay sabay pataas. Something's got to give.

    live&dieNATURAL

  • fatmonkeyfatmonkey Posts: 308C-Class
    fatmonkey wrote:
    @fatmonkey wag ka muna mag squat ng 2 weeks, try other leg exercises. Hindi lahat ng performance issues ay dahil sa weakness, plateau or strength loss. Boredom lang yan, energy management issue or your crossfit might be taking a toll on your strength. Opposite directions kasi ang progression sa SL and crossfit.

    Thank you idol :blush: I think I will do that... I was thinking nga no squats until the end of the month, I might start nxt month na ulit with the squats. Medyo frustrated =( lang kasi i thought na i can reach 225lbs sa squats this month. Siguro nga boredom lang... monday sickness. :sleepy: Hehehehehe


    Ganyan din ginawa ko although may konting pagkakaiba sa approach. In my case naman DL ang binawasan ko, from 4-6 times a month i dropped it to 2-3 times lang. Then up naman frequency ng squats. Ayun nako PR ako at swabeng swabe ang execution. Kaso madami pa ako sinacrifice to push my squat ang DL. I trained less, stopped doing BBrows, Tbar rows, One arm rows and very minimal abdominal training then no cardio also. Pag tatawid ka talaga sa next level ng strength may sasacrifice ka talaga, malabo mo madala lahat ng improvements mo ng sabay sabay pataas. Something's got to give.

    Idol, quick question... sa current weight ko which is 83kg which is far from my "ideal" target of 75kg... i'm not really sure for the correct terms pero kung mag start ako mag train para magka cuts... bumababa pa kaya ang timbang ko? Thanks
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    fatmonkey wrote:
    fatmonkey wrote:
    @fatmonkey wag ka muna mag squat ng 2 weeks, try other leg exercises. Hindi lahat ng performance issues ay dahil sa weakness, plateau or strength loss. Boredom lang yan, energy management issue or your crossfit might be taking a toll on your strength. Opposite directions kasi ang progression sa SL and crossfit.

    Thank you idol :blush: I think I will do that... I was thinking nga no squats until the end of the month, I might start nxt month na ulit with the squats. Medyo frustrated =( lang kasi i thought na i can reach 225lbs sa squats this month. Siguro nga boredom lang... monday sickness. :sleepy: Hehehehehe


    Ganyan din ginawa ko although may konting pagkakaiba sa approach. In my case naman DL ang binawasan ko, from 4-6 times a month i dropped it to 2-3 times lang. Then up naman frequency ng squats. Ayun nako PR ako at swabeng swabe ang execution. Kaso madami pa ako sinacrifice to push my squat ang DL. I trained less, stopped doing BBrows, Tbar rows, One arm rows and very minimal abdominal training then no cardio also. Pag tatawid ka talaga sa next level ng strength may sasacrifice ka talaga, malabo mo madala lahat ng improvements mo ng sabay sabay pataas. Something's got to give.

    Idol, quick question... sa current weight ko which is 83kg which is far from my "ideal" target of 75kg... i'm not really sure for the correct terms pero kung mag start ako mag train para magka cuts... bumababa pa kaya ang timbang ko? Thanks

    Post ka ng recent pic bro. Honestly mahirap yang current goal kung ako tatanungin. Mahirap in the sense na TARGET WEIGHT ang hinahabol mo which is not the same situation back when you were very over weight. Siguro it would be better if you align your goal sa current situation mo. Hindi ka na dapat masyado namomoblema about weightloss, dapat siguro magfocus ka na on packing on muscle and improve your body composition. Pag sinabi mong CUTS meaning slabs of muscle. Tama na ganun na talaga dapat ang focus mo ngayon tapos bonus na lang yung fatloss in the process. Pwede siguro hindi ka umabot ng 75kg, pero kung SOLID and STRONG 78-80kg ka naman e mas maganda ata tignan yun.

    live&dieNATURAL

  • fatmonkeyfatmonkey Posts: 308C-Class
    fatmonkey wrote:
    fatmonkey wrote:
    @fatmonkey wag ka muna mag squat ng 2 weeks, try other leg exercises. Hindi lahat ng performance issues ay dahil sa weakness, plateau or strength loss. Boredom lang yan, energy management issue or your crossfit might be taking a toll on your strength. Opposite directions kasi ang progression sa SL and crossfit.

    Thank you idol :blush: I think I will do that... I was thinking nga no squats until the end of the month, I might start nxt month na ulit with the squats. Medyo frustrated =( lang kasi i thought na i can reach 225lbs sa squats this month. Siguro nga boredom lang... monday sickness. :sleepy: Hehehehehe


    Ganyan din ginawa ko although may konting pagkakaiba sa approach. In my case naman DL ang binawasan ko, from 4-6 times a month i dropped it to 2-3 times lang. Then up naman frequency ng squats. Ayun nako PR ako at swabeng swabe ang execution. Kaso madami pa ako sinacrifice to push my squat ang DL. I trained less, stopped doing BBrows, Tbar rows, One arm rows and very minimal abdominal training then no cardio also. Pag tatawid ka talaga sa next level ng strength may sasacrifice ka talaga, malabo mo madala lahat ng improvements mo ng sabay sabay pataas. Something's got to give.

    Idol, quick question... sa current weight ko which is 83kg which is far from my "ideal" target of 75kg... i'm not really sure for the correct terms pero kung mag start ako mag train para magka cuts... bumababa pa kaya ang timbang ko? Thanks

    Post ka ng recent pic bro. Honestly mahirap yang current goal kung ako tatanungin. Mahirap in the sense na TARGET WEIGHT ang hinahabol mo which is not the same situation back when you were very over weight. Siguro it would be better if you align your goal sa current situation mo. Hindi ka na dapat masyado namomoblema about weightloss, dapat siguro magfocus ka na on packing on muscle and improve your body composition. Pag sinabi mong CUTS meaning slabs of muscle. Tama na ganun na talaga dapat ang focus mo ngayon tapos bonus na lang yung fatloss in the process. Pwede siguro hindi ka umabot ng 75kg, pero kung SOLID and STRONG 78-80kg ka naman e mas maganda ata tignan yun.

    Well idol my ideal weight target was made during the time na overweight na talaga ako which was nun mga asa 100kg ako. I was fat and weak. And thru the process of my weight loss I was thinking kelan kaya ako pwede mag work sa body composition para magka cuts na. My plan was to stop SL next month and move on with a new program na magkaron ng cuts. but continue my crossfit kasi i feel pambawas taba talaga sya. Now my dilemma is anong bagong program kaya? :blush: Pero ill post my pic baka bukas and help me decide. Hehehehe
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    fatmonkey wrote:
    fatmonkey wrote:
    fatmonkey wrote:
    @fatmonkey wag ka muna mag squat ng 2 weeks, try other leg exercises. Hindi lahat ng performance issues ay dahil sa weakness, plateau or strength loss. Boredom lang yan, energy management issue or your crossfit might be taking a toll on your strength. Opposite directions kasi ang progression sa SL and crossfit.

    Thank you idol :blush: I think I will do that... I was thinking nga no squats until the end of the month, I might start nxt month na ulit with the squats. Medyo frustrated =( lang kasi i thought na i can reach 225lbs sa squats this month. Siguro nga boredom lang... monday sickness. :sleepy: Hehehehehe


    Ganyan din ginawa ko although may konting pagkakaiba sa approach. In my case naman DL ang binawasan ko, from 4-6 times a month i dropped it to 2-3 times lang. Then up naman frequency ng squats. Ayun nako PR ako at swabeng swabe ang execution. Kaso madami pa ako sinacrifice to push my squat ang DL. I trained less, stopped doing BBrows, Tbar rows, One arm rows and very minimal abdominal training then no cardio also. Pag tatawid ka talaga sa next level ng strength may sasacrifice ka talaga, malabo mo madala lahat ng improvements mo ng sabay sabay pataas. Something's got to give.

    Idol, quick question... sa current weight ko which is 83kg which is far from my "ideal" target of 75kg... i'm not really sure for the correct terms pero kung mag start ako mag train para magka cuts... bumababa pa kaya ang timbang ko? Thanks

    Post ka ng recent pic bro. Honestly mahirap yang current goal kung ako tatanungin. Mahirap in the sense na TARGET WEIGHT ang hinahabol mo which is not the same situation back when you were very over weight. Siguro it would be better if you align your goal sa current situation mo. Hindi ka na dapat masyado namomoblema about weightloss, dapat siguro magfocus ka na on packing on muscle and improve your body composition. Pag sinabi mong CUTS meaning slabs of muscle. Tama na ganun na talaga dapat ang focus mo ngayon tapos bonus na lang yung fatloss in the process. Pwede siguro hindi ka umabot ng 75kg, pero kung SOLID and STRONG 78-80kg ka naman e mas maganda ata tignan yun.

    Well idol my ideal weight target was made during the time na overweight na talaga ako which was nun mga asa 100kg ako. I was fat and weak. And thru the process of my weight loss I was thinking kelan kaya ako pwede mag work sa body composition para magka cuts na. My plan was to stop SL next month and move on with a new program na magkaron ng cuts. but continue my crossfit kasi i feel pambawas taba talaga sya. Now my dilemma is anong bagong program kaya? :blush: Pero ill post my pic baka bukas and help me decide. Hehehehe

    Kung ako sayo tuloy mo lang yung SL, ang importante naman dyan e yung exercises. SL is simple but not easy. Upgrade mo nalang para hindi ka maligaw ng landas. Dgadagan mo ng exercises after the basic lifts. Example:

    MONDAY
    SQUAT
    BENCH
    DEADLIFT
    BB Rows

    add ons:
    Superset1: Incline DB press and pullups
    Superset2: Dips and BB curls

    WEDNESDAY
    SQUAT
    BENCH
    DEADLIFT
    BB Rows

    add ons:
    Superset1: Leg extension and Leg curls
    Dropset: Standing or Seated Calf raises

    FRIDAY
    SQUAT
    BENCH
    DEADLIFT
    OHP

    add ons:
    Superset1: DB shoulder press and Cable rows
    Circuit: Front, side, rear raises

    SATURDAY
    WOD

    live&dieNATURAL

  • fatmonkeyfatmonkey Posts: 308C-Class
    Oct. 21, Tuesday

    WOD: Regional Event 4

    100 Wallballs 7kg
    100 Chest to bar pull-ups
    100 One legged squats
    100 One arm dumbbell snatches 20lbs

    Total time: 48 minutes & 19 secondsimage.jpg

    U.I.O.G.D@badass_vinch this is what I achieved so far idol.. After 4 months'

    58c8w.jpg

    What do u think idol? This is 83.7kg. Do I still need to shreeeed?
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    bro, hindi na mataba yan. Just the right built to start off.

    live&dieNATURAL

  • fatmonkeyfatmonkey Posts: 308C-Class
    bro, hindi na mataba yan. Just the right built to start off.

    Noted bro' Tapusin ko na lang current program ko ngaun buong october and ill start ng bago program next month. Pinagaaralan ko yung sinagest mo... :huh Thank you idol' :lol
  • fatmonkeyfatmonkey Posts: 308C-Class
    @badass_vinch, I was browsing and nakita ko to... looks interesting. Ano palagay mo idol?
    http://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan
  • SmallWIJISmallWIJI Posts: 742B-Class
    fatmonkey wrote:
    Oct. 21, Tuesday

    WOD: Regional Event 4

    100 Wallballs 7kg
    100 Chest to bar pull-ups
    100 One legged squats
    100 One arm dumbbell snatches 20lbs

    Total time: 48 minutes & 19 secondsimage.jpg

    U.I.O.G.D@badass_vinch this is what I achieved so far idol.. After 4 months'

    58c8w.jpg

    What do u think idol? This is 83.7kg. Do I still need to shreeeed?

    Good job bro, tuloy tuloy na yan cheers
  • mikol22mikol22 Posts: 497C-Class
    umpisa na yan boss, keep lifting! kita na ang improvements mo...
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    fatmonkey wrote:
    @badass_vinch, I was browsing and nakita ko to... looks interesting. Ano palagay mo idol?
    http://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan

    Any programs na may emphasis sa basic exercises ok sakin. I actually like this program kung para sakin ha since it's kinda similar to what I was doing sa 2nd and 3rd quarter of this year. I would apply this kind of program on the right time.

    Kung para sayo, this might be a little advanced. Eto mga considerations natin:

    1. HOW and WHERE will you start? Kasi Im not sure kung familiar ka or kung nagawa mo na ba ever yung ibang exercises sa program na ito. That will require a lot of practice and trial/error sa execution, poundage, rep range, pain tolerance etc. Hindi ok na pasukin ang isang program tapos dun mo pa lang aaralin kung papano gawin yung mga exercise.

    2. This is a 6-day TRAINING, far different from EXERCISING 6 days a week. Kung batak ka na sa gym siguro you can get away with this much physical stress week in and week out. Madali lang magexercises at papawis everyday, pump pump ika nga sa mga kanto gym. Pero may specific purpose itong 6-days TRAINING na ito, may tinatarget itong progression kaya hindi pwede yung 3 days all out intensity tapos 3 days "makapaggym lang na workout".

    3. CAN YOU COMMIT? hindi kasi productive yung magsisimula ka ng isang program tapos hindi mo tatapusin. Hindi rin ok yung every 2-3 months palit ng palit ng program. Ako personally I'd rather stick to something and make it work kesa magpapalit palit ng program hoping that it will work.

    4. ASSESS yourself. Asan ka na ba? what have you accomplished? Are you a different person now or still the same old you? Once sure ka na, SET A REALISTIC GOAL na magpapasaya sayo.

    hope that helps :)

    live&dieNATURAL

  • BANEBANE Posts: 1,927C-Class
    fatmonkey wrote:
    @badass_vinch, I was browsing and nakita ko to... looks interesting. Ano palagay mo idol?
    http://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan

    Any programs na may emphasis sa basic exercises ok sakin. I actually like this program kung para sakin ha since it's kinda similar to what I was doing sa 2nd and 3rd quarter of this year. I would apply this kind of program on the right time.

    Kung para sayo, this might be a little advanced. Eto mga considerations natin:

    1. HOW and WHERE will you start? Kasi Im not sure kung familiar ko or kung nagawa mo na ba ever yung ibang exercises sa program na ito. That will require a lot of practice and trial/error sa execution, poundage, rep range, pain tolerance etc. Hindi ok na pasukin ang isang program tapos dun mo pa lang aaralin kung papano gawin yung mga exercise.

    2. This is a 6-day TRAINING, far different from EXERCISING 6 days a week. Kung batak ka na sa gym siguro you can get away with this much physical stress week in and week out. Madali lang magexercises at papawis everyday, pump pump ika nga sa mga kanto gym. Pero may specific purpose itong 6-days TRAINING na ito, may tinatarget itong progression kaya hindi pwede yung 3 days all out intensity tapos 3 days "makapaggym lang na workout".

    3. CAN YOU COMMIT? hindi kasi productive yung magsisimula ka ng isang program tapos hindi mo tatapusin. Hindi rin ok yung every 2-3 months palit ng palit ng program. Ako personally I'd rather stick to something and make it work kesa magpapalit palit ng program hoping that it will work.

    4. ASSESS yourself. Asan ka na ba? what have you accomplished? Are you a different person now or still the same old you? Once sure ka na, SET A REALISTIC GOAL na magpapasaya sayo.

    hope that helps :)

    angas lang nung "CAN YOU COMMIT?" :sport::sport::sport:
Sign In or Register to comment.

Today's Bible Passage