Fat Monkey

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  • fatmonkeyfatmonkey Posts: 308C-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 :)

    Salamat Idol. Noted. Ang dilemma ko kasi ngaun yung equipment, yung gym na pinupuntahan ko eh basic equipment lang talaga. Dumbbells and barbels lang talaga so I need to plan what are the things i can do with them. :blush:

    And btw... 5peat pla tau ngaun! :yahoo: I was in beda kanina... after a decade kanina lang ulit nakapasok sa loob. Hehehehehe
    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 :)

    Salamat Idol. Noted. Ang dilemma ko kasi ngaun yung equipment, yung gym na pinupuntahan ko eh basic equipment lang talaga. Dumbbells and barbels lang talaga so I need to plan what are the things i can do with them. :blush:

    And btw... 5peat pla tau ngaun! :yahoo: I was in beda kanina... after a decade kanina lang ulit nakapasok sa loob. Hehehehehe
  • OhsnapOhsnap Posts: 425
    Haha kahit anung gamit ng gym. Ang mahalaga Kung Anu yung training mo for the day. Dumbells,barbells, or kahit Anu pa yan, magagamit mo yan. Haha naalala ko shoulder program ko kaso lakas ng ulan. Kaya naging kettlebell yung gallon ng langis sa bahay hahaha.
  • fatmonkeyfatmonkey Posts: 308C-Class
    Oct. 23, Thursday

    WOD: for time
    600 Jump Rope
    21 Clean & Jerk 85lbs
    300 Jump Rope
    21 Clean & Jerk 85lbs
    600 Jump Rope

    Total Time: 48 minutes & 48 seconds
  • fatmonkeyfatmonkey Posts: 308C-Class
    Oct. 24. Friday

    SL5x5
    BP: 155lbs
    OP: 75lbs
    BR: 165lbs
    DL: 235lbs2nd time magtimbang and my data was not impressive at all. Need to calibrate the food I'm taking. Pede po mag comment, suggestion and advice po. Thanks

    33fdxc4.jpg
  • OhsnapOhsnap Posts: 425
    Yung mga ginagawa mo kasing WOD took you so long to finish. last check ko is yung may 600jumprope and 21 clean and jerk. at least natatapos mo yan under 10mins, pero natapos mo ng 48mins. Ibig sabihin bro, nawawala yung essence ng wod and/or yung wod is too advanced para sa level mo. So imbes na makuha mo ung metabolic conditioning, ang ngyayari is opposite. Ganun na katagal na time for certain wod. Iniisip ng katawan mo is survival mode ka, it means more cortisol dev't. Hope it helps. medyo similar kasi tayo ng training. :)
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    @Ohsnap ginamit kasi ni @fatmonkey yung crossfit for weightloss which i think makes sense and ito ang popular weightloss training sa ngayon. What if ulit ulitin nya yung same WOD for 2 weeks straight. Example :

    WOD (14 days)
    600 Jump Rope
    21 Clean & Jerk 85lbs
    300 Jump Rope
    21 Clean & Jerk 85lbs
    600 Jump Rope

    Let say matapos nya ng iba ibang time yung WOD nya bawat araw, pano measure nun? kukunin ba average? or yung fastest completion time?

    live&dieNATURAL

  • OhsnapOhsnap Posts: 425
    @badass_vinch bro depende kasi yun eh. Merong do for time. Kelangan matapos yung movement within given time. And yung isa is finish as fast as possible. Pero kadalasan nian may time cap. or as many reps as possible with given time.

    Ang isang prob doing crossfit programs without a proper coach is walang nag aaasess ng level ng isang gumagawa nito. For example yung 600 jumprope with 21 clean and jerk is too advance for fat monkey,. Pwede naman niang gawin for his level is 50 jumprope, 21 cleans, 50 jumprope 15 cleans, 50jumprope 9cleans.

    The way he performs a Wod is like ginawa niang marathon ang supposedly na sprint :) so imbes na nag gain siya ng muscle, mas nawawala pa. As a fan of physique/ bodybuilding. Mas ok mag weight loss by fat not muscle. IMO :)
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Ohsnap wrote:
    @badass_vinch bro depende kasi yun eh. Merong do for time. Kelangan matapos yung movement within given time. And yung isa is finish as fast as possible. Pero kadalasan nian may time cap. or as many reps as possible with given time.

    Ang isang prob doing crossfit programs without a proper coach is walang nag aaasess ng level ng isang gumagawa nito. For example yung 600 jumprope with 21 clean and jerk is too advance for fat monkey,. Pwede naman niang gawin for his level is 50 jumprope, 21 cleans, 50 jumprope 15 cleans, 50jumprope 9cleans.

    The way he performs a Wod is like ginawa niang marathon ang supposedly na sprint :) so imbes na nag gain siya ng muscle, mas nawawala pa. As a fan of physique/ bodybuilding. Mas ok mag weight loss by fat not muscle. IMO :)

    Oo nga, supposed to be pabilisan matapos diba. Pero anong pwede nyang measure for progress kung iba iba ang WOD na ginagawa bawat araw? May WOD na mas madali para sa kanya at meron din mas mahirap. Pero napansin ko sa mga WOD dito sa pinas mostly aerobic in nature. What if weakness ni fatmonkey ang aerobic component ng given WOD pero strength nya naman ay anaerobic, would that change the measurement result? Kasi if ipapasok ang "muscle gain" as one of the goals in crossfit, I know it's possible but where do they go? I mean which body parts will get the most mass gains if there is no specific muscle targeted every WOD? I know hindi naman yun ang ultimate purpose ng crossfit training but for those who are mixing crossfit sa program nila, what can you recommend para magcontribute ang crossfit sa physique goals?

    live&dieNATURAL

  • OhsnapOhsnap Posts: 425
    @badass_vinch Bro more on strength and conditioning , tapos bodybuilding ang workout ko. I just try crossfit to assess my strength and conditioning. Pero marami rin heavy liftings sa crossfit. kadalasan prog or events na nakita ko. 3 part yung game. To test power (parang powerlifting but may max na weight given), to test endurance (more on aerobics but may lifts din), to test skills yung last ( muscle-ups, gymnastics etc.)
  • fatmonkeyfatmonkey Posts: 308C-Class
    Ohsnap wrote:

    Pwede naman niang gawin for his level is 50 jumprope, 21 cleans, 50 jumprope 15 cleans, 50jumprope 9cleans.

    Idol, binabawasan ko naman pero pag may lifting lang like if the weights is 145lbs at alam ku hindi ko kaya I will choose the weight na makakaya ko which is 115lbs siguro pero struggling ako nyan but I'm not lowering it sa sobrang baba para lang mabilis ako. :blush: I'm pushing my limit... hangang kaya ku buhatin repeatedly then dun ako. Siguro nga nagiging survival na lang and siguro its my ego and not my body ang nagbebenifit. Hehehehehe
    Ohsnap wrote:
    The way he performs a Wod is like ginawa niang marathon ang supposedly na sprint :) so imbes na nag gain siya ng muscle, mas nawawala pa. As a fan of physique/ bodybuilding. Mas ok mag weight loss by fat not muscle. IMO :)

    Oo nga idol it looks like marathon na pero I'm doing my best..maybe the wod is it too advance nga para sa akin. But why I continue to do it? Kc everytime I do... sumasabay ako sa ibang nag ccrossfit ang goal ko is to beat them. Medyo ndi realistic kasi they have been doing it for years na and ako kasisimula pa lang. Lagi ako worst finisher but yung goal ko na pumayat eh nahihit namn.
    Kung ganon effect ng WOD sa akin then maybe ill make it lesser for a week na lang instead of 5x a week. I'll make it similar sau na assessment of strength and conditioning & concentrate in body building. :blush: Whats ur advice?
  • OhsnapOhsnap Posts: 425
    @fatmonkey brotips Lang to ah. Haha I'm not saying na expert ako jan. Focus on strength training specially yung mga compound. Yung cross training demands plenty of core strength. Tapos pag nagwod ka ibase mo yung weight sa weight na nalilift mo during strength training mo.

    For the wods, bigyan mo ng time cap yung wods mo. At least max time cap of 30mins, para pasok sa anabolic window. So give it all within 30mins. you'll lose weight but you'll see that you're leaner because walang muscle wasting. :)
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    @Ohsnap bro ano yung 30 minutes anabolic window? Thanks :)

    live&dieNATURAL

  • OhsnapOhsnap Posts: 425
    @badass_vinch http://athlete.io/4752/anabolic-cardio/ eto bro, naka mobile kasi ako kaya di ko maexplain ng maayos. Maganda yung explanation ng strength and conditioning coach na nagturo saken. :)
  • fatmonkeyfatmonkey Posts: 308C-Class
    Ohsnap wrote:
    @badass_vinch http://athlete.io/4752/anabolic-cardio/ eto bro, naka mobile kasi ako kaya di ko maexplain ng maayos. Maganda yung explanation ng strength and conditioning coach na nagturo saken. :)

    Now I know what you mean... kung bakit kelangan tapusin ng less than 30 mins. Noted.
    Tamang tama sir.. new program na ako next month. I'll apply what I learned from this article at from what i learned from you guys mga master. :^^
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    @fatmonkey bro dissect mo yung info sa link na yan. that's only one side of the story

    live&dieNATURAL

  • fatmonkeyfatmonkey Posts: 308C-Class
    @fatmonkey bro dissect mo yung info sa link na yan. that's only one side of the story

    Noted bro'
  • fatmonkeyfatmonkey Posts: 308C-Class
    Oct. 27, Monday

    SL5x5
    BP: 165lbs x 2
    165lbs x 1
    155lbs x 5
    155lbs x 5
    155lbs x 5
    OP: 85lbs
    BR: 175lbs (5/5/5/5/1)
    DL: 245lbs
  • fatmonkeyfatmonkey Posts: 308C-Class
    Oct. 28, Tuesday

    WOD A: Strength/Skill
    10 Push Press 45lbs
    1 Static hold-chin over bar (15 seconds)
    5 rounds

    WOD B: For time
    Wall Ball 7kg: 10-9-8-7-6-5-4-3-2-1
    Close push-ups: 1-2-3-4-5-6-7-8-9-10
    Total time: 6 minutes & 54 seconds

    ABS: "300"
    30 crunches
    30 bicycle crunches
    30 toe touches
    20 reverse crunches
    15 side plank - L
    30 crunches
    15 side plank - R
    40 Russian twist
    30 bicycle crunches
    15 oblique v-ups - L
    20 reverse crunches
    15 oblique v-ups - R
    10 leg lifts
  • OhsnapOhsnap Posts: 425
    Nice improving yung time mo :)
  • fatmonkeyfatmonkey Posts: 308C-Class
    Ohsnap wrote:
    Nice improving yung time mo :)

    Thank you sir' taking your advice... as much as possible do it as fast as I can... kung kaya unbroken then push it. :blush:

    About the wod, sir okay lang kaya bawasan ko round ko? kasi nga it might be too advance for me... like kanina the round was 5 but ginawa ko lang 2 rounds and do it as fast as possible and i time it with it 30 mins? Okay lang kaya un?Oct. 30, Thursday

    SL5x5
    BP: 155lbs
    OP: 85lbs
    BR: 165lbs
    DL: 255lbs

    WOD: 2 Rounds
    20 Pull-ups
    40 Push-ups
    60 Squats

    Total Time: 29 minutes & 12 seconds
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