Fat Monkey

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  • OhsnapOhsnap Posts: 425
    Ok lang un bro haha. Pwede rin namang 5rounds ng 10pullups, 20pushups, 30squats :)
  • fatmonkeyfatmonkey Posts: 308C-Class
    Ohsnap wrote:
    Ok lang un bro haha. Pwede rin namang 5rounds ng 10pullups, 20pushups, 30squats :)

    :sport: yown. Noted. Idol, isa pang tanong... yung plano ko ay to do a push/pull/legs program next week. Can I still do wods everyday or alternative days na lang? I'll be limiting it under 30 mins naman if i need to modify the wod. Advice :huh
  • OhsnapOhsnap Posts: 425
    Mas ok bro alternate days yung wod and lifting. Mabuburn out ka Kung araw2 na wod. And mahirap magpalakas kasi konti lang recovery. tsaka yung wod wag puro high reps. May mga wod din na heavy lift, parang training ng strongman.
  • fatmonkeyfatmonkey Posts: 308C-Class
    Guys medyo slow lang :huh Ive read this article at medyo nalilito ako. --> "Each workout starts out with a compound lift using a 15 rep goal over 5 sets. " does it mean na each set has 15 reps or yung 5 total sets should have a total goal of 15 reps?
    Kindly enlighten me :duh: Thanks :blush:
  • OhsnapOhsnap Posts: 425
    Haha bale 15reps overall yan. So 3reps for 5rounds. Ginagawa ko yan :)
  • fatmonkeyfatmonkey Posts: 308C-Class
    Ohsnap wrote:
    Haha bale 15reps overall yan. So 3reps for 5rounds. Ginagawa ko yan :)

    Math na kasi idol. :banghead: Hehehehe Sabi na yun din pagkakaintindi ko, makulit lang si kumander at hindi daw un. lol SALAMAT sir. :sleepy:
  • fatmonkeyfatmonkey Posts: 308C-Class
    Nov 4, Tuesday

    Change program to PUSH/PULL/Leg

    PUSH A
    BP: 5x3 155 lbs
    10x1 125lbs (AMQRAP)
    Behind the Neck Press: 10x3 65lbs
    Lateral Raise: 10x3 15lbs
    Pullover: 10x3 30lbs
    Incline Fly: 10x3 15lbs
    Tricep Extension: 10x5 30lbs
    Dips: 10x5 Bodyweight

    ABS
    Crunch: 15x3
    Plank: 20s x3
    Hanging Knee Raise: 15x3
    Double Crunch: 10x3
    Russian Twist: 15x3

    WOD: AMRAP 12mins
    90 Jumping Jack
    12 Burpees
    Total Round: 4

    Nangangapa pa sa bagong routine, forms and time. PUSH was 1hr & 20 mins. ABS was 25 mins. I'm not sure if ideal time yun. Hehehehe Comments & suggestion are welcome. :huh
  • fatmonkeyfatmonkey Posts: 308C-Class
    Nov. 5, Wednesday

    PULL A
    DL: 5x3 255lbs
    15x1 205lbs
    Chin-up: 5x3
    B.Row: 10x3 135lbs
    Shrug: 10x1 45lbs
    10x2 50lbs
    Bicep Curl: 10x1 25lbs
    10x4 30lbs
    Hammer Curl: 10x5 20lbs


    ABS
    Crunch: 15x3
    Plank: 30s x3
    Hanging Knee Raise: 15x3
    Double Crunch: 10x3
    Russian Twist: 15x3
  • fatmonkeyfatmonkey Posts: 308C-Class
    Nov. 6, Hwebes

    Leg
    Squat: 5x3 165lbs
    15x1 135lbs (AMQRAP)
    Standing Calf Raise: 15x3 35lbs
    Overhead Lunges: 10x3 45lbs
    DB Step Up: 10x3 35lbs
    Wallball: 15x3 8kg


    ABS
    Crunch: 15x3
    Plank: 30s x3
    Hanging Knee Raise: 15x3
    Double Crunch: 10x3
    Russian Twist: 15x3
  • fatmonkeyfatmonkey Posts: 308C-Class
    Nov. 7, Friday

    PUSH B
    OH Press: 5x3 95lbs
    10x1 75lbs AMQRAP
    Incline DB Press: 10x3 40lbs
    Pec Fly: 10x3 20lbs
    Clean & Jerk: 10x3 95lbs
    Front Raise 10x6 20lbs
    Skull Crusher: 10x5 25lbs
    Tricep Extension: 10x5 40lbs


    ABS
    Crunches: 15x3
    Plank: 30s x3
    Hanging Knee Raise: 15x3
    Double Crunch: 10x3
    Russian Twist: 15x3
  • fatmonkeyfatmonkey Posts: 308C-Class
    Nov. 8, Saturday

    PULL B
    B.Row: 5x3 165lbs
    10x1 135lbs AMQRAP
    Lat Pulldown: 10x3 100lbs
    Seated Row: 10x3 115lbs
    Incline Row: 10x3 30lbs
    DB Bicep Curl: 10x5 25lbs
  • fatmonkeyfatmonkey Posts: 308C-Class
    Nov 11, Tuesday

    PUSH A
    BP: 5x3 155 lbs
    12x1 125lbs (AMQRAP)
    Behind the Neck Press: 10x3 65lbs
    Lateral Raise: 10x3 15lbs
    Pullover: 10x3 40lbs
    Incline Fly: 10x3 25lbs
    Tricep Extension: 10x5 30lbs
    Dips: 10x5 Bodyweight

    ABS
    Crunch: 15x3
    Plank: 30s x3
    Hanging Knee Raise: 15x3
    Double Crunch: 10x3
    Russian Twist: 15x3

    Nov. 12, Wednesday

    PULL A
    DL: 5x3 255lbs
    15x1 205lbs
    Chin-up: 5x3
    DB Row: 10x3 40lbs
    Shrug: 10x3 50lbs
    Bicep Curl: 10x5 35lbs
    Hammer Curl: 10x5 25lbs

    ABS
    Crunch: 15x3
    Plank: 30s x3
    Hanging Knee Raise: 15x3
    Double Crunch: 10x3

    Did the same PULL WO except for DB Row (sub sa B.Row) as last week. But after my WO... may masakit sa lower back. I felt it most pagupo ko sa kotse. As I'm driving home... Iniisip ko Kung May Mali sa Ginawa ko? DEADLIFT kaya... But last week was same weight pero wala nman ako naramdaman. Nilagyan ko ng salonpas at Medyo nagiba Iba sya.
  • OhsnapOhsnap Posts: 425
    fatmonkey wrote:
    Did the same PULL WO except for DB Row (sub sa B.Row) as last week. But after my WO... may masakit sa lower back. I felt it most pagupo ko sa kotse. As I'm driving home... Iniisip ko Kung May Mali sa Ginawa ko? DEADLIFT kaya... But last week was same weight pero wala nman ako naramdaman. Nilagyan ko ng salonpas at Medyo nagiba Iba sya.

    baka sprain, maybe hindi ka nakapag cooldown ng maayos :)
  • fatmonkeyfatmonkey Posts: 308C-Class
    Ohsnap wrote:
    fatmonkey wrote:
    Did the same PULL WO except for DB Row (sub sa B.Row) as last week. But after my WO... may masakit sa lower back. I felt it most pagupo ko sa kotse. As I'm driving home... Iniisip ko Kung May Mali sa Ginawa ko? DEADLIFT kaya... But last week was same weight pero wala nman ako naramdaman. Nilagyan ko ng salonpas at Medyo nagiba Iba sya.

    baka sprain, maybe hindi ka nakapag cooldown ng maayos :)

    I think sprain nga... I had this before pero galing ako sa squats then nag rest ako ng 2 weeks ata then okay na ulit. Sir when you say cooldown... ano usually ginagawa mo? kc ako after workout eh rest lang plus foam roll sa likod if feel ko lang masyado na stress back ko.
  • rtravino29rtravino29 Posts: 1,549
    gaano kasama brah? rate mo from 1 - 10 , 10 being di ka makatayo nang maayos or maka bend.

    di ko alam kung spasm yan or baka sore / tightness lang. pero what I normally do is ICE muna nang 2 - 3 days after nun, simple foam rolling na, pero kung sobrang sakit, try mo inumin to, celebrex or norgesic forte ( muscle relaxant sila )
    as a matter of fact, 3 days akong natengga. Had lower back spasm after doing squat . Nung nasa gym pa lang, ramdam ko na eh, after doing some deficit romanian DL and back ext. medyo naging ok.

    PERO pag gising ko sa gabi ( Call center agent brah ) pucha! di na ko makatayo, as in namimilipit na ko sa sakit, ni hindi ako makapag makatayo nang di ako ma a out of balance sa sakit.

    after taking the said meds sa taas ( norgesic forte ) AND ice, after a day, medyo nakakapag lakad na ko nang maayos.

    this is the second time na di ako nakapasok sa work dahil sa lower back pain, and this current experience has been a eye opener for me.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Parang ganyan nangyari kay @Rob21 nung nagDL sya ng 500lbs. Sprain sabi nung doctor nung nagpatingin sya, MRI i think.

    live&dieNATURAL

  • fatmonkeyfatmonkey Posts: 308C-Class
    Nov. 13, Thursday.

    Still hurting but the LEG Day must go on'

    Leg
    Squat: 5x3 165lbs
    15x1 135lbs (AMQRAP)
    Standing Calf Raise: 20x3 35lbs
    Overhead Lunges: 10x3 45lbs
    DB Step Up: 10x3 35lbs
    Wallball: 15x3 8kg
    rtravino29 wrote:
    gaano kasama brah? rate mo from 1 - 10 , 10 being di ka makatayo nang maayos or maka bend.
    I think is not that bad kasi I still manage to complete my leg day. Siguro asa 4 lang... I still can bend pero pag uupo sa kotse at tatayo... damn that hurts! =( but still tolerable pa namn. But I skip abs work out kasi masakit pag nag ccrunches, napapaluha ako. =(
    Parang ganyan nangyari kay Rob21 nung nagDL sya ng 500lbs. Sprain sabi nung doctor nung nagpatingin sya, MRI i think.
    Bro, hoping hindi sprain or anything serious since nakakagalaw pa ako ng ayos and hoping mawala na sya by next week kasi if not then i'll see a doctor. :sleepy:
  • rtravino29rtravino29 Posts: 1,549
    I think is not that bad kasi I still manage to complete my leg day. Siguro asa 4 lang... I still can bend pero pag uupo sa kotse at tatayo... damn that hurts!

    I see, I don't think na malala to, since you can still bend, ( though pag uupo at tatayo andun yung pain)

    same recommendation brah, ICE for 2 - 3 days, then stretch your hammies and foam roll mo buong legs mo,
  • fatmonkeyfatmonkey Posts: 308C-Class
    Nov. 14, Friday

    PUSH B
    OH Press: 5x3 95lbs
    10x1 75lbs AMQRAP
    Incline DB Press: 10x3 40lbs
    Pec Fly: 10x3 25lbs
    Clean & Jerk: 10x3 95lbs
    Front Raise 10x6 20lbs
    Skull Crusher: 10x5 35lbs
    Tricep Extension: 10x5 30lbs

    Skip abs wo... lower back still in pain pero medyo ok ok na sya. :sleepy:
  • fatmonkeyfatmonkey Posts: 308C-Class
    Nov. 15, Saturday

    PULL B
    B.Row: 5x3 165lbs
    10x1 135lbs AMQRAP
    Lat Pulldown: 10x3 100lbs
    Seated Row: 10x3 115lbs
    Incline Row: 10x3 30lbs
    DB Bicep Curl: 10x5 22lbs
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