Fat Monkey

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  • fatmonkeyfatmonkey Posts: 308C-Class
    Nov. 17, Monday

    PUSH A
    BP: 5x3 155 lbs
    10x1 125lbs (AMQRAP)
    Behind the Neck Press: 10x3 65lbs
    Lateral Raise: 10x3 15lbs
    Tricep Extension: 10x5 40lbs
    Pullover: 10x3 40lbs
    Incline Fly: 10x3 25lbs
    Dips: 10x5 Bodyweight
  • fatmonkeyfatmonkey Posts: 308C-Class
    Nov. 18, Tuesday

    PULL A
    DL: 5x3 255lbs
    15x1 205lbs
    Chin-up: 5x3
    DB Row: 10x3 40lbs
    Shrug: 10x3 50lbs
    Bicep Curl: 10x5 40lbs
    Hammer Curl: 10x5 25lbs
  • fatmonkeyfatmonkey Posts: 308C-Class
    Someone ask me regarding reps and weight effectivity medyo napaisip din ako, I think its bodybuilding 101... sabi ko na lang ill get back to you. Hehehehe. Question sa akin eh kung alin mas effective heavy weights and few reps (e.i. BP: 200lbs 3 set of 5 reps) OR lighter weights but more reps (ei. BP: 125lbs 5 sets of 15 reps)? Kindly enlighten me guys of more facts? Hehehehe Thank you thank you... ang babait ninyo, thank you.
  • as what ive read and from my work out there are 3 types of muscle fiber. one is actiated by heavy and low reps,other is med weight and med reps and the last is high reps and low weights. but still you must estimate the weight in such a way you will achieve the reps needed. :) hope this helped :)
  • Emman1986Emman1986 Posts: 1,819B-Class
    fatmonkey wrote:
    Someone ask me regarding reps and weight effectivity medyo napaisip din ako, I think its bodybuilding 101... sabi ko na lang ill get back to you. Hehehehe. Question sa akin eh kung alin mas effective heavy weights and few reps (e.i. BP: 200lbs 3 set of 5 reps) OR lighter weights but more reps (ei. BP: 125lbs 5 sets of 15 reps)? Kindly enlighten me guys of more facts? Hehehehe Thank you thank you... ang babait ninyo, thank you.

    base sa pag kakaintindi ko brad, depende yan sa goal mo :)

    pero mas mainam na 200lbs 3 sets ng 8-12 reps

    naalala ko dati sabi payo ni sir Big Dawg, kung sa BB Back Squat ay heavy ka then mga minimum 5-8reps kaya mo, pag datiing sa lying leg curl eh minimum 15 reps ka naman sa bigat na di naman kabigtan o kagaanan :) best of both worlds :blush:
  • BANEBANE Posts: 1,927C-Class
    IMO, at sa aking pag kakaintindi, simple lang. low reps STR 3-6reps. 6+(8-10-12-15-20) reps hyperthropy :) regardless of the weights (syempre ung akma sa lakas mo, alangan bumuhat ka ng 3-6 reps na kaya mo naman gawin ng 100 reps haha)
  • badass_vinchbadass_vinch Posts: 4,466A-Class
    fatmonkey wrote:
    Someone ask me regarding reps and weight effectivity medyo napaisip din ako, I think its bodybuilding 101... sabi ko na lang ill get back to you. Hehehehe. Question sa akin eh kung alin mas effective heavy weights and few reps (e.i. BP: 200lbs 3 set of 5 reps) OR lighter weights but more reps (ei. BP: 125lbs 5 sets of 15 reps)? Kindly enlighten me guys of more facts? Hehehehe Thank you thank you... ang babait ninyo, thank you.

    Mas effective - BOTH have their own benefits

    For bodybuilding
    Heavy - IMO pag 3-7 reps lang kaya mo gawin kahit anong weight pa
    Light - pag 8 or more reps, again kahit anong weight.

    Sa pinas pag naka 200lbs BP, heavy na. Pero sa ibang bansa magaan pa yan, 225lbs nga ang start ng masasabi nilang challenging weight. Sakin magaan yung 200lbs, pero para sa iba mabigat sya. Depende ang term na "heavy and light" sa kakayanan ng individual :)

    live&dieNATURAL

  • fatmonkeyfatmonkey Posts: 308C-Class
    Thank you guys. Share ko yung sagot nyo sa nagtanong sa akin.Nov. 25, Tuesday


    BP: 5x3 165 lbs
    7x1 135lbs (AMQRAP)
    Behind the Neck Press: 10x3 65lbs
    Lateral Raise: 10x3 15lbs
    Tricep Extension: 10x3 45lbs
    Pullover: 10x3 45lbs
    Incline Fly: 10x3 25lbs
    Dips: 10x5 Bodyweight

    WOD (na miss ko to... 3 weeks na walang wod)
    For time:
    15-12-9-6-3
    Goblet Squats 16kg
    KB Swing 16kg
    Burpees

    Total time: 9 minutes & 53 seconds.
  • fatmonkeyfatmonkey Posts: 308C-Class
    Nov. 18, Tuesday

    Nov. 26, Myerkules

    PULL A
    DL: 5x3 265lbs
    10x1 225lbs
    Chin-up: 5x3
    DB Row: 10x3 45lbs
    Shrug: 10x3 50lbs
    Bicep Curl: 10x5 45lbs
    Hammer Curl: 10x5 25lbs

    ABS
    Crunches 15x3
    Plank 30 seconds x 3
    Bicycle 15 secs x 3
    Double Crunches 10 x 3
    Russian Twist 15x3
  • fatmonkeyfatmonkey Posts: 308C-Class
    Nov. 27, Thursday

    Leg Day

    Squat: 5x3 175lbs
    10x1 135lbs (AMQRAP)
    Standing Calf Raise: 15x3 45lbs
    Overhead Lunges: 20x3 45lbs
    DB Step Up: 10x3 35lbs
    Wallball: 15x3 8kg

    Was determine to improve my WOD's time last tuesday
    15-12-9-6-3
    Goblet Squats 16kg
    KB Swing 16kg
    Burpees

    New time: 9 minutes and 29 seconds... Goal is under 9 minutes' Konti pa.
  • fatmonkeyfatmonkey Posts: 308C-Class
    Nov. 28, Friday

    PUSH B

    OH Press: 5x3 105lbs
    10x1 85lbs (AMQRAP)
    Incline DB Press: 10x3 45lbs
    Pec Fly: 10x3 25lbs
    Clean & Jerk: 5x6 95lbs
    Front Raise: 10x3 25lbs
    Skull Crusher: 10x5 45lbs
    Tricep Extension: 10x4 / 7x1 50lbs
  • fatmonkeyfatmonkey Posts: 308C-Class
    :lol after 40 days... better result! :yahoo:

    2qx7yoz.jpg
  • BANEBANE Posts: 1,927C-Class
    fatmonkey wrote:
    :lol after 40 days... better result! :yahoo:

    2qx7yoz.jpg

    pano mo nacheck to paps?
  • fatmonkeyfatmonkey Posts: 308C-Class
    Ghee wrote:
    fatmonkey wrote:
    :lol after 40 days... better result! :yahoo:

    2qx7yoz.jpg

    pano mo nacheck to paps?

    Sir sa digital scales lang. I used yung scale nun nag heherbal life which gives me all those data.
  • OhsnapOhsnap Posts: 425
    fatmonkey wrote:
    :lol after 40 days... better result! :yahoo:

    2qx7yoz.jpg

    Congratz haha keep it up
  • fatmonkeyfatmonkey Posts: 308C-Class
    Ohsnap wrote:
    fatmonkey wrote:
    :lol after 40 days... better result! :yahoo:

    2qx7yoz.jpg

    Congratz haha keep it up

    Thank you idol... Sana next year mas magandang result. Problema lang nagsara na box na pinupuntahan ko kasi nagrelocate sila mas malayo sa akin =( so downside nito less work out in a week. Pero kaya yan... aiming for better result pa. :blush:
  • badass_vinchbadass_vinch Posts: 4,466A-Class
    kahit sa bahay pwede ka magcrossfit bro :) libre pa!

    live&dieNATURAL

  • fatmonkeyfatmonkey Posts: 308C-Class
    malamang brad ganun na nga game plan ko. hehehehe
  • fatmonkeyfatmonkey Posts: 308C-Class
    December 5, Friday

    Leg Day

    Squat: 5x3 175lbs
    10x1 145lbs (AMQRAP)
    Standing Calf Raise: 15x3 45lbs
    Overhead Lunges: 20x3 45lbs
    DB Step Up: 10x3 35lbs
    Wallball: 15x3 8kg

    WOD: For Time
    75 KB Swings 16kg
    400 Jump Rope
    75 KB Swing 16kg

    Total Time: 19 minutes and 1 second
  • fatmonkeyfatmonkey Posts: 308C-Class
    Dec. 10, Wednesday

    1st day sa bagong gym (nagsara na yung box, relocating). Pros - more equipment/machine. Cons - No oly bar, less dumbell, slightly smaller plates, less and light kettle bell.
    I think modify ng konti ang push, pull, leg. Since may mga machine then I'll take the opportunity to use it.

    PUSH - CST (chest, shoulder & triceps)

    Bench Press
    Incline Press
    OH Press
    Pec Fly
    Lateral Raise
    Decline Press
    Incline Fly

    superset
    Tricep extension
    Tricep pulldown

    Pullover
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