Learning Process

Nagsimula ako nung 2012, may trainer ako pero na-realize ko na hindi niya ako tinuturuan ng tamang form and tamang pagkain, so nasayang lang yung halos 1 year ko na pag ggym. So nagsimula akong magresearch sa sarili ko, and nag setup ng home gym. Progress is slow but steady :) Sana matuto pa ako sa masters

Current BF%: around 16%

Strengths:
Malaki legs, big squat potential (siguro)
Mabilis matuto

Weaknesses:
Girly forearms and wrists (mahina tuloy ako sa bench and bicep curls :'( )
Below average cardio performance

Photo from a few months before I started to lift
2csja6d.jpg
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Comments

  • CoreCore Posts: 2,509B-Class
    GrandeCapo wrote:
    Weaknesses:
    Girly forearms and wrists (mahina tuloy ako sa bench :'( )

    What makes you think of that?
  • Manipis po forearms at wrists ko, medyo lumaki na pero mabilis pa rin mainjure :)) working on it through deadlifts, may suggestions pa po ba kayo? BTW pa-critique po ng deadlift form hehe :) 3rd set ng 4setsx4reps at 230 pounds (medyo recently lang ako sumubok ng heavy deadlifts, natatakot kasi ako wala akong spot. Started at 200lbs last month. Before that, stagnant lang ako at 100+ pounds )
  • CoreCore Posts: 2,509B-Class
    GrandeCapo wrote:
    "... natatakot kasi ako wala akong spot. ..."

    Define 'spot'.
  • spotter, I mean
  • CoreCore Posts: 2,509B-Class
    GrandeCapo wrote:
    spotter, I mean

    Well then, define 'spotter'.
  • Someone to watch and correct me/my form while I do an exercise? And/Or someone to help me in case I get injured :p
  • CoreCore Posts: 2,509B-Class
    GrandeCapo wrote:
    Someone to watch and correct me/my form while I do an exercise? And/Or someone to help me in case I get injured :p

    Correct! [size=x-small](But you want to ditch that question mark next time, that makes your answer a guess. You have to be sure next time.)[/size]

    What's the weight of the largest plate you're lifting on that video? Was it 25's or 35's?
  • 35lbs, 20lbs, 15 lbs then some 10lb plates. Planning to buy 45s soon
  • OhsnapOhsnap Posts: 425
    welcome sa pbb bro :) masyado ata maliit yung plates mo para sa deadlift, medyo mababa yung bar sa shin mo
  • Ohsnap wrote:
    welcome sa pbb bro :) masyado ata maliit yung plates mo para sa deadlift, medyo mababa yung bar sa shin mo

    Haha thanks bro! Baka nga, medyo napapabagsak tuloy ako sa pababa kasi ang baba nga :\ try ko na lang ipatong sa ibang plates sa sahig habang wala pa akong 45, tama ba yun?
  • CoreCore Posts: 2,509B-Class
    GrandeCapo wrote:
    "...
    BTW pa-critique po ng deadlift form hehe :) 3rd set ng 4setsx4reps at 230 pounds ..."

    You put the camera on the wrong perspective.

    34s2xaf.png

    What you first want to view here is on the side. You want to see and know if the bar path travels through a straight line.
    But so far, I don't see any problem in during on your form, other than...

    5mepvl.png

    ...Using small-diameter plates. This makes the bar to travel a more distant path.
    When set to re-imagined using a large-diameter plates , that could diminish more or less an inch to the bar path.

    f02m1i.png

    That'll saves you time to reach lockout. Saves more energy, in turn allows you to lift more weight.
  • Core wrote:
    GrandeCapo wrote:
    "...
    BTW pa-critique po ng deadlift form hehe :) 3rd set ng 4setsx4reps at 230 pounds ..."

    You put the camera on the wrong perspective.

    34s2xaf.png

    What you first want to view here is on the side. You want to see and know if the bar path travels through a straight line.
    But so far, I don't see any problem in during on your form, other than...

    5mepvl.png

    ...Using small-diameter plates. This makes the bar to travel a more distant path.
    When set to re-imagined using a plates with large diameters, that could diminish more or less an inch to the bar path.

    f02m1i.png

    That'll saves you time to reach lockout. Saves more energy, in turn allows you to lift more weight.

    Alriiight! Thank you for this! :) I reaaallly need to get bigger plates.
  • CoreCore Posts: 2,509B-Class
    GrandeCapo wrote:
    "... try ko na lang ipatong sa ibang plates sa sahig habang wala pa akong 45, tama ba yun? ..."

    Tama. Elevation to compensate the small diameter.
    Problema mo lang kung low quality standard yung plates.
  • Emman1986Emman1986 Posts: 1,819B-Class
    welcome sa pbb brad :)

    regarding sa " girly forearms" mo kamo, lalaki din yan pag tinetrain mo at syempre pag bumibigat buhat mo :) at saka may nabasa ako na pag mahigpit hawak mo sa bar pag ginagawa mo ung routine ( ex. bench pressing ) eh nakakatulong din un para lumakas ung grip at nakaka increase din sa size ng forearms. pati calves dapat ma train di malayo sa laki ng arms mo
  • Nov. 12, 2014

    Shoulders & Core
    (slight rotator cuff pain from small bench injury last week)

    Standing press - empty bar warmup; 4x6 at 90lbs
    DB lateral raise - 1x6 at 30lbs; 3x8 at 25lbs
    DB front raise - 1x6 at 25lbs; 3x8 at 20lbs
    Bent over DB raise - 3x8 at 20lbs
    Barbell upright row - 3x6 at 70lbs (forearm pain afterwards; should've used an EZ bar)

    Superman plank - 40 secs. per side
    Regular plank - 1 minute
    Side planks - 1 minute per side
    Crunches - 30
    Leg raise - 30
    Seated barbell oblique twist - 20 per side

    I feel like my core work is lacking... Need to focus more on the mind-muscle connectionBoss ilang beses mo tinitira calves mo? Sa tingin ko malaki pwedeng ilaki ng calves ko kasi nasa lahi ko yun lol
  • rtravino29rtravino29 Posts: 1,549
    Sa tingin ko malaki pwedeng ilaki ng calves ko kasi nasa lahi ko yun lol

    aun oh! genetically gifted, :sport::sport:
  • rtravino29 wrote:
    Sa tingin ko malaki pwedeng ilaki ng calves ko kasi nasa lahi ko yun lol

    aun oh! genetically gifted, :sport::sport:
    Haha hindi kasi :angry: haha kung pwede lang talaga sana maging genetically gifted.
  • Emman1986Emman1986 Posts: 1,819B-Class
    isamg mabigat na seated or standing na training lang pede na un.. kasi diba pag leg day naman pag nag squat, walking lunges, SLDL eh may konting tama rin sa calves.. un naman eh base sa ginagawa ko at tingin ko naman eh epektibo sakin :)
  • Noted sir! Napa-leg day tuloy ako nang 'di oras :D

    Nov. 13, 2014

    Legs

    Barbell back squat - empty bar, 70lb warmup sets; 3x6 at 160lbs (medyo fail; wrong timing kasi mabigat pa rin core from yesterday, should reserve core work for last workout day of the week)
    DB walking lunge - 3x6 at 50lbs per DB
    Barbell straight-leg deadlift - (just tried it out) 3x8 at 70lbs
    Superset: leg extension - 3x8, lying leg curl - 3x6 at 95lbs
    Smith machine standing calf raise - 3x12 at 140lbs
  • Nov. 17, 2014

    Back

    Regular deadlift - 1x8 at 70lbs; 1x6 at 140lbs; 2x4 at 235lbs; 2x4 at 230lbs
    Wide grip pull-up (body weight) - 2x6, 5x4
    Neutral grip pull-up - 2x6
    Underhand pull-up (chin-up) - 2x6
    V-bar seated row - 1x8 at 110lbs; 2x7 at 120lbs
    Standing straight-arm cable pulldown - 2x8 at 100lbs; 1x6 at 90lbs
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