"Great things take time"

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Comments

  • abeadrianabeadrian Posts: 24E-Class
    Nag valsalva maneuver ka pre?
  • t4g4yt4g4y Posts: 1,675S-Class

    @abeadrian said:
    Nag valsalva maneuver ka pre?

    not all the time :)

  • abeadrianabeadrian Posts: 24E-Class
    Advice ko lang gawin mo lagi pre. Laking tulong nun lalo na sa compound lifts. Saka para din sa lower back mo yun. Pwede kaseng sumakit lumbar sacrum mo once na hindi naka brace core mo lalo na sa squats, ohp, deadlift
  • dimzon03dimzon03 Posts: 1,529A-Class

    Sir @t4g4y mukhang ayos naman squats mo.
    mga adjustment na pwede mo gawin sa tingin ko:

    • lagi force knees out mapababa o taas man tapos labas mo pa konti toes mo
    • Humigop ka ng malaki lagay mo sa tiyan mo at yung i-flex mo abdominals mo habang ginagawa yan na parang may susuntok sayo sa tiyan
    • Iwas ka sir sa yuyuko at titingala ka
    • Bago ka umupo sa squat ilagay mo yung tension sa posterior chain mo (Glutes, lower back at hamstrings)
    • Pigain mo yung bar likod mo na parang gusto baliin, magandang cue yun na naka flex lats at upperback mo

    Tsaka galing ah! astig kahit walang squat rack nakagawa ka paraan mag squat.
    Hirap kaya mag unrack/rack sa bench.

  • t4g4yt4g4y Posts: 1,675S-Class

    hehehe noted sir @dimzon03 , salamat. Next video Deadlift naman :)

  • cheesmackcheesmack Posts: 260B-Class

    @dimzon03 said:
    Sir @t4g4y mukhang ayos naman squats mo.
    mga adjustment na pwede mo gawin sa tingin ko:

    • lagi force knees out mapababa o taas man tapos labas mo pa konti toes mo
    • Humigop ka ng malaki lagay mo sa tiyan mo at yung i-flex mo abdominals mo habang ginagawa yan na parang may susuntok sayo sa tiyan
    • Iwas ka sir sa yuyuko at titingala ka
    • Bago ka umupo sa squat ilagay mo yung tension sa posterior chain mo (Glutes, lower back at hamstrings)
    • Pigain mo yung bar likod mo na parang gusto baliin, magandang cue yun na naka flex lats at upperback mo

    Tsaka galing ah! astig kahit walang squat rack nakagawa ka paraan mag squat.
    Hirap kaya mag unrack/rack sa bench.

    Nice!

    lagi force knees out mapababa o taas man tapos labas mo pa konti toes mo - paano ba ito?

    @t4g4y
    Ganyan din ako kapag nagssquats. Gumegewang. Hehe.

  • TryandTry101TryandTry101 Posts: 380B-Class
    hahah hindi pala ako nag iisa na ang squat rack eh bench @t4g4y

    @dimzon03 minsan ba naka ramdam ka ng sinok(hiccup) kinaumagahan after mo mag valsava sa squat? or kahit san na compound lifts? haha ako kasi nung una kong gawin yung valsava halos isang linggo ako sinok ng sinok,tapos na found out mo dahil dun kasi lunok ako ng lunok ng hangin haha pero now hindi na
  • t4g4yt4g4y Posts: 1,675S-Class

    @cheesmack said:

    Nice!

    lagi force knees out mapababa o taas man tapos labas mo pa konti toes mo - paano ba ito?

    @t4g4y
    Ganyan din ako kapag nagssquats. Gumegewang. Hehe.

    eto yata ibig sabihin ni sir @dimzon03

  • dimzon03dimzon03 Posts: 1,529A-Class

    @TryandTry101 said:
    hahah hindi pala ako nag iisa na ang squat rack eh bench @t4g4y

    @dimzon03 minsan ba naka ramdam ka ng sinok(hiccup) kinaumagahan after mo mag valsava sa squat? or kahit san na compound lifts? haha ako kasi nung una kong gawin yung valsava halos isang linggo ako sinok ng sinok,tapos na found out mo dahil dun kasi lunok ako ng lunok ng hangin haha pero now hindi na

    wala naman ako na experience na sinok sir, normal naman ako kinaumagahan hehe

  • dimzon03dimzon03 Posts: 1,529A-Class

    tama sir @t4g4y pero yung sayo hindi naman ganun kalala kagaya sa pic.
    Yung sayo parang konti lang naman :)

  • t4g4yt4g4y Posts: 1,675S-Class

    hahahaha kaunting tweak nalang sir dimz hehe

  • t4g4yt4g4y Posts: 1,675S-Class
    edited September 14

    September 13, 2017
    Wednesday

    Workout B (Fasted)

    Deadlift

    Warm up set 50kgx12
    4 sets of 4-12 reps

    September 4 12x12x12x3 = 50kg/60kg/70kg/105kg
    Today 10x10x10x4 = 60kg/70kg/80kg/100kg

    Pull-ups

    3 x 4 reps (mixed pull up and chin ups) bigat talaga ng katawan ko hahaha

    Barbell row
    3 sets of 12 reps 30kg, 40kg, 40kg

    Dumbbell curl
    3 sets of 8 reps 12kg each

    Abs (superset two exercises) -
    3supersets of 15-20 reps
    double crunch
    hanging leg raises

    Done

    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,675S-Class

    @TryandTry101 said:
    hahah hindi pala ako nag iisa na ang squat rack eh bench @t4g4y

    walang squat rack sir eh hahaha kaya need mag improvise lol

  • t4g4yt4g4y Posts: 1,675S-Class
    edited September 18

    September 17, 2017
    Sunday

    Sprint
    7:15-7:45
    Done!

    September 18, 2017
    Monday

    NO GYM, dahil sarado hehehe

    Post edited by t4g4y on
  • cheesmackcheesmack Posts: 260B-Class

    Inaalikabok na oh. :P

  • t4g4yt4g4y Posts: 1,675S-Class
    edited September 26

    @badass_vinch said:
    The real grind happens offline.

    hahaha sabi nga ni sir Vinch

    Post edited by t4g4y on
  • TryandTry101TryandTry101 Posts: 380B-Class

    may mas maalikabok pa dito,active member pero 2015 pa yung alikabok heheh

  • t4g4yt4g4y Posts: 1,675S-Class

    hahahahahaha! same lang din kasi ang routine kaya di ko na pinost. Sa Monday medyo may dagdag na baka pwede na mag post ulit hahaha

  • t4g4yt4g4y Posts: 1,675S-Class

    two weeks no gym :(

  • TryandTry101TryandTry101 Posts: 380B-Class

    ako 2 days pa lang no gym kaya hangang panaginip sa pag tulog nag bbuhat ako hahaha

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