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Core

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Core
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  • -CORE NOTES-

    Year 6, Day 231 (September 5, 2017)

    "Do you know the difference between training and working out? Training is when you have a progressive plan with measurable goals and continual challenges. Working out is anything that makes you sweaty and tired but not necessarily better because it lacks consistency, direction and specificity."

    » Nick Tumminelo on Training Versus Working Out, by Alan Stein

  • Fitness Logbook

    @awesomeangelo said:

    Ang dami ko nang nasabi. Di bale, sa simula lang ako makwento kasi bago pa dito.

    Worry not, you're not even close at the maximum number of characters allowed in a single post. 770/60000+ Hehe

    @awesomeangelo said:
    May 16.1% body fat ako kung tama 'yung pagkakaalala ko, at according sa online calculator (sa website ni Scott Herman), para mag-lean gain ay kailangan kong kumain ng 2100 calories per day para mag-gain ng 0.25 kilos per week. According naman a Myfitnesspal, 2200 calories.

    Take note do not rely solely on that as point of reference. It's still worth noting that calipers are more precise for taking the BF% (body-fat percentage) measurement.

    @awesomeangelo said:
    P.S. Bilang fresh grad ako na pumili ng career path na may napakababang sweldo [hayan niyo balang araw sisikat din ako], nasa P200 lang ang budget ko bawat araw sa pagkain.

    Can you not take the whole month funds and buy in bulk?

    @awesomeangelo said:
    WORKOUT STATS
    ...
    Deadlift - 5x8 [70 lbs]
    Nagpaturo lang ulit ako kay coach kahapon ng tamang form nito. Sa lahat ng exercises, ito 'yung hindi ako sigurado kung tama ba ginagawa ko. Mabilis kasing sumakit 'yung likod ko dito. Ewan ko kung dahil improper 'yung form ko o dahil mahuna lang talaga 'yung likod ko. Noong ipinakita ko kay coach, sabi niya tama naman daw at talagang likod ang sumasakit sa deadlift (pero ewan, mabilis mapagod likod ko e haha).

    @awesomeangelo said:
    ...
    WORKOUT STATS

    Gusto ko ring subukan 'yung SL 5x5 kaso may times kasing di ako nakakapag-deadlift at barbell row (medyo may problema yata 'yung likod ko kaya hirap ako) at OHP (eto baka subukan ko ulit gawin the next few days).

    Any medical history (if you don't mind the askance) of any injury?

    @awesomeangelo said:
    WORKOUT STATS
    BP - 3x8 [70 lbs muna, tapos 90, tapos 110]
    Hindi ko alam kung valid na bilang 'yung 110, kung max rep(ito ba 'yung tamang word?) ito at may tulong ng spotter na katulong ko mag-unrack ng barbell. Pero kung hindi, ang pinakakaya kong gawin nang ako lang ay 80 lbs on an energetic day, 70 on a gloomy day.

    max rep or the 1RM (the maximum weight in a single repetition, comes in many form in terms of powerlifting (i.e. raw), but simply put, it could be either spotted or not.) Take note there a difference between a good spot and a spot that the spotter contributed to the lift (bad). You want to have the most optimal workout as much as possible in given single day. Hence, do not lift too much on what you can carry, to the point the cons outweigh the pros, worse, leads to injury. For starters to avoid that, you need to learn to gauge the amount of weight you can carry in a single repetition. From that, make that the base for amount of poundage or lbs for each sets.

    @awesomeangelo said:
    WORKOUT STATS
    Squat - 5x5, [110 lbs muna, tapos 130 lbs, tapos tatlong sets ng 150 lbs]
    Ang alam ko may variations ng squat, pero 'yung squat ko hindi naman sobrang babang-baba, sakto lang. Anyway, tanong lang, may asiwa po ba dito sa paggamit ng smith machine? May nababasa kasi ako minsan sa ibang forum sites na against sa paggamit ng smith. Minsan 'pag tinatamad ako mag-prepare ng Olympic bar at mag-adjust ng bar handle depende sa height ko, nag-i-smith na lang ako. Para sakin oks lang naman kasi mas safe at mas less 'yung chance na ma-out of balance ako.

    How low is your squat? And...

    ...you are right about smith machine being safe but they are not designed to replace free-weight movements like squats. They are only designed for those who in some instances cannot and limit their performance of squat. (i.e. lumbar or lower back injury or have a severe leg injury but for having the bleed the to still carry on, want to hit the gym and give it a day.) But take in mind, since the bar is in fixed, that could hinder against the natural movement when performing the squat. If you want to be good at squat, you have to do squat. Also, on the side note, when you are in need to use of the equipment due to the lack of power rack or squat rack in gym (either in use or simply there's not one) that would facilitate to exercise, but I would suggest, IMO (in my opinion), to find another gym that would accommodate your workout program.

    Since you mentioned, you find yourself losing balance, from HEAD to TOE, you have to check and putting the bar at right position in your back. Otherwise, keeping yourself out of the center of the bar could affect the distribution of the weight. Another, check if your in the right stance to begin with. Take the bar out from the rack in the least movement possible to save energy, that is take the barbell out in two or three steps out of the rack. That is all the name the few, that is BEFORE lifting the bar part so to speak. There are a lot of factors contributing to the imbalances of the weight performing squat.

    You could watch Dave Tate's "You Think You Can Squat" series on Youtube. There's also the series for Deadlift and Bench Press, power moves of the sport of powerlifting. It's been a customary of this site sharing that to those new to this field since the video discusses the exercise in details but not to the point of information overload.

    @awesomeangelo said:
    WORKOUT STATS
    BP - 3x8 [70 lbs muna, tapos 90, tapos 110]
    Hindi ko alam kung valid na bilang 'yung 110, kung max rep(ito ba 'yung tamang word?) ito at may tulong ng spotter na katulong ko mag-unrack ng barbell. Pero kung hindi, ang pinakakaya kong gawin nang ako lang ay 80 lbs on an energetic day, 70 on a gloomy day.

    Squat - 5x5, [110 lbs muna, tapos 130 lbs, tapos tatlong sets ng 150 lbs]
    Ang alam ko may variations ng squat, pero 'yung squat ko hindi naman sobrang babang-baba, sakto lang. Anyway, tanong lang, may asiwa po ba dito sa paggamit ng smith machine? May nababasa kasi ako minsan sa ibang forum sites na against sa paggamit ng smith. Minsan 'pag tinatamad ako mag-prepare ng Olympic bar at mag-adjust ng bar handle depende sa height ko, nag-i-smith na lang ako. Para sakin oks lang naman kasi mas safe at mas less 'yung chance na ma-out of balance ako.

    There are training days when laxity hits it. Find motivation to press on. And strike whilst the iron is hot! It always boils down on how much do want it. And how much you would take to get there. So ditch that attitude, and get the right mentality.

    NuffSaid

  • Um.....Uh.....Um.

    @core thats why i post a thread because i dont know which i would remove from the list kse para sken po important yan lahat.

    I was pertaining with the thread title. Not the the content itself. Its for the benefit of the guest and other members in searching threads in this forum. PRIORITIZE your nutrition in the whole foods. You will simply know what you need here when you know what you lack or for some reason, cannot afford (time; but this is just commitment one lacking) in the breakdown of meal plans.