Nagdeload ako sa last 3 sets ng dynamic atrocious form ko. May tama po ba sa triceps ito? Akala ko kasi biceps back ang tama nito. Turns out feeling ko mas na work triceps ko doing this exercise.Triny ko din yung almost parallel yung body ko to the floor sa isang set ng dynamic rows. Masakit ang lower back ko. Form issues po ba ito or may tama talaga siya dun?
actually ako mas preffered ko walnuts or hazelnut or macadamia compared sa almonds hehe medyo natitigasa ako onti sa almonds nuts mismo na buo eh hehehe. though if I am to pick any of the nuts as protein source sa peanuts ako hehehe but almonds? they definitely taste nice hehehe.
Galing ako gold's alabang 14,600 per year tapos 12x per month ang pwedeng visits. tapos sila na din magbibigay ng program. may libreng 5 PT sessions din pala.
Well discuss mo nalang din siguro sa kanila yung goal mo na strength training ka muna to build your "base" then sabihin mo na din 5x5 yung gusto mong gamiting template. sayang din kasi yung opportunity na maiguide ka ng PT since kasama sya sa package mo. and they might find it rude din kung iiignore mo lang yung bigay nilang program.
Galing ako gold's alabang 14,600 per year tapos 12x per month ang pwedeng visits. tapos sila na din magbibigay ng program. may libreng 5 PT sessions din pala.
sa office namin sir (HP) may tie up kami sa gold gym nasa 1k ++ per month unlimited kami. pero hindi parin ako kumukuha haha malayo kasi sa amin (las pinas), pero mas madami ok na gym sa south kesa dun sa golds sobrang mas mura pa.
^ yes sir. dapat nga sa myspa din ako eh. kaya lang lumipat kami sa alabang area. eh sobrang lapit lang ng gold's sa village namin ngayon kaya dun na lang din. hehe.
Galing ako gold's alabang 14,600 per year tapos 12x per month ang pwedeng visits. tapos sila na din magbibigay ng program. may libreng 5 PT sessions din pala.
Ayos lang yan bro, Tyagaan lang din, problem ko din yan dati, nababagalan ako sa progress. pero ayun tuloy tuloy lang din dadating din ang time na aabot ng 100+ lahat ng lifts mo.
Nakakafrustrate. wala ako progress sa Bench press.
Bench Press
40x5
45x5
50x5
55x5
60x3
Squats
40x5 WU
80x5x5
Dynamic Rows
60x5
60x5
65x5
70x5
70x5
Isa pa tong dynamic rows. Hindi ko makuha yung tama sa back. Yung squeeze or whatsoever. Parang pinupull ko lang yung weight towards me.
Badtrip talaga. Badtrip.
Patience is a biscuit ah este virtue pala haha. seriously speaking sir, tama sila lahat sa nasabi nila wag ka masyado mainip, dadating din ang araw na tataas din ang lifting stats mo (at eventually gagandan din katawan mo), just be patient at consistent. kung sa tingin mo walang nagyayari sa progress mo lets after the next 2-3 months then it is time to reevaluate lahat ng ginagawa mo. like the form on the lifts saka diet and rest din (this one also plays a big part on strength gain since mas lalakas ka pag fully recovered ang katawan mo during workouts) so hang in there bro, tanong2x ka lang dito. at kung may time ka sama ka minsan sa GWO sakto meron kami this saturday ng hapon.
Comments
Bench Press
25x5
30x5
40x5
45x5
55x5
Squats
35x5
40x5
55x5
65x5
Dynamic Rows
30x5
35x5
40x5
45x5
55x5
Note to self
Week 3 Day 1
Bench press
35x5
40x5
45x5
50x5
60x5
Squats
35x5 WU
70x5x5
Dynamic Rows
60x5x5
best workout session so far.
Bench Press
35x5
40x5
45x5
50x5
60x4
Squats
30x5 WU
70x5x5
Dynamic Rows
50x5
55x5
60x5
65x5
70x5
Dinagdagan ko po pala nung Dumbbell Bent Over Rows
20x12
25x10
30x8
Sarap ng feeling after WO.
NOTE TO SELF FOR TOMORROW
MP 40X5X4
SQUATS 60X5X5
DL 110X5X5Food Log
Igado
1 1/2 rice
2 boiled egg whites
creatine
corned beef
1 1/2 rice
1 milk
spaghetti
chicken fillet sandwich
choco mousse
30g nuts
corned beef
1 scrambled egg
2 rice
chicken nuggets
1 1/2 rice
tomorrow i'll be getting promatrix 7. got my dymatize creatine yesterday. sana maka tulong sa bulking ko.
Military Press
40x5
35x5
30x5
25x5
20x5
*** pinaka matinong form ko eh 20x5 mga sir. napaka weakling ko. i tend to lean back while doing this exercise. may mga tips po ba kayo?
Squats
60x5x5
Deadlifts
110x5x5
sobrang nakakapagod deadlifts. napapasigaw ako kanina.
pork chop
sisig
1 scrambled egg
2 rice
tropicana
1 canned tuna
6 crackers skyflakes
1 apple
2 boiled eggs
Post WO meal
2 homemade burger patties
2 rice
creatine
promatrix 7
~200g chicken breast fillet (grilled)
1 1/2 rice
2 tbsp peabnut butter
Protein shake (promatrix 7, 1 serving instant oatmeal, 1 serving milk, 2 egg whites)Dapat pala bumili ako ng almonds sa cash and carry. dagdag protein din.
Wow almonds yaman.. ako sugo at happy peanut lang e hehehe
Binigay sakin sa portfolio eto.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
4 sets, 8 reps.
Tapos
Day 1 > Heavy >90% of 10RM
Day 2 > Light > 20% less weight from day 1
Day 3 > Medium > 10% less weight from day 1
Comments mga master?
Ok lang naman siguro na sundin ko pa din yung 5x5 no? disregard ko na lang yung binigay niyang folder.
Pag nag bench press ako... ang sumasakit lang po eh eto. http://www.exrx.net/Muscles/PectoralisClavicular.html
never pa ako nakaramdam ng muscle soreness dito.. http://www.exrx.net/Muscles/PectoralisSternal.html
90% of 10RM?
Sa tingen ko 90% of 1RM.
Kung 10RM nga, at 90% pa nun, sobrang gaan na yan
sa ngayon dito muna ako sa may bf resort buhat.
WEEK 3 DAY 3
Bench Press 55x5x5
Squats
55, 60, 65, 75, 80
Dynamic Rows
70, 70, 70, 75, 75
Lomo strips with mushrooms and potato
1 rice
1 glass of milk
Post WO
1 canned tuna
1 egg
1 1/2 Rice
creatine
Protein shake
2 peanut butter sandwich
30g of peanuts
orange juice
grilled pork chops
2 rice
30 g peanuts
protein shake
yes sir dun din.. pero balak ko muna magtry sa may uniwide para malapit sa perpz..
kaya siguro mahal yan kasi 5 PT sessions.. sayang nga nung aug.12k lang unli 1 year..
Nakakafrustrate. wala ako progress sa Bench press.
Bench Press
40x5
45x5
50x5
55x5
60x3
Squats
40x5 WU
80x5x5
Dynamic Rows
60x5
60x5
65x5
70x5
70x5
Isa pa tong dynamic rows. Hindi ko makuha yung tama sa back. Yung squeeze or whatsoever. Parang pinupull ko lang yung weight towards me.
Badtrip talaga. Badtrip.
wag ka mainip sir.. time goes by tataas din lifts mo patience and tyaga kasi ako ganyan lang din mga lifts sa pressing..
1 rice
corned beef
1 egg
1 scrambled egg
2 lucky me pancit canton
1 burger w/cheese
1 tropicana
Post WO meal:
Protein shake
1 1/2 rice
~250g of chicken breast
2 hotdog
6pcs chicken nuggets
1 serving Quaker oats
30g peanuts
1 apple
1 1/2 rice
1 canned tuna
30g peanuts
1 scrambled egg
Protein shake
Patience is a biscuit ah este virtue pala haha. seriously speaking sir, tama sila lahat sa nasabi nila wag ka masyado mainip, dadating din ang araw na tataas din ang lifting stats mo (at eventually gagandan din katawan mo), just be patient at consistent. kung sa tingin mo walang nagyayari sa progress mo lets after the next 2-3 months then it is time to reevaluate lahat ng ginagawa mo. like the form on the lifts saka diet and rest din (this one also plays a big part on strength gain since mas lalakas ka pag fully recovered ang katawan mo during workouts) so hang in there bro, tanong2x ka lang dito. at kung may time ka sama ka minsan sa GWO sakto meron kami this saturday ng hapon.