Living Life One Rep at a time

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  • iSamsonJeffiSamsonJeff Posts: 764
    ilang beses na sacrifice rin ung pag llegs ko. kita naman sa journal na walang sariling day.
    buti tapos na basketball smen, tpos last run ko na.
    mag ffocus na talaga ulit ako. naramdaman ko rin pumayat ako e.
  • badass_vinchbadass_vinch Posts: 4,471
    ayos lang naman tumakbo or basketball basta i-manage mo hindi lang schedule, pati kain at pahinga. extra work yan kaya extra kain din. Naiintindihan naman kita na gusto mo din gawin yung ibang activities mo, ganyan din ako. just make sure may contingency plan :)
  • iSamsonJeffiSamsonJeff Posts: 764
    Ayun din ginagawa ko, dagdag kain kapag mas madami ginagawa. lalo na't wala akong diet plan na matino.
    Ok naman ang result :)

    may tanong ako, ano mas ok?
    Heavy , 5-6 reps or
    Moderate, 8-12 reps
  • YatezYatez Posts: 2,745
    Heavy 8 - 12
  • iSamsonJeffiSamsonJeff Posts: 764
    may spotter na siguro ung last 2 reps. ayaw!
  • badass_vinchbadass_vinch Posts: 4,471
    pa-spot ka kung kelangan. hindi kabawasan yun sa pagkalalake mo. basta wag mo lang hayaan ishrug or DL nung spotter yung bar hehehe
  • iSamsonJeffiSamsonJeff Posts: 764
    hindi kasi marunong ung nasa gym e. minsan sila ung bumubuhat . bali wala ung buhat mo haha
    sige next time :) adjust ko na ulit buhat ko hahaha

    compound exercises = heavy 8-12
    Isolation exercises = medium 8-12? haha mag eexperiment na lang muna ako.
  • YatezYatez Posts: 2,745
    Maski iso heavy na di ka mag papaspot na mag fafail ka na at matatae sa 12 reps
  • iSamsonJeffiSamsonJeff Posts: 764
    oks master yatez, noted :)
  • YatezYatez Posts: 2,745
    It's all in the mind brah kala mo di mo na kaya pero kaya mo pa!
  • iSamsonJeffiSamsonJeff Posts: 764
    napapaisip ako sa DC training, nabasa ko kasi haha.
    Progressive overload ung approach. e ang ginagawa ko ngaun paulit ulit ung poundages pero sinusubukan ko naman iRep ng mas mataas from previous WO. try ko ulit mag ganun :)
  • iSamsonJeffiSamsonJeff Posts: 764
    Pwede bang magcause ng pain or ewan ko kung anung tawag sa sumasakit/kumikirot na binti
    ung pagccalf raise ng heavy ? btw sa Smith's machine naman ako nag ccalf raise e.

    kanina kasi nung tumakbo ako ansakit nya. tolerable naman ung pain kung ipapahinga mo saglit.
    Right leg sya bandang left ng calf ko, I think soleus ata un.
  • monching11monching11 Posts: 7,273
    baka na strain?
  • iSamsonJeffiSamsonJeff Posts: 764
    IDK nagstart to nung naka indian sit ako. tpos ayun naramdaman ko na ung sakit pero wala lang naman. tpos kanina ang sakit na talaga kasi tumakbo rin kami sa walls, sumakit sya nung paakyat. ngaun ok na naman.

    pwede ba ito ipahilot? and pwede rin ba ako mag calf raise o pahinga ko mna?
  • monching11monching11 Posts: 7,273
    not really sure baka naipitan ka ng ugat or something.
  • iSamsonJeffiSamsonJeff Posts: 764
    ako rin dko alam e. haha maggym muna tayo :) BRB

    na PM ko na pla number ko sayo
  • CoreCore Posts: 2,509
    Nangyari na sa akin 'to. Almost a year ago na din...
    Check my journal > From Year 2, Day 15 to Year 2, Day 41...
  • iSamsonJeffiSamsonJeff Posts: 764
    ^nagka prob din sa Soleus sir Core?
  • iSamsonJeffiSamsonJeff Posts: 764
    *8th
    Dec 7 : Back & Biceps
    Duration: 90mins

    Deadlift - 50x15, 100x12, 150x10, 200x5, 200x5
    Wide Grip Lat Pulldown - 70x15, 100x10, 120x5, 120x5
    Cable Row - 100x15, 120x12, 140x10
    T-Bar Row - 75x15, 100x12, 125x10
    Straight Arm Lat Pulldown - 60x15, 80x15, 80x12

    EZ Bar Curl - 30x15, 40x12, 45x8
    Incline DB curl - 15's x8, 15's x10, 20's x8
    Seated DB Curl - 20's x10, 20's x10, 25's x8
    Cable Hammer Curl - 40x15, 60x15, 80x10 (then drop to 50x10 no rest)
    Concentration Curl - 10x15, 15x10, 15x10 (then drop to 10x10 no rest)

    Reverse DB Curl - 10's x15,15
    Hang Cleans - 20x12, 50x7, 50x8


    -- I did a lot of curlings haha :huh
    and I challenged myself to go higher reps in other lifts :) 2.5lbs will matter now
  • monching11monching11 Posts: 7,273
    iSamsonJeff wrote:
    2.5lbs will matter now

    It always will! dagdag yan eh hehehehe
  • iSamsonJeffiSamsonJeff Posts: 764
    ^ayun na lagi kong idadagdag :)246wahf.jpg

    tara na at magfeeling haha :lol

    maliit talaga arms ko kaya mukhang edited haha.
  • iSamsonJeffiSamsonJeff Posts: 764
    *9th
    -debunking the myth, that you'll strength if you masterbate :lol hahaha

    Dec 8 : Shoulder :Bananalift:
    Duration : 50 mins

    Seated DB Press - 10's x20 , 25's x15, 35's x10, 40's x10, 45's x10, 45's x10 (PR sport)
    Side Lateral - 10's x15, 15's x12, 15's x12, 15's x12
    Rear Delt Lateral - 10's x12, 15's x8, 15's x8
    Front Raise - 10's x12, 15's x8, 15's x8
    DB Shrugs - 40's x15, 50's x12, 50's x12, 60's x12
    Upright row (EZ curl) - 40x15, 50x12, 60x12, 60x12


    --no calf exercises for today. masakit pa rin soleus ko :banghead: sinubukan ko kanina pero di kaya baka lumala lang.
  • CoreCore Posts: 2,509
    Warm compress! (But I prefer hot, yun nga lang masakit, pero mas mabilis para sa akin.)
  • iSamsonJeffiSamsonJeff Posts: 764
    *10th
    Dec 9 : Leg day :squat: SA WAKAS
    Duration : 55mins

    Squats (smith's machine only) - 50x20,20,20,20,20 =100 . 100x10,10
    Leg extension - 50x15, 75x15, 75x15, 75x15 (w/ pause)
    Leg Curl - 50x15, 50x15, 50x15

    Hang Cleans - 50x10, 10, 10
    Squats (smith's) ATG - 85x10

    tapos kung anu anong exercise na ginagawa ko haha. :yahoo:

    --didn't do any calf exercises . para na rin mapahinga muna ung calf ko. masakit pa rin =(
  • iSamsonJeffiSamsonJeff Posts: 764
    *11th

    Dec 11 : CHEST DAY :Bench: plus Triceps
    Duration : :huh

    --just did my usual routine for chest and triceps. dumayo kasi ako sa pinag bubuhatan ng classmate ko . kaya I can't log my sets and reps.
    Feeling ko magaan ung mga plates kasi nakapag 150lbs ako Flat BP :jd: at 160lbs sa Decline.
    Ang gulo pa nung plates kasi iba iba ung tatak kaya hindi magkaka size :duh:
    All in all it's a good workout :sport:
  • iSamsonJeffiSamsonJeff Posts: 764
    *12th
    Dec 12 : Back & Biceps
    Duration: 70mins

    BB Row - 50x12, 50x12, 70x12, 90x10, 110x10, 130x8
    T-Bar Row - 75x15, 100x12, 125x10, 125x10
    Wide Grip Lat Pulldown - 70x15, 100x8, 120x6
    Reverse Grip Lat Pulldown - 100x10, 120x6, 120x6
    Straight Arm Lat Pulldown - 70x15, 80x15, 100x10

    BB Curl - 20x15, 40x8, 45x8, 50x7
    Incline DB curl - 15's x10, 15's x10, 20's x8
    Standing DB Curl - 25's x10, 25's x10, 30's x8
    Hammer Curl - 25's x10, 30's x8, 30's x8 (then drop to 15's x10 no rest)
  • CoreCore Posts: 2,509
    Shoulder Day tomorrow right? How's your calves?
  • iSamsonJeffiSamsonJeff Posts: 764
    yep :) haha

    IDK. kahapon kumirot nung nasa bahay nako pero pina-check ko sa PT sa school nung umaga, hindi sya sumasakit kaya nung may mga pinapagawa sken hindi nila sure kung anu ung part na sumasakit . nag cold compress na lang tapos massage ata o kung anuman un then hot. tapos tinuruan ako ng stretching :)
  • iSamsonJeffiSamsonJeff Posts: 764
    *13th

    Dec 8 : Shoulder :Bananalift:
    Duration : 60 mins

    Seated DB Press - 10's x20 , 20's x15, 30's x12, 40's x12, 50's x8(PR sport)
    Side Lateral - 10's x15, 20's x10, 20's x10, 20's x10
    Rear Delt Lateral - 10's x12, 20's x10, 20's x10, 20's x10
    Arnold Press - 20's x12, 30's x10
    Upright row (EZ curl) - 40x15, 60x12, 80x8
    DB Shrugs - 30's x15, 50's x15, 60's x15, 60's x15

    Calf Raise - 100,150,200,250,200,200 (to failure all) YEAH hindi sumakit binti ko :yahoo:

    Wrist Curl - 25's x10x3sets
  • kopikopi Posts: 690
    Better get a check up sir about ur calves if it persist like a month..may mga napuputol n tendon dian
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