Hindi ka na ba nagbubuhat ng hapon?
May mga lakad pa kasi ako ng umaga.
Ouch! di bro, talagang umaga lang ako, limited oras ko since Graveyard shift kase ako eh, so ung hapon na un tulog ako.. pag day off ko naman sa work eh normally nasa Laguna ako so di na rin ako makasama sa GWO if ever meron. siguro by May pa ko pwede.
"... wish lang natin iba bantay para ma i guest ulit kita, hehe! ..."
Bale, ganito... check yung pattern, ano? Check yung pattern nung mga naka-attend dun sa counter, kung sino yung ganito sa ganyang araw!
LOL. Mga opurtunisto! [size=x-small](Well, lalake eh! Alangan na opurtunista!)[/size]
[size=x-small](Kidding aside.)[/size] Ano pala rates dyan?
"... talagang umaga lang ako, limited oras ko since Graveyard shift kase ako eh, so ung hapon na un tulog ako.. pag day off ko naman sa work eh normally nasa Laguna ako so di na rin ako makasama sa GWO if ever meron. siguro by May pa ko pwede. ..."
At sa next third at fourth quarter naman ako pwede!
Luwas na ako pabalik ng probinsya somewhere in April.
hinde ko kaya hahaha pano ba maiimprove ung ganun papi Raymond? tia
san ka ba nahihirapan bro? sa wrist? proper mobility stretching lang brah. hanap ako sa YT na pwede mong gayahing stretching. pag may hahawak din nang fone ko, papa vid ako, para magaya mo set up ko.
Deadlift ( deload, supposedly 5 reps 6 sets, pero since mataas ego ko, go lang! heheh! LOL! )
135.0 x 10
155.0 x 10
185.0 x 10
205.0 x 5
205.0 x 5
205.0 x 5
205.0 x 5
205.0 x 5
Barbell Front Squat
Set 1 : 95.0x8
Set 2 : 95.0x8
Set 3 : 95.0x8
Set 4 : 95.0x10
Set 5 : 95.0x8
Leg Press
Set 1 : 200.0x15
Set 2 : 200.0x15
Set 3 : 200.0x14
RKC Plank
Set 1 : 00:01:10
Set 2 : 00:00:45
Set 3 : 00:01:03
Done!
Good work out, though at the first set ( bar lang ) of doing front squat, since sobrang tight nang lower back ko due to deadlift, I think I tweaked some muscle on my right lower back, but after 2 - 3rd set ko na, biglang nawala,
# kinagabihan, pag kagising ko, fuarrk! sore yung right lower back ko, if I'll gauge the pain, it's 6 out of 10, though after doing some ball massage on the injured area, medyo nawala, I can still feel some discomfort.
@badass_vinch question, since batak ka sa high reps, high sets, nangyayari din ba sayo to? walang kang nararamdaman during work out pero pagkagising dun mo mararamdaman yung sakit? this is the second time na nangyari na sakin to, I thought natsambahan lang ako nung una, pero nangyari na naman.
# so, while resting in between my work sets on DL, coach jayco noticed the weight sa work set ko.
coach : oh? kaya pa?
me : deload coach, fried CNS eh, hehe!
coach : good! kailangan naman talaga yung deload, hindi yung laging beast mode. wendler 5/3/1 ka pa rin ba? anong max mo nung nag start ka?
me : uu coach, 5/3/1 pa rin, 1 rep max ko sa deadlift eh 260 lbs. ngayon, 1 rep max ko eh nasa 315 lbs. na, I've been on this routine since nov. 2014.
coach : effective noh? tuloy mo lang, yan yung in a advocate namin dito, strength training, though marami pa rin di naniniwala samin since di naman daw kalakihan or bulky katawan nang mga coach dito.
me : I honestly believe coach na di naman nasusukat sa laki nang katawan yung knowledge mo sa training eh. though dagdag credibility yung laki nang katawan.
(si coach jayco, sa unang tingin, parang di ka maniniwalang coach, parang payat / katamtaman lang yung katawan,pero nag kasabay kami sa locker room nung nag bibihis sya , shredded ang loko, makikita mo talga yung hulma nang maskel, parang katawang frank medrano. )
DOMS lang yan shempre mas nakakangalay yung high reps. Yung sakit ng heavy low reps sa joints at buto e di kagaya ng high reps sa muscle talaga. Pag di pantay yung sakit kadalasan dahil sa mix grip, pag light lang mag double overhand ka nalang. sa heavy sets nalang mix grip.
ung sakit ng heavy low reps sa joints at buto e di kagaya ng high reps sa muscle talaga.
ahh.. ganun pala yun.. uu nga noh, buto ung masakit eh, indi maskel,
Pag di pantay yung sakit kadalasan dahil sa mix grip, pag light lang mag double overhand ka nalang. sa heavy sets nalang mix grip.
tama sir vinch, mixed grip na ung ginamit ko during work set eh, kaya pala.. sa may bandang underhand part ( which is sa kanan ) sumasakit ung lower back ko eh,.
pero during warm up ( ung mga 10 reps ) always over hand ako,
pag naka mix grip ka pansinin mo yung lowerback mo pagangat ng bar, mas nauuna ng split seconds sumipa yung isang side ng likod mo. tsaka yung underhand side parang mas malayo yung distance ng baba mo ng bar kaya mas hatak sya.
napansin ko nga rin yan.. kung nabasa nyo dati sa journal ko ung dinadaing kong sakit sa lower right ng lats to lower back ko, nasana kasi ako sa mixed grip sa pag DL.. pero nung nag switched na ako sa overhand grip, mas mabigat nabubuhat ko at the same time di na nasakit ung said part. at ang isa pa sa advantage n nakita ko sa overhand grip, mas nagging ok ung traps ko hahahaha
Front Squat
95.0 x 10
105.0 x 10
105.0 x 10
105.0 x 10
105.0 x 10
Done!
Worst lift of my life, grip failing on Deadlift and di tinablan nang extra joss. Had 3 hours of sleep sa office, di pa makabili nang foods sa pantry due to ang daming tao tapos aabutan ka na nang time.
115.0 x 3
115.0 x 3
115.0 x 3
115.0 x 3
115.0 x 2
## on the working set, felt ( and heard ) a loud "pop" on my neck , it totally freaked me out thinking I injured my neck. foam roll to the max ako bigla,LOL! kinagabihan pagka gising ko, may stiff neck na ko hahah!
Pull Ups
Set 1 : 8 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 8 Lap/Rep
Set 4 : 8 Lap/Rep
Set 5 : 6 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 40.0x12
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x10
Set 5 : 50.0x8
Dumbbell Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x12
Set 3 : 50.0x10
Set 4 : 50.0x10
Set 5 : 50.0x10
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 13.0x12
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 45.0x15
Set 3 : 45.0x15
90-degree Vertical Plate Press
Set 1 : 25.0x30
Set 2 : 25.0x30
Set 3 : 25.0x30
Comments
Ouch! di bro, talagang umaga lang ako, limited oras ko since Graveyard shift kase ako eh, so ung hapon na un tulog ako.. pag day off ko naman sa work eh normally nasa Laguna ako so di na rin ako makasama sa GWO if ever meron. siguro by May pa ko pwede.
Bale, ganito... check yung pattern, ano? Check yung pattern nung mga naka-attend dun sa counter, kung sino yung ganito sa ganyang araw!
LOL. Mga opurtunisto! [size=x-small](Well, lalake eh! Alangan na opurtunista!)[/size]
[size=x-small](Kidding aside.)[/size] Ano pala rates dyan?
At sa next third at fourth quarter naman ako pwede!
Luwas na ako pabalik ng probinsya somewhere in April.
Squat
45.0 x 10
95.0 x 10
115.0 x 10
130.0 x 5
165.0 x 5
185.0 x 3
210.0 x 3
Reverse hyper extension
Set 1 : 20.0x15
Set 2 : 20.0x12
Set 3 : 20.0x12
Dumbbell Bicep Curl
Set 1 : 40.0x7
Set 2 : 40.0x8
Set 3 : 40.0x6
Cable Triceps Pushdown
Set 1 : 100.0x12
Set 2 : 110.0x12
Set 3 : 120.0x12
Cable Standing Curl
Set 1 : 100.0x12
Set 2 : 110.0x12
Set 3 : 90.0x15
RKC Plank
Set 1 : 00:01:09
Set 2 : 00:01:09
Set 3 : 00:01:09
Done!
here you go bro
Eclipse 24 / 7 rates
hinde ko kaya hahaha pano ba maiimprove ung ganun papi Raymond? tia
san ka ba nahihirapan bro? sa wrist? proper mobility stretching lang brah. hanap ako sa YT na pwede mong gayahing stretching. pag may hahawak din nang fone ko, papa vid ako, para magaya mo set up ko.
ahhh... might be because of your set up .. eto bro, check this out :
Bench Press
45.0 x 20
70.0 x 10
90.0 x 10
110.0 x 10
135.0 x 5
155.0 x 3
170.0 x 1 - walang spotter, nagdadawalang isip LOL!
170.0 x 2
135.0 x 10 - extra set
Chin Up
Set 1 : 25.0x6
Set 2 : 25.0x6
Set 3 : 25.0x7
Dumbbell Shoulder Press
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Set 4 : 40.0x10
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Barbell Bent Over Row
Set 1 : 95.0x12
Set 2 : 95.0x12
Set 3 : 105.0x10
Set 4 : 105.0x10
Set 5 : 105.0x10
tight lower back after bent over row, I really need to check my form on this.
done!
Gusto mo ng spotter? I-guest mo ako. LOL. [size=x-small](*Kidding aside.)[/size]
Hmmm...
Uu nga pre, trace mo pa IP hahaha!
LOL. 'Di ko alam eh. 'Pano ba?
di ko rin alam eh, hehe! pero ginawa dati ni Maloy yun eh, dun niya nalaman na iisa lang yung martyz at si yatez. LOL!
OHP
45.0 x 15
85.0 x 10
95.0 x 5
105.0 x 3
105.0 x 5
105.0 x 3
105.0 x 2
Pull Ups
Set 1 : 8 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 8 Lap/Rep
Set 4 : 5 Lap/Rep
Set 5 : 5 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 50.0x10
Set 4 : 50.0x7
Set 5 : 50.0x10
Dumbbell Bench Press
Set 1 : 40.0x10
Set 2 : 45.0x12
Set 3 : 45.0x12
Set 4 : 50.0x8
Set 5 : 50.0x10
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 12.0x12
Set 3 : 13.0x10
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 40.0x15
Set 3 : 40.0x15
Done!
Deadlift ( deload, supposedly 5 reps 6 sets, pero since mataas ego ko, go lang! heheh! LOL! )
135.0 x 10
155.0 x 10
185.0 x 10
205.0 x 5
205.0 x 5
205.0 x 5
205.0 x 5
205.0 x 5
Barbell Front Squat
Set 1 : 95.0x8
Set 2 : 95.0x8
Set 3 : 95.0x8
Set 4 : 95.0x10
Set 5 : 95.0x8
Leg Press
Set 1 : 200.0x15
Set 2 : 200.0x15
Set 3 : 200.0x14
RKC Plank
Set 1 : 00:01:10
Set 2 : 00:00:45
Set 3 : 00:01:03
Done!
Good work out, though at the first set ( bar lang ) of doing front squat, since sobrang tight nang lower back ko due to deadlift, I think I tweaked some muscle on my right lower back, but after 2 - 3rd set ko na, biglang nawala,
# kinagabihan, pag kagising ko, fuarrk! sore yung right lower back ko, if I'll gauge the pain, it's 6 out of 10, though after doing some ball massage on the injured area, medyo nawala, I can still feel some discomfort.
@badass_vinch question, since batak ka sa high reps, high sets, nangyayari din ba sayo to? walang kang nararamdaman during work out pero pagkagising dun mo mararamdaman yung sakit? this is the second time na nangyari na sakin to, I thought natsambahan lang ako nung una, pero nangyari na naman.
# so, while resting in between my work sets on DL, coach jayco noticed the weight sa work set ko.
coach : oh? kaya pa?
me : deload coach, fried CNS eh, hehe!
coach : good! kailangan naman talaga yung deload, hindi yung laging beast mode. wendler 5/3/1 ka pa rin ba? anong max mo nung nag start ka?
me : uu coach, 5/3/1 pa rin, 1 rep max ko sa deadlift eh 260 lbs. ngayon, 1 rep max ko eh nasa 315 lbs. na, I've been on this routine since nov. 2014.
coach : effective noh? tuloy mo lang, yan yung in a advocate namin dito, strength training, though marami pa rin di naniniwala samin since di naman daw kalakihan or bulky katawan nang mga coach dito.
me : I honestly believe coach na di naman nasusukat sa laki nang katawan yung knowledge mo sa training eh. though dagdag credibility yung laki nang katawan.
(si coach jayco, sa unang tingin, parang di ka maniniwalang coach, parang payat / katamtaman lang yung katawan,pero nag kasabay kami sa locker room nung nag bibihis sya , shredded ang loko, makikita mo talga yung hulma nang maskel, parang katawang frank medrano. )
ahh.. ganun pala yun.. uu nga noh, buto ung masakit eh, indi maskel,
tama sir vinch, mixed grip na ung ginamit ko during work set eh, kaya pala.. sa may bandang underhand part ( which is sa kanan ) sumasakit ung lower back ko eh,.
pero during warm up ( ung mga 10 reps ) always over hand ako,
Bench Press
45.0 x 20
85.0 x 10
90.0 x 10
115.0 x 8
115.0 x 10
115.0 x 10
115.0 x 10
115.0 x 10
115.0 x 10
Chin Up
Set 1 : 25.0x6
Set 2 : 25.0x6
Set 3 : 25.0x5
Dumbbell Shoulder Press
Set 1 : 40.0x10
Set 2 : 40.0x7
Set 3 : 45.0x6
Leverage Shoulder Press
Set 1 : 25.0x12
Set 2 : 25.0x11
Set 3 : 30.0x6
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x12
Set 3 : 15.0x15
Barbell Bent Over Row
Set 1 : 90.0x12
Set 2 : 90.0x12
Set 3 : 100.0x12
Set 4 : 100.0x12
Set 5 : 100.0x12
Cable Triceps Pushdown
Set 1 : 100.0x12
Set 2 : 120.0x10
Set 3 : 120.0x12
Dumbbell Bicep Curl
Set 1 : 40.0x7
Set 2 : 40.0x7
Set 3 : 35.0x8
Cable Standing Curl
Set 1 : 90.0x10
Set 2 : 90.0x10
Set 3 : 90.0x8
90-degree Vertical Plate Press
Set 1 : 25.0x20
Set 2 : 25.0x20
Set 3 : 25.0x20
Done!
### haven't been able to lift for 5 days, sobrang busy and I attended our high school alumni home coming, start again tomorrow,
OHP
45.0 x 15
85.0 x 5
90.0 x 5
105.0 x 4
105.0 x 4
105.0 x 5
105.0 x 4
105.0 x 5 >>> the grind is real... LOL!
Pull Ups
Set 1 : 8 Lap/Rep
Set 2 : 9 Lap/Rep
Set 3 : 8 Lap/Rep
Set 4 : 6 Lap/Rep
Set 5 : 5 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 40.0x12
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x9
Set 5 : 50.0x8
Dumbbell Bench Press
Set 1 : 45.0x12
Set 2 : 45.0x12
Set 3 : 50.0x8
Set 4 : 45.0x12
Set 5 : 50.0x10
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 13.0x10
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 45.0x15
Set 3 : 45.0x15
90-degree Vertical Plate Press
Set 1 : 25.0x25
Set 2 : 25.0x25
Set 3 : 25.0x25
Done!
# 3 hours of sleep. Good luck later , Deadlift day pa naman.. mukhang kailangan ko tulong ni pareng xtra joss.
Deadlift Day
133.0 x 6
153.0 x 5
185.0 x 5
200.0 x 5
230.0 x 5
265.0 x 4
273.0 x 3
Front Squat
95.0 x 10
105.0 x 10
105.0 x 10
105.0 x 10
105.0 x 10
Done!
Worst lift of my life, grip failing on Deadlift and di tinablan nang extra joss. Had 3 hours of sleep sa office, di pa makabili nang foods sa pantry due to ang daming tao tapos aabutan ka na nang time.
Squat
45.0 x 10
90.0 x 10
115.0 x 8
135.0 x 5
145.0 x 5
170.0 x 5
190.0 x 6
Dumbbell Bicep Curl
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Cable Standing Curl
Set 1 : 90.0x10
Set 2 : 90.0x12
Set 3 : 90.0x12
Cable Triceps Pushdown
Set 1 : 100.0x12
Set 2 : 120.0x12
Set 3 : 120.0x12
90-degree Vertical Plate Press
Set 1 : 25.0x30
Set 2 : 25.0x30
Set 3 : 25.0x30
RKC Plank
Set 1 : 00:00:36
Set 2 : 00:00:42
Set 3 : 00:00:36
Done!
*************************************
March 24 2015
Bench Press
45.0 x 15
70.0 x 10
90.0 x 10
110.0 x 8
120.0 x 5
140.0 x 5
155.0 x 5
Chin Up
Set 1 : 25.0x6
Set 2 : 25.0x6
Set 3 : 25.0x7
Dumbbell Shoulder Press
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Set 4 : 40.0x10
Leverage Shoulder Press
25.0 x 12
25.0 x12
30.0 x 12
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Barbell Bent Over Row
Set 1 : 95.0x12
Set 2 : 110.0x12
Set 3 : 110.0x12
Set 4 : 110.0x12
Set 5 : 110.0x12
Done!
OHP
45.0 x 15
85.0 x 5
90.0x 5
115.0 x 3
115.0 x 3
115.0 x 3
115.0 x 3
115.0 x 2
## on the working set, felt ( and heard ) a loud "pop" on my neck , it totally freaked me out thinking I injured my neck. foam roll to the max ako bigla,LOL! kinagabihan pagka gising ko, may stiff neck na ko hahah!
Pull Ups
Set 1 : 8 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 8 Lap/Rep
Set 4 : 8 Lap/Rep
Set 5 : 6 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 40.0x12
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x10
Set 5 : 50.0x8
Dumbbell Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x12
Set 3 : 50.0x10
Set 4 : 50.0x10
Set 5 : 50.0x10
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 13.0x12
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 45.0x15
Set 3 : 45.0x15
90-degree Vertical Plate Press
Set 1 : 25.0x30
Set 2 : 25.0x30
Set 3 : 25.0x30
Done
Deadlift
135.0 x 6
155.0 x 5
185.0 x 3
225.0 x 3
245.0 x 3
285.0 x 4
Barbell Front Squat
Set 1 : 95.0x10
Set 2 : 115.0x10
Set 3 : 115.0x8
Set 4 : 115.0x8
Set 5 : 115.0x8
Leg Press
Set 1 : 200.0x12
Set 2 : 200.0x15
Set 3 : 200.0x15
Leg Extensions
Set 1 : 135.0x20
Set 2 : 135.0x15
Set 3 : 135.0x20
Done!
Squat
45.0 x 10
95.0 x 10
115.0 x 8
135.0 x 5
165.0 x 3
185.0 x 3
205.0 x 4
Dumbbell Bicep Curl
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Cable Standing Curl
Set 1 : 100.0x10
Set 2 : 100.0x10
Set 3 : 100.0x10
Cable Triceps Pushdown
Set 1 : 100.0x12
Set 2 : 120.0x12
Set 3 : 120.0x12
Set 4 : 13x10
90-degree Vertical Plate Press
Set 1 : 35.0x25
Set 2 : 35.0x25
Set 3 : 35.0x20
kettlebell squat swing
Set 1 : 14.0x10
Set 2 : 14.0x10
Set 3 : 35.0x10
Set 4 : 35.0x10
OHP
45.0 x 15
85.0 x 5
95.0 x 5
100.0 x 3
120.0 x 1
125.0 x 1
125.0 x 1
125.0 x 1
125.0 x > fail
125.0 x > fail
Pull Ups
Set 1 : 8 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 8 Lap/Rep
Set 4 : 8 Lap/Rep
Set 5 : 6 Lap/Rep
Dumbbell Incline Bench Press
Set 1 : 45.0x12
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x7
Set 5 : 50.0x7
Dumbbell Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 50.0x10
Set 4 : 50.0x10
Set 5 : 50.0x10
Set 6 : 50x10
Dumbbell Standing Triceps Extension
Set 1 : 45.0x15
Set 2 : 45.0x15
Set 3 : 45.0x15
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 13.0x12
Set 3 : 13.0x12
Done!
sarado bukas bro, tapos sa saturday, 12 PM to 8PM lang sila bukas (