DL @ 210lbsx3 (PR: 220lbsx1)
pa-check naman po ng form ko mga brahs. Thankyou po.
Critics, Corrections, and Suggestions will be highly appreciated.
HAPPY NEW YEAR!!! :sport:
DL @ 210lbsx3 (PR: 220lbsx1)
pa-check naman po ng form ko mga brahs. Thankyou po.
Critics, Corrections, and Suggestions will be highly appreciated.
HAPPY NEW YEAR!!! :sport:
get your upper back and lower back tight to avoid roundness on your back and chest up
and ditch the gloves and deadlift on SOLID ground.
but looks okay though.
but that's just me brah.
get your upper back and lower back tight to avoid roundness on your back and chest up
and ditch the gloves and deadlift on SOLID ground.
but looks okay though.
but that's just me brah.
Thankyou for the tips sir. Actually may gamit po akong strap pag nag DDL, masyado po kasing masakit sa kamay yung GRIP area nung bar eh Hindi po kasi sya olybar. And sa issue po ng solid ground, dyan po ako nag DL kasi 5th floor po yung gym and bawal po magbagsak ng equipment.
. But first get a bigger diameter plates or ipatong mo sa elevated platform. Masyado mababa yung bar. hehe
this ↑
same mistake I had before , nag mumukhang deficit dl na yung exercise since sobrang baba nang bar.
my take on your form
STOP YANKING THE BAR.
Same mistake as mine , your Hips goes up first to break inertia .
Lean how to LEAN BACK then scrap the shit out of your shin on the ascend ( not literally though )
And sa issue po ng solid ground, dyan po ako nag DL kasi 5th floor po yung gym and bawal po magbagsak ng equipment.
Controlled descend of the bar, NOT slow descend of the bar.
It's called deadlift for apparent reason, you're supposed to drop the bar pa nga eh.
Lastly,
Kung masyadong O.C yung gym mo sa ingay na nagagawa nang Deadlift, you have 2 option
- ditch the deadlift on your routine, find an alternate exercise that has the same benifit as with deadlift
- find a bad ass gym that you can do deadlift.
^ trust me on these two. number 1 reason nang injury ko galing sa DL eh sa dahang dahang pagbaba nang bar since "maingay" at " ingatan" daw yung mga bakal.
get your upper back and lower back tight to avoid roundness on your back and chest up
and ditch the gloves and deadlift on SOLID ground.
but looks okay though.
but that's just me brah.
Thankyou for the tips sir. Actually may gamit po akong strap pag nag DDL, masyado po kasing masakit sa kamay yung GRIP area nung bar eh Hindi po kasi sya olybar. And sa issue po ng solid ground, dyan po ako nag DL kasi 5th floor po yung gym and bawal po magbagsak ng equipment.
hanap ka ng gym na nag accept cla ng noisy and heavy deadlifts. (obviously not in an ego lifting way)
dahil yung deadlift agressive lift yan.
Thankyou for the tips sir @Ohsnap@rtravino29@Powersthetic .
-First na gagawin ko is papatong yung plates para tumaas yung bar.
may mga questions lang po ako.
-kaylangan po ba sa shins dadaloy yung bar on the ascend?
-magiging parang squats po ba yung form on the ascend?
-and what does yanking means po? sorry ngayon ko lang po sya nabasa haha
Ayaw ko po syang alisin sa routine ko kasi isa po sya sa favorite exercise ko all this time mali pala yung pinag gagagawa ko sa Deads haha. Next week po i-try ko ulit magpost ng vid.
-kaylangan po ba sa shins dadaloy yung bar on the ascend?
Technically YES, the closer the bar to the shin, the safer it is to your lower back.
-magiging parang squats po ba yung form on the ascend?
Nope, you're just using your leg ( leg drive ) to break the inertia off the floor.
and what does yanking means po?
yanking means eh yung ginagawa mo sa simula ... yung inaalog mo yung bar. I get it, para baga explosive and also para sa mental focus. But the thing is, you're not tight .Tingnan mo pag taas nang bar, curve kagad yung likod mo.
Matagal ko na pong gustong mag take ng amino2222, nagdadalawang isip lang ako kasi yung mga kilala kong umiinom nun, tinitigyawat sa katawan. Pano po ba maiiwasan yun?
edit: i'll just go with ON's Creatine or Dymatize Creatine
Matagal ko na pong gustong mag take ng amino2222, nagdadalawang isip lang ako kasi yung mga kilala kong umiinom nun, tinitigyawat sa katawan. Pano po ba maiiwasan yun?
never tried amino 222 before but in regards sa tigyawat, kahit sa PM7 eh, pag nag tatake ako nun, tinitigyawat ako, may break out, hehe! Pero after a week or 2, nawawala rin naman, I think my body just need sometime to adapt sa ibang whey protein na ini intake ko. It doesn't bother me naman since di naman ako artista na mukha yung puhunan ko,hehe!
i'll just go with ON's Creatine or Dymatize Creatine
1st crea ko is ON creatine capsule, ang mahal pala, hehe! after nun, Dymatize Micronized Creatine, after that, di na ko nag try nang iba.
Recently nagte-take po ako ng Mutant Creakong (5g per day). Ask ko lang po kung need ko pa po bang hindi magtake ng Creatine for a week or so before taking it again? (unloading). Or is it okay kung ituloy-tuloy ko na? Thanks brahs.Nag-plateau yung weight ko sa 130-131lbs dahil sa kawalan ng budget =( Simula bukas lalamon na ulit ako ng itlog at Oats haha!
Comments
PHASE 1 | MICROCYCLE 2
DAY 11[/align]
Conv. DL
100lbs x10| x8
140lbs x4
180lbs x1
200lbs x5
220lbs x1
One-Arm DB Row
30's x12
35's x11| x11| xfailure*
Lat-Pulldown
60lbs x12
70lbs x11| x11| xfailure*
Standing Pulldown
40lbs x12
50lbs x11| xfailure*
Straight-arm Pulldown
25lbs x11
30lbs x11| xfailure*
BB Bicep Curl
30lbs x11| x11| xfailure*
Incline DB Curl
15's x9| x9| xfailure*
One-arm High Cable Curl
20lbs x11| x11| xfailure*
-AB WORKS*-
*restpause on every last set
-DONE-
PHASE 1 | MICROCYCLE 2
DAY 12[/align]
DB Military Press
WU: 15lbs x12
25lbs x8
Working Sets: 30lbs x11
35lbs x10| x10| xfailure*
DB Side Raise
10lbs x12
15lbs x11| xfailure*
One-arm Cable Front Raise(UNDERHAND)
10lbs x11| x11| xfailure*
Cable Rear Delt Flyes
15lbs x11| x11| xfailure*
DB Shrugs
25lbs x11
30lbs x11| x11| xfailure*
*restpause on every last sets
Decline BB Bench
70lbs x10| x10
90lbs x8
Dips
BW x8
BW+10lbs x6| x5
-CALF WORKS-
-DONE-
PHASE 1 | MICROCYCLE 3
DAY 14[/align]
Squats
60lbs x10| x8
100lbs x6
120lbs x4| x4| x4
Leg Press
335lbs x6| x7| x8
Leg Extensions
90lbs x6| x6| xfailure*
RDL
110lbs x8| x7| xfailure*
Leg Curls
45lbs x6| x6| xfailure*
*Drop-set on every last set
-AB WORKS-
-DONE-
PHASE 1 | MICROCYCLE 3
DAY 15[/align]
BB Bench Press
50lbs x8| x8
90lbs x7| x7| xfailure*
BB Incline Press
80lbs x8| x8| xfailure*
DB Incline Flyes
25's x8| x8| xfailure*
Low Cable Flyes
30lbs ea x8| x8| xfailure*
Tricep Pushdown
90lbs x8
100lbs x8
110lbs x8*
DB Lying Tricep Extension
20's x7| x7| x7*
Cable Overhead Tricep Extension
40lbs x8| x8| x8*
*Drop-set on every last set
-Calf Works-
-DONE-
[align=center]December 22, 2014
PHASE 1 | MICROCYCLE 3
DAY 16[/align]
Conv.DL
100lbs x8| x8
150lbs x4
190lbs x5
210lbs x3
220lbs x3
One-arm DB Row
45's x8
50's x8| x8| x8*
Lat Pulldown
80lbs x8
90lbs x8| x8*
Standing Pulldown
50lbs x8| x8| x8*
Straight-arm Pulldown
40lbs x6| x6| x6*
BB Bicep Curl
40lbs x8
50lbs x7| x6*
Incline DB Curl
15's x8| x8| x8*
One-Arm Cable Curl
20lbs x8
25lbs x8| x8*
*Drop-set on every last set
-AB WORKS-
-DONE
PHASE 1 | MICROCYCLE 3
DAY 17[/align]
DB Military Press
20's x10| x10
35's x8
45's x8| x8| x8*
DB Side Raise
20's x8| x8| x8*
Cable Front Raise
12.5lbs x8| x8| x8*
Cable Rear Fly
20lbs ea x8| x8
25lbs ea x8*
DB Shrugs
35's x8
45's x8| x8| x8*
Decline BB Press
90lbs x10
100lbs x10
110lbs x10
Weighted Dips
BW+ 20lbs x6| x6
Calf Press
190lbs***
*Drop-set on every last sets
-DONE-
pa-check naman po ng form ko mga brahs. Thankyou po.
Critics, Corrections, and Suggestions will be highly appreciated.
HAPPY NEW YEAR!!! :sport:
get your upper back and lower back tight to avoid roundness on your back and chest up
and ditch the gloves and deadlift on SOLID ground.
but looks okay though.
but that's just me brah.
Thankyou for the tips sir. Actually may gamit po akong strap pag nag DDL, masyado po kasing masakit sa kamay yung GRIP area nung bar eh
this ↑
same mistake I had before , nag mumukhang deficit dl na yung exercise since sobrang baba nang bar.
my take on your form
STOP YANKING THE BAR.
Same mistake as mine , your Hips goes up first to break inertia .
Lean how to LEAN BACK then scrap the shit out of your shin on the ascend ( not literally though )
Controlled descend of the bar, NOT slow descend of the bar.
It's called deadlift for apparent reason, you're supposed to drop the bar pa nga eh.
Lastly,
Kung masyadong O.C yung gym mo sa ingay na nagagawa nang Deadlift, you have 2 option
- ditch the deadlift on your routine, find an alternate exercise that has the same benifit as with deadlift
- find a bad ass gym that you can do deadlift.
^ trust me on these two. number 1 reason nang injury ko galing sa DL eh sa dahang dahang pagbaba nang bar since "maingay" at " ingatan" daw yung mga bakal.
hanap ka ng gym na nag accept cla ng noisy and heavy deadlifts. (obviously not in an ego lifting way)
dahil yung deadlift agressive lift yan.
-First na gagawin ko is papatong yung plates para tumaas yung bar.
may mga questions lang po ako.
-kaylangan po ba sa shins dadaloy yung bar on the ascend?
-magiging parang squats po ba yung form on the ascend?
-and what does yanking means po? sorry ngayon ko lang po sya nabasa haha
Ayaw ko po syang alisin sa routine ko kasi isa po sya sa favorite exercise ko
Nope, you're just using your leg ( leg drive ) to break the inertia off the floor.
yanking means eh yung ginagawa mo sa simula ... yung inaalog mo yung bar. I get it, para baga explosive and also para sa mental focus. But the thing is, you're not tight .Tingnan mo pag taas nang bar, curve kagad yung likod mo.
edit: i'll just go with ON's Creatine or Dymatize Creatine
never tried amino 222 before but in regards sa tigyawat, kahit sa PM7 eh, pag nag tatake ako nun, tinitigyawat ako, may break out, hehe! Pero after a week or 2, nawawala rin naman, I think my body just need sometime to adapt sa ibang whey protein na ini intake ko. It doesn't bother me naman since di naman ako artista na mukha yung puhunan ko,hehe!
1st crea ko is ON creatine capsule, ang mahal pala, hehe! after nun, Dymatize Micronized Creatine, after that, di na ko nag try nang iba.
Recently nagte-take po ako ng Mutant Creakong (5g per day). Ask ko lang po kung need ko pa po bang hindi magtake ng Creatine for a week or so before taking it again? (unloading). Or is it okay kung ituloy-tuloy ko na? Thanks brahs.Nag-plateau yung weight ko sa 130-131lbs dahil sa kawalan ng budget =( Simula bukas lalamon na ulit ako ng itlog at Oats haha!
sir nagte-take ka pa po ba ng creatine? Do you do loading and unloading phase? Nalilito padin po kasi ako regarding that.
No,
5g everyday. that's all there is to it,
Okay po. Thankyou Sir!