Need to work more on your legs. Ditch the high rep squats and lift heavy instead. Also saw the meal that you posted which is composed mostly of carbs and fiber. Where's the protein and fat source?
Need to work more on your legs. Ditch the high rep squats and lift heavy instead. Also saw the meal that you posted which is composed mostly of carbs and fiber. Where's the protein and fat source?
agree.. lacking of protein and fats on your daily meal plan.
cheers! sabay tayo sa pag papalaki ng legs natin! i have been watching local bb comps and lower body is what really lack with the pinoy bbers.
Yan ang nagpanalo kay Don Don sa Arnold Classic yung legs nya! Kahit yung bago ko nakilala na Mr. Philippines na si Jonatahan Casimrio, halimaw kung sa halimaw kaso pagdating legs eh naiiwan talaga.
This what consists of meals yesterday...
Meal 1: 3servings/sisig, 4cups/rice
Meal 2: 2servings/bulanglang, 3cups/rice, 1serve of small tilapia
Meal 3:2 servings of lunch-leftovers, 4cups of rice, 2 sliced small ripe apple mangoes, 2 ripe bananas
Need to work more on your legs. Ditch the high rep squats and lift heavy instead.
This what consists of meals yesterday...
Breakfast:
3servings/sisig, 4cups/rice
Lunch:
2servings/bulanglang, 3cups/rice, 1serve of small tilapia
Dinner:
2 servings of lunch-leftovers,
4cups of rice, 2 sliced small ripe apple mangoes, 2 ripe bananas
Day 128 [size=x-small](May 22, 2012)[/size] BW:139lbs>136lbs
Wala masyado, usual na araw. 2hr workout. Binago format, yung tipong wala nang eklat, simple, hindi nobela, hindi Shakespeare! Yung tipong day-to-day entry nalang. Sa monthly nalang siguro yung ganun, for brief summary ng isang buwan.
Pabago-bago weight stat, malamang tumitimbang ako kahit may laman pa tiyan. Bukas, first-day in the morning, then check ko ulet sa gabi.
Kung ano po lang kasi ang sinerve, yun po ang ulam ko. Ako lang po ang nagfufund sa sarili sa bodybuilding career ko, no family support. Walang pasok, walang baon, therefore walang funds, in that case, nagtitipid. Balak ko po sana magtake nung gamot na pinainom sa akin nung dati kong trainer, kaso nagdadoubt po ako...
BTW, ask ko lang po regarding my program? OT po ba? Any recommendations? How bout the 5x5?
Eggs- Php4 each 4-6g of protein with good fats.
Tuna in Can- 36g protein/can (solid in water) around Php 32-36 if I'm not mistaken.
Monggo- 250g Php20 around 20g protein
1 liter selecta fresh milk- 40g protein, 32g fat around Php60 each.
My suggestions are definitely not expensive at all. Regarding your program, naguguluhan ako kung anong program yan since it's definitely not 5x5.
My suggestions are definitely not expensive at all. Regarding your program, naguguluhan ako kung anong program yan since it's definitely not 5x5.
5x5, triny ko po kanina doon sa mga exercises na may 5x5. Yan naman po yung 4x12, yung rinecommend sa akin nung trainer ko dati pa, at gamit ko pa rin for 5mos. Balak ko pong magshift ng regimen. Yung 5x5, iba kasi. Low reps, heavier plates...
May I also add alaska high calcium non-fat milk its around 69 pesos and has around 55 grams of protein per liter. but the selecta freshmilk is defnitely a good choice i drink that too pag wala ako makita nung hi-calcium na alaska sa grocery.
Eggs- Php4 each 4-6g of protein with good fats.
Tuna in Can- 36g protein/can (solid in water) around Php 32-36 if I'm not mistaken.
Monggo- 250g Php20 around 20g protein
1 liter selecta fresh milk- 40g protein, 32g fat around Php60 each.
How do you calculate po ba yung fats/protein for daily needs?
Paki search na lang dito sa forums may thread na ginawa on how to compute for your daily cal and macro needs.
My suggestions are definitely not expensive at all. Regarding your program, naguguluhan ako kung anong program yan since it's definitely not 5x5.
5x5, triny ko po kanina doon sa mga exercises na may 5x5. Yan naman po yung 4x12, yung rinecommend sa akin nung trainer ko, at gamit ko pa rin for 5mos. Balak ko pong magshift ng regimen. Yung 5x5, iba kasi. I mean low rep, pero heavier plates...
You build muscle by increasing resistance and tension to each muscle group. So how would a high rep/low weight program benfit you of there's not enough resistance?
You build muscle by increasing resistance and tension to each muscle group. So how would a high rep/low weight program benfit you of there's not enough resistance?
High rep/high weight program po yung ginagawa ko. Pang pump-up lang naman po sa mga comp yung sinasabi niyo pong program. Diba, ang importante naman po eh maabot yung total number of reps, tapos depende na po yun kung paano ididistribute sa number of sets?, di po ba?
You build muscle by increasing resistance and tension to each muscle group. So how would a high rep/low weight program benfit you of there's not enough resistance?
High rep/high weight program po yung ginagawa ko. Pang pump-up lang naman po sa mga comp yung sinasabi niyo pong program. Diba, ang importante naman po eh maabot yung total number of reps, tapos depende na po yun kung paano ididistribute sa number of sets?, di po ba?
If you can do high reps with your program, then you're NOT lifting high weights.
You build muscle by increasing resistance and tension to each muscle group. So how would a high rep/low weight program benfit you of there's not enough resistance?
High rep/high weight program po yung ginagawa ko. Pang pump-up lang naman po sa mga comp yung sinasabi niyo pong program. Diba, ang importante naman po eh maabot yung total number of reps, tapos depende na po yun kung paano ididistribute sa number of sets?, di po ba?
If you can do high reps with your program, then you're NOT lifting high weights.
You build muscle by increasing resistance and tension to each muscle group. So how would a high rep/low weight program benfit you of there's not enough resistance?
High rep/high weight program po yung ginagawa ko. Pang pump-up lang naman po sa mga comp yung sinasabi niyo pong program. Diba, ang importante naman po eh maabot yung total number of reps, tapos depende na po yun kung paano ididistribute sa number of sets?, di po ba?
Sir matanong lang, ano ba ang idea niyo kung paano mag build ng muscle?
Sir matanong lang, ano ba ang idea niyo kung paano mag build ng muscle?
set/5-8, strength
set/10-15, endurance
Kapag binubuhat mabigat, siyepre kapag magaan pump at maintenance...
Yun ang alam ko. Ginawa ko yung 5x5 squat kahapon, 120lbs, nahihirapan akong buhatin, pero mabilis ang recovery, pagkatapos ng isang tira, tira ulet. Pero pagkatapos ng exercise, parang nabibitin ako, parang gusto ko pa ng isa or dalawa pang set.(Nasanay lang siguro dito > ) Unlike yung 4x12 ko na medyo parusa, 70-80lbs ata yun (Minsan ko lang nalalaro kaya mababa.). Hindi mabigat at hindi magaan tama lang, may konting bigat pero kaya pa naman.
Tapos second motion din na sinabi ng ate ko na nurse, dapat continuous daw ang isang exercise, hindi yung isang set then pahinga ng matagal. Dapat daw continuous ang contraction ng muscle para effective.
Isa pa, it's more on your lifestyle than your training. To even more effective, dapat may 7-8 hours na tulog, walang labis, walang kulang, at dapat nighttime yun, hindi yung babawain sa susunod na araw. Proper diet, no junk foods, no carbonated or energy drinks (Tinuro lang po akin ng ate ko, hindi rin maganda yung mga energy drinks, yung Gatorade naman pero, ok lang naman IMO.)
You build muscle by increasing resistance and tension to each muscle group. So how would a high rep/low weight program benfit you of there's not enough resistance?
High rep/high weight program po yung ginagawa ko. Pang pump-up lang naman po sa mga comp yung sinasabi niyo pong program. Diba, ang importante naman po eh maabot yung total number of reps, tapos depende na po yun kung paano ididistribute sa number of sets?, di po ba?
If you can do high reps with your program, then you're NOT lifting high weights.
^ try focusing on your strength. assuming that your nutrition are ok.. for you physique, i recommend the max ot training. strictly 3 sets 6 reps max. medyo manipis ka pa kasi at sobrang gaan pa lang binubuhat mo.
You build muscle by increasing resistance and tension to each muscle group. So how would a high rep/low weight program benfit you of there's not enough resistance?
High rep/high weight program po yung ginagawa ko. Pang pump-up lang naman po sa mga comp yung sinasabi niyo pong program. Diba, ang importante naman po eh maabot yung total number of reps, tapos depende na po yun kung paano ididistribute sa number of sets?, di po ba?
If you can do high reps with your program, then you're NOT lifting high weights.
+1
Amen to this
+1
Basta't talagang heavy, di ka mabibilitin kahit 2 set 5 reps lang.
Try mong basahin yung Max OT at truth about building muscle ni Sean Nalewanyj. Halos parehas sila ng concept.
Mahirap ding makinig sa mga medical practitioners kasi yung duktor ng tito ko at yung nurse na kapitbahay namin at yung nurse na friend ko, ang sabi sakin wag daw akong kumain ng madaming itlog sa isang araw.
Kasi ang role nila eh gumamot ng sakit at lunasan ang sintomas. Ibang mundo ang body building.
If you can do high reps with your program, then you're NOT lifting high weights.
Salamat po boss zane, kuha ko na po yung idea, narealize ko lang nung pabalik-balik kong nabasa ko yung feedback niyo ni boss rotrot. Naka-mindset po kasi ako sa endurance, kaya nagcontradict po yung idea na alam ko po sa alam niyo. Ngayon alam ko na po, bodybuilding is somewhat more on strength than endurance. Kaso hindi to the point of powerlifting...
^ try focusing on your strength. assuming that your nutrition are ok.. for you physique, i recommend the max ot training. strictly 3 sets 6 reps max. medyo manipis ka pa kasi at sobrang gaan pa lang binubuhat mo.
endurance ang focus mo mag marathon or triathlon ka.. kasi ako kapag heavy ako hinihingal pero pag magagaan binubuhat ko walang kahingal hingal.. maiintindihan mo lahat pag nag deadlift ka na or other compound exercises.
Sorry, medyo nagkamali po ako doon sa na-post ko. Mas gusto ko na po ang bodybuilding. Goal ko na pong magkaroon ng ganoong katawan sa mga heavyweight bbers. Tapos kapag sa bodybuilding, kahit senior ka na, pwede pa...
You build muscle by increasing resistance and tension to each muscle group. So how would a high rep/low weight program benfit you of there's not enough resistance?
High rep/high weight program po yung ginagawa ko. Pang pump-up lang naman po sa mga comp yung sinasabi niyo pong program. Diba, ang importante naman po eh maabot yung total number of reps, tapos depende na po yun kung paano ididistribute sa number of sets?, di po ba?
If you can do high reps with your program, then you're NOT lifting high weights.
As the saying goes, "If the bar ain't bending, thne you're just pretending!"
Sir matanong lang, ano ba ang idea niyo kung paano mag build ng muscle?
set/5-8, strength
set/10-15, endurance
Kapag binubuhat mabigat, siyepre kapag magaan pump at maintenance...
Yun ang alam ko. Ginawa ko yung 5x5 squat kahapon, 120lbs, nahihirapan akong buhatin, pero mabilis ang recovery, pagkatapos ng isang tira, tira ulet. Pero pagkatapos ng exercise, parang nabibitin ako, parang gusto ko pa ng isa or dalawa pang set.(Nasanay lang siguro dito > ) Unlike yung 4x12 ko na medyo parusa, 70-80lbs ata yun (Minsan ko lang nalalaro kaya mababa.). Hindi mabigat at hindi magaan tama lang, may konting bigat pero kaya pa naman.
Tapos second motion din na sinabi ng ate ko na nurse, dapat continuous daw ang isang exercise, hindi yung isang set then pahinga ng matagal. Dapat daw continuous ang contraction ng muscle para effective.
Isa pa, it's more on your lifestyle than your training. To even more effective, dapat may 7-8 hours na tulog, walang labis, walang kulang, at dapat nighttime yun, hindi yung babawain sa susunod na araw. Proper diet, no junk foods, no carbonated or energy drinks (Tinuro lang po akin ng ate ko, hindi rin maganda yung mga energy drinks, yung Gatorade naman pero, ok lang naman IMO.)
Sundin mo na lang yung mga advice namin sayo dito. Bakit ka naman namin tuturuan ng mali? We learn from each other here. Sa tingin mo ba lumaki si Arnold at Ronnie Coleman ng kaka "pump" lang? Pano kung sabihin ko sayo na Si Arnold eh nanalo pa sa mga powerlifting competitions noon at si Ronnie eh dating powerlifter?
Also, nothing against medical practioners especially your sister but they don't know jack shit about what we do.
Day 129 [size=x-small](May 23, 2012)[/size]
Same old routine, binawasan ko yung rep para hindi ma-OT. Testing sa Bill Starr 5x5 Primer, good, pero naninibago talaga. Kelangan pang mag-adjust, nabibitin kung minsan sa 5reps kaya napapasobra. Try kong subukan yung program by next week. Binabasa ko pa rin yung article, nasa Phase 2 part na rin...
High Bar Squats- 75lbsx5, 95lbsx5, 125lbsx5, 145lbsx5, 145lbsx5
Leg Extensions - 70lbsx8x5
Lying Leg Curls - 40lbsx10, 50lbsx10, 50lbsx10, 50lbsx10
Seated Calf Raise - 50lbsx10, 60lbsx10, 80lbsx10, 80lbsx10
Sit-Ups - 15x3, 20x1
Flat Bench Lying Leg Raise - 15x3, 20x1
Crunches - 15x3, 20x1
Alternate DB Side Bend - 35lbsx12, 40lbsx12, 45lbsx12, 50lbsx12
Diet:
Meal 1: 1serving Mackarel Tuna, 2cups rice
Meal 2: 2servings tilapia(medium), 3cups rice, 2 banana
Meal 3: 4servings galunggong(medium), 2servings miswa, 2 banana, 5cups rice
Meal 4: ½ glass Selecta Milk(Wala nang natira akala ko pa naman puno yung karton)Day 130 [size=x-small](May 24, 2012)[/size] BW:136lbs>141lbs
08:00 - Masakit ang lalamunan ko, nagmumog ng tap water mixed with spoonful salt.
09:00 - Naputol yung lubid ng duyan na pinagtambayan ko, bagsak sa likod inabot ko, may konting galos ng sugat sa right forearm. Masakit pero yung upper back, pero ok makakatayo pa naman.
10:00 - Sinipon na ako, masakit pa rin yung lalamunan ko. Dinaan ko na sa water theraphy. Naka-10+ glass.
11:00 - Kumain ng apat ng boiled egg while reading Bill Starr 5x5 Primer article.
13:00 - Hindi talaga maganda ang pakiramdam. Binagsak ko na sa kama, doon ko naramdaman yung hirap ng paghiga dahil sa kanina. Ipinahinga ko na...
14:00 - Nilagnat na ako. Masakit yung ulo, mas lalo na yung likod ko. Lahat masakit, except lower body. Hindi pa rin ako uminom ng gamot. Hindi ko pa rin alam kung anong gamot ang iinumin.
15:00 - Tsk! hindi ako makatulog dahil sa kapitbahay, oras yun ng mga kabataan sa paglalaro nila, kakagising lang nila at kakatulog ko lang. Paiglip-iglip lang ako, masakit pa rin ang ulo.
17:00 - Hindi ko na talaga kinaya, tinawag ko na. 37.9 Body Temp.
18:00 - Nakainom na rin ng gamot. Kumain ng noodles.
20:00 - 37.1 Body Temp
21:00 - Dinner...
23:00 - Bed.
Follow the program as it is written. Sa umpisa baka mabitin ka but once you're lifting heavy weights saka mo ako balaikan at sabihin na bitin ka pa.
Medyo nahahabaan po ako doon nga lang sa routine. I mean 5min rest between sets? Seriously??? Medyo nahahabaan ako, malamang mapagkakamalan akong tatamad-tamad sa gym, tagal magpahinga, magbubuhat ng mabigat tapos konting reps lang. Mapagkakamalaan akong show-off!
Comments
agree.. lacking of protein and fats on your daily meal plan.
Yan ang nagpanalo kay Don Don sa Arnold Classic yung legs nya! Kahit yung bago ko nakilala na Mr. Philippines na si Jonatahan Casimrio, halimaw kung sa halimaw kaso pagdating legs eh naiiwan talaga.
Meal 1: 3servings/sisig, 4cups/rice
Meal 2: 2servings/bulanglang, 3cups/rice, 1serve of small tilapia
Meal 3:2 servings of lunch-leftovers, 4cups of rice, 2 sliced small ripe apple mangoes, 2 ripe bananas
Hydrated at least 5L water/day...
mukang lalaki ka nga jan
BW: 139lbs >136lbs
Wala masyado, usual na araw. 2hr workout. Binago format, yung tipong wala nang eklat, simple, hindi nobela, hindi Shakespeare! Yung tipong day-to-day entry nalang. Sa monthly nalang siguro yung ganun, for brief summary ng isang buwan.
Pabago-bago weight stat, malamang tumitimbang ako kahit may laman pa tiyan. Bukas, first-day in the morning, then check ko ulet sa gabi.
Standing Overhead Press - 50lbsx12x4
Standing Overhead Press (Behind The Neck) - 70lbsx12x4
Dumbbell Press - 40lbsx12x4
Pull Downs - 70lbsx12, 80lbsx12, 80lbsx12, 80lbsx12
Pull Downs (Behind The Neck) (Wide Grip) - 80lbsx12x4
Pull Downs (Underhand Grip) - 80lbsx12x4
One Arm Dumbbell Rows - 40lbsx12, 50lbsx12, 60lbsx12, 60lbsx12
Bent-Over Barbell Rows - 40lbsx12x4
Stiff-Legged Deadlift - 90lbsx5, 100lbsx5, 110lbsx5, 120lbsx5, 120lbsx5
Front Plate Raise - 25lbsx12x4
Bent-Over Dumbbell Lateral Raise - 20lbsx12, 30lbsx12, 30lbsx12, 30lbsx12
Dumbbell Shrugs - 70lbsx12, 80lbsx12, 90lbsx12, 90lbsx12
Diet:
Breakfast: 2servings Ginisang corned beef, 3cups rice, 1L water
Lunch: 1serving Ginisang corned beef, 4cups rice, 500ml water
Workout: 2.5L water
Dinner: 3servings small gigi, 2servings balatong, 4cups rice, 500ml water
BTW, ask ko lang po regarding my program? OT po ba? Any recommendations? How bout the 5x5?
Tuna in Can- 36g protein/can (solid in water) around Php 32-36 if I'm not mistaken.
Monggo- 250g Php20 around 20g protein
1 liter selecta fresh milk- 40g protein, 32g fat around Php60 each.
My suggestions are definitely not expensive at all. Regarding your program, naguguluhan ako kung anong program yan since it's definitely not 5x5.
5x5, triny ko po kanina doon sa mga exercises na may 5x5. Yan naman po yung 4x12, yung rinecommend sa akin nung trainer ko dati pa, at gamit ko pa rin for 5mos. Balak ko pong magshift ng regimen. Yung 5x5, iba kasi. Low reps, heavier plates...
Binabasa ko rin po at the moment...
http://www.eclipsegym.com/forums/viewtopic.php?t=57
You build muscle by increasing resistance and tension to each muscle group. So how would a high rep/low weight program benfit you of there's not enough resistance?
High rep/high weight program po yung ginagawa ko. Pang pump-up lang naman po sa mga comp yung sinasabi niyo pong program. Diba, ang importante naman po eh maabot yung total number of reps, tapos depende na po yun kung paano ididistribute sa number of sets?, di po ba?
If you can do high reps with your program, then you're NOT lifting high weights.
+1
Sir matanong lang, ano ba ang idea niyo kung paano mag build ng muscle?
set/15-25, nabasa ko lang years ago around Bodybuilding.com ata, not sure the thread...
set/5-8, strength
set/10-15, endurance
Kapag binubuhat mabigat, siyepre kapag magaan pump at maintenance...
Yun ang alam ko. Ginawa ko yung 5x5 squat kahapon, 120lbs, nahihirapan akong buhatin, pero mabilis ang recovery, pagkatapos ng isang tira, tira ulet. Pero pagkatapos ng exercise, parang nabibitin ako, parang gusto ko pa ng isa or dalawa pang set.(Nasanay lang siguro dito > ) Unlike yung 4x12 ko na medyo parusa, 70-80lbs ata yun (Minsan ko lang nalalaro kaya mababa.). Hindi mabigat at hindi magaan tama lang, may konting bigat pero kaya pa naman.
Tapos second motion din na sinabi ng ate ko na nurse, dapat continuous daw ang isang exercise, hindi yung isang set then pahinga ng matagal. Dapat daw continuous ang contraction ng muscle para effective.
Isa pa, it's more on your lifestyle than your training. To even more effective, dapat may 7-8 hours na tulog, walang labis, walang kulang, at dapat nighttime yun, hindi yung babawain sa susunod na araw. Proper diet, no junk foods, no carbonated or energy drinks (Tinuro lang po akin ng ate ko, hindi rin maganda yung mga energy drinks, yung Gatorade naman pero, ok lang naman IMO.)
Amen to this
+1
Basta't talagang heavy, di ka mabibilitin kahit 2 set 5 reps lang.
Try mong basahin yung Max OT at truth about building muscle ni Sean Nalewanyj. Halos parehas sila ng concept.
Mahirap ding makinig sa mga medical practitioners kasi yung duktor ng tito ko at yung nurse na kapitbahay namin at yung nurse na friend ko, ang sabi sakin wag daw akong kumain ng madaming itlog sa isang araw.
Kasi ang role nila eh gumamot ng sakit at lunasan ang sintomas. Ibang mundo ang body building.
Salamat po boss zane, kuha ko na po yung idea, narealize ko lang nung pabalik-balik kong nabasa ko yung feedback niyo ni boss rotrot. Naka-mindset po kasi ako sa endurance, kaya nagcontradict po yung idea na alam ko po sa alam niyo. Ngayon alam ko na po, bodybuilding is somewhat more on strength than endurance. Kaso hindi to the point of powerlifting...
No workout 'til next week, start nalang ulet kapag natapos ko nang basahin yung 5x5program(http://www.eclipsegym.com/forums/viewtopic.php?t=57).
As the saying goes, "If the bar ain't bending, thne you're just pretending!"
Sundin mo na lang yung mga advice namin sayo dito. Bakit ka naman namin tuturuan ng mali? We learn from each other here. Sa tingin mo ba lumaki si Arnold at Ronnie Coleman ng kaka "pump" lang? Pano kung sabihin ko sayo na Si Arnold eh nanalo pa sa mga powerlifting competitions noon at si Ronnie eh dating powerlifter?
Also, nothing against medical practioners especially your sister but they don't know jack shit about what we do.
Same old routine, binawasan ko yung rep para hindi ma-OT. Testing sa Bill Starr 5x5 Primer, good, pero naninibago talaga. Kelangan pang mag-adjust, nabibitin kung minsan sa 5reps kaya napapasobra. Try kong subukan yung program by next week. Binabasa ko pa rin yung article, nasa Phase 2 part na rin...
High Bar Squats- 75lbsx5, 95lbsx5, 125lbsx5, 145lbsx5, 145lbsx5
Leg Extensions - 70lbsx8x5
Lying Leg Curls - 40lbsx10, 50lbsx10, 50lbsx10, 50lbsx10
Seated Calf Raise - 50lbsx10, 60lbsx10, 80lbsx10, 80lbsx10
Skullcrushers - 30lbsx12, 40lbsx12, 20lbsx12, 30lbsx12
Seated Dumbbell Triceps Extension - 20lbsx12x4
Triceps Pushdown - 70lbsx12, 80lbsx12, 80lbsx12, 80lbsx12
Triceps Pushdown (Reverse Grip) - 70lbsx12x4
Triceps Pushdown (Rope Attachment) - 70lbsx12, 60lbsx12, 60lbsx12, 60lbsx12
Seated One-Arm Dumbbell Triceps Extension - 15lbsx12, 10lbsx12, 15lbsx12, 10lbsx12
Sit-Ups - 15x3, 20x1
Flat Bench Lying Leg Raise - 15x3, 20x1
Crunches - 15x3, 20x1
Alternate DB Side Bend - 35lbsx12, 40lbsx12, 45lbsx12, 50lbsx12
Diet:
Meal 1: 1serving Mackarel Tuna, 2cups rice
Meal 2: 2servings tilapia(medium), 3cups rice, 2 banana
Meal 3: 4servings galunggong(medium), 2servings miswa, 2 banana, 5cups rice
Meal 4: ½ glass Selecta Milk(Wala nang natira akala ko pa naman puno yung karton)Day 130 [size=x-small](May 24, 2012)[/size]
BW: 136lbs >141lbs
08:00 - Masakit ang lalamunan ko, nagmumog ng tap water mixed with spoonful salt.
09:00 - Naputol yung lubid ng duyan na pinagtambayan ko, bagsak sa likod inabot ko, may konting galos ng sugat sa right forearm. Masakit pero yung upper back, pero ok makakatayo pa naman.
10:00 - Sinipon na ako, masakit pa rin yung lalamunan ko. Dinaan ko na sa water theraphy. Naka-10+ glass.
11:00 - Kumain ng apat ng boiled egg while reading Bill Starr 5x5 Primer article.
13:00 - Hindi talaga maganda ang pakiramdam. Binagsak ko na sa kama, doon ko naramdaman yung hirap ng paghiga dahil sa kanina. Ipinahinga ko na...
14:00 - Nilagnat na ako. Masakit yung ulo, mas lalo na yung likod ko. Lahat masakit, except lower body. Hindi pa rin ako uminom ng gamot. Hindi ko pa rin alam kung anong gamot ang iinumin.
15:00 - Tsk! hindi ako makatulog dahil sa kapitbahay, oras yun ng mga kabataan sa paglalaro nila, kakagising lang nila at kakatulog ko lang. Paiglip-iglip lang ako, masakit pa rin ang ulo.
17:00 - Hindi ko na talaga kinaya, tinawag ko na. 37.9 Body Temp.
18:00 - Nakainom na rin ng gamot. Kumain ng noodles.
20:00 - 37.1 Body Temp
21:00 - Dinner...
23:00 - Bed.
Diet:
Meal 1: 2serving chicken meat & tinola(1serving chicken meat), 3cups rice
Meal 2: 4 boiled medium-sized eggs
Meal 3: 1 kamote
Meal 4: 1serving noodles, 4 Skyflakes
Meal 5: 3servings galunggong(medium-sized, fried), 1 ½serving tinola(1serving chicken meat), 5cups rice
+1
I hope umabot pa rin ako sa comp dito sa bagong program na'to...
Medyo nahahabaan po ako doon nga lang sa routine. I mean 5min rest between sets? Seriously??? Medyo nahahabaan ako, malamang mapagkakamalan akong tatamad-tamad sa gym, tagal magpahinga, magbubuhat ng mabigat tapos konting reps lang. Mapagkakamalaan akong show-off!