Kay sir mighty oak po may kakilala siya =D . Sa 2nd week pa ng feb yung 2nd week ng 2nd cycle ko ng wendler 5/3/1 pero humingi kapatid ko ng kalahati pill 20mcg, kinabog daw puso niya eh heheh so hot nga toh =D. Excited na ako simulan plans ko sa pag take
Di ko sana gagawin to ng feb kaso sinurprise ako ni missis ng boracay eh medyo ayoko naman ng watered look dahil sa creatine hehehe. So stop mun sa creatine since last month. Tapos cut back sa whey at dinamihan ko nalang yung egg white omlettes ko.
1st day half tablet lang 20
2nd day whole tablet 40
Tapos tantya tantya lang pero malabo na lumampas ako 60mcg hehehe madami pa naman toh. Ang isa sa pinaghahandaan ko din eh yung sunod sunod na outing namin sa company . Kailangan medyo prepared tayo rumampa hahahaha.
Salamat nga pala kay sir mighty_oak pasensya na sir ngayon ko lang nabanggit busy sa kaka training nung bagong hire sa amin hehehe.
Yung friend mo ba may test en tsaka dbol @_@ hehe sobrang na cucurious ako haha.
for how many weeks ang take mo nian sr?? so yung 40 sa start mo sa 2nd day 2loi 2loi na yun until when??sorry bro curious lng tlga ako sa pag gamit para ready ako if ever keep us updated bro sa effect sayo TIA.
2weeks on 2weeks off yung clen 40 =}
3scoop na ako sa jack3d parang wala nangtalab , mas malakas pa nga ata ako nung coffee nalang tinetake ko hehehe , baka need ko lang ipahinga yung jack3d nasanay na ata ako masyado =\
Ask niyo nalang po si sir mighty oak sa kailala niya ako nakakuha pero di ata nagbebenta sa di kakilala =}
^so you take clen on a fasted state? salamat sr noted aabngan ko ang abs mo!!!!!
30mins pagka gising dapat nainom komna sya kasi 22 hours to 36 hours yung effect nya so baka di ako makatulogmpag di ko sya ininom. Lahat din kasi ng workout ko fasted state ako binebreak ko lang yung fasting after ko magbuhat.At hindi lang yan kumuha pa ako ng 6 na session ng cavitation lipo hahaha. Abs magpakita ka na weeee.
^sakto pala fasted din kc pag ensayo.. ahaha mukang pinag hahandaan mo tlga ng solid yung bora baka ma temp ka mag kasala pag sobrang ripped kana at dami lalapit sayo na chika bebe ahaha yari ka ke missis ahaha!! goodluck sr keep us updated.
Hahaha, naku ser ayoko na at kakahuli lang sakin ng missis ko wahaha ang laking gulo. Nagka murahan pa sa cellphone etc etc. hahahaha. Fresh na fresh pa yung nangyari baka barilin ako nito hahaha.
Creatine is not only fuel for muscles it is actually more. Myostatin blocker ( myostatin limits muscle growth and makes muscles break down faster) it is also anabolic
Parang kailan lang heheh
Wendler 5/3/1
Cycle 2
Week1 day1
Bench Press
Warmup
50 x 5
60 x 5
Work set
80 x 5
85 x 5
90 x 10
Acessories
Benchpress
70lbs 5 x 10
Dumbell rows
75lbs. 5 x 10
Post workout meal
Lechon manok (chooks to go) whole
Spagetti isang plato
5 siomai
3 burger patty.
Protien shake.
Lbs. yung plates nila pero yung dumbell yung iba kilos yung iba lbs. kaya nung una kumuha ako ng 20 pinang dumbell flys ko nagulat ako di ko maangant 20kilos pala yun hahaha ={ . Nakakalito lang ng konti.
Yung clen 40? Di ko pa nga naiinom next week pa hehehe.Squats day:
Fail nakakainis hehehe sinubukan ko yung wide stance ng mga power lifter , hindi ko alam kung di lang ako sanay or mahina ako pag wide stance pero yung usual poundages ko parang ang hirap hirap hindi ko nakumpleto 5reps ko sa huling set =(
Squats
Warmups (usual arnold swarzenneger stance ng squats)
100 x 5
120 x 5
Worksets (nag try ako ng stance ni wendler yung wide powerlifting stance)
145 x 5 (failed once inulit ko uli after about 5 mins rest)
155 x 5 nagawa naman
165 x 5 (failed once, sabi ko bwisit dun nalang ako sa dating normal squats ko nagawa ko naman nagaanan pa ako)
Accesories
Barbell squats
100 5x10
Tinigil ko na dun muna tinamad ako kasi nakaka inis yung nangyari, magaan naman 165 pero nag fail ako dahil lang sa stance. Late ko na realize na kaya ganun squats nila kasi tinetake advantage nila yung assisting gears nila like suit and belt. Pasensya na idol na arnold at marius pudz haha di na ako uulit.
Lbs. yung plates nila pero yung dumbell yung iba kilos yung iba lbs. kaya nung una kumuha ako ng 20 pinang dumbell flys ko nagulat ako di ko maangant 20kilos pala yun hahaha ={ . Nakakalito lang ng konti.
may nakaindicate naman ata sir kung kgs or lbs yung dumbell?
Late ko na realize na kaya ganun squats nila kasi tinetake advantage nila yung assisting gears nila like suit and belt.
While this is true, there is also another reason why it's like that even w/ raw lifters. It actually allows you more glute and hams activation at the bottom part of the movement, it also gives you a better "bounce" if you're well trained w/ that stance. Also a wider stance rarely lets you miss the depth that you're aiming at.
ang problem lang neto is that not everyone can train w/ this stance using the same poundages right away. some reasons are weak glutes and hams, poor hip hinging and some flexibility issues.
Late ko na realize na kaya ganun squats nila kasi tinetake advantage nila yung assisting gears nila like suit and belt.
While this is true, there is also another reason why it's like that even w/ raw lifters. It actually allows you more glute and hams activation at the bottom part of the movement, it also gives you a better "bounce" if you're well trained w/ that stance. Also a wider stance rarely lets you miss the depth that you're aiming at.
ang problem lang neto is that not everyone can train w/ this stance using the same poundages right away. some reasons are weak glutes and hams, poor hip hinging and some flexibility issues.
Oonga now ko lang na realize nung nagka doms na ako na ibang muscles (adductors ba ?) yung mas sumakit compared sa normal squats ko. If i pursue this type of squats it will set back my poundage like 100lbs siguro. Eh nakita ko naman si platz and arnold doing the normal squats dun narin naman ako nasanay since day 1 ill stick with it nalang hehe
Lbs. yung plates nila pero yung dumbell yung iba kilos yung iba lbs. kaya nung una kumuha ako ng 20 pinang dumbell flys ko nagulat ako di ko maangant 20kilos pala yun hahaha ={ . Nakakalito lang ng konti.
may nakaindicate naman ata sir kung kgs or lbs yung dumbell?
Maliit na issue lang naman kasi dun lang yun sa maliliit na dumbells pag graduate ka na ng 40 lbs yung 50 pataas puro lbs. na =}
New goal aside from graduating sa 300lb plates ko is to lower my bodyfat% lower than 10 this year and maintain body fat % via leangains but still adding msucle =D if that is even possible. Will try though
anung template gamit mo paps sa 5/3/1? "boring but big"?
oo sir hehehe
nkakahiya mag post ng 50% nalalaman niyo tuloy yung 1RM ko ang liit
inspiration
inspiration 2
Update pala:
from 165 down to 155 at 5'5" height. slight cutting mode muna hanggang matapos yung months ng beach aat summer outings then heavy duty lean bulk.
Sus ayus lang yun paps lahat tayu nagumpisa sa magaan, ung sakin nga bumaba ulit lifting stats ko eh pero tuloy pa din, work our way up pa din. saka like i always say "start light but never stay there" hehehe
Sus ayus lang yun paps lahat tayu nagumpisa sa magaan, ung sakin nga bumaba ulit lifting stats ko eh pero tuloy pa din, work our way up pa din. saka like i always say "start light but never stay there" hehehe
Minsan pag tapos ko ng mga excersises tapos feeling ko kaya pa sumisingit ako ng random na excersises eh. Yun din yung mga araw na laging 30mins late ako sa work kasi nakakatamad kumilos after hahaha
One of the keys to the Westside system is speed training with light weights (about 50 percent 1RM), which means an athlete with a 300-lb. squat may work with only 150 lb. on the bar. While that might seem strange to those dedicated to strict linear progression, Simmons believes increasing your speed and power will actually increase your 1RM numbers and your absolute strength.
One of the keys to the Westside system is speed training with light weights (about 50 percent 1RM), which means an athlete with a 300-lb. squat may work with only 150 lb. on the bar. While that might seem strange to those dedicated to strict linear progression, Simmons believes increasing your speed and power will actually increase your 1RM numbers and your absolute strength.
Correct. I've been following Louie Simmons for quite some time now and his approach is scientific. In order to move heavy weights you have to exert maximum force and that's done by "exploding" on the bar. Sabi nga nila and the other strength training gurus kahit anong bigat o gaan pa ng binubuhat mo the same explosiveness must be applied.
Although this is alternated with maximum effort days (heavy).
One of the keys to the Westside system is speed training with light weights (about 50 percent 1RM), which means an athlete with a 300-lb. squat may work with only 150 lb. on the bar. While that might seem strange to those dedicated to strict linear progression, Simmons believes increasing your speed and power will actually increase your 1RM numbers and your absolute strength.
Correct. I've been following Louie Simmons for quite some time now and his approach is scientific. In order to move heavy weights you have to exert maximum force and that's done by "exploding" on the bar. Sabi nga nila and the other strength training gurus kahit anong bigat o gaan pa ng binubuhat mo the same explosiveness must be applied.
Although this is alternated with maximum effort days (heavy).
Oonga sir, although im still sticking to wendlers 5/3/1 since 2nd month ko palang im trying to be more explosive sa accessorie excersises ko thats why im doing yung big but boring template. And i try to be more explosive sa 5 x 10 version nung major lifts since its only at 50%. Im going to let the program mature for about a year before ako mag asses kung lilipat ba ako or whatnot.
Cycle 2 week 2
Bench
Warmups
50 x 5
75 x 5
Work sets
90 x 3
95 x 3
100 x 10
Accesories.
Bench press
5 x 10 70lbs.
Dumbell flys
5 x 10 25lbs.
Krock dumbell rows
85 lbs 22reps.
Clen 40mcg , no creatine to remove excess water light jogging after workout, still looking for a hill dito sa village namin kaso parang malabo may hill hahahah. So wala muna hill sprints.
Comments
2weeks on 2weeks off yung clen 40 =}
3scoop na ako sa jack3d parang wala nangtalab , mas malakas pa nga ata ako nung coffee nalang tinetake ko hehehe , baka need ko lang ipahinga yung jack3d nasanay na ata ako masyado =\
Ask niyo nalang po si sir mighty oak sa kailala niya ako nakakuha pero di ata nagbebenta sa di kakilala =}
Deadlift and accesory excersises
Deadlift ramping upto 70% x 5
Deadlift 145 10reps x 5sets
10 x 5 hanging legraises.
Sa monday start ng 2nd cycle ng wendler 5/3/1 rak en roll nanaman toh hehehe. Tapos sa 2nd week to 3rd week clen 40 na hehe yey.
30mins pagka gising dapat nainom komna sya kasi 22 hours to 36 hours yung effect nya so baka di ako makatulogmpag di ko sya ininom. Lahat din kasi ng workout ko fasted state ako binebreak ko lang yung fasting after ko magbuhat.At hindi lang yan kumuha pa ako ng 6 na session ng cavitation lipo hahaha. Abs magpakita ka na weeee.
http://www.ergo-log.com/creatinemyostatin.html
Wendler 5/3/1
Cycle 2
Week1 day1
Bench Press
Warmup
50 x 5
60 x 5
Work set
80 x 5
85 x 5
90 x 10
Acessories
Benchpress
70lbs 5 x 10
Dumbell rows
75lbs. 5 x 10
Post workout meal
Lechon manok (chooks to go) whole
Spagetti isang plato
5 siomai
3 burger patty.
Protien shake.
Nagpapa yummy yan para kay misis nya
Lbs. yung plates nila pero yung dumbell yung iba kilos yung iba lbs. kaya nung una kumuha ako ng 20 pinang dumbell flys ko nagulat ako di ko maangant 20kilos pala yun hahaha ={ . Nakakalito lang ng konti.
Yung clen 40? Di ko pa nga naiinom next week pa hehehe.Squats day:
Fail nakakainis hehehe sinubukan ko yung wide stance ng mga power lifter , hindi ko alam kung di lang ako sanay or mahina ako pag wide stance pero yung usual poundages ko parang ang hirap hirap hindi ko nakumpleto 5reps ko sa huling set =(
Squats
Warmups (usual arnold swarzenneger stance ng squats)
100 x 5
120 x 5
Worksets (nag try ako ng stance ni wendler yung wide powerlifting stance)
145 x 5 (failed once inulit ko uli after about 5 mins rest)
155 x 5 nagawa naman
165 x 5 (failed once, sabi ko bwisit dun nalang ako sa dating normal squats ko nagawa ko naman nagaanan pa ako)
Accesories
Barbell squats
100 5x10
Tinigil ko na dun muna tinamad ako kasi nakaka inis yung nangyari, magaan naman 165 pero nag fail ako dahil lang sa stance. Late ko na realize na kaya ganun squats nila kasi tinetake advantage nila yung assisting gears nila like suit and belt. Pasensya na idol na arnold at marius pudz haha di na ako uulit.
may nakaindicate naman ata sir kung kgs or lbs yung dumbell?
While this is true, there is also another reason why it's like that even w/ raw lifters. It actually allows you more glute and hams activation at the bottom part of the movement, it also gives you a better "bounce" if you're well trained w/ that stance. Also a wider stance rarely lets you miss the depth that you're aiming at.
ang problem lang neto is that not everyone can train w/ this stance using the same poundages right away. some reasons are weak glutes and hams, poor hip hinging and some flexibility issues.
Oonga now ko lang na realize nung nagka doms na ako na ibang muscles (adductors ba ?) yung mas sumakit compared sa normal squats ko. If i pursue this type of squats it will set back my poundage like 100lbs siguro. Eh nakita ko naman si platz and arnold doing the normal squats dun narin naman ako nasanay since day 1 ill stick with it nalang hehe
Maliit na issue lang naman kasi dun lang yun sa maliliit na dumbells pag graduate ka na ng 40 lbs yung 50 pataas puro lbs. na =}
70 x 5
75 x 5
80 x 8
Accesories
60 5 x 10 military press
5 x 10 chinups
5 x 10 ez curls
oo sir hehehe
nkakahiya mag post ng 50% nalalaman niyo tuloy yung 1RM ko ang liit
inspiration
inspiration 2
Update pala:
from 165 down to 155 at 5'5" height. slight cutting mode muna hanggang matapos yung months ng beach aat summer outings
Sus ayus lang yun paps lahat tayu nagumpisa sa magaan, ung sakin nga bumaba ulit lifting stats ko eh pero tuloy pa din, work our way up pa din. saka like i always say "start light but never stay there" hehehe
Minsan pag tapos ko ng mga excersises tapos feeling ko kaya pa sumisingit ako ng random na excersises eh. Yun din yung mga araw na laging 30mins late ako sa work kasi nakakatamad kumilos after hahaha
One of the keys to the Westside system is speed training with light weights (about 50 percent 1RM), which means an athlete with a 300-lb. squat may work with only 150 lb. on the bar. While that might seem strange to those dedicated to strict linear progression, Simmons believes increasing your speed and power will actually increase your 1RM numbers and your absolute strength.
Deadlifts
165 x 5
175 x 5
185 x 10
Accesories
Sumo deadlifts 135lbs. 5 x 10
Hanging leg lifts 5 x 15
20micrograms and im already jittery at 6am. Para akong nag dalawa or tatlong tasa ng kape.
Time to go jogging....
Correct. I've been following Louie Simmons for quite some time now and his approach is scientific. In order to move heavy weights you have to exert maximum force and that's done by "exploding" on the bar. Sabi nga nila and the other strength training gurus kahit anong bigat o gaan pa ng binubuhat mo the same explosiveness must be applied.
Although this is alternated with maximum effort days (heavy).
Oonga sir, although im still sticking to wendlers 5/3/1 since 2nd month ko palang im trying to be more explosive sa accessorie excersises ko thats why im doing yung big but boring template. And i try to be more explosive sa 5 x 10 version nung major lifts since its only at 50%. Im going to let the program mature for about a year before ako mag asses kung lilipat ba ako or whatnot.
Cycle 2 week 2
Bench
Warmups
50 x 5
75 x 5
Work sets
90 x 3
95 x 3
100 x 10
Accesories.
Bench press
5 x 10 70lbs.
Dumbell flys
5 x 10 25lbs.
Krock dumbell rows
85 lbs 22reps.
Clen 40mcg , no creatine to remove excess water light jogging after workout, still looking for a hill dito sa village namin kaso parang malabo may hill hahahah. So wala muna hill sprints.
so I just did the needed poundages and left it at that. wala munang accesorries
squat day.
150 x3
160 x3
170 x3