A very incomplete sleep day for me... inaantok ako pero alam ko na kinahitnan ko kanina sa gym..
Wed Workout A:
Squat
W.U 3x5
W.U 100x5
WOW 205 lbs
205 x 5
205 x 4
205 x 3
205 x 1
205 x 3
Restin 5mins to 6mins... inaantok ang drama ko.
Bench Press
W.U 3x5
W.U 50x5
WOW 180
100 x 5
150 x 5
160 x 5
170 x 5
180 x 5 ( 3 last rep may spotter ako na 1 finger balance sa negative dahil na oout of balance na ang aking kamay. )
Bent Over Rows * Pendlay *
W.U 3x5
WOW 110 lbs
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Forgot to add
Pull ups
3
3
2
3
2
Chest Dips
8
8
8
8
8
End 1:30 gym time.. yun na talaga average time ko dahil sa 5mins-7mins resting nangyayari
Thought on this morning shift.. since masakit nanaman ang likod ko dahil sa pendlay rows ko kahapon. Thighs and wetpu sa squats..chest area sa kaka dips at BP...
Ngayon ko naisip bakit kelangan alternate ang resting ng powerlifting ( in my case Mehdi's SL 5x5 )na MWF.. Kasi when pushing limits on the training days, after resting on the night pag gising booom DOMS agad. So rest is essential and giving some time my muscles to recover..Kaya tama si sir allen about resting and intakes on protein during rest days..
Pero DOMS is still occurring pero small pains na lang and when warming up for the next training day totaly nawawala na sya and ready for another bakbakan for that day.. As a result , basag , antok ako sa office during rest days heheh...
Impressed po ako sa lifts nyo lalo na sa bench press, more than your body weight na. Sa squat ba nakaupo ka na? Sinubukan ko kasi yung halos nakaupo na, di na na maiangat.
hehe hindi ako literal naupo *ATG* squats. Parallel lang o below parallel okay na ko.. Hirap eh.. Mamaya nga papa spot n ako kahit ang awkward pero kelangan na ng may alalay sa squat
Yung bench press ko poser lang yan, may spot na sa last sets pinilit kahit hilaw na buhat
At least more than body weight. Nalilito kasi ako sa squat kung kailangan nakaupo or parallel lang. Kung susumahin kasi, iba ang weight capacity ng parallel at nung nakaupo na. Kailangan ko siguro magbawas ng bigat kung susubukan ko ang nakaupo then work my way up.
^yes sir, yun ang sabi sakin nila dito.. nung first squats ko eh halos half squats lang.. so nung nag upload ako ng video nacorrect naman nila such as removing the back brace belt, lower down, proper form etc techniques... Self study na rin ginawa ko like hip drives, gamitin ang heels at wag tumingkayad* di ko alam exact term*, tamang breathing, bending the bar on shoulders, etc.
Nagdeload talaga ako then working my way up.. Hindi kasi ako pwede mag ATG sa power cage namin since hindi matatanggal ung side beams nun..Alalay kasi para sakin yung side beam pag nagfail. Pag nag ATG ako ma out of balance ako dahil nakasandal na sa side beams.
^ang bilis mo ata makaubos lol yung ON ko mga 1 week pa ahaha. balik PM7 nalang cguro pag nakasingit sa budget
Oo nga sir eh... yung inadvise kasi sakin na 3 kutsara per serving ( 23g protein etc) tapos 3x a day during training, twice on rest day yun ginagawa ko hehehe..
Overhead Press
W.U 3x5
W.U 60x5
WOW 105 lbs
90 x 5
95 x 5
100 x 5
105 x 5
105 x 3 kapos!
Deadlift
W.U 100x5
WOW 260 lbs
160 x 5
200 x 5
220 x 5
240 x 5 Mix grip
260 x 4 Mix grip eh pinilit... buti hindi daw nasira yung back ko sabi ng tropang nanonood kasi sinabi ko ( sir last set patingnan kung mabrebreak yung straight back ko ) PR
Pull ups ampaw ko dito
4
3
3
2
3
Dips (Failure)
10
8
5
Stationary bike testing
6mins
PM7 8oz serving
End 6:30 tryk na pauwi!
Post workout
2 century tuna hot and spicy ( wala ulam )
6 stripes spam
3 saba banana
3 hardboiled egg
1 mangkok lettuce ( bonus stage dahil nagawa berger si mader )
( di na ko nagkanin since may source na ko ng carbo sa banana at lettuce )
anyare? bakit ganyan itsura? lol nakamix ba yung cheese sa pm7? mejo weird hahaha.
Oo ser, haha napatungan nagkamali eh, sunod gawin ko stuffing sya sa loob yung lettuce, carrots, cheese at whey pro hehehe.
Dahil ang theme eh Binaboy na omelette de fromage hahaha
Pero yun nga malasa sya dahil sa PM7 hahahaNakakalungkot pala pag last serving na sya... hehehe nawa'y nabigyan mo ko ng magandang resulta...
Adyos! kita tayo after maubos ng bibilin ko mamaya.. hehe
Oo nga sir eh, yun habol ko kaso baog itsura hahaha..Pre Work out meals
5pcs medium sized Sinigang na Hipon
2 pcs Porkchop na combo sa sinigang
2 saba banana
2 hardboiled egg
1/2 cup rice
Monday Workout A
Squat
W.U 3x5
W.U 100x5
WOW 215 lbs
215 x 5
215 x 5
215 x 5
215 x 5
215 x 3
BP
W.U 3x5
WOW 180 lbs
100 x 5
120 x 5
180 x 5
180 x 5 ( spotter required on last 3 sets )
180 x 5 ( spotter needed for balance on all sets , pero no weight helped ) ewan ko kung tama ginagawa namin, di naman daw sya nabuhat at 2 fingers lang ang gamit nya ,
cge sir ty. check koI solved my own dilemma, mother volunteered cooking chicken breast since madali lang naman daw plus nagpreprepare sya ng food and stuff for my pamangkins during that early morning.
Been to wet market ( pasay palengke ) 1 kg chicken breast cost 130 petot good for 3 servings.. Not bad for packed lunch hehe..
So basically at umay mode everyday chicken breast + itlog + saging since it it just my post workout meal or rather first meal of the day.
I do understand the procrastination since that's what I am always teaching my agents hehe.. Talagang lifestyle lang talaga nagkakatalo.
There are cases that sometimes you want to do things but time permits you not just because you are lazy or something shit alibis, it's because the lifestyle I've been to. Remember, call center kami so shit schedules always at hand, meetings, especially holding a meeting in a restaurant. Napaka KJ ko nun kung hindi ko kakainin yung inihanda ng big bosses ko.
I'd love to do it, but it won't let me. Hope you got my point.
So basically, I need to extract some good foods on our resources that my work places has to offer.. Yun na ang pinaka okay na choices is cheeseburgers, salad, burgers or any other options may open up. I don't actually indulge these foods nowadays.. Not unless libre at kasama pa sa cheat day ko
Comments
Siguro gawin ko na lang 160 to 200g of Protein daily.. balansehin ko na lang kung saan magkukulang either pagkain o sa supps.
Wed Workout A:
Squat
W.U 3x5
W.U 100x5
WOW 205 lbs
205 x 5
205 x 4
205 x 3
205 x 1
205 x 3
Restin 5mins to 6mins... inaantok ang drama ko.
Bench Press
W.U 3x5
W.U 50x5
WOW 180
100 x 5
150 x 5
160 x 5
170 x 5
180 x 5 ( 3 last rep may spotter ako na 1 finger balance sa negative dahil na oout of balance na ang aking kamay. )
Bent Over Rows * Pendlay *
W.U 3x5
WOW 110 lbs
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Forgot to add
Pull ups
3
3
2
3
2
Chest Dips
8
8
8
8
8
End 1:30 gym time.. yun na talaga average time ko dahil sa 5mins-7mins resting nangyayari
Ngayon ko naisip bakit kelangan alternate ang resting ng powerlifting ( in my case Mehdi's SL 5x5 )na MWF.. Kasi when pushing limits on the training days, after resting on the night pag gising booom DOMS agad. So rest is essential and giving some time my muscles to recover..Kaya tama si sir allen about resting and intakes on protein during rest days..
Pero DOMS is still occurring pero small pains na lang and when warming up for the next training day totaly nawawala na sya and ready for another bakbakan for that day.. As a result , basag , antok ako sa office during rest days heheh...
2 pcs Chicken breast Mcdo 1 rice.. Nilibre ng bossing ko.. Aarte pa ba ako? Walang PM7 dahil sa hindi ko mawari bakit nakalimutan ko dalin amp
meryenda 8pcs hardboiled kwek kwek
half chicken tinurbong manok, 2 saba banana, 3 hardboiled egg whites, 2 fish oil , 1 serving PM7.
Nawala na yung DOMS DOMS ko..
Yung bench press ko poser lang yan, may spot na sa last sets pinilit kahit hilaw na buhat
Nagdeload talaga ako then working my way up.. Hindi kasi ako pwede mag ATG sa power cage namin since hindi matatanggal ung side beams nun..Alalay kasi para sakin yung side beam pag nagfail. Pag nag ATG ako ma out of balance ako dahil nakasandal na sa side beams.
Eto sya
Sabi nga nila masters dito, better start lifting lightweights first to master the form...Eventually you will hit bigger numbers pag tama ginagawa mo
Sana may natutunan akong gains
next stop
Mutant Whey.. gayahin ko si sir allen para libre sando at shaker
Oo nga sir eh... yung inadvise kasi sakin na 3 kutsara per serving ( 23g protein etc) tapos 3x a day during training, twice on rest day yun ginagawa ko hehehe..
Nakaka bagabag pero sana nasulit ko hehehe..
Yown! Kaso ano ba okay na flavor nun? malulunok ba tulad ng pm7?Update sa buhat kemedu
Pre Workout Meal at 11am
2 chicken mcdo breast part 1 rice ( sarap libre again dahil sa meal stab )
PM7
1 fishoil
Gym 5:00pm Tsinelas mode basa kalsada... putik binti lesgeriron!
Squat
W.U 3x5
W.U 100x4
WOW 210 lbs
210 x5
210 x5
210 x5
210 x5
215 x5 PR
Overhead Press
W.U 3x5
W.U 60x5
WOW 105 lbs
90 x 5
95 x 5
100 x 5
105 x 5
105 x 3 kapos!
Deadlift
W.U 100x5
WOW 260 lbs
160 x 5
200 x 5
220 x 5
240 x 5 Mix grip
260 x 4 Mix grip eh pinilit... buti hindi daw nasira yung back ko sabi ng tropang nanonood kasi sinabi ko ( sir last set patingnan kung mabrebreak yung straight back ko ) PR
Pull ups ampaw ko dito
4
3
3
2
3
Dips (Failure)
10
8
5
Stationary bike testing
6mins
PM7 8oz serving
End 6:30 tryk na pauwi!
Post workout
2 century tuna hot and spicy ( wala ulam )
6 stripes spam
3 saba banana
3 hardboiled egg
1 mangkok lettuce ( bonus stage dahil nagawa berger si mader )
( di na ko nagkanin since may source na ko ng carbo sa banana at lettuce )
Sayang wala na ko pera... mag stock sana ako e! Kokolektahin ko hahaha
Nag Omelette du fromage ako na binaboy...
Ingredients :
2 Eggs semi bate saltless, pepperless
1 square cheeze
1/2 tablespoon butter
1 kutsara pm7
1 leaf ng lettuce
1 tablespoon na carrots.
Masarap pero ang baboy tingnan hahaha
pero kung titingnan mo nutrition solb na solb eh. semi bateng itlog kaya may pagka puti pa. carbo halos nasa lettuce, carrots at saging na saba
Oo ser, haha napatungan nagkamali eh, sunod gawin ko stuffing sya sa loob yung lettuce, carrots, cheese at whey pro hehehe.
Dahil ang theme eh Binaboy na omelette de fromage hahaha
Pero yun nga malasa sya dahil sa PM7 hahahaNakakalungkot pala pag last serving na sya... hehehe nawa'y nabigyan mo ko ng magandang resulta...
Adyos! kita tayo after maubos ng bibilin ko mamaya.. hehe
Pasensya na sa iba, first timer eh
Hindi nako nakabili hahaha drain ako eh.. hahaha bukas na lang siguro. Kaya yan na yung last PM7 ko.. latak natira siguro 1-2 kutsara na lang.
Ano ba magandang flavor ng Mutant Whey?
Oo nga sir eh, yun habol ko kaso baog itsura hahaha..Pre Work out meals
5pcs medium sized Sinigang na Hipon
2 pcs Porkchop na combo sa sinigang
2 saba banana
2 hardboiled egg
1/2 cup rice
Monday Workout A
Squat
W.U 3x5
W.U 100x5
WOW 215 lbs
215 x 5
215 x 5
215 x 5
215 x 5
215 x 3
BP
W.U 3x5
WOW 180 lbs
100 x 5
120 x 5
180 x 5
180 x 5 ( spotter required on last 3 sets )
180 x 5 ( spotter needed for balance on all sets , pero no weight helped ) ewan ko kung tama ginagawa namin, di naman daw sya nabuhat at 2 fingers lang ang gamit nya ,
Bent over Rows ( Pendlay )
W.U 2x5
WOW 115 lbs
115 x5
115 x5
115 x5
115 x5
115 x5
Dips
10
10
10
8
6
End
Post Workout meal
2 burger patties
1 ham
2 hardboiled eggs
1 saba
3 hipon kaninang sinigang
1 chicken breast na lasang papel.
abang sa next 7pm meal
Try ko sumama sa friday.
Been to wet market ( pasay palengke ) 1 kg chicken breast cost 130 petot good for 3 servings.. Not bad for packed lunch hehe..
So basically at umay mode everyday chicken breast + itlog + saging since it it just my post workout meal or rather first meal of the day.
I do understand the procrastination since that's what I am always teaching my agents hehe.. Talagang lifestyle lang talaga nagkakatalo.
There are cases that sometimes you want to do things but time permits you not just because you are lazy or something shit alibis, it's because the lifestyle I've been to. Remember, call center kami so shit schedules always at hand, meetings, especially holding a meeting in a restaurant. Napaka KJ ko nun kung hindi ko kakainin yung inihanda ng big bosses ko.
I'd love to do it, but it won't let me. Hope you got my point.
So basically, I need to extract some good foods on our resources that my work places has to offer.. Yun na ang pinaka okay na choices is cheeseburgers, salad, burgers or any other options may open up. I don't actually indulge these foods nowadays.. Not unless libre at kasama pa sa cheat day ko
na post ko rin ito kay dalts, ask ko lang kung ilang capsules or dosage ng fishoil per day ang take mo? at kung anong brand narin?
thanks and good day.