Yan ba yung lumang gym pa din nila? nakapag ensayo ako jan before but that was waaay back. Kaya pala maganda plates since jan din nag ensayo ang UP PL team.
Try to learn the Oly lifts if I were you since may access ka sa bumper plates.
Yan ba yung lumang gym pa din nila? nakapag ensayo ako jan before but that was waaay back. Kaya pala maganda plates since jan din nag ensayo ang UP PL team.
Try to learn the Oly lifts if I were you since may access ka sa bumper plates.
Lumang luma na sir. hehe. Nakapag oly lifts na ako sir. Clean and jerk at snatch. haha. nagweight training class kasi ako last year. Tapos inintroduce kami sa mga lifts then 1RM testing tapos bago magend yung sem titignan namin kung lumakas kami. Parang PL at oly yung last test namin. DL, Squat, BP, C&J, Snatch.
Tuesday workout (chest, tri, delts)
BP 60kgs
1st 6 reps
2nd 5 reps
3rd 6 reps (BOOOOOM! YEAH BOY! WORLD RECORD! jk. nabeat ko na plateau ko)
Incline DB bench press 50lbs
1st 6 reps
2nd 5 reps (may have to switch to barbell na dahil up to 50lbs lang db dito)
Flyes 25kgs
1st 7 reps
2nd 7 reps
MP 45kgs
1st 5 reps
2nd 5 reps
3rd 4 reps (Isa pa to! yeah! hehe. masaya lang. :sport:)
Shoulder Db press 40lbs
1st 5 reps
2nd 4 reps
Front raise 40lbs
1st 4 reps
Bent over lateral raise 35lbs
1st 5 reps
Tricep pushdown 70lbs
1st 6 reps
2nd 4 reps
3rd 4 reps
*very good results even though puyat ako nito. SALAMAT TALAGA SIR MIGHTY! Sana makatungtong na ako sa red plates (70kgs BP) soon.
di ko pa alam kung tutuloy ako sa bicep work ko sa bukas dahil puyat din plus parang may bicep tear ATA ako. partial lang naman siguro dahil di naman sumasakit. kapag ginagamit lang yung biceps. baka sa friday nalang ako magback.
*question po pala mga sir. is it possible na maggain parin ng strength on during deficit? or dapat sana as much as possible maretain yung strength?
*very excited sa 1RM testing ko 2 weeks from now, before magdeficit.
Good job on breaking your plateau! possible naman mag retain ng strength, on my case sa IF mag nag gain pa nga ako strength. also one trick ive been doing w/c i have also read over the net from some fitness journals/blogs. during the main lift days (squats/DLs/Pressing days) try eating near maintenance or maintenance levels then focus your carbs (but not too much sa pre WO if ever hehehe) within your workouts especially sa post WO. on the other minor lift days ok lang kahit naka deficit ka. highly unlikely bumaba ang strength levels mo nun kasi may enough glycogen pa muscles mo nun after "back loading" from the other days. another na pwede mo gawin is train fasted while on IF para maexperience mo ung tinatawag ko na "bright-lights" na alertness and focus during lifting. hehehe HTH :P
Good job on breaking your plateau! possible naman mag retain ng strength, on my case sa IF mag nag gain pa nga ako strength. also one trick ive been doing w/c i have also read over the net from some fitness journals/blogs. during the main lift days (squats/DLs/Pressing days) try eating near maintenance or maintenance levels then focus your carbs (but not too much sa pre WO if ever hehehe) within your workouts especially sa post WO. on the other minor lift days ok lang kahit naka deficit ka. highly unlikely bumaba ang strength levels mo nun kasi may enough glycogen pa muscles mo nun after "back loading" from the other days. another na pwede mo gawin is train fasted while on IF para maexperience mo ung tinatawag ko na "bright-lights" na alertness and focus during lifting. hehehe HTH :P
Ganito yung plan ko sir sa cutting. Deficit during tues-sat na may halong carb cycling. Sunday all out refeed day. Monday full fast. My training days are monday, tuesday, thursday, pero pwede pang magiba. Monday ay fasted training. Tapos ang mga workouts ko weight lifting plus cardio na may pagitan. Hindi magkasunod yung cardio and weights. Okay ba? Hehe. May dapat ba baguhin?
honestly ikaw lang makakapagsabi kung magwowork yan sayu ang ganyang eating pattern, try mo muna if ever magwork sayu then great. though sa refeed during sunday just don't over do it baka mag binge eat ka kasi and sayang ang progress but definitely to eat above maintenance wag lang OA na tipong nag "hunnger strike" ka hehehe trial and error lang naman yan sa diet on what works on you and whats not.
Friday workout (back, bi)
Chin ups
1st 6 reps
2nd 6 reps
3rd 4 reps
Assisted pull ups
1st 5 reps
2nd 5 reps
3rd 4 reps
Bent over barbell row 70kgs
1st 6 reps
Single arm db row 50lbs (dahil ginagamit ng students yung weights room na may lat pull down.
1st 6 reps both arm
Shrugs 105kgs
1st 6 reps
2nd 6 reps
3rd 6 reps
Db curl 30lbs
1st 6 reps
2nd 6 reps
EZ curl 70lbs
1st 5 reps
2nd 4 reps
Deadlift 115kgs
1st 6 reps
2nd 6 reps
3rd 6 reps
*my problems with back, bi day: pull ups- di na ako nagprogress. bicep curls- nagpprogress naman kaso naapektohan ng tendonitis. i dunno kung tendonitis nga siya kasi ang sakit ng forearm ko when i do bicep curls. alam kong kaya ko pa i-6 reps yung EZ curl kaso ang sakit na talaga. mga master help po dito. Well, the good news is tuloy tuloy parin ang progress sa DL. im on the right track. 1 more week to go!
*may friend ako. sabi niya "pano ba yung program para PAMPALAD ng biceps?" actual quote. "sabi ng kateam (baseball varsity) ko magsuper21 daw ako". hindi ko alam sasabihin ko. is there such a thing na pampalapad ng biceps? sinuggest din daw sakaniya yung hammer curl. would that help? sinabi ko nalang sa kaniya yung ginagawa ko. 4-6 reps na heavy talaga.
@sir DS sige sir. trial and error muna ako. wineweigh ko kasi muna yung mga pros and cons nung program eh. baka im missing out on the benefits of fasted training kaya yun. pero mageexperiment muna ako.
Sa wakas! nakapaglog din. hehe. sobrang gipit sa oras. pagsasamahin ko nalang yung 3 workouts ko this week.
Tuesday workout (legs, abs)
ATG squats 105kgs
1st 4 reps
2nd 4 reps
3rd 4 reps
Leg extension 90lbs
1st 5 reps
2nd 5 reps (medyo masama yung tama nito sa tuhod. i may have to lay off this exercise dahil wala pang knee wraps.)
Lying leg curl 80lbs
1st 4 reps
2nd 4 reps
Crunches 10kgs
1st 12 reps
2nd 12 reps
3rd 12 reps
4th 12 reps
Wrist curl 40kgs
1st 8 reps
2nd 8 reps
3rd 7 reps
Standing calf raise 340kgs rest-pause 15 secs rest between sets
1st 13 reps
2nd 8 reps
3rd 6 reps
Wednesday workout (Chest, tri)
Bench press 60kgs
1st 6 reps
2nd 6 reps
3rd 6 reps (may nagvolunteer na magspot. sabi ko kahit wag na. pero sabi ko okay lang. para hindi naman nakakabastos. on my 6th rep mejo nagstruggle lang ako bigla ba namang inangat. hays.)
Incline DB bench press 50lbs
1st 5 reps
2nd 5 reps
Dips (bench flyes dapat kaso dahil ginagamit yung dumbbells na kailangan ko ng other class eh ito na muna ginawa ko.)
1st 5 reps
2nd 5 reps
Military press 45kgs
1st 6 reps
2nd 5 reps
3rd 4 reps
DB seated MP 40lbs
1st 1 rep
2nd 0 rep (dunno what happened pero nanghina na ako.)
Front raise 40lbs
1st 4 reps
Bent over lateral raise 35lbs
1st 5 reps
Triceps pushdown 70lbs
1st 5 reps
2nd 4 reps
3rd 4 reps
Thursday workout (Back, bi)
Chin ups
1st 6 reps
2nd 4 reps
3rd 3 reps
Assisted pull ups
1st 4 reps
2nd 3 reps
3rd 3 reps
Lat pull down 130lbs
1st 5 reps
Bent over row
1st 6 reps
Shrug 105kgs
1st 6 reps
2nd 6 reps
3rd 6 reps
DB curls 30lbs
1st 6 reps
2nd 6 reps
EZ curls
1st 6 reps (nagulat ako. akala ko ang lakas ko na. after nung set tinignan ko. 50lbs lang pala binuhat ko. henyo sa math. hahaha)
2nd 6 reps (70lbs)
Deadlift 120kgs
1st 4 reps
2nd 5 reps
3rd 4 reps (woohoo! world record! hahaha. nakatungtong narin sa 2 red plates per side.):biggrin::sport:
*after my back day mejo kumikirot yung sa may part ng rhomboids ko. actually dati pa ito pero dati mejo slight discomfort lang nafifeel ko. ngayon masakit na talaga. hindi ako sure kung rhomboids or traps. pero sa may shoulder blades yung pain eh. malapit sa spine. during exercise wala naman ako nararamdaman. nagsearch ako sa net ng causes and treatment and i found out na baka yung pagbuhat ng mabigat na back pack araw araw at long duration yung sanhi nito. i've been icing it since last night dahil most movements i make. kahit naglalakad at humihinga ng malalim kumikirot parin siya. If you had any experience or suggestions i'd really appreciate it. and lastly, last week of bulking DONE! hanggang sunday nalang calorie surplus ko then cut na.
1RM testing day 1
CDL- 145kgs/319lbs from 90kgs last year (bar included)
Snatch- 70kgs/154lbs from 50kgs last year (bar included)
*started cutting. my diet composed of the ff:
1 cup oatmeal, 2 eggs
1 cup brown rice, 250g cream dory
1 cup white rice, 400g chicken breast (post workout)
tama ba? kasi dapat high GI yung post workout meal? the fish and chicken are steamed. the eggs are boiled. basically, kung ano nakasulat jan yan lang kinakain ko with condiments like knorr seasoning, worcestershire sauce, red cane vinegar especially sa chicken breast. tuyong tuyo yung chicken boobs ko. hirap kainin. hehe.
1RM testing day 2 success
C&J- 75kgs/165lbs from 52.5 last year (bar included)
*parang kaya ko pa ng 80kgs pero pangit lang technique ko. Tuloy parin sa diet. Im feeling a bit of withdrawal symptom. Lahat nalang ng makita kong pagkain masarap kahit napaka common na food. Haha. I also bought zero zalorie mustard and apple cider vinegar para makatulong sakin.
Salamat po mga paps! @sir monch 4 years pa naman. Pwede pa magpalakas. ) next olympics nalang. Haha. Asa pa. pero gusto ko rin magcompete. Isa sa mga nasa bucket list ko.
1RM testing day 3
Squats- 130kgs/286lbs from 90kgs last year (bar included)
Bench press- 75kgs/165lbs from 50kgs last year (bar included)
Kailangan ko pa palakasin yung BP ko. Honestly, bragging aside, ang sarap sa feeling ng pinapanuod ka habang magbuhat. Hindi dahil mali ang form ko pero dahil ang bigat ng binubuhat ko. Siyempre stay humble parin. Hindi rin naman ako mayabang pero in my opinion, hindi pa kayabang yabang yung buhat ko. I just need to keep pushing.
nice progress! masarap talaga ang feeling lalo na pag you get recognition sa mga marurunong sa lifts tapos minsan sila pa magtatanong sayu kung anu2x mga techniques na ginagawa mo sa lift. pero tama ka learn to keep yourself on the ground before you fly hehehe. it's ok to become "proud" just don't let it swallow you alive.
First day of 24 hour fasting ko ngayon sa cutting phase. All i can say is hindi unfamiliar sakin yung mga naffeel ko. Appetite is under control pero yung cravings ko lang talaga all week long. Kahapon pala refeed ako. So kahit ano. I had chooks to go, 2 slices of purefoods sweet ham, katsudon (teriyaki boy), twister fries, 1pc chicken mcdo. control naman kahit papano. Cake pa pala. Just to ease my mind off of it.
nice progress! masarap talaga ang feeling lalo na pag you get recognition sa mga marurunong sa lifts tapos minsan sila pa magtatanong sayu kung anu2x mga techniques na ginagawa mo sa lift. pero tama ka learn to keep yourself on the ground before you fly hehehe. it's ok to become "proud" just don't let it swallow you alive.
Hay. Hindi makapagensayo dahil sa baha. Hopefully bukas makapagbuhat na. Checked my weight kanina. 163lbs nalang. From 169 last 2 weeks. Most of it is water weight. Ang worry ko lang. Ang sabi sa mercury drug from 130 naging 126 nalang FFM ko. Halos 2lbs lang ang galing sa fat mass. sana naman di ako mawalan ng maskels. Hehe. Sayang ang bulking.
Currently on my 24hr fast. Di ko na nga lang naiisip. Para wala nalang. nakapagadjust na talaga ako. Tips po para sa mga nahihirapan is to keep yourself from being idle para hindi matempt. getting leaner and leaner. Yung 6 months na baby sa tiyan ko nawala na. 3 months nalang. Hehe. Sabik na ako bumuhat ng bakaaaaaallll! Had a few tweaks sa workout program. Same max-ot principles.
Bukas or sa wednesday susundot ako ng snatch and c&j. May napanuod akong technique and hopefully mabeat ko yung record ko.
*added walking lunges for glutes and grip strength. Bumaba yung squats ko ng 1 rep pero other lifts made improvement if not maintained. Im gonna try something new with my diet after watching fat head. After workout. PILAY! hehe. Good to be lifting again after 2 weeks of rest (i dont consider PR testing as a workout).
Comments
Sa UP campus lang sir. Para libre.
Try to learn the Oly lifts if I were you since may access ka sa bumper plates.
Lumang luma na sir. hehe. Nakapag oly lifts na ako sir. Clean and jerk at snatch. haha. nagweight training class kasi ako last year. Tapos inintroduce kami sa mga lifts then 1RM testing tapos bago magend yung sem titignan namin kung lumakas kami. Parang PL at oly yung last test namin. DL, Squat, BP, C&J, Snatch.
BP 60kgs
1st 6 reps
2nd 5 reps
3rd 6 reps (BOOOOOM! YEAH BOY! WORLD RECORD! jk. nabeat ko na plateau ko)
Incline DB bench press 50lbs
1st 6 reps
2nd 5 reps (may have to switch to barbell na dahil up to 50lbs lang db dito)
Flyes 25kgs
1st 7 reps
2nd 7 reps
MP 45kgs
1st 5 reps
2nd 5 reps
3rd 4 reps (Isa pa to! yeah! hehe. masaya lang. :sport:)
Shoulder Db press 40lbs
1st 5 reps
2nd 4 reps
Front raise 40lbs
1st 4 reps
Bent over lateral raise 35lbs
1st 5 reps
Tricep pushdown 70lbs
1st 6 reps
2nd 4 reps
3rd 4 reps
*very good results even though puyat ako nito. SALAMAT TALAGA SIR MIGHTY! Sana makatungtong na ako sa red plates (70kgs BP) soon.
di ko pa alam kung tutuloy ako sa bicep work ko sa bukas dahil puyat din plus parang may bicep tear ATA ako. partial lang naman siguro dahil di naman sumasakit. kapag ginagamit lang yung biceps. baka sa friday nalang ako magback.
*question po pala mga sir. is it possible na maggain parin ng strength on during deficit? or dapat sana as much as possible maretain yung strength?
*very excited sa 1RM testing ko 2 weeks from now, before magdeficit.
Ganito yung plan ko sir sa cutting. Deficit during tues-sat na may halong carb cycling. Sunday all out refeed day. Monday full fast. My training days are monday, tuesday, thursday, pero pwede pang magiba. Monday ay fasted training. Tapos ang mga workouts ko weight lifting plus cardio na may pagitan. Hindi magkasunod yung cardio and weights. Okay ba? Hehe. May dapat ba baguhin?
Im still torn between lean gains or eat stop eat.
Chin ups
1st 6 reps
2nd 6 reps
3rd 4 reps
Assisted pull ups
1st 5 reps
2nd 5 reps
3rd 4 reps
Bent over barbell row 70kgs
1st 6 reps
Single arm db row 50lbs (dahil ginagamit ng students yung weights room na may lat pull down.
1st 6 reps both arm
Shrugs 105kgs
1st 6 reps
2nd 6 reps
3rd 6 reps
Db curl 30lbs
1st 6 reps
2nd 6 reps
EZ curl 70lbs
1st 5 reps
2nd 4 reps
Deadlift 115kgs
1st 6 reps
2nd 6 reps
3rd 6 reps
*my problems with back, bi day: pull ups- di na ako nagprogress.
*may friend ako. sabi niya "pano ba yung program para PAMPALAD ng biceps?" actual quote. "sabi ng kateam (baseball varsity) ko magsuper21 daw ako". hindi ko alam sasabihin ko. is there such a thing na pampalapad ng biceps? sinuggest din daw sakaniya yung hammer curl. would that help? sinabi ko nalang sa kaniya yung ginagawa ko. 4-6 reps na heavy talaga.
@sir DS sige sir. trial and error muna ako. wineweigh ko kasi muna yung mga pros and cons nung program eh. baka im missing out on the benefits of fasted training kaya yun. pero mageexperiment muna ako.
*edited first page. added a pic before bulk.
Tuesday workout (legs, abs)
ATG squats 105kgs
1st 4 reps
2nd 4 reps
3rd 4 reps
Leg extension 90lbs
1st 5 reps
2nd 5 reps (medyo masama yung tama nito sa tuhod. i may have to lay off this exercise dahil wala pang knee wraps.)
Lying leg curl 80lbs
1st 4 reps
2nd 4 reps
Crunches 10kgs
1st 12 reps
2nd 12 reps
3rd 12 reps
4th 12 reps
Wrist curl 40kgs
1st 8 reps
2nd 8 reps
3rd 7 reps
Standing calf raise 340kgs rest-pause 15 secs rest between sets
1st 13 reps
2nd 8 reps
3rd 6 reps
Wednesday workout (Chest, tri)
Bench press 60kgs
1st 6 reps
2nd 6 reps
3rd 6 reps (may nagvolunteer na magspot. sabi ko kahit wag na. pero sabi ko okay lang. para hindi naman nakakabastos. on my 6th rep mejo nagstruggle lang ako bigla ba namang inangat. hays.)
Incline DB bench press 50lbs
1st 5 reps
2nd 5 reps
Dips (bench flyes dapat kaso dahil ginagamit yung dumbbells na kailangan ko ng other class eh ito na muna ginawa ko.)
1st 5 reps
2nd 5 reps
Military press 45kgs
1st 6 reps
2nd 5 reps
3rd 4 reps
DB seated MP 40lbs
1st 1 rep
2nd 0 rep (dunno what happened pero nanghina na ako.)
Front raise 40lbs
1st 4 reps
Bent over lateral raise 35lbs
1st 5 reps
Triceps pushdown 70lbs
1st 5 reps
2nd 4 reps
3rd 4 reps
Thursday workout (Back, bi)
Chin ups
1st 6 reps
2nd 4 reps
3rd 3 reps
Assisted pull ups
1st 4 reps
2nd 3 reps
3rd 3 reps
Lat pull down 130lbs
1st 5 reps
Bent over row
1st 6 reps
Shrug 105kgs
1st 6 reps
2nd 6 reps
3rd 6 reps
DB curls 30lbs
1st 6 reps
2nd 6 reps
EZ curls
1st 6 reps (nagulat ako. akala ko ang lakas ko na. after nung set tinignan ko. 50lbs lang pala binuhat ko. henyo sa math. hahaha)
2nd 6 reps (70lbs)
Deadlift 120kgs
1st 4 reps
2nd 5 reps
3rd 4 reps (woohoo! world record!
*after my back day mejo kumikirot yung sa may part ng rhomboids ko. actually dati pa ito pero dati mejo slight discomfort lang nafifeel ko. ngayon masakit na talaga. hindi ako sure kung rhomboids or traps. pero sa may shoulder blades yung pain eh. malapit sa spine. during exercise wala naman ako nararamdaman. nagsearch ako sa net ng causes and treatment and i found out na baka yung pagbuhat ng mabigat na back pack araw araw at long duration yung sanhi nito. i've been icing it since last night dahil most movements i make. kahit naglalakad at humihinga ng malalim kumikirot parin siya. If you had any experience or suggestions i'd really appreciate it. and lastly, last week of bulking DONE!
CDL- 145kgs/319lbs from 90kgs last year (bar included)
Snatch- 70kgs/154lbs from 50kgs last year (bar included)
*started cutting. my diet composed of the ff:
1 cup oatmeal, 2 eggs
1 cup brown rice, 250g cream dory
1 cup white rice, 400g chicken breast (post workout)
tama ba? kasi dapat high GI yung post workout meal? the fish and chicken are steamed. the eggs are boiled. basically, kung ano nakasulat jan yan lang kinakain ko with condiments like knorr seasoning, worcestershire sauce, red cane vinegar especially sa chicken breast. tuyong tuyo yung chicken boobs ko. hirap kainin. hehe.
C&J- 75kgs/165lbs from 52.5 last year (bar included)
*parang kaya ko pa ng 80kgs pero pangit lang technique ko. Tuloy parin sa diet. Im feeling a bit of withdrawal symptom. Lahat nalang ng makita kong pagkain masarap kahit napaka common na food. Haha. I also bought zero zalorie mustard and apple cider vinegar para makatulong sakin.
@sir monch 4 years pa naman. Pwede pa magpalakas.
1RM testing day 3
Squats- 130kgs/286lbs from 90kgs last year (bar included)
Bench press- 75kgs/165lbs from 50kgs last year (bar included)
Kailangan ko pa palakasin yung BP ko. Honestly, bragging aside, ang sarap sa feeling ng pinapanuod ka habang magbuhat. Hindi dahil mali ang form ko pero dahil ang bigat ng binubuhat ko. Siyempre stay humble parin. Hindi rin naman ako mayabang pero in my opinion, hindi pa kayabang yabang yung buhat ko. I just need to keep pushing.
Yes sir! Salamat sa support.
@boss monch nagsisi ako hindi ko nilubos nung bulking ako.
Bukas or sa wednesday susundot ako ng snatch and c&j. May napanuod akong technique and hopefully mabeat ko yung record ko.
ATG squats 105kgs
1st 4 reps
2nd 3 reps
Walking lunges 50lbs dbs each hand
1st 6 reps
2nd 6 reps
Leg extension 90lbs
1st 5 reps
2nd 4 reps
Lying leg curls 80lbs
1st 6 reps
2nd 5 reps
Crunches 10kgs
1st 12 reps
2nd 12 reps
3rd 12 reps
4th 12 reps
Wrist curls 40kgs
1st 8 reps
2nd 8 reps
3rd 8 reps
Calf raise 340kgs
1st 15 reps
2nd 10 reps
3rd 5 reps
*added walking lunges for glutes and grip strength. Bumaba yung squats ko ng 1 rep pero other lifts made improvement if not maintained. Im gonna try something new with my diet after watching fat head. After workout. PILAY! hehe. Good to be lifting again after 2 weeks of rest (i dont consider PR testing as a workout).