5 mins rest on the last set. Strength based programs need more rest periods since that's how you gain strength. Quick rest intervals is for endurance, 1-2mins for hypertrophy and 3mins up is for strength.
Sabayan mo ako magbuhat i-base ko yung bubuhatin mo sa percentage ng BW mo para patas tayo at di mo kailangan sabayan yung poundage na bubuhatin ko then saka mo ako sabihin ulit ng Seriously???.
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!
core, maniwala ka man o sa hindi, pag nag bubuhat ka na ng lagpas sa body weight mo or even heavier tsaka mo lang masasabi na kulang pa ang 5 mins na rest period. pag hinahabol mo na ang hininga mo after a set ma re-realize mo na hindi bitin ang ganung klaseng prgram. you were accustomed to what a common lifter does, to lift just for the pump but sometimes that pump aint enough to make you grow. those pums are just temporary, what you need is to build a solid and strong base and lifting heavy ass weights will and always do the trick. get your nutrition in check and give it a try.
Day 131 [size=x-small](May 25, 2012)[/size]
Streaming videos about exercises etiquettes! Just watched, Youtube video: EliteFTS.com So You Think You Can Squat series. Great vids! Now streaming, Youtube video: EliteFTS.com So You Think You Can Bench series...
No workout 'til Monday. Dami kong misconceptions 'bout bodybuilding, tama po talaga mga sinasabi niyo.
No more complains and doubts to your advices. Sorry po mga boss...
^No prob. What's important is we accept our mistakes since that's the only way we'll learn. Also, we just have to unlearn the things that we got accustomed to.
By the way kulang pa din ang protein intake mo jan and how big is 1 serving for you? Say in grams?
Yung sa tingin ko, yung tipong puno sa isang platito. Yun ang alam kong 1 serving. Depende sa pagkain in terms of grams, pero generally, between 100-300g.
Day 132 [size=x-small](May 26, 2012)[/size]
Same day as yesterday. Nanunuod ng mga videos about proper forms. Powerlifting applications yung mga videos, kahit bodybuilding ang approach ko, pero pinapanood ko pa rin. More on strength kasi yung Bill Starr 5x5. Hindi pa rin sapat yung protein sa diet ko, kahit bumili na ako ng isang bundle ng eggs(30eggs) para makamura. Balak ko rin bumili ng box ng century tuna in water kaso wala pa pera.
try mo sir magdagdag isang malaking pack ng happy peanuts or any peanuts at least mga around 28-36 grams ng protein makukuha mo dun sir, good source din yun ng dietary fat yun sir. aside from natural PB.
Ok lang din po yung suggestion niyo, kaso ang problema, baka mamatay ang kidney sa sobrang sodium. Pero salamat pa rin po sa tip, ilang grams po yung pack? May MSG content po ba?
Hmmmmm... while i would agree that "too much" sodium is not good for the kidney though adding sodium in your diet is not entirely bad either in fact adding a "enough" sodium in your diet will provide you lots of benefits than harm. 120grams yung isang malaking pack nga happy peanuts kahit naman yun PB may sodium din yun. mas mataas lang ang sugar. saka masyadao kasi nabigyan ng "bad publicity" si sodium nowadays. oh and yes there is a bit of MSG dun sa happy, you may also opt to pick ung mani sa kanto if you are really cautious about the MSG.
i've posted a squatting 101 artic dun sa workouts section from a blog i've came across to. Hmmmm... overtrained ang legs mo pag squats alone lang ginagawa mo? anu ba setup ng leg workout routine mo nowadays? i mean what exercises/reps/sets?
Squat - 3x4x12
Leg Extension - 3x4x12
Leg Curl - 4x12
Leg Press - 3x4x12
Standing Calf Raise - 3x4x12
'Yan po yung dati, yung una kong workout routine. Mag-iistart na po ako ng bago Bill Starr 5x5...
ah... well actually yung program ko sa legs is somewhat ganyan, onti-an mo lang ng reps/sets halos similar. pro good choice yung 5x5 ni bill starr for a program.
try mo sir magdagdag isang malaking pack ng happy peanuts or any peanuts at least mga around 28-36 grams ng protein makukuha mo dun sir, good source din yun ng dietary fat yun sir. aside from natural PB.
Nakakailang protein ka sa isang araw? Parang puro rice lang. Tapos anong meron sa milo bat ang dalas mong inumin? Mas ok pa siguro ang powdered milk kesa sa milo.
More or less half nung dapat na iniintake ko.
Hindi ko rin po alam. Basta kahit ano pong tinitimplang gatas o gatas man na grinocery, basta gatas, para mas madali po akong makatulog at para maka-iwas insomnia. May masusuggest pa po ba kayong ibang gatas na tinitimpla bukod sa gatas ni Sharon Cuneta?
i have also checked on bear brand powdered milk and nido beats it by 1-2 gram of protein per serving. your regular milo only has 2 grams of protein per serving.
Di hamak na mas maganda yung full cream milk. Mataas lang sa sugar yung standard Nido.
7.2g protein/30g servings
...but the price? I-check ko lahat ng gatas bukas sa grocery. Except sustagen.
Pero sa tingin ko, mas maganda pa rin po yung milk na mga nasa carton di po ba?
for me, yes mas gusto ko yung mga fresh milk sa tetra packs. 8g of protein per serving low fat specially skim milk. mas masarap pa ang lasa. kaya lang sandali lang sakin ang 1 litter. 1 per day, around 65-75 pesos each day.
^Korek lalo na yung Selecta fresh milk. Minsan nadadale pa nung isang anak ko pag tulog ako kaya pag check ko minsan sa ref kulang na ako ng isang carton pano tinira na pala nya! hehehe
^Korek lalo na yung Selecta fresh milk. Minsan nadadale pa nung isang anak ko pag tulog ako kaya pag check ko minsan sa ref kulang na ako ng isang carton pano tinira na pala nya! hehehe
haha inarbor ni junior ang milk ni daddy :P
masarap nga infairness si selecta taas pa protein content 50 grams ba per liter?
Comments
Sabayan mo ako magbuhat i-base ko yung bubuhatin mo sa percentage ng BW mo para patas tayo at di mo kailangan sabayan yung poundage na bubuhatin ko then saka mo ako sabihin ulit ng Seriously???.
+1 bodybuilding is still far from mainstream pa kasi.
@[DalmasVektaz]- please double check...
core, maniwala ka man o sa hindi, pag nag bubuhat ka na ng lagpas sa body weight mo or even heavier tsaka mo lang masasabi na kulang pa ang 5 mins na rest period. pag hinahabol mo na ang hininga mo after a set ma re-realize mo na hindi bitin ang ganung klaseng prgram. you were accustomed to what a common lifter does, to lift just for the pump but sometimes that pump aint enough to make you grow. those pums are just temporary, what you need is to build a solid and strong base and lifting heavy ass weights will and always do the trick. get your nutrition in check and give it a try.
Streaming videos about exercises etiquettes! Just watched, Youtube video: EliteFTS.com So You Think You Can Squat series. Great vids! Now streaming, Youtube video: EliteFTS.com So You Think You Can Bench series...
No workout 'til Monday. Dami kong misconceptions 'bout bodybuilding, tama po talaga mga sinasabi niyo.
No more complains and doubts to your advices. Sorry po mga boss...
Diet:
Meal 1: 4eggs, 500mL Milo
Meal 2: 1serving tapa, 2 ½cups rice
Meal 3: 2servings choco-peanut butter sandwich, 500mL Milo
Meal 4: 2servings pinakbet, 3cups rice
Meal 5: 2 glasses Milo
By the way kulang pa din ang protein intake mo jan and how big is 1 serving for you? Say in grams?
Same day as yesterday. Nanunuod ng mga videos about proper forms. Powerlifting applications yung mga videos, kahit bodybuilding ang approach ko, pero pinapanood ko pa rin. More on strength kasi yung Bill Starr 5x5. Hindi pa rin sapat yung protein sa diet ko, kahit bumili na ako ng isang bundle ng eggs(30eggs) para makamura. Balak ko rin bumili ng box ng century tuna in water kaso wala pa pera.
Diet:
Meal 1: 2eggs, 2 tuna sandwiches
Meal 2: 1servings sinigang, 2cups rice
Meal 3: 2servings sinigang, 3cups rice
Squat - 3x4x12
Leg Extension - 3x4x12
Leg Curl - 4x12
Leg Press - 3x4x12
Standing Calf Raise - 3x4x12
'Yan po yung dati, yung una kong workout routine. Mag-iistart na po ako ng bago Bill Starr 5x5...
usapang mani dito ahahaha
Goal this week, ma-mark ko 65kg. BTW, ano po palang ideal weight sa height ko?
Diet:
Meal 1: 2servings ???, 2cups rice, 2glasses Milo
Meal 2: 1serving ???, 1 1/2servings sinigang, 3cups rice
Meal 3: 1egg, 1century corned Tuna, 3cups rice, 500mL Milo
Hindi ko rin po alam. Basta kahit ano pong tinitimplang gatas o gatas man na grinocery, basta gatas, para mas madali po akong makatulog at para maka-iwas insomnia. May masusuggest pa po ba kayong ibang gatas na tinitimpla bukod sa gatas ni Sharon Cuneta?
nido fortified powdered milk
regular nido powdered milk
i have also checked on bear brand powdered milk and nido beats it by 1-2 gram of protein per serving. your regular milo only has 2 grams of protein per serving.
7.2g protein/30g servings
...but the price? I-check ko lahat ng gatas bukas sa grocery. Except sustagen.
Pero sa tingin ko, mas maganda pa rin po yung milk na mga nasa carton di po ba?
haha inarbor ni junior ang milk ni daddy :P
masarap nga infairness si selecta taas pa protein content 50 grams ba per liter?