Thanks sir for a very fast reply... hehehehehe... usually sir di ko na nagagawa ung last 2 exercises kasi pagod na ako dun sa mga nauna (calf and forearm).. mas nag concentrate ko sa first 3 or 4 (since ngayon ko pa lang babaguhin ang routine..) so for tomorrow ill do
A
Squats 5x5 1st set
Pull Ups or Chin Ups - could i do lat machine instead of pull ups?
Bench Press or Dips
since this is only my first week in doing the 5x5 i really dont have any idea if it is right.. so maraming marami pa syang mali - so please keep on commenting para malaman ko din kung ano dapat kong gawin..
kaya ko naman kasi nasabi na its not enough is because nasanay kasi ako na ang dami dami ko ginagawa dati sa gym.. basta buhat lang kahit na anong routine ang pumasok sa isip ko go lang.. noob na noob ika nga...
taga paranaque po ako.. lean muscles gym po ako ngayon nag bubuhat.. Thanks po sir allen101.. dami ko natutunan.. keep on commenting mga sirs.. thanks again..
Sa bagay. May punto ka sir. Lahat ng compounds eh may involvement ng core. Pero consider this sir, magbebench press ka ba para palakihin/palakasin yung shoulders mo? Most likely hindi diba? Gagawin mo yung exercise na ang main muscle na gagamitin ay delts. I think pwede rin siya maapply sa sit ups and crunches. Please dont mistake my post as an initiation of some trouble. Friendly discussion lang po ng ideas.
the issue here sir eh, kung ang sit-ups ba ay para sa abs, sabi mo hindi para sa hips.. ok so ang mga boxingero nag sit-ups dahil gusto nila palakasin ang hips nila para pag boxing na pag tinamaan sila sa hips hindi sila matumba?? hehe.. core exercise ang sit ups kahit san anggulo mo tingnan pero kung sasabihin mo na sa mainly sa hips.. well..
concentrate on your form
super lightweight, focus on your form
wag mo pansinin ang tumitingin sayo sa gym
Goodluck..
yan muna.. update mo journal mo para ma guide kita kung nasan ka na..
^This. Kaya sa previous post ko nasabi ko parang ang dami ng exercise mo kasi usually ang 5 x 5 mainly mga compound lifts yan katulad ng ni-outline ni sir rotrot sa taas.
Kasama po ang hip flexors sa core sir. It actually helps sa functional movements natin. For example sa runners, making your hip flexors strong will make your posture more stable thus improving running performance. Theres no doubt kasama po siya sa core muscles sir.
^ahhhh so hips kasama sa core.. so ang sit-ups hindi para sa abs.. hehe i will repeat it sir, kahit san angle mo tingnan ang sit ups ay para din sa abs.
para sa akin. ang abs eh lalabas lang yan once you hit the margin 10% bf. correct me if im wrong, lets say ang sipag mo mag situps / crunch etc: bf% mo naman 25. kayo nalang mag isip kakatamad mag type.
yes paps, na mention sa early post ko na sa kusina "nutrition" nakukuha ang abs.. pero kasi ang sit ups daw ay hindi abs exercise.. so as "MODS" dapat kung icorrect. and study well.throw your ego away sir xbrain..
Im not here to start a fight and nagapologize na ako. Ego? I actually give respect to people. Especially sa mga mods. If my posts have been disrespectful. Please point it out.
^iho pwede ba sa first post mo walang apology na nangyari.. eto oh "Sige. Erase erase. Ang sit ups nagttrain ng both abs and hip flexors. Okay na sir?" bigla ka nag edit..
Alright just finish doing set A of what sir Rot told me to do... Did these with 60, 70 as warmup sets and 90 as workin set.. As well keeping in mind the correct form.. And everything went well have trouble doing with squats kasi im losing my balance if i go down further.. What i did is kumuha ako ng sangkalan na pedeng patungan ng heel ko and it worked which by the way i got it in one of the articles i read here..
Now my question is that on barbell row is it the same doing the tbar row?
And when doing deadlifts are going to put the barbbell down on the floor or not..?
Sir nagapologize ako because you found me egoistic. Kung nagdebate tayo sir, bakit may issue ng ego? Anyway, i've said what i needed to. Ayoko nang iflood yung journal ng iba.
Sir nagapologize ako because you found me egoistic. Kung nagdebate tayo sir, bakit may issue ng ego? Anyway, i've said what i needed to. Ayoko nang iflood yung journal ng iba.
sige, sir xbrain wala kang ego sabi mo dba. try ko ulit ego mo.. baket nasabi mo na ang sit-ups ay hindi para sa abs.. pero agree ka na core exercise ang sit-ups.. contradicting kasi sinasabi mo sir. simpleng 1+1 lang yan sir pero you still insist.. sa progaramming tawag namin dyan looping.
Hindi talaga bibitawan? I think may conclusion na eh. Hmm. Well, if you insist. Lets first define core. Yung core muscles natin ang nagsstabilize sa atin sa kapag tumatayo, yumuyuko, etc. Core muscles include our abs, obliques, hip flexors, lower back and many more muscles. Some even consider our lats and traps as core muscles. Basically, most muscles found in your entire torso are core. So yeah, core exercise ang sit ups even if it doesnt work your abs, which in our conclusion, it does. At the same time, core exercise din ang side planks, hip extensions, etc.
kala mo madadali mo ako sa mga ganyan mo? hindi, lahat ng information mo sa journal na to mali.. maling mali. misleading ka, wrong information. sana wag ka pa maghasik ng maling information please. wag bata ka pa, mag aral ka muna boy.
marami na ako shinsahre dito not by the book, pero sa sarili kong experience sa sarili ko. ikaw, kailan mo ititigil yang volume reps mo na program? kung ako sayo 5x5 ka or max OT, payat ka kasi wala kang laman.. kaya kung ako sayo focus ka sa heavy at check mo nutrition mo, para ka ring yung iba dito eh. matitigas ulo.
ahhh ok hindi pala ikaw yun.. my bad, sorry. magkakamukha na kasi kayo eh.. max ot tapos IF?? kaya sa kaya, pero hindi mo mamaximize mo ang training for max OT.. mahirap ang body recomp. kung manipis ka.. dapat Max OT then surplus tapos pag makapal ka na.. max OT IF..
this my last postsa sorry sa may ari ng journal, meron naman siguro kayo natutunan sa discussion dito.
Last post narin. Naka IF ako ngayon sir as part of cutting phase. Magrereset ako sa lower body fat dahil, IMO sumobra ang dirty bulk ko. Bulk ulit after cut and ill do it properly this time. Sorry din na hijack yung journal mo sir trump and for the misinformation i gave.
so this will be the last post. ok na side ni sir rot at xbrain. so wala ng susunod pa na post. kakahiya naman sa may ari ng journal.
for me max-ot and intermittent fasting doesnt jive at all, max ot is surplus. you need to get bulk and big and gain lean mass. as much as possible eat clean kung kaya.
pero kung san kayo masaya gawen nyo experiment nyo katawan nyo, makukuwa nyo din yan.
ok sir Rot ill check it out on later and do it when i resume on monday.. thanks again mga master..
By the way sir Rot when will i keep doing this light weights 5x5 hindi sa nag mamadali ako or something i just want to know a time frame para talagang masaulo ko sya.. Thanks again.. and also meron po ba kayong alam na mabibilhan ng murang weightlifting belt?
right now kasi you told me to check my form and do lightweights.. right now im doing 60 and 70 for warmup sets and 90 for working sets.. mag add na po ba ako next week since ive only done it yesterday.. Thanks sir
kung na master mo na yung form mo sa lahat ng exercise na binigay ko sayo. then progression ka na sa lifts mo, ingat lang syempre.. pag nag buhat ka, post mo mga lifts stats mo dito sa forum mo para ma guide ka. goodluck.
Comments
A
Squats 5x5 1st set
Pull Ups or Chin Ups - could i do lat machine instead of pull ups?
Bench Press or Dips
since this is only my first week in doing the 5x5 i really dont have any idea if it is right.. so maraming marami pa syang mali - so please keep on commenting para malaman ko din kung ano dapat kong gawin..
kaya ko naman kasi nasabi na its not enough is because nasanay kasi ako na ang dami dami ko ginagawa dati sa gym.. basta buhat lang kahit na anong routine ang pumasok sa isip ko go lang.. noob na noob ika nga...
taga paranaque po ako.. lean muscles gym po ako ngayon nag bubuhat.. Thanks po sir allen101.. dami ko natutunan.. keep on commenting mga sirs.. thanks again..
set A
squat
bench press
barbell row
set B
squat
military press
deadlift
3 x a week
strictly 5 sets 5 reps
1st day must do:
concentrate on your form
super lightweight, focus on your form
wag mo pansinin ang tumitingin sayo sa gym
Goodluck..
yan muna.. update mo journal mo para ma guide kita kung nasan ka na..
the issue here sir eh, kung ang sit-ups ba ay para sa abs, sabi mo hindi para sa hips.. ok so ang mga boxingero nag sit-ups dahil gusto nila palakasin ang hips nila para pag boxing na pag tinamaan sila sa hips hindi sila matumba?? hehe.. core exercise ang sit ups kahit san anggulo mo tingnan pero kung sasabihin mo na sa mainly sa hips.. well..
^This. Kaya sa previous post ko nasabi ko parang ang dami ng exercise mo kasi usually ang 5 x 5 mainly mga compound lifts yan katulad ng ni-outline ni sir rotrot sa taas.
http://www.livestrong.com/article/441343-situps-vs-crunches/
Now my question is that on barbell row is it the same doing the tbar row?
And when doing deadlifts are going to put the barbbell down on the floor or not..?
Thanks again mga Sirs..
check form sa youtube sir.. may video tayo nag deadlift and squat, model na nagbubuhat sila sir milk and ds.. refer sir milk journal for the vid.
sige, sir xbrain wala kang ego sabi mo dba. try ko ulit ego mo.. baket nasabi mo na ang sit-ups ay hindi para sa abs.. pero agree ka na core exercise ang sit-ups.. contradicting kasi sinasabi mo sir. simpleng 1+1 lang yan sir pero you still insist.. sa progaramming tawag namin dyan looping.
this my last postsa sorry sa may ari ng journal, meron naman siguro kayo natutunan sa discussion dito.
so this will be the last post. ok na side ni sir rot at xbrain. so wala ng susunod pa na post. kakahiya naman sa may ari ng journal.
for me max-ot and intermittent fasting doesnt jive at all, max ot is surplus. you need to get bulk and big and gain lean mass. as much as possible eat clean kung kaya.
pero kung san kayo masaya gawen nyo experiment nyo katawan nyo, makukuwa nyo din yan.
By the way sir Rot when will i keep doing this light weights 5x5 hindi sa nag mamadali ako or something i just want to know a time frame para talagang masaulo ko sya.. Thanks again.. and also meron po ba kayong alam na mabibilhan ng murang weightlifting belt?
Thanks again..
right now kasi you told me to check my form and do lightweights.. right now im doing 60 and 70 for warmup sets and 90 for working sets.. mag add na po ba ako next week since ive only done it yesterday.. Thanks sir