waaa.. was not able to go to the gym because of schedule change.. pede bang uurong ung day of workout?... instead of mwf.. gagawin ko for this week is thurs and sat...
Ang aga ko magising kanina kasi excited pumunta sa Gym.. ang kaso when im doing my squat eh na out of balance ako ayun nahulog ung mga weights buti na lang walang nabasag at nasaktan.. anyway umuwi ako and natulog tapos pag gising pinag patuloy ko yung naiwan ko..
where's what i did today
squat 120lbs ( ang hirap pa rin.. need ko na ata bumili ng weightlifting belt..)
military press 70lbs (next will be adding 5 pounds)
deadlifts 140lbs (need to check again my form and muntik ko na mabitawan yung barbell sa last set..)
ang hirap mag check ng form pag kaw lang mag isa.. haays..
5x5 routine..
ahhh... ok.. kasi nisusugest ng tao dun to wear the belt to prevent injury daw.. so ill wear it once i manage to lift my own weight?.. thanks mga masters..By the way mga sirs... ilang minutes ba dapat ang pahinga for 5x5.. im doing 3 minutes each set.. is that enough? kasi may nabasa ako ng 5 minutes each set daw.. tapos dun sa pinag bubuhatan ko 1 to 2 minutes naman daw.. ilan po ba talaga? Thanks again mga sirs!!
Squat 130 lbs last set new pr 180lbs with help from mr spotter..
Bench 130 after the last set parang ang sakit ng elbows ko dont really know why?.. Any inputs?
Barbbell row 130 lbs ang sagwa ng form ko sa last set haaays...
Thanks master Oak an sa lahat ng nag cocomment... Greatly appreciated po.. Hopefully i could post some pics here...
Squat 140lbs added 10lbs from 130lbs tried lifting 180lbs still was with the help of mister spotter on last set (not happy parang me kulang.. baka next time di ko muna subukan ung 180lbs..)
Military Press 90lbs on the first 3 set kaso after 4th set di ko na kaya buhatin rest time ko is 2mins.. so ginawa ko binawasan ko ng 10lbs just to complete my set.. will again stick to 80lbs on my next session..
deadlift 160lbs and on my 4th set di na kinakaya ng grip ko sa left side talagang bumibitaw sya kaya nakakainis - ano kaya ang magandang gawin..- i know i could lift more on deadlifts but di kinakaya ng grip nakaka frustrate!!!
all in all naiinis ako because di ko na meet ang expectations ko sa sarili ko.. nakakaasar but have to get over it and train more harder.. any advice mga masters... Thanks in advance...
overhand grip most of the time ang ginagamit ko.. pero pag di na kaya mixed overhand and underhand.. kakainis nga eh bumibitaw padin yung kaliwa ko.. parang napapaisip tuloy akong bumili ng strap.. Thanks sa pag comment sir..
^ yung pagkatight sa part ng waist ng supporter, pwede ba gawing strap yun? kasi nung di ako nagsupporter medyo may weird feeling sa likod pag deadlift ko. kahapon nung workout ko nagsupporter ako wala ako naramdaman.
normal yun sir pag wala ka talaga gamit na "support" of any form sa katawan. it means one thing you need to strengthen your back muscles. just to share na rin, i used to use the belt sa mga lifts ko sa takot na mainjure and manage to lift heavier than my bodyweight sa DLs though out of curiosity i tried doing DLs w/out the belt, guess what i was "humbled" w/ the weight i can pull w/out the belt half of what i used to, thats when i realized i got a weak posterior core (back) so from then on i trained w/ out the belt w/ correct breathing technique, correcting my form from square one and worked my way up ulit sa poundage. now i can pull heavier than what i used to w/out the the help of the belt. the trick there is, you should train the "other muscles" that you recruit during the movement saka practice talaga sa technique, form and motor skills.
Now about dun sa tanong mo kung pwede yun gawing strap, ppwede naman though im certain di masyado tatagal yun kasi elastic ung material so dadating din sa point yun na di mapupunit pag di na nya kaya yung weight na bubuhatin mo.
Squat 140lbs added 10lbs from 130lbs tried lifting 180lbs still was with the help of mister spotter on last set (not happy parang me kulang.. baka next time di ko muna subukan ung 180lbs..)
Military Press 90lbs on the first 3 set kaso after 4th set di ko na kaya buhatin rest time ko is 2mins.. so ginawa ko binawasan ko ng 10lbs just to complete my set.. will again stick to 80lbs on my next session..
deadlift 160lbs and on my 4th set di na kinakaya ng grip ko sa left side talagang bumibitaw sya kaya nakakainis - ano kaya ang magandang gawin..- i know i could lift more on deadlifts but di kinakaya ng grip nakaka frustrate!!!
all in all naiinis ako because di ko na meet ang expectations ko sa sarili ko.. nakakaasar but have to get over it and train more harder.. any advice mga masters... Thanks in advance...
ganyan din ung grip ko minsan pero maoovercome din yan.. yup train more harder.
Thank you mga master sa pag reply...
2nd trainning day of 2nd week of program
Squat added 10 lbs feom 140 to 150 lbs
Bench tried adding 10lbs kaso di kaya so stuck at 130.. I think ill be here until next saka ko ulet try addin 10lbs..
Barbell row still at 130lbs will be adding 10lbs ar nezt session
Comment naman mga sirs.. Am i doing rigth? Thanks mga sirs..
arrrggghhh.. very frustrated this week!!!!!
since kelangan ko lumipat ng tirahan pang samantagal kelangan ko rin mag adjust sa lahat.... new bakal gym although nakapag buhat na ako dun.. nung time na walang program program.. ngayon ko lang narealize na kulang pala sya ng cage for squats.. well anyway since nag lipat bahay ako i started on tuesday na puyat mga 3 to 4 hours of sleep lang.. since that time naninibago pa ako di ako makatulog ng maayos i tried going to gym.. and ang sagwa ng kinalabasan.. muntik na maipit ung dibdib ko sa bench... hehehehehehe
1st training day tuesday
bench my usual 130lbs di ko kaya.. kaya i settled to 100lbs only 4 sets.. haayz
row i think its the only bright spot for this weekend 160 lbs
squat nag improvise na lang ako ng papatungan.. ginamit patungan ung ginagamit sa dips but its too low im afraid of hurting my back so i stayed with 160lbs on squats..
2nd training day thursday
squat same as above hirap kuhain ung barbell stayed with 160lbs
military press 80lbs hirap pa rin did not finish the 5th set
deadlift 170lbs arrrggghhh... my grip sucks... only did 3 sets... tried another set kaso mabibitawan ko ung barbell..
Sir dregg nakatayo yan kaya medyo may daya hehehehe.. Well still hopefull to achieve my target at 120lbs or closer i still have a month to go hehehehe.. Hopefully ill do good tomorrow...
tinry ko kahapon ung squat. 50 lbs. taena muntik na kong bumagsak. hahaha.. buti nlng machine un. mukhang may bago akong kahihiligan. nice lifting stats mo sir. ayos yan!
Thanks sir... kung na out of balance ka.. try mo lagyan ng kalso yung heel mo until makaya mo na ng walang tungtungan.. ganyan din ako nung una laging na out of balance... and since umpisa ka pa lang try mo lang check yung form mo para din masanay ung katawan.. hehehehehe.. dyan din ako nag start sa 50lbs.. go go go...
Comments
Squat 120ws
Bench 120ws
Barbell row 120ws
This is what i did today... With 40s as warmup set 1x5 to check form and to loosen up...
where's what i did today
squat 120lbs ( ang hirap pa rin.. need ko na ata bumili ng weightlifting belt..)
military press 70lbs (next will be adding 5 pounds)
deadlifts 140lbs (need to check again my form and muntik ko na mabitawan yung barbell sa last set..)
ang hirap mag check ng form pag kaw lang mag isa.. haays..
5x5 routine..
agree
Bench 130 after the last set parang ang sakit ng elbows ko dont really know why?.. Any inputs?
Barbbell row 130 lbs ang sagwa ng form ko sa last set haaays...
Thanks master Oak an sa lahat ng nag cocomment... Greatly appreciated po.. Hopefully i could post some pics here...
Squat 140lbs added 10lbs from 130lbs tried lifting 180lbs still was with the help of mister spotter on last set (not happy parang me kulang.. baka next time di ko muna subukan ung 180lbs..)
Military Press 90lbs on the first 3 set kaso after 4th set di ko na kaya buhatin rest time ko is 2mins.. so ginawa ko binawasan ko ng 10lbs just to complete my set.. will again stick to 80lbs on my next session..
deadlift 160lbs and on my 4th set di na kinakaya ng grip ko sa left side talagang bumibitaw sya kaya nakakainis - ano kaya ang magandang gawin..- i know i could lift more on deadlifts but di kinakaya ng grip nakaka frustrate!!!
all in all naiinis ako because di ko na meet ang expectations ko sa sarili ko.. nakakaasar but have to get over it and train more harder.. any advice mga masters... Thanks in advance...
pano grip na ginagawa mo Deadlift?
Now about dun sa tanong mo kung pwede yun gawing strap, ppwede naman though im certain di masyado tatagal yun kasi elastic ung material so dadating din sa point yun na di mapupunit pag di na nya kaya yung weight na bubuhatin mo.
ganyan din ung grip ko minsan pero maoovercome din yan.. yup train more harder.
2nd trainning day of 2nd week of program
Squat added 10 lbs feom 140 to 150 lbs
Bench tried adding 10lbs kaso di kaya so stuck at 130.. I think ill be here until next saka ko ulet try addin 10lbs..
Barbell row still at 130lbs will be adding 10lbs ar nezt session
Comment naman mga sirs.. Am i doing rigth? Thanks mga sirs..
Squat 160
Military 80
Deadlift 170 did not finish the last set di kinaya ng grip hehehe will be hear dor a while..
since kelangan ko lumipat ng tirahan pang samantagal kelangan ko rin mag adjust sa lahat.... new bakal gym although nakapag buhat na ako dun.. nung time na walang program program.. ngayon ko lang narealize na kulang pala sya ng cage for squats.. well anyway since nag lipat bahay ako i started on tuesday na puyat mga 3 to 4 hours of sleep lang.. since that time naninibago pa ako di ako makatulog ng maayos i tried going to gym.. and ang sagwa ng kinalabasan.. muntik na maipit ung dibdib ko sa bench... hehehehehehe
1st training day tuesday
bench my usual 130lbs di ko kaya.. kaya i settled to 100lbs only 4 sets.. haayz
row i think its the only bright spot for this weekend 160 lbs
squat nag improvise na lang ako ng papatungan.. ginamit patungan ung ginagamit sa dips but its too low im afraid of hurting my back so i stayed with 160lbs on squats..
2nd training day thursday
squat same as above hirap kuhain ung barbell stayed with 160lbs
military press 80lbs hirap pa rin did not finish the 5th set
deadlift 170lbs arrrggghhh... my grip sucks... only did 3 sets... tried another set kaso mabibitawan ko ung barbell..
overall !@#!@#$%@#$...
Squat 170lbs my PR!!!
Bench 130 lbs after 2 weeks still did not add.. Sakit pa rin kasi ng elbows ko..
Rows 140lbs.
Will have my elbows check later..
squat 160lbs
military press (standing) 80lbs
deadlift 160lbs binabaan ko... nakalimutan ko ung last weight... hehehehehe...