ngayun ko lang napanood yung vid ng dl jet, pero considering na its the heaviest you had tried lifting medyo mahirap pa talagang hindi mag arch kahit papano sa lift yung back mo. well, its a shot pero im sure ma peperfect mo din ito in time.
Medyo mainit sa gym. Hate to play with some lots of gym goers on our gym plus ang daming malalakas.. nagkakaubusan ng plates abangan after one set or workout exercises...kaya ako natagalan..
Anyways, tried using a belt on a DL for a stricter form on my top and 2nd set.. Strict form implied, no roundness and able to do 320 x 4 without hassle.. ganun pala yun. :sport:
Oh last na to pa selfie.... minsan maganda din tingnan yung progreso ng pinaghihirapan eh.. takpan ko na lang mukha ko para sa mga kumakain. *hipon mode na lang*
Again, 2 months and 1 week cut push pa, di pa ganun ka visible pero pwede na siguro yan ( started belly around 36 inches November 2012, now 27.7 inches July 2013)
Bro you are wasting energy on all those warmup sets. I mean thats enuff warmups for a guy whos squatting 500+ lbs. You dont need near that many warmups if your heaviest set is 260. Pointless to do 180 AND 190 - you can also lose 1 more warmup set.
You did this:
Squat Warm up
60x8
120x7
160x6
180x5
190x4
220x3
Top sets, 2nd , 3rd
260 x 6 raw
230 x 6
205 x 6
I would do something like this:
Squat Warm up
60x15
120x7
180x5
220x3
Top sets, 2nd , 3rd
260 x 6 raw
230 x 6
205 x 6
You might notice you can get another rep or 2 OR use more weight on your worksets due to having more energy.
I am observing my neck area ( sa ibaba ata to ng batok pero observe ko pa ) medyo may pain sya, di ko madistinguinsh kung saan to Highblood ( di naman ako nahihilo at palpitate or dizzy ) ? Neck pain due to bad form ng high bar squat na nailagay sa itaas ng trapz or placing the bar on the wrong spot on the neck on the big bump you feel at the base of your neck..
+ pala may sipon at ubo pa rin ako hehe
I'll try doing the parallel Squats low bar next week,
Thanks sir pero malayo pa hahah naka RPT ako pero halos 4 weeks na ko sa top sets and some sets ko heheh... ni hindi ko makuha yung required ranges ko hahaha which is 6-7 reps ampanget naman kung may spot na makuha hehe..
Gusto ko kasi explosive, with strength ek ek haha baka makachamba. Ang habol ko kasi tumama yung akmang muscles eh.
Applied Sir BD's advice and incorporate supersets and 1min on my assistance workout sa result ng paglurk ko sa journal ni sir vinch.
Squat warm up
45x15
125x12
185x8
225x3
Top set, 2nd set, 3rd set Raw, no spot and belt
RPT
260x3 ( ranges 4-5) Wasn't able to hit the ranges dahil hirap na.
230x5 ( ranges 5-6 ) same
205x6 ( ranges 6-7 ) skeptic, kaya ko pa sana well anyway good workout indeed.
Much better workout and strict form applying the new warm up sets with 5mins rest during the top to 3rd sets.
Assistance Workout ( almost 1min rest in between sets )
Front Squats
130x7
130x5
130x6
Leg press
200x10
300x6
400x5
400x5
Rest period is secs lang, yung paglagay lang ng plates ang pahinga.
Seated Calf raise
100x3x12
each after set hinga lang malalamin then go hit the sets
Standing calf raise
200x20
300x20
400x12
400x10
Paglagay lang plates ang pahinga.
Done, can't feel my hams, quads, glutes, calves.. I need a wheelchair
Tried doing the lowered warmup sets and after the main workout, little to a minute rest lang para masaya tho exhaustion mode.
Conventional Deadlift
120x8
220x6
280x4
Top set, 2nd
330x4 ( belt, chalk kiss and go set up , ranges 3-4 )
300x2 ( belt, chalk, kiss and go tho haven't finish the set because form was not good on the 3rd so I'd rather stop it. Ranges 5-6 )
Below, max 1 min rest period each after sets
Weighted Chins
Pull ups BW x 8
BW ( 58.6 kg + 30 lbs x 5 )
BW ( 58.6 kg + 30 lbs x 5 )
BW ( 58.6 kg + 30 lbs x 4 )
Bent over rows
130 x 3 x 5
SLDL
130x2x8
Barbell Curls
20x10
60x8
60x6
Concentration Curls
15/15 x 3 x 10
Hammer Curl bar
60x3x6
Done
Here's my postworkout meal na pare-parehas lagi lol:
350g Chicken breast fried ( no choice )
6 eggs large
150g oatmeal + isa-dalawang sandok na kanin
Energen pangpalasa
Monday
Conv Deadlift
120x10
220x5
280x5
Work set, 2nd ,3rd
400 x 1 ( tried pushing my limits and tested this one since may kasabay ako nag DL kaya ginanahan din ako , able to pull but the hell, pinagtali pa ko ng bandage sa wrist, knees and belts, felt like cheating kasi na pull ko tho hard time, sabi naman good pull dahil hindi naman naground lower back ko pero nadrain talaga ako ) Will try this pull next time, pero hindi ko pa uulitin agad agad
*7mins rest period*
330 x 2
300 x 5
Body weight pull ups x 5
Weighted Chins
BW + 30 x 5
BW + 30 x 4
BW + 30 x 3
Comments
Kakahiya di ko naman nabuhat e ahaha, pero kung may mga pointer si sir milk na magagamit natin as well ng ibang members pwede naman.
sa wednesday dayo ka north ako naman mague-guest senyo ni jettie :P pwede ako nun noontime onwards
Hindi pa ko pwede this wednesday bro, may inaasikaso pa kasi ako sa pag-ibg and baka mag-iba na naman sched ko.
Wed Bench Press
Random workout
Incline Dumbell Press
35/35 x 2 x 12
Captain Seats
3x23
Friday Squat day
Warm up
60 x 10
80 x 8
100 x 6
160 x 5
170 x 4
220 x 2
Tried with belt and no assitance top to 3rd set
naramdaman ko pagod nung nag trick basics muna ako bago mag gym hehehe ayun naganga sa buhat.
Lesson learned : wag magtrick kung leg day... ayaw di na ko naka leg press etc hehe
Pinicturan ko sarili ko while doing it, ang panget nga lang kinalabasan kaya eto na lang mga pahinga at stretching moments sa likod ng bahay namin.
Medyo mainit sa gym. Hate to play with some lots of gym goers on our gym plus ang daming malalakas.. nagkakaubusan ng plates abangan after one set or workout exercises...kaya ako natagalan..
Anyways, tried using a belt on a DL for a stricter form on my top and 2nd set.. Strict form implied, no roundness and able to do 320 x 4 without hassle.. ganun pala yun. :sport:
Warm up Conv. DL
120 x 8
170 x6
220 x 5
260 x 3
280 x 2
Top set
320 x 4
2nd set
290 x 5
OHP
Warm up
45 x 8
55 x 7
65 x 6
Top set with belt
100 x 5
95 x 4
85 x 6
Chin ups
Warm up
BW x 12
Workset
BW + 30 lbs x 4
BW + 30 lbs x 3
BW + 30 lbs x 4
EZ bar bicep curls
90 x 2 x 5
current weight 59 kilos pa rin :banghead:
I'll let you know sir pag bumalik na sa dati
Heheh ngayon hindi ko na maikilos tong left thumb ko due to this. Tingin ko nabagsakan, naipit or somewhere in that weightlifting room lol
Again, 2 months and 1 week cut push pa, di pa ganun ka visible pero pwede na siguro yan ( started belly around 36 inches November 2012, now 27.7 inches July 2013)
#harot #lande #sabog #mutaonly #hiponkunyare #patempureeffect #progresspics #cutting #intermittentfasting #leangains
about my thigh, kahit 260 lbs x 6 na squats ko liit pa rin T_T kaya ngayon konting dagdag na assistance for my leg workout
May shining-shimmering armor ka na! Hahaha...
Kulang nalang espada at kalasag!
Due to baradong ilong.. sumakit ulo ko at di na ko nakatapos ng mga accessories / assistance. Tinigil ko na
Warm up BP
45x8
85x6
125x5
155x4
185x3
Top sets , 2nd, 3rd
220 x 3 raw ( bantay lang sya )
180 x 6
165 x 6
Weighted dips
Warmup
BW x 12
Top set
BW+60 x 5
BW+55 x 5
BW+40 x 4
Incline dumbell press
30x2x8
Done, masakit na ulo
___________________________________
Friday Leg day
Squat Warm up
60x8
120x7
160x6
180x5
190x4
220x3
Top sets, 2nd , 3rd
260 x 6 raw
230 x 6
205 x 6
Front squats
130x3x8
Legg Press
200x10
300x3x6
Leg curls
75x10
125x8
175x8
175x6
Standing Calf Raise
100x20
200x20
300x16
400x16
Done.. can't feel my legs
Post workout
Malunggay lomi
Oatmeal + 2 ovaltine's wala na ko pm7 lol
5 eggs
fried rice
Breast part
You did this:
Squat Warm up
60x8
120x7
160x6
180x5
190x4
220x3
Top sets, 2nd , 3rd
260 x 6 raw
230 x 6
205 x 6
I would do something like this:
Squat Warm up
60x15
120x7
180x5
220x3
Top sets, 2nd , 3rd
260 x 6 raw
230 x 6
205 x 6
You might notice you can get another rep or 2 OR use more weight on your worksets due to having more energy.
Just my take
Thanks sir
+ pala may sipon at ubo pa rin ako hehe
I'll try doing the parallel Squats low bar next week,
This. Too high bro...
DL day Incorporating sir BD's advice on Warm ups
Warm up
120x12
170x10
220x8
270x5
OHP warmup
45x10
65x8
85x6
Pull up warmups
BW x 8
added
Krok rows
70 x 12 ( di ko na kaya , my grip's fawken me ! )
Captain Seats X 50
Post workout meal
Since wala pa ko whey pro , experiment muna Energen on oatmeal which is much better taste vs ovaltine and milo
Ate within 1 hour window
Warm up
120x10
140x8
160x5
RPT Top, 2nd 3rd set all raw no spot
220x3
180x7
165x8
Weighted dips
BW x 8
BW + 60 x 4
BW + 55 x 4
BW + 40 x 6
Incline Dumbell Press
30x3x13
Some random tricep workout
Overhead Tricep extension
40x12
50x8
50x6
One arm tricep
10/10 x 15
15/15 x 15
Tricep kick back
10x18
10x18
Tricep rope
60x3x6
Cable Tricep Pull down
60x3x6
Push up side to side
BW x 2 x 8
done..
Thanks sir pero malayo pa hahah naka RPT ako pero halos 4 weeks na ko sa top sets and some sets ko heheh... ni hindi ko makuha yung required ranges ko hahaha which is 6-7 reps ampanget naman kung may spot na makuha hehe..
Gusto ko kasi explosive, with strength ek ek haha baka makachamba. Ang habol ko kasi tumama yung akmang muscles eh.
Ngayon naka fasted trainng ako ang paglalaba bow
[/quote]
direct arm training..hehehehe:P
Applied Sir BD's advice and incorporate supersets and 1min on my assistance workout sa result ng paglurk ko sa journal ni sir vinch.
Squat warm up
45x15
125x12
185x8
225x3
Top set, 2nd set, 3rd set Raw, no spot and belt
RPT
260x3 ( ranges 4-5) Wasn't able to hit the ranges dahil hirap na.
230x5 ( ranges 5-6 ) same
205x6 ( ranges 6-7 ) skeptic, kaya ko pa sana well anyway good workout indeed.
Much better workout and strict form applying the new warm up sets with 5mins rest during the top to 3rd sets.
Assistance Workout ( almost 1min rest in between sets )
Front Squats
130x7
130x5
130x6
Leg press
200x10
300x6
400x5
400x5
Rest period is secs lang, yung paglagay lang ng plates ang pahinga.
Seated Calf raise
100x3x12
each after set hinga lang malalamin then go hit the sets
Standing calf raise
200x20
300x20
400x12
400x10
Paglagay lang plates ang pahinga.
Done, can't feel my hams, quads, glutes, calves.. I need a wheelchair
Tried doing the lowered warmup sets and after the main workout, little to a minute rest lang para masaya tho exhaustion mode.
Conventional Deadlift
120x8
220x6
280x4
Top set, 2nd
330x4 ( belt, chalk kiss and go set up , ranges 3-4 )
300x2 ( belt, chalk, kiss and go tho haven't finish the set because form was not good on the 3rd so I'd rather stop it. Ranges 5-6 )
Below, max 1 min rest period each after sets
Weighted Chins
Pull ups BW x 8
BW ( 58.6 kg + 30 lbs x 5 )
BW ( 58.6 kg + 30 lbs x 5 )
BW ( 58.6 kg + 30 lbs x 4 )
Bent over rows
130 x 3 x 5
SLDL
130x2x8
Barbell Curls
20x10
60x8
60x6
Concentration Curls
15/15 x 3 x 10
Hammer Curl bar
60x3x6
Done
Here's my postworkout meal na pare-parehas lagi lol:
350g Chicken breast fried ( no choice )
6 eggs large
150g oatmeal + isa-dalawang sandok na kanin
Energen pangpalasa
Flat bench press warm up
60x16
120x10
150x5
160x4
Top set, 2nd, 3rd sets
220x5 ( spotted lack of power due to cough deym )
180x5 ( assisted )
165x5 solo
Weak sets for bp day.. deym f** ubo's sipon, gagamutan ko na nga to amps
Weighted Dips
Warmup
BW x 8
Top, 2nd 3rd
BW ( 58 kgish) + 60 lbs x 4
BW + 55 x 5
BW + 40 x 4
Random assistance workouts
Inclinde Dumbell press
40/40 x 8
40/40 x 6
30/30 x 7
A little to minute rest in between sets
Standing Overhead Dumbell Press
25/25 x 5
20/20 x 2 x 6
Secs rest in between sets
Barbell curls
40x3x10
Rest hinga lang malalim in between sets
Shrugs
60x25
Plank/one leg plankin
All done in 3 minutes all in all.. Di ko na namonitor basta sakit na ng katawan ko dito.
Done
Squat
Warmup
120x12
180x10
220x5
Workset , 2nd set, 3rd set Belt no spot
260x5
220x6
180x8
OHP
45x12
60x8
Work, 2nd ,3rd raw
100x4
80x6
70x5
Front squats, a little sec rest after sets
130x3x6
Legg press a little sec rest after sets
300x10
400x3x6
Leg curls a little sec rest after sets
100x10
150x3x8
Done sarado na gym lol.
Conv Deadlift
120x10
220x5
280x5
Work set, 2nd ,3rd
400 x 1 ( tried pushing my limits and tested this one since may kasabay ako nag DL kaya ginanahan din ako , able to pull but the hell, pinagtali pa ko ng bandage sa wrist, knees and belts, felt like cheating kasi na pull ko tho hard time, sabi naman good pull dahil hindi naman naground lower back ko pero nadrain talaga ako ) Will try this pull next time, pero hindi ko pa uulitin agad agad
*7mins rest period*
330 x 2
300 x 5
Body weight pull ups x 5
Weighted Chins
BW + 30 x 5
BW + 30 x 4
BW + 30 x 3
Bent over rows
135 x 3 x 5
Barbell Curls ( 30 sec rest )
60x8
60x6
60x5
Concentration Curls ( 30 sec rest )
15/15x3x10
Kroc rows
70x12
Hanging leg raise
x 20