Oo wag muna brah. sa cleans, madali lang i clean ang 100+ basta natutunan mo ng tama paano i execute kahit mabigat pa dyan , ang problema eh yung i press na hehe.
after ko kumain ng postworkout meal na tocino diet at kalderong kanin.
Panget ng quality ng Front cam, ulitin ko sa Monday morning.
Me at 140 lbs recomp at skinny fag!
Nutrition = sabog, as in experiment na rin kung ano effect sakin kapag olats ang nutrition ala construction o poor phag setup. ( kung ano makain basta madami lang. Mostly doble karne ang kakainin kung ano meron, kanin na sobrang dami, IF method pa rin ako )
Training = Consistent sa wendler, so far so good strength gains
Sleep = sobra sobra
One thing for sure, pag mahabang byahe LRT, MRT, Jeep, bus sobrang ANTUKIN AKO!
Eto pala ako, again payat, walang kakwenta kwenta haha parang walang nagbago lol
after ko kumain ng postworkout meal na tocino diet at kalderong kanin.
Panget ng quality ng Front cam, ulitin ko sa Monday morning.
Me at 140 lbs recomp at skinny fag!
Nutrition = sabog, as in experiment na rin kung ano effect sakin kapag olats ang nutrition ala construction o poor phag setup. ( kung ano makain basta madami lang. Mostly doble karne ang kakainin kung ano meron, kanin na sobrang dami, IF method pa rin ako )
Training = Consistent sa wendler, so far so good strength gains
Sleep = sobra sobra
One thing for sure, pag mahabang byahe LRT, MRT, Jeep, bus sobrang ANTUKIN AKO!
Eto pala ako, again payat, walang kakwenta kwenta haha parang walang nagbago lol
Boom! solid nice GUNS sir jettie keep mirin!:sport:
I think you're " LEANING OUT " would be the right term.
edit :
brutal nga work out mo
sabog naman nutrition mo,
alam na !! haha!
wawa naman si maskels sa kanya kumukuha nang energy pang burn, LOL!
pero nawala nawala na "baby fhats" mo ah, hehe!
3rd Cycle Week 3 Wendler 5/3/1
Con DL ( Hindi ko pa sigurado yung timbang, guestimate pa lang to dahil nakakalito magconvert )
80 kg x 5
100 kg x 5
110 kg x 3
140 kg x 5
160 kg x 3
170 kg failed
Paking syet, hirap mag convert ng pounds to kilos!
Sumo Deadlift
120 kg x 10
150 kg x 10
150 kg x 10
150 kg x 8
150 kg x 3
Eto na ba yung tinatawag na wrist injury? haha di naman masakit na todo, awkward lang i'd say. Nakaka ilang lang talaga at napakasarap pag natunog pero mukhang masama yun eh, kanina ko lang napansin yung left wrist ko na may bukol na (siguro ipit na ugat to o bukol talaga?) isa lang masasabi ko, eto yung pakiramdam na gustong gusto mo magpatunog ng buto dahil may kakaiba sa left wrist ko.
I tried open hand push ups and close , sa open hand maliit lang na feeling na may something pero hindi sya pain siguro di pa ganun kalala, sa close wala naman problem.
eto siguro yung maling bagsak nung powerpush ups namin nung sa YMCA hahaha.. Actually ngayon lang ito namaga pag gising ko, nung Thursday naka buhat naman ako ng PR ko sa Bench press eh. Pero baka inabot nga kaya eto pangunahan ko na haha.
Di naman ganun ka sakit at nakaka bwisit bawat ibuhat pero nakaka alarma lang kasi namaga na ata based sa pic at kitang kita sa personal haha
to lift or not to lift? my mind says "lift my PR squat!" but my body tells me, "dude wtf? injured wrist, both lower knees still roasted, back still hurt, cns fried. Rest maderfaker!! .
oh well, pahinga ko na lang muna siguro duda rin ako sa mangyayari eh.
Comments
Ah okay hehe, ayos. Hindi ko keri yung clean+OHP na 100 lbs, lalo na ngaun may tama na wrist ko. mirin!
7:00pm-8pm
project arms gym
3rd Cycle Week 2 Wendler 5/3/1
wide grips pullups
5 x 15
supersest
dips
5 x 20
BB bench press
90 x 5
115 x 5
135 x 5
155 x 5
170 x 5
195 x 8 no spot raw
115 x 5 x 10
DB rows
80 x 5 x 10
cable crunches
40 x 15
ss
stability ball
x 15
3 rounds
hanging leg raises
5 x 10
supersets
lying legraises ala kai green
5x25
dahil may gurls sa gym, lets go curls
20/20 3 x 15
ss
ez bar
70 x 3 x 10
ss
arnold curls
20/20 x 3 x 15
7:00pm-8:30pm
Mega power gym
3rd Cycle 2nd Week Wendler 5/3/1
Low bar back squats
120 x 5
150 x 5
175 x 3
205 x 3
235 x 3
260 x 4
*All lifts were done raw, no spots, no belt, smooth and steady*
120 x 5 x 10
SLDL supersets leg curls
120 x 5 x 10 : 50 x 5 x 10
Russian twist
25 x 3 x 20
supersets
bench crunches ( parang swissball)
5 x 15
Hanging leg raises
3 x 10
supersets
One leg tap crunches ( left and right )
3 x 12
supersets
romanian chair leg raises
3 x 10
Panget ng quality ng Front cam, ulitin ko sa Monday morning.
Me at 140 lbs recomp at skinny fag!
Nutrition = sabog, as in experiment na rin kung ano effect sakin kapag olats ang nutrition ala construction o poor phag setup. ( kung ano makain basta madami lang. Mostly doble karne ang kakainin kung ano meron, kanin na sobrang dami, IF method pa rin ako )
Training = Consistent sa wendler, so far so good strength gains
Sleep = sobra sobra
One thing for sure, pag mahabang byahe LRT, MRT, Jeep, bus sobrang ANTUKIN AKO!
Eto pala ako, again payat, walang kakwenta kwenta haha parang walang nagbago lol
Boom! solid nice GUNS sir jettie keep mirin!:sport:
anyway, for sure babalik din ung dati baka nabaguhan ka lang sa nutrition mo at sa training( ay hindi pala kasi strong as fuark pa rin) hihihih
Hindi naman stress, kapos lang sa nutrition. hehe
3rd cycle Week 3 Wendler 5/3/1
Over Head Press
45 x 5
60 x 5
65 x 3
85 x 5
90 x 3
105 x 1 + 5
70 x 5 x 10
Chinups ss dips
5 x 10 : 5 x 15
CGBP
105 x 5 x 10
biceps
triceps
abs
kwento
tambay
ulan
edit :
brutal nga work out mo
sabog naman nutrition mo,
alam na !! haha!
wawa naman si maskels sa kanya kumukuha nang energy pang burn, LOL!
pero nawala nawala na "baby fhats" mo ah, hehe!
Bumabawi sa dami ng kanin at kung anong pwedeng karne at itlog.. parang highschool lang at construction. Tingnan natin epekto sakin hehe.
Maiba tayo brah, set na ko nang GWO sa monday? sa YMCA tayo?
MOA
Sprints, jogg, plyo, training, briskwalk
@badass_vinch
@Ohsnap
@rtravino29
@rob21
3rd Cycle Week 3 Wendler 5/3/1
Con DL ( Hindi ko pa sigurado yung timbang, guestimate pa lang to dahil nakakalito magconvert )
80 kg x 5
100 kg x 5
110 kg x 3
140 kg x 5
160 kg x 3
170 kg failed
Paking syet, hirap mag convert ng pounds to kilos!
Sumo Deadlift
120 kg x 10
150 kg x 10
150 kg x 10
150 kg x 8
150 kg x 3
DILA DILA!
Power cleans Squat
50 kg x 3 x 3
One arm pull ups ( right hand )
3 x 2
swissball situps
Pushups na ewan ko tawag
bear crawls
3rd Cycle Week 3 Wendler 5/3/1
Chinups 3 x 10 supersets dips 3 x 15
Bench press
45 x 3 x 10
90 x 5
110 x 5
135 x 5
160 x 5
180 x 3
205 x 1 + 2
Solid lifts I'd say since no spots made. bantay lang sya
115 x 5 x 10
DB rows
60 x 5 x 10
wide grip pull ups
5 x 8
Dips
3 x 20
curls for the girls
Triceps for the chix
I tried open hand push ups and close , sa open hand maliit lang na feeling na may something pero hindi sya pain siguro di pa ganun kalala, sa close wala naman problem.
Cold compress ko sya muna
Left wrist
Right wrist
pero mag Squats pa rin ako mamaya! tulog muna!
Di naman ganun ka sakit at nakaka bwisit bawat ibuhat pero nakaka alarma lang kasi namaga na ata based sa pic at kitang kita sa personal haha
oh well, pahinga ko na lang muna siguro duda rin ako sa mangyayari eh.