Stretch and abwork 15 minutes
Warm up: dips and pull ups
3 sets of:
Iso Flat press: 300lbs (10-12reps) superset with Tbar rows 160lbs (12-15 reps)
Iso Inclined press: 270lbs (10-12reps) superset with weighted Vbar chins +30lbs (7-10reps)
Flat Dumbell Press 80lbs x 12-15 reps x 2 sets
Inclined flyes 40lbs x 15-18 reps x 3 sets
Rear laterals 40lbs x 12-15 resp x 3 sets
Current weight: 170lbs
Im suppose to hit legs but Im not in the mood to squat. I feel lethargic and lazy the entire week. I switched to my upper body routine but no intensity whatsoever. Sarap kasi matulog lately this lazy feeling is really pissing me off but it's ok, atleast i got to sleep more and train less. 1 upper and lower body training with 1-2 cardio sessions for the past 2 weeks, not bad! lazy but not slacking hehehe
humps lang to para sayo brah, since you already reached the goal that most of us (including here) would like to attain and just like the palm of your hand, kabisado mo na lahat ng paraan para makuha ule dagdag/bawas na lang hehehe.
Squats
200 x 12-15reps x 3sets
220x10reps
230x7reps
240x5reps
250x5reps
Leg extensions
150 x 15-20reps x 5sets
Lying leg curls
120 x 10-12reps x 3sets
Standing calf raise
600+ x 20+reps x 5sets
I started cleaning up my diet since yesterday but still high on calories. I decided not to go to work and just relax, sleep long, eat clean, get back on training and most importantly gather my thoughts. I woke up a different person today. Enough talk, let's grind! Eyes on the target!
August 15, 2013 workout#2
Cardio: basketball game
Duration: 5:30-7:00pm@allen: konting adjustment lang naman but this time totally ako na lahat nagprepare. Wala ng siomai at tapsi hehehe
@allen: kung alam mo lang bro, sobrang hirap! Kasi yung nga simpleng goals napalitan naman ng mas matinding goal. Masarap dahil it gives me a sense of direction and fulfilment pero kahit newbie man or veteran "no pain no gain" is the name if the game for all of us. Pain in training, pain in dieting, pain in giving up most of the fun stuff and more. Kung sino yung mas kaya magtiis sya ang tatagal.
Bat ganun minsan wala akong DOMS after lower body.
Di ko alam kung..
1. Kulang sa intensity - pero during the workout naman literal na masakit na e, hirap makalakad. Full ROM as well, ATG pa nga.
2. Mabilis recovery since after workout I eat a lot the whole day
or..
3. Nakapag adjust na katawan ko sa routine na yun.
Before kasi imba hindi talaga ko makalakad kinabukasan, inaasar nga ko ng misis ko para daw akong penguin, parang lumulutang ako maglakad lol.
Any thoughts bro?
You're probably doing the same exercise order and same exercise for a long period. Although DOMS isnt really a good measure for WO quality, if you dont mix things up regularly in terms of angles and rhythm then your body will most likely go through the motions. You can add weight and reps but still you are dancing in the same tune. Try something new or simply change your exercise order. Bro science advice yan ha hehehe
Actually boss iniiba iba ko na nga e except sa squats laging present.
SLDL, Sumo, conventional, DB SLDL, Seated/Lying leg curls, lunges, dropsets, supersets, etc etc.. nung last time nga last ung squat ko naman kasi taena may tambay sa cage, pero ganun pa din not much DOMS kinabukasan. Yep naniniwala din naman ako na hindi basehan ang DOMS kaso mas gusto ang may doms lol.
Haha kung ako nasa kalagayan mo, matutuwa pa ako! Atleast i dont have to wait for days para makapag legs ulit. Pero kumapal ka overall e compared nung unang training natin. So for me the food intake had a good impact on your training stimulus (growth, recovery and energy utilization). Dahil dyan, magalit ka bukas sa squat rack!
Basta dont go too low when you drop sa atg. Explode na kagad pataas before you touch the bottom. Parang lockout din yun kasi nawawala yung tension pag napaupo ka na hehe
Thanks tol.
Si misis naman sabi pumapayat daw ako e.
Iniisip ko na lang baka sakaling nabawasan ako ng bodyfat hahaha.
Yan pa pala, para sayo ba, in any lift mas ok kapag hindi na nilolock out?
Akala ko kasi dati ilolockout dapat kaya nasanay ako maglock-out, lately tinatry ko yung pipigilin ko before lockout as per your advise nga. Saka nabangit din sakin dati yun nung kapitbahay ko na parang narerelax na kapag ganun.
Depende sa exercise. karamihan kasi naglolockout either para kumuha ng bwelo or magpahinga saglit. Important para sakin yung tension while doing the exercise for hypertrophy.
Basta dont go too low when you drop sa atg. Explode na kagad pataas before you touch the bottom. Parang lockout din yun kasi nawawala yung tension pag napaupo ka na hehe
Apir! Bro vinch! like i always say make use of the "bounce" while it sounds like a form of cheating it isn't actually, it allows to keep everything "tight" during a squat movement. even in powerlifting keeping your hams and glutes tight at the bottom plays a very big role in being explosive when going up.
Comments
humps lang to para sayo brah, since you already reached the goal that most of us (including here) would like to attain and just like the palm of your hand, kabisado mo na lahat ng paraan para makuha ule dagdag/bawas na lang hehehe.
Really good having you here brah!
Duration: 11:20-1:05pm
Stretch and abwork 20 minutes
Warmup: leg press
200x20x2
300x20reps
350x20reps
Squats
200 x 12-15reps x 3sets
220x10reps
230x7reps
240x5reps
250x5reps
Leg extensions
150 x 15-20reps x 5sets
Lying leg curls
120 x 10-12reps x 3sets
Standing calf raise
600+ x 20+reps x 5sets
I started cleaning up my diet since yesterday but still high on calories. I decided not to go to work and just relax, sleep long, eat clean, get back on training and most importantly gather my thoughts. I woke up a different person today. Enough talk, let's grind! Eyes on the target!
Hindi pa ba malinis yung before boss?
Paano pa diet ko wahaha
Cardio: basketball game
Duration: 5:30-7:00pm@allen: konting adjustment lang naman but this time totally ako na lahat nagprepare. Wala ng siomai at tapsi hehehe
Yung sakin ako na lahat nagpreprepare ang gastos kasi kumain sa labas tsk tsk
Naku baka sa davao namin sa Feb fat fulk pdn ako haha
Panong culking? zigzag ng calories?
Sarap ng ganyan na katawan konting adjustment lang,
Thanks man, saktong motivation to hit legs harder bukas hehehe
Di ko alam kung..
1. Kulang sa intensity - pero during the workout naman literal na masakit na e, hirap makalakad. Full ROM as well, ATG pa nga.
2. Mabilis recovery since after workout I eat a lot the whole day
or..
3. Nakapag adjust na katawan ko sa routine na yun.
Before kasi imba hindi talaga ko makalakad kinabukasan, inaasar nga ko ng misis ko para daw akong penguin, parang lumulutang ako maglakad lol.
Any thoughts bro?
SLDL, Sumo, conventional, DB SLDL, Seated/Lying leg curls, lunges, dropsets, supersets, etc etc.. nung last time nga last ung squat ko naman kasi taena may tambay sa cage, pero ganun pa din not much DOMS kinabukasan. Yep naniniwala din naman ako na hindi basehan ang DOMS kaso mas gusto ang may doms lol.
Basta dont go too low when you drop sa atg. Explode na kagad pataas before you touch the bottom. Parang lockout din yun kasi nawawala yung tension pag napaupo ka na hehe
Si misis naman sabi pumapayat daw ako e.
Iniisip ko na lang baka sakaling nabawasan ako ng bodyfat hahaha.
Yan pa pala, para sayo ba, in any lift mas ok kapag hindi na nilolock out?
Akala ko kasi dati ilolockout dapat kaya nasanay ako maglock-out, lately tinatry ko yung pipigilin ko before lockout as per your advise nga. Saka nabangit din sakin dati yun nung kapitbahay ko na parang narerelax na kapag ganun.
Apir! Bro vinch! like i always say make use of the "bounce" while it sounds like a form of cheating it isn't actually, it allows to keep everything "tight" during a squat movement. even in powerlifting keeping your hams and glutes tight at the bottom plays a very big role in being explosive when going up.
Duration: 2:45-4:20pm
Stretch and abwork 20 minutes
Warmup: dips and pullups
Supersets: 3 sets
Weighted dips +80lbs x 15reps and weighted Vbar chins +30lbs x 7reps
Flat DP and supported tbar rows
80lbs x 20 / 170lbs x7
90lbs x 15 / 170lbs x7
100lbs x 8 / 170lbs x7
Iso machine rows 200lbs x 7 x 2
Iso shoulder press 220lbs x 12 x 2
Side laterals 35lbs x 12-15 x 3
Machine curls / dumbell curls
Tricep dips
Current weight 170lbs