Wala bro, raw yan. Actually parang lumakas yung legs ko kasi napahinga. ANg gaan nga nyan sa likod ko parang naka backpack kang ako kaya may reps na napaATG ako. Kaso nung parang may tumusok sa patella tigil agad ako. Mahirap na hehe
Namiss ko lang talaga magsquat kahit hindi dapat..
Kaso nung parang may tumusok sa patella tigil agad ako.
this ↑
eto yung nararamdaman ko rin minsan eh,so far so good naman,di ko na naramdaman after 1 week na pahinga, just felt burning sensation just below the tear drop after the squat, not sure kung normal ( sa may bandang lubog na bahagi nang tuhod).
eto yung nararamdaman ko rin minsan eh,so far so good naman,di ko na naramdaman after 1 week na pahinga, just felt burning sensation just below the tear drop after the squat, not sure kung normal ( sa may bandang lubog na bahagi nang tuhod).
normal ba to? have you done anything to alleviate the burning sensation or pinabayaan mo lang?
Since, pagkakaalala ko [size=x-small](correct me if I'm not mistaken)[/size] knock-legged ka, normal if kung both knees may pain, dahil ang ibig sabihin nun imbalance ng distribution ng bigat sa joint na yun dahil na rin sa bone structure. But kung sa isang side lang, most cases nasa form ng pagbubuhat, usually mas tumataas yung napupuntang stress sa tuhod kapag nauuna ang knee flexion before hip flexion sa squat, either way kung isang tuhod o both knees na nauna.
Another baka mas napupudpud na yung tissue between the joints versus mas nakakarecover at mas naiis-strengthen. Increasing the cals by increasing through saturated fats will help they said. But haven't tried since hindi naman ako nagbibilang ng macros ko.
normal ba to? have you done anything to alleviate the burning sensation or pinabayaan mo lang?
Wasn't able to log this event on the journal, but all I did is a series of hot/warm compress on that area. Also did deload weight on the bar since I'm starting to see the form getting lame.
Sir idol,syo dw po ako magtan0ng kng ano mas mgandang suplement whey gold or pm7 po?
parehas lang whey protein yan mura lang PM7, overpriced naman yung gold standard. kung first time mo gagamit ng whey, PM7 ka muna para malaman mo reaction ng katawan mo sa whey. Madami kasi sensitive ang sikmura. Kung ok naman siya, subukan mo iba ibang brands everytime na bibili ka para macompare mo yung taste and effect nila.
tnk u po sir bos amo...isa nlng po,pwd po bng isabay ko ung creatine caps ko s pm7?kc my natira pa q syang naman po,or ano po pwd mgandang ipartner na creatine s pm7?sori po last nlng.
tnk u po sir bos amo...isa nlng po,pwd po bng isabay ko ung creatine caps ko s pm7?kc my natira pa q syang naman po,or ano po pwd mgandang ipartner na creatine s pm7?sori po last nlng.
pwede yan, good as food lang yung whey at crea para sakin. kahit ano pwede ihalo, anytime din pwede inumin.
Chest supported DB rows superset with Machine pullovers
50lbs x 15 / 90lbs x 15
60lbs x 15 / 90lbs x 15
70lbs x 15 / 120lbs x 12
80lbs x 15 / 120lbs x 12
90lbs x 12 / 120lbs x 12
Wide Underhand Pullups
BW+20lbs x 15
BW+35lbs x 10 x 2
Pulldowns behind the neck
120lbs x 15 x 2
140lbs x 15
150lbs x 15
HS pulldowns (wide and neutral grip)
160lbs x 10 x 2
Hang clean to push press
115lbs x 7 x 2
135lbs x 7 x 3
Post: #1612RE: The "Badass" Blueprint (IN THE TRENCHES)
July 13, 2014
Duration 5:45-7:00pm
Stretching 10 minutes
Legpress
100lbs x 50
200lbs x 40
300lbs x 25
370lbs x 15
Box squats
100lbs x 8
130lbs x 8
180lbs x 8
200lbs x 8
220lbs x 8
Squats
130lbs x 20 x 2
Legpress
200lbs x 20 x 2
Calf presses
470lbs x 25 x 5
Pre ano ba mas maganda ang tama sa musle sa chest ,back, kung mag dadag ng plates o dadagdagan ng reps
for example 3 set of bench chest of 10-13-reps
1st-set 20 lbs
2nd-set 40 lbs
3rd 60 lbs
Post: #1612RE: The "Badass" Blueprint (IN THE TRENCHES)
Pre ano ba mas maganda ang tama sa musle sa chest ,back, kung mag dadag ng plates o dadagdagan ng reps
for example 3 set of bench chest of 10-13-reps
1st-set 20 lbs
2nd-set 40 lbs
3rd 60 lbs
Both, try to do as many reps as possible every set. Kung feeling mo magaan yung 1st set dagdagan mo sa next set tapos rep as many as you can ulit. Eto gawin mong guide
20reps or more - very very light
15-20 reps - light
12-15 reps - moderate
8-12 reps - moderate heavy
5-8 reps - heavy
take note na bodybuilding rep range yan ha. Pagdating naman sa pagdagdag ng bigat, try mo 20lbs ang dagdag bale 10lbs per side. Karamihan kasi ng nakikita ko 2.5-5lbs per side lang ang nilalagay, wala naman masama dun pero halos hindi mo mararamdaman yung increase pag mga donut plates nilagay mo :)July 14, 2014
Duration 9:45-10:50am
Stretching 10 minutes
Rack Deadlift
140lbs x 8
190lbs x 8
210lbs x 8
260lbs x 8
310lbs x 8
Dips
BW x 15
BW+50lbs x 15
BW+70lbs x 15
BW+85lbs x 15
Neutral grip Pullups
BW x 15
BW+35lbs x 10 x 2
BW+50lbs x 8
Military Press
100lbs x 20
130lbs x 17
160lbs x 15 15seconds rest +7 reps
May app ka bang gamit or sa papel lang? or sa hinuhugot mo lang sa utak/memory mo?
Dati may logbook ako tapos notes din sa cellphone pero ngayon itong journal ko na lang. Yung pinaka masterplan ng training at diet plan may separate file ako. May sarili din akong calculator at compilation ng mga napagaralan ko. Lahat yan back up lang kasi alam ko naman ginagawa ko at kabisado ko na din sila dahil paulit ulit lang naman ang bodybuilding.
Karamihan kasi ng nakikita ko 2.5-5lbs per side lang ang nilalagay, wala naman masama dun pero halos hindi mo mararamdaman yung increase pag mga donut plates nilagay mo
I'm guilty of this LOL! buti na lang nabiyak na yung 2.5 plate sa gym, no choice kundi dalawang 5 lbs. na lang.
naghahanap kasi ako ng magandang app para malog yung ginagawa ko sa gym. para ilagay ko nalang sa journal ko pag kauwi hehe.
try JEFIT. been using it ever since I started lifting.
pwede kang mag log in sa website talaga nila using a computer, tapos dun ka gumawa nang program mo, pero pwede rin naman sa phone na talaga. and also, may mga libreng program din yan eh, dati nga jan lang ako kumukuha.
Comments
Duration 12:00-1:05pm
Stretching 10 minutes
Warm up:
Legpress 100lbs x 50
Squats bar only 20 x 3
Box squats
100lbs x 15
130lbs x 15
180lbs x 5
200lbs x 5
230lbs x 10
Squats
130lbs x 15
180lbs x 15
200lbs x 15
220lbs x 2 (left knee cracked, went too low)
BW x 20 x 2
Calf presses
270lbs x 25
370lbs x 25
440lbs x 25 x 2
Stretching 5 minutes
ouch! uhm! squat pa! haha!nag try kayo sir vinch mag lagay nang knee sleeve?
Namiss ko lang talaga magsquat kahit hindi dapat..
this ↑
eto yung nararamdaman ko rin minsan eh,so far so good naman,di ko na naramdaman after 1 week na pahinga, just felt burning sensation just below the tear drop after the squat, not sure kung normal ( sa may bandang lubog na bahagi nang tuhod).
Had the same pain several weeks ago...
normal ba to sir @core? have you done anything to alleviate the burning sensation or pinabayaan mo lang?
Since, pagkakaalala ko [size=x-small](correct me if I'm not mistaken)[/size] knock-legged ka, normal if kung both knees may pain, dahil ang ibig sabihin nun imbalance ng distribution ng bigat sa joint na yun dahil na rin sa bone structure. But kung sa isang side lang, most cases nasa form ng pagbubuhat, usually mas tumataas yung napupuntang stress sa tuhod kapag nauuna ang knee flexion before hip flexion sa squat, either way kung isang tuhod o both knees na nauna.
Another baka mas napupudpud na yung tissue between the joints versus mas nakakarecover at mas naiis-strengthen. Increasing the cals by increasing through saturated fats will help they said. But haven't tried since hindi naman ako nagbibilang ng macros ko.
Wasn't able to log this event on the journal, but all I did is a series of hot/warm compress on that area. Also did deload weight on the bar since I'm starting to see the form getting lame.
Duration 7:40-9:30am
Stretching 20 minutes
CGBP
115lbs x 15
135lbs x 15
175lbs x 12
205lbs x 12
245lbs x 8
Chins
BW+20lbs x 15
BW+40lbs x 12
BW+50lbs x 10
BW+60lbs x 8
Smith OHP
115 x 15 x 2
135lbs x 12 x 2
175lbs x 10
One ArM DB rows
100lbs x 12 x 2 per arm
Push ups
BW x 20 x 3
Reverse pec deck
100lbs x 15 x 2
110lbs x 15 x 2
Duration 9:20-10:35am
Stretching 15 minutes
Legpress
100lbs x 50
200lbs x 40
300lbs x 30
370lbs x 25
370lbs x 20
Walking Lunges
BW x 15 x 3 per leg
Back Lunges
BW x 15 x 3 per leg
Calf presses
470lbs x 20 x 7
TRX jacknife superset with Axe murderers (3 sets)
parehas lang whey protein yan mura lang PM7, overpriced naman yung gold standard. kung first time mo gagamit ng whey, PM7 ka muna para malaman mo reaction ng katawan mo sa whey. Madami kasi sensitive ang sikmura. Kung ok naman siya, subukan mo iba ibang brands everytime na bibili ka para macompare mo yung taste and effect nila.
http://pinoybodybuilding.com/Thread-ProMatrix7-My-personal-experience
pwede yan, good as food lang yung whey at crea para sakin. kahit ano pwede ihalo, anytime din pwede inumin.
Duration 7:30-10:00am
Stretching 20 minutes
Trapbar Deadlift (shrugging on top)
135lbs x 10
175lbs x 10
215lbs x 10
255lbs x 10
295lbs x 10
320lbs x 10
Incline DB press (Neutral grip)
40lbs x 12
50lbs x 12
60lbs x 15
70lbs x 20
HS press
350lbs x 15
390lbs x 10
410lbs x 9
Machine flyes
120lbs x 15 x 5
Preacher curls superset with Feet elevated pushups
80lbs x 10 / BW x 20 (3 sets)
Inlcine bench curls
35lbs x 10 x 3
Side laterals
25lbs x 15 drop to 10lbs x 10 (3 sets)
Walk home 30 minutes
Duration 8:05-10:40am
Stretching 15 minutes
Chest supported DB rows superset with Machine pullovers
50lbs x 15 / 90lbs x 15
60lbs x 15 / 90lbs x 15
70lbs x 15 / 120lbs x 12
80lbs x 15 / 120lbs x 12
90lbs x 12 / 120lbs x 12
Wide Underhand Pullups
BW+20lbs x 15
BW+35lbs x 10 x 2
Pulldowns behind the neck
120lbs x 15 x 2
140lbs x 15
150lbs x 15
HS pulldowns (wide and neutral grip)
160lbs x 10 x 2
Hang clean to push press
115lbs x 7 x 2
135lbs x 7 x 3
Power push ups
BW x 10 x 4
Weighted Chins
BW+35lbs x 10 x 2
BW x 15
Walk home 30 minutes
Salamat sa pag bisita sa journal ko
Duration 8:00-10:30am
Basketball practice
Duration 5:45-7:00pm
Stretching 10 minutes
Legpress
100lbs x 50
200lbs x 40
300lbs x 25
370lbs x 15
Box squats
100lbs x 8
130lbs x 8
180lbs x 8
200lbs x 8
220lbs x 8
Squats
130lbs x 20 x 2
Legpress
200lbs x 20 x 2
Calf presses
470lbs x 25 x 5
July 13, 2014
Duration 5:45-7:00pm
Stretching 10 minutes
Legpress
100lbs x 50
200lbs x 40
300lbs x 25
370lbs x 15
Box squats
100lbs x 8
130lbs x 8
180lbs x 8
200lbs x 8
220lbs x 8
Squats
130lbs x 20 x 2
Legpress
200lbs x 20 x 2
Calf presses
470lbs x 25 x 5
Pre ano ba mas maganda ang tama sa musle sa chest ,back, kung mag dadag ng plates o dadagdagan ng reps
for example 3 set of bench chest of 10-13-reps
1st-set 20 lbs
2nd-set 40 lbs
3rd 60 lbs
Both, try to do as many reps as possible every set. Kung feeling mo magaan yung 1st set dagdagan mo sa next set tapos rep as many as you can ulit. Eto gawin mong guide
20reps or more - very very light
15-20 reps - light
12-15 reps - moderate
8-12 reps - moderate heavy
5-8 reps - heavy
take note na bodybuilding rep range yan ha. Pagdating naman sa pagdagdag ng bigat, try mo 20lbs ang dagdag bale 10lbs per side. Karamihan kasi ng nakikita ko 2.5-5lbs per side lang ang nilalagay, wala naman masama dun pero halos hindi mo mararamdaman yung increase pag mga donut plates nilagay mo :)July 14, 2014
Duration 9:45-10:50am
Stretching 10 minutes
Rack Deadlift
140lbs x 8
190lbs x 8
210lbs x 8
260lbs x 8
310lbs x 8
Dips
BW x 15
BW+50lbs x 15
BW+70lbs x 15
BW+85lbs x 15
Neutral grip Pullups
BW x 15
BW+35lbs x 10 x 2
BW+50lbs x 8
Military Press
100lbs x 20
130lbs x 17
160lbs x 15 15seconds rest +7 reps
May app ka bang gamit or sa papel lang? or sa hinuhugot mo lang sa utak/memory mo?
Dati may logbook ako tapos notes din sa cellphone pero ngayon itong journal ko na lang. Yung pinaka masterplan ng training at diet plan may separate file ako. May sarili din akong calculator at compilation ng mga napagaralan ko. Lahat yan back up lang kasi alam ko naman ginagawa ko at kabisado ko na din sila dahil paulit ulit lang naman ang bodybuilding.
meron ako nahanap na app kaso mukhang complicated or parang may kulang.
Baka sa notes nalang din ako
Dibale pag tumagal, makakabisado ko na rin yung mga akin.
Thanks brah!
try JEFIT. been using it ever since I started lifting.
ito rin yung naka install sakin na app.
di ko pa nakakalikot ng husto eh. ilalagay ko pa mga exercises ko.
pano ba yung pag gamit mo sa JEFIT?
pwede kang mag log in sa website talaga nila using a computer, tapos dun ka gumawa nang program mo, pero pwede rin naman sa phone na talaga. and also, may mga libreng program din yan eh, dati nga jan lang ako kumukuha.