Less than a year ago I can deadlift 400lbs+, Squat 300lbs+ and Benchpress 300lbs. Dahil sa madaming injuries all over my body I'm now lifting 100lbs less on these lifts. I never thought of it as getting weak or going past my prime. My body is probably waiting for the right time to put the pieces back to together so I can break all these PR's. I know that I'm struggling right now to fit in my training to an already loaded schedule and this takes a lot of toll in my body. I'm aware that the people in the gym notice that I'm not piling the plates like I used to. I guess they don't understand the difference between "strength" and "strong".
^ Thanks Sir BD:) I've been eating alot for the past months and thank God i gained 12 pounds in 3 months and still lean. I had a bad experience before of gaining close to 30 pounds of mass in 6-7 months then when i decide to cut all that's left was 9 or 10lbs (which is not bad) but it took me a long time of agonizing diet and training to get there. i began to rethink my bulking plan since then. I worked my way backwards and i loved the results. I'm gaining lean mass on surplus calories with minimal bodyfat. What I'm trying to figure out now are the adjustments i need to make when its time to add more food. My body packs fat easily but i was able to manage it these past years. Im giving myself 2 years for that goal (185-190lbs 8-10%BF @ 30 years old). If i can make the same gains i make now for the next 2 years and I'm healthy/injury free, it's possible
Im 172lbs right now. I only need 6-8 pounds per year. but i need to nail my goal this year so i can start 2014 on the right direction
My current weight is 180lbs. Despite alot of unexpected turn of events, injuries and life changing decisions, I'm still within striking distance of what I projected 2 years ago. Bilis ng panahon. I must have done my homework well and documented it here. Pero madami dami pa din kelangan trabahuhin. The grind never stops!
Front Squats
110lbs x 15
**Cable Crunches 2 sets
**Hanging Leg Raises 2 sets
110lbs x 15
**Cable Crunches 2 sets
**Hanging Leg Raises 2 sets
110lbs x 15
**Cable Crunches 2 sets
**Hanging Leg Raises 2 sets
133lbs x 12
**Cable Crunches
**Hanging Leg Raises
133lbs x 12
**Cable Crunches
**Hanging Leg Raises
133lbs x 12
**Cable Crunches
**Hanging Leg Raises
155lbs x 5,5
182lbs x 3 superset with Machine Squats 300lbs x 12
182lbs x 3 superset with Machine Squats 300lbs x 10
182lbs x 5 superset with Machine Squats 300lbs x 10
nabaliw na naman si sir V sa workout routine nya HAHA. beastmode lagi amp
Actually hindi dapat yan ang gagawin ko kaso hindi ako makakapunta sa RAVE fitness kaya nagswitch ako sa option 2. Malas ako talaga yesterday! hindi nalagay sa ref ng maid namin yung mga chicken ko kaya napanis lahat! In short sira meal plan ko. Dependent pa naman ang diet ko sa training for that day. Tapos pag dating ko sa gym nagloko yung left bicep ko hindi ko maexplain kung nagcramps or naoverstretch hindi tuloy ako nakapag max out, hindi ko ginawa yung DB rows.
nabaliw na naman si sir V sa workout routine nya HAHA. beastmode lagi amp
Actually hindi dapat yan ang gagawin ko kaso hindi ako makakapunta sa RAVE fitness kaya nagswitch ako sa option 2. Malas ako talaga yesterday! hindi nalagay sa ref ng maid namin yung mga chicken ko kaya napanis lahat! In short sira meal plan ko. Dependent pa naman ang diet ko sa training for that day. Tapos pag dating ko sa gym nagloko yung left bicep ko hindi ko maexplain kung nagcramps or naoverstretch hindi tuloy ako nakapag max out, hindi ko ginawa yung DB rows.
Seryoso?! hassle un ung sa pagkain. nababaliw ako pag nasisiraan ako ng pagkain tapos nakaplano na un ung tipong nakabaon na tas pag amoy ko rotten as fuck na. ano remedy mo dun? bili nalang? hassle i feel you.
nabaliw na naman si sir V sa workout routine nya HAHA. beastmode lagi amp
Actually hindi dapat yan ang gagawin ko kaso hindi ako makakapunta sa RAVE fitness kaya nagswitch ako sa option 2. Malas ako talaga yesterday! hindi nalagay sa ref ng maid namin yung mga chicken ko kaya napanis lahat! In short sira meal plan ko. Dependent pa naman ang diet ko sa training for that day. Tapos pag dating ko sa gym nagloko yung left bicep ko hindi ko maexplain kung nagcramps or naoverstretch hindi tuloy ako nakapag max out, hindi ko ginawa yung DB rows.
Seryoso?! hassle un ung sa pagkain. nababaliw ako pag nasisiraan ako ng pagkain tapos nakaplano na un ung tipong nakabaon na tas pag amoy ko rotten as fuck na. ano remedy mo dun? bili nalang? hassle i feel you.
Pagising ko nung madaling araw nakita ko nasa table pa yung mga container, pag amoy ko medyo alanganin na kaya nilagay ko kagad sa freezer. Pagdating ko sa office kinain ko kahit may amoy, naka 300g pa nga ako. Hinugasan ko nalang sa hot water pero lalo pumangit texture. Pikit mata nalang ako bawat lunok. Medyo sufficient naman yung protein sa 2 tapsilog sa tapaking kaya for my first meal ok lang since kaya ko pa bawiin sa ibang oras. Kaso yung iba pang chicken sa ref baho na din pag uwi ko. Hindi nako nagpaluto ng bago. Half Andoks chicken nlanag inulam ko. Kapos na kapos sa protein pero tinodo ko nalang carbs and fat. Nagcake ako and 1 liter ng iced tea. Pag sablay na talaga yung plan in terms of macros, practical nalang ako. Hindi ko na hinahabol yung protein basta may meat naman akong nakain per meal. Basta makakain ako ng enough to meet my calorie needs and I dont mind eating something extra. Kung one day lang naman wala problem sakin, hindi lang ako maka move on sa nasayang na food.
Single Arm Deadlift (done as warm up)
133lbs x 4 sets of 2 reps per arm
133lbs x 3 sets of 3 reps per arm
133lbs x 4 reps per arm
Incline Bench Press
150lbs x 18,15
180lbs x 12,12
Circuit:
HS Incline Press 200lbs x 15
Cable Rows 180lbs x 12
HS Incline Press 200lbs x 8
Vbar Pulldowns 120lbs x 12
HS Incline Press 220lbs x 15
Cable Rows 180lbs x 12
HS Incline Press 200lbs x 5
VbarPulldowns 120lbs x 10
Alternate Sets:
Push Press 111lbs x 5
Trapbar Deadlift 242lbs x 8
Push Press 111lbs x 5
Trapbar Deadlift 286lbs x 5
Push Press 133lbs x 5
Trapbar Deadlift 330lbs x 5
Push Press 133lbs x 5
Trapbar Deadlift 352lbs x 5
Machine Shoulder Press
120lbs x 15,8,12,10
Walk home 15 minutes
napagod ako dito... iniisp ko palang gawen!
ikaw yata sir Vinch may pinagdadaanan eh " literal " (manok problems) hehehe
Hindi ako nahirapan dyan promise. Bitin pa nga ako kasi tumawag na si misis pinapauwi nako. Gusto ko pa dagdagan ng squat, battle ropes or yung super heavy farmer walk. Kaso wala eh... pag badtrip at mainit ulo hindi napapagod ahaha
Hindi ako nahirapan dyan promise. Bitin pa nga ako kasi tumawag na si misis pinapauwi nako. Gusto ko pa dagdagan ng squat, battle ropes or yung super heavy farmer walk. Kaso wala eh... pag badtrip at mainit ulo hindi napapagod ahaha
Ibang klase ka talaga! bilis nyo nga lang tinapos eh...
literal na beastmode "mainit ulo" hehehe
Front Squats
111lbs x 15,15,15,12,12 (hanging leg raises after every set)
133lbs x 10,10,8,10
155lbs x 5,5,5,3
Abdominal Circuit 30 minutes
hangdami sir V ng sets mo haha.mukang mahimatay ako nyan.pagising ko baka asa ospital na ko
Yan nga lang nagawa ko bro, halos puro warm up sets pa. May mali kasi sa kaliwang tuhod ko. Parang nagsnap papasok yung patella nung nagstretching ako ng paluhod (downward facing dog). Parang hindi ko maramdaman na nakakabit yung tuhod ko tapos bigla syang kumapal parang manas na feeling pero hindi naman namaga. ewan ko. Weird. hindi naman masakit pero pag pinatunog ko masakit.
Superset: Rack Deadlifts and Dips
155lbs x 15 / BW x 15 (2 sets)
220lbs x 20 / BW x 15
286lbs x 10 / BW+33lbs x 18
286lbs x 10 / BW+66lbs x 15
308lbs x 6 / BW+66lbs x 15
Dips (100 reps staggered RPT)
BW+66lbs x 15,7,8,5 = 35
BW+44lbs x 15,10,10 = 35
BW+22lbs x 20,10 = 30
Chinups
BW x 12,10,10,7,8
Chest Supported DB Rows
70lbs each x 10,8,6,8
Incline Machine Flyes
30lbs per side x 3 sets to failure
Incline HS Press
110lbs x 15 x 5
154lbs x 15
198lbs x 12
Machine Flyes
160lbs x 5 sets to failure
Incline HS Press (dropset)
198lbs x 10
154lbs x 3
110lbs x 3
Incline Machine Press (slow rep cadence)
120lbs,160lbs x 10
200lbs x 6
HS Low Rows
110lbs x 12 x 3
Chest Supported Rows
80lbs x 12 x 3
Circuit: (3 rounds)
Machine Shoulder Press
Side and Front Raises
DB Curls
One Arm Tricep Pressdown
One Arm Machine Curls
Cable Side Crunches
Walk home 15 minutes
Sama ng pakiramdam ko kahapon paguwi ko galing office. High blood ata ako, hilong hilo ako at parang wala sa sarili tapos nanginginig. Nakatulog ako ng 1 hour pero pagising ko ganun pa din. Ayoko na sana mag training kasi parang constipated din ako at dehydrated. Hindi ako pinapawisan kasi nanlalamig ako pero ihi ako ng ihi at ebak pa. Anyway, pagdating ko sa gym natae na naman ako at kada inom ko tubig sumasakit tiyan ko. I know something i s wrong dahil super bloated ako and my weight was up instantly by 4lbs (been weighing 179-180lbs since last week either empty stomach or bagong kain). Tagal ko bago pawisan pero unti unti naging maayos pakiramdam ko siguro nung nakadaloy ng maayos yung dugo sa buong katawan ko. Definitely not a brutal WO pero I had a good skin tearing pump sa chest delts and arms which is unexpected since halos namumutla nako sa dehydration.
It really takes years before you master your own body and know when to go for it or back off. I've trained under harsh conditions before (sick, injured or both), yesterdays WO was a big test for me since I was really close to skipping training day. Kaso madalas kung kelan pa ako hindi 100%, dun ako nagkakaron ng malupit na achievement. So I will most likely still go to the gym kahit my instincts are telling me not to train. The logic is simple, instead of backing off, test the waters first. Pwedeng sayang sa oras and effort pumunta sa gym ng half hearted, but who knows... you might be wrong. Madali naman umuwi at tumigil kung olats talaga. I just don't like the idea of going to work sick because you have no choice because your boss wants you to work. Then here you are, skipping WO because you're sick?
Squats
143lbs x 10,10,8,8,8 (every 10 seconds)
187lbs x 5,5,5,5,5 (every 20 seconds)
231lbs x 3,3,3,3,3 (every 10 seconds)
**Cable Crunches were done after each cluster set
Stiff Legged Deadlift
221lbs x 10,7,5,9,9,9 (every 15 seconds)
**Cable Cunches as finisher
Walking Lunges
BW x 50 meters (2 rounds)
Superset: Wide Leg Presses and Calf Presses
250lbs x 7 sets (both taken to failure)
Comments
Duration 6:15-8:35pm
Stretching 10 minutes
Abdominal Circuit 10 minutes (trunk rotation movements only)
Back Squat
145lbs x 15
165lbs x 15
190lbs x 15
210lbs x 10
230lbs x 6,3,3
Zercher Squats
165lbs x 8
190lbs x 6
210lbs x 5,3
220lbs x 5 with 2 pauses (picked this up low parang DL)
Front Squats
110lbs x 15,15,15
Leg Extensions
200lbs x 3 sets to failure
Single Leg Curls
45lbs x 4 sets to failure per leg
Standings Calf Raises
330lbs x 5 sets to failure
Hanging Windmill Leg Raises
Weighted Inclined Board Leg Raises
Walk home 15 minutes
220lbs Zercher Squats
Duration 6:30-8:15pm
Stretching 20 minutes
Warm up: (done alternately for 40 meters)
Battle Ropes
Tire Drags
Round 1:
Battle Ropes
Tire Drags with weights (approx. 190lbs)
**done alternately for 40 meters
Round 2:
Battle Ropes
Tire Drags with weights (approx. 230lbs)
**done alternately for 20 meters
Round 3:
Farmer Walk (Carrying 180lbs) = 20 meters
Battle Ropes
Farmer Walk (Carrying 180lbs) = 20 meters
Round 4:
Farmer Walk (Carrying 240lbs) = 17 meters
Battle Ropes
Farmer Walk (Carrying 240lbs) = 17 meters
Circuit: (2 Rounds)
TRX Pikes
TRX Planks
TRX Jack knife
TRX Pendullum Swings
TRX Oblique Crunch
Kettlebell Side Bends 2 sets per side
Walk home 15 minutes
Duration 7:15-9:15pm
Stretching 10 minutes
Cable Crunches 5 sets
Decline Medball Twists 3 sets
Warm up: (Circuit)
Incline Bench Press 150lbs x 12
Cable Rows 150lbs x 8
Wide Pullups BW x 8
Incline Bench Press 150lbs x 10
Cable Rows 180lbs x 8
Wide Pullups BW x 8
Incline Bench Press 150lbs x 12
Cable Rows 200lbs x 8
Wide Pullups BW x 8
Giant Set:
Incline Bench Press 180lbs x 10
Cable Rows 150lbs x 20
Underhand Pulldowns 120lbs x 10
Incline Bench Press
200lbs x 5
150lbs x 15,8,3,4 (restpause)
Chest Supported DB Rows
65lbs each x 12,12
70lbs each x 12,10,10,8
HS Shoulder Press
180lbs x 12,8,5
Rear and Side Raises
DB Curls
Walk home 15 minutes
My current weight is 180lbs. Despite alot of unexpected turn of events, injuries and life changing decisions, I'm still within striking distance of what I projected 2 years ago. Bilis ng panahon. I must have done my homework well and documented it here. Pero madami dami pa din kelangan trabahuhin. The grind never stops!
Duration 7:15-8:30pm
Stretching 10 minutes
Warm up: Bulgarian Split Squats and Leg press
Front Squats
110lbs x 15
**Cable Crunches 2 sets
**Hanging Leg Raises 2 sets
110lbs x 15
**Cable Crunches 2 sets
**Hanging Leg Raises 2 sets
110lbs x 15
**Cable Crunches 2 sets
**Hanging Leg Raises 2 sets
133lbs x 12
**Cable Crunches
**Hanging Leg Raises
133lbs x 12
**Cable Crunches
**Hanging Leg Raises
133lbs x 12
**Cable Crunches
**Hanging Leg Raises
155lbs x 5,5
182lbs x 3 superset with Machine Squats 300lbs x 12
182lbs x 3 superset with Machine Squats 300lbs x 10
182lbs x 5 superset with Machine Squats 300lbs x 10
Standing Calf Raises
350lbs x 6 sets to failure
Decline Medball Twists 2 sets
Machine Crunches 2 sets
Single Leg Press
160lbs x 6 sets to failure per leg
Walk home 15 minutes
Duration 5:50-8:15pm
Stretching 10 minutes
Cable Crunches 4 sets
Hanging Leg Raises 2 sets
Dips
BW+22lbs x 19
BW+44lbs x 100 reps (completed in 14 minutes)
Pullups (Close grip, Underhand, Neutral)
BW x 6,6,6,6,6,6,6,6,6,6,6,6,4,4
Cable Crossover
60lbs per side x 3 sets to failure
HS Rows
200lbs x 15,15,12,10
HS Shoulder Press
160lbs x 15,12,12,8
Incline Machine Flyes
35lbs per side x 3 sets to failure
Rear, Side, Front Raises
DB Curls (dropset)
Cable Curls 3 sets
Walk home 15 minutes
Duration 6:45-8:30pm
Stretching 10 minutes
Squats
120lbs x 15,20
160lbs x 15
180lbs x 12
200lbs x 8
230lbs x 6
250lbs x 3,3,3,3,3
Machine Squats
270lbs x 12
300lbs x 10
300lbs x 8
Single Leg Press
165lbs x 4 sets to failure per leg
Standing Calf Raises
320lbs x 6 sets to failure
**Single Arm Barbell Snatch
Walk home 10 minutes
Duration 4:30-6:00pm
Basketball game
Duration 5:30-7:00pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Single Arm Deadlift (done as warm up)
133lbs x 4 sets of 2 reps per arm
133lbs x 3 sets of 3 reps per arm
133lbs x 4 reps per arm
Incline Bench Press
150lbs x 18,15
180lbs x 12,12
Circuit:
HS Incline Press 200lbs x 15
Cable Rows 180lbs x 12
HS Incline Press 200lbs x 8
Vbar Pulldowns 120lbs x 12
HS Incline Press 220lbs x 15
Cable Rows 180lbs x 12
HS Incline Press 200lbs x 5
VbarPulldowns 120lbs x 10
Alternate Sets:
Push Press 111lbs x 5
Trapbar Deadlift 242lbs x 8
Push Press 111lbs x 5
Trapbar Deadlift 286lbs x 5
Push Press 133lbs x 5
Trapbar Deadlift 330lbs x 5
Push Press 133lbs x 5
Trapbar Deadlift 352lbs x 5
Machine Shoulder Press
120lbs x 15,8,12,10
Walk home 15 minutes
Actually hindi dapat yan ang gagawin ko kaso hindi ako makakapunta sa RAVE fitness kaya nagswitch ako sa option 2. Malas ako talaga yesterday! hindi nalagay sa ref ng maid namin yung mga chicken ko kaya napanis lahat! In short sira meal plan ko. Dependent pa naman ang diet ko sa training for that day. Tapos pag dating ko sa gym nagloko yung left bicep ko hindi ko maexplain kung nagcramps or naoverstretch hindi tuloy ako nakapag max out, hindi ko ginawa yung DB rows.
Seryoso?! hassle un ung sa pagkain. nababaliw ako pag nasisiraan ako ng pagkain tapos nakaplano na un ung tipong nakabaon na tas pag amoy ko rotten as fuck na. ano remedy mo dun? bili nalang? hassle i feel you.
Pagising ko nung madaling araw nakita ko nasa table pa yung mga container, pag amoy ko medyo alanganin na kaya nilagay ko kagad sa freezer. Pagdating ko sa office kinain ko kahit may amoy, naka 300g pa nga ako. Hinugasan ko nalang sa hot water pero lalo pumangit texture. Pikit mata nalang ako bawat lunok. Medyo sufficient naman yung protein sa 2 tapsilog sa tapaking kaya for my first meal ok lang since kaya ko pa bawiin sa ibang oras. Kaso yung iba pang chicken sa ref baho na din pag uwi ko. Hindi nako nagpaluto ng bago. Half Andoks chicken nlanag inulam ko. Kapos na kapos sa protein pero tinodo ko nalang carbs and fat. Nagcake ako and 1 liter ng iced tea. Pag sablay na talaga yung plan in terms of macros, practical nalang ako. Hindi ko na hinahabol yung protein basta may meat naman akong nakain per meal. Basta makakain ako ng enough to meet my calorie needs and I dont mind eating something extra. Kung one day lang naman wala problem sakin, hindi lang ako maka move on sa nasayang na food.
napagod ako dito... iniisp ko palang gawen!
ikaw yata sir Vinch may pinagdadaanan eh " literal " (manok problems) hehehe
Hindi ako nahirapan dyan promise. Bitin pa nga ako kasi tumawag na si misis pinapauwi nako. Gusto ko pa dagdagan ng squat, battle ropes or yung super heavy farmer walk. Kaso wala eh... pag badtrip at mainit ulo hindi napapagod ahaha
Ibang klase ka talaga! bilis nyo nga lang tinapos eh...
literal na beastmode "mainit ulo" hehehe
Duration 6:30-8:15pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Front Squats
111lbs x 15,15,15,12,12 (hanging leg raises after every set)
133lbs x 10,10,8,10
155lbs x 5,5,5,3
Abdominal Circuit 30 minutes
hangdami sir V ng sets mo haha.mukang mahimatay ako nyan.pagising ko baka asa ospital na ko
Yan nga lang nagawa ko bro, halos puro warm up sets pa. May mali kasi sa kaliwang tuhod ko. Parang nagsnap papasok yung patella nung nagstretching ako ng paluhod (downward facing dog). Parang hindi ko maramdaman na nakakabit yung tuhod ko tapos bigla syang kumapal parang manas na feeling pero hindi naman namaga. ewan ko. Weird. hindi naman masakit pero pag pinatunog ko masakit.
tuloy ba tayo?
Duration 5:50-8:10pm
Stretching 10 minutes
Superset: Rack Deadlifts and Dips
155lbs x 15 / BW x 15 (2 sets)
220lbs x 20 / BW x 15
286lbs x 10 / BW+33lbs x 18
286lbs x 10 / BW+66lbs x 15
308lbs x 6 / BW+66lbs x 15
Dips (100 reps staggered RPT)
BW+66lbs x 15,7,8,5 = 35
BW+44lbs x 15,10,10 = 35
BW+22lbs x 20,10 = 30
Chinups
BW x 12,10,10,7,8
Chest Supported DB Rows
70lbs each x 10,8,6,8
Incline Machine Flyes
30lbs per side x 3 sets to failure
Machine Shoulder Press
120lbs x 15,15,10
Rear Raises
DB Curls
Walk home 15 minutes
Duration 5:40-8:30pm
Stretching 10 minutes
Alternate Sets:
Front and Back Squats 111lbs x 20 reps (warm up)
Back Squats 111lbs x 20
Front Squats 111lbs x 5
Back Squats 155lbs x 20
Front Squats 155lbs x 5
Back Squats 200lbs x 12
Front Squats 155lbs x 5
Back Squats 221lbs x 8
Front Squats 177lbs x 5
Back Squats 265lbs x 3,3
Front Squats 200lbs x 3
Back Squats
200lbs x 10
111lbs x 30
Single Leg Curls
45lbs per leg x 3 sets to failure
Leg Extensions
180lbs x 3 sets to failure
Standing Calf Raises
350lbs x 7 sets to failure
Abdominal Circuit 15 minutes
Front Squats
133lbs x 6,6,6,6,6,6,6,6
Walk home 15 minutes
Duration 5:55-7:40pm
Stretching 15 minutes
Warm ups:
Farmer Walk (carrying 220lbs) = 50 meters
Walking Overhead Barbell Press (90lbs) = 50 meters
Worksets:
Walking Overhead Barbell Press (90lbs) = 25 meters
Farmer Walk (carrying 220lbs) = 25 meters
Walking Overhead Barbell Press (111lbs) = 25 meters
Farmer Walk (carrying 220lbs) = 25 meters
Walking Overhead Barbell Press (111lbs) = 25 meters
Farmer Walk (carrying 220lbs) = 25 meters
Farmer Walk (carrying 220lbs) = 25 meters
Abdominal Circuit 10 minutes
Walk home 15 minutes
Duration 6:15-8:10pm
Stretching 15 minutes
Incline HS Press
110lbs x 15 x 5
154lbs x 15
198lbs x 12
Machine Flyes
160lbs x 5 sets to failure
Incline HS Press (dropset)
198lbs x 10
154lbs x 3
110lbs x 3
Incline Machine Press (slow rep cadence)
120lbs,160lbs x 10
200lbs x 6
HS Low Rows
110lbs x 12 x 3
Chest Supported Rows
80lbs x 12 x 3
Circuit: (3 rounds)
Machine Shoulder Press
Side and Front Raises
DB Curls
One Arm Tricep Pressdown
One Arm Machine Curls
Cable Side Crunches
Walk home 15 minutes
Sama ng pakiramdam ko kahapon paguwi ko galing office. High blood ata ako, hilong hilo ako at parang wala sa sarili tapos nanginginig. Nakatulog ako ng 1 hour pero pagising ko ganun pa din. Ayoko na sana mag training kasi parang constipated din ako at dehydrated. Hindi ako pinapawisan kasi nanlalamig ako pero ihi ako ng ihi at ebak pa. Anyway, pagdating ko sa gym natae na naman ako at kada inom ko tubig sumasakit tiyan ko. I know something i s wrong dahil super bloated ako and my weight was up instantly by 4lbs (been weighing 179-180lbs since last week either empty stomach or bagong kain). Tagal ko bago pawisan pero unti unti naging maayos pakiramdam ko siguro nung nakadaloy ng maayos yung dugo sa buong katawan ko. Definitely not a brutal WO pero I had a good skin tearing pump sa chest delts and arms which is unexpected since halos namumutla nako sa dehydration.
It really takes years before you master your own body and know when to go for it or back off. I've trained under harsh conditions before (sick, injured or both), yesterdays WO was a big test for me since I was really close to skipping training day. Kaso madalas kung kelan pa ako hindi 100%, dun ako nagkakaron ng malupit na achievement. So I will most likely still go to the gym kahit my instincts are telling me not to train. The logic is simple, instead of backing off, test the waters first. Pwedeng sayang sa oras and effort pumunta sa gym ng half hearted, but who knows... you might be wrong. Madali naman umuwi at tumigil kung olats talaga. I just don't like the idea of going to work sick because you have no choice because your boss wants you to work. Then here you are, skipping WO because you're sick?
Duration 5:45-8:15pm
Stretching 10 minutes
Squats
143lbs x 10,10,8,8,8 (every 10 seconds)
187lbs x 5,5,5,5,5 (every 20 seconds)
231lbs x 3,3,3,3,3 (every 10 seconds)
**Cable Crunches were done after each cluster set
Stiff Legged Deadlift
221lbs x 10,7,5,9,9,9 (every 15 seconds)
**Cable Cunches as finisher
Walking Lunges
BW x 50 meters (2 rounds)
Superset: Wide Leg Presses and Calf Presses
250lbs x 7 sets (both taken to failure)
Incline Board Leg Raises
Walk home 15 minutes