ok i had the impression you are doing something else aside from RPT hehe so carry on. and just 1 accessory movement?
Edit: I stand corrected, i was actually thinking/referring about drop sets and not RPT about my first question earlier and not RPT. i was kinda lightheaded yesterday :P
Kasi kung leangains , you have to follow the standard 3 x a week routine with RPT split eh, kasi dun nagbabase ang gains / fat loss mo bro sa 3x surplus 4x rest days deficits which is the basics.
Kung 5 rest days ka tapos deficits pa, talagang konti lang magagain mo dyan if you just only had 2 days surplus.
Kung ako, normal na maintenance eating lang and no IF or still practicing the 8 hour eating window, then lift bad ass weights on your 2 days split. If you want to get stronger then eat your maintenance or higher caloric intake.
body weight - 158 lbs (measured at 8:30AM right after waking up)
training time start - 9:40 AM
training time end - 10:30 AM
Main Exercise 1 - Back Squat
warm up - olympic bar only @ 6 reps
1st set - 82 lbs @ 5 reps
2nd set - 82 lbs @ 5 reps
3rd set - 82 lbs @ 5 reps
Main Exercise 2 - Bench Press
warm up - push up @ 4 reps
warm up - 102 lbs @ 4 reps
1st set - 137 lbs @ 6 reps
2nd set - 124.5 lbs @ 7 reps
3rd set - 112 lbs @ 8 reps
Accessory Exercise 1 - Chin Up
1st set - BW @ 8 reps
2nd set - BW @ 5 reps
Post Workout Meal
- 250g of carbs from white rice and 2 bananas
- half roasted chicken (whole breast part and 2 wings)
- after 2 hours from my post workout meal, one slice of blueberry cheese cake and one slice of banofee cake (cakes bought from Banapple)
training time start - 09:40 AM
training time end - 10:20 AM
Main Exercise 1 - Conventional Dead Lift
warm up 1 - 102 lbs @ 3 reps
warm up 2 - 102 lbs @ 3 reps
1st set - 157 lbs @ 6 reps
2nd set - 134.5 lbs @ 7 reps
I only had 2 days rest from the last Dead Lift workout so I only did 2 working sets for Conventional Dead Lift.
Mondays are usually a Squat day but I can't really get the Back Squat right even after reading and watching guides on the internet. I don't have a knowledgeable training partner and most of the lifters in the gym are either newbies or "upper body exercises only" people. I considered the Leg Press but there is no Leg Press machine in the gym. The Dead Lift is the one I easily mastered and I am able to maintain focus. I already did a "Dead Lift only, no Squat" routine before but I stalled at 170 lbs due to every session is done to the point of failure. I will see if I can get it right this time
Main Exercise 2 - Barbell Bench Press
warm up 1 - 82 lbs @ 3 reps
warm up 2 - 82 lbs @ 3 reps
1st set - 142 lbs @ 6 reps
2nd set - 122 lbs @ 8 reps
3rd set - 112 lbs @ 10 reps
In the second set, I tried to use a much closer to shoulder width grip because I am experiencing a slight pain in the right wrist when the barbell is at the highest position. The slight wrist pain has been persisting for 2 workout sessions. The pain was gone in the 2nd working set when I used a much closer to shoulder width grip. I also felt more confident to lower the barbell much closer to my chest. However, I still have to see its effects in the 1st working set
Have you tried box squats before? They really help with correcting the forward lean, and also teach one how to squat correctly. Also, what type of shoe are you wearing when squatting?
Why are you only doing 1 accessory exercise bro? Sorry to say, but what you are doing isn't going to yield much results. You need to do more work - period. Being that you can only hit the gym 2x per week means you should be doing alot more exercises than only 3 per session. Add in some inclines, cgbp, bb rows, pulldowns, pullups, good mornings, reverse hypers, leg curls, dips, militaries, db presses, skullcrushers, curls, etc etc. Also get off that pyramidding DOWN stuff. Start pyramidding up. Make your last set the heaviest one - your muscles & tendons will "remember" that next workout. Not to mention a muscle is stronger when it is generally warmer AND has already been exposed to some heavy weight compared to only light warm-ups.
tuloy tuloy na yung progress mo sa DL ah! at hindi bumababa sa 6 reps yung 1st set mo, nice! kaya na siguro yan 200lbs 2-3 reps hehehe . up 6lbs ka na din sa timbang. keep it up!
tuloy tuloy na yung progress mo sa DL ah! at hindi bumababa sa 6 reps yung 1st set mo, nice! kaya na siguro yan 200lbs 2-3 reps hehehe . up 6lbs ka na din sa timbang. keep it up!
thanks, bro
hinay-hinay pa rin kahit nakaka-tempt kanina ang 172 lbs. inisip ko na lang yung failures ko kaya 167 lbs lang binuhat ko
twice a week ko na i-train conven DL dahil di na ako ang squat. baka 2.5 lbs increase lang ang gawin ko this coming Friday
ginawa ko na ring dalawa ang accessory exercise pero I have to remove 1 working set from the dead lift
I hope I'm on the right track now
@ riddler
Quick question lang about the 400g of carbs:
1 cup of rice = 45g carbs
400g carbs = 9 cups of rice
So you are eating 9 cups of rice on your post-workout meal? That's one helluva of an appetite. Sulit na sulit bro kung kakain ka sa mang inasal.
oo, malakas ako kumain pagkatapos ng fasted training
sa 2nd meal ko, which is also the last meal, bumanat ako uli ng 250g of carbs from white rice. he he
pero sa rest days, mostly from fats ko kinukuha ang calories ko
how do you feel now compared the past weeks? sana ayos na din recovery mo at energetic ka na everyday. magandang sign ang strength increase and weight gain. ok na siguro yung set up mo na ganyan for now, kung magdadagdag ka ng accessory work sa deload week mo na gawin.
Woke up today at 5:10AM. Sleep was 5 to 6 hours only
Even with just that amount of sleep, I don't feel sluggish or weak right after waking up. Drank a cup of pure coffee and left home around 5:55AM
Arrived at work around 7:30AM. I still felt alert or energetic even after the effects of coffee has worn off. Before the deload, I feel sluggish in the morning when the effects of coffee has worn off. Sometimes, even a strong dosage of coffee won't do
Though I still have some trouble sleeping at 8PM or 9PM, I feel good now compared before
It's a non-training day today for me but I got a "free" workout during my train ride from MRT3 Cubao station to MRT3 Guadalupe station. It's so jam-packed I had to tighten my abs, glutes, and leg muscles so I won't be pushed easily.
Comments
http://oi41.tinypic.com/2vu0ea1.jpg
Edit: I stand corrected, i was actually thinking/referring about drop sets and not RPT about my first question earlier and not RPT. i was kinda lightheaded yesterday :P
Kasi kung leangains , you have to follow the standard 3 x a week routine with RPT split eh, kasi dun nagbabase ang gains / fat loss mo bro sa 3x surplus 4x rest days deficits which is the basics.
Kung 5 rest days ka tapos deficits pa, talagang konti lang magagain mo dyan if you just only had 2 days surplus.
Kung ako, normal na maintenance eating lang and no IF or still practicing the 8 hour eating window, then lift bad ass weights on your 2 days split. If you want to get stronger then eat your maintenance or higher caloric intake.
Just my take as a LG'er din.
body weight - 158 lbs (measured at 8:30AM right after waking up)
training time start - 9:40 AM
training time end - 10:30 AM
Main Exercise 1 - Back Squat
warm up - olympic bar only @ 6 reps
1st set - 82 lbs @ 5 reps
2nd set - 82 lbs @ 5 reps
3rd set - 82 lbs @ 5 reps
Main Exercise 2 - Bench Press
warm up - push up @ 4 reps
warm up - 102 lbs @ 4 reps
1st set - 137 lbs @ 6 reps
2nd set - 124.5 lbs @ 7 reps
3rd set - 112 lbs @ 8 reps
Accessory Exercise 1 - Chin Up
1st set - BW @ 8 reps
2nd set - BW @ 5 reps
Post Workout Meal
- 250g of carbs from white rice and 2 bananas
- half roasted chicken (whole breast part and 2 wings)
- after 2 hours from my post workout meal, one slice of blueberry cheese cake and one slice of banofee cake (cakes bought from Banapple)
body weight - (forgot to measure)
training time start - 11:25 AM
training time end - 12:20 PM
Main Exercise 1 - Conventional Dead Lift
warm up 1 - 102 lbs @ 3 reps
warm up 2 - 102 lbs @ 3 reps
1st set - 152 lbs @ 6 reps
2nd set - 134.5 lbs @ 7 reps
3rd set - 122 lbs @ 8 reps
Main Exercise 2 - Push Press
warm up 1 - Olympic bar only @ 3 reps
warm up 2 - 42 lbs @ 3 reps
1st set - 74.5 lbs @ 6 reps
2nd set - 64.5 lbs @ 7 reps
3rd set - 52 lbs @ 8 reps
Accessory Exercise 1 - Kroc Row
1st set - 35 lbs @ 7 reps
2nd set - 40 lbs @ 15 reps
body weight - not measured
training time start - 09:40 AM
training time end - 10:20 AM
Main Exercise 1 - Conventional Dead Lift
warm up 1 - 102 lbs @ 3 reps
warm up 2 - 102 lbs @ 3 reps
1st set - 157 lbs @ 6 reps
2nd set - 134.5 lbs @ 7 reps
I only had 2 days rest from the last Dead Lift workout so I only did 2 working sets for Conventional Dead Lift.
Mondays are usually a Squat day but I can't really get the Back Squat right even after reading and watching guides on the internet. I don't have a knowledgeable training partner and most of the lifters in the gym are either newbies or "upper body exercises only" people. I considered the Leg Press but there is no Leg Press machine in the gym. The Dead Lift is the one I easily mastered and I am able to maintain focus. I already did a "Dead Lift only, no Squat" routine before but I stalled at 170 lbs due to every session is done to the point of failure. I will see if I can get it right this time
Main Exercise 2 - Barbell Bench Press
warm up 1 - 82 lbs @ 3 reps
warm up 2 - 82 lbs @ 3 reps
1st set - 142 lbs @ 6 reps
2nd set - 122 lbs @ 8 reps
3rd set - 112 lbs @ 10 reps
In the second set, I tried to use a much closer to shoulder width grip because I am experiencing a slight pain in the right wrist when the barbell is at the highest position. The slight wrist pain has been persisting for 2 workout sessions. The pain was gone in the 2nd working set when I used a much closer to shoulder width grip. I also felt more confident to lower the barbell much closer to my chest. However, I still have to see its effects in the 1st working set
Accessory Exercise 1 - Kroc Row
1st set - 40 lbs @ 20 reps
Did an all-out set for 20 reps. Will target 25 reps before hitting 45 lbs
Post-workout meal
- 1 serving of ProMatrix 7 whey protein powder
- 10 pieces of 8-inch Ineng's BBQ
- 4 cups of rice
- 1 slice of Banoffee cake from Banapple
Why are you only doing 1 accessory exercise bro? Sorry to say, but what you are doing isn't going to yield much results. You need to do more work - period. Being that you can only hit the gym 2x per week means you should be doing alot more exercises than only 3 per session. Add in some inclines, cgbp, bb rows, pulldowns, pullups, good mornings, reverse hypers, leg curls, dips, militaries, db presses, skullcrushers, curls, etc etc. Also get off that pyramidding DOWN stuff. Start pyramidding up. Make your last set the heaviest one - your muscles & tendons will "remember" that next workout. Not to mention a muscle is stronger when it is generally warmer AND has already been exposed to some heavy weight compared to only light warm-ups.
body weight - 159 lbs (measured after workout)
training time start - 11:15 AM
training time end - 12:15 PM
Main Exercise 1 - Conventional Dead Lift
warm up 1 - 102 lbs @ 3 reps
warm up 2 - 102 lbs @ 3 reps
1st set - 162 lbs @ 6 reps
2nd set - 137 lbs @ 8 reps
Main Exercise 2 - Push Press
warm up 1 - Olympic bar only @ 3 reps
warm up 2 - 42 lbs @ 3 reps
1st set - 77 lbs @ 6 reps
2nd set - 62 lbs @ 7 reps
3rd set - 54.5 lbs @ 8 reps
Accessory Exercise 1 - Kroc Row
1st set - 40 lbs @ 21 reps
Accessory Exercise 2 - Neutral-grip Chin Up
1st set - bodyweight @ 3 reps
Post-workout Meal
- chicken thigh fillet adobo
- 300g of carbs from white rice
- 3 bananas (saba)
2x a week ka pa din ba makapag train?
yes, bro, 2x a week pa rin.
oo, kasama na yung 32-lb oly bar
I'm considering all the suggestions made by the PBB members pero one variable at a time muna ang binabago ko
di na ako nag-train to failure at dinagdagan ko rin ang accessory exercise
i feel good now compared before and excited ako na ma-break yung 170 lbs @ 3 reps sa conventional dead lift
@ DSmallDivide
sir, kaka-train ko lang po ngayon.
pero sige, try ko po sumama bukas, nood lang ako at kuha ng tips sa masters
anong oras po ba ang training ?
Punta ka bukas hehehe
body weight - 161 lbs (measured after workout)
training time start - 9:45 AM
training time end - 10:45 AM
Main Exercise 1 - Conventional Dead Lift
warm up 1 - 102 lbs @ 3 reps
warm up 2 - 102 lbs @ 3 reps
1st set - 167 lbs @ 6 reps
2nd set - 147 lbs @ 7 reps
Main Exercise 2 - Flat Barbell Bench Press
warm up 1 - 82 @ 3 reps
warm up 2 - 92 lbs @ 3 reps
1st set - 132 lbs @ 6 reps
2nd set - 117 lbs @ 7 reps
3rd set - 107 lbs @ 8 reps
^ I reduced the load (142 lbs to 132 lbs) to get a "feel" of shoulder-width grip in the 1st set
Accessory Exercise 1 - Neutral-grip Chin Up
1st set - body weight @ 6 reps
Accessory Exercise 2 - Kroc Row
1st set - 40 lbs @ 20 reps
Post-workout Meal
- chicken thigh adobo
- 400g of carbs from white rice
Quick question lang about the 400g of carbs:
1 cup of rice = 45g carbs
400g carbs = 9 cups of rice
So you are eating 9 cups of rice on your post-workout meal? That's one helluva of an appetite. Sulit na sulit bro kung kakain ka sa mang inasal. :lol
thanks, bro
hinay-hinay pa rin kahit nakaka-tempt kanina ang 172 lbs. inisip ko na lang yung failures ko kaya 167 lbs lang binuhat ko
twice a week ko na i-train conven DL dahil di na ako ang squat. baka 2.5 lbs increase lang ang gawin ko this coming Friday
ginawa ko na ring dalawa ang accessory exercise pero I have to remove 1 working set from the dead lift
I hope I'm on the right track now
@ riddler
oo, malakas ako kumain pagkatapos ng fasted training
sa 2nd meal ko, which is also the last meal, bumanat ako uli ng 250g of carbs from white rice. he he
pero sa rest days, mostly from fats ko kinukuha ang calories ko
sana magtuloy-tuloy na
by the way, halimaw ka pala
thanks
Even with just that amount of sleep, I don't feel sluggish or weak right after waking up. Drank a cup of pure coffee and left home around 5:55AM
Arrived at work around 7:30AM. I still felt alert or energetic even after the effects of coffee has worn off. Before the deload, I feel sluggish in the morning when the effects of coffee has worn off. Sometimes, even a strong dosage of coffee won't do
Though I still have some trouble sleeping at 8PM or 9PM, I feel good now compared before
It's a non-training day today for me but I got a "free" workout during my train ride from MRT3 Cubao station to MRT3 Guadalupe station. It's so jam-packed I had to tighten my abs, glutes, and leg muscles so I won't be pushed easily.
Never again living in the north area!!!
Good thing that you can positively feel the effects of the deload to you. It's the beginning of something great brah!!!
WTF talaga dyan sa MRT3
sana ayusin muna nila ang service bago taasan ang singil
@ DSmallDivide
oo, madalas ako sa Market! Market!
daming yummy sales lady dito. he he