Hahahahaha. LOL. Sige pag naging friend ko na sila sa FB (ung mga high end chicks, lasalitsa atenista assumptionista) iPM ko sa inyo pics. Pero for now kasi nasa "getting to know" stage pa lang at awkward pa i-add ko sila at baka isipin nilang patay na patay ako sa kanila (sa iba applicable lol).
Dami ditong class S at Class A na halimaw. Ung iba nag mo-model at naga-appear sa commercials/ads.
For 3 consecutive nights (Monday, Tuesday, Wednesday), my sleep is only 5 to 6 hours. Maybe I could have lifted more if I had better sleep the past days
Main Exercise 2 - Push Press
warm up 1 - 32-lb olympic bar @ 6 reps
warm up 2 - 42 lbs @ 3 reps
1st set - 72 lbs @ 3 reps
^ I reduced the load (77 lbs to 72 lbs) because I was doing it wrong for the past weeks. According to Starting Strength book, the bar should rest on the shoulders before the jerk from the legs. Failed to complete 6 reps. Thinking of switching to Seated Dumbbell Overhead Press for next week
IMO you will see better results by doing 2-3 sets of the accessories, not just 1 set. Also, kroc rows & chins are inferior exercises to improve your dead compared to the array of exercises you have to choose from for posterior chain work dude. Btw, congrats on your progress, however I believe your progress would be more considering the afforementioned.
What compound accessory exercises can you suggest as alternatives for Kroc Row and Chin Up ?
Thanks
Rack pulls - place the pins at lower knee level and pack on the weight. You can use MUCH more weight obviously than normal deads. This will get you used to using much heavier weights than normal deads and soon your normal dead will soar.
Good mornings
Glute/ham raises
Leg curls (not compound, however hams play major role in pulling and stabilization)
So for example, one workout perhaps do 2 sets of rack pulls and 2 sets of glute/ham raises. Next workout do 2 sets of good mornings and 2 sets of leg curls. I'm talking about working sets - work hard, don't take it easy just bcoz they are "accessories".
A good workout overall. However, it seems my water intake increased. After the 2 main exercises, my 1-liter water was consumed already. Need to bring more water
I don't know if it's just coincidence but I have observed the ff:
taking creatine monohydrate 1 or 2 hours bedtime makes it difficult for me to fall asleep
eating Ineng's BBQ 1 or 2 hours before bedtime makes it difficult for me to fall asleep
Felt like crap yesterday due to losing sleep for 2 consecutive days
This morning, in a fasted state, I did a few body weight exercises. I weighed 163 lbs
circuit 1
chin ups @ 8 reps
push ups @ 20 reps
rested a bit (didn't count but I think it was less than 5 minutes)
circuit 2
chin ups @ 5 reps
push ups @ 12 reps
No rest between chin up and push up. In push up, feet was elevated ~2 feet above the ground
hindi ba busog na busog ka sir before bedtime kahit 1-2 hours before bedtime ka kumakaen? sa experience ko kasi hirap ako matulog kapag busog talaga kahit 1-2 hours before bedtime ang pagitan,
hindi ba busog na busog ka sir before bedtime kahit 1-2 hours before bedtime ka kumakaen? sa experience ko kasi hirap ako matulog kapag busog talaga kahit 1-2 hours before bedtime ang pagitan,
di naman ako nahihirapan matulog ng busog
kagabi lang ang last meal ko 1 hour before bedtime ay chicken + 200g of carbs from white rice + 2 slices of fruit cake
siguro, may chemical lang talaga yung Ineng's BBQ that interferes with melatonin (the hormone which makes us fall asleep)
training time start - 9:30 AM
training time end - 10:30 AM
Main Exercise 1 - Conventional Dead Lift
warm up 1 - 102 lbs @ 3 reps
warm up 2 - 102 lbs @ 3 reps
1st set - 122 lbs @ 8 reps
2nd set - 112 lbs @ 9 reps
3rd set - 102 lbs @ 10 reps
Main Exercise 2 - Flat Barbell Bench Press
warm up 1 - 82 lbs @ 4 reps
warm up 2 - 82 lbs @ 4 reps
1st set - 134.5 lbs @ 6 reps
2nd set - 122 lbs @ 7 reps
3rd set - 112 lbs @ 8 reps
Accessory Exercise 1 - Chin Up
1st set - body weight + 20 lbs @ 4 reps
2nd set - body weight @ 6 reps
I tried to do a Dynamic Effort for Conventional Dead Lift. I used 60% of 1RM and tried to do 10 to 12 reps for the 1st set. It felt relatively heavy and was only able to do 8 reps. I don't know if I was just not well rested. Before my training, I had trouble waking up. The alarm was ringing but I feel very sleepy, still wanted to sleep more but I forced to get up since I have to cook my meal for the day before training. I remember not having enough sleep last Saturday night due to sex. In the morning, I hit another round. Maybe sex sex sex + lack of sleep is not a good idea
Out of curiosity, I checked my training log to see how much I have improved when I implemented a deload
Conventional Dead Lift
March 03, 2013 - 172 lbs @ 4 reps - estimated 1RM of 188 lbs (body weight @ 150 lbs)
July 19, 2013 - 117 lbs @ 5 reps - estimated 1RM of 132 lbs (body weight @ 155 lbs)
September 06, 2013 - 177 lbs @ 6 reps - estimated 1RM of 206 lbs (body weight @ 163 lbs)
I increased my 1RM by 18 lbs but my body weight increased by 13 lbs. Comparing March and September, my 1RM increased by 9.6%. I don't know how to asses it since I stopped training Conventional Dead Lift in March and resumed it last July when I deloaded
Bench Press has not yet recovered even after the deload last July 2013.
Chin Up
May 20, 2013 - body weight + 15 lbs @ 7 reps - estimated 1RM of 200 lbs (body weight @ 152 lbs)
September 09, 2013 - body weiight + 20 lbs @ 4 reps - estimated 1RM of 200 lbs (body weight @ 163 lbs)
While the 1RM remained the same, I was actually weaker than before. In May 2013 my 1RM is 1.32x of body weight. This September 2013, my 1RM is only 1.23x of body weight
Only the Conventional Dead Lift improved. Other lifts are weaker than before
I think I need to take a break. I don't know how long
Bro, this might be a little harsh but you seem to over analyze everything. You over complicate everything which in fact is very simple. Lift, eat, rest, repeat. Once you get stuck, add MORE (pun intended). Lift MORE, eat MORE, rest MORE, repeat.
Now, if you aren't achieving your goals with your current methods then there is definitely something wrong. Don't you agree? Find the problem, be man enough to face it and deal with it (no lame excuses), then move on.
Shake things up. CHANGE. Try some crazy stuff. Nuff said.
Comments
heheheheh
oo nga, wag ka madamot
bigyan mo ako para naman ma-apply ko ang DL strength ko sa "standing" position. ha ha
^ dyan ako minsan gumagawa ng conditioning workout pag non-training day ko
tatlong 12-inch ang kinain ko for lunch
Dami ditong class S at Class A na halimaw. Ung iba nag mo-model at naga-appear sa commercials/ads.
oo, market! market! branch
masarap talaga BBQ ng Ineng's pero masakit sa bulsa
hanap na nga ako ng asawa para may magluluto na ng pagkain ko. he he
meron pa silang branch sa sm north
body weight - 161 lbs (measured while in the gym)
training time start - 11:20 AM
training time end - 12:10 PM
Main Exercise 1 - Conventional Dead Lift
warm up 1 - 102 lbs @ 3 reps
warm up 2 - 102 lbs @ 3 reps
warm up 3 - 102 lbs @ 1 reps
1st set - 172 lbs @ 6 reps
2nd set - 142 lbs @ 8 reps
^ Finally, I have broken my past record before the deload
182 lbs @ 3 reps = 193 lbs 1RM
172 lbs @ 6 reps = 200 lbs 1RM
Estimated 1RM increased by 3.6%
For 3 consecutive nights (Monday, Tuesday, Wednesday), my sleep is only 5 to 6 hours. Maybe I could have lifted more if I had better sleep the past days
Main Exercise 2 - Push Press
warm up 1 - 32-lb olympic bar @ 6 reps
warm up 2 - 42 lbs @ 3 reps
1st set - 72 lbs @ 3 reps
^ I reduced the load (77 lbs to 72 lbs) because I was doing it wrong for the past weeks. According to Starting Strength book, the bar should rest on the shoulders before the jerk from the legs. Failed to complete 6 reps. Thinking of switching to Seated Dumbbell Overhead Press for next week
Accessory Exercise 1 - Kroc Row
1st set - 50 lbs @ 13 reps
Accessory Exercise 2 - Neutral-grip Chin Up
1st set - bodyweight @ 6 reps
Overall, I'm still happy that my Dead Lift improved. I hope the progress continues
What compound accessory exercises can you suggest as alternatives for Kroc Row and Chin Up ?
Thanks
Rack pulls - place the pins at lower knee level and pack on the weight. You can use MUCH more weight obviously than normal deads. This will get you used to using much heavier weights than normal deads and soon your normal dead will soar.
Good mornings
Glute/ham raises
Leg curls (not compound, however hams play major role in pulling and stabilization)
So for example, one workout perhaps do 2 sets of rack pulls and 2 sets of glute/ham raises. Next workout do 2 sets of good mornings and 2 sets of leg curls. I'm talking about working sets - work hard, don't take it easy just bcoz they are "accessories".
body weight - 163 lbs (measured while in the gym)
training time start - 9:30 AM
training time end - 10:30 AM
Main Exercise 1 - Conventional Dead Lift
warm up 1 - 102 lbs @ 3 reps
warm up 2 - 102 lbs @ 3 reps
warm up 3 - 102 lbs @ 1 reps
1st set - 174.5 lbs @ 6 reps
2nd set - 144.5 lbs @ 8 reps
Main Exercise 2 - Flat Barbell Bench Press
warm up 1 - 82 lbs @ 4 reps
warm up 2 - 82 lbs @ 4 reps
1st set - 132 lbs @ 8 reps
2nd set - 114.5 lbs @ 10 reps
Accessory Exercise 1 - Neutral-grip Chin Up
1st set - bodyweight @ 7 reps
Accessory Exercise 2 - Kroc Row
1st set - 50 lbs @ 15 reps
A good workout overall. However, it seems my water intake increased. After the 2 main exercises, my 1-liter water was consumed already. Need to bring more water
taking creatine monohydrate 1 or 2 hours bedtime makes it difficult for me to fall asleep
eating Ineng's BBQ 1 or 2 hours before bedtime makes it difficult for me to fall asleep
Felt like crap yesterday due to losing sleep for 2 consecutive days
This morning, in a fasted state, I did a few body weight exercises. I weighed 163 lbs
circuit 1
chin ups @ 8 reps
push ups @ 20 reps
rested a bit (didn't count but I think it was less than 5 minutes)
circuit 2
chin ups @ 5 reps
push ups @ 12 reps
No rest between chin up and push up. In push up, feet was elevated ~2 feet above the ground
hindi ba busog na busog ka sir before bedtime kahit 1-2 hours before bedtime ka kumakaen? sa experience ko kasi hirap ako matulog kapag busog talaga kahit 1-2 hours before bedtime ang pagitan,
body weight - 163 lbs (measured while in the gym)
training time start - 10:40 AM
training time end - 11:30 AM
Main Exercise 1 - Conventional Dead Lift
warm up 1 - 102 lbs @ 3 reps
warm up 2 - 102 lbs @ 3 reps
warm up 3 - 132 lbs @ 1 reps
1st set - 177 lbs @ 6 reps
2nd set - 132 lbs @ 8 reps
Accessory Exercise 1 - Seated Dumbbell Press
warm up 1 - 15 lbs @ 8 reps
warm up 2 - 15 lbs @ 4 reps
1st set - 30 lbs @ 6 reps
2nd set - 25 lbs @ 8 reps
Accessory Exercise 2 - Neutral-grip Chin Up
1st set - bodyweight @ 7 reps
Accessory Exercise 3 - Kroc Row
1st set - 50 lbs @ 11 reps
I was only able to improve the Conventional Dead Lift. The other lifts suffered probably due to lack of sleep these past days
Still happy, though, coz the Conventional Dead Lift is my main concern right now
Rewarded myself with fruit cake
di naman ako nahihirapan matulog ng busog
kagabi lang ang last meal ko 1 hour before bedtime ay chicken + 200g of carbs from white rice + 2 slices of fruit cake
siguro, may chemical lang talaga yung Ineng's BBQ that interferes with melatonin (the hormone which makes us fall asleep)
body weight - 163 lbs (measured while in the gym)
training time start - 9:30 AM
training time end - 10:30 AM
Main Exercise 1 - Conventional Dead Lift
warm up 1 - 102 lbs @ 3 reps
warm up 2 - 102 lbs @ 3 reps
1st set - 122 lbs @ 8 reps
2nd set - 112 lbs @ 9 reps
3rd set - 102 lbs @ 10 reps
Main Exercise 2 - Flat Barbell Bench Press
warm up 1 - 82 lbs @ 4 reps
warm up 2 - 82 lbs @ 4 reps
1st set - 134.5 lbs @ 6 reps
2nd set - 122 lbs @ 7 reps
3rd set - 112 lbs @ 8 reps
Accessory Exercise 1 - Chin Up
1st set - body weight + 20 lbs @ 4 reps
2nd set - body weight @ 6 reps
I tried to do a Dynamic Effort for Conventional Dead Lift. I used 60% of 1RM and tried to do 10 to 12 reps for the 1st set. It felt relatively heavy and was only able to do 8 reps. I don't know if I was just not well rested. Before my training, I had trouble waking up. The alarm was ringing but I feel very sleepy, still wanted to sleep more but I forced to get up since I have to cook my meal for the day before training. I remember not having enough sleep last Saturday night due to sex. In the morning, I hit another round. Maybe sex sex sex + lack of sleep is not a good idea
Out of curiosity, I checked my training log to see how much I have improved when I implemented a deload
Conventional Dead Lift
March 03, 2013 - 172 lbs @ 4 reps - estimated 1RM of 188 lbs (body weight @ 150 lbs)
July 19, 2013 - 117 lbs @ 5 reps - estimated 1RM of 132 lbs (body weight @ 155 lbs)
September 06, 2013 - 177 lbs @ 6 reps - estimated 1RM of 206 lbs (body weight @ 163 lbs)
I increased my 1RM by 18 lbs but my body weight increased by 13 lbs. Comparing March and September, my 1RM increased by 9.6%. I don't know how to asses it since I stopped training Conventional Dead Lift in March and resumed it last July when I deloaded
Bench Press
June 14, 2013 - 147 lbs @ 7 reps - estimated 1RM of 176 lbs (body weight @ 155 lbs)
July 10, 2013 - 122 lbs @ 6 reps - estimated 1RM of 142 lbs (body weight @ 159 lbs)
September 02, 2013 - 132 lbs @ 8 reps - estimated 1RM of 164 lbs (body weight @ 163 lbs)
Bench Press has not yet recovered even after the deload last July 2013.
Chin Up
May 20, 2013 - body weight + 15 lbs @ 7 reps - estimated 1RM of 200 lbs (body weight @ 152 lbs)
September 09, 2013 - body weiight + 20 lbs @ 4 reps - estimated 1RM of 200 lbs (body weight @ 163 lbs)
While the 1RM remained the same, I was actually weaker than before. In May 2013 my 1RM is 1.32x of body weight. This September 2013, my 1RM is only 1.23x of body weight
Only the Conventional Dead Lift improved. Other lifts are weaker than before
I think I need to take a break. I don't know how long
Now, if you aren't achieving your goals with your current methods then there is definitely something wrong. Don't you agree? Find the problem, be man enough to face it and deal with it (no lame excuses), then move on.
Shake things up. CHANGE. Try some crazy stuff. Nuff said.
hehe
I agree with this.
Good read regarding your situation right now. Check out bullet points 2, 3, 4 and 6. Thoughts?