Mismo guys! Still trying to drill proper setting up on snatches. I know my back is rounded in the vid. I still have a long ways to go to snatching right! thanks for the concern. Much love
Conventional Deadlift
315lbs
rest-pause for a few seconds after 3rd rep. Might lower the poundage next time.
5x5
Back Squats
250 x 1
265 x 1
275 x 1 NEW PR.
Lat Pulldowns
100lbs slow and controlled reps 3x12
Kroc Rows
100lbs 3x12
Realized my left dominant hand is weaker in grip and strength when it comes to rowing. Possibly because of mixed grip in deadlifts. Pretty irritating. I can only get 5 clean reps with my left hand, and 8 straight with my right before form breaks down.
@rockcena, missed your question bro! Hindi naman ganun ka lalim, pero ta-try mo abutin at least! hehe..
Oct 19
Eclipse Gym
BW: 204lbs.
Felt really good training today after work. Made all kinds of gains training after work in the past haha
BP:
135x5
145x4
105x12x2
115x12
Narrow Grip Lat Pulls
100 x 12
110 x 12
120 x 8
135 x 5
145 x 5
Cable Rows
90 x 12
100 x 8
120 x 5
Dumbell Rows
95 x 5
Stalling on bench again, possibly got weaker at it.
Push ups
15
20
25
25
8
such doms ahuhuhu
Dips
5 sets of 2 (FUCK YES) Kaya ko na mag dips. Sobrang sakit nga lang sa traps ko haha. Parang pinapatay ako.
Pullup Negatives and Half Reps
Deadlift:
135 x 12
225 x 12
290 x 1
315 x 1
350 x 1 x 3
Hindi ko na na jejerk yung bar ngayon. May napanuod ako sa youtube na vid on taking the slack out off the bar. Pucha ngayon ko lang naintindihan yung meaning. I got this far jerking the shit out of it and my neck sometimes is fucked. Sobrang galing ng pulling the slack off.
Hmmmm.... so what i've been doing is what he calls "rounded-back" good morning well i just call it good mornings. I might consider adding the arched-back GMs and see if it will yield results for me.
Feel like another person this time around. Feel like pushing beyond the limit each WO.
Feel like kicking ass day after day after day. Feelsgoodbreaux.
Finally free from the girl problem I've had and got back to work in the kitchen again. Pretty much ignored her and her dude. Fuck em. I don't need their shit.
Met an entirely new batch of cooks that replaced most if not all of my colleagues since their contracts have ran out. Met a really cool chick nung plated banquet namin na 2000+packets and got along with her instantly. Went out together, had teenage fun and ended the adventure umaga na
feelsgoodman.cheers
OCT 20
Teamsports LPC
BW 92KG
Squats
200x8x2
250x5x3
(felt heavier for some reason, got weaker?)
Front Squats
150x3x2
100x8
2 sets of Goodmornings
Bodyweight Squats x 100
Home
snatch practice
jerk practice
10 burpees
30 push ups
20 squats
30 push ups
10 burpees
for time 3:44
dumbell rows 70lbs x 30 x 3
bicep curls 30lbs x 3 x 12
tangina deep down every guy has a primal urge to do a set of bicep curls. Nag give in na ako. Bicep curls rule haha.
For the truth is that I already know as much about my fate as I need to know. The day will come when I will die. So the only matter of consequence before me is what I will do with my allotted time. I can remain on shore, paralyzed with fear, or I can raise my sails and dip and soar in the breeze.
Ito yung sinasabi kong magpapa tattoo ako ng 8" na chef knife nung sunday ko lang napagawa. Natupad rin hahaha!
Next tattoo project is a grizzly bear deadlifting a tree branch with honey combs for plates or something in that manner.
Yung plate consists off
Cheesy Scrambled Eggs w/ tomatoes and onions
Homemade Pork Tapa bone in.
Hotdog na ginisa sa garlic at sibuyas at kunting pan made caramel na nag co-coat sakanya.
At Purefoods na corned beef na ginisa sa onions,garlic,tomatoes at sili.
Yung Scrambled Eggs
parmesan, butter, milk, onions, tomatoes, pepper, salt.
Pork Tapa marinade is
sliced lemon, toyo, suka, simple sugar syrup(2:1 ratio of sugar and water brought to a boil and reduced till desired consistency is reached),
worcestershire mccormick, pineapple juice, freshly crushed peppercorns.
yung hotdog mahilig kasi ako sa matamis, baka di niyo matripan nag gagawa ako ng caramel tapos ginigisa ko yung hotdog at sibuyas dun.
sugar+butter+cream+hotdog
haha. Next time post ko yung mga niluluto ko sa work na puede pang BB diet.
Happy Monday WORLD
It is comforting to know
That grace beauty and wisdom
Will see you through
That you can bless life with your light
That you can make a difference
By the quality of your willingness
To be present with LOVE
That you can heal while your healing
That you can soar while being still
That you can access your purity
innocence beauty and wisdom
At will
Believe and achieve
Magnanimity and greatness your new skin
Integrity your shield
Peace of mind
Good health and joy
Your earthly treasure
Dance go beyond your fears
Abandon your comfort zone
Yes forget your story and live life
See and feel only
Holy sacred and divine
Carlos Santana
Matrabaho gawing masarap ng sobra ang chicken breast.
mostly ang masarap gawin sakanya i crust or i coat i deep fry or i oven ng sobrang lakas na temperature para hindi ma dry
at dahil hindi naman helti ang crusted o deep fried
Ito mga picks ko:
Lemon+olive oil+white wine+salt+pepper chicken breast grilled on both sides till browned tapos balot mo kaagad sa foil even if its raw inside. Continuous cooking. Let it rest for 3 minutes para pumasok yung init sa loob. Sobrang juicy ng chicken pag ganto
Butterflied Chicken breasts, stuffed with cheese, spinach at mushroom
so para siyang cordon bleu minus the deep fried coated part
fillet it, lagyan mo ng cheese, spinach at mushrooms inside tapos iroll mo na ulit.
grill it tapos ibalot mo ulit.
pinaka favorite ko gawin sa chicken breast isama sa stir fry.
butter
lemon marinated chicken breast strips
tubig+chicken cubes
cabbage
young corn
toge
leeks
mushrooms
kahit anong veggies
oyster sauce
dark soy
sesame oil
pepper
chili flakes.
etc.
Dali lang mag stir fry. Puede kayo maglaro with anything and everything.
ako dati ginagawa ko, steam chicken breast, pag ka steam mag salang ako ng bell peppers, red at green tapos brownrice, tapos halo halo lagay paminta tapos sabay sama nung breast hiniwa hiwa ko na, lagay kaunting oyster sauce. uhm sarap. ahehe!
yan na rin ginagawa ko parang rice toppings eh para mabilis kainin haha, kaso umay padin gusto ko lang sa breaded kahit umaga ko lahat lutuin di nasisira, pag kase grilled/steamed pag dating ng gabi medjo maasim na lalo na yung maliliit na taba kasuka lol
Gets ko na kung bakit hindi ko kaya mag DL's sa kalawanging gym ng alam kong kaya ko buhatin di tulad sa Eclipse haha
Sans having weightlifting chalk Kasi pala yung bar rito samin napaka taba. Pinalitan ko ng 6ft
long bar na kasing nipis ng standard oly bar at nakapag set ako ng bagong PR sa Gym na yun.
Teamsports Gym
Oct 22,2013
4PM
BW: 92KG
5g pre-w/o creatine
2 cobra smart + 3 coffee san miguel strong 3-1 = crazy energi.
Dips
5 sets of 2 reps
Sumasakit traps ko sa dips normal lang ba to sa simula?
Deadlift
300lbs 3 sets of 5 reps
280 2 sets of 8 reps
Pull up negatives
Dead hanging pull ups for time
half-assed pull ups. (feel like I'm almost there!!! HAHA)
Tried overhead pressing again. Na overcome ko na yung problem ko. Due to bad form pala. Dati yung elbows ko tucked in. It should be naka taas pala ng kunti sabi ni Uncle Rippetoe. Got weaker at it pero at least I'm doing it right now.
OHP
70 x 5
80 x 5
85 x 5
90 x 1
BP
145 x 5 (nabalik na! AHA!)
140 x 5 x 2
140 x 3
C&J singles
110
Power Clean singles
135
Speed DL's
100 to 250
Deficit DL's of 2 45 plates
300lbs x 5 x 2
DL
345 x 1 (felt lighter at the bottom could've pulled it for a double or triple I think.)
What's your Why?
and it's got me thinking. Oo nga ano, what is my why? Why did I start and why do I continue? What keeps me motivated?
So i grabbed a pen and wrote, here's what I came up with. Share ko na sa journal ko para mabalikan ko paminsan minsan.
It's helped me become a stronger version of myself (Elliot hulse, strengthcamp crew lol)
Seriously though. I grew up as a weak, oft bullied very overweight low self esteemed boy, was witty and full of character because of that and being stuck watching old movies and playing vidja games. Wasn't really good at socializing with people at all. Lifting heavy has helped me understand more about the human nature, the power of will and perseverance and the benefit of hardwork put into a certain matter and it certainly boosted my self-image into positive epic proportions.
I've gotten to a point where I said never again and pushed one step forward and never looked back.
My Why?
It's nice being able to leap, run, climb walls, gates, skip, hop, bounce, row boats and go skateboarding.
It's great not being out of breath and sweaty after walking 5 minutes outside.
It's epic being able to do have an obstacle before you and overcoming it head on instead of tip toe-ing around the problem, lifting has taught me that much.
It's nice to be able to pursue women without feeling inadequate.
It's great to know that you, stripped down to the core are worthy of being loved and liked because you yourself have put in much effort and love to keeping fit and healthy. If that makes sense.
It's epic being better at sex (that hip drive from squatting, glute thrust from DL's yo.)
Ngaun lang ulet nagka time to visit PBB, medyo naging busy sa work, then nag try lang ako bisitahin at magbasa dito sa 1st page ng journal mo and wow! Eto ang isa sa mga nakita kong malupet na transformation.
I will continue to read your journal later. Mukang marami rin ako matutunan dito when it comes to preparing my meal.
Last word ...ENVY! ... you got the stuffs man! food and equipments ... all you need to do is maging consistent at hindi mawala yung motivation.
Comments
Oct 12, 2013
BW: 200lbs
Front Squats
135 x 12 x 3
Conventional Deadlift
315lbs
rest-pause for a few seconds after 3rd rep. Might lower the poundage next time.
5x5
Back Squats
250 x 1
265 x 1
275 x 1 NEW PR.
Lat Pulldowns
100lbs slow and controlled reps 3x12
Kroc Rows
100lbs 3x12
Realized my left dominant hand is weaker in grip and strength when it comes to rowing. Possibly because of mixed grip in deadlifts. Pretty irritating. I can only get 5 clean reps with my left hand, and 8 straight with my right before form breaks down.
Teamsports
BW: 204lbs
OCT 16, 2013
Practicing proper set up and bracing my core
finally learned how to "take the slack off" the bar.
Speed Deadlifting:
singles starting with 150 increasing 10lbs per single, stopped at 270lbs.
Deficit Deadlift Singles of a 50lbs plate
250lbs x 20
Lat Pulls
115 3x12
Cable Rows
100 3x12
Kroc Rows
100 3x12
Arched back Good Mornings
150 3x8
Rounded back good mornings
100 3x8
Hammie Leg Raises
140 3x12
Rear delt raises
10lbs 4x12
Side Raises
20lbs 3x8
This might help sir DS!
:sport:
Oct 19
Eclipse Gym
BW: 204lbs.
Felt really good training today after work. Made all kinds of gains training after work in the past haha
BP:
135x5
145x4
105x12x2
115x12
Narrow Grip Lat Pulls
100 x 12
110 x 12
120 x 8
135 x 5
145 x 5
Cable Rows
90 x 12
100 x 8
120 x 5
Dumbell Rows
95 x 5
Stalling on bench again, possibly got weaker at it.
Push ups
15
20
25
25
8
such doms ahuhuhu
Dips
5 sets of 2 (FUCK YES) Kaya ko na mag dips. Sobrang sakit nga lang sa traps ko haha. Parang pinapatay ako.
Pullup Negatives and Half Reps
Deadlift:
135 x 12
225 x 12
290 x 1
315 x 1
350 x 1 x 3
Hindi ko na na jejerk yung bar ngayon. May napanuod ako sa youtube na vid on taking the slack out off the bar. Pucha ngayon ko lang naintindihan yung meaning. I got this far jerking the shit out of it and my neck sometimes is fucked. Sobrang galing ng pulling the slack off.
Hmmmm.... so what i've been doing is what he calls "rounded-back" good morning well i just call it good mornings. I might consider adding the arched-back GMs and see if it will yield results for me.
Feel like kicking ass day after day after day. Feelsgoodbreaux.
Finally free from the girl problem I've had and got back to work in the kitchen again. Pretty much ignored her and her dude. Fuck em. I don't need their shit.
Met an entirely new batch of cooks that replaced most if not all of my colleagues since their contracts have ran out. Met a really cool chick nung plated banquet namin na 2000+packets and got along with her instantly. Went out together, had teenage fun and ended the adventure umaga na
feelsgoodman.cheers
OCT 20
Teamsports LPC
BW 92KG
Squats
200x8x2
250x5x3
(felt heavier for some reason, got weaker?)
Front Squats
150x3x2
100x8
2 sets of Goodmornings
Bodyweight Squats x 100
Home
snatch practice
jerk practice
10 burpees
30 push ups
20 squats
30 push ups
10 burpees
for time 3:44
dumbell rows 70lbs x 30 x 3
bicep curls 30lbs x 3 x 12
tangina deep down every guy has a primal urge to do a set of bicep curls. Nag give in na ako. Bicep curls rule haha.
For the truth is that I already know as much about my fate as I need to know. The day will come when I will die. So the only matter of consequence before me is what I will do with my allotted time. I can remain on shore, paralyzed with fear, or I can raise my sails and dip and soar in the breeze.
-Richard Bode
Teka. Kain muna.
Breakfast.
And for the food:
Omfgsjjdgshajalsprjrgddbsnejeiej
"We're all gonna make it brah" na saying hahaha.
KASI....WE'RE ALL GONNA MAKE IT BRAAAAHHH! HAHA
Okay na okay na sa food kahit sa bahay, basta bilang lang yung guestimate.
Oct 21
Teamsports
BW 92kg
Dips 5 sets of 2
Negative Pull ups
Half-assed reps Pull ups.
Push ups 3x25
BP:
135 x 5
140 x 5
140 x 5
145 x 3
100 x12 x 2
Snatch Practice from Power position
Jerk Practice
Core work.
Taking a light day since I didn't want to take an off and practiced Oly lifts instead.
Shit that food is something!
Kakagutom!!
Next tattoo project is a grizzly bear deadlifting a tree branch with honey combs for plates or something in that manner.
Yung plate consists off
Cheesy Scrambled Eggs w/ tomatoes and onions
Homemade Pork Tapa bone in.
Hotdog na ginisa sa garlic at sibuyas at kunting pan made caramel na nag co-coat sakanya.
At Purefoods na corned beef na ginisa sa onions,garlic,tomatoes at sili.
Yung Scrambled Eggs
parmesan, butter, milk, onions, tomatoes, pepper, salt.
Pork Tapa marinade is
sliced lemon, toyo, suka, simple sugar syrup(2:1 ratio of sugar and water brought to a boil and reduced till desired consistency is reached),
worcestershire mccormick, pineapple juice, freshly crushed peppercorns.
yung hotdog mahilig kasi ako sa matamis, baka di niyo matripan nag gagawa ako ng caramel tapos ginigisa ko yung hotdog at sibuyas dun.
sugar+butter+cream+hotdog
haha. Next time post ko yung mga niluluto ko sa work na puede pang BB diet.
It is comforting to know
That grace beauty and wisdom
Will see you through
That you can bless life with your light
That you can make a difference
By the quality of your willingness
To be present with LOVE
That you can heal while your healing
That you can soar while being still
That you can access your purity
innocence beauty and wisdom
At will
Believe and achieve
Magnanimity and greatness your new skin
Integrity your shield
Peace of mind
Good health and joy
Your earthly treasure
Dance go beyond your fears
Abandon your comfort zone
Yes forget your story and live life
See and feel only
Holy sacred and divine
Carlos Santana
Matrabaho gawing masarap ng sobra ang chicken breast.
mostly ang masarap gawin sakanya i crust or i coat i deep fry or i oven ng sobrang lakas na temperature para hindi ma dry
at dahil hindi naman helti ang crusted o deep fried
Ito mga picks ko:
Lemon+olive oil+white wine+salt+pepper chicken breast grilled on both sides till browned tapos balot mo kaagad sa foil even if its raw inside. Continuous cooking. Let it rest for 3 minutes para pumasok yung init sa loob. Sobrang juicy ng chicken pag ganto
Butterflied Chicken breasts, stuffed with cheese, spinach at mushroom
so para siyang cordon bleu minus the deep fried coated part
fillet it, lagyan mo ng cheese, spinach at mushrooms inside tapos iroll mo na ulit.
grill it tapos ibalot mo ulit.
pinaka favorite ko gawin sa chicken breast isama sa stir fry.
butter
lemon marinated chicken breast strips
tubig+chicken cubes
cabbage
young corn
toge
leeks
mushrooms
kahit anong veggies
oyster sauce
dark soy
sesame oil
pepper
chili flakes.
etc.
Dali lang mag stir fry. Puede kayo maglaro with anything and everything.
ako dati ginagawa ko, steam chicken breast, pag ka steam mag salang ako ng bell peppers, red at green tapos brownrice, tapos halo halo lagay paminta tapos sabay sama nung breast hiniwa hiwa ko na, lagay kaunting oyster sauce. uhm sarap. ahehe!
Sans having weightlifting chalk Kasi pala yung bar rito samin napaka taba. Pinalitan ko ng 6ft
long bar na kasing nipis ng standard oly bar at nakapag set ako ng bagong PR sa Gym na yun.
Teamsports Gym
Oct 22,2013
4PM
BW: 92KG
5g pre-w/o creatine
2 cobra smart + 3 coffee san miguel strong 3-1 = crazy energi.
Dips
5 sets of 2 reps
Sumasakit traps ko sa dips normal lang ba to sa simula?
Deadlift
300lbs 3 sets of 5 reps
280 2 sets of 8 reps
Pull up negatives
Dead hanging pull ups for time
half-assed pull ups. (feel like I'm almost there!!! HAHA)
clean practice
power clean practice
Oct, 23
Teamsports
92kg
5g creatine
3 cups of black coffee
Dips
8 sets of 1 or 2 or 3 (16 reps in total)
Tried overhead pressing again. Na overcome ko na yung problem ko. Due to bad form pala. Dati yung elbows ko tucked in. It should be naka taas pala ng kunti sabi ni Uncle Rippetoe. Got weaker at it pero at least I'm doing it right now.
OHP
70 x 5
80 x 5
85 x 5
90 x 1
BP
145 x 5 (nabalik na! AHA!)
140 x 5 x 2
140 x 3
C&J singles
110
Power Clean singles
135
Speed DL's
100 to 250
Deficit DL's of 2 45 plates
300lbs x 5 x 2
DL
345 x 1 (felt lighter at the bottom could've pulled it for a double or triple I think.)
What's your Why?
and it's got me thinking. Oo nga ano, what is my why? Why did I start and why do I continue? What keeps me motivated?
So i grabbed a pen and wrote, here's what I came up with. Share ko na sa journal ko para mabalikan ko paminsan minsan.
What's yours PBB peeps?
I will continue to read your journal later. Mukang marami rin ako matutunan dito when it comes to preparing my meal.
Last word ...ENVY! ... you got the stuffs man! food and equipments ... all you need to do is maging consistent at hindi mawala yung motivation.
Good luck bro!
Wala ako masyado cooking tips kasi hindi ko na dodoccument mga meals ko, guestimates kasi e haha.