@roshinobu: kung mahina yung left side mo hindi na kelangan mas bigatan pa yung poundage sa side na yun dahil mas mageexert na sya ng effort sa mga lifts mo. example pag nag DB curl ka ng 30lbs each arm, relax lang yung right side mo pero yung left parang 40lbs ang binubuhat. kaya bakit mo pa dadagdagan kung hirap na sya. gets? makakahabol din yan. ginawa ko na din kasi yang diskarteng ganyan dati pero naoobserve ko na hindi sya worth it lalo na kung hindi naman malaki yung diffrence sa size ng magkabilang side. at ok lang kung bicep/tricep or calves lang ang pinapantay mo, remember na yung ibang muscles e naaactivate din sa bawat galaw mo kaya pag uneven yung weight baka long term uneven delts, traps, hams-quads, bi-tris etc. ang kalabasan
thanks sir vinch, very informative.. iadd ko nalang sa bro science yung doing uneven weights.. hahaha
my stats yesterday:
Flat DB Bench Press - 3 sets x 5 = 40 lbs ea
Incline BB Bench Press - 2 x 5 = 80 lbs
Dips - 2 x 5
Seated DB Military Press - 3 x 8 = 25 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 15 lbs ea
Push Downs - 2 x 8 = 8 plates
Cable Crossover - 2 x 8 = 3 plates ea
Continuing my Strengh-Endurance Training Experiment. My stats for today:
Flat DB Bench Press - 8 sets x 5 = 35 lbs ea
Incline BB Bench Press - 8 x 5 = 70 lbs
Dips - 8 x 5 (Bench)
Seated DB Military Press - 8 x 5 = 20 lbs ea
Overhead DB Extensions - 8 x 5 = 25 lbs
Side Laterals - 10 x 5 = 15 lbs ea
Push Downs - 10 x 5 = 6 plates
Cable Crossover - 10 x 5 = 3 plates ea
I wasn't able to lift for the past week because of my grandpa's wake, diet and rest also went out of the window. I'm excited to lift again by monday :flex:
just got back to lifting and a quarter of my way through I already felt swamped, I don't know if it's the 1 week hiatus or my alteration to the program i've been using. I already felt down and extremely thirsty early on with surprising loss of breath. I wasn't focused on form, not even taking full ROMs into account.
my stats for today:
Deadlift - 8 sets x 5 = 120 lbs
Chins - 6 sets x 3
Dumbell Rows - 10 x 5 = 35 lbs
Close-grip Pull downs - 10 x 5 = 7 plates
Barbel Curls - 3 x 8 = 30 lbs
Hammer Curls - 3 x 8 = 15 lbs
eventually I reverted back somewhat to the original program and am planning to take it simple from now on :banghead:
Flat DB Bench Press - 3 sets x 5 = 40 lbs ea
Incline BB Bench Press - 2 x 5 = 80 lbs
Dips - 2 x 5
Seated DB Military Press - 3 x 8 = 25 lbs ea
Overhead DB Extensions - 2 x 8 = 35 lbs
Side Laterals - 2 x 8 = 15 lbs ea
Push Downs - 2 x 8 = 8 plates
Cable Crossover - 2 x 8 = 3 plates ea
Squats 4 x 5 = 100 lbs
Straight leg Deadlift 3 x 5 = 120 lbs
Stationery Lunges 2 x 8 = 25 lbs ea
Step ups 2 x 8 = 20 lbs ea
Leg Curl + Leg press Superset 2 x 8 = 85 lbs / 140 lbs
Seated Calf Raises 3 x 8 = 100 lbs
was silently minding my own business when someone dragged me to a conversation regarding leg training "pare, ako dati nagtetrain din ng legs pero tinigil ko kasi hindi naman lumalaki. nagkakamuscle lang." :huh
another guy said, lalawlaw daw ang skin sa hita pag tumigil ng pagtrain ng legs kaya he never started. and all i could respond with was "ok" numerous times. the best thing that happened was when another guy even approached me and told me to poke his thighs and told us he keeps "training" it but it just went solid and never grew. and I was like "yeah, genetics talaga iba iba." pero honestly, for a way bigger guy than me with an already big upper body you'd expect a bit more. heck, my scrawny little forearms were bigger than his calves! they were straight as a stick.
in the end, I didn't know what they wanted from me, seemed like they wanted me to not train my legs like them. I'm not judgmental and they can do whatever they wanted, however they wanted in their training, but they could have had at least the decency to leave a guy alone with his program. Only because they weren't doing it, they start a campaign suggesting other people not do it too.
^lol wag mo pansinin un. daming ganyan sa gym saka ang mga famous quarter rep guys haha
naaala ko nung hinintay kong matapos yung isang muscular na nag-qua-quarter rep curl sa squat rack, tapos na-weighted pull-up pero assisted. :banghead:
Squats 4 x 5 = 100 lbs
Straight leg Deadlift 3 x 5 = 120 lbs
Stationery Lunges 2 x 8 = 25 lbs ea
Step ups 2 x 8 = 20 lbs ea
Leg Curl + Leg press Superset 2 x 8 = 85 lbs / 140 lbs
Seated Calf Raises 3 x 8 = 100 lbs
was silently minding my own business when someone dragged me to a conversation regarding leg training "pare, ako dati nagtetrain din ng legs pero tinigil ko kasi hindi naman lumalaki. nagkakamuscle lang." :huh
another guy said, lalawlaw daw ang skin sa hita pag tumigil ng pagtrain ng legs kaya he never started. and all i could respond with was "ok" numerous times. the best thing that happened was when another guy even approached me and told me to poke his thighs and told us he keeps "training" it but it just went solid and never grew. and I was like "yeah, genetics talaga iba iba." pero honestly, for a way bigger guy than me with an already big upper body you'd expect a bit more. heck, my scrawny little forearms were bigger than his calves! they were straight as a stick.
in the end, I didn't know what they wanted from me, seemed like they wanted me to not train my legs like them. I'm not judgmental and they can do whatever they wanted, however they wanted in their training, but they could have had at least the decency to leave a guy alone with his program. Only because they weren't doing it, they start a campaign suggesting other people not do it too.
I'm gonna put this bluntly so bear with me. That is what you call insecurity at it's finest bro. feeling kasi nila nababawasan pagkalalaki nila pag may nakikita sila na gumagawa ng hindi nila ginagawa and worst mas malakas pa sa kanila. Kaya to save face, they pull the "seniority card" and cloak their insecurities in the premise of giving a "sound" advice to someone who is new to the game.
My take, leave them be and continue doing whatever you are doing. pag lumaki ka and nagkalaman eventually they'll most likely question themselves and prolly ask you how did you get big as you are. then you could tell them, "I made sure i never skipped leg day" hahaha
salamat sa comments niyo regarding sa mga nirant ko, akala ko nasisingle out lang ako sa gym na pinupuntahan ko yun pala natural lang talaga kahit sa iba. actually almost every leg day ganun ang scenario dun sa gym, someone just has to comment on leg training. unfortunately for them, wala kong plano magparecruit sa kanila. :P
on a good note, i forgot to mention na finree up na ng gym owner yung squat rack (dati kasi tinabi lang with other random stuff and ayaw ipagamit). after a couple of weeks squatting awkwardly on a bench press rack, finally nakapwesto na yung squat rack sa gym and that's why nataasan ko yung poundage to 100. (still a novice but it's a big improvement for me lol). I don't want to take any credit sa pasimpleng pangungulit ko na ipagamit na uli yung rack, :lol all that matters is I can train my squats better from now on. :sport:
maganda nga sana yun kaso baka itambak uli kung ako lang gagamit tapos every friday pa, it takes up a lot of space kasi tapos wala pang fans kaya hopefully maraming maencourage or macurious man lang na itry throughout the week.
maganda nga sana yun kaso baka itambak uli kung ako lang gagamit tapos every friday pa, it takes up a lot of space kasi tapos wala pang fans kaya hopefully maraming maencourage or macurious man lang na itry throughout the week.
once a week ka lang squat sir? squat rack ba or power rack? baka puede kang mag-bench or military press dun para makita nila. nakapagbench na ako sa power rack kasi ginagamit yung bench press station. ang problema baka hindi mo na magamit dahil madami nang magbebench dun.haha
maganda nga sana yun kaso baka itambak uli kung ako lang gagamit tapos every friday pa, it takes up a lot of space kasi tapos wala pang fans kaya hopefully maraming maencourage or macurious man lang na itry throughout the week.
Well it's your time to shine then, show everybody what are the great benefits of not skipping leg day training.
once a week ka lang squat sir? squat rack ba or power rack? baka puede kang mag-bench or military press dun para makita nila. nakapagbench na ako sa power rack kasi ginagamit yung bench press station. ang problema baka hindi mo na magamit dahil madami nang magbebench dun.haha
yes sir, once a week lang ako nagsasquat.. program ko kasi on monday = pulling, wednesday = pushing then on fridays = legs.. squat rack lang po talaga siya, kanto gym lang ako nagwoworkout and hindi siya high-end equipment, most likely pinagawa lang sa metal works
Well it's your time to shine then, show everybody what are the great benefits of not skipping leg day training.
will do sir, sana humatak ng iba pang practicioners yung simpleng example ko.. ang kaso napepressure tuloy ako kung tama nga ba form ko pag nagsasquat, bago bago lang rin kasi ko sa lifting.. although confident ako na tama naman ginagawa ko I think need ko magpaform check with a vid here one of these days just to be sure
sarap nun sir, solo mo ng squat rack. kahit anong time ka pumunta, no waiting for your turn.haha
You bet! hahaha samin power hugger ako ng power cage hehe.. Halos hindi na ko umalis dun.. even curling on a rack I even doing it! Because no one or little population doing squats!
sarap nun sir, solo mo ng squat rack. kahit anong time ka pumunta, no waiting for your turn.haha
sa gym nmn ako lang din at isang beginner ng ssquat. buti pa ung beginner. lols
ung ibang malalaki upper body na average gym goer ni minsan d ko pa nakita ng squat haha. ew
was able to squeeze in a decent training session before the end of the day, my stats:
Flat DB Bench Press - 3 sets x 8 = 40 lbs ea
Incline BB Bench Press - 2 x 5 = 80 lbs
Dips - 2 x 5
Seated DB Military Press - 3 x 8 = 25 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 9 plates
Cable Crossover - 2 x 8 = 4/3 plates ea
Comments
my stats yesterday:
Flat DB Bench Press - 3 sets x 5 = 40 lbs ea
Incline BB Bench Press - 2 x 5 = 80 lbs
Dips - 2 x 5
Seated DB Military Press - 3 x 8 = 25 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 15 lbs ea
Push Downs - 2 x 8 = 8 plates
Cable Crossover - 2 x 8 = 3 plates ea
Squats 4 x 8 = 85 lbs
Straight leg Deadlift 3 x 5 = 120 lbs
Stationery Lunges 2 x 8 = 20 lbs ea
Step ups 2 x 12 = 20 lbs ea
Leg Curl + Leg press Superset 2 x 8 = 85 lbs / 140 lbs
Seated Calf Raises 3 x 15 = 100 lbs
inalter ko yung program ni tom mutaffi to fit a strength-endurance training, over pa nga ata.
Deadlift - 8 sets x 5 = 120 lbs
Chins - 3 sets x 5 (hirap pako sa body weight ko LOL)
Dumbell Rows - 10 x 5 = 40 lbs
Close-grip Pull downs - 10 x 5 = 8 plates
Barbel Curls - 10 x 5 = 25 lbs
Hammer Curls - 10 x 5 = 15 lbs
30 sec rest periods, 1 min max.. am I doing this right or am I in trouble of overtraining? I prefer to have endurance rin kasi for athletics
Flat DB Bench Press - 8 sets x 5 = 35 lbs ea
Incline BB Bench Press - 8 x 5 = 70 lbs
Dips - 8 x 5 (Bench)
Seated DB Military Press - 8 x 5 = 20 lbs ea
Overhead DB Extensions - 8 x 5 = 25 lbs
Side Laterals - 10 x 5 = 15 lbs ea
Push Downs - 10 x 5 = 6 plates
Cable Crossover - 10 x 5 = 3 plates ea
what I've concretely learned is:
Strength + Endurance training + Leg day = HELL
Stats yesterday:
Squats 8 x 5 = 80 lbs
Straight leg Deadlift 8 x 5 = 100 lbs
Stationery Lunges 10 x 5 = 20 lbs ea
Step ups 10 x 5 = 10 lbs ea
Leg Curl + Leg press Superset 8 x 5 = 80 lbs / 120 lbs
Seated Calf Raises 10 x 5 = 100 lbs
just got back to lifting and a quarter of my way through I already felt swamped, I don't know if it's the 1 week hiatus or my alteration to the program i've been using. I already felt down and extremely thirsty early on with surprising loss of breath. I wasn't focused on form, not even taking full ROMs into account.
my stats for today:
Deadlift - 8 sets x 5 = 120 lbs
Chins - 6 sets x 3
Dumbell Rows - 10 x 5 = 35 lbs
Close-grip Pull downs - 10 x 5 = 7 plates
Barbel Curls - 3 x 8 = 30 lbs
Hammer Curls - 3 x 8 = 15 lbs
eventually I reverted back somewhat to the original program and am planning to take it simple from now on :banghead:
Flat DB Bench Press - 3 sets x 5 = 40 lbs ea
Incline BB Bench Press - 2 x 5 = 80 lbs
Dips - 2 x 5
Seated DB Military Press - 3 x 8 = 25 lbs ea
Overhead DB Extensions - 2 x 8 = 35 lbs
Side Laterals - 2 x 8 = 15 lbs ea
Push Downs - 2 x 8 = 8 plates
Cable Crossover - 2 x 8 = 3 plates ea
Squats 4 x 5 = 100 lbs
Straight leg Deadlift 3 x 5 = 120 lbs
Stationery Lunges 2 x 8 = 25 lbs ea
Step ups 2 x 8 = 20 lbs ea
Leg Curl + Leg press Superset 2 x 8 = 85 lbs / 140 lbs
Seated Calf Raises 3 x 8 = 100 lbs
was silently minding my own business when someone dragged me to a conversation regarding leg training "pare, ako dati nagtetrain din ng legs pero tinigil ko kasi hindi naman lumalaki. nagkakamuscle lang." :huh
another guy said, lalawlaw daw ang skin sa hita pag tumigil ng pagtrain ng legs kaya he never started. and all i could respond with was "ok" numerous times. the best thing that happened was when another guy even approached me and told me to poke his thighs and told us he keeps "training" it but it just went solid and never grew. and I was like "yeah, genetics talaga iba iba." pero honestly, for a way bigger guy than me with an already big upper body you'd expect a bit more. heck, my scrawny little forearms were bigger than his calves! they were straight as a stick.
in the end, I didn't know what they wanted from me, seemed like they wanted me to not train my legs like them. I'm not judgmental and they can do whatever they wanted, however they wanted in their training, but they could have had at least the decency to leave a guy alone with his program. Only because they weren't doing it, they start a campaign suggesting other people not do it too.
naaala ko nung hinintay kong matapos yung isang muscular na nag-qua-quarter rep curl sa squat rack, tapos na-weighted pull-up pero assisted. :banghead:
I'm gonna put this bluntly so bear with me. That is what you call insecurity at it's finest bro. feeling kasi nila nababawasan pagkalalaki nila pag may nakikita sila na gumagawa ng hindi nila ginagawa and worst mas malakas pa sa kanila. Kaya to save face, they pull the "seniority card" and cloak their insecurities in the premise of giving a "sound" advice to someone who is new to the game.
My take, leave them be and continue doing whatever you are doing. pag lumaki ka and nagkalaman eventually they'll most likely question themselves and prolly ask you how did you get big as you are. then you could tell them, "I made sure i never skipped leg day" hahaha
on a good note, i forgot to mention na finree up na ng gym owner yung squat rack (dati kasi tinabi lang with other random stuff and ayaw ipagamit). after a couple of weeks squatting awkwardly on a bench press rack, finally nakapwesto na yung squat rack sa gym and that's why nataasan ko yung poundage to 100. (still a novice but it's a big improvement for me lol). I don't want to take any credit sa pasimpleng pangungulit ko na ipagamit na uli yung rack, :lol all that matters is I can train my squats better from now on. :sport:
once a week ka lang squat sir? squat rack ba or power rack? baka puede kang mag-bench or military press dun para makita nila. nakapagbench na ako sa power rack kasi ginagamit yung bench press station. ang problema baka hindi mo na magamit dahil madami nang magbebench dun.haha
Well it's your time to shine then, show everybody what are the great benefits of not skipping leg day training.
yes sir, once a week lang ako nagsasquat.. program ko kasi on monday = pulling, wednesday = pushing then on fridays = legs.. squat rack lang po talaga siya, kanto gym lang ako nagwoworkout and hindi siya high-end equipment, most likely pinagawa lang sa metal works
will do sir, sana humatak ng iba pang practicioners yung simpleng example ko.. ang kaso napepressure tuloy ako kung tama nga ba form ko pag nagsasquat, bago bago lang rin kasi ko sa lifting.. although confident ako na tama naman ginagawa ko I think need ko magpaform check with a vid here one of these days
You bet! hahaha samin power hugger ako ng power cage hehe.. Halos hindi na ko umalis dun.. even curling on a rack I even doing it! Because no one or little population doing squats!
thanks sir Masala Maker, sana lang magimprove din stats ko even slightly as fast as you masaya nako.. grabe po progress niyo :arghh:
i used to do starting strength po pero mas nagustuhan ko yung new program na gamit ko ngayon :sport:
my stats today:
Deadlift - 3 x 5 = 150 lbs
Chins - 3 x to failure
Dumbell Rows - 2 x 8 = 50 lbs
Close-grip Pull downs - 2 x 8 = 8/9 plates
Barbel Curls - 2 x 8 = 40 lbs
Hammer Curls - 2 x 8 = 20/25 lbs
hahaha! damn right!
sa gym nmn ako lang din at isang beginner ng ssquat. buti pa ung beginner. lols
ung ibang malalaki upper body na average gym goer ni minsan d ko pa nakita ng squat haha. ew
Flat DB Bench Press - 3 sets x 8 = 40 lbs ea
Incline BB Bench Press - 2 x 5 = 80 lbs
Dips - 2 x 5
Seated DB Military Press - 3 x 8 = 25 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 9 plates
Cable Crossover - 2 x 8 = 4/3 plates ea