WTF kuya Jettie akala ko din mas matanda pa ko sayo I'm 25!
To think na nameet pa kita in person ah hahahaha.
@TS - Very inspiring, tuloy mo lang sir. It's never too late ika nga hehe.
And regarding about sa genes, wala yan.
Sabi nga, hardwork beats talent!
You'll never know! Good luck, keep us posted!
Sir good day sainyo. Sobrang na feels ako sa journal entry niyo nakaka relate ako haha.
Congrats at great job sa pag take ng step forward. Sa ngayon palang panalo na kayo dahil doon.
Napansin ko na kahit sinabi niyong newbie kayo, maganda na kaagad yung foundation of knowledge ninyo about strength training.
Sobrang ganda ng SL 5x5 na template. Basic at no bullshit. Yan rin ginamit ko sa simula before switching to Jim Wendlers 5/3/1/
SL works great like the Death Star's rays on Dantooine.
Gusto ko lang mag comment about genetic limitations. Wag niyo isipin yan sir. All my life nasa isip ko na shit yung genes ko at fat ass bookworm weakling ako at wala akong magagawa about it. Cheesy pero hardwork, perseverance and determination trumps most if not all of it. Pinost ni boss vinch yung journal ko and looking back sobrang laki ng progress nga pero hindi ko inakala nung una akong nagpapa payat na decente pala ang predisposition ng katawan ko to packing on mass at gains in strength. I've found with most of my friends na everyone that has stayed inactive or sedentary for too long sobrang laki ng untapped potential kahit na may flexibility/mobility issues like your's with the pendlay rows which can be easily rectified with doing more pendlay rows! haha!
You'll never know till you've reached your goal. Good luck ng sobra sir! cheers.
Ang maipapayo ko lang sayo is aside from now knowing your BMR, know thine enemy when it comes to food.
PS:
you'd be surprised how fast you get stronger at the start. Hindi ako magugulat if you reach your goal of a 225 deadlift next month.
@masala, thanks for sharing your experience. ang lakas mo na talaga at grabe ang dedication at hard work na binibigay mo. ikaw ang perfect example ng drastic change in lifestyle produces drastic change in strength, body and over-all health din.
10:00 AM
Squats 5x5x125 lbs
Military Press 4x5, 1x4 75 lbs (failure)
DL 5x5x135 lbs
Situps 2x9x5lbs
Pull Through 3x8x55lbs
Vertical Knee Raise 2x9
Calf Press 3x8x60lbs
*Tingin ko I failed kasi kulang sa tulog at first time ko na hindi kumain at least 30 minutes before workout. 70 lbs was easy last time. I will nail 75 lbs next time.
11:35 AM
Spicy Pork with Rice (Ersao)
Regular Size Almond Milk Tea
I just browsed for some articles about vertical knee raise, and I just learned that I am not doing it right. The motion should be controlled, and the knee should be lifted towards the chest as high as possible. There should be a pause at the top before slowly moving it down. It sounds hard. I have to begin at 2x8 again, and hopefully reach the level where I should lift dumbbells.
I was right; my core sucks. Hopefully, the posterior chain and abs exercises will carry offer to my squats and deadlifts. My plan of doing abs exercises is paying off. I can hold the plank a little longer than before.LOL I am sure the squats, rows, deadlifts and press are helping too.
oo nga sir. dirty diet. habol ko muna calories. pero dapat na akong mag-strict diet - baon na ng lean protein, veggies at brown rice sa work at stock ng hard boiled eggs at saba (last week ginawa ko yan, cheat week ngayon.hahaha)
masama ba sir ang balut? favorite ko kasi eh.hehehe
Ayos lang yang balut favorite ko din yan wag lang yung ibon nandidiri ako hahaha.
Ayos lang yang kinakain mo basta wala ka namang health condition hehe, pero sakin mas okay yung nagbabaon nga atleast bilang mo macros non tas kung ayos na protein and fat requirements mo tas may natitira ka pang lets say 300-500 cals at trip mong kumain sa labas guesstimate nalang to fill those cals.
I switched Pendlay Rows to Bent-Over Rows. I was really struggling to maintain posture and balance when doing Pendlay. I'll get back at it once my hamstrings and hips became stronger and more flexible.
After squat, I hit the threadmill for 5 minutes on an interval - 6KpMH to 13KpMH.
After the workout, I ate Haianese Chicken (breast) with 3 cups of rice. I really need to plan my meals.
I was under the weather since yesterday. LBM yesterday, cured by diatabs.LOL However, I felt chilly when I woke up earlier, and my throat was dry and hurt a little. I think I have some kind of a virus. Most of us at home are not feeling well, especially my nephew and niece. I still decided to hit the gym, and hoped that it will help me feel better.
I was feeling pretty good with my squats. I did 5x5x135lbs easier than last workout's 5x5x127.5 lbs. Maybe I recovered well, and my nutrition helped.
I was feeling good before doing the standing military press. I failed 75lbs last time so I stuck with the weight. I hurt my shoulder during the third set. I rested for full five minutes before proceeding to another set. I finished the fourth set, but the pain became worse. I decided to skip the fifth set and call it a failure. I sided with caution - better be safe than sorry. Besides, I am still 5 weeks into the program, and I have a lot of time to progress (hope so). But I only have one last shot to complete 5x5x75lbs, before my first deload. Here comes my poor genetics and being a weak 190 lbs adult.LOL
I completed the 1x5x145lbs deadlift, still without alternating the grip. However, I called it a day because I started to feel awful and my legs were starting to get cold. I skipped the assistance exercises, to avoid aggravating my health.
It was a still good day for me because I still dragged my ass to the gym. I still have the "drive". Good day everyone.
Did Bent-Over Rows instead of Pendlay. Ok lang ba yun? I really struggle with pendlay. hirap i keep parallel ng back to the ground, at straight. With BOR, medyo ok ang form at napapratice ko pa ang deadlift ko.heheLunch
Lamb Chops with 2 cups of rice, and yogurt shake.
thanks sir jettie. BOR na lang ako instead of pendlay. pendlay maybe better than BOR, but for me, I execute BOR way better. I can feel stress on my lower back kapah pendlay at nanginginig pa ang hams ko, out of balance.hehe cge, i'll change my assistance kapag Workout A. Sa workout B na lang yung posterior chain at abs exercise. pero compound lifts will remain, except nga yung rows. more power!
puede bang hindi ko -idrop yung weighted sit-up? tapos learn ko na lang mag-good morning to assist in the development of my hamstrings at lower back. feeling ko talaga weak ang core ko at yun ang magpapahirap sa akin sa squats at deadlifts.LOL
^ikaw sir, kugn ano tingin mo na i aid yung lagging parts mo.
Ako kasi ang ginawa ko noon sa routine ko on my 6th to last weeks of SL eh naka focus lang ako sa 5 movements :
SL A
Squat
BP
Row
weighted Dips
SL B
Squat
OHP
DL
weighted Pull ups
yan lang, kasi nung nasa heavy lifts range na ko, naka focus na ko sa form at yung main eh dahil talagang mahirap na
or yet try to record your squats and deadlifts and upload it here para macheck ng mga master squaters and deadlifters here para matulungan ka nila about it.
weak pa talaga core mo bro. hindi agad lalakas yan, it will take time. kaya hirap ka pa sa mga lifts mo especially sa mga movements that requires stability. Whatever routine or program na gawin mo, mararamdaman mo yung iba ibang weaknesses ng katawan mo mapa strength or bodybuilding routine pa yan. Even sa sports, sa pagbubuhat ng aparador, igib ng tubig, malalaman mo kahinaan mo. pwedeng malakas ka sa gym at heavy lahat ng lifts mo pero hindi ka naman functional outside the weightroom. diba? sundin mo muna yung program mo, bawas ka lang ng weight pag hirap ka sa form. tsaka ka na magshuffle or switch ng exercises pag nagimprove na strength mo. Do the pendlays bro
Praning na praning rin ako dati na ang hina ng core ko. Napansin ko na pag heavy na yung squats at deadlifts sumasakit abs ko.
Tapos after 2 more months hindi na sumasakit abs ko, naisip ko na iba nananaman yung mahina sakin(hammies,glutes).
ok, i'll switch back to pendlay, bigyan ko ng chance ang sarili ko na makuha siya. reset ko muna ang weights ng -5 nung last na ginawa ko siya para ma-practice ko uli ang form. naisip ko kasi na dapat ay tama na ang form ko dahil 5-6 weeks na ginagawa, so frustrated na ako.hehe
i'll ask my gf to take a video ng main lifts ko.haha
yung Gold's PT na assigned sa free session ko, ang turo sa akin ay straight daw ang point ng feet ko habang nag-squat, at hindi daw bubuka ang knees. nag-half squat ako, hindi pinansin.hayyyy
naisip ko na nga na mag-one month sa eclipse, off peak, para lang matuto.. nabasa ko na strict sila sa form at talagang may naninita pa daw. kaya lang dynamic rows ang compound nila for back. papayag kaya sila na SL ang ipagawa nila sa akin, hindi bill starr's?haha
wag ka mafrustrate sa form mo, napagaaralan yan. at kahit na veteran sa lifting minsan sumasablay pa din ng konti ang form lalo na kung super heavy na ang binubuhat. compromised talaga ang form and execution pag nagdagdag ka ng weight at pag hindi mo master yung exercises. it's too early to say na totally mali ang form mo, baka naman minimal lang ang adjustment na kelangan.
sama ka next time sa sa GWO, you'll get good pointers and tips from the group (for free) hahaha
Comments
WTF kuya Jettie akala ko din mas matanda pa ko sayo I'm 25!
To think na nameet pa kita in person ah hahahaha.
@TS - Very inspiring, tuloy mo lang sir. It's never too late ika nga hehe.
And regarding about sa genes, wala yan.
Sabi nga, hardwork beats talent!
You'll never know! Good luck, keep us posted!
Pero si Jet? Hahaha kala ko talaga bata pa yan amp
Kalako nga fresh grad si kuya jettie hahaha
OP - never to late to start dami pang time to be better than your past! cheers to us 30 and above!
Meaning I am immortal! ahahahaha.... well, marami nga nagsasabi bumata daw talaga ako ng hindi hamak nung nagbuhat ako..
mas nakakabata pa kapag nakaka kain ng tahong na fresh ! Fountain of youth!
Congrats at great job sa pag take ng step forward. Sa ngayon palang panalo na kayo dahil doon.
Napansin ko na kahit sinabi niyong newbie kayo, maganda na kaagad yung foundation of knowledge ninyo about strength training.
Sobrang ganda ng SL 5x5 na template. Basic at no bullshit. Yan rin ginamit ko sa simula before switching to Jim Wendlers 5/3/1/
SL works great like the Death Star's rays on Dantooine.
Gusto ko lang mag comment about genetic limitations. Wag niyo isipin yan sir. All my life nasa isip ko na shit yung genes ko at fat ass bookworm weakling ako at wala akong magagawa about it. Cheesy pero hardwork, perseverance and determination trumps most if not all of it. Pinost ni boss vinch yung journal ko and looking back sobrang laki ng progress nga pero hindi ko inakala nung una akong nagpapa payat na decente pala ang predisposition ng katawan ko to packing on mass at gains in strength. I've found with most of my friends na everyone that has stayed inactive or sedentary for too long sobrang laki ng untapped potential kahit na may flexibility/mobility issues like your's with the pendlay rows which can be easily rectified with doing more pendlay rows! haha!
You'll never know till you've reached your goal. Good luck ng sobra sir! cheers.
Ang maipapayo ko lang sayo is aside from now knowing your BMR, know thine enemy when it comes to food.
PS:
you'd be surprised how fast you get stronger at the start. Hindi ako magugulat if you reach your goal of a 225 deadlift next month.
no problem sir vinch. log ko rest ng diet ko kahapon.hehe
October 9, 2013
12:30 PM
1 cup brownrice (with few red beans na kasamang niluto sa knorr cubes at laurel)
1 cup ampalaya with pork loin strips
3:30 PM (Bawi)
2 Cups Spaghetti (Whole Wheat Spaghetti from S&R)
7:00 PM
3 Cups Pansit Bihon
3 pieces fried chicken wings
1 cup Coke Zero (Empty Calories.LOL)
1 Goldilocks Polvoron (Empty Calories.LOL)
1000mg Kirkland Vit C
1 gel Kirkland Fish Oil
9:00 PM
2 pcs Balut
October 10, 2013
6:00 AM
1 pc Saging na Saba
2 pcs. Balut
1 Cup Oatmeal
EDIT:
10:00 AM
KFC Zinger
1:30PM
1 pc kfc original recipe meal
7:30 PM
7 pcw fried chicken
1 1/2 white rice
Oct. 10, 2013
6:00 AM
1 pc saging na saba
6:30AM
KFC A.M Twister Meal
1 pc KFC Pancake
10:00 AM
Squats 5x5x125 lbs
Military Press 4x5, 1x4 75 lbs (failure)
DL 5x5x135 lbs
Situps 2x9x5lbs
Pull Through 3x8x55lbs
Vertical Knee Raise 2x9
Calf Press 3x8x60lbs
*Tingin ko I failed kasi kulang sa tulog at first time ko na hindi kumain at least 30 minutes before workout. 70 lbs was easy last time. I will nail 75 lbs next time.
11:35 AM
Spicy Pork with Rice (Ersao)
Regular Size Almond Milk Tea
I was right; my core sucks. Hopefully, the posterior chain and abs exercises will carry offer to my squats and deadlifts. My plan of doing abs exercises is paying off. I can hold the plank a little longer than before.LOL I am sure the squats, rows, deadlifts and press are helping too.
masama ba sir ang balut? favorite ko kasi eh.hehehe
Ayos lang yang kinakain mo basta wala ka namang health condition hehe, pero sakin mas okay yung nagbabaon nga atleast bilang mo macros non tas kung ayos na protein and fat requirements mo tas may natitira ka pang lets say 300-500 cals at trip mong kumain sa labas guesstimate nalang to fill those cals.
2 piece raw saba
250 ml low fat milk
walang kfc naman.
October 14, 2013
After I woke up, I ate 3 pandesals with peanut butter and drink a glass of milk at 6AM.
1 pc. KFC chicken with rice at 9AM. (Fastfood again)
Workout 10AM
Squats - 5x5x127.5
Bench - 5x5x94.5
*Bent Over Row - 5x5x94.5
45 deg. Back Raise - 3x8xbw
Vertical Knee Raise - 2x8xbw
Calf Press - 3x8x55
I switched Pendlay Rows to Bent-Over Rows. I was really struggling to maintain posture and balance when doing Pendlay. I'll get back at it once my hamstrings and hips became stronger and more flexible.
After squat, I hit the threadmill for 5 minutes on an interval - 6KpMH to 13KpMH.
After the workout, I ate Haianese Chicken (breast) with 3 cups of rice. I really need to plan my meals.
I was feeling pretty good with my squats. I did 5x5x135lbs easier than last workout's 5x5x127.5 lbs. Maybe I recovered well, and my nutrition helped.
I was feeling good before doing the standing military press. I failed 75lbs last time so I stuck with the weight. I hurt my shoulder during the third set. I rested for full five minutes before proceeding to another set. I finished the fourth set, but the pain became worse. I decided to skip the fifth set and call it a failure. I sided with caution - better be safe than sorry. Besides, I am still 5 weeks into the program, and I have a lot of time to progress (hope so). But I only have one last shot to complete 5x5x75lbs, before my first deload. Here comes my poor genetics and being a weak 190 lbs adult.LOL
I completed the 1x5x145lbs deadlift, still without alternating the grip. However, I called it a day because I started to feel awful and my legs were starting to get cold. I skipped the assistance exercises, to avoid aggravating my health.
It was a still good day for me because I still dragged my ass to the gym. I still have the "drive". Good day everyone.
felt better today so i worked out. had to redo the weights of previous "workout a". (mali po ba ginawa ko?)
breakfast 6AM - 1 pc orange, 1 glass milk and 1 cup oatmeal.
Workout A 8AM
Squat 4x5x130, 1x8x130
Bench 5x5x95
Row 5x5x95
Pull Through 3x8x60
Calf Raise 3x8x60
Vertical Knee Raise 2x8
Weighted Declined Sit-Ups 2x8x5
Did Bent-Over Rows instead of Pendlay. Ok lang ba yun? I really struggle with pendlay. hirap i keep parallel ng back to the ground, at straight. With BOR, medyo ok ang form at napapratice ko pa ang deadlift ko.heheLunch
Lamb Chops with 2 cups of rice, and yogurt shake.
Kunwari ganito kakalabasan mo, sakin lang ha
Squats
3 warmups
5x5
Bench
3 warmups
5x5
Bent over Rows
5x5
Assistance
2-3 exercises ( prefer dips and curls/triceps )
Add 15 mins cardio after ( kung trip mo lang , pwede mo naman tanggalin )
Done.
Okay lang kung pendlay/BOR as long as ma mamaintain mo yung good form regardless of what you want to use.
hehe same set up mo na rin sa B
puede bang hindi ko -idrop yung weighted sit-up? tapos learn ko na lang mag-good morning to assist in the development of my hamstrings at lower back. feeling ko talaga weak ang core ko at yun ang magpapahirap sa akin sa squats at deadlifts.LOL
Ako kasi ang ginawa ko noon sa routine ko on my 6th to last weeks of SL eh naka focus lang ako sa 5 movements :
SL A
Squat
BP
Row
weighted Dips
SL B
Squat
OHP
DL
weighted Pull ups
yan lang, kasi nung nasa heavy lifts range na ko, naka focus na ko sa form at yung main eh dahil talagang mahirap na
or yet try to record your squats and deadlifts and upload it here para macheck ng mga master squaters and deadlifters here para matulungan ka nila about it.
Mas maganda sana kung ganun
weak pa talaga core mo bro. hindi agad lalakas yan, it will take time. kaya hirap ka pa sa mga lifts mo especially sa mga movements that requires stability. Whatever routine or program na gawin mo, mararamdaman mo yung iba ibang weaknesses ng katawan mo mapa strength or bodybuilding routine pa yan. Even sa sports, sa pagbubuhat ng aparador, igib ng tubig, malalaman mo kahinaan mo. pwedeng malakas ka sa gym at heavy lahat ng lifts mo pero hindi ka naman functional outside the weightroom. diba? sundin mo muna yung program mo, bawas ka lang ng weight pag hirap ka sa form. tsaka ka na magshuffle or switch ng exercises pag nagimprove na strength mo. Do the pendlays bro
Praning na praning rin ako dati na ang hina ng core ko. Napansin ko na pag heavy na yung squats at deadlifts sumasakit abs ko.
Tapos after 2 more months hindi na sumasakit abs ko, naisip ko na iba nananaman yung mahina sakin(hammies,glutes).
i'll ask my gf to take a video ng main lifts ko.haha
yung Gold's PT na assigned sa free session ko, ang turo sa akin ay straight daw ang point ng feet ko habang nag-squat, at hindi daw bubuka ang knees. nag-half squat ako, hindi pinansin.hayyyy
naisip ko na nga na mag-one month sa eclipse, off peak, para lang matuto.. nabasa ko na strict sila sa form at talagang may naninita pa daw. kaya lang dynamic rows ang compound nila for back. papayag kaya sila na SL ang ipagawa nila sa akin, hindi bill starr's?haha
sama ka next time sa sa GWO, you'll get good pointers and tips from the group (for free) hahaha