tanong lang sa mga may scolio, okay lang ba mag deadlift? takot po kasi ako baka bumigay ung spine ko pag nag heavy ako, whew...
Thanks in advance mga masters!!!
^pwede bro. kasi ang deadlift naman ay similar sa usual motion/movement ng katawan natin (yun nga lang may resistance) kaya good as gumagalaw ka lang ng normal. Basta konting ingat lang at wag maeexcite magheavy kaagad kasi masarap magDL at baka sa sarap e mapasobra ang bigat ng buhat mo. make sure nakuha mo ng tama yung form at execution, start light then slowly add weight. magbelt ka pag nasa heavy sets ka na
Thanks a lot sir Vinch, binasa ko journal mo sir from the very beginning up to recent. nkakainspire sobra, sana maging consistent din ako para ma achieve ko goal ko this year:)
HAHA, solid sa taba sir:) Dami ko pa kelangan malaman lalo na sa nutrition, kaya araw2x ako tumatambay dito sa forum to gain knowledge and inspiration as well.Im at 162lbs right now at 5'5". bodyfat ko cguro nasa 20ish. ano kaya okay na timbang para mag cutting given the numbers i provided. Sensya na sa noob question mga masters, hehe...
^ not sure kung 20% BF ka nga pero para sakin manageable pa naman yan (based sa pics mo). take advantage mo na lang muna yang ganyang klaseng built para mas lumakas at para kumapal lalo muscle mo (since 5 months straight ka pa lang nagseryoso). sayang kasi kung magcucut ka (by eating less). mas maganda siguro mag dagdag ka na lang ng extra training
salamat sir vinch. correction lang po, going into 8th month na ako nagseryoso ng buhat, sori dko na update ung sa sidebar ko. hehe. Also, regarding my bodyfat guesstimate ko lang po yon, sa tingin nyo po ba mas higher pa ung percentage ko?
18% siguro? sa midsection/love handles lang naman ata problem areas mo (glutes & thighs kasi given na). kung tataas pa dyan BF mo, pano pa yung sa iba?
ah okay sir vinch, thanks:) ill try to incorporate cardio nalang cguro soon kc medyo limited lng oras ko sa training due to work. sana maisingit ko ung cardio, okay lan po ba once a week?
oo naman, kung malabo talaga maisingit sa schedule i would suggest na increase mo na lang yung volume ng WO's mo. example natin yung Delt WO mo today, pwede mo upgrade sa ganito:
Comments
Thanks in advance mga masters!!!
Thanks in advance sir...
OHP
WU sets
70lbsx12
90lbsx12
100lbsx8
120lbs3x6
DBpress
50's 3x6
upright rows
80 3x6
side lateral raises
20s 2x6
OHP
WU sets
70lbsx12
90lbsx12
100lbsx8
120lbs3x6
DBpress
50's 3x10
upright rows
80 3x10
side lateral raises
20s 3x12
front raises
20s 3x12
rear raises
20s 3x12
DB shrugs
60s 3x12
Squat
wu sets
80lbsx12
100lbsx12
120lbsx10
worksets
140lbsx8
160lbsx6
170lbsx4
legpress
275lbsx12
300lbsx8
340lbsx6
split squats
80lbs3x8
SLDL
140lbs3x6-8
calf raises
BW 3xfailure
stretching10-15 mins
ez bar bicep curl
WU sets
20lbs2x15
40lbsx15
70lbsx8
worksets
80lbs3x8 (with spot during the last 3 reps of the last set)
preacher curl
70lbsx8
75lbsx8
80lbsx8(with spot)
alternate bicep curl(inclined)
25s3x8
CGBP
WU sets
75lbs2x15
100lbsx12
120lbsx8
worksets
140lbsx8
1602x8
skullcrusher
70lbs3x8
rope tricep pushdown
3x8(don't know the poundage of the weights kc wlang indicators)
cool down 10mins
Usually it's 10lbs per plate on the stack, that's the common. Mag-start ka lang magbilang doon sa unang naka-patong going down.
stretching 15 mins
wu sets
BW pullups 3x8
worksets
BW+30lbs 4x8
lat pulldown
170lbs 4x8
deadlift
wu sets
100lbsx12
170lbsx10
200lbsx8
worksets
240lbsx8
275x6
300x3
BB rows
180lbs4x8
one arm DB rows
65lbs3x8
cooldown 10mins
oberanawt\m/
stretching 15mins
flat BB press
WU sets
70lbsx15
100lbsx12
140lbsx8
Worksets
160lbsx8
180lbsx6
190lbsx6
Inclined BBpress
160lbs4x6-8
flat Db press
60s3x8
inclined flyes
35s3x8
dips
BW+35lbs4xfailure
cooldown
done...optical illusion, due to perspective view.
weight update 162 lbs w/ 50% bodyfat lol
stretching 15mins
OHP
WU sets
70lbsx12
90lbsx12
100lbsx8
worksets
120lbs4x8(with spot during the last set)
DBpress
50's 4x8
upright rows
90lbs 4x8 ( may swingin ng hips during the last set)
side lateral raises superset with front raises
side=20s 3x8 + front=30lbs3x8
cool down 15mins
okay sir core, thanks:)
wu sets
80lbsx12
100lbsx12
120lbsx10
worksets
140lbsx8
160lbsx8
170lbsx4
Font Squat(first time ko, hirap pala nito)
40lbsx12
70lbsx8
90lbsx8
80lbsx10
Legpress
300lbs2x12
340lbsx8
Split squats
60lbs3x15
SLDL
140lbs3x10
calf raises
BW 4xfailure
done.. hirap bumaba sa hagdanan, gusto ko gumapang nalang ala exorcist:D
design lang sir vinch. gusto ko sanang magdesign ng for PBB merchandises.
link po ng folio ko http://99designs.com/users/259765
[size=x-small](May nakita nga lang ako, may hawig sa famous trademark.)[/size]