( Don't know if this is due to wf hype or what, lost track of my count during squat and bench press, so if you noticed, its kinda inconsistent, some are 5's and some are 8's)
Barbell Deep Squat
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 100.0 x 8
Set 5 : 100.0 x 5
Set 6 : 135.0 x 6
- kinda weird, for the first time, my lower back kinda sore ( stiff or tight to be exact), my knees got sore, not sure if DOMS or f*cked up form while doing the squat, so.. what I did, after waking up, stretching stretching din pag may time,
Barbell Bench Press
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 120.0 x 5
Set 5 : 140.0 x 6 ( spot on unracking /reracking the bar, " all you brotha " on ascend / descend, as per spotter : ) )
Set 6 : 100.0 x 8
( tried racking / unracking the bar on the 2nd hook . Unracking the bar out of the hook is fine, putting it back is kind of a challenge, lol! )
Barbell Bent Over Row
Set 1 : 55.0 x 5
Set 2 : 70.0 x 5
Set 3 : 85.0 x 5
Set 4 : 100.0 x 5
Set 5 : 115.0 x 3
Set 6 : 100.0 x 8
Barbell Standing Military Press
Set 1 : 65.0x8
Set 2 : 65.0x8
Set 3 : 70.0x8
Cable Triceps Pushdown
Set 1 : 13.0x12
Set 2 : 13.0x12
Set 3 : 14.0x12
Barbell Curl
Set 1 : 50.0x12
Set 2 : 60.0x12
Set 3 : 60.0x8
Standing Calf Raises
Set 1 : 200.0x15
Set 2 : 140.0x15
Set 3 : 300.0x15
Crunches
Set 1 : 40 Reps
Set 2 : 30 Reps
Set 3 : 30 Reps
Post work out
5g creatine
1 scoop PM7
Done!
*** Since I'll be on my 4th week of this program,as well as I'll be lifting my 5 RM ( before) on squat and BP,Will post video of me doing those two soon, for FORM CHECK lang po. hopefully may mabait na pwedeng humawak nang cellphone ko, due I can't find any space where I can place my phone na kuhang kuha ung buong form ko ( just like what Idol Jettie normally do)
February 19 2014
..."my knees got sore, not sure if DOMS or f*cked up form while doing the squat, so.. what I did, after waking up, stretching stretching din pag may time, "...
Did your knees cave-in during the squat or are you using a stance narrower than your shoulder width?
Did you knees cave-in during the squat or are you using a stance narrower than your shoulder width?
hindi naman, I make it to the point na before ako mag descend, yung foot ko is hindi nakapoint straight ,naka ha45° on both left and right, when it come on the stance, I do believe it's wide, ( my stretching for this is putting my elbow between my two thigh while on a squat stance )but I'll be posting a video maybe on friday, para po makilatis yung form ko,
While surfing the net looking for videos of atg squat,found this phrase associated with my lower back stiffness and sore knee, BUTT WINK, so punta kagad you tube, oh my gulay! Upon watching the vid,I was like "that's my butt", but definitely more serious,on the descend of the squat,my lower back is rounding up,.kaya pala sumasakit.mali pala ginagawa ko. Medyo discouraged due to konting deload ulet to master the form and at the same time,thankful na rin na nalaman ko kagad yung mali ko.. nga pala mga sir, any tips para maiwasan yung butt wink?
As promise, here's my video doing squat, unfortunately, wasn't been able to caption me doing Bench Press, wala akong mapaglagyan nag phone ko, sorry for the low resolution ng video, first time kase, hehehe! So anyways, Im not showing this to brag or what ( as if naman kayabang yabang poundage ko). I'm humbly asking our master's guidance and keen eyes to check if tama ang form ko.
*You need to place the camera somewhere where one can see the whole perspective of the side, next time. (Can't see your heels/feet) That would tell if your knees passing over your feet. But so far, your form was good.
Keep your head, neutral. I don't mean just keep your head in the neutral position or fixed your vision somewhere above the wall. That would be upon you on where you look at. But keep your head from moving once you unrack the barbell. Better yet, check your stance by looking in the mirror in front. [size=x-small](If any.)[/size]
Your hands shouldn't carry most the weight of the barbell.
@sir core Sorry bout the last video,forgot to adjust the settings hehe!salamat sa feedback,will bear that in mind on my next squat session.. di ko masyadong makuhanan yung full body ko kase wala akong mapaglagyan ng phone eh,haha! Pero next time gawa ako paraan para ma correct yung form ko. :-)
About my hand not carrying most of the weight,does that means na dapat nakaharap yung palms ko inward and hindi naka tukod?
Barbell Deep Squat
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 120.0 x 5
Set 5 : 140.0 x 5
Dumbbell Incline Curl
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x10
Barbell Curl
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 60.0x12
Barbell Close Grip Bench Press >>> I don't know how to properly execute this, I just based my form sa nakita kong gumawa LOL!
Set 1 : 60.0x12
Set 2 : 80.0x12
Set 3 : 80.0x12
Cable Triceps Pushdown
Set 1 : 14.0x12
Set 2 : 14.0x12
Set 3 : 15.0x11 > first time naka ubos ng plates yey!
Leg Extensions
Set 1 : 60.0x12
Set 2 : 80.0x12
Set 3 : 100.0x12
Lying Leg Curls
Set 1 : 30.0x12
Set 2 : 35.0x12
Set 3 : 40.0x10
Standing Calf Raises
Set 1 : 210.0x15
Set 2 : 250.0x15
Set 3 : 250.0x15
Seated Calf Raise
Set 1 : 50.0x20
Set 2 : 80.0x20
Set 3 : 100.0x15
Barbell Bench Press
Set 1 : 70.0 x 5
Set 2 : 90.0 x 5
Set 3 : 110 x 5
Set 4 : 125.0 x 5
Set 5 : 150.0 x 5 >> New PR ( oh yeah! )
Set 6 : 120.0 x 8
Dumbbell Incline Fly
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x10
Barbell Bent Over Row
Set 1 : 100.0x8
Set 2 : 110.0x8
Set 3 : 120.0x8
Wide Grip Lat Pulldown
Set 1 : 11.0x12
Set 2 : 12.0x12
Set 3 : 13.0x10
Barbell Standing Military Press
Set 1 : 60.0x8
Set 2 : 65.0x8
Set 3 : 70.0x8
Dumbbell Lateral Raise
Set 1 : 10.0x12
Set 2 : 10.0x12
Set 3 : 15.0x8
Barbell Shrug
Set 1 : 140.0x12
Set 2 : 140.0x10
Set 3 : 140.0x12
Crunches
Set 1 : 30 Reps
Set 2 : 30 Reps
Set 3 : 15 Reps
Reverse Crunch
Set 1 : 20 Reps
Set 2 : 18 Reps
Set 3 : 20 Reps
Post work out
5g creatine
1 scoop PM7
Done!
excited for work out later, will be hitting squat and will try to beat my 140 lbs. 5 rep max
pag dating ko kanina sa gym, some girl doing barbell over head press, ( If im not mistaken, she's 5'0 and pressing 30 lbs. ) ang galing ni ate mag execute nung exercise, after nang overhead press, pull ups, naka lima si idol, tapos dips tapos Lat pull down,
me : Mirin' sis!!!
Medyo ok na pakiramdam ko, but still has cough ... having a second thought on hitting the gym later. If not, maghahanap na lang ng bahay na malilipatan
Matagal tagal ding di nakapag log.. after being sick for a week, wasn't been able to update my lifting log due to alalay muna sa pagbubuhat at baka mabinat
March 18 2014
pre work out
5g creatine
white flood pre work out
March 21 2014
pre work out
5g creatine
white flood pre work out
rc and elbow stretching ( 3- 5 minutes )
Barbell Deep Squat
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 110.0 x 5
Set 4 : 125.0 x 5
Set 5 : 145.0 x 6 > for some reason, on the ascend, felt a mild pain on my left inner knee, di naman acute pain, I can still push to one more rep but rerack na lang.
Set 6 : 110.0 x 7 > on the 7'th reps,fuar*k anjan na naman so deload ulet.
Set 7 : 90 x 4 > meron pa rin ( medyo alarming na )
Set 8 : 70.0 x 5 > fuark the wat! may mild pain talaga.
switch to goblet squat
40.0 x 5 > I can feel the mild pain even on the descend. yoko na,
This is where it hurts ( that's not my knee btw :lol )
Barbell Curl
Set 1 : 50.0x12
Set 2 : 50.0x10
Set 3 : 60.0x10
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Barbell Close Grip Bench Press
Set 1 : 70.0x12
Set 2 : 80.0x12
Set 3 : 90.0x10
Cable Triceps Pushdown
Set 1 : 13.0x12
Set 2 : 14.0x12
Set 3 : 15.0x12
Leg Extensions
Set 1 : 80.0x12
Set 2 : 90.0x12
Set 3 : 105.0x12
Lying Leg Curls
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 47.5x10
Seated Calf Raise
Set 1 : 90.0x20
Set 2 : 90.0x20
Set 3 : 100.0x18
Standing Calf Raises
Set 1 : 210.0x20
Set 2 : 250.0x20
Set 3 : 250.0x18
** tried doing shadow squat, form check lang kung may mali,also asked my friend if I'm leaning too forward on the descend and if I'm having a round back, As far as he remember daw, hindi naman, could be muscle strain daw to or joint pain, but either of the two, medyo na na naparanoid na ko, Calling our heavy squatters there, have you guys experienced this before? any tips or can you recommend an exercise alternative for squat( knee friendly) babalik pa naman ako sa squat, pagalingin ko muna tuhod ko
Barbell Deep Squat
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 110.0 x 5
Set 4 : 125.0 x 5
Set 5 : 145.0 x 6 > for some reason, on the ascend, felt a mild pain on my left inner knee, di naman acute pain, I can still push to one more rep but rerack na lang.
Set 6 : 110.0 x 7 > on the 7'th reps,fuar*k anjan na naman so deload ulet.
Set 7 : 90 x 4 > meron pa rin ( medyo alarming na )
Set 8 : 70.0 x 5 > fuark the wat! may mild pain talaga.
switch to goblet squat
40.0 x 5 > I can feel the mild pain even on the descend. yoko na,
This is where it hurts ( that's not my knee btw :lol )
...
** tried doing shadow squat, form check lang kung may mali,also asked my friend if I'm leaning too forward on the descend and if I'm having a round back, As far as he remember daw, hindi naman, could be muscle strain daw to or joint pain, but either of the two, medyo na na naparanoid na ko, Calling our heavy squatters there, have you guys experienced this before? any tips or can you recommend an exercise alternative for squat( knee friendly) babalik pa naman ako sa squat, pagalingin ko muna tuhod ko
...
Eto ung pic nung legs ko, but di sya updated, last march 3 ata to.. di ko mapicturan ung legs ko, nasa office ako ngaun eh, mea sir core, pag nag gym ako,
Eto normal :
pag naka flex :
pag tinitingnan ko nga, mukha akong pike, LOL!
btw, ung pain is dun sa may bandang kaliwa , dun sa medyo madilim na side malapit sa knee cap
Barbell Bench Press
Set 1 : 70.0 x 5
Set 2 : 90.0 x 5
Set 3 : 110.0 x 5
Set 4 : 140.0 x 5
Set 5 : 160.0 x 5 ( with spot )
Set 6 : 120.0 x 8
Dumbbell Incline Fly
Set 1 : 20.0x12
Set 2 : 30.0x12
Set 3 : 30.0x10
Barbell Bent Over Row
Set 1 : 90.0x8
Set 2 : 120.0x8
Set 3 : 130.0x8
Wide Grip Lat Pulldown
Set 1 : 10.0x12
Set 2 : 12.0x12
Set 3 : 13.0x12
Barbell Standing Military Press
Set 1 : 60.0x5
Set 2 : 70.0x5
Set 3 : 80.0x5
Dumbbell Lateral Raise
Set 1 : 15.0x12
Set 2 : 15.0x10
Set 3 : 15.0x10
Dumbbell Shrug
Set 1 : 40.0x10
Set 2 : 50.0x10
Set 3 : 50.0x12
Done!
Post Work Out
1 scoop PM7
5g Creatine
Done!
tried doing shadow squat again nung nasa gym, I can still feel the mild pain, umuwi na lang ako since maaga pasok ko. due to being in a variable shift, wasn't been able to sleep well tonight ( 3 1/2 hours lang ata tulog ko ngaun ), sore as fuarrk.! tried doing shadow squat again. this time, di ko na naramdaman yung sakit. Hopefully ok na sya sa tuesday . Maiba naman, Excited na matapos ang shift. dederetso CNC, restock nang supplement. bwahahahah!
watched jettie and sir dalton doing the squat, took notes para maiwasan na yung injury, napaka laking tulong talaga nung mga video nang mga heavy squatters dito, malalaman mo kung san yung mali mo, in my end, mukhang on the descend, knee first ako before hips. which is ibang iba sa kanila, which is hips first before knee. : )
@ sir core,
here's my " do I even lift?" wheel selfie
When you squat, saan mo mas ramdam, sa gilid ng quads mo o sa teardrop muscle mo malapit sa tuhod?
actually sir, depende eh, nung simula sa gilid nang quads ko nararamdaman but I notice after I got sick, nung nag squat na ko, di ko na nararamdaman sa quads, more on sa may thigh na. I'm doing something wrong ba?
When you squat, saan mo mas ramdam, sa gilid ng quads mo o sa teardrop muscle mo malapit sa tuhod?
actually sir, depende eh, nung simula sa gilid nang quads ko nararamdaman but I notice after I got sick, nung nag squat na ko, di ko na nararamdaman sa quads, more on sa may thigh na. I'm doing something wrong ba?
monch. 'Pag dating sa knock-legged, sa mga later years makikita ang onset. And when it comes to leg training, mas ramdam niyo ang strain sa gilid ng quads, compared sa mga bow-legged mas na-iistrain yung teardrop muscle. Ganyan din sa akin, same part yung masakit at times, but not during training.
Ang reason for being is, nagsesend ng pain signals ang katawan mo sa utak mo na masakit yung sa part ng tuhod mo, dahil hindi maka-adapt sa weight ng katawan mo o ng pinapatong mo. (Kaya ang likely lang na case nung sa akin kaya masakit dahil nag-aadapt yung katawan ko sa paggain ko ng weight hindi sa pagbubuhat. Naremedyohan ko na yung sa pagbubuhat, at meron pa rin, kaya ang suspetsya ko, sa paggain talaga.) Either masyado akong naggagain ng weight kaya sumasakit na yung pundasyon ng katawan ko.
You can try using knee wraps, since it also works the same way as belts. It evenly distributes the pressure around the wrapped body.
When you squat, saan mo mas ramdam, sa gilid ng quads mo o sa teardrop muscle mo malapit sa tuhod?
actually sir, depende eh, nung simula sa gilid nang quads ko nararamdaman but I notice after I got sick, nung nag squat na ko, di ko na nararamdaman sa quads, more on sa may thigh na. I'm doing something wrong ba?
monch. 'Pag dating sa knock-legged, sa mga later years makikita ang onset. And when it comes to leg training, mas ramdam niyo ang strain sa gilid ng quads, compared sa mga bow-legged mas na-iistrain yung teardrop muscle. Ganyan din sa akin, same part yung masakit at times, but not during training.
Ang reason for being is, nagsesend ng pain signals ang katawan mo sa utak mo na masakit yung sa part ng tuhod mo, dahil hindi maka-adapt sa weight ng katawan mo o ng pinapatong mo. (Kaya ang likely lang na case nung sa akin kaya masakit dahil nag-aadapt yung katawan ko sa paggain ko ng weight hindi sa pagbubuhat. Naremedyohan ko na yung sa pagbubuhat, at meron pa rin, kaya ang suspetsya ko, sa paggain talaga.) Either masyado akong naggagain ng weight kaya sumasakit na yung pundasyon ng katawan ko.
You can try using knee wraps, since it also works the same way as belts. It evenly distributes the pressure around the wrapped body.
WOW! :jd: thank you so much for this sir core, very detailed as well as direct to the point. kala ko injury on queue na naman tong nararamdaman ko.
sabi ko na nga ba dapat di na naabolish yung mga mods eh, hehehe!
You can try using knee wraps, since it also works the same way as belts. It evenly distributes the pressure around the wrapped body.
about sa knee wrap, puede ba to? nakita ko sa toby's. meron pa nga itim eh hehe!
Comments
pre work out
5g creatine
white flood pre work out
rc and elbow stretching ( 3- 5 minutes )
( Don't know if this is due to wf hype or what, lost track of my count during squat and bench press, so if you noticed, its kinda inconsistent, some are 5's and some are 8's)
Barbell Deep Squat
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 100.0 x 8
Set 5 : 100.0 x 5
Set 6 : 135.0 x 6
- kinda weird, for the first time, my lower back kinda sore ( stiff or tight to be exact), my knees got sore, not sure if DOMS or f*cked up form while doing the squat, so.. what I did, after waking up, stretching stretching din pag may time,
Barbell Bench Press
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 120.0 x 5
Set 5 : 140.0 x 6 ( spot on unracking /reracking the bar, " all you brotha " on ascend / descend, as per spotter : ) )
Set 6 : 100.0 x 8
( tried racking / unracking the bar on the 2nd hook . Unracking the bar out of the hook is fine, putting it back is kind of a challenge, lol!
Barbell Bent Over Row
Set 1 : 55.0 x 5
Set 2 : 70.0 x 5
Set 3 : 85.0 x 5
Set 4 : 100.0 x 5
Set 5 : 115.0 x 3
Set 6 : 100.0 x 8
Barbell Standing Military Press
Set 1 : 65.0x8
Set 2 : 65.0x8
Set 3 : 70.0x8
Cable Triceps Pushdown
Set 1 : 13.0x12
Set 2 : 13.0x12
Set 3 : 14.0x12
Barbell Curl
Set 1 : 50.0x12
Set 2 : 60.0x12
Set 3 : 60.0x8
Standing Calf Raises
Set 1 : 200.0x15
Set 2 : 140.0x15
Set 3 : 300.0x15
Crunches
Set 1 : 40 Reps
Set 2 : 30 Reps
Set 3 : 30 Reps
Post work out
5g creatine
1 scoop PM7
Done!
*** Since I'll be on my 4th week of this program,as well as I'll be lifting my 5 RM ( before) on squat and BP,Will post video of me doing those two soon, for FORM CHECK lang po. hopefully may mabait na pwedeng humawak nang cellphone ko, due I can't find any space where I can place my phone na kuhang kuha ung buong form ko ( just like what Idol Jettie normally do)
Did your knees cave-in during the squat or are you using a stance narrower than your shoulder width?
hindi naman, I make it to the point na before ako mag descend, yung foot ko is hindi nakapoint straight ,naka ha45° on both left and right, when it come on the stance, I do believe it's wide, ( my stretching for this is putting my elbow between my two thigh while on a squat stance )but I'll be posting a video maybe on friday, para po makilatis yung form ko,
100lbs x 9
120lbsx6
*********************************
February 21 2014
pre work out
5g creatine
white flood pre work out
elbow + rc + hamstring stretching ( 3 - 5 minutes)
Barbell Deep Squat
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 120.0 x 5
Set 5 : 140.0 x 6
Set 6 : 100.0 x 9
Barbell Bench Press
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 120.0 x 5
Set 5 : 140.0 x 6
Set 6 : 100.0 x 12
Barbell Bent Over Row
Set 1 : 100.0x8
Set 2 : 120.0x8
Set 3 : 120.0x7
Barbell Standing Military Press
Set 1 : 50 x 5
Set 2 : 60 x 5
Set 3 : 70 x 5
Set 4 : 80 x 5 ( bad form, flared elbows,need to deload on this )
Cable Triceps Pushdown
Set 1 : 14.0x12
Set 2 : 14.0x12
Set 3 : 14.0x12
Barbell Curl
Set 1 : 50.0x12
Set 2 : 60.0x12
Set 3 : 60.0x10
Standing Calf Raises
Set 1 : 210.0x20
Set 2 : 150.0x15
Set 3 : 300.0x15
Di na nakapag crunch, may nag "haharutan" sa may area na puedeng mag crunch, kahit na anung crunch na lang ginagawa ko, crunchang inang buhay to,
Post Work Out
1 scoop PM7
5g dymatize micronized creatine
Done!
Learn to unrack the bar with your both feet.
Keep your head, neutral. I don't mean just keep your head in the neutral position or fixed your vision somewhere above the wall. That would be upon you on where you look at. But keep your head from moving once you unrack the barbell. Better yet, check your stance by looking in the mirror in front. [size=x-small](If any.)[/size]
Your hands shouldn't carry most the weight of the barbell.
*Cant view the video—'Private'. [size=x-small](Adjust the settings)[/size]
About my hand not carrying most of the weight,does that means na dapat nakaharap yung palms ko inward and hindi naka tukod?
pre work out
5g creatine
white flood pre work out
elbow + rc + hamstring stretching ( 3 - 5 minutes)
Barbell Bench Press
Set 1 : 70.0 x 5
Set 2 : 90.0 x 5
Set 3 : 105.0 x 5
Set 4 : 125.0 x 5
Set 5 : 140.0 x 5
Dumbbell Incline Fly
Set 1 : 15.0x12
Set 2 : 20.0x12
Set 3 : 20.0x12
Barbell Bent Over Row
Set 1 : 60.0 x 5
Set 2 : 70.0 x 5
Set 3 : 85.0 x 5
Set 4 : 100.0 x 5
Set 5 : 115.0 x 5
Wide Grip Lat Pulldown
Set 1 : 110.0x12
Set 2 : 12.0x12
Set 3 : 13.0x12
Barbell Standing Military Press
Set 1 : 65.0x8
Set 2 : 65.0x9
Set 3 : 70.0x5 > kinapos nang hininga..
Dumbbell Lateral Raise
Set 1 : 10.0x12
Set 2 : 10.0x12
Set 3 : 15.0x8 > need to deload > swanget nang form, im just swinging the dumbbell
Dumbbell Shrug
Set 1 : 40.0x10
Set 2 : 50.0x10
Set 3 : 50.0x12
Done!
wasn't been able to do some crunches, nahilo bigla, not sure why though : (
Post Work Out
1 scoop PM7
5g dymatize micronized creatine
Done!
pre work out
5g creatine
white flood pre work out
elbow + rc + hamstring stretching ( 3 - 5 minutes)
Barbell Deep Squat
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 120.0 x 5
Set 5 : 140.0 x 5
Dumbbell Incline Curl
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x10
Barbell Curl
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 60.0x12
Barbell Close Grip Bench Press >>> I don't know how to properly execute this, I just based my form sa nakita kong gumawa LOL!
Set 1 : 60.0x12
Set 2 : 80.0x12
Set 3 : 80.0x12
Cable Triceps Pushdown
Set 1 : 14.0x12
Set 2 : 14.0x12
Set 3 : 15.0x11 > first time naka ubos ng plates
Leg Extensions
Set 1 : 60.0x12
Set 2 : 80.0x12
Set 3 : 100.0x12
Lying Leg Curls
Set 1 : 30.0x12
Set 2 : 35.0x12
Set 3 : 40.0x10
Standing Calf Raises
Set 1 : 210.0x15
Set 2 : 250.0x15
Set 3 : 250.0x15
Seated Calf Raise
Set 1 : 50.0x20
Set 2 : 80.0x20
Set 3 : 100.0x15
Post work out
5g creatine
1 scoop PM7
Done!
As far as you're concern, dapat hindi sumakit yung wrist mo kapag back squat.
pre work out
5g creatine
rc and elbow stretching ( 3- 5 minutes )
Barbell Bench Press
Set 1 : 70.0 x 5
Set 2 : 90.0 x 5
Set 3 : 110 x 5
Set 4 : 125.0 x 5
Set 5 : 150.0 x 5 >> New PR ( oh yeah!
Set 6 : 120.0 x 8
Dumbbell Incline Fly
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x10
Barbell Bent Over Row
Set 1 : 100.0x8
Set 2 : 110.0x8
Set 3 : 120.0x8
Wide Grip Lat Pulldown
Set 1 : 11.0x12
Set 2 : 12.0x12
Set 3 : 13.0x10
Barbell Standing Military Press
Set 1 : 60.0x8
Set 2 : 65.0x8
Set 3 : 70.0x8
Dumbbell Lateral Raise
Set 1 : 10.0x12
Set 2 : 10.0x12
Set 3 : 15.0x8
Barbell Shrug
Set 1 : 140.0x12
Set 2 : 140.0x10
Set 3 : 140.0x12
Crunches
Set 1 : 30 Reps
Set 2 : 30 Reps
Set 3 : 15 Reps
Reverse Crunch
Set 1 : 20 Reps
Set 2 : 18 Reps
Set 3 : 20 Reps
Post work out
5g creatine
1 scoop PM7
Done!
excited for work out later, will be hitting squat and will try to beat my 140 lbs. 5 rep max
pag dating ko kanina sa gym, some girl doing barbell over head press, ( If im not mistaken, she's 5'0 and pressing 30 lbs. ) ang galing ni ate mag execute nung exercise, after nang overhead press, pull ups, naka lima si idol, tapos dips tapos Lat pull down,
me : Mirin' sis!!!
pre work out
5g creatine
rc and elbow stretching ( 3- 5 minutes )
Barbell Deep Squat
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 110.0 x 5
Set 4 : 125.0 x 5
Set 5 : 145.0 x 5 > New PR!
Set 6 : 120.0 x 8
Barbell Curl
Set 1 : 50.0x10
Set 2 : 60.0x12
Set 3 : 60.0x10
Dumbbell Incline Curl
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x10
Barbell Close Grip Bench Press
Set 1 : 70.0x10
Set 2 : 80.0x12
Set 3 : 85.0x10
Cable Triceps Pushdown
Set 1 : 15.0x12
Set 2 : 15.0x10
Set 3 : 15.0x10
Leg Extensions
Set 1 : 60.0x12
Set 2 : 80.0x12
Set 3 : 100.0x12
Lying Leg Curls
Set 1 : 30.0x12
Set 2 : 40.0x12
Set 3 : 40.0x12
Seated Calf Raise
Set 1 : 60.0x15
Set 2 : 80.0x20
Set 3 : 100.0x15
Standing Calf Raises
Set 1 : 210.0x20
Set 2 : 250.0x20
Set 3 : 250.0x20
Post work out
5g creatine
1 scoop PM7
Done!
sabagay, hahahaha!
One of the perks on working at a BPO center, pag may sakit katabi mo, maski sa kabilang bay, asahan mo, hawaan na yan, haha!
BPO ka din pala sir, saan nga yan ? Uwi muna ko , reply pag uwi ko , nadisable ang internet ko sa phone, wala pambayad kakakain , bulking kasi :P
this ^ hahaha!
Market!Market ako sir, TSR sa Telus : )
March 18 2014
pre work out
5g creatine
white flood pre work out
elbow + rc + hamstring stretching ( 3 - 5 minutes)
Barbell Deep Squat
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 120.0 x 5
Set 5 : 140.0 x 5
Dumbbell Incline Curl
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x12
Barbell Curl
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 60.0x12
Barbell Close Grip Bench Press
Set 1 : 70.0x12
Set 2 : 70.0x12
Set 3 : 80.0x10
Cable Triceps Pushdown
Set 1 : 14.0x12
Set 2 : 14.0x12
Set 3 : 15.0x11
Leg Extensions
Set 1 : 60.0x12
Set 2 : 80.0x12
Set 3 : 100.0x12
Lying Leg Curls
Set 1 : 30.0x12
Set 2 : 35.0x12
Set 3 : 40.0x10
Standing Calf Raises
Set 1 : 210.0x15
Set 2 : 250.0x15
Set 3 : 250.0x15
Seated Calf Raise
Set 1 : 50.0x20
Set 2 : 80.0x20
Set 3 : 100.0x15
Post work out
5g creatine
1 scoop PM7
Done!
***********************
March 19 2014
pre work out
white flood
5g creatine
rc and elbow stretching ( 3- 5 minutes )
Barbell Bench Press
Set 1 : 70.0 x 5
Set 2 : 90.0 x 5
Set 3 : 110.0 x 5
Set 4 : 140.0 x 5
Set 5 : 160.0 x 5 ( with spot )
Dumbbell Incline Fly
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x12
Barbell Bent Over Row
Set 1 : 100.0x8
Set 2 : 110.0x8
Set 3 : 120.0x8
Barbell Standing Military Press
Set 1 : 60.0x5
Set 2 : 70.0x5
Set 3 : 80.0x5
Wide Grip Lat Pulldown
Set 1 : 11.0x12
Set 2 : 12.0x12
Set 3 : 13.0x12
Dumbbell Lateral Raise
Set 1 : 10.0x12
Set 2 : 10.0x12
Set 3 : 15.0x10
Barbell Shrug
Set 1 : 140.0x12
Set 2 : 150.0x12
Set 3 : 160.0x10
Post work out
5g creatine
1 scoop PM7
pre work out
5g creatine
white flood pre work out
rc and elbow stretching ( 3- 5 minutes )
Barbell Deep Squat
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 110.0 x 5
Set 4 : 125.0 x 5
Set 5 : 145.0 x 6 > for some reason, on the ascend, felt a mild pain on my left inner knee, di naman acute pain, I can still push to one more rep but rerack na lang.
Set 6 : 110.0 x 7 > on the 7'th reps,fuar*k anjan na naman so deload ulet.
Set 7 : 90 x 4 > meron pa rin ( medyo alarming na )
Set 8 : 70.0 x 5 > fuark the wat! may mild pain talaga.
switch to goblet squat
40.0 x 5 > I can feel the mild pain even on the descend. yoko na,
This is where it hurts ( that's not my knee btw :lol )
Barbell Curl
Set 1 : 50.0x12
Set 2 : 50.0x10
Set 3 : 60.0x10
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Barbell Close Grip Bench Press
Set 1 : 70.0x12
Set 2 : 80.0x12
Set 3 : 90.0x10
Cable Triceps Pushdown
Set 1 : 13.0x12
Set 2 : 14.0x12
Set 3 : 15.0x12
Leg Extensions
Set 1 : 80.0x12
Set 2 : 90.0x12
Set 3 : 105.0x12
Lying Leg Curls
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 47.5x10
Seated Calf Raise
Set 1 : 90.0x20
Set 2 : 90.0x20
Set 3 : 100.0x18
Standing Calf Raises
Set 1 : 210.0x20
Set 2 : 250.0x20
Set 3 : 250.0x18
** tried doing shadow squat, form check lang kung may mali,also asked my friend if I'm leaning too forward on the descend and if I'm having a round back, As far as he remember daw, hindi naman, could be muscle strain daw to or joint pain, but either of the two, medyo na na naparanoid na ko, Calling our heavy squatters there, have you guys experienced this before? any tips or can you recommend an exercise alternative for squat( knee friendly) babalik pa naman ako sa squat, pagalingin ko muna tuhod ko
Post work out
5g creatine
1 scoop PM7
Done!
Pakang ka ba bro?
Eto normal :
pag naka flex :
pag tinitingnan ko nga, mukha akong pike, LOL!
btw, ung pain is dun sa may bandang kaliwa , dun sa medyo madilim na side malapit sa knee cap
pre work out
5g creatine
elbow + rc + hamstring stretching ( 3 - 5 minutes)
Barbell Bench Press
Set 1 : 70.0 x 5
Set 2 : 90.0 x 5
Set 3 : 110.0 x 5
Set 4 : 140.0 x 5
Set 5 : 160.0 x 5 ( with spot )
Set 6 : 120.0 x 8
Dumbbell Incline Fly
Set 1 : 20.0x12
Set 2 : 30.0x12
Set 3 : 30.0x10
Barbell Bent Over Row
Set 1 : 90.0x8
Set 2 : 120.0x8
Set 3 : 130.0x8
Wide Grip Lat Pulldown
Set 1 : 10.0x12
Set 2 : 12.0x12
Set 3 : 13.0x12
Barbell Standing Military Press
Set 1 : 60.0x5
Set 2 : 70.0x5
Set 3 : 80.0x5
Dumbbell Lateral Raise
Set 1 : 15.0x12
Set 2 : 15.0x10
Set 3 : 15.0x10
Dumbbell Shrug
Set 1 : 40.0x10
Set 2 : 50.0x10
Set 3 : 50.0x12
Done!
Post Work Out
1 scoop PM7
5g Creatine
Done!
tried doing shadow squat again nung nasa gym, I can still feel the mild pain, umuwi na lang ako since maaga pasok ko. due to being in a variable shift, wasn't been able to sleep well tonight ( 3 1/2 hours lang ata tulog ko ngaun ), sore as fuarrk.! tried doing shadow squat again. this time, di ko na naramdaman yung sakit. Hopefully ok na sya sa tuesday . Maiba naman, Excited na matapos ang shift. dederetso CNC, restock nang supplement. bwahahahah!
watched jettie and sir dalton doing the squat, took notes para maiwasan na yung injury, napaka laking tulong talaga nung mga video nang mga heavy squatters dito, malalaman mo kung san yung mali mo, in my end, mukhang on the descend, knee first ako before hips. which is ibang iba sa kanila, which is hips first before knee. : )
@ sir core,
here's my " do I even lift?" wheel selfie
actually sir, depende eh, nung simula sa gilid nang quads ko nararamdaman but I notice after I got sick, nung nag squat na ko, di ko na nararamdaman sa quads, more on sa may thigh na. I'm doing something wrong ba?
monch. 'Pag dating sa knock-legged, sa mga later years makikita ang onset. And when it comes to leg training, mas ramdam niyo ang strain sa gilid ng quads, compared sa mga bow-legged mas na-iistrain yung teardrop muscle. Ganyan din sa akin, same part yung masakit at times, but not during training.
Ang reason for being is, nagsesend ng pain signals ang katawan mo sa utak mo na masakit yung sa part ng tuhod mo, dahil hindi maka-adapt sa weight ng katawan mo o ng pinapatong mo. (Kaya ang likely lang na case nung sa akin kaya masakit dahil nag-aadapt yung katawan ko sa paggain ko ng weight hindi sa pagbubuhat. Naremedyohan ko na yung sa pagbubuhat, at meron pa rin, kaya ang suspetsya ko, sa paggain talaga.) Either masyado akong naggagain ng weight kaya sumasakit na yung pundasyon ng katawan ko.
You can try using knee wraps, since it also works the same way as belts. It evenly distributes the pressure around the wrapped body.
WOW! :jd: thank you so much for this sir core, very detailed as well as direct to the point. kala ko injury on queue na naman tong nararamdaman ko.
sabi ko na nga ba dapat di na naabolish yung mga mods eh, hehehe!
about sa knee wrap, puede ba to? nakita ko sa toby's. meron pa nga itim eh hehe!