Long time no see sa isang tropa. Dating payat, at nagkalaman noob gains, ngayon back to payat. Kasi somebody convinced him he needed to cut though wala panaman pwede i-cut. Ayun balik sa buto buto. Sayang tsk.
BP
60 x 10
80 x 10
110 x 10
160 x 5
170 x 3
180 x 5 x 5
DB incline
55 x 10 x 1
machine incline BP
#7 x 12 x 3
Stop. Naramdaman ko ulit ung electric shock pain ko which shoots from my right wrist going to the elbow. It's more of a discomfort than pain. Parang nerve problem kaya tigil muna. I irritated my elbows last week doing curls, I think this is related to that.
Stop. Naramdaman ko ulit ung electric shock pain ko which shoots from my right wrist going to the elbow. It's more of a discomfort than pain. Parang nerve problem kaya tigil muna. I irritated my elbows last week doing curls, I think this is related to that.
Nasubukan mo rin bang yung wrist mo ay nagkaganyan from doing squats? Low bar squats, parang merong naiipit na ugat sa may balikat kung san nakapatong yun bar. Namamanhid na left wrist ko by the 3rd set.
By the way, lakas mo bumuhat. Lalo na squat and deadlift.
back
DL
110 x 5
160 x 5
200 x 5
250 x 3
280 x 3
310 x 2
330 x 1 natangal belt ko after passing the knees, kaunti na kasi ung kinakapitan ng velcro kasi *ahem* pumayat na ako lol. Kailangan pa-repair ko na ulit (2nd time)
330 x 2 x 2
290 x 5 burned out
DL
110 x 10
160 x 8
200 x 5
250 x 5
270 x 5 x 2 @10 crap this felt like 300~ish. I was going to do light volume, but frak ayaw makipag-cooperate ng katawan ko.
rows
110 x 10
150 x 12 x 3
cable rows
something light 12 x 3
lat pull down
70 x 20 x 3
I ran yesterday, maybe that has something to do with it. crap day.
sir popoy may reference pic kaba? ung latest? (no homo) lakas mo kasi eh so ang asa isip ko( sorry kung mali o di maganda nasabi ko) eh bulky ka na siksik ng muscle mass o kaya ka malaks dahil sa training na sinusunod mo?
I'm going to stick to the weights I do know and not add to the bar. Ok na bawasan kung kailangan. I'm still going to do the main lifts plus 4 assistance light for volume. Ang iniisip ko ung main lifts ko mag provide ng intensity tapos ung assistance light may provide ng volume. Ano sa tingin mo, it makes sense? or should I do something else?
I appreciate your input ty.
suggestion ko lang. first, increase mo muna yung calories mo to 3000cals. ngayon kasi nasa 8calories/lb of BW lang kinakain mo, eto itsura nyan:
ang baba diba? kahit sa 130lbs na tao deficient pa din yan, no doubt manghihina ka talaga. yung 3k calories around maintenance mo lang yan pero since mukhang ang gusto mo e mag-lose ng weight. magandang starting point yan. pwede mo gawin increase ka 500cals next week then 500cals ulit sa susunod hangang regular 3k cals minimum na kinakain mo. parang ganito:
sa training naman, make your assitance lifts heavy also pero hindi naman sobrang bigat na 4 reps lang magagawa mo. yung weight na makaka 6-10reps ka. sa experience ko mas lumalakas ako pag progressive lahat ng lifts ko dahil may chain reaction ang strength.
@badass_vinch
tingin mo chief kailangan ko kumain ng mas madami? hmmmmm.....hindi kaya lalo ako tumaba.
Actually, yung binigay ko na figures before e mababa pa nga. siguro for 160-170lbs na tao mataas yung 3k calories pero mababa yun for 200 pounders (regardless of BF%).
Ang common mistake ng mga gusto maglose ng weight or cut is they take "calorie deficit" as their first move. What they dont realize is that DEFICIT can be attained by either eating less, working more, or both. Pero ang key to this is flexibility, you need to give your body some room. If you start TOO low (eating very few cals) then wala ka na pupuntahan once your body fights back.
It would be a good idea if you start eating more, as in bring it to maintenance levels right away to give your body a break. from there slowly work your way down sa pag create ng deficit.
Ang bonus dyan, you might drop some weight on the first few days pa nga pag narevive yung systems mo, some strength gains also is possible and your joints will feel better
Comments
OH press
bar x 10
60 x 10 x 2
80 x 10
110 x 8, 8, 6, 5
lat raise
30 x 10
35 x 10 x 4
Arnold press 12 x 3 short/mod
30 x 12 x 4
machine press
#3 bottom x 15 x 3
kickbacks
20 x 15 x 2
25 x 15 x 2
60 x 10
90 x 10
110 x 10
160 x 5
175 x 5 x 5
DB incline press
50 x 10 x 3
machine incline press
#4 x 20 x 3; 15 x 1
BB curl
60 x 5
70 x 5 x 4
spider curl
50 x 12 x 3
hammer
10 x 15 x 3
shrugs
110 x 10
200 x 10
270 x 5
340 x 5
380 x 5
400 x 5 x 3
360 x 10 x 2
240 x 20 x 2
HIIT
20:120 on/off sprints
4 rounds only; supposed to be 8. I might have injured my quads, really painful. Different sensation than being sore.
BP
60 x 12 x 2
110 x 10
160 x 5
185 x 5
185 x 5
185 x 4 got pinned
185 x 5 spot
185 x 4 spot
DB incline press
50 x 10 x 3
machine incline press
#4 x 20 x 4
BB curl
60 x 5 x 4 EZ curl
50 x 10 x 3
hammer bar
40 x 20 x 3
I got pinned, lol. Try again next week.
back
DL
110 x 10
150 x 10
200 x 8
240 x 8
280 x 5
310 x 3
280 x 5
rows
110 x 10
160 x 10 x 3
cable rows
#3 slot from bottom 12 x 3
lat pull down
80 x 15 x 4
40 x 10
60 x 10
110 x 10
150 x 5
175 x 5 x 5
DB incline press
50 x 10
55 x 10
55 x 8
machine incline press
#3 x 20 x 3
BB curl
40 x 8
60 x 8 x 3
chin ups
5 x 3
hammer curl
20 x 20 x 3
Long time no see sa isang tropa. Dating payat, at nagkalaman noob gains, ngayon back to payat. Kasi somebody convinced him he needed to cut though wala panaman pwede i-cut. Ayun balik sa buto buto. Sayang tsk.
OHP
20 x 10
60 x 10
80 x 10
100 x 8 x 4
side lateral raise
35 x 12 x 2
40 x 10 x 2
machine press
#3 x 20 x 2, 15 x 1
CGBP
90 x 10
110 x 10 x 3
tri push down
? x 10 x 2
?+10 x 10 x 4
chins
5, 5, 5, 5
BP
40 x 10
60 x 10
110 x 10
150 x 5
175 x 5 x 5
DB incline press
40 x 10
55 x 10
60 x 8
60 x 5
machine incline press
#5 x 20 x 3
BB curl
40 x 8
80 x 8 x 3
hammer curl
20 x 20 x 3
BP easy today, add weight next time.
back
DL
110 x 10
160 x 10
200 x 5
250 x 5
280 x 5
320 x 3 x 2
rows
110 x 10
180 x 10 x 3
cable rows
#3 slot from bottom 12 x 3
lat pull down
100 x 15 x 4
BP
60 x 10
80 x 10
110 x 10
160 x 5
170 x 3
180 x 5 x 5
DB incline
55 x 10 x 1
machine incline BP
#7 x 12 x 3
Stop. Naramdaman ko ulit ung electric shock pain ko which shoots from my right wrist going to the elbow. It's more of a discomfort than pain. Parang nerve problem kaya tigil muna. I irritated my elbows last week doing curls, I think this is related to that.
Nasubukan mo rin bang yung wrist mo ay nagkaganyan from doing squats? Low bar squats, parang merong naiipit na ugat sa may balikat kung san nakapatong yun bar. Namamanhid na left wrist ko by the 3rd set.
By the way, lakas mo bumuhat. Lalo na squat and deadlift.
sa wrist check mo ung bar is not resting on your wrists; dapat sa back.
DL
110 x 5
160 x 5
200 x 5
250 x 3
280 x 3
310 x 2
330 x 1 natangal belt ko after passing the knees, kaunti na kasi ung kinakapitan ng velcro kasi *ahem* pumayat na ako lol. Kailangan pa-repair ko na ulit (2nd time)
330 x 2 x 2
290 x 5 burned out
rows
110 x 10
130 x 10 x 4
cable rows
#3 slot from bottom 12 x 3
lat pull down
100 x 15
90 x 15
80 x 15 x 2
Shoulder
OHP
20 x 10
60 x 10 x 2 hint of shock-like pain from a few days ago, not as intense, improved by about 70%
90 x 3 its there, stop muna
lat raises
25 x 12 x 2
40 x 10
25 x 12 x 2
CGBP
110 x 10 x 3
110 x 8
tri cable push down
70 x 15 x 2
60 x 15 x 2
tri bench dips
15 x 4
Bench 70% x 8 x 3 @1 min rest
chins 5 x 3
curls 20 x 15 x 3
conditioning: sprints 20:140 x 6 rounds
BP
60 x 10
110 x 5
150 x 5
170 x 5
175 x 5 @8
180 x 5 @9
185 x 5 @9
160 x 8 @8 1min rest
160 x 8 @8
DB incline
40 x 12 x 1
60 x 8
50 x 10 x 2
machine incline BP
#4 x 15 x 3
curls EZ bar
40 x 8 x 3
hammer curls
20 x 15 x 3
DL
110 x 10
160 x 8
200 x 5
250 x 5
270 x 5 x 2 @10 crap this felt like 300~ish. I was going to do light volume, but frak ayaw makipag-cooperate ng katawan ko.
rows
110 x 10
150 x 12 x 3
cable rows
something light 12 x 3
lat pull down
70 x 20 x 3
I ran yesterday, maybe that has something to do with it. crap day.
siksik pa sa taba sir emman
April 2014 @207 pounds
May 2014 @202 pounds
re training: Observation ko ay mas-mascular ako ngayon na mas madami volume (BB style) keysa nung nag-follow ako ng strength training last year.
OHP
bar x 10
60 x 10 x 2
90 x 8 x 3 d@mn nerve-ipit sensation still there
lat raises
15 x 12 x 4
arnold press
15 x 12 x 4
machine press
#4 x 15 x 4
skull crusher
45 x 8 x 3
tri push down
60 x 15 x 2
50 x 15 x 2
cardio
http://runkeeper.com/user/popoycanton/activity/377491900?&activityList=true
I'm going to have my thyroid levels checked. I'm @1500-1700 calories for 3 months, doing the gym and doing cardio, but not losing weight.
^this
tingin mo chief kailangan ko kumain ng mas madami? hmmmmm.....hindi kaya lalo ako tumaba.
Actually, yung binigay ko na figures before e mababa pa nga. siguro for 160-170lbs na tao mataas yung 3k calories pero mababa yun for 200 pounders (regardless of BF%).
Ang common mistake ng mga gusto maglose ng weight or cut is they take "calorie deficit" as their first move. What they dont realize is that DEFICIT can be attained by either eating less, working more, or both. Pero ang key to this is flexibility, you need to give your body some room. If you start TOO low (eating very few cals) then wala ka na pupuntahan once your body fights back.
It would be a good idea if you start eating more, as in bring it to maintenance levels right away to give your body a break. from there slowly work your way down sa pag create ng deficit.
Ang bonus dyan, you might drop some weight on the first few days pa nga pag narevive yung systems mo, some strength gains also is possible and your joints will feel better
^ THIS ..sana mabasa ng lahat yan. Good point 100x. HAHAHA
BP
60 x 10
80 x 10
110 x 10
150 x 5
170 x 5
190 x 5 @9
190 x 5 @9.5
190 x 5 @9.5 w00t PR
160 x 10 @9
160 x 10 @9.5
incline DB press
40 x 12
50 x 10 x 3
machine incline press
#4 x 20
#5 x 15 x 3
ez curls
40 x 10 x 3
hammer curls
20 x 10 x 3
cardio: run 30 mins.
sir, ano yung 9.5 ? 9 and a half rep? 9 and a half set ( [size=x-small]huh?[/size] )
http://examine.com/autoregulation.php