Box Squat (weighted)
50 lbs x 5
60 lbs x 5
60 lbs x 5
60 lbs x 5
60 lbs x 5
Seated DB Bench Press
30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
Then cardio for 10 minutes
1 minute Max speed (11.5) incline 5.0
1 minute rest
(cycle) until it reach 10 minutes total
I'm scared sa barbell bench press di ko pa ma lift ng sabay na pantay heheheQuestion ko is:
Seated DB Bench Press
30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
bro, pardon my ignorance pero pano yung seated dumbbell bench press? hehe!
tapos superset with bicep curl then superset with hammer curl?
Seated DB Bench Press
30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
bro, pardon my ignorance pero pano yung seated dumbbell bench press? hehe!
tapos superset with bicep curl then superset with hammer curl?
waaaa Bench pala nalagay ko hehehe Seated DB "Shoulder" Press dapat :unhappy:
after 5 Seated DB Shoulder Press tuloy kaagad sa bicep curl na 5 then after nun hammer 5 walang rest (rest lang pag natapos na yung 5 seated shoulder press, 5 bicep curl (concentrated) at hammer curls) :)kaso pinapatanggal sa akin ito. dapat daw Seated DB Shoulder Press na lang or Row.
^ Ou tama, yung color black na shaker. Matibay naman, mag 2 years na yung sakin. Ok padin. Nabura nga lang yung naka sulat na nakalimutan ko nadin kung ano yun. LOL
^ Ou tama, yung color black na shaker. Matibay naman, mag 2 years na yung sakin. Ok padin. Nabura nga lang yung naka sulat na nakalimutan ko nadin kung ano yun. LOL
sige hanapin ko yang black. Bukas ako pupuntang CnC.
Nakabili na ako ng PM7 1600
Dyma Creatine 500 (anselka mahal sa tia loleng 600 last price)
Fish oil (500 anselka sa tia loleng 590 last price)
Note: pag bibilo kayo sa tia loleng huwag niyo tanungin yung maitim na babaeng wavy ang buhok kasi paiba iba ang sinasabi niyang presyo. Unang tanong ko mg dyma creatine 550 tapos nung kinuha ko wallet ko naging 600. Ngek!
Bakit kaya walang PM7 sa anselka? Kungerom sila malamang mura dun. Yung dyna creatine ko nung binuksan ko ipen na yung foil cover sa loob tapos tinimbamg ko siya kulang ng 37g pero okay lang kasi talagang creatine siya according sa kaibigan ko based sa itsura at lasa yung kanya kasi package from US.Mura ang mga vitamins sa anselka than tia loleng. Tapos tung shaker ko 150 muscle shaker na itim maroon cap at yellow ang pantakip sa butas may removeable compartment for pills at additional whey powder at may kasamang pangkiskis ng kaserola (coiled metal wire). Yung on na shaker maganda sana kaso walang pangkiskis mg kaserola hehehe sabi nung lalaking nabili din ng shaker mas maganda daw yung nabili ko huwag daw yung sa ON kasi malaki at sa whey na binili ko mas ok daw yung may coil wire ball sa loob nakakatulong pang tunaw.
Deadlift
180 x 5 (nadulas talaga baka need ko mag strap)
Lat pull down
90 x 5
100 x 5
100 x 5
100 x 5
100 x 5
DB Bench Press 45 lbs 2x
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Treadmill 5 minutes and elliptical 5 minutes (Tabata HIIT)
Q: minsan kahit inaantok ako nag gi-gym ako result was hindi ko mabuhat yung max weight na kaya ko... Should I take a nap first then buhat after nap? Anyone? Help...
Ano difference ng dumbell OHP sa Seated DB Military Press? Pinanood ko sa youtube parehas lang mg execution...
pareho ba silang seated or standing yung OHP? sa standing OHP kasi apektado yung lower back mo then yung stability ng upper body mo included while sa seated pwede ka sumandal and hindi siya masyadong ganun ka intense. just my two cent.
Q: minsan kahit inaantok ako nag gi-gym ako result was hindi ko mabuhat yung max weight na kaya ko... Should I take a nap first then buhat after nap? Anyone? Help...
power nap can help. drink ka rin ng kape 30mins or 1 hr bago ka mag simula or kung ma pre WO drin ka makakatulong din para magising ka hihihi
Q: minsan kahit inaantok ako nag gi-gym ako result was hindi ko mabuhat yung max weight na kaya ko... Should I take a nap first then buhat after nap? Anyone? Help...
power nap can help. drink ka rin ng kape 30mins or 1 hr bago ka mag simula or kung ma pre WO drin ka makakatulong din para magising ka hihihi
If you commute going to your gym, why not get off the public transpo earlier and walk/jog your way to the gym? At least nakapag cardio ka na agad before ka dumating. If not, tama nga mag PWO ka. Take mo Neurocore para kang kabayo dyan! Kung di tumalab sayo yung stims nyan di ka naman aantukin sa sama ng lasa.:twitcy:
Ano difference ng dumbell OHP sa Seated DB Military Press? Pinanood ko sa youtube parehas lang mg execution...
Good question! One of those argued debates in the fitness industry is the naming conventions of the exercises.
Overhead Press or Military Press, [size=x-small](regardless being on a Standing or Seated position, and being oriented with a Barbell or Dumbbell)[/size]... are they the same?
Some people around the bodybuilding.com forums argue the difference lies with the stance, with Military Press done on closed feet stance and with a relative shoulder-width stance for the typical Overhead Press. I addressed the same question on the fitness seminar I attended few weeks ago. And according to Mike Baello, both are the same. Overhead press is the same movement what soldiers do (pressing with M-16 rifles) in their military training/bootcamps. Eventually, we civilians adopted the name and refer to it also as the Overhead Press. Which IMO, I agree more upon.
Another exercise addressed on the convention by a strength and conditioning coach, Enrico Tocol, is how do you call that famous exercise you perform on the cable station mainly hitting the triceps? [size=x-small](Again regardless what attachment you use)[/size] Tricep Push Down or Tricep Press Down? Most people would say it's 'Press' Downs since you press down the cable stack weight toward the Earth with your elbows. But, anatomically speaking, if one look at the movement on the sagittal plane [size=x-small](in layman's term, the side)[/size] of the body [size=x-small](Kinesiology-wise)[/size] you 'Push' Down the load. This how the fitness professionals call the exercises according to the movement on planes of the body...
You might have also heard/read the exercise 'French Press', [size=x-small](heck I don't have any idea where the word 'French' comes from, but...)[/size] which is an old-school term for the exercise 'Overhead Triceps Extension'. [size=x-small](Credits to veteran @Big Dawg)[/size] And some refer Overhead Triceps Extension as 'Skull Crushers' since you mimic a movement where in you nearly crush your head with the weight.
But then... how 'bout the 'Chin-ups' and 'Pull-ups'?
Most people agreed on the grip used on the bar differentiate one movement from the other. With Supinated grip [size=x-small](again, mimics the soup-bowl)[/size], you call it Chin-ups. And with the opposite, Pronated Grip, [size=x-small](palms facing away)[/size] you call it Pull-ups. How 'bout when using the a bar with neutral grip??? Well... to answer that question... YOU'RE FUCKED! (You're a one fucked OC naming individual!) Srs. Most people settle to call it, still, 'Pull-ups'. Just with a Neutral Grip in it.
So there's the confusion. Some names changes over time. Historically towards simplicity—to name the exercise according to what natural movement it mimics. And some names come up [size=x-small](even though some of these shouldn't be, for they add confusion to the en masse)[/size] to easily recognize what the exercise name do upon just hearing the word (common sense)...
Ano difference ng dumbell OHP sa Seated DB Military Press? Pinanood ko sa youtube parehas lang mg execution...
Good question! One of those argued debates in the fitness industry is the naming conventions of the exercises.
Overhead Press or Military Press, [size=x-small](regardless being on a Standing or Seated position, and being oriented with a Barbell or Dumbbell)[/size]... are they the same?
Some people around the bodybuilding.com forums argue the difference lies with the stance, with Military Press done on closed feet stance and with a relative shoulder-width stance for the typical Overhead Press. I addressed the same question on the fitness seminar I attended few weeks ago. And according to Mike Baello, both are the same. Overhead press is the same movement what soldiers do (pressing with M-16 rifles) in their military training/bootcamps. Eventually, we civilians adopted the name and refer to it also as the Overhead Press. Which IMO, I agree more upon.
Another exercise addressed on the convention by a strength and conditioning coach, Enrico Tocol, is how do you call that famous exercise you perform on the cable station mainly hitting the triceps? [size=x-small](Again regardless what attachment you use)[/size] Tricep Push Down or Tricep Press Down? Most people would say it's 'Press' Downs since you press down the cable stack weight toward the Earth with your elbows. But, anatomically speaking, if one look at the movement on the sagittal plane [size=x-small](in layman's term, the side)[/size] of the body [size=x-small](Kinesiology-wise)[/size] you 'Push' Down the load. This how the fitness professionals call the exercises according to the movement on planes of the body...
You might have also heard/read the exercise 'French Press', [size=x-small](heck I don't have any idea where the word 'French' comes from, but...)[/size] which is an old-school term for the exercise 'Overhead Triceps Extension'. [size=x-small](Credits to veteran @Big Dawg)[/size] And some refer Overhead Triceps Extension as 'Skull Crushers' since you mimic a movement where in you nearly crush your head with the weight.
But then... how 'bout the 'Chin-ups' and 'Pull-ups'?
Most people agreed on the grip used on the bar differentiate one movement from the other. With Supinated grip [size=x-small](again, mimics the soup-bowl)[/size], you call it Chin-ups. And with the opposite, Pronated Grip, [size=x-small](palms facing away)[/size] you call it Pull-ups. How 'bout when using the a bar with neutral grip??? Well... to answer that question... YOU'RE FUCKED! (You're a one fucked OC naming individual!) Srs. Most people settle to call it, still, 'Pull-ups'. Just with a Neutral Grip in it.
So there's the confusion. Some names changes over time. Historically towards simplicity—to name the exercise according to what natural movement it mimics. And some names come up [size=x-small](even though some of these shouldn't be, for they add confusion to the en masse)[/size] to easily recognize what the exercise name do upon just hearing the word (common sense)...
Q: minsan kahit inaantok ako nag gi-gym ako result was hindi ko mabuhat yung max weight na kaya ko... Should I take a nap first then buhat after nap? Anyone? Help...
power nap can help. drink ka rin ng kape 30mins or 1 hr bago ka mag simula or kung ma pre WO drin ka makakatulong din para magising ka hihihi
try ko mag kape or energy drink? like Monster or Redbull?
Basic 5x5 lang ito heheheSL din pala stronglifts.com/5x5
Yan sakit may dagdag lang heheheDi ko nakumpleto wo ko kanina... Nung sa box squat na ako napunit likod ng jogging pants ko nakapag squat, deadlift, bench press, calves raise, pulldown lang ako tapos 10 minutes tabata hiit sa elliptical. Di ko nakumpleto badtrip!
Comments
pero nag OHP ka, dun ako nahihirapan hehehe :arghh:
ahaha oo dyan ako nag stall eh, 27.5kg palang yan.=(
Gold's Gym Intercon Hotel (Makati)
WO 5x5 (Yes binago ko!)
Squat
88 lbs x 5
130 lbs x 5
130 lbs x 5
130 lbs x 5
130 lbs x 5
Deadlift
155 lbs x 5
DB Bench Press
35 lbs (2x) x 5
40 lbs (2x) x5
40 lbs (2x) x5
40 lbs (2x) x5
40 lbs (2x) x4
40 lbs (2x) x2
Box Squat (weighted)
50 lbs x 5
60 lbs x 5
60 lbs x 5
60 lbs x 5
60 lbs x 5
Seated DB Bench Press
30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
30 lbs (2x) ss with Bicep curl 20 lbs (2x) ss with hammer curl 20 lbs (2x) x 5
Then cardio for 10 minutes
1 minute Max speed (11.5) incline 5.0
1 minute rest
(cycle) until it reach 10 minutes total
I'm scared sa barbell bench press di ko pa ma lift ng sabay na pantay heheheQuestion ko is:
May dapat ba ako idagdag sa WO A na ito?
WO B ko will be:
Squat
OHP
Deadlift
Box Squat
Pull ups (supported going up - unsupported going down)
Then cardio for 10 minutes
1 minute Max speed (11.5) incline 5.0
1 minute rest
(cycle) until it reach 10 minutes total
bro, pardon my ignorance pero pano yung seated dumbbell bench press? hehe!
tapos superset with bicep curl then superset with hammer curl?
waaaa Bench pala nalagay ko hehehe Seated DB "Shoulder" Press dapat :unhappy:
after 5 Seated DB Shoulder Press tuloy kaagad sa bicep curl na 5 then after nun hammer 5 walang rest (rest lang pag natapos na yung 5 seated shoulder press, 5 bicep curl (concentrated) at hammer curls) :)kaso pinapatanggal sa akin ito. dapat daw Seated DB Shoulder Press na lang or Row.
ALL are in lbs (not including bar weight)
Pause Squat
110 x 5
130 x 5
130 x 5 (nanigas yung kaliwang hita ko)
110 x 5
110 x 5
Barbell OHP (kakahiya)
45 x 5
22 x 5
22 x 5
22 x 5
22 x 5
Deadlift
180 x 5
Box Squat (weighted)
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
DB Row L & R
45 x 5
50 x 5
50 x 5
50 x 5
50 x 5
Then cardio for 10 minutes (treadmill and elliptical)
1 minute Max speed (11.5) incline 5.0
1 minute rest
(cycle) until it reach 10 minutes total
okay na yung nabibili sa CnC na shaker tig 150 ata yun. and kapag nakachamba ka, bili ka 2 bags of PM7 and may free shaker yun
sige hanapin ko yang black. Bukas ako pupuntang CnC.
cge bili ako mamaya 2 pero pag walang free shaker 1 na lang hehehe :lol
di naman pawis yung kamay ko, wala naman lotion... may grimaces naman yung bar.
na try ko na yung mixed at hook grip.
maglalagay na ako ng chalk mamaya pag madulas pa din
Dyma Creatine 500 (anselka mahal sa tia loleng 600 last price)
Fish oil (500 anselka sa tia loleng 590 last price)
Note: pag bibilo kayo sa tia loleng huwag niyo tanungin yung maitim na babaeng wavy ang buhok kasi paiba iba ang sinasabi niyang presyo. Unang tanong ko mg dyma creatine 550 tapos nung kinuha ko wallet ko naging 600. Ngek!
Bakit kaya walang PM7 sa anselka? Kungerom sila malamang mura dun. Yung dyna creatine ko nung binuksan ko ipen na yung foil cover sa loob tapos tinimbamg ko siya kulang ng 37g pero okay lang kasi talagang creatine siya according sa kaibigan ko based sa itsura at lasa yung kanya kasi package from US.Mura ang mga vitamins sa anselka than tia loleng. Tapos tung shaker ko 150 muscle shaker na itim maroon cap at yellow ang pantakip sa butas may removeable compartment for pills at additional whey powder at may kasamang pangkiskis ng kaserola (coiled metal wire). Yung on na shaker maganda sana kaso walang pangkiskis mg kaserola hehehe sabi nung lalaking nabili din ng shaker mas maganda daw yung nabili ko huwag daw yung sa ON kasi malaki at sa whey na binili ko mas ok daw yung may coil wire ball sa loob nakakatulong pang tunaw.
All are lbs
Squat
110 x 5
130 x 5
130 x 5
130 x 5
130 x 5
Deadlift
180 x 5 (nadulas talaga baka need ko mag strap)
Lat pull down
90 x 5
100 x 5
100 x 5
100 x 5
100 x 5
DB Bench Press 45 lbs 2x
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Treadmill 5 minutes and elliptical 5 minutes (Tabata HIIT)
Q: minsan kahit inaantok ako nag gi-gym ako result was hindi ko mabuhat yung max weight na kaya ko... Should I take a nap first then buhat after nap? Anyone? Help...
pareho ba silang seated or standing yung OHP? sa standing OHP kasi apektado yung lower back mo then yung stability ng upper body mo included while sa seated pwede ka sumandal and hindi siya masyadong ganun ka intense. just my two cent.
power nap can help. drink ka rin ng kape 30mins or 1 hr bago ka mag simula or kung ma pre WO drin ka makakatulong din para magising ka hihihi
If you commute going to your gym, why not get off the public transpo earlier and walk/jog your way to the gym? At least nakapag cardio ka na agad before ka dumating. If not, tama nga mag PWO ka. Take mo Neurocore para kang kabayo dyan! Kung di tumalab sayo yung stims nyan di ka naman aantukin sa sama ng lasa.:twitcy:
Good question! One of those argued debates in the fitness industry is the naming conventions of the exercises.
Overhead Press or Military Press, [size=x-small](regardless being on a Standing or Seated position, and being oriented with a Barbell or Dumbbell)[/size]... are they the same?
Some people around the bodybuilding.com forums argue the difference lies with the stance, with Military Press done on closed feet stance and with a relative shoulder-width stance for the typical Overhead Press. I addressed the same question on the fitness seminar I attended few weeks ago. And according to Mike Baello, both are the same. Overhead press is the same movement what soldiers do (pressing with M-16 rifles) in their military training/bootcamps. Eventually, we civilians adopted the name and refer to it also as the Overhead Press. Which IMO, I agree more upon.
Another exercise addressed on the convention by a strength and conditioning coach, Enrico Tocol, is how do you call that famous exercise you perform on the cable station mainly hitting the triceps? [size=x-small](Again regardless what attachment you use)[/size] Tricep Push Down or Tricep Press Down? Most people would say it's 'Press' Downs since you press down the cable stack weight toward the Earth with your elbows. But, anatomically speaking, if one look at the movement on the sagittal plane [size=x-small](in layman's term, the side)[/size] of the body [size=x-small](Kinesiology-wise)[/size] you 'Push' Down the load. This how the fitness professionals call the exercises according to the movement on planes of the body...
You might have also heard/read the exercise 'French Press', [size=x-small](heck I don't have any idea where the word 'French' comes from, but...)[/size] which is an old-school term for the exercise 'Overhead Triceps Extension'. [size=x-small](Credits to veteran @Big Dawg)[/size] And some refer Overhead Triceps Extension as 'Skull Crushers' since you mimic a movement where in you nearly crush your head with the weight.
But then... how 'bout the 'Chin-ups' and 'Pull-ups'?
Most people agreed on the grip used on the bar differentiate one movement from the other. With Supinated grip [size=x-small](again, mimics the soup-bowl)[/size], you call it Chin-ups. And with the opposite, Pronated Grip, [size=x-small](palms facing away)[/size] you call it Pull-ups. How 'bout when using the a bar with neutral grip??? Well... to answer that question... YOU'RE FUCKED! (You're a one fucked OC naming individual!) Srs. Most people settle to call it, still, 'Pull-ups'. Just with a Neutral Grip in it.
So there's the confusion. Some names changes over time. Historically towards simplicity—to name the exercise according to what natural movement it mimics. And some names come up [size=x-small](even though some of these shouldn't be, for they add confusion to the en masse)[/size] to easily recognize what the exercise name do upon just hearing the word (common sense)...
dapat itaas mo protein mo
high protein mas mabilis metabolism.
focus on basic moves.
yap nag PM7 na ako 3x a day
Salamat ng marami @Core now mas malinaw na siya!
try ko mag kape or energy drink? like Monster or Redbull?
naka 5x5 na WO ako... basics siya AFAIK hehehe
added Box Squat (A &
with cardio for 10 minutes
1 minute Max speed (11.5) incline 5.0
1 minute rest
(cycle) until it reach 10 minutes total
eto binago ko ginawa kong tabata HIIT!gym hour ko na mamaya na lang ulit!
Yan sakit may dagdag lang heheheDi ko nakumpleto wo ko kanina... Nung sa box squat na ako napunit likod ng jogging pants ko
kahit ba bawasan mo weight? para makumpleto mo yung ibang cardio hehe