Ok lang un bro haha. Pwede rin namang 5rounds ng 10pullups, 20pushups, 30squats
:sport: yown. Noted. Idol, isa pang tanong... yung plano ko ay to do a push/pull/legs program next week. Can I still do wods everyday or alternative days na lang? I'll be limiting it under 30 mins naman if i need to modify the wod. Advice :huh
Mas ok bro alternate days yung wod and lifting. Mabuburn out ka Kung araw2 na wod. And mahirap magpalakas kasi konti lang recovery. tsaka yung wod wag puro high reps. May mga wod din na heavy lift, parang training ng strongman.
Guys medyo slow lang :huh Ive read this article at medyo nalilito ako. --> "Each workout starts out with a compound lift using a 15 rep goal over 5 sets. " does it mean na each set has 15 reps or yung 5 total sets should have a total goal of 15 reps?
Kindly enlighten me :duh: Thanks
WOD: AMRAP 12mins
90 Jumping Jack
12 Burpees
Total Round: 4
Nangangapa pa sa bagong routine, forms and time. PUSH was 1hr & 20 mins. ABS was 25 mins. I'm not sure if ideal time yun. Hehehehe Comments & suggestion are welcome. :huh
Did the same PULL WO except for DB Row (sub sa B.Row) as last week. But after my WO... may masakit sa lower back. I felt it most pagupo ko sa kotse. As I'm driving home... Iniisip ko Kung May Mali sa Ginawa ko? DEADLIFT kaya... But last week was same weight pero wala nman ako naramdaman. Nilagyan ko ng salonpas at Medyo nagiba Iba sya.
Did the same PULL WO except for DB Row (sub sa B.Row) as last week. But after my WO... may masakit sa lower back. I felt it most pagupo ko sa kotse. As I'm driving home... Iniisip ko Kung May Mali sa Ginawa ko? DEADLIFT kaya... But last week was same weight pero wala nman ako naramdaman. Nilagyan ko ng salonpas at Medyo nagiba Iba sya.
baka sprain, maybe hindi ka nakapag cooldown ng maayos
Did the same PULL WO except for DB Row (sub sa B.Row) as last week. But after my WO... may masakit sa lower back. I felt it most pagupo ko sa kotse. As I'm driving home... Iniisip ko Kung May Mali sa Ginawa ko? DEADLIFT kaya... But last week was same weight pero wala nman ako naramdaman. Nilagyan ko ng salonpas at Medyo nagiba Iba sya.
baka sprain, maybe hindi ka nakapag cooldown ng maayos
I think sprain nga... I had this before pero galing ako sa squats then nag rest ako ng 2 weeks ata then okay na ulit. Sir when you say cooldown... ano usually ginagawa mo? kc ako after workout eh rest lang plus foam roll sa likod if feel ko lang masyado na stress back ko.
gaano kasama brah? rate mo from 1 - 10 , 10 being di ka makatayo nang maayos or maka bend.
di ko alam kung spasm yan or baka sore / tightness lang. pero what I normally do is ICE muna nang 2 - 3 days after nun, simple foam rolling na, pero kung sobrang sakit, try mo inumin to, celebrex or norgesic forte ( muscle relaxant sila )
as a matter of fact, 3 days akong natengga. Had lower back spasm after doing squat . Nung nasa gym pa lang, ramdam ko na eh, after doing some deficit romanian DL and back ext. medyo naging ok.
PERO pag gising ko sa gabi ( Call center agent brah ) pucha! di na ko makatayo, as in namimilipit na ko sa sakit, ni hindi ako makapag makatayo nang di ako ma a out of balance sa sakit.
after taking the said meds sa taas ( norgesic forte ) AND ice, after a day, medyo nakakapag lakad na ko nang maayos.
this is the second time na di ako nakapasok sa work dahil sa lower back pain, and this current experience has been a eye opener for me.
gaano kasama brah? rate mo from 1 - 10 , 10 being di ka makatayo nang maayos or maka bend.
I think is not that bad kasi I still manage to complete my leg day. Siguro asa 4 lang... I still can bend pero pag uupo sa kotse at tatayo... damn that hurts! =( but still tolerable pa namn. But I skip abs work out kasi masakit pag nag ccrunches, napapaluha ako. =(
Parang ganyan nangyari kay Rob21 nung nagDL sya ng 500lbs. Sprain sabi nung doctor nung nagpatingin sya, MRI i think.
Bro, hoping hindi sprain or anything serious since nakakagalaw pa ako ng ayos and hoping mawala na sya by next week kasi if not then i'll see a doctor.
I think is not that bad kasi I still manage to complete my leg day. Siguro asa 4 lang... I still can bend pero pag uupo sa kotse at tatayo... damn that hurts!
I see, I don't think na malala to, since you can still bend, ( though pag uupo at tatayo andun yung pain)
same recommendation brah, ICE for 2 - 3 days, then stretch your hammies and foam roll mo buong legs mo,
Someone ask me regarding reps and weight effectivity medyo napaisip din ako, I think its bodybuilding 101... sabi ko na lang ill get back to you. Hehehehe. Question sa akin eh kung alin mas effective heavy weights and few reps (e.i. BP: 200lbs 3 set of 5 reps) OR lighter weights but more reps (ei. BP: 125lbs 5 sets of 15 reps)? Kindly enlighten me guys of more facts? Hehehehe Thank you thank you... ang babait ninyo, thank you.
as what ive read and from my work out there are 3 types of muscle fiber. one is actiated by heavy and low reps,other is med weight and med reps and the last is high reps and low weights. but still you must estimate the weight in such a way you will achieve the reps needed. hope this helped
Someone ask me regarding reps and weight effectivity medyo napaisip din ako, I think its bodybuilding 101... sabi ko na lang ill get back to you. Hehehehe. Question sa akin eh kung alin mas effective heavy weights and few reps (e.i. BP: 200lbs 3 set of 5 reps) OR lighter weights but more reps (ei. BP: 125lbs 5 sets of 15 reps)? Kindly enlighten me guys of more facts? Hehehehe Thank you thank you... ang babait ninyo, thank you.
base sa pag kakaintindi ko brad, depende yan sa goal mo
pero mas mainam na 200lbs 3 sets ng 8-12 reps
naalala ko dati sabi payo ni sir Big Dawg, kung sa BB Back Squat ay heavy ka then mga minimum 5-8reps kaya mo, pag datiing sa lying leg curl eh minimum 15 reps ka naman sa bigat na di naman kabigtan o kagaanan best of both worlds
IMO, at sa aking pag kakaintindi, simple lang. low reps STR 3-6reps. 6+(8-10-12-15-20) reps hyperthropy regardless of the weights (syempre ung akma sa lakas mo, alangan bumuhat ka ng 3-6 reps na kaya mo naman gawin ng 100 reps haha)
Someone ask me regarding reps and weight effectivity medyo napaisip din ako, I think its bodybuilding 101... sabi ko na lang ill get back to you. Hehehehe. Question sa akin eh kung alin mas effective heavy weights and few reps (e.i. BP: 200lbs 3 set of 5 reps) OR lighter weights but more reps (ei. BP: 125lbs 5 sets of 15 reps)? Kindly enlighten me guys of more facts? Hehehehe Thank you thank you... ang babait ninyo, thank you.
Mas effective - BOTH have their own benefits
For bodybuilding
Heavy - IMO pag 3-7 reps lang kaya mo gawin kahit anong weight pa
Light - pag 8 or more reps, again kahit anong weight.
Sa pinas pag naka 200lbs BP, heavy na. Pero sa ibang bansa magaan pa yan, 225lbs nga ang start ng masasabi nilang challenging weight. Sakin magaan yung 200lbs, pero para sa iba mabigat sya. Depende ang term na "heavy and light" sa kakayanan ng individual
Comments
:sport: yown. Noted. Idol, isa pang tanong... yung plano ko ay to do a push/pull/legs program next week. Can I still do wods everyday or alternative days na lang? I'll be limiting it under 30 mins naman if i need to modify the wod. Advice :huh
Kindly enlighten me :duh: Thanks
Math na kasi idol. :banghead: Hehehehe Sabi na yun din pagkakaintindi ko, makulit lang si kumander at hindi daw un. lol SALAMAT sir.
Change program to PUSH/PULL/Leg
PUSH A
BP: 5x3 155 lbs
10x1 125lbs (AMQRAP)
Behind the Neck Press: 10x3 65lbs
Lateral Raise: 10x3 15lbs
Pullover: 10x3 30lbs
Incline Fly: 10x3 15lbs
Tricep Extension: 10x5 30lbs
Dips: 10x5 Bodyweight
ABS
Crunch: 15x3
Plank: 20s x3
Hanging Knee Raise: 15x3
Double Crunch: 10x3
Russian Twist: 15x3
WOD: AMRAP 12mins
90 Jumping Jack
12 Burpees
Total Round: 4
Nangangapa pa sa bagong routine, forms and time. PUSH was 1hr & 20 mins. ABS was 25 mins. I'm not sure if ideal time yun. Hehehehe Comments & suggestion are welcome. :huh
PULL A
DL: 5x3 255lbs
15x1 205lbs
Chin-up: 5x3
B.Row: 10x3 135lbs
Shrug: 10x1 45lbs
10x2 50lbs
Bicep Curl: 10x1 25lbs
10x4 30lbs
Hammer Curl: 10x5 20lbs
ABS
Crunch: 15x3
Plank: 30s x3
Hanging Knee Raise: 15x3
Double Crunch: 10x3
Russian Twist: 15x3
Leg
Squat: 5x3 165lbs
15x1 135lbs (AMQRAP)
Standing Calf Raise: 15x3 35lbs
Overhead Lunges: 10x3 45lbs
DB Step Up: 10x3 35lbs
Wallball: 15x3 8kg
ABS
Crunch: 15x3
Plank: 30s x3
Hanging Knee Raise: 15x3
Double Crunch: 10x3
Russian Twist: 15x3
PUSH B
OH Press: 5x3 95lbs
10x1 75lbs AMQRAP
Incline DB Press: 10x3 40lbs
Pec Fly: 10x3 20lbs
Clean & Jerk: 10x3 95lbs
Front Raise 10x6 20lbs
Skull Crusher: 10x5 25lbs
Tricep Extension: 10x5 40lbs
ABS
Crunches: 15x3
Plank: 30s x3
Hanging Knee Raise: 15x3
Double Crunch: 10x3
Russian Twist: 15x3
PULL B
B.Row: 5x3 165lbs
10x1 135lbs AMQRAP
Lat Pulldown: 10x3 100lbs
Seated Row: 10x3 115lbs
Incline Row: 10x3 30lbs
DB Bicep Curl: 10x5 25lbs
PUSH A
BP: 5x3 155 lbs
12x1 125lbs (AMQRAP)
Behind the Neck Press: 10x3 65lbs
Lateral Raise: 10x3 15lbs
Pullover: 10x3 40lbs
Incline Fly: 10x3 25lbs
Tricep Extension: 10x5 30lbs
Dips: 10x5 Bodyweight
ABS
Crunch: 15x3
Plank: 30s x3
Hanging Knee Raise: 15x3
Double Crunch: 10x3
Russian Twist: 15x3
Nov. 12, Wednesday
PULL A
DL: 5x3 255lbs
15x1 205lbs
Chin-up: 5x3
DB Row: 10x3 40lbs
Shrug: 10x3 50lbs
Bicep Curl: 10x5 35lbs
Hammer Curl: 10x5 25lbs
ABS
Crunch: 15x3
Plank: 30s x3
Hanging Knee Raise: 15x3
Double Crunch: 10x3
Did the same PULL WO except for DB Row (sub sa B.Row) as last week. But after my WO... may masakit sa lower back. I felt it most pagupo ko sa kotse. As I'm driving home... Iniisip ko Kung May Mali sa Ginawa ko? DEADLIFT kaya... But last week was same weight pero wala nman ako naramdaman. Nilagyan ko ng salonpas at Medyo nagiba Iba sya.
baka sprain, maybe hindi ka nakapag cooldown ng maayos
I think sprain nga... I had this before pero galing ako sa squats then nag rest ako ng 2 weeks ata then okay na ulit. Sir when you say cooldown... ano usually ginagawa mo? kc ako after workout eh rest lang plus foam roll sa likod if feel ko lang masyado na stress back ko.
di ko alam kung spasm yan or baka sore / tightness lang. pero what I normally do is ICE muna nang 2 - 3 days after nun, simple foam rolling na, pero kung sobrang sakit, try mo inumin to, celebrex or norgesic forte ( muscle relaxant sila )
as a matter of fact, 3 days akong natengga. Had lower back spasm after doing squat . Nung nasa gym pa lang, ramdam ko na eh, after doing some deficit romanian DL and back ext. medyo naging ok.
PERO pag gising ko sa gabi ( Call center agent brah ) pucha! di na ko makatayo, as in namimilipit na ko sa sakit, ni hindi ako makapag makatayo nang di ako ma a out of balance sa sakit.
after taking the said meds sa taas ( norgesic forte ) AND ice, after a day, medyo nakakapag lakad na ko nang maayos.
this is the second time na di ako nakapasok sa work dahil sa lower back pain, and this current experience has been a eye opener for me.
Still hurting but the LEG Day must go on'
Leg
Squat: 5x3 165lbs
15x1 135lbs (AMQRAP)
Standing Calf Raise: 20x3 35lbs
Overhead Lunges: 10x3 45lbs
DB Step Up: 10x3 35lbs
Wallball: 15x3 8kg
I think is not that bad kasi I still manage to complete my leg day. Siguro asa 4 lang... I still can bend pero pag uupo sa kotse at tatayo... damn that hurts! =( but still tolerable pa namn. But I skip abs work out kasi masakit pag nag ccrunches, napapaluha ako. =(
Bro, hoping hindi sprain or anything serious since nakakagalaw pa ako ng ayos and hoping mawala na sya by next week kasi if not then i'll see a doctor.
I see, I don't think na malala to, since you can still bend, ( though pag uupo at tatayo andun yung pain)
same recommendation brah, ICE for 2 - 3 days, then stretch your hammies and foam roll mo buong legs mo,
PUSH B
OH Press: 5x3 95lbs
10x1 75lbs AMQRAP
Incline DB Press: 10x3 40lbs
Pec Fly: 10x3 25lbs
Clean & Jerk: 10x3 95lbs
Front Raise 10x6 20lbs
Skull Crusher: 10x5 35lbs
Tricep Extension: 10x5 30lbs
Skip abs wo... lower back still in pain pero medyo ok ok na sya.
PULL B
B.Row: 5x3 165lbs
10x1 135lbs AMQRAP
Lat Pulldown: 10x3 100lbs
Seated Row: 10x3 115lbs
Incline Row: 10x3 30lbs
DB Bicep Curl: 10x5 22lbs
PUSH A
BP: 5x3 155 lbs
10x1 125lbs (AMQRAP)
Behind the Neck Press: 10x3 65lbs
Lateral Raise: 10x3 15lbs
Tricep Extension: 10x5 40lbs
Pullover: 10x3 40lbs
Incline Fly: 10x3 25lbs
Dips: 10x5 Bodyweight
PULL A
DL: 5x3 255lbs
15x1 205lbs
Chin-up: 5x3
DB Row: 10x3 40lbs
Shrug: 10x3 50lbs
Bicep Curl: 10x5 40lbs
Hammer Curl: 10x5 25lbs
base sa pag kakaintindi ko brad, depende yan sa goal mo
pero mas mainam na 200lbs 3 sets ng 8-12 reps
naalala ko dati sabi payo ni sir Big Dawg, kung sa BB Back Squat ay heavy ka then mga minimum 5-8reps kaya mo, pag datiing sa lying leg curl eh minimum 15 reps ka naman sa bigat na di naman kabigtan o kagaanan
Mas effective - BOTH have their own benefits
For bodybuilding
Heavy - IMO pag 3-7 reps lang kaya mo gawin kahit anong weight pa
Light - pag 8 or more reps, again kahit anong weight.
Sa pinas pag naka 200lbs BP, heavy na. Pero sa ibang bansa magaan pa yan, 225lbs nga ang start ng masasabi nilang challenging weight. Sakin magaan yung 200lbs, pero para sa iba mabigat sya. Depende ang term na "heavy and light" sa kakayanan ng individual
BP: 5x3 165 lbs
7x1 135lbs (AMQRAP)
Behind the Neck Press: 10x3 65lbs
Lateral Raise: 10x3 15lbs
Tricep Extension: 10x3 45lbs
Pullover: 10x3 45lbs
Incline Fly: 10x3 25lbs
Dips: 10x5 Bodyweight
WOD (na miss ko to... 3 weeks na walang wod)
For time:
15-12-9-6-3
Goblet Squats 16kg
KB Swing 16kg
Burpees
Total time: 9 minutes & 53 seconds.
Nov. 26, Myerkules
PULL A
DL: 5x3 265lbs
10x1 225lbs
Chin-up: 5x3
DB Row: 10x3 45lbs
Shrug: 10x3 50lbs
Bicep Curl: 10x5 45lbs
Hammer Curl: 10x5 25lbs
ABS
Crunches 15x3
Plank 30 seconds x 3
Bicycle 15 secs x 3
Double Crunches 10 x 3
Russian Twist 15x3
Leg Day
Squat: 5x3 175lbs
10x1 135lbs (AMQRAP)
Standing Calf Raise: 15x3 45lbs
Overhead Lunges: 20x3 45lbs
DB Step Up: 10x3 35lbs
Wallball: 15x3 8kg
Was determine to improve my WOD's time last tuesday
15-12-9-6-3
Goblet Squats 16kg
KB Swing 16kg
Burpees
New time: 9 minutes and 29 seconds... Goal is under 9 minutes' Konti pa.