Learning Process
GrandeCapo
Posts: 111
Nagsimula ako nung 2012, may trainer ako pero na-realize ko na hindi niya ako tinuturuan ng tamang form and tamang pagkain, so nasayang lang yung halos 1 year ko na pag ggym. So nagsimula akong magresearch sa sarili ko, and nag setup ng home gym. Progress is slow but steady 
Sana matuto pa ako sa masters
Current BF%: around 16%
Strengths:
Malaki legs, big squat potential (siguro)
Mabilis matuto
Weaknesses:
Girly forearms and wrists (mahina tuloy ako sa bench and bicep curls
)
Below average cardio performance
Photo from a few months before I started to lift
Sana matuto pa ako sa mastersCurrent BF%: around 16%
Strengths:
Malaki legs, big squat potential (siguro)
Mabilis matuto
Weaknesses:
Girly forearms and wrists (mahina tuloy ako sa bench and bicep curls
)Below average cardio performance
Photo from a few months before I started to lift
Comments
What makes you think of that?
Define 'spot'.
Well then, define 'spotter'.
Correct! [size=x-small](But you want to ditch that question mark next time, that makes your answer a guess. You have to be sure next time.)[/size]
What's the weight of the largest plate you're lifting on that video? Was it 25's or 35's?
Haha thanks bro! Baka nga, medyo napapabagsak tuloy ako sa pababa kasi ang baba nga
You put the camera on the wrong perspective.
What you first want to view here is on the side. You want to see and know if the bar path travels through a straight line.
But so far, I don't see any problem in during on your form, other than...
...Using small-diameter plates. This makes the bar to travel a more distant path.
When set to re-imagined using a large-diameter plates , that could diminish more or less an inch to the bar path.
That'll saves you time to reach lockout. Saves more energy, in turn allows you to lift more weight.
Alriiight! Thank you for this!
Tama. Elevation to compensate the small diameter.
Problema mo lang kung low quality standard yung plates.
regarding sa " girly forearms" mo kamo, lalaki din yan pag tinetrain mo at syempre pag bumibigat buhat mo
Shoulders & Core
(slight rotator cuff pain from small bench injury last week)
Standing press - empty bar warmup; 4x6 at 90lbs
DB lateral raise - 1x6 at 30lbs; 3x8 at 25lbs
DB front raise - 1x6 at 25lbs; 3x8 at 20lbs
Bent over DB raise - 3x8 at 20lbs
Barbell upright row - 3x6 at 70lbs (forearm pain afterwards; should've used an EZ bar)
Superman plank - 40 secs. per side
Regular plank - 1 minute
Side planks - 1 minute per side
Crunches - 30
Leg raise - 30
Seated barbell oblique twist - 20 per side
I feel like my core work is lacking... Need to focus more on the mind-muscle connectionBoss ilang beses mo tinitira calves mo? Sa tingin ko malaki pwedeng ilaki ng calves ko kasi nasa lahi ko yun lol
aun oh! genetically gifted, :sport::sport:
Nov. 13, 2014
Legs
Barbell back squat - empty bar, 70lb warmup sets; 3x6 at 160lbs (medyo fail; wrong timing kasi mabigat pa rin core from yesterday, should reserve core work for last workout day of the week)
DB walking lunge - 3x6 at 50lbs per DB
Barbell straight-leg deadlift - (just tried it out) 3x8 at 70lbs
Superset: leg extension - 3x8, lying leg curl - 3x6 at 95lbs
Smith machine standing calf raise - 3x12 at 140lbs
Back
Regular deadlift - 1x8 at 70lbs; 1x6 at 140lbs; 2x4 at 235lbs; 2x4 at 230lbs
Wide grip pull-up (body weight) - 2x6, 5x4
Neutral grip pull-up - 2x6
Underhand pull-up (chin-up) - 2x6
V-bar seated row - 1x8 at 110lbs; 2x7 at 120lbs
Standing straight-arm cable pulldown - 2x8 at 100lbs; 1x6 at 90lbs
My chest is lagging behind in terms of both size and strength. Self-diagnosis: bad form and lack of intensity. From now on, I'll be hitting the chest two times per week. I started with the heaviest weight I can lift with good form.
Chest
Flat bench press - empty bar warmup; 1x8 at 70lbs; 1x6 at 145lbs (bad form); 3x8 at 110lbs (good form)
Incline bench press - 1x8 at 100lbs; 3x6 at 110lbs
Cable crossover - 3x12,10,8 at 40,45,47.5lbs per side
Triceps
(chest is burning by now)
Tricep dip - 3x8 (bodyweight)
Rope tricep extension - 1x8 at 70lbs, 2x8 at 80lbs
Thinking of doing flat bench dumbbell presses and chest dips (and maybe some flyes?) later this week, together with core work... What do you guys think?
pwede naman yan paps. sapul na sapul chest mo dyan Flyes & cable crossovers almost same ng tama depende sa hawak mo sa cable. if your gitting hard on your bench press might as well hit the dumbell on incline bench or vice versa. variations.
Nov. 19, 2014
Legs
Squat - almost 30 bodyweight (tinuturuan ko kasi pinsan kong babae kung pano yung form haha)
Barbell back squat - 1x8 at 70lbs; 1x8 at 160lbs; 2x6 at 180lbs
DB walking lunge - 3x6 at 50lbs per DB
Straight-leg deadlift - 3x8 at 90,110,130lbs
Leg extension - 3x12 at 100lbs
Lying leg curl - 2x6 at 100lbs
Smith machine standing calf raise - 4x12,12,10,8 at 160lbs
EDIT:
Hindi pa pala ako nagpopost ng pic ng leg progress ko, so here (flexed). Parang gusto ko nang magbawas ng BF% para makita yung muscles sa ilalim. Haha:
Shoulders
Standing press - empty bar, 20lbs warmup sets; 1x6 at 95lbs; 4x5 at 90lbs
Lateral raise - 3x10 at 25lbs per DB
Front DB raise - 3x8 at 20lbs per DB
Bent-over raise - 1x8 at 25lbs; 2x10 at 20lbs per DB
Behind the back barbell shrug - 3x10 at 145lbs
Biceps and Forearms
Standing EZ bar curl - 3x8 at 45lbs
Reverse grip EZ bar curl - 3x8 at 30lbs
DB hammer curl - 3x8 at 25lbs per DB
Post-workout:
2 scoops cookies and cream whey + chocolate Tiger energy biscuits + low-fat milk + 2 tbsp chunky peanut butter = nyami
Chest
Push-up (slow reps) - 1x15
DB bench press (30 degrees) - 1x8 at 25lbs, 5x6 at 50lbs per DB
Chest dip - 2x10,8 at bodyweight+10lb plate; 1x8 at bodyweight
Push-up - 1x20
Core
Superman plank - 40 seconds per side
Regular plank - 2x1 minute
Side plank - 1 minute per side
Superset x 2 - crunch with 25lb DB x 15, leg raise x 15
Seated oblique barbell twist - 1x20 per side at 20lbs
Back
Deadlift - 20lb warmup; 1x8 at 90lbs; 1x6 at 140lbs; 2x4 at 240lbs; 2x4 at 225lbs (back is rounding a bit, gah!)
Pull-up - 3x6, 1x5 at bodyweight
Neutral-grip pull-up - 6,5,4,4 at bodyweight
Reverse grip barbell row - 3x8 at 115lbs
Biceps
Low-pulley cable curl - 10,10,8 at 70,80lbs
DB concentration curl - 3x6 at 25,20lbs
Straight-arm cable pulldown - 3x8 at 100lbs
Chest 1
Flat bench press - 20lbs warmup; 1x8 at 90lbs; 3x8 at 125,130lbs
DB Flat bench flyes - 1x8 at 25 lbs, 3x6 at 35lbs per DB
Incline bench press - 1x6 at 110lbs; 3x8 at 90lbs
Triceps
Tricep dip - 1x10,2x8 (bodyweight)
Cable tricep pushdown - 1x10 at 90lbs, 2x8 at 95lbs
DB flat bench flye - 1x10 at 25lbs
Free HIIT session at Elorde. 1 and a half hours of burpees, squat jumps, crunches, push ups, etc. etc.
Sumakit ulo ko at sumuka ako sa CR pagkatapos
bumaba sugar level mo brah, hehe!
tip lang , pag ganito, mag baon ka nang kendi, kahit anong sweets, epektib.