Bad training days for the past 2 days. It's been a while since I decided not to finish my training session. Stress and lack of sleep are lethal combination.
Dealdift- 2/26/12
WU: Bar x 2 x 20 115 x 12, 185 x 10
235 x 5, 285 x 5, 315 x 5, 345 x 5, 385 x 5 (New PR but not satisfied with the last rep will repeat this.)
DB Kroc rows
75 x 15, 85 x 12, 95 x 10, 105 x 8
Lat Pulldowns
*Decided to call it quits after the 1st set. EPIC FAIL.
Chest- 2/27/12
Only had 35 mins to workout so had to do employ HIT to make evey minute count.
Incline DB Press-
70 x 13 x 12 x 10 x 10
Flat DB Press
70 x 10 x 10 x 10 x 8
Dips
BW x 35 reps total.
Ang hirap pag gahol sa oras. Kung kelan kundisyon saka naman walang oras mag ensayo. Sagabal talaga ang trabaho sa buhay bakal!!!! hahahaha!
same tayo papa, ang hirap talaga noh pag nde proper ang tulog or rest, talagang mararamdaman mo sa training eh
Agree. Pag nag ipon kasi yung stress at pagod mo for the whole week ang hirap talaga. Partida nakapag siesta pa ako yesterday before workout pero after ko mag DL's ramdam ko na naman yung pagod. Pero ok pa din kasi nakapag set pa din ako ng PR kahit off night.
^Swap na lang tayo bigyan mo ako ng lakas sa mga pressing exercise! hahaha
Mag 100 rep squats tayo! Feeling ko matatapos ko na yun pag may kasabay ako iba rin kasi pag may nag motivate na training partner. Kinapos kasi ako ng 2 reps nung last attempt ko.
Nandito yun sa journal ko. Volume yun at di naman tuloy tuloy na 100 reps at malamang eh malalagutan din ako ng hininga nun! hahaha
The weight was 185lbs when I did that. Technique din kasi ito ng coach ko dati sa PL yung high reps every now and then for conditioning and hypertrophy.
Heavy nga kung ganun? (para sakin LOL!) nde din pala saktong 10x10 basta maabot yung 100 reps hehe. pampalakas din ba yan sir mighty pag nag-stall ka na sa poundage sa squats?
Heavy nga kung ganun? (para sakin LOL!) nde din pala saktong 10x10 basta maabot yung 100 reps hehe. pampalakas din ba yan sir mighty pag nag-stall ka na sa poundage sa squats?
Yup basta ma reach mo yung target number of reps mo and yes pang bust din namin ng plateau yang ganyang approach.
i see kaya pala after ko mag volume or 10x10 ... pag balik ko sa heavy 5-7 reps nag increase lifts ko
boss @[Mighty_Oak] can't decide which routine/program to follow , i got 10-12 weeks bago pasukan and w/ that free time , gagagawin ko lang is kain,tulog,gym and for the first time ill count my macros serious talaga ngayon na iinspire kasi ako sa inyo nyahahahaha!!!
with that said, can you recommend me a program na inclined for gaining wt. / bulking.
hardgainer ako boss , pero matagal narin sa game on/off nga lang pero i train smart naman lol kaya kahit papano may resulta yun nga lang puro STR ata resulta dahil fail yung nutrition ko up and down kasi hahaha.
^Boss for me kasi it would still boil down to our nutrition whether weight gain/loss lalo na sa bulking phase. I suggest you take advantage of lifting heavy on the compound exercises since lalakas ka talaga if your bulking up. Since matagal ka na din naman bumubuhat have you tried yung mga advanced programs like strong(er) by Dave Tate or yung HP Mass by Chirstian Thibideau? Yung WS4SB na try mo na din yun?
Yung strong(er) may ebooks ako nyan complete set yung HP Mass nasa T-nation.com na website. Yang HP mass kasi may kilala ako na nakapag try na nyan and maganda daw talaga ang result in terms of gaining size and strength.
thanks boss just what i thought... i'm starting to like christians routines hahaha pang beast mode , yan mga gusto kong program lol, most likely i might end up using his hp mass routine just like what you've suggested.
diko mahanap yung full article source nya bout hp mass, the rest nakita ko na and na post ko na sa forum, basa mode muna sa weekends.
Di ko pa natatapos si BFS asa half part pa lang ako sa biyahe ko kasi pinapanuod hehehe. Napapangiwi ako dun sa mga ini-isquat saka DL mas nakakatakot ung heavy dun kesa ung heavy sa bench press.
Off to do power cleans! Sana lang tama gagawin ko! hahahaJust wanna share, great instructional vid on Box squats although stance is just too wide for me.
Comments
Dealdift- 2/26/12
WU: Bar x 2 x 20 115 x 12, 185 x 10
235 x 5, 285 x 5, 315 x 5, 345 x 5, 385 x 5 (New PR but not satisfied with the last rep will repeat this.)
DB Kroc rows
75 x 15, 85 x 12, 95 x 10, 105 x 8
Lat Pulldowns
*Decided to call it quits after the 1st set. EPIC FAIL.
Chest- 2/27/12
Only had 35 mins to workout so had to do employ HIT to make evey minute count.
Incline DB Press-
70 x 13 x 12 x 10 x 10
Flat DB Press
70 x 10 x 10 x 10 x 8
Dips
BW x 35 reps total.
Ang hirap pag gahol sa oras. Kung kelan kundisyon saka naman walang oras mag ensayo. Sagabal talaga ang trabaho sa buhay bakal!!!! hahahaha!
Agree. Pag nag ipon kasi yung stress at pagod mo for the whole week ang hirap talaga. Partida nakapag siesta pa ako yesterday before workout pero after ko mag DL's ramdam ko na naman yung pagod. Pero ok pa din kasi nakapag set pa din ako ng PR kahit off night.
Mag 100 rep squats tayo! Feeling ko matatapos ko na yun pag may kasabay ako iba rin kasi pag may nag motivate na training partner. Kinapos kasi ako ng 2 reps nung last attempt ko.
body weight ba un? me laban cguro ko kung bodyweight.. hehehehe
Nandito yun sa journal ko. Volume yun at di naman tuloy tuloy na 100 reps at malamang eh malalagutan din ako ng hininga nun! hahaha
The weight was 185lbs when I did that. Technique din kasi ito ng coach ko dati sa PL yung high reps every now and then for conditioning and hypertrophy.
Eto yun sa page 7:
1/23/12- Box Squats
WU: Bar x 15, 105 x 12
185x 15, 15, 10, 10, 10, 10, 15, 13= 98 reps (fail!)
Yup basta ma reach mo yung target number of reps mo and yes pang bust din namin ng plateau yang ganyang approach.
Reset ka but not that light tapos puro high reps
hindi ko na nga gawen ung retracting shoulders, stable feet sa bench press. mali daw un eh, para hindi ko na mabuhat ung 210lbs bp ko, hmpf! lol
ROFL!
@dalts- sorry na paps di na mauulit! Ayoko na mag suggest at mukhang napapasama lang kayo! nyahahaha!
boss @[Mighty_Oak] can't decide which routine/program to follow , i got 10-12 weeks bago pasukan and w/ that free time , gagagawin ko lang is kain,tulog,gym and for the first time ill count my macros serious talaga ngayon na iinspire kasi ako sa inyo nyahahahaha!!!
with that said, can you recommend me a program na inclined for gaining wt. / bulking.
hardgainer ako boss , pero matagal narin sa game on/off nga lang pero i train smart naman lol kaya kahit papano may resulta yun nga lang puro STR ata resulta dahil fail yung nutrition ko up and down kasi hahaha.
tia
Yung strong(er) may ebooks ako nyan complete set yung HP Mass nasa T-nation.com na website. Yang HP mass kasi may kilala ako na nakapag try na nyan and maganda daw talaga ang result in terms of gaining size and strength.
diko mahanap yung full article source nya bout hp mass, the rest nakita ko na and na post ko na sa forum, basa mode muna sa weekends.
DL ko yan mamaya! BB videos adik mode ON! hahaha
WU: Bar x 15, 75 x 12, 95 x 10
125 x 5, 135 x 5, 145 x 5, 155 x 5 (New PR)
Back off sets: 95 x 4 x 10
Bent over DB laterals
35 x 2 x 12, 40 x 2 x10
BB Shrugs
135 x 12, 185 x 10, 220 x 8, 250 x 8
Face Pulls
90 x 5 x 15
Off to do power cleans! Sana lang tama gagawin ko! hahahaJust wanna share, great instructional vid on Box squats although stance is just too wide for me.