BB Squats 260x10x2, 271x10x2 (PR! for my 10MR)
Machine Leg press 374x10-12x4
Lying-leg curl 100x8-10x3
Machine Rope Crunches 145lbx12-15x2, 175x12-15x1, 190x12-15x1
Declined Weighted crunches 80lb DBx12-15x4
OT: napatawa ako sa tanong nung kaibigan ko at nagtanong kung anu daw dapat kainin para maglose ng weight pero di daw "deprived" sa pagkain.
DS:pwede mo pa rin naman kainin mga gusto mo pro kelangan bantayan mo calorie intake mo (inexplain ko ung calorie deficit part) since nde ka nageexercise. and iwasan ang fastfood as much as possible.
F: (nagpumilit at sabing) "anong pagkain nga?"
DS:sabi ko fruits, veggies, tapos pwedeng gawing subtitute mo sa rice is patatas or kamote, pwede ding whole wheat pasta at whole wheat bread.
F:"ah pwede akong kumain nun?"
DS: Uu, as long nakadeficit ka maglolose ka ng weight. Pwede mu din nga subukan ung Keto since ayaw mo mag-rice
F: mukhang tataba ako dun sa mga kinakain mo eh?
DS: nakikita mo ba akong tumataba?
F: Nde ba pwede ung mga nabibili mo sa stores like ung subway or ibang food chain?
(SHEESH!! *DS face-palm mode nalang...* haist)
an example of many that always try to find the "easiest way out" when they want to lose weight... ts3x! huwag tularan
parallel pa lang master. i might stick w/ this poundage for another week or so. mdyo nde ko pa nagagawa iparallel ung buong 4 sets eh medyo i ran a bit short sa depth nung third set, im focusing more on my form now kasi since im not using any belt now so mahirap na mainjure pag nagkamali hehehe.
Bawas nga muna sa weight kung ganun. Dapat lahat ng sets legit depth para di sayang. Don't worry about not using belts just strengthen your core.
Check mo sa YT yung ensayo ng coach at mga teammates ko before, wala ka makikitang naka belt. Wala pa ngang shirt yung coach namin habang nag squats! haha
legit naman lahat mdyo nag miss lang talaga sa last 2 reps nung third set kasi mdyo naglean forward ako at muntik nako gumawa ng good mornings instead na squat hehehe (darn i need to buy flat shoes!) anu nga ba ulit ung name ng PL coach mo master, max orlov ba?
I see, chest up high at all times para maiwasan yung pag lean na na experience mo. Lead with your chest pag angat check mo yung instructional ni Dave Tate So you think you can squat.
Check mo maxorlov1976 pati yung daughter nya na 15yrs old nag PL na din pala haha
yeah, yun actually nakalimutan ko dahil mukhang maaga bumigay ung katawan ko sa tension ng bigat hehehe. pero naayos ko naman sya pagdating nung fourth set hehehe
cge check ko yan over the weekend master tnx. lupet 15 year old pa lang nagpi-PL na for sure pag mature nyan malupit na yan sa poundage and form hehehe
Symepre may lahi yun kaya may ichura! haha Kaso di talo at sobrang bata pa pero baliw ang erpats nun (si Coach) nung di ko pa alam na anak nya Sabi ba naman "Nice no? Would you fvck her???" Nyahahaha
Biro lang namin yun sa kanya kasi ba naman sa Russian Embassy sya nag work as a "translator" daw and he knows 9 diff. languages. Also, he knows a lot of things that an average guy won't know. I mean A LOT.
Nothing fancy about the gym, just some balls to walls training and a heap of knowledge.
Ahahahaha! (DS <<<<===gullible :P), nice multi-lingual and seems like a pretty interesting kind of person. Yeah i'm pretty sure there is a LOT of knowledge to learn dun sa PL gym nyu aside from blood and guts hehehe. pag ok na ko sa primary goals ko this year i'll let you know kung magveventure nako sa "unchartered" waters (at least for me) of PL. hehehe
Sure just let me know. Gusto ko na nga ulit mag ensayo dun at konti na lang 100% nako sa squats ko. Just some minor issues na lang which I found out kanina nung nag squats ako.
Sa form. Di stable yung foot placement ko (too narrow) kaya nag swerve sa left nung nag squats ako ng heavy minsan ayun. Umabot sa point na kahit bar lang gamit ko for WU masakit na. Akala ko game over nako hehe.
Hmmmm.... panu kaya ung sakin kasi I was born w/ my right leg shorter than my left. so far naman wala naman ako naramramdaman kahit ganun na kabigat squats ko. though i put a 2.5kg plate beneath my foot para naka level ung shoulders while i have the bar on my back sa squats.
Malaki ba ang difference na it would really sacrifice your form? Pero ok yung ginawa mong remedy basta make sure na pantay talaga and stable yung inaapakan mo. Use flat soles din like chucks. Kami nga dati nun nakayapak lang.
siguro mga 2/3 of an inch max ung difference sa form naman kasi i can tell kung i start leanuing to the right pero somehow i can tell now when to shift the center of my weight pag ganun ewan ko naging reflex na sya i guess kasi my entire life since i learned walking ganun ako. about sa shoes yep im planning to buy a new pair of flat shoes, nde kasi wede mag apak sa SWI kung sa mascu dun magaapak ako hehehe.
I see. King konti lang naman pala difference bili ka na nga lang ng flat soles tapos lagyan mo ng extra pad yung right para pumantay. at least di mo na kailangan pa umapak sa plates na baka maalangan ka pa pag heavy na.
Comments
WU: BB Squats 150lbsx10x4
Working Sets:
BB Squats 260x10x2, 271x10x2 (PR! for my 10MR)
Machine Leg press 374x10-12x4
Lying-leg curl 100x8-10x3
Machine Rope Crunches 145lbx12-15x2, 175x12-15x1, 190x12-15x1
Declined Weighted crunches 80lb DBx12-15x4
OT: napatawa ako sa tanong nung kaibigan ko at nagtanong kung anu daw dapat kainin para maglose ng weight pero di daw "deprived" sa pagkain.
DS:pwede mo pa rin naman kainin mga gusto mo pro kelangan bantayan mo calorie intake mo (inexplain ko ung calorie deficit part) since nde ka nageexercise. and iwasan ang fastfood as much as possible.
F: (nagpumilit at sabing) "anong pagkain nga?"
DS:sabi ko fruits, veggies, tapos pwedeng gawing subtitute mo sa rice is patatas or kamote, pwede ding whole wheat pasta at whole wheat bread.
F:"ah pwede akong kumain nun?"
DS: Uu, as long nakadeficit ka maglolose ka ng weight. Pwede mu din nga subukan ung Keto since ayaw mo mag-rice
F: mukhang tataba ako dun sa mga kinakain mo eh?
DS: nakikita mo ba akong tumataba?
F: Nde ba pwede ung mga nabibili mo sa stores like ung subway or ibang food chain?
(SHEESH!! *DS face-palm mode nalang...* haist)
an example of many that always try to find the "easiest way out" when they want to lose weight... ts3x! huwag tularan
Parallel or below?
Check mo sa YT yung ensayo ng coach at mga teammates ko before, wala ka makikitang naka belt. Wala pa ngang shirt yung coach namin habang nag squats! haha
Check mo maxorlov1976 pati yung daughter nya na 15yrs old nag PL na din pala haha
cge check ko yan over the weekend master tnx. lupet 15 year old pa lang nagpi-PL na for sure pag mature nyan malupit na yan sa poundage and form hehehe
Dun talaga ang gym namin yung PL parang boxing yan may mga "stables" not unless sponsored like may team Enervon or sa school like UP and UE.
Ah ok... i would love to take a look sometime dun. para mas lalo ako mainspire sa lifts and form and perhaps pursue PL eventually ahehehe.
Nothing fancy about the gym, just some balls to walls training and a heap of knowledge.