may nagpaturo sa akin kanina ng tamang form ng DLs and sumabay sakin sa back workout ko. At habang nagpapahinga sya at naguusap kami doon ko napagtanto na mdyo madami ang "insecurities" ni kuya at mdyo magulo pa ang goals nya hehehe. Anyway I think i gave him a sound advice for his goals, that to not hurry, that everything has its order. and of course naituro ko din ung tamang form ng hila sa DLs kasi sabi nya sakin medyo nagka slight injury sya dati sa DLs dahil ang pagkakaturo daw sa kanya is ibend daw further ang back pag katapos ng "lockout" sa taas so we managed to correct that kanina hehehe.
As for me, I will need to start not using my straps for DLs so i'd need to work on strengthening my grip in order to lift my heavy compounds. sheesh! first the belt, now the straps hehehe well its for my own gain anyways so be it
I have expanded my repertoire sa cardio courtesy of sir mighty hehehe
BB Complex
1 set is comprised of:
6 reps of Romanian DLs
6 reps of Bent over rows
6 reps of BB shrugs
6 reps of successive Hang cleans/Fron Squats/Military press
I did this for 5 sets @ 70lbs w/ 3-5mins rest intervals
pagkababa ko ng BB ay biglang nag blur ang paniningin ko at hingal na hingal hehehe. and while I was in the middle of my set (hang clean/FS/MP part) parang gusto ko na bitawan ung BB dahil nangangawit na mga braso ko hehehe but cannot be kelangan tapusin ang buong set ng di binibitawan ang BB. but it was a good cardio workout nonetheless.
pag husayan mo bossing nasayo Spotlight ngayon!:biggrin: ikaw na muna inuna ko si buh sana kaso baka maraming chismis ayaw nya muna masyado exposure nyahahahah......
Over all workout was good just a little bit of decline in strength I guess or maybe because bitin lang sa tulog hehehe. this will be my last week in CKD and will shift to IF by next week muna to see further results. hehehe
thanks hehehe actuallymadami parin na naman ako kumain sa keto sa isang sitting, actually ung oras ng kain ko now while on keto is halos the same sa IF, all i have to do eliminate is the pre WO meal once nag IF ako hehehe.
Warmup Sets: Chin-ups 2 sets to failure, Deadlifts 3x10x150lbs
Working Sets:
Deadlifts - 2x7-8x238lbs, 2x7-8x260lbs
Bent-over BB rows - 4x8-10x150lbs
T-bar Row - 4x8-10x99 lbs (OB wt. not included)
This is by far my best Deadlift day, why? coz I managed to lift such weight using my raw strength (no belts, no straps) Woohooo! and to add to that in very good form as in very good hehehe (after countless reading and correcting my form bit by bit). though i have lifted heavier poundage before there are times that my form gets compromised. starting this week im gonna train using my raw strength as much as possible especially w/ the compound exercises hehehe.
sinabi mo pa!!!ambabait ng tao kasi dito..ayaw nila sila lang kakain..kelangan pati ako..nag tanung na nga ko eh..
kasi one bfast, andun lang ako..sila kumakain..ng excuse pa skin kasi kumakain daw sila..sabi ko lang naka fasting ako..ayun..dahil daw ba sa religion ko..ahahaha..ni-explain ko..bilib din naman sila sa discipline ko..hindi lang nila alam..nawala na nga ko sa focus..lagi sila kain ng kain..alangan mag reklamo ko..ahahaha
sobrang..special treatment ako kahit sa meetings...kanina sabi skin nung isa..
Hanep daw porma ko pang Makati pa din...magpalit na daw ako wardrobe..
|masyado daw akong corporate...hehehe
Comments
Sus eh nandito ka na ba nun?
Knung sakali man wag mo kalimutan yung Zubuchon at danggit namin! hehehe
WU Sets: DLs 1x10x84lbs, 1x10x128lbs, 1x10x172, 1x3x238lbs
Working sets:
DLs: 2x10@260lbs, 2x7-8x282lbs
BB Rows: 2x8x150lbs, 2x8x172lbs
Tbar row (improvised hehehe) 1x10x55lbs, 1x10x77lbs, 2x10x99lbs
Underhand-Grip Pullovers 1x10x85lbs, 1x10x100lbs, 2x12-13x115lbs
may nagpaturo sa akin kanina ng tamang form ng DLs and sumabay sakin sa back workout ko. At habang nagpapahinga sya at naguusap kami doon ko napagtanto na mdyo madami ang "insecurities" ni kuya at mdyo magulo pa ang goals nya hehehe. Anyway I think i gave him a sound advice for his goals, that to not hurry, that everything has its order. and of course naituro ko din ung tamang form ng hila sa DLs kasi sabi nya sakin medyo nagka slight injury sya dati sa DLs dahil ang pagkakaturo daw sa kanya is ibend daw further ang back pag katapos ng "lockout" sa taas so we managed to correct that kanina hehehe.
As for me, I will need to start not using my straps for DLs so i'd need to work on strengthening my grip in order to lift my heavy compounds. sheesh! first the belt, now the straps hehehe well its for my own gain anyways so be it
Plate grips and farmers walk also helps.
Ako din wala munang belt hanggang kaya pa ng grip ko
Cardio Day
I have expanded my repertoire sa cardio courtesy of sir mighty hehehe
BB Complex
1 set is comprised of:
6 reps of Romanian DLs
6 reps of Bent over rows
6 reps of BB shrugs
6 reps of successive Hang cleans/Fron Squats/Military press
I did this for 5 sets @ 70lbs w/ 3-5mins rest intervals
pagkababa ko ng BB ay biglang nag blur ang paniningin ko at hingal na hingal hehehe. and while I was in the middle of my set (hang clean/FS/MP part) parang gusto ko na bitawan ung BB dahil nangangawit na mga braso ko hehehe but cannot be kelangan tapusin ang buong set ng di binibitawan ang BB. but it was a good cardio workout nonetheless.
Warm-up sets:
Flat BB press - 3x10x106lbs
Working sets:
Flat BB press -4x7-10x 150lbs
Declined BB press - 3x7-8x150lbs
Machine Press - 1x10x110lbs, 1x10x125lbs, 1x12x145lbs,1x10x170lbs
Inclined DB flyes - 2x10x30lbs, 2x10x35lbs
Bent-over cable crossovers - 3x10-12x40lbs
Over all workout was good just a little bit of decline in strength I guess or maybe because bitin lang sa tulog hehehe. this will be my last week in CKD and will shift to IF by next week muna to see further results. hehehe
Warmup Sets: Chin-ups 2 sets to failure, Deadlifts 3x10x150lbs
Working Sets:
Deadlifts - 2x7-8x238lbs, 2x7-8x260lbs
Bent-over BB rows - 4x8-10x150lbs
T-bar Row - 4x8-10x99 lbs (OB wt. not included)
This is by far my best Deadlift day, why? coz I managed to lift such weight using my raw strength (no belts, no straps) Woohooo! and to add to that in very good form as in very good hehehe (after countless reading and correcting my form bit by bit). though i have lifted heavier poundage before there are times that my form gets compromised. starting this week im gonna train using my raw strength as much as possible especially w/ the compound exercises hehehe.
Buh<--ayaw patalo!!!ahahaha
DS- lakas mo na mag DL!!good job...ansarap kumain dito andaming food na masasarap!!tara!!!
kasi one bfast, andun lang ako..sila kumakain..ng excuse pa skin kasi kumakain daw sila..sabi ko lang naka fasting ako..ayun..dahil daw ba sa religion ko..ahahaha..ni-explain ko..bilib din naman sila sa discipline ko..hindi lang nila alam..nawala na nga ko sa focus..lagi sila kain ng kain..alangan mag reklamo ko..ahahaha
Hanep daw porma ko pang Makati pa din...magpalit na daw ako wardrobe..
|masyado daw akong corporate...hehehe
Pwede mo alternate BB program mo and then strength training program for your back if you really want to improve on your DL's.