Wala lang magawa sa opis so testing lang, this was my rough draft na 1 year trans.. gusto ko talaga same position, same gym, same lighting since sa katapusan pa ko gagawa neto hehe.. atlit may basehan ako hehe...
Routine A
6:00 PM
Warm ups
Muscle ups ( try try lang kahit hindi pa ganun ka perfect )
3x4
Sumo deadlift
120 x 10
170 x 10
220 x 6
270 x 5
Workset RPT
340 x 5
320 x 5 * failed due to my right hams were loosen hehe
Will upload a vid dito tho badtrip yung nag stretch hindi ganun ka kita yung 2nd set
Weighted V bar chin ups
BW + 60 x 4 x 6
Bent over rows
140 x 3 x 6
Super set with
Seated cable rows
100 x 3 x 15
Wide pull ups
BW x 4 x 6
Super set
Hanging leg raises
4 x 8
Practice mode
Hanging windshield wipers and Hanging around the world.
end 7:15pm
8pm meal
350g grilled chicken breast fillet
400g roasted chicken breast with buto pa, remove skin
1 scoop pm7
120g white rice ( uncooked weight )
3 fishoil
2 calc tab
i think part of the reason you failed is because it seems like you're using your arms to pull or may be its just me seeing things second reason is most prolly you got distracted dahil nasipa yung camera mo hehehe.
^hindi boss, definitely I am doing right about that part. Hindi ko nga napanasin na nagalaw yan until i watched it and upload it haha.. hindi ko matandaan kaninong paa yan lol
Kasi nung Friday leg day ko may hang over pa hehe..
Back squats... Lying leg curls tapos SLDL pa.. so ayun medyo inabot talaga kahit nung sat-sun may tama talaga ng DOMS.
Ramdam ko pa yung stress ng bicep femoris nung panahon na yan kaya lintek ang hamstring stretch ko before hand.. inevitable talaga haha pero atlit hindi ako na injured
i think part of the reason you failed is because it seems like you're using your arms to pull or may be its just me seeing things second reason is most prolly you got distracted dahil nasipa yung camera mo hehehe.
Hahaha sabi na eh, aminin ko d ko kaya. Pero nakukuba naman talaga oh konti lang naman. I knew replies like these would come at naengganyo ko hehe. As for braso nakita ko siya sa maics monster mani yung 100lbs dumbbells
anyway di ko halos napansin yang likod ni jettie at kung nag "roround" man yan hindi ko parin papansinin dahil mabigat yang binubuhat nya maski mga world class PLrs medjo nakukuba sa heavy lifts nasa pakiramdam parin nila yon at experience kung ititigil na nila yung lift o ipagpapatuloy lang tingin ko alam naman ni jettie yon.
Siguro yung upper back, hehe at my weight medyo mabigat na sya sa unang lift talaga, pero yung 2nd-5th atlit nabawasan pero napagod naman ako at di ko naman malock yung tuhod..
needs more room on my Sumo DL"s besides wala pa 1 month ko na ginagawa to hehe.
i think part of the reason you failed is because it seems like you're using your arms to pull or may be its just me seeing things second reason is most prolly you got distracted dahil nasipa yung camera mo hehehe.
i 2nd, its like you jerking your arms.
siguro nga boss dalts, medyo napapagod na ko talaga tapos nararamdaman ko na talaga dyan yung hams ko hehe. siguro nasa utak ko na lang eh mailock at matapos ang set kaya ganyan kinalabasan
anyway di ko halos napansin yang likod ni jettie at kung nag "roround" man yan hindi ko parin papansinin dahil mabigat yang binubuhat nya maski mga world class PLrs medjo nakukuba sa heavy lifts nasa pakiramdam parin nila yon at experience kung ititigil na nila yung lift o ipagpapatuloy lang tingin ko alam naman ni jettie yon.
oo brah, I guess it's pretty common na nagkakaroon ng islayt round kasi yung bigat talaga ng weight ( yung bar nga mismo bumebend ehehe ) pero yun nga praktisin ko pa talaga to since bago lang sa routine ko sumo DL hehe..
Props again Jettie! Throwin' more weight around than most guys on the board at only 60kg bdwt - impressive bro! :sport:
Thanks sir Big D! Hope I can nail 400 lbs x 5 before the year ends and by that, it's like wishing to eat a commercial type burgers on Mcdo/Jollibee that can't be happen hehehe
madidismaya ako kay jettie kung 150lbs lang dl nya pero you know...you guys are getting way strong!
Thanks boss milk! hehehe pampalakas mga comment! hehe.
Anyways update. Nagising nanaman ako ng 3pm at gutom na ko.
100g beef meat ng bulalo ( tinimbang ko kahit luto na since ngayon pa lang ako kakain ng bulalo )
cute rice serving
1 scoop pm7
fishoil 2
calc tabs 2
Routine B
5:30 pm
RC warmups
Flat BB bench press
50 x 10
70 x 10
120 x 10
150 x 8
Workset RPT
190 x 8 ( spotted, tama hinala ko, bibigay agad yung rear delt ko dahil bago pa lang parang ngawit na sya )
170 x 9 ( may julalay sa likod pero nailed naman ng solo atlit )
Incline flat DB press
20/20 x 10
30/30 x 10
40/40 x 10
Workset
50/50 x 4 x 8
Weighted Dips
BW ( 59.8 KG ) + 30 lbs x 4 x 6
CGBP Ez Bar
110 x 3 x 8 ( spotted lagi ang last failure reps dahil fagod na me )
Super sets with
Ez bar BB curlz
70 x 3 x 10
DB hammer curlz
30/30 x 3 x 10
Hanging Leg raises
4x10 straight paa na rin sa wakas!
Hanging Wind shield wipers
4 x 3 di pa rin magawa lolz
Frog kicks
4 x 15
8pm Meal
550g combine chicken breast grill and roasted
150g white rice
1 scoop PM7
malunggay soup
Selecta Drumstick na libre!
fishoil 2
calc tabs 2
^personal preference lang yan brah at syempre ang structure ng katawan mo.
Ang sumo DL kasi konti lang yung leverage ng bar from the floor to lockouts compare sa Conv DL's na mas mahaba ang bar path to lockout.
However, Conv DL is different approach than Sumo DL, yes both DL sya pero ibang muscle group ang winoworkout mo dyan..
Conv DL is a really really test of strength talaga.. mas focus sya sa pampalakas ng pagkatao mo overall, especially on your abs and lower back.. at slight usage ng hamstrings mo.. as I've mentioned to you, damay din biceps mo dyan at trapz or google mo yung muscle group na inaabot nyan.
Whilst the Sumo DL naman, mas lesser stress sa lower back at hams dominant talaga halos ito.
FYI google lang ang labanan ko at yung Beyond Brawn book na meron ako hehehe..
Pero gagawin ko yung Sumo at Conv DL's pa rin.. kunwari tig 3 months para balanse hehe. yun ay para skain lang
salamat sa info sir. ntanong lang sir kasi mas ok kung itanong sa mga naka exp. na ) ako tigil ako sa dl na mababa ang reps medyo nkakastress sa tuhod ko e. pero ok naman ngayon )
Starting weight Nov 2012
145 lbs
BF 20+%
Chest 33-35 inch
Shoulder 42 inch
Waist 36 inch
bicep unmeasured
thighs unmeasured
Lifting stats :
DL : Shit
BP : Ebak
Squats : Tae
Reason, I am fuckin around at the gym doing nothing..
Started seriously at late nov - January using Stronglifts 5x5
Used the Recomp tool Intermittent fasting leangains +20%/-20% for the month of January to April end.
Used the Cut tool same IF LG from +10/-30 to -10 / -15 from starting May to as of the moment.
Current stats from end of SL 5x5 to RPT current stats
DL : 240 x 5 to 350 x 5 ( sumo DL 340 x 5 isama ko na )
BP : 130 x 5 to 190 x 8
Squat ( ATG ) : 200 x 5 to 270 x 8
OHP : 70 x 5 to 120 x 8
Current Measurements :
130 lbs
BF 9+%
Chest 37 inch
Shoulder 44 inch
Waist 27.8 inch
bicep 13.5 inch
thighs 21 inch
Starting weight Nov 2012
145 lbs
BF 20+%
Chest 33-35 inch
Shoulder 42 inch
Waist 36 inch
bicep unmeasured
thighs unmeasured
Lifting stats :
DL : Shit
BP : Ebak
Squats : Tae
Reason, I am fuckin around at the gym doing nothing..
Started seriously at late nov - January using Stronglifts 5x5
Used the Recomp tool Intermittent fasting leangains +20%/-20% for the month of January to April end.
Used the Cut tool same IF LG from +10/-30 to -10 / -15 from starting May to as of the moment.
Current stats from end of SL 5x5 to RPT current stats
DL : 240 x 5 to 350 x 5 ( sumo DL 340 x 5 isama ko na )
BP : 130 x 5 to 190 x 8
Squat ( ATG ) : 200 x 5 to 270 x 8
OHP : 70 x 5 to 120 x 8
Current Measurements :
130 lbs
BF 9+%
Chest 37 inch
Shoulder 44 inch
Waist 27.8 inch
bicep 13.5 inch
thighs 21 inch
ganda na ng progress sir, di lang pang kama hehe :sport:
Jettie. Sobrang bilis ng strength progress mo talaga. Walangya! When will it be my turn!? hahahaha! Good job brahhh!
Sobrang magiging mamaw yung STR + + + mo niyan pag nag bulk ka. Tapos magiging mamaw naman yung CHA + + + + mo pag nag cut ka ulit hahahaha hayuf!
Comments
nice progress...
1scoop pm7
adobong baguio beans
100g pork meat
5 pandesal dahil wala kanin
2 fishoil
2 tabs calc
Routine A
6:00 PM
Warm ups
Muscle ups ( try try lang kahit hindi pa ganun ka perfect )
3x4
Sumo deadlift
120 x 10
170 x 10
220 x 6
270 x 5
Workset RPT
340 x 5
320 x 5 * failed due to my right hams were loosen hehe
Will upload a vid dito tho badtrip yung nag stretch hindi ganun ka kita yung 2nd set
Weighted V bar chin ups
BW + 60 x 4 x 6
Bent over rows
140 x 3 x 6
Super set with
Seated cable rows
100 x 3 x 15
Wide pull ups
BW x 4 x 6
Super set
Hanging leg raises
4 x 8
Practice mode
Hanging windshield wipers and Hanging around the world.
end 7:15pm
8pm meal
350g grilled chicken breast fillet
400g roasted chicken breast with buto pa, remove skin
1 scoop pm7
120g white rice ( uncooked weight )
3 fishoil
2 calc tab
5pm meal
150g longanissa
1 scoop pm7
5 pandesal
4 fishoil
2 calcium tab
8pm meal
5 serving argentina corned beef , gisa , bawang, sibuyas, paminta
6 eggs prito na dinurog para madali
1 scoop pm7
3 fishoil
2 calcium tabs
ang pagkain ko kanina parang relief goods amf
And this was my 2nd set, fotaena kups yung nag istrets ng kanyang ankle amf...
About sa fail, bumigay yung right Biceps Femoris muscle ko. hehehe
Tho hindi naman injured, naibaba ko naman ng matiwasay hehe.
Kasi nung Friday leg day ko may hang over pa hehe..
Back squats... Lying leg curls tapos SLDL pa.. so ayun medyo inabot talaga kahit nung sat-sun may tama talaga ng DOMS.
Ramdam ko pa yung stress ng bicep femoris nung panahon na yan kaya lintek ang hamstring stretch ko before hand.. inevitable talaga haha pero atlit hindi ako na injured
Medyo nakukuba lang sa deads
If it's the latter care to show how it's done? Im REALLY curious.
i 2nd, its like you jerking your arms.
anyway di ko halos napansin yang likod ni jettie at kung nag "roround" man yan hindi ko parin papansinin dahil mabigat yang binubuhat nya maski mga world class PLrs medjo nakukuba sa heavy lifts nasa pakiramdam parin nila yon at experience kung ititigil na nila yung lift o ipagpapatuloy lang tingin ko alam naman ni jettie yon.
I mean basic laws ng physics/science/ atanomy yan. Me joints likod naten na pag nilagyan mo ng mabigat/stress eh natural mag be bend talaga.
Minsan maganda din i-exercise ung utak wag panay crunches.
Siguro yung upper back, hehe at my weight medyo mabigat na sya sa unang lift talaga, pero yung 2nd-5th atlit nabawasan pero napagod naman ako at di ko naman malock yung tuhod..
needs more room on my Sumo DL"s besides wala pa 1 month ko na ginagawa to hehe.
siguro nga boss dalts, medyo napapagod na ko talaga tapos nararamdaman ko na talaga dyan yung hams ko hehe. siguro nasa utak ko na lang eh mailock at matapos ang set kaya ganyan kinalabasan
oo brah, I guess it's pretty common na nagkakaroon ng islayt round kasi yung bigat talaga ng weight ( yung bar nga mismo bumebend ehehe ) pero yun nga praktisin ko pa talaga to since bago lang sa routine ko sumo DL hehe..
Thanks sir Big D! Hope I can nail 400 lbs x 5 before the year ends and by that, it's like wishing to eat a commercial type burgers on Mcdo/Jollibee that can't be happen hehehe
Thanks boss milk! hehehe pampalakas mga comment! hehe.
Anyways update. Nagising nanaman ako ng 3pm at gutom na ko.
100g beef meat ng bulalo ( tinimbang ko kahit luto na since ngayon pa lang ako kakain ng bulalo )
cute rice serving
1 scoop pm7
fishoil 2
calc tabs 2
Routine B
5:30 pm
RC warmups
Flat BB bench press
50 x 10
70 x 10
120 x 10
150 x 8
Workset RPT
190 x 8 ( spotted, tama hinala ko, bibigay agad yung rear delt ko dahil bago pa lang parang ngawit na sya )
170 x 9 ( may julalay sa likod pero nailed naman ng solo atlit )
Incline flat DB press
20/20 x 10
30/30 x 10
40/40 x 10
Workset
50/50 x 4 x 8
Weighted Dips
BW ( 59.8 KG ) + 30 lbs x 4 x 6
CGBP Ez Bar
110 x 3 x 8 ( spotted lagi ang last failure reps dahil fagod na me )
Super sets with
Ez bar BB curlz
70 x 3 x 10
DB hammer curlz
30/30 x 3 x 10
Hanging Leg raises
4x10 straight paa na rin sa wakas!
Hanging Wind shield wipers
4 x 3 di pa rin magawa lolz
Frog kicks
4 x 15
8pm Meal
550g combine chicken breast grill and roasted
150g white rice
1 scoop PM7
malunggay soup
Selecta Drumstick na libre!
fishoil 2
calc tabs 2
Ang sumo DL kasi konti lang yung leverage ng bar from the floor to lockouts compare sa Conv DL's na mas mahaba ang bar path to lockout.
However, Conv DL is different approach than Sumo DL, yes both DL sya pero ibang muscle group ang winoworkout mo dyan..
Conv DL is a really really test of strength talaga.. mas focus sya sa pampalakas ng pagkatao mo overall, especially on your abs and lower back.. at slight usage ng hamstrings mo.. as I've mentioned to you, damay din biceps mo dyan at trapz or google mo yung muscle group na inaabot nyan.
Whilst the Sumo DL naman, mas lesser stress sa lower back at hams dominant talaga halos ito.
FYI google lang ang labanan ko at yung Beyond Brawn book na meron ako hehehe..
Pero gagawin ko yung Sumo at Conv DL's pa rin.. kunwari tig 3 months para balanse hehe. yun ay para skain lang
5 is enough na sakin sa DL since heavy weight plus I'm on a cut.. sana sa bulking ko no room for deloading or stall heheh.
Starting weight Nov 2012
145 lbs
BF 20+%
Chest 33-35 inch
Shoulder 42 inch
Waist 36 inch
bicep unmeasured
thighs unmeasured
Lifting stats :
DL : Shit
BP : Ebak
Squats : Tae
Reason, I am fuckin around at the gym doing nothing..
Started seriously at late nov - January using Stronglifts 5x5
Used the Recomp tool Intermittent fasting leangains +20%/-20% for the month of January to April end.
Used the Cut tool same IF LG from +10/-30 to -10 / -15 from starting May to as of the moment.
Current stats from end of SL 5x5 to RPT current stats
DL : 240 x 5 to 350 x 5 ( sumo DL 340 x 5 isama ko na )
BP : 130 x 5 to 190 x 8
Squat ( ATG ) : 200 x 5 to 270 x 8
OHP : 70 x 5 to 120 x 8
Current Measurements :
130 lbs
BF 9+%
Chest 37 inch
Shoulder 44 inch
Waist 27.8 inch
bicep 13.5 inch
thighs 21 inch
ganda na ng progress sir, di lang pang kama hehe :sport:
may finisher shirt pa! white!
Sobrang magiging mamaw yung STR + + + mo niyan pag nag bulk ka. Tapos magiging mamaw naman yung CHA + + + + mo pag nag cut ka ulit hahahaha hayuf!