tanong lang mga sir sinasama nyo ba yung weight ng bar kapag nagrerecord kayo? or plates lang talaga?
kung di ka palipat-lipat ng gym, sa tingin ko ok lang na di isama sa weight count yung bar
ito lang ang possible na problema dyan
You regularly workout in a gym where there are ordianry 1-inch diameter bars that weigh around 10 lbs. You bench press 180 lbs x 6 reps in that gym. That would be 4 plates of 45 lbs
Then, you join a group workout in a gym with olympic bars that weigh 40 lbs. You slap on plates that has a total weight of 180 lbs. Without knowing, you will be bench pressing 220 lbs. You get under the bar and were only able to crank out 2 or 3 reps. Now you wonder if you got weak
^ nakakita na ako ng ganyang scenario sa gym na pinagbubuhatan ko. may dalawang nagbubuhat at nag-uusap sila in between sets. Sabi nung isa, "dun sa isang gym na pinupuntahan ko, kaya ko 200 lbs sa bench press, pero dito sa gym na ito, ang bigat ng 200 lbs". Di na lang ako sumabat. Tapos nakita ko na ego lifting na lang ang ginawa. Sinalpak ang 200 lbs tapos partial reps. Very likely na payat yung bar dun sa gym na isa.
Kung may weighing scale sa gym, timbangin mo na lang yun bar. Dun sa GWO natin sa Maximus gym, ganun ginawa ko. Yung olympic bar dito gym malapit sa akin, 32 lbs. Sa Maximus Den, nasa 42 lbs. Malaking bagay yung 10 lbs na difference
done with chest and arms hypertrophy diko na nairecord not feeling 100% may ubo sipon hirap huminga ( no excuses kahit most of the time sa bibig ang hinga :P )
Comments
kung di ka palipat-lipat ng gym, sa tingin ko ok lang na di isama sa weight count yung bar
ito lang ang possible na problema dyan
You regularly workout in a gym where there are ordianry 1-inch diameter bars that weigh around 10 lbs. You bench press 180 lbs x 6 reps in that gym. That would be 4 plates of 45 lbs
Then, you join a group workout in a gym with olympic bars that weigh 40 lbs. You slap on plates that has a total weight of 180 lbs. Without knowing, you will be bench pressing 220 lbs. You get under the bar and were only able to crank out 2 or 3 reps. Now you wonder if you got weak
^ nakakita na ako ng ganyang scenario sa gym na pinagbubuhatan ko. may dalawang nagbubuhat at nag-uusap sila in between sets. Sabi nung isa, "dun sa isang gym na pinupuntahan ko, kaya ko 200 lbs sa bench press, pero dito sa gym na ito, ang bigat ng 200 lbs". Di na lang ako sumabat. Tapos nakita ko na ego lifting na lang ang ginawa. Sinalpak ang 200 lbs tapos partial reps. Very likely na payat yung bar dun sa gym na isa.
Kung may weighing scale sa gym, timbangin mo na lang yun bar. Dun sa GWO natin sa Maximus gym, ganun ginawa ko. Yung olympic bar dito gym malapit sa akin, 32 lbs. Sa Maximus Den, nasa 42 lbs. Malaking bagay yung 10 lbs na difference
hindi naman masama isama para sakin ang 20lbs na bar dahil bigat pa rin yun
BACK workout
chin ups bodyweightx10, bodyweightx8, bodyweightx6, bodyweightx6
bent over bb row 30x20, 80x11, 110x10, 120x8 (diko na natantsa hehe)
seated cable row 70x15, 120x12, 150x6, 170x3
cg pulldown 70x18, 120x12, 150x7, 170x6
back extension bodyweight + 25lbsx12x3
BICEPS
incline db curl
machine preacher curl
two arm high cable curl
salamat sa inputs mga sir :sport:
today
DELTS workout
behind the neck press 30x18, 60x12, 80x7 *with spot, 100x5 *with spot
standing db lateral raise 10x15, 20x10, 20x10, 20x8
bb upright row 30x15, 50x12, 70x6, 70x6
bent over db raise 15x12, 20x10, 20x10, 20x8
db shrugs 70x12x4
:sport::sport:
LEGS
leg press 280x10, 300x10, 320x8, 340x6
back squat 70x12, 100x10 120x8, 120x10
leg extension 35x20, 50x15, 70x8
sldl 70x12, 120x6x3
lying leg curl 30x15, 50x12, 70x8
seated calf raise
leg press calf raise
Incline bp 70x15, 120x6, 120x8 with spot, 140x6 with spot
Flat db 50x8, 55x6, 55x8 with spot, 25x12
Incline db flye 25x12, 30x10, 30x10, 35x6
Cable x over 30x15, 40x10, 50x8, 30x12
TRICEPS
cgbp 50x12, 70x10, 70x10
Cable overhead triceps extension 40x20, 60x12, 80x8
Triceps v handle? Pressdown 50x15, 60x12, 80x10, 40x18
deadlift 70x15, 120x10, 150x6, 160x5* PR though ngayon lang ulet nag dl
bent over bb row 70x15, 100x12, 120x6, 120x7
tbar row 70x15, 105x11, 120x6, 120x6
behind the back lat pulldown 80x15, 120x8, 120x8, 90x10
BICEPS
bb curl 20x15, 30x12, 30x10
db curl 15x12, 15x12, 25x10, 25x8
machine preacher curl 15x15, 20x12, 20x12
behind the neck press 30x18, 50x12, 70x7, 70x6
standing db lateral raise 10x15, 15x10, 20x8, 15x10
bb upright row 50x12, 70x6x3
bent over db raise 10x15, 15x12, 15x12
facepull 70x15x3
db shrugs 70x12x4
back squat 70x12, 120x12 150x7, 150x6
leg press 280x10, 300x10, 320x8, 350x5
leg extension 35x20, 50x15, 70x8
sldl 70x12, 120x8, 120x7, 120x6
lying leg curl 30x15, 50x12, 70x5
Incline bp 70x15, 120x10 with spot, 150x6 with spot, 150x6 with spot
Flat db 50x10, 55x7, 60x8 with spot, 25x12
Incline db flye 25x12, 35x10, 35x8, 40x6
Cable x over 30x15, 40x10, 50x8, 30x12
TRICEPS
Cable overhead triceps extension 50x15, 80x10, 80x8
Triceps v handle Pressdown 50x15, 60x12, 80x10, 40x18
lying db french press 5x15, 10x12, 10x8
deadlift 70x15, 120x12, 150x6, 160x6
bent over bb row 70x15, 100x12, 120x8, 130x5
tbar row 70x15, 110x11, 120x6, 125x6
behind the back lat pulldown 80x15, 120x8, 120x8, 90x10
BICEPS
ez bar curl 30x15, 40x12, 50x10
incline db curl 15x12, 20x10, 20x10
machine preacher curl 15x15, 25x8, 25x8
forearm curl? 50x12x3
Upper Body Power Day
flat db press (pressing power movement 3-5 reps) 50x10, 60x4, 60x4
weighted dips (Assistance pressing movement 6-10 reps) bodyweightx10, bodyweight + 10lbs x 7, bodyweight + 10lbs x 6
seated db press (Assistance pressing movement 6-10 reps) 35x12, 40x10, 50x6
bent over bb row (Pulling Power Movement 3-5 reps) 120x8, 140x4, 140x5
weighted pullups (Assistance Pulling movement: 6-10 reps) bodyweight x 10, bodyweight + 10lbs x7, bodyweight + 10lbs x6
rack chins (Auxiliary Pulling movement 6-10 reps) bodyweight x10x3
ez bar curl 20x12, 50x7, 50x6
standing ez bar french press? 20x12, 40x7, 40x8
Squats (pressing power movement 3-5 reps) 120x11, 150x5, 160x3
Hack Squats (Assistance pressing movement 6-10 reps) 40x12, 65x12, 105x8
SLDL (Assistance Pulling movement: 5-8 reps) 70x12, 12x8, 150x5
lying leg curl (Assistance pulling/curling movement: 6-10 reps) 40x12, 50x10, 65x4
leg extension (Assistance extension movement 6-10 reps) 25x20, 40x17, 65x12
Seated calf raise(Auxiliary calf movement: 6-10 reps)
had to remove standing calf raise baka magcollapse ako grabeng init sa gym :banghead: :banghead:
bent over bb row 70x15, 100x10, 100x12, 100x10
seated cable row 80x15, 120x10, 120x12
db row 30x15, 45x12, 45x10
cgpd 70x15, 90x13, 120x9
rack chins bodyweightx10, bodyweightx10
db press 25x15, 35x12, 40x8, 40x8
upright row 30x12, 50x10, 50x8
bent overd db raise 10x15, 15x12, 15x12
yep tama nagaadjust pako sa mga lifts nanibago ako sa high reps :P
update lang diko alam kung may prinogress
Wes yo' wheeelz, brah?
Nakakahiya pa ipost baka maihaw yung chicken legs ko hehe :P
Nakapagworkout din after 1 week upper body training muna
flat db press (pressing power movement 3-5 reps) 60x4, 60x4, 60x8* with spot
weighted dips (Assistance pressing movement 6-10 reps) bodyweightx10, bodyweight + 15lbs x 7, bodyweight + 15lbs x 6 (I'm assuming 5lbs yung chain :P)
seated db press (Assistance pressing movement 6-10 reps) 35x10, 40x8, 40x6
bent over bb row (Pulling Power Movement 3-5 reps) 100x12, 120x6, 120x5
weighted pullups (Assistance Pulling movement: 6-10 reps) bodyweight x 10, bodyweight x6, bodyweight x6
standing lat pulldown (Auxiliary Pulling movement 6-10 reps) 70x12, 80x10, 90x8
alternating db curl 25x9, 25x8, 30x6
triceps rope pressdown 60x16, 80x10, 90x8
after 1 week walang buhat ulet :sport::sport:
Squats (pressing power movement 3-5 reps) 140x8, 160x4, 160x3
Hack Squats (Assistance pressing movement 6-10 reps) 40x15, 80x10, 80x10
SLDL (Assistance Pulling movement: 5-8 reps) 70x15, 120x8, 150x5
leg extension (Assistance extension movement 6-10 reps) 45x15, 60x12, 80x10
high foot placement leg press 210x12x3
leg press calf raise(Auxiliary calf movement: 6-10 reps) 260x30x3
@dregg salamat sana tuloy tuloy na :sport:
bent over bb row 70x18, 100x15, 120x8, 120x8
seated cable row 100x15, 120x13, 140x9
db row 45x12, 55x10, 55x10
cgpd 90x15, 120x10, 130x8
standing lat pulldown 70x12x2
db press 35x13, 40x10, 45x6, 45x6
upright row 30x18, 60x10, 60x8
bent overd db raise 10x15, 15x10, 15x10