yung .35kg na cooked bones kasi baka .50 to .65kg pala pag raw. so hindi 1.4kg ng meat & skin nakain mo. feeling ko around 1.4kg na lang yan lahat pag luto na at nadrain or lumabas ang juices. or less pa siguro.
kung 1-2pcs pwede siguro disregard. kaso kung ganyan kadami, malaking difference kahit yung 100g lang na mawala sa bilang kasi nasa 20g of protein yun.
Wendler 531 (twice a week template)
Cycle 5 - 3x5 Week - Day 1 (Sunday, January 12, 2014)
body weight = 176 lbs (measured while in the gym)
NOTES:
TM (training max) = 90% of 1RM
All weights indicated are inclusive of the 32-lb olympic bar
TRAINING MAX for this cycle
Back Squat = 132 lbs
Bench Press = 168 lbs
Dead Lift = 213 lbs
Standing Military Press = 85 lbs
MAIN LIFTS
Back Squat
rest between sets = 5 minutes
1st set - 87 lbs x 5 reps (65% of TM x 5 reps)
2nd set - 102 lbs x 5 reps (75% of TM x 5 reps)
3rd set - 112 lbs x 5 reps (85% of TM x 5 reps or more)
Bench Press
rest between sets = 5 minutes
1st set - 112 lbs x 5 reps (65% of TM x 5 reps)
2nd set - 127 lbs x 5 reps (75% of TM x 5 reps)
3rd set - 144.5 lbs x 5 reps (85% of TM x 5 reps or more)
ASSISTANCE LIFTS
Stiff Leg Dead Lift
rest between sets = 60 seconds
weight used = 40% of Dead Lift TM
84.5 lbs x 10 reps x 3 sets
Barbell Row
rest between sets = 60 seconds
weight used = 40% of Dead Lift TM
84.5 lbs x 10 reps x 3 sets
Standing Military Press
rest between sets = 60 seconds
pull movement after each set = Lat Pull Down @ 80 lbs x 10 reps
weight used = 50% of Standing Military Press TM
42 lbs x 10 reps x 3 sets
Family size (1.25 kg) @ P 277
Regular size (1 kg) @ P 237
Bone weight for the family size is ~25% of the total weight. That leaves ~930 grams of meat and skin
Bone weight for the regular size is ~20% of the total weight. That leaves ~800 grams of meat and skin
I'm testing if the 1.25-kg whole roasted chicken can cover the protein requirements of my current muscle mass. I have been getting my protein from it since I started Wendler 531.
Bumigat ako ngayon, 176 lbs total body weight, probably 25 to 30% body fat based on how my mid section looks. I don't use body fat analyzer/calipers anymore
May strength gains pero the bench press is lagging. Di ko makuha ng consistent yung leg drive, minsan feel ko malakas leg drive, minsan parang wala. Still practicing foot placement for bench press. Other lifts are improving. I don't know how good the gains are. Paki-check yung post ko sa page 24. Wanna know your honest criticisms
since STR ang goal mo with physique being second. I think this is a bit low considering your stats (height and weight).
10-20lbs over a period of 4months and from my exp and reading logs ng mga baguhan I think they are able to lift in a span of a 6months-1 year yung percentage sa BW mo.
To be honest, just look at Jin's(xbrain's GF) progress physically saka sa str department. Nung nag gold's kame anlakas nya for a girl nagulat ako promise. She eats whatever mike eats and trains consitently parang 4-5days a week. AFAIK 2 days ka lang nakakapag workout, I think you should commit more if you do want more. You can do better brah.
Unlearn that complications and just fawkin lift! Progress!
Wag ka magbilang, isipin mo na lang sobrahan mo kinakain mo since ang laki mong tao.. brutal eating , minsan yung iniisip mo na hindi mo kaya buhatin dahil sa kinalkula mo, iba pala sa tunay na araw na bubuhatin mo.
Ako di ko alam na kakayanin ko ba ulet mag backsquat na 260 sa tagal ko na di ginagaw pero wala ko pakelam, I'll lift that shit without doing any calculations method, sleeping pattern, calories. I just fawkin lift that mader paker..
Isipin mo na lang yung bubuhatin mo na bigat stress sa buhay, problema, boss mong tarugo, ka opisina mong ogre, at higit sa lahat yung tae mong kapit bahay. Pag kinarga mo yan boom, iba ka ser!
yun lang haha..
Seriously, it's all in your mind, just lift and do it whether its bench press, squats or DL or any assistance na hirap ka o panis pa.
Back Squat = 92 lbs x 4 reps = estimated 1RM of 107 lbs
Bench Press = 132 lbs x 8 reps = estimated 1RM of 167 lbs
Conventional Dead Lift = 162 lbs x 6 reps = estimated 1RM of 194 lbs
Standing Military Press = 62 lbs x 4 reps = estimated 1RM of 74 lbs
As of January 02, 3014
Back Squat = 117 lbs x 3 reps = estimated 1RM of 129 lbs
Bench Press = 157 lbs x 2 reps = estimated 1RM of 167 lbs
Conventional Dead Lift = 194.5 lbs x 2 reps = estimated 1RM of 207 lbs
Standing Military Press = 77 lbs x 2 reps = estimated 1RM of 82 lbs
*** hindi na kelangan ng math dito. lighter weight more reps, heavier weight less reps. So, i it's hard to tell kung lumakas ka nga or you were just holding back on your potential to lift heavier dahil sa style mo na compute first before lifting. at dahil bumigat din timbang mo, lumalabas na humina ka din relative to your weight.
Back Squat estimated 1RM increased by 23.43%
Bench Press estimated 1RM increased by 0.16%
Conventional Dead Lift estimated 1RM increased by 6.72%
Standing Military Press estimated 1RM increased by 10.39%
*** percentage? this will just confuse you, kala mo lumakas ka nga when in reality kaya mo naman talaga dati pa. how? why?
compare natin yung difference ng poundage mo before and after:
Back Squat increased by 25lbs
Bench Press increased by 25lbs
Conventional Dead Lift increased by 32.5lbs
Standing Military Press increased by 15lbs
in reality, 10-15lbs (plus locks) plates per side lang yan na increase. nothing is wrong with it pero kahit siguro first timer sa gym kaya magdagdag ng 10lbs per side kung gugustuhin nya.
Just imagine all the complexities and technical analysis done just to lift an additional 2 small plates per side, kung pwede naman na isalpak na lang yung mga platito at subukan kung kaya
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Conventional Deadlift - 172 lbs x 3 reps x 3 sets
Dips - BW x 4 reps / BW x 5 reps
Pull up - BW x 4 reps x 2 sets
Tricep push down - 120 lbs x 8 reps x 4 sets
Aug 13, 2014 - Wednesday (BW = 81 kg)
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Barbell Row - Barbell Row - 117 lbs x 6 reps x 5 sets
Knuckle Push Up - BW x 10 reps x 4 sets
Seated Cable Row - 100 lbs x 10 reps x 4 sets
Aug 11, 2014 - Monday (BW = 80 kg)
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Goblet Squat - 40 lbs x 3 reps x 3 sets
Military Barbell Press - 67 lbs x 3 reps x 3 sets
Lateral Pull Down - 130 lbs x 6 reps x 5 sets
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Conventional Deadlift
182 lbs x 3 reps
182 lbs x 3 reps
182 lbs x 3 reps
Dips
BW x 5 reps
BW x 5 reps
BW x 5 reps
Tricep push down
120 lbs x 10 reps
120 lbs x 10 reps
120 lbs x 10 reps
I returned to the gym where I used to lift. The plates are in substandard diameter but I was surprised that I was able to hit my target weights for Conventional Deadlift. It's like a have done deficit DL's. I think I have also gotten stronger since I don't need anymore a 5-minute rest between sets of Conventional Deadlift. I could have done 2 more forced reps in the last set but I decided to stick with a 3x3 scheme for Deadlift
I am also now using a hook grip in Conventional Deadlift. It does not feel weird anymore
Comments
tinimbang ko yung buto para lang malaman ko kung ilang kg ang meat/skin sa binibili ko
sa raw weight kasi ako nagbase ng protein conten
100 g of raw meat = 20 g of protein
Source
http://rippedbody.jp/2011/10/18/want-to-make-your-if-leangains-diet-simpler-dont-count-calories/
thanks for info, bro
Cycle 5 - 3x5 Week - Day 1 (Sunday, January 12, 2014)
body weight = 176 lbs (measured while in the gym)
NOTES:
TM (training max) = 90% of 1RM
All weights indicated are inclusive of the 32-lb olympic bar
TRAINING MAX for this cycle
Back Squat = 132 lbs
Bench Press = 168 lbs
Dead Lift = 213 lbs
Standing Military Press = 85 lbs
MAIN LIFTS
Back Squat
rest between sets = 5 minutes
1st set - 87 lbs x 5 reps (65% of TM x 5 reps)
2nd set - 102 lbs x 5 reps (75% of TM x 5 reps)
3rd set - 112 lbs x 5 reps (85% of TM x 5 reps or more)
Bench Press
rest between sets = 5 minutes
1st set - 112 lbs x 5 reps (65% of TM x 5 reps)
2nd set - 127 lbs x 5 reps (75% of TM x 5 reps)
3rd set - 144.5 lbs x 5 reps (85% of TM x 5 reps or more)
ASSISTANCE LIFTS
Stiff Leg Dead Lift
rest between sets = 60 seconds
weight used = 40% of Dead Lift TM
84.5 lbs x 10 reps x 3 sets
Barbell Row
rest between sets = 60 seconds
weight used = 40% of Dead Lift TM
84.5 lbs x 10 reps x 3 sets
Standing Military Press
rest between sets = 60 seconds
pull movement after each set = Lat Pull Down @ 80 lbs x 10 reps
weight used = 50% of Standing Military Press TM
42 lbs x 10 reps x 3 sets
Family size (1.25 kg) @ P 277
Regular size (1 kg) @ P 237
Bone weight for the family size is ~25% of the total weight. That leaves ~930 grams of meat and skin
Bone weight for the regular size is ~20% of the total weight. That leaves ~800 grams of meat and skin
All measurements are cooked weight
Musta str gains over the period of time from changing your routine and eating habits?
ayaw ko talaga kasi ng calorie counting
I'm testing if the 1.25-kg whole roasted chicken can cover the protein requirements of my current muscle mass. I have been getting my protein from it since I started Wendler 531.
Bumigat ako ngayon, 176 lbs total body weight, probably 25 to 30% body fat based on how my mid section looks. I don't use body fat analyzer/calipers anymore
May strength gains pero the bench press is lagging. Di ko makuha ng consistent yung leg drive, minsan feel ko malakas leg drive, minsan parang wala. Still practicing foot placement for bench press. Other lifts are improving. I don't know how good the gains are. Paki-check yung post ko sa page 24. Wanna know your honest criticisms
Thanks, bro
Magpost ako ng pic after ng Cycle 5
10-20lbs over a period of 4months and from my exp and reading logs ng mga baguhan I think they are able to lift in a span of a 6months-1 year yung percentage sa BW mo.
To be honest, just look at Jin's(xbrain's GF) progress physically saka sa str department. Nung nag gold's kame anlakas nya for a girl nagulat ako promise. She eats whatever mike eats and trains consitently parang 4-5days a week. AFAIK 2 days ka lang nakakapag workout, I think you should commit more if you do want more. You can do better brah.
My 2 cents
Unlearn that complications and just fawkin lift! Progress!
Wag ka magbilang, isipin mo na lang sobrahan mo kinakain mo since ang laki mong tao.. brutal eating , minsan yung iniisip mo na hindi mo kaya buhatin dahil sa kinalkula mo, iba pala sa tunay na araw na bubuhatin mo.
Ako di ko alam na kakayanin ko ba ulet mag backsquat na 260 sa tagal ko na di ginagaw pero wala ko pakelam, I'll lift that shit without doing any calculations method, sleeping pattern, calories. I just fawkin lift that mader paker..
Isipin mo na lang yung bubuhatin mo na bigat stress sa buhay, problema, boss mong tarugo, ka opisina mong ogre, at higit sa lahat yung tae mong kapit bahay. Pag kinarga mo yan boom, iba ka ser!
yun lang haha..
Seriously, it's all in your mind, just lift and do it whether its bench press, squats or DL or any assistance na hirap ka o panis pa.
That's how bad do you want that gainz!
As of October 4, 2013
Back Squat = 92 lbs x 4 reps = estimated 1RM of 107 lbs
Bench Press = 132 lbs x 8 reps = estimated 1RM of 167 lbs
Conventional Dead Lift = 162 lbs x 6 reps = estimated 1RM of 194 lbs
Standing Military Press = 62 lbs x 4 reps = estimated 1RM of 74 lbs
As of January 02, 3014
Back Squat = 117 lbs x 3 reps = estimated 1RM of 129 lbs
Bench Press = 157 lbs x 2 reps = estimated 1RM of 167 lbs
Conventional Dead Lift = 194.5 lbs x 2 reps = estimated 1RM of 207 lbs
Standing Military Press = 77 lbs x 2 reps = estimated 1RM of 82 lbs
*** hindi na kelangan ng math dito. lighter weight more reps, heavier weight less reps. So, i it's hard to tell kung lumakas ka nga or you were just holding back on your potential to lift heavier dahil sa style mo na compute first before lifting. at dahil bumigat din timbang mo, lumalabas na humina ka din relative to your weight.
Back Squat estimated 1RM increased by 23.43%
Bench Press estimated 1RM increased by 0.16%
Conventional Dead Lift estimated 1RM increased by 6.72%
Standing Military Press estimated 1RM increased by 10.39%
*** percentage? this will just confuse you, kala mo lumakas ka nga when in reality kaya mo naman talaga dati pa. how? why?
compare natin yung difference ng poundage mo before and after:
Back Squat increased by 25lbs
Bench Press increased by 25lbs
Conventional Dead Lift increased by 32.5lbs
Standing Military Press increased by 15lbs
in reality, 10-15lbs (plus locks) plates per side lang yan na increase. nothing is wrong with it pero kahit siguro first timer sa gym kaya magdagdag ng 10lbs per side kung gugustuhin nya.
Just imagine all the complexities and technical analysis done just to lift an additional 2 small plates per side, kung pwede naman na isalpak na lang yung mga platito at subukan kung kaya
Anyway, congrats sa weight gain
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Conventional Deadlift - 172 lbs x 3 reps x 3 sets
Dips - BW x 4 reps / BW x 5 reps
Pull up - BW x 4 reps x 2 sets
Tricep push down - 120 lbs x 8 reps x 4 sets
Aug 13, 2014 - Wednesday (BW = 81 kg)
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Barbell Row - Barbell Row - 117 lbs x 6 reps x 5 sets
Knuckle Push Up - BW x 10 reps x 4 sets
Seated Cable Row - 100 lbs x 10 reps x 4 sets
Aug 11, 2014 - Monday (BW = 80 kg)
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Goblet Squat - 40 lbs x 3 reps x 3 sets
Military Barbell Press - 67 lbs x 3 reps x 3 sets
Lateral Pull Down - 130 lbs x 6 reps x 5 sets
Huminto kasi ako at nag-isip-isip muna
bawi na lang, hopefully tuloy tuloy na yan:sport:
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Leg Press
405 lbs x 6 reps
405 lbs x 6 reps
405 lbs x 6 reps
450 lbs x 5 reps
Dips
BW x 5 reps x 3 sets
Lat Pull Down
130 lbs x 8 reps x 3 sets
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Pendlay Row
122 lbs x 6 reps
112 lbs x 6 reps
112 lbs x 6 reps
T-bar Row
120 lbs x 6 reps
120 lbs x 6 reps
120 lbs x 6 reps
Seated Cable Row
120 lbs x 10 reps
120 lbs x 10 reps
150 lbs x 10 reps
Push Up (feet elevated by 12 inches)
BW x 10 reps
BW x 10 reps
BW x 10 reps
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Conventional Deadlift
182 lbs x 3 reps
182 lbs x 3 reps
182 lbs x 3 reps
Dips
BW x 5 reps
BW x 5 reps
BW x 5 reps
Tricep push down
120 lbs x 10 reps
120 lbs x 10 reps
120 lbs x 10 reps
I returned to the gym where I used to lift. The plates are in substandard diameter but I was surprised that I was able to hit my target weights for Conventional Deadlift. It's like a have done deficit DL's. I think I have also gotten stronger since I don't need anymore a 5-minute rest between sets of Conventional Deadlift. I could have done 2 more forced reps in the last set but I decided to stick with a 3x3 scheme for Deadlift
I am also now using a hook grip in Conventional Deadlift. It does not feel weird anymore
Rest Between Exercises = 5 mins
Rest Between Sets = 2 mins
Leg Press
450 lbs x 6 reps
450 lbs x 6 reps
450 lbs x 6 reps
450 lbs x 6 reps
Neutral-grip Pull Up
BW x 4 reps
BW x 4 reps
BW x 4 reps
Knuckle Push Up (feet elevated by 12 inches)
BW x 8 reps
I think I could do more with the Leg Press. Will try 500 lbs next week
Rest Between Exercises = 5 mins
Rest Between Sets = 2 mins
Pendlay Row
122 lbs x 6 reps
122 lbs x 6 reps
112 lbs x 6 reps
T-bar Row
125 lbs x 6 reps
125 lbs x 6 reps
125 lbs x 6 reps
Seated Cable Row
150 lbs x 7 reps
150 lbs x 7 reps
150 lbs x 7 reps
Knuckle Push Up (feet elevated by 12 inches)
BW x 10 reps
BW x 10 reps
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Conventional Deadlift
215 lbs x 4 reps
175 lbs x 6 reps
Knuckle Push Up
BW x 10 reps
BW x 10 reps
BW x 6 reps
Rope Cable Curl
100 lbs x 10 reps
100 lbs x 9 reps
100 lbs x 6 reps
Oct 15, 2014 - Wednesday (BW = 182 lbs)
Rest Between Exercises = 5 mins
Rest Between Sets = 2 mins
Barbell Row EZ bar
135 lbs x 6 reps
135 lbs x 6 reps
135 lbs x 6 reps
Seated Cable Row
170 lbs x 8 reps
170 lbs x 8 reps
170 lbs x 8 reps
Dips
BW x 8 reps
BW x 8 reps
BW x 5 reps
Oct 13, 2014 - Monday (BW = 182 lbs)
Rest Between Exercises = 5 mins
Rest Between Sets = 2 mins
Leg Press
480 lbs x 6 reps
480 lbs x 6 reps
480 lbs x 8 reps
Chin Up
BW x 6 reps
BW x 4 reps
BW x 3 reps
Tricep rope pull down
90 lbs x 8 reps
90 lbs x 8 reps
90 lbs x 4 reps
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Conventional Deadlift
225 lbs x 3 reps
195 lbs x 4 reps
Knuckle Push Up
BW x 12 reps
BW x 9 reps
BW x 6 reps
EZ Bar Bicep Curl
60 lbs x 6 reps
50 lbs x 8 reps
50 lbs x 8 reps
Weights specified include the bar weight
Straight bar weighs 15 lbs
EZ bar weighs 10 lbs
BW = 180 lbs
Body Fat = ~25%
Rest Between Exercises = 5 mins
Rest Between Sets = 2 mins
Dumbbell Row
75 lbs x 6 reps
70 lbs x 6 reps
65 lbs x 6 reps
Dips w/ Fat Gripz
BW x 5 reps
BW x 10 reps
BW x 7 reps
BW x 5 reps
Seated Cable Row pronated grip w/ Fat Gripz
150 lbs x 6 reps
135 lbs x 8 reps
120 lbs x 10 reps
BW = 180 lbs
Body Fat = 25%
Rest Between Exercise = 5 mins
Rest Between Sets = 2 to 3 mins
Romanian Deadlift
202 lbs x 6 reps
182 lbs x 7 reps
One-arm tricep rope pull down
50 lbs x 5 reps
45 lbs x 5 reps
40 lbs x 7 reps
Leg Extension
120 lbs x 6 reps
110 lbs x 6 reps
100 lbs x 8 reps
Barbell Bicep Curl with neutral-grip
75 lbs x 6 reps
65 lbs x 6 reps
55 lbs x 7 reps
Dec 24, 2014 - Wednesday
BW = 180 lbs
Body Fat = 25%
Rest Between Exercises = 5 mins
Rest Between Sets = 2 to 3 mins
Pull Ups neutral grip
BW x 3 reps x 8 sets (last set failed at 2nd rep)
Seated Dumbbell Press with slight inlcine
40 lbs each x 7 reps
40 lbs each x 5 reps
40 lbs each x 4 reps
Chin Ups
BW x 4 reps
Push Ups with hands near waist
BW x 8 reps
BW x 6 reps
Lat Pull Down Machine with close neutral grip
150 lbs x 5 reps
135 lbs x 4 reps
Dec 22, 2014 - Monday
BW = 180 lbs
Body Fat = 25%
Rest Between Exercises = 5 mins
Rest Between Sets = 2 to 3 mins
Dumbbell Row
80 lbs x 6 reps
70 lbs x 6 reps
70 lbs x 7 reps
Dips w/ Fat Gripz
BW x 10 reps
BW x 9 reps
BW x 5 reps
Seated Cable Row pronated grip
200 lbs x 3 reps
180 lbs x 5 reps
160 lbs x 8 reps
Dec 29, 2014 - Monday
BW = 180 lbs
Body Fat = 25%
Rest Between Exercises = 3 mins
Rest Between Sets = 1 to 2 mins
Dumbbell Row
50 lbs x 5 reps
50 lbs x 5 reps
50 lbs x 5 reps
Dips w/ Fat Gripz
BW x 4 reps
BW x 4 reps
BW x 4 reps
Seated Cable Row w/ close neutral grip
120 lbs x 6 reps
120 lbs x 6 reps
120 lbs x 6 reps
Leg Press
400 lbs x 10 reps
400 lbs x 10 reps
Jan 03, 2015 - Friday
BW = 180 lbs
Body Fat = 25%
Rest Between Exercise = 1 to 2 mins
Romanian Deadlift
Rest Between Sets = 1 min
120 lbs x 6 reps
120 lbs x 6 reps
120 lbs x 6 reps
Tricep straight bar push down
150 lbs x 8 reps
One-arm tricep rope pull down
Rest Between Sets = 1 min
50 lbs x 5 reps
50 lbs x 4 reps
EZ Bar barbell curl
80 lbs x 4 reps
Chin Up
Rest Between Sets = 5 mins
BW x 4 reps
BW x 4 reps
BW x 4 reps