psyq's journal

psyqpsyq Posts: 26
in Personal Journals
Hello, all.

Finally, nakagawa na din ng journal. Used to go to gym around 6 months ago pero 2 months lang, and now I'm back, and hopefully, mag tuloy-tuloy na.

Current gym, Eclipse 24/7. 3x per week po ako nag-ggym and following the stronglifts 5x5 program.

Share ko lang yung progress ko for the last few weeks and hopefully makakuha ng insight from you guys and suggestions on what to improve.

Week 4 stats

Day 1

Squat - 115 lbs - 5 sets / 5 reps
Bench Press - 60 lbs - 5 sets / 5 reps
Row - 55 lbs - 5 sets / 5 reps

Day 2
Squat - 120 lbs - 5 sets / 5 reps
Military Press - 60 lbs - 5 sets / 5 reps
Deadlift - 130 lbs - 5 reps

Day 3
Squat - 125 lbs - 5 sets / 5 reps
Bench Press - 65 lbs / 70 lbs 5th set (5 reps)
Row - 60 lbs / 65 lbs 5th set (5 reps)

Week 5

Day 1
Squat - 130 lbs - 5 sets / 5 reps
Military Press - 65 lbs 2 sets / 3rd set failed on 2nd rep
Deadlift - 130 lbs 5 reps

Day 2
Squat - 135 lbs - 5 sets / 5 reps
Bench Press - 70 lbs 5 sets / 5 reps
Row - 65 lbs / 70 lbs 5th set (5 reps)

Day 3
Squat - 140 lbs - 5 sets / 5 reps
Military Press - 65 lbs - 5 sets / 5 reps
Deadlift - 140 lbs 5 reps

Will start on my 6th week today and hopefully macomplete ko lahat ng exercise.
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Comments

  • rtravino29rtravino29 Posts: 1,549
    Current gym, Eclipse 24/7.
    Bro, saang Eclipse ka? manila or mandaluyong?
  • luchi_bieluchi_bie Posts: 238
    Hey Bro, even you missed a rep on an exercise you still need to complete the 5 sets.

    Comment lang sa plan calories intake mo, parang medjo mababa =).
  • psyqpsyq Posts: 26
    @rtravino29

    Shaw sir.
  • rtravino29rtravino29 Posts: 1,549
    OK ba jan? Planning to enroll sana eh, pag naka luwag luwag hehe!
  • psyqpsyq Posts: 26
    @rtravino29

    Ok naman sir. Laging available yung gamit sa dami ng power cage nila hehe.
    luchi_bie wrote:
    Hey Bro, even you missed a rep on an exercise you still need to complete the 5 sets.

    Comment lang sa plan calories intake mo, parang medjo mababa =).

    @luchie_bie

    Thanks sa pag correct sir.

    Pag nag calculate kase ako, ang sabi 1850 calories/day for fat loss.
  • monching11monching11 Posts: 7,273
    oh pysq dota na saka bili tayo pabango! welcome sa pbb at grats sa journal mo!
  • psyqpsyq Posts: 26
    @monching11

    Hahaha! Next month pa ako bibili pabango sir, kakabili lang ng whey and creatine eh hehehe.

    Ano steam id nyo sir?

    Thanks sa welcome! :)
  • psyqpsyq Posts: 26
    Week 6 / Day 1

    Squat - 145 lbs - 5 sets / 5 reps
    Bench Press - 75 lbs - 5 sets / 5 reps
    Row - 70 lbs 4 reps / 75 lbs 5th (5 reps)

    Buti nalang nakumpleto ko pa din lahat ng exercise kahet medyo bitin sa tulog the previous day.
  • psyqpsyq Posts: 26
    Update lang ng journal.

    Week 6 - Day 2

    Squat - 150 lbs - 5 / 5 / 5 / 5 / 5 (Konti nalang malapit na sa bodyweight equivalent yung ma-squat ko)

    Military Press - 70 lbs - 5 / 5 / 4 / 2 / 3 (The fail begins! =( )

    Deadlift - 150 lbs - 5 reps (Medyo nahirapan na ako dito, medyo may mahaba-habang pause bago ko nakumpleto yung last 2 reps, medyo ramdam ko na yung pressure sa lower back)
  • psyqpsyq Posts: 26
    One problem I'm having though is sumasakit yung lower back ko during workouts. Yung sakit na parang pag nakayuko ka ng matagal tapos pagtayo mo medyo masakit yung lower back mo.

    Anyone having the same experience?

    Mamaya siguro papacheck-up ako.
  • rtravino29rtravino29 Posts: 1,549
    sumasakit yung lower back ko during workouts.

    sa lahat ng exercise ba? dati sumasakit lower back ko sa squat and deadlift ( because of wrong posture and wrong execution na rin )

    puede ring DOMS sya.

    best advice IMO would be :if it's something that is bothering you for quite sometime, like acute pain sya, better kung magpa check up ka.
  • psyqpsyq Posts: 26
    @rtravino

    Sa bench press/military press hinde naman. Usually after ng squats naguumpisa na, pero etong pain na to kase dati pa meron na ako nito, like pag nakayuko ako, i.e., magtali ng sintas na nakatuwad, pag tayo ko ramdam ko yung sakit.
  • rtravino29rtravino29 Posts: 1,549
    Kung after nang squats, sumasakit yung likod mo, could it be na nag roround yung back mo sa squat? but as per what you stated,sumasakit na sya dati pa, then that means, there must be something wrong.
    pero etong pain na to kase dati pa meron na ako nito, like pag nakayuko ako, i.e., magtali ng sintas na nakatuwad, pag tayo ko ramdam ko yung sakit.

    nararamdaman ko din dati to nung nag sstart pa lang ako mag buhat. kaya nga nagpa ortho ako para macheck kung may problema sa likod ko, buti na lang wala. does it bother you ba bro? lets say, may pinulot kang barya sa lupa, tapos pag angat mo may sharp pain? acute pain? or mild pain ?
  • psyqpsyq Posts: 26
    @rtavino

    Hinde naman, pag mga simpleng yuko yuko lang hinde naman sya yung tipong di na ako makakagalaw, iniisip ko lang baka mapasama habang nasa gym hehehe. But I'll have it check just to make sure. Yung pain nasa loob eh, like kahet saang area mo pisilin hinde mo sya maramdaman kase nasa loob, parang loob ng spine or something.
  • DregPittDregPitt Posts: 987
    nakakapag lower back stretching ka ba? i used to have lower back discomfort when i started doing DLs and squats. nawala lang ng natuto akong mag stretch ng lower back ko. baka gusto mo itry. goodluck bro
  • psyqpsyq Posts: 26
    Nagsstretch din naman po, merong roller dun sa gym na ginagamit ko bago mag-buhat. May specific stretching exercise ka po ba for lower back, yung may video sana sa youtube hehehe
  • psyqpsyq Posts: 26
    Week 7, hinde ako nakapag workout at ipinahinga ko muna likod ko. Hinde pa din nakapag pa check-up.

    Anyway, week 8.

    Day 1

    Squat 145 lbs - 5/5/5/5/5
    MP - 60 lbs - 5/5/5/5/5
    Deadlift - 135 lbs - 5 reps

    Nabawas ako ng konti sa weights from week 6 stats since hinde ako nakapag-buhat sa week 7, feeling ko nanghina ako. Plan ko magbuhat ulet mamaya since sarado yung gym sa Friday, hinde muna ako magdadagdag ng weight for the next 2 workouts and will start progressing again sa week 9.
  • JettieJettie Posts: 3,763
    medyo bad yun pre ah, video mo sarili mo tol sa squat and deadlift para ikaw mismo maka asses yung wrong execution at ano pwedeng corrective measurements for it.

    Well after mo ipahinga sarili mo
  • psyqpsyq Posts: 26
    Yep. Meron ako vids at mukhang straight naman yung likod ko during deadlifts, tinatandaan ko kase lagi habang ineexcute ko sya. sa squats nga lang medyo nagwowobble yung tuhod ko pag paangat na, medyo nahihirapan na sa bigat.

    Siguro pag nakasama ako sa inyo mapa check ko form ko :)
  • rtravino29rtravino29 Posts: 1,549
    sa squats nga lang medyo nagwowobble yung tuhod ko pag paangat na, medyo nahihirapan na sa bigat.

    pano style ng squat mo bro? Power or Olympic Squat?
  • psyqpsyq Posts: 26
    Power ba yung konting baba lang? If so, yung olympic po, yung medyo babang baba yung pwet, parang ass to ground.
  • rtravino29rtravino29 Posts: 1,549
    power squat bro, eto yung wide squat, tapos parallel.
    olympic squat naman, medyo narrow ( shoulder width stance) eto yung atg.
    kung olympic squat style ka, if im not mistaken,less stress to sa lower back, more on quad dominant sya.
    Di ako ganun ka master sa squat brader, but taking a vid and posting it here for the masters to verify if tama or may konting adjusment na kailangan would be very helpful for you.
  • psyqpsyq Posts: 26
    Shoulder width lang stance ko tapos atg. Post ako vid kapag na upload ko sa YT. Thanks!
  • psyqpsyq Posts: 26
    Buhayin ko lang tong journal ko.

    12/10/2014

    Bench Press - 60 x 1 x 10
    Squat - 95 x 1 x 10
    Dynamic Row - 105 x 1 x 10

    Medyo hinde taxing yung sets na ginawa ko for that day, kaya mag gym ulet ako later since hinde ako makakapag gym this Friday.
  • rtravino29rtravino29 Posts: 1,549
    Medyo hinde taxing yung sets na ginawa ko for that day, kaya mag gym ulet ako later since hinde ako makakapag gym this Friday.

    musta bro? nag gym ka ba nung nakaraan? di ka naman nag text eh, hehe! andun ako nun til 11 ata yun.

    gym ako later, text mo lang ako brah para mag kasama tayo, dyahe yung mag isa, wala akong kausap kundi si LORD ( nag dadasal tuwing work set LOL! )
  • psyqpsyq Posts: 26
    Late ko na na check yung inbox ko sir eh. Ngayon lang ako nakalogin ulet sa pbb.

    Yep, mamaya gym ulet ako, bitin kase yung kahapon tig 1 rep lang tapos 10 sets, ginagawa ko nga 3 reps yung ibang set kase parang bitin.

    Before 11 dating ko sa gym, 10 kase labas sa office
  • rtravino29rtravino29 Posts: 1,549
    Before 11 dating ko sa gym, 10 kase labas sa office

    san ba office nyo bro? normally mga 9:30 ako na dating, pero mga 10 AM ako nag sisimula . dami ko pa kase seremonyas eh, ( dynamic mobility stretching ).
  • psyqpsyq Posts: 26
    Sa Ortigas, minsan kase traffic dyan sa flyover sa shaw hangang dun sa Palladium, dun ako natatagalan.
  • rtravino29rtravino29 Posts: 1,549
    Sa Ortigas, minsan kase traffic dyan sa flyover sa shaw hangang dun sa Palladium, dun ako natatagalan.

    ahhh.. sabagay..
    basta brah text me na lang just in case, :^^
  • psyqpsyq Posts: 26
    Sige po, will do :sport:
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