Mikong's journal

mikongmikong Posts: 19
in Personal Journals
ngayon lang ako gumawa ng programming. i will use this for 3 months and let me see what will be the progress. wala pa yung weights lifted kasi umpisahan ko pa lang ang log. comments and critics are welcome.

week 1
Exercise Weight Reps Sets
Day 1
Squat Heavy Squat 5 5
Push 1 bench press 5 5
Pull 1 BW pull ups 8 5
Push 2 BW Dips 10 5
Pull 2 Deadlift 4 5

Day 2
Squat Front Squat 5 5
Pull 1 power clean 4 5
Push 1 OHP 5 5
Push 2 Weighted dips 5 3
Pull 2 Weighted pull ups 5 3

Day 3
Squat Heavy Squat 5 5
Push 1 bench press 5 5
Push 2 BW pull ups 8 5
Pull 1 BW Dips 10 5
Pull 2 Deadlift 4 5

wk 2

Squat Heavy Squat 5 5
Push 1 light power clean 5 5
Pull 1 OHP 5 5
Push 2 Weighted dips 5 3
Pull 2 Weighted pull ups 5 3

Day 2
Squat Front Squat 5 5
Push 1 bench press 5 5
Pull 1 BW pull ups 8 5
Push 2 BW Dips 10 5
Pull 2 Deadlift 4 5

Day 3
Squat Heavy Squat 5 5
Push 1 light power clean 5 5
Push 2 OHP 5 5
Pull 1 Weighted dips 5 3
Pull 2 Weighted pull ups 5 3

Comments

  • reinellroireinellroi Posts: 147
    Welcome sir.
  • ortho_boyortho_boy Posts: 135
    welcome po
  • mikongmikong Posts: 19
    Here is my squat 8 reps x 70 kgs. made this video as form check. Kala ko ok na form ko, dami pa palang dapat ayusin. critiques are welcome. salamat
    https://www.youtube.com/watch?v=
  • rtravino29rtravino29 Posts: 1,549
    not sure how accurate my opinion is due to side angle mo lang nakikita based sa camera set up mo,

    1.likot nang ulo mo, saan saan ka tumitingin, sa harap lang bro, hehe!
    2. can't see the placement of your toes and knees so no idea kung tama ba.
    3. not sure ha, seems that back isn't tight enough. ( or maybe since iba set up ko, based sa turo sakin nila jettie / sir vinch) iniimagine ko kaseng ginu "glue" ko ung bar sa likod ko, as in winiwiggle ko muna sya just to make sure na tight / di sya malalaglag or ma aa out of place.
    4. about sa depth, parallel naman sya, it depends on your mobility, hips structure etc. if you want to go deep, then try it, mas deep mas ok, but kung di naman kaya ( like me, due to butt wink if I squat atg). wag na ipilit.
    5. Breathing - medyo malabo yung vid,so not sure as well. but seems na ganito ginagawa mo, " exhale then descend". try the opposite , " inhale, ( hold breath, stuck all those air to your stomach, then descend, on the starting position or while ascending, dun ka lang mag exhale,".
  • CoreCore Posts: 2,509
    rtravino29 wrote:
    1.likot nang ulo mo, saan saan ka tumitingin, sa harap lang bro, hehe!

    It's hard to maintain a focused point on a wall, when you're just a few meters away from it.
    rtravino29 wrote:
    3. not sure ha, seems that back isn't tight enough. ( or maybe since iba set up ko, based sa turo sakin nila jettie / sir vinch) iniimagine ko kaseng ginu "glue" ko ung bar sa likod ko, as in winiwiggle ko muna sya just to make sure na tight / di sya malalaglag or ma aa out of place.

    Well... he did wiggled!
    rtravino29 wrote:
    5. Breathing - medyo malabo yung vid,so not sure as well. but seems na ganito ginagawa mo, " exhale then descend". try the opposite , " inhale, ( hold breath, stuck all those air to your stomach, then descend, on the starting position or while ascending, dun ka lang mag exhale,".

    You should be specific on the kind of breathing...
  • rtravino29rtravino29 Posts: 1,549
    You should be specific on the kind of breathing...

    valsalva breathing to be exact, LOL!

    Well... he did wiggled!

    he did, then readjusted it once more, might be that's where he's comfortable with :P
    It's hard to maintain a focused point on a wall, when you're just a few meters away from it.

    hmm.. point taken.
  • mikongmikong Posts: 19
    thanks sa comments it really helps a lot to improve my squat.

    1, About sa likot ng ulo: Tinitignan ko kasi yung camera di kasi stable ang pagkalagay baka mahulog hehe.

    2, about stabilty. Yeah kailangan kong ma improve ito, nararamdaman ko that I am leaning forward. I am trying to make my back more straight para maiwasang mag lean forward kaya may wiggling ng konti

    3. Breathing: Nag hahabol ako ng hininga sa taas kasi pagod na. But I inhale before I go down and exhale as I go up.

    Again salamat sa comments.
  • badass_vinchbadass_vinch Posts: 4,471
    not bad... tingin ka lang derecho paradi mag-round likod mo or mapayuko ka.
  • joseph_mhe25joseph_mhe25 Posts: 1
    Gud day sir. Tanong kulang ok lang bang mag
    halfbath after work out? warm water ?salamat
  • CoreCore Posts: 2,509
    rtravino29 wrote:
    You should be specific on the kind of breathing...

    valsalva breathing to be exact, LOL!

    Deep breathing.
  • mikongmikong Posts: 19
    joseph_mhe25 wrote:
    Gud day sir. Tanong kulang ok lang bang mag
    halfbath after work out? warm water ?salamat

    yeah pede naman. I take 5 to 10 minutes break then ligo agad. Yung gym kasi may hot water shower kaya ok maligo almost right away after workout. Minsan I do contrast shower, yung 5 seconds sa malamig na tubig then shower ulit sa hot water.
  • CoreCore Posts: 2,509
    sir @mikong, mind if I ask what's your history prior getting into this sport? I mean, have you been previously active into any physical activity/-ies back then or some sport?
  • mikongmikong Posts: 19
    Core wrote:
    sir @mikong, mind if I ask what's your history prior getting into this sport? I mean, have you been previously active into any physical activity/-ies back then or some sport?

    I am not into any active sport. Trabaho ko kasi nasa harap lang ng computer all day kaya lumalaki ang tyan, so I decided to go to the gym. pero prior to joining the gym, nag umpisa ako sa home workout gamit dumbbells plus HIIT tulad ng Insanity by Shaun T. Mga almost a year din ako ng home workout lang on and off pa yun.

    Sa gym, typical split bodybuilding routine ko, then kaka research at basa basa sa mga fitness website nakita ko SL5x5. Ginawa ko ng almost 3 months, then I decided to modify pero yung mga lifts pareho ng SL5x5. So sa ngayon strenght training ako rather than typical isolation exercises at nag focus ako sa big mga compound lifts.
  • mikongmikong Posts: 19
    Monday work out


    squat 82.5 kg 5 set x 5 reps

    bench press 75 kg 5 sets x 5 reps

    deadlift
    1. 70 kg x 5 reps
    2. 90 kg x 5 reps
    3. 110 kg x 5 reps
    4. 120 kg x 3 reps
    5. 130 kg x 1 (1 rep max)
    5 110 kg x 5 reps

    bw dips 12 x 3

    bw pull ups 8 x 3
  • mikongmikong Posts: 19
    08 Nov Cardio day

    5 sets barbell complex with 40kg weight

    Barbell Complex 1st round to 3rd round
    Deadlift x 5 reps
    Barbell row x 5 reps
    Hang Clean x 5 reps
    Overhead Press x 5 reps
    front squat x 5 reps

    4th round to 5th round
    squat clean and press x 5 reps
    Deadlift x 5 reps
    Rows x 5 reps

    out of breath after each round of complex. my grips and forehand is blasted.

    Snatch 40 kg weights 3 sets x 4 reps

    Mixed Variation of loaded carries 1 round = 25 meters

    1. 30 kg each hand x 2 rounds
    2. 30 kg one hand 25 kg other hand x 2 rounds
    3. 30 kg plates overhead x 1 round
    4. 35 kg front carry x 1 round
    5. 30 kg one hand (alternate left and right) x 1 round each hand.

    pagkatapos ng hand killing barbell complex, farmers walk or laoded carries naman. Dibdib ko naman ang sumabog sa pagod.
    10 minutes swimming

    http://www.muscleandfitness.com/workouts/workout-tips/muscle-building-barbell-complex

    http://www.builtlean.com/2012/03/20/barbell-complex/
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