Mikong's journal
mikong
Posts: 19
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
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
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,".
It's hard to maintain a focused point on a wall, when you're just a few meters away from it.
Well... he did wiggled!
You should be specific on the kind of breathing...
valsalva breathing to be exact, LOL!
he did, then readjusted it once more, might be that's where he's comfortable with :P
hmm.. point taken.
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.
halfbath after work out? warm water ?salamat
Deep breathing.
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.
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.
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
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/