Sige schedule natin, pag wala ako pasok. Aga kasi work, pasok ko 6am kaya hapon/gabi ako nakakapagWO. Kung pwede ka weekend, extra training day para out of your comfort zone at challenging.
Sige schedule natin, pag wala ako pasok. Aga kasi work, pasok ko 6am kaya hapon/gabi ako nakakapagWO. Kung pwede ka weekend, extra training day para out of your comfort zone at challenging.
May pasok ako sa school pag Saturdays, may work naman pag Sundays
Sige, sabihan mo lang ako if ever dadayo ka dito
This friday, baka i-try ko yung bagong gym sa may Amang Rodriquez ave. (yung malapit sa Save More Santolan branch) para masabihan na kita kung ok. Baka masayang lang ang pagdayo mo
dinaanan ko kanina yung metro muscle sa may palengke. ang pangit! kung sakali sa hammer nalang tayo kasi may olybars and malaki yung 45's. At may nagbabagsak ng bar sa DL kahapon so mukhang mas magagawa natin yung training style natin sa hammer.
Sige schedule natin, pag wala ako pasok. Aga kasi work, pasok ko 6am kaya hapon/gabi ako nakakapagWO. Kung pwede ka weekend, extra training day para out of your comfort zone at challenging.
May pasok ako sa school pag Saturdays, may work naman pag Sundays
Sige, sabihan mo lang ako if ever dadayo ka dito
This friday, baka i-try ko yung bagong gym sa may Amang Rodriquez ave. (yung malapit sa Save More Santolan branch) para masabihan na kita kung ok. Baka masayang lang ang pagdayo mo
dinaanan ko kanina yung metro muscle sa may palengke. ang pangit! kung sakali sa hammer nalang tayo kasi may olybars and malaki yung 45's. At may nagbabagsak ng bar sa DL kahapon so mukhang mas magagawa natin yung training style natin sa hammer.
Nagbuhat ako kanina dun sa gym sa Amang Rodrigues ave., malapit sa Save More Santolan branch.
Rate: Php 60 per session
The good
- spacious
- they have a power cage with adjustable pins
The bad
- no 45-lb plates, heaviest is 35 lbs
- plates are small
- bars have stainless steel finish, it's slippery
- bars don't have locks on ends, dangerous when someone benching tilts to the side due to failure
- not deadlift friendly due to small plates
- the pull up stations have relatively short bars which might be a problem for many people like me
- too many machines which waste space
In short, I cannot recommend this gym to serious lifters who are strong or want to get stronger
haha isa yan sa mga branches ng bodyplus gym, pasig fitness at nextgen fitness sa boracay. pareparehas gamit nila sa lahat ng branch pero yubg iba may rubber 45 plates kulay pa lang ng mga gamit akam ko na kasi orange. hangang 80 lng DB nila.
kulay pa lang nang mga bench, alam na this, LOL!
galing ako sa isa sa mga branch niyan dati, nyeta, di ako makapag DL, di ako maka BB Row nang maayos at sasawayin ka nang bantay. " dahan dahanin" and ingatan yung bakal hehe!
Rest Between Exercise = 5 mins
Rest Between Sets = 3 to 5 mins
Romanian Deadlift using mixed grip (first rep starts from the floor)
245 lbs x 2 reps
245 lbs x 2 reps
Trap bar Deadlift
245 lbs x 1 rep
V-bar Dips
BW x 10 reps
BW x 7 reps
Pull Up
BW x 5 reps
BW x 4 reps
Seated Leg Press (cable machine)
250 lbs x 5 reps
300 lbs x 5 reps
Seated Single Leg Press (cable machine)
150 lbs x 5 reps
Pull Up on gymnastic rings
BW x 4 reps
Pull Up using neutral grip, shoulder width
BW x 5 reps
I tried Maic's Gym for today's workout. I arrived around 12:30 PM. Today is a holiday
I don't know how much have changed but the gym's ambiance feels like Fitness First. There is one large area with lots of stationary bike and treadmill. About half of the weight training area is machine equipment and they have the famous smith machine. They are using 2 brands, Hoist Fitness and Cybex. There is only one dip station but at least it's a v-bar type which is a good thing in my opinion. I didn't experience any wrist pain when doing dips with v-bars. By the way, there is an assisted pull up machine which is a waste of space
I do not hate machines, some machines have their place in training. I was actually looking for a T-bar row machine but there is none
For the good part, the gym has olympic rubberized plates and olympic bars. They have one trap bar. There is a dedicated area for deadlifting and olympic lifts. There are around 5 pull up stations and one area for rope climbing. They a have one sled but I doubt you can use it properly when the gym is crowded since the sled training area is also in the deadlifting and olympic lifts area. The pull up station is incorporated in the power cage areas. The pins are adjustable
For the female crowd, there are chicks of varying age, probably 18 to 25. As expected, it's either they are in the cardio section or in the ab exercise station. I saw one doing dumbbell curls with ~5lbs.
This the leg press machine I used. I don't know the exact science but I can't lift 500 lbs in it. I was only able to lift 250 lbs.
This is the leg press machine I usually use where I can lift 500+ lbs
I admit that I feel weaker today due to lack of sleep for the past 3 days but the 250-lb difference is puzzling. Maybe I'm forgetting some basic physics
why favor? ano ba purpose ng vertical pulls sa training mo?
I want bigger lats
...more high volume pulldowns and rows. After few sets of pullups, do the high rep work. Wide pullups doesn't hit the lats hard. Neutral grip pullups and chin ups pwede pa. Pero yung benefit ng pullup/chins sa lats makukuha mo lang once kaya mo na humatak using your back. It will take years. Biceps mo lang matetrain sa pullups at this stage. Since wala ka naman choice but to practice doing pullups, gawin mo lang yung GTG but mas magbebenefit ka kung may additional pulldowns and rows after. 12-20 reps...cheers
why favor? ano ba purpose ng vertical pulls sa training mo?
I want bigger lats
...more high volume pulldowns and rows. After few sets of pullups, do the high rep work. Wide pullups doesn't hit the lats hard. Neutral grip pullups and chin ups pwede pa. Pero yung benefit ng pullup/chins sa lats makukuha mo lang once kaya mo na humatak using your back. It will take years. Biceps mo lang matetrain sa pullups at this stage. Since wala ka naman choice but to practice doing pullups, gawin mo lang yung GTG but mas magbebenefit ka kung may additional pulldowns and rows after. 12-20 reps...cheers
Thanks, bro
I actually have rows in my program, free weight (dumbbell row) and machine (seated cable row)
Mas naging open minded na rin ako sa paggamit ng straps. Dati kasi naniniwala ako dun sa "you're a pussy if you use wrist straps". Pero sa pakiramdam ko sa workouts ko, I can deadlift or row more reps for a given weight pero bumibitaw na ang grip ko. I'll just dedicate a separate day for grip strength training
why favor? ano ba purpose ng vertical pulls sa training mo?
I want bigger lats
...more high volume pulldowns and rows. After few sets of pullups, do the high rep work. Wide pullups doesn't hit the lats hard. Neutral grip pullups and chin ups pwede pa. Pero yung benefit ng pullup/chins sa lats makukuha mo lang once kaya mo na humatak using your back. It will take years. Biceps mo lang matetrain sa pullups at this stage. Since wala ka naman choice but to practice doing pullups, gawin mo lang yung GTG but mas magbebenefit ka kung may additional pulldowns and rows after. 12-20 reps...cheers
Thanks, bro
I actually have rows in my program, free weight (dumbbell row) and machine (seated cable row)
Mas naging open minded na rin ako sa paggamit ng straps. Dati kasi naniniwala ako dun sa "you're a pussy if you use wrist straps". Pero sa pakiramdam ko sa workouts ko, I can deadlift or row more reps for a given weight pero bumibitaw na ang grip ko. I'll just dedicate a separate day for grip strength training
yeah I saw your logs kaso low rep range pa rin yung DB rows and pulldowns mo (around 7-8 reps max). That could either be too heavy or 5 reps left in the tank. What I'm saying is going beyond 12 reps on those exercises. If you row too heavy sa biceps pa din yun tatama especially on the start of the set. Usually mararamdaman mo yung lats after 8 reps. Yung pulldowns mo nga nung 1/14 1 set lang diba? Try mo yung ganitong combo
kunwari:
DB rows 70lbs x 5 dropset to 40lbs x 7 or more
You will pull with power on the first 5 reps (70lbs) then controlled ROM sa succeeding reps (40lbs).OR
Chin ups / Pullups BW x 5 reps superset with Pulldowns 100lbs x 10 or more
There are around 5 pull up stations and one area for rope climbing. ..."
Gaano kahaba yung rope? Ilang ft?
Probably between 4 to 5 meters
May alam ka pang gym na may rope climbing?
Wala akong alam na ibang hardcore gym na may rope climbing
Sa totoo lang, nasa CrossFit area ng Maic's Gym yung rope climbing. Hanap ka na lang ng CrossFit gyms kung gusto mo ng rope climbing. Maraming CrossFit groups dito sa Pinas, may mga FaceBook page sila. Search mo na lang
sapul ba? one thing i like with one arm rows e yung tama nya sa torso pag near failure ka na. It still hits your back but the slight twist pag kumukuha ka ng bwelo is an excellent combo for the obliques. yung form ko sa one arm rows iba e hindi ako lumuluhod sa bench. parang bent over one arm rows then yung elbow ko ang nakapatong.
Comments
May pasok ako sa school pag Saturdays, may work naman pag Sundays
Sige, sabihan mo lang ako if ever dadayo ka dito
This friday, baka i-try ko yung bagong gym sa may Amang Rodriquez ave. (yung malapit sa Save More Santolan branch) para masabihan na kita kung ok. Baka masayang lang ang pagdayo mo
Jan 28, 2014 - Wednesday
BW = 180 lbs
Body Fat = 25%
Rest Between Exercises = 5 mins
Rest Between Sets = 2 to 3 mins
Pull Up
BW x 4 reps
BW x 4 reps
BW x 4 reps
Single Leg Press (45-degree incline)
240 lbs x 8 reps
Neutral-grip Pull Up
BW x 5 reps
Knuckle Push Up
BW x 10 reps
Knuckle Push Up w/ feet elevated by 12 inches
BW x 8 reps
Nagbuhat ako kanina dun sa gym sa Amang Rodrigues ave., malapit sa Save More Santolan branch.
Rate: Php 60 per session
The good
- spacious
- they have a power cage with adjustable pins
The bad
- no 45-lb plates, heaviest is 35 lbs
- plates are small
- bars have stainless steel finish, it's slippery
- bars don't have locks on ends, dangerous when someone benching tilts to the side due to failure
- not deadlift friendly due to small plates
- the pull up stations have relatively short bars which might be a problem for many people like me
- too many machines which waste space
In short, I cannot recommend this gym to serious lifters who are strong or want to get stronger
BW = 180 lbs
Body Fat = 28% according to OMRON Karada scan HBF-356
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Pull Up
BW x 4 reps
Romanian Deadlift using mixed grip
240 lbs x 2 reps
240 lbs x 2 reps
Tricep rope pull down
100 lbs x 4 reps
100 lbs x 5 reps
Pull Up
BW x 4 reps
Chin Up
BW + 20 lbs x 3 reps
Dumbbell Static Holds
65 lbs each x 50 seconds
Dumbbell Shrugs
75 lbs each x 5 reps
END OF DELOAD WEEK
kulay pa lang nang mga bench, alam na this, LOL!
galing ako sa isa sa mga branch niyan dati, nyeta, di ako makapag DL, di ako maka BB Row nang maayos at sasawayin ka nang bantay. " dahan dahanin" and ingatan yung bakal hehe!
BW = 180 lbs
Body Fat = 28% according to OMRON Karada scan HBF-356
Rest Between Exercises = 5 mins
Rest Between Sets = 2 to 3 mins
Barbell Row
140 lbs x 5 reps
130 lbs x 5 reps
120 lbs x 5 reps
Dips
BW + 20 lbs x 6 reps
BW x 8 reps
BW x 7 reps
Pull Up using neutral grip
BW + 25 lbs x 2 reps
BW x 4 reps
Knuckle Push Up
BW x 6 reps
BW = 176 lbs
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Romanian Deadlift using mixed grip
225 lbs x 6 reps
225 lbs x 6 reps
Tricep straight bar push down
150 lbs x 10 reps
150 lbs x 10 reps
150 lbs x 8 reps
Pull Up neutral grip
BW x 3 reps
Chin Up
BW x 5 reps
Pull Up
BW x 5 reps
Dips
BW x 5 reps
Pull Up
BW x 5 reps
BW = 180 lbs
Body Fat = ~28% (I'm a fat fuck LOL)
Rest Between Exercises = 5 mins
Rest Between Sets = 5 mins
Pull ups
BW x 5 reps x 3 sets
Push ups
BW x 12 reps x 3 sets
(rest for more than 15 minutes)
Pull ups
BW x 6 reps
(rest for more than 15 minutes)
Pull ups
BW x 6 reps
I woke up late this morning coz I'm not feeling well so I decided to just do body weight exercises
Looks like "greasing the groove" works
Yung Pull Up @ BW x 5 reps x 3 sets ba ? Masama pakiramdam ko that day, parang trangkaso
At mataba (relative to lean guys like you) rin ako ngayon so I have to lift extra fat (compared to lean guys) in those pull ups
Yung dalawang BW x 6 reps with very long rest period is part of "greasing the groove".
Nagtataka lang ako, ang tagal na sumipa ng kape sa akin ngayon
BW = 180 lbs
Rest Between Exercise = 5 mins
Rest Between Sets = 3 to 5 mins
Romanian Deadlift using mixed grip (first rep starts from the floor)
245 lbs x 2 reps
245 lbs x 2 reps
Trap bar Deadlift
245 lbs x 1 rep
V-bar Dips
BW x 10 reps
BW x 7 reps
Pull Up
BW x 5 reps
BW x 4 reps
Seated Leg Press (cable machine)
250 lbs x 5 reps
300 lbs x 5 reps
Seated Single Leg Press (cable machine)
150 lbs x 5 reps
Pull Up on gymnastic rings
BW x 4 reps
Pull Up using neutral grip, shoulder width
BW x 5 reps
I tried Maic's Gym for today's workout. I arrived around 12:30 PM. Today is a holiday
I don't know how much have changed but the gym's ambiance feels like Fitness First. There is one large area with lots of stationary bike and treadmill. About half of the weight training area is machine equipment and they have the famous smith machine. They are using 2 brands, Hoist Fitness and Cybex. There is only one dip station but at least it's a v-bar type which is a good thing in my opinion. I didn't experience any wrist pain when doing dips with v-bars. By the way, there is an assisted pull up machine which is a waste of space
I do not hate machines, some machines have their place in training. I was actually looking for a T-bar row machine but there is none
For the good part, the gym has olympic rubberized plates and olympic bars. They have one trap bar. There is a dedicated area for deadlifting and olympic lifts. There are around 5 pull up stations and one area for rope climbing. They a have one sled but I doubt you can use it properly when the gym is crowded since the sled training area is also in the deadlifting and olympic lifts area. The pull up station is incorporated in the power cage areas. The pins are adjustable
For the female crowd, there are chicks of varying age, probably 18 to 25. As expected, it's either they are in the cardio section or in the ab exercise station. I saw one doing dumbbell curls with ~5lbs.
This the leg press machine I used. I don't know the exact science but I can't lift 500 lbs in it. I was only able to lift 250 lbs.
This is the leg press machine I usually use where I can lift 500+ lbs
I admit that I feel weaker today due to lack of sleep for the past 3 days but the 250-lb difference is puzzling. Maybe I'm forgetting some basic physics
BW = 180 lbs @ ~25% body fat
Looks like "Greasing the Groove" is effective and I seem to now favor pull ups over chin ups
I want bigger lats
haha good work sir!ako din eh pull ups na din. tara mag calisthenics nalang nga tayo.bar brotherssss
...more high volume pulldowns and rows. After few sets of pullups, do the high rep work. Wide pullups doesn't hit the lats hard. Neutral grip pullups and chin ups pwede pa. Pero yung benefit ng pullup/chins sa lats makukuha mo lang once kaya mo na humatak using your back. It will take years. Biceps mo lang matetrain sa pullups at this stage. Since wala ka naman choice but to practice doing pullups, gawin mo lang yung GTG but mas magbebenefit ka kung may additional pulldowns and rows after. 12-20 reps...cheers
Thanks, bro
I actually have rows in my program, free weight (dumbbell row) and machine (seated cable row)
Mas naging open minded na rin ako sa paggamit ng straps. Dati kasi naniniwala ako dun sa "you're a pussy if you use wrist straps". Pero sa pakiramdam ko sa workouts ko, I can deadlift or row more reps for a given weight pero bumibitaw na ang grip ko. I'll just dedicate a separate day for grip strength training
yeah I saw your logs kaso low rep range pa rin yung DB rows and pulldowns mo (around 7-8 reps max). That could either be too heavy or 5 reps left in the tank. What I'm saying is going beyond 12 reps on those exercises. If you row too heavy sa biceps pa din yun tatama especially on the start of the set. Usually mararamdaman mo yung lats after 8 reps. Yung pulldowns mo nga nung 1/14 1 set lang diba? Try mo yung ganitong combo
kunwari:
DB rows 70lbs x 5 dropset to 40lbs x 7 or more
You will pull with power on the first 5 reps (70lbs) then controlled ROM sa succeeding reps (40lbs).OR
Chin ups / Pullups BW x 5 reps superset with Pulldowns 100lbs x 10 or more
BW = 180 lbs
Body Fat = around 25%
Rest Between Sets = 2 to 3 mins
Single Leg Press (45-degree incline) - narrow stance
250 lbs x 5 reps
250 lbs x 5 reps
250 lbs x 8 reps
270 lbs x 7 reps
rest 5 minutes
Pull Up
BW x 7 reps
BW x 4 reps
rest 2 minutes
Chin Up
BW x 4 reps
rest 2 minutes
Neutral-grip Pull Up
BW x 3 reps
rest 5 minutes
Tricep straight bar push down
160 lbs x 5 reps
BW = 180 lbs
Body Fat = around 25%
Rest Between Exercises = 5 mins
Rest Between Sets = 2 to 3 mins
One-arm Dumbbell Row with lifting straps
70 lbs x 15 reps
60 lbs x 15 reps
High incline Dumbbell Bench Press
30 lbs each arm x 7 reps
40 lbs each arm x 5 reps
40 lbs each arm x 5 reps
Seated Cable Row using close neutral grip
160 lbs x 10 reps
160 lbs x 9 reps
160 lbs x 5 reps
Push Up
BW x 6 reps
Only slept for around 4 hours last night. Felt like shit during the workout
Gaano kahaba yung rope? Ilang ft?
Probably between 4 to 5 meters
May alam ka pang gym na may rope climbing?
Wala akong alam na ibang hardcore gym na may rope climbing
Sa totoo lang, nasa CrossFit area ng Maic's Gym yung rope climbing. Hanap ka na lang ng CrossFit gyms kung gusto mo ng rope climbing. Maraming CrossFit groups dito sa Pinas, may mga FaceBook page sila. Search mo na lang