dami mo ginawa pafs ah, mukhang motivated and super strong ka today ah, hehe. Bigatan mo pafs ung Incline DB press mo para ramdam mo tama. Nong nasa 5x5 pako, after ko ng bp na 100lbs - 130lbs yata, kaya ko pa mag db incline press ng 60lbs.
dami mo ginawa pafs ah, mukhang motivated and super strong ka today ah, hehe. Bigatan mo pafs ung Incline DB press mo para ramdam mo tama. Nong nasa 5x5 pako, after ko ng bp na 100lbs - 130lbs yata, kaya ko pa mag db incline press ng 60lbs.
dami fail bro sa main lifts hehe
nangangalay ako agad bro sa DB. di ko makukumpleto yung reps lol baka next week iangat ko na rin yung timbang nyan. parang nasanay na sa 15lbs mukang pwede na iangat. pero di pa ata 60lbs :P
example lang pafs ung 60lbs, hehe. magaan sau yan 15lbs, hehe. bka nga kaya mo 20-30lbs. basta don lang sa saktong bigat para sau, mahirap na mabagsakan, hehe. Ung tropa ko dati nagbuhat ng 55lbs sa incline press, first set pa lng kaya ndi ko in-spotan. after ng 3 reps bumagsak sa mukha, parang nasuntok sa mata, may dugo don sa gilid ng mata eh, tapos black eye. ung tunog ng pagbagsak parang sinuntok eh, solid.
example lang pafs ung 60lbs, hehe. magaan sau yan 15lbs, hehe. bka nga kaya mo 20-30lbs. basta don lang sa saktong bigat para sau, mahirap na mabagsakan, hehe. Ung tropa ko dati nagbuhat ng 55lbs sa incline press, first set pa lng kaya ndi ko in-spotan. after ng 3 reps bumagsak sa mukha, parang nasuntok sa mata, may dugo don sa gilid ng mata eh, tapos black eye. ung tunog ng pagbagsak parang sinuntok eh, solid.
sakit nun! =(
sige angat ko sa BP day ko. di ko pa natry yung Inclined BP. pinagpipilian ko kasi dati kung DB o Barbell, kaso gusto ko maexperience yung DB kaya yun ginawa ko.
naawa nga ako sa kanya pero nagtawanan pa kmi 2, haha. Sabi ko para syang nasuntok ni pacman, haha. Alternate ko ginagawa ung BB at DB sa flat at incline, sa decline bihira, parang mas gusto ko tama ng DB eh. Kaya mo yan pafs angat, nasanay ka lang siguro sa 15lbs.
naawa nga ako sa kanya pero nagtawanan pa kmi 2, haha. Sabi ko para syang nasuntok ni pacman, haha. Alternate ko ginagawa ung BB at DB sa flat at incline, sa decline bihira, parang mas gusto ko tama ng DB eh. Kaya mo yan pafs angat, nasanay ka lang siguro sa 15lbs.
oo comfort zone hehehe. angat ko yan next time. progressive din ba dapat angat ng DB?
Baka mabigat yung flyes. Nitry ko lang yung 25 kanina. Alinlangan ako kung mabubuhat e. Nung unang higa naibagsak ko pa yan. Hehe
Pagganyan yung weights na tumataas (di ko alam tawag) ginagawa ko parang chinecheck ko yung last weight kung kaya ko na.
san bumagsak pafs? sa sahig or sau? mahirap kapag sobra bigat sa flyes, baka pagbaba mo, hindi kayanin tas mainjured ka. Ung saken dati Flat DB press, first angat ko from 65lbs to 70lbs, bumagsak din paghiga ko, tinginan ung mga tao ska instructor kasi lakas ng bump sa floor, haha. hindi ko na sana uulitin kaso nakakahiya eh nakatingin lahat saken, tumawag na lang ako ng isa nagbubuhat, pinaabanga ko paghiga ko kung babagsak, pakitaas na lang, hehe. Buti nong next attempt nabuhat ko, hehe
@kenzy sa gilid bro. Yung right arm medyo naoff. Buti nalang wala Tao sa gilid at baka may nabagsakan pa ko hehe. Nagtinginan din mga kasama ko hehe. Awkward pero bawi ulit. Ayun kaya naman pero Di ko na ginawa na same reps nung iba. Mas naramdaman ko tama nun sa chest ko.
Bakit mo pala natanong? Dapat ba di sila magkaparehas ng bigat ng press? Pakiramdaman kasi pagtaas ko sa DB, pagtingin ko na ok na galaw habang binubuhat dun ako nagtatry magdagdag.
Bakit mo pala natanong? Dapat ba di sila magkaparehas ng bigat ng press? Pakiramdaman kasi pagtaas ko sa DB, pagtingin ko na ok na galaw habang binubuhat dun ako nagtatry magdagdag.
Hindi ko din sure pafs kung magkaparehas sila dapat ng weigh or hindi. Napansin ko lang saken, saka sa mga kasabay ko sa gym na mas mabigat press namin kesa sa flyes. Para saken parang mahirap kasi ung flyes compared sa press. kung 60-70lbs Press ko, for sure diko kakayanin same weight sa flyes, hehe, baka maputol kamay ko nong pagbaba ko sa side. mga 30-40lbs lang flyes ko kapag ganon.
@yopyopm pano form mo sa flyes mo bro? same sila ng weight? its either magaan para sayo ung DB press mo or mali form mo ng flyes. nag dumbell press ako ng 100 lbs each pero never ko nakapag dumbell flyes ng same weight. usually kalahiti lang or 40-60% nd db press ko ang flyes ko.
In reality, isolation exercises are never meant to be used in conjuction with heavy weights (relative to the strength of an individual). If you are swinging, twisting, using momentum or doing some kinda funky moves trying to move a weight on isolation exercises, you are definitely doing it wrong. Lighten up the weight and do it in strict form. Feel it on the muscle you are isolating/targeting.
@kenzy oo bro mas mahirap nga yung flyes. Flat palang natatry ko dun e.
@Ghee try ko i-up yung press ko pa. Baka hesitant lang ako itry yung mas mabigat na DB. Si kenzy lang din nagsabi sakin dati na baka kaya ko pa iangat yung press hehe.
Thanks bros!Appreciate your comment and tips sir @riddler
Noted po.
Squats:
45 x 15
85 x 5
105 x 3
125 x 1
130 x 4 x 5
130 x 4 (sabit sa last rep. Stuck ako sa squat position paangat. Awkward position)
*medyo ibang approach ginawa ko today compared sa ginagawa past weeks. Tried to follow 5x5 warmup reco. Was almost finish the work set pero iba pakiramdam nung more reps. Parang may kulang at nasanay narin. Sakto may lunch date din kaya mabilisang warmup at workset sa squats din hehe
Bench Press:
45 x 15
65 x 15
75 x 15
95 x 5
100 x 5 x 5 (work set)
Barbell Row:
45 x 15
85 x 8
105 x 8
115 x 8
125 x 3 x 5 (Work set)
Squat:
45 x 15
85 x 15
105 x 15
115 x 8
120 x 5 x 5 (Work set) Decided to deload a bit.
napasingit ng 2 pullup set habang nagaantay sa rack:
BW x 2 x 5
OHP:
45 x 15
55 x 6
65 x 6
70 x 5
*natakot ako sa WU sets wala kasi ko sa loob ng rack may gumagamit so decided to do the WU sets sa open area
75 x 3/1/3/3/2 (Work set)
Deadlift:
45 x 8
105 x 8
125 x 8
145 x 5
165 x 5 (Work set)
Main done!
Seated DB Shoulder Press:
15 x 12 (WU)
20 x 10
25 x 8
25 x 5
Plate Front Raise:
25 x 4 x 10
DB Shoulder Shrugs:
3 sets of 12 reps:
35/40/45
Light Lat Pull down (Neutral) - Slow/controled sa pagbaba nung stacks
2 sets of 12 reps @ 40lbs
2 sets of 15 reps @ 30lbs
Comments
Squats:
45 x 8
85 x 8
95 x 8
115 x 8
125 x 3 x 5 (work set)
*di ko na natapos. Progress parin naman kasi naka tatlo na sunod sunod na complete reps.
Bench Press:
45 x 8
75 x 8
85 x 8
95 x 4 x 5
95 x 3 fail pa sa last 2 reps. No spot na this time.
Barbell Row:
45 x 15
85 x 8
95 x 8
115 x 8
125 x 5 x 5 (Work set)
Dips:
BW x 3 x 15/15/14 sumabit pa yung last rep
Inclined DB Press:
15 x 3 x 15
Flat DB Flyes:
20 x 3 x 12/10/10
Machine calf raise:
50 x 20
100 x 20
150 x 20
200 x 20
Lat pull down (wide)
70 x 3 x 10
(reverse)
50 x 3 x 10
Peck deck
30 x 10
50 x 10
100 x 3 x 10
Leg press:
50 x 12
100 x 10
130 x 8
Biceps
Gym Done!
Hangdami pala hahaha. Pambawi sa dirty bulking this week.
58.5kg timbang as of today. Nadadagdagan parin kahit dumadami exercises
dami fail bro sa main lifts hehe
nangangalay ako agad bro sa DB. di ko makukumpleto yung reps lol baka next week iangat ko na rin yung timbang nyan. parang nasanay na sa 15lbs mukang pwede na iangat. pero di pa ata 60lbs :P
sakit nun! =(
sige angat ko sa BP day ko. di ko pa natry yung Inclined BP. pinagpipilian ko kasi dati kung DB o Barbell, kaso gusto ko maexperience yung DB kaya yun ginawa ko.
oo comfort zone hehehe. angat ko yan next time. progressive din ba dapat angat ng DB?
Week 8 Day 1
Squats:
45 x 12
85 x 8
95 x 8
115 x 8
125 x 5 x 5 (nakaya ko rin after 3 wo days na di makumpleto)
OHP:
45 x 10
55 x 8
65 x 6
70 x 5 x 5 (yey at last! :sport: )
Deadlift:
45 x 8
95 x 8
125 x 8
145 x 5
155 x 5 (Work set) moving forward na rin
Main lifts done!
Chin ups
BW x 2 x 5
One hand DB shoulder press
20 x 3 x 15
Side lateral:
20 x 10
15 x 10
10 x 10
Plate front raise:
25 x 3 x 10
2 shrugs exercises: 3 sets x 15
Machine calf raise:
3 sets x 20: 130/180/200
Done!
Lamon after hehehe
Feeling weak sa main lifts today. Hikab pa during workout. Kumpleto naman tulog.
Squats:
45 x 8
85 x 8
105 x 8
115 x 8
130 x 5/3/2/3/0 (Work set)
**corrected 130 na pala ko. ~ body weight na pala squat ko
Bench Press
45 x 12
65 x 10
75 x 8
(Work set)
95 x 4 x 5
95 x 4
BB Row:
45 x 10
85 x 8
110 x 8
(Work set)
120 x 2 x 5
120 x 3
Main done!
Dips:
BW x 2 x 15
BW x 10
Inclined DB Press:
15 x 15
20 x 15
25 x 15
Lat pulldown:
(wide and reverse hand grip)
3 sets x 12/10/8 reps
50/60/70
Pec deck:
3 sets x 10
30/50/80
Plate shrugs:
25 x 3 x 20
Un oh, 25 x 15 na sa Incline press. sabi sau kaya mo yan eh, nasanay ka lang sa 15lbs, hehe
Keep it up!
salamat bro! cheers
thanks din bro!
nakakafrustrate :banghead: wala progress masyado this week sa main lifts.
Squats:
45 x 12
100 x 12
115 x 8
125 x 5
130 x 4,3,2,0,0 (Work set)
OHP:
45 x 15
55 x 10
65 x 6
75 x 5,4,3,1,3 (Work set)
Deadlift:
45 x 10
100 x 8
120 x 8
145 x 5
155 x 5
165 x 0 (Work set) di ko mabreak inertia.
160 x 0 tried adding just 5 lbs pero ayaw parin hehe
Main lifts done!
Neutral Pull ups:
BW x 3 x 5/4/4 reps - naiiangat ko na yun chin ko sa bar pagpull up position dati chin ups lang
Arnold Shoulder Press:
20 x 15
25 x 10
25 x 8
Plate Front Raise:
25 x 3 x 10
Shoulder Press (Machine)
30 x 12
60 x 2 x 8
Machine Calf Raises:
4 sets of 20 reps
100/150/200/250
Lat pulldown (wide)
3 sets x 10 reps
40/60/80
Leg Press:
3 sets of 10 reps
100/130/155
Plate Shrugs:
25 x 3 x 20
Bicep/Abs** Bodyweight update: 59.5 kg
Squats:
45 x 15
75 x 15
95 x 15
115 x 8
125 x 5
130 x 4
Bench Press:
45 x 15
55 x 15
65 x 15
75 x 10
95 x 5 x 5 - finally!
Barbell Row:
45 x 15
75 x 15
95 x 15
115 x 8
125 x 5
Di ko tinuloy workset ng squat at bb row dahil pinapahinga lowerback.
Dips:
BW x 15/12/8
Incline DB Press:
25 x 3 x 15
DB flyes:
15 x 15
20 x 15
25 x 10
Lat pull down (wide)
60 x 12
70 x 10
80 x 8
(reverse)
60 x 3 x 12
Same weight DB press and DB flyes mo pafs, hindi kaya magaan na sau ung sa DB press or sobra bigat ng flyes mo?
Pagganyan yung weights na tumataas (di ko alam tawag) ginagawa ko parang chinecheck ko yung last weight kung kaya ko na.
Squats:
45 x 15
85 x 15
115 x 10
125 x 6
130 x 5 x 5/4/3/2/5 (Work set) hay..
OHP:
45 x 12
55 x 12
65 x 10
70 x 6
75 x 5 x 5/4/2/2/3 (Work set)
Deadlift:
45 x 8
105 x 8
145 x 5
165 x 2 (Work set) - yey nabreak ko at naiangat for 2 reps
Main done!
Pull ups neutral:
BW x 2 x 5
1 hand seated DB Press:
3 sets of 15
15/20/25 each
Side lateral:
15 x 3 x 10
Plate Front raise:
25 x 3 x 10
DB shrugs:
3 sets of 20
30/35/40
Light lat pull down (neutral grip):
3 sets of 15
50/40/30
Shoulder machine:
30 x 10
50 x 10
80 x 6
80 x 4
Machine calf raises:
3 sets of 20 reps
100/150/200
san bumagsak pafs? sa sahig or sau? mahirap kapag sobra bigat sa flyes, baka pagbaba mo, hindi kayanin tas mainjured ka. Ung saken dati Flat DB press, first angat ko from 65lbs to 70lbs, bumagsak din paghiga ko, tinginan ung mga tao ska instructor kasi lakas ng bump sa floor, haha. hindi ko na sana uulitin kaso nakakahiya eh nakatingin lahat saken, tumawag na lang ako ng isa nagbubuhat, pinaabanga ko paghiga ko kung babagsak, pakitaas na lang, hehe. Buti nong next attempt nabuhat ko, hehe
Pabigat na ng pabigat pafs ung DL mo ah, congrats
Bakit mo pala natanong? Dapat ba di sila magkaparehas ng bigat ng press? Pakiramdaman kasi pagtaas ko sa DB, pagtingin ko na ok na galaw habang binubuhat dun ako nagtatry magdagdag.
Hindi ko din sure pafs kung magkaparehas sila dapat ng weigh or hindi. Napansin ko lang saken, saka sa mga kasabay ko sa gym na mas mabigat press namin kesa sa flyes. Para saken parang mahirap kasi ung flyes compared sa press. kung 60-70lbs Press ko, for sure diko kakayanin same weight sa flyes, hehe, baka maputol kamay ko nong pagbaba ko sa side. mga 30-40lbs lang flyes ko kapag ganon.
In reality, isolation exercises are never meant to be used in conjuction with heavy weights (relative to the strength of an individual). If you are swinging, twisting, using momentum or doing some kinda funky moves trying to move a weight on isolation exercises, you are definitely doing it wrong. Lighten up the weight and do it in strict form. Feel it on the muscle you are isolating/targeting.
@Ghee try ko i-up yung press ko pa. Baka hesitant lang ako itry yung mas mabigat na DB. Si kenzy lang din nagsabi sakin dati na baka kaya ko pa iangat yung press hehe.
Thanks bros!Appreciate your comment and tips sir @riddler
Noted po.
Late post. Dami lakad today hehe
Squats:
45 x 15
85 x 5
105 x 3
125 x 1
130 x 4 x 5
130 x 4 (sabit sa last rep. Stuck ako sa squat position paangat. Awkward position)
*medyo ibang approach ginawa ko today compared sa ginagawa past weeks. Tried to follow 5x5 warmup reco. Was almost finish the work set pero iba pakiramdam nung more reps. Parang may kulang at nasanay narin. Sakto may lunch date din kaya mabilisang warmup at workset sa squats din hehe
Bench Press:
45 x 15
65 x 15
75 x 15
95 x 5
100 x 5 x 5 (work set)
Barbell Row:
45 x 15
85 x 8
105 x 8
115 x 8
125 x 3 x 5 (Work set)
Main done!
Incline DB:
15 x 12 (warm up)
25 x 3 x 10
Flat DB flyes:
15 x 3 x 10
Pec deck:
3 sets of 10 reps
30/50/80
Plate shrugs:
25 x 3 x 20
Lat pull down:
(wide)
60 x 3 x 10
(reverse)
60 x 3 x 10
Biceps
Abs
Squat:
45 x 15
85 x 15
105 x 15
115 x 8
120 x 5 x 5 (Work set) Decided to deload a bit.
napasingit ng 2 pullup set habang nagaantay sa rack:
BW x 2 x 5
OHP:
45 x 15
55 x 6
65 x 6
70 x 5
*natakot ako sa WU sets wala kasi ko sa loob ng rack may gumagamit so decided to do the WU sets sa open area
75 x 3/1/3/3/2 (Work set)
Deadlift:
45 x 8
105 x 8
125 x 8
145 x 5
165 x 5 (Work set)
Main done!
Seated DB Shoulder Press:
15 x 12 (WU)
20 x 10
25 x 8
25 x 5
Plate Front Raise:
25 x 4 x 10
DB Shoulder Shrugs:
3 sets of 12 reps:
35/40/45
Light Lat Pull down (Neutral) - Slow/controled sa pagbaba nung stacks
2 sets of 12 reps @ 40lbs
2 sets of 15 reps @ 30lbs
DB Side Lateral:
15 x 3 x 10
Done!
Bed weather. Sakit ng katawan ko paggising dahil siguro malamig. Nakakatamad bumangon. Hehe
Squats:
4 sets of 15 reps (warm up)
45/95/105/115
*sa bar palang nakaramdam ako agad ng pagod. Pinush ko nalang para pawisan at lumabas yung lakas galing sa kinain ng breakfast.
125 x 5 x 5 (work set)
Bench Press:
45 x 15
65 x 15
75 x 15
95 x 5
(Work set)
105 x 3
Tapos spot na lahat napagod na haha
105 x 4 x 5
Barbell Row:
45 x 15
75 x 15
95 x 12
115 x 8
120 x 5 x 5 (Work set)
Main done!
Incline DB Press:
15 x 15
20 x 10
25 x 2 x 8
Superset: Flat DB Flyes and dips
Flyes:
10 x 15
15 x 3 x 8
Dips:
BW x 3 x 12/12/8
Lat pull down:
(wide)
40 x 15
60 x 15
70 x 10
80 x 8
(reverse close grip)
40 x 15
50 x 12
60 x 10
Machine calf raises:
3 sets of 20 reps
100/150/200
Done. Sugod sa ulan after gym. Walang dalang payong.