Makikisali na rin sa discussion, kung strength ang habol mo, you should not stress yourself much sa warm up sets. Kaya nga tinawag na warm up eh, it's just to kick start your body temperature and prepare yourself for the worksets.
The worksets are actually where you really push yourself to the limit. Problema lang, pag napasobra ka nga sa warm-up, hindi mo talaga magagawa yung target weight and reps that you should be lifting. So you have to take note of that.
At gaya ng sabi ni @rtravino29, it could also be those external factors. Goodluck!
sir ridller, ano ang suggested, or ideal warm up % sa work weight? how to gage?
Well, I don't use exact percentages, I just do it by feel. Usually, as the warm-up set progresses, I usually just decrease the reps in half.
For example, let's say my target workset for squat is 100kg, I do my warm-ups something like this.
Warm-up
20kg x 20reps, 40kg x 10 reps, 60kg x 5 reps, 80kg x 3 reps, 90kg x 1 rep
(I usually do warm-up sets with almost no rest in between, the only rest is the time I spent adding weight to the bar)
And then proceed with the 100kg work set. Let's say it's 100kg x 8 reps x 4 sets. That's it. And let me repeat it, the guideline is not set in stone. I do this by FEEL. Some days, I need more warm-up sets to prepare for my work sets, some days, I do shorter warm-up sets.
From my experience, doing this kind of warm-up doesn't fatigue you much, instead, it primes your nervous system for the major lift. Better quality work sets.
sir @riddler noted! salamat sa tips. very helpful. itaas ko na rin rest time ko pagsa squats and deadlift.May 18, 2015: Monday:
Duration: 12:40 PM - 2:20 PM
5/3/1: Cycle 2 Week 2
Rest time: 30-45 seconds per set; 1.5 - 2 minutes per exercise
Late na nakapagworkout. 3AM na nakatulog :unhappy:
Main: OHP
45 x 12
45 x 12
55 x 7
60 x 5
65 x 5
70 x 5
75 x 3
sundot: 55 x 10
* di ako maka-up ng reps sa mataas na weights. ang hina ng forearm ko. parang maibabagsak ko yun bar kaya todo higpit sa grip.
Accessory:
Arnold Press:
25 x 12
25 x 12
25 x 12
25 x 12
25 x 12
Flat DB Press:
20 x 15
25 x 12
25 x 12
25 x 12
25 x 12
Superset: Incline DB Press and Flat DB Flyes
Incline DB:
25 x 12
25 x 12
25 x 9
20 x 15
20 x 9
Flyes:
15 x 5 x 15
Lat Pulldown (Wide)
50 x 15
60 x 12
70 x 10
80 x 10
60 x 15
Barbell Row:
95 x 5 x 12
Superset: Tricep Pushdown/Tricep Overhead Extension
Tricep Pushdown:
40 x 20
40 x 20
40 x 20
50 x 10
50 x 10
Tricep Overhead Extension:
20 x 3 x 15
25 x 2 x 10
May 19, 2015: Tuesday
Duration: 11:10 AM - 12:30 PM
5/3/1: Cycle 2 Week 2
Main: Deadlift
95 x 10
115 x 10
125 x 10
145 x 8
155 x 5
175 x 5 * Happy day! PR on reps and tried it conventional. first rep pa lang dati di na maiangat ngayon medyo ok ok na :yahoo:
Accessory:
Leg Extension:
75 x 15
75 x 15
75 x 15
75 x 15
75 x 15
Leg curl:
25 x 10
25 x 10
25 x 12
25 x 12
25 x 10
Leg Press:
125 x 12
150 x 12
175 x 12
190 x 8
* nakalimutan isang set :banghead:
Machine Calf Raises:
200 x 2 x 20
250 x 3 x 20
Hanging Leg Raises:
BW x 5 x 10
Cable Bicep Curl
20 x 20
30 x 15
30 x 15
30 x 15
30 x 15
@Aestecniques natatabangan ako dun sa cookies n creme ng ON. Pero yung ngayon na double rich choco ok para sakin kahit tubig lang. Dami pa servings haha
May 25, 2015: Monday:
Duration: 11:55 AM - 1:40 PM
5/3/1: Cycle 2 Week 3
Rest time: magulo pagtime ko today. Habang nagwoworkout tumatawag yung hr ng new company. Pero nagtry parin magstick sa 30-45sec / 1.5 - 2 min hanggat maaari
Main: OHP
45 x 12
45 x 12
45 x 12
55 x 5
65 x 4
75 x 5
80 x 3 - PR! Didnt expect to do 3 reps dito kasi dun sa 55/65 nanigas na agad shoulder tapos sumasabay pa na-stretch yung lechon skin (sunburn) ko sa balikat at likod. Nakakatuwa parin :yahoo: push pa to go beyond my comfort zone! Goal parin to do it with more reps.
Accessory:
Arnold Press:
30 x 9
25 x 12
25 x 12
25 x 8
20 x 10
Flat DB Press:
20 x 15
25 x 15
30 x 10
25 x 12
25 x F (20 reps inabot)
Superset: Incline DB Press and Flat DB Flyes
Incline DB:
30 x 8
25 x 10
25 x 8
25 x 15
25 x 20
Flyes:
15 x 15
20 x 10
20 x 10
20 x 8
20 x 8
Lat Pulldown (Wide)
60 x 12
70 x 12
80 x 12
90 x 6
70 x 12
Barbell Row:
105 x 5 x 10
Superset: Tricep Pushdown/Tricep Overhead Extension
Tricep Pushdown:
30 x 15
40 x 15
50 x 15
60 x 9
40 x 10
Tricep Overhead Extension:
20 x 2 x 15
25 x 3 x 12
Meron pa pala pull ups kaso epic fail! di pala uubra sa dulo dahil ayaw na gumana ng pull ko kahit chin up. isipin ko san ko pwede isingit to
Not my usual day. Biglaang medical sa umaga. Nakakapanibago daming tao sa gym. Daming malalaking tao. Lalo tuloy namotivate na lumaki pa at mas lumakas. Nakakainggit yung malakas sa bp at squats. Bagal na kasi ng usad ko pero at least paonti onti nadadagdagan na
Main: Deadlift
95 x 12
115 x 10
145 x 8
165 x 5
185 x 1 (conventional) *dumudulas sa kamay ko.
185 x 3 (mixed grip) yun naka 3 reps :yahoo: considered PR for me! Moving na. Happy kid!
Accessory:
Leg Press:
120 x 12
130 x 10
145 x 10
160 x 10
190 x 9
Leg Extension:
75 x 15
80 x 15
80 x 15
85 x 15
85 x 15
Leg curl:
20 x 15
25 x 12
30 x 7
25 x 10
30 x 7
* hirap talaga ko dito..
Machine Calf Raises:
200 x 2 x 15
230 x 15
240 x 12
250 x 15
Cable Bicep Curl
30 x 20
40 x 15
50 x 12
60 x 9
40 x 12
Hanging Leg Raises:
BW x 5 x 12
Done!Di ko pala na-update bodyweight ko kahapon. Nagtry ako na pounds ang gamitin sa weighing scale. Then fuark! Nadadagdagan ng ~2lbs from 128 to 130lbs hahaha. Gumalaw din. Pero check ko ulit end of week baka magadjust na naman.
Dirty bulk muna ko today dahil di maayos kain ko. Di nakapaglunch. Kfc pre workout meal + whey. Full meal ngayon palang naghahabol ng calories lol
May 28, 2015: Thursday
Duration: 10:45 AM - 12:30 PM
5/3/1: Cycle 2 Week 3
Main: Bench Press
45 x 15
55 x 10
65 x 10
90 x 10
100 x 5
110 x 4 - napanguunahan parin ako ata ng takot sa BP. Ayaw madaganan. Good parin naka apat na reps sa new weights
Accessory:
Incline BP:
65 x 10
65 x 10
65 x 8
60 x 10
60 x 7
DB Shoulder Press:
30 x 12
25 x 7 - dropset kuno per 2 sets. Kaso pagod na pagod agad. Di tuloy naka kumpleto ng at least 10
25 x 8
20 x 6
20 x 12
Shoulder Press machine: (sundot)
50 x 12,10,10
Superset: Front Raise/Side Lateral Raise
Front Raise:
25 x 5 x 12
One-arm Side Lateral Raise (each):
20 x 5 x 12
Seated Rear Delt Raise:
10 x 5 x 15
Straight Arm Pulldown:
30 x 12
20 x 15
10 x 2 x 20
20 x 12
DB Shrugs:
40 x 20
45 x 20
45 x 20
50 x 15
50 x 15
Dips:
BW x 15
BW + 10 x 15
BW + 15 x 10
BW + 20 x 10
BW + 25 x 7
Tricep kickback:
15 x 5 x 15
Done!
Late post. Kakauwi lang. Napakwek kwek at gulaman pa at humabol chocolates :lol
bro, di ka mamamatay kung mabagsakan ka ng 110lbs. Think about it, ang usual weight ng mga babae is 100-120lbs (assuming slim), pag dinaganan ka ng 110lbs sa bewang, sa dibdib at kahit sa mukha pa mamamatay ka ba? hahahaha
Think about it, ang usual weight ng mga babae is 100-120lbs (assuming slim), pag dinaganan ka ng 110lbs sa bewang, sa dibdib at kahit sa mukha pa mamamatay ka ba? hahahaha
bro @yopyopm tama si boss Vinch kasi ako nung nagbuhat ako umaga nun samin ng 155lbs sa BP 2reps lang yung pangatlo nabitin bumagsak sa dibdib ko, Ok nman ako wag mo lang bibitawan yung bar tapos pinagulong ko lang hanggang puson ko para mkaupo ako:P
kayang kaya yan Bro, wag mo isipin na hindi mo kaya unahan mo takot mo pustahan tayo mabubuhat mo yan! isipin mo nalang "I need to grow" or try mo ung slap city ni kali muscle pahyper yan hehe! :P
May 30, 2015: Saturday:
Jogging day! New activity!
June 1, 2015: Monday:
Duration: 11:00 AM - 12:15 PM
5/3/1: Cycle 2 Week 4 - Deload week dapat kaso di ko na sinunod. Bawas sets sa accessories nalang saka tried drop sets.
Main: OHP
45 x 10
65 x 10
75 x 3
75 x 1
55 x 3 x 10,10,8
Accessory:
Arnold Press:
30 x 8
25 x 6
20 x 8
Pull ups:
BW x 3 x 5,5,4
Chin ups:
BW x 3
Flat DB Press:
30 x 10
25 x 12
20 x 15
Incline DB:
30 x 10
25 x 12
20 x 15
Flyes:
20 x 10
15 x 12
10 x 15
Lat Pulldown (Wide)
90 x 10
70 x 12
50 x 15
Barbell Row:
125 x 10
115 x 12
105 x 15
Tricep Pushdown:
50 x 10
40 x 12
30 x 15
Tricep Overhead Extension:
25 x 10
20 x 12
15 x 15
Nakapaggym din sa wakas! Wala muna log di ko na mamemorize sa pagod sa byahe :lol parang antagal kong di nagbuhat kahit 2 days lang naman na-missed na wo haha
Comments
Well, I don't use exact percentages, I just do it by feel. Usually, as the warm-up set progresses, I usually just decrease the reps in half.
For example, let's say my target workset for squat is 100kg, I do my warm-ups something like this.
And then proceed with the 100kg work set. Let's say it's 100kg x 8 reps x 4 sets. That's it. And let me repeat it, the guideline is not set in stone. I do this by FEEL. Some days, I need more warm-up sets to prepare for my work sets, some days, I do shorter warm-up sets.
From my experience, doing this kind of warm-up doesn't fatigue you much, instead, it primes your nervous system for the major lift. Better quality work sets.
Duration: 12:40 PM - 2:20 PM
5/3/1: Cycle 2 Week 2
Rest time: 30-45 seconds per set; 1.5 - 2 minutes per exercise
Late na nakapagworkout. 3AM na nakatulog :unhappy:
Main: OHP
45 x 12
45 x 12
55 x 7
60 x 5
65 x 5
70 x 5
75 x 3
sundot: 55 x 10
* di ako maka-up ng reps sa mataas na weights. ang hina ng forearm ko. parang maibabagsak ko yun bar kaya todo higpit sa grip.
Accessory:
Arnold Press:
25 x 12
25 x 12
25 x 12
25 x 12
25 x 12
Flat DB Press:
20 x 15
25 x 12
25 x 12
25 x 12
25 x 12
Superset: Incline DB Press and Flat DB Flyes
Incline DB:
25 x 12
25 x 12
25 x 9
20 x 15
20 x 9
Flyes:
15 x 5 x 15
Lat Pulldown (Wide)
50 x 15
60 x 12
70 x 10
80 x 10
60 x 15
Barbell Row:
95 x 5 x 12
Superset: Tricep Pushdown/Tricep Overhead Extension
Tricep Pushdown:
40 x 20
40 x 20
40 x 20
50 x 10
50 x 10
Tricep Overhead Extension:
20 x 3 x 15
25 x 2 x 10
Done!
Duration: 11:10 AM - 12:30 PM
5/3/1: Cycle 2 Week 2
Main: Deadlift
95 x 10
115 x 10
125 x 10
145 x 8
155 x 5
175 x 5 * Happy day! PR on reps and tried it conventional. first rep pa lang dati di na maiangat ngayon medyo ok ok na :yahoo:
Accessory:
Leg Extension:
75 x 15
75 x 15
75 x 15
75 x 15
75 x 15
Leg curl:
25 x 10
25 x 10
25 x 12
25 x 12
25 x 10
Leg Press:
125 x 12
150 x 12
175 x 12
190 x 8
* nakalimutan isang set :banghead:
Machine Calf Raises:
200 x 2 x 20
250 x 3 x 20
Hanging Leg Raises:
BW x 5 x 10
Cable Bicep Curl
20 x 20
30 x 15
30 x 15
30 x 15
30 x 15
Done!
para sakin mas masarap dymatize. taste wise lang.. :lol
Sarap nga bro ng Dymatize, tapos ang maganda lower ng 1g of sugar per serving compared to ON. Stevia pa yung sweetener na ginamit. Gluten Free pa.
@ghee taste wise agree! Mas malasa dyma.
Duration: 10:36 AM - 12:11 PM
5/3/1: Cycle 2 Week 2
Main: Bench Press
45 x 15
65 x 15
75 x 15
85 x 8
95 x 5
105 x 5 - PR ko pala to :yahoo:
Accessory:
Incline BP:
65 x 10
65 x 7
65 x 10
65 x 6
65 x 10
DB Shoulder Press:
20 x 15
25 x 12
30 x 8 nakakabuhat na kahit pano ng 30's :sport:
30 x 8
25 x 10
Superset: Front Raise/Side Lateral Raise
Front Raise:
25 x 5 x 15
One-arm Side Lateral Raise (each):
15 x 15
15 x 15
20 x 15
20 x 15
15 x 15
Seated Rear Delt Raise:
10 x 5 x 15
Straight Arm Pulldown:
10 x 20
20 x 15
30 x 8
20 x 15
20 x 15
DB Shrugs:
40 x 20
45 x 20
50 x 15
45 x 20
40 x 20
Dips:
BW x 15
BW + 10 x 12
BW + 15 x 10
BW + 20 x 8
BW x 10
Done!
Duration: 11:55 AM - 1:25 PM
5/3/1: Cycle 2 Week 2
Squat day!
Main: Squat
45 x 20
95 x 15
115 x 10
130 x 8
145 x 5 - PR! :yahoo: will try more reps next time
Accessory:
Leg Extension:
75 x 15
75 x 15
75 x 15
75 x 15
75 x 15
*extra squat pala superset sa first 3 extensions
95 x 10
95 x 5
95 x 5
Lying Leg Curl:
20 x 15
20 x 15
20 x 15
20 x 15
20 x 15
Leg Press (light)
100 x 12
100 x 12
100 x 12
100 x 12
100 x 12
Superset: Machine Calf Raises / Hanging Leg Raises
Machine Calf Raises:
200 x 5 x 20
Hanging Leg Raises:
BW x 5 x 10
EZ Bar Bicep Curl (Wide lang)
30 x 10
20 x 12
15 x 15
10 x 20
Overhead Cable Curl:
30 x 10
20 x 12
10 x 15
10 x 20
30 x 8
Done!
Duration: 11:55 AM - 1:40 PM
5/3/1: Cycle 2 Week 3
Rest time: magulo pagtime ko today. Habang nagwoworkout tumatawag yung hr ng new company. Pero nagtry parin magstick sa 30-45sec / 1.5 - 2 min hanggat maaari
Main: OHP
45 x 12
45 x 12
45 x 12
55 x 5
65 x 4
75 x 5
80 x 3 - PR! Didnt expect to do 3 reps dito kasi dun sa 55/65 nanigas na agad shoulder tapos sumasabay pa na-stretch yung lechon skin (sunburn) ko sa balikat at likod. Nakakatuwa parin :yahoo: push pa to go beyond my comfort zone! Goal parin to do it with more reps.
Accessory:
Arnold Press:
30 x 9
25 x 12
25 x 12
25 x 8
20 x 10
Flat DB Press:
20 x 15
25 x 15
30 x 10
25 x 12
25 x F (20 reps inabot)
Superset: Incline DB Press and Flat DB Flyes
Incline DB:
30 x 8
25 x 10
25 x 8
25 x 15
25 x 20
Flyes:
15 x 15
20 x 10
20 x 10
20 x 8
20 x 8
Lat Pulldown (Wide)
60 x 12
70 x 12
80 x 12
90 x 6
70 x 12
Barbell Row:
105 x 5 x 10
Superset: Tricep Pushdown/Tricep Overhead Extension
Tricep Pushdown:
30 x 15
40 x 15
50 x 15
60 x 9
40 x 10
Tricep Overhead Extension:
20 x 2 x 15
25 x 3 x 12
Meron pa pala pull ups kaso epic fail! di pala uubra sa dulo dahil ayaw na gumana ng pull ko kahit chin up. isipin ko san ko pwede isingit to
Done!
Duration: 4:45 PM - 6:35 PM
5/3/1: Cycle 2 Week 3
Not my usual day. Biglaang medical sa umaga. Nakakapanibago daming tao sa gym. Daming malalaking tao. Lalo tuloy namotivate na lumaki pa at mas lumakas. Nakakainggit yung malakas sa bp at squats. Bagal na kasi ng usad ko pero at least paonti onti nadadagdagan na
Main: Deadlift
95 x 12
115 x 10
145 x 8
165 x 5
185 x 1 (conventional) *dumudulas sa kamay ko.
185 x 3 (mixed grip) yun naka 3 reps :yahoo: considered PR for me! Moving na. Happy kid!
Accessory:
Leg Press:
120 x 12
130 x 10
145 x 10
160 x 10
190 x 9
Leg Extension:
75 x 15
80 x 15
80 x 15
85 x 15
85 x 15
Leg curl:
20 x 15
25 x 12
30 x 7
25 x 10
30 x 7
* hirap talaga ko dito..
Machine Calf Raises:
200 x 2 x 15
230 x 15
240 x 12
250 x 15
Cable Bicep Curl
30 x 20
40 x 15
50 x 12
60 x 9
40 x 12
Hanging Leg Raises:
BW x 5 x 12
Done!Di ko pala na-update bodyweight ko kahapon. Nagtry ako na pounds ang gamitin sa weighing scale. Then fuark! Nadadagdagan ng ~2lbs from 128 to 130lbs hahaha. Gumalaw din. Pero check ko ulit end of week baka magadjust na naman.
Dirty bulk muna ko today dahil di maayos kain ko. Di nakapaglunch. Kfc pre workout meal + whey. Full meal ngayon palang naghahabol ng calories lol
Mukhang malapit na start day mo pafs ah
Duration: 10:45 AM - 12:30 PM
5/3/1: Cycle 2 Week 3
Main: Bench Press
45 x 15
55 x 10
65 x 10
90 x 10
100 x 5
110 x 4 - napanguunahan parin ako ata ng takot sa BP. Ayaw madaganan. Good parin naka apat na reps sa new weights
Accessory:
Incline BP:
65 x 10
65 x 10
65 x 8
60 x 10
60 x 7
DB Shoulder Press:
30 x 12
25 x 7 - dropset kuno per 2 sets. Kaso pagod na pagod agad. Di tuloy naka kumpleto ng at least 10
25 x 8
20 x 6
20 x 12
Shoulder Press machine: (sundot)
50 x 12,10,10
Superset: Front Raise/Side Lateral Raise
Front Raise:
25 x 5 x 12
One-arm Side Lateral Raise (each):
20 x 5 x 12
Seated Rear Delt Raise:
10 x 5 x 15
Straight Arm Pulldown:
30 x 12
20 x 15
10 x 2 x 20
20 x 12
DB Shrugs:
40 x 20
45 x 20
45 x 20
50 x 15
50 x 15
Dips:
BW x 15
BW + 10 x 15
BW + 15 x 10
BW + 20 x 10
BW + 25 x 7
Tricep kickback:
15 x 5 x 15
Done!
Late post. Kakauwi lang. Napakwek kwek at gulaman pa at humabol chocolates :lol
walang bantay sa inyo bro na pwedeng umalalay sayo just in case mag fail ka?
kaya mo yung 110lbs, if you want it bad!
@badass_vinch syempre iba yung dagan na ganun. Hahaha joke! May point ka sir! Baka naiisip ko nga lang naweak ako dito kaya nangyayari. Salamat!
im thinking about it........ wahahahahahaha
agree naman ako dito sir!May 29, 2015: Friday
Duration: 10:45 AM - 12:30 PM
5/3/1: Cycle 2 Week 3
Main: Squat
45 x 15
95 x 10
115 x 10
125 x 8
145 x 3
155 x 2
Accessory:
Leg Extension: (15 sec rest except yun last - di na kinaya :lol)
80 x 5 x 15
Lying Leg Curl:
20 x 5 x 15
Leg Press (light) - (15 sec rest except yun last din. sumakit ulo ko pero saglit lang)
120 x 5 x 12
Superset: Machine Calf Raises / Hanging Leg Raises
Machine Calf Raises:
150 x 5 x 20
Hanging Leg Raises:
BW x 5 x 10
EZ Bar Bicep Curl (Wide lang)
10 x 5 x 20 *may parang ipit na naman sa forearms ko* next tuesday nalang pagnawala ulit
Overhead Cable Curl:
20 x 10
20 x 3 x 12
30 x 7
Done!
malapit nako mag 5 months! konti nalang kalahating taon na rin pala ko nagbubuhat.
Jogging day! New activity!
June 1, 2015: Monday:
Duration: 11:00 AM - 12:15 PM
5/3/1: Cycle 2 Week 4 - Deload week dapat kaso di ko na sinunod. Bawas sets sa accessories nalang saka tried drop sets.
Main: OHP
45 x 10
65 x 10
75 x 3
75 x 1
55 x 3 x 10,10,8
Accessory:
Arnold Press:
30 x 8
25 x 6
20 x 8
Pull ups:
BW x 3 x 5,5,4
Chin ups:
BW x 3
Flat DB Press:
30 x 10
25 x 12
20 x 15
Incline DB:
30 x 10
25 x 12
20 x 15
Flyes:
20 x 10
15 x 12
10 x 15
Lat Pulldown (Wide)
90 x 10
70 x 12
50 x 15
Barbell Row:
125 x 10
115 x 12
105 x 15
Tricep Pushdown:
50 x 10
40 x 12
30 x 15
Tricep Overhead Extension:
25 x 10
20 x 12
15 x 15
Done!
Lakas mo na dito pafs ah. nalampasan mo pa ako, haha
Ngayon ko lang ulit nitry imax yung row saka dropset kuno ginawa kanina kaya dami pa ata energy sa 1st set.