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Posts: 10
Simple lang routine ko. Mostly compound exercises. I don't do much shoulder kasi masakit. May left shoulder problem ako. My deadlift is ok, 315lbs, pero may konting daya. I use the power rack and pegs are at the second hole. Plates are around 6 inches above from ground. That 6 inches is the most difficult. Bench press ako hirap. Halos walang progress. Na stuck ako sa 150lbs. Kaya I'm using creatine now. Baka makatulong. Generally, my back is much stronger and better built than my chest. I don't expect getting ripped or something because of my age. Siyempre less testosterone na at nag-iingat din ako baka ma injure. I'm proudest of my pull-ups. Nung una kahit isang rep hindi ko kaya. At least ngayon umaabot ako ng 9.
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This is my 15th day taking creatine. There was added endurance but felt power was the same. I was able to do more sets but still could not break my plateau in bench press. Maybe next week.
Nag try ako ng Bacchus as pre-workout. Medyo mataas tolerance ko sa caffeine kaya parang walang effect. I did 2 sets of pullups + 5 sets of barbell rows + 5 sets of leg press. Babalik sana ako sa pullups pero wala ng lakas arms ko. Barbell row was ok. Na exceed ko my previous high. Medyo masagwa nga lang form at 220lbs. Sa leg press, although mabigat, hindi na masakit. So I was able to add more weight. Maybe creatine effect? Sana.
I tried 160lbs. Managed to get 3 reps but not full ROM. Hirap pa din.
Chin up - 4 sets with BW. Better siguro to add weight. I need to buy a belt.
Barbell row - 5 sets up to 210lbs.
Seated cable row - 4 sets but lighter weight. My arms were tired.
Hamstring curl - Masakit pa rin. Parang cramps.
Recently napansin ko, kaya pa ng lungs ko pero pagod na arms ko. Dati talagang give up na buong katawan ko after 10 sets. Medyo matagal ako mapagod ngayon. Problema nga lang hindi na kaya ng arms.
What are the exercises, and how much weight used during Chest WOs on Day 2 and Day 6, respectively, sir?
If you're not confident on what you're doing, then you're missing something, sir.
Saan ka po ba nahihirapan, sir? Sa pag-unrack/rack ng barbell o sa habang binibuhat na yung barbell?
*Olympic bar, sir. Approximately 40-45lbs in English system.
Usually nasa 200-300lbs per stack (10lb-15lb/plate).
I believe, you're pertaining to the exercise that utilizes the triceps—Triceps Push Downs?
You can also perform the Dips AMRAP (As Many Repetitions As Possible), sir.
I believe, Incline Dumbbell Press yung tinutukoy mo dito. You can stick performing the Dips. Depends what variation you use. In your case, do the exercise that emphasizes on the triceps. How about your succeeding Triceps WO, sir? ... v