hahaha onga e biglaan sir V next time sabi ko ako naman dadayo sa pasig fitness tuwang tuwa ako sa itsura nung gym ang lawak. OO naaliw si papi dimz sa mga bebot dun lolololol
uy sir sa mga equipments ako naaliw...hindi sa mga babae, distraction nga sabi ni sir V...
A.P.E. today 11/13/2015
1. Kahit sa chest Xray, medyo maaaninag yung yung upper part curve ng spine ko. Sayang bitin. Paschedule ako ng Xray kasi nacurious ako bigla. Xray operator in state of shock when the shirt came off. Not mirin but definetly experienced a WTF feeling!
2. Doctor asked if I lift. So I felt insulted like a non lifting phaggot... seconds later he asked to lift the shirt. *crickets*
3. Hindi kumasya yung rubber na pantali sa biceps for blood extraction. Natangal yung buhol pag pinag close open ako ng kamay. Nurse opened the closet and took a thick rubber band parang tirador. I was like: "seriously?". Sabi ng nurse: "Eto! Baka green ang lumabas na dugo dyan."
A.P.E. today 11/13/2015
1. Kahit sa chest Xray, medyo maaaninag yung yung upper part curve ng spine ko. Sayang bitin. Paschedule ako ng Xray kasi nacurious ako bigla. Xray operator in state of shock when the shirt came off. Not mirin but definetly experienced a WTF feeling!
2. Doctor asked if I lift. So I felt insulted like a non lifting phaggot... seconds later he asked to lift the shirt. *crickets*
3. Hindi kumasya yung rubber na pantali sa biceps for blood extraction. Natangal yung buhol pag pinag close open ako ng kamay. Nurse opened the closet and took a thick rubber band parang tirador. I was like: "seriously?". Sabi ng nurse: "Eto! Baka green ang lumabas na dugo dyan."
Badass tlga! hahahaha badtrip ung inosente kunong doctor haha na-"do you even" ka sir V haha asar
A.P.E. today 11/13/2015
1. Kahit sa chest Xray, medyo maaaninag yung yung upper part curve ng spine ko. Sayang bitin. Paschedule ako ng Xray kasi nacurious ako bigla. Xray operator in state of shock when the shirt came off. Not mirin but definetly experienced a WTF feeling!
2. Doctor asked if I lift. So I felt insulted like a non lifting phaggot... seconds later he asked to lift the shirt. *crickets*
3. Hindi kumasya yung rubber na pantali sa biceps for blood extraction. Natangal yung buhol pag pinag close open ako ng kamay. Nurse opened the closet and took a thick rubber band parang tirador. I was like: "seriously?". Sabi ng nurse: "Eto! Baka green ang lumabas na dugo dyan."
I will start taking things easy for now and probably set aside major goals both long term and short term. Gumagrabe yung injuries ko especially sa knees. Last saturday sumasakit sya habang nagstroll kami then pag uwi parang maga sya at may lump sa outer part ng patella. Sakit din ng alakalakan ko. Weird rin kasi iba na yung tunog nya parang hindi na magkadikit yung buto. andami kaisng damage nito for the past 2 years tapos bugbog pa sa leg day. Tapos today naman pagising ko sobrang sakit ng right wrist ko. Lumaki yung nakabukol na buto at parang lalo naghiwalay yung joint attachment kasi ang lalim ng lubog. Alam ko na isa sa major cause ng paglala nito ay yung pagtayo ko every night. Naiitukod ko ng alanganin yung braso ko sa kama tapos nattwist ko minsan yung knees pagtayo kasi katabi ko matulog si baby at baka matamaan ko sya.
Bumili na din akong ng additional lifting gears kahapon for extra safety.
Dips
BW x 15,15,15
BW+22lbs x 20,12,8
BW+33lbs x 15 superset with Chest Supported Rows 60lbs each x 15
Superset: Dips and HS Rows
BW+33lbs x 18 / 200lbs x 15
BW+44lbs x 15 / 200lbs x 15
BW+55lbs x 12 / 220lbs x 12
Seated Machine Press
145lbs x 10,10,10
Machine Flyes
160lbs x 4 sets to failure
Seated Underhand Chest Press
120lbs x 10,10,10
Machine Pulldowns
150lbs x 12,12,10,10
Side Laterals 4 sets to failure
Cable Rows
120lbs x 30
150lbs x 20
170lbs x 15
200lbs x 10
Cable Rope Curls 5 sets to failure
Walk home 15 minutes
Nasty right elbow, right wrist, left brachialis and left lower bicep pain!!!! Malaking tulong yung wraps na nabili ko. Maangas pa tignan pag nakabalot sa braso parang black dragon spirit ni vincent! Kaso grabe pa din yung sakit hangang ngayon!
Badtrip!!! Tumalbog sa tae ng aso yung bola ko! kainis yung mga nagpapatae ng aso sa park dun pa talaga sa lawn e may lupa naman sa garden at may vacant lot!
Badtrip!!! Tumalbog sa tae ng aso yung bola ko! kainis yung mga nagpapatae ng aso sa park dun pa talaga sa lawn e may lupa naman sa garden at may vacant lot!
Yung tipong pagbagsak sa tae eh di na tumalbog dahil dumikit yung bola. .LOL
Cable Crunches
Machine Dips 200lbs
Machine Pulldowns 150lbs
Seated Chest Press 130lbs
Cable Rows 150lbs
Machine Flyes 150lbs
**Did the following excercises in about 40 minutes circuit style (Non stop). 8-20 reps per set
HS Rows
200lbs x 15 x 2
220lbs x 12
Machine Shoulder Press
130lbs x 12 x 4(all sets finished with Rear Raises)
Side Raises
DB Curls
Cable Curls
Side Bends
Walk home 15 minutes
My strength were all thrown out of the window just like that because of these joint problems! Anyway, i've been here before and was able to work around them until I get back what I lost. Yun nga lang this would probably be the scariest situation I've encountered so far. Basta doble ingat nalang.
While doing cable curls naisip ko humarap da ilaw. I was surprised to see road map vascularity on top of the striations in my delts and biceps while curling. The veins were small and still look natural so that would make an intriguing sight for the guys in the gym...
Very light and easy week. I dont think I can push things by next week. Sobrang dali ng training ko and its going to be bad for maintaining size kung matagalan ako sa ganito. Hirap talaga pag nasanay sa mahirap na training parang walang kwenta pag nagswitch sa lesser intensity and rehab. Wala akong maramdaman na stimulation whatsoever.
Very light and easy week. I dont think I can push things by next week. Sobrang dali ng training ko and its going to be bad for maintaining size kung matagalan ako sa ganito. Hirap talaga pag nasanay sa mahirap na training parang walang kwenta pag nagswitch sa lesser intensity and rehab. Wala akong maramdaman na stimulation whatsoever.
Think of it this way bro, you are taking a few steps back for now to prepare for a bigger leap later. Hindi naman kasi puwedeng pedal to metal intensity palagi tayo eh. Remember, the older we get and the longer we stay in this sport, our mileage is also continuously piling up. We need to make a conscious effort and consider longevity too. I've been on the same situation before, but a bit different with yours.
Before overhauling my lifestyle, during my younger days, I go all out to whatever goal I want to accomplish. Dahil nga sa bata pa ako noong mga panahon na yun, I disregarded the long term effects of my actions. Nung tumuntong ako ng 30's, dun nag-umpisang maningil ang katawan ko. Lots of lifestyle acquired disease popped up and I felt some kind of remorse towards my past decisions. Well, no turning back, andiyan na yan, so I tried to just mitigate and minimize future damages by living a healthy and active lifestyle.
I believe you are also at the same crossroads as I was before. Only thing I can say is, choose wisely kung ano magiging course of action mo. Sacrifices needs to be made to strike some kind of balance in our life.
Good luck! I do hope you recover fast from your injuries.
@dimzon03 easy game lang yan bro tsaka hindi ako naglakad pauwi. Since nagbawas ako ng lowerbody training yan ginawa kong kapalit lately. Nothing intense, pandagdag activities lang and para maging loose yung legs ko ng konti.
@dimzon03 easy game lang yan bro tsaka hindi ako naglakad pauwi. Since nagbawas ako ng lowerbody training yan ginawa kong kapalit lately. Nothing intense, pandagdag activities lang and para maging loose yung legs ko ng konti.
ahhh pero kahit na nakakapagod paren yan...pero sabagay mas ayus na yung ganyan muna pansamantala...
bininyagan ko na pala sir yung gym sa dumlao kagabi hindi nako uulit dun hehehe
@dimzon03 easy game lang yan bro tsaka hindi ako naglakad pauwi. Since nagbawas ako ng lowerbody training yan ginawa kong kapalit lately. Nothing intense, pandagdag activities lang and para maging loose yung legs ko ng konti.
ahhh pero kahit na nakakapagod paren yan...pero sabagay mas ayus na yung ganyan muna pansamantala...
bininyagan ko na pala sir yung gym sa dumlao kagabi hindi nako uulit dun hehehe
haha bakit? handle with care ba nakalagay sa mga gamit? or puro posers? may nagpapakita ba ng abs?
@dimzon03 easy game lang yan bro tsaka hindi ako naglakad pauwi. Since nagbawas ako ng lowerbody training yan ginawa kong kapalit lately. Nothing intense, pandagdag activities lang and para maging loose yung legs ko ng konti.
ahhh pero kahit na nakakapagod paren yan...pero sabagay mas ayus na yung ganyan muna pansamantala...
bininyagan ko na pala sir yung gym sa dumlao kagabi hindi nako uulit dun hehehe
haha bakit? handle with care ba nakalagay sa mga gamit? or puro posers? may nagpapakita ba ng abs?
hahaha madami talaga poser puro rich kid eh, nagpaparinig pa nga samin ng manager ko kagabi...bumubuhat kami parinig ng parining ng "pa-humble naman kayo" tapos sisimple daw ng tingin samin sabi ng kasama ko, ewan ko kung anu meron eh konti lang kami dun, lahat sila magkakakilala at dalawa lang kami bagong salta dun... sarap kausapin na "boy humble talaga kami kasi hindi yan max namin hehehe" pero syempre hindi gawaing badass yun, kaya tahimik nalng...
tapos yung DL area ang saya sana kaso may sign na "Don't drop the weights or we will drop the weights on you" putek edi wow!
tapos pag tumagal ka sa loob ng gym at nakasabay mo yung may ari...iba amoy ng paligid eh aircon pa...bumbay kasi owner.
nagpapahiram sila ng towel pag matagal mo rin magamit, may ibang amoy konti hehehe.
@dimzon03 easy game lang yan bro tsaka hindi ako naglakad pauwi. Since nagbawas ako ng lowerbody training yan ginawa kong kapalit lately. Nothing intense, pandagdag activities lang and para maging loose yung legs ko ng konti.
ahhh pero kahit na nakakapagod paren yan...pero sabagay mas ayus na yung ganyan muna pansamantala...
bininyagan ko na pala sir yung gym sa dumlao kagabi hindi nako uulit dun hehehe
haha bakit? handle with care ba nakalagay sa mga gamit? or puro posers? may nagpapakita ba ng abs?
hahaha madami talaga poser puro rich kid eh, nagpaparinig pa nga samin ng manager ko kagabi...bumubuhat kami parinig ng parining ng "pa-humble naman kayo" tapos sisimple daw ng tingin samin sabi ng kasama ko, ewan ko kung anu meron eh konti lang kami dun, lahat sila magkakakilala at dalawa lang kami bagong salta dun... sarap kausapin na "boy humble talaga kami kasi hindi yan max namin hehehe" pero syempre hindi gawaing badass yun, kaya tahimik nalng...
tapos yung DL area ang saya sana kaso may sign na "Don't drop the weights or we will drop the weights on you" putek edi wow!
tapos pag tumagal ka sa loob ng gym at nakasabay mo yung may ari...iba amoy ng paligid eh aircon pa...bumbay kasi owner.
nagpapahiram sila ng towel pag matagal mo rin magamit, may ibang amoy konti hehehe.
Nako dami nga rich kids dyan, kita mo naman mga bahay sa San Juan-Manda area anlalake diba. Malamang mga butaw sa Eclipse mga yun, hindi sila makasabay sa buhat sa Eclipse kaya dun pumunta.
Bro, meron bang sweet spot pagdating sa handle bar diamter ?
Meron kasi akong 40-kg (88-lb) kettlebell sa bahay. Ang diameter ng handle bar ay 1.67 inches. I was able to do 5 reps of kettlebell rows (one hand supported on the wall). Nakadalawang set ako at thumbless grip pa
Dun sa Slimmers World, hirap ako dun 90-lb dumbbell. Bumibitaw sa grip sa 2nd rep pa lang kahit closed grip ang gamit ko. Nasa 0.75 to 1 inch siguro ang diamter ng handle bar ng dumbbell nila
Two months na rin akong walang formal training. Push Ups lang at Pull Up on door ledge lang
Bro, meron bang sweet spot pagdating sa handle bar diamter ?
Meron kasi akong 40-kg (88-lb) kettlebell sa bahay. Ang diameter ng handle bar ay 1.67 inches. I was able to do 5 reps of kettlebell rows (one hand supported on the wall). Nakadalawang set ako at thumbless grip pa
Dun sa Slimmers World, hirap ako dun 90-lb dumbbell. Bumibitaw sa grip sa 2nd rep pa lang kahit closed grip ang gamit ko. Nasa 0.75 to 1 inch siguro ang diamter ng handle bar ng dumbbell nila
Two months na rin akong walang formal training. Push Ups lang at Pull Up on door ledge lang
Madulas mga handle ng DBs sa commercial gyms. Yung sa KB so far any brand na nahawakan ko either magaspang or makapit na rubber coating so advantage yun. Pag nagside bends ako using DBs dumudulas din kaya KB ginagamit ko. Yung diameter ng handle minimal lang naman ang difference, magmamatter dyan yung technique mo sa various grips. I vary my grip depende sa situation. Kung may straps ka or chalk hindi mo masyado poproblemahin yung grip.
Magbalik loob ka na magbuhat ng tuloy tuloy habang hindi pa huli ang lahat. Wag mo sayangin mga pinaghirapan mo dati. Yung home WOs goods lang yan pang emergency pero walang gains dyan. Kung meron man siguro mawawala din anytime..
Lots of group activities, physical games, rope courses, all done in a military training facility so para na din ako sumali sa crossfit games. Though I'm kinda hesitant to join at first dahil baka madamage lalo yung katawan ko, its too late to back off. Well i was happy and surprised that my strength is "there". Hirap man ako sa gym exercises pero pagdating sa real life strength application e beastmode! I had no problem dragging people, pulling people off the ground, pressing them overhead, fireman carries, high pulling, deadlifting, squating them all day. And they aint light probably from 120lbs girls to 200lbs buff guys. Yakang yaka din yung various rope challenges. Finally nagkaalaman din kung ano pinagkaiba ko versus the other gymrats. So ayun, fun day, unique training and of course we were the event champion!!!
Comments
uy sir sa mga equipments ako naaliw...hindi sa mga babae, distraction nga sabi ni sir V...
Duration 6:15-8:05pm
Stretching 10 minutes
Power Circuit:
Flat Bench Press 160lbs x 10
Trapbar Deadlift 220lbs x 10
Flat Bench Press 160lbs x 10
Trapbar Deadlift 220lbs x 10
Flat Bench Press 180lbs x 8
Trapbar Deadlift 286lbs x 6
Flat Bench Press 180lbs x 8
Trapbar Deadlift 286lbs x 6
Flat Bench Press 200lbs x 6
Trapbar Deadlift 319lbs x 5
Flat Bench Press 200lbs x 6
Trapbar Deadlift 319lbs x 5
Standing OHP 120lbs x 12
Seated OHP
100lbs x 15
130lbs x 12,12
Hypertrophy Circuit:
**Seated Chest Press (Full Stack) x 15 superset with Machine Dips 250lbs x 15
Seated Chest Press (Full Stack) x 15
Pullups BW x 10
Machine Dips 250lbs x 15
Pullups BW x 10
Seated Chest Press (Full Stack) x 15
HS Rows 200lbs x 15
Machine Dips 250lbs x 15
Cable Rows 200lbs x 12
HS Rows 200lbs x 15
Seated Chest Press (Full Stack) x 15
Cable Rows 200lbs x 12
Machine Dips 250lbs x 15
**HS Rows 220lbs x 15 superset with Cable Rows 200lbs x 12
Rear Raises
Side Raises
Front Raises
One Arm Tricep Pressdown
DB Curls
Cable Rope Curls
Abdominal Circuit 10 minutes
A.P.E. today 11/13/2015
1. Kahit sa chest Xray, medyo maaaninag yung yung upper part curve ng spine ko. Sayang bitin. Paschedule ako ng Xray kasi nacurious ako bigla. Xray operator in state of shock when the shirt came off. Not mirin but definetly experienced a WTF feeling!
2. Doctor asked if I lift. So I felt insulted like a non lifting phaggot... seconds later he asked to lift the shirt. *crickets*
3. Hindi kumasya yung rubber na pantali sa biceps for blood extraction. Natangal yung buhol pag pinag close open ako ng kamay. Nurse opened the closet and took a thick rubber band parang tirador. I was like: "seriously?". Sabi ng nurse: "Eto! Baka green ang lumabas na dugo dyan."
hahaha kulit... badass problems :biggrin:
may sasabihin pa ko sanang isang brand... kaso wag nalang..... haha lol kulet ni dimz, tama , #badassproblems hahaha pwedeeeeeee!!!!
Duration 5:00-7:00pm
Basketball game
astig ka idol!
Bumili na din akong ng additional lifting gears kahapon for extra safety.
Duration 6:15-8:10pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Dips
BW x 15,15,15
BW+22lbs x 20,12,8
BW+33lbs x 15 superset with Chest Supported Rows 60lbs each x 15
Superset: Dips and HS Rows
BW+33lbs x 18 / 200lbs x 15
BW+44lbs x 15 / 200lbs x 15
BW+55lbs x 12 / 220lbs x 12
Seated Machine Press
145lbs x 10,10,10
Machine Flyes
160lbs x 4 sets to failure
Seated Underhand Chest Press
120lbs x 10,10,10
Machine Pulldowns
150lbs x 12,12,10,10
Side Laterals 4 sets to failure
Cable Rows
120lbs x 30
150lbs x 20
170lbs x 15
200lbs x 10
Cable Rope Curls 5 sets to failure
Walk home 15 minutes
Nasty right elbow, right wrist, left brachialis and left lower bicep pain!!!! Malaking tulong yung wraps na nabili ko. Maangas pa tignan pag nakabalot sa braso parang black dragon spirit ni vincent! Kaso grabe pa din yung sakit hangang ngayon!
Duration 6:00-8:00pm
Stretching 10 minutes
Abdominal Circuit 10 min
HS Isolateral Leg Press
310lbs x 20
420lbs x 15
460lbs x 12
Machine Squats
150lbs x 25
230lbs x 15
260lbs x 15
280lbs x 12
Leg Extensions
140lbs x 4 sets to failure
Standing Calf Raises
300lbs x 5 sets to failure
Walk home 15 minutes
Basketball 20 minutes
Duration 8:30-9:30pm
Basketball
Badtrip!!! Tumalbog sa tae ng aso yung bola ko! kainis yung mga nagpapatae ng aso sa park dun pa talaga sa lawn e may lupa naman sa garden at may vacant lot!
Yung tipong pagbagsak sa tae eh di na tumalbog dahil dumikit yung bola. .LOL
Duration 6:30-8:15pm
Stretching 10 minutes
Cable Crunches
Machine Dips 200lbs
Machine Pulldowns 150lbs
Seated Chest Press 130lbs
Cable Rows 150lbs
Machine Flyes 150lbs
**Did the following excercises in about 40 minutes circuit style (Non stop). 8-20 reps per set
HS Rows
200lbs x 15 x 2
220lbs x 12
Machine Shoulder Press
130lbs x 12 x 4(all sets finished with Rear Raises)
Side Raises
DB Curls
Cable Curls
Side Bends
Walk home 15 minutes
My strength were all thrown out of the window just like that because of these joint problems! Anyway, i've been here before and was able to work around them until I get back what I lost. Yun nga lang this would probably be the scariest situation I've encountered so far. Basta doble ingat nalang.
While doing cable curls naisip ko humarap da ilaw. I was surprised to see road map vascularity on top of the striations in my delts and biceps while curling. The veins were small and still look natural so that would make an intriguing sight for the guys in the gym...
Duration 9:15-10:15am
Basketball
Very light and easy week. I dont think I can push things by next week. Sobrang dali ng training ko and its going to be bad for maintaining size kung matagalan ako sa ganito. Hirap talaga pag nasanay sa mahirap na training parang walang kwenta pag nagswitch sa lesser intensity and rehab. Wala akong maramdaman na stimulation whatsoever.
Think of it this way bro, you are taking a few steps back for now to prepare for a bigger leap later. Hindi naman kasi puwedeng pedal to metal intensity palagi tayo eh. Remember, the older we get and the longer we stay in this sport, our mileage is also continuously piling up. We need to make a conscious effort and consider longevity too. I've been on the same situation before, but a bit different with yours.
Before overhauling my lifestyle, during my younger days, I go all out to whatever goal I want to accomplish. Dahil nga sa bata pa ako noong mga panahon na yun, I disregarded the long term effects of my actions. Nung tumuntong ako ng 30's, dun nag-umpisang maningil ang katawan ko. Lots of lifestyle acquired disease popped up and I felt some kind of remorse towards my past decisions. Well, no turning back, andiyan na yan, so I tried to just mitigate and minimize future damages by living a healthy and active lifestyle.
I believe you are also at the same crossroads as I was before. Only thing I can say is, choose wisely kung ano magiging course of action mo. Sacrifices needs to be made to strike some kind of balance in our life.
Good luck! I do hope you recover fast from your injuries.
Duration 2:30-4:00pm
Stretching 5 minutes
Incline Iso Press 150lbs x 15
Chest Supported Rows 100lbs x 15
Flat Iso Press 130lbs x 15
Incline Iso Press 190lbs x 12
Chest Supported Rows 120lbs x 12
Flat Iso Press 180lbs x 15
Incline Iso Press 240lbs x 8
Chest Supported Rows 120lbs x 12
Flat Iso Press 230lbs x 15
WeaponX Crossovers
50lbs per side x 4 sets to failure
Chest Supported Rows
120lbs x 12 x 2
Iso Shoulder Press
140lbs x 10 x 4
One Arm Cable Rows
Low attachment: 100lbs x 15 x 4 per arm (Standing)
Overhead attachment: 100lbs x 15 x 3 per arm (Seated)
Rear Raises
Side Raise
Cable Front Raises
One Arm Tricep Pressdown
Cable Curls
DB Curls
Continuation....
5:00-6:00pm
Basketball
tibay mo sir! nagawa mo pa mag basketball :biggrin:
ahhh pero kahit na nakakapagod paren yan...pero sabagay mas ayus na yung ganyan muna pansamantala...
bininyagan ko na pala sir yung gym sa dumlao kagabi hindi nako uulit dun hehehe
haha bakit? handle with care ba nakalagay sa mga gamit? or puro posers? may nagpapakita ba ng abs?
hahaha madami talaga poser puro rich kid eh, nagpaparinig pa nga samin ng manager ko kagabi...bumubuhat kami parinig ng parining ng "pa-humble naman kayo" tapos sisimple daw ng tingin samin sabi ng kasama ko, ewan ko kung anu meron eh konti lang kami dun, lahat sila magkakakilala at dalawa lang kami bagong salta dun... sarap kausapin na "boy humble talaga kami kasi hindi yan max namin hehehe" pero syempre hindi gawaing badass yun, kaya tahimik nalng...
tapos yung DL area ang saya sana kaso may sign na "Don't drop the weights or we will drop the weights on you" putek edi wow!
tapos pag tumagal ka sa loob ng gym at nakasabay mo yung may ari...iba amoy ng paligid eh aircon pa...bumbay kasi owner.
nagpapahiram sila ng towel pag matagal mo rin magamit, may ibang amoy konti hehehe.
Nako dami nga rich kids dyan, kita mo naman mga bahay sa San Juan-Manda area anlalake diba. Malamang mga butaw sa Eclipse mga yun, hindi sila makasabay sa buhat sa Eclipse kaya dun pumunta.
Duration 6:00-7:45pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
HS Isolateral Leg Press
308lbs x 30
418lbs x 20
484lbs x 20
550lbs x 15
594lbs x 15
Machine Squats
200lbs x 25
230lbs x 15
260lbs x 15
300lbs x 8
Wide Leg Presses (Sumo stance)
260lbs x 20 x 3
Leg Extensions
170lbs x 20,15,20
Single Leg Curls
50lbs x 3 sets to failure per leg
Standing Calf Raises
300lbs x 2 sets to failure
200lbs x 2 sets to failure
Walk home 15 minutes
Meron kasi akong 40-kg (88-lb) kettlebell sa bahay. Ang diameter ng handle bar ay 1.67 inches. I was able to do 5 reps of kettlebell rows (one hand supported on the wall). Nakadalawang set ako at thumbless grip pa
Dun sa Slimmers World, hirap ako dun 90-lb dumbbell. Bumibitaw sa grip sa 2nd rep pa lang kahit closed grip ang gamit ko. Nasa 0.75 to 1 inch siguro ang diamter ng handle bar ng dumbbell nila
Two months na rin akong walang formal training. Push Ups lang at Pull Up on door ledge lang
Madulas mga handle ng DBs sa commercial gyms. Yung sa KB so far any brand na nahawakan ko either magaspang or makapit na rubber coating so advantage yun. Pag nagside bends ako using DBs dumudulas din kaya KB ginagamit ko. Yung diameter ng handle minimal lang naman ang difference, magmamatter dyan yung technique mo sa various grips. I vary my grip depende sa situation. Kung may straps ka or chalk hindi mo masyado poproblemahin yung grip.
Magbalik loob ka na magbuhat ng tuloy tuloy habang hindi pa huli ang lahat. Wag mo sayangin mga pinaghirapan mo dati. Yung home WOs goods lang yan pang emergency pero walang gains dyan. Kung meron man siguro mawawala din anytime..
Duration 4:45-6:30pm
Basketball
Team Building activity (whole day)
Lots of group activities, physical games, rope courses, all done in a military training facility so para na din ako sumali sa crossfit games. Though I'm kinda hesitant to join at first dahil baka madamage lalo yung katawan ko, its too late to back off. Well i was happy and surprised that my strength is "there". Hirap man ako sa gym exercises pero pagdating sa real life strength application e beastmode! I had no problem dragging people, pulling people off the ground, pressing them overhead, fireman carries, high pulling, deadlifting, squating them all day. And they aint light probably from 120lbs girls to 200lbs buff guys. Yakang yaka din yung various rope challenges. Finally nagkaalaman din kung ano pinagkaiba ko versus the other gymrats. So ayun, fun day, unique training and of course we were the event champion!!!
Badass reprezent!
Duration 5:50-8:30pm
Stretching 10 minutes
Abdominal Circuit 10 minutes
Iso Shoulder Press
110lbs x 8 sets of 10-15 reps
160lbs x 12
180lbs x 10
Superset: Seated Chest Press and HS Rows
150lbs x 15 / 200lbs x 15
170lbs x 12 / 200lbs x 15
200lbs x 9 / 200lbs x 15
Superset: Machine Dips and Machine Flyes
245lbs x 25 / 150lbs x AMRAP
300lbs x 12 / 150lbs x AMRAP
245lbs x 20 / 150lbs x AMRAP
Cable Rows
150lbs x 3 sets to failure
Rear Raises
Side Raises
Cable Front Raises
Cable Curls
DB Curls
One Arm Tricep Pressdown
Walk home 15 minutes
Basketball 40 minutes