hahaha ikaw nga may dipping belt eh. kung may pera sana ako pati dipping belt kukuha na din ako kaya lang hanggang dun lang sa wraps ang kaya ko hehehe
bili din ako sunod nyan paps, sa next bulking ko, magconcentrate ako sa legs next bulking and chest. need ko din yang wraps sa wrist kse may bali ako sa kanan eh, lol
yung dipping belt mukhang magagawan ko pa ng paraan sa kadena sa HW store yung knee wraps at pro grade na wrist wraps talaga kinailangan ko since wala nun dito sa atin buti na lang nakahanap kami ni mighty.
ayus lang bro haven't checked my BF for a while now coz i don't trust the f***ing Omron device i'm still finding a wayto get a hold of a caliper of my own. though weight still plays around 197-200lbs my clothes fit better though hehehe
@allen wala ang log nun dito during my cycle ng clen, it was a test run kasi and i wasn't expecting much sa sult since hindi ako ganun ka focus sa pagka cut ng diet since i'm trying to retain as much strength as much as possible so ang ending ko talaga was i doing body recomp pa din than cuttting.
I decided to keep the maxes from my prev 5/3/1 cycle and repeat them coz i wasn't exactly satisfied how i performed last cycle.
Nakabalik din after a long hiatus w/ lifting except on the last 2 GWOs where i lifted. apart from that, didnt do any lifting for almost a month due to some "personal" stuffs that i've gone through and a bit reinforcement of my goals to my self coz i've reached a point where i seem to have lost all the drive i used to have maybe because of a very slow progress in w/c every serious lifter goes through at a point of their lives, dagdagan pa ng pag palit ng work schedules ko and nagkasakit din for a bit (acutally may ubo't sipon pa din ako till now pero manageable naman na) i dunno everything just piled up and i ended up procastinating i guess.
And suprisingly it turns i have forgotten the answers to these following simple questions:
1. what exaclty did i want out from this in the "long run"?
2. "To whom" do i owe where i'm currently at and to where i'm gonna be?
I actually never lost my love for lifting i just simply lost "my purpose" as to why i lift. and realizing the answers to the simple questions above it rekindled my motivation to further my goals and made me love the iron more
So now i'm back to bang heavy weights again YAHHOOO!!!!
yeah ika nga "it ain't over till it's over!" hehehe. i just got lost but never forgotten what i owe to myself and what has the world of lifting given me. We all go through storms we just have to learn to temper 'em
oo nga insan, lucky enough na-maintain ko naman kahit papano ung mga maskels ko pati strength i took the opportunity na din to rest up while i was pondering hehehe
"Boring but Big" defnitely make you sore coz i can tell right at this moment na sore na ang katawan ko hehehe.
Will still need to work on speed from the floor though na correct na sya ng onti still have more rome to improve. will also have to strengthen again my grip also grip endurance so kroc rows is the way to go
BB press
3x140lbs (na naging 5 rep dahil sa pagka absent minded hahaha)
3x160lbs (same scenario sa 1st set, anubah! tanga nga diba? LOL)
6x180lbs (dito ko narealize after the set kung bakit 6 lang dahil naparami pala ako ng reps sa first 2 sets hahaha)
May nakakita sakin kanina at namangha dun sa bigat ng buhat ko para lang daw nilaro ko ung 305lbs kanina hahaha. *blush*
Also if anyone remembers Mr. wannabe na humalik ung pisngi sa bar dahil sa sablay na 300lbs na bench attempt. nakita ko ulit sya kanina at ung dips ang pinagdidiskitahan (or at least i think he is doing dips) coz Shoulders and leeg nya lang ang gumagalaw pag nagtsataas-baba (or not!) si kuya :POh before i totally forget post WO meal:
Comments
may available ba dito sa Pinas ?
wala kasi sa mga sports gear shop sa malls
mahirap kasi pag iipit mo pa yung dumbbells between your feet. mas maganda na lahat ng muscular effort mo ay sa pull ups or dips
@sir milk oo ba anu ba WO mo nun? chest?
We got it from one of my connections in the local PL scene. May stocks pa naman yata sya kung sama ka sa GWO pwede ko isabay yung sayo pagkuha ko.
nasa magkano score niyo ng wraps sir?
WU: RC Rotations, Bench Press: 5x80lbs. 3x100lbs, 2x120lbs
Worksets:
BB Bench Press
5x130lbs
5x150lbs
7x170lbs
5x200lbs(sumundot ng reward set :P)
Assistance/Hyperthrophy sets
BB Bench Press
10x130lbs
10x130lbs
10x150lbs
8x150lbs
Dips
BWx11,10,8
Tricep Pulldowns - rope attachment (Controlled movement)
10x50lbs
10x60lbs
12x60lbs
10x60lbs
I decided to keep the maxes from my prev 5/3/1 cycle and repeat them coz i wasn't exactly satisfied how i performed last cycle.
Nakabalik din after a long hiatus w/ lifting except on the last 2 GWOs where i lifted. apart from that, didnt do any lifting for almost a month due to some "personal" stuffs that i've gone through and a bit reinforcement of my goals to my self coz i've reached a point where i seem to have lost all the drive i used to have maybe because of a very slow progress in w/c every serious lifter goes through at a point of their lives, dagdagan pa ng pag palit ng work schedules ko and nagkasakit din for a bit (acutally may ubo't sipon pa din ako till now pero manageable naman na) i dunno everything just piled up and i ended up procastinating i guess.
And suprisingly it turns i have forgotten the answers to these following simple questions:
1. what exaclty did i want out from this in the "long run"?
2. "To whom" do i owe where i'm currently at and to where i'm gonna be?
I actually never lost my love for lifting i just simply lost "my purpose" as to why i lift. and realizing the answers to the simple questions above it rekindled my motivation to further my goals and made me love the iron more
So now i'm back to bang heavy weights again YAHHOOO!!!!
Wu: RC Rotations, Deadlift: 5x150lbs, 3x190lbs, 2x230lbs
Worksets
Deadlift:
5x250lbs
5x285lbs
7x325lbs
Hypertrophy sets/Assistance workouts
Deadlift:
10x250lbs
10x250lbs
10x250lbs
8x250lbs
10x250lbs
Kroc Rows
10x70lbs
10x80lbs
12x80lbs
"Boring but Big" defnitely make you sore coz i can tell right at this moment na sore na ang katawan ko hehehe.
Will still need to work on speed from the floor though na correct na sya ng onti still have more rome to improve. will also have to strengthen again my grip also grip endurance so kroc rows is the way to go
WU: RC Rotations, BB press: 5x80lbs, 3x100lbs, 2x120lbs
Worksets:
BB press
3x140lbs (na naging 5 rep dahil sa pagka absent minded hahaha)
3x160lbs (same scenario sa 1st set, anubah! tanga nga diba? LOL)
6x180lbs (dito ko narealize after the set kung bakit 6 lang dahil naparami pala ako ng reps sa first 2 sets hahaha)
Hypertrophy/Assistance sets
BB Press
10x130lbs
10x130lbs
10x150lbs
10x150lbs
10x130lbs (recompose)
Dips
BWx10,12,12
Tricep pulldown (rope attachment)
15x50lbs
12x60lbs
14x60lbs
15x60lbs
Warmup: RC Rotations, Deadlift: 5x150lbs, 3x185lbs, 2x230lbs
Worksets:
Deadlift
3x265lbs
3x305lbs
5x340lbs
Hypertrophy/Assistance sets
Deadlifts
4x10x230lbs
Kroc Rows
3x10,11x12x80lbs
May nakakita sakin kanina at namangha dun sa bigat ng buhat ko para lang daw nilaro ko ung 305lbs kanina hahaha. *blush*
Also if anyone remembers Mr. wannabe na humalik ung pisngi sa bar dahil sa sablay na 300lbs na bench attempt. nakita ko ulit sya kanina at ung dips ang pinagdidiskitahan (or at least i think he is doing dips) coz Shoulders and leeg nya lang ang gumagalaw pag nagtsataas-baba (or not!) si kuya :POh before i totally forget post WO meal:
1 Baconator Mushroom melt
1 Large Frosty
1 Biggie Iced tea
1 Biggie Fries
BOOM! If.It.Fits.Your.Macros EAT THAT SH*T! LOL!
Naalala ko tuloy yung sa pinag eensayuhan din naman may ganyan din mag dips haha.
Shet sa post-wo meal kaingit
IIFYM = If it fits your mouth daw yan sa iba ahaha