@allen kung ikaw naiingit sa post WO, sakin sakit sa bulsa kamote 400+ agad ang lagas LOL! oh well minsan lang naman ako mag wendy's so keri lang yan. Sabi ng ofismate ko ang yaman ko daw, sabi ko "ilang araw din ako nagpagutom para makabili ng wendy's" LOL!
@sir milk naman! anu pa ba hahanapin mo? hehehe. though i try regulate my intake din ng fastfood pa din if i can help kasi syempre malupit nga sa macronutrients pero kulang sa micronutrients (vits and minerals) w/c is necessary as well kaya sa lutong bahay (or minsan carinderia) pa din ako madalas hehehe.
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:
hahaha wala eh sisihin mo ang pagpalit ko ng sked di na natin nagagawa ung once a week na sabay ang traning natin tapos minsan may "movie date" pa LOL!
Military Press
10x100lbs
10x100lbs
10x100lbs
10x100lbs
Side Lateral raises (superset w/ DB fron raises)
12x20lbs (12x10lbs)
12x25lbs (10x10lbs)
12x30lbs (10x10lbs)
One arm Bent over rear delt raise
12x25lbs
12x30lbs
12x30lbs
One arm Concentration Curls
10x20lbs
11x25lbs
12x25lbs
12x30lbs
DB 21's
21x15lbs
21x20lbs
21x20lbs
*Was overall happy w/ my workout kahit medyo natagalan ako and basang-basa ako ng pawis i dunno i was in the zone for some reason this day kahit puyat.. I actually "played around" a bit w/ my grip width w/ the press and reverted back as well to use the standard grip ( i used to do it on a false grip) i saw another dude sa gym who seems to be very proficient (at least i think) pagdating sa OLY lifts (saw him doing push presses and snatch) and tried to observe how he was teaching one of his friends in doing the press. i tried applying it and viola who would have thought i would be able to press 155lbs for 1 rep na hirap na hirap ako dati paglampas ng bar sa ilong ko, well press still slowed down a bit pag lagpas ng ilong but i managed to crank out explosive just right before completing the lift .
Second thing i tweaked was my squat width stance and foot placement. i've been experimenting for months now and how to squat deep using a wider stance but on some days i just can't squat "deep enough" i hit most of it parallel but sometimes it just doesn't feel right and it seem depth is still way too shallow. So what i did was tried to make my stance "a bit" closer (but still wider than what i used to do) and point my foot more outward and BOOM! walng kahirap2x mag ATG hahaha!
hehe thanks master. Hopefully by the end of the year i can do 200 sa press. As long "my mind is right" talagang we are really bound to acconplish things we thought were impossible! Yey!
Uu hold off muna sa excitement hehehe. tinopak lang din ako i press ung 155 that time coz i wanted to know what difference my new grip width and new found technique could do hehehe.
Military Press
10x100lbs
10x100lbs
10x100lbs
10x100lbs
Side Lateral raises (superset w/ DB fron raises)
12x20lbs (12x10lbs)
12x25lbs (10x10lbs)
12x30lbs (10x10lbs)
One arm Bent over rear delt raise
12x25lbs
12x30lbs
12x30lbs
One arm Concentration Curls
10x20lbs
11x25lbs
12x25lbs
12x30lbs
DB 21's
21x15lbs
21x20lbs
21x20lbs
*Was overall happy w/ my workout kahit medyo natagalan ako and basang-basa ako ng pawis i dunno i was in the zone for some reason this day kahit puyat.. I actually "played around" a bit w/ my grip width w/ the press and reverted back as well to use the standard grip ( i used to do it on a false grip) i saw another dude sa gym who seems to be very proficient (at least i think) pagdating sa OLY lifts (saw him doing push presses and snatch) and tried to observe how he was teaching one of his friends in doing the press. i tried applying it and viola who would have thought i would be able to press 155lbs for 1 rep na hirap na hirap ako dati paglampas ng bar sa ilong ko, well press still slowed down a bit pag lagpas ng ilong but i managed to crank out explosive just right before completing the lift .
Second thing i tweaked was my squat width stance and foot placement. i've been experimenting for months now and how to squat deep using a wider stance but on some days i just can't squat "deep enough" i hit most of it parallel but sometimes it just doesn't feel right and it seem depth is still way too shallow. So what i did was tried to make my stance "a bit" closer (but still wider than what i used to do) and point my foot more outward and BOOM! walng kahirap2x mag ATG hahaha!
yun new PR 155lbs.. GJ sir DS idol.. imba talaga sa lakas.. over all solid workout you're really in the zone sa workout mo na yan sir.. ayos..!:sport:
Second thing i tweaked was my squat width stance and foot placement. i've been experimenting for months now and how to squat deep using a wider stance but on some days i just can't squat "deep enough" i hit most of it parallel but sometimes it just doesn't feel right and it seem depth is still way too shallow. So what i did was tried to make my stance "a bit" closer (but still wider than what i used to do) and point my foot more outward and BOOM! walng kahirap2x mag ATG hahaha!
Same boat sir, tinweak ko din yung tinuro mo before. Nilapit ko since maliit lang talaga range ng shoulder and stance ko so ayun. But still doing the pump on the ground, lift the chest up then hip drive combo. Solbs.
@jc thanks bro tinpoak lang ako at nagpumilit hehehe
@jettie well like nung nasabi ko sayu dati you'll need to figure out ung pinaka comportable mong stance lalo na sa baba basta ang importante you activate the muscles that is supposed to fire-up dun sa portion ng lift na yun.
BB Rack lockouts (6th hole in the rack)
1x240lbs
1x240lbs
1x240lbs
Hypertrophy/Assistance Workouts
BB press
10x150lbs
10x150lbs
5x150lbs (had to stop coz there was a d-bag who was in the way sa gilid ng rack na biglang nag "dance-curls" :duh:
6x150lbs
Dips
BWx12,15
*I tried doing rack lockouts earlier w/ 110% of my current real max para masanay ang CNS ko sa heavy load lalo na pag nagtetest ng max also hpoing to strengthen my lockout sa bench. Also got pre exhausted sa rack lockouts so the BB press HT sets got a bit compromised
I kinda ran short sa oras at dahil na din sa dami ng tao sa gym kanina so i wasn't able to do much assistance workouts.
Short sa oras so yan lang muna. Happy w/ the new PR. I can tell na konti pa, I'm gonna be ready "to take back what is rightfully mine" :P. I'm talking about my 420+ previous PR sa DLs hehehe.
WU: RC Rotations; Military press: 5x45lbs, 3x60lbs, 2x75lbs
Worksets
Military Press:
5x90lbs
3x100lbs
8x115lbs
BB Squat
5x115lbs (WU1)
3x140lbs (WU2)
2x170lbs (WU3)
5x210lbs
3x240lbs
5x275lbs
That's it! wala muna assistance workout dahil ako ay may ubo't sipon so wasn't really feelling all to well this day at medyo late na rin nakalabas ofis dahil sa OT sa work.
eto ka flood kita ngayon hahaha... c'mon brah no guts no glory di ba. istorbo lang yang mga babae. hahaha... the debonaire you. ikaw ang hahabulin ng mga yan. back to real business...IRON pump.
hahah wala naman involved actually na babae (in an intimate manner if thats where we are getting at) hindi naman ako nakatengga actually. wla lang masyado progress lately dahil sa maraming bagay2x pero i'm working on the kinks. like i always say learn to overcome adversary
Comments
@sir milk naman! anu pa ba hahanapin mo? hehehe. though i try regulate my intake din ng fastfood pa din if i can help kasi syempre malupit nga sa macronutrients pero kulang sa micronutrients (vits and minerals) w/c is necessary as well kaya sa lutong bahay (or minsan carinderia) pa din ako madalas hehehe.
Kumain na ko ser nyan! baconator, son of baconator at BMM ! solb kaso solb din sila sa pera natin! hahaha
ngayon subway naman ang tinitira ko LOL! :P
Anyway masarap naman! hahaha
Balik BK na lang ulit ako or AN.
Ang sakit sa bulsa e lalo na yung tax e exclusive pa ahaha.
hahah diba? butas talaga bulsa mo :P kagabi nag AN din ako eh. bully boy FTW! xD
Squat, Military press, and biceps day
Warmup: RC Rotations, Military press 5x45lbs, 3x60lbs, 2x75lbs.
Worksets
3x85lbs
3x100lbs
8x110lbs
1x155lbs (PR! Wohoo!)
Squats
5x150lbs (warmup)
3x170lbs (warm up)
3x195lbs
3x225lbs
6 (or 7 i can't remember) x 250lbs
Hypertrophy Sets/Assistance workouts
Squats
10x170lbs
10x170lbs
10x200lbs
10x200lbs
10x200lbs
Good Mornings
10x130lbs
10x150lbs
10x150lbs
Military Press
10x100lbs
10x100lbs
10x100lbs
10x100lbs
Side Lateral raises (superset w/ DB fron raises)
12x20lbs (12x10lbs)
12x25lbs (10x10lbs)
12x30lbs (10x10lbs)
One arm Bent over rear delt raise
12x25lbs
12x30lbs
12x30lbs
One arm Concentration Curls
10x20lbs
11x25lbs
12x25lbs
12x30lbs
DB 21's
21x15lbs
21x20lbs
21x20lbs
*Was overall happy w/ my workout kahit medyo natagalan ako and basang-basa ako ng pawis i dunno i was in the zone for some reason this day kahit puyat.. I actually "played around" a bit w/ my grip width w/ the press and reverted back as well to use the standard grip ( i used to do it on a false grip) i saw another dude sa gym who seems to be very proficient (at least i think) pagdating sa OLY lifts (saw him doing push presses and snatch) and tried to observe how he was teaching one of his friends in doing the press. i tried applying it and viola who would have thought i would be able to press 155lbs for 1 rep na hirap na hirap ako dati paglampas ng bar sa ilong ko, well press still slowed down a bit pag lagpas ng ilong but i managed to crank out explosive just right before completing the lift .
Second thing i tweaked was my squat width stance and foot placement. i've been experimenting for months now and how to squat deep using a wider stance but on some days i just can't squat "deep enough" i hit most of it parallel but sometimes it just doesn't feel right and it seem depth is still way too shallow. So what i did was tried to make my stance "a bit" closer (but still wider than what i used to do) and point my foot more outward and BOOM! walng kahirap2x mag ATG hahaha!
Excited na din ako sa Week 3 ng 5/3/1 ko sa MP ng magkaalaman na kung saan na 1RM ko.
yun new PR 155lbs.. GJ sir DS idol.. imba talaga sa lakas.. over all solid workout you're really in the zone sa workout mo na yan sir.. ayos..!:sport:
Same boat sir, tinweak ko din yung tinuro mo before. Nilapit ko since maliit lang talaga range ng shoulder and stance ko so ayun. But still doing the pump on the ground, lift the chest up then hip drive combo. Solbs.
@jettie well like nung nasabi ko sayu dati you'll need to figure out ung pinaka comportable mong stance lalo na sa baba basta ang importante you activate the muscles that is supposed to fire-up dun sa portion ng lift na yun.
Week3 5/3/1 Bench Day
Warmup RC Rotations, BB press: 5x80lbs, 3x100lbs, 2x120lbs
Worksets
BB press
5x150lbs
3x170lbs
6x190lbs
BB Rack lockouts (6th hole in the rack)
1x240lbs
1x240lbs
1x240lbs
Hypertrophy/Assistance Workouts
BB press
10x150lbs
10x150lbs
5x150lbs (had to stop coz there was a d-bag who was in the way sa gilid ng rack na biglang nag "dance-curls" :duh:
6x150lbs
Dips
BWx12,15
*I tried doing rack lockouts earlier w/ 110% of my current real max para masanay ang CNS ko sa heavy load lalo na pag nagtetest ng max also hpoing to strengthen my lockout sa bench. Also got pre exhausted sa rack lockouts so the BB press HT sets got a bit compromised
I kinda ran short sa oras at dahil na din sa dami ng tao sa gym kanina so i wasn't able to do much assistance workouts.
WU: RC Rotations; Deadlift: 5x190lbs, 3x230lbs, x265lbs
Worksets
Deadlift
5x295lbs
3x325lbs
5x365lbs (PR!)
Kroc Rows
10x80lbs
12x80lbs
12x90lbs
Short sa oras so yan lang muna. Happy w/ the new PR. I can tell na konti pa, I'm gonna be ready "to take back what is rightfully mine" :P. I'm talking about my 420+ previous PR sa DLs hehehe.
Military press and Squat day
WU: RC Rotations; Military press: 5x45lbs, 3x60lbs, 2x75lbs
Worksets
Military Press:
5x90lbs
3x100lbs
8x115lbs
BB Squat
5x115lbs (WU1)
3x140lbs (WU2)
2x170lbs (WU3)
5x210lbs
3x240lbs
5x275lbs
That's it! wala muna assistance workout dahil ako ay may ubo't sipon so wasn't really feelling all to well this day at medyo late na rin nakalabas ofis dahil sa OT sa work.