Was good workout today and super haba it's 1 hour and 30mins halos for 2 exercises lang.. long rest 5mins each sets pagod grabe!
Didn't hit some of it... but it drains the hell out of me.. f*ck!
Gonna post the video after editing, ask ko lang kung okay lang yung spot sakin.. he didn't help to rise me up just re align sa center kasi naliyad na ko..
Warm up set Squat :
45 lbs x 10
65 lbs x 9
125 lbs x 8
145 lbs x 6
175 lbs x 5
195 lbs x 4
220 lbs x 3
yes but not yet, 2-3months pa.. then gonna do some slow bulking ala lean gains style. Itestest ko lang talaga yung insulin advantage and leptin sensitivity sakin and ofcourse feeling lighter when doing the basic tricking..( cartwheels and round house kicks pa lang )
Hopefully gonna ripped the newbie gainz during this cutting or more like recomp lelz.
Tho I was losing weights with whoosh effect on early weeks, strength still going up..
If numbers asked here's my starting weight :
April 28 : 64.5 kilos then lifts Deadlifts 250, Squats 200 , BP's 140
May 30 : 59.5 kilos then lifts Deadlifts 310, Squats 250, BP's 195
Chest: increased 1", shoulders increased 1.5", Biceps at 13.5 from 14, forearms nganga, calves nganga, waist 27.5" from 29", booty increased 1".
Good day today tho when I moved the incline chair nahiwa pa ko lol dugo ng dugo pero hindi ako papapigil para buhatin ang 320 lbs on deadlifts!!! kahit hindi ko matapos mabuhat ko naman!!
Effin OHP talagang nangangamote ako.. strict form without doing the push press nganga!
Warm up Deadlifts
120 lbs x 5
160 lbs x 5
220 lbs x 3
260 lbs x 2
Tried the low reps and low numbers for warm ups okay naman ang feeling.. in heat at excited..
Form Check DL's : Question, normal ba talaga nagroround yung upper back during the lifts? Saka kahit anong mind set ko na push the heel on the ground parang nag roround yung back according to the angle, * may supporter ako na gamit waist level*.. And ang tigas talaga ng ulo ng ulo ko hehehe ayaw mag neutral tho tingin ko naman di masakit leeg ko and lower back.
i think form is still solid over all just one thing I noticed, i think you're dropping the weight way too fast, try to do it in a more controlled manner on your way down para you can do the "kiss and go" kahit on your top sets.
Parang kayang kaya ko na mag every day 24hrs fast as in panis na panis tho hindi naman maganda sa cycle hehe...damn doing something on a fasted state is awesome feeling.. Napaka likot ng utak at productivity is at high!
Today, it was unintentional 24hrs fasting dahil sa nakalimutan ang gutom, busy -busyan sa kung ano anong bagay...
breakin my 24hrs fasting with these awesome meal.... kung ano ano na lang ginawa ko lol
hehe weighing 59 kilos at kuha kaninang madaling araw... naka brip lang sana walang masuka o mandiri.. just checking my size kahit lumiit ang timbang ko...since hindi ko makita yung likod ko eto na lnag pakita ko.. nyepaks pa yung harap eh saka naka brief lang ako hahaha.
Pero in a sense namotivate ako lalo sa ginagawa ko..
pre, regarding your macros na pinost mo kanina sa journal ko. Naconfuse ako sorry. i'll get back on you about this numbers and hopefully i can share something sweet.
2200 = 170/200g 40g 300g TD = PFC
1400 = 170/200g 90/100g 40g RD = PFCrecompute mo to kasi parang weird. parang around 1600-1700 sya
yes sir, actually magrerecalculate na ko since I am just 59 kilos today so.
yung sa TD ko nagvavary kung ano yung pagkain.. hirap kasi talaga daanin ng pure 200g sa whole foods.. pag na trigger ko yung 200g papasok... if 170 lowest ko, meaning tataas yung fats and carbs.. kumbaga nagsa-cycle sa TDEE ko..
Ang hirap din kasi para sakin sundin ng absolute yung 200g carbs kaya pag bumaba, adjust ko sa carbs or fats since alotment ko talaga sa fats eh up to 60g..
So here's my exact TDEE on training day if I'd hit the 170g
IIFYM method and hindi ko naman 100% nasusunod since para sakin ang hirap talaga ifollow ng strict macros.. hehe
Doing the RPT main focus is the big 3 split for 3x a week for muscle loss prevention.. ( you can look on my training program on the upper right on my jouranl )
Comments
Just between you and him and the rest of the people na makikita ang post mo. Wahaha.
Nice back bro!
Thanks bro! haha from flower punda to hello kitty... mas manly pa yan kesa pokemon before! hehe
@allen
Yeah thumbs up! Kumba real men wears pink and floral lolz
@sir noel
hehe ayos nga yan eh... pero prefer ko pang chicks para lakas um-aura! If you know what i mean hehe
buti ako lion king kobre kama ko
post na!
Yung picture nyang progress nya.. hehehe syempre dapat kasama si lion king!
Didn't hit some of it... but it drains the hell out of me.. f*ck!
Gonna post the video after editing, ask ko lang kung okay lang yung spot sakin.. he didn't help to rise me up just re align sa center kasi naliyad na ko..
Warm up set Squat :
45 lbs x 10
65 lbs x 9
125 lbs x 8
145 lbs x 6
175 lbs x 5
195 lbs x 4
220 lbs x 3
Warm up set Power cleans
Hang clean
Power clean 60 x ewan
Nice...parang si boss j lng hehehe cheers
bagito jones pa lang ako hehe.. newbie gainzz!
Gym gyman days November 2012.. eto na yung nahalungkat ko sensya na maliit and don't mind the other dude hehehe
sir ds ano yung KPR? haha di ako maka react! islow me!
Hopefully gonna ripped the newbie gainz during this cutting or more like recomp lelz.
Tho I was losing weights with whoosh effect on early weeks, strength still going up..
If numbers asked here's my starting weight :
April 28 : 64.5 kilos then lifts Deadlifts 250, Squats 200 , BP's 140
May 30 : 59.5 kilos then lifts Deadlifts 310, Squats 250, BP's 195
Chest: increased 1", shoulders increased 1.5", Biceps at 13.5 from 14, forearms nganga, calves nganga, waist 27.5" from 29", booty increased 1".
Effin OHP talagang nangangamote ako.. strict form without doing the push press nganga!
Warm up Deadlifts
120 lbs x 5
160 lbs x 5
220 lbs x 3
260 lbs x 2
Tried the low reps and low numbers for warm ups okay naman ang feeling.. in heat at excited..
Warm up OHP
bar weight x ewan
60 lbs x 5
70 lbs x 5
Warm up pull ups
body weight x 15
Random workout after sets
Incline Bicep curls 40/40 lbs x 5
Hanging Knee raise 2x15
And namiss ko mag post neto
Parang kayang kaya ko na mag every day 24hrs fast as in panis na panis tho hindi naman maganda sa cycle hehe...damn doing something on a fasted state is awesome feeling.. Napaka likot ng utak at productivity is at high!
Today, it was unintentional 24hrs fasting dahil sa nakalimutan ang gutom, busy -busyan sa kung ano anong bagay...
breakin my 24hrs fasting with these awesome meal.... kung ano ano na lang ginawa ko lol
Pero in a sense namotivate ako lalo sa ginagawa ko..
2200 = 170/200g 40g 300g TD = PFC
1400 = 170/200g 90/100g 40g RD = PFCrecompute mo to kasi parang weird. parang around 1600-1700 sya
1400 = 170/200g 90/100g 40g RD = PFC
yung sa TD ko nagvavary kung ano yung pagkain.. hirap kasi talaga daanin ng pure 200g sa whole foods.. pag na trigger ko yung 200g papasok... if 170 lowest ko, meaning tataas yung fats and carbs.. kumbaga nagsa-cycle sa TDEE ko..
Ang hirap din kasi para sakin sundin ng absolute yung 200g carbs kaya pag bumaba, adjust ko sa carbs or fats since alotment ko talaga sa fats eh up to 60g..
So here's my exact TDEE on training day if I'd hit the 170g
Protein 170g = 680 cals
Fat 42.8g = 383.3 cals
Carbs 289g = 1156 cals
That'll make 2221 ( +10% on my TDEE )
RD
Protein 170g = 680 cals
Fat 61.1g = 550.2 cals
Carbs 45.8g = 183.4 cals
1414 total ( -30% on my TDEE )
IIFYM method and hindi ko naman 100% nasusunod since para sakin ang hirap talaga ifollow ng strict macros.. hehe
Doing the RPT main focus is the big 3 split for 3x a week for muscle loss prevention.. ( you can look on my training program on the upper right on my jouranl )
Sir what do you think? Am i on a right track?