Something doesn't make sense to me dude, so perhaps you can explain. You can rep 220 on bench, but you're only using 30lb db's on incline bench??? Also only 30lbs for upright rows??? Whats up with that?
Something doesn't make sense to me dude, so perhaps you can explain. You can rep 220 on bench, but you're only using 30lb db's on incline bench??? Also only 30lbs for upright rows??? Whats up with that?
Just a test sir BD, hehe nothing spectacular doing those since I never worked out on those exercises to begin with on my 8 months ( no Incline BP and stuff on SL 5x5 ). Still learning those light weights exercises before putting up a load on it progressively. Hehe just to be safe on learning the proper form and techniques.
Something doesn't make sense to me dude, so perhaps you can explain. You can rep 220 on bench, but you're only using 30lb db's on incline bench??? Also only 30lbs for upright rows??? Whats up with that?
Just a test sir BD, hehe nothing spectacular doing those since I never worked out on those exercises to begin with on my 8 months ( no Incline BP and stuff on SL 5x5 ). Still learning those light weights exercises before putting up a load on it progressively. Hehe just to be safe on learning the proper form and techniques.
Hope I answered your question, I guess? LOL
That's great you are keeping form first and foremost in your mind, bcoz indeed form is very important. However, db inclines isn't squats or deads - exercises that perfecting form takes alot of time doing. Incline db press is merely up down, up down, keeping elbows out wide, keeping chest up and back arched as with all chest pressing movements. I guess my point is don't make form on inlcline db's seem like rocket science haha. The only reason I questioned the 30'lb db's is bcoz you CAN bb bench 220 for reps. Sooo, those 30's I would think must be VERRY easy and light for you, correct? If not, then nevermind my enitire post and keep doing what you are doing dude. However, if that 10th rep IS easy, then start going heavier. Based on your bench, I'm guessing you could handle even the 50's rather easy for 10 reps - but only you know that.
ok lang yan, lahat naman ng bagong exercises na idadagdag mo start ka talaga sa safe na weight tapos slow progression na lang from there. malaki ang difference ng bar sa dumbbells. dumbbells are safer but harder, bar is much easier but risky. maganda nga na magintroduce ka ng iba ibang exercises sa program mo kasi to improve your strength you need to improve on all the strength spectrum (strength endurance, speed strength, muscular strength etc.). benching or deadlifting heavy is hard. you can cheat, screw your form and have a good technique but it's simply going from point A to point B. when you improve on the other aspects of strength, that's where you get better at moving in between those points.
thanks sir bd and sir vinch. Yes you are correct, I train safely before increasing any poundages.. I am lifting not to get paid or compete, just a self satisfaction and grow so getting injuries is not on my priority hehe..
maganda nga na magintroduce ka ng iba ibang exercises sa program mo kasi to improve your strength you need to improve on all the strength spectrum (strength endurance, speed strength, muscular strength etc.). benching or deadlifting heavy is hard. you can cheat, screw your form and have a good technique but it's simply going from point A to point B. when you improve on the other aspects of strength, that's where you get better at moving in between those points.
Yun nga sir vinch, I am still learning those different lifts from internet to member journals here.. ( re-reading beyond brawn book ).
Well, I'd say I'm still a kid doing those new workouts tho I haven't got the good idea what exercises I'll hit for those aspects.
Leg day on a weather day..
Gayahin ko si sir vinch magupdate na may timbang pa.
Current weight: 58 kilos / 127 lbs
BF : ewan, hindi ko pa nagagmait ang BF caliper ko.
Stretching 15mins-20mins
Hips, twisting abs, legs, quads, hams na kung ano anong klase.
Back Squats full ATG ( re-testing my powir on full ATG squats )
45 x 16
120 x 10
160 x 8
220 x 3
Work set , 2nd , 3rd Reverse Pyramid style with 5mins max rest
270 x 3 - ranges 4-5 ( spotted )
220 x 6 - ranges 6-7 solo
200 x 8 - ranges 7-8 solo speed ROM
Overhead press
60x6
Work set , 2nd , 3rd Reverse Pyramid style with 3mins max rest
100 x 6 - ranges 5-6 solo with belt ( pretty impress I manage to push this on solo )
80 x 7 - ranges 6-7 solo
70 x 8 - ranges 8-9
Assistance done in 1minute resting
Front squats
140 x 3 x 6
Bulgarian one leg squats wide grips
80/80 per leg x 3 x 5
Leg Press
200 x 8
300 x 6
400 x 5
Leg extensions
150 x 3 x 6
Lying Barbell Glute Bridge
100 x 3 x 5
Done : 6:30 pm - 7:45 pm
Killed my legs, fulled my stomach.. now my legs and stomach killing me back lol
At nainspired nanaman ako kina sir vinch at sir allen.. medyo puny lang legs ko T_T
( warning : may vitiligo ako baka may discomfort na viewers, disclaimer lang mga sir/ma'am )
There are times that I want to get into the slow bulk phase.. coz of the strength loss, and I don't want to end up skinny look.
Well, tingnan ko na lang after july progress... from there I'll decide..
Parang mag build muna ako this august well try ko muna yung IF Leangains slow bulk before doing the standard clean bulking.
Warning ulit, i have vitiligo baka may sumakit mata dahil dyan. Salamat
Parang walang pinagbago.. o niloloko ko na lang sarili ko?
Jolliballs? Ahaha. Kumakapal na lower mo brah. Dun sa dillema mo, ang masasabi ko lang, state your goals clearly. Kung ano ba talaga gusto mo. Strenght? For what? Aesthetics? For what? To loose or gain size? Yung mga ganun..
Yep before I read ang goal mo is strength, secondary lng si physique.
Ngayon baliktad naman. Hehe. Goals - Set. Focus. Stick with it.
Kapag malinaw mo naset ang gusto mo sa tingen ko mas magiging effective ang training at nutrition. Why? Kasi alam mo kung saan ka talaga magfofocus. Sana nakatulong brah..
Mas maipapaliwanag siguro ng mga tulad ni vinch ito hehe.
saludo ako sa transformation mo jet, ang laki talaga ng difference. I've read your journal dati pa at nasubaybayan ko naman yung mga updates mo sa training at diet but isa lang yung very interesting to me kasi it's obvious na you really want to develop your physique (sa mga posing mo pa lang, alam na! haha) but your training and diet is really technical. well, nothings wrong with it if it gives you results diba but im more concerned with your training approach. kung feel mo talaga magkaron ng cover model physique, then go for it! train, eat and live for that goal. to be honest, gusto ko maging malakas, masarap maging malakas and it's cool to roll with the big boys but if strength training will not direct your to your goal then why would you take that path. dont rush it man! tell you what, if you're not going to compete in PL meets then why would you rush to get strong? example, you deadlifted 400lbs in months time, now what's next? 500? 600? tapos ngayon you had a change of heart towards physique? andun ka na bro interms of strength training e, pag bodybuilding back from the start ka. so which is which? make up your mind first then choose a path.
if incase you choose physique over strength... start BULKING NOW! hehehe
Yown salamat mga ser sa pagtaguyod ng magulong daan.
Sige ser, still checking my thoughts and setting a solid goal then let see what happens. Ang kulit ko rin kasi na alam ko yung pro and cons ng strength training hehe ( medyo mabagal ang physique building )
na hahaype lang siguro ako haha..
Kape muna tayo mga ser... preppin for the back day!
Grade 6 pa lang ako nung iwan nya kami sa kaka crash diet + diet pills na maling intake ( 3x a week ) eh kaka panganak nya pa lang noon and she's only 19 years old by that time at ako eh 12 years old..
kaya nga talagang sinumpa ko sa sarili ko yung natuto ako mag diet and ek ek eh kung may gusto matuto tuturuan ko sa kaya ko, ayaw ko matulad sila sa ate ko
Motivation ko yan lagi hihihi... kasi sya lang nagiisang chik saming magkakapatid.
Hindi ko na uulitin yun boss allen, para akong mamatay nung panahon an yun.. kelangan matinding sampal sa pes, tali sa kamay, tuhod at belt at lamon ng cobra bago ko ma pull yun..
Matagal ko pa uulitin yun pag bulking na ko siguro hehehe... kanian nga 340x2 hihimatayin na ko haehehePull day Monday..
Warm ups
Sumo Deadlift.. testing lang, i found out na masyado mababa yung elevation sakin dahil sa pagka unano ko hehe.
120x8
Conv Deadlift
220x6
260x4
300x3
Work sets
340 x 0 - twice attempt Fail lol , ewan ko bakit ayaw hilahin ng hamstring ko yung bar lol...baka masakit pa from Last friday workout.
Deloaded with 7mins rest
330 x 2 ( last rep halos himatayin na ko , nagblack out na paningin ko buti sumigaw back to normal )
300 x 2 tired due to that set
Conclusion, matulog ng 8hrs dahil 5 hours lang ang tulog ko. hehe
Chin ups
Warm up
Pull ups BW 58.7 kg x 8 ( umangat ulet timbang ko ng pointzz )
Work set
BW + 30 lbs x 3 x 3
Hirap mode lol
Bent over rows
140 x 3 x 5
Back wide lat pull down
100x10
160x8
200x 6
Front wide lat pull down
200x3x5
( first time doing this pull downs parang mas okay ako nung front, hindi ko alam bakit )
Good morning
70x5x5
Bicep Ez curl bar
40x3x12
Done 5:15-6:50
Post workout meal :
750g deep fried chicken breast
100g oatmeal
1 energen ( la pa rin whey pro )
4 banana
Comments
Bench Press
warmups
90x13
120x10
150x6
150x6
Workset, 2nd , 3rd ( Top being assisted )
220x4 ( spotted )
170x7
150x9
Reflection, i had to admit that when cutting down calories, strength drop will soon follow... meh
Dips
BW x 8
BW x 8
BW x 8
Incline Dumbell bench Press
30x3x10
Shrugs
50/50x12
50/50x14
50/50x16
EZ bar upright row
30x3x12
Overhead dumbell tricep extensions
60x10
60x10
Sitted Dumbell overhead press
15/15x12
30/30x6
30/30x5
Planks : 60secs hold x 2
One leg plank : 60 secs hold x 2
Done. 1:45 all in all.
Hehe.
At least the 50's or 60's - my gf can use 30's and she don't even work out hehe.
My max I think was 144lbs on BP for 4 reps.
Just a test sir BD, hehe nothing spectacular doing those since I never worked out on those exercises to begin with on my 8 months ( no Incline BP and stuff on SL 5x5 ). Still learning those light weights exercises before putting up a load on it progressively. Hehe just to be safe on learning the proper form and techniques.
Hope I answered your question, I guess? LOL
lol.we have the same stats dude.
me three lol
That's great you are keeping form first and foremost in your mind, bcoz indeed form is very important. However, db inclines isn't squats or deads - exercises that perfecting form takes alot of time doing. Incline db press is merely up down, up down, keeping elbows out wide, keeping chest up and back arched as with all chest pressing movements. I guess my point is don't make form on inlcline db's seem like rocket science haha. The only reason I questioned the 30'lb db's is bcoz you CAN bb bench 220 for reps. Sooo, those 30's I would think must be VERRY easy and light for you, correct? If not, then nevermind my enitire post and keep doing what you are doing dude. However, if that 10th rep IS easy, then start going heavier. Based on your bench, I'm guessing you could handle even the 50's rather easy for 10 reps - but only you know that.
Yun nga sir vinch, I am still learning those different lifts from internet to member journals here.. ( re-reading beyond brawn book ).
Well, I'd say I'm still a kid doing those new workouts tho I haven't got the good idea what exercises I'll hit for those aspects.
Gayahin ko si sir vinch magupdate na may timbang pa.
Current weight: 58 kilos / 127 lbs
BF : ewan, hindi ko pa nagagmait ang BF caliper ko.
Stretching 15mins-20mins
Hips, twisting abs, legs, quads, hams na kung ano anong klase.
Back Squats full ATG ( re-testing my powir on full ATG squats )
45 x 16
120 x 10
160 x 8
220 x 3
Work set , 2nd , 3rd Reverse Pyramid style with 5mins max rest
270 x 3 - ranges 4-5 ( spotted )
220 x 6 - ranges 6-7 solo
200 x 8 - ranges 7-8 solo speed ROM
Overhead press
60x6
Work set , 2nd , 3rd Reverse Pyramid style with 3mins max rest
100 x 6 - ranges 5-6 solo with belt ( pretty impress I manage to push this on solo )
80 x 7 - ranges 6-7 solo
70 x 8 - ranges 8-9
Assistance done in 1minute resting
Front squats
140 x 3 x 6
Bulgarian one leg squats wide grips
80/80 per leg x 3 x 5
Leg Press
200 x 8
300 x 6
400 x 5
Leg extensions
150 x 3 x 6
Lying Barbell Glute Bridge
100 x 3 x 5
Done : 6:30 pm - 7:45 pm
Killed my legs, fulled my stomach.. now my legs and stomach killing me back lol
At nainspired nanaman ako kina sir vinch at sir allen.. medyo puny lang legs ko T_T
( warning : may vitiligo ako baka may discomfort na viewers, disclaimer lang mga sir/ma'am )
Well, tingnan ko na lang after july progress... from there I'll decide..
Parang mag build muna ako this august well try ko muna yung IF Leangains slow bulk before doing the standard clean bulking.
Warning ulit, i have vitiligo baka may sumakit mata dahil dyan. Salamat
Parang walang pinagbago.. o niloloko ko na lang sarili ko?
Ewan bahala na lol
de seriously sa dami ng newbie na tulad ko ang gulo ng goal ko.
Siguro ngayon baka aestethics tapos slight strength.
Good Read
Ngayon baliktad naman. Hehe. Goals - Set. Focus. Stick with it.
Kapag malinaw mo naset ang gusto mo sa tingen ko mas magiging effective ang training at nutrition. Why? Kasi alam mo kung saan ka talaga magfofocus. Sana nakatulong brah..
Mas maipapaliwanag siguro ng mga tulad ni vinch ito hehe.
your strength have surpassed most of us here except sa mga mods ^^, time for a break eh?
Collect your thoughts and then aim your goal brah!
if incase you choose physique over strength... start BULKING NOW! hehehe
Sige ser, still checking my thoughts and setting a solid goal then let see what happens. Ang kulit ko rin kasi na alam ko yung pro and cons ng strength training hehe ( medyo mabagal ang physique building )
na hahaype lang siguro ako haha..
Kape muna tayo mga ser... preppin for the back day!
Share ko na rin story nya and motivation ko:
Grade 6 pa lang ako nung iwan nya kami sa kaka crash diet + diet pills na maling intake ( 3x a week ) eh kaka panganak nya pa lang noon and she's only 19 years old by that time at ako eh 12 years old..
kaya nga talagang sinumpa ko sa sarili ko yung natuto ako mag diet and ek ek eh kung may gusto matuto tuturuan ko sa kaya ko, ayaw ko matulad sila sa ate ko
Motivation ko yan lagi hihihi... kasi sya lang nagiisang chik saming magkakapatid.
Nope.
Technically nasurpass niya na.
Nag deadlift na siya ng 400lbs.
Matagal ko pa uulitin yun pag bulking na ko siguro hehehe... kanian nga 340x2 hihimatayin na ko haehehePull day Monday..
Warm ups
Sumo Deadlift.. testing lang, i found out na masyado mababa yung elevation sakin dahil sa pagka unano ko hehe.
120x8
Conv Deadlift
220x6
260x4
300x3
Work sets
340 x 0 - twice attempt Fail lol , ewan ko bakit ayaw hilahin ng hamstring ko yung bar lol...baka masakit pa from Last friday workout.
Deloaded with 7mins rest
330 x 2 ( last rep halos himatayin na ko , nagblack out na paningin ko buti sumigaw back to normal )
300 x 2 tired due to that set
Conclusion, matulog ng 8hrs dahil 5 hours lang ang tulog ko. hehe
Chin ups
Warm up
Pull ups BW 58.7 kg x 8 ( umangat ulet timbang ko ng pointzz )
Work set
BW + 30 lbs x 3 x 3
Hirap mode lol
Bent over rows
140 x 3 x 5
Back wide lat pull down
100x10
160x8
200x 6
Front wide lat pull down
200x3x5
( first time doing this pull downs parang mas okay ako nung front, hindi ko alam bakit )
Good morning
70x5x5
Bicep Ez curl bar
40x3x12
Done 5:15-6:50
Post workout meal :
750g deep fried chicken breast
100g oatmeal
1 energen ( la pa rin whey pro )
4 banana
WORKOUT DAY