Haha mahal talaga ang per session, one yr kinuha ko around 1k per month lang inabot haha kung per session e di gamitin ko nalang yung corporate account ng company namin sa Golds. )
Bench 150x3x5
Squats 235x5x3 - Supposed to be 5 sets but only able to do 3.
Rows 205x5
7/31
Deadlift 270x5x5
Military Press 125x3x4
Pull Ups BWx2X10
8/2
Bench 150x1x10
Squat 220x3x3 - had to deload
Rows: 205x4x10
Since I starting the cutting diet. i had trouble sleeping. I can sleep at 11pm though I always wake up at around 3-4am and sleep again at around 6 end up late for work. though flexible working hours it still sucks as I feel its taking effect on my lifts.
Since I starting the cutting diet. i had trouble sleeping. I can sleep at 11pm though I always wake up at around 3-4am and sleep again at around 6 end up late for work. though flexible working hours it still sucks as I feel its taking effect on my lifts.
kailan ka huling nag week off sa pagbubuhat ?
gaano na katagal ang sleeplessness problem mo ? ganyan din kasi na-experience ko
ang hirap makatulog tapos magigising ako ng 2 to 3 am... hirap uli makatulog pag nagising
yang sleeplessness kasi ay isa sa symptoms ng over training or CNS fatigue
ano ba lifestyle mo ? di lang kasi pagububuhat sa gym ang nakaka-stress sa atin. meron ding stress sa work/school, relationship, etc. baka di nakaka-recover ng maayos ang katawan mo sa stress ng lifestyle mo
to add, minimize exposure to blue light before bedtime. ito ang ilan sa mga sources ng blue light: TV, cellphone, computer monitors, LED lights. blue light suppresses melatonin. melatonin ang nagpapatulog sa atin. kung ang target bedtime mo ay 8pm, lights off ka na ng 7pm
iwasan rin ang bagay na nakakapagpagalit (arguing with wife/gf, debating with keyboard warriors, etc)
iwasan rin ang stimulants. from experience, ang latest na inom ko ng coffee ay 1pm.
Since I starting the cutting diet. i had trouble sleeping. I can sleep at 11pm though I always wake up at around 3-4am and sleep again at around 6 end up late for work. though flexible working hours it still sucks as I feel its taking effect on my lifts.
kailan ka huling nag week off sa pagbubuhat ?
gaano na katagal ang sleeplessness problem mo ? ganyan din kasi na-experience ko
ang hirap makatulog tapos magigising ako ng 2 to 3 am... hirap uli makatulog pag nagising
yang sleeplessness kasi ay isa sa symptoms ng over training or CNS fatigue
ano ba lifestyle mo ? di lang kasi pagububuhat sa gym ang nakaka-stress sa atin. meron ding stress sa work/school, relationship, etc. baka di nakaka-recover ng maayos ang katawan mo sa stress ng lifestyle mo
to add, minimize exposure to blue light before bedtime. ito ang ilan sa mga sources ng blue light: TV, cellphone, computer monitors, LED lights. blue light suppresses melatonin. melatonin ang nagpapatulog sa atin. kung ang target bedtime mo ay 8pm, lights off ka na ng 7pm
iwasan rin ang bagay na nakakapagpagalit (arguing with wife/gf, debating with keyboard warriors, etc)
iwasan rin ang stimulants. from experience, ang latest na inom ko ng coffee ay 1pm.
Last week off ko is 2nd week ng June. 2 weeks na ata tong ganito. kapag sobrang exhausted ako sa dami ng work at buhat no problem sa pagtulog though kapag normal lang ayun ganyan pahirapan. Trabaho, Buhat, bahay yan lang minsan may lakad kasama tropa sine wala naman inuman.
10pm shut down tv na ako, ayun lang laro pa sa cp, basa ng ebooks. Hirap ng target bedtime ahaha. di pa ako nakakauwi ng bahay nyan e hehe. work is around 9am - 7pm.
I only take coffee at morning naman, no carbonated drinks din.
@ emon: nangayri na din sakin yan, pero one of the reason din kaya ako nagigising ay para umihi kasi and dami ko nainom nung gabi lalo na kung gabi ka nagworkout. adjust mo na lang yung meals mo, ilagay mo yung majority ng white rice mo sa post work out meal mo. pag spike ng insulin dahil sa carbs sigurado knockout ka. hindi yung training ang problem mo, yung mga stressors like WORK hahaha! yun ang pumapatay sa recovery mo. but on a training perspective i dont think sobra ang ginagawa mo for you. opinion ko lang
tama si sir vinch, stress is the culprit! And again effective sakin pang knockout yung high carbs after workout due to depleted gylcogen, pagka refill jusmiyo nagdedeliryo na ko kahit jumejebs pa lang!
I like the English, and the fact that you're running 5x5. One of the reasons why you might have troubled sleeping is cause you might be overtraining. Go two weeks balls to the wall, setting PRs on lifts, than take a deload. -10% on all lifts, focusing on form and explosiveness. Hope this helps :-)
@emon: hindi ka pa overtrained Sir, normal lang yung napuputol tulog. control mo lang yung water intake mo before bedtime. and maganda mo gawin is kumain ka na agad after your training (around 9:15) so may time ka pa umihi before 11pm. mas maliit yung chance na maihi ka sa kalagitnaan ng tulog mo.
overhyped na ang overtraining! everytime na lang na may maramdaman overtraining na kagad iniisip. kung kelan bumibigat na ang poundage dun pa nagwoworry na baka masobrahan, improvement tawag dun. hehehe pag wala naman improvement at nanghihina pa, hindi din overtraining yun. may mali sa ginagawa mo.
mas magiimprove ka kung kaya mo labanan ang stress mentally. it's all about mental toughness. feeling ko din hindi ka na napapagod sa ginagawa mo sir kaya malakas ka pa before bed, dagdagan mo na yan. IMO, ang konti nyan. hehehe
@vinch I cant have meal around 9:15pm kasi byahe pa pauwi mga 30 minutes. subukan ko yung limit ng water intake kung hindi na mainterrupt ang tulog ko. with regards to training din naman i doubt din kung overtraining nga kasi after the 5x5 routine nagcacardio pa ako minsan around 20 minutes walk-run. Ano pa ba maganda idagdag sir?
Okay, wait. you're doing 5x5 plus cardio, and i'm assuming you're setting PRs every few weeks. There's truth in limiting water intake before bed, but don't dehydrate yourself. If you're thirsty, drink water. I'm also assuming that your 5x5 has deloads anyway (You can't progress your lifts every week after week. You'll burn out your central nervous system, which is actually doing most of the work since you're on 5x5.)
Cut the cardio, may tamang panahon para dun. kahit pa nagcucut ka. or better yet wag ka magcut muna if the quality size is not there yet. check out Mike O'hearns POWER BODYBUILDING. ang focus nyan ay BP, deads and squats din pero my hypertrophy component after the big lifts .for me mas ok ito gawin ng mahilig sa PL pero gusto din gumanda ang katawan. mas may sense to at practical IMO.
+ 1 to Vinch
Use a program which is strength based + hypertrophy. It's nice to have a mix of both. It's a bit of a loss if you're strong but not muscular, or muscular but not strong. You're trying to do a re-composition (lose fat, build muscle) so that's the main thing to focus on, strength comes over time. You'll get to that 225 lbs. bench eventually.
Just know your limits when it comes to your body. Take your time, and do a good job :-). Last August I fainted in the gym cause I thought I was Superman on Leg Day. Don't follow my example. Hahaha
@vinch, Noted sir. I am nothing against the other routines though I just find SS comfortable like I can do all the stuffs on a powercage. hehe. gusto ko na tlaga mawala tong lovehandles kaya ako nagcucut e. parang ang weird ko lang kasi tignan e.
@Patrick yes, I haven't reached those numbers as worksets before, though have tried them on 1RMs. I feel you, I almost faint on that last rep of 235lbs squats. A bit frustrating. I am weakest at bench. it has been left big time with the other two.
@ Emon
It's because bench is more of a lift that relies on technique, rather than strength. Let's say you struggle getting 160x5, hit it for 3, then gradually bump up the reps each time. If you fail to hit the numbers 3 times, take a deload, and start again at -10% of the weight. Works every time for progression, well at least, that's how I've gone about it. Hope this helps.
I haven't read the past pages on your thread, i've just stumbled on this last page. Try also having longer rest times, lets say 3-5 minutes, especially for a PR. It helps to not put too much stress on the CNS
for me kasi bro hindi compatible yung strategy mo na 5x5 + cardio= cut, very minimal din yung tension sa muscle ng rep range mo (too low and very less work). kaya nag advice ko is PL + bodybuilding = lean
IMO, mas nagbebenifit yung may foundation na ng mass and strength sa SL or PL type na workout. dont expect na papalalakasin ka ng 5x5 kasi strength training sya. you grow strong by going through a long series of training and minimizing your weaknesses overtime.
easy lang sa love handles na yan, alam mo naman siguro sir kung sino ang walang ganyan (mostly bodybuilders) so, galing na din sayo ang sagot kung pano mo aalisin yan. kelangan mo din ofcourse ng direct work sa problem areas mo kasi hindi naman pwede mag BP, DL at squats ka lang tapos aasa ka na lalabas yung abs mo at bubukol yung biceps mo. Direct work bro
I agree to him saying that you need accessory work (bicep curls, skullcrushers, the sort) so that you could have a well balanced and proportional physique overtime (and it does help your main lifts) In my opinion though, you should still do cardio and go on a deficit until you reach, say 160 lbs.
To be completely honest, and I hope I don't sound condescending, you're still at that 'noob gains' phase where you could lose fat and gain strength relatively easily. Bulking and cutting only applies to those who have achieved a certain amount of results, where they can only gain muscle on a calorie surplus.
agree on cut the cardio if maintaining your strength using 5x5 + hypertrophy.
Master your caloric intake if you are on a cut, if you want for your endurance purposes do your cardios on your rest days on the gym like briskwalk or jogging kung talagang ayaw mo iwan. Leave the MWF ( lift days) on your workout program itself.
Comments
Kasi parang kahit yung 1 yr nila alam ko mdjo mahal pa din e.
Di ba yan yung SILVER partner rate?
Yung pag solo kasi 13,250/ year bale 1,104/month pa din.
Tagal ko na gusto jan e laki lang talaga tipid sa slimmers.
NGANGA mode sa office.
update nalang
07/26
BP: 150x2 6 sets
Squats: 230x5 5 sets
barbell rows: 205x4 10 sets
15 minutes cardio
from 178lbs to 172lbs as of last friday.
Bench 150x3x5
Squats 235x5x3 - Supposed to be 5 sets but only able to do 3.
Rows 205x5
7/31
Deadlift 270x5x5
Military Press 125x3x4
Pull Ups BWx2X10
8/2
Bench 150x1x10
Squat 220x3x3 - had to deload
Rows: 205x4x10
Since I starting the cutting diet. i had trouble sleeping. I can sleep at 11pm though I always wake up at around 3-4am and sleep again at around 6 end up late for work. though flexible working hours it still sucks as I feel its taking effect on my lifts.
Is this normal since Ive changed caloric intake?
kailan ka huling nag week off sa pagbubuhat ?
gaano na katagal ang sleeplessness problem mo ? ganyan din kasi na-experience ko
ang hirap makatulog tapos magigising ako ng 2 to 3 am... hirap uli makatulog pag nagising
yang sleeplessness kasi ay isa sa symptoms ng over training or CNS fatigue
ano ba lifestyle mo ? di lang kasi pagububuhat sa gym ang nakaka-stress sa atin. meron ding stress sa work/school, relationship, etc. baka di nakaka-recover ng maayos ang katawan mo sa stress ng lifestyle mo
to add, minimize exposure to blue light before bedtime. ito ang ilan sa mga sources ng blue light: TV, cellphone, computer monitors, LED lights. blue light suppresses melatonin. melatonin ang nagpapatulog sa atin. kung ang target bedtime mo ay 8pm, lights off ka na ng 7pm
iwasan rin ang bagay na nakakapagpagalit (arguing with wife/gf, debating with keyboard warriors, etc)
iwasan rin ang stimulants. from experience, ang latest na inom ko ng coffee ay 1pm.
Training Days MWF
First meal around 10am, then 1pm, then 4-5pm tapos buhat ng 8-9pm, 10pm last meal 11pm sleeping time sir.
Rest Day TThSS
First Meal 10am then Lunch 12nn Snacks 4pm, 8pm last meal. 10pm sleeping time.
I work out after office.
Last week off ko is 2nd week ng June. 2 weeks na ata tong ganito. kapag sobrang exhausted ako sa dami ng work at buhat no problem sa pagtulog though kapag normal lang ayun ganyan pahirapan. Trabaho, Buhat, bahay yan lang minsan may lakad kasama tropa sine wala naman inuman.
10pm shut down tv na ako, ayun lang laro pa sa cp, basa ng ebooks. Hirap ng target bedtime ahaha. di pa ako nakakauwi ng bahay nyan e hehe. work is around 9am - 7pm.
I only take coffee at morning naman, no carbonated drinks din.
@sir vinch, ganyan din akin, its either naiihi or najej*bs hahaha.
overhyped na ang overtraining! everytime na lang na may maramdaman overtraining na kagad iniisip. kung kelan bumibigat na ang poundage dun pa nagwoworry na baka masobrahan, improvement tawag dun. hehehe pag wala naman improvement at nanghihina pa, hindi din overtraining yun. may mali sa ginagawa mo.
mas magiimprove ka kung kaya mo labanan ang stress mentally. it's all about mental toughness. feeling ko din hindi ka na napapagod sa ginagawa mo sir kaya malakas ka pa before bed, dagdagan mo na yan. IMO, ang konti nyan. hehehe
Use a program which is strength based + hypertrophy. It's nice to have a mix of both. It's a bit of a loss if you're strong but not muscular, or muscular but not strong. You're trying to do a re-composition (lose fat, build muscle) so that's the main thing to focus on, strength comes over time. You'll get to that 225 lbs. bench eventually.
Just know your limits when it comes to your body. Take your time, and do a good job :-). Last August I fainted in the gym cause I thought I was Superman on Leg Day. Don't follow my example. Hahaha
@Patrick yes, I haven't reached those numbers as worksets before, though have tried them on 1RMs. I feel you, I almost faint on that last rep of 235lbs squats. A bit frustrating. I am weakest at bench. it has been left big time with the other two.
It's because bench is more of a lift that relies on technique, rather than strength. Let's say you struggle getting 160x5, hit it for 3, then gradually bump up the reps each time. If you fail to hit the numbers 3 times, take a deload, and start again at -10% of the weight. Works every time for progression, well at least, that's how I've gone about it. Hope this helps.
I haven't read the past pages on your thread, i've just stumbled on this last page. Try also having longer rest times, lets say 3-5 minutes, especially for a PR. It helps to not put too much stress on the CNS
IMO, mas nagbebenifit yung may foundation na ng mass and strength sa SL or PL type na workout. dont expect na papalalakasin ka ng 5x5 kasi strength training sya. you grow strong by going through a long series of training and minimizing your weaknesses overtime.
easy lang sa love handles na yan, alam mo naman siguro sir kung sino ang walang ganyan (mostly bodybuilders) so, galing na din sayo ang sagot kung pano mo aalisin yan. kelangan mo din ofcourse ng direct work sa problem areas mo kasi hindi naman pwede mag BP, DL at squats ka lang tapos aasa ka na lalabas yung abs mo at bubukol yung biceps mo. Direct work bro
I agree to him saying that you need accessory work (bicep curls, skullcrushers, the sort) so that you could have a well balanced and proportional physique overtime (and it does help your main lifts) In my opinion though, you should still do cardio and go on a deficit until you reach, say 160 lbs.
To be completely honest, and I hope I don't sound condescending, you're still at that 'noob gains' phase where you could lose fat and gain strength relatively easily. Bulking and cutting only applies to those who have achieved a certain amount of results, where they can only gain muscle on a calorie surplus.
Hope this helps,
Patrick
@Vinch I agree powerlifters look big and bulky, parang bouncer-ish type, well not all. Thanks for all the inputs sir, very much appreciated.
Master your caloric intake if you are on a cut, if you want for your endurance purposes do your cardios on your rest days on the gym like briskwalk or jogging kung talagang ayaw mo iwan. Leave the MWF ( lift days) on your workout program itself.