Sir, try nyo incorporate yung box squats sa leg days nyo kung for basketball din isa sa goal mo. lalakas yung base mo dito especially for defensive stance, boxing out and can also help boost explosiveness from standing to jumping kahit wala or maikli ang bwelo. karamahihan kasi quad-dominant kaya ang tendency first naaactivate yung quads on lower body movements tapos assitance lang ang posterior muscles (glutes and hams). pag lumkas yung posterior chain mo parang si ironman ka pag take off mo at may suspension system ka pa sa second jump.
hahaha, natawa ako dun sa parang ironman ang take-off.. sige sir isama ko din yang box squats sa aking workout, hanap lang ako ng proper form at technique. thank you sir!
e sana nga sir hindi masyadong grabe ang injury niyo at makuha lang sa pahinga, medyo mahirap din kasi ang sitwaasyon natin kaya talagang hindi lang doble ingat ang dapat, kailangan triple double ang safety natin...=)
buti naman at medyo ok na pakiramdam niyo sir,manalig lang tayo na magtuloy tuloy na ang pag-ginhawa ng pakiramdam niyo
Decided not to do Overhead Press.September 3, 2013
Pull WO
DL:
170x12
200x8
220x6
270x2
BB Row:
70x12
100x10
110x8
Seated Cable Row:
75x15
100x10x2
UG Pulldown:
75x12
100x8
100x10
WG Pulldown:
75x8
75x10x2
Upright Row:
50x12x2
60x8
Kroc Row:
40x12
40x10x2
BB Curl:
60x10x3
Iba talaga ang epekto sa akin kapag nakakain ng maayos, nakakatagal sa bakal at malaking tulong din pala yung paggamit ng CORE kapag nagbubuhat, dati kasi inhale exhale lang ang ginagawa ko...hehe
After being sick of almost a week,i felt like i lose my strength and lose 2kg of my current weight from 77Kg to 75Kg.
So sad, i hope it was all fats...=)
Maraming salamat sir Dreg! kaso stuck-up na ako jan sir, paunti unti na lang ang dagdag ko kasi kailangan din mag-ingat dahil sa kalagayan ng likod ko.
Normal lang yan sir kumpara sa mga masters dito..=)
ayos lang yan. ikanga ni Gary V "kay tagal mo nang nawala, babalik ka din..." LOL! Just keep at it nde mo mamalayan andun ka na ulit sa dati mong strength level.
Comments
(weight of the bar not included)
Current weight: 78.1 Kg
Lower Body WO
Squats:
110x5
140x5
170x5
200x5
225x4
Leg Press:
250x12
340x8
380x8
Lying Leg Curls:
20x12
30x8
45x6
Leg Extensions:
50x12
70x8
90x8
Pull-ups: 5x3,7
Walking Lunges:
25 both sides x 10 steps x 3
Abs Exercise
musta na injury niyo sir?
buti naman at medyo ok na pakiramdam niyo sir,manalig lang tayo na magtuloy tuloy na ang pag-ginhawa ng pakiramdam niyo
( weight of the bar not included )
Pull WO
DL:
150x5
180x5
200x5
240x2
BB Row:
70x12
90x7
105x4
100x5
Seated Cable Row:
60x15
80x12
110x8
135x5
UG Pulldown:
60x15
85x12
115x6
115x4
Kroc Row:
40x10
50x7x2
Upright Row:
30x15
35x12
50x6
DB Shrugs:
45x12
50x10x2
Standing Calf Raise:
150x15
150x12
Sinubukan kong babaan yung weights kasi masakit sa shoulders kapag mabigat na, manipis lang kasi yung foam.
Abs Exercise
(weight of the bar not included)
Push WO
BP:
70x12
85x8
95x6
110x5
130x4
Dips:
7,4,5,5
OHP:
40x12
50x8
60x5
70x3
Incline DB press:
20x12
25x8
25x7
30x5
Arnold press:
10x12
10x10
15x8
25x4
Incline DB flye:
10x12
15x10x2
20x5
Skull crusher:
20x12
20x10x3
Tricep Pulldown:
15x8x4
Mas mahirap gamitin yung pangseated cable row kaysa sa cable machine.
Felt so weak during the training.... =(
Current weight: 78.9 Kg
( weight of the bar not included )
Lower Body WO
Squats:
110x5
140x5
170x5
200x5
230x3
Leg Press:
250x12
350x8
400x8
Lying Leg Curl:
30x12
40x8
35x8
Leg Extensions:
50x12
70x8
95x8
Walking Lunges:
30x10x3
Pull-ups:
7, 5x3
Abs Exercise
(weight of the bar not included)
Pull WO
DL:
150x5
180x5
200x5
250x3
BB Row:
70x12
90x7
80x6
Seated Cable Row:
60x12
80x10
100x8
UG Pulldown:
50x12
60x8
75x8
WG Pulldown:
50x12
60x8
75x8
Upright Row:
30x12
40x12
50x8
DB Shrugs:
50x12x3
Standing Calf Raise:
200x12x3
Push WO
BP:
90x12
105x8
115x8
130x6
150x4
OHP:
60x12
70x8
80x5
90x4
still stuck @ 90
Dips:
10,8,8,5
Arnold Press:
20x10
25x6
20x7
Incline DB Press:
20x12
25x8
30x5
Incline DB Flye:
15x12
15x10x2
SkullCrusher:
30x8x3
Pull WO
DL:
170x5
200x5
220x5
270x2 - no progress =(
BB Rows:
70x12
90x12
110x7
UG Pulldown:
60x12
80x12
100x8
WG Pulldown:
50x12
70x12
85x8
Seated Cable Row:
70x12
100x12
125x8
Upright Row:
30x12
40x12
50x8
BB Curls:
50x12
60x8x2
DB Curl:
20x8x3
BB Shrugs:
110x15
130x12
140x12
Standing Calf Raise:
250x12x3
After a week of no workout
Decided to add rep,Lower the weight.
Will change the weight after I hit my preferred rep with ease.
( Please correct na lang mga sir kung mali yung diskarte ko )
Push WO:
BP:
90x12x2
110x10x2
130x5
OHP:
60x12
60x11
60x10
60x8
Dips:
10,10,8,7
Arnold Press:
20x10
20x8x2
Rear Laterals:
10x12x3
Inlcine db press:
20x6
20x8x2
10x20
Incline db flye:
15x12x2
15x10August 3, 2013
Leg WO:
Squats:
130x10
160x8
190x5
220x5
Leg Press:
250x12
350x8
420x6
Lying leg Curl:
30x12x2
30x8
Leg Extension:
70x12
80x10
90x10
Walking Lunges:
30x10x3
Abs Exercise
ganyan din ako sir kapag nagleg training :P ginagawa ko nagstretch ako every set medyo namiminize kahit papaano :P
Pull WO
DL:
170x10
200x12
220x10
250x5
felt good after doing this..
BB Row:
70x15
100x8x2
Seated Cable Row:
70x15
100x12x2
120x6
UG Pulldown:
50x15
75x12
90x12
WG Pulldown:
50x15
75x12x2
Upright Row:
35x15
45x12
55x10
BB Curls:
55x15
65x10x2
Abs Exercise
Push WO
BP:
95x12x2
115x7x2
95x9
120x3
OHP:
65x10x2
65x8
65x5
Dips:
10,8,6,5
Incline DB press:
20x12x3
Incline DB Flye:
15x10x2
15x8
Arnold Press:
15x10
15x8x2
Not satisfied with my workout.
Lesson learned: Huwag pagsabayin ang puyat at sarap the day before workout.
August 10, 2013
Current Weight: 77.5 kg
Leg WO:
Squats:
130x12
160x10
190x6
220x8
Leg Press:
250x12
350x8
420x8
* Lying Leg Curl:
30x12x3
* this is my weakness
Leg Extensions:
50x15
70x12
90x12
Walking Lunges:
35x10x3
Abs Exercise
Satisfied!
Magbabasketball sana the next day kaso nagyayang umalis si misis...=(
Pull WO
DL:
170x12
200x10
220x7
250x3
BB Row:
70x15
95x10
100x10
UG Pulldown:
55x15
75x15
95x10
WG Pulldown:
55x15
80x8x2
Seated Cable Row:
75x15
100x10x2
Upright Row:
40x15
50x8
60x6
BB Curl:
60x12
60x10
60x8
DB Shrugs:
50x12
55x12x2
Felt so weak during the workout
Current Weight: 76.3KG
Leg WO
Squats:
130x12
160x10
190x6
225x6
Leg Press:
250x12
350x8
400x8
Lying Leg Curl:
30x12x3
Leg Extensions:
50x15
70x12
90x12
Walking Lunges:
35x10x3
DB Shrugs:
50x15x3
Abs Exercise
August 27, 1013
Pull WO
DL:
170x12
200x8
220x6
270x1
BB row:
70x12
90x10
100x10
UG Pulldown:
75x12
85x12
100x8
WG Pulldown:
65x12
75x10
85x8
Seated Cable Row:
80x12x3
Upright Row:
40x15
50x8
60x6
BB Curl:
60x8x3
Push WO
BP:
90x15
110x10x2
120x8
120x6
Dips:
10,10,5,7
Incline DB press:
20x15
25x12x2
Arnold Press:
20x10x3
Skull Crusher:
20x15x3
Cable Tricep Pulldown:
50x12x3
RFS Lateral ( Rear, Front, Side )
Decided not to do Overhead Press.September 3, 2013
Pull WO
DL:
170x12
200x8
220x6
270x2
BB Row:
70x12
100x10
110x8
Seated Cable Row:
75x15
100x10x2
UG Pulldown:
75x12
100x8
100x10
WG Pulldown:
75x8
75x10x2
Upright Row:
50x12x2
60x8
Kroc Row:
40x12
40x10x2
BB Curl:
60x10x3
Iba talaga ang epekto sa akin kapag nakakain ng maayos, nakakatagal sa bakal at malaking tulong din pala yung paggamit ng CORE kapag nagbubuhat, dati kasi inhale exhale lang ang ginagawa ko...hehe
Push WO:
BP:
90x15
110x10x2
120x7
120x6
Dips:
BWx12,10,10,11
Incline DB Press:
20x15
25x12
30x10
Arnold Press:
20x12
25x5
20x8x2
Skull Crusher:
25x12x3
RSF Laterals
September 7,2013
Current Weight: 76.7Kg
Leg WO:
Squats:
130x12
170x8
200x5
230x3
Leg Press:
250x12
350x10
400x10
Lying Leg Curl:
35x12x3
Leg Extensions:
70x12
90x12
100x8
DB Curl/Hammer Curl:
20x12x3
Abs Exercise
September 10, 2013
Pull WO:
DL:
170x12
200x8
220x6
270x2
BB Row:
90x12
100x12
115x10
Seated Cable Row:
80x15
115x12x2
UG Pulldown:
80x12
115x10x2
WG Pulldown:
80x12x3
Upright Row:
50x12
60x12x2
BB Curl:
50x12x2
50x8
Sarap sa pakiramdam!
September 26, 2013
Pull WO
DL:
170x12
200x8
220x6
270x2 - stuck up na ako dito.. =(
BB Row:
90x12
100x10
115x8
Seated Cable Row:
90x15
110x10
120x8
WG Pulldown:
85x12x2
85x8
Underhand Pulldown:
115x12
100x8x3
Upright Row:
50x12x2
50x10
Barbell Curl:
70x12
70x8x2
seated Calf Raise:
100x20x3
After being sick of almost a week,i felt like i lose my strength and lose 2kg of my current weight from 77Kg to 75Kg.
So sad, i hope it was all fats...=)
Current Weight: from 77 Kg to 75 Kg
PUSH WO:
BP:
90x12
100x12
110x8
120x10
130x8
Dips:
BWx10,7,8,7
Incline DB Press:
25x10
25x8
25x6
25x7
Incline DB Flye:
15x10
15x8x2
20x6
Arnold Press:
20x8
20x6x2
20x5
Rear Lats
Front Lats
Pullups
Normal lang yan sir kumpara sa mga masters dito..=)
Current Weight: 75.4Kg
Hindi pa din nakakarecover sa lakas dahil sa sakit pero sinubukan ko kung kaya ko...=)
Leg WO:
Squats:
120x12
170x8
200x5
230x3
230x2
Leg Press:
250x12
300x8
350x8
400x6
Lying Leg Curl:
30x12x3
Leg Extensions:
80x12x3
Barbel Curl:
60x12x3
Db Curl:
15x12x3
Preacher Curl:
30x12x3
October 20, 2013
Basketball
DOMS up until today. DOMS sa Quads, Hamstring at Calves. Damn masakit na masarap..=)
October 21, 2013
Push WO:
BP:
90x12
100x12
110x8
120x8
135x6
Incline BP:
90x8x2
90x5
Incline DB Press:
25x10x2
25x8x2
Incline DB Flye:
15x12x4
Arnold Press:
20x10
20x8
20x7
20x6
* This is my weakness! the Arnold Press!
Rear/Front/Side Laterals
Upright Row:
40x10
50x8x3
Dips:
BWx8,6,6,5
* Should have done this earlier. Masakit na sa pecs while doing this.=)
Skull Crusher:
20x12
30x8x3
Current Weight: 76 Kg
WO:
DL:
130x12
170x8
200x5
220x3
240x1
Parang hindi pa nakakabalik ang strength ko, bagsak ang lift pero ok lang, paunti unti babalik ka din,..=)
BB Row:
90x12
100x10
120x5x2
WG Lat Pulldown:
50x12
80x10
85x8
UG Lat Pulldown:
80x12
90x10
100x8
Seated Cable Row:
100x8x3
Kroc Row:
40x12
45x8x2
BB Curl:
70x12
60x8x2
Hammer Curls:
15x8x3
Preacher Curl:
30x8x3
Weight after WO: 77Kg
1 Kg nadagdag dahil sa water intake...hehehe