Sablay pa din estimate ko sa 1RM ko sa DLs Pfft! >.<
Workout was ok i guess. I was kinda right our plates sa SWI are somewhat (though i may be wrong) heavier compared dun sa extreme. I'm not dissin' the plates or anything its just during the lift the intensity and struggle for the same poundage of 337lbs is different when i was doing it sa extreme compared sa SWI. but like i've said it could be just me because nung nasa extreme kami "fully loaded" ako sa energy because of my pre workout meal compared today that i trained fasted. eitherway all is good and set except for my 1RM :biggrin:
hahaha! oo nga kala ko 1RM ko na yun eh, thanks sa calculator master. according dun mga nasa 370 ang 1RM ko. though iba yung feel nung buhat ko kanina compared dun sa DLs ko sa extreme @ 337lbs. anyhow PR day pa din! though i think kelangan ko na naman iwan tong program na to after this cycle and balik na naman ako sa conditioning na binigay mo hehehe.
Di ko kasi masyadong gets ang program mo kaya di ko makita pattern although in terms of weight nag pro-progress ka naman. Gamitin mo lang yung conditioning pag nag plateau ka na.
yep pag nagstall na talaga ako ulit sa poundage saka lang ako talaga magcoconditioning ulit.
about sa program ko magulo kasi reaction ng ibang body parts ko eh. may body parts ako na mas responsive sa high rep range, ung iba minsan sa low volume workload responsive, though ang setup ng main lifts ko like nung squats and DLs is heavy and low reps tapos ung iba parang assistance na kasunod nun or pampa-pump na. i know its kinda magulo pero mas responsive ang katawan ko sa ganung setup. musta na pala size gains mo sa fst7 master?
Kailan kaya ako aabot sa ganyan haha. DL day ako bukas, sana maka 240lbs man lang haha
Tyagaan talaga yan fafi. isang tip wag katakutan ang mabigat na barbell. magiging bestfriend mo din sya eventually hehehe. pero seriously, madalas kailangan talaga minsan mag review sa form lalo na pag nag-stall ka na sa poundage hehehe, doing "minute" corrections on your form could definitely go a long way sa pagdagdag ng poundage sa lifts. kaya mo yan fafs
Nung nag mixed grip na ako sa DL ko naka dagdag ako nang 35lbs.. Nasisira yung gloves ko sa DL, pudpod na agad dapat pala bili ako strap kapag back day.
yep pag nagstall na talaga ako ulit sa poundage saka lang ako talaga magcoconditioning ulit.
about sa program ko magulo kasi reaction ng ibang body parts ko eh. may body parts ako na mas responsive sa high rep range, ung iba minsan sa low volume workload responsive, though ang setup ng main lifts ko like nung squats and DLs is heavy and low reps tapos ung iba parang assistance na kasunod nun or pampa-pump na. i know its kinda magulo pero mas responsive ang katawan ko sa ganung setup. musta na pala size gains mo sa fst7 master?
Yung sa rep range lang naman sa working sets mo ako naguguluhan kasi parang walang target number of reps kaya mahirap makita yung overall progression bu then again interms of weight eh talaga naman nag progress ka.
Ok naman ang FST-7, may ilan ilan na din na bumabati na mas lumaki arms ko hehehe
Kailan kaya ako aabot sa ganyan haha. DL day ako bukas, sana maka 240lbs man lang haha
Tyagaan talaga yan fafi. isang tip wag katakutan ang mabigat na barbell. magiging bestfriend mo din sya eventually hehehe. pero seriously, madalas kailangan talaga minsan mag review sa form lalo na pag nag-stall ka na sa poundage hehehe, doing "minute" corrections on your form could definitely go a long way sa pagdagdag ng poundage sa lifts. kaya mo yan fafs
Di naman ako takot sa back exercises, sa mga pushing ako takot hahaha
Dapat ko na talagang magreview sa mga form, dati may mental check list ako sa mga compound. Ngayon wala na akong maalala haha
ang target nun usually 7-10 hehehe depende na lang sa body part na tinetrain ko hehehe saka normally kasi ang gauge ko pag pwede nako magdagdag poundage by next session is pag nakakacomplete nako ng 12-15 reps nung exercise on the same poundage so inshort kinukuha ko ung progression ko by repping out the same poundage for at least a couple of weeks. though sometimes kung mdyo curious ako sa maxes ko i do it around 5-8 reps lang tapos super heavy hehehe.
sakin din actually ok size gains ko sa fst7 lalo na sa small muscle groups hehehe i have yet to see distinct results sa large muscle groups pa hehehe.
Kailan kaya ako aabot sa ganyan haha. DL day ako bukas, sana maka 240lbs man lang haha
Tyagaan talaga yan fafi. isang tip wag katakutan ang mabigat na barbell. magiging bestfriend mo din sya eventually hehehe. pero seriously, madalas kailangan talaga minsan mag review sa form lalo na pag nag-stall ka na sa poundage hehehe, doing "minute" corrections on your form could definitely go a long way sa pagdagdag ng poundage sa lifts. kaya mo yan fafs
Di naman ako takot sa back exercises, sa mga pushing ako takot hahaha
Dapat ko na talagang magreview sa mga form, dati may mental check list ako sa mga compound. Ngayon wala na akong maalala haha
importante ang mental checklist fafs lalo na sa una. though IMHO mas importante na you "make your body memorize" the flow of the movement para maging natural na lang sayu yung movement while lifting heavy loads. mahirap din kasi yun na may mabigat na weight nakapatong sayu tapos magiisip ka pa ng gagawin madidistract ka lalo nun.
Nothing much has changed sa poundage than my prev stats last week except i've added 12 more pounds in rack pulls at medyo tinatamad ako mag log. :P
Though yesterday finally na break na ang "ice" sa amin between nung mga "mamaw" dun sa SWI and now we are somewhat friends na hahaha. nakita kasi ako nung isa nung nagra rackpulls ako ang parang mdyo nagtaka lang sya bakit di daw ako gumagamit ng belt for my lift kasi sabi nya "delikado" daw un. sabi ko rackpulls lang naman ginagawa ko so wala masyado strain sa lower back and sabi ko i'm trying to improve my "raw" lifts. tapos akala nila magaan lang yung poundage ko (i was only using the 15kg plates mostly and a couple of 10's and 5 kg plates pro nung binilang nila yung plates sabi nila mabigat na pala binbuhat ko. then mdyo natanong ko kung sino2x sa kanila magcocompy sa cebu (philasia), then sabay tanong din sakin "ikaw? sasampa ka din ba?" (Ha? ako? wahahaha!) tawa na lang ako LOL! sabi ko hindi though i told them i'm into strength training and eventually might venture into PL. Mababit naman sila nakakaintimidate lang talaga kung magpapaintimidate ka. :P Though this i definitely know magakakasundo kami dahil they are also "strong" lifters (hello one-arm DB extension @95lbs!!! O_o) not like the others i've seen na "ampaw" gaya ng sabi ni fafa dalton hehehe. SO ayun kwento mode lang muna wala muna log *tinatamad pako nyan ha?* :P
wow friendly..bakit yung sa gym namin hindi naman ako malaking katawan parang intimidated sila skin...ayaw nila ko kausap..kapag kinausap ko naman stuttering na...hindi na lang ako nagsasalita...ahahaha
ang tawag dun buh "language barrier" LOL! (just kiddin' :P) saka kasi "alog" ka (meaning "nagtatagalog" at least ganun tawag sa mga manileño sa province namin haha) kaya intimidated sila sayu. alam ko hirap magtagalog ang mga taga cebu karamihan pero magaling mag english hehehe.
hindi rin sila kagalingan mag english...seryoso..hindi tlaga...mali yung perception natin na lahat sila mas ma-english kesa tagalog..based on experience kapag pinakilala akong "alog" nanghihina na tlaga sila..parang gusto na mag walk out..ahahaha...
hahaha kamote mdyo olats din pala sa english! though majority ng mga nakausap ko dyan nung napadpad kami dati sa mactan and mandaue hirap lang magtagalog pero acceptable naman ang english nila
buti pa jan naghihina sila, sa amin nung bagong salta ako dun pangbubully kaagad inabot ko eh, yun nga nga lang pumapalag din ako kaya lagi ako nasa guidance counselor's office nung elementary LOL!
ahahaha...yung mga magaling mag english dito eh tulad din ng mga magaling mag english jan stin..may tinapos sa magandang school..half half..pero hindi ko pa natry yung mga taga call center kausapin eh..si khin naman dating calctr pero magaling magtagalog at madaldal tlaga...nahiya nga yung kadaldalan ko eh..
well eventually dun talaga ang plano ko, though matagal pa yun, for now i focus muna talaga in gaining strength and nasa prio list pa din talaga ang pag change ng physique ko (that goal is still intact). I don't think i would be able to handle the "mental" part pagdating pre contest prep sa figure compy. dagdagan pa ang fact na i'm somewhat "epicurean" by nature hehehe. masarap kumain so i don't think depriving myself w/ food just to win a compy would do me any good hehehe.
well eventually dun talaga ang plano ko, though matagal pa yun, for now i focus muna talaga in gaining strength and nasa prio list pa din talaga ang pag change ng physique ko (that goal is still intact). I don't think i would be able to handle the "mental" part pagdating pre contest prep sa figure compy. dagdagan pa ang fact na i'm somewhat "epicurean" by nature hehehe. masarap kumain so i don't think depriving myself w/ food just to win a compy would do me any good hehehe.
Yeah boss DS...
Your "sig" summarizes it 'ol... da best po un hehehe
Standing Side laterals (Controlled movement, no swinging)
Set1: 10x30lbs
Set2-3: 10x40lbs
Set4: 10x45lbs (PR)
One-arm Bent-over DB Rear delt raise
Set1: 10x45bs
Set2-3: 10x50lbs
Set4: 12x60lbs (PR)
DB Shrugs
Set1-3: 15x95lbs (per arm)
Low pulley Side laterals (FST7)
Set1-7: 12-15x10-20lbs
Cable front Facepulls (FST7)
Set1-7: 12-15x50-100lbs
Update update!
Here are my recent progress pics while on IF (i'm eating near maintenance levels up to maintenance levels when it comes to calories) Simply put i'm doing body recomp
Front:
Back:
Sideshots:
Front Flex Shots:
Lat Spread (Ugly pose i know, di pa marunong :P)
Shoulders particularly rear delts (ang body part na gusto magkalaman dati ngayun may onti nang laman hehehe)
Overall I'm pretty sure I got "thicker" compared to my previous pic, it is to be expected since i'm eating a bit more instead going on a deficit. I've been experimenting on my IF regimen and i've noticed that if i've been on a deficit for too long nothing much is changing w/ my body and my energy becomes really low. after attempting to eat near maintenance, energy levels went back to normal, strength gains have gone up further. And eventhough i look thicker now, i think i see more "definitions" now (unless my eyes deceive me) compared to my keto days and i'm pretty sure i've gained more lean mass w/ IF. Now for the next plan i'll incorporate more "serious cardio" sessions in my routine after lifting namely doing Tabatas, HIIT, and BB Complexes to maximize fat burn hehehe. Feel free to comment kung may nakikita kayu mali sa perception ko ng aking progress mga kapatid hehehe. :P
noticeable yung pec development from the front after 3 months. it got firmer dahil nagkakalaman na. mid section shrunk a little too and delts shows improvements too from that FDB pose. tuloy tuloy lang tayo DS within a year sigurado malaki na magbabago sa katawan mo.
oo nga nagbabago na talaga sir milk hehehe and here i thought i was getting stronger, oo naman tuloy2x talaga tayu. lahat ng yan dahil sa madalasang "date" (BROmance! Heloo!!!) natin nyahahaha! serious I owe a lot of it sa tulong mo and for feeding my intensity during training. ayaw ko magpahuli sayu eh, kita mo nga pilit ko hinahabol ung poundages mo kaya lang malayo hahaha! :P
Comments
ano yung PR kuya DS?
Ok din sakin ang 6pm, ok lang kaya nakapaa pag mag squats? haha
Kakasira lang ng tsinelas ko kanina.
WU: Rc Rotations; Deadlifts: 2x10x150lbs, 1x3x253lbs
Working Sets:
Deadlifts
Set1-2: 3-4x350lbs (PR!)
Set3-4: 5x337lbs
Kroc Rows
Set1:10x50lbs
Set2-3: 10x65lbs
Set4: 20x80lbs medyo may konting gamit ng momentum na nung last 3 reps :P
Lat Pulldowns:
Set1: 10x100lbs
Set2: 10x115lbs
Set3: 10x145lbs
Set4: 10x160lbs
Seated Machine Rows (fst7)
Set1-7: 12-15x90-110lbs
Machine Pullovers (fst7)
Set1-7: 12-15x70-100lbs
Sablay pa din estimate ko sa 1RM ko sa DLs Pfft! >.<
Workout was ok i guess. I was kinda right our plates sa SWI are somewhat (though i may be wrong) heavier compared dun sa extreme. I'm not dissin' the plates or anything its just during the lift the intensity and struggle for the same poundage of 337lbs is different when i was doing it sa extreme compared sa SWI. but like i've said it could be just me because nung nasa extreme kami "fully loaded" ako sa energy because of my pre workout meal compared today that i trained fasted. eitherway all is good and set except for my 1RM :biggrin:
Eto this is the most accurate 1RM calculator that I found online.
http://www.timinvermont.com/fitness/orm.htm
Di ko kasi masyadong gets ang program mo kaya di ko makita pattern although in terms of weight nag pro-progress ka naman. Gamitin mo lang yung conditioning pag nag plateau ka na.
about sa program ko magulo kasi reaction ng ibang body parts ko eh. may body parts ako na mas responsive sa high rep range, ung iba minsan sa low volume workload responsive, though ang setup ng main lifts ko like nung squats and DLs is heavy and low reps tapos ung iba parang assistance na kasunod nun or pampa-pump na. i know its kinda magulo pero mas responsive ang katawan ko sa ganung setup. musta na pala size gains mo sa fst7 master?
Tyagaan talaga yan fafi. isang tip wag katakutan ang mabigat na barbell. magiging bestfriend mo din sya eventually hehehe. pero seriously, madalas kailangan talaga minsan mag review sa form lalo na pag nag-stall ka na sa poundage hehehe, doing "minute" corrections on your form could definitely go a long way sa pagdagdag ng poundage sa lifts. kaya mo yan fafs
Yung sa rep range lang naman sa working sets mo ako naguguluhan kasi parang walang target number of reps kaya mahirap makita yung overall progression bu then again interms of weight eh talaga naman nag progress ka.
Ok naman ang FST-7, may ilan ilan na din na bumabati na mas lumaki arms ko hehehe
Di naman ako takot sa back exercises, sa mga pushing ako takot hahaha
Dapat ko na talagang magreview sa mga form, dati may mental check list ako sa mga compound. Ngayon wala na akong maalala haha
sakin din actually ok size gains ko sa fst7 lalo na sa small muscle groups hehehe i have yet to see distinct results sa large muscle groups pa hehehe.
Ano yung FST-7 mo sa arms? Gusto ko kasing mahabol yung arms ko sa size ng tiyan ko haha
importante ang mental checklist fafs lalo na sa una. though IMHO mas importante na you "make your body memorize" the flow of the movement para maging natural na lang sayu yung movement while lifting heavy loads. mahirap din kasi yun na may mabigat na weight nakapatong sayu tapos magiisip ka pa ng gagawin madidistract ka lalo nun.
Nothing much has changed sa poundage than my prev stats last week except i've added 12 more pounds in rack pulls at medyo tinatamad ako mag log. :P
Though yesterday finally na break na ang "ice" sa amin between nung mga "mamaw" dun sa SWI and now we are somewhat friends na hahaha. nakita kasi ako nung isa nung nagra rackpulls ako ang parang mdyo nagtaka lang sya bakit di daw ako gumagamit ng belt for my lift kasi sabi nya "delikado" daw un. sabi ko rackpulls lang naman ginagawa ko so wala masyado strain sa lower back and sabi ko i'm trying to improve my "raw" lifts. tapos akala nila magaan lang yung poundage ko (i was only using the 15kg plates mostly and a couple of 10's and 5 kg plates pro nung binilang nila yung plates sabi nila mabigat na pala binbuhat ko. then mdyo natanong ko kung sino2x sa kanila magcocompy sa cebu (philasia), then sabay tanong din sakin "ikaw? sasampa ka din ba?" (Ha? ako? wahahaha!) tawa na lang ako LOL! sabi ko hindi though i told them i'm into strength training and eventually might venture into PL. Mababit naman sila nakakaintimidate lang talaga kung magpapaintimidate ka. :P Though this i definitely know magakakasundo kami dahil they are also "strong" lifters (hello one-arm DB extension @95lbs!!! O_o) not like the others i've seen na "ampaw" gaya ng sabi ni fafa dalton hehehe. SO ayun kwento mode lang muna wala muna log *tinatamad pako nyan ha?* :P
buti pa jan naghihina sila, sa amin nung bagong salta ako dun pangbubully kaagad inabot ko eh, yun nga nga lang pumapalag din ako kaya lagi ako nasa guidance counselor's office nung elementary LOL!
Yeah boss DS...
Your "sig" summarizes it 'ol... da best po un hehehe
WU: RC Rotations
Working Sets
Standing BB Mil press
Set1: 10x106lbs
Set2: 10x117lbs
Set3: 10x128lbs
Set4: 9x134lbs (PR)
Standing Side laterals (Controlled movement, no swinging)
Set1: 10x30lbs
Set2-3: 10x40lbs
Set4: 10x45lbs (PR)
One-arm Bent-over DB Rear delt raise
Set1: 10x45bs
Set2-3: 10x50lbs
Set4: 12x60lbs (PR)
DB Shrugs
Set1-3: 15x95lbs (per arm)
Low pulley Side laterals (FST7)
Set1-7: 12-15x10-20lbs
Cable front Facepulls (FST7)
Set1-7: 12-15x50-100lbs
Update update!
Here are my recent progress pics while on IF (i'm eating near maintenance levels up to maintenance levels when it comes to calories) Simply put i'm doing body recomp
Front:
Back:
Sideshots:
Front Flex Shots:
Lat Spread (Ugly pose i know, di pa marunong :P)
Shoulders particularly rear delts (ang body part na gusto magkalaman dati ngayun may onti nang laman hehehe)
Overall I'm pretty sure I got "thicker" compared to my previous pic, it is to be expected since i'm eating a bit more instead going on a deficit. I've been experimenting on my IF regimen and i've noticed that if i've been on a deficit for too long nothing much is changing w/ my body and my energy becomes really low. after attempting to eat near maintenance, energy levels went back to normal, strength gains have gone up further. And eventhough i look thicker now, i think i see more "definitions" now (unless my eyes deceive me) compared to my keto days and i'm pretty sure i've gained more lean mass w/ IF. Now for the next plan i'll incorporate more "serious cardio" sessions in my routine after lifting namely doing Tabatas, HIIT, and BB Complexes to maximize fat burn hehehe. Feel free to comment kung may nakikita kayu mali sa perception ko ng aking progress mga kapatid hehehe. :P