Barbell Deep Squat
Set 1 : 100.0x5
Set 2 : 120.0x5
Set 3 : 140.0x5
Set 4 : 170.0x5
Set 5 : 190.0x5 > new pr for reps!
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 180.0x5
Set 3 : 210.0x5
Set 4 : 240.0x5 > 4 solid form, 1 grind to the max ! buti na lang nag basa ulet ako nang starting strength
Leg Press
Set 1 : 210.0x12
Set 2 : 250.0x12
Set 3 : 250.0x12
Leg Extensions
Set 1 : 90.0x15
Set 2 : 90.0x15
Set 3 : 100.0x15
Lying Leg Curls
Set 1 : 40.0x15
Set 2 : 45.0x12
Set 3 : 45.0x14
Seated Calf Raise
Set 1 : 120.0x20
Set 2 : 120.0x20
Set 3 : 120.0x20
Pull Ups
Set 1 : 8 Lap
Set 2 : 7 Lap
Set 3 : 5 Lap
Hammer Grip Pull Up
Set 1 : 0.0x7
Set 2 : 0.0x7
Set 3 : 0.0x7
Barbell Bent Over Row
Set 1 : 70.0x10
Set 2 : 90.0x10
Set 3 : 100.0x10
Set 4 : 110.0x10
Set 5 : 130.0x5
Wide Grip Lat Pulldown
Set 1 : 14.0x10
Set 2 : 14.0x11
Set 3 : 14.0x12
Cable Seated Row
Set 1 : 13.0x10
Set 2 : 13.0x10
Set 3 : 13.0x10
Lying T Bar Machine Row
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 60.0x10
Dumbbell One Arm Row
Set 1 : 45.0x12
Set 2 : 50.0x12
Set 3 : 50.0x12
Dumbbell Shoulder Press
Set 1 : 45.0x12
Set 2 : 45.0x12
Set 3 : 45.0x11
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Barbell Up Right Row
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 60.0x10
Cable Rope Face Pull
Set 1 : 8.0x15
Set 2 : 9.0x12
Set 3 : 9.0x12
**********************************
September 20 2014
Barbell Deep Squat
Set 1 : 100.0x5
Set 2 : 120.0x5
Set 3 : 140.0x5
Set 4 : 170.0x5
Set 5 : 190.0x5
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 180.0x5
Set 3 : 210.0x5
Set 4 : 240.0x4
Leg Press
Set 1 : 210.0x12
Set 2 : 250.0x12
Set 3 : 250.0x12
Leg Extensions
Set 1 : 90.0x15
Set 2 : 100.0x12
Set 3 : 100.0x12
Lying Leg Curls
Set 1 : 40.0x15
Set 2 : 45.0x15
Set 3 : 45.0x15
Seated Calf Raise
Set 1 : 120.0x20
Set 2 : 120.0x20
Set 3 : 120.0x20
Done!Form check on DEADLIFT
after reading /watching Starting Strenght ( 3rd edition ), tried rebuilding my deadllift form ( due to my hips shoot up first on DL )
*** What I've noticed was the weird angle on my lower back, also when I had my friend critique my form, what he told me was parang ang baba daw nang bar. So what I did was after the next DL session, I measured the distance between the bar to the floor. It was 6 Inches, As per Starting Strength, It was supposed to be 8 - 9 Inches. So parang naka deficit DL ako.:duh:
calling @badass_vinch , @Core , @jettie , I'm having a second thought kung isasama ko pa ba ang Conventional DL sa routine ko. Since mukha na syang Deficit, Bat di na lang deficit DL OR switch ako romanian / Stiff leg Deadlift.
bakit di mo na lang lagyan ng plates yung magkabilang side para umangat? para hindi masyado mababa
actually ginagawa ko to dati, kaya lang sobrang ingay pag binababa ko brah, nasaway na rin ako nang bantay dito kaya di ko na ginagawa.
bro, pa check yung vid, na we weiduhan ako sa likod ko eh, parang di pantay yung upper and lower back ko, kitang kita sya sa 2nd vid ( this is the reason why filmed it on diff angle ),
parang di normal haha!
sit back lang bro para bumaba ng konti lang naman yung hips mo pero siguro epekto ng mababa masyado diameter ng 35lbs na dalawampiso.
First lift mo okay naman maliban sa mataas ng bahagya hips mo pero ilockout mo ng maayos ( knees lock at standing straight para full ROM ).
2nd reps nag jerk ka na so nagbutt wink na ng bahagya so medyo nagcurve yung low back ( o dahil sa garter ng shorts kaya mukhang curve ) mo plus mababa bar and same lockouts. Imagine mo na lang na magpapapicture ka sa lockout ganun..
3rd same jerking , so napupunta lahat sa hips at hams, sa tingin ko nawawala yung core involvement.
Pero overall okay naman, pananaw ko lang naman yun bilang nag deadlift.. minsan mali rin ako hehe. basta bro gamitin mo core mo di lang hams, hips, lowback at braso.
First lift mo okay naman maliban sa mataas ng bahagya hips mo pero ilockout mo ng maayos ( knees lock at standing straight para full ROM ).
I tried ibaba yung hips, pero sa ascend, nauuna rin yung hips sa pag angat, hehe!
2nd reps nag jerk ka na so nagbutt wink na ng bahagya so medyo nagcurve yung low back ( o dahil sa garter ng shorts kaya mukhang curve ) mo plus mababa bar and same lockouts. Imagine mo na lang na magpapapicture ka sa lockout ganun..
dahil sa garter nang shorts ko? ..hmmm.. uu nga noh? try ko nga mag itaas hanggang pusod short ko, hehe!
3rd same jerking , so napupunta lahat sa hips at hams, sa tingin ko nawawala yung core involvement.
this↑ I'll try practicing valsalva breathing para brace yung core, might help me with the rounded lower back na rin.
I tried ibaba yung hips, pero sa ascend, nauuna rin yung hips sa pag angat, hehe!
Meaning hindi mo pa praktisado brah! Bumibitaw ang movements especially sa core! Kasi sa tingin ko pag medyo mababa yung hips gagana yung hams, core, hips, lowback, braso sa initial. Yun ang napapansin ko pag nag conv DL ako pag binabaan ko hips vs medya mataas , napupunta sa hams at upper back ( taena dito ako na injury ata haha )
dahil sa garter nang shorts ko? ..hmmm.. uu nga noh? try ko nga mag itaas hanggang pusod short ko, hehe!
wag ka na lang magshorts ahaha
this↑ I'll try practicing valsalva breathing para brace yung core, might help me with the rounded lower back na rin.
Pwede rin ingat lang baka mahimatay haha lalo na kung heavy. Pero wag mo muna masyado isipin technicalities buhat lang, on the way mo naman makukuha yan. Kesyo bawas ka ng bawas kakaisip ng detalye, sabi nga ni boss vinch sakin " wag ka masyado technical, karga lang as long as alam mo safe ka sa ginagawa mo na hindi talagang maling mali" banat lang!
Meaning hindi mo pa praktisado brah! Bumibitaw ang movements especially sa core! Kasi sa tingin ko pag medyo mababa yung hips gagana yung hams, core, hips, lowback, braso sa initial. Yun ang napapansin ko pag nag conv DL ako pag binabaan ko hips vs medya mataas , napupunta sa hams at upper back ( taena dito ako na injury ata haha )
eto brah yung referrence ko about sa DL,
wag ka na lang magshorts ahaha
ay wag, baka ma kasuhan ako nang indecent exposure haha!
Pwede rin ingat lang baka mahimatay haha lalo na kung heavy. Pero wag mo muna masyado isipin technicalities buhat lang, on the way mo naman makukuha yan. Kesyo bawas ka ng bawas kakaisip ng detalye, sabi nga ni boss vinch sakin " wag ka masyado technical, karga lang as long as alam mo safe ka sa ginagawa mo na hindi talagang maling mali" banat lang!
Actually the main reason bat gusto kong i correct yung form ko eh dahil ang bagal bago ako mag dag dag nang poundage sa DL, parang a month bago ko maka 5 reps sa top set ko.
Just my hunch, could be because pinagsasabay ko Squat and DL din kaya? since sa squat pa lang taxed na yung CNS ko, barya barya energy na lang natitira sa DL?
kumbaga nakasabit lang sa kamay mo yung bar sa starting position. tapos parang isquat mo hangang umangat sa floor. tsaka mo hatakin pag nasa tuhod na. check mo hack squats parang ganun.
kumbaga nakasabit lang sa kamay mo yung bar sa starting position. tapos parang isquat mo hangang umangat sa floor. tsaka mo hatakin pag nasa tuhod na. check mo hack squats parang ganun.
Gets ko na! kita ko sa YT, pero sir vinch pansin ko lang, in order for me to do it, I need to drop my hips tama ba?
kumbaga nakasabit lang sa kamay mo yung bar sa starting position. tapos parang isquat mo hangang umangat sa floor. tsaka mo hatakin pag nasa tuhod na. check mo hack squats parang ganun.
Gets ko na! kita ko sa YT, pero sir vinch pansin ko lang, in order for me to do it, I need to drop my hips tama ba?
para ka lang tatayo from squat pag lumagpas na yung bar sa tuhod mo, pull mo na
Sa nakikita ko kasi, medyo tight yung abductors mo and hammies, kaya hirap ka iactivate yung legs mo,
Question:
1. May tendency ba na pag nagssquat ka yung tuhod mo from your stance parang nag narrow pag execute ng squat?
2. minsan ba parang napapa tiptoe ka or umaangat yung feet mo from flat sa floor pag nag eexecute ka ng oly lifts?
Will try this on my DL day, ( provided that my shin heal, accidentally bumped it on weights, nag ube tuloi na sugat ) also plano kong ilipat yung DL during back days instead na kasabay siya nang Squat, sobrang fried CNS ko, it is doing me more harm than gainz,
Update on my weight
from 165 lbs. went down to 155 lbs.
no change when it comes to strength ( though grind to the max ako )
190 ( +20 lbs bar) on squat
240 ( +20 lbs bar ) on DL
90 ( +20 lbs bar ) on OHP
150 ( +20 lbs. bar ) on BP
I know, I messed up! Currently not counting my macros, definitely not hitting my macros since may mga time na gutom na gutom ako, in contrast nung nagbibilang ako. Also,fucked up rest time, may mga araw na 2 - 3 hours lang tulog ko as well as every week bumabyahe ako sa San Pablo laguna since malapit na Kasal ko. Pero thankful na din ako sa experience na to, nang dahil dito, it really hit me ( hard ) how important is your nutrition and rest. At least I learned it that hard way ( charge to experience. ) :sport:
tagal ding di nakapag log
still active sa gym, natigil lang nang isang linggo dahil sa kasal ko as well as injured my lower back again on DL ( twice.. ughh :banghead::banghead::duh::duh: )
October 13
Barbell Bench Press
Set 1 : 70.0x10
Set 2 : 100.0x5
Set 3 : 110.0x5
Set 4 : 150.0x3
Set 5 : 120.0x5
Set 6 : 120.0x8
Pull Ups
Set 1 : 0.0x8
Set 2 : 0.0x8
Set 3 : 0.0x6
Barbell Standing Military Press
Set 1 : 70.0x5
Set 2 : 80.0x5
Set 3 : 90.0x2
Set 4 : 80.0x5
Dumbbell Shoulder Press
Set 1 : 50.0x6
Set 2 : 50.0x8
Set 3 : 50.0x10
Barbell Curl
Set 1 : 50.0x10
Set 2 : 60.0x8
Set 3 : 60.0x10
Barbell Bent Over Row
Set 1 : 70.0x10
Set 2 : 90.0x10
Set 3 : 110.0x8
Set 4 : 120.0x6
Set 5 : 140.0x5
Set 6 : 0.0x8
Tricep Dips
Set 1 : 0.0x12
Set 2 : 0.0x12
Set 3 : 0.0x9
Dumbbell Standing One Arm Triceps Extension
Set 1 : 15.0x12
Set 2 : 15.0x12
*************************
October 14
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 180.0x5
Set 3 : 210.0x4
Set 4 : 180.0x5
( I injured my lower back last Lower Body Work out, I thought ok na sya since naipahinga ko na nang mga 3 days, di pa pala.. slight irritation on my lower back occurs I may change my stance from Conventiona Dl to Sumo )
Barbell Squat
Set 1 : 100.0x5
Set 2 : 140.0x5
# di na kaya, drained na drained na ko sa Deadlift pa lang.. as well as my lower back is troubling me.
Leg Press
Set 1 : 210.0x10
Set 2 : 260.0x10
Set 3 : 260.0x10
Leg Extensions
Set 1 : 90.0x15
Set 2 : 90.0x12
Set 3 : 100.0x12
Lying Leg Curls
Set 1 : 35.0x16
Set 2 : 40.0x15
Set 3 : 45.0x10
Seated Calf Raise
Set 1 : 110.0x25
Set 2 : 110.0x25
Set 3 : 110.0x30
change my program from PHAT to wendler 5 / 3 / 1 ( with customized accessory exercise )
November 3
Press ( OHP)
warm up : 40 x5
warm up : 50x5
warm up : 60 x3
set one: 70 x5
set two: 80 x3
set three: 90 x3
Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x10
Set 3 : 0.0x9
Barbell Incline Bench Press
Set 1 : 90.0x10
Set 2 : 100.0x10
Set 3 : 110.0x8
Dumbbell Bench Press
Set 1 : 50.0x10
Set 2 : 55.0x10
Set 3 : 60.0x9
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 14.0x12
Set 3 : 15.0x12
Dumbbell Standing Triceps Extension
Set 1 : 45.0x15
Set 2 : 45.0x15
Set 3 : 50.0x12
done!
***************
November 4
recently deload to deadlift as to im trying to improve my form,
Deadlift
warm up : 100 x5
warm up : 100 x5
warm up : 120 x3
set one: 160 x5
set two: 180 x3
set three: 200 x3
Barbell Front Squat
Set 1 : 40.0x10
Set 2 : 50.0x8
Set 3 : 70.0x10
Set 4 : 70.0x10
Leg Press
Set 1 : 210.0x15
Set 2 : 250.0x10
Set 3 : 250.0x12
Leg Extensions
Set 1 : 90.0x15
Set 2 : 100.0x10
Set 3 : 100.0x10
done!
for form check purpose only
I was supposed to switch to sumo DL unfortunately, my hips is killing me during the lift of the bar.
180 ( + 20 lbs bar )
could definitely see the lower back rounding.. need to work on that.
The bar was too close.
Notice, how the bar path travels on the side. Especially, with respect of the angle of the arm to the floor.
thank you for this sir @core, the bar is actually in the middle of my foot ( during the set up that is, after the lift, YOLO na, haha! ) my shin touches the bar during the set up so with my hips lowered, I was assuming that I have the correct stance, are we talking about the eccentric part of the lift( yung pag baba nang bar?)
also, did you notice the rounding of my lower back? After my deadlift session, expect that my lower back will be sore for 2 - 3 days ( since lage akong naka upo sa trabaho and air-conditioned din sa office, feeling ko it aggravated more the soreness on my lower back). Deadlift has been the most challenging exercise for me ( compared to BP, squat and OHP . One miss and mostly injury nakukuha ko). I am kinda skeptical if I wanted to continue incorporating DL on my routine since parang nagiging counter productive na to sakin ( naka ilang deload na rin ako para lang mapag aralan ung proper form )
Hi! Good points from Core your body should not have to adjust with the bar being too close. Dapat sakto lang yung distance so the travel of the bar will be a straight line.
About sa lower back problem mo. might have something to do with your lock out. Hina hyperextend mo back yung lower back mo to lock out the weight on top of the lift. The deadlift is finished with you kind of pressing with your legs to stand the weight up and driving your hips forward. Glutes mo yung pang lolock out mo halos para siyang mej hip thrust k@ntot movement, not your lower back. Stand straight lang and not lagpas duon.
Don't remove the DL's from your routine, napaka beneficial, just use a lighter load and practice. Nuod ka youtube vids. Ganyan rin ako sa simula swear.
Hina hyperextend mo back yung lower back mo to lock out the weight on top of the lift. The deadlift is finished with you kind of pressing with your legs to stand the weight up and driving your hips forward.
come to think of it, yeah, I'm hyper extending, will keep this in mind on my next DL session.
also with the bar too close to me, I'll re check my stance just to make sure,
yung travel ng bar dapat vertical lang. perpendicular sa floor. Napansin ko yung travel ng bar straight from ground, pero dun sa above the knees medyo lumiliko ng konti.
Comments
Barbell Deep Squat
Set 1 : 100.0x5
Set 2 : 120.0x5
Set 3 : 140.0x5
Set 4 : 170.0x5
Set 5 : 190.0x5 > new pr for reps!
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 180.0x5
Set 3 : 210.0x5
Set 4 : 240.0x5 > 4 solid form, 1 grind to the max ! buti na lang nag basa ulet ako nang starting strength
Leg Press
Set 1 : 210.0x12
Set 2 : 250.0x12
Set 3 : 250.0x12
Leg Extensions
Set 1 : 90.0x15
Set 2 : 90.0x15
Set 3 : 100.0x15
Lying Leg Curls
Set 1 : 40.0x15
Set 2 : 45.0x12
Set 3 : 45.0x14
Seated Calf Raise
Set 1 : 120.0x20
Set 2 : 120.0x20
Set 3 : 120.0x20
Done!
Pull Ups
Set 1 : 8 Lap
Set 2 : 7 Lap
Set 3 : 5 Lap
Hammer Grip Pull Up
Set 1 : 0.0x7
Set 2 : 0.0x7
Set 3 : 0.0x7
Barbell Bent Over Row
Set 1 : 70.0x10
Set 2 : 90.0x10
Set 3 : 100.0x10
Set 4 : 110.0x10
Set 5 : 130.0x5
Wide Grip Lat Pulldown
Set 1 : 14.0x10
Set 2 : 14.0x11
Set 3 : 14.0x12
Cable Seated Row
Set 1 : 13.0x10
Set 2 : 13.0x10
Set 3 : 13.0x10
Lying T Bar Machine Row
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 60.0x10
Dumbbell One Arm Row
Set 1 : 45.0x12
Set 2 : 50.0x12
Set 3 : 50.0x12
Dumbbell Shoulder Press
Set 1 : 45.0x12
Set 2 : 45.0x12
Set 3 : 45.0x11
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Barbell Up Right Row
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 60.0x10
Cable Rope Face Pull
Set 1 : 8.0x15
Set 2 : 9.0x12
Set 3 : 9.0x12
**********************************
September 20 2014
Barbell Deep Squat
Set 1 : 100.0x5
Set 2 : 120.0x5
Set 3 : 140.0x5
Set 4 : 170.0x5
Set 5 : 190.0x5
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 180.0x5
Set 3 : 210.0x5
Set 4 : 240.0x4
Leg Press
Set 1 : 210.0x12
Set 2 : 250.0x12
Set 3 : 250.0x12
Leg Extensions
Set 1 : 90.0x15
Set 2 : 100.0x12
Set 3 : 100.0x12
Lying Leg Curls
Set 1 : 40.0x15
Set 2 : 45.0x15
Set 3 : 45.0x15
Seated Calf Raise
Set 1 : 120.0x20
Set 2 : 120.0x20
Set 3 : 120.0x20
Done!Form check on DEADLIFT
after reading /watching Starting Strenght ( 3rd edition ), tried rebuilding my deadllift form ( due to my hips shoot up first on DL )
*** What I've noticed was the weird angle on my lower back, also when I had my friend critique my form, what he told me was parang ang baba daw nang bar. So what I did was after the next DL session, I measured the distance between the bar to the floor. It was 6 Inches, As per Starting Strength, It was supposed to be 8 - 9 Inches. So parang naka deficit DL ako.:duh:
calling @badass_vinch , @Core , @jettie , I'm having a second thought kung isasama ko pa ba ang Conventional DL sa routine ko. Since mukha na syang Deficit, Bat di na lang deficit DL OR switch ako romanian / Stiff leg Deadlift.
70 lbs ( +20lbs bar )x 5
200lbs( +20lbs bar ) x 3reps( ? )
240( +20lbs bar ) x 2 reps
actually ginagawa ko to dati, kaya lang sobrang ingay pag binababa ko brah, nasaway na rin ako nang bantay dito kaya di ko na ginagawa.
bro, pa check yung vid, na we weiduhan ako sa likod ko eh, parang di pantay yung upper and lower back ko, kitang kita sya sa 2nd vid ( this is the reason why filmed it on diff angle ),
parang di normal haha!
First lift mo okay naman maliban sa mataas ng bahagya hips mo pero ilockout mo ng maayos ( knees lock at standing straight para full ROM ).
2nd reps nag jerk ka na so nagbutt wink na ng bahagya so medyo nagcurve yung low back ( o dahil sa garter ng shorts kaya mukhang curve ) mo plus mababa bar and same lockouts. Imagine mo na lang na magpapapicture ka sa lockout ganun..
3rd same jerking , so napupunta lahat sa hips at hams, sa tingin ko nawawala yung core involvement.
Pero overall okay naman, pananaw ko lang naman yun bilang nag deadlift.. minsan mali rin ako hehe. basta bro gamitin mo core mo di lang hams, hips, lowback at braso.
dahil sa garter nang shorts ko? ..hmmm.. uu nga noh? try ko nga mag itaas hanggang pusod short ko, hehe!
this↑ I'll try practicing valsalva breathing para brace yung core, might help me with the rounded lower back na rin.
Meaning hindi mo pa praktisado brah! Bumibitaw ang movements especially sa core! Kasi sa tingin ko pag medyo mababa yung hips gagana yung hams, core, hips, lowback, braso sa initial. Yun ang napapansin ko pag nag conv DL ako pag binabaan ko hips vs medya mataas , napupunta sa hams at upper back ( taena dito ako na injury ata haha )
wag ka na lang magshorts ahaha
Pwede rin ingat lang baka mahimatay haha lalo na kung heavy. Pero wag mo muna masyado isipin technicalities buhat lang, on the way mo naman makukuha yan. Kesyo bawas ka ng bawas kakaisip ng detalye, sabi nga ni boss vinch sakin " wag ka masyado technical, karga lang as long as alam mo safe ka sa ginagawa mo na hindi talagang maling mali" banat lang!
eto brah yung referrence ko about sa DL,
ay wag, baka ma kasuhan ako nang indecent exposure haha!
Actually the main reason bat gusto kong i correct yung form ko eh dahil ang bagal bago ako mag dag dag nang poundage sa DL, parang a month bago ko maka 5 reps sa top set ko.
Just my hunch, could be because pinagsasabay ko Squat and DL din kaya? since sa squat pa lang taxed na yung CNS ko, barya barya energy na lang natitira sa DL?
like Leg Drive Sir Vinch? di ko na gets heheh!
Gets ko na! kita ko sa YT, pero sir vinch pansin ko lang, in order for me to do it, I need to drop my hips tama ba?
para ka lang tatayo from squat pag lumagpas na yung bar sa tuhod mo, pull mo na
Sa nakikita ko kasi, medyo tight yung abductors mo and hammies, kaya hirap ka iactivate yung legs mo,
Question:
1. May tendency ba na pag nagssquat ka yung tuhod mo from your stance parang nag narrow pag execute ng squat?
2. minsan ba parang napapa tiptoe ka or umaangat yung feet mo from flat sa floor pag nag eexecute ka ng oly lifts?
that was the case before, but since figuring out the bar placement at the foot and the right path of the bar sa lift, di na ngayon,
Barbell Bench Press
Set 1 : 70.0x5
Set 2 : 90.0x5
Set 3 : 110.0x5
Set 4 : 120.0x5
Set 5 : 150.0x3
Set 6 : 120.0x8
Pull Ups
Set 1 : 0.0x7
Set 2 : 0.0x8
Set 3 : 0.0x8
Cable Lower Chest Raise
Set 1 : 40.0x12
Set 2 : 50.0x8
Set 3 : 50.0x6
Barbell Standing Military Press
Set 1 : 50.0x5
Set 2 : 70.0x5
Set 3 : 90.0x5
Set 4 : 70.0x7
Dumbbell Shoulder Press
Set 1 : 45.0x8
Set 2 : 50.0x6
Set 3 : 50.0x5
Barbell Curl
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 60.0x8
Barbell Bent Over Row
Set 1 : 70.0x10
Set 2 : 90.0x10
Set 3 : 100.0x10
Set 4 : 120.0x8
Set 5 : 140.0x5
Tricep Dips
Set 1 : 0.0x12
Set 2 : 0.0x12
Set 3 : 0.0x12
Dumbbell Standing One Arm Triceps Extension
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 20.0x12
Done!
September 24 2014
Barbell Bent Over Row
Set 1 : 70.0x10
Set 2 : 90.0x10
Set 3 : 100.0x10
Set 4 : 120.0x8
Set 5 : 140.0x6
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 14.0x12
Set 3 : 14.0x12
Cable Seated Row
Set 1 : 13.0x10
Set 2 : 13.0x11
Set 3 : 14.0x10
Lying T Bar Machine Row
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 60.0x10
Dumbbell One Arm Row
Set 1 : 45.0x15
Set 2 : 50.0x15
Set 3 : 50.0x15
Dumbbell Shoulder Press
Set 1 : 45.0x12
Set 2 : 45.0x10
Set 3 : 45.0x10
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x10
Set 3 : 15.0x15
Barbell Up Right Row
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 60.0x10
Cable Rope Face Pull
Set 1 : 8.0x15
Set 2 : 9.0x12
Set 3 : 9.0x12
Done!
***
After so much research, was able to identify the weird rounding on my lower back,
so... I stumbled on this vid by candito training HQ,
Will try this on my DL day, ( provided that my shin heal, accidentally bumped it on weights, nag ube tuloi na sugat ) also plano kong ilipat yung DL during back days instead na kasabay siya nang Squat, sobrang fried CNS ko, it is doing me more harm than gainz,
Update on my weight
from 165 lbs. went down to 155 lbs.
no change when it comes to strength ( though grind to the max ako )
190 ( +20 lbs bar) on squat
240 ( +20 lbs bar ) on DL
90 ( +20 lbs bar ) on OHP
150 ( +20 lbs. bar ) on BP
I know, I messed up! Currently not counting my macros, definitely not hitting my macros since may mga time na gutom na gutom ako, in contrast nung nagbibilang ako. Also,fucked up rest time, may mga araw na 2 - 3 hours lang tulog ko as well as every week bumabyahe ako sa San Pablo laguna since malapit na Kasal ko. Pero thankful na din ako sa experience na to, nang dahil dito, it really hit me ( hard ) how important is your nutrition and rest. At least I learned it that hard way ( charge to experience. ) :sport:
2 days may lbm and kahapon naman sobrang sakit nang ulo ko, bad trip!
hopefully bukas maka himas na nang bakal
Barbell Bent Over Row
Set 1 : 70.0x10
Set 2 : 90.0x10
Set 3 : 100.0x10
Set 4 : 120.0x8
Set 5 : 140.0x5
Cable Seated Row
Set 1 : 13.0x10
Set 2 : 14.0x10
Set 3 : 15.0x12 > New PR!
T Bar Machine Row
Set 1 : 50.0x12
Set 2 : 60.0x12
Set 3 : 60.0x12
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 14.0x12
Set 3 : 14.0x12
Dumbbell One Arm Row
Set 1 : 45.0x15
Set 2 : 50.0x15
Set 3 : 50.0x15
Dumbbell Shoulder Press
Set 1 : 45.0x12
Set 2 : 45.0x10
Set 3 : 45.0x12
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Barbell Up Right Row
Set 1 : 50.0x10
Set 2 : 50.0x12
Set 3 : 60.0x10
Cable Rope Face Pull
Set 1 : 8.0x15
Set 2 : 9.0x12
Set 3 : 9.0x12
Done!
Barbell Bench Press
Set 1 : 70.0x10
Set 2 : 100.0x8
Set 3 : 110.0x5
Set 4 : 120.0x5
Set 5 : 150.0x4
Set 6 : 120.0x8
Pull Ups
Set 1 : 0.0x8
Set 2 : 0.0x8
Set 3 : 0.0x8
Cable Lower Chest Raise
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 40.0x12
Barbell Standing Military Press
Set 1 : 70.0x5
Set 2 : 70.0x5
Set 3 : 90.0x3
Set 4 : 70.0x7
Dumbbell Shoulder Press
Set 1 : 50.0x6
Set 2 : 50.0x7
Set 3 : 50.0x7
Barbell Curl
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 60.0x9
Tricep Dips
Set 1 : 0.0x12
Set 2 : 0.0x12
Set 3 : 0.0x12
Dumbbell Standing One Arm Triceps Extension
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 20.0x10
Done!
***************************
August 30 2014
Barbell Deep Squat
Set 1 : 100.0x5
Set 2 : 120.0x5
Set 3 : 140.0x5
Set 4 : 170.0x5
Set 5 : 190.0x3
Set 6 : 140.0x8
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 180.0x5
Set 3 : 210.0x4
Set 4 : 240.0x0
Done!
*************
October 2 2014
Dumbbell Bench Press
Set 1 : 55.0x10
Set 2 : 60.0x10
Set 3 : 60.0x10
Dumbbell Incline Bench Press
Set 1 : 45.0x12
Set 2 : 50.0x8
Set 3 : 50.0x8
Leverage Incline Chest Press
Set 1 : 110.0x12
Set 2 : 110.0x10
Set 3 : 130.0x8
Dumbbell Incline Fly
Set 1 : 15.0x10
Set 2 : 25.0x10
Set 3 : 25.0x15
Dumbbell Bicep Curl
Set 1 : 25.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Dumbbell Hammer Curls
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Dumbbell Incline Curl
Set 1 : 25.0x10
Set 2 : 25.0x8
Set 3 : 25.0x9
Cable Rope Triceps Pushdown
Set 1 : 9.0x12
Set 2 : 10.0x12
Set 3 : 10.0x12
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 40.0x15
Set 3 : 40.0x14
Cable Rope Face Pull
Set 1 : 8.0x15
Set 2 : 9.0x15
Set 3 : 9.0x15
Done!
************************
October 3 2014
Barbell Squat
Set 1 : 100.0x5
Set 2 : 140.0x5
Set 3 : 170.0x5
Set 4 : 200.0x4 >> NewPR!!
Set 5 : 140.0x8
snatch grip deadlift
Set 1 : 100.0x7
Set 2 : 140.0x5
Set 3 : 140.0x5
Set 4 : 170.0x5
Set 5 : 200.0x3
Leg Press
Set 1 : 210.0x12
Set 2 : 250.0x12
Set 3 : 250.0x12
Leg Extensions
Set 1 : 90.0x12
Set 2 : 100.0x15
Set 3 : 100.0x12
Lying Leg Curls
Set 1 : 40.0x15
Set 2 : 45.0x13
Set 3 : 45.0x12
Seated Calf Raise
Set 1 : 120.0x20
Set 2 : 120.0x20
Set 3 : 120.0x20
Done!
still active sa gym, natigil lang nang isang linggo dahil sa kasal ko as well as injured my lower back again on DL ( twice.. ughh :banghead::banghead::duh::duh: )
October 13
Barbell Bench Press
Set 1 : 70.0x10
Set 2 : 100.0x5
Set 3 : 110.0x5
Set 4 : 150.0x3
Set 5 : 120.0x5
Set 6 : 120.0x8
Pull Ups
Set 1 : 0.0x8
Set 2 : 0.0x8
Set 3 : 0.0x6
Barbell Standing Military Press
Set 1 : 70.0x5
Set 2 : 80.0x5
Set 3 : 90.0x2
Set 4 : 80.0x5
Dumbbell Shoulder Press
Set 1 : 50.0x6
Set 2 : 50.0x8
Set 3 : 50.0x10
Barbell Curl
Set 1 : 50.0x10
Set 2 : 60.0x8
Set 3 : 60.0x10
Barbell Bent Over Row
Set 1 : 70.0x10
Set 2 : 90.0x10
Set 3 : 110.0x8
Set 4 : 120.0x6
Set 5 : 140.0x5
Set 6 : 0.0x8
Tricep Dips
Set 1 : 0.0x12
Set 2 : 0.0x12
Set 3 : 0.0x9
Dumbbell Standing One Arm Triceps Extension
Set 1 : 15.0x12
Set 2 : 15.0x12
*************************
October 14
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 180.0x5
Set 3 : 210.0x4
Set 4 : 180.0x5
( I injured my lower back last Lower Body Work out, I thought ok na sya since naipahinga ko na nang mga 3 days, di pa pala.. slight irritation on my lower back occurs I may change my stance from Conventiona Dl to Sumo )
Barbell Squat
Set 1 : 100.0x5
Set 2 : 140.0x5
# di na kaya, drained na drained na ko sa Deadlift pa lang.. as well as my lower back is troubling me.
Leg Press
Set 1 : 210.0x10
Set 2 : 260.0x10
Set 3 : 260.0x10
Leg Extensions
Set 1 : 90.0x15
Set 2 : 90.0x12
Set 3 : 100.0x12
Lying Leg Curls
Set 1 : 35.0x16
Set 2 : 40.0x15
Set 3 : 45.0x10
Seated Calf Raise
Set 1 : 110.0x25
Set 2 : 110.0x25
Set 3 : 110.0x30
Done!!
di na masyadong nakakapag log dito, pero consistent pa rin sa pag bubuhat,
face of a happy kid
change my program from PHAT to wendler 5 / 3 / 1 ( with customized accessory exercise )
November 3
Press ( OHP)
warm up : 40 x5
warm up : 50x5
warm up : 60 x3
set one: 70 x5
set two: 80 x3
set three: 90 x3
Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x10
Set 3 : 0.0x9
Barbell Incline Bench Press
Set 1 : 90.0x10
Set 2 : 100.0x10
Set 3 : 110.0x8
Dumbbell Bench Press
Set 1 : 50.0x10
Set 2 : 55.0x10
Set 3 : 60.0x9
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 14.0x12
Set 3 : 15.0x12
Dumbbell Standing Triceps Extension
Set 1 : 45.0x15
Set 2 : 45.0x15
Set 3 : 50.0x12
done!
***************
November 4
recently deload to deadlift as to im trying to improve my form,
Deadlift
warm up : 100 x5
warm up : 100 x5
warm up : 120 x3
set one: 160 x5
set two: 180 x3
set three: 200 x3
Barbell Front Squat
Set 1 : 40.0x10
Set 2 : 50.0x8
Set 3 : 70.0x10
Set 4 : 70.0x10
Leg Press
Set 1 : 210.0x15
Set 2 : 250.0x10
Set 3 : 250.0x12
Leg Extensions
Set 1 : 90.0x15
Set 2 : 100.0x10
Set 3 : 100.0x10
done!
for form check purpose only
I was supposed to switch to sumo DL unfortunately, my hips is killing me during the lift of the bar.
180 ( + 20 lbs bar )
could definitely see the lower back rounding.. need to work on that.
The bar was too close.
Notice, how the bar path travels on the side. Especially, with respect of the angle of the arm to the floor.
thank you for this sir @core, the bar is actually in the middle of my foot ( during the set up that is, after the lift, YOLO na, haha! ) my shin touches the bar during the set up so with my hips lowered, I was assuming that I have the correct stance, are we talking about the eccentric part of the lift( yung pag baba nang bar?)
also, did you notice the rounding of my lower back? After my deadlift session, expect that my lower back will be sore for 2 - 3 days ( since lage akong naka upo sa trabaho and air-conditioned din sa office, feeling ko it aggravated more the soreness on my lower back). Deadlift has been the most challenging exercise for me ( compared to BP, squat and OHP . One miss and mostly injury nakukuha ko). I am kinda skeptical if I wanted to continue incorporating DL on my routine since parang nagiging counter productive na to sakin ( naka ilang deload na rin ako para lang mapag aralan ung proper form )
About sa lower back problem mo. might have something to do with your lock out. Hina hyperextend mo back yung lower back mo to lock out the weight on top of the lift. The deadlift is finished with you kind of pressing with your legs to stand the weight up and driving your hips forward. Glutes mo yung pang lolock out mo halos para siyang mej hip thrust k@ntot movement, not your lower back. Stand straight lang and not lagpas duon.
Don't remove the DL's from your routine, napaka beneficial, just use a lighter load and practice. Nuod ka youtube vids. Ganyan rin ako sa simula swear.
come to think of it, yeah, I'm hyper extending, will keep this in mind on my next DL session.
also with the bar too close to me, I'll re check my stance just to make sure,