65.0 x 5
80.0 x 5
95.0 x 5
105.0 x 5
120.0 x 5
135.0 x 10
Chin Up
Set 1 : 0.0x11
Set 2 : 0.0x10
Set 3 : 0.0x4
Barbell Bent Over Row
Set 1 : 110.0x10
Set 2 : 110.0x10
Set 3 : 120.0x8
Set 4 : 120.0x8
Set 5 : 120.0x10
Dumbbell One Arm Row
Set 1 : 50.0x15
Set 2 : 50.0x15
Set 3 : 50.0x15
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 45.0x10
Set 3 : 45.0x9
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
*I think I tweaked some nerves on my back while doing Bent over row, minor irritation on my back upon waking up..
nag dadalawang isip tuloy kung mag bubuhat mamaya.. squat daw pa naman :P
Progress Pic as of 1st week nov 2014 ( looking like I don't even Lift )
105.0 x 5
130.0 x 5
155.0 x 5
180.0 x 3
205.0 x 3
230.0 x 5
Pull Up
Set 1 : 10.0x8
Set 2 : 10.0x7
Set 3 : 10.0x5
OHP
50.0 x 5
60.0 x 5
75.0 x 3
85.0 x 3
100.0 x 3
110.0 x 3
Barbell Incline Bench Press ( + 45 lbs bar)
during warm up, I can feel some irritation on my left shoulder pero hinayaan ko lang,
Set 1 : 70.0x10
Set 2 : 80.0x4 > boom! felt acute pain on my left shoulder. re rack kagad nung bar. Might be because of OHP
Dumbbell Bench Press
Set 1 : 50.0x10
Set 2 : 55.0x10
Set 3 : 55.0x10
Set 4 : 55.0 x 10
Wide Grip Lat Pulldown
Set 1 : 12.0x10
Set 2 : 13.0x12
Set 3 : 14.0x12
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 50.0 x 12
Set 3 : 50.0 x 12
Dagdagan mo yung reps sa warm up for BP. You'll be able to lift more in the long run. You cant treat BP like Squats and DL. But if you want a PLish bench then you need to change your form. If you're pressing bbing style then those 1-2 max reps are pointless IMHO because it will destroy your RC very soon. If you love the big 3 its fine, but 1-3 heavy reps ay para sa DL at squats lang, presses are to be worked differently.
Actually PL style ako sir vinch sa compound exercise ( since wendler 5/ 3 / 1 yung program ko ). I am aware naman about RC issue regarding improper set up pag dating sa Bench Press, ( siguro from experience na rin). Actually sa 2nd rep nyan, it was grind to the max ( good thing na may spotter na naka abang lang )and I felt that my Ass squeezed to the max na parang maiipitan pa ata ako nang muscle sa likod.
But if you noticed on my accessory exercises, bodybuilding style yung atake ko sa exercise, one thing that I noticed though, I honestly can't find the right form doing incline bench press. For some reason, parang makakalas rc ko while doing this, was actually thinking of ditching Incline Bench Press and just opt to dumbbell Incline bench press.
and also sir vinch, this is my first time getting my 1 Rep Max on Bench Press, so I honestly don't have any idea what's the right warm up and reps per set to get my PR, hehe!
531 no problem for Squats and DL. not with presses bro. especially if you're not competing or in need of BP numbers. I've seen alot of guys hit PRs on their BP and increase their max, but very few got strong or was able to keep their gains. Most reached a certain weight then after the program they were still benching their initial poundages (or slightly above but with very few reps). What went wrong? Most of these guys were chasing aesthetics but powerlifting their way to it.
OHP
45.0 x 10
55.0 x 10
65.0 x 8
75.0 x 5
80.0 x 5
95.0 x 5
105.0 x 5
Pull Ups
Set 1 : 0.0x12
Set 2 : 0.0x10
Set 3 : 0.0x6
Barbell Incline Bench Press ( + 45 lbs. )
Set 1 : 70.0x10
Set 2 : 70.0x12
Set 3 : 80.0x7
Dumbbell Bench Press
Set 1 : 50.0x10
Set 2 : 55.0x8
Set 3 : 55.0x8
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x9
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 50.0x12
Set 3 : 50.0x11
Step up my game on Farmers walk
Trap Bar Farmers walk
180.0 x 3 Rounds
## for some reason, I'm feeling some slight irritation on my right lower back, palagay ko nakuha ko to sa pag tulog ( as well as sa byahe na rin siguro ), When I did the trap bar farmers walk, I don't feel the irritation sa pag buhat nang bar, sa pagbaba nang bar, I can definitely feel some slight pain sa right side nang lower back ko. So I asked the trainer on my gym
me : kuya, medyo may irritation akong na fe feel whenever I lower the bar eh.
trainer : ahh,.. ganun ba, pwede mo kaseng nakuha yan sa DL , Squat, sa pagtulog, sa pag upo, sa uri nang trabaho mo, maraming factors san mo nakuha yan.
me : Nung nag foam roll ako medyo naging ok na ko,
trainer : then before and after work out, incorporate foam roller muna
me : anong pwede kong gawin para di sumakit since DL ako bukas?
trainer : simple lang, since sumasakit pag binababa mo yung bar, then LITERALLY DROP the bar. wag mong dahan dahanin, basta ibagsak mo, wag kang mag alala, makapal rubber nang floor natin, kita mo naman siguro ginagawa nang mga ibang member dito, basta ibagsak mo, wala pang nakakabutas nang sahig dito, malay mo ikaw, hehe!
Bro check mo to regarding dun sa pagsakit nung isang side ng back mo. Wala kasi ako makita na DL eh. haha bpero meron dito na similar or possible cause sa pagsakit. Dun sa squareness ng hips. sana makatulong
So, I always take a taxi cab whenever na pumapasok ako sa office. A while ago was like any other night, nag papababa ako sa parking sa may likod nang Market Market, after ko magbayad, binuksan ko na yung pinto sa kanan ko, konting konti pa lang ung nabukas ko sa pinto, ( like 3 inch pa lang ata ), there's this guy in pajero that honked his horn at me like there's no tomorrow, As in hindi lang isang beses, paulit ulit na malakas. So ako biglang sara kagad nang pinto ( since yung side nang pinto na yun eh sa may daanan nang mga kotse ), this boastful guy that is driving the pajero suddenly stopped and basically look at me directly and pabulong na nag mura pa! kahit di ko narinig eh mababasa mo sa labi niya na nag P.I pa talaga!! namputsa ! sabay kaming napamura nang taxi driver sa angas nung mokong. since nag park sya dun sa gilid nang market market due to may ibababa syang tao. As in I was thinking of confronting that guy to ask about the attitude of his. I was like " Dude, WTF! I already heard you the first time, no need to blow your horns like hell man. And to think that you stared at me like that? talk about road rage..". Inisip ko lang na wala akong mapapala kung papatulan ko. Pero feeling ko talaga namula ako sa bad trip. Di ako nainis sa pag busina nang malakas, na urat ako sa pagtitig at pagmura .
Squat ( I used a weight lifting belt to help me brace my core )
90.0 x 5
110.0 x 5
130.0 3
145.0 x 5
165.0 x 5
185.0 x 5
Reverse hyper extension
Set 1 : 20.0x12
Set 2 : 20.0x11
Set 3 : 20.0x10
Cable Triceps Pushdown
Set 1 : 120.0x12
Set 2 : 120.0x12
Set 3 : 120.0x12
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Prowler Push
40kg > 3 rounds
↑ I can definitely say na hingal kabayo ako dito and at the same time, I can feel a burning sensation on my upper back, feeling ko nagising yung mga natutulog na maskel na di natatamaan sa likod ko, haha! will definitely add this on my routine.
# Update on my lower back soreness
last monday,I didn't felt anything during squat / training, I thought ok na, so after work out, pahinga nang konti and then deretso byahe going to san pablo laguna ( roughly 2 hours byahe ) so far so good, didn't felt anything, nakapa mili pa nga kami nang gamit ni baby eh, kinabukasan, boom! ayan na naman, sore lower back na naman, I'm not really sure if it's due to training OR due to WEATHER. sobrang lamig kase and normally pag ka gising ko nararamadaman ko yung pain sa lower back ko, what's weird is minor pain lang sya when I am leaning forward. Has anyone ever had this issue before?? right now, di na sya masyadong masakit pero siguro psychological na lang, I'm worrying about my back since I'm on my 3rd cycle of my routine and medyo out of my comfort zone na yung binunuhat ko.
ako bro everyday masakit lower back. pero this past 2 weeks grabe yung sakit hangang obliques. If i were you tigil mo muna DL. nasobrahan kana sa DL. Squat managable pa pero DL kelangan mo muna let go. Been there, 2011 sinagad ko DL, bad move! 18 months ako hindi nagDL. mid 2013-2014 ulit ako nagDL and ok naman. Ngayon 2015 tigil ko na muna ulit sya pati BB rows, Standing OHP and Tbar rows. Pero shempre sayo kahit DL lang. 4-6 months?
ako bro everyday masakit lower back. pero this past 2 weeks grabe yung sakit hangang obliques. If i were you tigil mo muna DL. nasobrahan kana sa DL. Squat managable pa pero DL kelangan mo muna let go. Been there, 2011 sinagad ko DL, bad move! 18 months ako hindi nagDL. mid 2013-2014 ulit ako nagDL and ok naman. Ngayon 2015 tigil ko na muna ulit sya pati BB rows, Standing OHP and Tbar rows. Pero shempre sayo kahit DL lang. 4-6 months?
thank you for this sir vinch, Im actually not sure kung sa DL ko sya nakuha or sa Squat, due to last exercise ko before sumakit was squat ( though when I did trap bar farmers walk before, I felt slight pain sa lower back ko on the descend as well as when I did Front squat at my normal load weight ). I was actually thinking about removing Barbell squat and incorporate kettlebell / goblet squat ( bb style training though, high reps ) and if meron pa rin akong na raramdaman, I may remove both compound exercise ( much to my dismay)until ok na sya .
sa office gym, di muna ko mag bubuhat sa eclipse, baka ma tempt lang akong mag DL and Squat, LOL!
DB shoulder press
30.0 x 12
40.0 x 12
45.0 x 10
Lateral Shoulder Raise
15.0 x 12
15.0 x 12
15.0 x 12
DB front Raise
15.0 x 12
15.0 x 12
15.0 x 12
Tricep DB Ext.
40.0 x 12
45.0 x 12
45.0 x 12
Facepull
30.0 x 12
30.0 x12
30.0 12
Done!
- isang malupit na myofascial release sa buttocks and thigh ( foam roller and medicine ball )
- kinagabihan, minumura ako nang buttocks ko, but the good news is, medyo ok ok na yung lower back ko.
Ganyan na ganyan din dati lower back ko. Laging masakit after doing deadlift/squat/rows. That was pre-S2B.
During S2B, inaddress lahat ng coach ko yung mga movement issues ko by doing mobility exercises as frequent as possible. Tight hips and thoracic spine ang main issues ko nun kaya nagkakaroon ako ng problema sa lower back ko. So for 1 year, I did this habit of doing corrective exercises, as much as possible. Minsan twice a day pa nga, pagkagising at bago matulog. So far, so good naman. I am doing squats and deadlifts every training session (3x weekly) for the past 3-4 months, wala pa rin akong problema sa lower back ko. I'm even hitting PR's with ease.
Laking tulong din sa akin yung book ni Kelly Starrett na "Becoming a Supple Leopard". Yun ang pinaka-bibliya ko ngayon when it comes to addressing movement mechanics. You can also check out his site here, http://www.mobilitywod.com/ for some videos and tips on how to do corrective exercises.
Anyway, TL;DR, I did a LOT of foam rolling, mobility exercises, yoga, stretching that targets my problem area all throughout my S2B journey, although I can't say that much now. Haha!
Hope that helps. Hopefully, ma-solve mo na yang lower back problem mo. Good luck and more power!
Ang kalaban lang talaga sa mga ganyang mobility issues ay yung panahon. It takes a damn long time before you get to notice some improvement. Oh well, ganun talaga. We acquired those issues through years of sitting and being sedentary, it just makes sense that the solution sometimes also takes a lot of time.
Be patient. Do mobility stuffs as consistent as possible. Sooner or later, magiging ok na rin yan. Goodluck!
DB Bench Press
30.0 x 15
40.0 x 15
50.0 x 12
50.0 x 10
DB Incline Bench Press
30.0 x 10
40.0 x 10
45.0 x 12
45.0 x 10
45.0 x 7
Peck Deck
8 .0 x 15
9.0 x 15
10.0 x 15
DB Curl
DB Hammer Curl
Stretching
Done!
# so far so good, wala na kong nararamdamang slight pain when I am leaning forward.
I be taking a day off tomorrow sa pag bubuhat then will go to eclipse to try it out again, worst comes to worst, I may drop squat and deadlift temporary.
# tsismax
I am temporarily doing my training at the gym in the office ( para di rin matempt na magbuhat nang mabigat sa eclipse ). So on my two days of training there, I noticed the same faces na kasabay ko noon pa man sa office gym. Man, halos walang pagbabago, same workout routine nila, halos walang nagbago sa katawan nila ( due to the fact that ang gamit lang samin sa office gym eh max 50 lbs. db, thread mill , stationary bike and a machine where you can do leg press, dips , peck deck etc. ). Sa dalawang araw ko nang pagbubuhat dun, dalawang beses na rin akong natanong kung ano daw ginawa ko pano ko lumaki nang ganito.
scene 1 :
man A : kuya, pwedeng mag tanong?
Me : Go lang po kuya
Man A : Gaano ka katagal nag work out bago ka nagkamasel?
Me : ( di kagad nakasagot since inaanalize ko yung tanong talaga .) uhm, isa pa ser, medyo vague yung tanong mo, hehe!
Man A : ahhh.. I mean Paano ka lumaki nang ganyan,
Me : ah ok, Diet, Training and Rest bro, and more importantly, being consistent on what I do, I've been working out for halos 3 years na rin kase. Depending on you goal na rin siguro.
Man A : Ang laki mo kase kuya eh, ako kase gusto ko pumayat nang magkaroon nang abs.
Me : ( looked at the guy , typical semi chubby - big - baby - fats - tummy call center guy). I think you need to fix your nutrition first as well as train consistently.
Man A : ( discouraged )ahhh, kailangan ko pang ayusin kain ko?
Me : yep.. ( medyo natatawa as to mukhang di nagustuhan sagot ko LOL! )
*************
Scene 2. KInabukasan
Now, this guy... mas malaki sakin to dati, kasabayan ko nagta train sa office gym,
Me : ( took my shaker cup out from my bag )
Man B : bro, nag whe whey protein ka ?
Me : Uu bro
Man B : Ang laki mo na ah, parang dati lang di ka ganyan, anong supplement mo?
Me : the basics, Whey protein, creatine, vit. c , multi vits, fish oil.
Man B : ako kase ang tinitake ko eh cytosport, nasa 81 servings,
Me : ahh ok po, usual ko lang kaseng iniinom eh either PM7 or Optimum Nutrition. Pero sa whole foods ko ser kinukuha ko lahat ng calories ko.
Man B : ahh, ganun pala, talagang kailangan mag level ka sa diet mo. nag injured kase ako sa acl so halos ilang buwan din akong natigil. Pero balik loob ulet ako sa gym. Pano yung diet mo, pano mo nagawa,
Me : ( explained everything from macros, calories, diff kind of diet like IIFYM , IF , Keto, etc. , explained the importance of compound exercise and the reason why I switch gym.,advised him not to depend on supplement but rather on whole foods. Informed the guy that nutrition is more essential than training as to I firmly believe that you cannot out train a bad nutrition /diet. Much has been said, more contended pa kong kausap to kaysa dun sa kausap ko kahapon.)
hihihihi yung sa scenario 1 bro, normal lang siguro yun sa mga taong wala s loob ang pag training sa gym. ung tipong #balikalindog or #newyearresolution lang hihihi sa company gym din namen dami bago at matatanong din wala naman tayo magagawa kundi sagutin kasi pg hinde sinagot baka pag isipan tayo ng mayabang hahaha
regarding sa pain na nararamdaman mo mo, yan pa rin ba ung dati na nararamdaman mo? kasi if my memory serves right dati yan din ung mga daing/injury mo?
yan pa rin ba ung dati na nararamdaman mo? kasi if my memory serves right dati yan din ung mga daing/injury mo?
yep.. di naman sya like every week / every month, more like nag simula siyanang umuuwi ako sa laguna every day off ko ( 2 hours ako nakaupo sa bus ). whenever I lean forward nararamdaman ko yung slight pain sa right lower back ko. siguro since sedentary rin yung lifestyle nang work ko ( wutt??? ) since lage akong nakaupo, bugbug/ tight wetpaks ko.
Last time I got injured was like 3 months ago ata, I tried to squat deep w/o proper warm up, so I got lower back spasm.
di naman masama ung muscle spasm diba paps? kumbaga abala lang talaga kasi may parang pain pero di naman serious or dapat din pag alalahan ng husto? most likely san ba o pano nakukuha yan? kasi dati kung naalala nyo yan yan din ung nangyari saki sa lower right back ko hihihi nag panic ako eh until mabasa ko nga yung mga nangyari sayu dati..
dahil ba un sa form? o sa mabigat? o paano? salamat paps
Comments
Conventional Deadlift
105.0 x 5
130.0 x 5
155.0 x 3
165.0 x 5
195.0 x 5
220.0 x 5
Barbell Front Squat
Set 1 : 85.0x10
Set 2 : 85.0x10
Set 3 : 95.0x10
Set 4 : 95.0x10
Set 5 : 100.0x10
Leg Press
Set 1 : 180.0x12
Set 2 : 200.0x12
Set 3 : 200.0x12
Leg Extensions
Set 1 : 115.0x15
Set 2 : 135.0x15
Set 3 : 135.0x15
Seated Calf Raise
Set 1 : 90.0x15
Set 2 : 90.0x15
Set 3 : 90.0x10
Done!
Bench Press
65.0 x 5
80.0 x 5
95.0 x 5
105.0 x 5
120.0 x 5
135.0 x 10
Chin Up
Set 1 : 0.0x11
Set 2 : 0.0x10
Set 3 : 0.0x4
Barbell Bent Over Row
Set 1 : 110.0x10
Set 2 : 110.0x10
Set 3 : 120.0x8
Set 4 : 120.0x8
Set 5 : 120.0x10
Dumbbell One Arm Row
Set 1 : 50.0x15
Set 2 : 50.0x15
Set 3 : 50.0x15
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 45.0x10
Set 3 : 45.0x9
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
*I think I tweaked some nerves on my back while doing Bent over row, minor irritation on my back upon waking up..
nag dadalawang isip tuloy kung mag bubuhat mamaya.. squat daw pa naman :P
Progress Pic as of 1st week nov 2014 ( looking like I don't even Lift )
Squat
85.0 x 5
110.0 x 5
130.0 x 5
140.0 x 5
160.0 x 5
185.0 x 6
Reverse hyper extension
Set 1 : 20.0x15
Set 2 : 30.0x13
Set 3 : 30.0x8
Cable Triceps Pushdown
Set 1 : 100.0x15
Set 2 : 100.0x15
Set 3 : 100.0x15
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Done!
* nag mamadali since may appointment kami ni misis sa doktor,
Deadlift
105.0 x 5
130.0 x 5
155.0 x 5
180.0 x 3
205.0 x 3
230.0 x 5
Pull Up
Set 1 : 10.0x8
Set 2 : 10.0x7
Set 3 : 10.0x5
OHP
50.0 x 5
60.0 x 5
75.0 x 3
85.0 x 3
100.0 x 3
110.0 x 3
Barbell Incline Bench Press ( + 45 lbs bar)
during warm up, I can feel some irritation on my left shoulder pero hinayaan ko lang,
Set 1 : 70.0x10
Set 2 : 80.0x4 > boom! felt acute pain on my left shoulder. re rack kagad nung bar. Might be because of OHP
Dumbbell Bench Press
Set 1 : 50.0x10
Set 2 : 55.0x10
Set 3 : 55.0x10
Set 4 : 55.0 x 10
Wide Grip Lat Pulldown
Set 1 : 12.0x10
Set 2 : 13.0x12
Set 3 : 14.0x12
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 50.0 x 12
Set 3 : 50.0 x 12
Done!
After a week of no training due to I've been sick as well as due to holiday ...
Deadlift
105.0 x 5
130.0 x 5
155.0 x 5
195.0 x 5
220.0 x 3
245.0 x 2
Bench Press
65.0 x 5
80.0 x 5
95.0 x 5
110.0 x 5
130.0 3
145.0 x 8
Squat
85.0 x 5
110.0 x 5
130.0 x 5
150.0 x 5
170.0 x 5
195.0 5
Done!
December 28 2014
Bench Press
65.0 x 5
80.0 x 5
95.0 x 3
120.0 x 5
135.0 x 5
150.0 8
Chin Up
Set 1 : 0.0x11
Set 2 : 0.0x5
Set 3 : 0.0x7
Barbell Bent Over Row
Set 1 : 110.0x10
Set 2 : 120.0x8
Set 3 : 120.0x8
Set 4 : 120.0x8
Set 5 : 120.0x10
Dumbbell One Arm Row
Set 1 : 50.0x12
Set 2 : 50.0x15
Set 3 : 50.0x12
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 40.0x12
wasn't been able to finish my work out due to I felt light headed and I was about to throw up!
Done!
Squat
85.0 x 5
110.0 x 5
130.0 x 5
160.0 x 5
185.0 x 5
205.0 x 3
Barbell Stiff-Legged Deadlift
Set 1 : 120.0x10
Set 2 : 120.0x10
Set 3 : 125.0x10
Set 4 : 135.0x8
Reverse hyper extension
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x10
Cable Triceps Pushdown
Set 1 : 100.0x15
Set 2 : 100.0x15
Set 3 : 110.0x15
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Done!
Deadlift
105.0 x 5
130.0 x 5
160.0 x 5
160.0 x 5
160.0 x 5
160.0 x 10
OHP
45.0 x 10
65.0 x 5
75.0 x 5
95.0 x 5
100.0 x 5
100.0 x 10
Chin Up
Set 1 : 0.0x11
Set 2 : 0.0x7
Set 3 : 0.0x7
Barbell Incline Bench Press ( +45 lbs. bar )
Set 1 : 70.0x10
Set 2 : 70.0x10
Set 3 : 80.0x
Dumbbell Bench Press
Set 1 : 50.0x8
Set 2 : 50.0x9
Set 3 : 50.0x10
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x8
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 50.0x12
Set 3 : 50.0x10
Done!
sa eclipse gym ako nag bubuhat bro,unfortunately, sarado yung gym bukas.
supposedly dito sana natin gagawin yung GWO, hehe!
taken last nov.
Bench Press
45.0 x 10
95.0 x 8
125.0 x 5
145.0 x 2
170.0 x 1
190.0 x 2 > New 2 rep Max PR!
Chin Up
Set 1 : 0.0x12
Set 2 : 0.0x10
Set 3 : 0.0x6
Barbell Bent Over Row
Set 1 : 110.0x10
Set 2 : 130.0x8
Set 3 : 130.0x8
Set 4 : 130.0x8
Set 5 : 130.0x9
Dumbbell One Arm Row
Set 1 : 50.0x15
Set 2 : 50.0x15
Set 3 : 55.0x12
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 40.0x12
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x12
Set 3 : 15.0x12
Kettle bell farmers walk
28kg per hand
4 rounds >> was planning to do 5 rnds, unfortunately, kalagitnaan pa lang nang 4th round eh feeling ko mag ba black out ako, so tigil muna.
But if you noticed on my accessory exercises, bodybuilding style yung atake ko sa exercise, one thing that I noticed though, I honestly can't find the right form doing incline bench press. For some reason, parang makakalas rc ko while doing this, was actually thinking of ditching Incline Bench Press and just opt to dumbbell Incline bench press.
and also sir vinch, this is my first time getting my 1 Rep Max on Bench Press, so I honestly don't have any idea what's the right warm up and reps per set to get my PR, hehe!
85.0 x 12
110.0 10
135.0 x 6
135.0 x 8
135.0 x 10
135.0 x 8
Barbell Stiff-Legged Deadlift
Set 1 : 110.0x10
Set 2 : 120.0x10
Set 3 : 120.0x9
Set 4 : 120.0x6
Reverse hyper extension
Set 1 : 20.0x15
Set 2 : 30.0x12
Set 3 : 30.0x12
Cable Triceps Pushdown
Set 1 : 110.0x12
Set 2 : 120.0x12
Set 3 : 120.0x12
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 35.0x5
Set 3 : 30.0x10
Kettle bell Farmers walk
6 rounds superset with 10 push up each rounds
Done!
OHP
45.0 x 10
55.0 x 10
65.0 x 8
75.0 x 5
80.0 x 5
95.0 x 5
105.0 x 5
Pull Ups
Set 1 : 0.0x12
Set 2 : 0.0x10
Set 3 : 0.0x6
Barbell Incline Bench Press ( + 45 lbs. )
Set 1 : 70.0x10
Set 2 : 70.0x12
Set 3 : 80.0x7
Dumbbell Bench Press
Set 1 : 50.0x10
Set 2 : 55.0x8
Set 3 : 55.0x8
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x9
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 50.0x12
Set 3 : 50.0x11
Step up my game on Farmers walk
Trap Bar Farmers walk
180.0 x 3 Rounds
## for some reason, I'm feeling some slight irritation on my right lower back, palagay ko nakuha ko to sa pag tulog ( as well as sa byahe na rin siguro ), When I did the trap bar farmers walk, I don't feel the irritation sa pag buhat nang bar, sa pagbaba nang bar, I can definitely feel some slight pain sa right side nang lower back ko. So I asked the trainer on my gym
me : kuya, medyo may irritation akong na fe feel whenever I lower the bar eh.
trainer : ahh,.. ganun ba, pwede mo kaseng nakuha yan sa DL , Squat, sa pagtulog, sa pag upo, sa uri nang trabaho mo, maraming factors san mo nakuha yan.
me : Nung nag foam roll ako medyo naging ok na ko,
trainer : then before and after work out, incorporate foam roller muna
me : anong pwede kong gawin para di sumakit since DL ako bukas?
trainer : simple lang, since sumasakit pag binababa mo yung bar, then LITERALLY DROP the bar. wag mong dahan dahanin, basta ibagsak mo, wag kang mag alala, makapal rubber nang floor natin, kita mo naman siguro ginagawa nang mga ibang member dito, basta ibagsak mo, wala pang nakakabutas nang sahig dito, malay mo ikaw, hehe!
December 9 2014
Deadlift
115.0 x 5
145.0 x 5
175.0 x 3
190.0 x 5
215.0 x 5
258 x 1 >> katangahan, mis computed the weights
245.0 x 6
>> finished deadlift with no pain on right lower back, yey!
front squat
45.0 x 10
95.0 x 3 >> suddenly felt the pain on right lower back, so tigil muna.
Leg Press
Set 1 : 180.0x12
Set 2 : 180.0x12
Set 3 : 180.0x12
Leg Extensions
Set 1 : 135.0x15
Set 2 : 135.0x15
Set 3 : 135.0x15
Seated Calf Raise
Set 1 : 90.0x15
Set 2 : 90.0x20
Set 3 : 90.0x20
Done!
So, I always take a taxi cab whenever na pumapasok ako sa office. A while ago was like any other night, nag papababa ako sa parking sa may likod nang Market Market, after ko magbayad, binuksan ko na yung pinto sa kanan ko, konting konti pa lang ung nabukas ko sa pinto, ( like 3 inch pa lang ata ), there's this guy in pajero that honked his horn at me like there's no tomorrow, As in hindi lang isang beses, paulit ulit na malakas. So ako biglang sara kagad nang pinto ( since yung side nang pinto na yun eh sa may daanan nang mga kotse ), this boastful guy that is driving the pajero suddenly stopped and basically look at me directly and pabulong na nag mura pa! kahit di ko narinig eh mababasa mo sa labi niya na nag P.I pa talaga!! namputsa ! sabay kaming napamura nang taxi driver sa angas nung mokong. since nag park sya dun sa gilid nang market market due to may ibababa syang tao. As in I was thinking of confronting that guy to ask about the attitude of his. I was like " Dude, WTF! I already heard you the first time, no need to blow your horns like hell man. And to think that you stared at me like that? talk about road rage..". Inisip ko lang na wala akong mapapala kung papatulan ko. Pero feeling ko talaga namula ako sa bad trip. Di ako nainis sa pag busina nang malakas, na urat ako sa pagtitig at pagmura .
Bench Press
45.0 x 10
85.0 x 12
100.0 x 10
115.0 x 5
125.0 x 5
145.0 x 5
165.0 x 5
Chin Up
Set 1 : 0.0x12
Set 2 : 0.0x10
Set 3 : 0.0x8
Barbell Bent Over Row
Set 1 : 110.0x10
Set 2 : 130.0x8
Set 3 : 130.0x8
Set 4 : 130.0x8
Set 5 : 130.0x6
Set 6 : 130x5
Dumbbell One Arm Row
Set 1 : 50.0x15
Set 2 : 55.0x12
Set 3 : 55.0x12
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 45.0x8
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Done!
Squat ( I used a weight lifting belt to help me brace my core )
90.0 x 5
110.0 x 5
130.0 3
145.0 x 5
165.0 x 5
185.0 x 5
Reverse hyper extension
Set 1 : 20.0x12
Set 2 : 20.0x11
Set 3 : 20.0x10
Cable Triceps Pushdown
Set 1 : 120.0x12
Set 2 : 120.0x12
Set 3 : 120.0x12
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Prowler Push
40kg > 3 rounds
↑ I can definitely say na hingal kabayo ako dito and at the same time, I can feel a burning sensation on my upper back, feeling ko nagising yung mga natutulog na maskel na di natatamaan sa likod ko, haha! will definitely add this on my routine.
# Update on my lower back soreness
last monday,I didn't felt anything during squat / training, I thought ok na, so after work out, pahinga nang konti and then deretso byahe going to san pablo laguna ( roughly 2 hours byahe ) so far so good, didn't felt anything, nakapa mili pa nga kami nang gamit ni baby eh, kinabukasan, boom! ayan na naman, sore lower back na naman, I'm not really sure if it's due to training OR due to WEATHER. sobrang lamig kase and normally pag ka gising ko nararamadaman ko yung pain sa lower back ko, what's weird is minor pain lang sya when I am leaning forward. Has anyone ever had this issue before?? right now, di na sya masyadong masakit pero siguro psychological na lang, I'm worrying about my back since I'm on my 3rd cycle of my routine and medyo out of my comfort zone na yung binunuhat ko.
thank you for this sir vinch, Im actually not sure kung sa DL ko sya nakuha or sa Squat, due to last exercise ko before sumakit was squat ( though when I did trap bar farmers walk before, I felt slight pain sa lower back ko on the descend as well as when I did Front squat at my normal load weight ). I was actually thinking about removing Barbell squat and incorporate kettlebell / goblet squat ( bb style training though, high reps ) and if meron pa rin akong na raramdaman, I may remove both compound exercise ( much to my dismay)until ok na sya .
sa office gym, di muna ko mag bubuhat sa eclipse, baka ma tempt lang akong mag DL and Squat, LOL!
DB shoulder press
30.0 x 12
40.0 x 12
45.0 x 10
Lateral Shoulder Raise
15.0 x 12
15.0 x 12
15.0 x 12
DB front Raise
15.0 x 12
15.0 x 12
15.0 x 12
Tricep DB Ext.
40.0 x 12
45.0 x 12
45.0 x 12
Facepull
30.0 x 12
30.0 x12
30.0 12
Done!
- isang malupit na myofascial release sa buttocks and thigh ( foam roller and medicine ball )
- kinagabihan, minumura ako nang buttocks ko, but the good news is, medyo ok ok na yung lower back ko.
During S2B, inaddress lahat ng coach ko yung mga movement issues ko by doing mobility exercises as frequent as possible. Tight hips and thoracic spine ang main issues ko nun kaya nagkakaroon ako ng problema sa lower back ko. So for 1 year, I did this habit of doing corrective exercises, as much as possible. Minsan twice a day pa nga, pagkagising at bago matulog. So far, so good naman. I am doing squats and deadlifts every training session (3x weekly) for the past 3-4 months, wala pa rin akong problema sa lower back ko. I'm even hitting PR's with ease.
Laking tulong din sa akin yung book ni Kelly Starrett na "Becoming a Supple Leopard". Yun ang pinaka-bibliya ko ngayon when it comes to addressing movement mechanics. You can also check out his site here, http://www.mobilitywod.com/ for some videos and tips on how to do corrective exercises.
Anyway, TL;DR, I did a LOT of foam rolling, mobility exercises, yoga, stretching that targets my problem area all throughout my S2B journey, although I can't say that much now. Haha!
Hope that helps. Hopefully, ma-solve mo na yang lower back problem mo. Good luck and more power!
Unfotunately, wala akong band, so di ko nagagawa yung iba jan,
Be patient. Do mobility stuffs as consistent as possible. Sooner or later, magiging ok na rin yan. Goodluck!
Gym sa office
DB Bench Press
30.0 x 15
40.0 x 15
50.0 x 12
50.0 x 10
DB Incline Bench Press
30.0 x 10
40.0 x 10
45.0 x 12
45.0 x 10
45.0 x 7
Peck Deck
8 .0 x 15
9.0 x 15
10.0 x 15
DB Curl
DB Hammer Curl
Stretching
Done!
# so far so good, wala na kong nararamdamang slight pain when I am leaning forward.
I be taking a day off tomorrow sa pag bubuhat then will go to eclipse to try it out again, worst comes to worst, I may drop squat and deadlift temporary.
# tsismax
I am temporarily doing my training at the gym in the office ( para di rin matempt na magbuhat nang mabigat sa eclipse ). So on my two days of training there, I noticed the same faces na kasabay ko noon pa man sa office gym. Man, halos walang pagbabago, same workout routine nila, halos walang nagbago sa katawan nila ( due to the fact that ang gamit lang samin sa office gym eh max 50 lbs. db, thread mill , stationary bike and a machine where you can do leg press, dips , peck deck etc. ). Sa dalawang araw ko nang pagbubuhat dun, dalawang beses na rin akong natanong kung ano daw ginawa ko pano ko lumaki nang ganito.
scene 1 :
man A : kuya, pwedeng mag tanong?
Me : Go lang po kuya
Man A : Gaano ka katagal nag work out bago ka nagkamasel?
Me : ( di kagad nakasagot since inaanalize ko yung tanong talaga .) uhm, isa pa ser, medyo vague yung tanong mo, hehe!
Man A : ahhh.. I mean Paano ka lumaki nang ganyan,
Me : ah ok, Diet, Training and Rest bro, and more importantly, being consistent on what I do, I've been working out for halos 3 years na rin kase. Depending on you goal na rin siguro.
Man A : Ang laki mo kase kuya eh, ako kase gusto ko pumayat nang magkaroon nang abs.
Me : ( looked at the guy , typical semi chubby - big - baby - fats - tummy call center guy). I think you need to fix your nutrition first as well as train consistently.
Man A : ( discouraged )ahhh, kailangan ko pang ayusin kain ko?
Me : yep.. ( medyo natatawa as to mukhang di nagustuhan sagot ko LOL! )
*************
Scene 2. KInabukasan
Now, this guy... mas malaki sakin to dati, kasabayan ko nagta train sa office gym,
Me : ( took my shaker cup out from my bag )
Man B : bro, nag whe whey protein ka ?
Me : Uu bro
Man B : Ang laki mo na ah, parang dati lang di ka ganyan, anong supplement mo?
Me : the basics, Whey protein, creatine, vit. c , multi vits, fish oil.
Man B : ako kase ang tinitake ko eh cytosport, nasa 81 servings,
Me : ahh ok po, usual ko lang kaseng iniinom eh either PM7 or Optimum Nutrition. Pero sa whole foods ko ser kinukuha ko lahat ng calories ko.
Man B : ahh, ganun pala, talagang kailangan mag level ka sa diet mo. nag injured kase ako sa acl so halos ilang buwan din akong natigil. Pero balik loob ulet ako sa gym. Pano yung diet mo, pano mo nagawa,
Me : ( explained everything from macros, calories, diff kind of diet like IIFYM , IF , Keto, etc. , explained the importance of compound exercise and the reason why I switch gym.,advised him not to depend on supplement but rather on whole foods. Informed the guy that nutrition is more essential than training as to I firmly believe that you cannot out train a bad nutrition /diet. Much has been said, more contended pa kong kausap to kaysa dun sa kausap ko kahapon.)
regarding sa pain na nararamdaman mo mo, yan pa rin ba ung dati na nararamdaman mo? kasi if my memory serves right dati yan din ung mga daing/injury mo?
yep.. di naman sya like every week / every month, more like nag simula siyanang umuuwi ako sa laguna every day off ko ( 2 hours ako nakaupo sa bus ). whenever I lean forward nararamdaman ko yung slight pain sa right lower back ko. siguro since sedentary rin yung lifestyle nang work ko ( wutt??? ) since lage akong nakaupo, bugbug/ tight wetpaks ko.
Last time I got injured was like 3 months ago ata, I tried to squat deep w/o proper warm up, so I got lower back spasm.
dahil ba un sa form? o sa mabigat? o paano? salamat paps
para maiwasan na rin kung sakali