boss core, base sa sarili mong karanasan, ano ang mas madaling grip sa DL? mix palang kasi nagagawa ko at never ko pa na try ung iba. Please enlightened me tungkol sa grips at effectiveness, benefits etc.. salamat
mix palang kasi nagagawa ko at never ko pa na try ung iba. Please enlightened me tungkol sa grips at effectiveness, benefits etc.. salamat
So far dalawang klase palang ang alam kong pag-grip ng fingers sa shaft ng barbell, yung thumbs and fingers wrapping the bar(conventional) at hook grip. Tapos nahahati nanaman yun sa tatlong klase ng paghawak; overhand, underhand, mixed.
Underhand Grip (also supinated grip [size=x-small](mimic soup-bowl palm)[/size]) - If I'm not mistaken ito ang pinakamadali, you'll even notice this on mixed. Mas mauunang bibitaw yung overhand compared sa underhand. I also noticed this when I tried to car deadlift our Toyota Avanza, several months ago. But kung mali ang pag-pull mo dito mas prone ka sa bicep tear injury compared sa tatlo.
Overhand Grip (also pronated grip) - usually the hardest, if not to some, next closest with their grip strength on Mixed Grip. Here's a post under @Ohsnap Journal discussing the manipulation of this grip on working set scheme on DLs. Working on overhand grip but not up to failure enhanced my grip, if not tried my overhand grip strength to cope up with mixed grip. Mas mahihirapan kang i-keep yung grip using this technique on polygonal-shaped plates—rolling barbell dilemma—at kung laging basa ang mga kamay/palad mo.
Mixed Grip - self explanatory.
Hook Grip - mas mahirap ito compared doon sa conventional na pag-wrap ng fingers sa shaft ng barbell (sa umpisa). Though, haven't consistently applied this technique on the program. Masakit sa thumb dahil naiipit ito between the metal shaft at nung gripping force ng mga fingers mo(similar to overhand grip but thumbs are inside). Kaya kung gagamit ka ng grip na'to start from lower weight before jumping to a heavy set with this grip.
So far dalawang klase palang ang alam kong pag-grip ng fingers sa shaft ng barbell, yung thumbs and fingers wrapping the bar(conventional) at hook grip. Tapos nahahati nanaman yun sa tatlong klase ng paghawak; overhand, underhand, mixed.
thanks for that informative post. I keep forgetting which grip is which. I did hook grips consistently for a few months sa isang gym na puro polygonal ang plates. Took me a while to get the hang of it, pero feel ko parang nagmamanhid ang ang mga thumbs ko habang tumatagal so medyo huminto ako. Mixed grip na ako pag PRs pero swertihan nakaka PR din ng hook. Did hook grip again this week, and I think my form is more strict whenever I use this.
For me, nakatulong din ang pagpractice ng hook grip sa isa pang exercise - the Clean and Jerk, pero that's another matter entirely
I tried hook grip. Ayaw ko na balikan! Haha napakasakit
Kung bago palang sa'yo yung technique, start using light weights, from there ramp up 'til you get used to. Masakit talaga 'yan kapag sa mabigat mo kaagad inaapply.
Thanks boss core. Dapat icopy paste to sa deadlift thread. Pati ung explanation mo dati sa journal ni @Maloy about low at highbar sa squat. Maliwag at madali intindihin , tagalog pa hihihi salamat ulit sa paliwanag
[align=center]-WEEK 5-[/align] Year 3, Day 135 [size=x-small](May 31, 2014)[/size]
Morning. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Wasn't that hot here as previously thought with Ram's Fitness Center. Truss was made out of wood (coconut lumber).
May tanong ako sir core, pag nag flat BP ako hindi ko kaya idikit yung bar sa chest ko kasi masakit na shoulder. May nagpagawa kasi saken idikit ko daw pero parang di kaya ng ROM ko
pag nag flat BP ako hindi ko kaya idikit yung bar sa chest ko kasi masakit na shoulder. May nagpagawa kasi saken idikit ko daw pero parang di kaya ng ROM ko
[align=center]-WEEK 6-[/align] Year 3, Day 137 [size=x-small](June 2, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym. BW:172lbs~???lbs
A DAY LATER, after LAST CHEST DAY. Had me to wait for more than 10mins to get the turn for the other pair of 35's plates. Didn't managed to rep up a single on any set of the 80's Incline Dumbbell Bench Press despite great lifts on the rest. Conjugate that with the damn phone playing love songs on the speakers. Guess that's what you get on an afternoon peak hour! [size=x-small](Still, got the other Chest WO this week anyhow.)[/size]
Been applying proper breathing on abs exercise, since last WO. Quite effective!
..."The biggest error people make in training abs is their breathing. You need to inhale deeply before executing the movement and then as you crunch or leg raise, blow all of your air out. This forces your abs to contract."...[align=right][size=x-small]Source: TNation.com[/size][/align]
[align=center]-WEEK 6-[/align] Year 3, Day 140 [size=x-small](June 5, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Had 5hrs sleep tops. An hour and half sleep prior lifting. Stomach upset before the top working set on Low Bar Squats. Guess it has to do with those egg/tuna spread sandwiches consumed earlier much of the day.
Switched back on wide to shoulder-width stance on Low Bar Squats. Feel much comfortable using these stances.
Had to put a 50's plate on the base of the Captain's Chair to enable it to hold the weight for Weighted Dips.
[align=center]-WEEK 6-[/align] Year 3, Day 141 [size=x-small](June 6, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Almost an hour sleep before heading to the gym. Forgot to do spinal decompression exercises. Did a quick one a couple minutes before top working set on Standing Overhead Press. Also forgot to incorporate proper breathing on the first exercise.
[align=center]-WEEK 6-[/align] Year 3, Day 142 [size=x-small](June 7, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Endured the heavy cold rain walking halfway to the gym.
Still got DOMS on legs. Was forced to workout barefeet since High Top Chucks are wet. Painful calluses on every grip during the workout.
Conventional Deadlift - (Overhand Grip) 150lbsx15, 205lbsx15, (Mixed Grip) 250lbsx12 x10, 285lbsx10 x7, 315lbsx8 x3, 245lbsx10 330lbsx1 (belt) [1st-4th set RESTS: 3-5min][5th set REST: 5min] MAX OUT
Conventional Deadlift (Mixed Grip) - 355lbsxF (belt), 345lbsxF (belt) [REST: 5min] < MISSED. Due to form.
[align=center]-WEEK 6-[/align] Year 3, Day 144 [size=x-small](June 9, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Sneezes and colds triggered by letting the downpour dry for more than 4hrs yesterday, before taking a warm bath last night.
Did 'water therapy'. Had a whole-sized roasted chicken breasts by afternoon. Then 45min sleep trying to recover with the sickness. Gone to the gym around 5:40pm. Somewhat packed, half of which are students from the nearby school, I guess. Colds gone by the time, I started.
Gym management now strictly implementing the operating hours of the establishment.
10min practice posing, afterwards. Abs startin' to come up. Need more upper body mass, especially on delts and lat; despite having a good taper on Lat Spread Poses (Front/Back). Then some pointers from the former competitive bodybuilder/local bodybuilding competition judge/gym owner, Jearic Bautista on stances on Side Chest Pose and Side Tricep Pose.
3 boiled eggs on a way home. Getting more pain on the right shoulder, need some warm compresses.
[align=center]-WEEK 7-[/align] Year 3, Day 145 [size=x-small](June 10, 2014)[/size]
Evening. Sa may construction site sa San Carlos... RTO Construction Site.
The Volunteerism Workout...
Disturbing video watched over Facebook this late morning. Nasty! Felt weak. Fuck kryptonite! Spent the rest of the afternoon browsing the 'net when all the sudden got invited to get down and dirty! Worked straight from around 6pm-late 10pm. Sort of farmers walk of thick hollow blocks for few meters for lot of times on the first hour, then passing of half-full pails of cement mix to the next, lastly cleaning towers of pails and a few number of shovels. Need to exert better than that next time around. Need to participate on the toughest jobs on the site!
[align=center]Burns and wounds on right and left elbows.
[size=x-small](*White patches are the cements residue.)[/size][/align]
Getting much quick-drying formula cement mix all over my clothes, shoes and much of the forearms. Which later burns and irritates on the skin. Was redirected on the first-aid department to clean the wounds.
[align=center]-WEEK 7-[/align] Year 3, Day 151 [size=x-small](June 16, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym. BW:172lbs~???lbs
Heavy rains kept me from leaving home for the past few days. Decided to do D-I-Y cleaning and trying to fix PC for the rest of the time.
There's a sore on the right RC, but tolerable. Had it from forcing my way up on the last Pull-ups...
[align=center]Blood and sweat training they said... Right hand got caught on the j-hook of the Flat Barbell Bench on reracking the top set.[/align]
[align=center]-WEEK 7[DELOAD]-[/align] Year 3, Day 152 [size=x-small](June 17, 2014)[/size]
Afternoon. Sa may bakal gym sa Dagupan... Motivation Gym.
Looking for a gym around the university that will fit the needs. End up hittin' the today's WO here. Sleep and carb deprived. Had only more or less 6hrs sleep. Had another deload (-20%) on Low Bar Squats due to stance issues. Don't seem to be comfortable anymore with the narrow stance, got used to wide stance.
[align=center]-WEEK 7[DELOAD]-[/align] Year 3, Day 154 [size=x-small](June 19, 2014)[/size]
Evening. Sa may bakal gym sa Dagupan... Motivation Gym.
Scored the manager's second warning today. Being the first one yesterday on not taking safety measures on checking the perimeter before lifting any of the free weight exercises—especially the big lifts and small-scale/non-commercial gyms. Wasn't humiliated despite most of people in the room are looking on the scene. Can't blame me if I lift heavy, but you can blame me if I break some of the rules; like banging back the barbell down or shouting like a goddamn military DI. Apparently, that's how I aggressively approach the barbell and fight that demotivating war inside my brain. [size=x-small](I'm working on that attitude towards Ed Coan approach and similar to kiss-and-go style...)[/size] Anyway, movin' on. At least yield something 'bout gym plates inspite the heed.
[align=center]-WEEK 7[DELOAD]-[/align] Year 3, Day 158 [size=x-small](June 23, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym. BW:172lbs~???lbs
Mild colds and sore throat since Friday. Did gargle the old fashioned warm/hot saltwater solution every night. Forced to refeed for two days the following day after onset, inorder to get full recovery today and prevent taking pills.
Did take a stroll at the beach, just passed the Army Reserve Camp—Camp Andres Malong Reserve, San Isidro Norte Beach, Binmaley—after workout. 'Kinda missed the sea breeze... [size=x-small](And don't ever think about me watchin' sunsets! It's partly cloudy around here.)[/size] ...relaxing.
Mild colds and sore throat since Friday. Did gargle the old fashioned warm/hot saltwater solution every night. Forced to refeed for two days the following day after onset, inorder to get full recovery today and prevent taking pills.
team take no days off ka rin pala bro! hahaha!
Im STILL suffering from cold and flu( 2 weeks na), Are you taking multivits? I've asked my friend whether to switch my multivits to vit.c only, as per she, would be more beneficial to take both, since multi vit normally has low dosage of vit.c (100-150g) whereas normal male need to take at least 1k - 2k mg of vit.c.
Im STILL suffering from cold and flu( 2 weeks na), Are you taking multivits? I've asked my friend whether to switch my multivits to vit.c only, as per she, would be more beneficial to take both, since multi vit normally has low dosage of vit.c (100-150g) whereas normal male need to take at least 1k - 2k mg of vit.c.
No. IMO, I will be fine with the ascorbic acids. [size=x-small](Well... that's just me.)[/size]
[align=center]-WEEK 8-[/align] Year 3, Day 159 [size=x-small](June 24, 2014)[/size]
Afternoon. Sa may bakal gym sa Dagupan... Motivation Gym. GREAT ARM WO today!
[align=center]-WEEK 8-[/align] Year 3, Day 161 [size=x-small](June 26, 2014)[/size]
Afternoon. Sa may bakal gym sa Dagupan... Motivation Gym.
Pain on left biceps after putting the barbell back down to the floor on top set of the Standing Overhead Press.
[align=center]-WEEK 8-[/align] Year 3, Day 162 [size=x-small](June 27, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym. GREAT BACK WO...
Changed back rep scheme on deads. [size=x-small](Pun not intended) (< Yet, another 'pun not intended-ception')[/size] Managed to used overhand grip 'til the third set, but a bit less taxing/DOMS aggravating on the lower back compared to the latter rep scheme. Used a hammer-strength pressing machine on the Standing CF Raise. [size=x-small](Got curious how they done it under that machine.)[/size]
[align=center]-WEEK 9-[/align] Year 3, Day 164 [size=x-small](June 29, 2014)[/size]
Evening. Sa may bakal gym sa Dagupan... Motivation Gym. BW:172lbs>163lbs
Checked current weight on the scale at home—74kg. [size=x-small](*Same day and instrument used 8 weeks ago).[/size] From 32 down to 31.5 waistline. [size=x-small](More than 5 weeks ago.)[/size]
TODAY. 6hr sleep tops and some laundry by cloudy afternoon. Switched CHEST WO with LEG/ARMS WO. Supposed to hit CHEST WO last Saturday, but got a sudden pain on the sinus. Forced to take some med and sleep for something like 2hrs to tolerate the pain. Still got some pain on the right area of the nose 'til now. But at least the nasal passages are not clogged. The need to have the sanitation in check at all times.
[align=center]-WEEK 8-[/align] Year 3, Day 165 [size=x-small](June 30, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Continued despite sharp pain on the left tris after third working set on Flat Barbell Bench Press.
[align=center]-WEEK 9-[/align] Year 3, Day 173 [size=x-small](July 8, 2014)[/size]
Evening. Sa may bakal gym sa Dagupan... Motivation Gym. BW:163lbs~???lbs
7 Days NO WORKOUT. Just got down from Baguio City last Saturday. Finally recovered from a more than week-long sinusitis.
Had day-old boiled eggs and several pandesals prior WO.
[align=center]-WEEK 9-[/align] Year 3, Day 174 [size=x-small](July 9, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Shifted down the rep scheme on Standing Overhead Press. [size=x-small](Just like the rest of the powerlifts.)[/size]
Comments
Most of the time, mixed grip.
So far dalawang klase palang ang alam kong pag-grip ng fingers sa shaft ng barbell, yung thumbs and fingers wrapping the bar(conventional) at hook grip. Tapos nahahati nanaman yun sa tatlong klase ng paghawak; overhand, underhand, mixed.
Underhand Grip (also supinated grip [size=x-small](mimic soup-bowl palm)[/size]) - If I'm not mistaken ito ang pinakamadali, you'll even notice this on mixed. Mas mauunang bibitaw yung overhand compared sa underhand. I also noticed this when I tried to car deadlift our Toyota Avanza, several months ago. But kung mali ang pag-pull mo dito mas prone ka sa bicep tear injury compared sa tatlo.
Overhand Grip (also pronated grip) - usually the hardest, if not to some, next closest with their grip strength on Mixed Grip. Here's a post under @Ohsnap Journal discussing the manipulation of this grip on working set scheme on DLs. Working on overhand grip but not up to failure enhanced my grip, if not tried my overhand grip strength to cope up with mixed grip. Mas mahihirapan kang i-keep yung grip using this technique on polygonal-shaped plates—rolling barbell dilemma—at kung laging basa ang mga kamay/palad mo.
Mixed Grip - self explanatory.
Hook Grip - mas mahirap ito compared doon sa conventional na pag-wrap ng fingers sa shaft ng barbell (sa umpisa). Though, haven't consistently applied this technique on the program. Masakit sa thumb dahil naiipit ito between the metal shaft at nung gripping force ng mga fingers mo(similar to overhand grip but thumbs are inside). Kaya kung gagamit ka ng grip na'to start from lower weight before jumping to a heavy set with this grip.
thanks for that informative post. I keep forgetting which grip is which. I did hook grips consistently for a few months sa isang gym na puro polygonal ang plates. Took me a while to get the hang of it, pero feel ko parang nagmamanhid ang ang mga thumbs ko habang tumatagal so medyo huminto ako. Mixed grip na ako pag PRs pero swertihan nakaka PR din ng hook. Did hook grip again this week, and I think my form is more strict whenever I use this.
For me, nakatulong din ang pagpractice ng hook grip sa isa pang exercise - the Clean and Jerk, pero that's another matter entirely
agreed! plus the kalyos sa thumbs!
Kung bago palang sa'yo yung technique, start using light weights, from there ramp up 'til you get used to. Masakit talaga 'yan kapag sa mabigat mo kaagad inaapply.
Year 3, Day 135 [size=x-small](May 31, 2014)[/size]
Morning. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Wasn't that hot here as previously thought with Ram's Fitness Center. Truss was made out of wood (coconut lumber).
Flat Barbell Bench Press - 105lbsx15, 120lbsx15, 140lbsx10, 160lbsx10 x6, 185lbsx8 (spot) [1st-4th set RESTS: 1-3min][5th set REST: 5min]
30º Incline Dumbbell Bench Press - 75'sx6x3 x7, x4, x4 (55'sx10 warm-up) [RESTS: 2-3min]
Weighted Dips - BW+35lbsx12x2 x10, x8, x6 [RESTS: 2-5min]
Weighted Leg Lifts - BW+20'sx15x2 x15, x8, x7 [RESTS: 1½-2min]
Incline Crunches - BW+25lbsx10x2 [REST: 2min]
Stomach Vacuum [HOLD: 20sec]x4 [RESTS: 10-20sec]
Arms are flaring.
Year 3, Day 137 [size=x-small](June 2, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
BW: 172lbs ~ ???lbs
A DAY LATER, after LAST CHEST DAY. Had me to wait for more than 10mins to get the turn for the other pair of 35's plates. Didn't managed to rep up a single on any set of the 80's Incline Dumbbell Bench Press despite great lifts on the rest. Conjugate that with the damn phone playing love songs on the speakers. Guess that's what you get on an afternoon peak hour! [size=x-small](Still, got the other Chest WO this week anyhow.)[/size]
Been applying proper breathing on abs exercise, since last WO. Quite effective!
Flat Barbell Bench Press - 110lbsx15, 125lbsx15, 145lbsx12, 165lbsx10 x9, 190lbsx8 (spot) [1st-4th set RESTS: 2-3min][5th set REST: 5min]
30º Incline Dumbbell Bench Press - 80'sx6x3 (40'sx12, 60'sx10 warm-up) [RESTS: 2-5min]
Weighted Dips - BW+40lbsx12x2 x10, x10 [REST: 2min]
Weighted Leg Lifts - BW+20'sx15x2 x12, x12 [REST: 2min]
Incline Crunches - BW+30lbsx10x2 [REST: 2min]
Stomach Vacuum [HOLD: 20sec]x4 [RESTS: 10-20sec]
Year 3, Day 140 [size=x-small](June 5, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Had 5hrs sleep tops. An hour and half sleep prior lifting. Stomach upset before the top working set on Low Bar Squats. Guess it has to do with those egg/tuna spread sandwiches consumed earlier much of the day.
Switched back on wide to shoulder-width stance on Low Bar Squats. Feel much comfortable using these stances.
Had to put a 50's plate on the base of the Captain's Chair to enable it to hold the weight for Weighted Dips.
Low Bar Squats - 160lbsx15, 180lbsx15, 205lbsx12, 235lbsx10, 275lbsx8 [1st-4th set RESTS: 3-5min][5th set REST: 10min+] < MISSED. Due to loss of muscle contraction.
Leg Press - 275lbsx12x2 [REST: 2min]
Standing Calf Raise [MAX stack: 200lbs] - stackx20x2 [REST: 1min]
Barbell Curls (straight bar) - 85lbsx8x2 x5, x4 (50lbsx12, 65lbsx10 warm-up) [RESTS: 2-4min]
Standing Alt. Dumbbell Curls - 40'sx8x2 30'sx12, x10 [REST: 1min]
Skull Crushers - 90lbsx8x2 (50lbsx15, 60lbsx12, 70lbsx10 warm-up) [REST: 1-2min]
Tricep Cable Press Downs [MAX stack: 120lbs] - stackx12x2 [REST: 1min]
Weighted Dips - BW+45lbsx12x2 x7, x4, x9, x6 [RESTS: 1-2min]
Year 3, Day 141 [size=x-small](June 6, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Almost an hour sleep before heading to the gym. Forgot to do spinal decompression exercises. Did a quick one a couple minutes before top working set on Standing Overhead Press. Also forgot to incorporate proper breathing on the first exercise.
Standing Overhead Press - 65lbsx15, 75lbsx12, 85lbsx10, 100lbsx8 x6, 115lbsx6 x2 [1st-4th set RESTS: 2-3min][5th set REST: 7min]
Seated Arnold Press - 50'sx10x2 x6, x3, x5 (30'sx15, 40'sx12 warm-up) [RESTS: 2-4min]
Dumbbell Side Laterals - 20'sx12x2 [REST: 1min]
Barbell Shrugs - 240lbsx12x2 x2, x3, x3, x2, x3, x1 (180lbsx15 warm-up) [RESTS: 2-3min]
Upright Rows - 110lbsx10x2 x8, x8 [REST: 2min]
Had 3 boiled eggs on the way back to the town proper.
Year 3, Day 142 [size=x-small](June 7, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Endured the heavy cold rain walking halfway to the gym.
Still got DOMS on legs. Was forced to workout barefeet since High Top Chucks are wet. Painful calluses on every grip during the workout.
Conventional Deadlift - (Overhand Grip) 150lbsx15, 205lbsx15, (Mixed Grip) 250lbsx12 x10, 285lbsx10 x7, 315lbsx8 x3, 245lbsx10 330lbsx1 (belt) [1st-4th set RESTS: 3-5min][5th set REST: 5min]
MAX OUT
Conventional Deadlift (Mixed Grip) - 355lbsxF (belt), 345lbsxF (belt) [REST: 5min] < MISSED. Due to form.
Pull-ups - BWx10, x6, x4, x6, x6 [RESTS: 1-3min]
Pull Downs - 150lbsx6x3 x5, x5, x6 [RESTS: 2min]
Seated Cable Rows - 190lbsx6x3 (150lbsx12 warm-up) [RESTS: 1½-2min]
Bent Over Barbell Rows - 175lbsx6x2, 135lbsx12 x7 [RESTS: 2-3min]
Standing Calf Raise [MAX stack: 200lbs] - stackx21x2 [REST: 1min]
Year 3, Day 144 [size=x-small](June 9, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Sneezes and colds triggered by letting the downpour dry for more than 4hrs yesterday, before taking a warm bath last night.
Did 'water therapy'. Had a whole-sized roasted chicken breasts by afternoon. Then 45min sleep trying to recover with the sickness. Gone to the gym around 5:40pm. Somewhat packed, half of which are students from the nearby school, I guess. Colds gone by the time, I started.
Flat Barbell Bench Press - 115lbsx15, 130lbsx15, 150lbsx12, 170lbsx10, 195lbsx8 x6 (spot) [1st-4th set RESTS: 2-3min][5th set REST: 4min]
30º Incline Dumbbell Bench Press - 60'sx12, 70'sx10, 80'sx6x3 x7 (spot), x5 (spot), x0 [RESTS: 2-4min]
Weighted Dips - BW+50lbsx12x2 x8, x5, x7 [RESTS: 2-3min]
Weighted Leg Lifts - BW+20'sx15x2 [REST: 2min]
Incline Crunches - BW+35lbsx10x2 [REST: 1½min]
Stomach Vacuum [HOLD: 20sec]x4 [RESTS: 10sec]
Gym management now strictly implementing the operating hours of the establishment.
10min practice posing, afterwards. Abs startin' to come up. Need more upper body mass, especially on delts and lat; despite having a good taper on Lat Spread Poses (Front/Back). Then some pointers from the former competitive bodybuilder/local bodybuilding competition judge/gym owner, Jearic Bautista on stances on Side Chest Pose and Side Tricep Pose.
3 boiled eggs on a way home. Getting more pain on the right shoulder, need some warm compresses.
Year 3, Day 145 [size=x-small](June 10, 2014)[/size]
Evening. Sa may construction site sa San Carlos... RTO Construction Site.
The Volunteerism Workout...
Disturbing video watched over Facebook this late morning. Nasty! Felt weak. Fuck kryptonite! Spent the rest of the afternoon browsing the 'net when all the sudden got invited to get down and dirty! Worked straight from around 6pm-late 10pm. Sort of farmers walk of thick hollow blocks for few meters for lot of times on the first hour, then passing of half-full pails of cement mix to the next, lastly cleaning towers of pails and a few number of shovels. Need to exert better than that next time around. Need to participate on the toughest jobs on the site!
[align=center]Burns and wounds on right and left elbows.
[size=x-small](*White patches are the cements residue.)[/size][/align]
Getting much quick-drying formula cement mix all over my clothes, shoes and much of the forearms. Which later burns and irritates on the skin. Was redirected on the first-aid department to clean the wounds.
Year 3, Day 151 [size=x-small](June 16, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
BW: 172lbs ~ ???lbs
Heavy rains kept me from leaving home for the past few days. Decided to do D-I-Y cleaning and trying to fix PC for the rest of the time.
There's a sore on the right RC, but tolerable. Had it from forcing my way up on the last Pull-ups...
[align=center]Blood and sweat training they said...
Right hand got caught on the j-hook of the Flat Barbell Bench on reracking the top set.[/align]
Flat Barbell Bench Press - 120lbsx15, 135lbsx15, 155lbsx12 x8, 175lbsx10 x6, 200lbsx8 x5(spot) [1st-4th set RESTS: 2-4min][5th set REST: 6min]
30º Incline Dumbbell Bench Press - 85'sx6x3 x5(spot) (65'sx12 60'sx12, 75'sx10 warm-up) [RESTS: 3-5min]
Weighted Dips - BW+55lbsx12x2 x8, x5, x5 [REST: 2-3min]
Weighted Leg Lifts - BW+20'sx15x2 [REST: 1min]
Incline Crunches - BW+40lbsx10x2 [REST: 1½min]
Stomach Vacuum [HOLD: 20sec]x4 [RESTS: 10-20sec]
Year 3, Day 152 [size=x-small](June 17, 2014)[/size]
Afternoon. Sa may bakal gym sa Dagupan... Motivation Gym.
Looking for a gym around the university that will fit the needs. End up hittin' the today's WO here. Sleep and carb deprived. Had only more or less 6hrs sleep. Had another deload (-20%) on Low Bar Squats due to stance issues. Don't seem to be comfortable anymore with the narrow stance, got used to wide stance.
Low Bar Squats - 110lbsx15, 130lbsx15, 155lbsx12, 185lbsx10, 220lbsx8 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Standing Calf Raise - 220lbsx22, 320lbsx12, x12 [RESTS: 1-2min]
Leg Press - 275lbsx12x2 [REST: 1min]
Barbell Curls (straight bar) - 85lbsx8x2 x3, x3 (50lbsx12, 65lbsx10 warm-up) [RESTS: 2-3min]
Standing Alt. Dumbbell Curls - 40'sx8x2 30'sx12, x9 [REST: 2min]
Skull Crushers - 90lbsx8x2 (50lbsx15, 60lbsx12, 70lbsx10 warm-up) [REST: 2-3min]
Tricep Cable Press Downs - 120lbsx12x2 [REST: 1min]
Weighted Dips - BW+55lbsx12x2 [RESTS: 2min]
Earlier of the day...
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Year 3, Day 153 [size=x-small](June 18, 2014)[/size]
Afternoon. Sa may bakal gym sa Dagupan... Motivation Gym.
Standing Overhead Press - 65lbsx15, 75lbsx12, 85lbsx10 x9, 100lbsx8, 115lbsx6 x4 [1st-4th set RESTS: 2-3min][5th set REST: 4min]
Seated Arnold Press - 50'sx10x2 (spot) (30'sx15 warm-up) [RESTS: 2-3min]
Dumbbell Side Laterals - 20'sx12x2 x8, x8 [REST: 1min]
Barbell Shrugs - 190lbsx12x2 [REST: 4min]
Upright Rows - 105lbsx10x2 x7, x7 (85lbsx12 warm-up) [REST: 2min]
Year 3, Day 154 [size=x-small](June 19, 2014)[/size]
Evening. Sa may bakal gym sa Dagupan... Motivation Gym.
Scored the manager's second warning today. Being the first one yesterday on not taking safety measures on checking the perimeter before lifting any of the free weight exercises—especially the big lifts and small-scale/non-commercial gyms. Wasn't humiliated despite most of people in the room are looking on the scene. Can't blame me if I lift heavy, but you can blame me if I break some of the rules; like banging back the barbell down or shouting like a goddamn military DI. Apparently, that's how I aggressively approach the barbell and fight that demotivating war inside my brain. [size=x-small](I'm working on that attitude towards Ed Coan approach and similar to kiss-and-go style...)[/size] Anyway, movin' on. At least yield something 'bout gym plates inspite the heed.
Conventional Deadlift - (Overhand Grip) 150lbsx15, 205lbsx15, (Mixed Grip) 250lbsx12 x5, 285lbsx10 x5, 315lbsx8 x3, 245lbsx10 [1st-4th set RESTS: 5min][5th set REST: 8min]
Pull-ups - BWx10, x7, x5, x6, x4 [RESTS: 2-4min]
Pull Downs - 150lbsx6x3 x6, x5, x6 (120lbsx8 warm-up) [RESTS: 3-4min]
Seated Cable Rows - 190lbsx6x3 150lbsx8, x8, x8 (150lbsx12 120lbsx15 warm-up) [RESTS: 2-3min]
Bent Over Barbell Rows - 175lbsx6x2, 135lbsx12 x10 [RESTS: 3min]
Standing Calf Raise - 320lbsx12x3 [RESTS: 1min]
Year 3, Day 158 [size=x-small](June 23, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
BW: 172lbs ~ ???lbs
Mild colds and sore throat since Friday. Did gargle the old fashioned warm/hot saltwater solution every night. Forced to refeed for two days the following day after onset, inorder to get full recovery today and prevent taking pills.
Flat Barbell Bench Press - 120lbsx15, 135lbsx15, 155lbsx12, 175lbsx10 x9, 200lbsx8 x5(spot) [1st-4th set RESTS: 2-3min][5th set REST: 4min]
30º Incline Dumbbell Bench Press - 85'sx6x3 x7(spot) (65'sx12 60'sx12, 75'sx10 x9 warm-up) [RESTS: 3-5min]
Weighted Dips - BW+55lbsx12x2 x6, x5, x5 [REST: 3-4min]
Weighted Leg Lifts - BW+20'sx15x2 [REST: 1min]
Incline Crunches - BW+40lbsx10x2 [REST: 1min]
Stomach Vacuum [HOLD: 20sec]x4 [RESTS: 10-15sec]
Did take a stroll at the beach, just passed the Army Reserve Camp—Camp Andres Malong Reserve, San Isidro Norte Beach, Binmaley—after workout. 'Kinda missed the sea breeze... [size=x-small](And don't ever think about me watchin' sunsets! It's partly cloudy around here.)[/size] ...relaxing.
team take no days off ka rin pala bro! hahaha!
Im STILL suffering from cold and flu( 2 weeks na), Are you taking multivits? I've asked my friend whether to switch my multivits to vit.c only, as per she, would be more beneficial to take both, since multi vit normally has low dosage of vit.c (100-150g) whereas normal male need to take at least 1k - 2k mg of vit.c.
You mean 'TEAM Take No Day Offs'.
No. IMO, I will be fine with the ascorbic acids. [size=x-small](Well... that's just me.)[/size]
Year 3, Day 159 [size=x-small](June 24, 2014)[/size]
Afternoon. Sa may bakal gym sa Dagupan... Motivation Gym.
GREAT ARM WO today!
Low Bar Squats - 120lbsx15, 140lbsx15, 165lbsx12, 195lbsx10, 230lbsx8 [1st-4th set RESTS: 2-3min][5th set REST: 8min]
Leg Press - 285lbsx12x2 [REST: 2min]
Standing Calf Raise - 330lbsx12x2 [RESTS: 1min]
Barbell Curls (straight bar) - 85lbsx8x2 x4 (spot), x2 (spot) (55lbsx12, 70lbsx10 x9 warm-up) [RESTS: 2-4min]
Standing Alt. Dumbbell Curls - 40'sx8x2 x7, x4 [REST: 1min]
Skull Crushers - 95lbsx8x2 x7, x6 (55lbsx15, 65lbsx12, 75lbsx10 warm-up) [REST: 2-3min]
Tricep Cable Press Downs - 130lbsx12x2 [REST: 1min]
Weighted Dips - BW+55lbsx12x2 [RESTS: 2min]
Year 3, Day 161 [size=x-small](June 26, 2014)[/size]
Afternoon. Sa may bakal gym sa Dagupan... Motivation Gym.
Pain on left biceps after putting the barbell back down to the floor on top set of the Standing Overhead Press.
Standing Overhead Press - 70lbsx15, 80lbsx12 x8, 90lbsx10, 105lbsx8, 120lbsx6 x4 [1st-4th set RESTS: 2-4min][5th set REST: 5min]
Seated Arnold Press - 55'sx10x2 60'sx7(spot), x8(spot) (35'sx15 warm-up) [RESTS: 2-3min]
Dumbbell Side Laterals - 25'sx12x2 x4, 20'sx8 (15'sx15 warm-up) [REST: 2-3min]
Barbell Shrugs - 200lbsx12x2 [REST: 2min]
Upright Rows - 110lbsx10x2 x6, x7 (90lbsx10 x12 warm-up) [REST: 2min]
Warm compress on thighs and left biceps later the evening.
Year 3, Day 162 [size=x-small](June 27, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
GREAT BACK WO...
Changed back rep scheme on deads. [size=x-small](Pun not intended) (< Yet, another 'pun not intended-ception')[/size] Managed to used overhand grip 'til the third set, but a bit less taxing/DOMS aggravating on the lower back compared to the latter rep scheme. Used a hammer-strength pressing machine on the Standing CF Raise. [size=x-small](Got curious how they done it under that machine.)[/size]
Conventional Deadlift - (Overhand Grip) 160lbsx5, 215lbsx5, 260lbsx5, (Mixed Grip) 295lbsx5, 325lbsx3 [1st-4th set RESTS: 3-5min][5th set REST: 6min]
Pull-ups - BWx11, x7, x7, x7, x2 [RESTS: 1-2min]
Pull Downs - 160lbsx6x3 x5, x6, x6 (130lbsx8 warm-up) [RESTS: 2min]
Seated Cable Rows - 160lbsx6x3 x7, x7, x8 (130lbsx15 warm-up) [RESTS: 2min]
Bent Over Barbell Rows - 180lbsx6x2, 140lbsx12 x8 [RESTS: 2-3min]
Standing Calf Raise - 200lbsx12x3 [RESTS: 1min]
Year 3, Day 164 [size=x-small](June 29, 2014)[/size]
Evening. Sa may bakal gym sa Dagupan... Motivation Gym.
BW: 172lbs > 163lbs
Checked current weight on the scale at home—74kg. [size=x-small](*Same day and instrument used 8 weeks ago).[/size] From 32 down to 31.5 waistline. [size=x-small](More than 5 weeks ago.)[/size]
TODAY. 6hr sleep tops and some laundry by cloudy afternoon. Switched CHEST WO with LEG/ARMS WO. Supposed to hit CHEST WO last Saturday, but got a sudden pain on the sinus. Forced to take some med and sleep for something like 2hrs to tolerate the pain. Still got some pain on the right area of the nose 'til now. But at least the nasal passages are not clogged. The need to have the sanitation in check at all times.
Low Bar Squats - 130lbsx15, 150lbsx15, 175lbsx12, 205lbsx10, 240lbsx8 x6 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Leg Press - 295lbsx12x2 [REST: 1min]
Standing Calf Raise - 350lbsx12x2 x12, x12, x12 [RESTS: 1-1½min]
Barbell Curls (straight bar) - 90lbsx8x2 (60lbsx12, 75lbsx10 70lbsx6, x3 warm-up) [RESTS: 2-3min]
Standing Alt. Dumbbell Curls - 40'sx8x2 x7, x7 [REST: 2min]
Skull Crushers - 100lbsx8x2 x4, x4 (60lbsx15, 70lbsx12, 80lbsx10 warm-up) [REST: 2-3min]
Tricep Cable Press Downs - 140lbsx12x2 x12, x11 [REST: 1min]
Weighted Dips - BW+55lbsx12x2 [RESTS: 2min]
Year 3, Day 165 [size=x-small](June 30, 2014)[/size]
Afternoon. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Continued despite sharp pain on the left tris after third working set on Flat Barbell Bench Press.
Flat Barbell Bench Press - 125lbsx15, 140lbsx15, 160lbsx12 x8, 180lbsx10 x7(spot), 205lbsx8 x4(spot) [1st-4th set RESTS: 2-5min][5th set REST: 6min]
30º Incline Dumbbell Bench Press - 90'sx6x3 x3(spot) (70'sx12 x7, 80'sx10 x8(spot) warm-up) [RESTS: 5min]
Weighted Dips - BW+60lbsx12x2 x5, x4, x5 [RESTS: 3-5min]
Weighted Leg Lifts - BW+25'sx15x2 x14, x9 [REST: 2min]
Incline Crunches - BW+45lbsx10x2 [REST: 1min]
Stomach Vacuum [HOLD: 20sec]x4 [RESTS: 15-30sec]
Year 3, Day 173 [size=x-small](July 8, 2014)[/size]
Evening. Sa may bakal gym sa Dagupan... Motivation Gym.
BW: 163lbs ~ ???lbs
7 Days NO WORKOUT. Just got down from Baguio City last Saturday. Finally recovered from a more than week-long sinusitis.
Had day-old boiled eggs and several pandesals prior WO.
Low Bar Squats - 140lbsx15 x5, 160lbsx15 x5, 185lbsx12 x5, 215lbsx10 x5, 250lbsx8 x5 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
Leg Press - 305lbsx12x2 [REST: 2min]
Standing Calf Raise - 350lbsx12x2 x12, x12, x12 [RESTS: 1min]
Barbell Curls (straight bar) - 90lbsx8x2 (60lbsx12, 75lbsx10 70lbsx5, x6 warm-up) [RESTS: 2min]
Standing Alt. Dumbbell Curls - 40'sx8x2 x8, x7 [REST: 2min]
Skull Crushers - 105lbsx8x2 x4, x4 (65lbsx15 x12, 75lbsx12 x10, 85lbsx10 x8 warm-up) [REST: 2-3min]
Tricep Cable Press Downs [MAX stack: 150lbs] - stackx12x2 [REST: 2min]
Weighted Dips - BW+65lbsx12x2 [RESTS: 2min]
Year 3, Day 174 [size=x-small](July 9, 2014)[/size]
Evening. Sa may bakal gym sa Binmaley... Jearic Fitness Gym.
Shifted down the rep scheme on Standing Overhead Press. [size=x-small](Just like the rest of the powerlifts.)[/size]
Standing Overhead Press - 75lbsx15, 85lbsx12 x6, 95lbsx10 x6, 110lbsx8 x6, 125lbsx6 x3, x1 [1st-4th set RESTS: 2-3min][5th set REST: 5min][6th set REST: 3min]
Seated Arnold Press - 60'sx10x2 x8(spot), x5(spot) (40'sx15 warm-up) [RESTS: 2-2½min]
Dumbbell Side Laterals - 25'sx12x2 x8, x6 (15'sx15 warm-up) [REST: 2min]
Barbell Shrugs - 210lbsx12x2 (160lbsx15 warm-up) [REST: 2min]
Upright Rows - 115lbsx10x2 x6, x6 (95lbsx12 x10 warm-up) [REST: 2-3min]