paps matagal kana sa larangan, hindi pako nag uumpisa nanjan kana, sa tpc palang baboy pako nakakasagutan na kita dun,
dont you think its time for you to ditch the I,F, method? and start training and eat seriously? i mean. based on your workouts. grabe, hindi ko alam kung overtrained ka lage o ewan, imho lang to ah, dont get offended.
paps matagal kana sa larangan, hindi pako nag uumpisa nanjan kana, sa tpc palang baboy pako nakakasagutan na kita dun,
dont you think its time for you to ditch the I,F, method? and start training and eat seriously? i mean. based on your workouts. grabe, hindi ko alam kung overtrained ka lage o ewan, imho lang to ah, dont get offended.
haha sorry pero natawa ako sa post ni boss dalton hehe.
Well yeah, tama sya. IF is not for everyone since twice ka lang nag gym eh, mahirap talaga ma adhere para sayo yung simple set up na train 3x a week, rest 4x week and the cycle and everything.
Yeah, still on IF. I would give it another go and see if my previous training routine was the culprit. But this time, I would take some protein (or BCAA) before training. Martin Berkhan actually recommends not to train completely fasted. He recommends fasted training with 10g of BCAA prior to training. I did not follow it so it's my fault
I actually stopped training for 3 weeks before I started Wendler 531 training. I had time to rethink and plan on what to do.
I discovered that I'm the one causing my sleep problems. Before bed time, I think too much about my work, school, personal problems, and my repeated failures on getting stronger. I have wasted 5 years of training and the thought of it really annoys me and kind of depressing.
In the past days, my sleep is improving. I try to think positive thoughts and clear my mind before bedtime. I hope I can completely fix my sleep as soon as possible. I miss the feeling of waking up in the morning without having too rely on an alarm clock
I really want to be strong... Not just stronger than the average person who can't even do a single chin up
ok lang yan bro, hindi naman natin kelangan magpalakasan dun. Ang mahalaga yung interaction and exchange of thoughts. Ako man, nung first time ko sumama ang gusto ko lang ay magsaya at matuto din sa iba pero shempre magbubuhat din ng maayos. kung ano lang kaya natin sa araw na yun, yun lang. medyo delikado din magheavy at tumodo ng hindi ka familiar sa mga gamit sa gym na yun
+1 sa pag follow kay Elliot Hulse boss monch. The guy is my savior, helped me in so many ways even outside strength training. Sobrang helpful niya sa buhay.
Good luck and congrats mr.nrg! 5/3/1/ is a beast of a program and so straightforward. Made all kindszzz of gainzzz with it.
Sasama narin ako sa next GWO for the first time, kaya sama ka narin mr.nrg. Cheers mate!
Wendler 531 (twice a week template)
Cycle 1 - Week 1 - Day 2 (October 12, 2013)
body weight = probably still around 161 lbs
Conventional Dead Lift
1st set - 110 lbs x 5 reps
2nd set - 130 lbs x 5 reps
3rd set - 150 lbs x 5 reps
Military Press
1st set - 40 lbs x 5 reps (bar only which weighs 40 lbs)
2nd set - 50 lbs x 5 reps
3rd set - 55 lbs x 5 reps
Chin Ups
1st set - body weight x 5 reps
2nd set - body weight + 10 lbs x 5 reps
3rd set - body weight + 20 lbs x 2 reps
Dumbbell Row
1st set - 45 lbs x 10 reps
2nd set - 45 lbs x 10 reps
Dips
1st set - body weight x 5 reps
Push Ups
1st set - body weight x 18 reps
I joined a group workout for the 2nd time at Maximus Den. I was really planning on just 2 assistance exercises but decided to do more. I only did the prescribed reps for the main lifts, I don't feel well rested
@ DSmallDivide
Thanks for the inputs on my assistance lifts. I'll include Good Mornings during my Back Squat day
@ monching / milksworth / Jettie / bomsbon
Ang sarap ng post workout meal sa North Park Sarap nung fried rice. he he. Tamang-tama, may North Park dito sa Market! Market!
Ayos din yung chix na nakasabay nating naglalakad sa Cubao, mabilog yung @$$
Naramdaman ko ang DOMS sa side ng pecs ko dahil yata sa dips. Matagal kong hininto ang dips at medyo wide yata ang grip ng dip station ng ENSAYO. Sa triceps, wala
May DOMS din sa lats at sa rear deltoids. Maybe because I did chin ups, dumbbell rows, and cable rows all in the same day
Comments
paps matagal kana sa larangan, hindi pako nag uumpisa nanjan kana, sa tpc palang baboy pako nakakasagutan na kita dun,
dont you think its time for you to ditch the I,F, method? and start training and eat seriously? i mean. based on your workouts. grabe, hindi ko alam kung overtrained ka lage o ewan, imho lang to ah, dont get offended.
haha sorry pero natawa ako sa post ni boss dalton hehe.
Well yeah, tama sya. IF is not for everyone since twice ka lang nag gym eh, mahirap talaga ma adhere para sayo yung simple set up na train 3x a week, rest 4x week and the cycle and everything.
Time to switch some different approach.
Cycle 1 - Week 1 - Day 1 (October 7, 2013)
body weight = 161 lbs
Back Squat
1st set - 60 lbs x 5 reps
2nd set - 70 lbs x 5 reps
3rd set - 80 lbs x 8 reps
Bench Press
1st set - 95 lbs x 5 reps
2nd set - 110 lbs x 5 reps
3rd set - 125 lbs x 8 reps
Barbell Row
1st set - 80 lbs x 8 reps
2nd set - 80 lbs x 8 reps
3rd set - 80 lbs x 8 reps
Push Ups
1st set - body weight x 15 reps
2nd set - body weight x 12 reps
How about the eating routine? Still on IF?
I actually stopped training for 3 weeks before I started Wendler 531 training. I had time to rethink and plan on what to do.
I discovered that I'm the one causing my sleep problems. Before bed time, I think too much about my work, school, personal problems, and my repeated failures on getting stronger. I have wasted 5 years of training and the thought of it really annoys me and kind of depressing.
In the past days, my sleep is improving. I try to think positive thoughts and clear my mind before bedtime. I hope I can completely fix my sleep as soon as possible. I miss the feeling of waking up in the morning without having too rely on an alarm clock
I really want to be strong... Not just stronger than the average person who can't even do a single chin up
May plan nga pala na GWO pero wala pa date. baka gusto mo sumama
Kita ko mga lifting stats nyo. Ang dami kong babawasan na plate every after set nyo
Magpapalakas muna ako
Now on the training routine, +1 kay vinch brah and reading your title you're moving on na!
It doesnt matter sa weights brah di naman tayo nag co-contest saka madami gamit either sa maximus/slimmers/golds hehehe
hirap ako sa conventional DL pag maliit na plates
Dead Lift and Military Press ang Day 2 ko sa 531
sama na sa GWO!
Good luck and congrats mr.nrg! 5/3/1/ is a beast of a program and so straightforward. Made all kindszzz of gainzzz with it.
Sasama narin ako sa next GWO for the first time, kaya sama ka narin mr.nrg.
Cycle 1 - Week 1 - Day 2 (October 12, 2013)
body weight = probably still around 161 lbs
Conventional Dead Lift
1st set - 110 lbs x 5 reps
2nd set - 130 lbs x 5 reps
3rd set - 150 lbs x 5 reps
Military Press
1st set - 40 lbs x 5 reps (bar only which weighs 40 lbs)
2nd set - 50 lbs x 5 reps
3rd set - 55 lbs x 5 reps
Chin Ups
1st set - body weight x 5 reps
2nd set - body weight + 10 lbs x 5 reps
3rd set - body weight + 20 lbs x 2 reps
Dumbbell Row
1st set - 45 lbs x 10 reps
2nd set - 45 lbs x 10 reps
Dips
1st set - body weight x 5 reps
Push Ups
1st set - body weight x 18 reps
I joined a group workout for the 2nd time at Maximus Den. I was really planning on just 2 assistance exercises but decided to do more. I only did the prescribed reps for the main lifts, I don't feel well rested
@ DSmallDivide
Thanks for the inputs on my assistance lifts. I'll include Good Mornings during my Back Squat day
@ monching / milksworth / Jettie / bomsbon
Ang sarap ng post workout meal sa North Park
Ayos din yung chix na nakasabay nating naglalakad sa Cubao, mabilog yung @$$
Day 1
Back Squat
Bench Press
Good Morning
Barbell Row
Push Ups
I think I'm weak at the bottom of the squat that is why I included Good Mornings
Barbell rows will be done at a ~45 degree angle. This is for adding more upper back mass and strengthening my lower back
Push Ups just to add more work volume for my chest and triceps. It's done with feet elevated around 2 feet
Day 2
Conventional Dead Lift
Military Press
Chin Ups
Pendlay Rows
Dips
Chin Ups for more upper back mass and biceps
Pendlay Rows, same purpose with Barbell Rows
Dips for triceps and lower pecs
For day2 you can add face pulls for rear delts/upperback/rhomboids.
I'll use a weight that I can do for 3 sets of 8 -10 reps with good form then progress every week by adding 2.5 lbs or 5 lbs
paano po yung pause squats ? regular squats lang po ba yun na hihinto ka briefly sa bottom part ? naka-block po kasi ang YouTube dito sa office.
ang training max ko po ngayon sa back squat ay 90 lbs
May DOMS din sa lats at sa rear deltoids. Maybe because I did chin ups, dumbbell rows, and cable rows all in the same day
Try DB or kettlebell swings.... subukan mo lang, may magic yan
paranga nakalimutan na ng katawan ko ang load ng high volume
mag-stick muna ako sa assistance lifts using a weight na kaya ko with good form for 3 x 8-10
mukhang ok ang maraming rows. experiment ako uli
dami ko pa kailangan ayusin
thanks sa mga inputs