3. Tbar rows- hold the bar na lang and use smaller plates kung meron ka for better range of motion
+1
Dami sa gym gumagamit ng 45lb plates for t-bars letting ego get the better of them ako gamit ko nga lang 10lbs plates lol
ok lang naman gumamit ng malalaking plates as long you can activate your lat/rombhoids/upper back muscles during the movement and minimize bicep/arm/lower back recruitment in order to move the weight (w/c is common by the way). though may disadvantage talaga sa large plates ang mga taong short ang limbs.
para hindi tumama yung big plates sa chest at mabawasa ROM nilalagyan ko muna ng 6 10lbs plates bago ko lagyan ng 35's or 45's yung bar. this way sa may neck area tatama yung big plate at pwede ko sya ilagan by looking forward.
^ hirap idemonstrate dito jet hehehe at medyo iba din ang pakiramdam ng basic tbar row(yung nasaksak yung bar sa pader) versus machine tbar rows (depende pa sa brand). sa stance pa lang at stability malaki ang deperensya.
@jet, maikli kasi braso mo kaya malamang hindi ka matuwa sa tbar. hilahin mo lang papunta sa tiyan mo wag sa dibdib, yun na pinaka diskarte mo sa tbar. BB row ka nalang para hindi limited yung ROM.:)
oo nga no, barbel / bent over rows ano sir vinch or yung pendlay? Sa bentover damang dama ko yung sakit sa mid section ng likod ko.. Minsan na cheat ko na na tumatayo pag hirap na hirap na ko at 8th-9th reps
Shit just got serious. Bought a 6ft long bar and 100lbs worth of plates this week at Toby's Sports.
Sa this coming sahod gonna buy a 100 more pounds worth of plates and mats for my garage so I can drop the BB on the ground with full confidence. No cash yet for a power rack or a bench. Maybe pag may 13th month na ko.
What lifts I do at home:
Overhead Squats
Power Clean and Press
Deadlifts
BB rows
Bicep Curls
That's all I can think of doing. Anyone else know of any barbell/floor lifts I could incorporate to my home workout?
Upright rows - delts/traps
Front raises - front delts (same as db front raises but with bb)
Reverse curls - bi's/forearms
Wrist curls - forearms
Hack squats - quads (old school version before machines - stand with the bar BEHIND your feet, bend down at the knees, back straight, grab the bar and stand up - repeat)
Front squats - quads (be careful since no cage/rack)
Toe raises - calves
Tricep press - triceps - modified French press(overhead tri extension) - hard to do french press with straight long bar, so just take a narrow grip about 12 inches between index fingers, clean it, then proceed to do press behind neck - let bar come down to top-of-head only and press
SLDL - hams/lumbar
good mornings - hams/lumbar
Also it's easy to find something to hang from to do chins/pullups. You can use a couple chairs to blast tri's with tricep dips. Use 3 chairs and you can do deep pushups mimicking db flyes.
@jet: para sakin kung aletrnative for tbar= bent over BB rows.
Ok lang yung cheat sa last reps, normal lang yun at that point. Atleast kahit papano may benefit yun sa traps. Minsan kasi pag trip ko after BB rows hindi ko na binababa yung bar derecho shrugs na.
Oh man. Thank you so much guys. Solid lists from sir Vinch and Big Dawg. :yahoo: Thank you so much guys.
Hindi pa napasok yung sweldo ko to buy more plates badtrip.
Still pretty busy with work and personal stuff that the daily cardio that I do has taken a backseat and the habits of eating what's in front me is coming back slowly cause of the stress. Not good. Not sure if its just being bloated or water weight but I got back to 91KG from 89KG. Not feeling it and also looking at myself in the mirror seems like the same.
August 30, 2013
Wasn't up to do a whole body workout cause of a mild cough/runny nose and decided to split it upper/lower
Upper body day
BB press
110lbs, 3x10
Flat DB press
45's 3x10
Incline DB press
45's 3x8
Chest Flyes
40's 2x12
OHP
80lbs 3x8
Power Clean and Press
50lbs x 5
60lbs x 5
70lbs x 3
80lbs x 3
90lbs x 1
Got more ABC's baby safety mats for my home barbell/floor workout and 30lbs more plates. Natatakot ako I set up sa garage namin ,baka pag gising ko sa umaga wala na hahaha.
Ang bilis ng panahon, more than one month na ako nag lilift seriously and I feel fucking on top of the world. Nag renew ako membership sa current gym ko, not pretty to look at but it makes me stronger so why fix what ain't broken? :yahoo:
Lower Body/Core Day BW:89KG (As I hoped, I was just bloated the other day. I really hope I don't slip in my diet and regimen again for too long and undo all the hardwork I've done)
August 31, 2013
Box Jumps 4ft 3x20
Step ups 1ft 3, 1 minute rounds
Farmers Walk 50lbs plates 2 1 minute rounds
Weighted Planks
50lbs plate 1 minute round
1 minute round body weight x 2
Barbell Lunges 40lbs, fucking around lunging around the gym for a few minutes.
Squats 200lbs 1x5, 1x3, 1x8, 1x5 :yahoo:
(So happy with this. First time squatting 200lbs jumped around in glee after albeit with shaky legs hahaha)
Almost died doing squats on the last set.
Deadlifts
200lbs 2x8
250 triple
260 single.
Grip strength gave out and couldn't do my PR of 280.
All in all it was an awesome workout. Felt content.
!@#!@#! Sir Vinch, sobrang sarap na exercise ng Haymakers. Panalo lahat ng recommendations niyo with the home workout thing. Pero may serious mind body connection ako dun sa Haymakers talaga haha. feels na feels.
9-7-13
89kg
Teamsports Gym
Deadlift
200lbs x 5
250lbs x 3
260lbs x 3
270lbs x 1
280lbs x 1
285lbs x 1
290lbs x 1
295lbs x 1
Missed 305lbs could get the weight up but not past my shins. Rested a bit and tried a few more times. Next week for sure.
Bench Press
100 2 x 10
110 x 5
120 2 x 5
125 x 3
130 x 2
Clean and Jerks
60 x 5
70 x 5
80 x 5
90 x 3
100 x 1
Haymakers
50 1x12
100 3x5
Had to be somewhere and didn't have enough time to lift. Finishing up Rows and Squats tomorrow.
Thanks extend! Hindi ko alam kung may kinalaman pero nung nag simula ako mag plyometrics lumakas DL's ko.
ang long term goal ko sa DL's at Squats sana mapuntahan ko yung point na kaya ko x2 ng body weight ko! hehe.
Hirap lang pataasin ng bench at overhead press ko. Hina ng upper body ko man badtrip. Kung may tips kayo jan, it would be greatly appreciated
Sometimes I go home to my house sa LPC where I usually train, sometimes sa Makati area and most recently I've a place to crash in Quezon City. Lifted at Revflex Gym near Banawe. Oly Bar's lahat weighing at 40lbs so I had to put less plates in . Huge space.
9-9-13
Bench Press
100lbs 1x5
130lbs 5x3
Push ups
BW 5x10
Clean and Jerks
85 1x5
95 1x5 (goddamn exhausting I've got to quit smoking)
100 1x3
110 1x1
120 1x1 ( I missed a few times but finally got the weight up and locked it)
OHP
70 1x5
Squats
180lbs 1x8
200lbs 3x5
210lbs 1x3 (crazy how my bench is stuck but my squat keeps getting stronger)
Deadlifts
100lbs 1x20
150lbs 1x12
200lbs 1x8
250lbs 1x5
270lbs single
280lbs single
290lbs single
300lbs FUCKING HELL YES. Feel na feel mode pulling that much from the floor. Gusto ko tumalon sa tuwa sa gym at ngaratan yung mga bench press junkies every day is upper day na nakapila sa bench. haha too much testosterone goin.
I gotta video my form on max effort DL's though. I must've looked like an injury waiting to happen. My lower back is killing me right now haha.
Lat Pulls
120 1x10
135 1x6 (Bad form need to readjust)
Narrow Lat Pulls
135 2x8
Yates Rows
60 2x8
Bent over BB rows
85 2x8
Renegade Rows (messing around with rows)
25's 1x12
Masala, dyan sa reflex nag bubuhat yung iba nating brothers in iron. I also lift there pay nag yaya sila. Equips are good as they are all imported kaya Lang medyo pricey ang gym fee for a regular gym rat like us. Enjoy your training dude!
@milksworth. Oo nga e! Too pricey for me as well. I was like "Fuck, ilang itlog na nabili ko dun" Wala lang talaga ako mahanap na bakal bakal type gym around the area puro "fitness centre's" I cringe everytime i hear the term haha. Thanks boss milksworth! Pag nakita ko kayo doon I'll definitely try to bug you haha!
@DS, thanks sir. I'm gonna take a week to deload for a while and see what's up. Video coming soon! Hope to really get good at DL's. I love doing them. Hindi ko alam yung GTD ano yun?
For those of you who've been following my story so far might remember me being stuck at work because of the typhoon. Nakuha ko na this cutoff yung extra cash because of that and used it to enroll at Eclipse Gym. With my crazy schedule sobrang panalo because it's open 24/7. I'm trying to coax all my overweight cook friends to join me as well.
Sobrang ganda ng facilities nila, first time I've been to such a place. Good thing a friend of mine recommended it to me only having good things to say about the place. Staff were very cool to me and are into strength training as well.
No more excuses from now on.
My short term goal would be hitting that 315 deadlift challenge for myself at the end of the 1st month.
I'm at a loss on what to do now in regards to nutrition since I'm now at 194lbs comfortable nako sa sarili ko. Small US sized dress shirts nag kakasya na sakin which I find very weird. Continue cutting even if there's nothing to cut on? Bulk? Body Recomp? Maintain my current weight? I might just try to hit maintenance until my strength plateaus. Does the masters have any thoughts on this? I wanna hear from my idols sir Vinch and the Big Dawg if you guys have something to say from your experiences.
Chapter II start:
September 15th
4:30PM
Bench/Deadlift Day
Flat DB Press
60 3x8
Incline BB press
100 3x8
Push Ups
3x12
Kroc Rows
60's 3x20 (Rep PR)
70's 1x10
Deadlift
250
3x5
1x10 (Rep PR)
165
3x12 (killer DOMS.)
Power Clean
50
1x10
Did loaded barbell carries(100lbs) in the back squat rack position around my neighborhood for 5 rounds at the 5th round I almost didn't get to push the barbell back up to my chest haha.
bro, hindi ko alam ano diet mo, meal plan, macros or anything but seems like you are progressing based on your logs. you also seem to be happy and motivated. i dont think you are lost since you said you are comfortable with yourself. sounds like you just want to know if what your doing is really working or maybe you just got lucky. ganito lang bro, as much as you want to be precise with numbers and details, you cant measure results, you cant compute confidence and happiness. so masasabi ko lang is continue what you are doing and make the most out of it, dont anticipate for setbacks, it will always come! trust me, hindi mauubos and setbacks! stop worrying about overtraining, overeating/undereating, selfdoubt and all that shit when you're making gains, PR's and reaching your goals right now. you are already a badass and an animal in the gym, you cant doubt that! relax lang and enjoy the newbie gains, tsaka mo gawing technical yung approach mo pag ready ka na for it
Repped your post sir vinch. Panalo talaga. Don't regret making my journal here sobrang laking tulong.
Thanks so much. Tama ka. I'm over thinking too much when everything I've been doing so far has been working out pretty well naman. Galing. Yun lang talaga character ko masyadong OA hahaha! Thanks
September 19th, 2013
Teamsports LPC
BW: 90kg (bloated from eating too much the night before)
Bench/DL day
Wasn't the best day for training today but felt awesome and unstoppable afterwards even with the misses, hitting it for sure next time.
:sport:
DL's
200lbs 1x3 hit
230lbs 1x3 hit
255lbs 1x2 miss
255lbs 1x3 hit (grip strength on right hand needs work
or need to increase rest time from 3 minutes to 5 or more)
265lbs 1x2 hit
Assistance Work:
Deadlift 200lbs x 8 x 3
Kroc Rows 70's x 15 x 3 Rep PR. Kaya pala. Willpower win.
Power Cleans 60lbs 3x5
Bench Press
110lbs 1x3 hit
115lbs 1x3 hit
130lbs 1x3 hit
135lbs 1x3 miss. Got two reps in, really feel weak at upper body pushing. My new goal would be to overcome that and build a stronger upper body.
Assistance Work:
BW Push ups 3x12
BP 100lbs x 3 x 10
Tricep work for 10 minutes
Walk from Teamsports Gym to LPC house.
Home:
Loaded Barbell Carries in the back squat lockout position
110lbs x 3 rounds of 3 minutes around the neighborhood.
Speed DL's 110lbs
1x20
Barbell Rows
110 x 5
Clean and Jerk 110lbs x 5
Everytime I had to set the barbell to my back and back down.
Tomorrow friends of mine are training with me. Should be a kickass day GWO! :sport:
Comments
+1
Dami sa gym gumagamit ng 45lb plates for t-bars letting ego get the better of them ako gamit ko nga lang 10lbs plates lol
ok lang naman gumamit ng malalaking plates as long you can activate your lat/rombhoids/upper back muscles during the movement and minimize bicep/arm/lower back recruitment in order to move the weight (w/c is common by the way). though may disadvantage talaga sa large plates ang mga taong short ang limbs.
Ang ginawa ko kasi parallel yung torso sa sahig then rowing , may nakita ako slight up, grip variations etc etc.
Upright rows - delts/traps
Front raises - front delts (same as db front raises but with bb)
Reverse curls - bi's/forearms
Wrist curls - forearms
Hack squats - quads (old school version before machines - stand with the bar BEHIND your feet, bend down at the knees, back straight, grab the bar and stand up - repeat)
Front squats - quads (be careful since no cage/rack)
Toe raises - calves
Tricep press - triceps - modified French press(overhead tri extension) - hard to do french press with straight long bar, so just take a narrow grip about 12 inches between index fingers, clean it, then proceed to do press behind neck - let bar come down to top-of-head only and press
SLDL - hams/lumbar
good mornings - hams/lumbar
Also it's easy to find something to hang from to do chins/pullups. You can use a couple chairs to blast tri's with tricep dips. Use 3 chairs and you can do deep pushups mimicking db flyes.
Ok lang yung cheat sa last reps, normal lang yun at that point. Atleast kahit papano may benefit yun sa traps. Minsan kasi pag trip ko after BB rows hindi ko na binababa yung bar derecho shrugs na.
Hindi pa napasok yung sweldo ko to buy more plates badtrip.
Still pretty busy with work and personal stuff that the daily cardio that I do has taken a backseat and the habits of eating what's in front me is coming back slowly cause of the stress. Not good. Not sure if its just being bloated or water weight but I got back to 91KG from 89KG. Not feeling it and also looking at myself in the mirror seems like the same.
August 30, 2013
Wasn't up to do a whole body workout cause of a mild cough/runny nose and decided to split it upper/lower
Upper body day
BB press
110lbs, 3x10
Flat DB press
45's 3x10
Incline DB press
45's 3x8
Chest Flyes
40's 2x12
OHP
80lbs 3x8
Power Clean and Press
50lbs x 5
60lbs x 5
70lbs x 3
80lbs x 3
90lbs x 1
Tricep Press Downs
80lbs 3x12
90lbs x 8
DB Tricep Extensions
25's 3x10
Lat Pulldowns
90 1x15
100 2x12
115 1x8
125 1x3
Narrow Lat Pulls
100 3x15
115 2x10
125 1x5
BB rows
85lbs 3x12
Ang bilis ng panahon, more than one month na ako nag lilift seriously and I feel fucking on top of the world. Nag renew ako membership sa current gym ko, not pretty to look at but it makes me stronger so why fix what ain't broken? :yahoo:
Lower Body/Core Day BW:89KG (As I hoped, I was just bloated the other day. I really hope I don't slip in my diet and regimen again for too long and undo all the hardwork I've done)
August 31, 2013
Box Jumps 4ft 3x20
Step ups 1ft 3, 1 minute rounds
Farmers Walk 50lbs plates 2 1 minute rounds
Weighted Planks
50lbs plate 1 minute round
1 minute round body weight x 2
Barbell Lunges 40lbs, fucking around lunging around the gym for a few minutes.
Squats 200lbs 1x5, 1x3, 1x8, 1x5 :yahoo:
(So happy with this. First time squatting 200lbs jumped around in glee after albeit with shaky legs hahaha)
Almost died doing squats on the last set.
Deadlifts
200lbs 2x8
250 triple
260 single.
Grip strength gave out and couldn't do my PR of 280.
All in all it was an awesome workout. Felt content.
9-7-13
89kg
Teamsports Gym
Deadlift
200lbs x 5
250lbs x 3
260lbs x 3
270lbs x 1
280lbs x 1
285lbs x 1
290lbs x 1
295lbs x 1
Missed 305lbs could get the weight up but not past my shins. Rested a bit and tried a few more times. Next week for sure.
Bench Press
100 2 x 10
110 x 5
120 2 x 5
125 x 3
130 x 2
Clean and Jerks
60 x 5
70 x 5
80 x 5
90 x 3
100 x 1
Haymakers
50 1x12
100 3x5
Had to be somewhere and didn't have enough time to lift. Finishing up Rows and Squats tomorrow.
Lufet cheerscheers
ang long term goal ko sa DL's at Squats sana mapuntahan ko yung point na kaya ko x2 ng body weight ko! hehe.
Hirap lang pataasin ng bench at overhead press ko. Hina ng upper body ko man badtrip. Kung may tips kayo jan, it would be greatly appreciated
9-9-13
Bench Press
100lbs 1x5
130lbs 5x3
Push ups
BW 5x10
Clean and Jerks
85 1x5
95 1x5 (goddamn exhausting I've got to quit smoking)
100 1x3
110 1x1
120 1x1 ( I missed a few times but finally got the weight up and locked it)
OHP
70 1x5
Squats
180lbs 1x8
200lbs 3x5
210lbs 1x3 (crazy how my bench is stuck but my squat keeps getting stronger)
Deadlifts
100lbs 1x20
150lbs 1x12
200lbs 1x8
250lbs 1x5
270lbs single
280lbs single
290lbs single
300lbs FUCKING HELL YES. Feel na feel mode pulling that much from the floor. Gusto ko tumalon sa tuwa sa gym at ngaratan yung mga bench press junkies every day is upper day na nakapila sa bench. haha too much testosterone goin.
I gotta video my form on max effort DL's though. I must've looked like an injury waiting to happen. My lower back is killing me right now haha.
Weighted Planks
BW + 45's 2x1 minute rounds
BW 1x 2 minutes (crushingly hard)
Lat Pulls
120 1x10
135 1x6 (Bad form need to readjust)
Narrow Lat Pulls
135 2x8
Yates Rows
60 2x8
Bent over BB rows
85 2x8
Renegade Rows (messing around with rows)
25's 1x12
BTW are you part of the GTD group sa FB?
@DS, thanks sir. I'm gonna take a week to deload for a while and see what's up. Video coming soon! Hope to really get good at DL's. I love doing them. Hindi ko alam yung GTD ano yun?
Sobrang ganda ng facilities nila, first time I've been to such a place. Good thing a friend of mine recommended it to me only having good things to say about the place. Staff were very cool to me and are into strength training as well.
No more excuses from now on.
My short term goal would be hitting that 315 deadlift challenge for myself at the end of the 1st month.
I'm at a loss on what to do now in regards to nutrition since I'm now at 194lbs comfortable nako sa sarili ko. Small US sized dress shirts nag kakasya na sakin which I find very weird. Continue cutting even if there's nothing to cut on? Bulk? Body Recomp? Maintain my current weight? I might just try to hit maintenance until my strength plateaus. Does the masters have any thoughts on this? I wanna hear from my idols sir Vinch and the Big Dawg if you guys have something to say from your experiences.
Chapter II start:
September 15th
4:30PM
Bench/Deadlift Day
Flat DB Press
60 3x8
Incline BB press
100 3x8
Push Ups
3x12
Kroc Rows
60's 3x20 (Rep PR)
70's 1x10
Deadlift
250
3x5
1x10 (Rep PR)
165
3x12 (killer DOMS.)
Power Clean
50
1x10
Did loaded barbell carries(100lbs) in the back squat rack position around my neighborhood for 5 rounds at the 5th round I almost didn't get to push the barbell back up to my chest haha.
Can't wait to train some more!
Squat/Military Press tomorrow.
Squat/OHP day
195lbs
Cardio from Sofitel to Eclipse Gym
Squats
1x5 150lbs hit
1x5 180lbs hit
1x5 200lbs hit
1x10 200lbs hit (NEW REP PR.)
1x15 150lbs
Front Squats
45lbsx12
55x12
65x12
75x12
Weighted Planks
45lbs 3x 1 minute rounds
Farmers Walk
70's 3x 2 minute rounds
Beer Keg Carry
2x 45lbs plates
1x35lbs plate
3x 2 minute round
OHP
1x5 55lbs hit
1x5 60lbs hit
1x5 65lbs hit
1x12 65lbs hit
OHP
5x12 45lbs
Clean and Jerk
5 x 95lbs
5 x 115lbs
1 x 120lbs
Cardio from Eclipse Gym to Makati - Home.
Hit all the weight that I wanted to hit this time around. Pretty happy.
Thanks so much. Tama ka. I'm over thinking too much when everything I've been doing so far has been working out pretty well naman. Galing. Yun lang talaga character ko masyadong OA hahaha! Thanks
Teamsports LPC
BW: 90kg (bloated from eating too much the night before)
Bench/DL day
Wasn't the best day for training today but felt awesome and unstoppable afterwards even with the misses, hitting it for sure next time.
:sport:
DL's
200lbs 1x3 hit
230lbs 1x3 hit
255lbs 1x2 miss
255lbs 1x3 hit (grip strength on right hand needs work
or need to increase rest time from 3 minutes to 5 or more)
265lbs 1x2 hit
Assistance Work:
Deadlift 200lbs x 8 x 3
Kroc Rows 70's x 15 x 3 Rep PR. Kaya pala. Willpower win.
Power Cleans 60lbs 3x5
Bench Press
110lbs 1x3 hit
115lbs 1x3 hit
130lbs 1x3 hit
135lbs 1x3 miss. Got two reps in, really feel weak at upper body pushing. My new goal would be to overcome that and build a stronger upper body.
Assistance Work:
BW Push ups 3x12
BP 100lbs x 3 x 10
Tricep work for 10 minutes
Walk from Teamsports Gym to LPC house.
Home:
Loaded Barbell Carries in the back squat lockout position
110lbs x 3 rounds of 3 minutes around the neighborhood.
Speed DL's 110lbs
1x20
Barbell Rows
110 x 5
Clean and Jerk 110lbs x 5
Everytime I had to set the barbell to my back and back down.
Tomorrow friends of mine are training with me. Should be a kickass day GWO! :sport:
OHP/Squat 3x3 Day
Teamsports LPC
89KG
OHP
55lbs x 3 hit
65lbs x 3 hit
75lbs x 3 hit
75lbs x 5 hit NEW REP PR.
Squat
170lbs x 3 hit
195lbs x 3 hit
220lbs x 3 hit
220lbs x5 hit NEW REP PR
Weighted Planks 50lbs
50seconds
Home Assistance Work
Front Squats 1x12 100lbs
OHP 3x8 70lbs
Crunches 3x20
BW Planks 3x 2 minute rounds.