parang body recomp na rin sguro ung ganun . not sure hehe
ung tipong stuck ka sa weight pero nakikita mo ung changes. ganun kasi nangyayari sakin 166 ako nung March , ngayon 162 pero mas lean na ako. hehe
makikinig na lang ako sa convo nyo. pasensya naki singit lang hehe
ok lang bro, as long as natututo tayo sa nutrition.August 2
Dumbbell Bench Press
Set 1 : 50.0x12
Set 2 : 55.0x10
Set 3 : 60.0x12 >> new pr! nabuhat ko rin, bwakana, ( may naka abang na spotter, sinabi ko talaga wag akong hawakan, sisigaw na lang ako kung kailangan na talaga yung spot)
Dumbbell Incline Bench Press
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 45.0x12
Leverage Incline Chest Press
Set 1 : 90.0x12
Set 2 : 110.0x12
Set 3 : 135.0x10
Dumbbell Incline Fly
Set 1 : 25.0x15
Set 2 : 25.0x15
Set 3 : 25.0x15
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Dumbbell Hammer Curls
Set 1 : 30.0x7
Set 2 : 25.0x10
Set 3 : 25.0x10
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 25.0x10
Cable Rope Triceps Pushdown
Set 1 : 9.0x12
Set 2 : 9.0x12
Set 3 : 9.0x12
Dumbbell Standing Triceps Extension
Set 1 : 35.0x15
Set 2 : 40.0x15
Set 3 : 40.0x12
Cable Rope Face Pull
Set 1 : 7.0x12
Set 2 : 8.0x12
Set 3 : 9.0x12
3k cals ako kung cut. High carb, high protein, moderate fat.
80-90% clean. Refeed on weekends.
More workload sa weight room, HIIT-LISS cardio on training days, tapos may SPE day akong ginagawa everyweek.
Progress was really good. Nag lean out ako while maintining most of my muscle mass. Dun ko din first nakita mga ugat ko sa forearms.
Kaya lang nung last month naghapit ako nag sudden drop ako ng carbs at yun ang pinaka malaking pagkakamali ko, from 4-5 cups of rice a day biglang drop sa 1 cup at sa post wo meal lang ako nagcacarbs.
Ayun, laki nawalang muscle mass sakin at worst naiwan mga fats lol.
3k cals ako kung cut. High carb, high protein, moderate fat.
80-90% clean. Refeed on weekends.
More workload sa weight room, HIIT-LISS cardio on training days, tapos may SPE day akong ginagawa everyweek.
Progress was really good. Nag lean out ako while maintining most of my muscle mass. Dun ko din first nakita mga ugat ko sa forearms.
Kaya lang nung last month naghapit ako nag sudden drop ako ng carbs at yun ang pinaka malaking pagkakamali ko, from 4-5 cups of rice a day biglang drop sa 1 cup at sa post wo meal lang ako nagcacarbs.
Ayun, laki nawalang muscle mass sakin at worst naiwan mga fats lol.
Ilan calories maintenance mo sir? Parang taas ng calories mo kung magccut ka. Nag ccut kasi ako ngayon (body recomp). Ano cardio at ilang beses a week?
Thanks.
Mataas talaga calorie intake nya nun? Hmmm. Titignan ko muna kung effective ba yun cut na ginagawa ko in 2 weeks time. Sana tama at unti lang mawalang muscle mass.
3k cals ako kung cut. High carb, high protein, moderate fat.
80-90% clean. Refeed on weekends.
More workload sa weight room, HIIT-LISS cardio on training days, tapos may SPE day akong ginagawa everyweek.
Progress was really good. Nag lean out ako while maintining most of my muscle mass. Dun ko din first nakita mga ugat ko sa forearms.
Kaya lang nung last month naghapit ako nag sudden drop ako ng carbs at yun ang pinaka malaking pagkakamali ko, from 4-5 cups of rice a day biglang drop sa 1 cup at sa post wo meal lang ako nagcacarbs.
Ayun, laki nawalang muscle mass sakin at worst naiwan mga fats lol.
Ilan calories maintenance mo sir? Parang taas ng calories mo kung magccut ka. Nag ccut kasi ako ngayon (body recomp). Ano cardio at ilang beses a week?
Thanks.
Sa statement palang na 'yan wala kang clear idea sa salitang 'cut'...
3k cals ako kung cut. High carb, high protein, moderate fat.
80-90% clean. Refeed on weekends.
More workload sa weight room, HIIT-LISS cardio on training days, tapos may SPE day akong ginagawa everyweek.
Progress was really good. Nag lean out ako while maintining most of my muscle mass. Dun ko din first nakita mga ugat ko sa forearms.
Kaya lang nung last month naghapit ako nag sudden drop ako ng carbs at yun ang pinaka malaking pagkakamali ko, from 4-5 cups of rice a day biglang drop sa 1 cup at sa post wo meal lang ako nagcacarbs.
Ayun, laki nawalang muscle mass sakin at worst naiwan mga fats lol.
Ilan calories maintenance mo sir? Parang taas ng calories mo kung magccut ka. Nag ccut kasi ako ngayon (body recomp). Ano cardio at ilang beses a week?
Thanks.
Sa statement palang na 'yan wala kang clear idea sa salitang 'cut'...
Ang calorie deficit di lang sa pagkain nakabase.
Nakabase din sa training intensity, frequency, sama mo pa yung daily activities.
Mataas talaga ang 3k cals sa cut kung papetix petix lang ako sa gym.
Pero di ako ganun.
Nasa 152-155lbs ata ako before cut then nag end sa 140lbs.
Tapos ngayon forever bulking na ko lol.
Mataas talaga ang 3k cals sa cut kung papetix petix lang ako sa gym.
Pero di ako ganun.
Nasa 152-155lbs ata ako before cut then nag end sa 140lbs.
Nag lose ka pa nang weight sa lagay sa 3k cals haha! meaning pala ganun ka intense work out mo. Pero sabagay, sabi nga ni sir vinch, magmumukhang maintennance yan depende kung gaano ka intense work out mo.
More workload sa weight room, HIIT-LISS cardio on training days, tapos may SPE day akong ginagawa everyweek.
Bro, about this, how many times in a week ka nag cacardio? and ano yung SPE ? hehe!Aug 4 2014
Weighted Pull Ups
Set 1 : 0.0x8
Set 2 : 0.0x8
Set 3 : 0.0x7
Barbell Bench Press
Set 1 : 70.0x5
Set 2 : 90.0x5
Set 3 : 110.0x5
Set 4 : 120.0x5
Set 5 : 150.0x3
Set 6 : 110.0x8
Cable Lower Chest Raise
Set 1 : 40.0x10
Set 2 : 50.0x8
Set 3 : 50.0x9
Barbell Standing Military Press
Set 1 : 50.0x5
Set 2 : 60.0x5
Set 3 : 70.0x5
Set 4 : 80.0x5
Dumbbell Shoulder Press
Set 1 : 45.0x8
Set 2 : 45.0x8
Set 3 : 50.0x7
Barbell Curl
Set 1 : 50.0x10
Set 2 : 60.0x10
Set 3 : 60.0x6
Barbell Bent Over Row
Set 1 : 70.0x10
Set 2 : 90.0x10
Set 3 : 100.0x8
Set 4 : 130.0x5
Set 5 : 110.0x8
Set 6 : 130.0x8
Tricep Dips
Set 1 : 0.0x10 >> left elbow gave in,felt mild pain on the next 2 sets
Set 2 : 0.0x10
Set 3 : 0.0x10
Dumbbell Standing One Arm Triceps Extension
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
***********************
Aug 5 2014
(left elbow mild sore due to bumigay habang nag didips)
Barbell Deep Squat
Set 1 : 90.0x5
Set 2 : 110.0x5
Set 3 : 140.0x5
Set 4 : 160.0x5
Set 5 : 190.0x3
Set 6 : 140.0x8 >>>> on the 7th rep, kinapos nang hangin, so tigil nang mga 5 seconds sa starting stance, then 1 big inhale, descend! on the ascend, felt my upper right middle back squeezed ( parang may napiga na muscle na di malaman ) so re rack nang weight then strectched.. Fuarrk! can't even do a chest out, sharp pain sa likod talaga ( tolerable at this time), tried twisting left to right, ganun pa rin,
since nanghihinayang ako sa workout ko, tuloy lang!
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 170.0x5
Set 3 : 200.0x5
Set 4 : 210.0x5 > can't load more weight, mas ramdam na yung pain sa likod sa 210 lbs.
Leg Press
Set 1 : 210.0x10
Set 2 : 250.0x10
Set 3 : 250.0x10
Leg Extensions
Set 1 : 70.0x15
Set 2 : 80.0x15
Set 3 : 85.0x15
Lying Leg Curls
Set 1 : 35.0x12
Set 2 : 45.0x12
Set 3 : 50.0x12
Seated Calf Raise
Set 1 : 110.0x20
Set 2 : 120.0x20
Set 3 : 120.0x20
Standing Calf Raises
Set 1 : 260.0x15
Set 2 : 260.0x15
Set 3 : 260.0x15
uwi, bili yelo, tapal sa likod, pahinga, nood guardians, uwi ,higa, ramdam na ramdam na ang sakit,
Pain mostly on the "RHOMBOIDS" / "Middle TRAPS" side.
thanks brah! iniisip ko nga ngayon kung saan yung mali ko, kulang ba sa warm up, kulang ba sa stretching, or sobrang bigat lang
sobrang bigat > di eh, last set ko na tapos deloaded na sya.
kulang sa stretching > could be since nag focus ako sa stretching sa lower body nun.
warp up > di rin, since sabi ko nga, last set ko na sya.
ni re enactment ko yung ginawa mo hehe. Considering na naka low bar squat ka. Dahil naka low bar ka, it puts much stress jan sa part na yan na sumasakit sayo lalo na kung narrower yung hawak mo sa bar.
My hula, haha
Maaaring masyadong malapit sa shoulder mo yung hawak mo sa bar (considering low bar stance) to the point ng limitation ng mobility mo, so next time wider mo ng konti yung grip mo sa bar.
Maaaring masyadong malapit sa shoulder mo yung hawak mo sa bar (considering low bar stance) to the point ng limitation ng mobility mo, so next time wider mo ng konti yung grip mo sa bar.
might be.. pero neutral ako pag hawak sa bar eh, indi sya sobrang lapit sa shoulder, normal width lang. Diba dapat mas malapit yung hawak sa bar to have more tightness sa back? to compensate the width of my grip on the bar, what I normally do is what @jettie said," roll the bar sa likod, flare your elbows upward to create a shelf for the bar"
get well brod! iwas PR PR muna sa ngayon. para gumaling ka agad at di n lumala yang mga nararamdaman nyo. parang after ng GWO nyo sa YMCA nag ka injured kayong mga sumama dun ah
baka di agad kayo uminom ng Post Workout Whey at di agad kayo kumain ng Post Workout Meal nyo hiihi #broscience
" the pain you feel today is the strength you feel tomorrow " - google
bro, need ng stretching pag mag lowbar kung sakali. Pero yun naman kasi yung proper stance ng low bar ( ayon kay Mark Rippetoe at sa iba pang guru online )
bro, need ng stretching pag mag lowbar kung sakali. Pero yun naman kasi yung proper stance ng low bar ( ayon kay Mark Rippetoe at sa iba pang guru online )
actually napanood ko to sa powerlifting to win, :P
while at the gym, nakita ko yung kinaasaran kong lalake kanina, kaseng laki ( mas malaki pa ata ) ni @jettie , pero yung tipong lageng nag flex ang lats, when I say lats, talagang may LATS sya, pero nag mukha talaga syang HANGER! natawa na lang ako sa sarili ko.. tapos narinig ko sila nag uusap nung gym partner niya,
ang kinalabsan, halos 3 equipment ginagamit nila nang sabay sabay, LOL!at syempre, pagod much labas mo nun diba? ultimo cable crossover, halinhinan sila sa pag spot sa sarili nila, yung ibang newbie na nag bubuhat, tinitingan na lang sila, hangang hanga siguro, ako naman at yung isang medyo matagal tagal nang nag bubuhat, nagkatinginan and sabi ko " circuit superset daw" ,sabay kaming natawa.
asar ako sa dalawang kase :
B1 : eto yung gym GURU, kahit di mo tanungin eh lalapitan ka at tuturuan ka, eto yung taong half rep kung mag Bench Press and Dumbbell Press pero kung makapuna nang mga nag bubuhat dun eh wagas, eto yung nag sabi sakin na mali ang placement ko nang bar sa low bar squat ( di nga nia alam kung ano ang low bar squat). dapat daw sa batok.
eto rin yung nag spot sakin na sinabi ko nang 5 reps lang eh umabot ako nang 12reps kase ayaw ipa rerack sakin yung bar.( kadahilanang kaya ko pa daw, hawak naman niya yung bar).
B2 : tag team ni B1, eto yung kuha lang ng kuha nang gym equiptment nang walang paalam, dami nang nabiktima nito, isa na ko, After doing deadlift, kumuha lang ako nang tubig pag balik ko kulang na nang isang bakal sa kanan, eto rin yung kumuha nung safety pin while im resting after doing squat, ultimo andun pa ko sa harapan niya ah, napailing na lang ako. narinig ko sabi nung B1 sa kanya, " oi mukhang ginagamit," sagot ba naman " cge, ok lang yan.".
sarap painumin nang isang galong gym etiquette.
Kaw naman baka di mo lang naintindihan, baka naman 2 circuit un na sinuperset nila wahahahahahahahaha tapos nakaflex lagi yung lats? hahahaha dapat sinabi mo baka pulikatin sya dun.
lol nagawa pa maging guru hahahaha nagkalats lang naging guru na haha
Comments
ung tipong stuck ka sa weight pero nakikita mo ung changes. ganun kasi nangyayari sakin
makikinig na lang ako sa convo nyo. pasensya naki singit lang hehe
ok lang bro, as long as natututo tayo sa nutrition.August 2
Dumbbell Bench Press
Set 1 : 50.0x12
Set 2 : 55.0x10
Set 3 : 60.0x12 >> new pr! nabuhat ko rin, bwakana, ( may naka abang na spotter, sinabi ko talaga wag akong hawakan, sisigaw na lang ako kung kailangan na talaga yung spot)
Dumbbell Incline Bench Press
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 45.0x12
Leverage Incline Chest Press
Set 1 : 90.0x12
Set 2 : 110.0x12
Set 3 : 135.0x10
Dumbbell Incline Fly
Set 1 : 25.0x15
Set 2 : 25.0x15
Set 3 : 25.0x15
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Dumbbell Hammer Curls
Set 1 : 30.0x7
Set 2 : 25.0x10
Set 3 : 25.0x10
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 25.0x10
Cable Rope Triceps Pushdown
Set 1 : 9.0x12
Set 2 : 9.0x12
Set 3 : 9.0x12
Dumbbell Standing Triceps Extension
Set 1 : 35.0x15
Set 2 : 40.0x15
Set 3 : 40.0x12
Cable Rope Face Pull
Set 1 : 7.0x12
Set 2 : 8.0x12
Set 3 : 9.0x12
Done!
80-90% clean. Refeed on weekends.
More workload sa weight room, HIIT-LISS cardio on training days, tapos may SPE day akong ginagawa everyweek.
Progress was really good. Nag lean out ako while maintining most of my muscle mass. Dun ko din first nakita mga ugat ko sa forearms.
Kaya lang nung last month naghapit ako nag sudden drop ako ng carbs at yun ang pinaka malaking pagkakamali ko, from 4-5 cups of rice a day biglang drop sa 1 cup at sa post wo meal lang ako nagcacarbs.
Ayun, laki nawalang muscle mass sakin at worst naiwan mga fats lol.
Ilan calories maintenance mo sir? Parang taas ng calories mo kung magccut ka. Nag ccut kasi ako ngayon (body recomp). Ano cardio at ilang beses a week?
Thanks.
Sa statement palang na 'yan wala kang clear idea sa salitang 'cut'...
Enlighten me.
Nakabase din sa training intensity, frequency, sama mo pa yung daily activities.
Mataas talaga ang 3k cals sa cut kung papetix petix lang ako sa gym.
Pero di ako ganun.
Nasa 152-155lbs ata ako before cut then nag end sa 140lbs.
Tapos ngayon forever bulking na ko lol.
Nag lose ka pa nang weight sa lagay sa 3k cals haha! meaning pala ganun ka intense work out mo. Pero sabagay, sabi nga ni sir vinch, magmumukhang maintennance yan depende kung gaano ka intense work out mo.
Bro, about this, how many times in a week ka nag cacardio? and ano yung SPE ? hehe!Aug 4 2014
Weighted Pull Ups
Set 1 : 0.0x8
Set 2 : 0.0x8
Set 3 : 0.0x7
Barbell Bench Press
Set 1 : 70.0x5
Set 2 : 90.0x5
Set 3 : 110.0x5
Set 4 : 120.0x5
Set 5 : 150.0x3
Set 6 : 110.0x8
Cable Lower Chest Raise
Set 1 : 40.0x10
Set 2 : 50.0x8
Set 3 : 50.0x9
Barbell Standing Military Press
Set 1 : 50.0x5
Set 2 : 60.0x5
Set 3 : 70.0x5
Set 4 : 80.0x5
Dumbbell Shoulder Press
Set 1 : 45.0x8
Set 2 : 45.0x8
Set 3 : 50.0x7
Barbell Curl
Set 1 : 50.0x10
Set 2 : 60.0x10
Set 3 : 60.0x6
Barbell Bent Over Row
Set 1 : 70.0x10
Set 2 : 90.0x10
Set 3 : 100.0x8
Set 4 : 130.0x5
Set 5 : 110.0x8
Set 6 : 130.0x8
Tricep Dips
Set 1 : 0.0x10 >> left elbow gave in,felt mild pain on the next 2 sets
Set 2 : 0.0x10
Set 3 : 0.0x10
Dumbbell Standing One Arm Triceps Extension
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
***********************
Aug 5 2014
(left elbow mild sore due to bumigay habang nag didips)
Barbell Deep Squat
Set 1 : 90.0x5
Set 2 : 110.0x5
Set 3 : 140.0x5
Set 4 : 160.0x5
Set 5 : 190.0x3
Set 6 : 140.0x8 >>>> on the 7th rep, kinapos nang hangin, so tigil nang mga 5 seconds sa starting stance, then 1 big inhale, descend! on the ascend, felt my upper right middle back squeezed ( parang may napiga na muscle na di malaman ) so re rack nang weight then strectched.. Fuarrk! can't even do a chest out, sharp pain sa likod talaga ( tolerable at this time), tried twisting left to right, ganun pa rin,
since nanghihinayang ako sa workout ko, tuloy lang!
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 170.0x5
Set 3 : 200.0x5
Set 4 : 210.0x5 > can't load more weight, mas ramdam na yung pain sa likod sa 210 lbs.
Leg Press
Set 1 : 210.0x10
Set 2 : 250.0x10
Set 3 : 250.0x10
Leg Extensions
Set 1 : 70.0x15
Set 2 : 80.0x15
Set 3 : 85.0x15
Lying Leg Curls
Set 1 : 35.0x12
Set 2 : 45.0x12
Set 3 : 50.0x12
Seated Calf Raise
Set 1 : 110.0x20
Set 2 : 120.0x20
Set 3 : 120.0x20
Standing Calf Raises
Set 1 : 260.0x15
Set 2 : 260.0x15
Set 3 : 260.0x15
uwi, bili yelo, tapal sa likod, pahinga, nood guardians, uwi ,higa, ramdam na ramdam na ang sakit,
Pain mostly on the "RHOMBOIDS" / "Middle TRAPS" side.
thanks brah! iniisip ko nga ngayon kung saan yung mali ko, kulang ba sa warm up, kulang ba sa stretching, or sobrang bigat lang
sobrang bigat > di eh, last set ko na tapos deloaded na sya.
kulang sa stretching > could be since nag focus ako sa stretching sa lower body nun.
warp up > di rin, since sabi ko nga, last set ko na sya.
definitely focus, since determinado ako nun na mag pr sa squat.
mukhang sa stretching nga, :banghead:
My hula, haha
Maaaring masyadong malapit sa shoulder mo yung hawak mo sa bar (considering low bar stance) to the point ng limitation ng mobility mo, so next time wider mo ng konti yung grip mo sa bar.
might be.. pero neutral ako pag hawak sa bar eh, indi sya sobrang lapit sa shoulder, normal width lang. Diba dapat mas malapit yung hawak sa bar to have more tightness sa back? to compensate the width of my grip on the bar, what I normally do is what @jettie said," roll the bar sa likod, flare your elbows upward to create a shelf for the bar"
having said that, baka dun ako na injure, LOL!
baka di agad kayo uminom ng Post Workout Whey at di agad kayo kumain ng Post Workout Meal nyo hiihi #broscience
" the pain you feel today is the strength you feel tomorrow " - google
SPE - Strength,Power and Endurance day.
actually napanood ko to sa powerlifting to win, :P
Dumbbell Bench Press
Set 1 : 50.0x12
Set 2 : 55.0x12
Set 3 : 60.0x10
-- No more back pain!!!:yahoo::yahoo::yahoo:
Dumbbell Incline Bench Press
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 45.0x10
Leverage Incline Chest Press
Set 1 : 130.0x10
Set 2 : 110.0x12
Set 3 : 100.0x15
Dumbbell Incline Fly
Set 1 : 25.0x15
Set 2 : 25.0x15
Set 3 : 25.0x15
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 25.0x6
Dumbbell Hammer Curls
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 25.0x10
Cable Rope Triceps Pushdown
Set 1 : 9.0x12
Set 2 : 9.0x12
Set 3 : 9.0x12
Dumbbell Standing Triceps Extension
Set 1 : 35.0x15
Set 2 : 40.0x15
Set 3 : 40.0x15
Cable Rope Face Pull
Set 1 : 7.0x12
Set 2 : 7.0x12
Set 3 : 8.0x12
http://www.myfitnesspal.com/reports/printable_diary/rtravino29?from=2014-08-08&to=2014-08-08
**deloaded mostly on back exercise, I don't wanna aggravate my back injury.**
Pull Ups
Set 1 : 8 Rep
Set 2 : 8 Rep
Set 3 : 6 Rep
Hammer Grip Pull Up
Set 1 : 0.0x5
Set 2 : 0.0x5
Set 3 : 0.0x5
Barbell Bent Over Row
Set 1 : 70.0x12
Set 2 : 90.0x12
Set 3 : 100.0x10
Set 4 : 110.0x8
Set 5 : 110.0x10
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 14.0x12
Set 3 : 14.0x10
Cable Seated Row
Set 1 : 12.0x12
Set 2 : 12.0x12
Set 3 : 13.0x12
Reverse Lying T Bar Machine Row
Set 1 : 45.0x12
Set 2 : 50.0x10
Set 3 : 50.0x10
Dumbbell One Arm Row
Set 1 : 35.0x12
Set 2 : 35.0x15
Set 3 : 35.0x15
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 45.0x10
Dumbbell Lateral Raise
Set 1 : 10.0x15
Set 2 : 10.0x20
Set 3 : 10.0x20
Barbell Up Right Row
Set 1 : 40.0x10
Set 2 : 50.0x12
Set 3 : 50.0x10
Cable Rope Face Pull
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
Calories 2,568
Carbs 308g
Fat 76g
Protein 157g
http://www.myfitnesspal.com/reports/printable_diary/rtravino29?from=2014-08-09&to=2014-08-09
# joke time muna
while at the gym, nakita ko yung kinaasaran kong lalake kanina, kaseng laki ( mas malaki pa ata ) ni @jettie , pero yung tipong lageng nag flex ang lats, when I say lats, talagang may LATS sya, pero nag mukha talaga syang HANGER! natawa na lang ako sa sarili ko.. tapos narinig ko sila nag uusap nung gym partner niya,
B1 : anong gagawin natin ngayon?
B2 : mag cicircuit superset tayo.
me : ano daw??
ang kinalabsan, halos 3 equipment ginagamit nila nang sabay sabay, LOL!at syempre, pagod much labas mo nun diba? ultimo cable crossover, halinhinan sila sa pag spot sa sarili nila, yung ibang newbie na nag bubuhat, tinitingan na lang sila, hangang hanga siguro, ako naman at yung isang medyo matagal tagal nang nag bubuhat, nagkatinginan and sabi ko " circuit superset daw" ,sabay kaming natawa.
asar ako sa dalawang kase :
B1 : eto yung gym GURU, kahit di mo tanungin eh lalapitan ka at tuturuan ka, eto yung taong half rep kung mag Bench Press and Dumbbell Press pero kung makapuna nang mga nag bubuhat dun eh wagas, eto yung nag sabi sakin na mali ang placement ko nang bar sa low bar squat ( di nga nia alam kung ano ang low bar squat). dapat daw sa batok.
eto rin yung nag spot sakin na sinabi ko nang 5 reps lang eh umabot ako nang 12reps kase ayaw ipa rerack sakin yung bar.( kadahilanang kaya ko pa daw, hawak naman niya yung bar).
B2 : tag team ni B1, eto yung kuha lang ng kuha nang gym equiptment nang walang paalam, dami nang nabiktima nito, isa na ko, After doing deadlift, kumuha lang ako nang tubig pag balik ko kulang na nang isang bakal sa kanan, eto rin yung kumuha nung safety pin while im resting after doing squat, ultimo andun pa ko sa harapan niya ah, napailing na lang ako. narinig ko sabi nung B1 sa kanya, " oi mukhang ginagamit," sagot ba naman " cge, ok lang yan.".
sarap painumin nang isang galong gym etiquette.
Kaw naman baka di mo lang naintindihan, baka naman 2 circuit un na sinuperset nila wahahahahahahahaha tapos nakaflex lagi yung lats? hahahaha dapat sinabi mo baka pulikatin sya dun.
lol nagawa pa maging guru hahahaha nagkalats lang naging guru na haha
Barbell Bench Press
Set 1 : 70.0x10
Set 2 : 90.0x5
Set 3 : 110.0x5
Set 4 : 120.0x5
Set 5 : 140.0x5
Set 6 : 110.0x8
Cable Lower Chest Raise
Set 1 : 40.0x10
Set 2 : 50.0x8
Set 3 : 50.0x8
Barbell Standing Military Press
Set 1 : 50.0x5
Set 2 : 60.0x5
Set 3 : 70.0x5
Set 4 : 80.0x5
Dumbbell Shoulder Press
Set 1 : 45.0x8
Set 2 : 45.0x8
Set 3 : 45.0x8
Barbell Curl
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 60.0x8
Tricep Dips
Set 1 : 0.0x10
Set 2 : 0.0x10
Set 3 : 0.0x10
Dumbbell Standing One Arm Triceps Extension
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Barbell Bent Over Row
Set 1 : 70.0x12
Set 2 : 90.0x12
Set 3 : 100.0x10
Set 4 : 110.0x8
Set 5 : 120.0x8
Set 6 : 120.0x6
Pull Ups
Set 1 : 0.0x7
Set 2 : 0.0x7
Set 3 : 0.0x6
http://www.myfitnesspal.com/reports/printable_diary/rtravino29?from=2014-08-11&to=2014-08-11
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August 12 2014
Barbell Deep Squat
Set 1 : 110.0x5
Set 2 : 140.0x5
Set 3 : 160.0x5
Set 4 : 160.0x5
Set 5 : 170.0x5
Set 6 : 140.0x8
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 170.0x5
Set 3 : 200.0x5
Set 4 : 220.0x3
Leg Press
Set 1 : 210.0x10
Set 2 : 250.0x10
Set 3 : 250.0x10
Leg Extensions
Set 1 : 70.0x15
Set 2 : 80.0x15
Set 3 : 85.0x15
Seated Calf Raise
Set 1 : 110.0x20
Set 2 : 120.0x20
Set 3 : 120.0x19
Standing Calf Raises
Set 1 : 210.0x20
Set 2 : 260.0x20
Set 3 : 260.0x20
Pull Ups
Set 1 : 8 Rep
Set 2 : 8 Rep
Set 3 : 6 Rep
Hammer Grip Pull Up
Set 1 : 0.0x6
Set 2 : 0.0x6
Set 3 : 0.0x6
Barbell Bent Over Row
Set 1 : 100.0x12
Set 2 : 100.0x10
Set 3 : 120.0x8
Set 4 : 120.0x8
Set 5 : 0.0x0
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x12
Cable Seated Row
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x12
Lying T Bar Machine Row
Set 1 : 45.0x10
Set 2 : 50.0x12
Set 3 : 50.0x12
Dumbbell One Arm Row
Set 1 : 40.0x15
Set 2 : 40.0x15
Set 3 : 40.0x15
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 45.0x10
Dumbbell Lateral Raise
Set 1 : 10.0x15
Set 2 : 15.0x12
Set 3 : 15.0x12
Done!
http://www.myfitnesspal.com/reports/printable_diary/rtravino29?from=2014-08-14&to=2014-08-14