Consistently going to gym parin bro. Motivated parin at excited na pumunta sa gym during wo days. Naaayos narin paunti unti ang diet.Papaform check narin ako ulit sa trainer sa gym. Dumadagdag narin kasi yung mga weights
Squat:
45 x 2 x 10
65 x 10
75 x 10
80 x 5 x 5 (Work set)
OHP: (Failed :banghead:)
45 x 2 x 10
50 x 8
55 x 7
(Work set)
60 x 5 (1st set - successful)
60 x 4 (2nd set - di maangat last rep)
60 x 1 (try ulit baka kulang lang sa rest 5 minutes or so ata to pero failed parin ) =(
Deload:
55 x 3 x 5
55 x 1 x 4 (kinulang pa isa)
55 x 1 x 5
Deadlift:
45 x 2 x 10
75 x 1 x 5
95 x 1 x 2
115 x 1 x 1
125 x 1 x 5 (Work set)
Chin up:
BW x 3 x 5 (medyo di parin masyado maiangat)
*meron ba exercise na assistance para dito mga sir?
Bawi ako sa next Workout B. dami failure today.same weight parin (55lbs) ba sa next OHP ko o itry ko na ulit yun 60lbs?
Pasingit po ng suggestion sir. Gamit ka din po ng free weights like for example sa bench press. Imbes na ung bar ang gagamitin, dumbells po gamitin mo. Why? Pag dumbells po kasi, gumagana din po kasi ung ibang muscle groups as stabilizer like your seratus anterior, deltoids, etc and your core muscles since walang bar that stabilizes the weights. Beneficial din siya sa strengthening part kasi sa bar, may tendency kasi na macompensate ung stronger side mo para maiangat ung weights. Dumbells also increase the range of motion ng exercise. Alternative lang po itong suggestion ko.
Squat:
45 x 12
65 x 10
75 x 8
85 x 5 x 5 (Work set)
Bench Press:
45 x 2 x 12
55 x 10
65 x 8
75 x 4 x 5 (Work set)
Yung last nag8reps ako hehe
75 x 8
BB Row:
45 x 2 x 12
65 x 10
75 x 8
85 x 5 x 5 (Work set)
Dips:
BW x 2 x 12
BW + 5lbs x 10
BW + 10lbs x 4 x 5 (Work set)
Yung last rep di umabot.
BW + 10lbs x 1 x 4
* sa pagmamadali ko dahil late nagising di ko na hinubad boxer short ko habang nagsquat may narinig akong tunog na napunit. Hanap ako akala ko short ko buti nalang sa loob wala pa naman ako extra kasi malapit sa bahay yung gym hahaha
sir sabay tayo nagstart ng 5x5 noh? nasa week 3 na tayo, pabigat na ng pabigat, hehe. Nong una parang nakakatamad kasi wala sumasakit after bumuhat. ngayon nararamdaman ko na ulit mga sakit sa katawan, hehe. Good luck saten sir
sir sabay tayo nagstart ng 5x5 noh? nasa week 3 na tayo, pabigat na ng pabigat, hehe. Nong una parang nakakatamad kasi wala sumasakit after bumuhat. ngayon nararamdaman ko na ulit mga sakit sa katawan, hehe. Good luck saten sir
oo nga bro pero imba sayo 10lbs ka magdagdag e hehe. lakas! :sport:
nakakamotivate na lumalaki yun plates hehehe pero yun OHP nagfail ako last time. bawi sa Monday.
oo nga bro pero imba sayo 10lbs ka magdagdag e hehe. lakas! :sport:
Just want to say something dito... sir if you can do the same it wont ruin the program, IMO. OHP is the hardest then stick ka sa 5lbs increase but the rest if you can add 10lbs every time then do it unless you reach your plateau then 5lbs ka ulit. During the time ng SL ko I have no choice sa 10lbs kasi walang smaller plate but the outcome was the same... yun nga lang plateau is faster.
oo nga bro pero imba sayo 10lbs ka magdagdag e hehe. lakas! :sport:
Just want to say something dito... sir if you can do the same it wont ruin the program, IMO. OHP is the hardest then stick ka sa 5lbs increase but the rest if you can add 10lbs every time then do it unless you reach your plateau then 5lbs ka ulit. During the time ng SL ko I have no choice sa 10lbs kasi walang smaller plate but the outcome was the same... yun nga lang plateau is faster.
thanks sir. open po ako dito ang concern ko lang kasi sa form. medyo na-off minsan. nakakapagpacheck ako kapag may nakasabay na kasama sa exercise nila yun ginagawa ko.
nagawa ko po to sa BP add 10 lbs kasi may time na nagaangan ako. mukang ok naman. ill try it sa 2nd month or next week para matry din. salamat sir @fatmonkeyhighly appreciated po lahat ng suggestions
sir sabay tayo nagstart ng 5x5 noh? nasa week 3 na tayo, pabigat na ng pabigat, hehe. Nong una parang nakakatamad kasi wala sumasakit after bumuhat. ngayon nararamdaman ko na ulit mga sakit sa katawan, hehe. Good luck saten sir
oo nga bro pero imba sayo 10lbs ka magdagdag e hehe. lakas! :sport:
nakakamotivate na lumalaki yun plates hehehe pero yun OHP nagfail ako last time. bawi sa Monday.
Nong una lang sir 10lbs increment ko kasi no choice ako, wala 2.5lbs sa gym namin. Bale 2 weeks lang yon, pero nong 3rd week, buti may nahiraman ako na tropa ng pairs of 2.5lbs kaya 5lbs na increment ko. mahirap kasi kapag nagtagal ung 10lbs increment eh, baka hanggang week 4 lang ako umabot tas puro fail na, hehe.
baka hanggang week 4 lang ako umabot tas puro fail na, hehe.
Dont worry about failure... it will make you stronger. It will be your motivation and if you're saying "puro" failure... its not true., somewhere you'll break it. Ang question lang ay kelan? Sir yung kasabay ko who is skinny started failing rep in his 5th week but he keep pushing and his 8th week na break nya un plateau nya ng 10lbs. Still a progress kahit mabagal... better than no progress at all.
Sarap nyan sir ah, nakakagutom kahit halos araw araw ganyan kinakaen ko, hehe. About sa Sched ng buhat ko sir, iba iba eh, depende sa schedule ng work.
Kung morning shift ako(6am-4pm), pre workout meal (3pm) ko eh yong pang lunch ko na 250 grams grilled chicken breast, 2-4 egg white and 150-200 grams rice. Bale 2nd meal ko na un, then 4pm buhat.
Kung Midshift naman ako(1pm-11pm), usually before shift buhat ko. Pre workout meal ko, 1 cup black coffee lang then buhat na. After ko buhat saka pako magaalmusal.
Tinatry ko kasi kung anu mas may energy ako during workout.
Dati coffee + oats. Tapos minsan nagpinoy tasty 2 slices peanut butter 1 tbsp + milo. Kaninang umaga dahil ambabaw ng tulog ko napa extra joss ako + tasty + peanut. Ayun gumana naman til matapos wo. Mga 2 hours din.
May time kasi na parang nauubos agad lakas wala pa sa kalahati workout.Maiba ko IT ka sir? @kenzy
try Sting sir in the middle of your work out. it works well sa akin, nun una skeptical ako kc sobrang tamis nya pero works well.
salamat sir! masubukan din yan. sana hindi nakakapalpitate.
noob question: kelangan ko parin ba kumain kapag magenergy drink sa pre workout?
Sir, I'm not an expert' I'm not really sure kung ano ang tama according sa doctor. Hehehehe pde ako mag workout without eating anything before and just drinking energy drink in the middle of my wo or drink just water while working out. I'm always skeptical sir... tina try ko muna kahit sabi sabi eh masama... then i'll prove it myself kung totoo sinasabi nila. Hehehehe
try Sting sir in the middle of your work out. it works well sa akin, nun una skeptical ako kc sobrang tamis nya pero works well.
salamat sir! masubukan din yan. sana hindi nakakapalpitate.
noob question: kelangan ko parin ba kumain kapag magenergy drink sa pre workout?
Sir, I'm not an expert' I'm not really sure kung ano ang tama according sa doctor. Hehehehe pde ako mag workout without eating anything before and just drinking energy drink in the middle of my wo or drink just water while working out. I'm always skeptical sir... tina try ko muna kahit sabi sabi eh masama... then i'll prove it myself kung totoo sinasabi nila. Hehehehe
ayos sir salamat. try muna para maexperience. napaisip lang kasi ko dun kung ok para direcho gym na hehe.
uu sir, sobra haba ng oras, pero bihira lang naman magkaron ng talagang patayan na trabaho, kung may mga migration at mga P1 issues lang, hehe. malimit petiks mode. ano support mo sir? may pm ako sau sir @yopyopm
uu sir, sobra haba ng oras, pero bihira lang naman magkaron ng talagang patayan na trabaho, kung may mga migration at mga P1 issues lang, hehe. malimit petiks mode. ano support mo sir? may pm ako sau sir @yopyopm
oo. namiss ko yan kahit papano lol. replied to you bro.@fatmonkey sir, mabalik ko lang so kapag failure uulitin ko lang yun last weight ko dun sa exercise? yun ginawa ko kasi dun sa OHP ko for some reason 2nd set palang di ko na maiangat agad nagdeload nako at yun ginawa ko na work set.
@fatmonkey sir, mabalik ko lang so kapag failure uulitin ko lang yun last weight ko dun sa exercise? yun ginawa ko kasi dun sa OHP ko for some reason 2nd set palang di ko na maiangat agad nagdeload nako at yun ginawa ko na work set.
IMHO, I think it depends on your routine, normally kase pag 5x5, same weight binubuhat diba? not sure about the deload part, SL 5x5 ka ba? ano bang sabi ni mehdi kung di daw mabuhat yung weight? I'm currently following wendler 5 / 3 / 1 ( + accessory exercise ), nag vavary kase yung weight ko every set, if ever na mag fail ako sa isang set, matic deload na nang mga 5 - 10 lbs sa next session ko sa exercise na yun. una akong nag choke sa OHP tapos Bench Press, nakailang deload na ata ako, pero so far so good naman,
@fatmonkey sir, mabalik ko lang so kapag failure uulitin ko lang yun last weight ko dun sa exercise? yun ginawa ko kasi dun sa OHP ko for some reason 2nd set palang di ko na maiangat agad nagdeload nako at yun ginawa ko na work set.
Uulitin same weight next session? you can try na ganun or you can deload agad or ulitin mo with same weight then deload ka once maghit ka ng failure sa mga susunod na reps. D ko na matandaan ginawa ko. Hehehehehe
@fatmonkey sir, mabalik ko lang so kapag failure uulitin ko lang yun last weight ko dun sa exercise? yun ginawa ko kasi dun sa OHP ko for some reason 2nd set palang di ko na maiangat agad nagdeload nako at yun ginawa ko na work set.
IMHO, I think it depends on your routine, normally kase pag 5x5, same weight binubuhat diba? not sure about the deload part, SL 5x5 ka ba? ano bang sabi ni mehdi kung di daw mabuhat yung weight? I'm currently following wendler 5 / 3 / 1 ( + accessory exercise ), nag vavary kase yung weight ko every set, if ever na mag fail ako sa isang set, matic deload na nang mga 5 - 10 lbs sa next session ko sa exercise na yun. una akong nag choke sa OHP tapos Bench Press, nakailang deload na ata ako, pero so far so good naman,
If you haven’t already done five sets on this exercise, wait five minutes for your central nervous system to recover. Then do your next set with the exact same weight and try to get five reps. Take a big breath and lift fast on the way up. This will help you get your reps.
If you missed reps in any of your five sets, you do not increase the weight by 2.5kg/5lb next workout for that exercise. You lift the same weight again. So if you did 5/5/5/4/3 x 100kg on Squats (missed reps in set four and five) you do 5×5 Squat next workout.
nagdeload na ko kasi nung mismong workout. after 5 mins kasi di ko parin mabuhat hehehe pero next workout tatry ko na yun weight na di ko nakaya.
@fatmonkey sir, mabalik ko lang so kapag failure uulitin ko lang yun last weight ko dun sa exercise? yun ginawa ko kasi dun sa OHP ko for some reason 2nd set palang di ko na maiangat agad nagdeload nako at yun ginawa ko na work set.
Uulitin same weight next session? you can try na ganun or you can deload agad or ulitin mo with same weight then deload ka once maghit ka ng failure sa mga susunod na reps. D ko na matandaan ginawa ko. Hehehehehe
salamat bossing. ganyan ginawa ko deload na. baka wala nako ma-OHP kasi nung araw na yun. 2nd set palang wala na hehehe. bawi next time :sport:
kung 55kg lang timbang mo around 2k calories lang kainin mo.
55KG din timbang ko,2.3k or 2.5k consume ko nang calories kaya pa lumobo pati mukha ko hahaha..
bro 2 weeks ko palang ginagawa yan hehehe. tuwing may nakakakita kasi sakin sinasabi mataba ako pero kapag sa gym naman payat daw. kaya nagexperimento ko sa diet. ayaw nga maniwala nung kaibigan ko na babae na ganyan lang timbang ko kaya di ko rin alam ideal weight ko hahaha.
try try lang muna baka puro sa muka at tyan lang mukang mataba sakin. mukang effective naman pagmamacro kahit mabusisi pero enjoy.
IMHO, I think it depends on your routine, normally kase pag 5x5, same weight binubuhat diba? not sure about the deload part, SL 5x5 ka ba? ano bang sabi ni mehdi kung di daw mabuhat yung weight? I'm currently following wendler 5 / 3 / 1 ( + accessory exercise ), nag vavary kase yung weight ko every set, if ever na mag fail ako sa isang set, matic deload na nang mga 5 - 10 lbs sa next session ko sa exercise na yun. una akong nag choke sa OHP tapos Bench Press, nakailang deload na ata ako, pero so far so good naman,
If you haven’t already done five sets on this exercise, wait five minutes for your central nervous system to recover. Then do your next set with the exact same weight and try to get five reps. Take a big breath and lift fast on the way up. This will help you get your reps.
If you missed reps in any of your five sets, you do not increase the weight by 2.5kg/5lb next workout for that exercise. You lift the same weight again. So if you did 5/5/5/4/3 x 100kg on Squats (missed reps in set four and five) you do 5×5 Squat next workout.
nagdeload na ko kasi nung mismong workout. after 5 mins kasi di ko parin mabuhat hehehe pero next workout tatry ko na yun weight na di ko nakaya.
[size=x-small](Not my cup of coffee, but...)[/size]
Noticed how it is indicated to stay on the same weight, but increase on the number of reps required to be performed... ? (There are lots of ways to increase the intensity of the workout.)
IMHO, I think it depends on your routine, normally kase pag 5x5, same weight binubuhat diba? not sure about the deload part, SL 5x5 ka ba? ano bang sabi ni mehdi kung di daw mabuhat yung weight? I'm currently following wendler 5 / 3 / 1 ( + accessory exercise ), nag vavary kase yung weight ko every set, if ever na mag fail ako sa isang set, matic deload na nang mga 5 - 10 lbs sa next session ko sa exercise na yun. una akong nag choke sa OHP tapos Bench Press, nakailang deload na ata ako, pero so far so good naman,
If you haven’t already done five sets on this exercise, wait five minutes for your central nervous system to recover. Then do your next set with the exact same weight and try to get five reps. Take a big breath and lift fast on the way up. This will help you get your reps.
If you missed reps in any of your five sets, you do not increase the weight by 2.5kg/5lb next workout for that exercise. You lift the same weight again. So if you did 5/5/5/4/3 x 100kg on Squats (missed reps in set four and five) you do 5×5 Squat next workout.
nagdeload na ko kasi nung mismong workout. after 5 mins kasi di ko parin mabuhat hehehe pero next workout tatry ko na yun weight na di ko nakaya.
[size=x-small](Not my cup of coffee, but...)[/size]
Noticed how it is indicated to stay on the same weight, but increase on the number of reps required to be performed... ? (There are lots of ways to increase the intensity of the workout.)
thanks sir @Core. stay on the same weight with same set and reps until makaya tapos saka lang magdagdag ulit.
Comments
Squat:
45 x 2 x 10
65 x 10
75 x 10
80 x 5 x 5 (Work set)
OHP: (Failed :banghead:)
45 x 2 x 10
50 x 8
55 x 7
(Work set)
60 x 5 (1st set - successful)
60 x 4 (2nd set - di maangat last rep)
60 x 1 (try ulit baka kulang lang sa rest 5 minutes or so ata to pero failed parin ) =(
Deload:
55 x 3 x 5
55 x 1 x 4 (kinulang pa isa)
55 x 1 x 5
Deadlift:
45 x 2 x 10
75 x 1 x 5
95 x 1 x 2
115 x 1 x 1
125 x 1 x 5 (Work set)
Chin up:
BW x 3 x 5 (medyo di parin masyado maiangat)
*meron ba exercise na assistance para dito mga sir?
Bawi ako sa next Workout B. dami failure today.same weight parin (55lbs) ba sa next OHP ko o itry ko na ulit yun 60lbs?
Hope this helps.
Sa 5th week try ko iincorporate yun DB.Kalyo pa more
welcome to the club !
Week 3 Day 3
Squat:
45 x 12
65 x 10
75 x 8
85 x 5 x 5 (Work set)
Bench Press:
45 x 2 x 12
55 x 10
65 x 8
75 x 4 x 5 (Work set)
Yung last nag8reps ako hehe
75 x 8
BB Row:
45 x 2 x 12
65 x 10
75 x 8
85 x 5 x 5 (Work set)
Dips:
BW x 2 x 12
BW + 5lbs x 10
BW + 10lbs x 4 x 5 (Work set)
Yung last rep di umabot.
BW + 10lbs x 1 x 4
* sa pagmamadali ko dahil late nagising di ko na hinubad boxer short ko habang nagsquat may narinig akong tunog na napunit. Hanap ako akala ko short ko buti nalang sa loob wala pa naman ako extra kasi malapit sa bahay yung gym hahaha
oo nga bro pero imba sayo 10lbs ka magdagdag e hehe. lakas! :sport:
nakakamotivate na lumalaki yun plates hehehe pero yun OHP nagfail ako last time. bawi sa Monday.
More gains sa atin bro @kenzy! cheers
Just want to say something dito... sir if you can do the same it wont ruin the program, IMO. OHP is the hardest then stick ka sa 5lbs increase but the rest if you can add 10lbs every time then do it unless you reach your plateau then 5lbs ka ulit. During the time ng SL ko I have no choice sa 10lbs kasi walang smaller plate but the outcome was the same... yun nga lang plateau is faster.
thanks sir. open po ako dito ang concern ko lang kasi sa form. medyo na-off minsan. nakakapagpacheck ako kapag may nakasabay na kasama sa exercise nila yun ginagawa ko.
nagawa ko po to sa BP add 10 lbs kasi may time na nagaangan ako. mukang ok naman. ill try it sa 2nd month or next week para matry din. salamat sir @fatmonkeyhighly appreciated po lahat ng suggestions
Nong una lang sir 10lbs increment ko kasi no choice ako, wala 2.5lbs sa gym namin. Bale 2 weeks lang yon, pero nong 3rd week, buti may nahiraman ako na tropa ng pairs of 2.5lbs kaya 5lbs na increment ko. mahirap kasi kapag nagtagal ung 10lbs increment eh, baka hanggang week 4 lang ako umabot tas puro fail na, hehe.
Dont worry about failure... it will make you stronger. It will be your motivation and if you're saying "puro" failure... its not true., somewhere you'll break it. Ang question lang ay kelan?
Late reply nagluto dinner hehe kain mga sir. Akalain mo yun natuto ko magluto hahaha
Kung morning shift ako(6am-4pm), pre workout meal (3pm) ko eh yong pang lunch ko na 250 grams grilled chicken breast, 2-4 egg white and 150-200 grams rice. Bale 2nd meal ko na un, then 4pm buhat.
Kung Midshift naman ako(1pm-11pm), usually before shift buhat ko. Pre workout meal ko, 1 cup black coffee lang then buhat na. After ko buhat saka pako magaalmusal.
Ikaw sir ano pre workout meal mo?
Dati coffee + oats. Tapos minsan nagpinoy tasty 2 slices peanut butter 1 tbsp + milo. Kaninang umaga dahil ambabaw ng tulog ko napa extra joss ako + tasty + peanut. Ayun gumana naman til matapos wo. Mga 2 hours din.
May time kasi na parang nauubos agad lakas wala pa sa kalahati workout.Maiba ko IT ka sir? @kenzy
salamat sir! masubukan din yan. sana hindi nakakapalpitate.
noob question: kelangan ko parin ba kumain kapag magenergy drink sa pre workout?
Sir, I'm not an expert' I'm not really sure kung ano ang tama according sa doctor. Hehehehe pde ako mag workout without eating anything before and just drinking energy drink in the middle of my wo or drink just water while working out.
Yes sir, baket po?
ayos sir salamat. try muna para maexperience. napaisip lang kasi ko dun kung ok para direcho gym na hehe.
ahh nice. napansin ko lang dahil sa working hours hehehe. same IT guy here pero no work atm hehehe
dyan ko masusubukan pagiging consistent ko sa gym kapag sakaling makapasok na ulit sa trabaho.
oo. namiss ko yan kahit papano lol. replied to you bro.@fatmonkey sir, mabalik ko lang so kapag failure uulitin ko lang yun last weight ko dun sa exercise? yun ginawa ko kasi dun sa OHP ko for some reason 2nd set palang di ko na maiangat agad nagdeload nako at yun ginawa ko na work set.
IMHO, I think it depends on your routine, normally kase pag 5x5, same weight binubuhat diba? not sure about the deload part, SL 5x5 ka ba? ano bang sabi ni mehdi kung di daw mabuhat yung weight? I'm currently following wendler 5 / 3 / 1 ( + accessory exercise ), nag vavary kase yung weight ko every set, if ever na mag fail ako sa isang set, matic deload na nang mga 5 - 10 lbs sa next session ko sa exercise na yun. una akong nag choke sa OHP tapos Bench Press, nakailang deload na ata ako, pero so far so good naman,
Uulitin same weight next session? you can try na ganun or you can deload agad or ulitin mo with same weight then deload ka once maghit ka ng failure sa mga susunod na reps. D ko na matandaan ginawa ko. Hehehehehe
salamat sir mhok @rtravino29
eto sabi sa site nya
nagdeload na ko kasi nung mismong workout. after 5 mins kasi di ko parin mabuhat hehehe pero next workout tatry ko na yun weight na di ko nakaya.
salamat bossing. ganyan ginawa ko deload na. baka wala nako ma-OHP kasi nung araw na yun. 2nd set palang wala na hehehe. bawi next time :sport:
55KG din timbang ko,2.3k or 2.5k consume ko nang calories kaya pa lumobo pati mukha ko hahaha..
bro 2 weeks ko palang ginagawa yan hehehe. tuwing may nakakakita kasi sakin sinasabi mataba ako pero kapag sa gym naman payat daw. kaya nagexperimento ko sa diet. ayaw nga maniwala nung kaibigan ko na babae na ganyan lang timbang ko kaya di ko rin alam ideal weight ko hahaha.
try try lang muna baka puro sa muka at tyan lang mukang mataba sakin. mukang effective naman pagmamacro kahit mabusisi pero enjoy.
[size=x-small](Not my cup of coffee, but...)[/size]
Noticed how it is indicated to stay on the same weight, but increase on the number of reps required to be performed... ? (There are lots of ways to increase the intensity of the workout.)
thanks sir @Core. stay on the same weight with same set and reps until makaya tapos saka lang magdagdag ulit.