I dont track sodium. Shempre masama yung sobrang sodium pero alam naman natin kung beyond normal na yung sodium intake natin for the day. Like me, the main reason why I prefer boiled chicken e para I have the option to get my sodium from more delectable foods. Chicken breast is boring, kahit lagyan mo ng flavor (salt, pepper, paprika, curry etc.) it's still boring and dry. Mas titiisin ko na kumain ng bland chicken breast kesa bland carbs. Give and take lang. Sodium intake matters if you have health issues or if you're preparing for a show, other than that we should not worry about it kasi it's very easy to manipulate.
I dont track sodium. Shempre masama yung sobrang sodium pero alam naman natin kung beyond normal na yung sodium intake natin for the day. Like me, the main reason why I prefer boiled chicken e para I have the option to get my sodium from more delectable foods. Chicken breast is boring, kahit lagyan mo ng flavor (salt, pepper, paprika, curry etc.) it's still boring and dry. Mas titiisin ko na kumain ng bland chicken breast kesa bland carbs. Give and take lang. Sodium intake matters if you have health issues or if you're preparing for a show, other than that we should not worry about it kasi it's very easy to manipulate.
Same sentiments, that what ive always thought sir! :yahoo:
I dont track sodium. Shempre masama yung sobrang sodium pero alam naman natin kung beyond normal na yung sodium intake natin for the day. Like me, the main reason why I prefer boiled chicken e para I have the option to get my sodium from more delectable foods. Chicken breast is boring, kahit lagyan mo ng flavor (salt, pepper, paprika, curry etc.) it's still boring and dry. Mas titiisin ko na kumain ng bland chicken breast kesa bland carbs. Give and take lang. Sodium intake matters if you have health issues or if you're preparing for a show, other than that we should not worry about it kasi it's very easy to manipulate.
Same sentiments, that what ive always thought sir! :yahoo:
Pero nasubukan ko na yung very low sodium dati especially pag nagcucut, I've been applying that method for years. It's very tough mentally but I was able to survive. Then, sa mga succeeding years I became more practical with my dieting approach, guess what? I still got the look that I want.
Moral lesson: leave the technicalities to the Pros.
oo nga sir. minsan kasi ung ibang tao na aspiring tulad ko masyadong technical ung approach, pero still they have tons of cheat DAYS, they still drink (alcohol) 2-3x a week pero ang hypocritical ng dating kapag kinausap mo na kesho "halos walang salt" kinakain nla, puro chicken breast (strictly) and all the stuff that usually pros do. pero yun nga, nung nag join ako dito sa pbb mas naenlighten ako na sa mga tulad ko, we need to enjoy life (still) kahit may mga onting flaws, tweaks sa diet, skip ng workouts atleast alam mo ung kinakailangan ng katawan mo. a little bit of this and a little bit of that wont hurt you basta alam mo san ka patungo and at the end of the day, you need to as much as possible stick with the plan.
Machine Squats
210lbs x 20
250lbs x 15
300lbs x 15
340lbs x 10
Squats
185lbs x 10
215lbs x 8
(napa CR break bigla kasi taeng tae nako hirap magsquat)
215lbs x 5
265lbs x 3 x 3
(Endurance went down, nadehydrate ata ako)
4 straight training days! The longest streak I've done since October last year. I'll propbably rest for a few days. My CNS is fried, Nanginginig nako sa pagod kahapon, buti walang pasok at nakatulog ng mahaba kaya nakasingit pa ng training. Katamad din wala nako magawa sa gym. Looking forward for a big feast this weekend, I badly need to recharge my battery. Makapagisip isp din nga ng adjustments sa training especially sa lower body. hindi kasi ok yung mga equipments for legs sa gym.
Versa is not bad. But in my opinion Schieck haves the better lifting straps. You can use them for lifting and as joint support for pulling (bench press etc). The are multifunktional, comfortable and in super high quality.
Schieck 1000 PLS Lifting Straps my favourite. Also avaible in pink. I use them
Bro, ano ba ma-recommend mong type ng lifting straps ?
Ok na ba yung basic na lifting strap ?
O mas maganda itong ganito ?
Medyo short ako sa budget ngayon at kailangan ko na para sa workout bukas. Nasa Php 250 lang yung nasa 1st pic at nasa Php 650 naman yung nasa 2nd pic
Thanks
Never ako gumamit ng straps. Once lang ako nakasubok nung hiniram ko straps ni yatez. Kamukha sya nung first pic. Wala ako marecommend since wala ako comparison.
ung sa unang picture un ung ginagamit ko. ok naman sya. ung akin nga pinatahi ko lang ung pinaka strap galling sa mga lumang back pack ng tropa ko. basta make sure na maganda ung pag kakatahi at matibay. btw, pag gamit ko ung DIY lifting strap ko, naka gloves ako na may wrist support ( schiek) para di masyado masakit
Down 4lbs since last week of December 2014. Right on track for my year long cutting. I'm not really concerned about my scale weight as of the moment since wala halos nagbago sa size ko. Good to know lang na I'm lucky to nail my projected targets each and everytime without losing my sanity over training, diet and all the technical bullsh!t. I'm still in the process of reconstructing my training program and I'm not sure how long will it take me to fit the pieces together. For now, continue muna sa ginagawa ko.
Kamusta ka idol? Bihira nalang ako makapag gym ngayon dahil sobrang patok na patok ako sa work. Pero lumalakas na yung Press ko. More on high volume and frequency ako pag dating sa push dahil wala naman ako nadadating sa heavy na pipinch lang yung RC ko. I feel as though my body responds better sa high volume. Di ko lang matuloy masyado mga twice a week lang nakakapag buhat. Nagkakaruon nako ng shoulders ng kaunti haha. Ano opinion mo sa locking out on Overhead presses? may mga ibang PL'ers that recommend wag mag lockout kasi nababawasan yung time over tension ng shoulder muscles at nagiging tricep rin yung exercise like George Leeman and the likes. Thanks idol vinch!
Kamusta ka idol? Bihira nalang ako makapag gym ngayon dahil sobrang patok na patok ako sa work. Pero lumalakas na yung Press ko. More on high volume and frequency ako pag dating sa push dahil wala naman ako nadadating sa heavy na pipinch lang yung RC ko. I feel as though my body responds better sa high volume. Di ko lang matuloy masyado mga twice a week lang nakakapag buhat. Nagkakaruon nako ng shoulders ng kaunti haha. Ano opinion mo sa locking out on Overhead presses? may mga ibang PL'ers that recommend wag mag lockout kasi nababawasan yung time over tension ng shoulder muscles at nagiging tricep rin yung exercise like George Leeman and the likes. Thanks idol vinch!
depende kung gano ka wide yung OHP mo. military presses kasi medyo wide kaya fully extended na yung balikat mo pero hindi malolock yung elbows masyado unlike what most power athletes do na medyo narrow yung pagitan ng grip kasi hindi naman OHP for hypertrophy ginagawa nila. Kung ganun form yung sinasabi mo kahit pa may TUT baka sa tricep pa din tumama at hindi sa shoulder. Parang skullcrusher magiging effect nun.
I tried front dumbbell raises using overhand grip yesterday but there there is a "clicking" feel in my right shoulder. Using an underhand grip solves the issue. Should I just stick with front dumbbell raises using underhand grip ?
I tried front dumbbell raises using overhand grip yesterday but there there is a "clicking" feel in my right shoulder. Using an underhand grip solves the issue. Should I just stick with front dumbbell raises using underhand grip ?
What other exercise can you recommend ?
By the way, my main chest exercise is dips
Thanks
This only means that you severly lack all kinds of pressing. Dips wont cut it, it's a solid exrecise but it doesn't hit your delts directly. You need a lot, I mean a lot of military press, seated DB shoulder press, Incline bench press(both DB & BB). And firm ako sa advice ko sayo lagi na increase your rep range to 10-20 reps. Malaki na improvement ng program mo ngayon, more exercises, higher frequency on the basics, more techiniques etc. Yung rep range nalang talaga ang trabahuhin mo. At this point yun ang kelangan mo, it will make you stronger & bigger while improving your work capacity.
Superset: Flat Bench Press and Neutral Pullups
140lbs x 15 /BW x 12 (2 sets)
190lbs x 12 / BW+44lbs x 10
230lbs x 8 / BW+44lbs x 10
250lbs x 6 / BW+66lbs x 6
250lbs x 4 / BW+66lbs x 4 + dropset to BW x 10
Incline HS Press
176lbs x 15
220lbs x 12
267lbs x 5
High Incline DB Press (30 seconds rest in between)
70lbs x 25, 15, 12 ( rotate grip every 5 reps: Underhand, Neutral and Overhand)
Chest Supported DB Rows (20 seconds rest in between)
70lbs x 18, 12, 10
Standing Trapbar OHP
115lbs x 12
160lbs x 2
140lbs x 6
115lbs x 12, 10
Pullups
BW+33lbs x 10
BW+44lbs x 8,7
Cable Rows (dropset)
200lbs, 180lbs, 160lbs, 140lbs, 120lbs x 8 reps each
Rear Raises
25lbs x 4 sets to failure
Side Raises
25lbs x 3 sets to failure
Cable Crunches 3 sets
Leg Tucks 3 sets
Walk home 15 minutes
Mediocre workout today! Hindi ko alam ano nangyare bigla nalang masakit yung wrist ko parang nadislocate yung buto pagdating ko sa gym. Wasn't able to execute my plan kaya nagimprovise nalang ng similar workout. Kung kelan malapit na mag-alarm phone ko dun pa naging ok yung wrist ko, siguro dahil sa push ang pull combo.
**awkward for overhead pressing yung trapbar nila masyado wide, unlike yung sa Project Arms Gym. nakakatusok din yung mga edges ng welding sa handle. Peeled the skin on my knuckles pero tiis nalang.
anyare sayo sir? ok na ngayon? sounds painfull.. uuggghhh
Ok na naman. DI ko lam kung naitukod ko. Minsan kasi di ko nararamdaman kagad yung sakit. mataas tolerance ko sa pain e. buti nga umayos sya kahapon lalo na after ng cable rows.
Comments
I dont track sodium. Shempre masama yung sobrang sodium pero alam naman natin kung beyond normal na yung sodium intake natin for the day. Like me, the main reason why I prefer boiled chicken e para I have the option to get my sodium from more delectable foods. Chicken breast is boring, kahit lagyan mo ng flavor (salt, pepper, paprika, curry etc.) it's still boring and dry. Mas titiisin ko na kumain ng bland chicken breast kesa bland carbs. Give and take lang. Sodium intake matters if you have health issues or if you're preparing for a show, other than that we should not worry about it kasi it's very easy to manipulate.
Same sentiments, that what ive always thought sir! :yahoo:
Pero nasubukan ko na yung very low sodium dati especially pag nagcucut, I've been applying that method for years. It's very tough mentally but I was able to survive. Then, sa mga succeeding years I became more practical with my dieting approach, guess what? I still got the look that I want.
Moral lesson: leave the technicalities to the Pros.
Duration 5:00-6:30pm
Basketball game
Duration 6:50-8:35pm
Stretching 10 minutes
Machine Squats
210lbs x 20
250lbs x 15
300lbs x 15
340lbs x 10
Squats
185lbs x 10
215lbs x 8
(napa CR break bigla kasi taeng tae nako hirap magsquat)
215lbs x 5
265lbs x 3 x 3
(Endurance went down, nadehydrate ata ako)
Deadlift
185lbs x 8
265lbs x 5
315lbs x 3 x 3
Standing Single Calf Raises
180lbs x 15 x 3 each
Standing Calf Raises
380lbs x 20 x 2
Walk home 15 minutes
Duration 5:10-6:35pm
Stretching 10 minutes
Warm up:Series of Dips and Pullups
Pullups
BW+33lbs x 8
BW+44lbs x 6
Incline HS Press
220lbs x 10 x 2
One Arm DB Rows
100lbs x 10 per arm
100lbs x 7 per arm
HS Shoulder Press(all sets finished with 25lbs Rear Raises to failure)
220lbs x 15
244lbs x 12
Side Laterals
35lbs each x 12 x 3
Front Raises
25lbs x 12 x 3
Ascending Series
Tricep Pressdown 150lbs x 15 per set
Cable Curls 100lbs, 110lbs, 120lbs x 10-15 reps
Incline Bench Curls
35lbs x 10 x 3
TRX trifecta (2 rounds)
Circuit of:
jacknife
pendullum swing
pikes
Cable Crunches 2 sets
4 straight training days! The longest streak I've done since October last year. I'll propbably rest for a few days. My CNS is fried, Nanginginig nako sa pagod kahapon, buti walang pasok at nakatulog ng mahaba kaya nakasingit pa ng training. Katamad din wala nako magawa sa gym. Looking forward for a big feast this weekend, I badly need to recharge my battery. Makapagisip isp din nga ng adjustments sa training especially sa lower body. hindi kasi ok yung mga equipments for legs sa gym.
Duration 6:10-8:20pm
Stretching 10 minutes
Machine Squats
170lbs x 20
250lbs x 15
320lbs x 15
390lbs x 10
Squats
180lbs x 10
230lbs x 8
265lbs x 3
Circuit (2 rounds)
Front Squat 130lbs x 10
Leg Extension 120lbs x 10
Machine Squats 220lbs x 10
Leg Extension 120lbs x 10
Deadlift
235lbs x 8
265lbs x 6
315lbs x 5
Standing Single Calf Raises
130lbs x 15 x 5 each
Walk home 15 minutes
ung Machine Squat mo ito ba ung smith? kung oo natry ko na un mas safe pa lalo na kapag heavy na hehe!
Anyway walang kupas ang lakas talaga! :sport:
Lever (plate-loaded) Standing Calf Raise Machine
Bro, ano ba ma-recommend mong type ng lifting straps ?
Ok na ba yung basic na lifting strap ?
O mas maganda itong ganito ?
Medyo short ako sa budget ngayon at kailangan ko na para sa workout bukas. Nasa Php 250 lang yung nasa 1st pic at nasa Php 650 naman yung nasa 2nd pic
Thanks
Schieck 1000 PLS Lifting Straps my favourite. Also avaible in pink. I use them
Hindi smith bro, di ko alam tawag e. Pero pag google mo may pic sya kagaya ng description ni Core.
Never ako gumamit ng straps. Once lang ako nakasubok nung hiniram ko straps ni yatez. Kamukha sya nung first pic. Wala ako marecommend since wala ako comparison.
Duration 3:45-5:30pm
Stretching 10 minutes
Flat Bench Press
155lbs x 25,20
185lbs x 15,13
215lbs x 8,7
Neutral Pullups
BW x 15,10,10,10,10,8
Incline DB Press
70lbs x 25,14,14
Machine Flyes
140lbs x 20,20,15
HS Rows
264lbs x 10 x 2
308lbs x 8
Dips
BW+66lbs x 15 x 2
Tricep Press down
180lbs x 12
200lbs x 8,7
Front Raises
25lbs x 10 x 3 each
Walk home 15 minutes
pasingit sa journal mo sir V
Brad @nrg500
ung sa unang picture un ung ginagamit ko. ok naman sya. ung akin nga pinatahi ko lang ung pinaka strap galling sa mga lumang back pack ng tropa ko. basta make sure na maganda ung pag kakatahi at matibay. btw, pag gamit ko ung DIY lifting strap ko, naka gloves ako na may wrist support ( schiek) para di masyado masakit
Down 4lbs since last week of December 2014. Right on track for my year long cutting. I'm not really concerned about my scale weight as of the moment since wala halos nagbago sa size ko. Good to know lang na I'm lucky to nail my projected targets each and everytime without losing my sanity over training, diet and all the technical bullsh!t. I'm still in the process of reconstructing my training program and I'm not sure how long will it take me to fit the pieces together. For now, continue muna sa ginagawa ko.
Duration 6:50-8:35pm
Stretching 10 minutes
Squats
130lbs x 25,20,21
160lbs x 15,15
190lbs x 15
220lbs x 12
270lbs x 3,3
160lbs x 12
Front squats
100lbs x 18,15,16,15
Seated Calf Raises
100lbs x 20 x 5
Cable Crunches 3 sets
Hanging Leg Raises 3 sets
Weighted Leg Raises 4 sets
Walk home 15 minutes
depende kung gano ka wide yung OHP mo. military presses kasi medyo wide kaya fully extended na yung balikat mo pero hindi malolock yung elbows masyado unlike what most power athletes do na medyo narrow yung pagitan ng grip kasi hindi naman OHP for hypertrophy ginagawa nila. Kung ganun form yung sinasabi mo kahit pa may TUT baka sa tricep pa din tumama at hindi sa shoulder. Parang skullcrusher magiging effect nun.
Duration 7:00-8:30pm
Stretching 10 minutes
Sternum Pullups
BW x 10,8,7,10,6,6,6,6,6,6
Chest Supported DB Rows
70lbs each x 13, 12,10,8,10
Neutral Pullups
BW+33lbs x 10,8,6
Chest Supported DB Rows
80lbs x 8,6
Tri-Set (3 rounds)
Wide Neutral Grip Cable Rows 200lbs x 15
VBar Pulldowns 120lbs x 12
Bent Over Laterals 25lbs x 15
Bent Over Laterals 20lbs x 2 sets to failure
Cable Curls
120lbs x 12,10,10,12,8
Incline Bench Curls
35lbs each x 10,6,8
Walk home 15 minutes
Need you advise
My front deltoids is really lacking.
I tried front dumbbell raises using overhand grip yesterday but there there is a "clicking" feel in my right shoulder. Using an underhand grip solves the issue. Should I just stick with front dumbbell raises using underhand grip ?
What other exercise can you recommend ?
By the way, my main chest exercise is dips
Thanks
Duration 3:25-5:30pm
Stretching 10 minutes
Dips
BW+44lbs x 20
BW+66lbs x 15
BW+88lbs x 12
Reeves Deadlift
220lbs x 8
300lbs x 6
330lbs x 3,3
Incline DB Press
70lbs x 22
80lbs x 16
90lbs x 7
Machine Flyes
160lbs x 20,15,12,15
HS Shoulder Press
220lbs x 12,12,8
(all sets finished with Chest Supported Tbar Rows 100lbs x 15)
Bar Front Raises
70lbs x 12 x 5
Tricep Pressdown
200lbs x 12,10,8,12
Side Laterals (dropset)
35lbs, 25lbs, 15lbs x 10-12 reps
Incline Bench Curls
35lbs x 10 x 4
Cable Crunches 3 sets
Weighted Lying Leg Raises 3 sets
Toes to Bar 3 sets
TRX jackknife 1 set to failure
Neutral Pullups
BW+33lbs x 8,6,6
BW+backpack x 10
Walk home 15 minutes
This only means that you severly lack all kinds of pressing. Dips wont cut it, it's a solid exrecise but it doesn't hit your delts directly. You need a lot, I mean a lot of military press, seated DB shoulder press, Incline bench press(both DB & BB). And firm ako sa advice ko sayo lagi na increase your rep range to 10-20 reps. Malaki na improvement ng program mo ngayon, more exercises, higher frequency on the basics, more techiniques etc. Yung rep range nalang talaga ang trabahuhin mo. At this point yun ang kelangan mo, it will make you stronger & bigger while improving your work capacity.
Duration 6:45-8:15pm
Stretching 10 minutes
Squats
120lbs x 15 x 2 (Superset with Front Squats 120lbs x 10)
150lbs x 15 x 2
190lbs x 15
230lbs x 10
Deadlift
220lbs x 8
270lbs x 6
310lbs x 3
350lbs x 3,3
Machine Squats
260lbs x 20,15
Walk home 15 minutes
Duration: 6:15-7:30pm
Stretching 10 minutes
Superset: Flat Bench Press and Neutral Pullups
140lbs x 15 /BW x 12 (2 sets)
190lbs x 12 / BW+44lbs x 10
230lbs x 8 / BW+44lbs x 10
250lbs x 6 / BW+66lbs x 6
250lbs x 4 / BW+66lbs x 4 + dropset to BW x 10
Incline HS Press
176lbs x 15
220lbs x 12
267lbs x 5
Machine Flyes
170lbs x 12,12,10,13,12
Cable Crunches 3 sets
Leg Tucks 1 set to failure
Walkhome 15 minutes
Duration 7:15-8:30pm
Stretching 10 minutes
Trapbar Deadlift
248lbs x 8
336lbs x 6,5
402lbs x 3,5
Power Clean to Push Press
160lbs x 3,3,4
Standing OHP (clean bar from the floor)
160lbs x 4,5,5
Single Arm Barbell Snatch (72lbs)
Left: 2,3,3,2
Right: 3,3,3,3
Standing Single Calf Raises
120lbs x 15 x 4 each
Standing Calf Raises
230lbs x 20,18,20,15
Walk home 15 minutes
Duration 6:50-8:20pm
Stretching 10 minutes
High Incline DB Press (30 seconds rest in between)
70lbs x 25, 15, 12 ( rotate grip every 5 reps: Underhand, Neutral and Overhand)
Chest Supported DB Rows (20 seconds rest in between)
70lbs x 18, 12, 10
Standing Trapbar OHP
115lbs x 12
160lbs x 2
140lbs x 6
115lbs x 12, 10
Pullups
BW+33lbs x 10
BW+44lbs x 8,7
Cable Rows (dropset)
200lbs, 180lbs, 160lbs, 140lbs, 120lbs x 8 reps each
Rear Raises
25lbs x 4 sets to failure
Side Raises
25lbs x 3 sets to failure
Cable Crunches 3 sets
Leg Tucks 3 sets
Walk home 15 minutes
Mediocre workout today! Hindi ko alam ano nangyare bigla nalang masakit yung wrist ko parang nadislocate yung buto pagdating ko sa gym. Wasn't able to execute my plan kaya nagimprovise nalang ng similar workout. Kung kelan malapit na mag-alarm phone ko dun pa naging ok yung wrist ko, siguro dahil sa push ang pull combo.
**awkward for overhead pressing yung trapbar nila masyado wide, unlike yung sa Project Arms Gym. nakakatusok din yung mga edges ng welding sa handle. Peeled the skin on my knuckles pero tiis nalang.
Ok na naman. DI ko lam kung naitukod ko. Minsan kasi di ko nararamdaman kagad yung sakit. mataas tolerance ko sa pain e. buti nga umayos sya kahapon lalo na after ng cable rows.
Duration 7:10-8:50pm
Stretching 10 minutes
Squats
150lbs x 20, 20,15
200lbs x 15, 15
230lbs x 7,7
250lbs x 5
230lbs x 5
200lbs x 12
150lbs x 15, 15, 15
Trapbar Deadlift
275lbs x 8
360lbs x 4,3
Standing Calf Raises
230lbs x 20 x 5
Walk home 15 minutes