Unfortunately meron. Nag iinarte yung left shoulder ko tingin ko sa rear delts to. Sumasakit pag sa W and L position when I do YTWL's. Pati na rin pag nag squats ako, dapat TODO warm up talga sa shoulders kung hinde eh di ko mahawakan yung bar sa sakit.
San na kaya si Bro last? Kailangan ko sya!!! hahaha
Mukhang pinasa yata ni B5P yung sumpa nya sakin nung inabot ko yung PM7 sa kanya. Dapat pala di ko kinamayan... hahaha joke lang noobs!
O sya late na ensayo muna bago magsara gym. Try ko mag heavy sa chest kung kaya ba.
^Sabi ko na nga ba ikaw may kinalaman nito noobs! hahaha joke! Ayaw ko magtapon ng whey at daig pa gasolina di nag ro-rollback sa price! hehe
Nairaos naman ang Chest. Badtrip lang gusto ko na mag add ng weight kaso hinay hinay muna although slowly gumagaling naman yung left shoulder ko mukhang effective yung mga rehab exercises na napulot ko.
Incline DB Press
75x12,10,10,10,10
Flat DB Press
75x9,8,9,9
Machine Press (Dito nararamdaman ko yung sakit pag sobrang baba ng weight)
Cable Crossovers
FST-7 (will add weight on next training day)
share naman sir mighty ng rehab exercises mo jan hehehe.
BTW, sir nakapagtanong nako regarding sa MC business. Need daw deep pockets ka talaga, and as with other businesses pag cash mas maganda kasi mas OK ang freebies like buy 30 get 2 free. pwede din daw payable in 30days kaso may catch like you need to buy 50 etc etc. 100% daw ang payment sa MC's eh. tas tutulungan ka daw ng manufacturer sa branch mo 50/50 ang hatian pero up to 2-4m depende sa kausap mo na company sir.
Ung sa risks di ko masyado natanong pa dahil bigla naudlot eh dami kumakausap kasi dun sa pioneer hehehhe. balikan kita dun sir mighty
Salamat sa info Monch! Mukhang mahirap nga yan kung cash basis kailangan talaga malaki puhunan mo.
Regarding sa rehab exercise YTWL's, RC rehab, pendulum, yung dalawa nakalimutan ko tawag tinuro lang kasi yun ng friend ko na PT before naalala ko lang pero madali lang naman. Bibili na din ako ng resistance bands para yung ibang pwedeng gawin sa bahay eh magawa ko na. Saka tuloy tuloy na to kahit magaling na talaga to keep the shoulders strong and healthy.
gagawen ko nga ulit ung box squat, nde ko na nagagawa yan papa eh, papa oorder ako ulit ng pm7 ah, paubos na tong sakin, hinahalo ko kase sa cornflakes hahaha
^Mas challenging kasi yung Box squats at malaki ang carry over sa strength sa normal squats. Kaya nga yung mga taga westside barbell ni Louie Simmons yan lang ginagawa nila halos pag may competition lang sila nag normal squats. Problema ko lang ngayon kailangan ko na ng mas mababang box at least 12inches man lang sana.
Ginagawa mo pin palang Milo yan parang yung bossing ni Buh 2 weeks lang ubos na agad! hahaha
Max attempt was a success! +35lbs from my last max out. Bar went up smoothly no hitching. Achieved my goal with 5mos to spare. Hoping to pull 500 by December.
Max attempt was a success! +35lbs from my last max out. Bar went up smoothly no hitching. Achieved my goal with 5mos to spare. Hoping to pull 500 by December.
Layo pa bro siguro pag 500 na pwede ko na brag ng konti. Body weight pala was at 182lbs. Mukhang I was holding a lot of water weight when I was at 188lbs. Stopped my crea for 3 weeks na.
Swak na! Wahoo! target ko din by the end of this year is 420 hehehe still have more or less 5 months to work on that. Parang karamihan sa tin ngayun nag ma max days ah? haha! GJ master! (ang akward ng feeling ako pa nag gu-gudjab sa nagtuturo sakin :P)
Swak na! Wahoo! target ko din by the end of this year is 420 hehehe still have more or less 5 months to work on that. Parang karamihan sa tin ngayun nag ma max days ah? haha! GJ master! (ang akward ng feeling ako pa nag gu-gudjab sa nagtuturo sakin :P)
sarap talaga mag max sir DS sukatan talaga ng strength hehehehe
oo naman dun mo malalaman kung nagproprogress ka or hindi, naalala ko tuloy nung bago pako sa DLs natatakot ako magkarga ng 20kgs na plates sa BB kasi baka mabali ang likod ko LOL!
Swak na! Wahoo! target ko din by the end of this year is 420 hehehe still have more or less 5 months to work on that. Parang karamihan sa tin ngayun nag ma max days ah? haha! GJ master! (ang akward ng feeling ako pa nag gu-gudjab sa nagtuturo sakin :P)
Oo nga eh mukhang maganda lang gising ko kahapon. Yung last max ko dito sa log ko was about 4 mos ago if I'm not mistaken. So try ko ulit by the end of the year.
Kaya mo yan DS, bilis nga ng progress mo sa DL's eh talagang tyaga tyaga lang.
nga pala master marunong ka ba nung westside na training balak ko kasi gamitin yun by next year pag nagseryoso ako mag up ng numbers ko sa "big 3" lalo na sa bench :P
Yung conjugate method kasi especially if you will really follow westside's template eh medyo mahirap gawin dito. Since they use a lot of bands, chains and you need to have a cage all the time. Isa pa kailangan mo na regular training partner dun especially on Max effort days and sabi na din ng coach ko before their system of training at 90% of your 1RM most of the time is effective for them since they use roids.
Na bring up ko din kasi sa kanya yan before and yun nga ang sabi nya either I use some or forget about it since masyadong demanding yun sa katawan.
Yun nga din napansin ko nung nagbabasa ako sa forums ng westside may bands and chains ung routine nila w/c very rare meron dito satin pffft! >.< then yun nga may max effort day and dynamic effort days sila pagdating sa periodization. Woah! i can tell simmons was somewhat "loaded" but i'm suprised if scott cartwright is, AFAIK he trains westside eh. well he is big and strong but not muscular though, me suprised nonetheless if ever hehehe.
Since that's a no good and i aint planning on "loading" (at least not at this early stage) whats another option? ung 5/3/1 ni wendler? or ung sheiko?
Comments
San na kaya si Bro last? Kailangan ko sya!!! hahaha
Mukhang pinasa yata ni B5P yung sumpa nya sakin nung inabot ko yung PM7 sa kanya. Dapat pala di ko kinamayan... hahaha joke lang noobs!
O sya late na ensayo muna bago magsara gym. Try ko mag heavy sa chest kung kaya ba.
Update : Hindi man lang gumalaw yung bar hahaha!!!
Nairaos naman ang Chest. Badtrip lang gusto ko na mag add ng weight kaso hinay hinay muna although slowly gumagaling naman yung left shoulder ko mukhang effective yung mga rehab exercises na napulot ko.
Incline DB Press
75x12,10,10,10,10
Flat DB Press
75x9,8,9,9
Machine Press (Dito nararamdaman ko yung sakit pag sobrang baba ng weight)
Cable Crossovers
FST-7 (will add weight on next training day)
BTW, sir nakapagtanong nako regarding sa MC business. Need daw deep pockets ka talaga, and as with other businesses pag cash mas maganda kasi mas OK ang freebies like buy 30 get 2 free. pwede din daw payable in 30days kaso may catch like you need to buy 50 etc etc. 100% daw ang payment sa MC's eh. tas tutulungan ka daw ng manufacturer sa branch mo 50/50 ang hatian pero up to 2-4m depende sa kausap mo na company sir.
Ung sa risks di ko masyado natanong pa dahil bigla naudlot eh dami kumakausap kasi dun sa pioneer hehehhe. balikan kita dun sir mighty
Regarding sa rehab exercise YTWL's, RC rehab, pendulum, yung dalawa nakalimutan ko tawag tinuro lang kasi yun ng friend ko na PT before naalala ko lang pero madali lang naman. Bibili na din ako ng resistance bands para yung ibang pwedeng gawin sa bahay eh magawa ko na. Saka tuloy tuloy na to kahit magaling na talaga to keep the shoulders strong and healthy.
Box Squat
115x12, 155x8, 235x5, 255x5, 275x5, 295x5, 305x4
Leg Press
270x12, 350x10, 420x10, 440x10
SLDL
110x10, 160x8, 200x8, 255x8
Calf Raise (Leg Press)
270x15, 350x15, 440x13x12
Hamstring Curls
55x12, 65x10, 75x8, 85x8
SS with Seated Calf Raise
100x4x8
Ginagawa mo pin palang Milo yan parang yung bossing ni Buh 2 weeks lang ubos na agad! hahaha
Sige balitaan kita paps pag meron na ulit.
WU 110x10 210x5 280x3
370x1
430x1
440x1
450x1- GOAL
Kroc Rows
85x13 100x13 110x9 (PR) 110x8
Lat Pulldown
140x10 160x9 170x8 180x6
Max attempt was a success! +35lbs from my last max out. Bar went up smoothly no hitching. Achieved my goal with 5mos to spare. Hoping to pull 500 by December.
:sport: lakas talaga
sarap talaga mag max sir DS sukatan talaga ng strength hehehehe
Oo nga eh mukhang maganda lang gising ko kahapon. Yung last max ko dito sa log ko was about 4 mos ago if I'm not mistaken. So try ko ulit by the end of the year.
Kaya mo yan DS, bilis nga ng progress mo sa DL's eh talagang tyaga tyaga lang.
Na bring up ko din kasi sa kanya yan before and yun nga ang sabi nya either I use some or forget about it since masyadong demanding yun sa katawan.
Since that's a no good and i aint planning on "loading" (at least not at this early stage) whats another option? ung 5/3/1 ni wendler? or ung sheiko?