hehehe. @jc may version din ako ng "kyubi" eh parang si naruto lang learn to tap sa power na meron sya hahaha
@boss allen hehe pag di pwede sa seated rows ppwede naman gawin yun using ibang rowing exercises. tbar perhaps pag nagkataon. iba2x din kasi ung bigat ng machines sa ibang gym. though isa mga pinakamabigat ung machines sa SWI by far.
Medyo hindi kami nakapag tri's na dahil kinulang kami sa oras hehehe. at hindi yun dahil nag girl hunting kami hahaha! I must say na masyado draining nga ang cluster training. i can only imagine a harder version of if pag sa legs or back day mo sya ginawa hahaha.
pag dumating ka dun sa set na 6 reps na lang nagagawa mo after that set, you do 3 sets of clusters of 2 reps each w/ 30secs interval ng rest. according to mighty this could promote both hypertrophy and strength gains. check mo ung log ko dun sa DB press ganun ang hitsura nun.
ah gets ko na sir yung next na add nyo ng weight and 6 reps nalang ang kaya sa weight na yun then cluster set with the same weight 30 secs rest 2 reps nalang..yung nabasa ko kasi sa net di ko maintindihan..hehe thanks sir DS.. pwde naman po gawin yang cluster set sa kahit anong routine?
well, i can't say much yet about the routine itself though kami ni mighty iniincorporate lang namin sya dun sa routine namin, i'm not quite certain yet kung magwowork kung isasama sa lahat ng klase ng routines kasi you need to consider how fast you recover (physically and CNS wise) and sa pagkakadistribute na din ng splits mo. kasi the cluster sets alone are seriously draining, i just finished doing clusters sa DLs kahapon and they were very demanding and challenging. search mo yung HCT-12 na pdf try mo basahin (w/c is what im doing now) alam ko may cluster program sila dun.
well, i can't say much yet about the routine itself though kami ni mighty iniincorporate lang namin sya dun sa routine namin, i'm not quite certain yet kung magwowork kung isasama sa lahat ng klase ng routines kasi you need to consider how fast you recover (physically and CNS wise) and sa pagkakadistribute na din ng splits mo. kasi the cluster sets alone are seriously draining, i just finished doing clusters sa DLs kahapon and they were very demanding and challenging. search mo yung HCT-12 na pdf try mo basahin (w/c is what im doing now) alam ko may cluster program sila dun.
@buh oi! ayus lang naman ganun pa din ang buhay2x natin buhat dito buhat doon hahaha.
@jc hiniram ko lang yun kay alex that day. inoorder pa daw nya yun and that costs around 1 thou petot. pero sulit na yun kasi mas matibay compared dun sa ibang wrist wraps na nagamit ko at un din ginagamit nila alex pag nagcocompete.
@arwin ni round off ko na lang kahirap icompute into dollars eh hehehe
@donbuh OA ka naman, mahina pa nga ako kung tutuusin, pangarap ko maka pag squat ng 1000lbs bago ako madeds sa lifetime na toh noh, tatagal naman yan kahit papano hahaha.
@JC asa! haha pag nakabili na ko update ko na lang dito.
@arwin ni round off ko na lang kahirap icompute into dollars eh hehehe
@donbuh OA ka naman, mahina pa nga ako kung tutuusin, pangarap ko maka pag squat ng 1000lbs bago ako madeds sa lifetime na toh noh, tatagal naman yan kahit papano hahaha.
@JC asa! haha pag nakabili na ko update ko na lang dito.
hahaha.. cge sir DS update mo nalang dito.. eh kaya lang ibang bansa pa ata galing yan..
haha matagal ko na ginamit yung program sean nalewanyj. and in fairness it did wonders to me sa gains sa strength/conditioning and hypertrophy.nag change na lang ako nung nag start ako mag stall sa mga lifts ko w/ required mo to tweak some of my lifts/program. pero overall i would say its a good linear program for beginners. pag natapos ka 5x5 pwede mo sya try for 6 months since 3 cycles of 8 weeks yun.
haha matagal ko na ginamit yung program sean nalewanyj. and in fairness it did wonders to me sa gains sa strength/conditioning and hypertrophy.nag change na lang ako nung nag start ako mag stall sa mga lifts ko w/ required mo to tweak some of my lifts/program. pero overall i would say its a good linear program for beginners. pag natapos ka 5x5 pwede mo sya try for 6 months since 3 cycles of 8 weeks yun.
noted sir DS. sayo ko nga kasi nalaman yung program na yun.. eh di kasi ako makapadecide kung gvt ba or sean's workout program.. and nakita ko rin kasi good for 6 months sya.. magstart na ko sa pagbasa ng program na yun 2 weeks nalang tapos na ko ng 5x5.. tnx sir!
Chest day earlier before work solo flight ako kanina. nothing much has changed sa stats ko at the moment.
I'm currently on the process of computing my lifting maxes before i start using the 5/3/1 template by jim wendler and hope start implementing it within the week.
strenght and and a bit of hyperthrophy pa din paps. according kay wendler kasi sabi nya yung last set ng exercise daw ang all out max effort at mag aallow sayu makapag dagdag ng mass. i'll just have to see it for myself. it fits my current template kasi at distribution ng muscle groups per workout (shoudlers,back,chest then legs)
BCAA lang paps yung tira ko pa yun earlier this year since natigil ako mag fasted training ng mga april. apart from everything else is from whole foods madalas breast ng chicks ah este chicken breasts pala, muesli and milk ang nasa staple ko
Comments
Hindi ka pala pwede dun sa gym sa amin dahil ang seated rows dun hanggang 140 lang hahahaha. Jusko pang warm up mo pa lang yun :duh:
@boss allen hehe pag di pwede sa seated rows ppwede naman gawin yun using ibang rowing exercises. tbar perhaps pag nagkataon. iba2x din kasi ung bigat ng machines sa ibang gym. though isa mga pinakamabigat ung machines sa SWI by far.
WU: Rc Rotations
DB Incline Press
60x10,65x10,70x8, 80x6
cluster sets 30sec rest
80x2
30sec rest
80x2
30 sec rest
80x2
Flat DB Press
65x10, 70x8, 80x8, 80x6 (or 7 can't remember hehehe)
Seated Machine Press
135x12, 160x10, 190x8, 205x6
cluster sets 30sec rest
205x2
30sec rest
205x2
30sec rest
205x2
Cable Crossover
FST-7 40-50
JM Press
89x4x8
Medyo hindi kami nakapag tri's na dahil kinulang kami sa oras hehehe. at hindi yun dahil nag girl hunting kami hahaha! I must say na masyado draining nga ang cluster training. i can only imagine a harder version of if pag sa legs or back day mo sya ginawa hahaha.
ok sir DS search ko yan..
yes sir arwin na may stripes ata..
@jc hiniram ko lang yun kay alex that day. inoorder pa daw nya yun and that costs around 1 thou petot. pero sulit na yun kasi mas matibay compared dun sa ibang wrist wraps na nagamit ko at un din ginagamit nila alex pag nagcocompete.
edi in short.. pag bumili ka daw bigay mo na lang sakin para di kasira..haha:^^
@donbuh OA ka naman, mahina pa nga ako kung tutuusin, pangarap ko maka pag squat ng 1000lbs bago ako madeds sa lifetime na toh noh, tatagal naman yan kahit papano hahaha.
@JC asa! haha pag nakabili na ko update ko na lang dito.
noted sir DS. sayo ko nga kasi nalaman yung program na yun.. eh di kasi ako makapadecide kung gvt ba or sean's workout program.. and nakita ko rin kasi good for 6 months sya.. magstart na ko sa pagbasa ng program na yun 2 weeks nalang tapos na ko ng 5x5.. tnx sir!
I'm currently on the process of computing my lifting maxes before i start using the 5/3/1 template by jim wendler and hope start implementing it within the week.