darating ka din dun. tyagain mo lang yan paps. Hardworkers will always beat the talented in the long run.
oo nga pala in relation sa tanung ni sir pacs it's also important that you have proper mind setting and i'm not just talking about "guts" here in moving that weight. what i mean find a way in your head on how to overcome the intimidation your feeling before lifting. or kung meron ka man na tulad ko na "other me" na tinatawag use it in the weight room mga tipong ganun. and memorize those on how to strategically release those emotions sa weight room para hindi macompromise ang lifting and could also help you build confidence sa personality mo.
mahina din ako jan dati, praktis lang talaga yan tsong. kasi kung mahina ka sa pullups/chins usually dalawa lang daw prob mo either you're not strong enough or you're too heavy for your current strength capacity. saka wlang binatbat yan sa pullup PR ni insan monch. :P
kainis naman kasi yang pullup na yan 5 lang hirap na hirap ako..haha oo nga sir ds lakas nia sa pullup..
syempre when we say heavy of course it means heavy para dun sa person na gagawa base on his current max, important talaga that you know your current max kahit mukhang "sissy" weights pa yan sa compared sa iba. kasi syempre dun po naman talaga lahat ng lifters maguumpisa and work their way up pagdating sa poundage.
actually pag ako nagbibigay ng pointers sa mga kaofismate ko na gusto din magbuhat na walang idea sa lifting lagi ko sinasabi "start light pero never stay there". sinasabi ko sa kanila na ang PRs nila every week ay parang reward yun ng hardwork nila it means they gained something na hirap ang iba ma attain.
basta ako gusto ko lang pumogi hahaha......kaya lagi ako sa RR sa office at kinukorot korot ko ang pisngi ko at sinasabi kong ang pogi mooooooooh.. hahaha.......
ang lupit mo sir DS, kakatapos ko lang basahin yung Keto Journal mo and ang galing. dun sana ako magpopost kaso parang feb or march pa ata yung last post. Ill be researching more pa about keto before doing it by January.
ang laki nadin ng binawas mo based dun sa picture na nakita ko. ilang pounds ka nalang po sir? Did you do pure keto since then po?
ang lupit mo sir DS, kakatapos ko lang basahin yung Keto Journal mo and ang galing. dun sana ako magpopost kaso parang feb or march pa ata yung last post. Ill be researching more pa about keto before doing it by January.
ang laki nadin ng binawas mo based dun sa picture na nakita ko. ilang pounds ka nalang po sir? Did you do pure keto since then po?
matagal nako off from keto, nagswitch lang ako sa IF. pero eventually baka mag keto ulit but not at the moment.
i started around 205-208lbs of flabs and a bit of lean mass nun bumaba timbang ko nun sa 183-186lbs (180lbs just right before the carbload of my last week in keto) ang naging prob ko lang was wala akong masyadon pang pondo ng lean mass kaya while i was losing the fat so mahirap makita ang defnitions w/c was a miss on my part. I would say half success-half wrong move ako nung nag jump ako sa keto diet, but pagdating sa effectiveness and muscle sparing ok sya, pro mas ideal talaga na magkapondo ka ng madadaming lean mass muna bago ka mag keto para mas maganda kalabasan ng physique mo.
Ahhhh.. Ako po body recomp kasi, dati almost 190 ako ngayon 160-165, happy na ko sa build ko pero mas maganda sana kung mawala na yung mga taba sa tyan at lovehandles though lumiliit naman ng pakonti konti.
actually body recomp din yung nangyari sakin though not as rapid nung naka IF ako since sa keto during carbload days lang ako naka surplus, ang keto kasi mainly for burning fat as fuel at another good part with it is the "muscle sparing" effect.Mga nahalungkat sa aking baul pics nung bata pa ako payatot at nog2x LOL!
DB Side lateral raise (super set w/ DB front raise)
4 Sets of 10x25-30lbs for lateral raises then 4 set 4 sets of 10x10lbs for db front raise
Machine Face Pulls (Controlled movement)
12x90lbs
10x105lbs
12x120lbs
12x135lbs
10x150lbs
One arm Concentration curls
10x20lbs
10x25lbs
12x25lbs
10x30lbs
DB 21's
21x20lbs
21x20lbs
21x25lbs
i'm done w/ my 3rd week for 5/3/1 after my squat day on saturday next week, its either i check my new heavy singles then deload or derecho na lang ng deload bahala na hehehe.
actually body recomp din yung nangyari sakin though not as rapid nung naka IF ako since sa keto during carbload days lang ako naka surplus, ang keto kasi mainly for burning fat as fuel at another good part with it is the "muscle sparing" effect.Mga nahalungkat sa aking baul pics nung bata pa ako payatot at nog2x LOL!
@jc uu, actually sa family normal sa mga lalaki na payat at the early stage of our lives but since big and dense ang bones namin given din na tumataba kami once nag start na kami ng sedentary lifestyle kaya imperative na may activity kami till we get old hehehe.
@buh uu nahalungkat ko sa FB ng utol ko mga lumang pics na scanned pa hahah. oo buh uwi ako prov for new year dito pa ko magpapasko. kaw uwi ka ba bataan?
hahah uu pareng allen, nakakaloko noh? nung una ko nakita after long years na nakatago yan sa baul nagulantang din ako eh. i guess hindi na ganun kasama ang katawan ko ngaun though (i will make it better pa in the future) hehehe
Ds, san ka na? mukhang bz ka masyado ngayon, usap usap nalang kayo nila might, dalton at allen kung ano pang dapat nating gawin diyan. We had a little bit of conversation about the upcoming PBB gym ( PALIKEROS BB gym) hahaha.......
Comments
Pero gusto ko lumakas talaga.
I'm talking about at least x2.5 my bodyweight lifting.
We'll in time...... hehe
talagang bouncer look ang gusto mo ha len. ayaw mo ng lean mean fighting machine.
oo nga pala in relation sa tanung ni sir pacs it's also important that you have proper mind setting and i'm not just talking about "guts" here in moving that weight. what i mean find a way in your head on how to overcome the intimidation your feeling before lifting. or kung meron ka man na tulad ko na "other me" na tinatawag use it in the weight room mga tipong ganun. and memorize those on how to strategically release those emotions sa weight room para hindi macompromise ang lifting and could also help you build confidence sa personality mo.
kainis naman kasi yang pullup na yan 5 lang hirap na hirap ako..haha oo nga sir ds lakas nia sa pullup..
+10000000 correct..:sport:
haha lahat ginawang pogi..
ang laki nadin ng binawas mo based dun sa picture na nakita ko. ilang pounds ka nalang po sir? Did you do pure keto since then po?
http://pinoybodybuilding.com/forum/Thread-Fuujin-Raijin-KETO-Nikki
matagal nako off from keto, nagswitch lang ako sa IF. pero eventually baka mag keto ulit but not at the moment.
i started around 205-208lbs of flabs and a bit of lean mass nun bumaba timbang ko nun sa 183-186lbs (180lbs just right before the carbload of my last week in keto) ang naging prob ko lang was wala akong masyadon pang pondo ng lean mass kaya while i was losing the fat so mahirap makita ang defnitions w/c was a miss on my part. I would say half success-half wrong move ako nung nag jump ako sa keto diet, but pagdating sa effectiveness and muscle sparing ok sya, pro mas ideal talaga na magkapondo ka ng madadaming lean mass muna bago ka mag keto para mas maganda kalabasan ng physique mo.
WU: RC rotations, Standing BB Military Press: 5x45lbs, 5x55lbs, 3x65lbs
Working Sets 5/3/1
Standing BB Military Press
5x85lbs
3x100lbs
8x110lbs
Standing DB military Press (per arm)
10x30lbs
10x40lbs
10x50lbs
10x50lbs
6x60lbs
10x40lns (Recomp)
DB Side lateral raise (super set w/ DB front raise)
4 Sets of 10x25-30lbs for lateral raises then 4 set 4 sets of 10x10lbs for db front raise
Machine Face Pulls (Controlled movement)
12x90lbs
10x105lbs
12x120lbs
12x135lbs
10x150lbs
One arm Concentration curls
10x20lbs
10x25lbs
12x25lbs
10x30lbs
DB 21's
21x20lbs
21x20lbs
21x25lbs
i'm done w/ my 3rd week for 5/3/1 after my squat day on saturday next week, its either i check my new heavy singles then deload or derecho na lang ng deload bahala na hehehe.
payat mo nga dati sir..
@buh uu nahalungkat ko sa FB ng utol ko mga lumang pics na scanned pa hahah. oo buh uwi ako prov for new year dito pa ko magpapasko. kaw uwi ka ba bataan?
Paxensya hindi widescreen ang kuha hehe