Martinpanduh

Start of a new week, 2nd to the last week am I right? Anyhoo, heavy workout today: 5x5 270lbs + bar Squat. Way more difficult than I expected, don't know if my muscles are still tired or my form is getting tweaked but I still need to work on this weight. 5x5 140lbs + bar Chest Press. One more round and then I move up to 145. 1x5 275lbs + bar Deadlift. Paused too early, only got to finish 4 reps because my hands gave out. Bummer. After everything, I ran for 25 minutes at 10kph with the last 5 minutes up pace to 12kph. It was hella tiring, but so glad I got to do it. Cheers! How's everybody doing?

Heavy workout today to round out the week! 5x5 270lbs + bar Squats. Getting better, but I feel like I need to work on this more before I shift up. 5x5 140lbs + bar Bench Press. Had a weird start but finished everything down pat. Will stick to this. 1x5 270lbs + bar Deadlift. Will move up 5lbs next workout. Still an issue with grip. After everything, I ran 25 minutes at 10kph with a 4:30 minute up pace of 12kph. Tiring, as per usual. Today, I literally blew my diet out of the water with snacks. Haven't been keeping track honestly, I just can't be bothered right now the way work is going. It's not that I'm eating all the wrong foods, I'm still on Paleo (90% of the time) but I've let myself go in terms of cutting it down with the unnecessary snacking. Right now I'm super happy with where my workouts are going and my muscle mass, I'll hold this diet thing off a little bit longer just so I can get a proper handle on it. I know this is a bit like wussing out but hey, what can you do.

Light workout today! 5x5 95lbs + bar Overhead Press. Very difficult, will stick with this weight for a while. 5x5 120lbs + bar Bentover Row. Solid, but will move up 5lbs next workout. 5x5 65lbs + EZ curl bar Bicep Curls. Will stick, couldn't keep form in check. 3x5 reps of Chin Ups in between each workout. At the end, I ran for 25 minutes at 10kph with an up pace of 4:30 minutes at 12kph. Wuhoo.

Hey guys! Just got back from organizing a Triathlon over the weekend, I was the swim manager. It was supposed to be your run of the mill half Ironman distance triathlon. Seaside in a province here in the Philippines, but there was a storm during the weekend and everything went to shit. Minutes before the swim (open water), I was beside myself looking at the waves and I couldn't believe we were going to push through. White caps and a strong current all around (bad signs), but thankfully nobody drowned. The bike and the run didn't fare any better though--a few accidents, a lot of flooding on the route but at the end of the day, the triathletes were super happy they conquered such a difficult course and were really thankful that we didn't wuss out with the race. Great experience, but frankly--I never want to go out into open sea with waves like that again. Any rate, got back today! Diet was a bit bad over the weekend, had to eat what I could find out there on the race course. Will try to salvage things now. Today did a heavy workout: 5x5 270lbs + bar Squat. Oh my gosh, this was super intense. I really felt this one, the weight was so heavy my technique was getting tweaked going up into the squat. Will definitely keep at this weight until I can conquer all reps without compromising technique. 5x5 140lbs + bar Chest Press. Wasn't easy, will keep practicing. 1x5 270lbs + bar Deadlift. MESS will practice more this weight. Was about to put in a run for 25 minutes at 10kph and up pace for 4:30 minutes at 12kph but I wussed out. Frankly, my body was telling me to rest so I listened. Looking forward to putting in a light day tomorrow! Wish me luck! Wuhoo.

Definitely need to get that on track, thanks for the constant encouragement Nightlight! So in other news, BIG typhoon in the country. Flooding in some areas, thankfully my area (a flood-prone place) did not sustain much damage. At least we stayed pretty dry throughout the whole thing. At any rate, my gym was closed so I just stayed home. Can't complain! Today was supposed to be a light day but I took full advantage of the time I had and put in a heavy workout instead. 5x5 265lbs + bar Squat. Will move up 5lbs next round. 5x5 140lbs + bar Chest Press. WUHOO nailed it, will stick with this weight for the next week. 1x5 265lbs + bar Deadlift. Punishment on the hands but will move up also. After that, put in a 25 minute (deathly) run at 10kph. Up paced for the last 4:30 minutes at 12kph. Tiring as heck. Read this awesome article on one of my favorite running/tri blogs SteveInASpeedo about how working on your weaker side (either speed or endurance) will induce gains on your stronger side. Seeing that I'm always all about the fast and short runs, looking to increase my long distance runs from now on. Wish me luck.

Heavy workout today! 5x5 265lbs + bar Squat. Wasn't as hard as I expected, kept rests at a minimum between each rep. One more round this week then move up to 270 next week! YIKES. 5x5 140lbs + bar Chest Press. Some improvement, stalled but did 5/5/5/4/4 respectively. Not bad. 1x5 265lbs + bar. Bingo. Will keep for this week. After lifting, I was going to put in a 25 minute run at 10kph with a 4:30 up pace at 12kph. But at the 15 minute mark, I got a bad side split and I think my body was telling me to slow it down--so I stopped. No big, I ran yesterday so offset offset. Will try to make it up tomorrow on my rest day. Diet today was bad, oversnacked. God the office is a blackhole for unnecessary food. Gee. Good luck to everyone this week! Cheers!

Sunday workout! I did 5 sets of 7 reps progressive Bear Complex. It was hella difficult, I was panting way hard on the third set and I had to take 2 minute breathers. Started at 55lbs + bar/60/65/70/75lbs + bar last set. Nightmare. Will try to move up 5lbs next Sunday! After, I put in a 30 minute run at 8kph for the first 20 mins, up-paced to 10kph for the next 8 then 12 kph for the final two minutes. And now I can't believe that's already the end of week 3, week 4 tomorrow guys! Let's get it!

Light workout today! 5x5 90lbs + bar Overhead Press. Difficult, but will move up 5lbs next workout. 5x5 115lbs + bar Bent Over Row. Will move up 5lbs. 5x5 60lbs + bar Bicep curls. Move up 5lbs. In between, I did 3 sets of 5 reps of Chin Ups. Then I ran again for 25 minutes at 10kph, up paced at 12kph for the last 4 minutes. Pretty tiring. Diet today was a hot mess, I snacked way too much at the office. It's the perils of free food I tell you. Will definitely try to limit this. As much as I get frustrated with my weight loss goals, my fitness and weight training goals are going through the roof. At least I'm happy about that! Cheers, it is the weekend! Hope to get in a workout this Sunday, cheers!

Oh my god! I get this too! It is so bizarre how nobody else gets it? I don't know if it's a (dis)function of soft skin or what, but right where the bar sits on my upper back--there is a black bruise/callus from doing squats. If I reach back right now, it sort off feels powdery. Just like a callus I guess. Funny thing is though, if I stop doing squats for a few days, it disappears. I only started getting it when I broke through the 245lbs + bar range I think. It doesn't hurt or anything, but I understand how Spezzy can be upset when she bares her back on a normal day (hey! I would be too but alas, it stays hidden). Not complaining but I'm fascinated on why it happens.

Holy crap those are raw hands! Patch it up with meuller(sp?) tape, that used to work for me. Great job on this challenge so far!

Hey guys! Rough week this week but I'm chugging along. Heavy workout today: 5x5 260lbs + bar Squat. Wuhoo, this was easier than I expected. Well, I mean it wasn't easy but I came into each set with only a 1 minute rest and my body didn't seem to mind. Looking to increase by 5lbs next workout! My legs are getting hella stronger. 5x5 140lbs + bar Chest Press. Damn, stalled. Only did 5/5/5/4/2. Will try again next workout. 1x5 260lbs + bar Deadlift. Went well, will increase but did my fingers hurt afterwards, yeesh. After I ran for 25 minutes at 10kph with a 4 minute up pace of 12kph. Looking to have a light workout day tomorrow! Diet today was fine, could've been better though. Yesterday was a disaster, just saying. Cheers!

This is too fun to pass up! I just tried the chest facing the wall hand stand and it went well, I didn't expect that! Looking forward to improving my ~BEAST~ skillz.

Hey guys! So much for my perfect week, last week. Ran into some obstacles and I couldn't put in some gym time from Thursday to Sunday. Can't say I looked after my diet also, pretty safe to say I let all hell break lose. Over the weekend, I went to some pretty fun parties that served epic food: I had raclette (this amazing cheese dish, with potatoes and sausage--a must recommend) and other debaucherous things. Didn't drink though so that's a point for me! Long story short, I pretty much bombed the last four days but here's to making up for it. Today, thankfully, some time freed up and I got to put a workout in. But I got pressed for time so I didn't get to perform my Deadlifts, no matter: 5x5 260lbs + bar Squat. Still incredibly heavy, will work this weight again. 5x5 135lbs + bar Chest Press. CONQUERED. Will move up next workout. After those two, I did a 25 minute run at 10kph with an up pace of 12kph for the last 4 minutes. As according to plan, I increased my final sprint from 3:30 last week to 4 minutes now. Very intense, I got so tired I ended up eating dinner at 10pm just to let my body recover. At any rate, today I give my workout a B for missing out on the deadlift. And I give myself a B for diet because I think I overate during lunch. Peace out!

Thanks LWow, trying to hang on as much as I can. Taking a few days off, work kind of got in the way. Will just try to keep up with my diet, after all I've had 2 and a half workouts this week. Will try to squeeze one in on Sunday! Wish me luck.

Rest day today but got home early, so I went out and put in a run! Yay me, but no really. Just did the usual run of 25 minutes at 10kph with a 3:30 minute up-pace at 12kph. Let me tell you, I got winded as if I did my full-on 2 hour weights + cardio routine. Pretty pysched about it. So today, I give myself an A for workout. Was supposed to be a rest day but put in that extra bit of cardio. For nutrition, I give myself a B+ for really sticking to the program, but may have slightly gone overboard with the calories. All in all, a high B+! Heavy workout tomorrow, let's see where it goes.

OH MY GOD! Congratulations Lwow on the engagement! I'm so happy for you! Now for someone who works in the wedding business (sort off--I work in RTW, but my boss is one of the premier bridal designers in the Philippines) I might have something to contribute. I've seen many a bride freak out and turn into bridezillas in terms of planning their wedding. Best advice I could give you right now, is this: a wedding is just a big party, done with a white dress. You'll do fine! Oh and yes, I wholeheartedly agree that this could be the ultimate motivator for your fitness goals, just make sure to do it healthily! Again, congratulations!!!

Light day today! 5x5 90lbs + bar Overhead Press. Quite difficult, will retain this weight for this week. 5x5 110lbs + bar Bent Over Row. Will move up next round. 5x5 60lbs + bar Bicep Curl. Difficult, will stick with this one. In between each exercise, I put in 3x5 reps of Chin Ups. After everything, I ran for 25 minutes at 10kph with an ending sprint of 3:30 minutes at 12kph. I'm beat! So today, I give myself an A for the workout. As for nutrition, it's a somber B for again, snacking on unnecessary things at work. Really need to get my act together! Today's average? B+. Rest day tomorrow! Hope I don't fudge up my diet. Cheers.

Hellz yeah! Will try my best.

Hey guys, beginning of the week! Put in a heavy workout today and increased my sprint by 30 seconds, details: 5x5 260lbs + bar Squat. Moved up 5lbs from last week, intense but I pulled it out. Increased my rests incrementally but it was worth it. Felt every muscle there. 5x5 135lbs + bar Chest Press. Wuhoo, conquered. One more round and then move up to 140 next week. 1x5 260lbs + bar Deadlift. Grips almost gave out but powered through. After that, I pulled out a 25 minute run at 10kph, for the last 3 minutes and a half I upped the pace to 12kph. Pretty intense, but doable. Just have to keep focus and push through. So for workout, today I give myself an A for pulling through with what I set out to do. As for diet, I'm giving myself a B for eating silly things earlier in the day. I had some sugared pecans and a few fried bananas again, ugh. So in line with this week's goal of getting a perfect grade average each day, I'm starting out with a rough B+. Not bad but can be totally better. Wish me luck!

Quick update, it's Sunday night here and I had a busy day! But I managed to get a quick workout in, emphasis on quick. I only had 30 minutes to work out so I decided to do my usual Bear Complex. I did 5 sets of 7 reps, progression of Bear Complex starting at 50/55/60/65/70 for the final set. I clocked in at 16:45 minutes. It was a doozy, after that, I sat down for a while and then I tried to go for a 10 minute sprint at 12kph but it was a no go, I stopped at the 3 minute mark hahaha. No big deal. As for diet, I had a heavy dinner (it was a family party, what can I say) but I had no carbs. I did, however, have some frozen mango torte, which had some sugary cream on top. Definitely hurt me a little bit, so I give myself a C+ for diet today. Sigh, to round it all off--I didn't have such a stellar week. It's kind of sad but that's the reality, I'm not exactly pushing myself to achieve the results that I want. So goal for this week, to kick-ass diet wise and to get my workouts in! Let's kill it. Cheers.

Hey y'all, just checking in! Was supposed to put in a light day today + a run but I got home and I felt quite dizzy, so I just napped it off. Anyway there will be other days. In terms of diet though, I give myself a solid B today. I didn't have anything unsavory (lol, in terms of Paleo) but still not up to standards where I should be I feel. Anyway, won't be able to workout tomorrow but here's to not over-indulging for the weekend!

Heavy day today! Just got back from the gym, phew am I tired. Squat 5x5 at 255lbs + bar. Throughout the first few sets, I definitely thought I was getting the hang of this weight. But then by the last two sets, I sort off felt my back go out through bad form. First time it's happened to me, nothing serious but it's definitely making me consider using a belt. Thoughts on this? But definitely going up 5lbs next time. Chest Press 5x5 at 135lbs + bar. Wuhoo I did, I just supercharged my chest and dug my back against the bench. Worked wonders in the final sets, will try this weight again next week just to solidify my lift. Deadlift 5x5 at 255lbs + bar. Moving on next time. After that, put in a 25 minute run at 10kph on the treadmill. Up paced to 12kph for the last 3 minutes. Felt great after hitting the stop button. Now for nutrition, today I'm going to give myself a big fat F+. 0.5 of a grade away from a passing of D. I genuinely feel like I failed myself today, everytime I hit lunch it's like my brain goes into mindless eating mode. Not that I go for the pasta or the rice, but I definitely feel like I'm overeating. Today I indulged in some fancy cheese my boss brought home from Germany. Bad bad bad, I definitely took a step back a few bites too late. But oh well, it's no big. Good thing is, I'm recognizing my pitfalls and will try to avoid them next. Doesn't help that for mid-afternoon snack (merienda), friend bananas were served. And I ate that too! Cripes. I'll just do better tomorrow. Anyway on that note, what do you guys think. Are weight lifting belts recommended at these weights? Thanks!

Hahaha man this is a lot of work (kids and all), but if there's a man on these forums who could do it all--it'll have to be you Dawsy! Looking forward to your tribulations, diapers and all. Have fun in Fiji! Que todo salga bien.

Looks like you have your work cut out for you, never having access to a gym before! I know I had such a tough time learning everything. But judging from your profile pic, you already look pretty fit--go out there and kill it with your numbers in the gym! Goodluck and keep us posted!

It is, it's a Filipino delicacy! It's usually done with a mixed of friend unripe banana, treated in the same brown sugar mixture. It's quite deadly, really worth a try though if ever you come down to the Philippines!