u/spectatordaddy

For context, nakaharang nang konti yung rear ng kotse ko sa right lane (nasa left lane ako). Binusinahan ako nang matagal and the driver rolled the window at may sinabi. Inadjust ko na, pero nag snap ako at nag give in ako sa intrusive thoughts ko at hinabol yung car. Nung nagkaabutan na kami at nagkaroon ng conforntation, turns out they were in hurry kasi may pasahero na magpapa-dialysis. I instantly felt like shit, nawala na yung galit at parang gusto ko ng mag magically vanish sa scene. This shitty feeling will eat me up for a long time. Possibley several days, weeks, months, or years.

So ito ang workout routine ko (U/L). Just want to know if it's too much. Applied naman ang progressive overload. May mga araw lang talaga na feel ko bugbog ako. Naka high protein, low carb diet. Also taking Creatine.

Day 1: Upper

One warm up set then 2 sets, each set to failure Shoulder press Lateral raise Pec Deck Incline Dumbbell Press Overhead Triceps extension or Single Arm Tricep Extension Lat Pulldown Cable Rows Close Grip Cable Rows Wide Grip

10 mins Incline Treadmill (20% incline, 3-4 speed)

Day 2: Lower

One warm up set then 2 sets, each set to failure

V Squat RDL Calf Raise Leg Extension Hamstring Curls Hip Abduction

10 mins Incline Treadmill (20% incline, 3-4 speed)

Day 3: Treadmill plus core

30 mins incline treadmill, max incline 20%, 3-4 speed

Kettlebell workouts for core

Day 4: Upper

One warm up set then 2 sets, each set to failure

Shoulder press Lateral raise Pec Deck Incline Dumbbell Press Overhead Triceps extension or Single Arm Tricep Extension Lat Pulldown Kelso Shrugs

10 mins Incline Treadmill (20% incline, 3-4 speed)

Day 5: Lower

One warm up set then 2 sets, each set to failure V Squat RDL Calf Raise Leg Extension Hamstring Curls Hip Abduction 10 mins Incline Treadmill (20% incline, 3-4 speed)

Day 6 and Day 7: Rest

Anyone here na nakapasok pa rin sa UST na may scores na around 60s to 70s? Thanks!