mhedyas Revenge!

mhedyasmhedyas Posts: 111C-Class
Update ko lang journal ko mga sir! just sharing my experience..
comments and advices narin mga master para gumanda naman progress ko.. haha :flex:

:sport:

I totally stopped my WO last year of May 2012 because of injury on Right shoulder (tendon tear) so after 10mos nakabalik din this last march 2013.. tapos after 2wks tendinitis naman sa Left shoulder! haha.. nirest ko lang ng 2wks then back to workout na ulit.. ngayon mukang alam ko na reason ng shoulder injuries ko.. its because of improper form sa BP (flared out elbows) ngayon alam ko na mali ko kaya sana tuloy-tuloy na WO ko..

Hindi din kasi maganda progress ko before e.. for more than a year ganyan lang naging result ko(FIRST PIC).. pero ang maganda nag gain ako strength.. hindi ko alam before na maganda pala compound exercises specially sa begginers.. hindi nga ako nagssquat noon e lately nalang.. haha

:sport:


5a2h5w.jpg
[size=medium]***few mos. before i stop (May 2012)[/size]



315itya.jpg 34djvwp.jpg
[size=medium]Bago bumalik (March 2013) ~~~~~~ [/size] [size=medium]After 2mos. (May 2013)[/size]

Comments

  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    Hmmm... if you say after one year slight lang ang improvement there might be something wrong w/ either your workout, your nutrition or your rest habits.

    post mo naman sir ung 1 week workout routine mo, the foods you usually eat during the day (including supplements na din) and post ka pic sir para makilatis ng mga masters dito at mabigyan ka ng advise on what to do. :smile:
  • mhedyasmhedyas Posts: 111C-Class
    yang pix po cgro mga 5-6mos. yta yan etingin ko sir one of my problem ung rest.. kc sa call center ako e kya graveyard shft ako minsan
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    ok saw the pic and the "general" layout of your routine. though mas maigi kung maipost mo ung mas detailed (all the exercises number of sets and reps kung maari) kahit dun na lang sa pinakauna mong post, para matingnan in better detail kung may kailangan ayusin po thanks. :)

    so mas malaki ka ba ngayun compared sa pic mo sir?
  • mhedyasmhedyas Posts: 111C-Class
    dun sa pic 168-172lbs ata aq nun.. den after newyear 2012 npakaen kya ngng 175lbs n.. prng knti lng po ung ngng gain naon..
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    Hmmmm... workout routine is fine IMO though one more question sa workout, kamusta ang progression mo sa bigat ng buhat? nakakapagdag ka ba ng poundage every week since nung nagstart ka?

    now sa rest thats definitely a bit difficult kung sa call center ka nagwowork. though not entirely hopeless we got some members here who works at GY shifts as well but still getting good gains. anu2x mga kinakain mo usually? and gaano kadami?
  • mhedyasmhedyas Posts: 111C-Class
    i notice nmn po my strength improve nmn kc un dq nbubuhat dti nbubuhat q nrn naon kht pnu..

    sa fuds nmn still eat rice prn sa lunch after kc nun aq mg gym e.. somtimes dn sa office rice or bread.. pro sa gbi ulam lng or egg tuna den bread.. after gym dn 1-2eggs
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    ok, one final question before ako magbigay ng opinion ko on what you should do hehehe.

    "WHO" do you want to look like in the long run? ke celebrity or anyone you've found over the net kahit sino, just need a reference. And i'm pretty sure that would help sa iba din na tutulong sayu sir. :)
  • mhedyasmhedyas Posts: 111C-Class
    ok, one final question before ako magbigay ng opinion ko on what you should do hehehe.

    "WHO" do you want to look like in the long run? ke celebrity or anyone you've found over the net kahit sino, just need a reference. And i'm pretty sure that would help sa iba din na tutulong sayu sir. :)

    derek ramsey or aljhur sana haha.. pro gs2 ko lng s naon sir mgkashape and cuts tipong me definition n ung muscle ung kita na kht gnun lng hehe
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    Hmmmm... ok first, you need to have lean mass in order to attain your desired physique, and to be able do that you need to lift heavy ass weights now for your workout routine, i think they are ok though try sticking w/ the 8-10 rep range and make sure to add poundage every session. now for the nutrition part i think you are eating may too little thats why di ka nagkakalaman. you have to be on "calorie suplus" para mag grow ka ng muscles in short you need to bulk up then once makuha mo na desired "size" mo thats the time you cut down para lumabas ung lean muscles mo. sa rest just make sure you can sleep around 7-8 hrs kung magagwa mo.
  • mhedyasmhedyas Posts: 111C-Class
    Hmmmm... ok first, you need to have lean mass in order to attain your desired physique, and to be able do that you need to lift heavy ass weights now for your workout routine, i think they are ok though try sticking w/ the 8-10 rep range and make sure to add poundage every session. now for the nutrition part i think you are eating may too little thats why di ka nagkakalaman. you have to be on "calorie suplus" para mag grow ka ng muscles in short you need to bulk up then once makuha mo na desired "size" mo thats the time you cut down para lumabas ung lean muscles mo. sa rest just make sure you can sleep around 7-8 hrs kung magagwa mo.

    salamat sir.. sa supplements sir anu pde mu suggest pra skn? actually budget q lng 3-3.5k max 4k lng ska bka meron kpo pde sugest n work routine sir..
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    sa workout routine try ung 5x5 workouts dun sa workout archives dito sa site. Sa supplements, whey, crea, and amino is ok na, though personally i really dont find the need to take amino if you have whey already. basta eat a LOT, as in a LOT but make sure gradual din ang increase ng calorie intake habang nagkakalaman ka.
  • mhedyasmhedyas Posts: 111C-Class
    sa workout routine try ung 5x5 workouts dun sa workout archives dito sa site. Sa supplements, whey, crea, and amino is ok na, though personally i really dont find the need to take amino if you have whey already. basta eat a LOT, as in a LOT but make sure gradual din ang increase ng calorie intake habang nagkakalaman ka.

    sir for whey ok nb ung promatrix or mag serious mass aq for calorie? may supps pa po suggest to add? ska brand names po na cheap? hehe
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    ok na choice na ung promatrix for whey, sa whole food mo nalang kunin ung mga calories na kailangan mo. mas makakapagsave ka pa money, though kung may extra ka pa pwede din idagdag ang gainers like serious mass. :)
  • daltonkamotedaltonkamote Posts: 3,629
    Mahral yan kung ang goal mo lng eh lumiit tiyan mo, kung yan gsto mo mag diet ka, 1200 calories aday, liliit tiyan mo pero mkha kang sakitin, pro kung aim mo mag ka muscle at nde hadlng ang tiyan mo, then sundin mo payo ni ds,pro kung aim mo eh lumiit lng tiyan, then go ahead mg diet ka pag pumyat ka tiyak liliit yan pati brso mo at ibng parts, pyat,
  • mhedyasmhedyas Posts: 111C-Class
    @DSmallDivide - salamat sir

    @daltonkamote - gnun nanyri skn sir lumaki nq nung jan. e.. kso prng conscious aq kea nagdiet dn aq tps npansin q prng sumasama sa pagpayat ung braso q.. bale ill try the advice of sir ds..
  • BraSoBraSo Posts: 785
    sir... check mo muna progress mo sa whey protein... sa akin lang, since medyo prob ang tiyan, baka hindi maka tulong ung serious mass... dagdag ka nalang ng lean meats para sa protina.

    keep on lifting.. stay motivated.. stay active...

    fats did not turn overnight, so hindi din sya maalis overnight.. but you're on the right track in improving your health and physique

  • ProlevelzProlevelz Posts: 1,162
    BraSo wrote:
    sir... check mo muna progress mo sa whey protein... sa akin lang, since medyo prob ang tiyan, baka hindi maka tulong ung serious mass... dagdag ka nalang ng lean meats para sa protina.

    keep on lifting.. stay motivated.. stay active...

    fats did not turn overnight, so hindi din sya maalis overnight.. but you're on the right track in improving your health and physique


    exactly po.

    +1

    xd.
  • mhedyasmhedyas Posts: 111C-Class
    *Updated
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