WEAK ENDS HERE! (weekend's here! :DD)

Decided to create a journal, kasi lagi ko nakakalimutan mga binubuhat ko. haha. minsan naka-alis na ko sa gym bago ko naalala may isa pa pala akong buhat na gagawin. :))

anyway, this is just to keep track of my workouts, as well as progress na rin(sana meron!).

little bit of intro:

dati na ko naggym, kaso boxing + muay thai, never ako nagbuhat, kaya madalas may nanganganchaw sakin ang liit daw ng katawan ko despite being in a gym for more than a year, di nila alam pinagkaiba ng nagtrain para matuto magbox chaka nagtrain para magpaganda ng katawan. that serves as my motivation, I want to prove my doubters wrong, plus i get to stay fit at the same time. :)

btw, di ako nag-upload ng pic, payatot po ako. haha. :))) yun lang mga sir. patulong na rin if i'm doing something wrong in my workouts.just got back at the gym after a week of absence.

Arms day


close-grip dumbbell Press ss/ EZ bar bicep curl - 3 sets / 12 x 10 x 8

dumbbell skull crushers ss/ dumbbell alternate bicep curls - 4 sets / 12 x 10 x 10 x 8

seated two-handed triceps extension ss/ hammer curls - 4 sets / 12 x 10 x 10 x 8

single-arm triceps cable extension ss/ overhead single-arm cable curls - 4 sets / 10 x 10 x 8 x 6
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Comments

  • Noobie12Noobie12 Posts: 648
    Welcome sir harley
  • harleyyyharleyyy Posts: 211
    ^ty sir.

    still thinking if i should get a mass gainer. medyo maliit frame ko eh.
  • milksworthmilksworth Posts: 3,138
    welcome!

    were almost the same height so you shouldnt think that youre small. everybody has so start somewhere! preference na lang ng tao kung gusto mong lumaki or to stay lean and light. traning, madami kang mapupulot dito kaya basa basa lang!
  • rotrot78rotrot78 Posts: 1,147
    focus ka muna sa proper form hanggang sa pabigat ng pabigat ang buhat mo. goodluck and welcome!!
  • zanezane Posts: 963
    Welcome to PBB!
  • patr3ckpatr3ck Posts: 185C-Class
    Sa totoo lang inggit talaga ako sa mga ecto. You get to eat as much as you want, and then some. Lift heavy ass weights ika nga ni sir rot ang up your calories to bulk up!:sport::sport::sport:

    BTW, applicable din yung lift heavy ass weights when you decide to cut pag mejo nagkaka-fats ka na dahil sa bulking, then you manipulate your diet (optional: add cardio) to eliminate the accumulated fats.:smile:
  • monching11monching11 Posts: 7,273B-Class
    welcome harley!
  • rugged666rugged666 Posts: 582
    patr3ck wrote:
    Sa totoo lang inggit talaga ako sa mga ecto. You get to eat as much as you want, and then some. Lift heavy ass weights ika nga ni sir rot ang up your calories to bulk up!:sport::sport::sport:

    BTW, applicable din yung lift heavy ass weights when you decide to cut pag mejo nagkaka-fats ka na dahil sa bulking, then you manipulate your diet (optional: add cardio) to eliminate the accumulated fats.:smile:

    ako sir inggit ako sa matatangkad,kasi kahit magbulk malaki tingnan, eh sa mababa mga 5'4 pababa, kapag nagbulk naku nagmumukang mababa pa. lalo na kapag wide na shoulders.
  • monching11monching11 Posts: 7,273B-Class
    well, we cant have it all! hehehe
  • harleyyyharleyyy Posts: 211
    Chest and Back day

    db bench press ss/ db rows - 4 sets / 12 x 10 x 8 x 6
    db incline bench press ss/ barbell rows - 4 sets / 12 x 10 x 8 x 6
    db flys ss/ wide-grip lat pull downs - 2 sets sa flys, 10 x 5, 3 sets sa pull-downs, 12 x 10 x 8

    had to cut my time at the gym short, sobrang nahilo ako. i had this bright idea na mag-gym habang may slight na hangover, ayun, lalo pa ko nahilo. di ko natapos yung buong routine ko. :confused: natagalan akong ubusin yung post-workout shake ko dahil feeling ko masusuka ako sa hilo. haha. :wacko:0
  • patr3ckpatr3ck Posts: 185C-Class
    harleyyy wrote:
    Decided to create a journal, kasi lagi ko nakakalimutan mga binubuhat ko. haha. minsan naka-alis na ko sa gym bago ko naalala may isa pa pala akong buhat na gagawin. :))

    bro ganyan din ako nun, ginawa ko sinulat ko sa index card yung routine ko per day para hindi ko nalilimutan pati dun ko na din track yung progress ko sa weight and reps. hth! :smile:
    rugged666 wrote:
    ako sir inggit ako sa matatangkad,kasi kahit magbulk malaki tingnan, eh sa mababa mga 5'4 pababa, kapag nagbulk naku nagmumukang mababa pa. lalo na kapag wide na shoulders.

    bro pag malaki katawan, height wouldn't matter. mas pansin maskels kesa height. IMO

    yung dating officemate ko 5'4" pero pang model katawan ang daming patay na patay na chicks.

    monching11 wrote:
    well, we cant have it all! hehehe

    haha! aun lang... if only...
  • harleyyyharleyyy Posts: 211
    ^di ko magawa yan, kasi sa bakal gym ako nagbubuhat ngayon eh. pambayad lang dala ko. haha.


    mga sir, maayos naman ba sa tingin niyo yung routine ko(except dun sa most recent gym visit ko)? shoulder + legs sana ako bukas, hingi naman advice kung pano ako magbubuhat para sa legs sa isang bakal gym. haha. gusto ko sana magsquats kaso wala silang rack para sa pagpapatungan ko ng barbell.

  • harleyyyharleyyy Posts: 211
    Shoulder + Semi-Legs(lol) day

    Military Press
    10lbs. x 15
    20lbs. x 12
    30lbs. x 8
    40lbs. x 7

    Arnold Pess
    10lbs. x 15
    10lbs. x 12
    20lbs. x 7
    20lbs. x 7

    Upright Row
    10lbs. x 15
    20lbs. x 10
    30lbs. x 10
    40lbs. x 6

    Lateral Raise
    10lbs. x 15
    10lbs. x 12
    20lbs. x 4

    Leg Press
    30lbs. x 30
    45lbs. x 30
    55lbs. x 20
    65lbs. x 20

    Seated Calf-Raise
    10lbs. x 20
    20lbs. x 15
    25lbs. x 12


    military press ss/ leg press. walang squat rack yung gym dito, so semi-leg workout lang nagawa ko. :confused: anyway, decided to keep tabs of my poundage na rin, just incase makalimutan ko. lol. baba palang nung mga buhat ko. haha. :undecided:

    btw, experienced the same sharp pain sa may delts area nung nagmimilitary press ako, feeling ko kaya ko na umangat sa 50lbs., kaso nag-alangan ako. check ko bukas or sa mga susunod na araw kung lalong sasakit.
  • harleyyyharleyyy Posts: 211
    Arms Day

    Close-grip db press ss/ EZ bar bicep curls
    10lbs x 15 / 10lbs x 15
    10lbs x 12 / 20lbs x 12
    20lbs x 8 / 30lbs x 8
    20lbs x 6 / 40lbs x 4

    Skull crushers ss/ db bicep curls
    10lbs x 10 / 10lbs x 12
    10lbs x 10 / 10lbs x 9
    10lbs x 8 / 15lbs x 7
    10lbs x 8 / 15lbs x 4

    Seated two-handed triceps extension ss/ Hammer curls
    10lbs x 15 / 10lbs x 11
    15lbs x 12 / 10lbs x 10
    20lbs x 8 / 15lbs x 6
    20lbs x 6 / 20lbs x 3

    Single-arm cable triceps extension ss/ Single-arm cable overhead curls
    5lbs x 12 / 5lbs x 12
    10lbs x 12 / 10lbs x 12
    10lbs x 8 / 10lbs x 10
    15lbs x 6 / 15lbs x 7


    hina pa ng triceps ko. tae. sinubukan ko mag 20lbs. sa skull crushers, di ko pa kaya. next time subukan ko na mag 20lbs. sa bicep curls, sana kaya na! :sport:
  • harleyyyharleyyy Posts: 211
    Chest & Back day

    DB bench press ss/ One-arm DB rows
    10lbs x 15 / 10lbs x 20
    10lbs x 12 / 20lbs x 15
    20lbs x 7 / 20lbs x 12
    20lbs x 6 / 30lbs x 8

    Bench press ss/ Wide-grip lateral pull downs
    30lbs x 12 / 55lbs x 12
    40lbs x 8 / 65lbs x 8
    50lbs x 7 / 65lbs x 7
    rest(wala ng spotter. lol, gusto ko sana i-try mag 65lbs, 2 or 3reps.) / 70lbs x 5

    Incline DB press ss/ Bent over barbell rows
    10lbs x 15 / 20lbs x 15
    20lbs x 8 / 40lbs x 9
    20lbs x 6 / 50lbs x 6

    DB flys ss/ Close-grip lateral pull downs
    10lbs x 12 / 65lbs x 6
    20lbs x 7 / 65lbs x 4
    20lbs x 6 / rest


    was having a good workout day when the gym owner started ratting again. the guy has serious issues with newbies. had to cut my chest & back day short for the 2nd time. :banghead:

    mga sir, may alam po ba kayo na matinong gym na malapit sa newport(near resorts world) area? kahit yung tipong sakto lang sa equipment, basta welcome ang mga newbies. :undecided:
  • monching11monching11 Posts: 7,273B-Class
    dati work ako jan sa newport mall admin ako eheheheh alam ko may gym for employees and pwede din outsider eh. btw ano program na sinusunod mo?
  • harleyyyharleyyy Posts: 211
    monching11 wrote:
    dati work ako jan sa newport mall admin ako eheheheh alam ko may gym for employees and pwede din outsider eh. btw ano program na sinusunod mo?

    arms - http ://www.youtube.com/watch?v=Phx_0SCq8_s
    chest & back - http ://www.youtube.com/watch?v=5I4cWzp7Bv4

    plus a few tweaks. shoulders, legs, chaka traps ginagawa ko yung usual routines na nasa 5x5, pero supersets. then super lamon mode after going through these workouts.

    san banda yung gym sir? alam ko meron sa may taas nung republic eh, pero di ko sure kung pede dun outsiders.
  • monching11monching11 Posts: 7,273B-Class
    kasi nung nagwork ako dun ginagawa pa lang yung gym and 40 ata per session, dun un sa mag elevator ka pa sa parking para ma-access un. ask mo lang ing ibang employees na nagdo-dorm dun. hehehehehe.

  • harleyyyharleyyy Posts: 211
    monching11 wrote:
    kasi nung nagwork ako dun ginagawa pa lang yung gym and 40 ata per session, dun un sa mag elevator ka pa sa parking para ma-access un. ask mo lang ing ibang employees na nagdo-dorm dun. hehehehehe.


    anung building dun mismo sir? haha. try ko puntahan bukas.
  • harleyyyharleyyy Posts: 211
    Shoulders Day (kahapon)

    Military Press
    30lbs x 10
    40lbs x 8
    50lbs x 6
    50lbs x 5

    Arnold Press
    10lbs x 13
    20lbs x 6
    20lbs x 6
    30lbs x 3

    Lateral Raise
    10lbs x 15
    20lbs x 6
    20lbs x 4
    20lbs x 3

    Upright Row
    40lbs x 9
    50lbs x 7
    60lbs x 5
    60lbs x 4


    mga sir, ok po ba yung shoulder workout ko? gusto ko talaga i-habol yung shoulders ko sa ibang workouts ko eh, panget kasi tignan ng braso ko, malaki pa biceps ko sa shoulders. haha. :)))
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