Clueless Trump's Journal

Hi there.. Since 3 months ago nag start mag gym para sa biggest losser namin dito sa office it started parang asaran lang.. What i did is to build muscles to burn fat and that is my mindset and it worked for me.. from 177 when we first started now im down to 163.. but now its over i want to change my plan dati kasi kung ano lang nakikita ko na ginagwa nila sinusundan ko lang wala talaga ako main na program as in buhat lang kung buhat.. noob kung noob.. almost everyday laman ako ng gym ng office namin.. halo halo ang ginagawa ko pati na ako mismo ay naguguluhan hehehehehe.. i keep trying to push my self without thinking of what i am doing.. basta lang pag pawisan ng todo ayos na.. and nung nakita ko na meron palang site na ganito i tried learning kung ano ba dapat ang gawin to gain more muscles and lift heavy weights.. so far based on what i read kelangan mo din pala train ang core mo to gain more strength eh dati wala lang.. as in kahit legs ko di ko naeexercise.. so kept on searching kung ano ba dapat program na pede sa akin or kaya ko gawin without spending 3 hours on the gym.. and nakita ko nga yung reg parks beginners exercise and parang doable sya para sa akin..
this is my first day doing the routine.. so here's what i did kanina..

A
Squats 5x5 1st set 90lbs 2nd - 5th set 120lbs tried doing 150lbs di kaya
Pull Ups or Chin Ups 5x5 1st set 90lbs 2nd set 120lbs 3rd - 5th set 150lbs
Bench Press or Dips 5x5 1st set 90lbs 2nd set 120lbs 3rd - 5th set 150lbs
Forearm or Grip Work 2x10 1st set 10lbs 2nd set 15lbs
Calf Exercise 2sets 15-20 1st and 2nd 150lbs

B
Front Squats 5x5
Barbell Rows 5x5
Standing Military Press 5x5
Deadlifts 3x5
Forearm or Grip Work 2x10
Calf Exercise 2x15-20

3 days per week
week 1: ABA
week 2: BAB
week 3: ABA
week 4: BAB

so yung B di ko pa nagagawa sa Wednesday pa.. and sorry mga sir wala pa akong mapapakitang pics.. ill update this once nakakuha na ako ng pic.. Please tell me kung naliligaw ba ako ng landas or mali ung ginagawa ko.. by the way instead of doing pull ups or chin ups sa lat pull down muna ako kasi di ko pa kaya.. Thanks again mga sirs sa advice..
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Comments

  • allen101allen101 Posts: 5,102
    Welcome to the community bro.
    Good job din in losing your weight and staying motivated.

    Keep it up!
  • KyzackKyzack Posts: 1,088
    nice! tuloy tuloy lang! ayos may gym kayo mismo sa office. take advantage of it. tuloy mo ang basa basa ng best practices dito sa pbb. dami ka matututunan, as i did learn a lot myself :)

    goodluck! keep us posted welcome!
  • Welcome to PBB Boss Trump
  • ayos! buti ka pa pa may journal na! ako wala pa.. haha.. Goodluck! keep motivated!
  • gawa ka na rin
  • TrumpTrump Posts: 60
    Salamat mga sirs.. Sayang din kasi kung di ko pagpapatuloy kaya medyo seriousness na rin sa pag bubuhat... Eto talaga first time ko mag buhat kaya naninibago ako sa lifestyle...
  • jcumali008jcumali008 Posts: 1,090C-Class
    Good luck sa goal sir..
  • TrumpTrump Posts: 60
    ok lang ba mga sir na for every set ng 5x5 eh mag abs ka.. kasi un ang ginagawa ko instead of waiting for 1 to 2 minutes im using that time to do v-sit ups for ab workout.. TIA
  • ranuserranuser Posts: 349
    It depends naman kung kaya mo bro e. Kung kaya mo naman go lang! Train hard!
  • Mahirap nga lang magsquats kapag pagod na yung core. Especially yung mga sobrang bigat na. And i think sa exercise choices sa 5x5 eh mostly compounds that will need your core. Baka maging sagabal pa sa strength mo IMO.
  • TrumpTrump Posts: 60
    Thanks again mga sirs.. for squats kasi im still trying to see kung hangang saan ung kaya buhatin. so far 120lbs pa lang next session ill try adding 10pounds.. and so far wala naman akong napapansin nababawasan yung strength ko pag nag situps ako after every set.. hinihingal medyo but strength wise wala pa po.. and im doing it dun sa warmup stage and after last set ng 5x5.. cant wait for my 2nd set tomorrow.. thanks again mga sirs..
  • Mahirap nga lang magsquats kapag pagod na yung core. Especially yung mga sobrang bigat na. And i think sa exercise choices sa 5x5 eh mostly compounds that will need your core. Baka maging sagabal pa sa strength mo IMO.

    ^This.
    Trump wrote:
    Thanks again mga sirs.. for squats kasi im still trying to see kung hangang saan ung kaya buhatin. so far 120lbs pa lang next session ill try adding 10pounds.. and so far wala naman akong napapansin nababawasan yung strength ko pag nag situps ako after every set.. hinihingal medyo but strength wise wala pa po.. and im doing it dun sa warmup stage and after last set ng 5x5.. cant wait for my 2nd set tomorrow.. thanks again mga sirs..

    Sa ngayun siguro kaya mo pa mag sit up pero pag dumating ka na halos BW mo na binubuhat mo sa Squat baka mahirapan ka na mag sit up.

    Question: Bakit gusto/kailangan mo pala mag situp? Sabi nga ni xbrain compound lifts yan lahat yan ginagamitan ng core so na workout rin yung abs mo.
  • Trump wrote:
    Thanks again mga sirs.. for squats kasi im still trying to see kung hangang saan ung kaya buhatin. so far 120lbs pa lang next session ill try adding 10pounds.. and so far wala naman akong napapansin nababawasan yung strength ko pag nag situps ako after every set.. hinihingal medyo but strength wise wala pa po.. and im doing it dun sa warmup stage and after last set ng 5x5.. cant wait for my 2nd set tomorrow.. thanks again mga sirs..

    para san situps?
  • ^curious din ako kung para saan.
  • TrumpTrump Posts: 60
    Well base sa nabasa ko mas maganda itrain ng sobra ang abs muscle to get the abs that you want.. And di ko po rin alam na kasama pala sa mga exercises na ginagawa ko ung abs hehehehehe...
  • rotrot78rotrot78 Posts: 1,147
    sit ups para sa abs syempre... pero sir lahat ng 5x5 exercise ay kasama ang core mo na dun, hindi ka lalakas sa squat, deadlift or any freeweights exercises kung mahina ang core mo.. ngayon alam mo na, medyo heavy mo lang ng konti buhat mo kasi design ang 5x5 na medyo heavy, pero ingat ha. cge hala buhat na!
  • @trump - silipin mo yung journal ni sir rotrot mamaw yan pero may abs dahil sa heavy lifting ng 5 x 5 program.
  • Afaik, ang situps po ay hindi para sa abs. Strictly speaking para po siya sa hip flexors natin (illiopsoas). Hindi siya gaanong matunog sa madla kasi hindi naman siya nakikita sa labas ng katawan. Hindi katulad ng biceps or pecs na halos lahat ata ay alam. Ang main function ng abs ay angnpagflex ng trunk natin. Hindi ng hips. So if you want those gorgeous abs, youre better off doing crunches than sit ups. Correct me if im wrong mga masters.
  • TrumpTrump Posts: 60
    ahhh.. ok thanks mga sirs at ako ay naliwanagan.. well anyway balik gym ako kahapon and this is what i did

    Front Squats 5x5 50lbs (1st) 70 (2nd) 90 (3rd-5th)
    Barbell Rows 5x5 90lbs (1st) 120 (2nd) 130 (3rd-5th)
    Standing Military Press 5x5 50lbs (1st) 70 (2nd) 90 (3rd-5th)
    Deadlifts 3x5 90lbs (1st) 120 (2nd) 150 (3rd)
    Forearm or Grip Work 2x10 1st set 10lbs 2nd set 15lbs
    Calf Exercise 2sets 15-20 1st and 2nd 150lbs

    Please tell me if im doing it wrong.. Thanks mga sir.. really wanted to learn.. Thanks again mga sirs..
  • 5 x 5 ba yan? Ba't parang ang dami?
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