200 days

Sana makagain ako ng muscle di ko kasi alam kung bakit biglang di nako makagain ng muscle e sinusunod ko naman mga nababasa ko dito mga isang taon nako nagbubuhat nahihiya na nga ko kasi wala naman gano nagbabago parang niloloko ko lang sarili ko
Sana first step na tong paggawa ko ng journal sa pagbabago at sana matulungan nyo ko salamat.



****Nov 2012 ako nagsimula mag gym.

***Nung bata ko mataba ako tapos nagpapayat ako nung mga 15 yrs old tapos pumayat ako.
vwuypi.jpg

***Goal komadagdagan muscle sa arms, traps,lower chest, and upper abs.
mawala chest fats ko.


wwhoax.jpg

After 62 days, no changes
Top before|| bottom after
2jae1pd.jpg
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Comments

  • JESTy™JESTy™ Posts: 159
    welcome !
    post ka more details, pics, para magka-idea mga guru dito kung ano ang dapat i-apply sayo.:sport:
  • monching11monching11 Posts: 7,273B-Class
    Welcome.

    Make your own journal ng malaman natin kung bat ka walang gainzzz as you say.

    Mahirap kasing panay basa lang sa dami ng info malilito ka kung san ba dapat ang way na sundan mo brah.

    Hope we can help you make better progress whatever your goals maybe.
  • welcome bro !

    post pics bro. mataas naman lifting stats mo e. baka feeling mo lang yan
  • JESTy™JESTy™ Posts: 159
    @master monch
    journal na niya to master.heheheh ang tipid kasi sa details kaya nagmukhang introduction! :tongue:
  • CoreCore Posts: 2,509B-Class
    Oo nga naman...
  • monching11monching11 Posts: 7,273B-Class
    Ay oo nga no. Asa cp kasi ako kanina di ko na napansin lol
  • aloy0511aloy0511 Posts: 948
    great stats! kaya yan. may kulang ka lang siguro. mukhang ok naman ang buhat mo. baka nutrition or anything. :)
    just dont give up.
  • Masala MakerMasala Maker Posts: 476B-Class
    Lakas mo brah! Baka sa pagkain lang natatalo! Good luck at welcome!
  • juneGjuneG Posts: 164
    Day 1
    Back shoulder tris
    In order:
    Db seated press 20,20 lbsx15* 30,30 lbsx12 *50,50 lbsX10
    Standing press 30lbsx15*40lbsx12*50lbsx12
    Bb row 70lbsx15*90lbsx12*100lbsx12
    T bar row 70lbsx12*90lbsx10*90lbsx10
    One hand Db row 45lbsx15*45lbsx15*50lbsx12
    Cable row 80lbsx10-12 3 sets
    Lat pull down 90lbsx8-10 3 sets
    Close grip pull down 90lbsx8-10 3 sets

    **yung ibang ginawa kong isolation exercise para aa triceps at shoulder di ko nalagay



    ****salamat po sa mga reply nyo na appreciate ko po.
    .
  • juneGjuneG Posts: 164
    Day 2
    Home workout lang, abs
    Plank,crunch,hanging leg raise
    4sets
  • juneGjuneG Posts: 164
    Day 3
    Push ups
    15-20
    16sets

    Barbell 21's
    30lbs
    3 sets

    Db hummer curl
    20lb
    10reps
    3 sets
  • juneGjuneG Posts: 164
    Day4 & Day5
    Full Rest
  • juneGjuneG Posts: 164
    Day 6
    Legs
    Bb Squat
    1 70lbs 12
    2 100lbs 10
    3 100lbs 8
    4 110lbs 6; di na gano full squat namulikat legs ko

    Db stiff deadlift
    1 30lbs 12
    2&3 50lbs 10

    Leg press
    1 100lbs 15
    2&3 170 10

    Db Standing calves raise
    1 30lbs 20
    2&3 50lbs 15

    Leg curl
    1 35lbs 12
    2 45lbs 10
    3 45lbs 8

    Leg press calve raise
    1,2&3 170 15

    Leg extension
    1 45lbs 12
    2 80 lbs 15
    3 80 lbs 12
  • juneGjuneG Posts: 164
    Day 7
    Chest/bi's

    benchpress
    90 12
    100 10
    120 8

    incline
    90 10
    100 8
    120 6 w/spot

    decline
    80 15
    100 10
    100 9

    dumbbell inclined
    40 12
    45 12
    50 9

    standing curve bar curl
    30 12
    40 10
    50 8

    incline curl
    10 12
    10 10
    10 10

    db preacer curl
    15 12
    20 12
    25 10

    hummer curl
    20 10
    20 10
    20 10
  • juneGjuneG Posts: 164
    Day 8
    Rest day
  • juneGjuneG Posts: 164
    Day 9 & 10
    Full Rest day.
  • juneGjuneG Posts: 164
    Day 11 rest

    Day 12
    Back/shoulder

    deadlift
    100 10
    140 10
    160 8
    180 4

    pull ups
    10
    8
    7

    standing military press
    40 10
    60 10
    70 8
    80 4

    barbell row
    80 12
    100 12
    110 8
    120 5


    db seated press
    35 12
    40 10
    45 8

    db row
    40 12
    50 12
    50 10

    close grip bpress
    40 15
    70 12
    80 8
    80 8
  • juneGjuneG Posts: 164
    Day 13
    legs / bi's

    squats
    70 10
    100 10
    110 8
    130 5

    leg curl
    3sets

    leg press
    3sets

    leg press calves
    3sets

    leg extension
    3sets

    lunges
    2sets


    bi's

    bb curl
    30 12
    40 10
    50 8

    preacher curl
    3sets

    hummer curl
    3sets

    db curl
    3sets
  • YatezYatez Posts: 2,745
    Tanong lang bat 90 days lang?
  • juneGjuneG Posts: 164
    Titignan ko yung result kasi after 90 days haha
    Noticeable naba yun??
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