mhokyo 2.0

hello sa lahat! I started working out nung college pa ko, then nang magsimula na kong mag work,sobrang lumobo ako,i remember my weight nun eh 190 lbs. alam nyo ung feeling na konting galaw lang pinagpapawisan ka?As in ultimo pag sintas lang eh hirap na hirap ka,yung tipong di mo maabot sintas ng sapatos mo kung di ko luluhod.Nung na experience ko un,sabi ko sa sarili ko,"di tama to,di na to healthy.."so I started working out, nung mga time na yun, my work out is consist of 30-45 min cardio and core training mostly,I lift weights but di ganun kaseryoso.While my diet is 5 small meal a day, when it comes to supplement,wala akong tinatake nun for the reason of di pa ko nalilinawagan nun( di ko nga alam kung ano whey protien nun eh,alam ko lang amino at crea LOL!)So.. to cut the story short,sa awa ng LORD, napababa ko naman ang timbang ko ng 150lbs., last october,I started taking whey protien and nitric oxide,and I must say.. ang galing ng recovery ko sa umaga  :-) . My goal for next year is mag bulk and mag ka abs :-) since mostly nawala na ung fats sa katawan ko,). I am hoping that by doing this journal, I will stay motivated as well I can track my own progress na rin.
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Comments

  • YatezYatez Posts: 2,745
    Brah sabihin ko lang sayo hindi 10% bfat mo
  • rtravino29rtravino29 Posts: 1,549
    that was last october pa, not sure kung tumaas na siya, pero as per sa gym instructor samin, naipon daw sa tyan..
  • YatezYatez Posts: 2,745
    Maski "naipon" pa yan sa tiyan hindi ka 10% let's just be realistic here kung may idea ka talaga ng 10% you will understand what im trying to say, you are more of 15-17% if my guess is right anyway welcome
  • rtravino29rtravino29 Posts: 1,549
    I see,I may be wrong on the numbers since tagal ko na ri huling nakitayung result,baka nga 27-19% siya :-).. thanks sa correction sir! :-) ... will double check na lang para sigurado :-)
  • JettieJettie Posts: 3,763B-Class
    sakin nasa 16%+ ka hehe naka hinga ka kasi ng malalim kaya mukhang maliit. :)

    Okay lang yung mataas BF basta bulking phase ka or you are currently working on a cut ( honestly bulk muna tayo ser para masaya ang cutting pag mataas na muscle mass at bodeh fat! )
  • rtravino29rtravino29 Posts: 1,549
    thanks sa info! :-) .. one thing that I like from reading others journal is matututo ka talaga, maling mali ang mindset ko pagdating sa pagkain,Im still new when it comes to proper nutrition,normally when nag papapayat ako,sa isang araw, roughly 1.3k -1.5 calorie lang nacoconsume ko,but since bulking na, it will be 2000+ calorie tama ba?
  • monching11monching11 Posts: 7,273B-Class
    welcome brah!
  • YatezYatez Posts: 2,745
    try to start at 2.5
  • JettieJettie Posts: 3,763B-Class
    or kung alam mo yung maintenance mo add mo lang +300-500 kcals

    syempre alamin mo na rin yung macro split mo , kunware 40 % protein, 40 % carbs, 20% fats ( sample lang )
  • rtravino29rtravino29 Posts: 1,549
    my maintennance is at 2.3 so dapat nasa range ng 2.6- 2.8, gets. medyo mahirap ata yung sa macro split, wa pa budget eh lol!!
    monching11 wrote:
    welcome brah!

    thanks sir monch!
  • rtravino29rtravino29 Posts: 1,549
    Finally! Been sick for 10 days, kakabalik lang sa gym so medyo nanghihina pa
    Friday
    Shoulders and BacK
    all unit of weight is on pound ( lbs.)

    Barbell Standing Military Press
    Set 1 : 50.0x12
    Set 2 : 60.0x10
    Set 3 : 60.0x8
    Set 4 : 60.0x6

    Dumbbell Arnold Press
    Set 1 : 30.0x12
    Set 2 : 30.0x6
    Set 3 : 25.0x8

    Dumbbell Shoulder Shrug
    Set 1 : 40.0x15
    Set 2 : 50.0x12
    Set 3 : 50.0x10
    Set 4 : 60.0x10

    Dumbbell Lateral Raise
    Set 1 : 10.0x12
    Set 2 : 15.0x10
    Set 3 : 20.0x8
    Set 4 : 25.0x6

    Shoulder Press
    Set 1 : 30.0x12
    Set 2 : 35.0x10
    Set 3 : 25.0x10
    Set 4 : 30.0x8 ( nag lock elbow ko dito :( )

    Barbell Deadlift

    Set 1 : 70.0x10
    Set 2 : 100.0x8
    Set 3 : 140.0x8
    Set 4 : 150.0x6

    Wide Grip Lat Pulldown
    Set 1 : 100.0x12
    Set 2 : 80.0x10
    Set 3 : 100.0x10
    Set 4 : 100.0x10

    T Bar Row
    Set 1 : 50.0x12
    Set 2 : 70.0x10
    Set 3 : 85.0x8
    Set 4 : 95.0x8

    Dumbbell One Arm Row
    Set 1 : 40.0x12
    Set 2 : 40.0x10
    Set 3 : 40.0x8
    Set 4 : 40.0x6


    wide pull up

    Set 1 : 0.0x9
    Set 2 : 0.0x5
    Set 3 : 0.0x6

    Done!

    Saturday
    all unit of weight is on pound ( lbs.)

    Barbell Squat
    Set 1 : 100.0x5
    Set 2 : 105.0x5
    Set 3 : 105.0x5
    Set 4 : 105.0x5

    Barbell Bench Press
    Set 1 : 110.0x5
    Set 2 : 110.0x5
    Set 3 : 110.0x5
    Set 4 : 110.0x5

    Dip
    Set 1 : 0.0x15
    Set 2 : 0.0x15
    Set 3 : 0.0x15
    Set 4 : 0.0x12

    Leg Press
    Set 1 : 170.0x10
    Set 2 : 200.0x10
    Set 3 : 200.0x10
    Set 4 : 210.0x10

    Leg Extension
    Set 1 : 35.0x12
    Set 2 : 60.0x12
    Set 3 : 80.0x12
    Set 4 : 100.0x8

    Lying Leg Curls
    Set 1 : 30.0x12
    Set 2 : 35.0x10
    Set 3 : 45.0x10

    Push Up
    Set 1 : 0.0x25
    Set 2 : 0.0x20
    Set 3 : 0.0x15
    Set 4 : 0.0x13

    Close Hand Pushup
    Set 1 : 0.0x10
    ( while doing the second set, biglang nag "lock" elbow ko, di ko magalaw, so tigil muna)


    Sunday
    Rest


    ***********
    I will be changing my routine on monday. Will be following " beginner to advance routine". :)
  • rtravino29rtravino29 Posts: 1,549
    Feb 3 work out

    Barbell Deep Squat
    80.0x5
    80.0x5
    100.0x5
    115.0x5
    130.0x5

    Barbell Bench Press
    80.0x5
    80.0x5
    80.0x5
    100.0x5 ( elbow pain, muntik ko na mabitawan barbell)
    130.0x5

    Barbell Bent Over Row
    Set 1 : 55.0x12
    Set 2 : 65.0x5
    Set 3 : 70.0x5

    Barbell Standing Military Press
    Set 1 : 55.0x5
    Set 2 : 65.0x5
    Set 3 : 80.0x3 ( elbow pain na naman fuaarrrk.!)


    Cable Triceps Pushdown

    Set 1 : 11.0x12
    Set 2 : 12.0x10
    Set 3 : 13.0x10

    Barbell Curl
    Set 1 : 50.0x12
    Set 2 : 55.0x10
    Set 3 : 60.0x10

    Standing Calf Raises
    Set 1 : 140.0x12
    Set 2 : 210.0x10
    Set 3 : 250.0x10

    Crunches
    Set 1 : 0.0x40
    Set 2 : 0.0x16
    Set 3 : 0.0x25
    ********************
    - since 2 session na kong nagkaka elbow pain ( inside elbow btw), hinanap ko sa google based sa symptom and kung san sumasakit, "GOLFER'S ELBOW" ung tawag sa kanya.. da ef..kaka balik lang sa gym, pahinga na naman,
    mga master, any tips / suggestion about golfer's elbow? hindi naman sya namamaga or namumula, basta lang may pressing movement, dun sya biglang kimikirot,.can I still lift weight ( lightweight + high reps) ? any stretching exercise para sa elbow? If kailangan talagang itigil ung pag bubuhat,Can I do cardio in the meantime?
  • rtravino29rtravino29 Posts: 1,549
    February 5 workout

    Barbell Deep Squat
    Set 1 : 100.0x8
    Set 2 : 100.0x8
    Set 3 : 100.0x8

    Barbell Bench Press
    Set 1 : 100.0x8
    Set 2 : 115.0x8
    Set 3 : 130.0x8

    Barbell Bent Over Row
    Set 1 : 70.0x8
    Set 2 : 90.0x8
    Set 3 : 100.0x8

    Barbell Standing Military Press
    Set 1 : 55.0x5
    Set 2 : 65.0x5
    Set 3 : 75.0x4 > ( after 2nd rep, :banghead::banghead: elbow pain kicks in, need to deload on this)

    Cable Triceps Pushdown
    Set 1 : 12.0x12
    Set 2 : 12.0x12
    Set 3 : 13.0x12

    Standing Calf Raises
    Set 1 : 150.0x15
    Set 2 : 220.0x15
    Set 3 : 260.0x15

    Barbell Curl
    Set 1 : 50.0x12
    Set 2 : 55.0x10
    Set 3 : 65.0x10

    wasn't been able to do crunches, may chicks sa area na pwedeng mag crunch, dyahe naman kung sasabayan ko, :)
  • rtravino29rtravino29 Posts: 1,549
    February 7 2014
    Pre Work out
    Since cycle pa ko sa WF, tubig + creatine muna,
    5G ON creatine capsule
    3 banana

    stretching
    elbow + rc streching ( 3 - 5 minutes)

    Barbell Deep Squat
    Set 1 : 65.0 x 5
    Set 2 : 80.0 x 5
    Set 3 : 100.0 x 5
    Set 4 : 115.0 x 5
    Set 5 : 135.0 x 3
    Set 6 : 100.0 x 8

    Barbell Bench Press
    Set 1 : 65.0 x 5
    Set 2 : 80.0 x 5
    Set 3 : 100.0 x 5
    Set 4 : 115.0 x 5
    Set 5 : 135.0 x 3
    Set 6 : 100.0 x 8

    Barbell Bent Over Row
    Set 1 : 70.0x8
    Set 2 : 100.0x8
    Set 3 : 100.0x8

    Barbell Standing Military Press
    Set 1 : 55.0x8
    Set 2 : 65.0x8
    Set 3 : 65.0x8 ( no elbow pain anymore yehey! :) )

    Cable Triceps Pushdown
    Set 1 : 12.0x12
    Set 2 : 13.0x12
    Set 3 : 13.0x12

    Barbell Curl
    Set 1 : 50.0x12
    Set 2 : 60.0x9
    Set 3 : 60.0x8 ( need to deload on this, swanget ng form, nag bebend yung back ko while lifting the bar up, when I say nag bebend, nag leletter C ung likod ko LOL!)

    Standing Calf Raises
    Set 1 : 160.0x15
    Set 2 : 220.0x15
    Set 3 : 270.0x15

    Post Work Out
    1 scoop PM7
    5g dymatize micronized creatine

    Done! :)
  • rtravino29rtravino29 Posts: 1,549
    Fuarrk! not sure if doms sa lower back or injury na naman :(
    may nararamdaman akong pain sa lower back whenever im walking, but wala naman if nakasteady lang. Normally, nararamdaman ko sya pag bagong gising.

    Goodness sake! halos linggo linggo na lang,..
  • rtravino29rtravino29 Posts: 1,549



    RC Stretching, I do this during my W.U / stretching, I don't have a band (?) so ung mga unang streching lang ginagawa ko. good video :)
  • RayKriegRayKrieg Posts: 577C-Class
    Habang ginagawa ko yung Internal/External Cuff Stretch, may tumutunog sa right shoulder(front) ko. Ganun din ba sayo? O sakin lang tong may tumutunog na buto?
  • rtravino29rtravino29 Posts: 1,549
    RayKrieg wrote:
    Habang ginagawa ko yung Internal/External Cuff Stretch, may tumutunog sa right shoulder(front) ko. Ganun din ba sayo? O sakin lang tong may tumutunog na buto?

    kahit sakin brah meron, sa kaliwa lang, sa kanan wala...
    pag internal cuff stretch > tumutunog sya,
    pag external cuff stretch > medyo may pain akong nararamdaman pag mabagal yung motion ko. and as i've said, sa kaliwang bahagi lang yung sumasakit sakin,
  • rtravino29rtravino29 Posts: 1,549
    February 10 2014
    Pre work out
    WF reborn
    2 banana
    5g creatine

    RC and elbow stretching (3 - 5 minutes)

    Barbell Deep Squat
    Set 1 : 70.0 x 5
    Set 2 : 85.0 x 5
    Set 3 : 100.0 x 5
    Set 4 : 120.0 x 5
    Set 5 : 135.0 x 5

    Barbell Bench Press
    Set 1 : 70.0 x 5
    Set 2 : 85.0 x 5
    Set 3 : 100.0 x 5
    Set 4 : 120.0 x 5
    Set 5 : 135.0 x 5

    Barbell Bent Over Row
    Set 1 : 100.0x8
    Set 2 : 110.0x8
    Set 3 : 110.0x8

    Barbell Standing Military Press
    Set 1 : 55.0x8
    Set 2 : 60.0x8
    Set 3 : 60.0x8

    Cable Triceps Pushdown
    Set 1 : 13.0x12
    Set 2 : 13.0x12
    Set 3 : 13.0x10

    Barbell Curl
    Set 1 : 50.0x12
    Set 2 : 55.0x8
    Set 3 : 55.0x8

    Standing Calf Raises
    Set 1 : 170.0x15
    Set 2 : 220.0x15
    Set 3 : 280.0x15

    Crunches
    Set 1 : 40 Reps
    Set 2 : 25 Reps
    Set 3 : 20Reps

    *post work out
    1 scoop pm7
    5g creatine

    - dahil idol ko si jettie, deretso sa mang inasal,
    - PM2 + 4 cups of rice, ( di na makahinga sa pang apat)
    - DONE! :)

    semi kudos / rant*
    - may newbie na dumating, ectomorph ung build niya, yung tipong mag isa lang siya and as in HINDI niya alam yung gagawin sa gym, umaasa siya sa mga pictures na naka post sa gym and yun yung ginagawa niya, but man, the execution, the form, sobrang swanget ( as in snap city in the making) like when he do the squat, ung bar as in nasa batok nia, 1/ 4 squat with narrow feet ( nag wowobble yung tuhod niya kase magkasalubong). when he did the bench press , nag lolock ung elbow nia ( as in naka ganito ung elbow " ) ( " ) yung tipong letter C na. KUDOS to him for the effort and yung kagustuhan talaga na magbago katawan niya, but without proper guidance, injury makukuha niya, Ako naman tong nakapansin di ko man lang tinama nor tinulungan, natatakot na sabihan nang mayabang or pakialamero, but swear, next time na makita ko sya, di ko man sya matulungan / ma assist, I aadvertise ko sa kanya tong PBB. :)
  • Emman1986Emman1986 Posts: 1,819B-Class
    tama papz, approach mo na lang in a nice at shy type way hihihi :)

    +1 sa advertisement ng PBB :) dami ko na naaya mag register dito kaso mga shy type pa lurker daw muna sila hihihi at palagi ko binibida yung mga natutunan ko dito pag BROScience time sa gym namen LOL :D Kasi totoo naman, knowledge at experience ng mga members ang andito sa site :)
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