Big Belly Journal

kenzykenzy Posts: 663B-Class
Hi mga sir, after ilan years na lurker po dito sa pbb, atlast nakapag-create nako ng journal, hehe

Bale 4 years na po ako naggym, ung first 2 years po eh nagbabawas lang po ako ng timbang, then nong mga last 2 years since medyo nabawasan ng konti, tinuloy ko na lang po pagbubuhat. From 160lbs nong nagstart ako, after 2 years napababa ko po to 120lbs. Pero ngayon mejo tumataba na po ulit ako kasi hindi nakakapagkontrol ng pagkaen and napapalimit inom, pero tuloy tuloy pa din buhat, naglalaro po yong current weight ko from 138-140lbs. Wala po talaga ako idea sa diet and nutrition, this is the reason why i decided to create a journal. Hingi po sana ako ng advise sa inyo regarding proper diet and nutrition and workout routine as well. nakakainggit po kasi yong iba dito, 6-8 months pa lang, ang laki na ng improvements.Here is my current work out routine. Eto yong tinuro saken dati ng instructor dito sa company gym namin. Ako na lang po nagsingit ng Tae bo para sa cardio ko.  :sport:

Pakiayos na lang po mga sir ng workout routine ko kung medyo mali or magulo. Thanks in advance po.

Day 1 - Abs and Shoulder

Shoulder :
Dumbell Press
Arnold Press
Side Raise
Front Raise
Shrug
Upright Row
Bent over lateral raise

Day 2 - 1hour Taebo

Day 3 - Back And Biceps

Back :
Lat Pull Down
Reverse Lat Pull Down
Behind the back Lat Pull Down
Dumbell Row
Deadlift
T-Bar
Seated Row

Biceps:
EZ bar curl(wide grip)
EZ bar curl(close grip)
Dumbell Curl
Hammer Curl
Machine Preacher curl(wide grip)
Machine Preacher curl(close grip)
Concentration Curl

Day 4 - Restday

Day 5 - Chest, Tricpes and Legs

Chest :
Incline Dumbell Press
Incline Flyes
Smith Machine Flat Bench Press
Decline Dumbell Press
Decline Flyes
Dips
Peck Deck
Dumbell Pullover

Triceps :
Cable Pull Down
Cable Push Down
Skull Crusher
Closed grip bench press
Single Arm dumbell Extension
Kick Back

Legs:
Squat
Leg Curl Raise
Leg Curl (ung nakadapa, dko alam tawag eh, hehe)
Double Leg Calf Raise

Day 6 - 1hour Taebo (sometimes restday)

Day 7 - 1hour Taebo
«13456724

Comments

  • ReneRene Posts: 213C-Class
    welcome To PBB,,,,,best wishescheers
  • LazarLazar Posts: 565
    Welcome bro! When it comes to proper nutrition, madali lang naman malaman kung ano yung dapat sa hindi, the problem here is kung kaya mong sundin yung dapat at maging consistent sa pagkain na yun.

    Here are my suggestions para sa food intake mo... normal fish, chicken breast, lean beef, tuna, salmon and egg. You need carbs, go for rice. Wag ka matakot jan. Ang dapat lang matakot sa rice ay yung tao na pagka-kain eh diretso tulog (araw-araw). Wheat bread and oats for additional carbs. Pwede ka rin mag dagdag ng konting peanut butter pampasarap ng wheat bread mo.

    You need to invest on this bro. Body building is expensive. Pero tayong mga pinoy ay maparaan. Go buy on bulk, check for discounts and sale items.

    Pag dating sa workout, for me, sana unahin mo yung compound lifts.

    For example, dito sa back routine mo:
    Back :
    Lat Pull Down
    Reverse Lat Pull Down
    Behind the back Lat Pull Down
    Dumbell Row
    Deadlift
    T-Bar
    Seated Row

    Try to add pull-ups or chins sa first exercise, then followed by deadlift or db rows. For me ang dami masyado nung pulldowns mo. Kung ako gagawa nyan, mauubos na lakas ko para sa mga mas importanteng exercise.

    Your routine must composed of at least 1-2 compounds, then sundan mo ng 2-3 isolation / machine exercises.

    Good luck!
  • CoreCore Posts: 2,508B-Class
    kenzy wrote:
    Bale 4 years na po ako naggym, ung first 2 years po eh nagbabawas lang po ako ng timbang, then nong mga last 2 years since medyo nabawasan ng konti, tinuloy ko na lang po pagbubuhat. From 160lbs nong nagstart ako, after 2 years napababa ko po to 120lbs. Pero ngayon mejo tumataba na po ulit ako kasi hindi nakakapagkontrol ng pagkaen and napapalimit inom, pero tuloy tuloy pa din buhat, naglalaro po yong current weight ko from 138-140lbs.

    40lbs in 2yrs? That's damn too long. Do you have some sort of complication/s or something?
  • LazarLazar Posts: 565
    ^ napansin mo din. Tagal na nag bubuhat ni TS. Kelangan na ng seryosong payo nio.
  • CoreCore Posts: 2,508B-Class
    Lazar wrote:
    Tagal na nag bubuhat ni TS. Kelangan na ng seryosong payo nio.

    Kaya nga eh. Isa pa, either 'maraming lang exercise choices per given WO day' o 'sadyang yun talaga ginagawa niya on certain WO day', which is overkill, IMO! But reconsidering his goal...
    kenzy wrote:
    Goal: To cut weight and to have a rip body

    Well I guess, he wanna die or something... [size=x-small](Forgive me for being a grammar-police!)[/size]
  • rtravino29rtravino29 Posts: 1,549
    Well I guess, he wanna die or something... (Forgive me for being a grammar-police!)

    LOL! typical kay sir @core, haha!:P
  • LazarLazar Posts: 565
    yep, sa ganyan din ako nag simula. OT, ginawa lahat ng exercise na pwedeng gawin LOL ...ang ending wala.

    @TS - Better select what is suitable bro. Katulad ng sinabi ko combohan mo lang ng 2-3 exercise yung compound. Tiyaka ka na mag dag2 or mag super set pag ready na sa next level.
  • kenzykenzy Posts: 663B-Class
    Thanks for a warm welcome po sir @rene, sir @lazar and sir @Core.

    Thanks po sir @Lazar sa advised regarding sa mga pede kainin, natatakot nga po ako kaen lagi ng rice kasi feeling ko ang bilis ko tumaba, pero siguro dahil sa mga iba ko nakakain, ndi sa rice, hehe. Willing naman po ako invest for best result paps basta pakitulungan naman po ako.

    Sir Core, uu nga po tagal ko na naggym pero parang wala improvement,un kasi mga instructor sa company gym namin wala dn ma-advise sa proper nutrition. Basta sabi lang bawas kaen then avoid more carbs and eat protein and fiber pero wla naman sila mabigay na sample diet plan, hehe.

    Bout po don sa WO routine ko, halos yan pa din po yong ginagawa ko since nagstart ako, actually binawasan ko na nga po yan compared sa mga pinapagawa saken ng mga instructor namin kasi sobrwng dame, halos mamatay nako. Lalo na kapag chest day, halos umabot kami ng 2 hrs chest pa lang, eh may legs at triceps pako gagawin. Kaya nagstop nako magpaturo don sa mga instructor namin, ndi ko na kasi knakaya yong WO. Sir lazar gnagawa kopo minsan ung pull ups as a replacement sa mga pullups ko.

    Mga sir, paki modify naman po ng WO routine ko, maraming salamat po. Nagbabasa basa na nga dn po ako sa diet and nutrition para mas malaman kopo kung ano mga pede and ndi pde kainin. Thanks in advance po.
  • kenzykenzy Posts: 663B-Class
    Lazar wrote:
    Welcome bro! When it comes to proper nutrition, madali lang naman malaman kung ano yung dapat sa hindi, the problem here is kung kaya mong sundin yung dapat at maging consistent sa pagkain na yun.

    Here are my suggestions para sa food intake mo... normal fish, chicken breast, lean beef, tuna, salmon and egg. You need carbs, go for rice. Wag ka matakot jan. Ang dapat lang matakot sa rice ay yung tao na pagka-kain eh diretso tulog (araw-araw). Wheat bread and oats for additional carbs. Pwede ka rin mag dagdag ng konting peanut butter pampasarap ng wheat bread mo.


    Pag dating sa workout, for me, sana unahin mo yung compound lifts.



    Try to add pull-ups or chins sa first exercise, then followed by deadlift or db rows. For me ang dami masyado nung pulldowns mo. Kung ako gagawa nyan, mauubos na lakas ko para sa mga mas importanteng exercise.

    Your routine must composed of at least 1-2 compounds, then sundan mo ng 2-3 isolation / machine exercises.

    Good luck!

    Sir @Lazar, thanks po sa advised nyo, nakatulong po talaga ung proper diet at workout. Although 3-4 weeks ko pa lng binago yong workout ko and started to learn proper nutrition, may konti na po pagbabago. binawasan ko na po yong workout ko then binigatan ko na lng, mas solid yong tama.

    1. medyo nabawasan yong taba sa tyan at sa tagiliran kahit kumakaen ng rice
    2. nagkakaroon ng konting muscles
    3. mas nadagdagan yong lakas sa pagbubuhat

    Masaya ako sa result in just a couple of weeks, eto pa lang siguro simula ng tamang workout ko, hehe, nasayang lang yong mga past workout years kasi wala proper nutrition(hindi kumakaen kasi baka tumaba, haha) and overkill workout
  • mikol22mikol22 Posts: 497C-Class
    di po ako expert sir pero try mo sakali to
    kunwari chest day mo

    Barbell Bench press -chest
    Incline Barbell Bench - chest
    Dips - tricep
    Skull Crusher - tricep
    Cable Pushdown - tricep

    pwede na yan or pede ka pa magdagdag ng isa sa chest...overkill na kase ung workout mo tapos 2hours chest ka pa lang? pwede din ad mo to ng kahit isang ab workout if matapos mo yan in 1hour...thanks and gudlak brah!
  • kenzykenzy Posts: 663B-Class
    thanks sir @mikol22, binawasan ko na po yong workout ko as advised ni sir Lazar, 2-3 compound exercise then followed by 1 or 2 isolation kasi sobrang overkill nga po, hehe, kaya yon, no result. Thanks again sir
  • mikol22mikol22 Posts: 497C-Class
    uu sobra sobra na un hehe, sa workout routine mo naman you can try brosplit (typical per muscle group workout), push/pull/legs routine or upper/lower routine hehe pero pang advance na yan...you can also try strength program, gaya ng nasabi na ng ilan...happy lifting brah and keep motivated :)
  • kenzykenzy Posts: 663B-Class
    thank you sir @mikol22 sa advised. after a month siguro, i tweak ko na program ko.
  • LazarLazar Posts: 565
    @kenzy - welcome bro and mabuti naman kung nakakakita ka na ng progress. Wag mo pang hinayangan yung mga naunang taon mo. Lahat naman ng bodybuilders (siguro) ay dumaan sa ganun.

    Wala namang nag simula na alam niya na ang lahat. :)
  • kehoekehoe Posts: 161C-Class
    Kung alam naman nila ang lahat hindi naman nila kayang i-execute ng tama :) <~ ito napansin ko sa nakakasabay ko sa gym, alam nila ano tawag at saan sisimulan pero mali yung form tapos yung mga instructor nakatingin lang (kasi nga naman hindi sila bayad to assist at hindi nila trainee).

    Basta be consistent. At huwag kang gagawa ng excuse para di ka mag gym. Only valid reason is kung life and death situation na. :)

    At ang turo ni sir @Core know your macros.
  • CoreCore Posts: 2,508B-Class
    kehoe wrote:
    At ang turo ni sir @Core know your macros.

    I don't remember preaching something around here about macronutrient computations. But I do remember something like calorie equation. Guess I needed to use more appropriate words... cals in, cals out. [size=x-small](I believe, you still missed my point)[/size]
  • kehoekehoe Posts: 161C-Class
    Core wrote:
    kehoe wrote:
    At ang turo ni sir @Core know your macros.

    I don't remember preaching something around here about macronutrient computations. But I do remember something like calorie equation. Guess I needed to use more appropriate words... cals in, cals out. [size=x-small](I believe, you still missed my point)[/size]

    @Core my bad I think I missed it.

    What I know is I should know my macro para alam ko how much calories I've taken and how much I should burn (I should burn calories na kasing dami ng kinain ko or more) =(
  • kenzykenzy Posts: 663B-Class
    8/18/2014 Shoulder and Abs Exercise

    Stretching

    5 minutes stationary bike

    Shoulder:

    Seated shoulder press (dumbbells)
    20lbs each x12 (WU)
    40lbs each x10
    45lbs eachx 8
    50lbs each x 8

    Arnold Press
    30lbs each x10 (WU)
    40lbs each x8
    40lbs each x8
    45lbs each x6

    Dumbbells Side Raise
    10lbs eachx12 (WU)
    15lbs eachx12
    20lbs eachx8
    25lbs eachx6

    Dumbbells Front Raise
    15lbs eachx12 (WU)
    20lbs eachx8
    25lbs eachx8
    25lbs eachx6

    Incline Bench Rear Deltoid Raise
    15lbs eachx12
    15lbs eachx12
    20lbs eachx8

    Traps:
    EZ bar upright row
    40lbs x 12 (WU)
    60lbsx8
    80lbsx5
    80lbsx5
    80lbsx5

    Dumbbells Shurgs
    60lbs eachx12
    65lbs eachx10
    70lbs eachx6

    Abs:
    Decline Oblique Crunch
    Plate Side Bend
    Weighted Leg Raise
    Hanging Leg Raise
    Kneeling Cable Crunch
    Lastly, yong nakataas ung paa then parang back lang nakalapat sa ground, parang nakabaliktad, nakalimutan ko tawag eh, hehe

    8/19/2014 Back and Biceps Exercise

    Stretching

    5 minutes stationary bike

    Pull up
    BWx10
    BWx8
    BWx6 - hirap na nong pang 5 pa lang, hehe

    Conventional DL
    80lbsx12 (WU)
    160lbsx10
    240lbsx6
    250lbsx3

    Dumbbell Row
    20lbsx12 (WU)
    55lbsx10
    60lbsx8
    65lbsx6

    Seated Cable Row
    60lbsx12 (WU)
    120lbsx10
    130lbsx8
    140lbsx6

    Chin up
    BWx6
    BWx5
    BWx5
    BWx5


    Biceps

    Wide Grip Barbel Curl
    20lbsx12 (WU)
    30lbsx12
    40lbsx8
    50lbsx6

    Closed Grip Barbel Curl
    20lbsx12 (WU)
    30lbsx8
    40lbsx6
    40lbsx6

    Standing Dumbbell Curl
    15lbs each x 10
    20lbs each x 8
    25lbs each x 6

    Cable Bicep Curl
    50lbsx12 (WU)
    70lbsx10
    80lbsx8
    90lbsx6

    Concentration Curl
    20lbsx6
    20lbsx6
    20lbsx6
    20lbsx6
    20lbsx6

    Nagtimbang ako after Workout (8/19) 135lbs, pero nong Monday (8/18) after workout nasa 140lbs ako. Same timbangan sa gym ginamit ko, lagi pabago bago timbang ko halos every workout :arghh:, hehe
  • LazarLazar Posts: 565
    ***

    Seated shoulder press (dumbbells)
    40lbsx12 (WU)
    80lbsx10
    90lbsx8
    100lbsx8

    ****

    @kenzy - yung 100lbs mo, each yan? o 50lbs x 2?
  • kenzykenzy Posts: 663B-Class
    Sir @lazar, sorry 50lbs each lng po. Ndi ko pla nalagay, hehe, edit ko na lng po. Hingi po ako advise sa workout ko, binawasan ko na po yong dati ko exercises. Sa tingin nyo po ba kulang or sobra pa din or mali po? Thanks po

    Ayusin ko po tom yong lbs x set, medyo mahirap po sa mobile
Sign In or Register to comment.

Today's Bible Passage