just to be ripped

hello PBB,

bago palang ako sa WO dati weight ko 60kgs now 65kgs so mga 5kgs na gain ko sa 2months  meron ng muscles kaso.. naliliitan pa ako sa arms ko
ito ako dati year 2012 mga 50kgs siguro ako niyan
inx0kx.jpg
Now May 2015.. 65kgs after 2months of WO
2lurl9l.jpg

mga boss tanong kolang need ba talaga ng supplements para mag ka gain pa ako ng muscles kasi halos lahat ng journal did2 nabasa ko na at hasol merong supplements..
sana poh natulungan nyo ako para magka idea ako about sa gain weight

salamat mga bossJust click the image para makita nyo

Comments

  • MrCoporaLMrCoporaL Posts: 14
    up.. mga PBB
  • BANEBANE Posts: 1,927C-Class
    gano kadami servings mo pag sinabi mo 1 serving of chicken/pork/fish? chaka ano itsura ng training log mo paps? pasilip :)
  • CoreCore Posts: 2,508B-Class
    MrCoporaL wrote:
    mga boss tanong kolang need ba talaga ng supplements para mag ka gain pa ako ng muscles kasi halos lahat ng journal did2 nabasa ko na at hasol merong supplements..

    Kailangan mo kapag nagkukulang ka sa kinakain mo.
  • MrCoporaLMrCoporaL Posts: 14
    Monday
    Flat Bench Press
    50lbs/8reps
    70lbs/8reps
    80lbs/6reps
    100lbs/4reps
    Burnout: 30lbs/to failure
    Incline Dumbell Flyes
    3sets 20lbs both hands/ 8reps to failure
    Shoulder Press
    30lbs/8reps
    50lbs/8reps
    60lbs/4reps
    60lbs/to failure
    Laterial Raises
    3set 10lbs both hands/8reps
    Bench Dips
    1set BW/8reps
    1set BW/6reps
    1set BW/to failure
    Shrugs
    20lbs DB both hands/ 10reps
    30lbs DB both hands/ 8reps
    45lbs DB both hands/ 8reps
    45lbs DB both hands/ 8reps
    Burnout 20lbs DB both hands/ to failure
    Tricep Pushdowns
    20lbs/10reps
    30lbs/8reps
    40lbs/6reps
    50lbs/3reps
    Burnout 15lbs/to failure
    Crunches
    4set/failure
  • MrCoporaLMrCoporaL Posts: 14
    Wednesday
    Barbell Squat
    50kgs/8reps
    60kgs/8reps
    70kgs/6reps
    80kgs/3reps
    Burnout 30kgs/to failure
    Leg Extensions
    40lbs/8reps
    60lbs/6reps
    70lbs/6reps
    80lbs/4reps
    Deadlift
    40kgs/8reps
    50kgs/8reps
    70kgs/5reps
    80kgs/3reps
    Hamstring Curl
    30lbs/8reps
    40lbs/8reps
    50lbs/6reps
    60lbs/6reps
    Calve Raises
    50kgs/8reps
    60kgs/8reps
    70kgs/6reps
    80kgs/6reps
     
     
     
     
     
     
     
     
     
     
     
     
     
     
     
     
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  • MrCoporaLMrCoporaL Posts: 14
    Friday
    Wide Grip Pull-ups


    3set BW/to failure
    One arm row
    20lbs/8reps
    30lbs/8reps
    40lbs/6reps
    50lbs/5reps
    burnout 20lbs/to failure
    Lat-bar Pull-down
    70lbs/8reps
    90lbs/8reps
    120lbs/6reps
    140lbs/4reps
    burnout 60lbs/to failure
    Dumbell Bicep Curls
    20lbs/8reps
    30lbs/8reps
    40lbs/6reps
    40lbs/4reps
    DB hummer Curl
    10lbs both hands/8reps
    15lbs both hands/6reps
    20lbs both hands/4reps
    Crunches
    4set/failure
  • MrCoporaLMrCoporaL Posts: 14
    Ghee wrote:
    gano kadami servings mo pag sinabi mo 1 serving of chicken/pork/fish? chaka ano itsura ng training log mo paps? pasilip :)

    100grams kada meal nakakain ko minsan 150grams
  • MrCoporaLMrCoporaL Posts: 14
    Core wrote:
    MrCoporaL wrote:
    mga boss tanong kolang need ba talaga ng supplements para mag ka gain pa ako ng muscles kasi halos lahat ng journal did2 nabasa ko na at hasol merong supplements..

    Kailangan mo kapag nagkukulang ka sa kinakain mo.



    mukhang kulang nga nakukuha ko sa whole foods... T_T
    pag nakaluwang ako bibili siguro ako..

    Salamat sa info boss
  • BANEBANE Posts: 1,927C-Class
    MrCoporaL wrote:
    Friday
    Wide Grip Pull-ups


    3set BW/to failure
    One arm row
    20lbs/8reps
    30lbs/8reps
    40lbs/6reps
    50lbs/5reps
    burnout 20lbs/to failure
    Lat-bar Pull-down
    70lbs/8reps
    90lbs/8reps
    120lbs/6reps
    140lbs/4reps
    burnout 60lbs/to failure
    Dumbell Bicep Curls
    20lbs/8reps
    30lbs/8reps
    40lbs/6reps
    40lbs/4reps
    DB hummer Curl
    10lbs both hands/8reps
    15lbs both hands/6reps
    20lbs both hands/4reps
    Crunches
    4set/failure


    back day mo ba to? eto na ung typical work scheme mo interms of reps/sets and excersise? gano ka na katagal paps? as in ung consistent training
  • MrCoporaLMrCoporaL Posts: 14
    Ghee wrote:


    back day mo ba to? eto na ung typical work scheme mo interms of reps/sets and excersise? gano ka na katagal paps? as in ung consistent training



    almost 3months pa paps.. kakatimbang kulang 68kgs na ako.. last timbang ko 65kgs nung isang buwan pa..
  • BANEBANE Posts: 1,927C-Class
    bro suggestion.

    # 1, kulang ang work load mo. dagdagan mo pa ung exercises and check mo ung form mo. papalaki ka diba? hit 6-12 reps for like 3-4 sets. add BBrows/rows & deadlifts to your routine. chaka feel ko masyado ka nag coconcentrate sa isolation exercises sa arms mo, intime you will build those muscles iprioritize mo compound movements for mass. 3 months ka palang naman paps. it takes time :)
  • MrCoporaLMrCoporaL Posts: 14
    Ghee wrote:
    bro suggestion.

    # 1, kulang ang work load mo. dagdagan mo pa ung exercises and check mo ung form mo. papalaki ka diba? hit 6-12 reps for like 3-4 sets. add BBrows/rows & deadlifts to your routine. chaka feel ko masyado ka nag coconcentrate sa isolation exercises sa arms mo, intime you will build those muscles iprioritize mo compound movements for mass. 3 months ka palang naman paps. it takes time :)



    salamat sa info boss.. sge2x add akong excercise sa routines ko..
    may deadlift poh sa routine ko sa leg day ko poh
  • BANEBANE Posts: 1,927C-Class
    Suggestion ulit, lipat mo sa back day mo, then dagdagan mo pa ung leg day mo paps. medyo bitin yan.. di mo mamamaximize ung WO mo. wag ka mag reserve masyado feel ko kaya mo pa exceed yang current stat and wos mo. pano ka mapag DL ng maayos pag medyo taxed kna sa squats paps.
  • MrCoporaLMrCoporaL Posts: 14
    Ghee wrote:
    Suggestion ulit, lipat mo sa back day mo, then dagdagan mo pa ung leg day mo paps. medyo bitin yan.. di mo mamamaximize ung WO mo. wag ka mag reserve masyado feel ko kaya mo pa exceed yang current stat and wos mo. pano ka mapag DL ng maayos pag medyo taxed kna sa squats paps.

    okie2x try ko e add sa back day ko..
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