Tangencies

Some 3 years ago, I was 84-85 kgs. What I did to loose weight was I ran for 1-1.5 hours almost everyday before I go to work. I woke up around 4:30 am preparing ( and stretching) and started running at around 5am. The lowest weight that I got was 67-68kgs but I look skinny maybe because I did not supply my body with enough nutrients. I started lifting weight also after 6 months of running but it was not consistent.

Diet same as I mentioned above. But I still have this fats on my belly and the sides. :) I did some circuit exercises (cardio+resistance) before with an instructor but due to the frequency of overtime at work, I wasn't able to maintain it regularly.

Today I am working on my progress. Can't post a shirtless/pants-less pics yet because I am not yet even half of my desired body progress. haha.

Welcome to hear comments from you bros! :)
«13

Comments

  • ro.chua.gimro.chua.gim Posts: 70D-Class
    July 12, 2015

    Back/Biceps/Abs workout

    Back
    DL - 100lbs - 12 reps
    120lbs - 12 reps
    140lbs - 10 reps
    150lbs - 8 reps

    T-bar row - 50lbs - 12 reps
    60lbs - 12 reps
    70lbs - 10 reps
    80lbs - 8 reps

    Lat Pull-down - 60 - 12 reps
    70 - 12 reps
    80 - 10 reps
    90 - 8 reps
    Lat Pull-down (supinated and close grip) - 70 - 12 reps
    80 - 12 reps
    90 - 10 reps
    100 - 8 reps

    Seated cable rows - 80 - 12 reps
    90 - 12 reps
    100 - 12 reps
    110 - 10 reps

    Biceps
    DB curls - 20 (each arm) - 12 reps
    25 (each arm) - 12 reps
    30 (each arm) - 10 reps

    Ez curl wide grip - 20 (each arm) - 12 reps
    25 (each arm) - 10 reps
    25 (each arm) - 8 reps

    Ez curl close grip - 20 (each arm) - 12 reps
    25 (each arm) - 10 reps
    25 (each arm) - 10 reps

    Standing biceps cable curl - 21 (7 - low to mid, 7 - mid to high, 7 - full), 4 sets

    decline sit-ups - 60 reps for 4 sets
    crunches ( c position on bench) - 15 reps for 4 sets
    leg raise - 15 reps for 4 sets
    Ab roller workout - 10 reps for 3 sets

    Open to hear comments from all of you. Thanks!
  • nrg500nrg500 Posts: 1,235B-Class
    Too much volume, baka naman na-compromise na ang intensity

    Isa lang ang rest / non-training day mo ? Wala ka bang work ?
  • ro.chua.gimro.chua.gim Posts: 70D-Class
    nrg500 wrote:
    Too much volume, baka naman na-compromise na ang intensity

    Isa lang ang rest / non-training day mo ? Wala ka bang work ?

    Yes Sir. Yan ang ideal week ko, pero minsan di ko nasusunod kasi overtime sa work. Kapag di ako naka workout ng isang session for instance, yung body part na dapat ko i-workout the following day ko na ginagawa. As much as possible hini hit ko ang 6x a week. 

    May work ako sir, 8:30am to 6am, Mon-Fri. I workout after working hours ko. :)

    Any tips? Thanks boss.
  • ro.chua.gimro.chua.gim Posts: 70D-Class
    July 13, 2015

    Shoulder/Legs

    DB shoulder press - 25 lbs (each arm) - 12 reps
    30 lbs (each arm) - 12 reps
    35 lbs (each arm) - 10 reps
    45 lbs (each arm) - 4 reps

    Arnold press - 25 lbs (each arm) - 12 reps
    - 30 lbs (each arm) - 12 reps
    - 35 lbs (each arm) - 10 reps
    - 40 lbs (each arm) - 6 reps

    DB side raise - 15 lbs ( each arm) - 12 reps x 2 sets
    - 20 lbs (each arm) - 10 reps x 2 sets

    Front raise ( BB plate) - 35 lbs - 10 reps x 2 sets
    - 50 lbs - 4 reps X 2 sets


    Machine Leg press - 200 lbs - 12 reps
    250 lbs - 12 reps
    300 lbs - 10 reps
    350 lbs - 8 reps

    Calf Press on Machine Leg press - 150 lbs - 12 reps
    200 lbs - 10reps
    250 lbs - 8 reps
    300 lbs - 8 reps
    Lying leg curls - 50 - 12 reps
    60 - 12 reps
    70 - 10 reps
    80 - 10 reps
  • nrg500nrg500 Posts: 1,235B-Class
    Stick na lang muna sa mga simple training programs Starting Strength, Strong Lifts 5x5, or Wendler 5/3/1 dahil newbie ka pa lang

    Lagyan mo lang ng accessory exercises that will help build the major compound exercises
  • ro.chua.gimro.chua.gim Posts: 70D-Class
    nrg500 wrote:
    Stick na lang muna sa mga simple training programs Starting Strength, Strong Lifts 5x5, or Wendler 5/3/1 dahil newbie ka pa lang

    Lagyan mo lang ng accessory exercises that will help build the major compound exercises

    @nrg500 boss ano ba ang 5x5 at wendler 5/3/1? Salamat.
  • autumndylanautumndylan Posts: 148C-Class
    Strength and conditioning ang 5x5. Same din ang 5/3/1 more on powerlifting style naman un.

    5sets x 5reps

    5/3/1 naman 3 sets. 1 set 5 reps / 2nd set 3 reps / last set 1 rep lang.

    Maganda mag start sa strength programs.try mo lang for few weeks then balik ka sa high volume.
  • ro.chua.gimro.chua.gim Posts: 70D-Class
    Strength and conditioning ang 5x5. Same din ang 5/3/1 more on powerlifting style naman un.

    5sets x 5reps

    5/3/1 naman 3 sets. 1 set 5 reps / 2nd set 3 reps / last set 1 rep lang.

    Maganda mag start sa strength programs.try mo lang for few weeks then balik ka sa high volume.

    bro @autumndylan paano ang bigat? loading ba ako jan? or same weight for all reps? thanks.
  • jomskijomski Posts: 163C-Class

    Strength and conditioning ang 5x5. Same din ang 5/3/1 more on powerlifting style naman un.

    5sets x 5reps

    5/3/1 naman 3 sets. 1 set 5 reps / 2nd set 3 reps / last set 1 rep lang.

    Maganda mag start sa strength programs.try mo lang for few weeks then balik ka sa high volume.

    bro @autumndylan paano ang bigat? loading ba ako jan? or same weight for all reps? thanks.

    Sa StrongLift 5x5 (SL 5x5) or Starting Strength 5x5 (SS 5x5). Parang ganito for every exercise:

    1. Pick a weight that you can lift for 5 reps for 5 sets. (For example squats for 50 Lbs)

    2. Stay on the same weight for the whole reps and sets. Then ask yourself the following questions:
    • Was it too light? If yes then add 5 Lbs to it on your next squat/deadlift/bench press session (in our example from 50 Lbs to 55 Lbs squat). This is when you know Progressive Overload is happening.
    • Was it too heavy BUT you somehow finished the reps and sets IN GOOD FORM? If yes, then add 5 Lbs to it on your next squat/deadlift/bench press session
    • Was it too heavy BUT you somehow finished the reps and sets IN SLOPPY FORM? If yes, then stay in that weight until you are in GOOD FORM (this is why I love asking for form checks, it's how I know when to progress)
    • Was it too heavy that you CANNOT finish the reps and sets? Two Options here, either reduce the weight on your next session or stay until you can finish the 5 sets of 5 reps. If safety is your concern (e.g. barbell bench press without a spotter) then reduce the weight on the bar.
    3. Repeat Step #1 for all the other exercises.

    Tapos, maybe after a few months, kung hindi ka na nagp-progress,  re-evaluate your goals. Do you still want to be stronger or maybe you want to go high volume na (3-4 sets 8-12 reps).

    Sa umpisa ng 5x5 parang ang konti ng ginagawa mo and kaya mong tapusin yung buong workout in 30-45 minutes, pero habang tumatagal (at lalong bumibigat) mapapansin mo humahaba yung rest mo between sets and also between exercises. Lalo na kapag palapit na ng palapit (or lumalampas na) sa bodyweight mo yung binubuhat mo.

    As for 5/3/1, wala pa kasi akong experience dun kaya hindi ko masabi.
  • ro.chua.gimro.chua.gim Posts: 70D-Class
    jomski wrote:

    Strength and conditioning ang 5x5. Same din ang 5/3/1 more on powerlifting style naman un.

    5sets x 5reps

    5/3/1 naman 3 sets. 1 set 5 reps / 2nd set 3 reps / last set 1 rep lang.

    Maganda mag start sa strength programs.try mo lang for few weeks then balik ka sa high volume.

    bro @autumndylan paano ang bigat? loading ba ako jan? or same weight for all reps? thanks.

    Sa StrongLift 5x5 (SL 5x5) or Starting Strength 5x5 (SS 5x5). Parang ganito for every exercise:

    1. Pick a weight that you can lift for 5 reps for 5 sets. (For example squats for 50 Lbs)

    2. Stay on the same weight for the whole reps and sets. Then ask yourself the following questions:
    • Was it too light? If yes then add 5 Lbs to it on your next squat/deadlift/bench press session (in our example from 50 Lbs to 55 Lbs squat). This is when you know Progressive Overload is happening.
    • Was it too heavy BUT you somehow finished the reps and sets IN GOOD FORM? If yes, then add 5 Lbs to it on your next squat/deadlift/bench press session
    • Was it too heavy BUT you somehow finished the reps and sets IN SLOPPY FORM? If yes, then stay in that weight until you are in GOOD FORM (this is why I love asking for form checks, it's how I know when to progress)
    • Was it too heavy that you CANNOT finish the reps and sets? Two Options here, either reduce the weight on your next session or stay until you can finish the 5 sets of 5 reps. If safety is your concern (e.g. barbell bench press without a spotter) then reduce the weight on the bar.
    3. Repeat Step #1 for all the other exercises.

    Tapos, maybe after a few months, kung hindi ka na nagp-progress,  re-evaluate your goals. Do you still want to be stronger or maybe you want to go high volume na (3-4 sets 8-12 reps).

    Sa umpisa ng 5x5 parang ang konti ng ginagawa mo and kaya mong tapusin yung buong workout in 30-45 minutes, pero habang tumatagal (at lalong bumibigat) mapapansin mo humahaba yung rest mo between sets and also between exercises. Lalo na kapag palapit na ng palapit (or lumalampas na) sa bodyweight mo yung binubuhat mo.

    As for 5/3/1, wala pa kasi akong experience dun kaya hindi ko masabi.

    salamat bro @jomski for the instructions! :)
    I'll try that on my next workout later.
  • ro.chua.gimro.chua.gim Posts: 70D-Class
    jomski wrote:

    Strength and conditioning ang 5x5. Same din ang 5/3/1 more on powerlifting style naman un.

    5sets x 5reps

    5/3/1 naman 3 sets. 1 set 5 reps / 2nd set 3 reps / last set 1 rep lang.

    Maganda mag start sa strength programs.try mo lang for few weeks then balik ka sa high volume.

    bro @autumndylan paano ang bigat? loading ba ako jan? or same weight for all reps? thanks.

    Sa StrongLift 5x5 (SL 5x5) or Starting Strength 5x5 (SS 5x5). Parang ganito for every exercise:

    1. Pick a weight that you can lift for 5 reps for 5 sets. (For example squats for 50 Lbs)

    2. Stay on the same weight for the whole reps and sets. Then ask yourself the following questions:
    • Was it too light? If yes then add 5 Lbs to it on your next squat/deadlift/bench press session (in our example from 50 Lbs to 55 Lbs squat). This is when you know Progressive Overload is happening.
    • Was it too heavy BUT you somehow finished the reps and sets IN GOOD FORM? If yes, then add 5 Lbs to it on your next squat/deadlift/bench press session
    • Was it too heavy BUT you somehow finished the reps and sets IN SLOPPY FORM? If yes, then stay in that weight until you are in GOOD FORM (this is why I love asking for form checks, it's how I know when to progress)
    • Was it too heavy that you CANNOT finish the reps and sets? Two Options here, either reduce the weight on your next session or stay until you can finish the 5 sets of 5 reps. If safety is your concern (e.g. barbell bench press without a spotter) then reduce the weight on the bar.
    3. Repeat Step #1 for all the other exercises.

    Tapos, maybe after a few months, kung hindi ka na nagp-progress,  re-evaluate your goals. Do you still want to be stronger or maybe you want to go high volume na (3-4 sets 8-12 reps).

    Sa umpisa ng 5x5 parang ang konti ng ginagawa mo and kaya mong tapusin yung buong workout in 30-45 minutes, pero habang tumatagal (at lalong bumibigat) mapapansin mo humahaba yung rest mo between sets and also between exercises. Lalo na kapag palapit na ng palapit (or lumalampas na) sa bodyweight mo yung binubuhat mo.

    As for 5/3/1, wala pa kasi akong experience dun kaya hindi ko masabi.

    salamat bro @jomski for the instructions! :)
    I'll try that on my next workout later.

    thanks din bro @autumndylan!autumndylan
  • autumndylanautumndylan Posts: 148C-Class
    Sorry late rep bro. Oo loading. Add ng add ng weights bawat set.
  • ro.chua.gimro.chua.gim Posts: 70D-Class
    Leg day

    241mej5.jpg
  • ro.chua.gimro.chua.gim Posts: 70D-Class
    @autumndylan thanks bro! Will try it! :)
  • ro.chua.gimro.chua.gim Posts: 70D-Class
    811 MASL 2-4 hours trek to summit #legday #basagtuhod
    9jmyx0.jpg
  • ro.chua.gimro.chua.gim Posts: 70D-Class
    July 17, 2015

    Push (Chest/Triceps/Shoulders)

    Flat barbell Bench Press: 90 x 5
    100 x 5
    120 x 5
    140 x 5
    150 x 5

    Seated Dumbbell Shoulder Press: 25 x 5 (each arm)
    30 x 5
    35 x 5
    40 x 5
    45 x 5
    Incline Barbell Bench Press : 70 x 5
    90 x 5
    100 x 5
    110 x 5
    120 x 5

    Dumbbell Side lateral raise: 15 x 12 (each arm)
    20 x 12 (each arm)
    20 x 12 (each arm)
    25 x 10 (each arm)
    25 x 10 (each arm)
    Rope Pushdowns : 70 x 12
    80 x 12
    90 x 10
    100 x 10
    110 x 10
    Overhead dumbell extension: 35 x 12
    40 x 12
    40 x 12
    45 x 12
    50 x 10
    Shrugs: 50 x 12 (each arm)
    60 x 12 (each arm)
    70 x 12 (each arm)
    80 x 10 (each arm)
    80 x 10 (each arm)

    stationary bike - 10 minutes
    cool down
  • ro.chua.gimro.chua.gim Posts: 70D-Class
    July 19, 2015

    Pull (Back Biceps)


    Barbell rows: 70 x 5
                       80 x 5
                       90 x 5
                      100 x 5
                      100 x 5

    Decline Sit-ups: 5 x 20

    Lat Pulldowns: 70 x 12
                         80 x 12
                         90 x 12
                        100 x 10
                        110 x 10

    Side Decline Situps : 4 x 20 (each side) 

    Face Pulls:   60 x 12
                     70 x 12
                     70 x 12
                     80 x 10
                     80 x 10

    Suspended leg raise: 4 x 15

    Barbell Bicep curls (alternate close and normal): 30 x 12 
                                                                      40 x 12 
                                                                      50 x 10 
                                                                      50 x 8 
                                                                      60 x 6

    Hammer Curls: 20 x 12 (each arm)
                         20 x 12 (each arm)
                         25 x 10 (each arm)
                         25 x 10 (each arm)
                         25 x 8 (each arm)

    Deadlift: 70 x 12
                100 x 12
                110 x 10
                120 x 10
                130 x 8
                140 x 6
                150 x 6

    stretching/cooldown: stationary bike - 10 minutes
  • ro.chua.gimro.chua.gim Posts: 70D-Class
    July 20, 2015

    W1
    Stretching 10 mins.

    Squat
         Warm-up : 70 x 12
                        80 x 10
                        90 x 8

          Start set: 110 x 6 (4 sets)

    Deadlift: 
          Warm-up: 100 x 12
                         100 x 12
                         110 x 10
           
           Start Set: 145 x 6 (2 sets)

    Optional exercise:
           Calf raise on Leg Press Machine: 150 x 12
                                                        160 x 12
                                                        170 x 12
     
          Leg curl : 60 x 12
                        70 x 12
                        80 x 12
         

    stationary bike for 5 minutes...
    done
  • ro.chua.gimro.chua.gim Posts: 70D-Class
    July 21, 2015
    W1D2

    Stretching....

    Bench Press: 
                     Warm-up: 50 x 12 ( 3 sets)
                                   
                      Start Set: 60 x 10 
                                    80 x 10
                                    90 x 8
                                    95 x 6


    Dumbbell Row:
                      Warm-up: 20 x 12 (3 sets)
               
                      Start Set: 25 x 10 
                                    30 x 10
                                    35 x 8
                                    45 x 6

    Standing dumbbell OHP:
                                    Warm-up: 20 x 12 (3 sets)

                                    Start Set: 25 x 12 
                                                  30 x 12
                                                  35 x 10
                                                  45 x 8

    EZ bar bicep curl; 
                          Warm-up: 10 x 12 (3 sets)
                          
                          Start Set: 15 x 12
                                        20 x 12
                                        25 x 10
                                        25 x 8   (injured right wrist)

    Optional Exercise:
                           Dumbbell flyes: 
                                           Warm-up: 15 x 12 ( 3 sets)
                        
                                           Start Set; 20 x 12
                                                         25 x 12
                                                         30 x 12

                            Bicep cable: 
                                           Warm up: 35 x 12 (3 sets)
                            
                                           Start Set; 40 x 12
                                                         50 x 12
                                                         60 x 12

    Stretching + cool down.....
  • kenzykenzy Posts: 663B-Class
    parang nag-cocode lang sir ah, hehe
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