My Road to a Healthy Lifestyle

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  • cheesmackcheesmack Posts: 257B-Class
    cheesmack wrote:
    BANE wrote:
    @cheesmack dont underestimate the power of POSTwo meal. dati ganyan din mindset ko (broscience) na gabi na naman bakit ako kakain carbs and stuff. pero dyan kasi nagaganap ang pag repair mo ng muscles. for the protein to be broken, kelangan ng carbs (contains lotta stuff glyco and etc) para paiprocesso ng maige ng katawan. kung ako sayo, kunin mo ung rice sa meal mo sa umaga or lunch lipat mo sa post wo meal. you need to recover from wo bro.

    I agree bro, ako I work out at night, and the biggest meal of my day is my post wo , around 60-70% of my calorie intake, around 50% of which is carbohydrates

    Thanks bros. will keep that in mind. My post WO meal usually consists of lettuce, tomato, eggs and chicken breast. Okay ba ipartner ang kamote dito? Or sabayan ko ng wheat bread? Mukha kasing di bagay kung rice. Hehe.

    Sa morning at lunch kasi canteen ang nagpeprepare ng pagkain ko so wala akong choice masyado. Kaya talagang sa dinner lang ako nagkakachance magprepare ng pagkain.

    Actually I will recommend pa nga bro na iadd mo yung Kamote, para may starchy carbs ka naman after WO. Sa experience ko mas maganda sleep and recovery with starchy carbs after WO, it could be because glycogen refill is faster.

    Thanks, bros for the advice. Will modify my diet and check the results after.
  • cheesmackcheesmack Posts: 257B-Class
    Sobra busy. Di na nakapag-update dito.

    :/
  • cheesmackcheesmack Posts: 257B-Class
    November 18, 2015

    Chest and Biceps

    DB Incline 12.5/12.5/15/1515 x12/15/15/12/12
    DB Flyes 7.5 12x3
    DB Press 12.5/12.5/12.5/15/15 12/12/12/10/10
    Incline Machine 12x3
    BP Machine 12x3

    Biceps Curls 7.5/10/10 x16/18/20
    Hammer Curls 7.5/10/10 x16/18/20

    Squats 50kg - isiningit ko lang. Minsan lang malibre ang squat rack sa gym.

    Cardio 30mins

    May significance ba ang pagkakasunod sunod ng exercise? Hmm...
  • cheesmackcheesmack Posts: 257B-Class
    November 24, 2015

    Chest

    DB Incline 15, 12x3
    DB Flyes 7.5, 12x3
    DB Press 15, 12x3
    Incline Machine 12x3
    BP Machine 12x3

    Squats 20kg - isiningit ko lang. Minsan lang malibre ang squat rack sa gym.

    For some reasons, may sumasakit ngayon sa back shoulder area ko. Not sure kung mali ba ang porma ko o dahil ni-straight ko yung 15.
  • BANEBANE Posts: 1,927C-Class
    cheesmack wrote:


    Squats 20kg - isiningit ko lang. Minsan lang malibre ang squat rack sa gym.


    san gym yan?! makapunta nga!
  • cheesmackcheesmack Posts: 257B-Class
    BANE wrote:
    cheesmack wrote:


    Squats 20kg - isiningit ko lang. Minsan lang malibre ang squat rack sa gym.


    san gym yan?! makapunta nga!

    Hehe. Sa condo bro. All around ang gamit ng squat rack kaya kapag may chance sinisingit ko magsquats at DLs.
  • cheesmackcheesmack Posts: 257B-Class
    November 26, 2015

    Leg day (libre ang squat rack, yey!)

    Squats - 20, 30, 35, 37.5 - 12 reps each
    Lunges - 7.5, 10, 12.5 each hand - 8 reps each
    Leg curls
    Leg extensions
    Standing Calf raise

    Then singit lang ng bicep curls at kaunting push ups.

    Post WO meal - 1 whole egg, 5 egg whites, chicken breast, tomato, potato
  • cheesmackcheesmack Posts: 257B-Class
    December 1, 2015

    Chest and Biceps

    DB Incline 15, 12x4
    Incline DB Flyes 10, 12x3
    DB Press 15, 12x4
    Incline Machine 12x3
    BP Machine 12x3

    Seated incline bicep curls 10, 12x3
    Hammer Curls 10, 12x3
    Standing Bicep Curls 12.5, 12x3
  • cheesmackcheesmack Posts: 257B-Class
    December 4, 2015

    Back and Triceps

    Wide Grip Lateral Pull Down
    Close Grip Underhand Pull Down
    One Arm Dumbell Row
    Seated Cable Row

    Tricep Kickbacks

    Cardio 20 Mins

    Post WO Meal: 3 EggWhites, Corned Beef, Fried Omelet, White Rice.

    Need to establish my back program. Anyone can share theirs?

    Seated incline bicep curls 10, 12x3
    Hammer Curls 10, 12x3
    Standing Bicep Curls 12.5, 12x3
  • cheesmackcheesmack Posts: 257B-Class
    December 8, 2015

    Back and chest

    Wide Grip Lateral Pull Down
    Close Grip Underhand Pull Down
    One Arm Dumbell Row
    Seated Cable Row

    Smith Machine Incline 10, 12.5, 14, 15 - 12 reps each
    Smith Machine BP 10, 12.5, 14, 15 - 12 reps each
    DB Incline 10, 12x3
    Incline DB Flyes 7.5, 12x3
    DB Press 10, 12x3

    Sobrang hina ko nung DB Excercise kaya ang gaan lang nung nabuhat ko.
  • cheesmackcheesmack Posts: 257B-Class
    Dec 19

    30 min walk/run
    DL
    DB Row

    *Ansakit ng likod ko pagkatapos. Hingal din sa DL. Whew!

    Dec 22

    Incline Smith Machine Press - 15 12,10,8
    Lying Smith Machine BP - 15 12, 10, 8
    Wide Grip Lateral Pull
    Close Grip Underhand Pull
    Seated Cable Row
  • cheesmackcheesmack Posts: 257B-Class
    After almost three weeks na walang gym, glad to be back.

    Light exercises muna ginawa ko para kumbaga hindi mabigla yung katawan ko dahil matagal napahinga. Pero sobrang nakukunsensya ako nung mga time na yun at iniisip ko na baka mawala ako sa momentum. So set the momentum again!

    January 8, 2016

    Incline Bench - 12x3, 15
    Bench - 12x3, 15
    Wide Grip Lateral Pull
    Close Grip Underhand Pull
    Seated Cable Row
    One Arm Dumbell Row
  • cheesmackcheesmack Posts: 257B-Class
    I was sick during the weekends and still I am. Pero pinilit ko pa rin magpapawis kagabi.

    January 11, 2016
    (kgxreps)

    Cardio 25mins
    Standing Shoulder Dumbell Press - 10x12, 10x12, 15x8
    Standing Arnold Press - 10x8, 10x8, 10x8
    Sitting Side Lateral Raise - 5x12, 5x12, 5x12
    Shoulder Shrugs - 15x3, 3 sets

    Hirap ako sa standing dumbell press. Iba ang tama niya kumpara kapag nakaupo.
  • cheesmack wrote:
    I was sick during the weekends and still I am. Pero pinilit ko pa rin magpapawis kagabi.

    January 11, 2016
    (kgxreps)

    Cardio 25mins
    Standing Shoulder Dumbell Press - 10x12, 10x12, 15x8
    Standing Arnold Press - 10x8, 10x8, 10x8
    Sitting Side Lateral Raise - 5x12, 5x12, 5x12
    Shoulder Shrugs - 15x3, 3 sets

    Hirap ako sa standing dumbell press. Iba ang tama niya kumpara kapag nakaupo.

    bro, ako ginagawa ko parehas ung Standing and sitting dumbbell press : )
  • cheesmackcheesmack Posts: 257B-Class
    Hi guys. It's been a while. Tagal ko rin di nakapagupdate dito pero tuluy-tuloy pa rin naman ang buhat.

    Question: What do you do when you feel like you're already reaching plateau?

    I've been working out on a regular basis (2-3x a week) for almost a year na. Obvious na rin mga improvements sa katawan ko. But i feel like bumabagal ang progress ko recently.

    I already started drinking Whey for a month. Now I am thinking of taking Creatine to help on my nutrient deficits.

    Should I change my program na ba? Any thoughts? Thanks!
  • badass_vinchbadass_vinch Posts: 4,459A-Class

    train 4-5x a week.

    live&dieNATURAL

  • cheesmackcheesmack Posts: 257B-Class

    @badass_vinch said:
    train 4-5x a week.

    Meaning lift 4-5x a week? Hindi ba need ng muscles natin time to recover?

  • badass_vinchbadass_vinch Posts: 4,459A-Class

    Yes, pero wag mo din exaggerate yung "recovery". Training more often actually makes you recover faster. Kasi nagaadapt sa stress katawan natin. Adaptation to stress is the key to long term progression.

    live&dieNATURAL

  • cheesmackcheesmack Posts: 257B-Class

    @badass_vinch said:
    Yes, pero wag mo din exaggerate yung "recovery". Training more often actually makes you recover faster. Kasi nagaadapt sa stress katawan natin. Adaptation to stress is the key to long term progression.

    Good point! Salamat Vinch!

  • cheesmackcheesmack Posts: 257B-Class

    I have been having a difficulty training my traps and observe a very little and slow progress as compared with other muscle group.

    Would you recommend any traps exercise that should do the work? I always do bb/db shrugs btw.

    Thanks!

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