Bench Model Goal

Hello. I've been working out last year but i stopped working out and i'm looking to start again. I'm planning to bulk up first para lumaki ang katawan ko tapos saka nako magcucuts after ng bulking process. 

ito po ako ngayon. I will post my progress mula day 1 to day 90. Sana ma achieve ko.

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Comments

  • Emman1986Emman1986 Posts: 1,819B-Class
    ilang taon ka na ba brad?

    paying ka-bakal, kumain ka lang ng asa food pyramid (mas madami mas ok ) tapos isang maayos na training sulit ang newbie gains.
  • Emman1986 wrote:
    ilang taon ka na ba brad?

    paying ka-bakal, kumain ka lang ng asa food pyramid (mas madami mas ok ) tapos isang maayos na training sulit ang newbie gains.

    18 palang sir. balak ko mag bulking tapos lean meat at protein na diet sir for 90 days.
  • Emman1986Emman1986 Posts: 1,819B-Class
    ok yang plano mo brader. basta wag ka maiinip. kumain ka rin ng carbs at fats na healthy para oks na oks .. basta may budget at tyga wala imposible sa nilaga :) good luck
  • Haha salamat boss! Check mo blog ko magpopost ako dun ng progress ko! Hehe.
  • Okay, So now I've started my workout. I was planning to start on Monday but I can't wait to hold the dumbbells and barbell again.

    What I did today:
    Bench Press: 4 sets - 14 reps Weight: 40 lbs (20 lbs each side) Rest-pause on final set
    Incline Bench Press: 3 sets - 14 reps Weight: 20 lbs (10 lbs each side) Rest-pause on final set
    Incline Dumbbell Flyes: 3 sets - 14 reps Weight: 20 lbs (10 lbs each side) Rest-pause on final set
    Cable Cross over: 3 sets - 14 reps Weight: 20 lbs (10 lbs each side) Rest-pause on final set

    Triceps Pushdown: 3 sets - 15 reps Weight: 20 lbs Rest-pause on final set
    Cable Overhead Triceps Extension: 3 sets - 15 reps Weight: 20 lbs Rest-pause on final set

    Standing Calf Raise: 4 sets - 30 reps Weight: 40 lbs Rest-pause on final set

    As you can see I started with only light weights I can lift with only few resistance needed because I need to push until I can do all the reps needed and the rest-pause set needs me to do it until failure so I used light weight but not that light, I still needed to feel the burn but I need to do them in proper form. I'm building my strength so I can lift heavy weights next week.

    I'll post day 2 tomorrow
    CHECK OUT MY BLOG: http://pinoygymbuddy.weebly.com/
  • Day 1 PHOTOS

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  • Day 1 PHOTOS

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  • Ah... Can't wait to lift heavy weights.. maybe on Day 15. Patience...

    What I did today: 
    Dumbbell Ben-Over Row: 4 sets - 15 reps  Weight: 20 lbs (10 lbs each side) Rest-pause on final set
    Wide-Grip Pulldown: 3 sets - 15 reps  Weight: 20 lbs Rest-pause on final set
    Standing Pulldown: 3 sets - 14 reps  Weight: 30 lbs Rest-pause on final set
    Straight-Arm Pulldown: 3 sets - 14 reps  Weight: 15 lbs Rest-pause on final set

    Barbell Curls: 3 sets - 15 reps  Weight: 20 lbs (10 lbs on each side) Rest-pause on final set
    Incline Dumbbell Curl: 3 sets - 15 reps  Weight: 10 lbs on each arm Rest-pause on final set
    Concentration  Curl: 3 sets - 15 reps  Weight: 10 lbs on each arm Rest-pause on final set

    Crunches: 3 sets - 30 reps  Rest-pause on final set
    Oblique Crunches: 2 sets - 15 reps  Rest-pause on final set
    I'll post day 3 tomorrow


    Day 2
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  • bundesheerbundesheer Posts: 208B-Class
    A Piece of advise,compound exercises muna ang iprioritize mo para mapabilis ang gains and maging malakas.focus ka din sa proper form.keep pumping!
  • bundesheer wrote:
    A Piece of advise,compound exercises muna ang iprioritize mo para mapabilis ang gains and maging malakas.focus ka din sa proper form.keep pumping!


    Yun po ang ginagawa ko :) Maraming salamat po. Sir may tanong lang ako. Kasi after ko mag workout nung isang araw tyaka kahapon maulan. Eh nakamotor po ako so nabasa po ako pauwi. Ngayon po sobrang sore ng katawan ko tapos feeling ko e lalagnatin ako. Actually come back ko po ito sa gym kasi nag gygym nako dati. Nag stop po ako ng 1 year. Hindi po ako sigurado kung normal ba to or napasma katawan ko. Kasi hindi naman ganito nararamdaman ko dati nung first time ko talaga mag gym. Parang mas malala po ito.
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