newbie journal

[align=justify]while im resting.. here goes..[/align]

[align=justify]im a newbie in this journey to overcome myself. starting this day forth i will never be the same ectomorph again.[/align]

[align=justify]around 8pm earlier i found this gym.. its has decent equipments bought from those high end commercial gyms that had closed.[/align]
[align=justify]i just followed the coach on what i would do. unfortunately i'm a bit concerned because he did not corrected me earlier if im doing a wrong form. i could not say that im doing it correctly though. then again its my first time so maybe he is lax with what im doing as long as im not doing something that could injure myself. i hope so.[/align]

[align=justify]im starting this journal to remind myself with your help guys that i need to go on with this transformation. im always reading the other threads but now i started it all    :yahoo: looking forward for  a positive result when i update this journal later on.[/align]

[align=justify]i dont know what exercise i did but its focus on chest biceps and abs.[/align]

[align=justify]feel free to comment or suggest.. i know there's a lot but im giving this gym and trainer a chance.[/align]
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Comments

  • neophyte02neophyte02 Posts: 35E-Class
    2nd day work out leg day... Ask Ko Lang if anung magandang workout for legs? Then after Pla Ng workout Ng first day my biceps sored a lot. Is there a way to at least minimize the soreness? Ty po
  • neophyte02 wrote:
    2nd day work out leg day... Ask Ko Lang if anung magandang workout for legs? Then after Pla Ng workout Ng first day my biceps sored a lot. Is there a way to at least minimize the soreness? Ty po

    [size=small]§[size=x-small] [/size][/size][size=small][font=ProximaNova, serif]4 sets[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif]Barbell squats[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif](4-10 reps)[/font][/size]
    [size=small]§[size=x-small] [/size][/size][size=small][font=ProximaNova, serif]3 sets[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif]Leg press[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif](6-12 reps)[/font][/size]
    [size=small]§[size=x-small] [/size][/size][size=small][font=ProximaNova, serif]3 sets[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif]Hack squats[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif](6-12 reps)[/font][/size]
    [size=small]§[size=x-small] [/size][/size][size=small][font=ProximaNova, serif]2 sets[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif]Leg extensions[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif](8-15 reps)[/font][/size]
    [size=small]§[size=x-small] [/size][/size][size=small][font=ProximaNova, serif]4 sets[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif]Straight leg deadlifts[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif](5-10 reps)[/font][/size]
    [size=small]§[size=x-small] [/size][/size][size=small][font=ProximaNova, serif]3 sets[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif]Hamstring curls[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif](6-12 reps)[/font][/size]
  • dimzon03dimzon03 Posts: 1,526A-Class
    neophyte02 wrote:
    2nd day work out leg day... Ask Ko Lang if anung magandang workout for legs? Then after Pla Ng workout Ng first day my biceps sored a lot. Is there a way to at least minimize the soreness? Ty po

    Squats ang wag na wag mo alisin sa routine mo...malaki maitutulong sayo nyan, may iba ring types ng squats na magagandang gawin pag leg day mo kagaya ng front squat, zercher squat, box squat, goblet squat etc.

    sa bicep mo naman i-stretch mo lang kahit masakit hehehe tsaka igalaw galaw mo lang  :wink:
  • neophyte02neophyte02 Posts: 35E-Class
    Thanks po quick reply. Kailangan talaga mag research pa for routines especially pag newbie
  • neophyte02neophyte02 Posts: 35E-Class
    Which is better for weight gain for newbies split or strong lift? I'm ectomorph
  • bundesheerbundesheer Posts: 208B-Class
    neophyte02 wrote:
    Which is better for weight gain for newbies split or strong lift? I'm ectomorph
    Is it weight gain or muscle gain?kung weight gain lang ay kain ka lang nang kain pero if you want some decent  muscle gain IMHO,try mo yung SL 5x5.focus ka muna sa mga compound exercises and proper form.keep on pumping! :bench:
  • neophyte02neophyte02 Posts: 35E-Class
    weight gain and muscle gain din... Ok ty po
  • cheesmackcheesmack Posts: 259B-Class
    dimzon03 wrote:
    sa bicep mo naman i-stretch mo lang kahit masakit hehehe tsaka igalaw galaw mo lang  :wink:

    Paborito kong ginagawa 'to. Sarap!
  • dimzon03 wrote:
    neophyte02 wrote:
    2nd day work out leg day... Ask Ko Lang if anung magandang workout for legs? Then after Pla Ng workout Ng first day my biceps sored a lot. Is there a way to at least minimize the soreness? Ty po

    Squats ang wag na wag mo alisin sa routine mo...malaki maitutulong sayo nyan, may iba ring types ng squats na magagandang gawin pag leg day mo kagaya ng front squat, zercher squat, box squat, goblet squat etc.

    sa bicep mo naman i-stretch mo lang kahit masakit hehehe tsaka igalaw galaw mo lang  :wink:

    don't forget yung proper form  :biggrin: deep squat pinaka the best  :biggrin:
  • dimzon03dimzon03 Posts: 1,526A-Class
    kurt_03 wrote:

    don't forget yung proper form  :biggrin: deep squat pinaka the best  :biggrin:

    yup proper form...yung deep squat ayus talaga yun, pero depende parin sa mobility kung kaya naman...why not  :smile:
  • neophyte02neophyte02 Posts: 35E-Class
    my biceps still sores... 2nd day baka pass muna gym... Keep posting Lang
  • neophyte02neophyte02 Posts: 35E-Class
    day 3 ngaun lang ako mag post tinamad na ako kagabi..

    done bench press, leg press, triceps, and the difficult deadlift

    i think i did not do much with the other exercises though.. its my first time to do the bench press and i think i suck with the proper form but then ill try to do better next time. still in the learning curve.

    then comes this deadlift.. i started out low weight and i really had a hard time getting into the proper form. thus, ill try to practice first the proper form including the breathing before hitting the gym again.

    now.. my trapezius muscle sore and lower back sores and hamstrings sores.. sana magandang indikasyon to na na workout ko yung mga nasabing muscle groups.

    tanong lang... do you suggest i incorporate other exercises besides sl 5x5 im into muscle building + strength.. this is my 3rd day at the gym and im motivated to be fit like you thanks
  • neophyte02 wrote:
    day 3 ngaun lang ako mag post tinamad na ako kagabi..

    done bench press, leg press, triceps, and the difficult deadlift

    i think i did not do much with the other exercises though.. its my first time to do the bench press and i think i suck with the proper form but then ill try to do better next time. still in the learning curve.

    then comes this deadlift.. i started out low weight and i really had a hard time getting into the proper form. thus, ill try to practice first the proper form including the breathing before hitting the gym again.

    now.. my trapezius muscle sore and lower back sores and hamstrings sores.. sana magandang indikasyon to na na workout ko yung mga nasabing muscle groups.

    tanong lang... do you suggest i incorporate other exercises besides sl 5x5 im into muscle building + strength.. this is my 3rd day at the gym and im motivated to be fit like you thanks
    5x5 ba program mo ngayon? kung oo dapat squat combo mo dyan kung gusto mo lumaki at lumakas
  • Welcome bro. Since your on 5X5. I suggest just focus on increasing strength. Tama yung mga masters na nag aadvise sayo. right now wala ka pang nakikitang improvement but it doesn't mean na hindi nagwowork yung program mo. Give it time at wag magmadali. regarding sa soreness ng mucsles mo. ganyan talaga habang tumatagal hindi mo na mararamdaman yan. tapos hahanap hanapin mo. keep your focus up and your motivation strong.
  • neophyte02neophyte02 Posts: 35E-Class
    erwinbrion wrote:
    Welcome bro. Since your on 5X5. I suggest just focus on increasing strength. Tama yung mga masters na nag aadvise sayo. right now wala ka pang nakikitang improvement but it doesn't mean na hindi nagwowork yung program mo. Give it time at wag magmadali. regarding sa soreness ng mucsles mo. ganyan talaga habang tumatagal hindi mo na mararamdaman yan. tapos hahanap hanapin mo. keep your focus up and your motivation strong.
  • neophyte02neophyte02 Posts: 35E-Class
    Ty for the replies... Tanong Ko Lang while doing bench press using sl 5x5 panu Ko Pla ma determine if tama Yung weight Ng plates na nilalagay Ko Para Sa akin?
  • neophyte02 wrote:
    Ty for the replies... Tanong Ko Lang while doing bench press using sl 5x5 panu Ko Pla ma determine if tama Yung weight Ng plates na nilalagay Ko Para Sa akin?

    depend sa individual strength ng lifter yan bro.  may article si boss Sasquatch regarding kung paano mo i-measure yung impact ng lifting mo. I'll look for it. pero for the mean time. start from the bottom muna bro. since 5x5 yan, dapat kada set progressive ang dagdag ng weight. hopefully may 2.5lbs na plates sa gym.  think of it sample lang ah: kung mag start ka sa bench ng 10lbs tapos i run mo yung program mo for 3 months, at the end of three months aound 160lbs na binubuhat mo. That is just adding 5lbs per set per week. (actually hindi ako sure sa math ko, pero you get the drift..)
  • BANEBANE Posts: 1,927C-Class
    neophyte02 wrote:
    Ty for the replies... Tanong Ko Lang while doing bench press using sl 5x5 panu Ko Pla ma determine if tama Yung weight Ng plates na nilalagay Ko Para Sa akin?

    kung nag stastart ka palang, walang "tama" na weight, youll feel it, you have to feel it. dapat its challenging enough. pinaka magandang simula pick a weight na kaya mo for like 20 reps or plus then start from there, trial and error lang. once na ilift mo yun, mararamdaman mo naman kung "ay magaan masyado to" or "ay mabigat to" kagandahan nung sl 5x5 kahit mag simula ka sa magaan (for you) e and end result, bibigat at bibigat padin ung bubuhatin mo kasi mayat maya ka nag dadagdag ng bigat.
  • BANEBANE Posts: 1,927C-Class
    dimzon03 wrote:
    kurt_03 wrote:

    don't forget yung proper form  :biggrin: deep squat pinaka the best  :biggrin:

    yup proper form...yung deep squat ayus talaga yun, pero depende parin sa mobility kung kaya naman...why not  :smile:

    preach
  • neophyte02neophyte02 Posts: 35E-Class
    Ty Sa advice I'll try it.. Palagay Ko d ako makapag squat since medyo sore pa lower back Ko Sana later Ng hapon mawala. Nakakamotivate kayo Sa mabibilis na replies thanks
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