Procrastinator No More

Hi mga papi masters, 

Hingi lang po ako ng mga advise kung ano pa ang mga dapat kong pagtuunan ng pansin o magandang gawin. Right now ang target ko po ay magpaimpis ng tyan para lumabas ang abs at serratus, although need ko pa rin po ito idevelop target ko by December. Kaya nagpapayat ako ngayon. I'm into circuit training po ngayon after ng mga ilang months nahinto although di rin naman talaga dere-derecho ang pagwoworkout ko sa ilang taon kong pag ggym.

Personally, tingin ko eto po ang mga need ko pa mga idevelop, Chest, Traps, Back, Palikpik, Core, at marami pang iba(lahat pa ata. :biggrin: ), at syempre diet which is napakahalaga. Pero ang target ko pong katawan talaga is yung athletic built. Yung parang pang MMA po ba ang peg. hehehe.

Pagpaumanhin nyo po ang mga sumusunod na larawan lalo na kung kumakain kayo habang binabasa nyo po ang aking journal.

 Relaxed State:

J7bZasSl.jpg
RZTt5VPl.jpg
EAGHkEal.jpg - [size=small]pagpasensyahan nyo na po ang mapimple kong likod, sinabon ko naman pero ayaw kuminis. LOL[/size]

Doing some amateurish flex posing:
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DMvRMool.jpg
Yg3iIRSl.jpg

Ayan po nabuyangyang ko na po ang aking katawan, hehe. Pero seriously, your advices will be highly appreciated.

Maraming Salamat po at Mabuhay ang PBB!
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Comments

  • poruchikoporuchiko Posts: 119
    June 20, 2015 Workout

    Warm up - 10 Mins

    (Circuit Training)
    Agility ladder + Hurdle jump drill - 3 mins.
    Medicine ball Crossover Push Up - 3 mins.
    Kettlebell Lateral Swings - 3 mins. (15lbs)
    Kettlebell Squat - 3 mins. (15lbs)
    Leg raises - 3 mins.
    Lateral cone drill - 3 mins.

    Rest - 5 mins.

    (Core workout - 2 sets)
    Crunches - 1 min
    Toe Touch crunches - 1 min
    Russian twist - 1 min
    Heel Touch - 1 min
    Side Planks - 1 min per side
    Plank - 1.5 mins

    Cooldown/Stretching


    Supplements taken:

    2 BCAA capsule (20 mins before workout)
    1 scoop whey protein shake (during workout)
    1 scoop whey protein shake (post workout)
    2 BCCA capsules (post workout)
  • nrg500nrg500 Posts: 1,235B-Class
    poruchiko wrote:
    Hi mga papi masters, 

    Hingi lang po ako ng mga advise kung ano pa ang mga dapat kong pagtuunan ng pansin o magandang gawin. Right now ang target ko po ay magpaimpis ng tyan para lumabas ang abs at serratus, although need ko pa rin po ito idevelop target ko by December. Kaya nagpapayat ako ngayon. I'm into circuit training po ngayon after ng mga ilang months nahinto although di rin naman talaga dere-derecho ang pagwoworkout ko sa ilang taon kong pag ggym.

    Personally, tingin ko eto po ang mga need ko pa mga idevelop, Chest, Traps, Back, Palikpik, Core, at marami pang iba(lahat pa ata. :biggrin: ), at syempre diet which is napakahalaga. Pero ang target ko pong katawan talaga is yung athletic built. Yung parang pang MMA po ba ang peg. hehehe.

    Pagpaumanhin nyo po ang mga sumusunod na larawan lalo na kung kumakain kayo habang binabasa nyo po ang aking journal.

     Relaxed State:



     - [size=small]pagpasensyahan nyo na po ang mapimple kong likod, sinabon ko naman pero ayaw kuminis. LOL[/size]

    Doing some amateurish flex posing:
    4GDmfMxl.jpg


    Ayan po nabuyangyang ko na po ang aking katawan, hehe. Pero seriously, your advices will be highly appreciated.

    Maraming Salamat po at Mabuhay ang PBB!


    Ganitong katawan ba ?

    (George St. Pierre of UFC)

    6a00e54f7fc4c58833017c37a40233970b-pi


    Di mo yan makukuha sa current training program mo ngayon

    Focus your efforts in these exercises
    - deadlift
    - squat and/or leg press
    - bench press and dip
    - overhead pressing
    - pull up and row
    - calf raises
    - shrugs
    - tricep rope pull down
    - standing dumbbell curl

    At ang pinakaimportante sa lahat, ayusin mo ang diet mo. Kahit training program pa ni [put name of physique idol here] ang gamitin mo, di ka mag-progress ng maayos kung di ka kakain ng maayos. Kumain ka rin ng maraming gulay, di pwedeng protein, carbs at fats lang ang focus mo
  • poruchikoporuchiko Posts: 119
    nrg500 wrote:
    Ganitong katawan ba ?

    (George St. Pierre of UFC)

    6a00e54f7fc4c58833017c37a40233970b-pi


    Di mo yan makukuha sa current training program mo ngayon

    Focus your efforts in these exercises
    - deadlift
    - squat and/or leg press
    - bench press and dip
    - overhead pressing
    - pull up and row
    - calf raises
    - shrugs
    - tricep rope pull down
    - standing dumbbell curl

    At ang pinakaimportante sa lahat, ayusin mo ang diet mo. Kahit training program pa ni [put name of physique idol here] ang gamitin mo, di ka mag-progress ng maayos kung di ka kakain ng maayos. Kumain ka rin ng maraming gulay, di pwedeng protein, carbs at fats lang ang focus mo
    Sir @nrg500,

    Salamat sa input. Mga ganyang katawan nga sana. Basta ripped na katawan. (balang araw. lol). di kasi babagay sakin yung masyadong malapad at makapal, gawa ng pungok ako. hehe.

    Sa ngayon nagcircuit training ako para talaga magpapayat at palakasin ang cardio ko, since yun ang pinaka-weakness ko. Kakasimula ko pa lang pero pag medyo gamay ko na uli sirkulasyon ng katawan ko sabayan kong magbuhat sa bakal gym. Then plan ko rin mag muay thai training after oks na cardio ko.

    At oo nga po, diet talaga ang pinakamahalagang pagtuunan ko ng pansin, medyo hirap lang kc ng sched ko ngayon sa trabaho. Shifting, palit workhours every week (Morning, Hapon, Gabi) kaya hirap maghanap ng swak na diet, kasi gawa ng pabago bagong shift, minsan makakaskip ka ng isang meal. either Breakfast, Lunch, o snacks. Pero gagawa na rin ako meal plan at sisimulan ko na po pagkasahod. para may pambili ng mga kakailanganin. hehe..

    Maraming salamat po uli.
  • nrg500nrg500 Posts: 1,235B-Class
    Di ka naman obese. Magmumukha ka lang may sakit kung magpapapayat ka sa current muscle mass na meron ka. Dumaan na ako dyan, panget tingnan

    Focus ka na lang sa strength gain. Aanhin mo ang ripped abs kung payat ang overall body mo ? Para sa akin, mas ok pa tingnan ang may kongting taba sa tiyan pero may V-shape ang katawan

    Yung kay George St. Pierre, muscled and ripped ang physique nya. Di lang basta ripped
  • poruchikoporuchiko Posts: 119
    nrg500 wrote:
    Di ka naman obese. Magmumukha ka lang may sakit kung magpapapayat ka sa current muscle mass na meron ka. Dumaan na ako dyan, panget tingnan

    Focus ka na lang sa strength gain. Aanhin mo ang ripped abs kung payat ang overall body mo ? Para sa akin, mas ok pa tingnan ang may kongting taba sa tiyan pero may V-shape ang katawan

    Yung kay George St. Pierre, muscled and ripped ang physique nya. Di lang basta ripped

    Yup boss @nrg500, di naman po ako obese pero mejo overweight ako. Pero tama kayo, mukha akong may sakit kapag mas pumayat pa uli. hehe.. lalo na pag sobrang gaunt yung mukha ko. Dami nagsasabing mukha rin akong adik pero sigurong mukha lang talagang adik. hehe. :biggrin:

    Pero ayun nga po kaya nga po ako nagtatake ng bcaa para di po masama yung maskels kong kapirangot kapag nagpapayat pa ako. hehe.

    I will try circuit training for few more months to see kung may pagbabago pero sasamahan ko po ng strength training as you adviced. Medyo enjoy lang po kasi sa ngayon circuit training, grabe kasi ako pinagpapawisan compared pag nagbubuhat ako kahit supersets at sa pagtatakbo. Pero promise, I really appreciate your advice sir nrg500.
  • nrg500nrg500 Posts: 1,235B-Class
    Di ka overweight, skinny fat ka lang.

    Kahit ma-maintain mo pa ang muscle mass na meron ka ngayon, di pa rin maganda ang kalalabasan kung magpapapayat ka lang

    Mas maganda siguro if you see the results for yourself. Experience is the best teacher but it's a mean one :)
  • poruchikoporuchiko Posts: 119
    Boss @nrg500,

    Thanks po. base lang po kasi sa previous APE ko sa company overweight daw ako. at base sa online calculator. hehe.. Anyways, thanks po uli. Tingnan natin, baka maging Nonong bangkay ang peg ko. hehe..
  • poruchikoporuchiko Posts: 119
    June 23, 2015 Workout
    (Circuit Training x 2 sets)
    Agility ladder + Hurdle jump drill - 40 secs.
    Tire Flip - 40 secs.
    Rope Slam- 40 secs.
    Olympic Bar Torso Twist + Push Punch- 40 secs.
    Burpees with Bar Touch - 40 secs.
    Lateral cone drill - 1 min.

    Supplements taken:
    2 BCAA capsules (20 mins before workout)
    1 scoop whey protein shake (during workout)
    1 scoop whey protein shake (post workout)
    2 BCCA capsules (post workout)
  • poruchikoporuchiko Posts: 119
    June 25, 2015 Workout

    Warm up - 10 mins

    Circuit training x 2 sets

    Lateral Agility ladder drill + Box Jumps - 1 min
    Rope Slam - 1 min
    Tire Flip - 1 min
    V-Cone Drill - 1 min
    Plate Rotation to Wood Chop - 1 min

    Rest 2 mins after 1st set then repeat.
    2 BCAA capsules (40 mins before workout)
    1 scoop whey protein shake (during workout)
    1 scoop whey protein shake (post workout)
    2 BCCA capsules (post workout)
  • poruchikoporuchiko Posts: 119
    June 28, 2015

    Warm Up - 10 mins

    1st Set

    Single leg shuffle + Ickey shufffle Ladder drill - 3mins
    Renegade Row - 3 mins
    Dumbbell Lunges - 3 mins
    Medicine ball Pass Squat - 3 mins
    Stationary Jog - 3 mins

    Rest: 2 mins

    2nd Set:
    Side Straddle Hop Agility Ladder Drill + Box Jumps - 1 min
    Rope Slam - 1 min
    Monkey Bars - 1 min
    Kettlebell Lateral Swings - 1 min
    Deadlift - 1 min
    Bear Crawl - 1 min

    Supplements taken:
    2 BCAA capsules (20 mins before workout)
    1 scoop whey protein shake (during workout)
    1 scoop whey protein shake (post workout)
    2 BCCA capsules (post workout)
  • poruchikoporuchiko Posts: 119
    June 30, 2015

    Warm Up - 10 mins

    1st Circuit Set

    TRX Pull Ups - 3 mins
    Sumo Get Up - 3 mins
    Alternating Dumbbell Lunges - 3 mins
    Dumbbell Woodchop - 3 mins
    Russian Twist - 3 mins
    Tire Run - 3 mins

    Rest 3 mins

    2nd Circuit Set

    Ickey Shuffle Ladder Drill - 2 mins
    Inverted Row Bridge Position - 2 mins
    Dumbbell Romanion Deadlift - 2 mins
    Goblet Squats - 2 mins
    Push up + Dumbbell Rollout - 2mins

    Rest 5 mins

    3rd Circuit Set
    Overhead Plate Press - 10 reps
    Overhead Plate Tricep Extension - 10 reps
    Plate Halo - 10 reps
    Plate Wood Chops - 10 reps on each side
    Shoulder Plate Pulls - 10 reps

    Supplements taken:
    2 BCAA capsules (20 mins before workout)
    1 scoop whey protein shake (during workout)
    1 scoop whey protein shake (post workout)
    2 BCCA capsules (post workout)
  • badass_vinchbadass_vinch Posts: 4,462A-Class
    poruchiko wrote:
    June 25, 2015 Workout

    Warm up - 10 mins

    Circuit training x 2 sets

    Lateral Agility ladder drill + Box Jumps - 1 min
    Rope Slam - 1 min
    Tire Flip - 1 min
    V-Cone Drill - 1 min
    Plate Rotation to Wood Chop - 1 min

    Rest 2 mins after 1st set then repeat.
    2 BCAA capsules (40 mins before workout)
    1 scoop whey protein shake (during workout)
    1 scoop whey protein shake (post workout)
    2 BCCA capsules (post workout)

    Ayos tong circuit mo bro, pero kung ako sayo put some weight lifting into the mix if you really want to have the GSP look. Some bench press, pullups, squats, DL minsan, OHP, some rowing. Yung ganyang circuit kasi maikli ang progression dyan. I'll give you 2 months malamang hindi ka na pawisan dyan kahit damihan mo yung circuit menu, sets, shorter time, shorter rest periods. Unlike weightlifting na may measurable progression. I'm not saying na magswitch ka totally sa weights, INCLUDE mo lang.

    live&dieNATURAL

  • poruchikoporuchiko Posts: 119
    poruchiko wrote:
    June 25, 2015 Workout

    Warm up - 10 mins

    Circuit training x 2 sets

    Lateral Agility ladder drill + Box Jumps - 1 min
    Rope Slam - 1 min
    Tire Flip - 1 min
    V-Cone Drill - 1 min
    Plate Rotation to Wood Chop - 1 min

    Rest 2 mins after 1st set then repeat.
    2 BCAA capsules (40 mins before workout)
    1 scoop whey protein shake (during workout)
    1 scoop whey protein shake (post workout)
    2 BCCA capsules (post workout)

    Ayos tong circuit mo bro, pero kung ako sayo put some weight lifting into the mix if you really want to have the GSP look. Some bench press, pullups, squats, DL minsan, OHP, some rowing. Yung ganyang circuit kasi maikli ang progression dyan. I'll give you 2 months malamang hindi ka na pawisan dyan kahit damihan mo yung circuit menu, sets, shorter time, shorter rest periods. Unlike weightlifting na may measurable progression. I'm not saying na magswitch ka totally sa weights, INCLUDE mo lang.
    Sir @badass_vinch, yun po ang plan ko po kapag mejo gamay ko na circuit training, sa ngayon kasi medyo hirap pa rin ako. hehe.. medyo may hilo pa rin minsan at naghahabol sa hininga pagtapos, mahina po kasi cardio ko sa ngayon at improper breathing ang issue ko rin po. kaya ako nahihilo. Pero kahit pano ramdam ko na nag iimprove na cardio ko. Pag gamay na po ng katawan ko sasamahan ko na po sya ng weightlifting as you suggested and sir nrg500.

    Ang mali ko lang din po kasi di ko pala nalolog yung bigat ng mga ginagamit ko. hehe.

    Salamat Sir Badass_Vinch sa suggestion. :D
  • badass_vinchbadass_vinch Posts: 4,462A-Class
    Kakapusin ka talaga hininga sa circuit bro. Normal yun. May certain level of conditioning naman tayo lahat so kahit sino hihingalin pa din depende sa intensity. Tsaka sa weights iba ang attack, hindi ka dapat hinihingal (aerobic versus anaerobic).

    live&dieNATURAL

  • poruchikoporuchiko Posts: 119
    Kakapusin ka talaga hininga sa circuit bro. Normal yun. May certain level of conditioning naman tayo lahat so kahit sino hihingalin pa din depende sa intensity. Tsaka sa weights iba ang attack, hindi ka dapat hinihingal (aerobic versus anaerobic).

    Kaso problema ko talaga sir @badass_vinch yung pagpipigil ng hininga kapag nanggigil. hehe.. kahit nung nagbubuhat ako. wala akong proper breathing. Pero yun nga po unti unti kong inaayos sana.
  • badass_vinchbadass_vinch Posts: 4,462A-Class
    Ako din kasi ganyan hangang ngayon. Sakit ko nga minsan yung nakahold pa yung breath pag explosive reps. Pero try mo yung tempo na controlled and strict for sure mas steady ang breathing mo dun.

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,462A-Class
    Ako din kasi ganyan hangang ngayon. Sakit ko nga minsan yung nakahold pa yung breath pag explosive reps. Pero try mo yung tempo na controlled and strict for sure mas steady ang breathing mo dun.

    live&dieNATURAL

  • poruchikoporuchiko Posts: 119
    Ako din kasi ganyan hangang ngayon. Sakit ko nga minsan yung nakahold pa yung breath pag explosive reps. Pero try mo yung tempo na controlled and strict for sure mas steady ang breathing mo dun.

    Will do that sir badass_vinch. Thanks for the suggestion :D
  • nrg500nrg500 Posts: 1,235B-Class
    Saan galing yang program mo ? Sa "personal trainer" ng kilalang commercial gym ?

    Palitan mo yang program mo kung gusto mo talaga ng ripped athletic physique. Walang magic workout or magic diet para sa goal mo. Build muscle then reduce excess body fat. You'll build more muscle by getting strong and you get strong by lifting heavy.

    Get strong in these lifts and you'll notice big changes in your physique

    bench press
    overhead press
    pull ups
    rows
    squat and/or leg press
    deadlift (conventional, sumo, or semi-sumo)


    Focus on improving your diet. Eat whole food and lots of vegetables
  • poruchikoporuchiko Posts: 119
    nrg500 wrote:
    Saan galing yang program mo ? Sa "personal trainer" ng kilalang commercial gym ?

    Palitan mo yang program mo kung gusto mo talaga ng ripped athletic physique. Walang magic workout or magic diet para sa goal mo. Build muscle then reduce excess body fat. You'll build more muscle by getting strong and you get strong by lifting heavy.

    Get strong in these lifts and you'll notice big changes in your physique

    bench press
    overhead press
    pull ups
    rows
    squat and/or leg press
    deadlift (conventional, sumo, or semi-sumo)


    Focus on improving your diet. Eat whole food and lots of vegetables

    Sir @nrg500, every session kumbaga may "Circuit of the Day" na gawa nung mga trainers po dun sa pinag woworkout ko, maliit na gym lang po siya dito sa min, and yung mga trainers legit naman po, i think, kasi mga juijitsu practioner, muay thai fighter, at may MMA fighter din po although URCC nga lang po. hehe. Sabi nila parang more on functional fitness yung goal ng workouts. Pero ayun nga po unti-unti ko ng sinasamahan ng mga suggested nyo. gaya kagabi po nag pull ups na ako uli. hehe. Minsan may kasamang deadlifts naman po yung workout pero yun nga po bihira lang.

    And yep! Diet po talaga. sinisimulan ko na rin po magcompute ng macros ko. Salamat po talaga sa inputs nyo. :D
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