My Road to a Healthy Lifestyle

Starting this journal to keep track on my diet and work out. Seeking your opinions as well.

Thanks!
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Comments

  • cheesmackcheesmack Posts: 257B-Class
    October 13, 2015

    Shoulders and Biceps

    Side Lateral Raise 12x3 10Kg
    Front Lateral Raise 12x3 10Kg
    Seated DB Shoulder Press 12 reps 15/15/20Kg
    Bent Over Lateral Raise 12x3 10Kg
    Standing DB Bicep Curls 12 reps 15/20/20
    Standing Hammer Bicep Curls 12 reps 15/20/20

    +20 Min Cardio

    Food after workout: Milk, 3egg whites, lettuce, tomato and steamed chicken breast.

    *Wasn't able to vary the weights. Dami tao sa gym, yung iba nagcocollect ng weights at di binabalik.
  • cheesmackcheesmack Posts: 257B-Class
    October 15, 2015

    Chest and Triceps

    Bench Press via Smith Machine 40/50/60 x8
    DB Incline 10/10/12.5 x12
    DB Flyes 7.5 12x3
    DB Press 10/12.5/12.5 12x3
    Incline Machine 12x3

    Standing triceps extension 7.5/7.5/10 x12
    Cable pull down 3x12

    +20 Min Cardio

    Food after workout: Milk, 3egg whites, lettuce, tomato and daing na bangus.
  • cheesmackcheesmack Posts: 257B-Class
    October 18, 2015

    Leg Day

    Smith Machine Squats 20/22.5/25 x5
    Front DB Squats 10/12.5/15 x8
    Leg Lunges 10/12.5/15 x8
    Seated Leg Curls
    Lying Leg Curls

    +20 Min Cardio

    Food after workout: Milk, 1 Whole Egg, 1 Egg White, lettuce, tomato and corned tuna

    PS:
    Kinda confused on how Smith Machine Squats should correctly be done. Been seeing many versions online.
  • cheesmackcheesmack Posts: 257B-Class
    October 20, 2015

    Chest and Triceps

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

    Standing triceps extension 7.5/10/12.5 x12
    Triceps Kickback 7.5/7.5/10 x16

    No Cardio

    Food after workout: 3egg whites, lettuce, tomato and steamed chicken.
  • cheesmackcheesmack Posts: 257B-Class
    October 22, 2015

    Shoulders and Biceps

    Side Lateral Raise 12x3 10
    Front Lateral Raise 12x3 10
    Seated DB Shoulder Press 12 reps 10/12.5/15
    Seated delt row elbows out 12x3 12.5
    Standing DB Bicep Curls 12x3 15
    Standing Hammer Bicep Curls 12x3 7.5
    Shoulder Shrugs via Smith Machine 20/22.5/25

    No Cardio

    Food after workout: 3egg whites, lettuce, and steamed chicken breast.
  • cheesmackcheesmack Posts: 257B-Class
    October 25, 2015

    Leg Day

    Front DB Squats 10/12.5/15 x8
    Leg Lunges 10/12.5/15 x8
    Seated Leg Curls
    Lying Leg Curls

    +20 Min Cardio

    Food after workout: Milk, 4 Egg Whites, Chicken Tinola.

    PS: Wasn't able to do Smith Machine Squats dahil may nanirahan na sa Smith Machine. :/
  • cheesmackcheesmack Posts: 257B-Class
    October 27, 2015

    Chest and Triceps

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

    Standing triceps extension 7.5/10/12.5 x12
    Triceps Kickback 7.5/7.5/10 x16

    No Cardio

    Food after workout: 3egg whites, lettuce, tomato and steamed chicken.
  • cheesmackcheesmack Posts: 257B-Class
    October 27, 2015

    Chest and Triceps

    Db incline 12.5/12.5/15/15/15 12/12/10/10/8
    Db press 12.5/12.5/12.5/12.5/15 12/12/12/12/10
    DB Flyes 7.5 12x3
    Machine incline press
    Machine press

    Sobrang hina ko na pagdating sa machine incline at bench press. Medyo nakakaramdam na rin ako ng sakit sa balikat at siko. :(

    Standing triceps extension 15/15/15 x12
    Triceps Kickback 7.5/10/10 x12
    Cable pull down

    No Cardio

    Food after workout: 5 whites, lettuce, tomato and steamed chicken.
  • cheesmackcheesmack Posts: 257B-Class
    October 29, 2015

    Shoulders and Biceps

    Side Lateral Raise 12x3 5
    Front Lateral Raise 12x3 5
    Seated DB Shoulder Press 12,12,8,6,6 reps 10/12.5/15
    Seated delt row elbows out 12/12/12 10/12.5/12.5
    Standing DB Bicep Curls 12x3 10
    Standing Hammer Bicep Curls 12x3 10
    Shoulder Shrugs via Smith Machine 20/22.5/25
    Deadlifts

    No Cardio

    Food after workout: 5 egg whites, lettuce, and steamed chicken breast.

    Di ko alam pero parang ang hina ko this routine. Iniisip ko dahil baka di pa ako gaano nakakarecover nung nagchest/tri 2 dats ago or gutom ako nung nagbubuhat.

    Bawi ako on next shoulder day.
  • cheesmackcheesmack Posts: 257B-Class
    3rd day na walang workout. Tuesday pa magkakachance to go to gym. Gahh! Feels like forever.
  • bundesheerbundesheer Posts: 208B-Class
    Baka kulang ka ng carbo bro kaya ka nanghihina,lettuce lang ang carbo mo sa post wo meal mo,kain ka ng rice o kamote or dagdagan mo ng carbohydrates yung meal mo.
  • cheesmackcheesmack Posts: 257B-Class
    bundesheer wrote:
    Baka kulang ka ng carbo bro kaya ka nanghihina,lettuce lang ang carbo mo sa post wo meal mo,kain ka ng rice o kamote or dagdagan mo ng carbohydrates yung meal mo.

    Sorry bro, naconfuse ako. Carbs ba o calories ang kulang? Iniisip ko kasi dinner na kaya light na lang din kinakain ko. Prior to workout naman, may rice and bread ako for breakfast and lunch. Kulang kaya yung carbs intake ko? Di na kasi ako comfortable sa belly area ko kaya nagbawas talaga ako ng carbs, specifically rice.

    Thanks sa inputs bro. Really need everyone's help on this. :)
  • BANEBANE Posts: 1,927C-Class
    @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.
  • AestecniquesAestecniques Posts: 487C-Class
    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
  • cheesmackcheesmack Posts: 257B-Class
    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.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    lettuce, tomato, eggs and chicken breast. Ang sexy naman ng post WO meal mo.

    live&dieNATURAL

  • cheesmackcheesmack Posts: 257B-Class
    lettuce, tomato, eggs and chicken breast. Ang sexy naman ng post WO meal mo.

    Haha! Yun nga kasi. Dinner time. My mindset is dinner na naman so di kailangan ng as in heavy meal. I usually finish at 10pm from 8-8:30pm start. Plus the fact na i ate anything during the day. I tried to be as picky as possible. Meaning less oil/fat and lagi with vegetables yung kinakain ko.
  • cheesmackcheesmack Posts: 257B-Class
    Also, busog na ako sa tomato, lettuce, chicken breast, and eggs na yan.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    cheesmack wrote:
    lettuce, tomato, eggs and chicken breast. Ang sexy naman ng post WO meal mo.

    Haha! Yun nga kasi. Dinner time. My mindset is dinner na naman so di kailangan ng as in heavy meal. I usually finish at 10pm from 8-8:30pm start. Plus the fact na i ate anything during the day. I tried to be as picky as possible. Meaning less oil/fat and lagi with vegetables yung kinakain ko.

    You can be picky but flexible at the same time. Nothing wrong with those food, sexy nga diba kasi that's what you'll see in fitness and health magazines. I just find lettuce too expensive. Sexy lang tignan pero minimal benefit. Magkangkong ka nalang hehe

    live&dieNATURAL

  • AestecniquesAestecniques Posts: 487C-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.
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