abs coming soon :)

markysanmarkysan Posts: 46
in Personal Journals
Tuloy-tuloy sa pagbuhat :sport:
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  • markysanmarkysan Posts: 46
    **Comparison**

    May 2012
    jr5xtc.jpg
    ravkll.jpg

    September 2014
    es59on.jpg
    indfzt.jpg
    5ey9w0.jpg
  • milksworthmilksworth Posts: 3,130
    mid section got smaller! congrats! keep it up!
  • XbrainXgainXbrainXgain Posts: 818
    May noticeable change sa biceps and chest. :) good job!
  • markysanmarkysan Posts: 46
    thanks Milksworth and XbrainXgain, I got my inspiration to hit the gym when I bumped to this forum.. :)
  • monching11monching11 Posts: 7,273
    yeah, noticeable na yung changes sa arms and chest and lost a lil bit of fat sa midsection! welcome to PBB btw!
  • markysanmarkysan Posts: 46
    thanks monching11, appreciate it.

    May question ako, mahina pa lang kasi ako so magagaan pa lang mga binubuhat ko pero para sakin mabigat na yun. Ano ba mas okay, yun kaya lang na weight para ma complete yun set o mabigat then magpa spot?
  • ProlevelzProlevelz Posts: 1,162
    hinay-hinay lang - aabot ka rin nyan. wag kang mag madali, unless if sasali ka ng contest....

    ganyan din ako dati.... magaan lang muna hanggat kaya ko na - aiming for more na ako,.. lift more and dont forget to rest... rest... rest...
  • markysanmarkysan Posts: 46
    Thanks prolevelz. Satisfied naman ako sa progress ko, nakaka inggit lang kung minsan kasi ang lalakas na ng mga nakaka sabay ko. Hehe. Tuloy-tuloy lang, makakarating din ako dun. :-D
  • ProlevelzProlevelz Posts: 1,162
    Tuloy-tuloy lang, makakarating din ako dun. :-D
    ok thats a good mindset... :smile:
  • allen101allen101 Posts: 5,102
    O, mas mabilis pa progress mo kaysa sakin e!
    Tuloy tuloy mo lang bro.
    :smile:
  • DSmallDivideDSmallDivide Posts: 4,565
    markysan wrote:


    May question ako, mahina pa lang kasi ako so magagaan pa lang mga binubuhat ko pero para sakin mabigat na yun. Ano ba mas okay, yun kaya lang na weight para ma complete yun set o mabigat then magpa spot?

    ok lang mag pa spot, pero ang spot na to is just simply helping you unrack and rack the bar when your reaching failure, but help w/ the entire lift? nah! thats not proper spotting, also about the poundage it should be heavy enough depending on the reps per set you are targeting w/ your program. like if your target it 5-7 reps per set, load a weight that you can make at least 5 reps out of it.
  • markysanmarkysan Posts: 46
    I'm doing 3sets of 8 reps. Usually I'm struggling to complete the 3rd set. This happens when I'm doing flat and inclined bench press. Dito ako mahina, any advice?
  • Mighty_OakMighty_Oak Posts: 3,940
    Do 5x5.
  • markysanmarkysan Posts: 46
    Thanks mighty_oak, mukhang maganda nga yun 5x5, just read it sa archieve. Parang more of isolation exercises yun program ko. Okay lang ba yun pa din gawin ko then instead of 3-4 sets of 8, 5x5 ang gagawin ko?
  • markysanmarkysan Posts: 46
    Back day yesterday. I did the following:
    Barbell bent-over row
    Close grip pulldown
    Bumbbell bent-over row
    Lateral pulldown
    Cable straight arm pulldown

    I also duscussed sa gym instructor na naggu-guide sakin yun suggestion ni mighty_oak na 5x5. Pero sabi nya wag muna. Stick daw muna ko sa ginawa nyang program until may pondo na (strength).
  • monching11monching11 Posts: 7,273
    ^It's up to you which you will follow. Sayang naman yung suggestions sayo if di naman nasusunod. 5x5 won't be popular if it didn't worked wonders
  • KyzackKyzack Posts: 1,088
    monching11 wrote:
    5x5 won't be popular if it didn't worked wonders

    apir
  • markysanmarkysan Posts: 46
    Okay lang ba na stick ako sa program then yun concept ng 5x5 ang gagawin ko para sa set/reps?
  • allen101allen101 Posts: 5,102
    What do you mean by concept ng 5x5 ang gagamitin?

    Yung weight na ginagamit mo sa program mo ganun pa din tapos papalitan mo lang yung sets at reps to 5x5?
  • markysanmarkysan Posts: 46
    Ang naintindihan ko kasi sa 5x5 you'll increase yung weight na kaya mo by 5-10%. Then pag nakakaya mo na ulit gawin yun 5sets of 5reps add ka ulit. Tama ba? Currently may program ako na mostly isolation exercises, pwede ko ba i-continue yun at instead of 3-4sets of 8reps, gagawin kong 5x5.

    I tried it yesterday para sa shoulder day ko. I did the following

    Machine shoulder press
    Dumbbell lateral raise
    Bar upright row
    Rear lateral raise
    Shrug

    Surprisingly naincrease ko yun weight na binubuhat ko ng around 20lbs pag 5reps instead of 8reps ang gagawin ko.
  • DSmallDivideDSmallDivide Posts: 4,565
    stick w/ the program of 5x5 muna if your going to use its protocol, there is a reason why ganun ang structure nung program nya. it's kinda too early to be tweaking your programs at this stage since nasa process pa ng adaptation ang katawan mo pag dating sa tension sa weights. just saying. :)
  • ProlevelzProlevelz Posts: 1,162
    +1 sir DS....

    exactly....
  • allen101allen101 Posts: 5,102
    Ito magandang read tungkol sa 5x5.

    http://www.eclipsegym.com/forums/viewtopic.php?t=57

  • markysanmarkysan Posts: 46
    Thanks allen101, just started reading and it already caught my attention. Parang gusto ko kagad mag jump start sa 5x5. Hehe
  • allen101allen101 Posts: 5,102
    Np bro, sana nasagot na din yung mga tanong mo hehe.
  • markysanmarkysan Posts: 46
    did leg exercises last night

    Front Squat
    Ski Squat
    Machine Leg Press
    Machine Leg Curl
    Calf Raise

    nag-add ako ng 10lbs sa squat ko kaya di ako makalakad ng maayos ngayon, sakit ng legs ko.
    Naghahanap ako ngayon ng Personal Journals na naka 5x5 program. Planning to shift to 5x5, sana supportahan ako nung gym trainor na nagtuturo sakin (hindi ko naman sya personal trainor pero sinu-suportahan nya ko, he's making my programs)
  • ProlevelzProlevelz Posts: 1,162
    taga saan ka nga sir?

    kasi may GWO sila dito sa Pbb eh...
  • markysanmarkysan Posts: 46
    Sa Pampanga ako Prolevelz :)
  • ProlevelzProlevelz Posts: 1,162
    layo mo pala. pero mas malayo ako.... pwede ka sana sa GWO nila...
  • markysanmarkysan Posts: 46
    san ka ba sir? may alam ka ba na personal journal na naka 5x5?
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