200 days
juneG
Posts: 164
Sana makagain ako ng muscle di ko kasi alam kung bakit biglang di nako makagain ng muscle e sinusunod ko naman mga nababasa ko dito mga isang taon nako nagbubuhat nahihiya na nga ko kasi wala naman gano nagbabago parang niloloko ko lang sarili ko
Sana first step na tong paggawa ko ng journal sa pagbabago at sana matulungan nyo ko salamat.
****Nov 2012 ako nagsimula mag gym.
***Nung bata ko mataba ako tapos nagpapayat ako nung mga 15 yrs old tapos pumayat ako.
***Goal komadagdagan muscle sa arms, traps,lower chest, and upper abs.
mawala chest fats ko.
After 62 days, no changes
Top before|| bottom after
Sana first step na tong paggawa ko ng journal sa pagbabago at sana matulungan nyo ko salamat.
****Nov 2012 ako nagsimula mag gym.
***Nung bata ko mataba ako tapos nagpapayat ako nung mga 15 yrs old tapos pumayat ako.
***Goal komadagdagan muscle sa arms, traps,lower chest, and upper abs.
mawala chest fats ko.
After 62 days, no changes
Top before|| bottom after
Comments
post ka more details, pics, para magka-idea mga guru dito kung ano ang dapat i-apply sayo.:sport:
Make your own journal ng malaman natin kung bat ka walang gainzzz as you say.
Mahirap kasing panay basa lang sa dami ng info malilito ka kung san ba dapat ang way na sundan mo brah.
Hope we can help you make better progress whatever your goals maybe.
post pics bro. mataas naman lifting stats mo e. baka feeling mo lang yan
journal na niya to master.heheheh ang tipid kasi sa details kaya nagmukhang introduction!
just dont give up.
Back shoulder tris
In order:
Db seated press 20,20 lbsx15* 30,30 lbsx12 *50,50 lbsX10
Standing press 30lbsx15*40lbsx12*50lbsx12
Bb row 70lbsx15*90lbsx12*100lbsx12
T bar row 70lbsx12*90lbsx10*90lbsx10
One hand Db row 45lbsx15*45lbsx15*50lbsx12
Cable row 80lbsx10-12 3 sets
Lat pull down 90lbsx8-10 3 sets
Close grip pull down 90lbsx8-10 3 sets
**yung ibang ginawa kong isolation exercise para aa triceps at shoulder di ko nalagay
****salamat po sa mga reply nyo na appreciate ko po.
.
Home workout lang, abs
Plank,crunch,hanging leg raise
4sets
Push ups
15-20
16sets
Barbell 21's
30lbs
3 sets
Db hummer curl
20lb
10reps
3 sets
Full Rest
Legs
Bb Squat
1 70lbs 12
2 100lbs 10
3 100lbs 8
4 110lbs 6; di na gano full squat namulikat legs ko
Db stiff deadlift
1 30lbs 12
2&3 50lbs 10
Leg press
1 100lbs 15
2&3 170 10
Db Standing calves raise
1 30lbs 20
2&3 50lbs 15
Leg curl
1 35lbs 12
2 45lbs 10
3 45lbs 8
Leg press calve raise
1,2&3 170 15
Leg extension
1 45lbs 12
2 80 lbs 15
3 80 lbs 12
Chest/bi's
benchpress
90 12
100 10
120 8
incline
90 10
100 8
120 6 w/spot
decline
80 15
100 10
100 9
dumbbell inclined
40 12
45 12
50 9
standing curve bar curl
30 12
40 10
50 8
incline curl
10 12
10 10
10 10
db preacer curl
15 12
20 12
25 10
hummer curl
20 10
20 10
20 10
Rest day
Full Rest day.
Day 12
Back/shoulder
deadlift
100 10
140 10
160 8
180 4
pull ups
10
8
7
standing military press
40 10
60 10
70 8
80 4
barbell row
80 12
100 12
110 8
120 5
db seated press
35 12
40 10
45 8
db row
40 12
50 12
50 10
close grip bpress
40 15
70 12
80 8
80 8
legs / bi's
squats
70 10
100 10
110 8
130 5
leg curl
3sets
leg press
3sets
leg press calves
3sets
leg extension
3sets
lunges
2sets
bi's
bb curl
30 12
40 10
50 8
preacher curl
3sets
hummer curl
3sets
db curl
3sets
Noticeable naba yun??
Pero based sa side bar mo sa meal plan/diet na "di pa maayos" at Workout Program tab malabo labo yan na may makita kang pagkaka-iba in 90 days.
Nung 17 years old ako (199x):
Unang subok ko mag gym. After three weeks of 5 days consecutive training (kasi summer nun), sabi nung kapitbahay namin na may crush sa akin lumalapad daw ang braso ko. hehehe (noob gains btw)
either totoo yun or binobola lang ako. hehehehe after a month, tumigil ako ng matagal kasi nasasacrifice yung "computer games" life ko hehehehe
Day 15
Abs bi's
Hanging leg raise>crunches>plank
5 sets
Bi
21's
3 sets
Concentrate
2 sets
Db curl
2 sets
Day 17
push ups
**may bag sa likod medyo mabigat
15 reps 3 sets
10 reps 5sets
**walang bah
15 reps 5 sets
140 push ups total
di makagym sakit ng ulo.
Day 19 back/bi's
Pull ups
10 reps 6 sets
8 reps 4 sets
21's 3sets
Curl 3sets
Db curl 3sets
Legs/shoulder
Squats
100 10
100 8
120 6
130 5 may konti sigaw
Db stiff DL
3sets
Leg press
4sets
Leg press calves
3sets
bb shoulder press
40 15
70 10
Db press
3sets
Leg extension
3sets
Arnold press
3sets
day 22 chest/tri's
bench press
100 10
110 8
120 8
130 6 *last 2 reps 2-3inch above the chest yung baba ng bar *natatakot ako ibaba ng todo kasi no spot
130 4 *last 1 reps 2-3inch above the chest yung baba ng bar
bpress declined
3sets
db inclined
40 10
50 8
50 7
dips bw
10reps 4 sets
pullover
3sets
Inclined flies
3sets
close grip bpress
3sets
lying tri's extension
12reps 3sets
tri's kickback
12reps 3sets
back/bi's
deadlift
100 10
140 8
170 6
180 6
200 2
wide grip pullup bw
8
7
6
bb rows
100 12 3sets
pull down close grip
3 sets
db rows
3sets
Seated cable row
3 sets
bb curl
hummer curl
concentrate
3sets