Journal ni totoy
fireparty
Posts: 34
17yrs old and 5'9
So 2 months na po ako nagbubuhat ngayon. Sinusunod ko yung routine na nilagay ko sa workout program (BLSS). Kailangan ko po ng tulong nyo kasi clueless talaga ako about nutrition. Parang wala nga pong nangyari sa pagbubuhat ko ng 2 months. Mas tumaba pa ata ako LOL!
Di ko rin alam kung ano ang susundin ko whether to cut or bulk, kasi iba iba sinasabi sakin ng mga kaibigan ko.Eto po yung log ko. Ngayong January lang ako nag record. Yung 1 month of lifting ko basta buhat lang ng mabigat para sakin. Tapos yung nutrition ko naman basta kain lang ng kain ng healthy foods. basta iniiwasan ko yung mga fast foods, junk food, at sodas.
Squat Bar only
w/ 10kg
w/ 20kg -
Bench
Bar only
w/ 10kg
w/ 20kg -
Chin
Did all 20
Bent over barbell row
Did all 3x5 w 30lbsJanuary 6 (BLSS routine)
Squat - 50kg
Bench - 30kg
Pullup - did all 20
Bent over barbell row - 35lb
Seated Cable row - 45kg
Bicep work - Buhat lang buhat hanggang mafeel ko yung parang soreness.January 7
Front Squat - 40kg
Military Press - 30lb
Deadlift - 50kg
Dips - Dips lang ng dips hanggang di na kaya.
Tricep work - ^same
Thursday January 9 (I failed LOL)
Squat - 55kg
Bench - 35kg
Pull up - did all 20 (bodyweight)
Row - 35lb
Cable - done
Bicep - done
So yeah, there was a guy squatting and we took turns. What happened is he is squatting 60kg then after him I tried to squat it!! and what happened? I phucked my back, the bar almost rolled on my neck. Deym it hurt brahs. I just removed 5kg then continued to squat even though I can feel the pain in my lowerback since I want to finish it lol.
The lowerback pain continues ( 3 consecutive rest day to recover)
January 10 (Friday) - I can feel a very weird feeling on my lowerback. Pain when sitting and standing!!
Me and my Father went out to try a restaurant. Ordered all the food I want (chicken, steaks, pastas, pancakes, and different stuffs) Just ate what I want that day since i think it will help my lower back to heal it faster.
January 11 - Rest (the pain is easing)
January 12 - Rest ( gym is closed on sunday)
January 13
Front squat - 40kg (still stuck since I cant fix my form, the bar is always slipping. Any tips?
MP - 25kg
DL - 60kg
Dips - Did all 20 with 15kg on my belt
Tricep - Just did it until I feel pain in my tricep
January 14
My birthday! Nagpunta lang sa saisaki at lumamon ng madami. Haha
January 15
Squat - 60kg
Bench - 40kg
Pullup - done
Row - 40kg
Bicep - Did hammer curls.
Jan 16
FS - 40kg 3x5
MP - 30kg 3x5
DL - 65kg 1x5
Jan 17
Squat - 65kg 3x5
Bench - 40kg 3x5
Row - 40kg 3x5
Jan 18 - ARMSS day!
Biceps
Hammer curl - 3x8
ez bar curl - 3x8
dumbbell curl - 3x8
Tricep
Dips - 3 sets till failure
Bench dip with 15kg - 3x12
cable pushdown - 35kg 3x8
Jan 20
Did back squat instead of front squat - 70kg
MP - 30kg
DL - 65kg
Dips - with 15kg
Jan 21
Squat - 70kg
Bench - 40kg
Row - 40kgJan 23
FS - 60kg
MP - 30kg
DL - 75kg
Jan 25 (tumaas din yug bench pagkatapos ma stuck ng 3 session)
Squat - 75kg
Bench - 45kg
Row - 43kgMay progress po ba in 2 months? Eto po pictures.
Before photo
http://forum.bodybuilding.com/attachment.php?attachmentid=6488781&d=1387954807
http://forum.bodybuilding.com/attachment.php?attachmentid=6488791&d=1387954941
After 2 months. Taken right now
https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-prn1/v/t34/551330_735066926518196_1101597845_n.jpg?oh=7fb9a872997122a3104ace6e8d62ee7d&oe=52E6B440&__gda__=1390839105_cbaddf70e0cc7825bf7ae42e1464dabc
https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-prn2/v/t34/1555390_735066966518192_252670668_n.jpg?oh=3ed5138836e922a8fc58441db98cac3e&oe=52E6C2DB&__gda__=1390827125_0002e24bc78f31cf66e6eb94144ff2e7
https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-prn2/v/t34/1558374_735067039851518_1517705838_n.jpg?oh=80fa9e8f02e202009b6293c297badb94&oe=52E6A2F7&__gda__=1390844280_bdb063c1c12d04987d2a36f5642aced8Advice naman po mga master kung ano ang dapat kong gawin sa ngayon!
So 2 months na po ako nagbubuhat ngayon. Sinusunod ko yung routine na nilagay ko sa workout program (BLSS). Kailangan ko po ng tulong nyo kasi clueless talaga ako about nutrition. Parang wala nga pong nangyari sa pagbubuhat ko ng 2 months. Mas tumaba pa ata ako LOL!
Di ko rin alam kung ano ang susundin ko whether to cut or bulk, kasi iba iba sinasabi sakin ng mga kaibigan ko.Eto po yung log ko. Ngayong January lang ako nag record. Yung 1 month of lifting ko basta buhat lang ng mabigat para sakin. Tapos yung nutrition ko naman basta kain lang ng kain ng healthy foods. basta iniiwasan ko yung mga fast foods, junk food, at sodas.
Squat Bar only
w/ 10kg
w/ 20kg -
Bench
Bar only
w/ 10kg
w/ 20kg -
Chin
Did all 20
Bent over barbell row
Did all 3x5 w 30lbsJanuary 6 (BLSS routine)
Squat - 50kg
Bench - 30kg
Pullup - did all 20
Bent over barbell row - 35lb
Seated Cable row - 45kg
Bicep work - Buhat lang buhat hanggang mafeel ko yung parang soreness.January 7
Front Squat - 40kg
Military Press - 30lb
Deadlift - 50kg
Dips - Dips lang ng dips hanggang di na kaya.
Tricep work - ^same
Thursday January 9 (I failed LOL)
Squat - 55kg
Bench - 35kg
Pull up - did all 20 (bodyweight)
Row - 35lb
Cable - done
Bicep - done
So yeah, there was a guy squatting and we took turns. What happened is he is squatting 60kg then after him I tried to squat it!! and what happened? I phucked my back, the bar almost rolled on my neck. Deym it hurt brahs. I just removed 5kg then continued to squat even though I can feel the pain in my lowerback since I want to finish it lol.
The lowerback pain continues ( 3 consecutive rest day to recover)
January 10 (Friday) - I can feel a very weird feeling on my lowerback. Pain when sitting and standing!!
Me and my Father went out to try a restaurant. Ordered all the food I want (chicken, steaks, pastas, pancakes, and different stuffs) Just ate what I want that day since i think it will help my lower back to heal it faster.
January 11 - Rest (the pain is easing)
January 12 - Rest ( gym is closed on sunday)
January 13
Front squat - 40kg (still stuck since I cant fix my form, the bar is always slipping. Any tips?
MP - 25kg
DL - 60kg
Dips - Did all 20 with 15kg on my belt
Tricep - Just did it until I feel pain in my tricep
January 14
My birthday! Nagpunta lang sa saisaki at lumamon ng madami. Haha
January 15
Squat - 60kg
Bench - 40kg
Pullup - done
Row - 40kg
Bicep - Did hammer curls.
Jan 16
FS - 40kg 3x5
MP - 30kg 3x5
DL - 65kg 1x5
Jan 17
Squat - 65kg 3x5
Bench - 40kg 3x5
Row - 40kg 3x5
Jan 18 - ARMSS day!
Biceps
Hammer curl - 3x8
ez bar curl - 3x8
dumbbell curl - 3x8
Tricep
Dips - 3 sets till failure
Bench dip with 15kg - 3x12
cable pushdown - 35kg 3x8
Jan 20
Did back squat instead of front squat - 70kg
MP - 30kg
DL - 65kg
Dips - with 15kg
Jan 21
Squat - 70kg
Bench - 40kg
Row - 40kgJan 23
FS - 60kg
MP - 30kg
DL - 75kg
Jan 25 (tumaas din yug bench pagkatapos ma stuck ng 3 session)
Squat - 75kg
Bench - 45kg
Row - 43kgMay progress po ba in 2 months? Eto po pictures.
Before photo
http://forum.bodybuilding.com/attachment.php?attachmentid=6488781&d=1387954807
http://forum.bodybuilding.com/attachment.php?attachmentid=6488791&d=1387954941
After 2 months. Taken right now
https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-prn1/v/t34/551330_735066926518196_1101597845_n.jpg?oh=7fb9a872997122a3104ace6e8d62ee7d&oe=52E6B440&__gda__=1390839105_cbaddf70e0cc7825bf7ae42e1464dabc
https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-prn2/v/t34/1555390_735066966518192_252670668_n.jpg?oh=3ed5138836e922a8fc58441db98cac3e&oe=52E6C2DB&__gda__=1390827125_0002e24bc78f31cf66e6eb94144ff2e7
https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-prn2/v/t34/1558374_735067039851518_1517705838_n.jpg?oh=80fa9e8f02e202009b6293c297badb94&oe=52E6A2F7&__gda__=1390844280_bdb063c1c12d04987d2a36f5642aced8Advice naman po mga master kung ano ang dapat kong gawin sa ngayon!
Comments
Muscles won't built over a month imho
Put in the time and effort for sure the results will come just be patient.
bodybuilding is a lifestyle
Tulungan na kita i'll translate this for totoy
"First try to be patient, and the results will come. Watch your diet and be smart in your training, for you to be able to progress towards your goal, body composition wise. IMHO
Bodybuilding is a lifestyle"
yan
You eat in a slight surplus +200/300 ka during workout days tapos on a rest days mo nasa -200 or maintenance level ka lang
para malaman mo yan, alamin mo muna yung BMR mo para malaman mo kung ilan yung caloric maintenance mo.
learn to count your food what you eat para good ang gainz!
Wag ka matakot na tumaba dahil nagbubuhat ka, not unless priority mo maging bummer..
It's all in your mind brader from anader mader
Sir ok na po ba kung mag change routine na ako ng pang bodybuilding? Or mag stick muna ako sa program.
Ganun pa din sir. Pero hindi na katulad ng dati na eat all you can lang ako ng ganun. Binawasan ko lang.
wala naman mali dito ah? mas okay nga to e at mas madami mas ayos!
BB or strength lifting won't matter sa ngayon sayo, try mo for 3-6 months with nutrition in check at adhere mo lang ng maayos yung routine m o and see for yourself your gainz. Just train hard and eat big
Galing din ako sa 5x5 tapos nag RPT pero katawan ko to, medyo malabo sa goal pero as long as nakikita ko yung satisfaction na may gainz ako okay lang ako. hehe Matigas ulo ko hehe titigil ko na lang pag wala na napapala ako after some months, dun ako magpapalit
Squat - 70kg 3x5
MP - dumbbell ginamit ko instead na barbell andami kasing tao, 10 kg each side
DL - Di ko nagawa (punong puno talaga yung gym, tagal kong naghihintay)
Jan 30
Squat - 75kg
Bench - binaba ko sa 40kg, sabog sabog na kasi yung form ko sa 45kg haha!
Row - binaba ko din sa 25kg instead na 30kg kasi form>weight!!!
February 1
Squat - 80kg
MP - 25kg
DL - 80kg for 2 rep, di ko na tapos kasi punit na yung balat ko!! San po pwede bumili ng lifting straps?Mga boss! need ko po ng advice nyo, kasi di po consistent yung mga weight na nabubuhat ko. Minsan kaya ko ng mataas na weight tapos may mga araw na bigla nalang ako nahihirapan buhatin kaya binababa ko yung weight.
Katulad ng jan 23 MP ko is 30kg ngayon 25kg tapos hirap na hirap pa ako kanina!