Skinny Faaaat
Okayyy, nkapag decide na ako gumawa ng journal para ma track ko yung workout ko. Lagi ko kasing nakakalimutan kung ano ba yung workout ko nung mga nakaraang araw e hahaha.
Almost 4 months na din ako nung nag simula mag gym. July 18 to be exact. Nung first month ko I do split workout routines. Wala pa kasi akong masyadong alam nu'n kaya halos lahat ng workout ginagawa ko lalo na sa chest hahaha. So I start reading and learn the proper workout routine here in this forum.
I'm 20 yrs old, 5'4 and weighs about 53kg when I start lifting. I go to gym 3-4x a week.
Ito po yung program ko:
Chest & Tricep (1:15-1:30 hrs duration)
Shoulder & Traps(1:15-1:20 hrs duration)
Back & Bicep (1:15-1:30 hrs duration)
Nag cocompound exercise po ako every session. Like squats(During shoulder & traps), deadlift(back&bicep) and bench press during chest days ko. Any suggestions po for my workout routine? Salamat in advance
Comments
This is my pictures before(53kg) and after 3 months of working out
It will serve as my motivation para ipa-alala na mag sumikap ako para di na ako bumalik sa dating katawan ko hahaha.
this goes to show matira matibay kasi hindi ganyan kadali ang gains kahit pa noob gains sinasabi nila. pano nalang kaya yung nag paplateau na at yung many years na nag lilift. btw we are on the same baby months bro! keep em coming nice gains!!!
nag cricringe din ako pag may naririnig ako 1month lang daw mag gym ganda na daw katawan haha
Sino yun? Si sangoku? Hahahaha
welcome.....
November 10
Shoulder & Traps:
Squat 5x5
Military press 5x5
Side Lateral Raise 3x12
Dumbbell Shoulder Press 3x12
Barbell Shrugs 3x12
Upright Barbell Row 3x12
Abs exercises
H> @osb said:
Hahaha. Mag hahanap po ako.
Thank you po sir
Thank you po
Hehe oks. Good luck sir. Nga pala idownload mo to oh. Anjan na mga exercises per body part. Hehe
Yun! Thank you sir. Maliit kasi ang calves ko. Hindi ko sure kung tinatamaan ba yun ng squat. Kaya magiging useful ito
astig to ah. madownload nga. hehehe
Kumpleto haha. Dami pala pwede ko magawang exercise sa calves. I will apply it tomorrow.
welcome pala sir, tsaka good luck.
Thank you sir
i too have small calves, genetics
Pero at least po medyo proportioned siya. Anyways laki nyo po talaga sir troll. :O
November 11
Back & Bicep:
Deadlift 5x5
Pull ups 5x5(Nagulat ako nakaya ko na mag pull ups haha)
Dumbbell Arm Row 3x12
T-Bar Row 3x12
Lat Pulldown 3x12
Ez Bar Curl 4x8
Hammer Curls 3x12
Bicep Curls 3x12
I'm on my first week of 2kcals low carb high protein diet.(115g-180g protein,118g-188g carbs,76g-95g fat) So far so good, di naman affected yung lakas ko at feeling ko rin di na ako bloated every time.
Ito po yung full body. Wahh liit talaga ng calves ko
Sorry po wala ako makitang before picture na kita ang legs haha. But will post soon kapag may improvement na.
mid life crisis tawag dyan:) basta di ako malaki tingnan pag naka tshirt
Thank you sir Pero sa ngayon gusto ko maging lean. Di ma mag kakasya pants ko eh
November 13
Chest & Tricep
Semi Inclined Bench Press 5x5
Inclined Dumbbell Press 3x10
Dumbbell Press 4x8
Dumbbell Pullover 3x12
Cable Triceps Pulldown 3x12
Dumbbell Standing Press Extension 3x12
Tricep Dips 3x12
November 15
Leg & Shoulder
Squat 5x5
Overhead Press 3x12
Side Lateral Raise 3x12
Front Lateral Raise 3x12
Barbell Shrugs 3x12
Leg Press 3x12
Calf Press 3x12
Calf Raise 3x12
Duration 1:15 hrs
November 16
Back & Bicep
Deadlift 5x5
Pull Ups 5x5
Dumbbell Row 3x12
Lat Pulldown 3x12
Bent Over Barbell Row 3x12
Cable Row 3x12
Bicep Curl 3x10
Hammer Curl 3x12
Dumbbell Curl 3x12
Duration 90mins(Dami kasing tao kanina)
November 17
Chest & Tricep
Bench Press 5x5
Inclined Dumbbell Press 3x12
Dumbbell Press 4x10
Straight Arm Pullover 3x12
Machine Fly 3x12
Weighted Bench Dips 3x12
Tricep Pushdown 3x12
Reverse Tricep Pushdown 3x12
Duration 80mins
November 20
Shoulder & Legs
Squat 5x5
Back Overhead Press 3x12
Front Overhead Press 3x10
Front Lateral Raise 3x12
Side Lateral Raise 3x12
Leg Press 3x15
Seated Leg Extension 3x12
Calf Press 3x12
Standing Calf Raise 3x12
Duration 75 mins
November 21
Back & Bicep
Deadlift 5x5
Pull Ups 5x5
Dumbbell Rows 3x12
Bent Over Barbell Rows 3x12
Lat Pull Down 3x12
Seated Cable Rows 3x12
Barbell Curls 3x10
Hammer Curls 3x12
Dumbbell Curls 3x12
Duration 90mins
Having difficulties in sleeping. Hays inubo at sinipon lugod ako ewan ko kung bakit pero biglang sumakit lalmunan ko nung di ako makatulog Kinabukasan naman early class kaya almost 6 hrs lang tulog ang sama sa pakiramdam buti sumakto sa rest day ko.