Belated Journal
lawddesign
Posts: 182
I'm done with several christmas parties. Finally, I can now post my belated journal.
Age: 33 (pero I don't look my age (sabi nila)
Weight: 167 lbs
Height: 5'8
Target: Muscle Gain, Lose Weight (moderate)
I was the the typical thin HS student. College, I got fat and ballooned to almost 200 lbs. Then, during post grad, decided to hit the gym. I was fascinated with the result kaya nagtuloy tuloy. Pero still trying to get the cuts now.
Hope everyone can share their thoughts. I really wanna get rid off my belly.lol. Hopefully, I will have my results in three months
I just want to share the program designed by my PT as follows:
Workout Plan:
Note: High Intensity workout increase muscle percentage, decrease fats percentage. 40 sec rest every set, 60 sec rest between each exercise.
Monday: Chest, Back, Abs
Bench 3 sets, 6-10 reps
T-bar Row 3 sets, 6-10 reps
Incline bench 3 sets, 6-10 reps
Latpulldown to front 3 sets, 6-10 reps
Dips or Decline bench 3 sets, 6-10 reps
Shrugs 3 sets, 6-10 reps
Flys (any type) 2 sets, 10-12 reps
Reverse flys 2 sets, 10-12 reps
Stiff-leg deadlift 3 sets, 10-12 reps
Rope ab crunch 3 sets, 10-15 reps
Reverse crunch 3 sets, 10-20 reps
(Tuesday: Rest or Cardio)
Wednesday: Shoulders, Arms
Behind the neck shoulder press 3 sets, 8-10 reps
Military press 3 sets, 8-10 reps
Preacher curls 3 sets, 8-10 reps
French press or "skull-crushers" 3 sets, 8-10 reps
Shoulder raises (any type) 2 sets, 8-10 reps
Hammers 3 sets, 8-10 reps
V-bar tricep press 3 sets, 8-10 reps
Forearm curls 2 sets, 8-10 reps
Reverse forearm curls 2 sets, 8-10 reps
(Thursday: Rest or Cardio)
Friday: Legs
Squat or Leg press 4 sets, 6-10 reps
Lying leg curl 4 sets, 6-10 reps
Standing calf raise 4 sets 6-10 reps
Leg extensions 4 sets, 10-12 reps
Seated leg curl 4 sets, 10-12 reps
Seated calf raise 4 sets, 10-12 reps
(Saturday: Rest or Cardio)
(Sunday: Rest or Cardio)
Diet Plan:
Note: 3 meals for one whole day, 3 interval of snacks every meals. 2 black coffee every day, no sugar, no creamer.
Meal 1: Breakfast
2 slices Wheat Bread, tuna or salmon meat brine in water(century tuna brine in water) mix tuna with hard boiled egg only the whites. Drink Milk(low fats)
Snack 1: (Optional): Apple, banana, pineapple juice or fruits.
Coffee: 2 hrs before lunch time.
Meal 2: Lunch
1 cup of rice/brown rice, chicken breast roast or grilled, 3 hard boiled egg, broccoli boiled or Baguio beans boiled.
Snack 2: (Optional): Apple, banana, pineapple juice or fruits.
Coffee: Before working out.
Meal 3: Dinner
2 slices of whole wheat bread with less oil peanut butter, 5 eggs boiled, chicken breast boiled in water.
Snack 3: (Optional): Apple, banana, pineapple juice or fruits.
Example/Optional:
Breakfast: Wheat Bread with bacon, Hotdog, Tuna, salmon, egg,cheese.
Lunch: Chicken breast grilled, roast or boiled, 1 cup of rice or brown rice or sweet potato, beef meat, steam fish, grilled salmon, egg.
Dinner: tuna meat, chicken breast, wheat bread, peanut butter, veggies steam.
Snacks: Apple, Banana, Pineapple, steam veggies, nuts, beans, juices.
Hope to hear from you mga paps
Age: 33 (pero I don't look my age (sabi nila)
Weight: 167 lbs
Height: 5'8
Target: Muscle Gain, Lose Weight (moderate)
I was the the typical thin HS student. College, I got fat and ballooned to almost 200 lbs. Then, during post grad, decided to hit the gym. I was fascinated with the result kaya nagtuloy tuloy. Pero still trying to get the cuts now.
Hope everyone can share their thoughts. I really wanna get rid off my belly.lol. Hopefully, I will have my results in three months
I just want to share the program designed by my PT as follows:
Workout Plan:
Note: High Intensity workout increase muscle percentage, decrease fats percentage. 40 sec rest every set, 60 sec rest between each exercise.
Monday: Chest, Back, Abs
Bench 3 sets, 6-10 reps
T-bar Row 3 sets, 6-10 reps
Incline bench 3 sets, 6-10 reps
Latpulldown to front 3 sets, 6-10 reps
Dips or Decline bench 3 sets, 6-10 reps
Shrugs 3 sets, 6-10 reps
Flys (any type) 2 sets, 10-12 reps
Reverse flys 2 sets, 10-12 reps
Stiff-leg deadlift 3 sets, 10-12 reps
Rope ab crunch 3 sets, 10-15 reps
Reverse crunch 3 sets, 10-20 reps
(Tuesday: Rest or Cardio)
Wednesday: Shoulders, Arms
Behind the neck shoulder press 3 sets, 8-10 reps
Military press 3 sets, 8-10 reps
Preacher curls 3 sets, 8-10 reps
French press or "skull-crushers" 3 sets, 8-10 reps
Shoulder raises (any type) 2 sets, 8-10 reps
Hammers 3 sets, 8-10 reps
V-bar tricep press 3 sets, 8-10 reps
Forearm curls 2 sets, 8-10 reps
Reverse forearm curls 2 sets, 8-10 reps
(Thursday: Rest or Cardio)
Friday: Legs
Squat or Leg press 4 sets, 6-10 reps
Lying leg curl 4 sets, 6-10 reps
Standing calf raise 4 sets 6-10 reps
Leg extensions 4 sets, 10-12 reps
Seated leg curl 4 sets, 10-12 reps
Seated calf raise 4 sets, 10-12 reps
(Saturday: Rest or Cardio)
(Sunday: Rest or Cardio)
Diet Plan:
Note: 3 meals for one whole day, 3 interval of snacks every meals. 2 black coffee every day, no sugar, no creamer.
Meal 1: Breakfast
2 slices Wheat Bread, tuna or salmon meat brine in water(century tuna brine in water) mix tuna with hard boiled egg only the whites. Drink Milk(low fats)
Snack 1: (Optional): Apple, banana, pineapple juice or fruits.
Coffee: 2 hrs before lunch time.
Meal 2: Lunch
1 cup of rice/brown rice, chicken breast roast or grilled, 3 hard boiled egg, broccoli boiled or Baguio beans boiled.
Snack 2: (Optional): Apple, banana, pineapple juice or fruits.
Coffee: Before working out.
Meal 3: Dinner
2 slices of whole wheat bread with less oil peanut butter, 5 eggs boiled, chicken breast boiled in water.
Snack 3: (Optional): Apple, banana, pineapple juice or fruits.
Example/Optional:
Breakfast: Wheat Bread with bacon, Hotdog, Tuna, salmon, egg,cheese.
Lunch: Chicken breast grilled, roast or boiled, 1 cup of rice or brown rice or sweet potato, beef meat, steam fish, grilled salmon, egg.
Dinner: tuna meat, chicken breast, wheat bread, peanut butter, veggies steam.
Snacks: Apple, Banana, Pineapple, steam veggies, nuts, beans, juices.
Hope to hear from you mga paps
Comments
in your exercise routines: what are the loads?progression?
for the meal plan: ayus!!!strict ka ba dito??do you prepare this and bring it in the office?
Keep us posted!
thanks sir. bad trip kasi yung doc na nag annual physical check up sa akin. nilagay sa diagnosis ko obese daw ako.
hopefully, after the holidays tuloy tuloy na to...
happy holidays to all.:D
sir, parehas ng stats tayo pero malayo pa improvement ko.lol.
pero continue lang...hirap diet now kasi madami handaan. happy holidays to all
thanks. late na nga.dati pa dapat kasi medyo naging toxic sa work. happy holidays boss.
loads? yung PT ko naglalagay ng plates ko.lol. buhat lang ako ng buhat. lol
sa diet plan, officially, sa monday pa start nyan bro kasi puro kain lately dahil sa holidays...lol
serysoso ko na diet after holidays. since i am not on leave sa office. tutok pa rin sa gym.
wag na muna sa monday, meron pang new year's eve...
yup sir.track ko na din. starting monday para pag tapos na ang PT ko. i can do it on my own..:D
obese ka daw? kahit bmi overweight ka lang dapat. sunod bigyan mo nang most muscular pose!
ganyan mostly mga gp. compute by the book. bihira ksi yung tumitingin talaga sa bf%. or yung mga hospitals & clinics with proper training/equipment to measure your girth.
si pareng brock lesnar 6'3" 265lbs bmi 30+, obese ba yun?
hehehe sir. obese kasi yung doctor na nagcheck up sa akin.lol.babalikan ko siya after three months:D
My new year's resolution is to log onto my journal my gym routines so I can track my progress and solicit advices from the PBB masters a.s well
I had my chest, back and abs work out last night:
Bench 3 sets, 6-10 reps (5-lbs-70lbs max)
T-bar Row 3 sets, 6-10 reps (50lbs-70lbs max)
Incline bench 3 sets, 6-10 reps (50lbs-55lbs max)
Latpulldown to front 3 sets, 6-10 reps (80lbs-200lbs max)
Dips or Decline bench 3 sets, 6-10 reps (90lbs-110lbs max)
Shrugs 3 sets, 6-10 reps (55lbs-65lbs)
Flys (any type) 2 sets, 10-12 reps (20lbs-40lbs)
Reverse flys 2 sets, 10-12 reps (10lbs-20lbs max)
Stiff-leg deadlift 3 sets, 10-12 reps
Rope ab crunch 3 sets, 10-15 reps
Reverse crunch 3 sets, 10-20 reps
Di ko pa kaya mga super heavy weights ng mga braders dito but i know eventually i will increase mine soon.
I have yet to photograph myself so I can know my pesonal progress. My target is to lose weight din although I'm not that overweight and to get cuts na rin.
Will do cardio on my rest day.
Likewise, part of my goal is to get enough sleep and be strict with my diet.
Thanks mga braders.
The journals of others keep me inspired to continue reaching my goals.
Nice sir, ako din new year's resolution ko to get enough sleep.
as far as my reading is concerned sir, mas nadedevelop ang muscle during our sleep.kelangan discipline lahat kasi sir, sa buhat diet then sa rest din thru sleep.
eh minsan di dalawin ng antok eh.
pumikit ka kasi sir kapag matutulog ka na..hehehe...
yung load mo nareach mo na yung max??
Sir, try doing Starting Strength first to increase your numbers. Once you have decent numbers and can't progress in your lifts anymore then you can tweak or move on to another program.
thanks sir.ill consult you every now and then sir.i'll monitor my numbers.thanks sir.
talaga to announce pa.hehehe.malay mo dito na ako makahanap ng next pt ko.lol.kelangan ko pa kasi ng guide as of this moment but eventually ill get rid off my pt soon.
If sa eclipse ka SS ang staple nila for newbs. If you need a PT there I can refer you to the Senior Strength and Conditioning coach just let me know.
thanks sir. acually sir,i'm not a newbie.ive been going to the gym since 2009.i just feel slow progress lang during my solitary gym sessions that is why i decided to get a PT.
I'm interested with the coach you just mentioned. I will PM you when the need arises.
thanks sir.
sir buh, pt bashing ka na.lol.
my pt is not from eclipse.he's from FF.
soon sir buh.lol
Sabi nga ang building o bahay di maitatayo ng maayos kung walang matibay na pundasyon. I suggest you get a training partner instead kesa sa PT kung motivation lang kailangan mo nakatipid ka pa!
@mighty oak's training partner- baka vacant ako ng feb..pwede ko kahit free lng, pagamit na lng ng gym..papa-ampon lang muna..hehehe
i absolutely agree sir. late ko na kasi nadiscover ang forum na to.i already engaged a PT before getting into the forum.
anyways, three months lang ang kontrata ko sa PT. my biggest loser kasi kami sa ofc.lol.kaya bigla ako naka pag PT.
hopefully, i can get a training partner or gym mate dito para tipid nga.yung ibabayad sa PT, pang inum na este pambili ng supplement.
si sir buh kasi ayaw pa si eclipse lumipat. taxing nga ang PT.sakit sa bulsa.may taga eclipse ba dito?
thanks for the advice sir.
@lawd- give sometime..kasi yung pare ko gusto na ulit mgrenewal ng eclipse..if ever, mas malaki discount kapag 3 tyo..tama ba sir mighty??
sir mighty- yung body worx alamu yun??