Robot's Journal
robotpakwan
Posts: 15
Age : 17
Sex : Male
Height : 5'11
Weight : 180lbs
Hello ! Nag start ako ng diet nung june 2011 nasa 220 pounds ako nun, Cardio lang ako sa bahay walang tinake na supplement .
Almost a month palang ako sa gym ngayon ..
Workout :
Monday : Chest / Back / Legs
Tuesday : Shoulder / Biceps / Triceps
Wednesday : Chest / Back / Legs
Thursday : Shoulder / Biceps / Triceps
Friday : Chest / Back / Legs
Saturday : Shoulder / Biceps / Triceps
Sunday : Rest
I usually spend 1 1/2 ~ 2hrs sa gym depende sa rami ng tao
Ang goal ko is to lose weight and maging in shape ung body ko kasi this coming 1st sem on my 2nd yr college swimming namin nakakahiya mag hubad Nag ca-cardio ako pag uwi ko galing school kaso hindi daily kasi minsan ang daming aaralin eh :idea:
Eto ko nung june ung naka red sympre
And eto ung latest pic ko December pa to nakunan and mas lumiit ako now and lumaki biceps ko i can feel it haha
Ako ung naka black
Ako ung nasa likod kita ung fats haha
Sex : Male
Height : 5'11
Weight : 180lbs
Hello ! Nag start ako ng diet nung june 2011 nasa 220 pounds ako nun, Cardio lang ako sa bahay walang tinake na supplement .
Almost a month palang ako sa gym ngayon ..
Workout :
Monday : Chest / Back / Legs
Tuesday : Shoulder / Biceps / Triceps
Wednesday : Chest / Back / Legs
Thursday : Shoulder / Biceps / Triceps
Friday : Chest / Back / Legs
Saturday : Shoulder / Biceps / Triceps
Sunday : Rest
I usually spend 1 1/2 ~ 2hrs sa gym depende sa rami ng tao
Ang goal ko is to lose weight and maging in shape ung body ko kasi this coming 1st sem on my 2nd yr college swimming namin nakakahiya mag hubad Nag ca-cardio ako pag uwi ko galing school kaso hindi daily kasi minsan ang daming aaralin eh :idea:
Eto ko nung june ung naka red sympre
And eto ung latest pic ko December pa to nakunan and mas lumiit ako now and lumaki biceps ko i can feel it haha
Ako ung naka black
Ako ung nasa likod kita ung fats haha
Comments
Mon-chest,bicep
Tue-back
Wed-rest
Thu-shoulder,tricep
Fri-legs,abs
Sat-rest
Sun-rest
...for example lang, masyadong mahirap yung program mo. Kaw na bahala mag tweak para bumagay sa sked at trip mo.
for brader EL
yan! that'll work better kesa dun sa current program mo and you won't have to spend longer periods sa gym. pwedeng pwede ka pa magcardio during rest days para mas mapabilis ang pag lose mo ng weight. though syempre rest ka pa din kahit ung sunday lang no cardio or weights.
Nag intake pala ko ng whey pro after work out , and plan ko i try ung lipo 6 black ..
+1
nasabi na lahat ni kuya rot ang dapat kong sabihin. hehehe
monday= chest-triceps
tuesday=rest or cardio or abs
wednesday=legs + shoulders
thursday=rest or cardio or abs
friday=back-biceps
saturday=rest or cardio or abs
sunday=rest
ang maganda dito, may full recovery muscles mo kasi mron 1 day rest at from chest, next is legs, ang shoulders kc madali lng madevelop since small muscle group lng cla tulad ng triceps at biceps, ang mga big muscle groups ay chest, back and legs kaya klangan mraming oras ang recovery period nila.
madali madevelop sir than big muscle groups, ganito na lng... with same rest periods, both intense workout on small and big muscle groups... mas makikita mo results ng small sa big muscle groups, with SAME RECOVERY PERIODS. like for me, mas nauunang lumabas yung triceps, traps at delts q kaysa sa chest and back.
about abs sir, its an option, kaya nga rest OR cardio OR abs... it doesnt mean, you always do abs on that day, kaya po meron OR, so its either magrest ka, mag cardio or mag abs.
And any tips kung pano ko mapapantay ung strenght ko sa kaliwa ko from my right , Kasi mas mahina ung left ko and pag dating sa shoulder part ang laki ng difference nila ...
about lipo 6 black, no koment aq jan kc never pa q nagtry nyan hehe
kadalasan mahina tlga yung non-dominant arms/hands natin, qng right handed ka, mas malakas yung right mo kysa sa left, ganyan din aq, mahina ang left arm q pagdating sa bicep workouts, advice q lng sa shoulder exercise, dapat proper form ka parati, mas importante yun kysa sa bigat ng binubuhat mo.. kaya sa gym nakapaligid ang salamin dahil dun mo titingnan ang sarili mo qng proper form ka.
proper form w/ light weight = OK
heavy weight w/ no proper form= NOT OK
my advice, wag ka muna mag fat burner. you're still young @ malaki pa chances mo to burn those fats through exercise and diet.
depende po yan sa genes nga tao. pinag pala ka dahil yang mga part na yan mabilis sayo magrecovery,
dont ever compare yourself to others, iba iba tayo, meron siguro same ng katawan mo same ng recovery, pero meron din naman hindi. yang sinasabi mo sa small at big muscle, thats BS. sorry for the word, pero thats bs.
Wag ka mag madali, yan ang pinak malaking mali ginagawa ng karamihan gusto ng fast result. Kung wala kang makitang malaking pinagbago sa katawan mo madidiscourage ka lang at mag ko-quit.
sabi nga ni rotrot dun sa "1 week meal plan" thread, wag daw sisihin sa genes, kc qng puro daw genes, wala daw mangyayari sau.. ang recovery ay dpende din sa factors, like yung nutrition mo, sleep, etc.. qng kulang ka sa ganito, mas mahaba ang recovery mo, pero ang 2days rest period, enough na yun para makarecover katawan mo, unless beginner ka palang, tyak masasakit pa katawan mo nyan, pero qng ndi ka beginner at masasakit pa katawan mo, overtrain na tawag nun.
PS: ano ba BS??
the reason why mas madaling lumabas ang deltoids,triceps at biceps natin ay dahil madalas clang nahihit kpag nag chest at back tyo, even leg workouts like deadlifts,lunges, nahihit ang shoulders kya mas makikita mo results ng small muscle group kysa sa big muscle group..
Eto routine ko now
Monday : Back / Biceps
Tuesday : Core / Cardio
Wednesday : Shoulder / Triceps
Thursday : Core / Cradio
Friday : Chest / Legs
Saturday : Core / Cardio
Sunday : REST
Ask ko po ulet ano mas okay i take ko .
Jack3D pre workout + ON Whey Protein post work out .
or
Creatine pre work out + Whey post work out .
and gusto ko sana i try naman ung neurocore ano mas okay sa dalawa ?