Emilio's Journal (Fixing/Changing my self)
ergumayagay
Posts: 34
From 56k to 72kg,
pero I think mali ginagawa ko mga sir. Hinge sana ko advice sanyu.
I workout both at home and gym(sa gym pag may pera).
I live with my parents, supportive naman erpat ko pag dating sa pagkaen. Nagstart ako mggym year 2011 nastop after a year coz of financial probs. After nun bumili po ko adjustable dumbells just to stay in shape. Till nun di ko iniisip ausin diet ko, I eat everything na nakakaen, programs ko e simpleng chest tris/back bi's/shoulders legs, last year lang po ko nakaavail ng adjustable bench and barbell kaya I started lifting semi-seriously again.
I like to become stronger, nakakaintimidate kasi, nung payat ako lage ako, I dont feel the respect that I think I deserve. Sabi ng barkada ko nung sobrang payat ko nuon unteng banggang lang daw sa laru tataob na ko, Yung bully na cousin ko sinasabe ang matatangkad daw lampa, well after a year nung nakita nila ko nggrow, wala sila masabi. Gusto ko start ng seryosong bodybuilding, yung tama at may plano. Sana po matulungan niyo ko. gusto ko matuto.
I think madami naging mali sa simula ko kaya ganito padin ako nayon, penge naman po advice kung panu ko po maiimprove lahat2. Thanks!
Weekly bumibili tatay ko ng oatmeal ko, gatas(bearbrand powder), eggs, ska recently chicken breast. May weekly alowans din po akong 1000php, 150 po dun pampunta sa gym at pambayad yung iba other expenses. May adjustable bench po ko dto sa bahay, 154 po lahat mailoload sa barbell. Patulung naman po if panu ko mauutilize resources ko.
Comments
anu nga pala recent training mo?
Ganito split ko ngayon
Legs
Squats
Lunges pag sa bahay, Leg press sa gym
Romanian Deadlift
Leg extensions
Standing calf raise
abs
Push
Bench press
Incline bench press
Shoulder raise machine sa gym, Military press sa bahay
lateral raise
DB flyes
Close grip bench press
Standing overhead DB extensions
Pull
Deadlift
Barbell bent over row
Lat pull down sa gym, reverse grip bent over row sa bahay
barbell curl
concentration curl or hammer curl
Barbell shrug
Reverse flyes
sa diet naman sir, Im currently on a caloric deficit sobrang damage kasi nangyare dun sa gym kasi na pinagstayan ko di masyado nbibigyan emphasis ang diet ska training routines.
Bench press ko sir 130lbs sa gym, 144lbs dito sa bahay namen, I think inacurate kasi ung plates ko.
Deadlift for what ever reason kahit ngayon ngayon ko lang ginagawa I can do 130 lbs
Squats 110lbs sir.
yung problem ko sa current program ko sir e feel ko im not getting enought volume para sa biceps, triceps and shoulders ko, di kasi nakapump e after workout.
Bro hindi ako expert pero in my opinion mas maganda kung i hiwalay mo yung shoulder training para mas makapaconcentrate ka kasi large muscle yan e, regarding sa pump increase mo yung intensity, pwedeng dagdagan ng reps,or weight kung kaya, or iklian mo yung pahinga between sets ng biceps and triceps mo, tingin ka din sa ibang journal ng mga members dito dami naten matutunan
Pag mabigat po kasi weight ng ginagawa ko sa biceps workout ko di na maganda yung form, lalo pagod na after sa back workouts, ganun din po sa triceps, pagod na after chest and shoulders workout.
May mga mairerecomend po ba kayong mga exercise?I think manipis po ko for my weight e, Im still carrying too much fat.
If 3 days lang ok na isama siguro yung shoulder sa chest, sa biceps and triceps ang ginagawa ko short rest period tapos medyo nagpause ako kapag contraction na, di malaki biceps and triceps ko pero nabibigyan ko naman ng magandang pump antay mo din suggestions ng ibang members
Bulldozer Training 3 Day Workout Split
http://www.muscleandstrength.com/workouts/bulldozer-training-3-day-workout-split
Power 8 Muscle Building Workout – 3 Day Split
http://www.muscleandstrength.com/workouts/power-8-workout-3-day-split
di ko lam if alin ba jan mas intense or mas maganda. Any thoughts guys?
tingin ko you need to ramp up your lifting stats. nagaadapt kasi ang katawan ntin sa load na binubuhat natin kaya sila lumalaki. kaya if your not lifting heavy hindi rin lalaki muscles natin. Next is nutrition, more muscle=more protein, ang pagkakaintindi ko kasi, ang pagkain ng muscle is protein pero syempre kailangan parin ng fats+carbs etc pero majority or almost protein talaga. you have to reach/consume atleast minimum protein requirement or more to avoid muscle loss for the existing muscles for them to repair and grow. so meaning,you have to really get them in-check. di pwede yung workout lang tapos bahala na sa nutrition.
hope this helps. Goodluck brah!
Legs
Squats
Lunges pag sa bahay, Leg press sa gym
Romanian Deadlift
Leg extensions
Standing calf raise
abs
Push
Bench press
Incline bench press
Shoulder raise machine sa gym, Military press sa bahay
lateral raise
DB flyes
Close grip bench press
Standing overhead DB extensions
Pull
Deadlift
Barbell bent over row
Lat pull down sa gym, reverse grip bent over row sa bahay
barbell curl
concentration curl or hammer curl
Barbell shrug
Reverse flyes
WAG KA DIN MAG-CUT! MAGPALAKI KA MUNA! hindi ka naman magiging obese kung consistent ka na nagwoworkout. good luck!
badass_vinch- nagcut ko ng weight kc sir kasi po basketball tryouts. Sir wala po ba problem sa routine ko regarding sa volume?para kasing d masyado nakakakuha ng pump un arms at shoulders ko.
kung gusto mo yung pump sa arms, gawin mo biceps after chest tapos triceps after back. excellent mass builder for triceps is close grip bench press and dips. bigger triceps=bigger arms
sa intensity, nako mahirap maging intense kung bored ka sa ginagawa mo. kaya try to figure out muna what your issues are para yun ang unahin mo ayusin.
Legs
Squats 168
Lunges pag sa bahay, Leg press 266
Romanian Deadlift 133
Leg extensions 168
Standing calf raise 133
abs
Push
Bench press 164
Incline bench press 126.66
Shoulder raise machine sa gym, Military press sa bahay
lateral raise 42
DB flyes 101.33
Close grip bench press 101.33
Standing overhead DB extensions 50.66
Pull
Deadlift 187.6
Barbell bent over row 153.33
Lat pull down sa gym, reverse grip bent over row 153.33
barbell curl 70
concentration curl 26.66 or hammer curl
Barbell shrug 215.6
Reverse flyes 92.4
Iniisip ko sir na ilipat yung biceps workouts ko sa legs day ko, Naglalaru laru kasi ko sa gym(yung nagtry try ba) nakakaya ko naman mgpreacher curl ng 60lbs close grip.
Sir do you think 3x times a week will be enough to build muscle? Iniisip ko kasi mgmonthly pero 3x a week ko lang kaya pumunta coz kulang sa pera, ngfofocus ako more on pagkaen e. Thank you sir
Squats 110x12, 115x12, 120 x12
Lunges pag sa bahay, Leg press 190x12, 3sets
Romanian Deadlift 90x12, 90x12, 95x12
Leg extensions 120x12, 120x12, 120x11
Standing calf raise 95x12, 3 sets
abs
Push
Bench press 130x8, 130x6, 130x5
Incline bench press 80x10, 100x5, 100x8
Shoulder raise machine sa gym- 100x7,110x5, 100x5
lateral raise 30x12, 30x8, 30x8
DB flyes 80x8, 80x4, 70x4
Close grip bench press 80x8, 80x5, 80x5
Standing overhead DB extensions 40x7, 40x8, 40x7
Pull
Deadlift 134x12, 134x12, 134x12
Barbell bent over row 115x10, 115x10, 115x10
Lat pull down sa gym, reverse grip bent over row 115x10, 115x10, 115x10
barbell curl 50x12, 50x10, 50x10
concentration curl 20x10, 3 sets(sa 2nd and 3rd reps till 5th or 6th reps lang ako puro forced reps na katuloy) or hammer curl
Barbell shrug 100x12, 154x12, 154x12
yan po sir
Legs
Squats 110x12, 115x12, 120 x12
Lunges pag sa bahay, Leg press 190x12, 3sets
Romanian Deadlift 90x12, 90x12, 95x12
Leg extensions 120x12, 120x12, 120x11
Standing calf raise 95x12, 3 sets
nagtimbang ko kanina sa gym, I lost about 2-3lbs, pero di padin ganu visible ang abs.
Anu kaya problem sir?