wewel's journal
whell_08
Posts: 6
good am mga papz!!! naggym ako now after of 6-7 years na nahinto pero basketball at jogging naman ang nagagawa ko nung nagstop ako. now back to zero. buti nakapagpamember ako dito dami na din natutunan kahit papaano. sana matulungan nyo ako kase mukhang mali ang buhat ko. nga pala nahinto ako nang 1 week dahil sa injury sa shoulder nung last buhat. heto po pala ang binuhat ko nung bumalik ako.
chest day 1
incline- barbell 50x10, 60x10, 70x10
dumbbell 10x10, 15x10, 20x10
decline- barbell 50x10, 60x10, 70x10
dumbbell 10x10, 15x10, 20x10
flat- barbell 50x10, 60x10, 70x10
dumbbell 10x10, 15x10, 20x10
flyes- 10x10 3sets
pullover - 15x10, 20x10, 25x10
biceps
barbell curl- 15x10, 20x10, 25x 10
concentrate- 15x10, 20x10, 20x 10
shoulder day 2
military press- barbell 20x10, 30x10, 40x10
dumbbell- 10x10, 15x10, 20x10
shoulder press- barbell 20x10, 30x10, 40x10
barbell front raise- 10x10, 15x10, 15x11
dumbbell alternate raise- 10x10, 10x11, 10x12
dumbbell side raise- 10x10, 10x11, 10x12
shrug - 10x10, 15x10, 20x10
triceps
kickbacks-10x10, 15x10, 15x11
band pushdowns- 20x10, 25x10, 30x10
ngapala meron ako mga gamit sa bahay, pede na kaya to kahit hindi na pumunta ng gym?? heto po:
bench- pede flat at incline
bar- EZ curl, long at pair of adjustable dumbbell
plates- 2pcs. 25lbs, 4pcs. 10lbs, 4pcs. 5lbs. at 4pcs. 2.5lbs
currently 151lbs. 5'6 28 y/o. fat index - 22.6%. ang pinakagoal ko po ay yung malakatawan ng gaya ng commercial model ng cobra yung meron dalang maso!! hehehe in short yung lean body lang. sana matulungan nyo ako. mamaya post ko yung present pix ko. taga makati nga pala ako malapit lang sa Cash and Carry. paxenxa na po sa malanobelang thread..hehe
Maraming salamat sa magrereply. God bless to all!!!
chest day 1
incline- barbell 50x10, 60x10, 70x10
dumbbell 10x10, 15x10, 20x10
decline- barbell 50x10, 60x10, 70x10
dumbbell 10x10, 15x10, 20x10
flat- barbell 50x10, 60x10, 70x10
dumbbell 10x10, 15x10, 20x10
flyes- 10x10 3sets
pullover - 15x10, 20x10, 25x10
biceps
barbell curl- 15x10, 20x10, 25x 10
concentrate- 15x10, 20x10, 20x 10
shoulder day 2
military press- barbell 20x10, 30x10, 40x10
dumbbell- 10x10, 15x10, 20x10
shoulder press- barbell 20x10, 30x10, 40x10
barbell front raise- 10x10, 15x10, 15x11
dumbbell alternate raise- 10x10, 10x11, 10x12
dumbbell side raise- 10x10, 10x11, 10x12
shrug - 10x10, 15x10, 20x10
triceps
kickbacks-10x10, 15x10, 15x11
band pushdowns- 20x10, 25x10, 30x10
ngapala meron ako mga gamit sa bahay, pede na kaya to kahit hindi na pumunta ng gym?? heto po:
bench- pede flat at incline
bar- EZ curl, long at pair of adjustable dumbbell
plates- 2pcs. 25lbs, 4pcs. 10lbs, 4pcs. 5lbs. at 4pcs. 2.5lbs
currently 151lbs. 5'6 28 y/o. fat index - 22.6%. ang pinakagoal ko po ay yung malakatawan ng gaya ng commercial model ng cobra yung meron dalang maso!! hehehe in short yung lean body lang. sana matulungan nyo ako. mamaya post ko yung present pix ko. taga makati nga pala ako malapit lang sa Cash and Carry. paxenxa na po sa malanobelang thread..hehe
Maraming salamat sa magrereply. God bless to all!!!
Comments
@zane- oo nga eh, nung una ko kase magbuhat nung 19 or 20 y/o ako hindi
talaga sa gym ako nagbuhat nuon, meron lang kase samin nuon sa taguig
na meron gamit gaya ng gamit ko now. yan ang naturo sakin, kaya nga laking tulong
nito PBB naliwanagan ako. tsaka kung mapapansin nyo pag arm exercise na 2-3 execises na
lang ang nagagawa ko dahil nga sa overtraining na. salamat
. tnxeto po pala pix ko
kung tight budget, ok na din. i also started with what you have now. maximize what you can with what you have, and then afterwards you could either join a gym, or expand your home gym setup.
you could get one of those chin-up bar for your door. so that you could do lat workouts.
breakfast
2 hard boiled eggs at 1 glass soya milk
1/2 cup rice at kung ano yung ulam na nakahain
lunch
1 cup rice at kung ano ulam na nakahain at 1 glass soya milk
meryenda
2 hard boiled eggs at 1 glass soya milk
dinner
1/2 cup rice at ano ulam na nakahain
at 30 mins before matulog
2 hard boiled eggs at 1 glass soya milk