Dear diary <3
XbrainXgain
Posts: 818
Hello guys! Im a student studying in UP diliman taking the Bachelor of Physical Education course. Bente anyos. I started lifting weights on february 26 2012. I am also a certified TRX trainer. Hopefully in the future maging successful personal trainer ako and coach. I know that i don't know everything but i am determined to study more. This is my passion. And also i would like to help others achieve their goals.
January 2012
January din to. 
May 2012
eto na ang bago kong goal physique. Jeff Olcsvary. Maganda sa damit at sa wala. no homo. Same height kami 5'4. Lightweight category with 150+lbs. 15-20 more pounds to go!
Feb 26 2012 - 114LBM 26FM
April 13 2012 - 119Lbm 32FM
January 2012January din to. May 2012 eto na ang bago kong goal physique. Jeff Olcsvary. Maganda sa damit at sa wala. no homo. Same height kami 5'4. Lightweight category with 150+lbs. 15-20 more pounds to go!Feb 26 2012 - 114LBM 26FM
April 13 2012 - 119Lbm 32FM
Comments
yes sir! thanks!Friday workout week 10
squats 100kgs
1st set 6 reps
2nd set 6 reps
3rd set 5 reps
4th set 5 reps
Leg extension 70lbs
1st set 6 reps
2nd set 6 reps
Deadlift 105
1st set 6 reps
2nd set 5 reps
3rd set 5 reps
Lying leg curl 70
1st set 4 reps
2nd set 4 reps
Cable Crunch (using lat pull down machine) 80lbs
1st set 10 reps
2nd set 10 reps
3rd set 10 reps
4th set 10 reps
Lying Leg raise 20lbs
1st set 12 reps (15lbs)
2nd set 8 reps
3rd set 8 reps
Free weight back squat sir. Parallel to below parallel po yung squats ko sir. Kung kaya pong full squat, ginagawa ko po. Pero kapag hindi na talaga kaya, Okay na yung half. May squat cage po kasi sa pinagbubuhatan ko kaya di ako natatakot magsquat ng walang spotter. Haha.
Nako, squats ko lang yun sir! Haha. Bulk parin ako then check ko yung itsura ko sa end of july kung okay na magccut ako. Yung nutrition ko sir mejo di ko binibilang. Estimations lang ng macros and calories. Yun lang sir.
Sige sir. Kaen pa! Haha salamat!
Barbell bent over row 65kgs
1st set 6 reps
2nd set 6 reps
3rd set 5 reps
Pull ups
1st set 3 reps
2nd set 2 reps
Lat pull down 130lbs
1st set 6 reps
2nd set 5 reps
3rd set 5 reps
Barbell shrugs 85kgs
1st set 6 reps
2nd set 6 reps
3rd set 6 reps
Barbell curl 35kgs
1st set 4
2nd set 5
3rd set 3
Dumbell curls 30lbs
1st set 6 reps
2nd set 6 reps
*Ang hina ko sa pull ups T_T mabigat ata ako masyado dahil sa taba.
Imahinasyon ko lang pala na malaki ang legs ko. Dahil
Siguro sa extra fat at kakatapos lang ng leg workout ko nun. Tuloy ang legs!
Malayo pa ako jan! Haha. Pinaka kaya ko lang with pf 3 ata. Sir ano maissuggest nyo kung kinulang ako sa pull ups. Diba max ot kasi 4-6. Ano gagawin ko kapag kulang? Okay lang ba mgnegatives? Magpapalakas din ba yun?
34 ako insan si bruh ung 35! hehehehehe
@xbrain
Sa max-ot hindi naman ganyan for pull ups, 50reps x as many sets it takes to complete the 50 reps. Pero sa stage mo medyo bago pa lang, sa strength mo yan kaya yan pa lang kaya mo and not really your weight. Unless sobrang taba or malaki ung dinagdag mo.
@fafa dalts
dati lang un gusto ko kasi makadami ng pull ups hehehehe. inggitero ako eh.
@xbrain, AFAIK ung mga rowing exercises may carry over yun sa chins/pullups same din ung bicep workouts though sa biceps i think you need to focus more on the form and "controlled" movement para lumakas yung hatak mo during pullups, ito yung mga ginawa ko para lumakas ako sa pullups. though medyo mahina pa din ako, mabigat kasi kaya pahirapan sa 10-12 reps per set. i've read somewhere before doing "slow" negatives also helps building strength para sa pulls/chins.
sa program ko dahil jan eh. Di ko magawa ng maayos eh. Haha. Ngayon gusto ko ng iincorporate dahil ibigsabihin lang nun kailangan ko iimprove yung weak parts ko. :biggrin:
+1000000000!
Agree! Nagsearch ako ng tips at tamang form sa pull ups. Excited na ako itry next week.
ngayon lang nagsink in sakin. Ganun pala pag max ot pull ups? May iba pa po bang genyang set up na exercise? Yung out of the 4-6 rep range? Yung dips ganito din po ba? Salamat sa info sir!
Salamat sa suporta sir. Mejo nagkakaron lang ako ng episodes ng doubt. Yung white rice po ba hindi po siya complex carb? May nabasa din po ako sabi dun 50% ata ng total calories should be for protein? Ano po mas appropriate? Yung 1g per pound o yung 50% of total cals. Salamat sa lahat ng tulong nyo sir.
ganun din sakin sir. pero ganun talaga ginagawa nyong set up sa pull ups?
Actually ang madalas na breakdown ng macro is 40/35/25. 40% protein, 35% carb, 25% Fat. Ung white rice ok lang din as source of carbs, altenatives lang naman yung binigay kong iba. Sa mga naresearch ko before and what i follow now usually 1-1.5 gram of protein per lean body mass para maging positive ung nitrogen balance mo sa muscles to promote protein synthesis. though un nga lang nasa cutting stage ako, sa bulking IMHO ok lang naman din sundin mo yun ok lang din sumobra onti basta important di magkakalayo ang breakdown mo ng macros between protein and carbs. Carbs kasi is ang preferred source of energy ng katawan natin well to be exact glucose ang primary source ng energy ng katawan natin w/c mainly galing sa carbs. Why not too much protein din? aside na mas mahirap sya i-digest, ang protein pag di na sya kailangan ng katawan natin ine-excrete lang natin yan or either broken down into glucose as well so simply put sayang lang pag sumobra ka sa protein.