journey to gain muscle and strength

jcumali008

HawkEye02 wrote:

yun nga jc eh patapos na kasi ako sa 5x5 i'll give this a shot.

bugbugan yang gvt na yan.haha.. pagnatapos na ko sa 5x5 baka DY,maxot or JS..

HawkEye02

maganda din yung max OT nakita ko structure yun lang 3 day split lang talaga pwede ako ngayon gawa ng sched sa school.

arwin0609

baka mag GVT na rin ako mga bro....

jcumali008

HawkEye02 wrote:

maganda din yung max OT nakita ko structure yun lang 3 day split lang talaga pwede ako ngayon gawa ng sched sa school.

di ba pwede itweak yun para maging 3 day split..?

arwin0609 wrote:

baka mag GVT na rin ako mga bro....

goodluck jan sir arwin sa workout n yan.

XbrainXgain

Pwede itweak yan sir! basta naman yung principles ng max ot. Naka 3-day split ako ng max ot sir. Twineak ko lang siya.

HawkEye02

wow yun naman pala xbrain pwede makita yung WO sched mo? nasa journal mo ba?

XbrainXgain

Yes sir. Sa mga logs ko. Pwede mo naman ibahin din yung iyo to suit your needs.

HawkEye02

sige check ko. :]

HawkEye02

grabeng ATG yan muntik kong hindi matapos WO ko sobrang drain na ako haha.

ATG squats: 75lbs x 30 x 1

BP: 130lbs x 3 x 5

rows: 150lbs x 3 x 5

arwin0609

nice lifts bro..... Go ATG parin tayo hehehhe

HawkEye02

salamat bro! oo naman ATG pa din sarap siguro neto sa GVT hahaha

jcumali008

HawkEye02 wrote:

maganda din yung max OT nakita ko structure yun lang 3 day split lang talaga pwede ako ngayon gawa ng sched sa school.

haha ako nga rin eh.. 3 day split pero try ko i add sa sched..nice lifts mga sir..

HawkEye02

12 weeks 5x5 accomplished!

starting body weight: 150lbs
starting body fat: 15%

starting weight to be lifted:

bench press: 60lbs
squat: 45lbs
shoulder press: 45lbs
rows: 65lbs
deadlift: 90lbs

last day of week 12 body weight: 163lbs
last day of week 12 body fat: 14.69%

12th week weight lifted:

bench press: 130lbs
squat: 180lbs
shoulder press: 100lbs
rows: 150lbs
deadlift: 200lbs





next target is to train for size! :sport:

arwin0609

nice progress bro!!!!

HawkEye02

pa check naman design ko sa GVT:

tues: chest/shoulders/tris (push)
wed: off
thu: back/bis/abs (pull)
fri: off
sat: legs
sun: off
mon: off

push:

chest: bench press 10x10
shoulders: arnold press 10x10
tris: skullcrushers or triceps pulldowns 3x8-10 or kung kaya 10x10 haha

pull:

back: lat pulls or reversed grip rows 10x10
bis: preacher curls 3x8-10 or kung yaka ulit 10x10
abs: declined situps 3x25

legs:

quads: ATG squats 10x10
hams: Deadlift (nawowork naman hams sa DLs diba?)
calves: donkey calf raises 3x15

tama po ba na one exercise per body part? and 3 sets lang for smaller muscles(bis, tris, calves)?

jcumali008

HawkEye02 wrote:

pa check naman design ko sa GVT:

tues: chest/shoulders/tris (push)
wed: off
thu: back/bis/abs (pull)
fri: off
sat: legs
sun: off
mon: off

push:

chest: bench press 10x10
shoulders: arnold press 10x10
tris: skullcrushers or triceps pulldowns 3x8-10 or kung kaya 10x10 haha

pull:

back: lat pulls or reversed grip rows 10x10
bis: preacher curls 3x8-10 or kung yaka ulit 10x10
abs: declined situps 3x25

legs:

quads: ATG squats 10x10
hams: Deadlift (nawowork naman hams sa DLs diba?)
calves: donkey calf raises 3x15

tama po ba na one exercise per body part? and 3 sets lang for smaller muscles(bis, tris, calves)?

nice GVT na..

miguel

tapos na yung 12 weeks mo sa 5x5 bro?

HawkEye02

@miguel tapos na bro size training na

@jc yes GVT na haha

miguel

HawkEye02 wrote:

@miguel tapos na bro size training na

@jc yes GVT na haha

oks lang ba bro guide moko after ko sa 12 weeks ng 5x5? wala kasi ako idea kung anong gagawin ko na susunod. medyo busy kasi sa school wala ako time magresearch hehe. oks lang ba bro?

jcumali008

HawkEye02 wrote:

@miguel tapos na bro size training na

@jc yes GVT na haha

hehe..goodluck.. mukhang naeenganyo din ako nyang GVT na yan eh.. research2 pa ko..

HawkEye02

miguel wrote:

HawkEye02 wrote:

@miguel tapos na bro size training na

@jc yes GVT na haha

oks lang ba bro guide moko after ko sa 12 weeks ng 5x5? wala kasi ako idea kung anong gagawin ko na susunod. medyo busy kasi sa school wala ako time magresearch hehe. oks lang ba bro?

oks lang bro haha tignan ko muna kung effective sakin GVT balitaan kita

miguel

salamat tol! nga pala, since tapos mo na yung 5x5. kamusta naman yung results sayo?

HawkEye02

eto

starting body weight: 150lbs
starting body fat: 15%

starting weight to be lifted:

bench press: 60lbs
squat: 45lbs
shoulder press: 45lbs
rows: 65lbs
deadlift: 90lbs

last day of week 12 body weight: 163lbs
last day of week 12 body fat: 14.69%

12th week weight lifted:

bench press: 130lbs
squat: 180lbs
shoulder press: 100lbs
rows: 150lbs
deadlift: 200lbs

miguel

HawkEye02 wrote:

eto

starting body weight: 150lbs
starting body fat: 15%

starting weight to be lifted:

bench press: 60lbs
squat: 45lbs
shoulder press: 45lbs
rows: 65lbs
deadlift: 90lbs

last day of week 12 body weight: 163lbs
last day of week 12 body fat: 14.69%

12th week weight lifted:

bench press: 130lbs
squat: 180lbs
shoulder press: 100lbs
rows: 150lbs
deadlift: 200lbs

astig! may bodyfat calculator ka?

HawkEye02

sa livestong.com ko lang nacompute fat% ko haha

HawkEye02

done sa 1st day ng GVT grabe hindi ko mataas kamay ko akala ko sa una madali pero pinamkamahirap yung 6th-10th set. going to repeat the weight i lifted for today kasi hindi ko natapos yung 10 reps ng tuloy

milksworth

got to love GVT specially with delts training! you can feel the muscle literally burning! keep it up!

HawkEye02

salamat boss milk! haha pati sa triceps ramdam ko haha sore kaagad after session hirap magpalit ng pantaas

arwin0609

+100000 sa DOMS hehehehe

DregPitt

di ko alam yang program na GVT na yan sir ah, pero kung my sore after the workout mukhang maganda nga yan. sir inquire ko lang kung kailangan ba may kasama ka para magawa yn GVT? solo lang kasi ako pag nggym.