Clueless Trump's Journal

TrumpTrump Posts: 60
in Personal Journals
Hi there.. Since 3 months ago nag start mag gym para sa biggest losser namin dito sa office it started parang asaran lang.. What i did is to build muscles to burn fat and that is my mindset and it worked for me.. from 177 when we first started now im down to 163.. but now its over i want to change my plan dati kasi kung ano lang nakikita ko na ginagwa nila sinusundan ko lang wala talaga ako main na program as in buhat lang kung buhat.. noob kung noob.. almost everyday laman ako ng gym ng office namin.. halo halo ang ginagawa ko pati na ako mismo ay naguguluhan hehehehehe.. i keep trying to push my self without thinking of what i am doing.. basta lang pag pawisan ng todo ayos na.. and nung nakita ko na meron palang site na ganito i tried learning kung ano ba dapat ang gawin to gain more muscles and lift heavy weights.. so far based on what i read kelangan mo din pala train ang core mo to gain more strength eh dati wala lang.. as in kahit legs ko di ko naeexercise.. so kept on searching kung ano ba dapat program na pede sa akin or kaya ko gawin without spending 3 hours on the gym.. and nakita ko nga yung reg parks beginners exercise and parang doable sya para sa akin..
this is my first day doing the routine.. so here's what i did kanina..

A
Squats 5x5 1st set 90lbs 2nd - 5th set 120lbs tried doing 150lbs di kaya
Pull Ups or Chin Ups 5x5 1st set 90lbs 2nd set 120lbs 3rd - 5th set 150lbs
Bench Press or Dips 5x5 1st set 90lbs 2nd set 120lbs 3rd - 5th set 150lbs
Forearm or Grip Work 2x10 1st set 10lbs 2nd set 15lbs
Calf Exercise 2sets 15-20 1st and 2nd 150lbs

B
Front Squats 5x5
Barbell Rows 5x5
Standing Military Press 5x5
Deadlifts 3x5
Forearm or Grip Work 2x10
Calf Exercise 2x15-20

3 days per week
week 1: ABA
week 2: BAB
week 3: ABA
week 4: BAB

so yung B di ko pa nagagawa sa Wednesday pa.. and sorry mga sir wala pa akong mapapakitang pics.. ill update this once nakakuha na ako ng pic.. Please tell me kung naliligaw ba ako ng landas or mali ung ginagawa ko.. by the way instead of doing pull ups or chin ups sa lat pull down muna ako kasi di ko pa kaya.. Thanks again mga sirs sa advice..
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Comments

  • allen101allen101 Posts: 5,102
    Welcome to the community bro.
    Good job din in losing your weight and staying motivated.

    Keep it up!
  • KyzackKyzack Posts: 1,088
    nice! tuloy tuloy lang! ayos may gym kayo mismo sa office. take advantage of it. tuloy mo ang basa basa ng best practices dito sa pbb. dami ka matututunan, as i did learn a lot myself :)

    goodluck! keep us posted welcome!
  • DalmasVektazDalmasVektaz Posts: 2,155
    Welcome to PBB Boss Trump
  • DregPittDregPitt Posts: 987
    ayos! buti ka pa pa may journal na! ako wala pa.. haha.. Goodluck! keep motivated!
  • DalmasVektazDalmasVektaz Posts: 2,155
    gawa ka na rin
  • TrumpTrump Posts: 60
    Salamat mga sirs.. Sayang din kasi kung di ko pagpapatuloy kaya medyo seriousness na rin sa pag bubuhat... Eto talaga first time ko mag buhat kaya naninibago ako sa lifestyle...
  • jcumali008jcumali008 Posts: 1,090
    Good luck sa goal sir..
  • TrumpTrump Posts: 60
    ok lang ba mga sir na for every set ng 5x5 eh mag abs ka.. kasi un ang ginagawa ko instead of waiting for 1 to 2 minutes im using that time to do v-sit ups for ab workout.. TIA
  • ranuserranuser Posts: 349
    It depends naman kung kaya mo bro e. Kung kaya mo naman go lang! Train hard!
  • XbrainXgainXbrainXgain Posts: 818
    Mahirap nga lang magsquats kapag pagod na yung core. Especially yung mga sobrang bigat na. And i think sa exercise choices sa 5x5 eh mostly compounds that will need your core. Baka maging sagabal pa sa strength mo IMO.
  • TrumpTrump Posts: 60
    Thanks again mga sirs.. for squats kasi im still trying to see kung hangang saan ung kaya buhatin. so far 120lbs pa lang next session ill try adding 10pounds.. and so far wala naman akong napapansin nababawasan yung strength ko pag nag situps ako after every set.. hinihingal medyo but strength wise wala pa po.. and im doing it dun sa warmup stage and after last set ng 5x5.. cant wait for my 2nd set tomorrow.. thanks again mga sirs..
  • arwin0609arwin0609 Posts: 984
    XbrainXgain wrote:
    Mahirap nga lang magsquats kapag pagod na yung core. Especially yung mga sobrang bigat na. And i think sa exercise choices sa 5x5 eh mostly compounds that will need your core. Baka maging sagabal pa sa strength mo IMO.

    ^This.
    Trump wrote:
    Thanks again mga sirs.. for squats kasi im still trying to see kung hangang saan ung kaya buhatin. so far 120lbs pa lang next session ill try adding 10pounds.. and so far wala naman akong napapansin nababawasan yung strength ko pag nag situps ako after every set.. hinihingal medyo but strength wise wala pa po.. and im doing it dun sa warmup stage and after last set ng 5x5.. cant wait for my 2nd set tomorrow.. thanks again mga sirs..

    Sa ngayun siguro kaya mo pa mag sit up pero pag dumating ka na halos BW mo na binubuhat mo sa Squat baka mahirapan ka na mag sit up.

    Question: Bakit gusto/kailangan mo pala mag situp? Sabi nga ni xbrain compound lifts yan lahat yan ginagamitan ng core so na workout rin yung abs mo.
  • daltonkamotedaltonkamote Posts: 3,629
    Trump wrote:
    Thanks again mga sirs.. for squats kasi im still trying to see kung hangang saan ung kaya buhatin. so far 120lbs pa lang next session ill try adding 10pounds.. and so far wala naman akong napapansin nababawasan yung strength ko pag nag situps ako after every set.. hinihingal medyo but strength wise wala pa po.. and im doing it dun sa warmup stage and after last set ng 5x5.. cant wait for my 2nd set tomorrow.. thanks again mga sirs..

    para san situps?
  • XbrainXgainXbrainXgain Posts: 818
    ^curious din ako kung para saan.
  • TrumpTrump Posts: 60
    Well base sa nabasa ko mas maganda itrain ng sobra ang abs muscle to get the abs that you want.. And di ko po rin alam na kasama pala sa mga exercises na ginagawa ko ung abs hehehehehe...
  • rotrot78rotrot78 Posts: 1,147
    sit ups para sa abs syempre... pero sir lahat ng 5x5 exercise ay kasama ang core mo na dun, hindi ka lalakas sa squat, deadlift or any freeweights exercises kung mahina ang core mo.. ngayon alam mo na, medyo heavy mo lang ng konti buhat mo kasi design ang 5x5 na medyo heavy, pero ingat ha. cge hala buhat na!
  • arwin0609arwin0609 Posts: 984
    @trump - silipin mo yung journal ni sir rotrot mamaw yan pero may abs dahil sa heavy lifting ng 5 x 5 program.
  • XbrainXgainXbrainXgain Posts: 818
    Afaik, ang situps po ay hindi para sa abs. Strictly speaking para po siya sa hip flexors natin (illiopsoas). Hindi siya gaanong matunog sa madla kasi hindi naman siya nakikita sa labas ng katawan. Hindi katulad ng biceps or pecs na halos lahat ata ay alam. Ang main function ng abs ay angnpagflex ng trunk natin. Hindi ng hips. So if you want those gorgeous abs, youre better off doing crunches than sit ups. Correct me if im wrong mga masters.
  • TrumpTrump Posts: 60
    ahhh.. ok thanks mga sirs at ako ay naliwanagan.. well anyway balik gym ako kahapon and this is what i did

    Front Squats 5x5 50lbs (1st) 70 (2nd) 90 (3rd-5th)
    Barbell Rows 5x5 90lbs (1st) 120 (2nd) 130 (3rd-5th)
    Standing Military Press 5x5 50lbs (1st) 70 (2nd) 90 (3rd-5th)
    Deadlifts 3x5 90lbs (1st) 120 (2nd) 150 (3rd)
    Forearm or Grip Work 2x10 1st set 10lbs 2nd set 15lbs
    Calf Exercise 2sets 15-20 1st and 2nd 150lbs

    Please tell me if im doing it wrong.. Thanks mga sir.. really wanted to learn.. Thanks again mga sirs..
  • arwin0609arwin0609 Posts: 984
    5 x 5 ba yan? Ba't parang ang dami?
  • allen101allen101 Posts: 5,102
    Trump wrote:
    ahhh.. ok thanks mga sirs at ako ay naliwanagan.. well anyway balik gym ako kahapon and this is what i did

    Front Squats 5x5 50lbs (1st) 70 (2nd) 90 (3rd-5th)
    Barbell Rows 5x5 90lbs (1st) 120 (2nd) 130 (3rd-5th)
    Standing Military Press 5x5 50lbs (1st) 70 (2nd) 90 (3rd-5th)
    Deadlifts 3x5 90lbs (1st) 120 (2nd) 150 (3rd)
    Forearm or Grip Work 2x10 1st set 10lbs 2nd set 15lbs
    Calf Exercise 2sets 15-20 1st and 2nd 150lbs

    Please tell me if im doing it wrong.. Thanks mga sir.. really wanted to learn.. Thanks again mga sirs..

    Ooops.. inedit ko yung comment ko since nakita ko na yung program mo.
    Reg Park's 5x5 routine pala yan...
  • TrumpTrump Posts: 60
    arwin0609 wrote:
    5 x 5 ba yan? Ba't parang ang dami?

    panong madami sir?.. ano dapat ibawas ko.. got it from reg parks beginners routine.. ung barbell row pede bang palitan sya ng tbar row? are they the same... Thanks again..
  • arwin0609arwin0609 Posts: 984
    Reg Park ba? hindi ko pa na try yan.... Akala ko yung SL or Bill Starr na 5 x 5 kaya nagtaka ako na parang ang dami...
  • rotrot78rotrot78 Posts: 1,147
    XbrainXgain wrote:
    Afaik, ang situps po ay hindi para sa abs. Strictly speaking para po siya sa hip flexors natin (illiopsoas). Hindi siya gaanong matunog sa madla kasi hindi naman siya nakikita sa labas ng katawan. Hindi katulad ng biceps or pecs na halos lahat ata ay alam. Ang main function ng abs ay angnpagflex ng trunk natin. Hindi ng hips. So if you want those gorgeous abs, youre better off doing crunches than sit ups. Correct me if im wrong mga masters.

    hehehe.. are you sure sir?? dba pag mag sit ups ka mag crucnh ka rin. yes tama ka may tama rin sa hips and also abs.. hindi ko yan tiningnan sa net ha.. apply ko lang yan sa sarili ko ha.. and may i add ang abs hindi nakukuha sa crunches sa kusina yan nakukuha "nutrition" and also compound exercises.
  • TrumpTrump Posts: 60
    rotrot78 wrote:
    XbrainXgain wrote:
    Afaik, ang situps po ay hindi para sa abs. Strictly speaking para po siya sa hip flexors natin (illiopsoas). Hindi siya gaanong matunog sa madla kasi hindi naman siya nakikita sa labas ng katawan. Hindi katulad ng biceps or pecs na halos lahat ata ay alam. Ang main function ng abs ay angnpagflex ng trunk natin. Hindi ng hips. So if you want those gorgeous abs, youre better off doing crunches than sit ups. Correct me if im wrong mga masters.

    hehehe.. are you sure sir?? dba pag mag sit ups ka mag crucnh ka rin. yes tama ka may tama rin sa hips and also abs.. hindi ko yan tiningnan sa net ha.. apply ko lang yan sa sarili ko ha..

    Sir Rot tama po ba or mali ung routine na ginagawa ko.. para atleast habang maaga macorrect ko na.. Thanks Sir..
  • XbrainXgainXbrainXgain Posts: 818
    In essence yes, may crunch motion din ang sit ups, pero why would you put more effort para sa hip flexors mo kung hindi naman yun yung goal mo. Yun lang yung point ko sir. And hindi rin ako tumingin sa net. Pinagaralan ko po yan sa bio mechanics class.
  • rotrot78rotrot78 Posts: 1,147
    hehehe babalik ko sayo sir tanong mo, baket ka mag squat kung hindi naman core din ang goal mo?? kasi what? baket ka mag deadlift kung core din ang goal mo? and also alam ko na nagaaral ka.. UP? lahat ng members dito kilala ko sa mga journal nyo lahat yan binabasa ko. lahat yan monitor ko hindi ako namimili ng journal.@trump ayusin mo muna yan, may mga 5x5 tayo dito na articles pa search na lang.. masyado nakakapagod ang program mo nakalatag.
  • XbrainXgainXbrainXgain Posts: 818
    Sa bagay. May punto ka sir. Lahat ng compounds eh may involvement ng core. Pero consider this sir, magbebench press ka ba para palakihin/palakasin yung shoulders mo? Most likely hindi diba? Gagawin mo yung exercise na ang main muscle na gagamitin ay delts. I think pwede rin siya maapply sa sit ups and crunches. Please dont mistake my post as an initiation of some trouble. Friendly discussion lang po ng ideas. :)
  • TrumpTrump Posts: 60
    A
    Squats 5x5 1st set
    Pull Ups or Chin Ups - could i do lat machine instead of pull ups?
    Bench Press or Dips
    Forearm or Grip Work
    Calf Exercise 2sets

    B
    Front Squats 5x5 - is it ok not to do this since medyo marami na sya sa set B ko? advice na rin kasi medyo marami na sya..
    Barbell Rows 5x5 - tbar rows are they the same?
    Standing Military Press 5x5
    Deadlifts 3x5
    Forearm or Grip Work 2x10
    Calf Exercise 2x15-20

    questions:
    1. ok na po ba to?.. or marami pa rin sya masyado?... parang kasi pag binawasan ko pa eh feeling ko kulang ung mga ginagawa ko... Thanks again mga master...

    2. based on the discussion of sir Rot and xbrainxgain if vsit ups is training your core (CMIIW) and hip flexors makakatulong din ba to sa deadlift and compound exercises na ginagawa ko (CMIIW ulet)..

    3. san po kayo nag gygym para maka kuha ako ng first hand na tips of proper form and proper way to do it.. sorry po talaga i tried following yung sa youtube and tips on how to lift right pero feeling ko mali yung ginagawa ko.. I really want to do it right.. pasensya na kung medyo magulo...

    Thanks again mga sirs...
  • allen101allen101 Posts: 5,102
    Trump wrote:
    A
    Squats 5x5 1st set
    Pull Ups or Chin Ups - could i do lat machine instead of pull ups?
    Bench Press or Dips
    Forearm or Grip Work
    Calf Exercise 2sets

    B
    Front Squats 5x5 - is it ok not to do this since medyo marami na sya sa set B ko? advice na rin kasi medyo marami na sya..
    Barbell Rows 5x5 - tbar rows are they the same?
    Standing Military Press 5x5
    Deadlifts 3x5
    Forearm or Grip Work 2x10
    Calf Exercise 2x15-20

    questions:
    1. ok na po ba to?.. or marami pa rin sya masyado?... parang kasi pag binawasan ko pa eh feeling ko kulang ung mga ginagawa ko... Thanks again mga master...

    2. based on the discussion of sir Rot and xbrainxgain if vsit ups is training your core (CMIIW) and hip flexors makakatulong din ba to sa deadlift and compound exercises na ginagawa ko (CMIIW ulet)..

    3. san po kayo nag gygym para maka kuha ako ng first hand na tips of proper form and proper way to do it.. sorry po talaga i tried following yung sa youtube and tips on how to lift right pero feeling ko mali yung ginagawa ko.. I really want to do it right.. pasensya na kung medyo magulo...

    Thanks again mga sirs...

    I'm not sure if I'm the right person to answer you.
    Pero tulungan kita sa abot ng aking nalalaman o kakayanan.

    1. Hindi ko masasagot kung dapat mong bawasan dahil hindi ko pa nasubukan itong program mo.
    Ako kasi ang ginagawa kong 5x5 ay yung kay Bill Starr. Modified ko na din siyempre depende sa needs ko. Kung gusto mo itry ito yung link http://www.eclipsegym.com/forums/viewtopic.php?t=57. Mas simple.
    Kung mapapansin mo 3 exercise lang yan pero hindi yan kulang. Malalaman mo kung bakit kapag nagbuhat ka na ng malapit o higit na sa bodyweight mo lalo na sa dedlift at squat.

    2. Sa tingen ko sapat naman ang mga compound lifts (Squat, Deadlift at Military press) para palakasin ang core mo. Kung gusto mo lumakas pa sa compound lifts e lagi mo lang silang iensayo.

    3. Iba iba location namin dito, mas maganda siguro ikaw magsabi kung saan ka. =)
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