thanks sir rot... by the way mag 2 months na po ako sa program na binigay nyo... do i have to keep on doing this or me bago.. hahahahahaha.... thanks again...
Hi Gooday mga sirs.. bubuhayin ko ulit itong thread ko na to.. hope you can help this time around.. ive stopped going to the gym for 6 months now due to an accident. So right now ok na ulet ako kaya pede na ulit mag buhat. For the past 6 months habang ako nag papagaling i gained almost 25lbs and belly fat. So i need your advise mga brothers para maconvert yung mga fats ko into muscles. Thank you in advance sa mga advice nyo.. Maraming salamat ulet PBB..
First you cant convert fat into muscles, you have to lose fat first then gain muscles along with some fat (cant be helped) or gain muscles first along with some fat then shed off the excess fat you have.
Car accident sir... napuruhan ako sa face area.. and i already consulted my doctor and his given me a go signal to go back to the gym.. so ito at nagbabalik.
Here's what i muster after being away for so long.
bench is 90lbs
PL is 110lbs
Squat is 110
so far yan pa lang ung ginagawa ko last wednesday. Right now i want to focus on lossing those fats so kelangan ko po ng program na pede for me to do that i could add. Thanks in advance!!
Here's what i have for today...
Dip body weight x8 3 sets
squat 100x8
110x8
120x8
BP 100x8
110x8
120x8
Incline BP 100x8 3 sets
Incline dumbbell BP 40x8 - (pano po ba bilang neto mga sirs per hand or yung total weight..) for 3 sets
dumbbell fly 15x8 - (15lbs per hand) for 3 sets
dumbbell pullover 20x8 for 3 sets
dumbbell standing triceps extension 20x8 for 3 sets
dumbbell standing one arm triceps extension 10x8 for 3 sets
any suggestions are very much appreciated and are welcome
thanks again mga sirs!!
Here is what i have last saturday.
Abs:
oblique crunches 16x3
leg raise 16x3
air bike 16x3
leg raise 12x3
decline crunch 12x3
all for 1 minute rests
shoulders and legs
Squat 100x8 for 3 sets and 2 min rest
Lunges 50x8 for 3 sets and 1 min rest
Leg extensions 80x8, 120x8 and 150x8 1 min rest -
Leg press 180x8 for 3 sets and 1 min rest
Shoulder press 50x8 3 sets and 1 min rest
dumbbell shoulder press 50x8 for 3 sets and 1 min rest
Dumbbell lateral raise 20x8 for 3 sets 1 min rest
Dumbbell shrug 90x8 for 3 sets 1 min rest
After 1 year of haitus ako ay nag babalik..
I started last January this year my routine are mostly chest and shoulder exercises for 3 months. I was not able to log it in a journal kaya di ko rin ma explain ng maayos. My diet includes everything but mostly less fats lang talaga ako meaning more on carbs, veggies and meat. As of now I don't take any supplements but planning to once na may budget and I also want to see if kung hangang san kaya ko buhatin with out taking any supps.
Right now I'm doing 5x5 exercises and this is what I got so far.
A
Squats
set 1 - 130lbs
set 2 -140 lbs
set 3 - 140lbs
set 4 and 5 - 150lbs
Bench
1 and 2 - 120 lbs
3 - 130 lbs
4 and 5 - 140 lbs
Barbell Row
110 lbs - all 5 sets
Dips is body weight which is 180 lbs 3 sets of 10.
B
Squat - same as above
Standing Military Press - 90lbs all sets of 5
Deadlift
1 - 100lbs
2 - 140lbs
3 to 5 150lbs
I need you inputs if Im doing it right - Thank you mga master Ill post some of my pics later. thanks again
Comments
squat 160lbs
bench 130lbs ang kulet ng spotter hawak ng hawak sa bar..
barbell row 130lbs
5x5 program pa rin sunod ko..
squat 140lbs
bench 100lbs
barbell row 100lbs
Here's what i muster after being away for so long.
bench is 90lbs
PL is 110lbs
Squat is 110
so far yan pa lang ung ginagawa ko last wednesday. Right now i want to focus on lossing those fats so kelangan ko po ng program na pede for me to do that i could add. Thanks in advance!!
Dip body weight x8 3 sets
squat 100x8
110x8
120x8
BP 100x8
110x8
120x8
Incline BP 100x8 3 sets
Incline dumbbell BP 40x8 - (pano po ba bilang neto mga sirs per hand or yung total weight..) for 3 sets
dumbbell fly 15x8 - (15lbs per hand) for 3 sets
dumbbell pullover 20x8 for 3 sets
dumbbell standing triceps extension 20x8 for 3 sets
dumbbell standing one arm triceps extension 10x8 for 3 sets
any suggestions are very much appreciated and are welcome
thanks again mga sirs!!
so here's my stat:
deadlift: 90x8
130x8
130x8
barbell bent over row: 90x8
100x8
110x8
wide grip lat pull down: 100x8 3 sets
barbell curl: 40x8
70x8 2 sets
incline dumbbell curl : 60x8
30x8 2 sets
alt hammer curl: 40x8 3 sets
the reason kung bakit iba iba ung bigat kasi pinapakiramdaman ko pa kung until hangang saan kaya ko as for me to asses kung san ko mag start..
Abs:
oblique crunches 16x3
leg raise 16x3
air bike 16x3
leg raise 12x3
decline crunch 12x3
all for 1 minute rests
shoulders and legs
Squat 100x8 for 3 sets and 2 min rest
Lunges 50x8 for 3 sets and 1 min rest
Leg extensions 80x8, 120x8 and 150x8 1 min rest -
Leg press 180x8 for 3 sets and 1 min rest
Shoulder press 50x8 3 sets and 1 min rest
dumbbell shoulder press 50x8 for 3 sets and 1 min rest
Dumbbell lateral raise 20x8 for 3 sets 1 min rest
Dumbbell shrug 90x8 for 3 sets 1 min rest
I started last January this year my routine are mostly chest and shoulder exercises for 3 months. I was not able to log it in a journal kaya di ko rin ma explain ng maayos. My diet includes everything but mostly less fats lang talaga ako meaning more on carbs, veggies and meat. As of now I don't take any supplements but planning to once na may budget and I also want to see if kung hangang san kaya ko buhatin with out taking any supps.
Right now I'm doing 5x5 exercises and this is what I got so far.
A
Squats
set 1 - 130lbs
set 2 -140 lbs
set 3 - 140lbs
set 4 and 5 - 150lbs
Bench
1 and 2 - 120 lbs
3 - 130 lbs
4 and 5 - 140 lbs
Barbell Row
110 lbs - all 5 sets
Dips is body weight which is 180 lbs 3 sets of 10.
B
Squat - same as above
Standing Military Press - 90lbs all sets of 5
Deadlift
1 - 100lbs
2 - 140lbs
3 to 5 150lbs
I need you inputs if Im doing it right - Thank you mga master Ill post some of my pics later. thanks again
Squat 5x5
1 150lbs
2 - 5 160lbs
standing military press 5x5
1 - 4 90lbs
5 95lbs
Deadlift 5x5
1- 5 150lbs
pull ups
2
Squat 5x5
1 150
2 - 4 160
5 165
Military Press 5x5
1 - 4 90lbs
5 95lbs
DL 5x5
1 - 5 150lbs
dips 10x3
bodyweight
rest time is 2 to 3 minutes
trained last 23 and parang nanghihina ako is it normal?
bumaba ung squat ko from 160lbs nahirapan ako so balik ako ng 140lbs
squat 5x5 140lbs
military press 5x5 90lbs
DL 5x5 140lbs
jun 25
squat 5x5 140lbs
BP 5x5
set 1 - 2 130lbs
set 3 - 4 135lbs
last set 140lbs
Barbell Row 5x5 130lbs
chest dip 10x3 body weight
jun 27
squat
set 1 - 4 140lbs
last set 150lbs
MP 5x5 90lbs
DL 5x5 130lbs