Pwede naman eh, ako nga first day ko dito, sa journal na agad unang post ko, wala nang member's intro. Ang issue lang sa post niya, nahijack niya 'tong journal...
Actually di ko kabisado kasi paiba-iba binibigay sa akin every session.
Ang usual template is 3 supersets and per superset 1 exercise for a major muscle group (ie chest) tapos 1 minor muscle group (ie tricep) or combination. Ang pangtapos is either a bodyweight exercise for 30 sec (ie push-ups, jumping jacks, mountain climber, burpees) or abs (combination ng crunches, leg raise etc, 30 - 50 reps lahat lahat)
Usually nakaka tatlong supersets every session or 4 kung ganado ako. Tapos cardio sa treadmill for 15-20min.
IMHO you'll gain more mass kung magbodybuilding routine ka or other programs na may emphasis sa compound exercises. Kung paiba iba every session WO mo tapos burpees, pushups etc. Then superset pair mo is big&small parts, seems like aerobics to me at weightloss. Based sa progress pics mo, graduate ka na dapat by now sa weightloss and start ka na magbuild ng foundation. Without even changing your eating habits, kakapal muscle mo pag nagintroduce ka ng mas brutal na WO
IMHO you'll gain more mass kung magbodybuilding routine ka or other programs na may emphasis sa compound exercises. Kung paiba iba every session WO mo tapos burpees, pushups etc. Then superset pair mo is big&small parts, seems like aerobics to me at weightloss. Based sa progress pics mo, graduate ka na dapat by now sa weightloss and start ka na magbuild ng foundation. Without even changing your eating habits, kakapal muscle mo pag nagintroduce ka ng mas brutal na WO
I think I'm stuck in Plateau. Have changed my program and have been doing this already for 4 weeks. Will do this for 4 more weeks and see what happens.
Thanks for inputs guys... noted. Really appreciated it.
Currently in the process (again) of changing my program. More strength training. Maybe 4 times a week and less cardio (once a week). Mentally, shifting from weight loss to bulking up.
What I did:
1. Lift heavy. 3-4 times a week
2. Tweaked macros. Increase protein intake reduce carbs esp on non-training days
3. No cardio except Sunday (basketball)
4. Sleep early. Enough rest
What I did:
1. Lift heavy. 3-4 times a week
2. Tweaked macros. Increase protein intake reduce carbs esp on non-training days
3. No cardio except Sunday (basketball)
4. Sleep early. Enough rest
What I did:
1. Lift heavy. 3-4 times a week
2. Tweaked macros. Increase protein intake reduce carbs esp on non-training days
3. No cardio except Sunday (basketball)
4. Sleep early. Enough rest
What I did:
1. Lift heavy. 3-4 times a week
2. Tweaked macros. Increase protein intake reduce carbs esp on non-training days
3. No cardio except Sunday (basketball)
4. Sleep early. Enough rest
yan ang progress! keep it up!
thanks @badass_vinch di na ako magpopost ng pa buwan buwan. liit lang talaga diperensya pag kada buwan.
What I did:
1. Lift heavy. 3-4 times a week
2. Tweaked macros. Increase protein intake reduce carbs esp on non-training days
3. No cardio except Sunday (basketball)
4. Sleep early. Enough rest
Update:
After battling whether to bulk or continue with the fat loss... I decided to continue with the fat loss, gut instinct drove me actually.
So I'm still on calorie deficit around 500 calories a day. Maybe taking in 1500-1800 calories a day ... and I have discovered the magic of carb refeeds. I have read it many times in bodybuilding journals but never really paid attention to it. I asked the coach in the gym about it and learned it is usually done to jump start the metabolic rate again after it slowed down due to long term calorie deficit. I think bodybuilders who are on cutting phase do this.
So I decided to try it my style. I do it at the end of a three week dieting cycle wherein I eat twice as much carbs for 2 days (weekends) OR When I feel my cravings are stronger, that's the symptom that I need to do it. These are the only days I get to enjoy breads, ice cream and cakes.... along with the usual fibrous carbs that I normally eat.
Results: My lower back fat and abdominals, which I think are hopeless start to shrink. From 96cm it got down to 91cm in a matter of 2 months. (I usually measure the widest part of the abdominal) I could finally see the hip bone cutting between the abdominals and lower back. If the lower back start to shrink, the abdominals and legs will follow soon, I think I'll continue to do this until I see most of the fat from lower back, and legs have reduced in size.
@rjsuperset23 said:
grabe 2 years na mala halimaw na progress na cguro iyan sir!!
hindi rin boss. kasi may mga buwan na huminto ako dahil na injury ako sa shoulder at lower back. nung huminto ako pangit din diet ko. pero ngayon tuloy tuloy na, sana wala nang injury.
@t4g4y said:
good luck sir. so may new goal na? hehe
Sa ngayon, nagdi-diet ako to lose fat especially sa bandang lower back (side handles). What works for me is a low-carb diet. Once bumabalik na yung porma, start ako to lean bulk, siguro after another month or 2. ayoko ko kasi magpalaki na mataba at walang porma yung katawan.
Comments
Pwede naman eh, ako nga first day ko dito, sa journal na agad unang post ko, wala nang member's intro. Ang issue lang sa post niya, nahijack niya 'tong journal...
si mhike pala tinutukoy ... hehe
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Ang usual template is 3 supersets and per superset 1 exercise for a major muscle group (ie chest) tapos 1 minor muscle group (ie tricep) or combination. Ang pangtapos is either a bodyweight exercise for 30 sec (ie push-ups, jumping jacks, mountain climber, burpees) or abs (combination ng crunches, leg raise etc, 30 - 50 reps lahat lahat)
Usually nakaka tatlong supersets every session or 4 kung ganado ako. Tapos cardio sa treadmill for 15-20min.
1 hour tapos na workout ko...
Ito program ko mamaya. Nabasa ko sa isang "guide".
Chest:
1. Bench Press - 12 x 3
2. Incline Bench Press - 12 x 3
3. Push Ups - 20 x 3
Shoulder: (Superset, 3 sets)
1. Standing dumbbell military press - 12 reps
2. Dumbbells shrugs - 12 reps
3. Standing bent-over shoulder raise
4. Shoulder front raise using plate
Abs:
Yung the usual na ginagawa ko.
I think I'm stuck in Plateau. Have changed my program and have been doing this already for 4 weeks. Will do this for 4 more weeks and see what happens.
Monday: Resistance Workout 1
Tuesday: Steady State Cardio
Wednesday: Rest
Thursday: Resistance Workout 2
Friday: Intensity Interval Cardio
Saturday: Rest
Sunday: Freestyle Cardio (Basketball or Muay Thai, depende)
Resistance workout 1
Deadlift
3 sets x 6-8 repetitions (rest for 2 minutes between sets)
SUPERSET 1
4 sets x 6-8 repetitions
Horizontal push (e.g. bench press)
Horizontal pull (e.g. dumb-bell row)
SUPERSET 2
2 sets x 12-15 repetitions
Vertical pull (e.g. lat pulldown)
Vertical push (e.g. overhead press)
SUPERSET 3
2 sets x 12-15 repetitions
Face Pulls
Bent Over Lateral Raise
CORE
2-3 sets x 8-10 repetitions
Ball rollouts
2-3 sets x 12-15 repetitions
Reverse Ab Curl
Resistance workout 2
Barbell squat
3 sets x 12-15 repetitions (rest for 60-90 seconds between sets)
SUPERSET 1
4 sets x 6-8 repetitions
Vertical pull (e.g. pull-up)
Vertical push (e.g. seated dumbbell press)
SUPERSET 2
2 sets x 12-15 repetitions
Horizontal push (e.g. incline dumbbell press)
Horizontal pull (e.g. seated cable row)
SUPERSET 3
3 sets x 8-10 repetitions
Incline Dumbbell Curl
Triceps Pressdown
CORE
2-3 sets x 8-10 repetitions
Woodchopper
2-3 sets x 12-15 repetitions
Swiss Ball Crunch
Ano sa tingin niyo sa program na ito?
O.O
Why not just run?
Tutal puro cardio din naman program mo.
But don't expect a better physique, iba kasi ang weight loss lang sa fat loss.
Kung weight loss lang, takbo ka na lang at bawas ng kain.
Sayang pa membership mo sa gym.
Just being honest bro.
Or maybe.... pwede mo pag-isipan ulit kung yun lang gusto mo.
bro, ang sakin lang iba ang pag papaganda ng katawan kesa pag papayat.
Too much cardio , just a slimmer version of your current self after quite some time.
I try mo iphotoshop yang picture mo then resize mo lang sa maliit
Currently in the process (again) of changing my program. More strength training. Maybe 4 times a week and less cardio (once a week). Mentally, shifting from weight loss to bulking up.
Next month ulit.
3 months after last post.
What I did:
1. Lift heavy. 3-4 times a week
2. Tweaked macros. Increase protein intake reduce carbs esp on non-training days
3. No cardio except Sunday (basketball)
4. Sleep early. Enough rest
keep up! stay motivated!
yan ang progress! keep it up!
@Lazar salamat brad.
Mirin sir! cheers!
thanks @badass_vinch di na ako magpopost ng pa buwan buwan. liit lang talaga diperensya pag kada buwan.
Haha @SmallWIJI, ang layo ko pa kay Zyzz
Update:
After battling whether to bulk or continue with the fat loss... I decided to continue with the fat loss, gut instinct drove me actually.
So I'm still on calorie deficit around 500 calories a day. Maybe taking in 1500-1800 calories a day ... and I have discovered the magic of carb refeeds. I have read it many times in bodybuilding journals but never really paid attention to it. I asked the coach in the gym about it and learned it is usually done to jump start the metabolic rate again after it slowed down due to long term calorie deficit. I think bodybuilders who are on cutting phase do this.
So I decided to try it my style. I do it at the end of a three week dieting cycle wherein I eat twice as much carbs for 2 days (weekends) OR When I feel my cravings are stronger, that's the symptom that I need to do it. These are the only days I get to enjoy breads, ice cream and cakes.... along with the usual fibrous carbs that I normally eat.
Results: My lower back fat and abdominals, which I think are hopeless start to shrink. From 96cm it got down to 91cm in a matter of 2 months. (I usually measure the widest part of the abdominal) I could finally see the hip bone cutting between the abdominals and lower back. If the lower back start to shrink, the abdominals and legs will follow soon, I think I'll continue to do this until I see most of the fat from lower back, and legs have reduced in size.
Months of experimentation and learned a lot.
Bumping this thread after 2 years. Tagal na pala. I will update this with my progress soon.
welcome back sir
grabe 2 years na mala halimaw na progress na cguro iyan sir!!
hindi rin boss. kasi may mga buwan na huminto ako dahil na injury ako sa shoulder at lower back. nung huminto ako pangit din diet ko. pero ngayon tuloy tuloy na, sana wala nang injury.
good luck sir. so may new goal na? hehe
Sa ngayon, nagdi-diet ako to lose fat especially sa bandang lower back (side handles). What works for me is a low-carb diet. Once bumabalik na yung porma, start ako to lean bulk, siguro after another month or 2. ayoko ko kasi magpalaki na mataba at walang porma yung katawan.