Emon's Journal

emon02emon02 Posts: 700
in Personal Journals
[size=small]
Family health history pushed me to get healthy.

been lifting since october 2011 and still not thinking of quitting this sport.

Nakakadik na magbuhat, :^^ dahil nadin siguro sa nakita kong pagbabago sa katawan ko, from 188 lbs nung nagsimula ako 160 lbs nalang ako ngayon. naglose nga ako ng fats and have developed some muscles pero madami padin natitirang fats .

ang ginagawa ko sa gym ngayon:
Monday: Bench Press, Squats, and Barbell Rows
Wednesday: Deadlift, Military/Push Press, Pull up
tas alternate na yan, pero same set lang din, Kailangan ko pa ba dagdagan tong mga binubuhat ko?

Currently ang goal ko ngayon eh pumayat pa ng konti para sa summer at magpabulk after ng summer. sa baba yung ibang pics. wala akong shirtless na picture nakakahiya kasi :banghead:

Hilig ko nadin magbasa ng mga health articles and mga bodybuilding blogs kaya ako napadpad dito sa PBB site. I think I need to fix my diet pa para maachieve ko yung goal ko, effective ba ang IF? okay lang din ba mag-Add ng whey protein? wala akong tinetake kahit anong supplements, Multivitamins lang talaga. Pero iniisip ko nadin na magwhey para malaman kung ano ang magiging epekto sakin :blush:

Thanks for reading my long story:blush::blush:

Any comments will be appreciated. [/size]


Starting August 2011
zl6smx.png

Most Recent
2ibeyah.png

Lifting Progress October 2011 to December 2012
Bench press: 65lbs -> 160lbs
Squat: 115lbs -> 240lbs
Rows 90lbs -> 180lbs
Deadlift 135lbs -> 335lbs
Military press: 45lbs -> 125lbs
Pull ups: -120lbs(using assited pull up machine) to BWx6(current weight 165lbs)

weight:
October 2011 - 188lbs to December 2012 - 160 lbs

Currently bulking.

Progress photo:
Left is October 2011 right December 2012
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Comments

  • DalmasVektazDalmasVektaz Posts: 2,155
    welcome to Pinoybodybuilding.com
  • pissedSNGLTNpissedSNGLTN Posts: 39
    Hey welcome bro.

    Anything is possible, just commit to your goal.
  • emon02emon02 Posts: 700
    salamat mga boss! :wink:
  • jcumali008jcumali008 Posts: 1,090
    welcome sir..
  • miguelmiguel Posts: 895
    welcome paps!
  • emon02emon02 Posts: 700
    Salamat mga Sir. nagbabasa ako ng mga journals, nakakainggit naman yung mga katawan at mga lifts nila. Isang araw magiging ganun din ang lifts ko :blush:
  • daltonkamotedaltonkamote Posts: 3,629
    emon02 wrote:
    Salamat mga Sir. nagbabasa ako ng mga journals, nakakainggit naman yung mga katawan at mga lifts nila. Isang araw magiging ganun din ang lifts ko :blush:

    lahat naman nag simula sa zero. kaya dapat ma motivate ka, kase ung mga masters dto for motivation talaga lalo na mga stats nila, basta wag ka lang maiinip.
  • emon02emon02 Posts: 700
    oo nga po sir, consistent na buhat, tamang pagkain at pahinga. makakatulong din po kaya ang Whey Protein, para kasing nakukulangan ako sa protein intakes ko.
  • daltonkamotedaltonkamote Posts: 3,629
    may tulong nman talaga ang whey, isa sa essential yan, whey,
  • emon02emon02 Posts: 700
    magtatry na ko magwhey. lets see kung magiging maganda ang epekto sakin. mejo hindi kasi inaadvise ng instructors dun sa pinagbubuhatan ko kaya parang medyo hesitant ako mag take nito. pero subukan ko din, you will never know if you will never try sabi nga.:thanks:
  • emon02emon02 Posts: 700
    update update:

    benchpress : 135lbs x 1 x 10
    squats: 200lbs x 1 x 10
    rows: 145 lbs Pyramid(5,4,3,2,1) 5 sets

    snap a shot in the locker room:

    PS: sorry for the bad quality :blush:

    1z4iwk9.jpg
  • 19PreDaTor6819PreDaTor68 Posts: 777
    welcome sr!!!
  • monching11monching11 Posts: 7,273
    keep it up bro!
  • emon02emon02 Posts: 700
    update update :

    bench press:
    warm up : 95x5, 115x5
    working set: 120x3 8 sets

    squats:
    warm up : 115x5, 165x5
    working set : 175x3 8 sets

    barbell rows:
    warm up : 115x5
    working set : 175x5 5 sets


    post workout meal:
    1kfc chicken breast, veg, and 1 can tuna :blush:

    tanong po mga boss, san ko pwede isingit yung dumbell bench press?
  • DSmallDivideDSmallDivide Posts: 4,565
    anung klaseng program po ba gamit nila? split type po ba or full body workout?
  • emon02emon02 Posts: 700
    full body po Sir.
  • DSmallDivideDSmallDivide Posts: 4,565
    pwede mo sya gawin sir after the BB press. Another question, you only perform 3 reps per set sa working sets mo?
  • daltonkamotedaltonkamote Posts: 3,629
    3 reps for 8sets?halos same tayo ng katawan, ganyan na ganyan katawan ko last year.
  • emon02emon02 Posts: 700
    yep ganun na nga. should I add more? yan kasi nakalagay sa program. mejo slow din kasi gain ng lift ko sa bench. mejo napagiwanan na sya ng iba. :blush:
  • daltonkamotedaltonkamote Posts: 3,629
    baket hindi mo gaweng 8reps of 3sets?
  • DSmallDivideDSmallDivide Posts: 4,565
    how long are the rest intervals mo per set?
  • emon02emon02 Posts: 700
    try ko po yung sinabi mo boss dalts,

    mga nasa 1-2 minutes per set
  • daltonkamotedaltonkamote Posts: 3,629
    tagal 2 mins, pwede ka umabot ng 2mins kung gaya ng 5x5 heavy weights na kaya for 5reps talaga, tapos 2mins each set.
  • DSmallDivideDSmallDivide Posts: 4,565
    Strength-wise i would say ok yung setup mo for sets and reps actually medyo similar sya sa training template ng westside barbell. though hyperthophy-wise i think you could use a better template for training pwede mo gawin yung suggestion ni dalts w/c focuses more hypertrophy suggestion lang naman po sir. yan po ba bigay ng PT sa gym nyo?
  • daltonkamotedaltonkamote Posts: 3,629
    DSmallDivide wrote:
    Strength-wise i would say ok yung setup mo for sets and reps actually medyo similar sya sa training template ng westside barbell. though hyperthophy-wise i think you could use a better template for training pwede mo gawin yung suggestion ni dalts w/c focuses more hypertrophy suggestion lang naman po sir. yan po ba bigay ng PT sa gym nyo?

    agree, pero, may gumagamit pa ba talaga neto?
  • DSmallDivideDSmallDivide Posts: 4,565
    sa westside barbell na strength program fafa dalts sa Maximum effort day yata ( or dynamic effort days i'm not sure) similar ang template na 3 reps per set and around 10-12 sets. but these are around 80-90% of their maxes usually if i'm not mistaken to enforce proper form according since good form usually breaks down after the 3rd rep during heavy sets according sa author nung program ng westside.
  • allen101allen101 Posts: 5,102
    emon02 wrote:
    magtatry na ko magwhey. lets see kung magiging maganda ang epekto sakin. mejo hindi kasi inaadvise ng instructors dun sa pinagbubuhatan ko kaya parang medyo hesitant ako mag take nito. pero subukan ko din, you will never know if you will never try sabi nga.:thanks:


    O bakit daw? Hehehe
  • daltonkamotedaltonkamote Posts: 3,629
    whey specialy with gluthamine will help you recover. baket? wag ka daw mag whey kase tataba ka? lolz. bs
  • allen101allen101 Posts: 5,102
    Or masama daw sa liver? Hehehe.
  • daltonkamotedaltonkamote Posts: 3,629
    allen101 wrote:
    Or masama daw sa liver? Hehehe.

    mas masama paung coke eh, lol
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