Kain-Buhat-Kain-Tulog para Pogi
tigasin101
Posts: 10
Since po nung nag start ako (mag 3 months na), eto yung workout routine ko 4 days straight workout then 2 days rest:
Day 1: Biceps, Triceps, Abs (konti lang)
[*] DB Bicep Curl – 15lbs each, 10 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko 5 lbs each DB)
[*] EZ Bar Bicep Curl – 15 lbs each plate, 10 reps, 4set (dinagdagan ko yung bigat after ng 2nd month ko 5 lbs each plate)
[*] Hammer Curls - 15lbs each, 10 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko 5 lbs each DB)
[*] Preacher Curls - 15 lbs each plate, 10 reps, 4set (dinagdagan ko yung bigat after ng 2nd month ko 5 lbs each plate)
[*] Triceps Pushdown – 5 bars, 15 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko ng 2 bars)
[*] Standing One-Arm Dumbbell Triceps Extension – 10 lbs, 15 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko ng 5 lbs)
[*] Triceps Pushdown - Rope Attachment – 3 bars, 15 reps, 4 sets
[*] Decline Sit-Ups (weighted: 15lbs plate) – 60 reps/set, 5 sets
Day 2 – Shoulders, Traps
[*] Smith Machine Overhead Shoulder Press – 15 lbs each plate, 10 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko ng 5 lbs each plate)
[*] Machine Shoulder Military Press – 20 lbs each plate, 12 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko ng 5 lbs each plate)
[*] Dumbbell Shoulder Press – 15 lbs each DB, 8 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko ng 5 lbs each plate)
[*] Seated Bent-Over Rear Delt Raise – 5 lbs each, 15 reps, 4 sets
[*] Alternate Front Dumbbell Raise - 5 lbs each, 12 reps, 4 sets
[*] Front Plate Raise – 20 lbs, 12 reps, 4 sets
[*] EZ Bar Upright Row – 20 lbs each plate, 12 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko ng 5 lbs each plate)
[*] Upright Cable Row – 7 bars, 12 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko ng 2 bars)
Day 3 – Back (lats, middle), Legs
[*] Wide-Grip Pulldown Behind The Neck – 5 bars, 12 reps, 4 sets
[*] Wide-Grip Lat Pulldown - 5 bars, 12 reps, 4 sets
[*] Underhand Cable Pulldowns - 5 bars, 12 reps, 4 sets
[*] Leverage Iso Row – 20 lbs each plate, 15 reps, 4 sets
[*] Elevated Cable Rows – 3 bars, 12 reps, 4 sets
[*] Bent Over Two-Arm Long Bar Row – 50 lbs, 15 reps, 4 sets
[*] Leg Extensions – 60 lbs, 15 reps, 4 sets
[*] Leg Press – 150 lbs, 12 reps, 4 sets
[*] Standing Dumbbell Calf Raise – 15 lbs each, 24 reps, 4 sets
Day 4 – Chest
[*] EZ Bar Incline Bench Press – 25 lbs each plate, 12 reps, 4 sets
[*] EZ Bar Incline Bench Press (Close-grip) – 20 lbs each plate, 12 reps, 4 sets
[*] Incline Dumbbell Press – 15 lbs each, 12 reps, 4 sets
[*] EZ Bar Flat Bench Press – 25 lbs each plate, 12 reps, 4 sets
[*] EZ Bar Flat Bench Press (Close-grip) – 20 lbs each plate, 12 reps, 4 sets
[*] Flat Dumbbell Press – 15 lbs each, 12 reps, 4 sets
[*] Butterfly – 35 lbs each side, 12 reps, 4 sets
[*] Pullover – 15 lbs, 15 reps, 4 sets
(Nung 1st 2 months ko barbell gamit ko, then naisip ko na itry EZ Bar for a change.. Tingin nyo mga, sir; Ok lang kaya EZ Bar for Bench Pressing?)
Kung mapapansin nyo walang mga deadlifts at squats sa routine ko may scoliosis kasi ako kaya hesitant akong gawin yang mga routine na yan.
About naman sa meal plan ko, sinisikap kong maka-kain ng full meal 6x a day, syempre hindi mawawala ang breakfast (heavy meal as much as possible), bawat meal ko may isang saging (dole) ako galling 7-11. Simula nung nag buhat ako ni-lessen ko ang pag kakape ko, ito ang dahilan ng mabilis na metabolism ko sa sa nakaraan kong buhay. Nabasa ko ding yung post ng isang member about GOMAD, gagawin ko na sya bukas sana effective sakin.
January 3, 2013; nag start akong mag-take ng ON Amino Acid 2222, ang banat ko dito 2 tablets before and after workout as said sa label nya; hindi ko sinunod yung 2 tablets before meal, napansin ko kasi na hindi maganda sa pakiramdam ko.
Nabasa ko kagabi ko yung tungkol sa 5x5 (Split Routines) program, nalilito ako dito medyo scramble yung day-to-day routine. Gusto ko sanang itry, pa-help naman mga sir, kung ok lang gawan nyo naman ako ng 5x5 program (split) based sa current routine (see above) ko.
Ayon, nauubusan na ko ng sasabihin.. tumaba daw ako, nag kalaman ng konti ayon sa mga taong nakapaligid sakin (skin and bones kasi talaga ko mula nung high school, college, hanggang nung unang interview ko sa unang company ko.. sabi pa nga sakin ng mga co-employee ko “walking skeleton” daw ako… tang ina lang, kaya cguro imposible din akong magustuhan ng crush ko sa office. Shet!)
Happy naman ako na may konting progress.. sabi nga sa sig ng isang member dito “The iron game is one you play for life, not for a few months.” -Mark Rippetoe
Comments/suggestions naman po, mga sir. Salamat~ =(:sport:
Day 1: Biceps, Triceps, Abs (konti lang)
[*] DB Bicep Curl – 15lbs each, 10 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko 5 lbs each DB)
[*] EZ Bar Bicep Curl – 15 lbs each plate, 10 reps, 4set (dinagdagan ko yung bigat after ng 2nd month ko 5 lbs each plate)
[*] Hammer Curls - 15lbs each, 10 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko 5 lbs each DB)
[*] Preacher Curls - 15 lbs each plate, 10 reps, 4set (dinagdagan ko yung bigat after ng 2nd month ko 5 lbs each plate)
[*] Triceps Pushdown – 5 bars, 15 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko ng 2 bars)
[*] Standing One-Arm Dumbbell Triceps Extension – 10 lbs, 15 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko ng 5 lbs)
[*] Triceps Pushdown - Rope Attachment – 3 bars, 15 reps, 4 sets
[*] Decline Sit-Ups (weighted: 15lbs plate) – 60 reps/set, 5 sets
Day 2 – Shoulders, Traps
[*] Smith Machine Overhead Shoulder Press – 15 lbs each plate, 10 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko ng 5 lbs each plate)
[*] Machine Shoulder Military Press – 20 lbs each plate, 12 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko ng 5 lbs each plate)
[*] Dumbbell Shoulder Press – 15 lbs each DB, 8 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko ng 5 lbs each plate)
[*] Seated Bent-Over Rear Delt Raise – 5 lbs each, 15 reps, 4 sets
[*] Alternate Front Dumbbell Raise - 5 lbs each, 12 reps, 4 sets
[*] Front Plate Raise – 20 lbs, 12 reps, 4 sets
[*] EZ Bar Upright Row – 20 lbs each plate, 12 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko ng 5 lbs each plate)
[*] Upright Cable Row – 7 bars, 12 reps, 4 sets (dinagdagan ko yung bigat after ng 2nd month ko ng 2 bars)
Day 3 – Back (lats, middle), Legs
[*] Wide-Grip Pulldown Behind The Neck – 5 bars, 12 reps, 4 sets
[*] Wide-Grip Lat Pulldown - 5 bars, 12 reps, 4 sets
[*] Underhand Cable Pulldowns - 5 bars, 12 reps, 4 sets
[*] Leverage Iso Row – 20 lbs each plate, 15 reps, 4 sets
[*] Elevated Cable Rows – 3 bars, 12 reps, 4 sets
[*] Bent Over Two-Arm Long Bar Row – 50 lbs, 15 reps, 4 sets
[*] Leg Extensions – 60 lbs, 15 reps, 4 sets
[*] Leg Press – 150 lbs, 12 reps, 4 sets
[*] Standing Dumbbell Calf Raise – 15 lbs each, 24 reps, 4 sets
Day 4 – Chest
[*] EZ Bar Incline Bench Press – 25 lbs each plate, 12 reps, 4 sets
[*] EZ Bar Incline Bench Press (Close-grip) – 20 lbs each plate, 12 reps, 4 sets
[*] Incline Dumbbell Press – 15 lbs each, 12 reps, 4 sets
[*] EZ Bar Flat Bench Press – 25 lbs each plate, 12 reps, 4 sets
[*] EZ Bar Flat Bench Press (Close-grip) – 20 lbs each plate, 12 reps, 4 sets
[*] Flat Dumbbell Press – 15 lbs each, 12 reps, 4 sets
[*] Butterfly – 35 lbs each side, 12 reps, 4 sets
[*] Pullover – 15 lbs, 15 reps, 4 sets
(Nung 1st 2 months ko barbell gamit ko, then naisip ko na itry EZ Bar for a change.. Tingin nyo mga, sir; Ok lang kaya EZ Bar for Bench Pressing?)
Kung mapapansin nyo walang mga deadlifts at squats sa routine ko may scoliosis kasi ako kaya hesitant akong gawin yang mga routine na yan.
About naman sa meal plan ko, sinisikap kong maka-kain ng full meal 6x a day, syempre hindi mawawala ang breakfast (heavy meal as much as possible), bawat meal ko may isang saging (dole) ako galling 7-11. Simula nung nag buhat ako ni-lessen ko ang pag kakape ko, ito ang dahilan ng mabilis na metabolism ko sa sa nakaraan kong buhay. Nabasa ko ding yung post ng isang member about GOMAD, gagawin ko na sya bukas sana effective sakin.
January 3, 2013; nag start akong mag-take ng ON Amino Acid 2222, ang banat ko dito 2 tablets before and after workout as said sa label nya; hindi ko sinunod yung 2 tablets before meal, napansin ko kasi na hindi maganda sa pakiramdam ko.
Nabasa ko kagabi ko yung tungkol sa 5x5 (Split Routines) program, nalilito ako dito medyo scramble yung day-to-day routine. Gusto ko sanang itry, pa-help naman mga sir, kung ok lang gawan nyo naman ako ng 5x5 program (split) based sa current routine (see above) ko.
Ayon, nauubusan na ko ng sasabihin.. tumaba daw ako, nag kalaman ng konti ayon sa mga taong nakapaligid sakin (skin and bones kasi talaga ko mula nung high school, college, hanggang nung unang interview ko sa unang company ko.. sabi pa nga sakin ng mga co-employee ko “walking skeleton” daw ako… tang ina lang, kaya cguro imposible din akong magustuhan ng crush ko sa office. Shet!)
Happy naman ako na may konting progress.. sabi nga sa sig ng isang member dito “The iron game is one you play for life, not for a few months.” -Mark Rippetoe
Comments/suggestions naman po, mga sir. Salamat~ =(:sport:
Comments
Basta execute with proper form and if you want to make sure consult a doctor first kaso nga lang may biase na agad yan against weightlifting.
food log
breakfast:
8 slices ng tasty bread with peanut butter (homemade)
2 medium size kamote
2 medium size saging na saba
500 ml milk (bear brand)
lunch:
2 tortang talong
2 rice
2 saging lakatan
500 ml milk (bear brand)
mamaya before/after workout 2 tabs ng amino 2222
tapos kain ulit mamaya after workout, medium meal lang.
sinimulan ko na din yung GOMAD, ititigil ko muna ang pag inom ng vitamilk choco (mamimiss kita, alam mo yan). Okay lang ba na bear brand ang gamitin sa GOMAD? *sana may sumagot*
Have a nice day, bros. :^^
May protein naman sa tortang talong, saging, rice, at gatas, sir.
pre workout meal:
5 tablespoon ng oatmeal with milk
2 saging lakatan
500 ml. bear brand milk
2 slice ng spam
2 tabs amino 2222
post workout meal/dinner:
2 tabs amino 2222
3 rice
5 egg whites
425g ligo sardines
500 ml. bear brand milk
1 apple
5 saging lakatan
Bad trip yung ulan kanina, buti nalang boy scout ako.