'road to Sparta' journal...
Nutahal
Posts: 4
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salamat nga pala for the warm welcome!
http://pinoybodybuilding.com/forum/Thread-road-to-Sparta?pid=80426#pid80426
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good day, Spartans! heto naman ang kwento ko;
3 months pa lang akong nagbubuhat. thrice a week lang ako nasa gym; SUN-TUE-FRI, because of time constraints with work and church duties. from 135 lbs, 158 na ko ngayon. nakakatawa man pero ang goal ko eh kahit papano yung body figure ni Kratos ng God of War video games. i would appreciate any help i could get from those na batak na Spartans na talaga sa forum na 'to.
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never pa akong nag take ng kahit anong expensive supplements. generic multivitamins and self-made 'baby' formula na ini inom ko lang every after work out;
- Birch Tree and Enervon HP
- tig 4 scoops
- mix in 350 ml water
first problem; ang laki ng tiyan ko. ang lakas ko kase kumain. pano ba 'to?
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sa pagkaka intindi ko, ganito ang groupings ng muscles;
• arms - forearms, bicep, tricep
• shoulders
• chest
• back
• core
• legs - thighs and calves
---- ---- ---- ----
ganito naman ang work out ko; kada work out session, let's say TUE, dalawang muscle group and babanatan ko; chest and back. tig 3 exercises sila. weights na ginagamit ko eh yung tipong pag tenth rep na, di ko na kaya.
parang ganito;
last TUE...
CHEST
- INCLINED DUMBBELL BENCH PRESS - 45 LBS EACH - 4 SETS BY 10 REPS
- INCLINED DUMBBELL FLYES - 30 LBS EACH - 4 SETS BY 10 REPS
- PUSH UPS - 4 SETS, EACH TO FAILURE
BACK
- LAT PULLDOWNS - 110 LBS - 4 SETS BY 8-10 REPS,
- BENT OVER DOUBLE DUMBBELL ROWS - 30 LBS - 4 SETS BY 8-10 REPS
- T-BAR ROWS - 80 LBS - 40 LBS - 4 SETS BY 8-10 REPS,
bale 6 workouts na lahat. pero next TUE, di ko na sila uulitin. ibang exercises naman na tig tatlong pang CHEST and BACK.
---- ---- ---- ----
and lastly, dagdagan ko pa ng isang workout. depende kung ano sa tingin ko ng kulang sa sculpting; for example, di yata ganun kalaki yung rear deltoids ko, so i'll perform...
DUMBBELL BENT OVER SHOULDER LATERAL FLYES - 20 LBS - 4 SETS of 8-10 reps
bale hetong 7th workout eh optional muscle group / body part. next session iba naman, maybe forearms, calves, etc...
---- ---- ---- ----
of course, progression overload pa rin, dagdag ng 5 lbs every after 2 weeks, for each exercise/workout.
ang pagkaka intindi ko, ideal na 45 minutes to 1 hour lang dapat ang kada workout session sa gym. or else, 'cortisol would rise beyond normal levels and will 'eat away' your muscle'
after every work out, i'll drink my 'baby' formula. at pag uwi sa bahay, which is less than a 15 minute walk away from home, kain ako ng marami, as in marami, kanin-ulam combo, halu-halong gulay at karne na lutong bahay ng mader ko.
---- ---- ---- ----
---- ---- ---- ----
i worked out my legs every sunday. gaya kanina;
leg press - 150 lbs - 4 sets of 12 reps
squats - 90 lbs - 4 sets of 12 reps
leg extensions - 80 lbs - 4 sets of 12 reps
then...
triceps - close grip bench press - 60 lbs, 4 sets X 12 reps
back deltoids - sitting bent over dumbbell flyes - 20 lbs each, 4 set X 10-12 reps
---- ---- ---- ----
salamat nga pala for the warm welcome!
http://pinoybodybuilding.com/forum/Thread-road-to-Sparta?pid=80426#pid80426
---- ---- ---- ---- ----
good day, Spartans! heto naman ang kwento ko;
3 months pa lang akong nagbubuhat. thrice a week lang ako nasa gym; SUN-TUE-FRI, because of time constraints with work and church duties. from 135 lbs, 158 na ko ngayon. nakakatawa man pero ang goal ko eh kahit papano yung body figure ni Kratos ng God of War video games. i would appreciate any help i could get from those na batak na Spartans na talaga sa forum na 'to.
---- ---- ----
never pa akong nag take ng kahit anong expensive supplements. generic multivitamins and self-made 'baby' formula na ini inom ko lang every after work out;
- Birch Tree and Enervon HP
- tig 4 scoops
- mix in 350 ml water
first problem; ang laki ng tiyan ko. ang lakas ko kase kumain. pano ba 'to?
---- ---- ----
sa pagkaka intindi ko, ganito ang groupings ng muscles;
• arms - forearms, bicep, tricep
• shoulders
• chest
• back
• core
• legs - thighs and calves
---- ---- ---- ----
ganito naman ang work out ko; kada work out session, let's say TUE, dalawang muscle group and babanatan ko; chest and back. tig 3 exercises sila. weights na ginagamit ko eh yung tipong pag tenth rep na, di ko na kaya.
parang ganito;
last TUE...
CHEST
- INCLINED DUMBBELL BENCH PRESS - 45 LBS EACH - 4 SETS BY 10 REPS
- INCLINED DUMBBELL FLYES - 30 LBS EACH - 4 SETS BY 10 REPS
- PUSH UPS - 4 SETS, EACH TO FAILURE
BACK
- LAT PULLDOWNS - 110 LBS - 4 SETS BY 8-10 REPS,
- BENT OVER DOUBLE DUMBBELL ROWS - 30 LBS - 4 SETS BY 8-10 REPS
- T-BAR ROWS - 80 LBS - 40 LBS - 4 SETS BY 8-10 REPS,
bale 6 workouts na lahat. pero next TUE, di ko na sila uulitin. ibang exercises naman na tig tatlong pang CHEST and BACK.
---- ---- ---- ----
and lastly, dagdagan ko pa ng isang workout. depende kung ano sa tingin ko ng kulang sa sculpting; for example, di yata ganun kalaki yung rear deltoids ko, so i'll perform...
DUMBBELL BENT OVER SHOULDER LATERAL FLYES - 20 LBS - 4 SETS of 8-10 reps
bale hetong 7th workout eh optional muscle group / body part. next session iba naman, maybe forearms, calves, etc...
---- ---- ---- ----
of course, progression overload pa rin, dagdag ng 5 lbs every after 2 weeks, for each exercise/workout.
ang pagkaka intindi ko, ideal na 45 minutes to 1 hour lang dapat ang kada workout session sa gym. or else, 'cortisol would rise beyond normal levels and will 'eat away' your muscle'
after every work out, i'll drink my 'baby' formula. at pag uwi sa bahay, which is less than a 15 minute walk away from home, kain ako ng marami, as in marami, kanin-ulam combo, halu-halong gulay at karne na lutong bahay ng mader ko.
---- ---- ---- ----
---- ---- ---- ----
i worked out my legs every sunday. gaya kanina;
leg press - 150 lbs - 4 sets of 12 reps
squats - 90 lbs - 4 sets of 12 reps
leg extensions - 80 lbs - 4 sets of 12 reps
then...
triceps - close grip bench press - 60 lbs, 4 sets X 12 reps
back deltoids - sitting bent over dumbbell flyes - 20 lbs each, 4 set X 10-12 reps
---- ---- ---- ----
Comments
imho since bago pa lang concentrate sa compound movements. para mabilis progress mo. wag ka muna switch agad ng program. dapat try mo yun ng 4week man lang para malaman mo progress sa lift mo.