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bomsbon

Hello po sa mga members,

I started lifting at the age of 17 pero on and off dahil kulang sa budget pang gym, my primary goal back then is magpabuff dahil nagumpisa akong payat at pinagtritripan, kaya gusto kong maimpress sila at yung mga iba, but ngayon iba na yung primary goal ko, ang goal is to satisfy myself sa gains ko. Mahirap din kasi na magbubuhat ka para sa ibang tao although to some nakakdagdag ng motivation

eto po pala yung gains ko kahit paano nagkalaman, but I need help sa legs medyo naiwan e



I posted here to motivate and mainspire sa mga mas may experience saken, I need guidance din regarding my lifts and nutrition sa mga members dito.

Goal ko po ay magpa bulk mga 150 or 155lbs

Looking Forward sa tips and advice ng mga members dito

monching11

welcome brah!

bomsbon

Salamat sir,

Eto po yung current program ko sa legs sana matulungan nyo po ko paano medyo maihabol yung legs ko

Squats 4x12
Leg press 3x12
Leg extension 3x12
Deadlift 4x12
Lying leg curl 3x12

Bali kada week nagdagdag po ko ng 5lbs tapos 10 reps

monching11

Sa goal mo hindi lang dapat sa program mo pati sa nutrition mo din and recovery brah.

bomsbon

Salamat sir, noted po

badass_vinch

More squats pa sir and leg presses sa leg routine mo. kaya mo pa dagdagan yan. palitan mo na lang yung deadlift ng more squats pa. very minimal ang effect ng deadlift sa legs unless super master mo yung form at kaya mo gamitin ng maayos yung legs mo sa pagaangat ng bar from the ground.

bomsbon

yung deadlift sir ang pinakatarget ko is for hamstring kaya ginagawa ko,
binababa ko siya below ng tuhod tapos angat na ulet mas nararamdaman ko yung hamstring ko ewan ko kung tama po yun, I'll take your advice idol vinch dagdagan ng sets sa squat and leg press salamat :sport::sport:

badass_vinch

malamang SLDL yung form sa deadlift mo. sapul nga yung hams mo dyan. basta tinatamaan ok yun.

bomsbon

Yun nga po sir sldl ang ginagawa ko

Motivation level : 6 ( medyo mababa parang di gumana yung cobra green)

Workout log
Chest

Bench press 90x12, 100x10, 100x9, 100x8
Incline bench press 70x12, 70x12, 70x12
Flat dumbbell flyes 20x12, 20x12, 20x12
Incline machine flyes 15x12, 15x12, 15x12

Triceps

Triceps push down 70x12, 80x12, 80x12
Overhead dumbbell extension 30x12, 30x12, 30x12
Single arm dumbbell extension 10x12, 10x12, 10x12

Calves (dahil sira pa yung mga calf machines)

Single leg press calf raise 130x25, 130x25, 130x25, 130x25
Standing dumbbell calf raise 30x25, 30x25, 30x25

Ginagawa ko po yung sa shortcut to size ni jim stoppani sa bb.com

badass_vinch

bro, feeling ko kaya mo pa 3 or more reps on all those lifts using your current poundages. try mo next workout mo. balitaan moko kung ilan yung na-add mo na reps.

bomsbon

Ok idol, bali kasi 12-15 po yung rep range ko ngayon, next week is 9-11, tapos ang pahinga ko po 1 min 20 sec. Kayo po ba sir nung nagstart mga ilang min ang rest nyo when your rep range is 12-15?

Pero try ko dagdagan next workout mind over body lang siguro kailangan salamat idol

badass_vinch

maximum na 60seconds sakin. pero minsan mas mahaba pag squats at DL. kaya ko lang suggest yung additional reps to gauge if your poundage is heavy enough. if you can make 15-18 reps ibig sabihin magaan na yun for you. yan ang problem sa pagcount ng reps. titigil ka kahit kaya pa porke 12 reps ang nakalagay sa program. malas mo kung 5x5 program mo tapos tigil ka sa 5 reps kahit ang gaan naman ng poundage hehe. dami na naging victims ng numbers.

bomsbon

badass_vinch wrote:

maximum na 60seconds sakin. pero minsan mas mahaba pag squats at DL. kaya ko lang suggest yung additional reps to gauge if your poundage is heavy enough. if you can make 15-18 reps ibig sabihin magaan na yun for you. yan ang problem sa pagcount ng reps. titigil ka kahit kaya pa porke 12 reps ang nakalagay sa program. malas mo kung 5x5 program mo tapos tigil ka sa 5 reps kahit ang gaan naman ng poundage hehe. dami na naging victims ng numbers.

Heavy na po saken yun sa 12 reps idol, sa tingin nyo po ba ok yung program na sinusunod ko?
http://www.bodybuilding.com/fun/shortcut-to-size.html

Motivation level : 10 (lakas makainspire ng journal ni idol vinch)

Workout log
Legs

Back squat 120x12, 130x12, 130x12, 130x12
Front squat 50x12, 50x12, 60x8
Leg press 170x15, 220x14, 220x13
Dumbbell deadlift 30 per hand x15, 30x15, 30x15, 30x15 (dahil wala ng magamit na barbell sa gym )
Lying leg curl 50x15, 60x12, 60x10

Abs
3 sets 15- failure
Hanging knee raise
Weighted crunch
Plank 1 minute

badass_vinch

ayos yan! ganyan naman ang usual set up din ng mga splits.


teka, feeling ko talaga kaya mo pa yan hangang 13 or 14 reps! example:

Back squat 120x12, 130x12, 130x12, 130x12

10lbs difference lang yung dinagdag mo dito but still same 12 reps ang nagagawa mo. kaya mo 2 reps more dito sure ako! wag ka titigil sa 12, tumigil ka pag hindi mo na kaya.


eto good example na kaya mo talaga ng higher reps pa:

Leg press 170x15, 220x14, 220x13

from 170, nag220 ka pero 1 rep lang ang difference, tapos inulit mo 220 short lang ng 1 rep. kaya bro! wag ka maghesitate.

bomsbon

Salamat sir vinch sa motivation try ko magdagdag pa ulet, 2 minutes ang rest time ko ok lang kaya dagdagan pa next time? Or baka magcool off na masyado?

badass_vinch

depende sa exercise, kung squats 2 minutes ayos lang pero kung bicep curls lang yan 30 seconds ok na. pakiramdaman mo, basta wag lang yung point na lalamig ka na.

bomsbon

Motivation level : 10

Workout log

Back

Dumbbell row 50x15, 55x12, 55x12, 55x8
Wide grip pulldown (behind the back) 110x12, 120x8, 120x8
Close grip pulldown 90x15, 110x10, 110x8
One hand row 35x15, 65x12, 65x10

Biceps

Ez bar barbell curl 30x15, 40x10, 40x8, 40x8
Machine preacher curl 20x12, 20x12, 20x12
Behind the back cable curl 10x12, 10x12, 10x12

Abs
3 sets 15- failure
Hanging knee raise
Decline crunch
Plank 1 minute

Sa biceps mahina pa rin ako diko alam paano ko medyo madagdagan ng reps, kung magspot kaya ko mga sir medyo madagdagan yung strength ko later on?

bomsbon

Workout log

Delts

Dumbbell press 50x10, 55x8, 55x8, 55x6
Smith machine upright row 30x12, 30x12, 30x12
One arm cable lateral raise 20x12, 20x12, 20x12
Bent over db lateral raise 15x15, 20x12, 20x12

Calf

Seated calf raise 4x110x20
Single leg press calf raise 4x110xfailure

bomsbon

Workout log

Chest

Barbell bench press 120x10, 120x10, 130x9, 130x6
Incline machine press 120x10, 130x8, 130x8
flat db flyes 20x15, 25x10, 25x9
incline machine flye 20x15, 30x12, 30x12

Triceps

Overhead DB extension 35x19, 40x10, 40x8
Triceps pushdown 60x20, 100x8, 100x6
Dips (body weight) 2x failure


Calf

Standing Calf raise 4x190


Mga sir ok lang kaya ipalit palit ang dumbbells, barbell, at machine sa mga presses? base on your experience po :huh

bomsbon

Workout Log

Back

Dumbbell Row 55x12, 60x10, 60x8, 60x8
Behind the neck pulldown 120x10, 130x8, 140x8 (3 forced rep)
Close Grip pull down 90x15, 120x8, 130x6
Seated Cable row 100x12, 110x10, 120x8

Biceps

ez bar curl wide and close grip 20x15, 40x8, 20x15, 40x8
machine preacher curl 20x12, 20x12, 30x10
incline db curl 10x15, 20x12, 25x10

Calves

Leg press calf 4 set 160x20
superset
Seated Calf raise 4 set 120x20


Mas masarap ang buhat ko kapag sa umaga,

one question lang mga sir bakit kaya minsan after workout mga 3-4 hours after parang drain ako, although nakaen naman ako ng chicken breast lang tapos gatas kasi wala pa akong whey, 2 hours after lunch naman po.

DSmallDivide

do you take any pre WO supp? Do you eat a lot post workout?

bomsbon

DSmallDivide wrote:

do you take any pre WO supp? Do you eat a lot post workout?

Di ako nagtatake ng preWO when working out in the morning, I just eat 1 hour after ng chicken breast lang and milk tapos 2 hours after, lunch naman rice with meat, kapag sa umaga ko lang naman po nararamdaman pero di naman palagi occasional lang gusto ko lang malaman baka may ginagawa akong mali :P

badass_vinch

napagod ka kasi hehe

DSmallDivide

You feel sluggish right? Might be just the insulin spike since nag reintroduce ka carbs sa katawan mo for post workout during lunch and that's normal.

Jettie

Minsan pag nag carbloading ka mas nakakapagod pa kumain kesa magbuhat. Hehehe

Base sa experience ko as eating my massive meal after workout

bomsbon

badass_vinch wrote:

napagod ka kasi hehe

yes sir kasama na rin, pero nararamdaman ko lang naman yung ganitong sobrang drain kapag sa umaga siguro nga normal lang hehe, or dahil di ako nag cobra?

DSmallDivide wrote:

You feel sluggish right? Might be just the insulin spike since nag reintroduce ka carbs sa katawan mo for post workout during lunch and that's normal.

salamat sir kala ko kasi kulang pa yung post workout meal ko e

Jettie wrote:

Minsan pag nag carbloading ka mas nakakapagod pa kumain kesa magbuhat. Hehehe

Base sa experience ko as eating my massive meal after workout

Kapag chicken breast medyo nakakangawit na ngumuya hehehe :P

Jettie

may brace pa ko sir, so daming sasabit... plus if you look on my journal you'll see what I mean, tho im on a cut pa hehe... dati naalala ko isang kalderong kanin pa lol

bomsbon

after 1 week na di nakabuhat dahil kay maring, mga appliances at furnitures ang binuhat hehehe

tried a new program

UPPER BODY (range of 8-10 reps)

CHEST
Flat bb press 70x15, 90x12, 100x10
incline db press 40X12, 45X10, 45X8

BACK
bb bent over row 50x18, 70x12, 70x12
wide grip pulldown 90x12, 110x10, 120x8

DELTS
db shoulder press 20x20, 30x12, 35x10
db lateral raise 10x15, 15x12, 15x12

TRAPS
db shrugs 60x15, 65x12, 70x10

please rate po kung ayos ba yung program, balak ko upper and lower 2x a week

bomsbon

LOWER BODY, ARMS (rep range 8-15)

QUADS

Back Squat 70x18, 120x12, 140x8
Leg press 210x15, 280x12, 280x12
Leg extension 70x15, 90x10, 100x8

BICEPS

bb curl 30x15, 30x15, 30x15
incline db curl 15x12, 15x12, 15x12

TRICEPS

standing ez bar french press(diko alam kung tama yung name)

30x12, 30x12, 30x12

superset

rope press down

50x12, 50x12, 50x12

Yatez

Pano hamstrings?

bomsbon

Yatez wrote:

Pano hamstrings?

next lower body workout yung sa hamstring sir, pinaghiwalay ko bale 2x a week lower body and upper body