I heard it now its time i step up
Dupocz28
Posts: 18
Psalm 18:32-34 the God who equipped me with strength and made my way blameless. He made my feet like the feet of a deer and set me secure on the heights. He trains my hands for war, so that my arms can bend a bow of bronze.
Comments
sa mga Masters dito.Mula high school pa isa nako sa mga patpatin at nasasabihan pa ng mga relatives ko malamya dahil nga po payat ako at wala ako hilig sa sports.So mula noon pinilit ko improve body built ko, kaya lang more on fats at wala masyado muscle.I grew up with the belief na wala sa lahi nmin ang magkaroon ng mascular body,dahil yun lagi naririnig ko sa mga relatives at parents ko wala daw sa lahi nmin magkaroon ng ganung katawan khit magworkout daw ako.That is why it is also one of my goals is to prove them wrong.Last year nag try na din po ako 5x5 stronglifts for 3 months pero indi ako masyado nagGains in terms of Strength and Muscle Mass,then nahinto ako due to frustrations.Now 3 months ago balik ako sa Gym this time ginamit ko pa rin ang 5 sets of 5 reps per major muscle group pero ginawa ko siyang 5 days split.
Ganito bale kinalabasan ng workout ko
Mon- Chest exercise
Flat Bench press 5x5
Inclined Bench Press 3x8-10
Decline Bench Press 3x8-10
Incline DB Press 3x8-10
Triceps Exercise
Cable Pushdowns 3x8-12
Skull Crusher 3x8-12
Close Grip Bench Press 3x8-10
Seated Dips 3x15
Tues- Back Exercise
Deadlifts 3 set of warm up then 1x5
Barbell Row 5x5
Cable Rows 3x12
Lat Pulldowns 3x12
Biceps Exercise
Wide Grip Bicep Curls 5x10
Close Grip Biceps 5x10
Preachers Curl 3x10
Hammer Curls 3x10
Wed-Legs Exercise
Squat 5x5
Leg Press 3x10
Shoulder Exercise
Millitary Overhead Press 5x5
Seated DB Press 3x10
Front Raise 3x10
Bent Over Rear Delt Raise 4x12
Thur- Rest Day
Fri- Repeat Chest and Triceps Exercises
Sat-Repeat Back and Biceps Exercises
Sunday- Rest Day
Tapos yung Legs and Shoulders tuluy ko lang by next week sunud na rin nun yung following workouts basta yung Thursday and Sunday rest Day sila.Kaya ganito ginawa ko sa workout ko is,nung strict principle ng 5x5 ginagawa ko hindi po ako makarecover during my rest days at kadalasan masakit pa mga joints ko pagdating ng next workout.Kaya siguro hindi ako masyadong lumakas sa buhat.Last stats after 3 months of 5x5 that times is Squats 140lbs 3x5,Bench Press 110lbs 3x5,Barbell Rows 100lbs 5x5,Deadlifts 140lbs 1x5,Millitary Press 70lbs 3x5.So far mas okie po Gains ko ngayon in terms po ng strength, pero im not so sure about Muscle Mass.Kaya Masters sana matulungan nyo ako panu ko pa maimprove ang workout ko.Maraming Salamat in Advance.
But why register this late wala namang bayad hehe. Will reply to your program later and for the masters who are reading his journal kindly chime in
and i can tell you i've had huge gains, its not sculpting yet dahil you need to eat eat eat pero noticeable yung changes sa chest, arms and mga binti mo they get bigger talaga (sayang wala lang rin ako journal to start with tulad mo, at dahil dun gusto ko narin gumawa once i get back to lifting hopefully next week after defense). for me, just do more rest then focus on the big 3. pero opinyon ko lang naman yun as a fellow beginner and it's working for me naman, ewan ko lang sa mga masters dito hehehe baka may mali sa sinabi ko itama nila so at least maicorrect din nila ko
@roshinobu Salamat sa comments and suggetions mo!
Hehehe Hindi ako matulog so nagcheck ulit po ako dito and maraming salamat po ulit sa mga replies.
Actually experiment ko lng po yang workout program ko na yan.At sa totoo lang po talaga believe ako sa 5x5 program,pero somehow nung unang i try ko siya for 12 weeks nahirapan po talaga ako makarecover hindi po dahil sa frequency ng program,pero dahil po dun sa kailangan gawin ang Big 3 lifts every workout.Naramdaman ko yun nung sunud sunud na magplateau ng Lifts ko dahil sa joint pains.Ginawa ko rin po yung deloading para macheck ko ulit at mapractise pa mabuti ang tamang form.But in the end hindi rin po nagworkout.Kaya po 2 months ago sinubukan kong gawin ulit ang principle 5x5 pero nagmodify ako sa frequency at number ng Big Lifts per Workout Day ko.Somehow as you can see from my current stats malaki inimprove specially po ng Deadlifts.
Eto po sana ang una ko tanong mga Masters.Anu po ang palagay niyo ang dapat ko i dagdag or bawasan sa workout ko para masmabilis fat burn but at the same time maging Optimal pa rin ang muscle Gains.Sa nutriution naman po usually wheat Bread po ang source ng Carb ko tapos Breast Chicken,eggs at Fish Meat ang source po ng Protein ko + 2 to 3 scoop of Whey everyday.My first meal is 12pm and my last meal is 8pm, minsan meron po ako snacks in between meals like bread with peanut butter or banana.
LIFT DL FOR 5x5 Pa rin bro!!! increase the jumps in squat FULL SQAUTTTTTTT!!
Mga Masters baka pedi pong bigyan nyo ko nang konting info.
Normal lng ba tuwing magheavy push exercise ako like Bench Press,Millitary Press ay pra merong lumalagutok sa shoulder ko?
Yun di po kasi ang reason bakit di ko rin magawa ang normal Dips, kasi pagkatapos ang sakit ngshoulders ko.Salamat po in advance.
Bench Press 140 5x5
Squat 160 5x5
DeadLift 250 3x2
Barbell Row 125 5x5
Millitary Press 85 5x5
yeah you're doing IF but how about your macros and food? IF is just an eating protocol not a diet program
taas DL mo!!
halos pareho lng tayo lifting stats,BS 5x5 ako ngaun 16 week ko na!
BP - 140 5x5
Squat - 150 5x5
DL - 230 5x5
Row - 150 5x5
MP - 95 5x5
PP - + 25 5x5
Exactly
Salamat sir,uu nga overwhelmed din ako sa bilis ng pagtaas ng DL ko pero minsan prang nagwoworry din ako,pra kasing ang layo ng gap ng squat ko sa DL.Okie lng kya yun?
Sabi nga ng mga masters dito eh at personal experience ko, nasa pagkain ang lakas at pag tubo ng maskels..
I agree sir...cge tandaan ko yan.Thanks po!!!
BP 140 5x5 (stalled) huhuhuh
Squat 165 5x5
Barbell Row 135 5x5
Deadlift 260 3x2
Millitary Press 90 5x5