Did scan the whole journal. IMO, mataas ang expectations mo when it comes seeing results. Try to be realistic on setting goals. You're already expecting abrupt results after 62 days. Hindi ganoon kabilis ang gains kapag natty ka. Ano bang built goal mo?
From there, might want to try to understand what and how many years does it takes to get to that goal you aspire...
[size=x-small](*FIXED)[/size]
From Nov. 27, 2013 @ 62kg [size=x-small](top)[/size] to May 20, 2014 @ 71kg [size=x-small](bottom)[/size] in 25 weeks...
That is also, almost 20lbs (19.8lbs, precisely converted) weight gained in 25 weeks. What happened to the 5 weeks? IMO, when bulking up at least try to gain 1lb/wk...
Evaluating your progress, there is at least mass gained. Noticeably on the traps, and bit on the rest; arms, chest, back. I wouldn't bother typing this, since it's already been said. You need to reconsider this post. [size=x-small](*The 'WHOLE' post)[/size]
maraming salamat sir, sa totoo lang sir wala ko workout program or meal plan ginagawa ko lang gusto ko gawin sa gym at kinakain ko lang gusto ko kainin. siguro yun ang dahilan kung bakit hirap na hirap ako mag gain ng muscle ng muscle mass. salamat ng marami sa pagguide sir.
maraming salamat sir, sa totoo lang sir wala ko workout program or meal plan ginagawa ko lang gusto ko gawin sa gym at kinakain ko lang gusto ko kainin. siguro yun ang dahilan kung bakit hirap na hirap ako mag gain ng muscle ng muscle mass.
But, you're using a split, right? Pwede mo bang i-post yung buong split program mo?
[size=large]MONDAY[/size]
[size=x-small][LEGS][/size]
Squats - 8-12x4 < [size=x-small]Probably High Bar type of Squatting.[/size]
Leg Press - 10-12x4
Leg Curl - 10-12x4
Leg Extension - 12-15x4
Lunges - 10x3
[size=large]TUESDAY[/size]
[size=x-small][CHEST][/size]
Incline Barbell Bench Press - 8-12x4 < [size=x-small]Q:Aware ka ba kung sa gaanong ka-incline ginagamit mong bench dito?[/size]
Flat Barbell Bench Press - 8-12x4
Dumbbell Flies - 10-15x3
[size=x-small][SHOULDERS][/size]
Lateral Raises - 10-15x3
Seated Barbell Press - 8x10x3
Arnold Press - 10-12x3
Dumbbell Press - 10-12x3
[size=x-small][TRICEPS][/size] < [size=x-small]DRAINED!Siguradong ubos na lakas mo pagdating dito...[/size]
Dips - 10-12x3
CGBP - 10-15x3
Triceps Pull Downs - 10-15x3
Triceps Extension - 10-15x3
[size=large]FRIDAY[/size] [size=x-small](*SAME as TUESDAY.)[/size] < [size=x-small]Same WO w/ TUESDAY, same issues.[/size]
[size=large]. . .[/size]
[size=large]SATURDAY[/size]
[size=x-small][BACK][/size] Deadlift Bent Over Barbell Rows - 4-10x5
Lat Pull Down (Wide Grip) - 8-10x4
Chin-ups - 10-15x3
Dumbbell Rows - 12x3
T-Bar Rows - 12x3 [size=x-small]< You could opt this one out since, similar motion din 'to with the free weight movement you executed (Bent Over Barbell Rows).[/size]
[size=x-small][TRAPS][/size]
Barbell Shrugs - 10-15x3
[size=x-small][BICEPS][/size]
Barbell Curls - 8-12x4
Alternate Concentration Curl - 12-15x3
[size=large]SUNDAY[/size]
REST
As for the compounds like squats, bench press, deadlifts, pwede mong gawing pyramid 'yan instead of volume. Ganoon din sa mga exercises na repeated on the week. Pwedeng yung isang araw, pyramid yung exercise, tapos yung isa volume, vice-versa. 'Pag magkakaroon ka ng adjustment sa workout set scheme, ganoon sa mga poundage na gagamitin mo for that sets.
You could re-arrange the sequences of the exercises for given day to prioritize the muscle you want to work out. With that being said...
kinakain ko lang gusto ko kainin. siguro yun ang dahilan kung bakit hirap na hirap ako mag gain ng muscle ng muscle mass.
You need to 'up' your nutrition, if you want this to work out for you [size=x-small](no pun intended)[/size]. But you also have the choice to adjust the sets scheme accordingly to your current calories consumed. But everyone wants the optimal results as possible. If that's also your case, you need to eat on surplus (enough surplus) inorder for your body to recover.
Might as well ask, kung anong typical na kinakain mo? (Estudyante ka din ba?, Baka 'yan ang reason mo kung bakit mukhang hindi mo manipulate ang kinakain mo?)
yung alternating sa focus ng shoulder and triceps ok po
tapos po yung sa alternating ng volume and pyramid ayos yung idea na yun ganun na gagawin ko.
kakagraduate ko lang po wala pako work and kadalasan ko kinakain
9am-10pm mga 4-5x ako kumakain, pag nakaramdam ako gutom kain agad
ham or fried pork/fish/chicken or torta or chicken adobo or sinigang or nilaga or tinola or tapa or tocino or hotdog
(yan po madalas namin pagkain)
rice hanggang sa magsawa ako
*tapos pag may itlog po nagboboil ako ng mga 8 para kainin ko for 2 days, nilalagay ko lang sa ref
mga ilang months ko po susundin yung program
sobrang salamat po sa pagguide sakin pipilitin ko talaga mag improve sa workout and nutrition ko
Depende sa 'yan sa level ng recovery ng tao. Pero typical, kapag consistent na incremental ng weights every week, 8-12 weeks, pero pwede kapag mag-go over dyan kung kaya mo pa...
Comments
Pwedeng mag-post ka ng pics from that 62kg, then current...
Sana po matulungan nyo po ako tagal.ko na po kasi naghihirap sa gym
bb incline
110 10
130 8
130 8
130 6
bb flat
110 10
130 8
130 8
130 8
flies
lateral
seated press
40 15
70 10
70 10
70 10
arnold press
dips
raise
tri extension
tri pulldown
From there, might want to try to understand what and how many years does it takes to get to that goal you aspire...
[size=x-small](*FIXED)[/size]
From Nov. 27, 2013 @ 62kg [size=x-small](top)[/size] to May 20, 2014 @ 71kg [size=x-small](bottom)[/size] in 25 weeks...
That is also, almost 20lbs (19.8lbs, precisely converted) weight gained in 25 weeks. What happened to the 5 weeks? IMO, when bulking up at least try to gain 1lb/wk...
Evaluating your progress, there is at least mass gained. Noticeably on the traps, and bit on the rest; arms, chest, back. I wouldn't bother typing this, since it's already been said. You need to reconsider this post. [size=x-small](*The 'WHOLE' post)[/size]
But, you're using a split, right? Pwede mo bang i-post yung buong split program mo?
chest shoulder triceps 2x/week
back traps biceps 2x/week
legs once a week
Every ilang weeks/months kang nagswiswitch ng split?
On consecutive days ba 'yan?
Pwedeng ibigay mo yung mga exercises, sets/reps? Thanks.
monday legs
squats
4 sets 8-12 reps
leg press
4 sets 10-12reps
leg curl
3sets 10-12reps
leg extension
4sets 12-15 reps
lunges
3sets 10reps
tuesday chest shoulder triceps
bb inclined
4sets 8-12reps
flat bench press
4sets 8-12reps
flies
10-15 reps 3sets
lateral
10-15 reps 3sets
seated press
3sets 8-10 reps
arnold press
3sets 10-12 reps
db press
3sets 10-12reps
dips
10-12reps 3sets
cgbp
10-15 reps 3sets
tri pulldown
10-15 reps 3sets
tri extension
10-15 reps 3sets
wednesday back traps biceps
deadlift
5sets 4-10reps
lat pull down wide
4sets 8-10 reps
chinups
10-15 reps 3sets
db rows
3sets 12reps
t bar rows
3sets 12reps
shrugs
10-15 reps 3sets
bb curl
4sets 8-12reps
alternate
concentrate
3sets 12-15reps
thursday rest
friday chest shoulder triceps
***same sa tuesday
satuday back traps biceps
yung deadlift pinalitan ng
barbell rows
4sets 8-12reps
sunday rest
To failure?
Tig-iisang set lang 'to tama ba?
Magkaka-superset ba 'tong mga exercise na'to?
10-15 reps each
tapos 3sets yung arnold and db press
tapos hindi to failure 10-15 reps each
[size=large]MONDAY[/size]
[size=x-small][LEGS][/size]
Squats - 8-12x4 < [size=x-small]Probably High Bar type of Squatting.[/size]
Leg Press - 10-12x4
Leg Curl - 10-12x4
Leg Extension - 12-15x4
Lunges - 10x3
[size=large]TUESDAY[/size]
[size=x-small][CHEST][/size]
Incline Barbell Bench Press - 8-12x4 < [size=x-small]Q: Aware ka ba kung sa gaanong ka-incline ginagamit mong bench dito?[/size]
Flat Barbell Bench Press - 8-12x4
Dumbbell Flies - 10-15x3
[size=x-small][SHOULDERS][/size]
Lateral Raises - 10-15x3
Seated Barbell Press - 8x10x3
Arnold Press - 10-12x3
Dumbbell Press - 10-12x3
[size=x-small][TRICEPS][/size] < [size=x-small]DRAINED! Siguradong ubos na lakas mo pagdating dito...[/size]
Dips - 10-12x3
CGBP - 10-15x3
Triceps Pull Downs - 10-15x3
Triceps Extension - 10-15x3
[size=large]WEDNESDAY[/size]
[size=x-small][BACK][/size]
Deadlift - 4-10x5
Lat Pull Down (Wide Grip) - 8-10x4
Chin-ups - 10-15x3
Dumbbell Rows - 12x3
T-Bar Rows - 12x3
[size=x-small][TRAPS][/size]
Barbell Shrugs - 10-15x3
[size=x-small][BICEPS][/size]
Barbell Curls - 8-12x4
Alternate Concentration Curl - 12-15x3
[size=large]THURSDAY[/size]
REST
[size=large]FRIDAY[/size] [size=x-small](*SAME as TUESDAY.)[/size] < [size=x-small]Same WO w/ TUESDAY, same issues.[/size]
[size=large]. . .[/size]
[size=large]SATURDAY[/size]
[size=x-small][BACK][/size]
Deadlift Bent Over Barbell Rows - 4-10x5
Lat Pull Down (Wide Grip) - 8-10x4
Chin-ups - 10-15x3
Dumbbell Rows - 12x3
T-Bar Rows - 12x3 [size=x-small]< You could opt this one out since, similar motion din 'to with the free weight movement you executed (Bent Over Barbell Rows).[/size]
[size=x-small][TRAPS][/size]
Barbell Shrugs - 10-15x3
[size=x-small][BICEPS][/size]
Barbell Curls - 8-12x4
Alternate Concentration Curl - 12-15x3
[size=large]SUNDAY[/size]
REST
As for the compounds like squats, bench press, deadlifts, pwede mong gawing pyramid 'yan instead of volume. Ganoon din sa mga exercises na repeated on the week. Pwedeng yung isang araw, pyramid yung exercise, tapos yung isa volume, vice-versa. 'Pag magkakaroon ka ng adjustment sa workout set scheme, ganoon sa mga poundage na gagamitin mo for that sets.
You could re-arrange the sequences of the exercises for given day to prioritize the muscle you want to work out. With that being said...
[size=x-small][EXAMPLE][/size]
[size=large]TUESDAY[/size]
[CHEST] > [SHOULDERS] > [TRICEPS]
[size=large]. . .[/size]
[size=large]THURSDAY[/size]
[CHEST] > [TRICEPS] > [SHOULDERS]
...or vice-versa.
You need to 'up' your nutrition, if you want this to work out for you [size=x-small](no pun intended)[/size]. But you also have the choice to adjust the sets scheme accordingly to your current calories consumed. But everyone wants the optimal results as possible. If that's also your case, you need to eat on surplus (enough surplus) inorder for your body to recover.
Might as well ask, kung anong typical na kinakain mo?
(Estudyante ka din ba?, Baka 'yan ang reason mo kung bakit mukhang hindi mo manipulate ang kinakain mo?)
yung alternating sa focus ng shoulder and triceps ok po
tapos po yung sa alternating ng volume and pyramid ayos yung idea na yun ganun na gagawin ko.
kakagraduate ko lang po wala pako work and kadalasan ko kinakain
9am-10pm mga 4-5x ako kumakain, pag nakaramdam ako gutom kain agad
ham or fried pork/fish/chicken or torta or chicken adobo or sinigang or nilaga or tinola or tapa or tocino or hotdog
(yan po madalas namin pagkain)
rice hanggang sa magsawa ako
*tapos pag may itlog po nagboboil ako ng mga 8 para kainin ko for 2 days, nilalagay ko lang sa ref
mga ilang months ko po susundin yung program
sobrang salamat po sa pagguide sakin pipilitin ko talaga mag improve sa workout and nutrition ko
day 22 back biceps
Bent Over Barbell Rows -
90 12
110 12
130 8
130 8
bw pullups wide
8
8
8
reverse flies
12-15 reps 3sets
Lat Pull Down (neutral Grip)
8-10x4
Dumbbell Rows
40s
12x3
barbell curl
40 12
50 12
60 10
60 10
db curl
10-15reps 3sets
concentration
12-15reps 3sets
Maganda sana bro, kung i-take consider mo pa din ilagay yung bigat on the other exercises.
Mas mainam kung ngayon palang maplano mo na para ma-check dito.
Depende sa 'yan sa level ng recovery ng tao. Pero typical, kapag consistent na incremental ng weights every week, 8-12 weeks, pero pwede kapag mag-go over dyan kung kaya mo pa...
chest triceps shoulder, more focus sa chest and triceps
inclined
120 10
130 8
130 8
flat benchpress
120 10
140 8
140 8
140 5
lateral raise
10s 15
10s 15
15s 12
dips
12 reps 4sets
cgbp
70 10
70 10
70 10
70 10
seated press
50 12
60 10
60 10
60 10
arnold
20s 15
25s 12
25s 12
db press
30s 12
30s 10
30s 10
plate raise
20 12 15-30secs rest 6sets
flies
20s 15
20s 12
20s 12
tri extension
15s 15
20s 12
20s 10
tri pulldown
tri kickbacks
10-15reps 4sets each@core
ok sir sinimulan ko na ngayon yung alternate yung pag focus sa triceps and shoulder
tapos yung iba kasi di ko na mabilang yung nilalagay kong weight
sa ngayon sir parang kaya ko naman sya and ok naman ang recovery ko
Day 26 legs
Squats
90 10
120 10
120 8
120 6
Leg press
200 12
200 10
200 10
Leg curl
35 15 2sets
Leg extension 10-20 secs rest
70
70
70
70
70
70
da7 28 ches shoulder triceps
day 30 back biceps
day 31 rest
month 2
day 1 & 2 rest
day 5 rest
day 6 back biceps