BREAKING THE BAD GENES
bundesheer
Posts: 208
Pushing myself beyond my limits.Photos will be uploaded soon.
Workout today March 31 ,2014
Back and Tricep
Cardio - Crosstrainer 15 minutes
WU-PUSH Up wide,close and diamond stance 30x2 superset with
PULL UP WIDE GRIP- BW x 12x2
Cable Row- 45kgx15 superset with Bent over Barbell Row
60kg x15
70kgx10
80kgx8
90kgx6
Drop set ( 90kgx6,60kgx8,45kgx8)x2
Bent over Barbellrow 40kgx12x2
30kg x15x3
Straight arm Pull down
40kgx15x2
50kgx12
60kgx8
65kgx8
Tbar Row
30kgx12
45kgx12
60kgx10
75kgx6
Tricep Cable one arm extension
15kgx15
20kgx12
25kgx10
30kgx8
Triceps Pushdown rope attachment
30kgx15
40kgx12
50kgx10
60kgx8
Dips
BWx20x3
End
Uminom ng Whey protein and bumili ng kebapbox then go home and take a bath.
Workout today March 31 ,2014
Back and Tricep
Cardio - Crosstrainer 15 minutes
WU-PUSH Up wide,close and diamond stance 30x2 superset with
PULL UP WIDE GRIP- BW x 12x2
Cable Row- 45kgx15 superset with Bent over Barbell Row
60kg x15
70kgx10
80kgx8
90kgx6
Drop set ( 90kgx6,60kgx8,45kgx8)x2
Bent over Barbellrow 40kgx12x2
30kg x15x3
Straight arm Pull down
40kgx15x2
50kgx12
60kgx8
65kgx8
Tbar Row
30kgx12
45kgx12
60kgx10
75kgx6
Tricep Cable one arm extension
15kgx15
20kgx12
25kgx10
30kgx8
Triceps Pushdown rope attachment
30kgx15
40kgx12
50kgx10
60kgx8
Dips
BWx20x3
End
Uminom ng Whey protein and bumili ng kebapbox then go home and take a bath.
Comments
Danke bro.. i will update my PJ regularly (hopefully nde ningas kugon lang).lol
Ive bought diff brand of Whey yesterday,try ko yung recommend ni Florian.
Im back and im lost.i need some advice sa mga pro regarding sa diet kse im on cutting na pero i still gaining lbs. Binawasan ko na ang carbo intake and dinagdagan ko na nang HIIT after lifting ang program ko pero wa epek pa din,from 63.5kg last April ay naging 67.2 kg na ako ngayon.btw im endomorph body type and currently ay split routine ang program ko,i go to gym maximal 4 times a week and napansin ko na konti lang pala ang nabago sa lifting stats ko within the 6months period.
Btw,paano nga pala baguhin ang my stats?gusto ko iupdate lahat at malagay ng pix and ill try to be active in this forum.
Shoulder and Traps workout sana today kaso nagtxt siesmi at nagluto daw sya ng dinner kaya ipagpabukas na lang.mahurap nang magtampo at baka di ako kausapin.heheh.
From April 2014
63.5kg
Compound exercises
DL 110kgx2
Squat 80x5
Benchpress 80x6
Over head press 40kgx8
As of Dec 2014
Im 66.2kg na
Deadlift - 130kgx 2
Squat 90kgx4
Benchpress 90kg x4
Overheadpress 55kgx5
@bad_assvinch,bro baka pwede mo ko bigyan ng advise to achieve my goal. My goal is to have an aesthetic body,nde pwede sa akin ang maging bulky at maliit lang ako.im 5feet 4 inches lang,gusto ko lang magdefine ang muscles ko at lose some BF.
my accesories sa gym.nakakatulong din talaga ang straps at belt for geavy lifting.
tumatanggap po ako nang abuloy na supp. baka meron ka jan hahah!
btw, anong program mo ngayon brah?
Split routine ako kse yun ang akma sa working sched ko.
Ano sa tingin mo bro, dapat bang magcutting muna or bulking pa?
First time ko na mag 67kg at lumalaki ang belly ko.December 12 2014
10mins stretching
OHP olybar x 2x15
30kg x1x10
40kgx1x 8
50kgx1x6
Seated DB shoulder press
18kg (each) x 1x15
22kg x1x12
24kg x1x8
24kg x1x8
20kg x1x10
DB one arm upright row ss reverse flyes
12kg each x 1 x 15 8kgx12
14kg x1x15 8kgx12
16kg x1x12 8kgx12
20kg x1x10 8kgx 12
Front Plate raise ss DB lateral raise
10kg x2x15 8kgx4x12
15kgx2x12
20kgx1x8
Standing behind the back low pulley deltoidraise
10kgx4x12
HIIT 10 minutes
Threadmill 1 minute interval
Brunch
Approximately 100grams of Smoked Salmon
2 hardboiled egg
2 slices of American toasted bread with cottage cheese
1 pc banana
Coffee with milk
1 softgel Fishoil and 1 tablet Calcium
Before wo
1 banana
During workout
1& half scoop of BCAA aproxximately 15grams of bcaa
Post workout
1&1/2 scoop of iso-100 approximately 35 to 40grams mixed with 3grams creatine
Dinner
Approximately 150 grams of grilled spareribs and 200 grams of chicken curry
1 half cup rice
2 pieces mandarin oranges
Before Bed
1 scoop iso 100 approximately 25grams with 2 spoonful of greek yogurt
1 tablet Magnesium
2 stick of surimi (crab meat)
pero honestly, kung ako sa sitwasyon mo, eat lift sleep repeat lang brad
Until ilang kg ako magbubulk? Im not like you na bata pa at matangkad, im 37 yrs old na and 5'4" lang tapos endomorph pa.
Madali lang ang bulking sa akin kse I can eat what I want , any kind of meat available sa supermarket but the problem is yung BF ko, sumasabay sya sa pagtaas.lol
hihihi sa bagay basta pinaglaanan talaga, mag kakaroon
base sa mga usapan dito sa forum na nabasa ko, salami pa rin ang magandang basehan. pag tumingin daw tayo sa salamain at di na kaaya aya ung mga fats sa palgid ng katawan naten, yun sign na raw po ng pag sisismula ng cutting phase..
sa mga siksik naman pag lumabo na ung mga depinisyon ng muscles at mabibilg na, cut na rin
suma total, tayo lang maka pa sasabi kung cut naba kasi makikita naten sa salamin at syempre pakiramdam din naten
do you track your macros bro? Ilang calorie ka per day?
when you say cut , like you'll be on a caloric deficit?
honestly speaking, slow bulk ako, tried doing mini cut, didn't like it, nanlalata ako, haggardo versoza mukha ko,so back to same calorie per day, could see some gains naman ( both salamin and strength)
@rtravino brah nde ko nacocompute macros ko,basta binawasan ko ang rice intake
At more on fish and meat ako.trial and error pa rin sa diet
@masal,medyo magastos nga pero its okay at swak pa naman sa budget.
Legs day today
December 13,2014
Low bar squat. Olybar x2x 25
60kgx2x15
High bar squat. 80kgx2x8
100kgx2x3
Legpress
120kgx1x25
150kgx1x20
180kgx1x15
210kgx1x12
240kgx1x5
Seated calves raise
30kgx2x20
45kgx2x15
60kgx1x12
HIIT cycling. 15mins
Nutrition and Supplements
Before WO
1 banana,1 fishoil gel and 1 calcium tablet
IntraWo supp- Modern BCAA+ 8:1:1 15grams
Post Wo- 40 grams Iso 100 + 3 grams micronized creatine
Breakfast
Mcdonalds ham nd eggs with bread and butter
1 cappucino unsweetened
2 hardboiled eggs
Going to the friends xmas party mamaya so nde ko alam ano kakainin for lunch and dinner
you've been lifting for 3 years, so I'm assuming na di ka na beginner sa larangan nato.
And also, I'm assuming that you know naman how important nutrition is when it comes to gains diba?
I don't track my macros anymore as to I have a rough idea how much should I eat everyday ( though when it comes to rice, talagang tinitimbang ko pa sya, )
you can try this,
try using myfitnesspal app
track mo lang yung normal na kinakain mo / supp mo per day,
now, check mo kung akma ba sya sa goal mo
kung akma, then sakto, kahit di mo na i track kada araw araw yung kinakain mo ( provided na alam mo ang rough estimate nang pag kain)
kung kulang, tweak ka nang konti,
tapos!,
tuloy tuloy lang at wag sususko
Bro nde ako nagbibilang ng macros,in short wlang disiplina sa food ,ginagawa ko lang ay ang bawasan ang portion from my regular eating habit and honestly speaking ay this year ko lang nalaman ang macros(protein,fats and carbs) kaya nasa trial and error pa ko sa nutrition.
My apps ako ng fitness pal but wth,tinatamad ako magresearch at magtake note
@emman,meron namang progress sa katawan for the past 3 years,ginagawa kong guinea pig ang katawan ko at sabi ko nga nasa trial and error ako regarding sa nutrition and supplements.:)December 15 2014
Back and Traps
Stretching 10mins
Pull ups ss with dips
Bw x 3x12 Bw x 3x20
One arm DB row
22kg x15
28kg x 12
30kg x 10
32kg x 10
22kgx15
Tbar row
30kg x 2x15
45kg x 1 x 12
60kg x 1 x 10
75 kg x 1 x 8
Leverage Iso row
40kgx1x15
60kgx1x15
70kgx1x12
85kgx1x8
DB shrugs with straps
30kg (each hand) x1x15
34kg X1x 12
36kg. X1x 12
40kg. X1x 10
44 kg. x1x 10
EndDecember 18 2014
Chest and biceps
Stretching 10 mins
Warmup
Pullups ss push up
Bw x3x12. Bw x 3x 30 ( 10 each for wide,close and diamond )
Decline BB press
Oly x2x 15
60kg x 1x15
80kg x 2x 6
85 kg x2x 4
60 kg x1x 12
Inclined DB press
22kg each hand x 1x12
26kg. X1x 10
30kg. X1x 8
32kg. X1x8
Machine Bench Press
40kg x2x 15
50kg x 2x12
40kg x 2x 15
Cable crossover
12kgx1x15
18kgx1x15
20kgx1x12
22kgx1x10
Overhead cable curl ss hammer DB curl
12kg x 1 x 15. 16kg each hand x 2x 12
14kg x 1 x 15
20kg x 1 x 10. 18kg. X2x 10
22kg. X 1 x 8
EZ bar preachers curl
20kg x 4x 10
Close grip EZ bar curl
20kg x3x 10
End
you might wanna try counting your macros, IMO, counting my macros really helped me getting my goal on to the next level.
TRIAL AND ERROR
- this works too, because I believe that each individual responds differently on macros.
Parang see saw ang progress because twice ako umuwi sa Pinas this year ( May and August) and as usual walang disiplina sa pagkain at inom (u cant turn down a barkadas invitation).
Btw,first thing first,diet and nutrition ang sinimulan kong baguhin( rice is not my everyday carbo anymore,i switch to kamote na) and add some veggies.
Second,im preparing in advance my post workout meal which i believe is the most important meal of the day.
Third,trial and error ako sa supplements,dinagdagan ko ng acetyl carnitine as my fatburner yung usual supplements ko ( isowhey,bcaa 8:1:1,fishoil,cretatine and mgnesium)
And lastly,change ko program ko,dinagdagan ko ng functional training as my warm up and cardio like battle rope and Sled exercise
So let see if i gonna lose some freaking BF and overcoming my plateau.
Last month set of supplements i bought online.
Magastos talaga tong hobby na to pero okay lang kesa sa bisyo ko iwaldas pera ko
Stretching 10 mins
Push and drag sled exercise 4 set approximately 150 meters x 2
Squat with OLYbar 25 reps x2
50kg x 15 x 2
80kgx 6x2
85kgx3x2
50kg x 12x1
Sitting Calves raise
70kg x failure x 6
End
Hirap magbuhat pag galing sa duty,40 percent na lang ng energy ang nauutilize ko.dead tired pagdating ng bahay.
Well ithere will be next day.
click on preview post
then at the top middle right corner, click the "insert video" ( left side nang smiley)
change video type to youtube, then post the url,
btw.
dun sa vid mo.. ano ung nakapatong sa batok mo?
thanks bro. :biggrin:
towel,medyo hindi pa sanay na walang sapin pero lately ay nde na ako gumagamit.rekta na sa shoulder ang olybar
Shoulders and Traps
Eat 170 gram of greek yogurt with pomegranate marmalade before going to gym
Take 1 lCarnitine and put 2 scoop of BCAA plus in my shaker.
WU
Stretching 10mins
BW Squat/ Pistol Squat (superset)
20/10 each Legs x 3 set
Pullups/(wide grip)/Dips(Superset) BW
5/4/3/2/1 x 3
Shoulder DB press
WU 14 kg each side x 15x2
16 kgx 15x 1
Superset with DB lateral raise
22kg x 12 x 1/ 8kg x12x4
24kgx 10x 1
26kg x 6 x 2
Cable rear deltfly / Bent over low pulley side lateral
30kgx15x2 / 10kg each side x 15 x2
40 kgx 12x 2 / 15kg x 12 x2
50kg x 12x1 / 20kg x10x 1
Cable Rope rear delt rows / Cable upright row
30 kg x 15x 2 ( with 3 seconds pause and squeeze) / 30kg x15x2
40 kg x 15x 1 / 40 kg x 15x2
50 kg x 12 x 1 / 40 kg x 15 x 2
55 kg x. 10 x 1 / 40 kgx 15x 1
Traps
DB shrugs
22 kg each x 15 x 2 superset with DB lateral raise 8kg each x 12 x 2
26 kg each x 15 x 1. superset same
32kg each x. 12 x 1. superset same
38 kg each x 12 x 1
42 kg each x 10 x 2
Smithmachine shrugs
20kgx 15x 2
40kg x 12x 1
60kg x 12x1
80kgx 10x2
End
Drink wheyprotein isolates and 1 fishoil and eat 1 banana as my maldextrose.
Go home and eat my post wo meal.