Big Belly Journal
kenzy
Posts: 663
Hi mga sir, after ilan years na lurker po dito sa pbb, atlast nakapag-create nako ng journal, hehe
Bale 4 years na po ako naggym, ung first 2 years po eh nagbabawas lang po ako ng timbang, then nong mga last 2 years since medyo nabawasan ng konti, tinuloy ko na lang po pagbubuhat. From 160lbs nong nagstart ako, after 2 years napababa ko po to 120lbs. Pero ngayon mejo tumataba na po ulit ako kasi hindi nakakapagkontrol ng pagkaen and napapalimit inom, pero tuloy tuloy pa din buhat, naglalaro po yong current weight ko from 138-140lbs. Wala po talaga ako idea sa diet and nutrition, this is the reason why i decided to create a journal. Hingi po sana ako ng advise sa inyo regarding proper diet and nutrition and workout routine as well. nakakainggit po kasi yong iba dito, 6-8 months pa lang, ang laki na ng improvements.Here is my current work out routine. Eto yong tinuro saken dati ng instructor dito sa company gym namin. Ako na lang po nagsingit ng Tae bo para sa cardio ko. :sport:
Pakiayos na lang po mga sir ng workout routine ko kung medyo mali or magulo. Thanks in advance po.
Day 1 - Abs and Shoulder
Shoulder :
Dumbell Press
Arnold Press
Side Raise
Front Raise
Shrug
Upright Row
Bent over lateral raise
Day 2 - 1hour Taebo
Day 3 - Back And Biceps
Back :
Lat Pull Down
Reverse Lat Pull Down
Behind the back Lat Pull Down
Dumbell Row
Deadlift
T-Bar
Seated Row
Biceps:
EZ bar curl(wide grip)
EZ bar curl(close grip)
Dumbell Curl
Hammer Curl
Machine Preacher curl(wide grip)
Machine Preacher curl(close grip)
Concentration Curl
Day 4 - Restday
Day 5 - Chest, Tricpes and Legs
Chest :
Incline Dumbell Press
Incline Flyes
Smith Machine Flat Bench Press
Decline Dumbell Press
Decline Flyes
Dips
Peck Deck
Dumbell Pullover
Triceps :
Cable Pull Down
Cable Push Down
Skull Crusher
Closed grip bench press
Single Arm dumbell Extension
Kick Back
Legs:
Squat
Leg Curl Raise
Leg Curl (ung nakadapa, dko alam tawag eh, hehe)
Double Leg Calf Raise
Day 6 - 1hour Taebo (sometimes restday)
Day 7 - 1hour Taebo
Bale 4 years na po ako naggym, ung first 2 years po eh nagbabawas lang po ako ng timbang, then nong mga last 2 years since medyo nabawasan ng konti, tinuloy ko na lang po pagbubuhat. From 160lbs nong nagstart ako, after 2 years napababa ko po to 120lbs. Pero ngayon mejo tumataba na po ulit ako kasi hindi nakakapagkontrol ng pagkaen and napapalimit inom, pero tuloy tuloy pa din buhat, naglalaro po yong current weight ko from 138-140lbs. Wala po talaga ako idea sa diet and nutrition, this is the reason why i decided to create a journal. Hingi po sana ako ng advise sa inyo regarding proper diet and nutrition and workout routine as well. nakakainggit po kasi yong iba dito, 6-8 months pa lang, ang laki na ng improvements.Here is my current work out routine. Eto yong tinuro saken dati ng instructor dito sa company gym namin. Ako na lang po nagsingit ng Tae bo para sa cardio ko. :sport:
Pakiayos na lang po mga sir ng workout routine ko kung medyo mali or magulo. Thanks in advance po.
Day 1 - Abs and Shoulder
Shoulder :
Dumbell Press
Arnold Press
Side Raise
Front Raise
Shrug
Upright Row
Bent over lateral raise
Day 2 - 1hour Taebo
Day 3 - Back And Biceps
Back :
Lat Pull Down
Reverse Lat Pull Down
Behind the back Lat Pull Down
Dumbell Row
Deadlift
T-Bar
Seated Row
Biceps:
EZ bar curl(wide grip)
EZ bar curl(close grip)
Dumbell Curl
Hammer Curl
Machine Preacher curl(wide grip)
Machine Preacher curl(close grip)
Concentration Curl
Day 4 - Restday
Day 5 - Chest, Tricpes and Legs
Chest :
Incline Dumbell Press
Incline Flyes
Smith Machine Flat Bench Press
Decline Dumbell Press
Decline Flyes
Dips
Peck Deck
Dumbell Pullover
Triceps :
Cable Pull Down
Cable Push Down
Skull Crusher
Closed grip bench press
Single Arm dumbell Extension
Kick Back
Legs:
Squat
Leg Curl Raise
Leg Curl (ung nakadapa, dko alam tawag eh, hehe)
Double Leg Calf Raise
Day 6 - 1hour Taebo (sometimes restday)
Day 7 - 1hour Taebo
Comments
Here are my suggestions para sa food intake mo... normal fish, chicken breast, lean beef, tuna, salmon and egg. You need carbs, go for rice. Wag ka matakot jan. Ang dapat lang matakot sa rice ay yung tao na pagka-kain eh diretso tulog (araw-araw). Wheat bread and oats for additional carbs. Pwede ka rin mag dagdag ng konting peanut butter pampasarap ng wheat bread mo.
You need to invest on this bro. Body building is expensive. Pero tayong mga pinoy ay maparaan. Go buy on bulk, check for discounts and sale items.
Pag dating sa workout, for me, sana unahin mo yung compound lifts.
For example, dito sa back routine mo:
Back :
Lat Pull Down
Reverse Lat Pull Down
Behind the back Lat Pull Down
Dumbell Row
Deadlift
T-Bar
Seated Row
Try to add pull-ups or chins sa first exercise, then followed by deadlift or db rows. For me ang dami masyado nung pulldowns mo. Kung ako gagawa nyan, mauubos na lakas ko para sa mga mas importanteng exercise.
Your routine must composed of at least 1-2 compounds, then sundan mo ng 2-3 isolation / machine exercises.
Good luck!
40lbs in 2yrs? That's damn too long. Do you have some sort of complication/s or something?
Kaya nga eh. Isa pa, either 'maraming lang exercise choices per given WO day' o 'sadyang yun talaga ginagawa niya on certain WO day', which is overkill, IMO! But reconsidering his goal...
Well I guess, he wanna die or something... [size=x-small](Forgive me for being a grammar-police!)[/size]
LOL! typical kay sir @core, haha!:P
@TS - Better select what is suitable bro. Katulad ng sinabi ko combohan mo lang ng 2-3 exercise yung compound. Tiyaka ka na mag dag2 or mag super set pag ready na sa next level.
Thanks po sir @Lazar sa advised regarding sa mga pede kainin, natatakot nga po ako kaen lagi ng rice kasi feeling ko ang bilis ko tumaba, pero siguro dahil sa mga iba ko nakakain, ndi sa rice, hehe. Willing naman po ako invest for best result paps basta pakitulungan naman po ako.
Sir Core, uu nga po tagal ko na naggym pero parang wala improvement,un kasi mga instructor sa company gym namin wala dn ma-advise sa proper nutrition. Basta sabi lang bawas kaen then avoid more carbs and eat protein and fiber pero wla naman sila mabigay na sample diet plan, hehe.
Bout po don sa WO routine ko, halos yan pa din po yong ginagawa ko since nagstart ako, actually binawasan ko na nga po yan compared sa mga pinapagawa saken ng mga instructor namin kasi sobrwng dame, halos mamatay nako. Lalo na kapag chest day, halos umabot kami ng 2 hrs chest pa lang, eh may legs at triceps pako gagawin. Kaya nagstop nako magpaturo don sa mga instructor namin, ndi ko na kasi knakaya yong WO. Sir lazar gnagawa kopo minsan ung pull ups as a replacement sa mga pullups ko.
Mga sir, paki modify naman po ng WO routine ko, maraming salamat po. Nagbabasa basa na nga dn po ako sa diet and nutrition para mas malaman kopo kung ano mga pede and ndi pde kainin. Thanks in advance po.
Sir @Lazar, thanks po sa advised nyo, nakatulong po talaga ung proper diet at workout. Although 3-4 weeks ko pa lng binago yong workout ko and started to learn proper nutrition, may konti na po pagbabago. binawasan ko na po yong workout ko then binigatan ko na lng, mas solid yong tama.
1. medyo nabawasan yong taba sa tyan at sa tagiliran kahit kumakaen ng rice
2. nagkakaroon ng konting muscles
3. mas nadagdagan yong lakas sa pagbubuhat
Masaya ako sa result in just a couple of weeks, eto pa lang siguro simula ng tamang workout ko, hehe, nasayang lang yong mga past workout years kasi wala proper nutrition(hindi kumakaen kasi baka tumaba, haha) and overkill workout
kunwari chest day mo
Barbell Bench press -chest
Incline Barbell Bench - chest
Dips - tricep
Skull Crusher - tricep
Cable Pushdown - tricep
pwede na yan or pede ka pa magdagdag ng isa sa chest...overkill na kase ung workout mo tapos 2hours chest ka pa lang? pwede din ad mo to ng kahit isang ab workout if matapos mo yan in 1hour...thanks and gudlak brah!
Wala namang nag simula na alam niya na ang lahat.
Basta be consistent. At huwag kang gagawa ng excuse para di ka mag gym. Only valid reason is kung life and death situation na.
At ang turo ni sir @Core know your macros.
I don't remember preaching something around here about macronutrient computations. But I do remember something like calorie equation. Guess I needed to use more appropriate words... cals in, cals out. [size=x-small](I believe, you still missed my point)[/size]
@Core my bad I think I missed it.
What I know is I should know my macro para alam ko how much calories I've taken and how much I should burn (I should burn calories na kasing dami ng kinain ko or more) =(
Stretching
5 minutes stationary bike
Shoulder:
Seated shoulder press (dumbbells)
20lbs each x12 (WU)
40lbs each x10
45lbs eachx 8
50lbs each x 8
Arnold Press
30lbs each x10 (WU)
40lbs each x8
40lbs each x8
45lbs each x6
Dumbbells Side Raise
10lbs eachx12 (WU)
15lbs eachx12
20lbs eachx8
25lbs eachx6
Dumbbells Front Raise
15lbs eachx12 (WU)
20lbs eachx8
25lbs eachx8
25lbs eachx6
Incline Bench Rear Deltoid Raise
15lbs eachx12
15lbs eachx12
20lbs eachx8
Traps:
EZ bar upright row
40lbs x 12 (WU)
60lbsx8
80lbsx5
80lbsx5
80lbsx5
Dumbbells Shurgs
60lbs eachx12
65lbs eachx10
70lbs eachx6
Abs:
Decline Oblique Crunch
Plate Side Bend
Weighted Leg Raise
Hanging Leg Raise
Kneeling Cable Crunch
Lastly, yong nakataas ung paa then parang back lang nakalapat sa ground, parang nakabaliktad, nakalimutan ko tawag eh, hehe
8/19/2014 Back and Biceps Exercise
Stretching
5 minutes stationary bike
Pull up
BWx10
BWx8
BWx6 - hirap na nong pang 5 pa lang, hehe
Conventional DL
80lbsx12 (WU)
160lbsx10
240lbsx6
250lbsx3
Dumbbell Row
20lbsx12 (WU)
55lbsx10
60lbsx8
65lbsx6
Seated Cable Row
60lbsx12 (WU)
120lbsx10
130lbsx8
140lbsx6
Chin up
BWx6
BWx5
BWx5
BWx5
Biceps
Wide Grip Barbel Curl
20lbsx12 (WU)
30lbsx12
40lbsx8
50lbsx6
Closed Grip Barbel Curl
20lbsx12 (WU)
30lbsx8
40lbsx6
40lbsx6
Standing Dumbbell Curl
15lbs each x 10
20lbs each x 8
25lbs each x 6
Cable Bicep Curl
50lbsx12 (WU)
70lbsx10
80lbsx8
90lbsx6
Concentration Curl
20lbsx6
20lbsx6
20lbsx6
20lbsx6
20lbsx6
Nagtimbang ako after Workout (8/19) 135lbs, pero nong Monday (8/18) after workout nasa 140lbs ako. Same timbangan sa gym ginamit ko, lagi pabago bago timbang ko halos every workout :arghh:, hehe
Seated shoulder press (dumbbells)
40lbsx12 (WU)
80lbsx10
90lbsx8
100lbsx8
****
@kenzy - yung 100lbs mo, each yan? o 50lbs x 2?
Ayusin ko po tom yong lbs x set, medyo mahirap po sa mobile
About sa routine mo..
yung sa Shoulders, okay na yung for me. Wag mo na dagdagan. Same with your back day, okay na yan. As long as your main lifts are compound then dagdag ng ilang machines for isolations okay na yun. Basta focus muna on compound. Kung maubos na ang lakas mo dun, ok lang kahit wala na masyado machines.
Para sakin lang ah
Mafru-frustrate ka lang. Do your comparisons on weekly basis... same day of the week, same hour of the day (common practice; morning)...
First time ko po kasi maglagay ng stats kaya medyo magulo pa, hehe. Thanks po sir @lazar sa mga advised
Thank you po sir @Core. May nabasa nga po ako kahapon, ky sir jettie yata un na sabi nga na mas okay mag-timbang sa morning. Bili na lng po ako timbangan para sa bahay, normally po kasi sa gym lng ako nakakapagtimbang, before or after ng workout, which is hapon or gabi na.8/20/2014 - Chest, Legs and Triceps
Stretching
5 minutes stationary bike
Chest:
Dumbbell Flat Bench press
20lbs each x12 (WU)
55lbs each x10
60lbs each x8
65lbs each x6
Smith Machine Incline Bench press
bar x12 (WU)
50lbs x10
70lbs x8
90lbs x4
90lbs x3
Decline Dumbbell press
20lbs each x 12 (WU)
50lbs each x 8 - medyo alangan yata grip ko kaya ndi ko na nadagdagan, parang mahuhulog
55lbs each x 8
60lbs each x 8
Incline Dumbbell Flyes
15lbs each x 12 (WU)
30lbs each x 10
35lbs each x 8
40lbs each x 6
Decline Cable Flyes
20lbs x 12 (WU)
30lbs x 10
40lbs x 8
50lbs x 6
Dumbbell Pullover
50lbs x 12
55lbs x 10
60lbs x 6
60lbs x 6
Legs:
Squat - back to zero, 3 weeks ko pa lang try yong ATG, dati kasi hindi sagad yong squat ko
bar x 12 (WU)
80lbs x 12
100lbs x 10
120lbs x 8
Seated Leg Curl
50lbs x 12 (WU)
90lbs x 12
100lbs x 10
110lbs x 8
Machine Leg press
160lbs x 10 (WU)
240lbs x 10
270lbs x 6
300lbs x 4
Lying Leg Curl
20lbs x 12 (WU)
30lbs x 12
40lbs x 10 - nag-cramps na hamstring ko, hindi ko na natuloy last set, hirap maglakad. Stretching muna, then pahinga hanggang pede na ilakad
Triceps
Skull Crusher
20lbs x 12
40lbs x 10
50lbs x 8
Cable Triceps Pushdown using V bar
50lbs x 10 (WU)
80lbs x 12
90lbs x 10
100lbs x 8
One Arm Cable Tricep Pushdown
10lbs x 12 (WU)
20lbs x 10
30lbs x 8
40lbs x 6
One Arm Tricep Extension
10lbs x 12 (WU)
15lbs x 12
20lbs x 8
20lbs x 8
Mga sir patulong naman po, hingi lang po advise pagtaas ng dumbbell sa decline kasi nahihirapan po ako eh kapag mabigat na para sken, hehe (60lbs). Starting position ko po, nakaupo nako sa bench, kukuhain ko muna ung dumbbell para sa left hand with the help of my right hand. Then eto na problem, since may dumbbell na left hand ko, wala na pantulong para kuhain dumbbell for the right hand. May nakita ako kahapon upuan sa gym don ko muna pinatong malapit sa right hand ko para makuha. Minsan kapag may kasabay ako friend, pinapaabot ko na lng dumbbell para sa right hand ko. Ti-nry ko din po na nakatayo starting position while holding the dumbbells before upo sa bench, okay naman, mejo mahirap lng umupo baka magdretso agad higa sa decline bench, hehe. Salamat po
Hingi na din po ako workout routine for Triceps, thanks po
10/11/2014 Chest and Triceps Day - 3rd time magbuhat sa ibang gym
Stretching
5 minutes stationary bike
Chest:
Barbell Flat Bench press -
40lbs x12 (WU)
70lbs x10(WU)
100lbs x10(WU)
140lbs x10
160lbs x8 - spot sa pag-unrack
170lbs x6 - spot sa pag-unrack saka bantay salakay ung spotter
180lbs x6 - spot sa pag-unrack and spot on my last 2 reps
Barbell Decline press
40lbs x12 (WU)
70lbs x10(WU)
100lbs x10(WU)
140lbs x10
160lbs x8 - spot sa pag-unrack saka bantay salakay ung spotter
170lbs x6 - spot sa pag-unrack and spot on my last 2 reps
Flat Dumbbell Flyes
20lbs each x 12 (WU)
30lbs each x 10
35lbs each x 10
35lbs each x 10
Decline Dumbbell Flyes
20lbs each x 12 (WU)
30lbs each x 10
30lbs each x 10
35lbs each x 10
Cable Flyes for lower chest
10lbs x 12 (WU)
20lbs x 10
20lbs x 10
30lbs x 8
Dips
BW x 12
BW + 5lbs x 12
BW + 10lbs x 10
BW + 15lbs x 8
Triceps
Close Grip Bench press
20lbs x 12(WU)
30lbs x 12
40lbs x 10
50lbs x 8
Cable Triceps Pushdown
50lbs x 10 (WU)
80lbs x 12
90lbs x 10
100lbs x 8
One Arm Cable Tricep Pulldown
10lbs x 12 (WU)
20lbs x 12
30lbs x 10
30lbs x 12
One Arm Tricep Extension
10lbs x 12 (WU)
15lbs x 12
20lbs x 12
20lbs x 12
Konting Abs
Hanging Straight Leg Raise - 2 x 10 reps
Ab roller 3 x 10 reps
Sunday - Rest Day
Mamaya Back and Biceps naman
Stretching
5 minutes stationary bike
Light weight BACK
Behind the back Pull up
BWx10
BWx8
BWx6
Barbell Row
40lbsx12 (WU)
60lbsx12
80lbsx8
100lbsx6
T-Bar Row machine
35lbsx12
50lbsx10
65lbsx10 - ang hirap parang mahuhulog ako sa machine kapag binigatan ko pa
Closed grip Chin up
BWx5
BWx5
BWx5
BWx5
BWx5
Biceps
7-7-7 Wide grip EZ bar Curl
10lbsx21 (WU)
20lbsx21
30lbsx21
40lbsx21
7-7-7 Closed grip EZ bar Curl
10lbsx21(WU)
20lbsx21
30lbsx21
30lbsx21
Standing Twisted Dumbbell Curl
10lbsx12 (WU)
15lbsx12
20lbsx10
20lbsx10
Eto pala po yong mga pic ko start nong gumawa ako ng journal dito, mga 3-4 months ago. Natuto po ako ng tamang pagkaen at tamang workout. Okay lang po kahit konti or walang improvement sa ngayon, basta tuloy tuloy ko lang to.
July 4 pic - Nagpic before magcreate ng journal, 138-140lbs
July 29 pic - almost 3 weeks following the 1,100 calorie for the day - 136-138lbs - gusto magbawas timbang, hehe
Aug 22 pic - planning to add 300 calories from 1,100 to 1,300 a day, (aug22-aug31) - 135lbs - nakita ko nong nagbuhat kmi na parang ang nipis ko na kaya add calorie
Sept 26 pic - starting sept 1, added another 200 calories, from 1,300 to 1,500 a day - 138lbs
Oct 12 pic - added another 300 calories last Oct 8, from 1,500 to 1,800 a day - current weight 139-140lbs
Yan lang po sa ngayon :yahoo: , buhat ulit mamaya after work :bench:
Stretching
5 minutes stationary bike
Chest:
Dumbbell Incline Press
20lbs each x12 (WU)
30lbs each x12 (WU)
55lbs each x12
60lbs each x10
65lbs each x8
Barbell Bench Press
40 x12 (WU)
80lbs x12
100lbs x10
120lbs x6
120lbs x6
Incline Dumbbell Flyes
20lbs each x 12 (WU)
30lbs each x 12
30lbs each x 12
30lbs each x 10
Flat Dumbbell Flyes
20lbs each x 12 (WU)
30lbs each x 12
30lbs each x 10
30lbs each x 10
Cable Crossover for upper chest
10lbs each x 12 (WU)
20lbs each x 12
30lbs each x 10
40lbs each x 8
40lbs each x 8
Dumbbell Pullover
40lbs x 12 (WU)
55lbs x 10
60lbs x 8
60lbs x 8
Triceps
Dumbbell Lying Two Arm Triceps extension
10lbs each x 12 (WU)
15lbs each x 12
20lbs each x 10
30lbs each x 8
Cable Triceps Pushdown using V bar
50lbs x 10 (WU)
80lbs x 12
90lbs x 10
100lbs x 8
One Arm Cable Tricep Pushdown
10lbs x 12 (WU)
20lbs x 12
30lbs x 10
40lbs x 8
Standing Two Arm Triceps Extension
30lbs x 12 (WU)
40lbs x 12
50lbs x 12
55lbs x 10
Stretching
5 minutes stationary bike
Shoulder:
Seated shoulder press (barbells) - mejo masakit right shoulder ko kaya hindi muna ako nagdumbbells
bar x12 (WU)
30lbs x12 (WU)
60lbs x12
80lbs x10
90lbs x 8
Arnold Press
15lbs each x12 (WU)
30lbs each x12
40lbs each x10
40lbs each x8
Dumbbells Side Raise
5lbs each x12 (WU)
10lbs each x12 (WU)
15lbs each x12
20lbs each x12
25lbs each x10
Dumbbells Front Raise
15lbs eachx12 (WU)
20lbs each x12
25lbs each x10
30lbs each x6
Dumbbell Rear Lateral Raise
10lbs eachx12(WU)
15lbs eachx12
20lbs eachx12
25lbs eachx8
Dumbbells Shurgs
30lbs each x12 (WU)
50lbs each x12
55lbs each x12
60lbs each x10
Abs:
Stretching
5 minutes treadmill
BACK
Wide Grip Pull up
BWx12
BW+ 10lbs x10
BW+ 15lbs x8
BW+ 20lbs x6
Deadlift
bar x12 (WU)
160lbs x12
240lbs x8
260lbs x6
270lbs x3 - failed, ndi ko na nadagdagan, ambigat na pla, hehe
Dumbbell Row
15lbs x12
50lbs x12
55lbs x12
60lbs x10
Seated Row
50lbs x12 (WU)
100lbs x12
120lbs x10
130lbs x6
140lbs x6
150lbs x6
Straight Arm Pulldown
50lbs x12 (WU)
90lbs x12
100lbs x12
110lbs x10
Legs
Back Squat
40lbs x12 (WU)
80lbs x12 (WU)
100lbs x10
120lbs x10
140lbs x8
Leg Press
80lbs x12
160lbs x10
200lbs x8
280lbs x6
330lbs x3 - failed, hindi ko pala kaya, hehe
Lying Leg Curl
35lbs x1 - first rep pa lang, bigla nagcramps ung left calf ko. Tayo agad then stretch, naranasan ko na to dati, tagal ko bago nakalakad. Nagpahinga na lng ako, mag-legs na lng ulit ako sa Saturday.
10/17/2014 - Restday, kulang sa tulog, inabot ng 2am sa meeting then pasok pa ng 7am