Bigger, Leaner, Stronger

reinellroireinellroi Posts: 147
in Personal Journals
Me: 15 years old
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2012:

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2013:

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Summer(2014):

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September 2014: Start of serious weightlifting
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Comments

  • rtravino29rtravino29 Posts: 1,549
    first.. Welcome!
    Eat, Lift, GET LAID

    ilang taon ka na ulet? hehehe!
  • reinellroireinellroi Posts: 147
    Salamat sir @rtravino29 :) 17 palang po ako. Mag18 this november.
  • reinellroireinellroi Posts: 147
    Oct. 13, 2014
    First day of de-loading for next week's start of Bulking Phase.

    Squats(Smith machine)
    (bar weight not included di ko kasi alam weight nya)
    40lbs 1x12
    40lbs 1x10
    70lbs 1x4
    90lbs 1x1
    100lbs 3x8,7,7

    Leg Press
    245lbs 3x8

    RDL
    80lbs 3x8

    Leg Extension
    60lbs 3x8

    Leg Curl
    40lbs 3x8

    Standing Calf Raise
    160lbs 3x8

    Calf Press
    145lbs 3x10

    Bicep Curl
    30lbs 3x10

    DB Hammer Curl
    15lbs 3x10 each arm

    DB Concentration Curl
    15lbs 3x10 each arm

    DB Preacher Curl
    15lbs 3x8,7,6 each arm

    -DONE-
  • reinellroireinellroi Posts: 147
    Oct 14, 2014
    6:30pm - 7:45pm

    Chest/Tricep de-loading
    BB Bench Press
    40lbs 1x12
    40lbs 1x10
    55lbs 1x4
    70lbs 1x1
    80lbs 3x8
    DB Bench
    30lbs 3x10 each arm
    DB Incline
    30lbs 3x10 each arm
    DB Decline
    25lbs 3x10 each arm
    Chest Dips
    BW 3x8,7,6
    Close-grip Bench
    40lbs 3x10
    Tricep Push down
    60lbs 3x10
    Tricep Rope
    40lbs 3x10,8,8
    Lying Tricep Extension
    20lbs 3x10
    DB Tricep Extension
    10lbs 3x10 each arm

    -DONE-
  • reinellroireinellroi Posts: 147
    Oct 15, 2014
    8:45-10:00pm

    Deadlift
    90lbs 2x10
    120lbs 1x4
    160lbs 1x1
    180lbs 3x5(with strap)

    T-bar Rows
    90lbs 1x10
    100lbs 2x10

    Lat Pulldown
    80lbs 3x8 (ang sakit ng tricep ko dito, titira ulit ako bukas)

    Cable Rows
    70lbs 3x10

    Bicep BB Curl
    30lbs 3x10
    DB Hammer
    15lbs 3x10 each arm
    DB Concentration
    15lbs 3x10 each arm
    DB Preacher
    15lbs 3x10

    Standing Calf Raise
    170lbs 3x8
    Calf Press
    145 3x10

    -DONE-
  • reinellroireinellroi Posts: 147
    Oct 16, 2014
    5:15-6:30pm

    Lat Pulldown(due to unaccomplished program yesterday)
    80lbs 3x8
    Lat Pulldown Behind the neck
    70lbs 3x8

    DB Millitary Press
    15lbs 2x12,10
    25lbs 1x1
    30lbs 3x10 each arm
    DB Side Raise
    10lbs 3x10 each arm
    DB Rear Raise
    10lbs 3x10 each arm
    DB Front Raise
    10lbs 3x10 each arm
    Upright Rows
    40lbs 3x10

    -DONE-
  • reinellroireinellroi Posts: 147
    Oct 17, 2014

    BB Bench Press
    40lbs 2x12,10
    60lbs 1x4
    75lbs 1x2
    85lbs 1x8
    90lbs 2x8
    DB Bench
    35lbs 3x10 each arm
    Db Incline
    30lbs 3x10
    Db Decline
    25lbs 3x10

    Bb Curl
    40lbs 3x8
    Db Curl
    15lbs 3x10 each arm
    Db Hammer
    15lbs 3x10 each arm
    Db Concentration
    15lbs 3x10 each arm

    -DONE-
  • reinellroireinellroi Posts: 147
    SUNBURNS all over my traps, back, shoulder and arms :( Makapag-Squats sana ko mamaya :(
  • reinellroireinellroi Posts: 147
    Mga masters help:

    Pano po iaapply ang 40P/40C/20F sa kcal per day? Naguguluhan po kasi ako :huh 2700+ po ang compute ko sa daily macros and plan ko po is 3000+ per day. im currently 125lbs. Thanks mastersedit: 30p/50c/20f nalang po pala ang gagawin ko daily since im bulking
  • badass_vinchbadass_vinch Posts: 4,471
    reinellroi wrote:
    Mga masters help:

    Pano po iaapply ang 40P/40C/20F sa kcal per day? Naguguluhan po kasi ako :huh 2700+ po ang compute ko sa daily macros and plan ko po is 3000+ per day. im currently 125lbs. Thanks mastersedit: 30p/50c/20f nalang po pala ang gagawin ko daily since im bulking

    Maguguluhan ka talaga kasi percentage yan 40-40-20 or 30-50-20. Generic yan at pwede kahit anong weight. Ang 40% protein requirement ng 200lbs ay iba sa 40% protein requirement ng 125lbs na tao. Pero parehas sila 40%. Example:

    Protein
    40% of 4000 calories = 1600 calories (400g protein)
    40% of 2000 calories= 800 calories (200g protein)

    -magkaibang tao
    -same 40% protein requirement
    -magkaiba ng grams of protein
    -magkaiba ng total calories

    based sa tanong mo, mukhang hindi mo alam kung anong dapat itanong about your diet. Parang sa maling paraan ka nagsimula magarala about diet, meal plan, nutrition what ever.... Pag aralan mo muna ang role ng P,C,F sa katawan natin, sa muscle building, strength, recovery, mood, etc.:^^
  • reinellroireinellroi Posts: 147
    Maraming salamat sir @badass_vinch. Nagbabasa basa po kasi ako dito sa forum site ng mga bagay na kaylangan sa bodybuilding. And isa po sa Journal mo ang sinusubaybayan and mga post mo ang inaabangan ko. Ang alam ko lang po about sa protein, carbs, fats ay
    Protein: sya yung pinaka importante para sa pagrepair ng muscle
    Carbs: dito tayo kumukuha ng energy?
    Fats: ang idea ko lang po dito ay taba ito na pwede din makatulong sa pagbbuild ng muscle.
    Pls correct me if may mali po sa pagkakaintindi ko sa kanila. And as you have said po in many threads, susubukan ko po ang plan kong diet and ioobserve kung effective sya sa body ko. Thankyou so much sir. Hope to get advices from you po
  • badass_vinchbadass_vinch Posts: 4,471
    Magresearch ka pa more about macros. Isa sa mga reason kung bakit madaming problemado sa diet kasi hindi nila naiintindihan talaga ang macronutrients. Hindi porke protein e muscle building na, hindi porke carbs, energy lang... there's more to them than just PCF. Tandaan mo kahit mga karaniwang tao yun din ang kinakain, so dapat mo madiscover kung pano nagiging kakaiba ang mga pagkain once naging part sila ng isang system such as bodybuilding or sports nutrition :)
  • reinellroireinellroi Posts: 147
    so dapat mo madiscover kung pano nagiging kakaiba ang mga pagkain once naging part sila ng isang system such as bodybuilding or sports nutrition

    noted po :) Thankyou sir @badass_vinch
  • reinellroireinellroi Posts: 147
    Oct 20, 2014
    Monday

    Squats(sa 'trap bar' ba tawag dun , Sobrang sakit kasi ng sun burn di kaya mag backsquats)
    BAR WEIGHT not included
    40lbs x10, x12
    60lbs x4
    80lbs x1
    100lbs 3x8, x8, x7

    Leg Press
    270lbs 3x8

    Stiff-Legged DL
    100lbs 3x8, x6, x6

    -DONE-

    Di ko na kinaya mag calves, biceps sobrang init ng pakiramdam ko sa katawan ko.
  • CoreCore Posts: 2,509
    reinellroi wrote:
    Oct 20, 2014
    Monday
    ...
    Di ko na kinaya mag calves, biceps sobrang init ng pakiramdam ko sa katawan ko.

    Forced fluid during WO with a 1st degree sunburn.
  • reinellroireinellroi Posts: 147
    Forced fluid during WO with a 1st degree sunburn.

    What do you mean sir @Core ? Sorry po hndi ko masyadong nagets. Hndi po ba advisable to workout if may sunburns? Sa kalagayan ko, pag masakit padin to bukas i'll take a week-off =(
  • CoreCore Posts: 2,509
    Uminom ka ng maraming tubig, yun, yun!
    reinellroi wrote:
    "SUNBURNS all over my traps, back, shoulder and arms :( ..."

    Ang magiging problema mo lang naman dyan, yung pagpatong ng weight sa likod mo, which was, the Back Squat. [size=x-small](Masyadong mahapdi!)[/size] Any exercise, pwede pa naman. Hindi naman, pati siguro, mga palad mo napaso din!?
  • reinellroireinellroi Posts: 147
    Core wrote:
    Uminom ka ng maraming tubig, yun, yun!
    reinellroi wrote:
    "SUNBURNS all over my traps, back, shoulder and arms :( ..."

    Ang magiging problema mo lang naman dyan, yung pagpatong ng weight sa likod mo, which was, the Back Squat. [size=x-small](Masyadong mahapdi!)[/size] Any exercise, pwede pa naman. Hindi naman, pati siguro, mga palad mo napaso din!?
    pati siguro, mga palad mo napaso din!?

    Natawa ko dito haha :D malakas po ako magtubig sir nagttake po kasi ako ng creatine. Btw sir, pag ini-squeeze ko po yung shoulder blades ko ang sakit sobra haha. Feeling ko di ko kakayanin ang chest day bukas.
  • CoreCore Posts: 2,509
    [size=x-small][*FIXED][/size]
    reinellroi wrote:
    Feeling ko di ko kakayanin ko ang chest day bukas.

    Kung dyan palang wala ka na, pa'no pa kaya sa iba?
  • reinellroireinellroi Posts: 147
    Lol. Thankyou po sa pagmomotivate sir @Core :) I'll hit the gym tomorrow :D KAKAYANIN KO ang chest day bukas :sport:
  • reinellroireinellroi Posts: 147
    Oct 21, 2014
    8:30pm-9:30pm

    Chest
    BB Bench
    50lbs x12, x10
    75lbs x4
    90lbs x1
    100lbs 3x7 (with spot)

    DB Incline
    35lbs 3x7 each arm

    Chest Dips
    BW 3x6

    DB Bench
    45lbs 3x6 each arm(with spot)

    Machine Flyes
    40lbs 2x10

    Triceps
    CG Bench
    40lbs 3x10, x8, x8

    Tricep Pushdown
    80lbs 3x10

    Lying Tricep Extension(Skull Crushers)
    20lbs 3x10 ngalay haha

    -DONE-

    Buti hindi na ganun kasakit sunburns ko :sport:
  • reinellroireinellroi Posts: 147
    Meal plan starting on thursday:
    Target kcal/day: 2800-3000
    1cup oats
    2 whole eggs, 2 egg whites
    300g chicken breast
    6-8cups of rice
    other foods(bread, nuttela, atbp.)
    other ulams.

    EAT EAT EAT (force feed if needed)
  • reinellroireinellroi Posts: 147
    Oct 23, 2014

    Back
    Deadlift
    100lbs x10
    120lbs x4
    160lbs x1
    180lbs x8, x6, x7 (first time maka x8 dito:yahoo:)

    BB Row
    80lbs x10
    90lbs x8, x8

    Lat-Pulldown
    80lbs x10, x8, x8
    Lat-Pulldown BTN
    80lbs 3x6

    1 Arm DB Row
    35lbs 3x10

    Biceps
    EZ Curl
    30lbs 3x10

    DB Alternate Hammer
    15lbs 3x9

    DB Preacher Curl
    15lbs 3x8 each arm

    -DONE-Meal Plan Update:
    Meal 1(After wakeup):
    di ko kinaya ang 1cup rolled oats haha 1/4 lang ata nakain ko,
    1scoop(3tbsp) PM7, tapos kanin and ibang ulam
    Meal 2 (1 hour before WO):
    1/3 in 200g of chicken breast, 3 cups rice, creatine
    Meal 3 (Post-WO):
    1/3 in 200g of chicken breast
    3 cups rice
    (blend)PM7+half nung oats na natira (Paking shyet ang lasa nito:unhappy:)
    Meal 4(mamaya):
    3cups rice
    Natirang chicken breast+ibang ulam
    2 whole eggs
    Fish oil
    Before Bed:
    PM7+natirang oats(blend)
  • reinellroireinellroi Posts: 147
    Oct 24, 2014

    BB Bench
    50lbs x12, x10
    70lbs x4
    90lbs x1
    100lbs (with spot) x7, x7, x8

    DB Incline
    35lbs 3x8

    Dips
    BW 3x6

    DB Bench
    40lbs (with spot) 3x6

    DB Millitary Press
    30lbs 3x6

    DB Side and Rear Raise
    15lbs 3x10

    Upright Rows
    40lbs 3x10

    -DONE-
  • reinellroireinellroi Posts: 147
    Oct 27, 2014

    ATG Squats (Smith Machine, WALA KAMING SQUAT RACK =( )
    Bar Weight not included
    40lbs x10, x8
    60lbs x4
    90lbs x1
    100lbs x3x6 (with spot)

    Leg Press
    285lbs x3x10

    SLDL
    100lbs x3x6

    Standing Calf Raise
    190lbs x3x8 (2-1-2 speed)

    Leg Extension
    90lbs x3x8

    EZ Bicep Curl
    40lbs x3x10

    DB Hammer
    15lbs x3x10 each

    DB Preacher
    15lbs x3x10 each
    Mas mabigat po ba ang weight pag sa smith machine nag squats? Dati kasi sa manual nakakaya kong i-6reps ang 120lbs ng walang spot =( nagpapatulong po akong ilagay at tanggalin yung bar sa likod ko sa mga kasabay ko sa gym hehe
  • reinellroireinellroi Posts: 147
    Oct 28, 2014

    BB Bench
    50lbs x12, x10
    70lbs x4
    90lbs x1
    100lbs x8 (with spot)
    105lbs x2x8 (with spot) - new PR :yahoo:

    DB Incline
    35lbs x3x10

    Dips
    BW x6, x7, x7

    DB Bench
    40lbs x3x8(with spot)

    Machine Flyes
    50lbs x10, x8

    Tricep Bar Pushdown
    80lbs x3x10

    Lying Tricep Extension
    25lbs x3x10

    -DONE-
  • reinellroireinellroi Posts: 147
    Oct 29, 2014

    Deadlift
    100lbs x10, x10
    120lbs x4
    160lbs x1
    180lbs x8, x6 (with strap)
    190lbs x4 (with strap) - new PR :yahoo:

    Lat Pulldown
    40lbs x12, x10
    60lbs x4
    80lbs x8, x7, x7

    T-Bar Row
    90lbs x3x10

    Lat Pulldown BTN
    70lbs x3x8

    One Arm DB Row
    35's x3x10

    BB Bicep Curl
    30lbs x3x10

    DB Alternating Hammer
    15's x3x10

    DB Preacher
    15's x3x10

    -DONE-
  • reinellroireinellroi Posts: 147
    -JOURNAL (first page) UPDATED-
  • SmallWIJISmallWIJI Posts: 742
    Bro, kita ko ung first page mo ang payat mo dati lalo na nung 14-15yrs old. Atleast ngayun nagkalaman kana at hindi na masyadong halata ung ribcage mo. Tuloy mo lang yan Bro tama yang ginagawa mo. Aabangan ko palagi itong journal mo. :sport:
  • reinellroireinellroi Posts: 147
    Thankyou sir @ smallWIJI . Sooner or later magpost po ako ng latest photo :)
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