hi newbie here
pspherakire
Posts: 9
Guys need ko about sa workout ko,parang gusto ko na may switch ng workout from 5x5 to isolation .1st reason for safety,walang squat rack samin( kakabayad ko lang ng monthly) 2nd reason is lumalaki tiyan ko ....Guys pwede ba ung ganitong goal ko ,bawasan ko muna ung bodyfat ko lalo na sa tiyan then switch ulit sa bulking? just asking lang ha,naiirita kasi ako pag may taba akong nakikita e...thanks po
Comments
then don't do it, you can change it to leg press, lunge etc. wala namang nasusulat na pag di ka nag squat eh di ka na mag kaka gainz,
It's up to you bro, IMO, you can incorporate cardio para mabawasan body fat mo.
do you have any pic for reference?
legs arms abs
Squat
empty bar 1X10 reps
50lbs 1X 10 reps
90lbs 1x10reps
120lbs 1x 8reps
150 lbs 2 x 8 reps
tried 160 lbs hindi ko cya maibaba na parallel sa knee....ok lang ba? ok lang din ba stop muna ako sa 160lbs kasing wlang power rack samin ...safety 1st lng..
1st time na lahat nasa ibaba
Seated Leg curl 45lbs 3x12 reps
Lying leg curl 25lbs 3x 12reps
next time na ulit mag legs nandito na ung pasikat ......
Arms
Close grip BP
30lbs 1 x 12 reps
40lbs 1 x 12 reps
50lbs 3 x 12 reps
Barbell Curl
50lbs 3x 12 reps
Inclined Dumbbell Curl
25lbs 3x12reps
Standing Biceps Cable Curls
40lbs 3x12 reps
Abs/stomach
Sit ups no weight
1st set 30 reps
2nd set 40 reps
3rd set 50 reps
Flat bench lying leg raise
3x22 reps
Cable Crunch
100lbs 3x 20 reps
hays sobrang drain ako....kakabalik ko lang sa dati kong kain....Parang mas feel ko itong ganito kaysa sa 5x5 SL ....
Boss problema kasi kulang mga equips sa gym namin...Kaya kung anu meron un nalang...
Oo nga sir hahah....Pero nag decide na ako na above 2500 calories muna ako hanggang di ko naitataas ung mga ibang lift ko ...Goodluck sau TIYAN
mukhang maling journal napuntahan mo ah? LOL!
HAHAHA!Nahanap ko din nawawalang post ko!Sorry medyo sabog sa paperworks.:duh: