ICF 5x5 Workout Log
Behamin
Posts: 20
Hello mga kaPBB.
I started going to gym para lumakas ako because I'm weak right now. Ako po ata pinakamahina sa aming magbarkada.
I started going to gym para lumakas ako because I'm weak right now. Ako po ata pinakamahina sa aming magbarkada.
Comments
-Milk
-Rice
gano kadami yan brad sa isang araw? d ka nag ririce???
Nagririce, mga 3x per day. Milk 1x. Chicken every other day, pero try ko everyday. May asthma kasi ako so ayaw ako payagan everyday kahit d paman umaatake.
simple lang yan 2k bro. eto Guestimate ko 2k na to
4 eggs (Whole)
600 grams Chicken breast
1 can tuna
4 cups white rice
3 cups veggies
yan. 2k yan. ung paulit ulit na pagkain, choioce mo naman un bro. pero kasi for some kaya naging paulit ulit, kasi preferred nila un. na isang bilihan nalang, isang lutuan nalang mas convinient kung baga. pero pwede mo naman palitan ung meals mo basta alam mo na ung ipapalit mo e katumbas nila. like sa chicken pwede din lean pork LOMO. pero medyo mataas sya sa fats compared sa chicken pero sa lagay mo hindi mo pa kkelangan ng technical na ganyan. actually kahit ano nga pwede ka kuamin ngaun basta madami. taasan mo lang ung food intake mo damihan mo ng proteina brad and youre good to go. gawin mo ung ginagawa ng iba dito. I SEE FOOD DIET (SEEFOOD) or check mo ung pinag kakakain ni @SmallWIJI dirty bulking nya solid yan hahaha. chaka wag ka muna mag bilang ng MACROS. di pa kelangan sa ngayon papi.. IMO
Salamat boss Ghee! Dirty bulk nalang muna ako sa ngayon.
di ko sinasabi mag dirty bulk ka ah. haha sabi ko tignan mo. kasi ung iba ang tendency pinapacomplicado ung mga bagay. so in laymans term, ung mga kinakain mo pang araw araw would suffice naman. mga lutong bahay... mga pagkain carinderia mga ganyan.. basta high protein paps... KARNE at GUlay at Kanin!
Workout B:
-Squats 5x5 45lbs
-Deadlift 1x5 45lbs
-Overhead Press 5x5 35lbs
-Barbell Rows 5x5 20lbs
-Close-grip Bench Press 3x8 40lbs
-Straight-bar Curl 3x8 40lbs
-Kneeling Cable Crunches 3x10 40lbs
[align=left]Had a hard time doing OHP,CGBP, and Straight-bar curl. Dapat siguro is kinuha ko muna 1RM ko sa lahat ng exercises then start with 75% of 1RM for Squat, Deadlift, and OHP while 65% of 1RM sa other exercises/workouts. Sinunod ko kasi starting weight na sinabi sa stronglifts thinking na the same applies sa accessory workouts pero dapat pala is kinuha ko muna 1RM ko tulad ng sinabi sa ICF 5x5, so this Friday ko nalang kunin 1RM ko then start ule next week Monday.[/align]
Squat - 45x5x5
Bench Press - 40x5x5
Barbell Rows - 35x5x5
Barbell Shrugs - 65x3x8
Skullcrusher - 10x3x8
Straight-bar curl - 25x3x8
Hyperextension - 2x10
Decline Weighted Crunch - 15x3x10
Pinalitan ko ang Kneeling Cable Crunches because nahihirapan ako iexecute at parang hindi ko natatamaan ang abs ko.
[align=center]So I started again last June 15 with the same weight.[/align]
June 15, 2015
Workout A
Squat - 45x5x5
Bench Press - 40x5x5
Barbell Rows - 35x5x5
Barbell Shrugs - 50x3x8
Skullcrusher - 10x3x8
Straight-bar curl - 25x3x8
Hyperextension - 2x10
Decline Weighted Crunch - 15x3x10
June 17, 2015
Workout B
Squat - 50x5x5
Deadlift - 45x5x5
Overhead Press - 35x5x5
Barbell Rows - 32.5x3x8
CGBP - 35x3x8
Straight-bar curl - 30x3x8
Decline Weighted Crunch - 15x3x10
June 19, 2015
Workout A
Squat - 55x5x5
Bench Press - 45x5x5
Barbell Rows - 40x5x5
Barbell Shrugs - 55x3x8
Skullcrusher - 15x3x8
Straight-bar curl - 30x3x8
Hyperextension - 2x10
Decline Weighted Crunch - 15x3x10
[align=center]Mali pala ginawa ko na skullcrushers for that whole week. I did it without extending my shoulder, so right form na gagawin ko this week.[/align]
Workout B
Squat - 60x5x5
Deadlift - 50x5x5
Overhead Press - 40x5x5
Barbell Rows - 35x3x8
CGBP - 40x3x8
Straight-bar curl - 35x3x8
Decline Weighted Crunch - 20x3x10
Workout A
Squat - 65x5x5
Bench Press - 50x5x5
Barbell Rows - 45x5x5
Barbell Shrugs - 60x3x8
Skullcrusher - 20x3x8
Straight-bar curl - 40x3x8
Hyperextension - 2x10
Decline Weighted Crunch - 25x3x10
[align=center]Nahirapan ako sa skullcrusher and curls dahil I was trying another form for skullcrusher and I couldn't get it right, so parang nagcucurls o bicep yung tinamaan ko na muscle, then pagka straight-bar curl ko na eh pagod na pagod na kamay ko hahaha.[/align]
Workout B
Squat - 70x5x5
Deadlift - 55x5x5
Overhead Press - 45x5x5
Barbell Rows - 50x3x8
CGBP - 40x3x8
Straight-bar curl - 40x3x8
Decline Weighted Crunch - 25x3x10
[align=center]Nahirapan parin ako sa curls so plano ko bawasan muna ang weight ng around 10-15%.[/align]