get in shape, be a beach body

raymond72k4raymond72k4 Posts: 9
in Personal Journals
Hello, I'm Mondy new member here, and currently and decided to take it seriously because i want to have good body and my friends and someone i love to be proud of not just myself but i want her to be proud of my body..as she wants

i started to take serious training last April 14,
and this is my current training program:

DAY 1
Shoulders:
Dumbbell Lateral Raise 3 15,15,12,10

Chest:
Exercise Sets Reps
Incline Dumbbell Press 4 12, 12, 8, 6,
Barbell Bench Press 4 12, 12, 8, 6,
Cable Crossover 4 10
Incline Barbell Press 4 12,12,8,6

DAY 2
Legs:
Exercise Sets Reps
Leg Press 3 25, 20, 18, 16
Lying Leg Curl 5 12, 10, 8, 6
Standing Calf Raise 5 12

Arms:
Alternating Dumbbell Curl 5 12, 10, 8, 6, 4
Preacher Machine Curl 6 12, 10, 8, 6, 21, 21
Cable Tricep Extension 5 12, 10, 8, 6

DAY 3
Back
Exercise Sets Reps
Wide Grip Lat Pull Down 5 12, 10, 8, 6, 4


abs: every other day
Abs
Exercise Sets Reps Notes
1 Bike 1 30 mins
2 Row Machine 1 20 mins
3 V sit-up 3 20
4 Turkish Get-up 2 10
5 Russian twist 2 20 Focus on good form, back straight

Comments

  • BANEBANE Posts: 1,927
    Lift heavy ass weights bro. srsly. whats stopping you from toping up a notch with em figures? wag ka matakot. youll never know baka mas malakas ka sa inaakala mo. muscle fibers wont break pag hindi na challenge ung katawan mo, pag hindi enough ung weights to work them out hence, no muscle building. para ka lang nag cardio nyan. gradual bro, slowly but surely. beat your max every time. tip lang. ung bench press mo with your current PR do like 20-30 reps (i know you can) and if you can, MASYADONG MAGAAN SAYO YAN. :)
  • raymond72k4raymond72k4 Posts: 9
    Thanks sir, meron pa ako gusto i ask kasi pag nag lilifting ako ng 35lb na plates 7-8reps nangangawit na yung arms ko yung parang kinakapos na ng strenght kaya di din actually 12reps nagagawa ko pero i rest for 20sec or 30sec then uulitin ko nanaman. 7-8reps usual since i lift 35lbs per plate. Pero susubukan ko po mag 40 or 45lb today...na fefeel lang ksi ng arms ko na parang ubos yung strenght at di ko na mabuhat. Once yung first time ko mag lift ng 35lb per plate. Di ko na buhat sa bench press. Pero now nagagawa ko naman pero 7-8reps pag 35lb pero pag 25-30lb 12reps nagagawa ko. Is it normal pag wala pa isang buwan na parang nag fefailure ka agaf sa pag buhat ng mas bigat?
  • BANEBANE Posts: 1,927
    raymond72k4 wrote:
    Thanks sir, meron pa ako gusto i ask kasi pag nag lilifting ako ng 35lb na plates 7-8reps nangangawit na yung arms ko yung parang kinakapos na ng strenght kaya di din actually 12reps nagagawa ko pero i rest for 20sec or 30sec then uulitin ko nanaman. 7-8reps usual since i lift 35lbs per plate. Pero susubukan ko po mag 40 or 45lb today...na fefeel lang ksi ng arms ko na parang ubos yung strenght at di ko na mabuhat. Once yung first time ko mag lift ng 35lb per plate. Di ko na buhat sa bench press. Pero now nagagawa ko naman pero 7-8reps pag 35lb pero pag 25-30lb 12reps nagagawa ko. Is it normal pag wala pa isang buwan na parang nag fefailure ka agaf sa pag buhat ng mas bigat?

    HAve you tried longer rest period? tagalan mo kahit mga 1 min. i wont hurt you. nag stastart ka pa naman, your building muscles, habahabaan mo bahagya ung rest para makarecover ka. How about the form? elbows should be a bit or at apr with the nipples (haha srsly) depende sa haba ng arms mo. as not to injure your shoudlers. chaka bro, ok lang yan may mga iba nga 3 up months bago makapag add ng weight sa binubuhat nila. no biggie. basta nabubuhat mo with proper form and enough rest period i think kakayanin yan till 12. chaka ano ba perception mo ng mahirap? push yourself a bit. dapat ung medyo pasigaw ka na sa last rep bago mo sabhing mahirap kasi its supposed(should) to be hard bro
  • raymond72k4raymond72k4 Posts: 9
    Ghee wrote:
    raymond72k4 wrote:
    Thanks sir, meron pa ako gusto i ask kasi pag nag lilifting ako ng 35lb na plates 7-8reps nangangawit na yung arms ko yung parang kinakapos na ng strenght kaya di din actually 12reps nagagawa ko pero i rest for 20sec or 30sec then uulitin ko nanaman. 7-8reps usual since i lift 35lbs per plate. Pero susubukan ko po mag 40 or 45lb today...na fefeel lang ksi ng arms ko na parang ubos yung strenght at di ko na mabuhat. Once yung first time ko mag lift ng 35lb per plate. Di ko na buhat sa bench press. Pero now nagagawa ko naman pero 7-8reps pag 35lb pero pag 25-30lb 12reps nagagawa ko. Is it normal pag wala pa isang buwan na parang nag fefailure ka agaf sa pag buhat ng mas bigat?

    HAve you tried longer rest period? tagalan mo kahit mga 1 min. i wont hurt you. nag stastart ka pa naman, your building muscles, habahabaan mo bahagya ung rest para makarecover ka. How about the form? elbows should be a bit or at apr with the nipples (haha srsly) depende sa haba ng arms mo. as not to injure your shoudlers. chaka bro, ok lang yan may mga iba nga 3 up months bago makapag add ng weight sa binubuhat nila. no biggie. basta nabubuhat mo with proper form and enough rest period i think kakayanin yan till 12. chaka ano ba perception mo ng mahirap? push yourself a bit. dapat ung medyo pasigaw ka na sa last rep bago mo sabhing mahirap kasi its supposed(should) to be hard bro

    thank you for advise sir well proper form or proper execution somehow minsan nagkakamali pero pinapanood ko naman sa youtube for proper...so far well executed lahat ng ginagawa ko yun nga lang can't add weights agad agad kasi di ko mabuhat..i can say di ko na kaya like pag bench press tapos push up ko na yung barbell pataas dun nawawala na yung strength ko para mataas yung barbell after 7-9reps then i'll take a rest then add another 5 or 3reps para maging 12reps then rest ako ng matagal mga 1mins din then i'll do it again for goal na another 12 reps again...sabi ksi sa mga nababasa ko 3sets pag starting..nakakatawa lang sa gym ko ako lang yung nagbubuhat ng 35lbs per plate sa barbell lahat ng naga gym bibigat ng buhat ako lang baby pa...medyo matagal na din yung mga naga gym dun new comer ako....

    any meron ba kayong suggestion ano yung better way para ma decrease ko yung belly fats? i do leg hanging for abs for about 12-15reps then 2sets tapos russian twist 10-15lbs 5reps lang kaya heh

    ano po ba dapat ko baguhin at idagdag para malose ang belly fats? nakakahiya kasi lalo na pag nag sout ng fit na damit
  • BANEBANE Posts: 1,927
    raymond72k4 wrote:
    ..

    any meron ba kayong suggestion ano yung better way para ma decrease ko yung belly fats? i do leg hanging for abs for about 12-15reps then 2sets tapos russian twist 10-15lbs 5reps lang kaya heh

    ano po ba dapat ko baguhin at idagdag para malose ang belly fats? nakakahiya kasi lalo na pag nag sout ng fit na damit

    lower your body fat% walang MAgic workout sa sa pag loose ng belly fats/love handles brah. pag nag hardcore wo ka sa core/abs titigas lang yan pero di mawawala ung nakabalot na taba. :) been there, still there bro pero slowly numinipis sila hehe
  • CoreCore Posts: 2,509
    raymond72k4 wrote:
    thank you for advise sir well proper form or proper execution somehow minsan nagkakamali pero pinapanood ko naman sa youtube for proper...so far well executed lahat ng ginagawa ko yun nga lang can't add weights agad agad kasi di ko mabuhat..i can say di ko na kaya like pag bench press tapos push up ko na yung barbell pataas dun nawawala na yung strength ko para mataas yung barbell after 7-9reps then i'll take a rest then add another 5 or 3reps para maging 12reps then rest ako ng matagal mga 1mins din then i'll do it again for goal na another 12 reps again...sabi ksi sa mga nababasa ko 3sets pag starting..nakakatawa lang sa gym ko ako lang yung nagbubuhat ng 35lbs per plate sa barbell lahat ng naga gym bibigat ng buhat ako lang baby pa...medyo matagal na din yung mga naga gym dun new comer ako....

    any meron ba kayong suggestion ano yung better way para ma decrease ko yung belly fats? i do leg hanging for abs for about 12-15reps then 2sets tapos russian twist 10-15lbs 5reps lang kaya heh

    ano po ba dapat ko baguhin at idagdag para malose ang belly fats? nakakahiya kasi lalo na pag nag sout ng fit na damit

    Don't put all your eggs in one basket. Do things one at a time.
    What's your current main goal? Gain bench press-strength? Or lose certain amount of bodyfat? IMO, doing goals like these at the same time will contradict with each other. Choose one, then do the other some point in time.
    raymond72k4 wrote:
    "... nakakatawa lang sa gym ko ako lang yung nagbubuhat ng 35lbs per plate sa barbell lahat ng naga gym bibigat ng buhat ako lang baby pa...medyo matagal na din yung mga naga gym dun new comer ako.... "

    Well... that explains.
  • raymond72k4raymond72k4 Posts: 9
    Core wrote:
    raymond72k4 wrote:
    thank you for advise sir well proper form or proper execution somehow minsan nagkakamali pero pinapanood ko naman sa youtube for proper...so far well executed lahat ng ginagawa ko yun nga lang can't add weights agad agad kasi di ko mabuhat..i can say di ko na kaya like pag bench press tapos push up ko na yung barbell pataas dun nawawala na yung strength ko para mataas yung barbell after 7-9reps then i'll take a rest then add another 5 or 3reps para maging 12reps then rest ako ng matagal mga 1mins din then i'll do it again for goal na another 12 reps again...sabi ksi sa mga nababasa ko 3sets pag starting..nakakatawa lang sa gym ko ako lang yung nagbubuhat ng 35lbs per plate sa barbell lahat ng naga gym bibigat ng buhat ako lang baby pa...medyo matagal na din yung mga naga gym dun new comer ako....

    any meron ba kayong suggestion ano yung better way para ma decrease ko yung belly fats? i do leg hanging for abs for about 12-15reps then 2sets tapos russian twist 10-15lbs 5reps lang kaya heh

    ano po ba dapat ko baguhin at idagdag para malose ang belly fats? nakakahiya kasi lalo na pag nag sout ng fit na damit

    Don't put all your eggs in one basket. Do things one at a time.
    What's your current main goal? Gain bench press-strength? Or lose certain amount of bodyfat? IMO, doing goals like these at the same time will contradict with each other. Choose one, then do the other some point in time.
    raymond72k4 wrote:
    "... nakakatawa lang sa gym ko ako lang yung nagbubuhat ng 35lbs per plate sa barbell lahat ng naga gym bibigat ng buhat ako lang baby pa...medyo matagal na din yung mga naga gym dun new comer ako.... "

    Well... that explains.

    sir main goal ko po is to lose body fats my current body fats is 17% base sa measurement sa akin ng physical fitness officer sa opisina. gusto ko mag lose ng body fats at mapalabas ang cuts and para malose ang belly fat o tummy pangit kasi sa fit t shirt...tama din ba ang diet ko..3 main meals per day in small serving like soup bowl pero malaki lang ng konti..normal lang din gulay and red meat or white meat with 1/4 white rice ito lagi kinakain ko..tama po ba ito or i should avoid eating rice para mag lose ang body fats? thanks
  • rtravino29rtravino29 Posts: 1,549
    sir main goal ko po is to lose body fats my current body fats is 17% base sa measurement sa akin ng physical fitness officer sa opisina.
    I assume mag gain nang muscle eh secondary goal mo brah,
    ano po ba dapat ko baguhin at idagdag para malose ang belly fats?
    be on a caloric deficit / do HIIT / calories in vs calories out. Though I'm not an expert about this as to hindi ko naman to goal, Pero check mo yung journal nung mga visible ung 4 pack abs nila, ( sir vinch, core ) si sir vinch, makapag lakad araw araw papunta / pauwi sa gym and mag train eh wagas. Si core kung maka sprint , wagas din, LOL!
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