just to be ripped

MrCoporaL

hello PBB,

bago palang ako sa WO dati weight ko 60kgs now 65kgs so mga 5kgs na gain ko sa 2months  meron ng muscles kaso.. naliliitan pa ako sa arms ko
ito ako dati year 2012 mga 50kgs siguro ako niyan

Now May 2015.. 65kgs after 2months of WO


mga boss tanong kolang need ba talaga ng supplements para mag ka gain pa ako ng muscles kasi halos lahat ng journal did2 nabasa ko na at hasol merong supplements..
sana poh natulungan nyo ako para magka idea ako about sa gain weight

salamat mga bossJust click the image para makita nyo

MrCoporaL

up.. mga PBB

BANE

gano kadami servings mo pag sinabi mo 1 serving of chicken/pork/fish? chaka ano itsura ng training log mo paps? pasilip

Core

MrCoporaL wrote:

mga boss tanong kolang need ba talaga ng supplements para mag ka gain pa ako ng muscles kasi halos lahat ng journal did2 nabasa ko na at hasol merong supplements..

Kailangan mo kapag nagkukulang ka sa kinakain mo.

MrCoporaL

Monday
Flat Bench Press
50lbs/8reps
70lbs/8reps
80lbs/6reps
100lbs/4reps
Burnout: 30lbs/to failure
Incline Dumbell Flyes
3sets 20lbs both hands/ 8reps to failure
Shoulder Press
30lbs/8reps
50lbs/8reps
60lbs/4reps
60lbs/to failure
Laterial Raises
3set 10lbs both hands/8reps
Bench Dips
1set BW/8reps
1set BW/6reps
1set BW/to failure
Shrugs
20lbs DB both hands/ 10reps
30lbs DB both hands/ 8reps
45lbs DB both hands/ 8reps
45lbs DB both hands/ 8reps
Burnout 20lbs DB both hands/ to failure
Tricep Pushdowns
20lbs/10reps
30lbs/8reps
40lbs/6reps
50lbs/3reps
Burnout 15lbs/to failure
Crunches
4set/failure

MrCoporaL

Wednesday
Barbell Squat
50kgs/8reps
60kgs/8reps
70kgs/6reps
80kgs/3reps
Burnout 30kgs/to failure
Leg Extensions
40lbs/8reps
60lbs/6reps
70lbs/6reps
80lbs/4reps
Deadlift
40kgs/8reps
50kgs/8reps
70kgs/5reps
80kgs/3reps
Hamstring Curl
30lbs/8reps
40lbs/8reps
50lbs/6reps
60lbs/6reps
Calve Raises
50kgs/8reps
60kgs/8reps
70kgs/6reps
80kgs/6reps
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
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MrCoporaL

Friday
Wide Grip Pull-ups


3set BW/to failure
One arm row
20lbs/8reps
30lbs/8reps
40lbs/6reps
50lbs/5reps
burnout 20lbs/to failure
Lat-bar Pull-down
70lbs/8reps
90lbs/8reps
120lbs/6reps
140lbs/4reps
burnout 60lbs/to failure
Dumbell Bicep Curls
20lbs/8reps
30lbs/8reps
40lbs/6reps
40lbs/4reps
DB hummer Curl
10lbs both hands/8reps
15lbs both hands/6reps
20lbs both hands/4reps
Crunches
4set/failure

MrCoporaL

Ghee wrote:

gano kadami servings mo pag sinabi mo 1 serving of chicken/pork/fish? chaka ano itsura ng training log mo paps? pasilip

100grams kada meal nakakain ko minsan 150grams

MrCoporaL

Core wrote:

MrCoporaL wrote:

mga boss tanong kolang need ba talaga ng supplements para mag ka gain pa ako ng muscles kasi halos lahat ng journal did2 nabasa ko na at hasol merong supplements..

Kailangan mo kapag nagkukulang ka sa kinakain mo.

mukhang kulang nga nakukuha ko sa whole foods... T_T
pag nakaluwang ako bibili siguro ako..

Salamat sa info boss

BANE

MrCoporaL wrote:

Friday
Wide Grip Pull-ups


3set BW/to failure
One arm row
20lbs/8reps
30lbs/8reps
40lbs/6reps
50lbs/5reps
burnout 20lbs/to failure
Lat-bar Pull-down
70lbs/8reps
90lbs/8reps
120lbs/6reps
140lbs/4reps
burnout 60lbs/to failure
Dumbell Bicep Curls
20lbs/8reps
30lbs/8reps
40lbs/6reps
40lbs/4reps
DB hummer Curl
10lbs both hands/8reps
15lbs both hands/6reps
20lbs both hands/4reps
Crunches
4set/failure

back day mo ba to? eto na ung typical work scheme mo interms of reps/sets and excersise? gano ka na katagal paps? as in ung consistent training

MrCoporaL

Ghee wrote:

back day mo ba to? eto na ung typical work scheme mo interms of reps/sets and excersise? gano ka na katagal paps? as in ung consistent training

almost 3months pa paps.. kakatimbang kulang 68kgs na ako.. last timbang ko 65kgs nung isang buwan pa..

BANE

bro suggestion.

# 1, kulang ang work load mo. dagdagan mo pa ung exercises and check mo ung form mo. papalaki ka diba? hit 6-12 reps for like 3-4 sets. add BBrows/rows & deadlifts to your routine. chaka feel ko masyado ka nag coconcentrate sa isolation exercises sa arms mo, intime you will build those muscles iprioritize mo compound movements for mass. 3 months ka palang naman paps. it takes time

MrCoporaL

Ghee wrote:

bro suggestion.

# 1, kulang ang work load mo. dagdagan mo pa ung exercises and check mo ung form mo. papalaki ka diba? hit 6-12 reps for like 3-4 sets. add BBrows/rows & deadlifts to your routine. chaka feel ko masyado ka nag coconcentrate sa isolation exercises sa arms mo, intime you will build those muscles iprioritize mo compound movements for mass. 3 months ka palang naman paps. it takes time

salamat sa info boss.. sge2x add akong excercise sa routines ko..
may deadlift poh sa routine ko sa leg day ko poh

BANE

Suggestion ulit, lipat mo sa back day mo, then dagdagan mo pa ung leg day mo paps. medyo bitin yan.. di mo mamamaximize ung WO mo. wag ka mag reserve masyado feel ko kaya mo pa exceed yang current stat and wos mo. pano ka mapag DL ng maayos pag medyo taxed kna sa squats paps.

MrCoporaL

Ghee wrote:

Suggestion ulit, lipat mo sa back day mo, then dagdagan mo pa ung leg day mo paps. medyo bitin yan.. di mo mamamaximize ung WO mo. wag ka mag reserve masyado feel ko kaya mo pa exceed yang current stat and wos mo. pano ka mapag DL ng maayos pag medyo taxed kna sa squats paps.

okie2x try ko e add sa back day ko..