Procrastinator No More
poruchiko
Posts: 119
Hi mga papi masters,
Hingi lang po ako ng mga advise kung ano pa ang mga dapat kong pagtuunan ng pansin o magandang gawin. Right now ang target ko po ay magpaimpis ng tyan para lumabas ang abs at serratus, although need ko pa rin po ito idevelop target ko by December. Kaya nagpapayat ako ngayon. I'm into circuit training po ngayon after ng mga ilang months nahinto although di rin naman talaga dere-derecho ang pagwoworkout ko sa ilang taon kong pag ggym.
Personally, tingin ko eto po ang mga need ko pa mga idevelop, Chest, Traps, Back, Palikpik, Core, at marami pang iba(lahat pa ata. :biggrin: ), at syempre diet which is napakahalaga. Pero ang target ko pong katawan talaga is yung athletic built. Yung parang pang MMA po ba ang peg. hehehe.
Pagpaumanhin nyo po ang mga sumusunod na larawan lalo na kung kumakain kayo habang binabasa nyo po ang aking journal.
Relaxed State:
- [size=small]pagpasensyahan nyo na po ang mapimple kong likod, sinabon ko naman pero ayaw kuminis. LOL[/size]
Doing some amateurish flex posing:
Ayan po nabuyangyang ko na po ang aking katawan, hehe. Pero seriously, your advices will be highly appreciated.
Maraming Salamat po at Mabuhay ang PBB!
Hingi lang po ako ng mga advise kung ano pa ang mga dapat kong pagtuunan ng pansin o magandang gawin. Right now ang target ko po ay magpaimpis ng tyan para lumabas ang abs at serratus, although need ko pa rin po ito idevelop target ko by December. Kaya nagpapayat ako ngayon. I'm into circuit training po ngayon after ng mga ilang months nahinto although di rin naman talaga dere-derecho ang pagwoworkout ko sa ilang taon kong pag ggym.
Personally, tingin ko eto po ang mga need ko pa mga idevelop, Chest, Traps, Back, Palikpik, Core, at marami pang iba(lahat pa ata. :biggrin: ), at syempre diet which is napakahalaga. Pero ang target ko pong katawan talaga is yung athletic built. Yung parang pang MMA po ba ang peg. hehehe.
Pagpaumanhin nyo po ang mga sumusunod na larawan lalo na kung kumakain kayo habang binabasa nyo po ang aking journal.
Relaxed State:
- [size=small]pagpasensyahan nyo na po ang mapimple kong likod, sinabon ko naman pero ayaw kuminis. LOL[/size]Doing some amateurish flex posing:
Ayan po nabuyangyang ko na po ang aking katawan, hehe. Pero seriously, your advices will be highly appreciated.
Maraming Salamat po at Mabuhay ang PBB!
Comments
Warm up - 10 Mins
(Circuit Training)
Agility ladder + Hurdle jump drill - 3 mins.
Medicine ball Crossover Push Up - 3 mins.
Kettlebell Lateral Swings - 3 mins. (15lbs)
Kettlebell Squat - 3 mins. (15lbs)
Leg raises - 3 mins.
Lateral cone drill - 3 mins.
Rest - 5 mins.
(Core workout - 2 sets)
Crunches - 1 min
Toe Touch crunches - 1 min
Russian twist - 1 min
Heel Touch - 1 min
Side Planks - 1 min per side
Plank - 1.5 mins
Cooldown/Stretching
Supplements taken:
2 BCAA capsule (20 mins before workout)
1 scoop whey protein shake (during workout)
1 scoop whey protein shake (post workout)
2 BCCA capsules (post workout)
Ganitong katawan ba ?
(George St. Pierre of UFC)
Di mo yan makukuha sa current training program mo ngayon
Focus your efforts in these exercises
- deadlift
- squat and/or leg press
- bench press and dip
- overhead pressing
- pull up and row
- calf raises
- shrugs
- tricep rope pull down
- standing dumbbell curl
At ang pinakaimportante sa lahat, ayusin mo ang diet mo. Kahit training program pa ni [put name of physique idol here] ang gamitin mo, di ka mag-progress ng maayos kung di ka kakain ng maayos. Kumain ka rin ng maraming gulay, di pwedeng protein, carbs at fats lang ang focus mo
Salamat sa input. Mga ganyang katawan nga sana. Basta ripped na katawan. (balang araw. lol). di kasi babagay sakin yung masyadong malapad at makapal, gawa ng pungok ako. hehe.
Sa ngayon nagcircuit training ako para talaga magpapayat at palakasin ang cardio ko, since yun ang pinaka-weakness ko. Kakasimula ko pa lang pero pag medyo gamay ko na uli sirkulasyon ng katawan ko sabayan kong magbuhat sa bakal gym. Then plan ko rin mag muay thai training after oks na cardio ko.
At oo nga po, diet talaga ang pinakamahalagang pagtuunan ko ng pansin, medyo hirap lang kc ng sched ko ngayon sa trabaho. Shifting, palit workhours every week (Morning, Hapon, Gabi) kaya hirap maghanap ng swak na diet, kasi gawa ng pabago bagong shift, minsan makakaskip ka ng isang meal. either Breakfast, Lunch, o snacks. Pero gagawa na rin ako meal plan at sisimulan ko na po pagkasahod. para may pambili ng mga kakailanganin. hehe..
Maraming salamat po uli.
Focus ka na lang sa strength gain. Aanhin mo ang ripped abs kung payat ang overall body mo ? Para sa akin, mas ok pa tingnan ang may kongting taba sa tiyan pero may V-shape ang katawan
Yung kay George St. Pierre, muscled and ripped ang physique nya. Di lang basta ripped
Yup boss @nrg500, di naman po ako obese pero mejo overweight ako. Pero tama kayo, mukha akong may sakit kapag mas pumayat pa uli. hehe.. lalo na pag sobrang gaunt yung mukha ko. Dami nagsasabing mukha rin akong adik pero sigurong mukha lang talagang adik. hehe. :biggrin:
Pero ayun nga po kaya nga po ako nagtatake ng bcaa para di po masama yung maskels kong kapirangot kapag nagpapayat pa ako. hehe.
I will try circuit training for few more months to see kung may pagbabago pero sasamahan ko po ng strength training as you adviced. Medyo enjoy lang po kasi sa ngayon circuit training, grabe kasi ako pinagpapawisan compared pag nagbubuhat ako kahit supersets at sa pagtatakbo. Pero promise, I really appreciate your advice sir nrg500.
Kahit ma-maintain mo pa ang muscle mass na meron ka ngayon, di pa rin maganda ang kalalabasan kung magpapapayat ka lang
Mas maganda siguro if you see the results for yourself. Experience is the best teacher but it's a mean one
Thanks po. base lang po kasi sa previous APE ko sa company overweight daw ako. at base sa online calculator. hehe.. Anyways, thanks po uli. Tingnan natin, baka maging Nonong bangkay ang peg ko. hehe..
(Circuit Training x 2 sets)
Agility ladder + Hurdle jump drill - 40 secs.
Tire Flip - 40 secs.
Rope Slam- 40 secs.
Olympic Bar Torso Twist + Push Punch- 40 secs.
Burpees with Bar Touch - 40 secs.
Lateral cone drill - 1 min.
Supplements taken:
2 BCAA capsules (20 mins before workout)
1 scoop whey protein shake (during workout)
1 scoop whey protein shake (post workout)
2 BCCA capsules (post workout)
Warm up - 10 mins
Circuit training x 2 sets
Lateral Agility ladder drill + Box Jumps - 1 min
Rope Slam - 1 min
Tire Flip - 1 min
V-Cone Drill - 1 min
Plate Rotation to Wood Chop - 1 min
Rest 2 mins after 1st set then repeat.
2 BCAA capsules (40 mins before workout)
1 scoop whey protein shake (during workout)
1 scoop whey protein shake (post workout)
2 BCCA capsules (post workout)
Warm Up - 10 mins
1st Set
Single leg shuffle + Ickey shufffle Ladder drill - 3mins
Renegade Row - 3 mins
Dumbbell Lunges - 3 mins
Medicine ball Pass Squat - 3 mins
Stationary Jog - 3 mins
Rest: 2 mins
2nd Set:
Side Straddle Hop Agility Ladder Drill + Box Jumps - 1 min
Rope Slam - 1 min
Monkey Bars - 1 min
Kettlebell Lateral Swings - 1 min
Deadlift - 1 min
Bear Crawl - 1 min
Supplements taken:
2 BCAA capsules (20 mins before workout)
1 scoop whey protein shake (during workout)
1 scoop whey protein shake (post workout)
2 BCCA capsules (post workout)
Warm Up - 10 mins
1st Circuit Set
TRX Pull Ups - 3 mins
Sumo Get Up - 3 mins
Alternating Dumbbell Lunges - 3 mins
Dumbbell Woodchop - 3 mins
Russian Twist - 3 mins
Tire Run - 3 mins
Rest 3 mins
2nd Circuit Set
Ickey Shuffle Ladder Drill - 2 mins
Inverted Row Bridge Position - 2 mins
Dumbbell Romanion Deadlift - 2 mins
Goblet Squats - 2 mins
Push up + Dumbbell Rollout - 2mins
Rest 5 mins
3rd Circuit Set
Overhead Plate Press - 10 reps
Overhead Plate Tricep Extension - 10 reps
Plate Halo - 10 reps
Plate Wood Chops - 10 reps on each side
Shoulder Plate Pulls - 10 reps
Supplements taken:
2 BCAA capsules (20 mins before workout)
1 scoop whey protein shake (during workout)
1 scoop whey protein shake (post workout)
2 BCCA capsules (post workout)
Ayos tong circuit mo bro, pero kung ako sayo put some weight lifting into the mix if you really want to have the GSP look. Some bench press, pullups, squats, DL minsan, OHP, some rowing. Yung ganyang circuit kasi maikli ang progression dyan. I'll give you 2 months malamang hindi ka na pawisan dyan kahit damihan mo yung circuit menu, sets, shorter time, shorter rest periods. Unlike weightlifting na may measurable progression. I'm not saying na magswitch ka totally sa weights, INCLUDE mo lang.
Ang mali ko lang din po kasi di ko pala nalolog yung bigat ng mga ginagamit ko. hehe.
Salamat Sir Badass_Vinch sa suggestion.
Kaso problema ko talaga sir @badass_vinch yung pagpipigil ng hininga kapag nanggigil. hehe.. kahit nung nagbubuhat ako. wala akong proper breathing. Pero yun nga po unti unti kong inaayos sana.
Will do that sir badass_vinch. Thanks for the suggestion
Palitan mo yang program mo kung gusto mo talaga ng ripped athletic physique. Walang magic workout or magic diet para sa goal mo. Build muscle then reduce excess body fat. You'll build more muscle by getting strong and you get strong by lifting heavy.
Get strong in these lifts and you'll notice big changes in your physique
bench press
overhead press
pull ups
rows
squat and/or leg press
deadlift (conventional, sumo, or semi-sumo)
Focus on improving your diet. Eat whole food and lots of vegetables
Sir @nrg500, every session kumbaga may "Circuit of the Day" na gawa nung mga trainers po dun sa pinag woworkout ko, maliit na gym lang po siya dito sa min, and yung mga trainers legit naman po, i think, kasi mga juijitsu practioner, muay thai fighter, at may MMA fighter din po although URCC nga lang po. hehe. Sabi nila parang more on functional fitness yung goal ng workouts. Pero ayun nga po unti-unti ko ng sinasamahan ng mga suggested nyo. gaya kagabi po nag pull ups na ako uli. hehe. Minsan may kasamang deadlifts naman po yung workout pero yun nga po bihira lang.
And yep! Diet po talaga. sinisimulan ko na rin po magcompute ng macros ko. Salamat po talaga sa inputs nyo.
Warm Up - 5 mins
1st Set
TRX Pull Ups (60 deg.) - 3 mins
Single Leg Box Step up - 3 mins
Lateral Lunges - 3 mins
Single leg Medicine Ball Lift and Chop (15lbs) - 3 mins
Superman - 3 mins
Ball run - 3 mins
Rest - 2 mins
2nd Set
TRX Pull ups (45 deg) - 2 mins
Weighted Single Leg Box Step Up (10 lbs dumbbells) - 2 mins
Weighted Lateral Lunges (15 lbs dumbbells) - 2 mins
Single leg Medicine Ball Lift and Chop (20lbs) - 2 mins
Superman + Back Extension - 2 mins
Ball Run - 2 mins
Pull Ups - 3 sets to failure (although di naman karamihan XD)
Supplements Taken:
2 BCAA capsules (40 mins before workout)
1 scoop whey protein shake (during workout)
1 scoop whey protein shake (post workout)
2 BCCA capsules (post workout)
Warm-up - 10 mins.
Deadlift
1st set: Oly Bar only - 12 reps
2nd set: Oly Bar + 5 kilos x2 - 10 reps
3rd set: Oly Bar + 10 kilos x2 - 8 reps
(with rest in between)
Cleans
1st set: ordinary bar - 12 reps
2nd set: Empty Oly Bar - 10 reps
3rd set: Oly bar + 5 kilos x2 - 8 reps
(with rest in between)
Thrusters
1st set: Ordinary bar - 12 reps
2nd set: Empty Oly bar - 10 reps
3rd set: Empty Oly bar - 8 reps
(with rest in between)
Post-Exhaust(?) - 2 sets
Overhead Plate Press - 15 reps
Overhead Plate Tricep Extension - 15 reps
Plate Halo - 15 reps
Plate Wood Chops - 15 reps on each side
Shoulder Plate Pulls - 15 reps
Supplements Taken:
2 BCAA capsules (40 mins before workout)
1 scoop whey protein shake (during workout)
1 scoop whey protein shake (post workout)
2 BCCA capsules (post workout)
Sir @badass_vinch, tama kayo sobrang gaan nga nung deadlift. pero sabi nga nung trainer, more on proper form muna daw kami. Pero yung sa Cleans at Thrusters hirap na ko kahit sa Oly bar pa lang po. Kaso prob lang po is wala pang mabibigat na plates sila. Yan pa lang po available plates. tsaka sabi po, after makuha ko na daw po yung form, gagawing circuit na rin po namin kasi yan. DL, Cleans, Thrusters, then Pull Ups daw po. Pero yun nga po, di ko na enjoy Deadlift. although feel ko di pa rin perfect yung form ko. hehe.
No offense to the trainer but I think he should assess the fitness level of his trainees. Cookie cutter approach doesn't work well with people who have above average goals. I agree with learning proper form but like I said you can learn the form using 100lbs. That way you're learning and establishing a good base at the same time. Cleans are harder to master so I understand that. I bet MMA/boxing instructor nagtuturo sayo or Crossfit box yang napasukan mo.
Yes sir @badass_vinch Juijitsu practioner yung nag-iinstruct sakin. And aminado naman sya na di naman daw lalaki katawan ko dun sa pinagawa nya. More on explosiveness daw po yung madedevelop ko dun. Kinda parang crossfit box nga po yung setup nya, pero kahit sila di sila ganon ka pabor sa crossfit. Kaya di nila inoofer yung crossfit training. Circuit training and Muay Thai and offer nila, depende sa day. Pero sabi naman po kahapon, on going naman na daw po yung plan to buy new plates. Sana nga meron na by 50s or mas mabigat pa para pampalakas.
Warm-up - 10 mins.
Set 1:
Deadlift: Oly Bar only - 15 reps
Cleans: Oly Bar only - 10 reps
Thrusters: Oly Bar only - 10 reps
3 minute rest
Set 2:
Deadlift: Oly bar + 5 kilos x2 - 12 reps
Cleans: Oly bar + 5 kilos x2 - 8 reps
Thrusters: Oly bar + 5 kilos x 2 - 8 reps
3 minute rest
Set 3:
Cleans: Oly bar + 5 kilos x 2 - 8 reps
Thrusters: Oly bar + 5 kilos x2 - 8 reps
Deadlift: Oly bar + 10 kilos x 2 - 12 reps
Test set:
Cleans: Oly bar + 10 kilos - 2 reps
Thrusters: Oly bar + 10 kilos - 2 reps
Supplements Taken:
2 BCAA capsules (40 mins before workout)
1 scoop whey protein shake (during workout)
1 scoop whey protein shake (post workout)
2 BCCA capsules (post workout)
Warm-up - 10 mins.
Set 1:
Deadlift: Oly Bar only - 25 reps (sariling kagustuhan)
Cleans: Oly Bar only - 12 reps
Thrusters: Oly Bar only - 12 reps
3 minute rest
Set 2:
Deadlift: Oly bar + 5 kilos x2 - 15 reps
Cleans: Oly bar + 5 kilos x2 - 10 reps
Thrusters: Oly bar + 5 kilos x 2 - 10 reps
3 minute rest
Set 3:
Deadlift: Oly Bar + 10 kilos x 2 - 12 reps
Cleans: Oly bar + 10 kilos x 2 - 8 reps
Thrusters: Oly bar + 10 kilos x2 - 8 reps
(Pahabol)
Deadlift: Oly Bar + 15 kilos x 2 - 8 reps
2 sets of:
Overhead Plate Press (10kgs) - 10 reps
Overhead Plate Tricep Extension (10kgs) - 10 reps
Plate Halo (10 kgs) - 10 reps
Plate Wood Chops (10 kgs) - 10 reps on each side
Shoulder Plate Pulls (10 kgs) - 10 reps
3rd set:
Overhead Plate Press (35lbs) - 5 reps
Overhead Plate Tricep Extension (35lbs) - 5 reps
Plate Halo (35 lbs) - 3 reps per direction
Plate Wood Chops (35 lbs) - 5 reps on each side
Shoulder Plate Pulls (35 lbs) - 5reps
Supplements Taken:
2 BCAA capsules (40 mins before workout)
1 scoop whey protein shake (during workout)
1 scoop whey protein shake (post workout)
2 BCCA capsules (post workout)
Warm up: 10 mins
Stability Circuit: (3 sets)
Single leg Opposite cone reach - 2 mins
Single leg Airplane - 2 mins
Gorilla Hop - 2 mins
Lying stability ball knee ins - 2 mins
X hop - 2 mins
Single leg cone reach - 2 mins
Overhead Plate Press (10kgs) - 15 reps
Overhead Plate Tricep Extension (10kgs) - 15 reps
Plate Halo (10 kgs) - 15 reps per direction
Plate Wood Chops (10 kgs) - 15 reps on each side
Shoulder Plate Pulls (10 kgs) - 15 reps
Core workout ( 2 sets)
Plate pullover bent leg crunch (10 kgs) - 40 secs
Toe reach crunch (10 kgs) - 40 secs
Russian twist (10 kgs) - 40 secs
Leg raise - 40 secs
Toes to bar - 40 secs
Supplements Taken:
2 BCAA capsules (40 mins before workout)
1 scoop whey protein shake (during workout)
1 scoop whey protein shake (post workout)
2 BCCA capsules (post workout)
Iba ang training program ng MMA fighter / Muay Thai fighter kumpara sa bodybuilder
Kung ang gusto mo ay ripped body, build more muscle mass then cut excess body fat. Get strong in compound exercises like pull ups, dips, squat, deadlift, chest press, overhead pressing and rows.
Ang daming non-sense dyan sa current training program mo kung ang usapan ay muscle building