Tangencies
ro.chua.gim
Posts: 70
Some 3 years ago, I was 84-85 kgs. What I did to loose weight was I ran for 1-1.5 hours almost everyday before I go to work. I woke up around 4:30 am preparing ( and stretching) and started running at around 5am. The lowest weight that I got was 67-68kgs but I look skinny maybe because I did not supply my body with enough nutrients. I started lifting weight also after 6 months of running but it was not consistent.
Diet same as I mentioned above. But I still have this fats on my belly and the sides.
I did some circuit exercises (cardio+resistance) before with an instructor but due to the frequency of overtime at work, I wasn't able to maintain it regularly.
Today I am working on my progress. Can't post a shirtless/pants-less pics yet because I am not yet even half of my desired body progress. haha.
Welcome to hear comments from you bros!
Diet same as I mentioned above. But I still have this fats on my belly and the sides.
I did some circuit exercises (cardio+resistance) before with an instructor but due to the frequency of overtime at work, I wasn't able to maintain it regularly.Today I am working on my progress. Can't post a shirtless/pants-less pics yet because I am not yet even half of my desired body progress. haha.
Welcome to hear comments from you bros!
Comments
Back/Biceps/Abs workout
Back
DL - 100lbs - 12 reps
120lbs - 12 reps
140lbs - 10 reps
150lbs - 8 reps
T-bar row - 50lbs - 12 reps
60lbs - 12 reps
70lbs - 10 reps
80lbs - 8 reps
Lat Pull-down - 60 - 12 reps
70 - 12 reps
80 - 10 reps
90 - 8 reps
Lat Pull-down (supinated and close grip) - 70 - 12 reps
80 - 12 reps
90 - 10 reps
100 - 8 reps
Seated cable rows - 80 - 12 reps
90 - 12 reps
100 - 12 reps
110 - 10 reps
Biceps
DB curls - 20 (each arm) - 12 reps
25 (each arm) - 12 reps
30 (each arm) - 10 reps
Ez curl wide grip - 20 (each arm) - 12 reps
25 (each arm) - 10 reps
25 (each arm) - 8 reps
Ez curl close grip - 20 (each arm) - 12 reps
25 (each arm) - 10 reps
25 (each arm) - 10 reps
Standing biceps cable curl - 21 (7 - low to mid, 7 - mid to high, 7 - full), 4 sets
decline sit-ups - 60 reps for 4 sets
crunches ( c position on bench) - 15 reps for 4 sets
leg raise - 15 reps for 4 sets
Ab roller workout - 10 reps for 3 sets
Open to hear comments from all of you. Thanks!
Isa lang ang rest / non-training day mo ? Wala ka bang work ?
Yes Sir. Yan ang ideal week ko, pero minsan di ko nasusunod kasi overtime sa work. Kapag di ako naka workout ng isang session for instance, yung body part na dapat ko i-workout the following day ko na ginagawa. As much as possible hini hit ko ang 6x a week.
May work ako sir, 8:30am to 6am, Mon-Fri. I workout after working hours ko.
Any tips? Thanks boss.
Shoulder/Legs
DB shoulder press - 25 lbs (each arm) - 12 reps
30 lbs (each arm) - 12 reps
35 lbs (each arm) - 10 reps
45 lbs (each arm) - 4 reps
Arnold press - 25 lbs (each arm) - 12 reps
- 30 lbs (each arm) - 12 reps
- 35 lbs (each arm) - 10 reps
- 40 lbs (each arm) - 6 reps
DB side raise - 15 lbs ( each arm) - 12 reps x 2 sets
- 20 lbs (each arm) - 10 reps x 2 sets
Front raise ( BB plate) - 35 lbs - 10 reps x 2 sets
- 50 lbs - 4 reps X 2 sets
Machine Leg press - 200 lbs - 12 reps
250 lbs - 12 reps
300 lbs - 10 reps
350 lbs - 8 reps
Calf Press on Machine Leg press - 150 lbs - 12 reps
200 lbs - 10reps
250 lbs - 8 reps
300 lbs - 8 reps
Lying leg curls - 50 - 12 reps
60 - 12 reps
70 - 10 reps
80 - 10 reps
Lagyan mo lang ng accessory exercises that will help build the major compound exercises
@nrg500 boss ano ba ang 5x5 at wendler 5/3/1? Salamat.
5sets x 5reps
5/3/1 naman 3 sets. 1 set 5 reps / 2nd set 3 reps / last set 1 rep lang.
Maganda mag start sa strength programs.try mo lang for few weeks then balik ka sa high volume.
bro @autumndylan paano ang bigat? loading ba ako jan? or same weight for all reps? thanks.
Sa StrongLift 5x5 (SL 5x5) or Starting Strength 5x5 (SS 5x5). Parang ganito for every exercise:
1. Pick a weight that you can lift for 5 reps for 5 sets. (For example squats for 50 Lbs)
2. Stay on the same weight for the whole reps and sets. Then ask yourself the following questions:
- Was it too light? If yes then add 5 Lbs to it on your next squat/deadlift/bench press session (in our example from 50 Lbs to 55 Lbs squat). This is when you know Progressive Overload is happening.
- Was it too heavy BUT you somehow finished the reps and sets IN GOOD FORM? If yes, then add 5 Lbs to it on your next squat/deadlift/bench press session
- Was it too heavy BUT you somehow finished the reps and sets IN SLOPPY FORM? If yes, then stay in that weight until you are in GOOD FORM (this is why I love asking for form checks, it's how I know when to progress)
- Was it too heavy that you CANNOT finish the reps and sets? Two Options here, either reduce the weight on your next session or stay until you can finish the 5 sets of 5 reps. If safety is your concern (e.g. barbell bench press without a spotter) then reduce the weight on the bar.
3. Repeat Step #1 for all the other exercises.Tapos, maybe after a few months, kung hindi ka na nagp-progress, re-evaluate your goals. Do you still want to be stronger or maybe you want to go high volume na (3-4 sets 8-12 reps).
Sa umpisa ng 5x5 parang ang konti ng ginagawa mo and kaya mong tapusin yung buong workout in 30-45 minutes, pero habang tumatagal (at lalong bumibigat) mapapansin mo humahaba yung rest mo between sets and also between exercises. Lalo na kapag palapit na ng palapit (or lumalampas na) sa bodyweight mo yung binubuhat mo.
As for 5/3/1, wala pa kasi akong experience dun kaya hindi ko masabi.
salamat bro @jomski for the instructions!
I'll try that on my next workout later.
thanks din bro @autumndylan!autumndylan
Push (Chest/Triceps/Shoulders)
Flat barbell Bench Press: 90 x 5
100 x 5
120 x 5
140 x 5
150 x 5
Seated Dumbbell Shoulder Press: 25 x 5 (each arm)
30 x 5
35 x 5
40 x 5
45 x 5
Incline Barbell Bench Press : 70 x 5
90 x 5
100 x 5
110 x 5
120 x 5
Dumbbell Side lateral raise: 15 x 12 (each arm)
20 x 12 (each arm)
20 x 12 (each arm)
25 x 10 (each arm)
25 x 10 (each arm)
Rope Pushdowns : 70 x 12
80 x 12
90 x 10
100 x 10
110 x 10
Overhead dumbell extension: 35 x 12
40 x 12
40 x 12
45 x 12
50 x 10
Shrugs: 50 x 12 (each arm)
60 x 12 (each arm)
70 x 12 (each arm)
80 x 10 (each arm)
80 x 10 (each arm)
stationary bike - 10 minutes
cool down
Pull (Back Biceps)
Barbell rows: 70 x 5
80 x 5
90 x 5
100 x 5
100 x 5
Decline Sit-ups: 5 x 20
Lat Pulldowns: 70 x 12
80 x 12
90 x 12
100 x 10
110 x 10
Side Decline Situps : 4 x 20 (each side)
Face Pulls: 60 x 12
70 x 12
70 x 12
80 x 10
80 x 10
Suspended leg raise: 4 x 15
Barbell Bicep curls (alternate close and normal): 30 x 12
40 x 12
50 x 10
50 x 8
60 x 6
Hammer Curls: 20 x 12 (each arm)
20 x 12 (each arm)
25 x 10 (each arm)
25 x 10 (each arm)
25 x 8 (each arm)
Deadlift: 70 x 12
100 x 12
110 x 10
120 x 10
130 x 8
140 x 6
150 x 6
stretching/cooldown: stationary bike - 10 minutes
W1
Stretching 10 mins.
Squat
Warm-up : 70 x 12
80 x 10
90 x 8
Start set: 110 x 6 (4 sets)
Deadlift:
Warm-up: 100 x 12
100 x 12
110 x 10
Start Set: 145 x 6 (2 sets)
Optional exercise:
Calf raise on Leg Press Machine: 150 x 12
160 x 12
170 x 12
Leg curl : 60 x 12
70 x 12
80 x 12
stationary bike for 5 minutes...
done
W1D2
Stretching....
Bench Press:
Warm-up: 50 x 12 ( 3 sets)
Start Set: 60 x 10
80 x 10
90 x 8
95 x 6
Dumbbell Row:
Warm-up: 20 x 12 (3 sets)
Start Set: 25 x 10
30 x 10
35 x 8
45 x 6
Standing dumbbell OHP:
Warm-up: 20 x 12 (3 sets)
Start Set: 25 x 12
30 x 12
35 x 10
45 x 8
EZ bar bicep curl;
Warm-up: 10 x 12 (3 sets)
Start Set: 15 x 12
20 x 12
25 x 10
25 x 8 (injured right wrist)
Optional Exercise:
Dumbbell flyes:
Warm-up: 15 x 12 ( 3 sets)
Start Set; 20 x 12
25 x 12
30 x 12
Bicep cable:
Warm up: 35 x 12 (3 sets)
Start Set; 40 x 12
50 x 12
60 x 12
Stretching + cool down.....
haha napag hahalata tuloy trabaho ko bro @kenzy hahaha. Baka mamali ng for loop. hihi
@kenzy para mas maintindihan daw pre. haha. OC lang. haha
Stretching....
Push
Bench Press:
Warm-up: 50 x 12
70 x 12
80 x 12
Start Set:
100 x 5
110 x 5
120 x 5
Seated DB OHP:
Warm-up: 20 x 12 (ea)
25 x 12
30 x 12
Start Set:
35 x 5
40 x 5
45 x 5
Inclined BB Bench Press:
Warm-up: 50 x 12
60 x 12
70 x 12
Start Set: 80 x 5
90 x 5
100 x 5
Standing dumbbell lateral raise:
Warm-up: 10 x 12 (3 sets)
Start Set: 15 x 12
20 x 12
25 x 10
Rope Pushdowns:
Warm-up: 40 x 12 (3 sets)
Start Set: 50 x 12
60 x 12
70 x 10
80 x 10
OH DB extension:
Warm-up: 25 x 12 ( 3 sets)
Start Set: 30 x 12
35 x 12
40 x 12
Shrugs:
Warm up: 50 x 12 (3 sets) (ea)
Start Set: 200 x 12
250 x 12
300 x 10
Abs:
Rope pulldown (kneeling) : 80 x 15
90 x 15
100 x 15
110 x 15
Russian twist ( 4kg medicine ball): 20 reps x 4 sets
Leg raise: 20 reps x 4 sets
Pec deck: 70 x 12
80 x 12
90 x 12
100 x 12
stationary bike: 10 minutes
Stretching + cool down....
.
W1
Stretching 10 mins.
Squat
Warm-up : 70 x 12
80 x 10
90 x 8
100 x 8
Start set: 110 x 6 (4 sets)
Deadlift:
Warm-up: 70 x 12
80 x 12
100 x 10
110 x 10
Start Set: 145 x 6 (2 sets)
Optional exercise:
Calf raise on Leg Press Machine: 110 x 12
120 x 12
150 x 12
Leg extension : 50 x 12
60 x 12
70 x 12
stationary bike for 5 minutes...
done
July 28, 2015
W1D2
Stretching....
Bench Press:
Warm-up: 50 x 12 ( 3 sets) with interval sit-ups (30-30-40)
Start Set: 60 x 10
80 x 10
90 x 8
95 x 6
Dumbbell Row:
Warm-up: 25 x 12 (3 sets)
Start Set: 30 x 10
35 x 10
45 x 8
50 x 8
Seating dumbbell OHP:
Warm-up: 25 x 12 (3 sets)
Start Set: 30 x 12
35 x 12
40 x 10
40 x 8
Bicep Curl (machine):
Warm-up: 35 x 12 (3 sets)
Start Set: 40 x 12
45 x 12
50 x 10
60 x 10
Optional Exercise:
Incline Dumbbell flyes:
Warm-up: 15 x 12 ( 3 sets)ea
Start Set; 20 x 12
25 x 12
25 x 12
DB Lateral Side raise
Warm up: 10 x 12 (3 sets)ea
Start Set: 15 x 12
20 x 10
20 x 10
decline sit-ups: 50-50-50-50 ( 60 s rest bet set)
weighted side abs workout: 15-15-15 (es)
stretching....
W1 D3
stretching...
Bench Press - Warm-up - 50 x 12 x 3
Start Set - 60 x 10 x 1
80 x 10 x 1
90 x 8 x 1
95 x 6 x 1
DB Row - Warm-up - 25ea x 12 x 2
Start Set - 30ea x 10 x 1
35ea x 10 x 1
40ea x 8 x 1
45ea x 6 x 1
Seating OHP - Warm-up - 25ea x 12 x 3
Start Set - 30ea x 12 x 1
35ea x 12 x 1
40ea x 10 x 1
45ea x 8 x 1
EZ bar bicep curl - Warm-up - 30 x 12 x 3
40 x 12 x 1
45 x 12 x 1
50 x 10 x 1
60 x 8 x 1
Inclined DB flyes - Warm-up - 15ea x 12 x 3
Start Set - 20 x 12 x 1
25 x 12 x 1
30 x 10 x 1
Cable bicep curl - Warm-up - 40 x 12 x 3
Start Set-up - 50 x 12 x 1
60 x 12 x 1
70 x 12 x 1
cool down....
Aug 1, 2015
W1 D4
stretching...
Squat - Warm-up - 75 x 12 x 3
Start Set - 100 x 8 x 4
Deadlift- Warm-up - 100 x 10 x 3
Start Set - 125 x 8 x 2
Calf raise on leg press machine - Warm-up - 150 x 12
Start Set-up - normal - 200 x 30 x 1
legs in - 200 x 30 x 1
legs out - 200 x 30 x 1
Leg Press - Warm-up - 150 x 12
Start Set - 200 x 12 x 3
cool down.... stationary bike
Aug 2, 2015
W1 D5
stretching...
Bench Press - Warm-up - 50 x 12 x 3
Start Set - 95 x 12 (MR) x 1
DB Row - Warm-up - 25ea x 12 x 2
Start Set - 30ea x 10 x 1
35ea x 10 x 1
40ea x 8 x 1
45ea x 6 x 1
Seating OHP - Warm-up - 25ea x 12 x 3
Start Set - 30ea x 12 x 1
35ea x 12 x 1
40ea x 10 x 1
45ea x 8 x 1
EZ bar bicep curl - Warm-up - 30 x 12 x 3
40 x 12 x 1
45 x 12 x 1
50 x 10 x 1
60 x 8 x 1
Inclined DB flyes - Warm-up - 15ea x 12 x 3
Start Set - 20 x 12 x 1
25 x 12 x 1
30 x 10 x 1
Cable bicep curl - Warm-up - 40 x 12 x 3
Start Set-up - 50 x 12 x 1
60 x 12 x 1
70 x 12 x 1
cool down....
W2 D1
stretching...
Squat - Warm-up - 75 x 12 x 3
Start Set - 110 x MR10
115 x 3 x 5 (60s rest bet set)
Sumo Deadlift- Warm-up - 100 x 10 x 3
Start Set - 125 x 8 x 3
Calf raise on leg press machine - Warm-up - 150 x 12
Start Set-up - normal - 200 x 30 x 1
legs in - 200 x 30 x 1
legs out - 200 x 30 x 1
Leg Press - Warm-up - 150 x 12
Start Set - 200 x 12 x 3
cool down.... stationary bike
Aug 6, 2015
W2 D2
stretching...
Bench Press - Warm-up - 50 x 12 x 3
Start Set - 85 x 10 x 1
95 x 18 x 1
100 x 8 x 1
DB Row - Warm-up - 25ea x 12 x 2
Start Set - 35ea x 10 x 1
40ea x 8 x 1
45ea x 6 x 1
Seating OHP - Warm-up - 25ea x 12 x 3
Start Set - 35ea x 10 x 1
40ea x 8 x 1
45ea x 6 x 1
EZ bar bicep curl - Warm-up - 30 x 12 x 3
45 x 12 x 1
50 x 10 x 1
60 x 8 x 1
Inclined DB flyes - Warm-up - 15ea x 12 x 3
Start Set - 20 x 12 x 1
25 x 12 x 1
30 x 10 x 1
Cable bicep curl - Warm-up - 40 x 12 x 3
Start Set-up - 50 x 12 x 1
60 x 12 x 1
70 x 12 x 1
cool down....
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[size=small][font=Tahoma, sans-serif]I'm currently 5'7.5 and 71kgs.[/font][/size]
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[size=small][font=Tahoma, sans-serif]Diet ko po:[/font][/size]
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[size=small][font=Tahoma, sans-serif]Sa morning.... Peanut butter sandwich + oats + banana ( peanut butter lang protein pero plano ko mag inom ng whey)[/font][/size]
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[size=small][font=Tahoma, sans-serif]Sa lunch .... Fish/beef/chicken, veges + brown rice + banana[/font][/size]
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[size=small][font=Tahoma, sans-serif]Meryenda .... Kahit anong carbs haha. Plus saging na nilaga kung meron.[/font][/size]
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[size=small][font=Tahoma, sans-serif]Dinner.... Post workout na din... Chicken breast / fish, kamote, banana sama na din whey after workout[/font][/size]
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[size=small][font=Tahoma, sans-serif]Workout: Candito strengthening workout[/font][/size]
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[size=small][font=Tahoma, sans-serif]Plan ko po mag HIIT every morning during my workout schedule. then weight training (candito) after work.[/font][/size]
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[size=small][font=Tahoma, sans-serif]Please see below current pics:[/font][/size]
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[img=468x624]file:///C:\Users\JR\AppData\Local\Temp\msohtmlclip1\01\clip_image002.jpg[/img]
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[size=medium][font=Arial, sans-serif]Need your advise po. Thank you![/font][/size][size=medium][font=Arial, sans-serif][img=640x359]file:///C:\Users\JR\AppData\Local\Temp\msohtmlclip1\01\clip_image004.jpg[/img][/font][/size]
W2 D3
Squat - Warm-up: 75 x 12 x 3
Start Set: 115 x MR10 x 1
105 x 3 x 10 (60s rest bet set)
Sumo Deadlift - Warm-up: 100 x 12 x 2
Start Set: 130 x 12 x 3
Calf raises (normal) - 180 x 20 x 1
(in) - 180 x 20 x 1
(out) - 180 x 20 x 1
Leg press - 180 x 12 x 3
Decline abs workout - 50 reps x 6 sets ( 60 s rest)
cool down....