wewel's journal

whell_08whell_08 Posts: 6
in Personal Journals
good am mga papz!!! naggym ako now after of 6-7 years na nahinto pero basketball at jogging naman ang nagagawa ko nung nagstop ako. now back to zero. buti nakapagpamember ako dito dami na din natutunan kahit papaano. sana matulungan nyo ako kase mukhang mali ang buhat ko. nga pala nahinto ako nang 1 week dahil sa injury sa shoulder nung last buhat. heto po pala ang binuhat ko nung bumalik ako.

chest day 1
incline- barbell 50x10, 60x10, 70x10
dumbbell 10x10, 15x10, 20x10
decline- barbell 50x10, 60x10, 70x10
dumbbell 10x10, 15x10, 20x10
flat- barbell 50x10, 60x10, 70x10
dumbbell 10x10, 15x10, 20x10
flyes- 10x10 3sets
pullover - 15x10, 20x10, 25x10

biceps
barbell curl- 15x10, 20x10, 25x 10
concentrate- 15x10, 20x10, 20x 10

shoulder day 2
military press- barbell 20x10, 30x10, 40x10
dumbbell- 10x10, 15x10, 20x10
shoulder press- barbell 20x10, 30x10, 40x10
barbell front raise- 10x10, 15x10, 15x11
dumbbell alternate raise- 10x10, 10x11, 10x12
dumbbell side raise- 10x10, 10x11, 10x12
shrug - 10x10, 15x10, 20x10

triceps
kickbacks-10x10, 15x10, 15x11
band pushdowns- 20x10, 25x10, 30x10

ngapala meron ako mga gamit sa bahay, pede na kaya to kahit hindi na pumunta ng gym?? heto po:
bench- pede flat at incline
bar- EZ curl, long at pair of adjustable dumbbell
plates- 2pcs. 25lbs, 4pcs. 10lbs, 4pcs. 5lbs. at 4pcs. 2.5lbs


currently 151lbs. 5'6 28 y/o. fat index - 22.6%. ang pinakagoal ko po ay yung malakatawan ng gaya ng commercial model ng cobra yung meron dalang maso!! hehehe in short yung lean body lang. sana matulungan nyo ako. mamaya post ko yung present pix ko. taga makati nga pala ako malapit lang sa Cash and Carry. paxenxa na po sa malanobelang thread..hehe

Maraming salamat sa magrereply. God bless to all!!!

Comments

  • donbuhdonbuh Posts: 3,164
    well san ko nakuha yung bf% mo??
  • zanezane Posts: 963
    parang masyadong marami yung excercises bro, baka overtraining kalabasan. also, you might want to consider adding other compound lifts. eg. deadlifts, squats
  • whell_08whell_08 Posts: 6
    @donbuh- sa mercury drug po

    @zane- oo nga eh, nung una ko kase magbuhat nung 19 or 20 y/o ako hindi
    talaga sa gym ako nagbuhat nuon, meron lang kase samin nuon sa taguig
    na meron gamit gaya ng gamit ko now. yan ang naturo sakin, kaya nga laking tulong
    nito PBB naliwanagan ako. tsaka kung mapapansin nyo pag arm exercise na 2-3 execises na
    lang ang nagagawa ko dahil nga sa overtraining na. salamat
    . tnxeto po pala pix ko
    axcjf5.jpg2psg3yr.jpg
  • donbuhdonbuh Posts: 3,164
    ah ok..dami mo nga exercise and sets..try mo yung ibang program recommended ng mga members dito..pwede DY, 5x5, Sean workout etc..
  • bardagulbardagul Posts: 658
    well done in jump starting your body. yung program mo ba gawa mo? i don't recommend doing shoulders the day after hitting your chest. lalo pa't galing ka sa shoulder injury. ano nga pala sabi nang doc sa shoulder mo? impingement ba? torn rotator cuff?
    ngapala meron ako mga gamit sa bahay, pede na kaya to kahit hindi na pumunta ng gym?? heto po:
    bench- pede flat at incline
    bar- EZ curl, long at pair of adjustable dumbbell
    plates- 2pcs. 25lbs, 4pcs. 10lbs, 4pcs. 5lbs. at 4pcs. 2.5lbs

    kung tight budget, ok na din. i also started with what you have now. maximize what you can with what you have, and then afterwards you could either join a gym, or expand your home gym setup.

    you could get one of those chin-up bar for your door. so that you could do lat workouts.
  • whell_08whell_08 Posts: 6
    natutunan ko lang pafs sa kakilala ko sa taguig yung ganyang program. tama ba yang ganyan sa gusto kong goal na lean body lang? hanggang anong weight lang ba?? magpapatingin na sana ako sa doktor pero nawala ang sakit after kong icold compress ng 48 hours den ipinahinga ko ng 1 week na walang buhat sa gym. sa gym po muna ako bumubuhat meron kase stationary bike duon pang cardio. nakapagmeal plan na din pala ako, tama ba din ba to? thanks

    breakfast
    2 hard boiled eggs at 1 glass soya milk
    1/2 cup rice at kung ano yung ulam na nakahain
    lunch
    1 cup rice at kung ano ulam na nakahain at 1 glass soya milk
    meryenda
    2 hard boiled eggs at 1 glass soya milk
    dinner
    1/2 cup rice at ano ulam na nakahain
    at 30 mins before matulog
    2 hard boiled eggs at 1 glass soya milk
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