Hello guys!
riddler
Posts: 1,018
Hello guys!
Bodybuilding newbie here based here in Saudi Arabia (work). Just started bodybuilding 8 weeks ago, so far, so good naman. Ectomorph body type, gained almost 2 kg within those 8 weeks (started at 53.5kg, currently at 55.4kg). Currently on a 1 week rest before starting another 8 weeks of bulking.
Looking forward to get more tips from fellow bodybuilders. Will post pics later.
Bodybuilding newbie here based here in Saudi Arabia (work). Just started bodybuilding 8 weeks ago, so far, so good naman. Ectomorph body type, gained almost 2 kg within those 8 weeks (started at 53.5kg, currently at 55.4kg). Currently on a 1 week rest before starting another 8 weeks of bulking.
Looking forward to get more tips from fellow bodybuilders. Will post pics later.
Comments
Woohoo saudi! Pasalubong ninong nyahahah
welcome sir! feel free to create your own journal so you can keep track of your progress.
Enjoy your stay here,..
We are glad to witness for your journal soon...
Libre gym membership (company sponsored) namin dito eh kaya kailangang samantalahin. Hehehe! Downside though, mahal ang supplements (i.e. ON Whey 5lb will cost you almost 4k pesos). Ouch!
Anyway, eto yung program na binigay sa akin ng gym trainor namin dito (4sets each exercise, 6-10 reps):
Day 1 - Chest
Flat BB Press
Flat DB Pres
Inclined BB Press
Inclined DB Press
Declined BB Press
Pullover
Flyes
Day 2 - Shoulders
Machine Shoulder (Military) Front Press
Machine Shoulder (Military) Back Press
Overhead DB Shoulder Press
Shrugs
Upright Barbell Row
Side Lateral Raise
Front DB Raise
Day 3 - Back
Wide Grip Lateral Pull Down
Close Grip Lateral Pull Down
Wide Grip Cable Row
Close Grip Cable Row
Back Flyes
One hand DB Row
Pull ups
Day 4 - Biceps/Triceps
Bicep Curl (EZ Bar)
DB Bicep Curl
Preacher Curl (EZ Bar)
Concentration Curl
Triceps Cable Pushdown (Bar)
Triceps Cable Pushdown (Rope)
Seated Triceps Press
Day 5 - Legs/Abs
Squat (Smith Machine)
Hack Squat
Leg Press
Leg Extension
Leg Curl
Seated Calf Press
Decline Crunch
Sit ups
Flat Bench Leg Pull In
Day 6 & 7 - Rest
So far, ok naman yung resulta although medyo hectic ang sked dahil 5 days a week. Progressive overload weekly either by exceeding the weight or increasing max rep on the heaviest lifts.
you can post it here sir.... http://pinoybodybuilding.com/forum/Forum-Personal-Journals Make a thread....
welcome sir! hindi ba overkill yung chest day mo? hehehe... start mo na journal mo sir para matulungan ka ng mga masters /no1
One thing for sure sa program na binigay sa akin, everytime I go home after workout, very sore yung targeted muscles. Hitting the same muscle group with 7 different exercises is quite a torture. Although I have seen some great gains (both mass and strength) in just 8 weeks.
Dati, sa olympic bar (20kg) pa lang sa bench press hirap na ako, so far, I was able to do 55kg (120lb) on 7 reps.
Planning to pursue a split workout though, probably 3 days per week lang. Medyo magiging busy for December and January eh. Any suggestions?