MY JOURNAL!

arviearvie Posts: 29
in Personal Journals
Good day mga bossing!

I'm 5'4
128.7lbs

Sa bahay lang nagwworkout, meron akong workout bench na may kasamang pang weighted leg raise at yung equipment na pang lat pulldown at yung equipment na pang pullup and chinup na nilalagay sa pinto. Sa bahay lang din kasi ako nakakaworkout dahil nagduduty ako as nurse, so wala ng time mag gym.

I used some whey proteins like IMPACT, at yung current ko ngayon yung Six Star Pro Nutrition (which is pinadala ng tita ko from canada), kapag naubos siguro shift ako sa ON, kasi madami akong nakitang positive reviews. Hehe.

Magpapatulong sana ako sa inyo about sa DIET ko at WORKOUT ROUTINE.

CURRENTLY, and DIET ko ay:
Mostly, MEAT, BANANA, BISCUIT(SNACK SA DUTY), RICE (intake ko is from RISING upto 12noon lang), EGG, KWEK (as merienda sa duty din), hindi ako masyado sa SUGAR RICH FOODS.

Eto naman workout routine ko mga boss, as of now (MAXIMUM WEIGHT NG PLATES KO IS 75lbs lang (bibili pa ko ng additional plates pag nagkapera, hehe):

(MODIFIED)

Monday: Chest & Triceps
3×5-7reps – Barbell bench press
3×5-7reps – DB flat bench press
3×5-7reps – Incline DB Press
3×5-7reps – Incline Dumbbell Flyes
3x5-7 - Closed Grip Press
3x5-7 - Kickbacks

Tuesday: HIIT and ABS

Wednesday: Back & Biceps
3×5-7 - Bentover Barbell Row
3×5-7 - Narrow Grip Lat Pulldown
3×5-7 - Chinups
3x5-7 - Bicep Curls
3x5-7 - Hammer Curls

Thursday: HIIT and ABS

Friday: Shoulders
3×5-7 Barbell Military Press
3×5-7 Side Lateral Raises
3×5-7 Front Lateral Raise
3×5-7 Deadlift
3×5-7 Calf raise

Saturday: Cardio

Sunday: Rest Day

(AUGUST 2011)
2567mdk.jpg


CURRENT PIC (DECEMBER 2011) - 132lbs (60kg)
IMG_6692.jpg

MY LAST QUESTION: Ok lang ba isama ang rice sa diet?

Need your help mga bossing, feel free to comment and criticize. Thanks in advance! More power!
«1

Comments

  • monching11monching11 Posts: 7,273
    Welcome bro!

    IMO ok na si program mo maganda na ang pagkaka distribute mo sa mga workouts mo. If I were to base on the pic, I would say na bulk pa boss :)
  • arviearvie Posts: 29
    monching11 wrote:
    Welcome bro!

    IMO ok na si program mo maganda na ang pagkaka distribute mo sa mga workouts mo. If I were to base on the pic, I would say na bulk pa boss :)
    Thank you boss! :)

    Wala na ba akong dapat i-add na workout na masmaeenhance yung certain body part? Tama pala goal ko to bulk up muna. Hehe. Sa diet wala bang dapat alisin? Sa reps and sets dapat ba magadd or tama lang yan for a bulking phase?

    Nga pala mga boss, im taking whey protein upon RISING, Pre and Post Workout and BEFORE SLEEPING. :)
  • milksworthmilksworth Posts: 3,130
    uy pareho tayu ng intake ng protein shake ah! apir!
  • arviearvie Posts: 29
    milksworth wrote:
    uy pareho tayu ng intake ng protein shake ah! apir!
    APIR BOSS! Haha! Tama na ba yung program ko boss or may mali, kulang or what? :)

  • DSmallDivideDSmallDivide Posts: 4,565
    tama si sir monch, ayus naman ung distribution ng body parts and bulk nga mas kelangan mo. sa diet, i think ok naman lahat ung nabanggit mong food, i guess ang tanong na lang sir kung nagagawa mo po ba mag calorie surplus on a daily basis. kasi di kapo ganun lalaki kung within maintenance level lang po ung intake mo ng nutrients. :)
  • arviearvie Posts: 29
    DSmallDivide wrote:
    tama si sir monch, ayus naman ung distribution ng body parts and bulk nga mas kelangan mo. sa diet, i think ok naman lahat ung nabanggit mong food, i guess ang tanong na lang sir kung nagagawa mo po ba mag calorie surplus on a daily basis. kasi di kapo ganun lalaki kung within maintenance level lang po ung intake mo ng nutrients. :)
    Yun lang sir, paturo naman ako magcalorie surplus, honestly speaking wala akong background about dun. Hehe. Thanks. :)

  • DSmallDivideDSmallDivide Posts: 4,565
    madali lang po yun sir sa case mo, kain ka lang ng kain (make sure to get it from clean sources though) medium to large meals mga 5-6 meals at least everyday wag small kasi pang calorie deficit naman yun hehe. ikanga ni sir jeriel sa isang post, try mo tumaob ng 1 calderong rice everyday hehehe.
  • bardagulbardagul Posts: 658
    @arvie
    baka may nutritionist dun sa pinag d-duty-han mo.. bulungan mo na lang baka pwede ka gawan sample meal plan. :)
  • arviearvie Posts: 29
    DSmallDivide wrote:
    madali lang po yun sir sa case mo, kain ka lang ng kain (make sure to get it from clean sources though) medium to large meals mga 5-6 meals at least everyday wag small kasi pang calorie deficit naman yun hehe. ikanga ni sir jeriel sa isang post, try mo tumaob ng 1 calderong rice everyday hehehe.
    Got it sir, salamat. Haha! 1 rice a meal lang kasi nabubusog na ko agad e, kaya pilitin ko maging posible yung 1 kalderong taob. Hehe!. Thanks sir! ;)
    bardagul wrote:
    @arvie
    baka may nutritionist dun sa pinag d-duty-han mo.. bulungan mo na lang baka pwede ka gawan sample meal plan. :)
    Meron sir kaso matatanda na e, tska di sila ganun ka approachable. :( Haha!
  • arviearvie Posts: 29
    With new current pic mga boss. :D
  • DSmallDivideDSmallDivide Posts: 4,565
    nice progress i'd say, though mukhang nde lang masyado na maximize ung gains mo from august-december. kudos nonetheless kasi may may nagbago na sa physique mo. keep it up. :)
  • lastresortlastresort Posts: 1,116
    arvie wrote:
    Good day mga bossing!

    I'm 5'4
    128.7lbs

    Sa bahay lang nagwworkout, meron akong workout bench na may kasamang pang weighted leg raise at yung equipment na pang lat pulldown at yung equipment na pang pullup and chinup na nilalagay sa pinto. Sa bahay lang din kasi ako nakakaworkout dahil nagduduty ako as nurse, so wala ng time mag gym.

    I used some whey proteins like IMPACT, at yung current ko ngayon yung Six Star Pro Nutrition (which is pinadala ng tita ko from canada), kapag naubos siguro shift ako sa ON, kasi madami akong nakitang positive reviews. Hehe.

    Magpapatulong sana ako sa inyo about sa DIET ko at WORKOUT ROUTINE.

    CURRENTLY, and DIET ko ay:
    Mostly, MEAT, BANANA, BISCUIT(SNACK SA DUTY), RICE (intake ko is from RISING upto 12noon lang), EGG, KWEK (as merienda sa duty din), hindi ako masyado sa SUGAR RICH FOODS.

    Eto naman workout routine ko mga boss, as of now (MAXIMUM WEIGHT NG PLATES KO IS 75lbs lang (bibili pa ko ng additional plates pag nagkapera, hehe):

    EVERYDAY AB WORKOUT..

    Monday: Chest & Triceps
    3×5reps – Barbell bench press
    3×5reps – DB flat bench press
    3×5reps – Incline DB Press
    3×5reps – Weighted Dips
    3×5reps – Dumbbell Squeeze Press
    3x5 - Closed Grip Press
    3x5 - Kickbacks

    Tuesday: Back & Biceps
    3x5 - Wide Grip Pullups
    3×5 - Bentover/Reverse Barbell Row
    3×5 - Narrow Grip Lat Pulldown
    3×5 - Chinups
    3x5 - Bicep Curls
    3x5 - Hammer Curls

    Wednesday: Rest Day

    Thursday: Shoulders
    3×5 Barbell Military Press
    3x5 Seated Overhead Press
    3×5 Side Lateral Raises
    3×5 Front Lateral Raise
    3×5 Shrugs

    Friday: Legs
    3×5 Deadlift
    3×5 Squat
    3×5 Calf raise

    NOTE: BALAK KO PAGSAMAHIN YUNG SHOULDERS AT LEGS THEN CHEST&TRICEPS ULIT AKO NG FRIDAY, OK LANG KAYA?)

    Saturday: Cardio

    Sunday: Rest Day

    TAMA BA KO NA I NEED TO BULK UP? THEN CUT?
    (AUGUST 2011)
    2567mdk.jpg


    CURRENT PIC (DECEMBER 2011) - 132lbs (60kg)
    IMG_6692.jpg

    MY LAST QUESTION: Ok lang ba isama ang rice sa diet?

    Need your help mga bossing, feel free to comment and criticize. Thanks in advance! More power!

    nice progress.. tuloy mo lnag bro.. walang aayaw hehehe..
  • donbuhdonbuh Posts: 3,164
    sir last buti na lang nilagyan mo ng OWN yung thread mo..hehehe
  • boss_jboss_j Posts: 1,243
    ok yan sir konting tweak nalang sa diet more protein pa
  • bardagulbardagul Posts: 658
    ok naman progress mo bro, just keep at it. may breast ka na din. hehehe!
  • DSmallDivideDSmallDivide Posts: 4,565
    may feeling ako madaling magkaka-abs si arvie, noh koya bards?
  • bardagulbardagul Posts: 658
    yup.. basta proper nutrition @ maximum effort.. ganda pa bf% nya.
  • arviearvie Posts: 29
    lastresort wrote:
    nice progress.. tuloy mo lnag bro.. walang aayaw hehehe..
    Thanks sir, pero iba pa rin ang physique mo! Haha! IDOL! From my current pic sir, tuloy ko lang ba bulking phase?
    jerielm wrote:
    ok yan sir konting tweak nalang sa diet more protein pa
    Pano pong tweak sir? Modify ko pa po? Alin po dun? :)
    DSmallDivide wrote:
    may feeling ako madaling magkaka-abs si arvie, noh koya bards?
    WT*&%! Di nga sir? Haha. High reps po ba ang attack sa abs? Sabi kasi ng tropa ko 300 reps per day ang dapat gawin kahit hindi sunod sunod basta magawa yung 300 reps, pero ako ginagawa ko usually 200 or minsan 100 lang. :D
    bardagul wrote:
    yup.. basta proper nutrition @ maximum effort.. ganda pa bf% nya.
    Proper nutrition sir??? Hmm.. Paturo naman po what to avoid? :( (Junk foods, softdrinks, ???, ???). Thanks sa compliment sir. ;)
  • arviearvie Posts: 29
    WORKOUT MODIFIED mga sir. Dinagdag ko sa routine ko ang HIIT. First week ngayon. IDOL ko si sir Last e! LOL!
  • toysuki07toysuki07 Posts: 1,049
    ^
    kahit 12reps 2 sets lang sir per ab workout... try mo mag cardio para matunaw yung belly fats
  • milksworthmilksworth Posts: 3,130
    hindi ko rin alam kung san nag originate yang counts of sit ups per day na yan pero as long as you are hitting the muscle and activating it, it will be fine. ang abs ay muscle din tulad ng ibang muscles sa katawan so you train them as if you would with others. train them heavy and youll add size to it. train them with moderate weights and its enough to accentuate its for or shape from it original looks. and yes tama si toysuki, you need to cut or lean out to see them abs.
  • arviearvie Posts: 29
    toysuki07 wrote:
    ^
    kahit 12reps 2 sets lang sir per ab workout... try mo mag cardio para matunaw yung belly fats
    Alright men! Hehe. Thanks! :) Kaya ang ginawa ko 2x a week na HIIT at 1x a week na cardio. :D
    milksworth wrote:
    hindi ko rin alam kung san nag originate yang counts of sit ups per day na yan pero as long as you are hitting the muscle and activating it, it will be fine. ang abs ay muscle din tulad ng ibang muscles sa katawan so you train them as if you would with others. train them heavy and youll add size to it. train them with moderate weights and its enough to accentuate its for or shape from it original looks. and yes tama si toysuki, you need to cut or lean out to see them abs.
    Thanks sir! :)
  • lastresortlastresort Posts: 1,116
    arvie wrote:
    WORKOUT MODIFIED mga sir. Dinagdag ko sa routine ko ang HIIT. First week ngayon. IDOL ko si sir Last e! LOL!

    ahahaha.. kala ko bulking ka? baka lalo ka mahirapan maggain ng weight niyan.. kung bulking ka focus ka muna sa calorie surplus mo at HEAVY ( I mean HEAVY ) weights... ung HIIT kasi maganda siya pag nasa cutting phase ka na..ayoko mangontra pero tama si sir milk.. train mo ung abs mo katulad ng ibang muscles mo na gusto mo maimprove ( 1-2 x per week ) then pababain mo ung bodyfat mo para maging visible.. kahit maka 1000 ab exercise ka kasi per day kung madami naman ung fats na nakatakip ay hindi talaga siya lalabas..
  • rotrot78rotrot78 Posts: 1,147
    kung ganyan katawan ko sir arvie parehas sayo magpapabulk pa ako, kain lang wag mo masyadong pinagpapansin yang mga HIIT na yan o kaya yang mga 300 exercise na yan.. sabi nga ni sir last go heavy.. tandaan lifetime ang bodyuilding lifestyle na natin to wag mag madali lalabas din yan mga muscles mo sa takdang panahon.. hehehe
  • arviearvie Posts: 29
    lastresort wrote:
    arvie wrote:
    WORKOUT MODIFIED mga sir. Dinagdag ko sa routine ko ang HIIT. First week ngayon. IDOL ko si sir Last e! LOL!

    ahahaha.. kala ko bulking ka? baka lalo ka mahirapan maggain ng weight niyan.. kung bulking ka focus ka muna sa calorie surplus mo at HEAVY ( I mean HEAVY ) weights... ung HIIT kasi maganda siya pag nasa cutting phase ka na..ayoko mangaway pero tama si sir milk.. train mo ung abs mo katulad ng ibang muscles mo na gusto mo maimprove ( 1-2 x per week ) then pababain mo ung bodyfat mo para maging visible.. kahit maka 1000 ab exercise ka kasi per day kung madami naman ung fats na nakatakip ay hindi talaga siya lalabas..
    Aw, ganun ba sir, akala ko kahit bulking phase ok ang HIIT. Haha. Sorry2, eliminate ko na lang muna. Bale, ok lang ba sa routine ko na 1 day rest at 1 day cardio lang?

    Tska paturo naman kung paano pababain BF ko, i mean yung routine mga boss. ;)
    rotrot78 wrote:
    kung ganyan katawan ko sir arvie parehas sayo magpapabulk pa ako, kain lang wag mo masyadong pinagpapansin yang mga HIIT na yan o kaya yang mga 300 exercise na yan.. sabi nga ni sir last go heavy.. tandaan lifetime ang bodyuilding lifestyle na natin to wag mag madali lalabas din yan mga muscles mo sa takdang panahon.. hehehe
    ALRIGHT BOSS! Hehe! Salamat. :)
  • arviearvie Posts: 29
    JANUARY 2011 PIC (Triny ko na din yung binili kong XPERIA X8) Tingin niyo mga boss? Hehe!
    a08dvd.jpg
  • lastresortlastresort Posts: 1,116
    wow parehas tayo ng built nung nagstart ako bro! ayos!!!
  • monching11monching11 Posts: 7,273
    Impossible is nothing!

    Anyways just look at fafa last. Nuff said :)
  • arviearvie Posts: 29
    lastresort wrote:
    wow parehas tayo ng built nung nagstart ako bro! ayos!!!
    WOW! Ayos IDOL, maaachieve ko pala yung physique na katulad ng sayo. Haha! Ilang years mo nabuild starting sa ganitong katawan katulad sa akin?
    monching11 wrote:
    Impossible is nothing!

    Anyways just look at fafa last. Nuff said :)
    AMEN! Haha! Idol talaga si sir last. :D

  • lastresortlastresort Posts: 1,116
    paiba iba kasi ung naging goal ko sa buhay eh.. ( drama!! LOL ) anyways, may point kasi ako na gusto ko sobrang payat lang, then bigla gusto ko ng malaki talaga!!..

    cguro sa tantiya ko, add 20lbs of muscles, then you ready to go!!
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