RUGGED666 <-----<<JOURNAL>>----->

rugged666rugged666 Posts: 582
in Personal Journals
name:rugged666
height:5'4
weight:165lbs
bodytype:meso

history: nagstart aq maggym nung pag graduate q ng college 2007, skinny aq nuon as in "palito", once lng aq tnuruan nung ka gym q, no trainer kc maliit lng na gym yung sa lugar namin, no supplements, all natural aq nun, kc nagpataba lng aq, mga 2009 nagstop aq dahil may ibang nakahiligan LOL, this late year of 20011 nagstart ulet aq, buti nga ndi nman aq pumayat o lumubo nung pagstop q ng gym. at ngaun nagtry na aq ng supplements..

supplements: 100%GS WHEY and amino 2222 tabs
meal plan: 5-6x a day,pero mnsan ndi nasusunod
meals: boiled egg,omellete egg w/ sardines, boiled chicken breast, some white rice, fried fish,kamote(pag meron), repolyo+thousand islands(yung mayonaise), mixed veggies(ung peas+corn+carrots), non-fat milk, soya milk(if available),peanuts,almonds
schedule: 3-4x a week
monday=chest+triceps
tuesday=rest or cardo or abs
wednesday=legs
thursday=back+biceps
friday=rest or cardio or abs
saturday=shoulders pero minsan sinasabay q na sa legs
sunday=rest or cardio or abs

bhira aq makapag abs, qng ndi rest, cardio aq, jogging sa umaga, sumasali ren kc aq sa marathon 5k lng kaya LOL

chest workouts: as of now pyramid style
incline benchpress 3sets 12/15-10-8 (increase 5-10lbs per set)
flat benchpress 3sets 12/15-10-8
decline benchpress 3sets 12/15-10-8
DB pullover 3sets 12/15-10-8
machine flyes 3 sets same weight up to failure

tricep workouts:
tricep pushdown 3 sets all 12 reps same weight (pang warm up lng)
tricep kickback 3 sets 12/15-10-8 increasing weight
dips 3 sets up to failure
1 arm tricep extension 3 sets 12/15-10-8 increasing weight

leg workouts:
squat (pyramid din same w/ chest sets/reps)
leg press (pyramid din same w/ chest sets/reps)
leg extension (pyramid din same w/ chest sets/reps)
leg curls (pyramid din same w/ chest sets/reps)
standing/sitting calf raise (3 sets up to failure) (either sa dalawa, dalawang gym kc pnupuntahan q)

back workouts:
lat pulldown (pyramid din same w/ chest sets/reps)
low row (pyramid din same w/ chest sets/reps)
DB row (pyramid din same w/ chest sets/reps)
deadlift (pyramid din same w/ chest sets/reps)

biceps workout:
preacher curl (pyramid din same w/ chest sets/reps)
alternate DB curl (pyramid din same w/ chest sets/reps)
concentration curl (pyramid din same w/ chest sets/reps)

shoulder workout:
military press (pyramid din same w/ chest sets/reps)
arnold's press (minsan)
front lateral raise (pyramid din same w/ chest sets/reps)
side lateral raise (pyramid din same w/ chest sets/reps)
rear lateral raise (pyramid din same w/ chest sets/reps)

for now yan ang mga exercise q per body part at pyramid style cguro till i gain more weights, mejo lito parin aq qng ano ang pyramid, for strength ba or building muscle..

next tym na lng yung pics, wala pa camera lol

goal ko, ay maging ripped muscles q, ayuko mxadong bulk, once na pinost ko na pic q, sabihin nyo na lng qng pde ng mag ripped.

my questions:
ano suggest nyong supplements?? plano q kcng mag creatine
ano ang kulang sa exercise q for each body part?
ano pde nyo idagdag sa exercise q na mas effective?
pa-explain na ren ng kaibahan ng pyramid,superset,dropset,5x5? alin maganda? ano mga purpose??

salamat sa mga nagbasa... =)

pics ko:
2d1mjk2.jpg
«13

Comments

  • donbuhdonbuh Posts: 3,164
    thanks rugged and welcome..you should have done this from the start..

    Moving forward...

    - what is your goal now??
    - can you include weight load in each exercise?
    - prepare your progress pic and upload it anytime from now

    btw, you might be askin why i don't have my journal..baka sabihin mo unfair naman ako..unahan na kita..limited lang may access dun for privacy reason..
  • rugged666rugged666 Posts: 582
    donbuh wrote:
    thanks rugged and welcome..you should have done this from the start..

    Moving forward...

    - what is your goal now??
    - can you include weight load in each exercise?
    - prepare your progress pic and upload it anytime from now

    btw, you might be askin why i don't have my journal..baka sabihin mo unfair naman ako..unahan na kita..limited lang may access dun for privacy reason..

    ok sir, once na upload q na pic q, tell me na lng qng pde ng magpacuts hehe... nxt tym lagay q weight loads, nakalimutan q kc sa ibang body part, dlawang gyms kc pnupuntahan q, yung isa LBS ang mga plates, yung isang kgs, isusulat q kpag naggym aq.
  • DalmasVektazDalmasVektaz Posts: 2,155
    Welcome to PBB sir Rugged666
  • rotrot78rotrot78 Posts: 1,147
    welcome sir!! post your physique para matulungan ka dito.. thanks.
  • daltonkamotedaltonkamote Posts: 3,629
    welcome
  • boymalambingboymalambing Posts: 31
    Welcome sau
  • rugged666rugged666 Posts: 582
    maximum weight loads:

    chest:
    flat benchpress-90 lbs
    incline benchpress-100 lbs
    decline bench press-90 lbs
    DB press-60lbs
    DB flyes-42.5lbs
    DB pullovers-40lbs

    back:
    lat pulldowns wide grip-85lbs
    lat pulldowns close reverse grip-80lbs
    low row-80lbs
    DB row-40lbs
    DL-70lbs

    legs:
    squat-70lbs
    leg press-100lbs
    leg extension-40lbs
    leg curls-40lbs
    calf raise machine-50lbs

    biceps:
    preacher curl-45lbs
    alternate DB curl-20lbs
    concentration curl-20/25lbs

    triceps:
    shoulders:
  • aloy0511aloy0511 Posts: 948
    may sarili ka pala treadmill sarap magpapayat ng ganyan!
  • DalmasVektazDalmasVektaz Posts: 2,155
    tanong ko lang po sir rugged,mas mabigat ba tlaga yung weight mo sa incline BP kesa flat?
  • rugged666rugged666 Posts: 582
    aloy0511 wrote:
    may sarili ka pala treadmill sarap magpapayat ng ganyan!

    hehe naku sa totoo lng, nakakatamad tumakbo sa treadmill, kc ndi mo kontrolado, what i mean, iba paren sa labas kc pde ka magslowdown at mag accelerate instantly, sa treadmill kc need mo pumindot muna bago bumilis at bumagal hahaha.

    ano tingin nyo sa body q sir? bulk na??oo, dpende din, kpag nagcchest aq, pinapalit q ren, syempre kpag bagong pasok ka plang sa gym, yung unang exercise q malakas pa aq kc ndi pa pagod, kpag inuna q incline tlgang naabot q 100lbs, pero pagdating na sa flat, mejo kulang na sa lakas kya ndi q na natatapos yung reps kya bawas sa bigat, pero nxt chest workout q, inuuna q nman ung flat, papalit palit hehe

    minsan mas trip q tlga incline kysa sa flat, cguro dahil sa incline nakikita q correct form q sa salamin kysa sa flat.
  • Noobie12Noobie12 Posts: 648
    Welcome sir rugged..
  • lastresortlastresort Posts: 1,116
    bulk muna bro, pag kita mo ng may mga muscles ka na talaga at kuntento ka na sa size mo tska ka mag cut
  • rugged666rugged666 Posts: 582
    tingin q mejo ok na pagka bulk q, cguro kulang aq sa supplements, qng mag creatine aq, bka lumabas na maxado muscles. tyan tlga problema q, malaki pa sya.
  • DSmallDivideDSmallDivide Posts: 4,565
    If you think ok na pagka bulk mo sayu then you should go on cutting kung gusto mo na lumabas yung muscles mo. nde po yun sa kakulangan ng supps. Supps are just there to augment yung ibang macros na di nacocover ng kinakain mo. Para maging ripped tingnan muscles mo, you need to burn the layer of fat na nagcocover sa muscle mo in short papababa ka po ng body fat% same thing applies po sa tummy prob mo.
  • DalmasVektazDalmasVektaz Posts: 2,155
    tama si tol DS sir Rugged,hindi yun kakulangan ng supplements. kasi ako ganun gngwa ko ngayon,wala ng whey,solid protein nlng,tpos yung creatine ko dami pang laman,twice or trice a week na lang ako na gamit nun. Meron akong idol dito na di gumagamit ng supplement pero parang naka roids ang itsura kahit hindi naman talaga. hehehe. Pero kung ganyan na katawan ko sayo,gs2 ko na mag cut,kaso na tatakot ako bka mgka mali ako pag cutting at pumayat ako hehehe
  • rotrot78rotrot78 Posts: 1,147
    babalik ko sayo sir rugged mga tanong na dapat mo rin sagutin sa sarili mo.. may muscle ka na ba nakikita sa katawan mo? para sayo ok ka na ba sa mga muscle na nakikita mo? kaya mo na ba mag cut na minimize lang ang muscle loss? meron ka na bang tinatawag na determination.. kung lahat yan kaya mo? pwede ka na mag cut.. kung ayaw mo ang result sa cut mo.. anytime pwede ka naman mag bulk pero syempre it will take time again of determination and money to bulk.. cycle din naman yan. nasa sayo yan. pero for me kulang pa. why? look at your stats sa lifting mo? magagaan pa lang.. may muscle man yan baka pag nagpacut ka mawala pa. ikaw na nagsabi na meso ka take advantage of it. eto IMHO lng sir.
  • boss_jboss_j Posts: 1,243
    @boss ruged cguro mga 20lbs pa tapos mag pa tuyo kana... mas marami pondo mas ok , pero kung ako lang yan bulk bulk hangat kaya o hangat maabot mo yung PEAK/sagad mo then cut..
  • daltonkamotedaltonkamote Posts: 3,629
    Refernce ko pic mo. Masasabi ko lang. parang wala pang muscle to cut. Regarding tiyan. Nasa diet yan.pero ikaw yan nasayo at ikaw makapagsbi kung ok kana. Gaya ng sabi ni sir rot. Meron na ba tlgang icucut? Just mho.
  • monching11monching11 Posts: 7,273
    rotrot78 wrote:
    babalik ko sayo sir rugged mga tanong na dapat mo rin sagutin sa sarili mo.. may muscle ka na ba nakikita sa katawan mo? para sayo ok ka na ba sa mga muscle na nakikita mo? kaya mo na ba mag cut na minimize lang ang muscle loss? meron ka na bang tinatawag na determination.. kung lahat yan kaya mo? pwede ka na mag cut.. kung ayaw mo ang result sa cut mo.. anytime pwede ka naman mag bulk pero syempre it will take time again of determination and money to bulk.. cycle din naman yan. nasa sayo yan. pero for me kulang pa. why? look at your stats sa lifting mo? magagaan pa lang.. may muscle man yan baka pag nagpacut ka mawala pa. ikaw na nagsabi na meso ka take advantage of it. eto IMHO lng sir.

    Very well said sir rot. +1
  • rugged666rugged666 Posts: 582
    yes mga sir, update na lng aq ulet sa developments q, ty..

    may tanong pla aq, may benefit ba yung umiinit yung muscles mo after doing high reps?? good o bad ba na uminit? kadalasan ma experience q sa deltoids at triceps q un.
  • Mighty_OakMighty_Oak Posts: 3,940
    It means blood is flowing into your muscles. That's it.
  • rotrot78rotrot78 Posts: 1,147
    sir rugged san ka sa bicol??
  • rugged666rugged666 Posts: 582
    rotrot78 wrote:
    sir rugged san ka sa bicol??

    albay sir:D
  • rotrot78rotrot78 Posts: 1,147
    ahhhh oki.. dami chicks dyan ha.. hehehe dumadaan ako dyan pag pumupunta ako pilar port.
  • rugged666rugged666 Posts: 582
    Mighty_Oak wrote:
    It means blood is flowing into your muscles. That's it.

    ahh eh di ok po yun, improve circulation, dapat ba ganun sir? i mean warm up exercise, lightweight muna w/high reps tapos 1st set ka na? example sa benchpress.
    rotrot78 wrote:
    ahhhh oki.. dami chicks dyan ha.. hehehe dumadaan ako dyan pag pumupunta ako pilar port.

    hehe, tga saan kau sir?? bisaya?
  • Mighty_OakMighty_Oak Posts: 3,940
    Iba iba tayo when it comes to warming up. For me I do CNS activation excercise then warm up using the bar first on pressing excercises.

    Pag squats kailangan may mobility drills muna sabay na ng CNS activation then warm up.
  • rotrot78rotrot78 Posts: 1,147
    hindi father ko from masbate. bumibisita lang ako dun sa farm ng papa ko.
  • rugged666rugged666 Posts: 582
    sir pano gawin yan na CNS activation exercise??

    @rot

    ahh i see
  • DalmasVektazDalmasVektaz Posts: 2,155
    Mighty_Oak wrote:
    It means blood is flowing into your muscles. That's it.
    tama,ganyan din sabi ni Arnold sa pumping iron :D



    @sir ROt,Bicolano man palan kamo ni sir Rugged. hehehe
  • rotrot78rotrot78 Posts: 1,147
    DalmasVektaz wrote:
    Mighty_Oak wrote:
    It means blood is flowing into your muscles. That's it.
    tama,ganyan din sabi ni Arnold sa pumping iron :D



    @sir ROt,Bicolano man palan kamo ni sir Rugged. hehehe

    oo pero iba iba salita ng mga taga bicol.. hehehe ako ang alam ko masbateno.. hehe
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