Wanna get big

arcticmonkeyarcticmonkey Posts: 13
in Personal Journals
Hi guys!! I'll be starting with my workout next week. Please critique my 3 day split workout:

MON -CHEST, TRICEPS
Flat Bench Press 3x6-12
Incline Bench Press 3x6-12
Dips 3x4-12
Rope Pushdowns (circuit machine): 3x10-12

WED - SHOULDERS, LEGS
Seated DB Shoulder Press 3x8
Wide Grip DB Upright Row 3x8
Squats 3x8
Stiff Legged Deadlifts 3x8

FRI - BACK, BICEPS, TRAPS
Barbell Rows 3x8
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8
-Overhand wide
-Underhand near
EZ Bar curls 3x8
Assissted pull-ups/chin-ups

4 MEALS PER DAY

3000 calories per day
1g protein/ lb body weight

Protein:

ON Whey Protein
Eggs
Milk
Fish - Tuna/Salmon water packed
Pork
Tofu
Peanut Butter
Nuts (peanuts, almonds, walnut)

Carbs

Oatmeal
Pasta - pesto, tomato
Wheat Bread 2 slices 160+ cal, 7+ g protein or Wholegrain bread
Cereals w/ little sugar

Fruits(Apple, Banana)
Veggies - corn, peas, broccoli

OLIVE OIL for added calories sa meals
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Comments

  • CoreCore Posts: 2,509
    arcticmonkey wrote:
    Hi guys!! I'll be starting with my workout next week. Please critique my 3 day split workout:

    WED - SHOULDERS, LEGS
    Seated Barbell Shoulder Press 3x6-12
    Squats 3x6-12
    Overhand Deadlifts 3x6-12
    Hack Squats 2x6-12
    Stiff Legged Deadlifts 2x6-12

    This gonna be the most taxing day of the week, IMO. How heavy are you going to lift on those exercises, particularly the four successive exercises after 'Seated Barbell Shoulder Press'?

    BTW, can we give opinions on the nutrition part?
  • arcticmonkeyarcticmonkey Posts: 13
    Core wrote:
    arcticmonkey wrote:
    Hi guys!! I'll be starting with my workout next week. Please critique my 3 day split workout:

    WED - SHOULDERS, LEGS
    Seated Barbell Shoulder Press 3x6-12
    Squats 3x6-12
    Overhand Deadlifts 3x6-12
    Hack Squats 2x6-12
    Stiff Legged Deadlifts 2x6-12

    This gonna be the most taxing day of the week, IMO. How heavy are you going to lift on those exercises, particularly the four successive exercises after 'Seated Barbell Shoulder Press'?

    BTW, can we give opinions on the nutrition part?

    What leg workout/s do u think should I remove? Sure, comment on my diet. It's not yet fixed pa naman :)
  • rotrot78rotrot78 Posts: 1,147
    ^agree lalo na kung heavy pa, hindi ko kaya program mo.. hehe pero kung hiyang ka naman dyan, ok lang..
  • CoreCore Posts: 2,509
    arcticmonkey wrote:
    arcticmonkey wrote:
    Hi guys!! I'll be starting with my workout next week. Please critique my 3 day split workout:

    WED - SHOULDERS, LEGS
    Seated Barbell Shoulder Press 3x6-12
    Squats 3x6-12
    Overhand Deadlifts 3x6-12
    Hack Squats 2x6-12
    Stiff Legged Deadlifts 2x6-12

    What leg workout/s do u think should I remove?

    None, actually. IMO, wala namang sobra dyan, considering the number of setsxreps of all per given variants of compound exercises. Tinatanong ko, kung gaano ka-heavy ang buhat mo sa bawat exercise na nandyan. Kasi kung heavy 'yan close the number 90% of your rep maximum(1RM)/6-12RM, good for several weeks lang yung program mo(around 8-12+ weeks, depende pa 'yun kung kaya pang mag-adapt ng katawan mo kung every session nag-iincrement ka). But since kaka-umpisa mo palang, less likely. Unless, absolute wala kang any sport-related background or laborous job at hand once before at ngayon ka palang lalabas sa pagiging sedentary...
    arcticmonkey wrote:
    Sure, comment on my diet. It's not yet fixed pa naman :)

    Don't forget the chicken, or other poultry sources... O allergic ka sa manok?
    arcticmonkey wrote:
    As for my diet for a day, ito laman I have to fix meals pa every 3 hours:

    3500 calories per day
    170-200g protein per day

    Protein:

    ON Whey Protein for PRE and POST WORKOUT
    Eggs
    Milk
    Fish - Tuna/Salmon water packed
    Pork
    Tofu
    Peanut Butter
    Nuts (peanuts, almonds, walnut)

    Carbs

    Oatmeal
    Pasta - pesto, tomato
    Wheat Bread 2 slices 160+ cal, 7+ g protein or Wholegrain bread
    Cereals w/ little sugar

    Fruits(Apple, Banana)
    Veggies - corn, peas, broccoli

    OLIVE OIL for added calories sa meals

    *Not on a daily basis consumption.
  • arcticmonkeyarcticmonkey Posts: 13
    Core wrote:
    arcticmonkey wrote:
    arcticmonkey wrote:
    Hi guys!! I'll be starting with my workout next week. Please critique my 3 day split workout:

    WED - SHOULDERS, LEGS
    Seated Barbell Shoulder Press 3x6-12
    Squats 3x6-12
    Overhand Deadlifts 3x6-12
    Hack Squats 2x6-12
    Stiff Legged Deadlifts 2x6-12

    What leg workout/s do u think should I remove?

    None, actually. IMO, wala namang sobra dyan, considering the number of setsxreps of all per given variants of compound exercises. Tinatanong ko, kung gaano ka-heavy ang buhat mo sa bawat exercise na nandyan. Kasi kung heavy 'yan close the number 90% of your rep maximum(1RM)/6-12RM, good for several weeks lang yung program mo(around 8-12+ weeks, depende pa 'yun kung kaya pang mag-adapt ng katawan mo kung every session nag-iincrement ka). But since kaka-umpisa mo palang, less likely. Unless, absolute wala kang any sport-related background or laborous job at hand once before at ngayon ka palang lalabas sa pagiging sedentary...
    arcticmonkey wrote:
    Sure, comment on my diet. It's not yet fixed pa naman :)

    Don't forget the chicken, or other poultry sources... O allergic ka sa manok?
    arcticmonkey wrote:
    As for my diet for a day, ito laman I have to fix meals pa every 3 hours:

    3500 calories per day
    170-200g protein per day

    Protein:

    ON Whey Protein for PRE and POST WORKOUT
    Eggs
    Milk
    Fish - Tuna/Salmon water packed
    Pork
    Tofu
    Peanut Butter
    Nuts (peanuts, almonds, walnut)

    Carbs

    Oatmeal
    Pasta - pesto, tomato
    Wheat Bread 2 slices 160+ cal, 7+ g protein or Wholegrain bread
    Cereals w/ little sugar

    Fruits(Apple, Banana)
    Veggies - corn, peas, broccoli

    OLIVE OIL for added calories sa meals

    *Not on a daily basis consumption.

    Actually nagworkout na ako before but I stopped for a while due to school. This is the first time na I'm doing those leg exercises with weights (before kasi I do simple squats lang with no weights) kaya I have no idea yet kung what weight ako magstastart...I'll probably be using the bar muna to perfect the form. For the food, yeah..di naman lahat ng iyon kakainin ko for a day lang haha. I'll fix it pa.
  • CoreCore Posts: 2,509
    Eh yung manok? Allergic ka ba sa manok?
  • arcticmonkeyarcticmonkey Posts: 13
    Core wrote:
    Eh yung manok? Allergic ka ba sa manok?

    Ohhh I forgot to put chicken..my bad :))) BTW, tingin mo ba may kulang pa sa MON & FRI or okay na?
  • CoreCore Posts: 2,509
    Yung binigay mo palang program dyan... restricted sa 3 days a week lang ba talaga 'yan dahil sa sched?
    arcticmonkey wrote:
    ..."tingin mo ba may kulang pa sa MON & FRI or okay na?"

    May exercise ka din naman for small muscle groups, sa calves nga lang nakikita kong directly nakalagay wala. Unless, ATG yung squat mo, dahil may mas recruitment doon upon ascent sa lift. Pwede mo din i-add yun Mon alone or Fri alone or same two at the end of the workout, 2-3sets would do...
  • Emman1986Emman1986 Posts: 1,819
    good luck bro sa napili mong program :)

    all i can say is train hard and eat well at syempre ang walang kamatayang Be Consistent Now, Not tomorrow :)
  • arcticmonkeyarcticmonkey Posts: 13
    BULKING STATUS

    I'm back after 2 months of lifting. From my starting weight of 135 lbs, I've gone up to 170 lbs. I think it's because of my diet not being that clean. My calorie consumption stays in the vicinity of 3000 calories. I aim for 1g of protein/ lb body weight.

    2 Month Progress:
    BP: 88 lbs (I started sa bar lang talaga lol)
    DL: 110 lbs
    Squats: 110 lbs

    I started skinny (135 lbs) and here are my current pics (170 lbs):

    20140702_000245.jpg
    20140702_001128.jpg
    20140701_235602.jpg
    HN7ZqgmBCcRTr_YH5-UIhYPctfCCW0YooxzXzkZpWcw=w440-h587-nohLcOktNmzN3UiTxLAhTcdwh9MqjONbJdUAn4c323mpw=w440-h587-no
    hUgcl_bmIfEyiVJG1ojzQHFA6Kcprx8qg1eNgtH_h9M=w541-h587-no

    I KNOW I got fat especially sa midsection. Napa-dirty bulk talaga ako. I'm still thinking if I should continue bulking or start a cut para mawala yung fat sa midsection. Naaasar na rin talaga ako sa belly fat ko. Kasi if I bulk, itutuloy ko siya til next year and sa summer na ako magcucut.

    I need your opinion guys. :confused:
  • popoycantonpopoycanton Posts: 216
    bawas ng unti sa kain kung tumataba ng sobra. March ka nagsimula (tama ba?) now 3-4 months later, ang baba ng stas mo, i.e. 88 pounds only sa BP. Bakit sa empty bar ka nagsimula. Baka kulang na kulang sa intensity ang WU mo pards.
  • arcticmonkeyarcticmonkey Posts: 13
    popoycanton wrote:
    bawas ng unti sa kain kung tumataba ng sobra. March ka nagsimula (tama ba?) now 3-4 months later, ang baba ng stas mo, i.e. 88 pounds only sa BP. Bakit sa empty bar ka nagsimula. Baka kulang na kulang sa intensity ang WU mo pards.

    Yeah I've been lifting for a little less than 3 months. What do you mean kulang sa intensity? Should I lessen my rest time? Or should I increase weights fast?
  • Emman1986Emman1986 Posts: 1,819
    sa tingin ko brod, ituloy mo lang ang bulking mo pero as much as possible, make it a little bit cleaner :) kasi kung itutuloy mo yang not so clean bking mo, lalaki ka talaga, aabot kapa ng 200lbs kaso asahan mong mas lalalamang ung fats kesa sa muscle mass. So kung ngayon 50 /50 na clean at dirty ka, pwede mo sigurong gawen 10-20 dirty and 70-80 clean para di ka masyado mahirapan. then yung training mo lift heavy as you can since bulking ka naman basta dont sacrifice yung porma ng katawan habang ginagawa ung specific routine. tska wag ka mag madali, newbie ka palang kaya tyak mas madami kapa matutunan sa katawan mo :)
  • badass_vinchbadass_vinch Posts: 4,471
    Emman1986 wrote:
    sa tingin ko brod, ituloy mo lang ang bulking mo pero as much as possible, make it a little bit cleaner :) kasi kung itutuloy mo yang not so clean bking mo, lalaki ka talaga, aabot kapa ng 200lbs kaso asahan mong mas lalalamang ung fats kesa sa muscle mass. So kung ngayon 50 /50 na clean at dirty ka, pwede mo sigurong gawen 10-20 dirty and 70-80 clean para di ka masyado mahirapan. then yung training mo lift heavy as you can since bulking ka naman basta dont sacrifice yung porma ng katawan habang ginagawa ung specific routine. tska wag ka mag madali, newbie ka palang kaya tyak mas madami kapa matutunan sa katawan mo :)

    Pag nabasa to ng mga experts sasabihin broscientist ka emman! hahaha
  • Emman1986Emman1986 Posts: 1,819
    badass_vinch wrote:
    Emman1986 wrote:
    sa tingin ko brod, ituloy mo lang ang bulking mo pero as much as possible, make it a little bit cleaner :) kasi kung itutuloy mo yang not so clean bking mo, lalaki ka talaga, aabot kapa ng 200lbs kaso asahan mong mas lalalamang ung fats kesa sa muscle mass. So kung ngayon 50 /50 na clean at dirty ka, pwede mo sigurong gawen 10-20 dirty and 70-80 clean para di ka masyado mahirapan. then yung training mo lift heavy as you can since bulking ka naman basta dont sacrifice yung porma ng katawan habang ginagawa ung specific routine. tska wag ka mag madali, newbie ka palang kaya tyak mas madami kapa matutunan sa katawan mo :)

    Pag nabasa to ng mga experts sasabihin broscientist ka emman! hahaha



    ehehehehe... :yahoo::lol eto kasi mga nababasa ko dito at saka kung may mali sa sinasabi ko andyan naman kayo na mag tatama hihihihi at the same time pag tinama nila ito, pati ako maliliwananagan at mag papaslamat ako sa kanila kasi malilinawan ako hehehe at natulungan nila ako :) hahaha
  • badass_vinchbadass_vinch Posts: 4,471
    Emman1986 wrote:
    badass_vinch wrote:
    Emman1986 wrote:
    sa tingin ko brod, ituloy mo lang ang bulking mo pero as much as possible, make it a little bit cleaner :) kasi kung itutuloy mo yang not so clean bking mo, lalaki ka talaga, aabot kapa ng 200lbs kaso asahan mong mas lalalamang ung fats kesa sa muscle mass. So kung ngayon 50 /50 na clean at dirty ka, pwede mo sigurong gawen 10-20 dirty and 70-80 clean para di ka masyado mahirapan. then yung training mo lift heavy as you can since bulking ka naman basta dont sacrifice yung porma ng katawan habang ginagawa ung specific routine. tska wag ka mag madali, newbie ka palang kaya tyak mas madami kapa matutunan sa katawan mo :)

    Pag nabasa to ng mga experts sasabihin broscientist ka emman! hahaha



    ehehehehe... :yahoo::lol eto kasi mga nababasa ko dito at saka kung may mali sa sinasabi ko andyan naman kayo na mag tatama hihihihi at the same time pag tinama nila ito, pati ako maliliwananagan at mag papaslamat ako sa kanila kasi malilinawan ako hehehe at natulungan nila ako :) hahaha

    hahaha agree naman ako sa sinabi mo, inunahan ko na lang baka kasi may magsabi pa na ibacheers

    :^^ Im also a certified bro scientist:lol
  • Emman1986Emman1986 Posts: 1,819
    eto nalang sir V, peborit kong kots,

    "different folks, diffrent strokes "

    walang pilitan kasi sa huli,sarili pa rin naten ang masusunod kahit pa sabihin saten ni phil heath na ganito gawen naten sa huli tayo pa rin mag dedesisyon, kumbaga sa phil heath eh anjan para sa mga payo at kaalaman nya lang hahaha umabot na usapan sa IFBB at Mr. Olympia! toinks! hahha
  • badass_vinchbadass_vinch Posts: 4,471
    Tama yan, wag na pahirapin. Makukuha yan sa sipag :)
  • Big DawgBig Dawg Posts: 645
    Don't keep bulking. You've put on way too much way too fast. If I were you I would try to cut it back some to get your bf% down - at least in the 15% ballpark. Once you get there, if you start bulking again, do it SLOOWWWLY and maintain a reasonable bf% while doing so. Rome wasn't built in a day, and you can't expect to put on 35 lbs in 2 months without looking fat.
  • Emman1986Emman1986 Posts: 1,819
    i dunno if someone remember what florian said before regarding bulking. i didnt say his completely right however, that guy have some point that i completely believed. asp him;

    " why we need to do bulking for 5-6 months either clean or dirty or whatever if we can gain more on fats? but if we can gain lean muscle mass in a whole year by just eating the normal calorie intake we need "


    that's what he said and i agree to that. from 50kgs guy like me, i reached 70kgs without doing any bulking consider that i have a very poor nutrition, other vices, and filled of broscience knowledge about training! i only learned the word bulking, deadlift, full squat and alot more here in PBB and thank you for that guys. so the main point here is , "wag na pahirapin. Makukuha yan sa sipag " and " do it SLOOWWWLY " unless your going to join some BBC :)

    may masabi lang ako hahahah please feel free to correct me especially in my grammar! lol :P:yahoo:blush:
  • arcticmonkeyarcticmonkey Posts: 13
    LEG DAY UPDATE:

    So today I increased my weights and kinaya ko pala siya:

    SQUATS:
    110 - 3 sets 8 reps
    121 - 3 sets 8 reps
    121 - 3 sets 8 reps

    DL:
    110 - 3 sets 6 reps
    121 - 3 sets 6 reps
    132 - 3 sets 6 reps

    Napagod talaga ako kasi nagshoulders pa ako before niyan lol.
    Emman1986 wrote:
    sa tingin ko brod, ituloy mo lang ang bulking mo pero as much as possible, make it a little bit cleaner :) kasi kung itutuloy mo yang not so clean bking mo, lalaki ka talaga, aabot kapa ng 200lbs kaso asahan mong mas lalalamang ung fats kesa sa muscle mass. So kung ngayon 50 /50 na clean at dirty ka, pwede mo sigurong gawen 10-20 dirty and 70-80 clean para di ka masyado mahirapan. then yung training mo lift heavy as you can since bulking ka naman basta dont sacrifice yung porma ng katawan habang ginagawa ung specific routine. tska wag ka mag madali, newbie ka palang kaya tyak mas madami kapa matutunan sa katawan mo :)

    Gusto ko ituloy ang bulking pero I want to lose my big tummy. How can I do that?
  • Emman1986Emman1986 Posts: 1,819
    nabasa mo naba yung post ni sir big dawg at sir vinch? basahin mo yun at masasagot tanong mo sakin :)

    idagdag ko na lang siguro, kung may budget ka taasan mo intake mo ng protein. example dahil bulking ka, kung ang protein ntake mo kunware eh asa 300g per day, gawen mong mas mataas :) then sa carbs mo prutas, gulay, tamang dami ng kanin etc ang dapat mong kainin sa fats naman healthy fats na mkukuha mo sa peanuts, fish oils etc :) read mo ulit ung post ng dalawang masters
  • rtravino29rtravino29 Posts: 1,549
    Gusto ko ituloy ang bulking pero I want to lose my big tummy. How can I do that?

    do a mini cut.. and IMHO, sumobra tayo sa bulk, medyo naparami tayo nang accumulate nang fat, . In the long run, kaw din mahihirapan nyan pag nag cut ka na, mahihirapan ka nang i shred yung nakuha mong fats.

    just my 2 cents. :)
  • arcticmonkeyarcticmonkey Posts: 13
    rtravino29 wrote:
    Gusto ko ituloy ang bulking pero I want to lose my big tummy. How can I do that?

    do a mini cut.. and IMHO, sumobra tayo sa bulk, medyo naparami tayo nang accumulate nang fat, . In the long run, kaw din mahihirapan nyan pag nag cut ka na, mahihirapan ka nang i shred yung nakuha mong fats.

    just my 2 cents. :)

    Okay I'll start with a mini cut by next week. Di ko pa alam gagawin ko when it somes to my cardio. Should I make it long or what?
  • rtravino29rtravino29 Posts: 1,549
    Di ko pa alam gagawin ko when it somes to my cardio. Should I make it long or what?

    question lang bro, may problema ka ba sa tuhod? first time mo bang mag cacardio ( or kelan ko huling tumakbo)? any vices?

    I would strongly suggest doing HIIT, but kung di pa kaya, try doing LISS muna, once pamilyar ka na sa pagtakbo ulet, then try doing HITT.
  • arcticmonkeyarcticmonkey Posts: 13
    rtravino29 wrote:
    Di ko pa alam gagawin ko when it somes to my cardio. Should I make it long or what?

    question lang bro, may problema ka ba sa tuhod? first time mo bang mag cacardio ( or kelan ko huling tumakbo)? any vices?

    I would strongly suggest doing HIIT, but kung di pa kaya, try doing LISS muna, once pamilyar ka na sa pagtakbo ulet, then try doing HITT.

    No leg problem or vices hehe. Matagal na rin since nagrun ako. BTW..how can I incorporate either HIIT or LISS sa 3 day workout ko? I'm thinking 15-20 mins HIIT after lifting for 2 workout days (not leg day).
  • rtravino29rtravino29 Posts: 1,549
    Rule of thumb ko sa pag takbo dati eh iwas iwas ako sa takbo if kinabukasan leg day ako ( same as with abs exercise), since ayokong mag suffer squat ko kung fatigued legs/core ko.
  • arcticmonkeyarcticmonkey Posts: 13
    rtravino29 wrote:
    Rule of thumb ko sa pag takbo dati eh iwas iwas ako sa takbo if kinabukasan leg day ako ( same as with abs exercise), since ayokong mag suffer squat ko kung fatigued legs/core ko.

    Uunahin ko nalang leg day ko para di magsufffer. So my plan for cutting is a 500 calorie deficit so 2500 cals nalang per day. I'll maintain my 1 g protein/ lb. Tapos ung 2 days of HIIT. Is that okay na? Gusto ko nang magstart by next week hehe.
  • rtravino29rtravino29 Posts: 1,549
    Uunahin ko nalang leg day ko para di magsufffer. So my plan for cutting is a 500 calorie deficit so 2500 cals nalang per day. I'll maintain my 1 g protein/ lb. Tapos ung 2 days of HIIT.

    pwede.. pero depende pa rin sayo, dahan dahanin mo yung mag baba nang cals mo, ( sabi nila) not sure how huge would be the 500 calorie deficit on your bulk diet pero pakiramdaman mo pa rin.
  • popoycantonpopoycanton Posts: 216
    arcticmonkey wrote:
    rtravino29 wrote:
    Rule of thumb ko sa pag takbo dati eh iwas iwas ako sa takbo if kinabukasan leg day ako ( same as with abs exercise), since ayokong mag suffer squat ko kung fatigued legs/core ko.

    Uunahin ko nalang leg day ko para di magsufffer. So my plan for cutting is a 500 calorie deficit so 2500 cals nalang per day. I'll maintain my 1 g protein/ lb. Tapos ung 2 days of HIIT. Is that okay na? Gusto ko nang magstart by next week hehe.

    paano set up mo ng macros? and what does your meals look like.
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