Bago ang lahat matagal na ako nagbabasa dito (tagal na pero ngayon lang nag join)
May reason kasi. I have low esteem kasi lumaki ako binubully sa amin kasi simula ng nagkamalay ako payat na ako.Medyo naging kuba rin ako dahil tumatangkad ako and ayaw ko mapansin. I also have asthma kaya medyo hirap talaga ako sa mga sports. So to cut it short, I want to see myself na muscle man! haha bully-free and strong. So I'm determined to go to gym.
Hardest part for me ay pano ko sisimulan dati ang pag workout. Nag woworkout din kasi yung mga nagbubully saken sa pinakamalapit na gym sa amin kaya no choice kundi maghanap ng iba. And sa pang 5 ko na napuntahan na gym medyo sinwerte ako. Ok lang bumiyahe atleast may peace of mind.
So I spent hours and hours reading para medyo alam ko na gagawin ko pag maggym na ako. Malaki rin nagagastos ko kasi kelangan ko ilibre yung 3 kong friend para lang may kasama ako mag gym.
After 1 year and 7months of hardship, medyo nakapondo ako ng konting timbang. Atleast ngayon medyo tumaas na ang self-esteem ko. I want to share my experience here because hindi niyo man alam, marami ako natutunan dito haha. And gusto ko rin matuto pa at magabayan ako dito. So thank you
Then I suggest mag martial arts ka rin - once you get obsessed with something be it martial arts, lifting etc, mwawala nrn yung mga ngbubuly sayo. naranasan ko nadin yan dati - geek ako dati at laging binubully.
We've been on the same boat bro. Was an ecto all my life. Only motivation I had back then was for me to look good on semi fitted shirts. I literally looked like a hanger whenever I have a shirt on! Good luck, if you have questions or anything under the sun just let us know! cheers
We've been on the same boat bro. Was an ecto all my life. Only motivation I had back then was for me to look good on semi fitted shirts. I literally looked like a hanger whenever I have a shirt on! Good luck, if you have questions or anything under the sun just let us know! cheers
Pangarap ko lang dati na magfit sa braso ko yung tshirt ko hahaha
Thanks sa suggestion. Ngayon ko Lang na encounter yung consolidated training. Ok po ba siya gamitin everyday depende sa muscle group na iwworkout? Or 1 particular muscle group Lang per week. Kasi Kung laging may compound workout ako na to failure Baka po maapektuhan yung performance ko next day? Penge Lang po suggestion. Thanks@zane haha pangarap ko dati makapagsuot ng sando. Pero Ngayon kahit may konting pondo na ako nahihiya pa rin ako Maghubad sa public haha@frappfrivan hindi po ako mayaman haha. Tsaka dulot Lang ng pagkadisperado ko makapag gym kaya ko nagawa yun. Nakakaubos nga lang ng sweldo haha@raykrieg bro laki na kaya nadagdag sa weight mo. Buti ka pa. Mas matangkad ako sayo pero mas mabigat ka saken
bro, taga san ka? kung taga san juan ka or malapit sa mandaluyong, kung gusto mo, sabay ka sakin, kung taga pasay malapit ka, pwede kang sumabay kina jettie / sir vinch,
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quick edit :
taga caloocan ka pala, syet! layo samin, hehe! hanap hanap ka lang nang member dito na malapit caloocan, baka meron, dun ka sumabay.
bro matanong lang why you look soggy when you bulk? naparami ata kain mo ah? are you considering counting macros? please dont take it negatively. :flex:
@rtravino29 bro mejo malayo nga ako haha. Sana matuloy ung isa kong project sa San Juan. Contact ko kayo para makasabay ako at maturuan.@loisborro1 bro wala ako idea tungkol sa macro haha. Mas nagfocus kasi ako sa workout. Kain Lang ako ng kain. Mukang di pala maganda yung routine ng diet ko. Thanks sa observation. Basahin ko yung tungkol doon.
@core haha thanks bro. Motivation ko kasi yung pics kelangan better ako every month. Kelan lang nanuod ako ng BB competition. Namamangha ako sa mga competitors galing Baguio. Ang lalaki at defined yung katawan@loisborro1 okey sir. bawas ako siguro sa kanin. PM7 na lang yung supp ko kasi parang hindi maganda yung paglaki lalo ng tyan ko haha. Anu po diet routine mo. Para magka idea ako. Thanks. Ginanahan tuloy ako. Off to gym
I dont think ecto ka. Pwedeng malnourished ka lang. Halos same tayo katawan bago ako nag simula. Mas ma ayos pa nga at a yung sayo. Goodjob sa progress. Tuloy tuloy lang
We've been on the same boat bro. Was an ecto all my life. Only motivation I had back then was for me to look good on semi fitted shirts. I literally looked like a hanger whenever I have a shirt on! Good luck, if you have questions or anything under the sun just let us know! cheers
Pangarap ko lang dati na magfit sa braso ko yung tshirt ko hahaha
^ This ... Kamusta na ang size ng arms ? Hula ko sir e mas malalaking sizes na shirts na binibili mo ngayon hehehe
@core haha thanks bro. Motivation ko kasi yung pics kelangan better ako every month. Kelan lang nanuod ako ng BB competition. Namamangha ako sa mga competitors galing Baguio. Ang lalaki at defined yung katawan@loisborro1 okey sir. bawas ako siguro sa kanin. PM7 na lang yung supp ko kasi parang hindi maganda yung paglaki lalo ng tyan ko haha. Anu po diet routine mo. Para magka idea ako. Thanks. Ginanahan tuloy ako. Off to gym
okay lang naman ang kanin mas taasan mo rin intensity ng training mo to burn fats and gain muscle as well par di cataboid tingnan pag grow mo esp sa mass muscle groups. manipulate your diet eat 40-60 clean dirty para di naman maapaektohan mentality mo anyways goodluck bro keep us posted!
We've been on the same boat bro. Was an ecto all my life. Only motivation I had back then was for me to look good on semi fitted shirts. I literally looked like a hanger whenever I have a shirt on! Good luck, if you have questions or anything under the sun just let us know! cheers
Pangarap ko lang dati na magfit sa braso ko yung tshirt ko hahaha
^ This ... Kamusta na ang size ng arms ? Hula ko sir e mas malalaking sizes na shirts na binibili mo ngayon hehehe
Water guns parin naman. Hahaha Medium o Large pa rin binibili ko para fit sa braso. Dinonate ko na sa Yolanda victims yung mga pang hiphop kong damit haha
We've been on the same boat bro. Was an ecto all my life. Only motivation I had back then was for me to look good on semi fitted shirts. I literally looked like a hanger whenever I have a shirt on! Good luck, if you have questions or anything under the sun just let us know! cheers
Pangarap ko lang dati na magfit sa braso ko yung tshirt ko hahaha
^ This ... Kamusta na ang size ng arms ? Hula ko sir e mas malalaking sizes na shirts na binibili mo ngayon hehehe
Water guns parin naman. Hahaha Medium o Large pa rin binibili ko para fit sa braso. Dinonate ko na sa Yolanda victims yung mga pang hiphop kong damit haha
^ this, haahah! sabay mo na ko jan brah, size 9 1/2 kung may sapatos, LOL!anyway, what I think loisborro1 means about counting your macros is that you are aware kung ilang carbs, ilang protien and ilang fats pumapasok sa katawan mo, having said that, your'e sure that you are getting the right nutrients para sa wankata mo,
^ this, haahah! sabay mo na ko jan brah, size 9 1/2 kung may sapatos, LOL!
:sport:
Size 9-10 mga sapatos ko kaso di na nadadagdagan. Mahirap ibalance ang pagiging sneakerhead at pagbubuhat. Lalo na kung galing lang sa magulang ang pambili
Size 9-10 mga sapatos ko kaso di na nadadagdagan. Mahirap ibalance ang pagiging sneakerhead at pagbubuhat. Lalo na kung galing lang sa magulang ang pambili
hintayin kong magkatrabaho ka brah, haha! OT na tayo, kakahiya kay TS,
@badass_vinch haha sir sobrang laki mo na Ngayon. May pagasa pa pala kaming magmukang mesoGuys sorry ha hirap pa ako mag reply. First time ko kasi sumali sa mga forum, di pa ako sanay sa mechanics haha.
Anyway nahihilig ako ngayon mag bike. Ok lang ba yung pag bike ng 4hrs minimum and twice a week? Thanks
@badass_vinch haha sir sobrang laki mo na Ngayon. May pagasa pa pala kaming magmukang mesoGuys sorry ha hirap pa ako mag reply. First time ko kasi sumali sa mga forum, di pa ako sanay sa mechanics haha.
Anyway nahihilig ako ngayon mag bike. Ok lang ba yung pag bike ng 4hrs minimum and twice a week? Thanks
Tingin ko sir hindi ka ecto , ewan ko lang sa avatar mo mukha kang mesomorph... parang kulang lang sa kain.. sorry sir no offense intended... :sport:
Thanks sa suggestion. Ngayon ko Lang na encounter yung consolidated training. Ok po ba siya gamitin everyday depende sa muscle group na iwworkout? Or 1 particular muscle group Lang per week. Kasi Kung laging may compound workout ako na to failure Baka po maapektuhan yung performance ko next day? Penge Lang po suggestion. Thanks
Glad you asked.
Pag ggwin mo yun consolidated - medyo iiliminate mo n muna yung mga single joint moves temporarily. yung mga workouts mo mggn kgya nito:
day 1:
Squats , Deadlifts , Dips
Day2
Bench press, Military Press, Walking Lunges, Farmer walks
Tapos balik sa day 1
kung ilang days pahinga mo in between workout days nasa katawan mo na yun. And point dubn mag concentrate sa big moves and if you noticed it doesnt quite hit just 1 muscle group, hence "consolidated" kasi the moves they hit more than 1 muscle group
Hope that helps
Ohsnap
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Comments
Lift ka lang with Consolidated program.
Then I suggest mag martial arts ka rin - once you get obsessed with something be it martial arts, lifting etc, mwawala nrn yung mga ngbubuly sayo. naranasan ko nadin yan dati - geek ako dati at laging binubully.
Pangarap ko lang dati na magfit sa braso ko yung tshirt ko hahaha
*********
quick edit :
taga caloocan ka pala, syet! layo samin, hehe! hanap hanap ka lang nang member dito na malapit caloocan, baka meron, dun ka sumabay.
^That's a great documentation of progress pics you made there! Keep it up!
^ This ... Kamusta na ang size ng arms ? Hula ko sir e mas malalaking sizes na shirts na binibili mo ngayon hehehe
@ TS , welcome sa PBB , ganda ng progress pics
okay lang naman ang kanin mas taasan mo rin intensity ng training mo to burn fats and gain muscle as well par di cataboid tingnan pag grow mo esp sa mass muscle groups. manipulate your diet eat 40-60 clean dirty para di naman maapaektohan mentality mo anyways goodluck bro keep us posted!
Water guns parin naman. Hahaha Medium o Large pa rin binibili ko para fit sa braso. Dinonate ko na sa Yolanda victims yung mga pang hiphop kong damit haha
basahin mo to bro para magka idea ka
http://pinoybodybuilding.com/Thread-Example-scenario-of-computing-caloric-requirements-and-macro-distribution-ratio
hope this help, and oh by the way nasabi ko na bang keep up the good work? :sport:
Size 9-10 mga sapatos ko kaso di na nadadagdagan. Mahirap ibalance ang pagiging sneakerhead at pagbubuhat. Lalo na kung galing lang sa magulang ang pambili
hintayin kong magkatrabaho ka brah, haha! OT na tayo, kakahiya kay TS,
Anyway nahihilig ako ngayon mag bike. Ok lang ba yung pag bike ng 4hrs minimum and twice a week? Thanks
Tingin ko sir hindi ka ecto , ewan ko lang sa avatar mo mukha kang mesomorph... parang kulang lang sa kain.. sorry sir no offense intended... :sport:
Glad you asked.
Pag ggwin mo yun consolidated - medyo iiliminate mo n muna yung mga single joint moves temporarily. yung mga workouts mo mggn kgya nito:
day 1:
Squats , Deadlifts , Dips
Day2
Bench press, Military Press, Walking Lunges, Farmer walks
Tapos balik sa day 1
kung ilang days pahinga mo in between workout days nasa katawan mo na yun. And point dubn mag concentrate sa big moves and if you noticed it doesnt quite hit just 1 muscle group, hence "consolidated" kasi the moves they hit more than 1 muscle group
Hope that helps
Back workout
Warm-up : bike to gym (3 KM) + dynamics
Pull-ups 4 sets x 15 reps
Deadlift 120lbs x 20 reps
150lbs x 15 reps
180lbs x 12 reps
210lbs x 10 reps
240lbs x 8 reps
4 Superset BB underhand row 120lbs x 10 reps
Rear flyes 25lbs x 10 reps
4 Superset Straight arm pulldown 80lbs x 1min. AMRAP
Seated Cable row 50lbs x 1min. AMRAP
1 minute Rest per set and 5 secs when there are break-ups
Cooldown : Bike to house (3KM)
AMRAP in 10mins
20 thrusters 95lbs
20m farmers walk 80lbs
20 burpees
Arms
4 Superset Wide grip bb curl 50lbs and skullcrusher 50lbs
4 superset close grip bb preacher curl 50lbs and cable push down 50lbs
4 superset chin ups and dips
Warm-up : bike 3km
Dynamic exercises
Flat DB press 60lbsx20reps. 80lbsx15reps. 100lbsx12reps. 120lbsx10reps
Inc. BB press 10 sets of 100lbsx 10reps
3 supersets of push-ups and 40lbs chest flyes x 1min AMRAP
Cool down: mobility exercises and bike 3km
bro, confirm ko lang, flat dumbbell press total weight yan for both hands? or each hand sya? kung each hand yan, bwakana! LAKAS mo haha! :sport: