Flat BB press: 125lbs x 6
125lbs x 6
125lbs x 6(spot sa last rep)
Incline DB press: 50lbs x 4
45lbs x 6
45lbs x 6
Dips: BW x 5
BW x 5
Decline HS machine press: 120lbs x 6
140lbs x 6
160lbs x 5
CGBP: 95lbs x 6
95lbs x 6
one hand db tricep extension: 20lbs x 6
25lbs x 5
Tricep push down(rope): 7stacks x 6
8/9 stacks x 6
Current Weight: 150.5lbs
Last week weight: 147lbs
Waa, Ang laki ng tinaas ng timbang ko sa cheat weekend dahil na rin sa eat all you can doon sa fiesta sa province. I am thinking to stop my bulking when I reached the 160lb mark then Ill do body recomposition.
Oo nga bro daming kong nakain this weekend pero I make sure na mas madaming protein. So far di nmn ganon kabilis lumaki ung belly ko compare sa blis ng pag gain ko ng weight.
Calf Raise(Leg press machine): 100lbs x 12
100lbs x 12
Current Weight: 148.5lbs
Yesterdays Weight: 150.5lbs
Hindi ko alam bat biglang bumaba yung weight siguro water weight lang or dahil di ako nag workout ng sat and sunday. Ask lang sa mga nakakabasa, which squat stance is better in gaining strength, ATG or ung parallel squats(not sure sa term). Im used to ATG pero pag nagheheavy ako ang hirap umangat minsan tapos lately im trying the parallel squats which minsan naiisip ko nag hhalf squat na ako.
***
Im used to ATG pero pag nagheheavy ako ang hirap umangat minsan
***
That is normal. Naka ATG + Heavy ka kamo eh.
Pag dating dun sa isang tanong mo kung which stance is better ...personally i don't know. DI rin ako malakas sa squats and I'm doing both. Mostly ginagamit ko si parallel kapag struggling na sa last set.
Wala naman prescribed depth for squats pero shempre wag naman yun above parallel na half squat (although some people make gains with half squatting, pero iilan lang). Dont feel guilty kung hirap ka sa ATG, baka ang katawan mo e pang parallel squats pala. Iba iba tayo ng structure e. Ako personally as much as i wanna do ATG ALL the time, masakit sa tuhod ko e, kaya parallel or below parallel lang ako. Minsan pag masyado napalalim yung depth ko biglang lalgutok yung mga tuhod ko. Pag aralan mo yung pagbaba mo sa squats, try mo yung parang umuupo pababa tapos yung pagangat mo parang pagangat naman mula sa pagkakaupo sa silya.
Shoulder day:
BB MP: 75lbs x 6
80 lbs x 5
80 lbs x 5
DB MP: 35lbs x 6
35lbs x 5
Side Lateral Raise: 15lbs x 6
15lbs x 6
one hand bent over delt raise: 15lbs x 8
20lbs x 6
Front raise: 25lbs x 6
30lbs x 4
As usual bitin ako lagi sa workout every shoulder day. thx @vinch@Lazar
Hirap pa talaga ako sa form ng parallel squat dahil minsan bumababa ako kasi di ko matansya kung parallel na dahil di ko kita sa salamin lol kya maganda ang atg kasi di mo bibitin kaso hirap lang umangat pag heavy. Practice lang makukuha ko din to. :squat:
one hand db tricep extension: 25lbs x 5
25lbs x 5
Tricep push down(rope): 8stacks x 8
8 stacks x 8
Forearm training(di ko alam tawag tinuro lang sakin): 45lbs x 8
55lbs x 8
Db Farmers walk: 30lbs x 50 steps
35 lbs x 50 steps
40 lbs x 45 steps
Ab Machine Crunch: 10 stacks x 12
12 stacks x 12
12 stacks x 12
Weighted Leg Raise: BW x 8
BW x 8
Ang sarap kapag solo yung gym libreng libre mag swolefie kaso nung nag bebench ako nakakatakot pag last 2 reps pero kinaya nman. Hayy another kainan naman this weekend dahil naman sa binyag pero minus na ung alak di muna ako iinom.
Calf Raise(Leg press machine): 100lbs x 12
100lbs x 12
130lbs x 10
First month of bulking done.
First day of bulking Weight: 145lbs
Last Weight: 148.5lbs
Current Weight: 150.2lbs
I gained 5.2lbs on my first month of bulking. I know I gain fast considering I attended two fiestas and isang binyag tho i really enjoy bulking compare to cutting. I will post progress picture later. Bulking (y) (y) (y)
Tingin ko tapos na ako sa noob gains kaya konti ng progress pero oks lang nag eenjoy naman ako pagbubuhat.
Took a break from preworkout for 10 days and Now, I started to take again. Feels like I cant/ dont want to workout without it kya nagdeload muna ako. So far ok yung buhat ko ngayong im back with preworkout.
Shoulder day:
BB MP: 75lbs x 6
75 lbs x 6
75 lbs x 7
DB MP: 35lbs x 6
355bs x 6
Side Lateral Raise: 15lbs x 8
15lbs x 8
one hand bent over delt raise: 20lbs x 8
20lbs x 8
Front raise: 20lbs x 8
25lbs x 8
First evening workout since I switched to this gym. Its been a long day tapos bitbit ko pa yung laptop ko sa likod ko. Hindi ko alam kung nkaepekto ito sa workout ko pero I still pushed myself to lift harder.
First evening workout since I switched to this gym. Its been a long day tapos bitbit ko pa yung laptop ko sa likod ko. Hindi ko alam kung nkaepekto ito sa workout ko pero I still pushed myself to lift harder.
Flat BB press: 125lbs x 6
130bs x 6(spot last rep)
135lbs x 5(spot last 2 reps)
Incline DB press: 45lbs x 6
45 lbs x 8
Dips: BW x 5
BW x 5
BW x 5
CGBP: 95 x 8
95lbs x 8
one hand db tricep extension: 25lbs x 5
25lbs x 5
Tricep push down(rope): 9stacks x 8
10 stacks x 8
Forearm training(di ko alam tawag tinuro lang sakin): 65lbs x 8
65lbs x 8
Db Farmers walk: 40lbs x 50 steps
45 lbs x 50 steps
Last week weight: 152lbs
Current Weight: 153lbs
Ang init sa gym kanina, hindi ko pa maopen permanent ung fan sa gym kasi pag binuksan mo papatayin nila tapos sasabihin masama daw mahanginan. Anyway galing ako hospital kanina at sabi ng doctor tigil ko muna daw ung caffeine at whey for a while.
hindi kasi naalis ung plegm ko, hindi ko alam bka di compatible sa gamot or to test kung sya ung sanhi nung allergy. Di ako gano nakapag tanong kasi natuwa ako sa xray results ko.
hindi kasi naalis ung plegm ko, hindi ko alam bka di compatible sa gamot or to test kung sya ung sanhi nung allergy. Di ako gano nakapag tanong kasi natuwa ako sa xray results ko.
haha mga doctor talaga. hindi ako expert pero parang walang kinalaman ang whey at caffeine sa plema. Tuwing may nararamdaman kasi ako halos ganyan din sinasabi ng doctor kahit anong sakit pa, sakit sa tiyan, joints, trangkaso etc. Itigil ang supplements, itigil ang gym, fruits and veggies daw kainin para healthy at magkaka problem daw ako sa kidney dahil sa taas ng protein intake ko, at kung ano ano pang pinagsasabi. Try mo sabihin sa doctor na adik ka sa DOTA or sa selfie, panigurado yun ang magiging reason ng sakit mo.
Comments
Dead lift: 135lbs x 6
135lbs x 6
140lbs x 5
Lat pull down: 7 stacks x 6
8 stacks x 6
8 stacks x 6
BB Rows: 75lbs x 6
75lbs x 6
Chin Ups: BW x 5
BW x 4(hirap na)
BB Curl : 55lbs x 6
55 lbs x 6
DB Hammer curl: 25lbs x 6
25lbs x 6
EZ Curl: EZ Bar + 35lbs x 6
EZ Bar + 35lbs x 6
T-Bar Row: 50lbs x 6
65 lbs x 5
Flat BB press: 125lbs x 6
125lbs x 6
125lbs x 6(spot sa last rep)
Incline DB press: 50lbs x 4
45lbs x 6
45lbs x 6
Dips: BW x 5
BW x 5
Decline HS machine press: 120lbs x 6
140lbs x 6
160lbs x 5
CGBP: 95lbs x 6
95lbs x 6
one hand db tricep extension: 20lbs x 6
25lbs x 5
Tricep push down(rope): 7stacks x 6
8/9 stacks x 6
Current Weight: 150.5lbs
Last week weight: 147lbs
Waa, Ang laki ng tinaas ng timbang ko sa cheat weekend dahil na rin sa eat all you can doon sa fiesta sa province. I am thinking to stop my bulking when I reached the 160lb mark then Ill do body recomposition.
Squats: 100lbs x 5
100lbs x 5
100lbs x 5
stiffed dl: 100lbs x5
100lbs x5
Leg press: 180lbs x 6
190lbs x 4
Leg curl: 70 lbs x 8
80 lbs x 8
db shrugs: 50lbs x 6
50 lbs x 6
bb shurgs: 105lbs x 6
105lbs x 6
Calf Raise(Leg press machine): 100lbs x 12
100lbs x 12
Current Weight: 148.5lbs
Yesterdays Weight: 150.5lbs
Hindi ko alam bat biglang bumaba yung weight siguro water weight lang or dahil di ako nag workout ng sat and sunday. Ask lang sa mga nakakabasa, which squat stance is better in gaining strength, ATG or ung parallel squats(not sure sa term). Im used to ATG pero pag nagheheavy ako ang hirap umangat minsan tapos lately im trying the parallel squats which minsan naiisip ko nag hhalf squat na ako.
Im used to ATG pero pag nagheheavy ako ang hirap umangat minsan
***
That is normal. Naka ATG + Heavy ka kamo eh.
Pag dating dun sa isang tanong mo kung which stance is better ...personally i don't know. DI rin ako malakas sa squats and I'm doing both. Mostly ginagamit ko si parallel kapag struggling na sa last set.
Iba naman si parallel kay half rep eh.
BB MP: 75lbs x 6
80 lbs x 5
80 lbs x 5
DB MP: 35lbs x 6
35lbs x 5
Side Lateral Raise: 15lbs x 6
15lbs x 6
one hand bent over delt raise: 15lbs x 8
20lbs x 6
Front raise: 25lbs x 6
30lbs x 4
As usual bitin ako lagi sa workout every shoulder day. thx @vinch @Lazar
Hirap pa talaga ako sa form ng parallel squat dahil minsan bumababa ako kasi di ko matansya kung parallel na dahil di ko kita sa salamin lol kya maganda ang atg kasi di mo bibitin kaso hirap lang umangat pag heavy. Practice lang makukuha ko din to. :squat:
Pano ba set-up nung squat rack senyo? As in walang salamin sa harap? Medyo mahirap nga kung wala. Hehe
Dead lift: 135lbs x 6
135lbs x 6
140lbs x 5
Lat pull down: 8 stacks x 6
8 stacks x 6
BB Rows: 75lbs x 6
85lbs x 5
Chin Ups: BW x 6
BW x 6
BB Curl : 55lbs x 6
60 lbs x 4
DB Hammer curl: 25lbs x 6
30lbs x 4
EZ Curl: EZ Bar + 30lbs x 6
EZ Bar + 35lbs x 6
T-Bar Row: 65lbs x 6
65 lbs x 6
Flat BB press: 125lbs x 6
125lbs x 6
125lbs x 5
Incline DB press: 50lbs x 6
50 lbs x 6
Dips: BW x 5
BW x 5
CGBP: 100lbs x 5
100lbs x 5
one hand db tricep extension: 25lbs x 5
25lbs x 5
Tricep push down(rope): 8stacks x 8
8 stacks x 8
Forearm training(di ko alam tawag tinuro lang sakin): 45lbs x 8
55lbs x 8
Db Farmers walk: 30lbs x 50 steps
35 lbs x 50 steps
40 lbs x 45 steps
Ab Machine Crunch: 10 stacks x 12
12 stacks x 12
12 stacks x 12
Weighted Leg Raise: BW x 8
BW x 8
Ang sarap kapag solo yung gym libreng libre mag swolefie kaso nung nag bebench ako nakakatakot pag last 2 reps pero kinaya nman. Hayy another kainan naman this weekend dahil naman sa binyag pero minus na ung alak di muna ako iinom.
Squats: 100lbs x 6
100lbs x 6
105lbs x 5
stiffed dl: 105lbs x6
110lbs x 5
Leg press: 190lbs x 6
200lbs x 5
Leg curl: 65 lbs x 8
65 lbs x 8
db shrugs: 45lbs x 8
50 lbs x 8
bb shurgs: 105lbs x 6
115lbs x 6
Calf Raise(Leg press machine): 100lbs x 12
100lbs x 12
130lbs x 10
First month of bulking done.
First day of bulking Weight: 145lbs
Last Weight: 148.5lbs
Current Weight: 150.2lbs
I gained 5.2lbs on my first month of bulking. I know I gain fast considering I attended two fiestas and isang binyag tho i really enjoy bulking compare to cutting. I will post progress picture later. Bulking (y) (y) (y)
Tingin ko tapos na ako sa noob gains kaya konti ng progress pero oks lang nag eenjoy naman ako pagbubuhat.
BB MP: 80lbs x 5
80 lbs x 5
75lbs x 6(deload sagwa nung form ko)
DB MP: 35lbs x 6
35lbs x 6
40lbs x 4
Side Lateral Raise: 15lbs x 6
15lbs x 6
one hand bent over delt raise: 15lbs x 8
20lbs x 6
Front raise: 20lbs x 8
20lbs x 8
Ab Machine Crunch: 12stacks x 15
12 stacks x 15
12 stacks x 15
Decline Sit ups: 8 reps
8 reps
8 reps
Current Weight: 152lbs
Last week Mercury drugs measurement:
Weight: 140lbs
Height: 5ft5in
Fat Index: 17.2%
FAT mass: 24lbs
Free fat mass: 116lbs
BMI: 23.5
Squat: 105lbs x 6
110lbs x 6
115lbs x 6
stiffed dl: 110bs x6
115lbs x 6
Leg press: 200lbs x 6
205lbs x 5
db shrugs: 45lbs x 8
50 lbs x 8
bb shurgs: 115lbs x 6
115lbs x 6
Calf Raise(Leg press machine): 100lbs x 12
150lbs x 12
150lbs x 12
Bent over row stabilizer: 45lbs x 30 seconds
45lbs x 30 seconds
Pull ups(bad form): BW x 3
BW x 3
Im back, at last wala na akong swimmers ear. Hirap mag buhat lalo na kumikirot ung tenga mo.
BB MP: 75lbs x 6
75 lbs x 6
75 lbs x 7
DB MP: 35lbs x 6
355bs x 6
Side Lateral Raise: 15lbs x 8
15lbs x 8
one hand bent over delt raise: 20lbs x 8
20lbs x 8
Front raise: 20lbs x 8
25lbs x 8
First evening workout since I switched to this gym. Its been a long day tapos bitbit ko pa yung laptop ko sa likod ko. Hindi ko alam kung nkaepekto ito sa workout ko pero I still pushed myself to lift harder.
How heavy is your machine, brah?
Dead lift: 145lbs x 5
145lbs x 5
145lbs x 5
Lat pull down: 7 stacks x 6
8 stacks x 6
8 stacks x 6
BB Rows: 75lbs x 6
75lbs x 6
Chin Ups: BW x 4
BW x 4
BB Curl : 55lbs x 6
55 lbs x 6
DB Hammer curl: 20lbs x 6
20lbs x 6
EZ Curl: EZ Bar + 30lbs x 6
EZ Bar + 25bs x 6
@Core 2.4 kilo sabi ni google.
Flat BB press: 125lbs x 6
130bs x 6(spot last rep)
135lbs x 5(spot last 2 reps)
Incline DB press: 45lbs x 6
45 lbs x 8
Dips: BW x 5
BW x 5
BW x 5
CGBP: 95 x 8
95lbs x 8
one hand db tricep extension: 25lbs x 5
25lbs x 5
Tricep push down(rope): 9stacks x 8
10 stacks x 8
Forearm training(di ko alam tawag tinuro lang sakin): 65lbs x 8
65lbs x 8
Db Farmers walk: 40lbs x 50 steps
45 lbs x 50 steps
Last week weight: 152lbs
Current Weight: 153lbs
Ang init sa gym kanina, hindi ko pa maopen permanent ung fan sa gym kasi pag binuksan mo papatayin nila tapos sasabihin masama daw mahanginan. Anyway galing ako hospital kanina at sabi ng doctor tigil ko muna daw ung caffeine at whey for a while.
haha mga doctor talaga. hindi ako expert pero parang walang kinalaman ang whey at caffeine sa plema. Tuwing may nararamdaman kasi ako halos ganyan din sinasabi ng doctor kahit anong sakit pa, sakit sa tiyan, joints, trangkaso etc. Itigil ang supplements, itigil ang gym, fruits and veggies daw kainin para healthy at magkaka problem daw ako sa kidney dahil sa taas ng protein intake ko, at kung ano ano pang pinagsasabi. Try mo sabihin sa doctor na adik ka sa DOTA or sa selfie, panigurado yun ang magiging reason ng sakit mo.
this ↑
hahahah!
Squat: 115lbs x 6
115lbs x 6
120lbs x 6
stiffed dl: 115bs x6
115lbs x 6
Leg press: 200lbs x 6
210lbs x 5
db shrugs: 50lbs x 8
50 lbs x 8
bb shurgs: 115lbs x 6
115lbs x 6
Calf Raise(Leg press machine): 110lbs x 12
140lbs x 12
140lbs x 12
Nakakaantok talaga kapag walang caffeine. zzzzzz
BB MP: 75lbs x 6
80 lbs x 6
80 lbs x 6(with spot)
80 lbs x 5(with spot)
DB MP: 35lbs x 6
40lbs x 6(with spot)
Side Lateral Raise: 15lbs x 8
15lbs x 8
15lbs x 8
one hand bent over delt raise: 20lbs x 8
20lbs x 8
Front raise: 25lbs x 8
25lbs x 8