Finally, 5 people noticed my gains. .4 co-workers at si biyenan. That adds BIG motivation to me. So I guess I should keep my diet and program. Nakakatuwa kasi yung hard work eh nagbubunga na rin. One thing na kailangan ko maalis ang YOSI. .
First time ko ginawa yung Zercher squats.
-Grabe sakit parin ng CALVES ko mula nung winorkout ko siya last week, Wednesday. Nasobrahan yata ng sets in just one exercise. Nangyayari ito pag minsan wala akong disiplina at gusto ko mapabilis paglaki ng calves ko. Nasosobrahan sa exercise. I've been sick for 3days na. Sa sakit ng paa at mga joints ko dahil sa flu. But still nag try parin ako mag weights kahit di maxadong todo yung bigat lalo na sa squat baka bumigay tuhod ko. Ang pinaka goal ko ngayon ay makuha ko yung tamang exercise for my calves kasi nahuhuli sa paglaki. .
Hirap mag gain this month. Twice nagkasakit dahil sa magulong work sched at nawalan din ng appetite. Halos pinipilit kong pagkasyahin sa tiyan ko kahit pakiramdam ko busog ako. Medyo pagaling narin from colds.
Halos pinipilit kong pagkasyahin sa tiyan ko kahit pakiramdam ko busog ako.
Ilang grams ng protein ang kinakain mo ?
Malakas makabusog ang protein. Baka naman sobrang dami ng protein intake mo at konti lang nakakain mong carbs and fats
Try mo muna 100 to 120 grams of protein per day tapos taasan mo yung carbs and fats. Wag ka matakot na mabawasan ang definition ng abs mo. Ang wide lats at big traps ay noticeable kahit nakadamit ka. Ang six-pack abs ay di kita pag may damit
Malakas makabusog ang protein. Baka naman sobrang dami ng protein intake mo at konti lang nakakain mong carbs and fats
Try mo muna 100 to 120 grams of protein per day tapos taasan mo yung carbs and fats. Wag ka matakot na mabawasan ang definition ng abs mo. Ang wide lats at big traps ay noticeable kahit nakadamit ka. Ang six-pack abs ay di kita pag may damit
Di ko pa natra-track kung ilang grams ng protein ang nakakain ko sir. I think sa carbs medyo mataas na. Sa fats not so sure. Sa calories depende sa kaya kong pagkasyahin sa tiyan ko. Medyo bumaba pa nga timbang ko. Nung 3 times a week lang ako nag wowork out nag gain ako ng weight. Pero kasi I needed to train my chest at least twice a week then some isolations, kaya ginawa kong 4 times a week. Minsan kasi hinahanap na ng body part ko ang work out. Sa tingin ko rin kung 4 times a week ako nagwo work out dapat yata kumakain pa ako ng mas marami problema nga lang minsan di ko na kaya i karga sa tiyan ko lahat yon. Any suggestions sir?
Sh** gumaan ako. Di ko alam ano maling ginagawa ko. Sa diet, exercise, o dahil nagkasakit ako. Need help.
First time ko ginawa hip thrusts. At sa tingin ko uulit ulitin ko to. Natatamaan talaga hamstrings and glutes. Medyo masakit nga lang siya gawin. I'll be posting my most recent photos para makita kung my improvement sa size o wala.
Sh** gumaan ako. Di ko alam ano maling ginagawa ko. Sa diet, exercise, o dahil nagkasakit ako. Need help.
First time ko ginawa hip thrusts. At sa tingin ko uulit ulitin ko to. Natatamaan talaga hamstrings and glutes. Medyo masakit nga lang siya gawin. I'll be posting my most recent photos para makita kung my improvement sa size o wala.
Buti ka pa bro gumagaan,ako IF pero same pa rin weight ko,just gaining strength and endurance.Gaano ba kadami. Ang portion ng meal mo?
Buti ka pa bro gumagaan,ako IF pero same pa rin weight ko,just gaining strength and endurance.Gaano ba kadami. Ang portion ng meal mo?
Paggising ko bago pasok madalas 2 boiled eggs kasama yolk, 1 kamote, kung kaya pa minsan dalawa.2 spoons peanut butter. Tapos habang nasa work meron ako sa tumbler ng milk w/ oatmeal iko-consume ko yun ng 4hours. Within 9hours shift ko eto foods ko during breaktime: lumpia fresh or minsan 2 fried lumpia with tofu. Minsan burger with egg or pasta depende sa natripan ko. After few hours 1 1/2 rice ako at ulam which madalas chicken and side dish na gulay pag may available. At minsan diko pa maubos yung rice kapag diko na kaya. Pag out ko ng work kain ako 1 banana, chocolate tapos derecho work-out. After workout 1 glass of milk, (papaya and melon pag Sunday-Monday). Then after 30mins kain ako rice chicken breasts at 1boiled egg. Before matulog 2-4 spoon ng peanut butter. Then sleep. Masyado yata detalyado pero yan ang routine ko.
Sh** gumaan ako. Di ko alam ano maling ginagawa ko. Sa diet, exercise, o dahil nagkasakit ako. Need help.
Don't rely on bodyweight measurement to gauge the success of your fat loss / muscle gain efforts
If you are getting stronger, then you are building muscle mass
Pull Up is a good exercise for gauging muscle gain and fat loss. If you gained weight but maintained or lost some reps, it means your fat gain is faster than muscle gain
Don't rely on bodyweight measurement to gauge the success of your fat loss / muscle gain efforts
If you are getting stronger, then you are building muscle mass
Pull Up is a good exercise for gauging muscle gain and fat loss. If you gained weight but maintained or lost some reps, it means your fat gain is faster than muscle gain
Thanks for the good advice sir. Ectomorph kaya takot mawalan ng ilang lbs sa scale.haha
Nag gain ng konti yung chest, shoulders ko. Very minimal pero at least meron kahit papaano.
Hope makakuha pako ng suggestions kung ano pa dapat kong gawin sa pag gain ng muscle/weight. Any suggestions po sa program, diet, technique? Hopefully this December mas malaki ang improvement dahil maraming pagkain.LOL. Currently, 140lbs weight ko. Bago ako mag buhat nasa 129lbs ako so sa almost 6 months consistency may napala naman. Sana tuloy-tuloy na, di tulad nung dati na patigil-tigil ako. Thanks in advance if there's any suggestions/advice para di ako ma pako sa 140 lbs. Target ko atleast 170lbs.
Comments
For my ears when I lift. . .
For my ears when I lift. . .
Inclined Dumbbell Press: 50lbs each 1x12
60lbs each 2x10, 8 (dropped set no rest to):
40lbs each 1x6 (slow pace)
Machine Flyes: 70lbs 3x8
Cable Flyes( Slow Pace) 30lbs each side 2x8
Triceps Rope Pulldown: 50lbs 3x8 lock and squeeze hard on the top of each rep.
Dumbbell Tri extension: 60lbs 2x10
Seated EZ bar curls: (wide grip) 70lbs 1x8
(neutral grip) 70lbs 1x8
(narrow grip) 60lbs 1x8
Hammer Curls: 30lbs DB: 1x6 each arm
Cool Down: Did static stretching on hit muscles for 10mins
Weight: 140lbs
Military Front Raise: 100lbs 1x10
110lbs 1x6
105lbs 1x4
100lbs 1x6
DB Lat Raises: 25lbs each 1x8
25lbs each 1x6
20lbs each 1x6
DB Front Raise: (left to right, right to left) 20lbs each 2x8
Cable Lat Pulldown: (Wide Grip) 160lbs 1x8
(Neutral Grip) 150lbs 1x6
(Narrow Reverse Grip) 140lbs 1x6
BB back row: 100lbs 1x10
120lbs 2x8
(Slow Pace Exercises)
Romanian Deadlift: 120lbs 1x10
140lbs 2x10
Overhead Tri's Rope Extension: 50lbs 2x10
Weight: 141lbs
Same Diet because it's working. Slow gains.
-4 boiled eggs
-1-2 bananas
-peanut butter
-chicken breasts
-nutella
-oats
-sweet potato
-veggies (pakbet, munggo, cucumber, carrrots, dahon kamote, malunggay, spinach)
-fruits(papaya every sunday-monday, dalandan,)
-fresh lumpia or fried lumpia with tofu(if not available, pasta)
-chocolates
-lunch whatever that's available at pantry madalas chicken
-cheese bars. .pag wala lumpia na lang ulit
-fish oils
Nakabili na ng supplement yung mga kasabayan ko. Ako ala pa.haha. Sa 13th month na lang. Mas kelangan ni baby eh.
Tama bro,family first.being responsible head of the family is priceless!
Thanks par.
Squat: 150lbs 1x10
170lbs 1x6
180lbs 1x4
120lbs 1x8 (slow pace)
Romanian Deadlift: 170lbs 1x10
190lbs 1x8
Sumo Deadlift: 200lbs 1x6
210lbs 1x5
220lbs 1x3
Machine Calf Press: 200lbs (toes pointed inward) 2x10
200lbs (toes forward) 2x8
200lbs (toes pointed outward) 2x8
Superset:
-Wide Grip Cable Bi's Pull -70lbs 1x8
-Neutral Grip -1x8
-Narrow Grip -1x6
-Dips 1x15
Weight 142lbs
Bench Press: 120lbs 1x10
140lbs 1x8
150lbs 1x6
120lbs 1x6 followed immediately by 50lbs Dumbbells 1x6
Cable Flyes: 3x8 followed immediately by inclined 50lbs DBs 1x6
Triceps DB extension: 25lbs 1x10
30lbs 1x8
25lbs 1x8
Triceps Pulldown: 70lbs 3x8
Preacher Curls: wide grip 60lbs 1x8
neutral grip 50lbs 1x8
narrow grip 50lbs 1x8 followed immediately by DBs hammer curls
Weight: 140lbs walang gain. .
Military Front Raise: 100lbs 3x10, 8, 6
DB lat raise: 20lbs 1x10
25lbs 2x8 (immediately hit DB shoulders presses of 40lbs each, 6 reps)
Lat Pulldown: 160lbs 3x8
Cable Rows: 180lbs 3x8,6,6
Slow Paced Exercises:
Cable Biceps Curls: Neutral Grip- 90lbs 2x8
Narrow Grip-80lbs 1x6
Squat: 100lbs 1x10
120lbs 2x10
Weight: 141lbs
May sinat, tinatrangkaso, sipon at ubo. .First time maglaro ng gabi at gabi rin pala naglalaro mga mamaw sa GYM. .
Squat: 140lbs 1x10
160lbs 1x8
140lbs 1x8
Zercher Squat: 120lbs 2x8
Romanian Deadlift: 170lbx 1x10
190lbs 2x8
Sumo Deadlift: 210lbs 1x6
220lbs 2x4
Slow Paced WO:
-Dumbbell Chest Press: 40lbs 3x10
50lbs 2x8,6
Weight: 142lbs
First time ko ginawa yung Zercher squats.
-Grabe sakit parin ng CALVES ko mula nung winorkout ko siya last week, Wednesday. Nasobrahan yata ng sets in just one exercise. Nangyayari ito pag minsan wala akong disiplina at gusto ko mapabilis paglaki ng calves ko. Nasosobrahan sa exercise. I've been sick for 3days na. Sa sakit ng paa at mga joints ko dahil sa flu. But still nag try parin ako mag weights kahit di maxadong todo yung bigat lalo na sa squat baka bumigay tuhod ko. Ang pinaka goal ko ngayon ay makuha ko yung tamang exercise for my calves kasi nahuhuli sa paglaki. .
DB chest press: 50lbs 1x10
60lbs 2x8
Cable Flyes: 3x8
Overhead Triceps Extension: 60lbs 1x10
70lbs 2x8
Dips: 3x12
Superset: (slow paced)
-Squat 120lbs 1x10
-Zercher Squat 120 1x8
-Deadlift 200lbs 1x8
Weight: 140lbs
Hirap mag gain this month. Twice nagkasakit dahil sa magulong work sched at nawalan din ng appetite. Halos pinipilit kong pagkasyahin sa tiyan ko kahit pakiramdam ko busog ako. Medyo pagaling narin from colds.
DB Shoulder Press: 50lbs 1x8
40lbs 2x8
50lbs 1x6
Side Lat Raises: 15lbs 3x8
Dumbbell Rows: 50lbs 1x10
60lbs 2x8
Machine Rear Delt: 3x8
Machine Calves Raises: 100lbs 3x15
Seated Calf Raises: 90lbs 2x8
Squat: 120lbs 3x10
Weight: 140lbs
Ilang grams ng protein ang kinakain mo ?
Malakas makabusog ang protein. Baka naman sobrang dami ng protein intake mo at konti lang nakakain mong carbs and fats
Try mo muna 100 to 120 grams of protein per day tapos taasan mo yung carbs and fats. Wag ka matakot na mabawasan ang definition ng abs mo. Ang wide lats at big traps ay noticeable kahit nakadamit ka. Ang six-pack abs ay di kita pag may damit
Di ko pa natra-track kung ilang grams ng protein ang nakakain ko sir. I think sa carbs medyo mataas na. Sa fats not so sure. Sa calories depende sa kaya kong pagkasyahin sa tiyan ko. Medyo bumaba pa nga timbang ko. Nung 3 times a week lang ako nag wowork out nag gain ako ng weight. Pero kasi I needed to train my chest at least twice a week then some isolations, kaya ginawa kong 4 times a week. Minsan kasi hinahanap na ng body part ko ang work out. Sa tingin ko rin kung 4 times a week ako nagwo work out dapat yata kumakain pa ako ng mas marami problema nga lang minsan di ko na kaya i karga sa tiyan ko lahat yon. Any suggestions sir?
Squat: 120lbs 1x10
160lbs 1x8
140lbs 1x8
Zercher Squat: 120lbs 2x8, 6
Hip Thrusts: 120lbs 1x10
140lbs 1x8
160lbs 1x6
DB chest press: 50lbs 4x10
Weight: 139lbs
Sh** gumaan ako. Di ko alam ano maling ginagawa ko. Sa diet, exercise, o dahil nagkasakit ako. Need help.
First time ko ginawa hip thrusts. At sa tingin ko uulit ulitin ko to. Natatamaan talaga hamstrings and glutes. Medyo masakit nga lang siya gawin. I'll be posting my most recent photos para makita kung my improvement sa size o wala.
Buti ka pa bro gumagaan,ako IF pero same pa rin weight ko,just gaining strength and endurance.Gaano ba kadami. Ang portion ng meal mo?
Paggising ko bago pasok madalas 2 boiled eggs kasama yolk, 1 kamote, kung kaya pa minsan dalawa.2 spoons peanut butter. Tapos habang nasa work meron ako sa tumbler ng milk w/ oatmeal iko-consume ko yun ng 4hours. Within 9hours shift ko eto foods ko during breaktime: lumpia fresh or minsan 2 fried lumpia with tofu. Minsan burger with egg or pasta depende sa natripan ko. After few hours 1 1/2 rice ako at ulam which madalas chicken and side dish na gulay pag may available. At minsan diko pa maubos yung rice kapag diko na kaya. Pag out ko ng work kain ako 1 banana, chocolate tapos derecho work-out. After workout 1 glass of milk, (papaya and melon pag Sunday-Monday). Then after 30mins kain ako rice chicken breasts at 1boiled egg. Before matulog 2-4 spoon ng peanut butter. Then sleep. Masyado yata detalyado pero yan ang routine ko.
Bench Press: 120lbs 1x10
140lbs 2x8
160lbs 1x5
Cable Flyes: 3x8, 6, 6
Dumbbell Tri Extension: 60lbs 3x10
Cable Single Side Tri Pushdown: 3x8, 6, 6
Seated EZ bar Curls: 55lbs 1x10 (wide grip)
60lbs 1x8 (neutral grip)
60lbs 1x6 (narrow grip) superset-
-DB hammer curls 1x5
Seated Calves Raises: 75lbs 3x12
Weight: 141lbs
Okay narin ako. Mejo in good condition narin. Kelangan ko bumawi balik sa goal. GAIN WEIGHT!!
Hanging Leg Raise: 3x20,15,15
Russian Twist: 25lbs plate 3x12,10,10
Squat: 120lbs 1x10
140lbs 1x8
160lbs 1x6
Cable Bicep Curls: 3x10, 8, 6
Weight: 140lbs
Don't rely on bodyweight measurement to gauge the success of your fat loss / muscle gain efforts
If you are getting stronger, then you are building muscle mass
Pull Up is a good exercise for gauging muscle gain and fat loss. If you gained weight but maintained or lost some reps, it means your fat gain is faster than muscle gain
Thanks for the good advice sir. Ectomorph kaya takot mawalan ng ilang lbs sa scale.haha
Military Front Raise: 100lbs 2x10, 8
105lbs 1x6
Cable Singe Side Lat Raise: 3x8 each
Front Lat Pulldown: 3x8
Cable Rows: 3x8,8,6
Weight: 140lbs parin!!!
I usually do it in a short period of time as soon as I can complete the program. Sobra ako mag pawis. Maximum ko 1 hour. Hope tama ginagawa ko.
Squat: 120lbs 1x10
140lbs 1x8
160lbs 1x4 Superset (Zercher) 120lbs 1x8
Hip Thrust: 140lbs 1x10
160lbs 1x10
180lbs 2x8 then DL same weight 1x8
Machine Calves Press: 3x20, 15, 15
Standing Calves Raise: 2x10
Slow Paced Exercise:
DB chest press: 50lbs 1x12
60lbs 4x10, 8, 6,5
Weight: 141lbs
Try mo superset lahat bro,minsan ay gulatin mo muscles mo,yung tipong hingal kabayo ka dahil sa intensity ng workout.
Sige bro. Try ko yan. Diko pa nasusubukan yan sa tinagal tagal ko nang nagbubuhat. Thanks.
BP: 120 lbs 1x12
140lbs 2x10, 8 (DB chest press) 50lbs 1x6
Cable Flyes: 3x10, 8, 8
Single Arm Tri Pushdown: 3x10,8,8 each arm
Preacher Curls: 55lbs wide grip 1x10
55lbs neutral grip 1x8
60lbs neutral grip 1x8 DB hammer curls 1x6
Weight: 140lbs
Nag gain ng konti yung chest, shoulders ko. Very minimal pero at least meron kahit papaano.
Hope makakuha pako ng suggestions kung ano pa dapat kong gawin sa pag gain ng muscle/weight. Any suggestions po sa program, diet, technique? Hopefully this December mas malaki ang improvement dahil maraming pagkain.LOL. Currently, 140lbs weight ko. Bago ako mag buhat nasa 129lbs ako so sa almost 6 months consistency may napala naman. Sana tuloy-tuloy na, di tulad nung dati na patigil-tigil ako. Thanks in advance if there's any suggestions/advice para di ako ma pako sa 140 lbs. Target ko atleast 170lbs.