journey to gain muscle and strength

I'm Paul, 18yrs old. 2 years na po ako ngbubuhat and no serious progress. when i saw this site nag sign up po agad ako and posted my problem. nakakatuwa po kasi andami po agad ngbigay ng advice skin. one of them suggested that i try the 5x5 program for me to gain strength first. before i start this program i decided to make my journal and update this every month.

eto po ako as of.(may 24, 2012)

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Comments

  • monching11monching11 Posts: 7,273
    Goodluck with your goals and as long as you execute the plan laid out for you mostly by our fellow members you'll gain progress in time!
  • rotrot78rotrot78 Posts: 1,147
    always motivated! keep it up!!
  • HawkEye02HawkEye02 Posts: 454
    thanks guys! tanong lng po should i eat more or maintain my current diet?
    typical 3 main meals po ako with rice, meat and veggies then kaunting merienda pag nagutom.
    and possible po ba maging ripped sa 5x5 or strength lng po tlga muna sya? thanks :]
  • Mighty_OakMighty_Oak Posts: 3,940
    You should be in a calorie surplus if you're goal is to bulk up. The program won't dictate much if you'll be ripped or not, it's in your diet and nutrition. But don't expect to be ripped if you'll be in a cal surplus.
  • daltonkamotedaltonkamote Posts: 3,629
    cutting = calorie deficit. bulking = calorie surplus.
  • HawkEye02HawkEye02 Posts: 454
    thank you sir oak and sir dalton. focus muna ako sa strength and building mass and strive from 154lbs to 160-165 before i cut. haha gusto ko po lumapad pero ripped parang thiago silva ng ufc. hehehe
  • NiceTry333NiceTry333 Posts: 326
    lamon lang ng lamon para lumaki pero dapat clean living tapos lift heavy tapos clean diet na :D
  • HawkEye02HawkEye02 Posts: 454
    done my first workout on my first week doing 5x5 yesterday.

    squats 5x5

    bench 5x5

    rows 5x5

    nung una i doubted this workout kasi it is only composed of 3 exercises pero ngaun paggising ko haha! ang sakit ng buong katawan ko. itutuloy-tuloy ko na tong workout na toh. :]

    by the way mga masters ano sa tingin nyo body type ko? ecto, endo, or meso?
  • ProlevelzProlevelz Posts: 1,162
    wag mo ng pansinin ang body type mo - ma co concious ka lang - tuloy mo lang yung goal mo sir... and hahanap-hanapin mo na yang sakit ng katawan mo kung masasanay kana...
  • HawkEye02HawkEye02 Posts: 454
    update:

    kakatapos ko lng magenroll, 3rd yr BSIT. nakuha ko na din yung schedule ko for the first semester. binago ko po yung schedule ng workout ko and it looks like this:

    Tuesday: 5x5
    Wed: OFF
    Thurs: 5x5
    Friday: OFF
    Sat: muay thai
    Sunday: 5x5
    Monday: OFF

    ok lng po ba yung schedule ko? or gawin ko pong sat: muay in the morning then 5x5 in the evening?.

    nagugustuhan ko na po yung 5x5 program i can feel all my bodyparts working on each session. thanks mga masters! :]
  • HawkEye02HawkEye02 Posts: 454
    update ko lang po:

    after 2 weeks sinunod ko yung instruction dun sa SL 5x5 journal na kuhanin timbang ko and body fat percentage may improvement naman po. :]
    i computed my body fat % @Livestrong.com

    before i started the program stats:

    Body weight:150lbs
    Body fat: 15%

    After 2 weeks of 5x5:

    Body weight:154lbs
    Body fat: 14.7%

  • Mighty_OakMighty_Oak Posts: 3,940
    ^Gaining weight yet dropping BF%. GJ!

    Di gaya nung iba dito tanong na tanong sabay kokontra kaya ayun payatot pa din! hehehe
  • StannisStannis Posts: 1,377
    Seriously? Hahaha
  • Mighty_OakMighty_Oak Posts: 3,940
    ^Nyahahaha!
  • HawkEye02HawkEye02 Posts: 454
    Mighty_Oak wrote:
    ^Gaining weight yet dropping BF%. GJ!

    Di gaya nung iba dito tanong na tanong sabay kokontra kaya ayun payatot pa din! hehehe

    thanks sir mighty! :D
    i'm gaining strength na din after 2 weeks pa lang i'm really enjoying doing 5x5 na! rep point for you sir!

    normal lang po ba yung 2lbs per week?
    may nabasa kasi ako na pag magbulk 1lb per week lang, or water weight lang kaya yung another 1lb?
  • Mighty_OakMighty_Oak Posts: 3,940
    1-2lbs/week ang normal weight gain and yes combination ng muscle, fats and water. Just continue with the program and you'll see your body's full potential once you start hauling some serious weight!
  • StannisStannis Posts: 1,377
    Wag kang gumaya sakin, palpak yung bulk. Hahaha. Taba ko. Mentally taxing pag mali lalo na kung average ka lang dati haha
  • HawkEye02HawkEye02 Posts: 454
    thanks guys! update ko ulit kayo after 2 weeks.
    @stannis oo sir naranasan kong maging sobrang taba then mali din yung diet ko nung nagpapayat talagang naging patpatin naman kaya ngayon careful ako sa diet ko. gusto ko ng transformation! :D
  • DSmallDivideDSmallDivide Posts: 4,565
    Stannis wrote:
    Seriously? Hahaha

    Wahahaha! Sapul! 4sjs0i.jpg
  • HawkEye02HawkEye02 Posts: 454
    guys worried lang ako, third week ko na doing SL 5x5 and pabigat na ng pabigat yung binubuhat. wala kasing power rack/squat rack sa gym ko only smith machine. aminado ako mas ramdam ko yung workout kapag free weight squat kaso for the following weeks i think ndi ko na kayang i mano-manong buhatin yung barbell from the ground to my back when doing squat at mukang sa smith machine ako babagsak. any suggestions mga masters?
  • DSmallDivideDSmallDivide Posts: 4,565
    Hmmm... problema nga yan, wla ka bang ibang gym na pwede pag workoutan na may squat rack at least?
  • HawkEye02HawkEye02 Posts: 454
    Hmmm... problema nga yan, wla ka bang ibang gym na pwede pag workoutan na may squat rack at least?

    thanks sir for the quick reply,

    yung gym ko po kasi ngayon yung pinaka malapit sa amin, and when it comes to leg training they only offer machines. yung ibang gym na alam ko sobrang malayo naman and i nakakapunta lang ako doon kapag may overnight sa tropa.
  • jaffjaff Posts: 42
    Reading your post and the comments from the experts makes me more motivated.Na iintriga ako sa 5X5 na yan.parang gusto ko ding subukan hehe.good luck sa goal sir!
  • HawkEye02HawkEye02 Posts: 454
    thanks sir.
    effective tlga sir 5x5 give it a try. :]
  • ProlevelzProlevelz Posts: 1,162
    @ Hawkeye...
    talagang mahirap yan pag walang Squat Rack... nahihirapan nga ako e na meron squat rack lalo na pag 3rd set ko na....
  • HawkEye02HawkEye02 Posts: 454
    ^ yun nga sir eh. try ko next week maghanap ng bagong gym na may rack.
  • HawkEye02HawkEye02 Posts: 454
    update:

    2nd workout 3rd week of 5x5. so far so good dami na nakakapansin sa school gumaganda na daw katawan ko sabi ng mga schoolmates specialy girls. yeah!

    eto po buhat ko kanina:

    squat- 90lbs

    overhead press- 70lbs

    deadlift- 120lbs

    lat pulls- 100lbs (tuwing deadlift day i add sets of lat pulls in my workout)

    guys tanong lang sa standing press nakumpleto ko naman yung 5x5 kaso hirap ako sa 4th to 5th set
    mejo pangit form, sa tingin nyo po sa next standing press ko should i repeat the weight lifted na 70lbs para mas maayos ko yung form or derecho lang ako mag add ng weight?
  • donbuhdonbuh Posts: 3,164
    just be careful in SMP, watchout your form, your lower back and your str..listen to your body also...
  • HawkEye02HawkEye02 Posts: 454
    donbuh wrote:
    just be careful in SMP, watchout your form, your lower back and your str..listen to your body also...

    thanks sir for the advice! maybe ulitin ko muna weight sa SMP siguraduhin ko munang comfortbale na ako before adding weight baka mainjured pa ako.. ahaha
  • HawkEye02HawkEye02 Posts: 454
    update:

    june 23, 2012
    finished 3rd week of 5x5. lift stats:

    BBP - 100lbs

    squats - 100lbs

    rows - 90lbs

    dead hang - 2 mins

    guys help, kinabukasan after ng workout na yan at hanggang ngayon i can feel pain in my left shoulder and i don't know what exercise caused this.

    this tuesday is my overhead press and deadlift day. i'm worried sa left

    shoulder ko baka mag snap nlng. really need advice masters.
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