May improvement na yun bench press ko. Medyo kinakaya ka ang 30lbs load (60lbs total) pero machine gamit ko. Still reading infos and watching videos about 5x5. Complicated din pala kung wala magtuturo.
san ka ba sir? may alam ka ba na personal journal na naka 5x5?
la akong alam na journal dito, usually sa mga article lang ako at sila nag be base... baka may masters natin dito na naka journal ng 5x5 intayin lang natin,... pero so far sa akin sa mga article lang po ako....
^Ako naka 5x5 ngayon, halos kaka start lang, pero hindi yung eksaktong nasa link na binigay ko sayo ah, siyempre tweaked ko na din personally.
Thanks! Ilang weeks ka na naka 5x5? Mas mabilis ba ang progress? I'll read your journal from page1. :-D
Actually this year ako nagstart kaya lang yung 4 days split 5x5 ang ginagawa ko before at may mga dagdag na isolation exercises pa, this past few weeks palang ako nag 3 day whole body kailangan ko kasi na mas less yung workout days. Pero parang sa pakiramdam ko mas ok to.
^yap, nasaba ko nga yun journal mo at napansin ko nga na madami na dagdag. Keep posting sa progress mo with the 5x5. Thanks.
ON gold standard nga pala yun whey ko. Kaw ba? Ano ba ma recommend mo na mas mura?Accomplishment for me:
1. I was able to do 3 set of dips last night, dati hindi ko kaya kasi mahina yun arms ko, just tried then nagulat pa ko na kaya ko na.
2. I also tried pull-up at naka 2 ako. Hehe.
Last night nag decide ako isama na yun tricept ko sa chest. Then yun bicept ko isasama ko na sa back para maging 3days yun rest ko. Currently kasi 5days ang workout, 1 body part per day (chest, back, shoulder, arms, and legs)
May tanong ako mga masters, ano ba mad okay pagsamahin? Chest+tricept then back+bicept or chest+bicept then back+tricept
Confusing kasi yun mga natatanong ko same ang reason nila (na pag nag chest ka may tama na sa tricept) kaya magkasama na. Yun iba naman pag mag chest ka may tama na ang tricept kaya bicept na ang i-combine, sa ibang araw na lang ang tricept.
Chest and triceps and back biceps bro. Basta hindi pwede pagsamahin ang mga major muscles like chest,back, and legs. for me cinoconsidered ko kasi ang shoulder as major kasi madaming akong workout dito.
yeah chest/triceps ka, dahil pg chest day andun din ang dips, dips targets your triceps.
back exercises are pull exercises, whenever you pull, you use your biceps. sa chest exercises naman lahat push. same din sa shoulder, lahat din push like military press,push press or overhead press so triceps din natatarget. pag nag legs ka biceps n lng sama mo.
Chest and bicep yesterday, back excercise this morning:
1. Pull-ups
2. Lateral pull down
3. Close grip pull down
4. Barbell bent over row
5. Dumbbell row
Then Im doing swiss ball crunch daily. Tapos na ang holiday hangover, tuloy-tuloy na ulit. :-D
Still far from my goal but I'm starting to enjoy the fruit of my hard work :yahoo:
Na-suggest nung trainor sa gym na mag bulk muna ko, from kain, lumamon daw ako.. haha..
Kaya eto pinipilit kumain ng marami, from 60kg to about 63kg na, at tuloy-tuloy sa pagbuhat.
Pero lumalaki din ang tyan.. :arghh:
Trying to read articles/posts about bulking, pero di ko pa din alam gagawin.
Parang I was instructed to go somewhere na wala ako idea kung saan yun.
Pano ba magpa bulk? Ano yun mga dapat at hindi dapat gawin/kainin.
Ano yun clean bulking?
Daming tanong :huh, need help mga sir
sa pagkakaalam ko sir onti onti lang pag add ng calories pag bulking para makapagadjust yung katawan.. and para di mangyari sayo ung nangyari sakin hini blood.. i over did it..haha.. good luck sa bulking sir wait natin mga masters dito..
sa pagkakaalam ko sir onti onti lang pag add ng calories pag bulking para makapagadjust yung katawan.. and para di mangyari sayo ung nangyari sakin hini blood.. i over did it..haha.. good luck sa bulking sir wait natin mga masters dito..
Guys Help Need.
Looking at my progress photos, medyo konti lang improvement. 1.5 years na ko nagbubuhat. Any suggestions?
This is my current program. Every morning 6:00-6:45am
Tuesday - Chest
inclined barbell bench press - 60lbs x 6 reps x 4 sets
inclined barbell bench press - 50lbs x 6 reps x 4 sets
cable crossover - 100lbs x 6 reps x 4 sets
inclined dumbbell fly - 50lbs x 6 reps x 4 sets
Wednesday - Back
pull-ups - body weight x 3-5 reps x 4 sets
barbell bent-over row - 80lbs x 6 reps x 4 sets
dead lift - 110lbs x 6 reps x 4 sets
lat pulldown - 120lbs x 6 reps x 4 sets
one arm dumbbell row - 55lbe x 6 reps x 4 sets
Thursday - Shoulder
dumbbell shoulder press - 35lbs x 6 reps x 4 sets
bar upright row - 70lbs x 6 reps x 4 sets
machine shoulder press - x 6 reps x 4 sets
shrug - 80lbs x 6 reps x 4 sets
Friday - Legs
back squat
machine leg extension
machine leg curl
machine leg press
Then pag may time sa gabi (once a week)
20 minutes treadmill run then Arms (biceps and triceps)
*** As of Oct 2013, 1.5 years of lifting weights ***
Nice progress pa rin bro, this time try to track down your macros ( and consider it's micro ) nutrients.
Take high protein beyond your grams per bodyweight , fats and carbs.. wag ka na mag cups cups of rice. Try doing a precise measurements of what you are eating to get things in precision.
Like measure everything what you eat and know it's nutritional data.
Then after a couple of months, alam mo na kung ilan ang timbang ng bawat kakainin mo dahil memorize mo na.
Mas makakamura ka kung magbabaon ka, ikaw mismo mamimili ng pagkain mo.
Another year doing it, you'll see gainz whether you are bulking or cutting
Thanks bro. Actually tina-try ko yan. Di din pala madaling gawin.
Based sa calculator sa net, 1,898/day ang goal requirement. Height ko ay 5' 5.5'' then ang weight ay 141lbs.
Di pa ko nagme-measure ng mga kinakain ko, basta as much as possible yun mga height in protein.
May eggs din ako 5pcs per day pero 3-4 days a week ko lang nagagawa.
Pagaralan ko ulit yun sa macro then i-try ko, this time mas seryoso.
How about sa WO program ko? okay lang ba or may kelangan ako baguhin?
Comments
Bench press
Inclined bench press
Cable crossover
Inclined dumbbell fly
Machine chest fly
Dumbbell pullover
May improvement na yun bench press ko. Medyo kinakaya ka ang 30lbs load (60lbs total) pero machine gamit ko. Still reading infos and watching videos about 5x5. Complicated din pala kung wala magtuturo.
la akong alam na journal dito, usually sa mga article lang ako at sila nag be base... baka may masters natin dito na naka journal ng 5x5 intayin lang natin,... pero so far sa akin sa mga article lang po ako....
Thanks! Ilang weeks ka na naka 5x5? Mas mabilis ba ang progress? I'll read your journal from page1. :-D
honga,
tried and tested lol
Barbell bent-over row
Close grip pulldown
Dumbbell bent-over row
Lateral pulldown
Cable straight arm pulldown
+ leg raise, ab crunch machine and sit-ups. Mga 1.5hrs yata ako nag gym.
Ubos na din whey protein ko. Wala pa budget.
Actually this year ako nagstart kaya lang yung 4 days split 5x5 ang ginagawa ko before at may mga dagdag na isolation exercises pa, this past few weeks palang ako nag 3 day whole body kailangan ko kasi na mas less yung workout days. Pero parang sa pakiramdam ko mas ok to.
Anong whey pala gamit mo?
ON gold standard nga pala yun whey ko. Kaw ba? Ano ba ma recommend mo na mas mura?Accomplishment for me:
1. I was able to do 3 set of dips last night, dati hindi ko kaya kasi mahina yun arms ko, just tried then nagulat pa ko na kaya ko na.
2. I also tried pull-up at naka 2 ako. Hehe.
thanks kambi
May tanong ako mga masters, ano ba mad okay pagsamahin? Chest+tricept then back+bicept or chest+bicept then back+tricept
Confusing kasi yun mga natatanong ko same ang reason nila (na pag nag chest ka may tama na sa tricept) kaya magkasama na. Yun iba naman pag mag chest ka may tama na ang tricept kaya bicept na ang i-combine, sa ibang araw na lang ang tricept.
back exercises are pull exercises, whenever you pull, you use your biceps. sa chest exercises naman lahat push. same din sa shoulder, lahat din push like military press,push press or overhead press so triceps din natatarget. pag nag legs ka biceps n lng sama mo.
Happy New Year to all
1. Pull-ups
2. Lateral pull down
3. Close grip pull down
4. Barbell bent over row
5. Dumbbell row
Then Im doing swiss ball crunch daily. Tapos na ang holiday hangover, tuloy-tuloy na ulit. :-D
Na-suggest nung trainor sa gym na mag bulk muna ko, from kain, lumamon daw ako.. haha..
Kaya eto pinipilit kumain ng marami, from 60kg to about 63kg na, at tuloy-tuloy sa pagbuhat.
Pero lumalaki din ang tyan.. :arghh:
Trying to read articles/posts about bulking, pero di ko pa din alam gagawin.
Parang I was instructed to go somewhere na wala ako idea kung saan yun.
Pano ba magpa bulk? Ano yun mga dapat at hindi dapat gawin/kainin.
Ano yun clean bulking?
Daming tanong :huh, need help mga sir
naku hirap pag high blood, dami bawal kainin.
Pero medyo mabagal na progress ko lately. Any suggestion?
May 12, 2012
May 18, 2013
kitang kita sa arms at shoulder,
iwan lang sa chest(pareho tayo
Thanks! I just checked your journal, mas malakas ka mag bench kesa sakin.. kainggit.. hehe.
Looking at my progress photos, medyo konti lang improvement. 1.5 years na ko nagbubuhat. Any suggestions?
This is my current program. Every morning 6:00-6:45am
Tuesday - Chest
inclined barbell bench press - 60lbs x 6 reps x 4 sets
inclined barbell bench press - 50lbs x 6 reps x 4 sets
cable crossover - 100lbs x 6 reps x 4 sets
inclined dumbbell fly - 50lbs x 6 reps x 4 sets
Wednesday - Back
pull-ups - body weight x 3-5 reps x 4 sets
barbell bent-over row - 80lbs x 6 reps x 4 sets
dead lift - 110lbs x 6 reps x 4 sets
lat pulldown - 120lbs x 6 reps x 4 sets
one arm dumbbell row - 55lbe x 6 reps x 4 sets
Thursday - Shoulder
dumbbell shoulder press - 35lbs x 6 reps x 4 sets
bar upright row - 70lbs x 6 reps x 4 sets
machine shoulder press - x 6 reps x 4 sets
shrug - 80lbs x 6 reps x 4 sets
Friday - Legs
back squat
machine leg extension
machine leg curl
machine leg press
Then pag may time sa gabi (once a week)
20 minutes treadmill run then Arms (biceps and triceps)
*** As of Oct 2013, 1.5 years of lifting weights ***
Take high protein beyond your grams per bodyweight , fats and carbs.. wag ka na mag cups cups of rice. Try doing a precise measurements of what you are eating to get things in precision.
Like measure everything what you eat and know it's nutritional data.
Then after a couple of months, alam mo na kung ilan ang timbang ng bawat kakainin mo dahil memorize mo na.
Mas makakamura ka kung magbabaon ka, ikaw mismo mamimili ng pagkain mo.
Another year doing it, you'll see gainz whether you are bulking or cutting
Based sa calculator sa net, 1,898/day ang goal requirement. Height ko ay 5' 5.5'' then ang weight ay 141lbs.
Di pa ko nagme-measure ng mga kinakain ko, basta as much as possible yun mga height in protein.
May eggs din ako 5pcs per day pero 3-4 days a week ko lang nagagawa.
Pagaralan ko ulit yun sa macro then i-try ko, this time mas seryoso.
How about sa WO program ko? okay lang ba or may kelangan ako baguhin?
Ano pala yung weight mo doon sa pic na "May 18, 2013"
Dipende kasi yan sa program at diet mo. Search all the available here on workout routine and diet setup.. kung ano yung makakapasok sa lifestyle mo
remember, if you want gainz, you'll find a way and learn it.