BADASS in the MAKING

HOW BAD DO YOU WANT IT

Hi! :biggrin:

Unang beses ako nakapasok sa gym noong college ako. nagkayayaan mga kaklase kaya sinama ako.
MWF buhat namin nun at lahat ng equipments dapat magamit ko para effective, yun ang mindset ko dati.
Hanggang dumating sa week 3 sa gym na ako nalang pala pumupunta sa gym, at dun ko naranasan na pagtawanan kasi nag squat ako sa smith machine pero walang weight tapos hirap na hirap ako...nakikita ko sa salamin na may dalawang lalaki na inaasar ako.
Ayun hindi nako bumalik mag buhat kasi nahihiya nako, pakiramdam ko nun hindi ka pwede sa gym pag mahina kapa kaya tumigil nako.

Tapos nung pagka-graduate ko ng college at wala pako nahahanap na trabaho, yung mga tropa ko naman sa basketball court ang mga nagkayayaan ng buhat pag gabi. Bale basketball sa umaga at tanghali tapos gym naman sa gabi. Ganun uli pag napunta kami ng gym, lahat ng machine sa upperbody ginagamit ko walang lower kasi gusto ko lang chest at arms. Tapos yun dumating nanaman sa lahat tinamad na at ako nalng uli nagbubuhat, tumagal din yun ng isang buwan pero walang progress sa lakas, sa itsura konti.
Tapos tumigil narin ako nung nakahanap nako ng trabaho.

Nung nakapasok nako sa trabaho, dun ako naging desido na baguhin sarili ko...kaya gumawa ako nun ng DB na semento tapos bumili ako ng pullup bar sa kinakabit sa pinto, tapos push ups, DB squat basta kung anu pwede gawin... tapos yun may nakakapansin na lumalaki daw ako ( pero syempre payat parin talaga ). Dun kona naisipan na bumalik sa gym at yun nahanap ko yung sa Lena gym at kasabay nun nahanap ko tong Pinoybodybuilding.com nung naghahanap ako nga mga dapat gawin sa gym.

Nilabanan ko talaga hiya ko pagpumapasok sa gym kasi naman ang payat ko talaga nun. Hanggang nasanay nako na walang pakialaman sa loob ng gym, basta mageensayo ako.

2011 - Skinny
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2012 - Eto yung nagbubuhat nako sa sa gym
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2013 - Payatot parin!
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2014 - Hindi uso ang abs  :biggrin:
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2015 - Medyo lumakas at gumanda narin konti katawan, pero malayo pa sa pagiging BADASS!
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2016
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Comments

  • lagyan mupa ng details tong journal mo like pictures and mga goals mu kung anu gustu mu mangyare haha.. gawa ka ng training log gwin mong parang dear diary... hehehe :angry:
  • DregPittDregPitt Posts: 987
    welcome!
  • luchi_bieluchi_bie Posts: 238
    Astig ng headline mo bro! Welcome.
  • BraSoBraSo Posts: 785
    agree with predator... log your current workout days (exercises, sets, reps), nutrition, etc. etc.

    mahirap makapag bigay nang payo ang mga masters dito kung walang mapag babasehan na current program mo.

    welcome to pbb
  • CoreCore Posts: 2,509
    Welcome to PBB...
  • dimzon03dimzon03 Posts: 1,552
    salamat po sa mga welcome greetings...cge po ayusing ko po yung details ng program ko po.
  • dimzon03dimzon03 Posts: 1,552
    Eto po bago ko pong program.1week ko palang po ginagawa yan.

    day 1- Chest, Biceps (12reps,5 sets)
    day 2- Shoulder, Traps (12reps,5 sets)
    day 3- Rest
    day 4- Rest
    day 5- Back, Triceps (12reps,5 sets)
    day 6- Legs, Abs (12reps,5 sets)
    day 7- Rest

    CHEST
    Incline BB Bench Press - 80lbs
    Decline BB Bench Press - 80lbs
    Incline DB Bench Press - 30lbs each hand
    Machine Seated Chest Press - 125lbs

    BICEPS
    Standing BB Curls - 30lbs
    Cable Wire Standing Curls - 40lbs
    Alternate DB Curls - 20lbs each hand

    SHOULDER
    Arnold Shoulder Press - 20lbs each hand
    Machine Shoulder Press - 100lbs
    Cable Wire Upright Row - 70lbs
    Rear Lateral Raise - 20lbs each hand
    Side Lateral Raise - 20lbs each hand
    Front Lateral Raise - 20lbs each hand

    TRAPS
    Standing DB Shrugs - 30lbs each hand

    BACK
    Pull Ups(own weight) - 5reps, 3sets
    Lat Pull Down - 70lbs
    Machine Rows - 80lbs
    Deadlifts - 60lbs

    TRICEPS
    Overhead Tricep Extentions - 30lbs
    Tricep Kickbacks - 15lbs each hand
    Tricep Pushdown - 60lbs

    LEGS
    DB Squats - 30lbs each hand
    Seated Legs Curls - 60lbs
    Seated Calf Raises - 50lbs

    ABS
    Decline Ab Crunch
  • donbuhdonbuh Posts: 3,164
    san galing training mo??
  • dimzon03dimzon03 Posts: 1,552
    donbuh wrote:
    san galing training mo??

    sa internet lang po...4day split po yata yung tawag dyan..
    may mali po ba? sir donbuh?bkit konti lang pumapansin sa thread ko? nakakalungkot=(
  • hilaw na itlog mag kaka salmonela ka pa nyan boss. wag mong gayahin si rocky balboa. mag scramble ka nalang ng 6 na eggwhites, mas mainam pa, kesa sa isa. isa lang un.
  • Mighty_OakMighty_Oak Posts: 3,940
    Masyadong madmi yung split mo at bakit DB squats? Saka walang DL at MP?

    Basic strength program ka muna since bago ka pa lang like 5x5 or Starting Strength.
  • dimzon03dimzon03 Posts: 1,552
    hilaw na itlog mag kaka salmonela ka pa nyan boss. wag mong gayahin si rocky balboa. mag scramble ka nalang ng 6 na eggwhites, mas mainam pa, kesa sa isa. isa lang un.

    salamat sir dalton...may ang reply din=(
    cge po hindi kona gagawin yung hilaw na itlog iinumin...salamt sir!
    Mighty_Oak wrote:
    Masyadong madmi yung split mo at bakit DB squats? Saka walang DL at MP?

    Basic strength program ka muna since bago ka pa lang like 5x5 or Starting Strength.

    Sir mighty paxenxa napo pero ano po yung MP?
    at yung squat racks po samin sira po kaya dumbbell lang po gamit ko... at opo idadagdag ko po yung Deadlifts...at sir pano pong madaming split?
    pasensya napo sa mga tanong ko:blush:
  • mp = military press
    dls = deadlift
    bp = bench press
    and squat yan ang mga compound lifts na makakatulong para lumakas ka. ok naman aim mo is to gain weight and mass. so wala kang magiging prob sa pag lakas since kakain ka ng tama. i assume ah.
  • dimzon03dimzon03 Posts: 1,552
    mp = military press
    dls = deadlift
    bp = bench press
    and squat yan ang mga compound lifts na makakatulong para lumakas ka. ok naman aim mo is to gain weight and mass. so wala kang magiging prob sa pag lakas since kakain ka ng tama. i assume ah.

    ahhh...military press pala yun...
    opo isasama ko po yan pati yung deadlifts
    at pag naayos napo yung squat rack po samin...sisipagan ko po
    sir salamat ulit...

    pati kay sir mighty salamat po...
  • Mighty_OakMighty_Oak Posts: 3,940
    Google Bill Star 5x5 or Starting Strength, yung simple muna since nag start ka pa lang naman.
  • dimzon03dimzon03 Posts: 1,552
    Mighty_Oak wrote:
    Google Bill Star 5x5 or Starting Strength, yung simple muna since nag start ka pa lang naman.

    sir eto po ba yung sinasabi nyo po?tama po ba?

    The Bill Starr Strength Factor Routine
    Monday (Heavy Day)
    Back Squats: 5 x 5 ramping to limit
    Bench Press: 5 x 5 ramping to limit
    Deadlifts: 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit
    Incline Dumbbell Press: 2 x 20
    Calf Raises: 3 x 30



    Wednesday (Light Day)
    Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit
    Good Mornings: 4 x 10 or Stiff-Leg Deadlifts: 4 x 10
    Standing Overhead Press: 5 x 5 ramping to limit
    Dips: When you can do 20 reps, start adding weight and drop the reps back to 8
    Curls: 3 x 15



    Friday (Medium Day)
    Back Squats: 5 x 5 using 20 lbs less than Monday
    Incline Bench Press: 5 x 5 ramping to limit
    Shrugs: 5 x 5 ramping to limit or Clean High Pulls 5 x 5 ramping to limit
    Straight Arm Pullovers: 2 x 20
    Chins: 4 sets to failure
  • dimzon03dimzon03 Posts: 1,552
    mga master...
    share ko lang po...last week po i perform yung deadlifts( tama naman po yung form ko kasi i google it )...pero may sumita sakin dalawa na malaki katawan dun sa gym samin...
    mali daw ginagawa ko kasi wala daw tama sa muscle yun...
    may tinuro cla sakin na form ng deadlifts( straight yung binti ) na ginagawa nila,
    tama po ba yung tinuro nila o i stick sa original?:huh
  • miguelmiguel Posts: 895
    ^ganto ba yun bro?
    http://www.exrx.net/WeightExercises/ErectorSpinae/BBStiffLegDeadlift.html

    baka stiff leg deadlifts yung tinuro nila sayo
  • dimzon03dimzon03 Posts: 1,552
    miguel wrote:
    ^ganto ba yun bro?
    http://www.exrx.net/WeightExercises/ErectorSpinae/BBStiffLegDeadlift.html

    baka stiff leg deadlifts yung tinuro nila sayo

    hindi ko makita yung link na post mo...naka-block d2 sa office...
    pero search ko yan stiff leg deadlifts...?thnks bro:sport:@ miguel
    tama ka,stiff legged deadlifts nga un...


    mga master ano po ba da best na deadlifts...kasi nkita ko sa google dami klase...
    may SUMO, ROMANIAN, Stiff legged? anu po ba da best?:huh
  • It's not exactly what is the "best" style of DLs as they address different weakpoints and also different muscle groups. While all of them hits core stabilizer muscles, SLDL and Romanian DLs focuses more on the lower back, glutes and hams. while Conventional and Sumo DLs focuses more on the upper back, traps, quads and a bit of glutes as well plus Conventional and Sumo allows to carry more loads compared to SLDL and romanian.

    I would argue dun sa nagsabi sayo na "walang tama sa muscles" ang conventional DLs using a heavy load. kasi the heavier the load obviously, the more muscles you will need to recruit to complete the movement.
  • allen101allen101 Posts: 5,102
    dimzon03 wrote:
    mga master...
    share ko lang po...last week po i perform yung deadlifts( tama naman po yung form ko kasi i google it )...pero may sumita sakin dalawa na malaki katawan dun sa gym samin...
    mali daw ginagawa ko kasi wala daw tama sa muscle yun...
    may tinuro cla sakin na form ng deadlifts( straight yung binti ) na ginagawa nila,
    tama po ba yung tinuro nila o i stick sa original?:huh

    Haaaaaay nako.... same case with Red.
    Yan na naman yang DL issue. Check mo journal ni Red mas istorya dun bout jan.
  • dimzon03dimzon03 Posts: 1,552
    It's not exactly what is the "best" style of DLs as they address different weakpoints and also different muscle groups. While all of them hits core stabilizer muscles, SLDL and Romanian DLs focuses more on the lower back, glutes and hams. while Conventional and Sumo DLs focuses more on the upper back, traps, quads and a bit of glutes as well plus Conventional and Sumo allows to carry more loads compared to SLDL and romanian.

    I would argue dun sa nagsabi sayo na "walang tama sa muscles" ang conventional DLs using a heavy load. kasi the heavier the load obviously, the more muscles you will need to recruit to complete the movement.

    sir DS...salamat po for info.
    at opo,hindi rin po ako naniniwala na walng tama sa muscle yung conventional DLs...
    kasi pag tapos po ng bawat set ko...ramdam ko yung pagka-banat ng mga muscle ko...sarap!Haaaaaay nako.... same case with Red.
    Yan na naman yang DL issue. Check mo journal ni Red mas istorya dun bout jan.
    [/quote]


    ah opo sir...binasa ko na...hehehe
    wag kayo alala sir allen, hindi ako papa-apekto sa mga tao sa gym...
  • dimzon03dimzon03 Posts: 1,552
    Progress pictures ko po...pero sana nga po may progress sa paningin nyo po...:bananalift:

    345n77d.jpg
    28sq1rd.jpg
  • milksworthmilksworth Posts: 3,130
    ^ are you cutting?
  • dimzon03dimzon03 Posts: 1,552
    milksworth wrote:
    ^ are you cutting?

    hindi po sir milk...gusto ko nga po mag bulk hanggang 65kg.
    yung hindi pa po ako nag-WO 48kg lang po ako after 2 months naman po nung
    Home WO po(push-up,dumbells exercise at kain madami) naging 52kg napo.
    pero after 1 month po...52.4kg lang po ako,hindi napo kasi ako nakakakain ng maayos dahil sa trabaho kya pag gabi po dun lang po ako nakakakain ng todo...kaya rin po nag try naq mag protein supplement...

    may advice po ba kayo sir milk?:blush:
  • Hmmm... i'll be honest sir ha may changes na nangyari sa physique that i'm sure though parang dating is you are kinda cutting instead of bulking. but then again maybe my eyes are just deceiving me saka given na ecto ka its no surprise na mabilis ka magsunog ng calories

    i think you should up your calorie intake a bit more than your current intake one thing your should remember, pag nagbabago timbang nagbabago din calorie requirements ng katawan mo if you have become heavier/bigger obviously you'll have to eat further more calories than sa dami ng kinakain mo a week ago nung mas mababa pa timbang mo in order to get bigger pa. :)
  • milksworthmilksworth Posts: 3,130
    ^^ yup gaya ng sabi ni DS kulang pa sa kain! at isa pa baka kulang ka din sa pahinga! napaka importante nung 2 yun if you really want to grow muscles! so ang advice ko lang is to give it more effort pag dating sa pagkain. try to take protein supps like whey+oats or gainer sa oras na kung saan hindi ka nakaka kain ng whole food. pero kapag may time ka na kumain ng whole food eat like theres no tomorrow lol! youll grow, just give it more time!
  • allen101allen101 Posts: 5,102
    Pumayat ka nga noh.. yup tama sila.. eat eat.. and then eat! Hehe
  • dimzon03dimzon03 Posts: 1,552
    @sir DS
    @sir MILK
    @sir ALLEN

    mga sir, salamat po ng marami sa pagkilatis nyo po...susundin ko po yan:flex:
    kaya po pala natigil yung timbang ko sa 52.4kg,dapat po dagdagan ko pa yung kain ko kc po bumigat ako konti...at sa puyat po cguro kaya kulang po sa pahinga...salamt po ulit:squat:
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