Pats' Journal
pats
Posts: 199
A 20 year old boy who someday wants to achieve his dream on competing for a bodybuilding event. If not given the chance or opportunity
I will be striving to do my best to look good, feel good, be good and lastly be healthy
I will be striving to do my best to look good, feel good, be good and lastly be healthy
Comments
Meal 1
Oatmeal
2 Hard Boiled Eggs w/ 1cup white rice
Whey
Meal 2
Spaghetti
Omelette
Meal 3
2pcs Fried Chicken
1cup Rice
Whey
Meal 4
Birthday celebration ni girlfriend kaya sa resto sa moa :yahoo:
ChickenCutlet
Scrambled egg
Beef Bowl
Meal 5 (last meal)
Whey w/ milk cheers
masarap ba "muscletech" brand Sir?
sponsored ka ata e,heheeh
Lahat po ng sets 4 tapos po reps ko daw po 15, 12 , 10 and 8
Monday- REST
Tuesday- CHEST/BICEPS
4 sets including warm up sets
CHEST
Crossovers
DB Flat Bench press
DB Decline Bench press
Close grip push ups (until failure)
BICEPS 4 SETS (15, 12, 10, 8)
Standing Barbell Curl
Seated Barbell Preacher Curl
Concentration
Hammer Curls
Wednesday- BACK/TRICEPS
BACK 4 SETS (15, 12, 10, 8)
Wide Grip Barbell Row
Wide grip Lat Pull Down
One Arm Dumbbell Row
TRICEPS 4 SETS (15, 12, 10, 8)
Tricep Push Downs (Rope)
Single Hand Overhead DB
Skull Crushers
Dips (sa may upuan po banda)
Thursday- SHOULDERS
SHOULDERS 4 SETS (15, 12, 10, 8)
DB Shoulder Press
Upright Barbell Row
Seated DB Side Lateral
DB Shrugs
FRIDAY- REST
SATURDAY- LEGS 4SETS( 15, 12, 10, 8)
Leg press
DB lunge
Leg Extensions
Standing Calf Raise
Thank you po sa pa gwelcome, hope to learn a lot sa mga members po dito
opo masarap po sya yung myobuild lang po problema yung grape nya po may pagka gamot yung lasa sir. Hindi po nakaipon lang po sir
thank you po sir sa pag welcome!
Meal1
Oatmeal
Fried Chicken
Whey
Meal2
Fried Boneless Bangus
Rice
Whey
Meal3
Tapsilog
Pasta
opo! thank you sa pag motivate po sir. Kaya natin to haha :sport:Just finished Back and Triceps
Nagdag dag po ako sa back nag lower back po ako or deadlifts po ba yun? kaso 30 30 lang po nagawa ko kada side po :banghead: haha. 3 Sets lang din nagawa ko po 12 10 8 po yung reps
LAST MEAL FOR THE DAY BEFORE GOING TO BED
WHEY
MILK
:sport:
Thank you po!After a back workout
March 20,2013
thank you po! sobrang nakaka taba ng puso sinabi nyo po haha. Sobrang motivated po ako ngayon ma achieve goal ko po gusto ko din po kasi ma try mag compete. sumosobra na nga po masyado eh to the point na gusto ko na mag drop sa school para lang magbuhat lol hahaha. Sir pa advice po sa mga workouts ko po kung may mali or may maidadagdag pa po para mas maayos ko pa po pag ttraining ko.Shoulder Day
4sets
DB Shoulder Press= 10 15 25 30 lbs 15 12 10 8 reps
Upright Barbell Row +1 plate po kada set d ko po sure yung bigat
Seated DB Side Lateral= 10, 15, 25, 30 lbs 15 12 10 8
DB Shrugs= 25, 30, 35, 40 lbs
Okay po, salamat po sa advice sir allen!
http://www.bodybuilding.com/fun/shortcut-to-size-phase-1-week-1-day-2.html
http://www.bodybuilding.com/fun/shortcut-to-size-phase-1-week-1-day-4.html
http://www.bodybuilding.com/fun/shortcut-to-size-phase-1-week-1-day-5.html
Height: 5'6
Barbell bench : 120
Deadlift: 30 30 per side 60 all in all
Bicep curls: 30
Leg press: 120
Military press: 60
Dumbell bent over rows: 40
Squats: 50 25each side
okay po sir thank you po sa tulong niyo! okay naman po yung program sir?
Sige sir thank you sa tulong nyo!
Did a Back Biceps
here are the stats
Wide Grip pull ups- 4 sets of 10 reps.
Bent T Bar Row- 3 sets 10-15reps Drop set on the final set ( 20,30,40, 20)
Close-Grip Front Lat Pulldown- 3 sets of 10-12 reps Drop set on final set (40,45,50,40)
One-Arm Dumbbell Row-3 sets of 8-12 reps (25,30,35)
Straight-Arm Pulldown (With rope) 5 sets of 15 reps (35 all)
EZ-Bar Curl- 2 strict sets of 12-14 reps (30) 2 cheat sets of 4-6 reps (40)
Incline Dumbbell Curl- 4 sets of 10-12 reps ( 10,15,20,25)
Spider Curl- 2 sets to failure (20)
Hammer Curls- 2 sets to failure ( 20,25)
sa last set po nag ddrop set ako, after ng set na yun babaan ko yung timbang tapos bubuhatin until failure po
okey po ba yung ganon? pero s ibang routine pataas. May mga nabasa kasi ako na halos 1 year yung ginagawa nila pero mali pala kaya po matanong ako. I mean ayoko po mangyari sakin. ( i dont mean mali po yung inyo kuya ha ). hehe. Doing research too lalo na sa names ng routine.
For me okay sya, pero it all depends on the person itself talaga. Kaya sya naging okay sakin kasi, parang nacocontinue nya yung last set mo, kung baga nakapag 12 reps kana sa pinaka mabigat mo tapos nag fail kana pwede mo sya ituloy with a lighter weight til failure to maximize your muscle pump, pero opinion ko lang yun sir ewan ko nlng sa ibang tao wait nalang din tayo sa opinion ng ibang mga members and masters hahaha
thank you sir kopi! oo nga po pero perfect po kasi sakin dahil student po ako haha kaya naisipan ko na ding itry :sport: Goodluck with that sir! yan ba yung napakadaming reps na light weight tapos sa last set mo doon uulitin mo ng pababa yung reps mo?
madami dami yun sir ah goodluck po! :sport: