Salamat,
Kung ganun pala yun sir may kasama din pala konting swerte sa bodybuilding
swerte ka kung mayaman ka madame kang pang bili ng pagkain,supplements at pinaka importante ay magandang GENES na namana mo pa sa ninuno mo, parang mga egoy. ganda mga genes.
Salamat,
Kung ganun pala yun sir may kasama din pala konting swerte sa bodybuilding
swerte ka kung mayaman ka madame kang pang bili ng pagkain,supplements at pinaka importante ay magandang GENES na namana mo pa sa ninuno mo, parang mga egoy. ganda mga genes.
sa egoy talaga eh haha nasa kanila na ang lahat ng magagandang portion sa katawan ahaha ang alam ko kaya sila naging ganun sir dahil sa story na dati slaves sila at dahil doon naging batakan sila solid kaya ayun naging macho nadin lahat ng sumunod sakanila hahaUpdate lang ulit
YESTERDAY MONDAY
CHEST/TRICEPS
Incline Bench press
1warm up set= 50lbs 12reps
1st working set= 70lbs=12reps
2nd working set= 80lbs=10reps
3rd working set= 90= 7 reps failed
1mixed group of drops sets on the incline bech
1st close grip= 50lbs 7reps
2nd medium grip= 50lbs 7reps
3rd wide grip= 50lbs= 7reps
Overhead dumbell extension 4 drop sets until failure
weights are:
40lbs, 35lbs, 30 and 25
Also did abs 3 sets all in all
Crunches til failure
Leg raise til failure
Decline reverse crunch til failure.TUESDAY
BACK/BICEPS
Lat Pullups
1st set= 3reps
2nd set= 3reps
3rd set= 3 reps
4th set= 3reps
ang hina ko din sa pullups
Bent T bar Row w/drop set
1st set= 30lbs 15 reps
2nd set= 35lbs 15 reps
3rd set= 40lbs 12 reps
4th set= 30lbs til failure
Close Grip Front Lat Pull down w/ drop set
1st set= 40lbs 12 reps
2nd set= 45lbs 12 reps
3rd set= 55lbs 10 reps
4th set= 35lbs til failure
One arm dumbell row
1st set= 25lbs 12 reps
2nd set= 35lbs 12 reps
3rd set= 40lbs 12 reps
Straight arm pulldown with rope
5 sets of 45lbs until 15 reps all
BICEPS
Bicep Curl
2 sets of 50lbs until 5 reps
2 sets of 20lbs until 14 reps
Will be changing my journal sa gawa gawa ko lang, but still going to confuse my muscles and shock them everywork out. [/i]Did chest/biceps yesterday
Flat BP
50x15
100x12
130x9
Decline BP
70x12
90x12
120x8 w/spot
Flat DB press
25x15
35x15
40x15
Crossovers
25x15
30x15
45x13
push ups
3 sets til failure
Biceps
ez bar curls
3 sets of 21 reps 7 low curl 7 high 7 full curl (d ko alam tawag sa mga curls na d full haha)
30lbs 21 reps
30x21
30x21
Spider curls
20x15
30x13
40x10 w/spot
Hammer curls
15x15
20x15
25x15Back/Triceps
T bar row
45x15
55x13
65x13
Wide grip lat pulldowns
55x13
65x13
80x9
Seated cable rows
55x15
65x15
80x10
One arm DB row
25x15
35x15
45x15
Tricep pull downs w/ bar
60x15
70x13
80x8
Tricep pull downs w/ rope
55x15
65x15
75x10
Cable overhead extension
35x12
45x12
55x12
Overhead DB extension
35x12
45x10
55x9
Dips
3 sets til failureMeals for today
Meal 1
Oatmeal
4pcs hardboiled eggs (3 whites 1 yolk)
whey
Ngayon lang nakabalik. Share ko lang since summer break na sa school namin for the past 3 weeks, sobrang nag adik kami ng mga kabarkada ko sa gym medyo mali na din minsan kasi nag 6 times a week na kami sa gym umabot na sa point na twice na ttrain ang isang body part. Sobrang sinusulit na namin yung summer, kahit alam namin na masama ma overtrain masaya padin kami na nakakapag buhat every day haha.
Update lang for the past weeks nagka bagong PR's ako sa following:
BP: 150x8 not olympic bar
Squats: 140x 8 not olympic bar
DL's: 80x8
sobrang saya ko at nakaka kita na ako ng results sa pag ttrain ko at ang saya dahil nagkaka improvement na katawan ko kahit papano :sport: All thanks to PBB for giving me a daily dose of motivation!
Ngayon lang nakabalik. Share ko lang since summer break na sa school namin for the past 3 weeks, sobrang nag adik kami ng mga kabarkada ko sa gym medyo mali na din minsan kasi nag 6 times a week na kami sa gym umabot na sa point na twice na ttrain ang isang body part. Sobrang sinusulit na namin yung summer, kahit alam namin na masama ma overtrain masaya padin kami na nakakapag buhat every day haha.
Update lang for the past weeks nagka bagong PR's ako sa following:
BP: 150x8 not olympic bar
Squats: 140x 8 not olympic bar
DL's: 80x8
sobrang saya ko at nakaka kita na ako ng results sa pag ttrain ko at ang saya dahil nagkaka improvement na katawan ko kahit papano :sport: All thanks to PBB for giving me a daily dose of motivation!
Actually sir there's no such thing as overtraining only lazy peiple say this. For me overtraining is when youlift 3 times a day 7times a week
Okay lang umulit sa body part as long as may rest. Knwair Monday chest ka then sat or sun chest nnman.
Ngayon lang nakabalik. Share ko lang since summer break na sa school namin for the past 3 weeks, sobrang nag adik kami ng mga kabarkada ko sa gym medyo mali na din minsan kasi nag 6 times a week na kami sa gym umabot na sa point na twice na ttrain ang isang body part. Sobrang sinusulit na namin yung summer, kahit alam namin na masama ma overtrain masaya padin kami na nakakapag buhat every day haha.
Update lang for the past weeks nagka bagong PR's ako sa following:
BP: 150x8 not olympic bar
Squats: 140x 8 not olympic bar
DL's: 80x8
sobrang saya ko at nakaka kita na ako ng results sa pag ttrain ko at ang saya dahil nagkaka improvement na katawan ko kahit papano :sport: All thanks to PBB for giving me a daily dose of motivation!
Actually sir there's no such thing as overtraining only lazy peiple say this. For me overtraining is when youlift 3 times a day 7times a week
Okay lang umulit sa body part as long as may rest. Knwair Monday chest ka then sat or sun chest nnman.
Ah ganun pala yun eh d sulit na sulit pala summer namin ng mga kabarkada ko haha salamat sa info sir laking tulong! nag search din po ako recently lang sinabi din ni rich piana na wala nga daw pong ganun pero at first medyo d ako naniwala dahil baguhan lang din ako pero ngayon na conclude ko na okay din pala thank you po ulit sir!
BP: 150x8 not olympic bar
Squats: 140x 8 not olympic bar
DL's: 80x8
Sir ask ko lang, bakit po parang naiwan na yung ibang stats mo? Hindi po ba it should be this order on our highest lifts Deadlift > Squat > BP/Rows/cleans > OHP?
BP: 150x8 not olympic bar
Squats: 140x 8 not olympic bar
DL's: 80x8
Sir ask ko lang, bakit po parang naiwan na yung ibang stats mo? Hindi po ba it should be this order on our highest lifts Deadlift > Squat > BP/Rows/cleans > OHP?
Thanks, curious lang po
Tamad siguro mag legs kaya mas mahina loweback amd legs
D naman po sa tamad i train them as well as i train my other muscle groups, pero opo alam ko iwan yung DLS ko kasi nung nag sstart ako yung trainer ko didn't really introduced me to DLs medyo recently ko din sya nadiscover i know its not an excuse pero bumabawi padin ako up to this time. kahit din naman po mahina ako sa legs and DLs i wouldnt say i have small legs i wouldnt also say na i have big legs tama panaman yung pagkapantay ng upper and lower ko for i was once a track n field athlete pero saglit lang din yun haha kaya medyo andun padin yung tirang muscles :P
changing up my diet and program into cutting phase, self workout program still. be focusing more on light weights with rep ranges of 15-20. require daily calorie intake is 1824-2128 going to minus 500 from it. 1324 is my ideal calorie intake
bro, tanong lang ha... do you blieve in high reps low weights? parang nega yata yun... for me ok ang high reps... but not light weights! if yun bigat sa 8-10 reps mu, magagawa mu sa 15reps up e ok yun... opinyon ko lng yan bro ha... nsa sayo prin yan... di natin need magtalo jan.:) wait karin ng ibang sasabihin nila tungkol jan... GL bro.:sport:
bro, tanong lang ha... do you blieve in high reps low weights? parang nega yata yun... for me ok ang high reps... but not light weights! if yun bigat sa 8-10 reps mu, magagawa mu sa 15reps up e ok yun... opinyon ko lng yan bro ha... nsa sayo prin yan... di natin need magtalo jan.:) wait karin ng ibang sasabihin nila tungkol jan... GL bro.:sport:
For me may parang conflict doon actually yung iba kasi sinasabi na hindi totoo yung light weights and high reps for cutting because all of it is based sa diet which i personally believe, pero yung iba kaya daw ginagawa yung light weight and high reps para daw sa increase in heart rate which leads to fat burn. I am not really knowledgeable about this issue so parang mga ginagawa ko muna is ineexperimentan ko yung katawan ko and find whats best for me
you can do a supersets, tri-sets, giant sets & drop sets. or hiit/cardio acceleration trainning... jan tatass talaga heart rate mo bro... :sport: out nako tol.. tulog mode na... GL!:sport:
What if sir, parang trim down lang para medyo d mahirapan if ever magpatuyo na okay lang ba mag ganun muna? or talagang magpa mass pa muna ako po. Thank you din po pala sa opinion nyo sir mightyDid legs.
A 19 year old boy who someday wants to achieve his dream on competing for a bodybuilding event...
What do you think? Do you want just to compete? Or do you want to win?
If you have a desire to compete someday, better focus on building yourself first. I say, bulk-up more!
Same goal as you are if you ask.
I do want to win sir, thank you po sa advice sir. As of now kaya ko naisip mag cut ng dahil sa tiyan ko gusto ko lang sana muna bawasan ng konte yung body fat pero hindi yung solid cut pa then after mag bulk na ulit ako to sawa then doon na magpatuyo para lang hindi ako mahirapan sa seryosong cutting season ko po, what do you think po sir?
Dipende sir yan sa goal mo hehe.. ako nga hindi advisable mag cut pero nag cut ako dahil sa kagustuhan kong mag trick.. masyado ako mabigat sa starter ng tricking eh.. pero once na nahit ko yung gusto ko then bulk ulet..
Thank you po sainyong lahat na nag bigay ng insights and opinions, will do bulk up some more na po thank you again :sport:BACK/BICEPS
t bar rows under grip
35x15
35x15
35x15
over grip
35x15
35x15
35x15
Biceps
Superset EZ bar and DB curls
EZ bar
30x15
30X15
30X15
DB CURLS
10x12
10x12
10x12
Hammer Curls
10x12
10x12
10x12
Seated DB curls, yung isang kamay naka taas lang sa middle part ng pagcucurl habang yung isang arm is doing the exercise (alternate)
5lbs while doing 25 reps for 3 sets
Comments
swerte ka kung mayaman ka madame kang pang bili ng pagkain,supplements at pinaka importante ay magandang GENES na namana mo pa sa ninuno mo, parang mga egoy. ganda mga genes.
sir yung sakin po mga 4months nung nagtuloy tuloy po ako, nagkaroon po ako nung tinatawag po na newbie gains
true that sir haha konti lang satin ang napapagpala ng magandang genetics =(
sa egoy talaga eh haha nasa kanila na ang lahat ng magagandang portion sa katawan ahaha ang alam ko kaya sila naging ganun sir dahil sa story na dati slaves sila at dahil doon naging batakan sila solid kaya ayun naging macho nadin lahat ng sumunod sakanila hahaUpdate lang ulit
YESTERDAY MONDAY
CHEST/TRICEPS
Incline Bench press
1warm up set= 50lbs 12reps
1st working set= 70lbs=12reps
2nd working set= 80lbs=10reps
3rd working set= 90= 7 reps failed
1mixed group of drops sets on the incline bech
1st close grip= 50lbs 7reps
2nd medium grip= 50lbs 7reps
3rd wide grip= 50lbs= 7reps
Incline dumbell flies (drop set on the last set)
1st set= 25lbs 12 reps
2nd set= 35lbs 10 reps
3rd set= 40lbs 8reps
4th set= 25lbs til failure
Dumbell Bench press
1st set= 25lbs 12reps
2nd set=30lbs 12 reps
3rd set= 35lbs 12 reps
4th set=40 12 reps
SUPERSET
Dips Chest version
3sets til failure I only got maximum of 5 for all sets haha ang hirap mag dips
Push Ups 3 sets til failure
I got 15reps for all 3 sets
TRICEPS
Skull Crushers
warm up set= 10lbs, 12 reps
1st working set= 20lbs 16 reps
2nd set= 30lbs= 12 reps
3rd set= 40 lbs with spot= 10reps
Tricep Pushdown with rope
1st set= 50lbs 16 reps
2nd set= 55lbs 16 reps
3rd set= 65lbs 14 reps
Overhead dumbell extension 4 drop sets until failure
weights are:
40lbs, 35lbs, 30 and 25
Also did abs 3 sets all in all
Crunches til failure
Leg raise til failure
Decline reverse crunch til failure.TUESDAY
BACK/BICEPS
Lat Pullups
1st set= 3reps
2nd set= 3reps
3rd set= 3 reps
4th set= 3reps
ang hina ko din sa pullups
Bent T bar Row w/drop set
1st set= 30lbs 15 reps
2nd set= 35lbs 15 reps
3rd set= 40lbs 12 reps
4th set= 30lbs til failure
Close Grip Front Lat Pull down w/ drop set
1st set= 40lbs 12 reps
2nd set= 45lbs 12 reps
3rd set= 55lbs 10 reps
4th set= 35lbs til failure
One arm dumbell row
1st set= 25lbs 12 reps
2nd set= 35lbs 12 reps
3rd set= 40lbs 12 reps
Straight arm pulldown with rope
5 sets of 45lbs until 15 reps all
BICEPS
Bicep Curl
2 sets of 50lbs until 5 reps
2 sets of 20lbs until 14 reps
Incline Dumbell Curl
1st set= 15lbs 12reps
2nd set= 20lbs 12 reps
3rd set= 25lbs 10 reps
4th set= 30lbs 8reps failed
SUPERSET 2sets all in all
Spider Curl
20lbs til failure
Hammer Curls
15 lbs dumbells til failure
Also did calves
Seated Calves
1st set= 35lbs 12 reps
2nd set= 40lbs 10 reps
3rd set= 45 reps 8reps failed
Standing calf raise
1st set= 100lbs 15 reps
2nd set= 200lbs 15reps
3rd set= 300 lbs 15 reps
Shoulder press (drop set on last set)
25x16
30x16
40x13
25 til failure
Side lateral raise(triple drop set on last set)
15x12
20x12
25x12
20xfailure
15xfailure
SUPERSET
Front raise (ez-bar)
20x14
30x14
40x10
Upright barbell row
20x14
30x14
40x10
Barbell shrug
40x12
50x12
60x12
70x12LEGS
Squats
70x12
90x12
90x10
Legpress
70x15
90x15
110x12
Leg extensions
20x12
30x12
40x12
Leg curls
10x12
20x12
20x10
Standing calf raise
200x15
300x15
325x15
Seated calf raise
25x15
35x15
45x10
Salamat bro haha, hindi na muna bro pero maayos padin naman kain ko.
Flat BP
50x15
100x12
130x9
Decline BP
70x12
90x12
120x8 w/spot
Flat DB press
25x15
35x15
40x15
Crossovers
25x15
30x15
45x13
push ups
3 sets til failure
Biceps
ez bar curls
3 sets of 21 reps 7 low curl 7 high 7 full curl (d ko alam tawag sa mga curls na d full haha)
30lbs 21 reps
30x21
30x21
Spider curls
20x15
30x13
40x10 w/spot
Hammer curls
15x15
20x15
25x15Back/Triceps
T bar row
45x15
55x13
65x13
Wide grip lat pulldowns
55x13
65x13
80x9
Seated cable rows
55x15
65x15
80x10
One arm DB row
25x15
35x15
45x15
Tricep pull downs w/ bar
60x15
70x13
80x8
Tricep pull downs w/ rope
55x15
65x15
75x10
Cable overhead extension
35x12
45x12
55x12
Overhead DB extension
35x12
45x10
55x9
Dips
3 sets til failureMeals for today
Meal 1
Oatmeal
4pcs hardboiled eggs (3 whites 1 yolk)
whey
Meal 2
Rice
Whole boneless bangus
Meal 3 (PWO meal)
Rice
Whole Boneless bangus
Whey
Nano Vapor
Creatine
Meal 4
Chooks to go chicken
1cup rice
2pcs mangoes
Meal 5
2 scoops of peanut butter
Whey+ milk
hindi ko alam pano icalculate lahat haha
Update lang for the past weeks nagka bagong PR's ako sa following:
BP: 150x8 not olympic bar
Squats: 140x 8 not olympic bar
DL's: 80x8
sobrang saya ko at nakaka kita na ako ng results sa pag ttrain ko at ang saya dahil nagkaka improvement na katawan ko kahit papano :sport: All thanks to PBB for giving me a daily dose of motivation!
Actually sir there's no such thing as overtraining only lazy peiple say this. For me overtraining is when youlift 3 times a day 7times a week
Okay lang umulit sa body part as long as may rest. Knwair Monday chest ka then sat or sun chest nnman.
Ah ganun pala yun eh d sulit na sulit pala summer namin ng mga kabarkada ko haha salamat sa info sir laking tulong! nag search din po ako recently lang sinabi din ni rich piana na wala nga daw pong ganun pero at first medyo d ako naniwala dahil baguhan lang din ako pero ngayon na conclude ko na okay din pala thank you po ulit sir!
Sir ask ko lang, bakit po parang naiwan na yung ibang stats mo? Hindi po ba it should be this order on our highest lifts Deadlift > Squat > BP/Rows/cleans > OHP?
Thanks, curious lang po
Tamad siguro mag legs kaya mas mahina loweback amd legs
For me may parang conflict doon actually yung iba kasi sinasabi na hindi totoo yung light weights and high reps for cutting because all of it is based sa diet which i personally believe, pero yung iba kaya daw ginagawa yung light weight and high reps para daw sa increase in heart rate which leads to fat burn. I am not really knowledgeable about this issue so parang mga ginagawa ko muna is ineexperimentan ko yung katawan ko and find whats best for me
What if sir, parang trim down lang para medyo d mahirapan if ever magpatuyo na okay lang ba mag ganun muna? or talagang magpa mass pa muna ako po. Thank you din po pala sa opinion nyo sir mightyDid legs.
Leg presses
150 3 sets= 20 reps
210 3 sets= 12 reps
230 3 rest= 10 reps
DB swing
25x10 3 sets
35x10 3sets
leg extensions
30x15
40x15
50x15
squats
90x20 3sets
120x12 3sets
Seated calf raise
45x15 4sets
Standing calf raise
235x20 4sets
What do you think? Do you want just to compete? Or do you want to win?
If you have a desire to compete someday, better focus on building yourself first. I say, bulk-up more!
Same goal as you are if you ask.
Pero kung desidido ka naman na e who are we to decide? Hehehehe.
t bar rows under grip
35x15
35x15
35x15
over grip
35x15
35x15
35x15
lat pull downs
50x15
60x12
70x10
80x8
Seated One-arm Cable Pulley Rows
50x15
50x12
70x10
80x8
one arm DB row
15x15
25x12
35x10
45x8
pull ups
2 repsx3
Biceps
Superset EZ bar and DB curls
EZ bar
30x15
30X15
30X15
DB CURLS
10x12
10x12
10x12
Hammer Curls
10x12
10x12
10x12
Seated DB curls, yung isang kamay naka taas lang sa middle part ng pagcucurl habang yung isang arm is doing the exercise (alternate)
5lbs while doing 25 reps for 3 sets
Standing Barbell curls
20x12
20x12
20x12