Emilio's Journal (Fixing/Changing my self)

ergumayagayergumayagay Posts: 34
in Personal Journals
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From 56k to 72kg,
pero I think mali ginagawa ko mga sir. Hinge sana ko advice sanyu.
I workout both at home and gym(sa gym pag may pera).



I live with my parents, supportive naman erpat ko pag dating sa pagkaen. Nagstart ako mggym year 2011 nastop after a year coz of financial probs. After nun bumili po ko adjustable dumbells just to stay in shape. Till nun di ko iniisip ausin diet ko, I eat everything na nakakaen, programs ko e simpleng chest tris/back bi's/shoulders legs, last year lang po ko nakaavail ng adjustable bench and barbell kaya I started lifting semi-seriously again.

I like to become stronger, nakakaintimidate kasi, nung payat ako lage ako, I dont feel the respect that I think I deserve. Sabi ng barkada ko nung sobrang payat ko nuon unteng banggang lang daw sa laru tataob na ko, Yung bully na cousin ko sinasabe ang matatangkad daw lampa, well after a year nung nakita nila ko nggrow, wala sila masabi. Gusto ko start ng seryosong bodybuilding, yung tama at may plano. Sana po matulungan niyo ko. gusto ko matuto.

I think madami naging mali sa simula ko kaya ganito padin ako nayon, penge naman po advice kung panu ko po maiimprove lahat2. Thanks!

Weekly bumibili tatay ko ng oatmeal ko, gatas(bearbrand powder), eggs, ska recently chicken breast. May weekly alowans din po akong 1000php, 150 po dun pampunta sa gym at pambayad yung iba other expenses. May adjustable bench po ko dto sa bahay, 154 po lahat mailoload sa barbell. Patulung naman po if panu ko mauutilize resources ko.
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Comments

  • frappfrivanfrappfrivan Posts: 270
    welcome! bro 3 years kana nag ggym..?
  • ergumayagayergumayagay Posts: 34
    sadly, opo, pero di tuloy tuloy sa gym un, ngstart po kasi ako 56kg, I used 2 6lbs Serious mass, nung mgone year na ko, ngkaproblem sa pera kya di n ko nkakagym, bumili ko ng dumbbells pero I'm not getting that much resistance from it. This year lang ko nakabili ng adjustable bench and barbell, mga 154lbs(inacurate) un weights na meron sa bahay, any advice sir? I don't know where to go from here?
  • frappfrivanfrappfrivan Posts: 270
    ahhh kaya pala expect ko kc pag 3 years na nag bubuhat mamaw na yun bro!!!
    anu nga pala recent training mo?
  • ergumayagayergumayagay Posts: 34
    Nagcut muna ko boss kasi laki ng taba na meron na ko dahil sa maling diet saka workout. 1 month na ko Push/Pull/Legs split iniisip ko mgFull body workout.

    Ganito split ko ngayon
    Legs
    Squats
    Lunges pag sa bahay, Leg press sa gym
    Romanian Deadlift
    Leg extensions
    Standing calf raise
    abs

    Push
    Bench press
    Incline bench press
    Shoulder raise machine sa gym, Military press sa bahay
    lateral raise
    DB flyes
    Close grip bench press
    Standing overhead DB extensions

    Pull
    Deadlift
    Barbell bent over row
    Lat pull down sa gym, reverse grip bent over row sa bahay
    barbell curl
    concentration curl or hammer curl
    Barbell shrug
    Reverse flyes

    sa diet naman sir, Im currently on a caloric deficit sobrang damage kasi nangyare dun sa gym kasi na pinagstayan ko di masyado nbibigyan emphasis ang diet ska training routines.
  • Angelo18Angelo18 Posts: 2
    Bro feeling ko diet tlga kelangan mo ayusin ung program mo mukang seryoso naman eh. Ilang meals ka ba kada araw? And try doing some cardio. Anu ba record ng lifts mo din?
  • ergumayagayergumayagay Posts: 34
    Angelo18- nung ngbulk ko sir 4,6-8 pag mdme pagkaen dto sa amen.
    Bench press ko sir 130lbs sa gym, 144lbs dito sa bahay namen, I think inacurate kasi ung plates ko.
    Deadlift for what ever reason kahit ngayon ngayon ko lang ginagawa I can do 130 lbs
    Squats 110lbs sir.

    yung problem ko sa current program ko sir e feel ko im not getting enought volume para sa biceps, triceps and shoulders ko, di kasi nakapump e after workout.
  • bomsbonbomsbon Posts: 194
    ergumayagay wrote:
    Angelo18- nung ngbulk ko sir 4,6-8 pag mdme pagkaen dto sa amen.
    Bench press ko sir 130lbs sa gym, 144lbs dito sa bahay namen, I think inacurate kasi ung plates ko.
    Deadlift for what ever reason kahit ngayon ngayon ko lang ginagawa I can do 130 lbs
    Squats 110lbs sir.

    yung problem ko sa current program ko sir e feel ko im not getting enought volume para sa biceps, triceps and shoulders ko, di kasi nakapump e after workout.

    Bro hindi ako expert pero in my opinion mas maganda kung i hiwalay mo yung shoulder training para mas makapaconcentrate ka kasi large muscle yan e, regarding sa pump increase mo yung intensity, pwedeng dagdagan ng reps,or weight kung kaya, or iklian mo yung pahinga between sets ng biceps and triceps mo, tingin ka din sa ibang journal ng mga members dito dami naten matutunan :)
  • ergumayagayergumayagay Posts: 34
    bomsbon- san ko po ilalagay yung shoulders workout ko sir? 3 times a day lang po ko nkakapunta sa gym, di po kasi kayang dagdagan, di kaya ngbudget.
    Pag mabigat po kasi weight ng ginagawa ko sa biceps workout ko di na maganda yung form, lalo pagod na after sa back workouts, ganun din po sa triceps, pagod na after chest and shoulders workout.
  • RockcenaRockcena Posts: 603
    3x per week ka nag ge gym? Pwd kag mag Mwf sa m0nday is chest and bicep, wendnesday is back and tricep friday is shouldrs and legs. Abs workout after u lift. 1 to 2 mins rest kada set.
  • ergumayagayergumayagay Posts: 34
    Rockcena- sir ganyan po ginagawa ko dati, pero magkasama po yung chest at triceps, back at biceps mga ilang exercise po per muscle group, abs po b every weights? gusto ko po kasi superset mga abs workout ko, crunches tpus leg raise sa parallel bar.

    May mga mairerecomend po ba kayong mga exercise?I think manipis po ko for my weight e, Im still carrying too much fat.
  • bomsbonbomsbon Posts: 194
    ergumayagay wrote:
    bomsbon- san ko po ilalagay yung shoulders workout ko sir? 3 times a day lang po ko nkakapunta sa gym, di po kasi kayang dagdagan, di kaya ngbudget.
    Pag mabigat po kasi weight ng ginagawa ko sa biceps workout ko di na maganda yung form, lalo pagod na after sa back workouts, ganun din po sa triceps, pagod na after chest and shoulders workout.

    If 3 days lang ok na isama siguro yung shoulder sa chest, sa biceps and triceps ang ginagawa ko short rest period tapos medyo nagpause ako kapag contraction na, di malaki biceps and triceps ko pero nabibigyan ko naman ng magandang pump :) antay mo din suggestions ng ibang members
  • ergumayagayergumayagay Posts: 34
    sige sir. thank you for the responses. Im planning to bulk this coming month.
  • Angelo18Angelo18 Posts: 2
    Try mo doing more sets on side laterals at upright row to build the middle delts. Tip from Rich Piana sa video niya about shoulders
  • ergumayagayergumayagay Posts: 34
    actualy tinanggal ko po un upright row sa push day ko kahit shoulders po un. side lateral raise isa sa mga favorite exercise ko po un pagdating sa shoulders.
  • RockcenaRockcena Posts: 603
    yung dati chest tricep at back bicep sa akin, iniba ko lang kc after chest pag nag tricep ako d na ako nkakabuhat ng pinaka mabgat k0ng buhat na weights na weweak agad tricep ko d tulad nung nag back at tricep ako mas k0mportable ako.
  • ergumayagayergumayagay Posts: 34
    found two programs na plinaplan ko gawin made by the same author.
    Bulldozer Training 3 Day Workout Split
    http://www.muscleandstrength.com/workouts/bulldozer-training-3-day-workout-split

    Power 8 Muscle Building Workout – 3 Day Split
    http://www.muscleandstrength.com/workouts/power-8-workout-3-day-split

    di ko lam if alin ba jan mas intense or mas maganda. Any thoughts guys?
  • DregPittDregPitt Posts: 987
    dude, im 2 years lifting. meron mga mas matatagal na sa lifting exp dito sa site who can give you better advise but i just want to share my thoughts though.

    tingin ko you need to ramp up your lifting stats. nagaadapt kasi ang katawan ntin sa load na binubuhat natin kaya sila lumalaki. kaya if your not lifting heavy hindi rin lalaki muscles natin. Next is nutrition, more muscle=more protein, ang pagkakaintindi ko kasi, ang pagkain ng muscle is protein pero syempre kailangan parin ng fats+carbs etc pero majority or almost protein talaga. you have to reach/consume atleast minimum protein requirement or more to avoid muscle loss for the existing muscles for them to repair and grow. so meaning,you have to really get them in-check. di pwede yung workout lang tapos bahala na sa nutrition.

    hope this helps. Goodluck brah!
  • badass_vinchbadass_vinch Posts: 4,471
    ok naman itong routine mo bro, ang masasabi ko lang e kahit ano pang workout program ang subukan mo or mahanap mo, kung hindi ka nachachallenge sa mga weights na binubuhat mo wala din. example, kung kaya mo mag bench press ng 100lbs for 12 reps, subukan mo gumawa ng 15-18 reps or more. pag naka 15-18 reps ka ibig sabihin madali na masyado yung 100lbs para sayo at panahon na para magBP ka ng 120-140lbs. gets mo? this applies to all exercises na ginagawa mo. if its easy, time to add weight!

    Legs
    Squats
    Lunges pag sa bahay, Leg press sa gym
    Romanian Deadlift
    Leg extensions
    Standing calf raise
    abs

    Push
    Bench press
    Incline bench press
    Shoulder raise machine sa gym, Military press sa bahay
    lateral raise
    DB flyes
    Close grip bench press
    Standing overhead DB extensions

    Pull
    Deadlift
    Barbell bent over row
    Lat pull down sa gym, reverse grip bent over row sa bahay
    barbell curl
    concentration curl or hammer curl
    Barbell shrug
    Reverse flyes

    WAG KA DIN MAG-CUT! MAGPALAKI KA MUNA! hindi ka naman magiging obese kung consistent ka na nagwoworkout. good luck!
  • ergumayagayergumayagay Posts: 34
    Thank you mga sir!
    badass_vinch- nagcut ko ng weight kc sir kasi po basketball tryouts. Sir wala po ba problem sa routine ko regarding sa volume?para kasing d masyado nakakakuha ng pump un arms at shoulders ko.
  • badass_vinchbadass_vinch Posts: 4,471
    kung wala ka pa masyadong musclemass sa shoulders at biceps mahirap talaga makaramdam ng pump dun. pero sa pic mo mukhang may laman ka naman dun. tignan mo din yung range of motion (ROM) mo sa bicep curls and shoulder exercises kasi baka kulang or kapos.
  • ergumayagayergumayagay Posts: 34
    badass_vinch- sige sir check ko yung form ko sa next na workout ko, any more tips?lalo regarding sa pgincrease ng intensity, I think yun un weakpoint ko. Kung may mairerecomend din kayo na better na program medyo ngsasawa na kasi ako sa ginagawa ko. Thank you sir
  • badass_vinchbadass_vinch Posts: 4,471
    san particular na workout ka bored? legs, push or pull? ibahin mo lang yung order ng exercise mo magiging iba na din yung workout mo kasi nakakabato talaga kung same order of exercise ang susundin mo sa loob ng ilang months.

    kung gusto mo yung pump sa arms, gawin mo biceps after chest tapos triceps after back. excellent mass builder for triceps is close grip bench press and dips. bigger triceps=bigger arms

    sa intensity, nako mahirap maging intense kung bored ka sa ginagawa mo. kaya try to figure out muna what your issues are para yun ang unahin mo ayusin.
  • ergumayagayergumayagay Posts: 34
    Mahina kasi ko sa certain, excersises kasi sir e, sa biceps curl lalo, di ko na macomplete 2nd and 3rd set ko lage.
  • badass_vinchbadass_vinch Posts: 4,471
    post mo dito yung current stats mo on all the exercises that you are doing. tapos yung exact order of exercises na ginagawa mo sa Legs, push and pull workout mo. para try natin analyze kung bakit feeling mo mahina ka.
  • ergumayagayergumayagay Posts: 34
    yan current stats ko sir in 1 rep max na. May ginagamit akong app sa android to track my workouts.

    Legs
    Squats 168
    Lunges pag sa bahay, Leg press 266
    Romanian Deadlift 133
    Leg extensions 168
    Standing calf raise 133
    abs

    Push
    Bench press 164
    Incline bench press 126.66
    Shoulder raise machine sa gym, Military press sa bahay
    lateral raise 42
    DB flyes 101.33
    Close grip bench press 101.33
    Standing overhead DB extensions 50.66

    Pull
    Deadlift 187.6
    Barbell bent over row 153.33
    Lat pull down sa gym, reverse grip bent over row 153.33
    barbell curl 70
    concentration curl 26.66 or hammer curl
    Barbell shrug 215.6
    Reverse flyes 92.4

    Iniisip ko sir na ilipat yung biceps workouts ko sa legs day ko, Naglalaru laru kasi ko sa gym(yung nagtry try ba) nakakaya ko naman mgpreacher curl ng 60lbs close grip.
    Sir do you think 3x times a week will be enough to build muscle? Iniisip ko kasi mgmonthly pero 3x a week ko lang kaya pumunta coz kulang sa pera, ngfofocus ako more on pagkaen e. Thank you sir
  • JettieJettie Posts: 3,763
    x3 a week ako mag gym since day 1, i think enough rest needed to grow our muscles not on the gym. Not unless kung naka cycle :)
  • badass_vinchbadass_vinch Posts: 4,471
    teka, wag yung 1rm ang ilagay mo. yung usual na sets and reps lang. yun mahalaga. at ang 1rm e hindi dinadaan sa compute yan, ginagawa yan. training at diet parehas hindi dinadaan sa math..
  • ergumayagayergumayagay Posts: 34
    Legs
    Squats 110x12, 115x12, 120 x12
    Lunges pag sa bahay, Leg press 190x12, 3sets
    Romanian Deadlift 90x12, 90x12, 95x12
    Leg extensions 120x12, 120x12, 120x11
    Standing calf raise 95x12, 3 sets
    abs

    Push
    Bench press 130x8, 130x6, 130x5
    Incline bench press 80x10, 100x5, 100x8
    Shoulder raise machine sa gym- 100x7,110x5, 100x5
    lateral raise 30x12, 30x8, 30x8
    DB flyes 80x8, 80x4, 70x4
    Close grip bench press 80x8, 80x5, 80x5
    Standing overhead DB extensions 40x7, 40x8, 40x7

    Pull
    Deadlift 134x12, 134x12, 134x12
    Barbell bent over row 115x10, 115x10, 115x10
    Lat pull down sa gym, reverse grip bent over row 115x10, 115x10, 115x10
    barbell curl 50x12, 50x10, 50x10
    concentration curl 20x10, 3 sets(sa 2nd and 3rd reps till 5th or 6th reps lang ako puro forced reps na katuloy) or hammer curl
    Barbell shrug 100x12, 154x12, 154x12

    yan po sir
  • badass_vinchbadass_vinch Posts: 4,471
    wala naman questionable sa numbers mo except sa flyes @80lbs. pero overall hindi ka naman mahina kasi balanced naman yung output mo. may mga exercises lang talaga na mahirap iexecute for now like dumbell curls kasibaka mahina pa yung grip mo kaya dun pa lang sira na form mo. tama lang 20lbs or 15lbs sa concentration curl sayo kasi 50lbs lang barbell curl mo e. divide mo kaya yung 50lbs sa dalawang braso minus bar weight pa malamang around 20lbs lang talaga...
  • ergumayagayergumayagay Posts: 34
    ung flyes sir 40lbs per dumbbell po, ganun ko po kasi kinocompute yung intensity nun, di ko lam kung tama.todays workout
    Legs
    Squats 110x12, 115x12, 120 x12
    Lunges pag sa bahay, Leg press 190x12, 3sets
    Romanian Deadlift 90x12, 90x12, 95x12
    Leg extensions 120x12, 120x12, 120x11
    Standing calf raise 95x12, 3 sets

    nagtimbang ko kanina sa gym, I lost about 2-3lbs, pero di padin ganu visible ang abs.
    Anu kaya problem sir?
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