Journey to Self-Improvement
roshinobu
Posts: 69
After doing 2 mos. of lifting from june to august, unfortunately, nagstop ako for almost a month (due to thesis).. now i'm getting back and i'm excited for a new program. ang workout ko kasi before yung Starting Strength which gave me BIG gains pero ang emphasis niya is more on "STRENGTH" and linear pattern, dagdag ng dagdag ng weight so need kumain ng kumain (whole foods and no junk) which at first was no problem for me. Kaso eventually, narealize ko yes i'm stronger pero i still look fat (specifically on the belly), so para mas maging in line with my goal i decided to change it up, add a bit of accessory exercises and change up my diet to have caloric deficit (which is stupid if i'm gonna be using the starting strength program).
I started with my new workout yesterday, and the workout was really nice. I felt fulfilled and more confident. Although nangangapa pako sa weights ng dumbells kasi di ko pa alam gano kabigat kaya ko, anyway this was my stats:
Deadlift - 3 sets x 5 = 100 lbs (mababa lang, worried kasi sa form and medyo naninibago. better practice again than regret in the end)
Chins - 3 sets x 5
Dumbell Rows - 2 x 8 = 40 lbs
Close-grip Pull downs - 2 x 8 = (gano kabigat ba per plate sa machine? 10 yung nagamit ko e hehe)
Barbel Curls - 2 x 8 = 30 lbs
Hammer Curls - 2 x 8 = 10 lbs (pagod na e haha)
today, i'm doing some stretching exercises for flexibility (plan ko kasi magaral ng muay thai) and later gusto magzumba ng mother ko samahan ko daw siya.. LOL so there's a bit of cardio, dissimilar to starting strength na focus on recovery during rest days, another reason why i switched
If may insight po kayo sa workout or anything na may mali, i'm gratefully open to it :sport:
UPDATE:
ito pala pic ko before nagstop, walang kakorte korte hahaha i'll put new pics every week starting the end of this week
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I started with my new workout yesterday, and the workout was really nice. I felt fulfilled and more confident. Although nangangapa pako sa weights ng dumbells kasi di ko pa alam gano kabigat kaya ko, anyway this was my stats:
Deadlift - 3 sets x 5 = 100 lbs (mababa lang, worried kasi sa form and medyo naninibago. better practice again than regret in the end)
Chins - 3 sets x 5
Dumbell Rows - 2 x 8 = 40 lbs
Close-grip Pull downs - 2 x 8 = (gano kabigat ba per plate sa machine? 10 yung nagamit ko e hehe)
Barbel Curls - 2 x 8 = 30 lbs
Hammer Curls - 2 x 8 = 10 lbs (pagod na e haha)
today, i'm doing some stretching exercises for flexibility (plan ko kasi magaral ng muay thai) and later gusto magzumba ng mother ko samahan ko daw siya.. LOL so there's a bit of cardio, dissimilar to starting strength na focus on recovery during rest days, another reason why i switched
If may insight po kayo sa workout or anything na may mali, i'm gratefully open to it :sport:
UPDATE:
ito pala pic ko before nagstop, walang kakorte korte hahaha i'll put new pics every week starting the end of this week
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Comments
Stats ko today:
Flat DB Bench Press - 3 sets x 5 = 30 lbs ea
Incline BB Bench Press - 2 x 5 = 90 lbs
Dips - 2 x 5
Seated DB Military Press - 3 x 8 = 20 lbs ea
Overhead DB Extensions - 2 x 8 = 30 lbs
Side Laterals - 2 x 8 = 10 lbs ea
Push Downs - 2 x 8 = 8 plates (di ko parin alam ano weight nun haha 5 lbs ea ba?)
Cable Crossover - 1 x 8 = 3 plates ea
I'm loving the workout and looking forward to friday for LEG day. And dahil mukhang ang daming nagsiskip ng leg day dun sa gym, maluwag ang space :lol
Squats (unfortunately I learned na I wasn't doing squats, instead hack squats pala ginagawa ko.. hindi kasi pinapagamit ng may-ari yung squat rack [wala kasing pwesto, and wala naman daw gumagamit :duh:] so i'm left with the hack squat machine.. mga master may masasuggest ba kayo na closest thing to squats without the squat rack? sufficient na ba yung hack squat?
Hack Squat 4 x 5 = 150 lbs
Straight leg Deadlift = 110 lbs
Stationery Lunges 2 x 8 = 30 lbs ea
Leg Curl + Leg press Superset 2 x 8 = 75 lbs / 100 lbs
Seated Calf Raises 3 x 8 = 75 lbs
I'll state the obvious, hindi flawless ang katawan ko. unlike many others na nandito, sadly hindi lang fats ang nilalabanan ko kundi pati skin health need iimprove. hahaha anyway, I noticed na mas mataba pala ko since nag 1 month break ako, i wasn't able to maintain a good diet then add to that yung laging puyat. dahil dito I feel more motivated to exert more effort sa lifting ko for the coming week! starting tomorrow
Kung conscious ka pa dyan paano pa ko? I have vitiligo hehe.. don't worry about it, you'll get there.. ganyan din ako nung nagstart sobrang taeng tae sa starting ko. hehe
Instead of squats u can do Lunges with dumbell heavy weight or barbell light weights on it ( enough to get it on ur backside.
Or Step-ups, dumbell in each hand then step one fot up on the bencpress bench and down, change foot.
Leg-press machine if they have.
Frontside squats barbell, this is the closest, and dont need the heavyest weights cos ur form is more strict when doing frontside squats.
There are smaller differences on where they hit and what..
This is my suggestions as what u can substitute normal squat to.
Deadlift - 3 sets x 5 = 120 lbs
Chins - 3 sets x 5
Dumbell Rows - 2 x 8 = 40 lbs ea
Close-grip Pull downs - 2 x 8 = 10 plates
Barbel Curls - 2 x 8 = 30 lbs
Hammer Curls - 2 x 8 = 10 lbs ea
I added some squats at the end so that i could practice with the low bench press stand, just used the weight of the bar a couple of times and put 20 lbs to finish 2 sets x 8
thanks for the suggestions, some are already in my program but i'll try to incorporate the step ups this friday for my leg day cheers
Ur welcome
Flat DB Bench Press - 3 sets x 5 = 30 lbs ea
Incline BB Bench Press - 3 x 5 = 90 lbs (sumobra ko ng isang set hehe)
Dips - 2 x 5 (nagstart sumakit right tricep ko, nafocus ko yata masyado weight ko sa right)
Seated DB Military Press - 2 x 8 = 20 lbs ea / 2 x 8 = 10 lbs ea (nagdeload ako biglang kumirot ng todo right tricep ko)
Overhead DB Extensions - 1 x 8 = 30 lbs / 2 x 12 = 20 lbs (tuloy parin sakit ng right tricep)
Side Laterals - 2 x 8 = 10 lbs ea
Push Downs - 2 x 8 = 8 plates (nagpahinga nako ng 5mins bago gawin to baka matuluyan right tricep ko)
Cable Crossover - 1 x 7= 4 plates ea / 1 x 8 = 3 plates ea
Finally, pursigido nakong gawin ang squats sa BP stand, kahit mababa ng konti yung stand nagstart nako from low weights hanggang sa umabot ng 100 lbs pero nagdeload din ako kasi nasisira form ko kaya 70 lbs na muna and here are my stats yesterday:
Squat 4 x 5 = 70 lbs
Straight leg Deadlift = 120 lbs
Stationery Lunges 2 x 8 = 30 lbs ea
*Step ups 2 x 12 = 10 lbs ea (buti sinugggest ni sir chris77 to, gamit kasi ng mga girls yung sa leg curl and leg press kaya imbis na nagintay nag stepups nalang ako hehehe)
Leg Curl + Leg press Superset 2 x 8 = 75 lbs / 120 lbs
Seated Calf Raises 3 x 8 = 75 lbs
i feel i could've done better pero nakakadistract pala pag may girls, di ako sanay. amfness hahaha natatawa pati ko sa ibang guys na todo pacute and nagpipilit magbuhat ng mabigat, ako tahimik lang minding my own business sa aking leg day :^^
testo boosters!
Deadlift - 3 sets x 5 = 130 lbs
Chins - 3 sets x 5
Dumbell Rows - 2 x 8 = 40 lbs ea
Close-grip Pull downs - 2 x 8 = 10 plates
Barbel Curls - 2 x 8 = 30 lbs
Hammer Curls - 1 x 5 = 20 lbs ea / 2 x 12 = 10 lbs ea (tinry ko magjump ng 20 lbs hanggang 5 lang kinaya, lol)
@Sir Jettie, unfortunately walang testo boosters ngayon.. hopefully hindi one time big time lang yun..
Flat DB Bench Press - 3 sets x 8 = 35 lbs ea
Incline BB Bench Press - 3 x 5 = 90 lbs
Dips - 2 x 5
Seated DB Military Press - 3 x 2 = 20 lbs ea / 1 x 12 = 20 lbs ea
Overhead DB Extensions - 1 x 8 = 40 lbs
Side Laterals - 2 x 8 = 15 lbs ea
Push Downs - 2 x 8 = 8 plates
Cable Crossover - 1 x 8 = 3 plates ea
Saka yang skin condition mo baka need mo lang i sweat out yan. Ung mga tigyawat ko dati pagpapawis lang pala solusyon eh lol
My stats last friday (Leg Day):
Squat 4 x 8 = 80 lbs (tinry ko uli mag 100 pero nasisira talaga form ko, something to do with stabilizer muscles daw according sa nabasa ko)
Straight leg Deadlift = 130 lbs
Stationery Lunges 2 x 8 = 20 lbs ea (I lowered it down to maintain a proper form, nakakangalay masyado sa arms kaya gumegewang gewang body ko pag naglolower down)
Step ups 2 x 12 = 20 lbs ea
Leg Curl + Leg press Superset 2 x 8 = 80 lbs / 130 lbs
Seated Calf Raises 1 x 8 = 80 lbs / 2 x 12 = 100 lbs (tinry ko lang kung kaya, kaya naman pala LOL)End of Week 3 Progress:
it looks like mas malaki right arm ko, kananete naman talaga ko pero natural lang ba na may uneven ang mga braso? sabi naman ng kakilala ko magcacatch up din daw yan eventually.. ano opinion ninyo mga master? di ba masagwa tingnan? LOL
and my stats for today:
Deadlift - 3 sets x 5 = 140 lbs
Chins - 3 sets x 5
Dumbell Rows - 2 x 8 = 55 lbs (ang laki ng jump, dami kasi gumagamit ng 40 lbs dumbbells kaya tinry ko.. kayang kaya naman pala, no problem din sa form)
Close-grip Pull downs - 2 x 8 = 10 plates
Barbel Curls - 2 x 8 = 35 lbs
Hammer Curls - 2 x 8 = 15 lbs (okay lang ba na mababa to? pagod nako pag ginagawa ko to e kaya ang hirap dagdagan hahaha)