Bro suggestion ko lang, taasan mo ng konti yung rep range nung mga warmups mo sa mg compound lifts kasi lumalabas 3 sets warmup mo pero 10 reps total. Pwede ka na mag 10 reps kagad sa warmup pa lang kung hindi naman mabigat yung weight para sayo
@nagase: wag ka matakot kasi ang layo naman ng deperensya ng weight ng warmup set sa working set mo. Kaya mo yan baka nga hindi ka pa pawisan dyan e hehe
Share ko lang i do light leg ext and lying leg curl about 40% of my working set for reps (mga 20+reps) hanggang maramdaman ko yung pump sa legs para alam kong may pumasok na dugo i do 3 sets of these then im ready to go squat.
@Yatez - maganda to ah, pag nagsquat kasi ako hindi ko masyadong ramdam yung pump,kulang nga siguro yung warm-up ko, mararamdaman ko na lang yung pump sa leg extension na and so on.... pwede rin ba to sa ibang body part (e.g. chest day)??
I do those to remove the clicking sound sa kness when descending sa squats and i prefer doing this than stretching because i read somewhere that stretching reduces your muscles power output, i stretch after a workout. Sa chest i do Rotator cuff movements (one arm lang alternating then do the movements really controlled and slow hanggang ma feel mo na umiinit na RC's mo mga 12-15 reps) with dumbells and cables ginagawa ko din ito para mawala clicking sound sa shoulders ko when lowering the barbell right above my pecs, then some light tricep pushdowns same din high reps go for the pump then youre ready to go,
para mag ka pump ka sa squats don't go into the lockout position just do 90-95% of the ROM on top then descend agad sa 90-95% ROM ng buttom movement and contract your quads hams and glutes really hard, pero di naman importante talaga ang pump ako i just use this to know that im really hitting the intended muscle group.
@nagase: ayan bro, medyo may idea ka na siguro sa sinasabi ko. yung mga nilagay ni yatez ilan lang yan sa mga pwede mo gawin sa warm up mo, sa mga pressing pwede din light side/rear/front raises aside from the usual light warm up sets mo. hindi naman kelngang masyadong particular ka sa weight at reps pag nagwarm up ka, ang purpose ng warm up is to prepare you. mas mahirap yung pagbuhat mo sa worksets e malamig ka pa at stiff
salamat sa mga advise, kanina chest at triceps ako dapat pala pati yung shoulders iwarmup din, ngaun ko lang to nabasa, pero tinaasan ko n kanina ng 10reps ung warmup, naramdaman ko naman yung pump idagdag ko na lang yung pang rotator cuff para mas nawarmup ako maige sa susunod.September 16,2013 Chest/Triceps
Suggestion lang it's up to you if you will take it, choose between incline bb or incline db lang it's kinda redundant doing both if you are really giving you're 100% in bb or db presses i think this is the most common mistake that new gym goers do they do incline bb incline db flat bb flat db decline bb decline db incline flyes flat flyes decline flyes in one workout, the pecs is really not that big of a muscle for you to pound it with volume. And parang ang dami masyadong pressing movements, for me lang for bodybuilding incline presses should be your priority because it is the movement that really makes them pecs appear bigger compared to the flat and decline variation though flat and declines should still be added to create a balance, i just suggest you choose between flat and decline and don't do them both in the same day example do inclines then decline OR flat. Then you can add cable flyes at the end of the workout kung nakukulangan ka just to get the pecs flowing with more blood don't go heavy and dont make this an ego movement just select a manageable weight and squeeze your pecs as hard as you can. Push with your pecs by contracting them and do not let your your tris and delts do the majority of the movement when pressing and with the db pullovers IMO it is more of a lat movement rather than a pectoral one (depends on how you perform the ROM actually di ko lang ma put into words kung pano ipapaliwanag sayo hehe mas okay to ituro personally)
Mamimili lang pala ako sa Flat and Declined, same lang din ba ang tama nun sa muscle? ang akala ko kasi magkaiba ang tama nun.... medyo nagegets ko na yung sa DB pullovers kasi sa dating gym na pinupuntahan ko kasama sa program yung pullovers sa chest pero kapag nagrereseearch ako sa net sa back day siya kasama, depende sa form ng arms mo... hindi ko na na isama sa routine ko at iadd ko na lng yung cable flyes...madami pa talaga akong kailangang matutunan hehe.. thanks sa mga advices... keep them coming hehe...
^para sakin ok lang yang program mo, masyado maaga pa para masabi natin na "too much" ang ginagawa mo kung once a week mo lang tinitira yung muscle group. 1 day workout versus 6 days rest. pag malaki at may laman na yung dibdib mo dun mo mararamdaman talaga yung contraction at squeeze. pag wala ka pa mass sa dibdib and hirap nun, try mo hehehe. yung pullover pwede mo palitan yan ng pec deck
^para sakin ok lang yang program mo, masyado maaga pa para masabi natin na "too much" ang ginagawa mo kung once a week mo lang tinitira yung muscle group. 1 day workout versus 6 days rest. pag malaki at may laman na yung dibdib mo dun mo mararamdaman talaga yung contraction at squeeze. pag wala ka pa mass sa dibdib and hirap nun, try mo hehehe. yung pullover pwede mo palitan yan ng pec deck
Salamat sa advise..... palitan ko na lang ng pec deck meron naman dun sa gym eh...buti na lang meron... naramdaman ko naman yung pump pero pagkatapos pa ng maraming oras pagkalabas ko ng gym... lalo na kapag inisttretch ko sila...September 17, 2013 Back/Biceps
I've weighted myself right after I woke up... at naggain na naman ako ng weight from 86 kilos to 87.5 kilos.... mukhang effective na yung nutrition ko, sana tuloy tuloy na to... nagulat din ako na kaya ko na pala yung 80lbs sa Smith Machine Shoulder Press, nakakamotivate lalo... hehe
:)Hello mga masters, eto ako muli para humingi ng gabay sa inyo dito sa PBB
Kahit na inactive ako nitong mga nakaraang buwan sinimulang ko ulit magworkout
at ang main goal ko ngayon is to cut, i want a defined body then mag bulk ako.
3 months na rin ako nagcucut, From 90kilos, as seen on photo, ngayon po 84kilos na po ako, yung first 3 months ko ang ginawa ko lang ay puro maintenance of calories, this time sineryoso ko na yung sa nutrtion ko, I dont eat rice anymore at ang pinalit ko po ay oatmeal at wheat bread, then i only eat fish meat, chicken meat and gulay, tinitimbang ko po sila before ako kumain, at tsaka po peanut butter.
Ngayong july po balak ko po magadd ng HIIT Cardio kasama ang weight training pero magkahiwalay po ng oras, base po kase yun sa nababasa ko sa net, bumili na din po pala ako ng Promatrix 7, pangfill po dun sa calories na kulang ko po, i am working for 1800 calories per day ngayon, balak ko po magcut until makita ko po yung 6 pack abs ko yun lang po,
Day 1 - Back + HIIT
Day 2 - Chest + HIIT
Day 3 - Legs + Cardio
Day 4 - Shoulders + HIIT
Day 5 - Biceps + HIIT
Day 6 - Triceps + HIIT
Day 7 - Rest + HIIT
Ok lang ba palitan ko na lang ng steady state cardio at hindi na HIIT ung ibang araw like 4 days HIIT then 3 days Steady Cardio, salitan na lang siguro, sa bahay ko lang kasi ginagawa yung Cardio ko before ako pumasok sa work, then yung strenght training ko after waking up ko ginagawa, with proper nutrition before and after training.
May napanuod kasi akong transformation sa youtube, within 10 weeks lang nagcut lang sia, ang ginagawa nia is 3x a day training consist of crossfit, cardio and cardio, kaya naisip ko na lagyan ng HIIT lahat ng days para kahit hindi ko magawa yung 3 times a day na training na ginagawa niya sulit naman sa isang session..
well, you can do circuit training ( or bawasan mo rest time habang nag bubuhat ), cardio naman, you can do 3x a week..
but before that, meron ka bang latest pic?based din sa nabasa ko sa previous comment mo, you're at 84 kilo tapos 6' height mo diba? IMO,you sure you wanna cut?baka walang matira sayo since ang tangkad mo, :P IMO, recomp na lang bro ( pero nasa sayo parin talaga kung gusto mong mag cut), tanong tanong ka kina @jettie, @riddler, @core and @badass_vinch, sila yung mga expert pag dating sa nutrition and diet stuff.
edit:
miscalculated kilo to pounds conversion, so edited my comment.
My main goal ko ngayon is to cut talaga, then bulk if ok na ung body fat% ko, kaya ok lang lang saken kung mawalan ako ng muscle mass since makukuha ko din naman yun kapag nagbulk ako.
Iunpdate ko na din yung diet ko, anu ano pa ba ang dapat kong baguhin?
Parang Circuit Training pala ginagawa ko hindi HIIT, kasi ang ginagawa ko sa bahay is Burpees, Mountain CLimber, jumping Jacks, Flutter Kick Squats, I do 30 secs each then straight then 30 secs rest between sets... ano ba sa palagay mo?:huh
Iunpdate ko na din yung diet ko, anu ano pa ba ang dapat kong baguhin?
Parang Circuit Training pala ginagawa ko hindi HIIT, kasi ang ginagawa ko sa bahay is Burpees, Mountain CLimber, jumping Jacks, Flutter Kick Squats, I do 30 secs each then straight then 30 secs rest between sets... ano ba sa palagay mo?Huh
Circuit training nga yan LOL!
HIIT > takbong snatcher nang mga 30 sec / 1 min , lakad nang 2 - 3 min ( depende sa yo), takbong snatcher ulet, tapos lakad ulet. ( repeat for 20 - 30 minutes)
about sa diet mo, indi ako masyadong expert dito gaya nang mga sinuggest kong tanungan mo, ( since sila rin yung mga tinatanungan ko kung may problema ko sa training, nutrition, lovelayf, pera, hehe! joke lang). What I do know is this golden rule, if you wanna add weight eat more, if you wanna lose weight, eat less.
since gusto mong mag cut, dapat calorie deficit ka meaning your usual caloric intake minus 500 calorie.
eto suggestion ko, IIFYM calculator, matic na yan, fill up mo na lang mga hinihinging info. http://iifym.com/iifym-calculator/
tapos bili ka timbangan ( food scale ha) then download ka myfitnesspal. madaming laman yung food database nila eh,
Kung circuit training pala ginagawa ko pwede ba to kahit 6x a week?? Naeenjoy ko din kasi to gawin araw araw, tsaka kakasimula ko pa lang pala gawin to nung tuesday...
Ang kalaban ko lang talaga sa nutrtion is yung budget, low budget lang kasi ako kaya kung anu lang ung pinost ko dun sa diet ko yun lang afford ko ussually yung iba dun galing sa trabaho ko.. hehe
Aside from Circuit training, mag bubuhat ka ba diba? you might wanna slow down a bit, baka kase overtrain ka na nian, pero nasa sayo pa rin yan, If you think that it'll work for you, then go. ( IMO,6x a week na circuit training is pretty ridiculous. Lufet nang resistensya mo, buti may natitira pa after nang weight training hehe! )
about sa nutrition, buti nga may nakukuha ka sa trabaho mo, ako binibili ko pa talaga. kahit na anong pagkain, IMO, as long as it will fit your macros, :P, try mo itlog, saging saba, peanut butter,chicken breast.yan yung staple stock nang diet ko. pinag tatawan na nga ko sa office eh, sila yung nauumay sa grilled chicken breast na lage kong baon.
Aside from Circuit training, mag bubuhat ka ba diba? you might wanna slow down a bit, baka kase overtrain ka na nian, pero nasa sayo pa rin yan, If you think that it'll work for you, then go. ( IMO,6x a week na circuit training is pretty ridiculous. Lufet nang resistensya mo, buti may natitira pa after nang weight training hehe! )
about sa nutrition, buti nga may nakukuha ka sa trabaho mo, ako binibili ko pa talaga. kahit na anong pagkain, IMO, as long as it will fit your macros, :P, try mo itlog, saging saba, peanut butter,chicken breast.yan yung staple stock nang diet ko. pinag tatawan na nga ko sa office eh, sila yung nauumay sa grilled chicken breast na lage kong baon.
Bawasan ko na lang into 3 days a week...
itlog, saging saba, peanut butter,chicken breast.. eto lang din talaga ang kinakain ko ngayon wala ng iba plus tuna lang at wheat bread..
iwas ako sa mga white rice, at iba pa...
Dito naman sa office namen automatic na lagi ako tumatanggi, kasi masisira ung diet ko hahaha,
itlog, saging saba, peanut butter,chicken breast.. eto lang din talaga ang kinakain ko ngayon wala ng iba plus tuna lang at wheat bread..
iwas ako sa mga white rice, at iba pa...
san ka kumukuha nang carbs macro mo kung iiwasan mo yung rice? di naman masama ang white rice, well.. depende na lang kung dirty bulk ka sa carbs macro mo, eh talagang tataba ka nyan, hehe!
also, try to track your macros, say, few weeks - 1 to 2 months, pag sanay ka na, kahit di mo na itrack, maniwala ka sakin, matatantya mo na kung gaano karami kailangan mong kainin. ( natutunan ko to kay @jettie )
Comments
>Bench Press
(Warm-up)
40lbs - 6reps
60lbs - 3reps
80lbs - 1rep
(Workout) with spotter
100lbs - 12reps
120lbs - 12reps
130lbs - 12reps
>Incline Press
100lbs - 9reps, 8reps, 8reps
>Decline Press
110llbs - 12repsx3sets
>Incline Dumbbell Fly 30lbs/hand - 3x12
>Dumbbell Pullover 40lbs - 3setsx12reps
>Bicep Curl 45lbs - 3setsx12reps
>Dumbbell Hammer Curl 20lbs/hand - 3x12
>CLose Grip EZbar Curl 25lbs - Super 21
>Deadlift (Warm up)
50lbs - 6reps
70lbs - 3reps
100lbs - 1reps
(Workout)
150lbs - 5reps
160lbs - 5reps
160lbs - 5reps
>Lat Pulldown
60lbs - 12reps
70lbs - 12reps
70lbs - 12reps
>T-Bar Row 120bs - 9repsx3sets
>Close Grip Reverse Lat Pulldown 60lbs - 12repsx3sets
>One Arm Dumbbell Row 30lbs/hand - 12repsx3sets
>Close Grip Bench Press (Tricep Press) 100lbs - 11reps, 8eps, 6reps
>Rope Pulldown 60lbs - 3setsx12reps
>Dumbbell Standing Overhead Triceps Extension 40lbs - 12repsx3sets
>Triceps Kickbacks 18lbs/hand -9repsx3sets
>Crunches - 30reps, 25reps, 20reps
>Rope Crunches - 20repsx3sets
Ngayon lang ako nasarapan magDeadlift hehe
>Smith Machine Shoulder Press
(Warm-up) empty bar - 6reps
20lbs - 5reps
40lbs - 3reps
60lbs - 1rep
(Workout) 70lbs - 7repsx3sets
>Arnold Press 35lbs/hand -12repsx3sets
>Dumbbell Military Press 30lbs/hand - 12repsx3sets
>Dumbbell Front Raise 20lbs - 12repsx3sets
>Reverse Machine Flyes 40lbs - 8repsx3sets
>Cable Uptight Row 70lbs - 12repsx3sets
>Crunches - 30repsx3sets
>Barbell Squat
[Warm-up]
50lbs - 6reps
70lbs - 3reps
100lbs - 1rep
[Workout]
130lbs - 5repsx3sets
Leg Press 340lbs - 12repsx3sets
Leg Curls 200lbs - 12repsx3sets
Lying Leg Curls 120lbs - 12repsx3sets
Standing Calf Raises 240lbs - 20repsx3sets
Barbell Wrist Curl 25lbs - 15repsx3sets
Barbell Behind the Back Wrist Curl 20lbs - 15repsx3sets
ehdi nde na warmup un, working set na.
para mag ka pump ka sa squats don't go into the lockout position just do 90-95% of the ROM on top then descend agad sa 90-95% ROM ng buttom movement and contract your quads hams and glutes really hard, pero di naman importante talaga ang pump ako i just use this to know that im really hitting the intended muscle group.
>Bench Press
100lbs-12reps
120lbs-9reps
140lbs-12reps [with spotter]
>Inclined Press
100lbs-11reps
110lbs-8reps
120lbs-5reps
>Declined Press [Machine]
120lbs-12reps
140lbs-12reps
170lbs-12reps
>Dumbbell Flyes 30lbs/hand- 12repsx3sets
>Dumbbell Inclined Press 30lbs/hand - 12repsx3sets
>Dumbbell Pullover 40lbs-12repsx3sets
>Triceps Press 70lbs-12repsx3sets
>Triceps Pushdown 60lbs-9repsx3sets
>Dumbbell Extensions 30lbs-12repsx3sets
pinagsama ko na lang ulit yung chest at triceps parang hindi kc nakakarecover ng maayos e,
>Deadlift (Warm up)
50lbs - 10reps
70lbs - 10reps
100lbs - 6reps
(Workout)
150lbs - 5reps
160lbs - 5reps
160lbs - 5reps
>Lat Pulldown
70lbs - 12reps
70lbs - 12reps
70lbs - 12reps
>T-Bar Row 120bs - 9repsx3sets
>Close Grip Reverse Lat Pulldown 60lbs - 12repsx3sets
>Machine Row 130lbs - 12repsx3sets
>Bicep Curl 40lbs - 12repsx3sets
>Inclined Dumbbell Curl 20lbs/hand - 12repsx3sets
>Close Grip EZ Bar Curl 30lbs - Super 21
Pagdating sa Biceps naghihina na ako, pagpapalitin ko na lang ulit yung biceps at triceps
>Smith Machine Shoulder Press
(Warm-up) empty bar - 10reps
20lbs - 10reps
40lbs - 10reps
60lbs - 6reps
(Workout)
70lbs - 6reps
75lbs - 6reps
80lbs - 6reps
>Arnold Press 35lbs/hand -12repsx3sets
>Dumbbell Military Press 30lbs/hand - 12repsx3sets
>Dumbbell Front Raise 20lbs - 12repsx3sets
>Reverse Machine Flyes
40lbs - 12reps
40lbs - 12reps
60lbs - 6reps
>Cable Uptight Row 70lbs - 12repsx3sets
>Dumbbell Shrug 140lbs - 12repsx3sets
>Crunches - 30repsx3sets
>Rollers - 12repsx3sets
I've weighted myself right after I woke up... at naggain na naman ako ng weight from 86 kilos to 87.5 kilos.... mukhang effective na yung nutrition ko, sana tuloy tuloy na to... nagulat din ako na kaya ko na pala yung 80lbs sa Smith Machine Shoulder Press, nakakamotivate lalo... hehe
>Barbell Squat
(Warm-up)
50lbs - 10reps
80lbs- 10reps
100lbs - 6reps
(Workout)
140lbs - 5reps, 5reps, 4reps
>Leg Press 340lbs - 12repsx3sets
>Leg Curls 180lbs - 12repsx3sets
>Lying Leg Curls 120lbs - 12repsx3sets
>Curls 50repsx3sets
Kahit na inactive ako nitong mga nakaraang buwan sinimulang ko ulit magworkout
at ang main goal ko ngayon is to cut, i want a defined body then mag bulk ako.
3 months na rin ako nagcucut, From 90kilos, as seen on photo, ngayon po 84kilos na po ako, yung first 3 months ko ang ginawa ko lang ay puro maintenance of calories, this time sineryoso ko na yung sa nutrtion ko, I dont eat rice anymore at ang pinalit ko po ay oatmeal at wheat bread, then i only eat fish meat, chicken meat and gulay, tinitimbang ko po sila before ako kumain, at tsaka po peanut butter.
Ngayong july po balak ko po magadd ng HIIT Cardio kasama ang weight training pero magkahiwalay po ng oras, base po kase yun sa nababasa ko sa net, bumili na din po pala ako ng Promatrix 7, pangfill po dun sa calories na kulang ko po, i am working for 1800 calories per day ngayon, balak ko po magcut until makita ko po yung 6 pack abs ko yun lang po,
overkill ka bro sa HIIT,
anyways.. welcome back brother in iron!
Thanks din sa advise!!
Ok lang ba palitan ko na lang ng steady state cardio at hindi na HIIT ung ibang araw like 4 days HIIT then 3 days Steady Cardio, salitan na lang siguro, sa bahay ko lang kasi ginagawa yung Cardio ko before ako pumasok sa work, then yung strenght training ko after waking up ko ginagawa, with proper nutrition before and after training.
May napanuod kasi akong transformation sa youtube, within 10 weeks lang nagcut lang sia, ang ginagawa nia is 3x a day training consist of crossfit, cardio and cardio, kaya naisip ko na lagyan ng HIIT lahat ng days para kahit hindi ko magawa yung 3 times a day na training na ginagawa niya sulit naman sa isang session..
eto po yung link dun sa video nia:
http://www.youtube.com/watch?v=GST1W6Q5lug
but before that, meron ka bang latest pic?based din sa nabasa ko sa previous comment mo, you're at 84 kilo tapos 6' height mo diba? IMO,you sure you wanna cut?baka walang matira sayo since ang tangkad mo, :P IMO, recomp na lang bro ( pero nasa sayo parin talaga kung gusto mong mag cut), tanong tanong ka kina @jettie, @riddler, @core and @badass_vinch, sila yung mga expert pag dating sa nutrition and diet stuff.
edit:
miscalculated kilo to pounds conversion, so edited my comment.
Iunpdate ko na din yung diet ko, anu ano pa ba ang dapat kong baguhin?
Parang Circuit Training pala ginagawa ko hindi HIIT, kasi ang ginagawa ko sa bahay is Burpees, Mountain CLimber, jumping Jacks, Flutter Kick Squats, I do 30 secs each then straight then 30 secs rest between sets... ano ba sa palagay mo?:huh
Circuit training nga yan LOL!
HIIT > takbong snatcher nang mga 30 sec / 1 min , lakad nang 2 - 3 min ( depende sa yo), takbong snatcher ulet, tapos lakad ulet. ( repeat for 20 - 30 minutes)
about sa diet mo, indi ako masyadong expert dito gaya nang mga sinuggest kong tanungan mo, ( since sila rin yung mga tinatanungan ko kung may problema ko sa training, nutrition, lovelayf, pera, hehe! joke lang). What I do know is this golden rule, if you wanna add weight eat more, if you wanna lose weight, eat less.
since gusto mong mag cut, dapat calorie deficit ka meaning your usual caloric intake minus 500 calorie.
eto suggestion ko, IIFYM calculator, matic na yan, fill up mo na lang mga hinihinging info.
http://iifym.com/iifym-calculator/
tapos bili ka timbangan ( food scale ha) then download ka myfitnesspal. madaming laman yung food database nila eh,
Kung circuit training pala ginagawa ko pwede ba to kahit 6x a week?? Naeenjoy ko din kasi to gawin araw araw, tsaka kakasimula ko pa lang pala gawin to nung tuesday...
Ang kalaban ko lang talaga sa nutrtion is yung budget, low budget lang kasi ako kaya kung anu lang ung pinost ko dun sa diet ko yun lang afford ko ussually yung iba dun galing sa trabaho ko.. hehe
about sa nutrition, buti nga may nakukuha ka sa trabaho mo, ako binibili ko pa talaga. kahit na anong pagkain, IMO, as long as it will fit your macros, :P, try mo itlog, saging saba, peanut butter,chicken breast.yan yung staple stock nang diet ko. pinag tatawan na nga ko sa office eh, sila yung nauumay sa grilled chicken breast na lage kong baon.
Bawasan ko na lang into 3 days a week...
itlog, saging saba, peanut butter,chicken breast.. eto lang din talaga ang kinakain ko ngayon wala ng iba plus tuna lang at wheat bread..
iwas ako sa mga white rice, at iba pa...
Dito naman sa office namen automatic na lagi ako tumatanggi, kasi masisira ung diet ko hahaha,
san ka kumukuha nang carbs macro mo kung iiwasan mo yung rice? di naman masama ang white rice, well.. depende na lang kung dirty bulk ka sa carbs macro mo, eh talagang tataba ka nyan, hehe!
also, try to track your macros, say, few weeks - 1 to 2 months, pag sanay ka na, kahit di mo na itrack, maniwala ka sakin, matatantya mo na kung gaano karami kailangan mong kainin. ( natutunan ko to kay @jettie )