Living Life One Rep at a time

iSamsonJeffiSamsonJeff Posts: 764
in Personal Journals
After few months of leeching in this forum. I'm now challenge to create my own journal so that everything will be keep on track. :sport:

I started lifting when I was 15y.o but it is on-off, obviously because of my school works and I'm not as serious as what I am now today.

(Sept 17), is the 1st day of my 6th month straight subscription in our gym. It's one of my motivation to be always go to the gym because I am already paid :blush:
«134567…18

Comments

  • YatezYatez Posts: 2,745
    Legs you can add leg presses (if you have the machine) db/bb lunges, smith front squats (wala kayong squat rack?)
  • iSamsonJeffiSamsonJeff Posts: 764
    Sept 17 (1st day from a 6-day gym rest)

    Flat BB Press - 70 warm up, 140x6, 140x8
    DL - 70x16, 140x12, 190x6, 210x5
    OHP - 50x10, 70x8, 70x6 superset BB row 50x10, 70x8, 70x8
    (kaya superset, from OHP bago ko ilapag nag-row n lang ako)
    Squats - 50x16, 100x10, 170x6, 200x6
    Leg Extension - 75x10, 75x8, 50x10

    Arms : 2 superset exercises for Tri's and Bi's I forgot what I did :duh:


    (I just workout my whole body because of the 6-day off from gym)


    Sept 18 - REST :)sir Yatez , smith machine ska bench for leg curl and extension lang mron e
  • badass_vinchbadass_vinch Posts: 4,471
    Bro sabay tayo minsan tumakbo, roxas blvd din ako e kaso starting point ko is luneta sa may kalabaw.
  • iSamsonJeffiSamsonJeff Posts: 764
    Sige sir vinch, kaso next next week pa ako makakatakbo dun ksi s sta
    Rosa kami s sunday e. Makati ka lng nman e, malapit lng ako s may vito cruz , osmena hi way
  • badass_vinchbadass_vinch Posts: 4,471
    sige, hindi pa din ako tatakbo this sunday madami pa inaayos sa bahay e.
  • iSamsonJeffiSamsonJeff Posts: 764
    btw sir vinch, any advice/workout on my workout and ofcourse my nutrition? naka-depende kasi kain ko sa kung ano lang ulam namin, pero madami naman akong kinakain.
  • riddlerriddler Posts: 1,018
    iSamsonJeff wrote:
    btw sir vinch, any advice/workout on my workout and ofcourse my nutrition? naka-depende kasi kain ko sa kung ano lang ulam namin, pero madami naman akong kinakain.

    Define "madami". This is a very subjective term. Yung madami para sayo, might turn out na kokonti lang pala in terms of calories. You need to quantify this.

    Start logging and measuring your food and hopefully we get a clearer picture kung gaano ba talaga kadami kinakain mo. Kung kulang, dagdag, kung sobra bawas. It's all about adjustments. Big problem is how can you adjust if you don't know you need to adjust?
  • badass_vinchbadass_vinch Posts: 4,471
    common problem talaga yan especially ng mga students kasi kulang sa budget. ok lang kung mayaman si papa at mama para matulungan tayo makakain ng sapat kaso iilan lang ang pinalad. hehehe ganyan din ako nung nagsimula e. basta ganito, kung may pera ka, meat ang bilhin mo. maginvest ka sa protein since yun ang pinaka mahalaga at pinaka mahal. mura lang ang carbs at libre lang ang fat. kung may extra P100 ka makakabili ka na ng half kilo ng chicken breast fillet, not bad! ganyan tinuro ko sa utol ko na college at nagagawa nya naman tapos shempre yung pagkain sa bahay inuupakan din nya. ang importante sa ngayon ay lumaki ka habang less stress mo. goodluck pag may trabaho ka na baka hindi ka pa makapagbuhat. magimbak ka na ng mass ngayon.

    yaan mo lang kung gipit ka sa budget ngayon sa sarili mo. tiis tiis muna. after a few years malalaman mo ang deperensya ng marunong magtiis versus sa spoiled :)here bro :)

    "Train up a child in the way he should go: and when he is old, he will not depart from it." Proverbs 22:6
  • iSamsonJeffiSamsonJeff Posts: 764
    riddler wrote:
    iSamsonJeff wrote:
    btw sir vinch, any advice/workout on my workout and ofcourse my nutrition? naka-depende kasi kain ko sa kung ano lang ulam namin, pero madami naman akong kinakain.

    Define "madami". This is a very subjective term. Yung madami para sayo, might turn out na kokonti lang pala in terms of calories. You need to quantify this.

    Start logging and measuring your food and hopefully we get a clearer picture kung gaano ba talaga kadami kinakain mo. Kung kulang, dagdag, kung sobra bawas. It's all about adjustments. Big problem is how can you adjust if you don't know you need to adjust?
    badass_vinch wrote:
    common problem talaga yan especially ng mga students kasi kulang sa budget. ok lang kung mayaman si papa at mama para matulungan tayo makakain ng sapat kaso iilan lang ang pinalad. hehehe ganyan din ako nung nagsimula e. basta ganito, kung may pera ka, meat ang bilhin mo. maginvest ka sa protein since yun ang pinaka mahalaga at pinaka mahal. mura lang ang carbs at libre lang ang fat. kung may extra P100 ka makakabili ka na ng half kilo ng chicken breast fillet, not bad! ganyan tinuro ko sa utol ko na college at nagagawa nya naman tapos shempre yung pagkain sa bahay inuupakan din nya. ang importante sa ngayon ay lumaki ka habang less stress mo. goodluck pag may trabaho ka na baka hindi ka pa makapagbuhat. magimbak ka na ng mass ngayon.

    yaan mo lang kung gipit ka sa budget ngayon sa sarili mo. tiis tiis muna. after a few years malalaman mo ang deperensya ng marunong magtiis versus sa spoiled :)here bro :)

    "Train up a child in the way he should go: and when he is old, he will not depart from it." Proverbs 22:6

    Sir Riddler, ayun nga din po ung sasabihin ko rin sana kanina. na ung madami ko baka kulang para sa weight ko :duh:

    sir Vinch, salamat sa advice. oo nga po mahirap talaga kapag limited ang budget.
    dati kasi ang principle ko, loot at those construction workers wala silang proper nutrition yet meron silang impressive physiques. parang gaya ng sabi nyo "more food=more work" pero wala talaga silang proper diet, malakas sila kadalasan sa kanin . ganun po dati ung iniisip ko.
    Kaya ngayon po , masaya n ako kung makukuha ko ung kahit estimate intake ko for my bodyweight for Carbs, protein and fats.
  • iSamsonJeffiSamsonJeff Posts: 764
    Sept 19 : Chest & Shoulders & Traps
    Duration : 55mins

    Incline BB Press - 50x16, 100x8, 120x6, 120x5
    Flat DB Press - 35's x12, 40's x10, 50's x8
    Decline BB Press - 120x8, 140x6, 140x6
    Cable CrossOvers - 3sets ('di ko sure ung weights ng mga stacks)
    Close-Grip BP - 60x12, 80x10, 100x6
    DB Pullover - 40x10, 50x8, 60x6

    OHP - 50x12, 70x7, 70x6 superset w/ anything that will hit rear shoulder - 10's x8, 10's x8, 10's x 8
    Side lateral - 10's x8 , 10's x 8, 15's x8
    Shrugs - 40's x 10, 50's x 10, 50's x 10
    Wrist Curl DB - 25x10 , 25x10
  • Chris77Chris77 Posts: 47
    Here a "picture" of a nutrition 60-70kg. It's a starting point to see what a nutrition "can" look like :)

    MEAL 1
    70g Oats
    4 scoop whey approx 40gr powder.
    You can change the whey with 8 eggwhites for variation.

    Meal 2 ( alternative u can variate this meal with just taking a mass gainer with approx equal calories)
    125g chicken breast/lean steak/white fish
    40g rice or 130g sweet potatoe
    100g green veggis ( broccoli ect )
    1 TB peanutt butter

    Meal 3 (Pre workout)
    125g chicken breast/lean steak/white fish
    40g rice or 130g sweet potatoe
    100g green veggis ( broccoli ect )
    1 TB peanutt butter

    Meal 4 (Post workout)
    Mass gainer approx 30g protein, 80g Carb or equalent to this macronutrients ( prefered fast carbohydrates for quick replenish)

    Meal 5
    125g chicken breast/ lean steak/ white fish
    40g rice
    100g green veggis or salad
    1 ss udo choice/healthy fatty acids

    Meal 6 (Pre sleep)
    Casein protein 50grams or a slow digestive protein source in foods cottage cheese ect.
    1 ss peanut butter

    The foods are measured before cooked or fried ect.

    I know it can be heavy on the budget, but i show u so u can get a "picture" of what to eat :)

    The importance if not able to make full nutrition, it's to get a good pre-workout meal then replenish quckly with some fast carbs and some proteins when u finished workout, then get a good meal after that. So 2 full meals and a fast meal.
  • iSamsonJeffiSamsonJeff Posts: 764
    Thanks sir Chris.
    Even though I can't follow these food meals. I'm just gonna get some of these as I can.


    How many Carbs, Protein and Fats should I take a day, for a 140lbs like me ?
  • badass_vinchbadass_vinch Posts: 4,471
    nagegain ka ba ng weight for the past weeks/month?
  • iSamsonJeffiSamsonJeff Posts: 764
    nung first month ko alam ko almost 120lbs ako then after 4months 140lbs hanggang ngaun . bali nag-steady sya for 1month pro lumalapad ako
  • Chris77Chris77 Posts: 47
    iSamsonJeff wrote:
    Thanks sir Chris.
    Even though I can't follow these food meals. I'm just gonna get some of these as I can.


    How many Carbs, Protein and Fats should I take a day, for a 140lbs like me ?

    There are many factors that indicator of how much u need of each.. work=calorie use
    Metabolism/genetics/reaction to carbs/ easy fat storage or difficult fat storage ect..

    I just did a fast calculating average for 63kg.

    Calories
    1663-1940 total calories
    Protein
    145-170 grams
    Carbs
    187-218 grams
    Fat
    37-43 grams

    But u need to find a Base/plattform to start from then keep control to see if ur nutrition gives u what u need or if u need to up or down for.example on the carbs..

    AND !!! IMPORTANT!! FOODS ARE ALWAYS BETTER THEN SUPPLEMENTS, do not only use supplements as macronutrient feeding.. u will not get the quality gains u want. ( It's a "supplement ) just saying :) i've trained so many young that start out and fill up on protein powder and mass gainers and wonders why not much happens...
  • badass_vinchbadass_vinch Posts: 4,471
    good, you're on the right track bro. tuloy mo lang kung ano man kinakain mo. pero for reference:

    protein: atleast 160g
    fat: goodluck na lang kung mamonitor mo ito sa ngayon hehehe (maka 50g ka pwede na)
    carbs: atleast 300g

    basta try mo wag bumaba dyan lalo na yun carbs, kung kaya mo 400g mas ok. roughly 2300 calories yan siguro :)
  • iSamsonJeffiSamsonJeff Posts: 764
    Chris77 wrote:

    I just did a fast calculating average for 63kg.

    Calories
    1663-1940 total calories
    Protein
    145-170 grams
    Carbs
    187-218 grams
    Fat
    37-43 grams

    This will help a lot sir Chris . I'm just get some estimation on my nutrition because I just depend on what our food will be but sometimes if I feel it's lacking for my activity on that day, I will buy food outside like chicken or bread plus oatmeal :)
    badass_vinch wrote:
    good, you're on the right track bro. tuloy mo lang kung ano man kinakain mo. pero for reference:

    protein: atleast 160g
    fat: goodluck na lang kung mamonitor mo ito sa ngayon hehehe (maka 50g ka pwede na)
    carbs: atleast 300g

    basta try mo wag bumaba dyan lalo na yun carbs, kung kaya mo 400g mas ok. roughly 2300 calories yan siguro :)

    thanks also sir vinch . pero nagsteady na ung weight ko , kaya nga nagdagdag kain na rin ako baka nagkukulang na dati. pansin na pansin tuloy ng mga kaklase ko pati gf ko ung lakas ng pagkain ko , sabi nila baka daw ma-impatso ako hahaha

    slow bulk sana ung diet ko kaso hndi ko masabi kasi hndi ko alam ung nakukuha ko everyday haha.
  • YatezYatez Posts: 2,745
    Chris77 Wrote:
    I just did a fast calculating average for 63kg.

    Calories
    1663-1940 total calories
    Protein
    145-170 grams
    Carbs
    187-218 grams
    Fat
    37-43 grams

    i think the calculation for fat was kinda off. it should be in the 60's

    140 x 0.45 = 63g fat to be exact, 63g is the MINIMUM so don't worry if you exceed it, worry if you don't meet the minimum :)
  • iSamsonJeffiSamsonJeff Posts: 764
    thanks sir Yatez for correction !

    btw ung 40g of rice ilang cups un kapag luto na?
  • YatezYatez Posts: 2,745
    Depende sa dami ng tubig eh actually yung 40g na yan baka tatlong subo ko lang hehe, 100g-200g kinakain ko usually
  • badass_vinchbadass_vinch Posts: 4,471
    dagdagan mo lang yung kinakain mo ngayon, ganun. extra rice lang yan.
  • iSamsonJeffiSamsonJeff Posts: 764
    Yatez wrote:
    Depende sa dami ng tubig eh actually yung 40g na yan baka tatlong subo ko lang hehe, 100g-200g kinakain ko usually

    LOL ! lakas kumain sir yatez. siguro nga konti lang un.
    Usually around 1.5-2.5 cups ako estimate lang un. Sa ulam ko na nilalakasan kumain :)
  • YatezYatez Posts: 2,745
    Bro tip lang bili ka digital kitchen scale mura lang yan mga 500-700 pesos yan pinaka magandang investment mo kesa sa mga whey whey na yan dahil pag na titimbang mo pagkain mo atleast sigurado ka tama yung amount at dami ng calories na naipapasok mo sa katawan mo :)
  • badass_vinchbadass_vinch Posts: 4,471
    kahit hindi ka na muna magcompute sa ngayon, kumain ka lang ng madami ok na. madali lang magcompute. ang mahirap e pag hindi mo alam ang kakalabasan ng mga computation mo pag actual na. sabi mo nga may gains ka na dati, bumagal lang, so dagdagan lang para maggain ka ulit. :) sasakit lang ulo mo sa mga numbers pag suntok sa buwan naman ang pakiramdam mo hehehe
  • iSamsonJeffiSamsonJeff Posts: 764
    try ko na lang manghingi nun ! haha meron kasing pwesto sa palengke ung tito ko baka merong di gnagamit :) o kaya benta nya ng murabtw sir vinch and sir yatez, masarap kaya maging Personal Trainer? mas masarap kasing gawin to e. Kaysa magbasa ako ng libro about sa subject namin , mas trip ko itong pag aralan ahahaha pero magtatapos pa rin ako
  • Chris77Chris77 Posts: 47
    Yatez wrote:
    Chris77 Wrote:
    I just did a fast calculating average for 63kg.

    Calories
    1663-1940 total calories
    Protein
    145-170 grams
    Carbs
    187-218 grams
    Fat
    37-43 grams

    i think the calculation for fat was kinda off. it should be in the 60's

    140 x 0.45 = 63g fat to be exact, 63g is the MINIMUM so don't worry if you exceed it, worry if you don't meet the minimum :)

    Maybe :) even i do 40grams and i am 90kg. But everyone is different.. Everything i write is not written in stone. Each individual is different and finds their own ways no calculating is exact, thats why i always say plattform-a standing point and then each individual sees what works and adjusts, its the bodys reaction to the macros that decide if to low or to high :)
  • badass_vinchbadass_vinch Posts: 4,471
    @isamsonjeff: satisfying bro! but you need experience, a lot of it! everybody can read, understand and google but not everyone can put things together in real life. kaya ngayon pa lang seryosohin mo na :)
  • iSamsonJeffiSamsonJeff Posts: 764
    maganda sana magsimula sa kamag anak e. ayun ung subjects m. kaso sa amin puro babae ksi karamihan. ung mga kapatid kong lalaki sa side lang ng papa ko tpos mga bata pa.

    Seryoso na to! haha mahirap rin magpayo kapag ikaw mismo payatot! hahaha kaya magpapalaki muna ako para kapani-paniwala naman
  • iSamsonJeffiSamsonJeff Posts: 764
    Sept 20: Back & Arms
    Duration: 1hour

    Deadlift - 70x16, 120x12, 200x5, 200x6
    T-Bar row - 50x14, 75x10, 100x7
    Wide Grip Lat Pullldown - 50x14, 80x10, 100x6
    Close Grip Lat Pulldown - 50x14, 100x6
    DB row (one side) - 40's x8, 45's x6, 50's x4

    4 exercise for Arms Tri's and Bi's Superset with 2sets only
    Skullcrushers - 20x15, 40x12, 50x8 SS w/ EZ bar curl - 20x15, 40x12, 50x7
    Tricep Pushdown- 50x15, full stack x 6 SS w/ Hammer curl - 25's x12, 30's x7
    Cable extension - 50x8, 70x8 SS w/ Incline DB curl - 20's x8, 25's x4
    EZ bar overhead extension - 40x8, 60x6 SS w/ Standing DB Curl - 25's x8, 30's x6

    got drained on DLs .. but still a good workout because of improvements in my lats and triceps :sport:
    and I need to improve my memorization because sometimes I forget how many reps I did :duh:
  • iSamsonJeffiSamsonJeff Posts: 764
    Sept 22 : Run/Jog

    Just did an almost 25km Long Slow Distance Run at Nuvali with my co-runners . Preparation for Oct 6 RUPM Event at MOA :sleepy:
Sign In or Register to comment.


© Vanilla Keystone Theme 2024