To Infinity and beyond

elleorelleor Posts: 9
in Personal Journals
To start off, Medyo busy sa work kaya walang time mag back read. I'll prefer to sleep as much as possible kasi nasa BPO Industry ako and 12:00am shift ko =(. Kaya ill appreciate lahat ng mabibigay na info or suggestion.

3months regular workout pero sumusundot na dati dahil sa barkada.

May info naman sa taas mag add nlang ako.

Prev Goal : Shred Fats and Gain Strength
New Goal : Gain Lean Muscle and Maintain Body Fats at least 10% or below :))

Current Lifting Stats : by pounds
Chest -
Barbell Bench Press - 4 x 10 ( 70, 105, 110, 120)
Incline Barbell Bench Press - 4 x 10 ( 70, 105, 110, 120)
Front Dips - 4 x 10 (Body weight, 10, 10, 15)
Dumbbell Bench Press - 4 x 10 ( 60, 60, 70, 80)
Dumbbell Incline Bench Press - 4 x 10 ( 60, 60, 70, 80)
Dumbbell Pullovers - 4 x 10 (40)
Dumbbell Flyes - 4 x 10 (50) - Hirap eh.
Cable Crossover - 4 x 10 (30)
Pec Deck - 4 x 10 (70)

Back
T-Bar Row or Barbell Row - 4 x 10 ( 50, 100, 110, 120)
One arm Dumbbell Row - 4 x 10 ( 30, 35, 40, 40)
Lat Pulldown - 4 x 10 ( 70, 80, 90, 100)
Behind the Neck Lat Pulldown - 4 x 10 ( 70, 80, 90, 100)
Seated Cable Rowing - 4 x 10 ( 70, 80, 90, 100)
Cable Bent-Over pull over - 4 x 10 (60, 60, 70, 70) -sisubukan ko 80 pero hindi na steady ung form ko.
Super-set Dumbbell,Barbell Shrug - 4 x Failure - 30ses-1min rest

Shoulder - Weak ako dito :duh:
Clean and Jerk - 4 x 10 (40) - 1st time ko gawin para may madagdag. hindi pa kc tama ung form. still trying to get the correct form.
Military Press - 4 x 10 (60)
Dumbbell Press - 4 x 10 (50, 60, 70, 70)
Arnold Press - 2 x 10 (50, 50) 2 x 8 (60, 60)
Dumbbell Lateral Raise - 4 x 10 (20, 30, 30, 30)
Dumbbell or Plates Front Raise - 4 x 10 (20)
Bent-Over Lateral raise - 4 x 10 (30)
Reverse Pec Deck - 4 x 10 (60, 70, 80, 80)
Upright Row - 4 x 10 (30)
Dumbbell Shrug - 4 x 15 (70)

Legs - :banghead:
Squat - 4 x 10 (70)
Leg Press - 4 x 10 (70, 90, 110, 120)
Leg Extension - 4 x 10 (40)
One Leg Standing Calf Raise - 4 x 15 (35)
Alternating Dumbbell Lunges - 4 x 10 (20)
Straight-Leg Dead Lift - 4 x 10 (70,80,80,80)

eto na muna..may program din naman ako sa ABS and ARMS. pa check nlng po sched ko sa taas.

Planning to take Whey Protein. Kulang kasi ako sa protein malamang at Kain kc nag diet ako to get rid of fats.

Plan Meal after Buying Whey:
BF - 1 serving Whey with Oatmeal and Milk or just Water
Snack - Fruits and Egg
Lunch - Chicken Breast and any Veggies
Pre-Workout - 1 serving Whey
Post - Workout - 1 serving Whey
Snack - Yogurt and Fruits
Dinner - Chicken Breast or Fish


So any violent reaction, suggestion?:huh:huh:huh
Goal ko kasi medyo mag ka muscle at cuts pa pero hindi ganun kalaki kasi maliit ako.(takot maging Johny Bravo)

Comments

  • CoreCore Posts: 2,509
    elleor wrote:
    Goal ko kasi medyo mag ka muscle at cuts pa pero hindi ganun kalaki kasi maliit ako.(takot maging Johny Bravo)

    Ang taong Johnny Bravo, hindi naglelegs. Kaya kahit malaki ang katawan mo overall, walang tatawag sa'yo na Johnny Bravo...
    elleor wrote:
    To start off, Medyo busy sa work kaya walang time mag back read. I'll prefer to sleep as much as possible kasi nasa BPO Industry ako and 12:00am shift ko =(. Kaya ill appreciate lahat ng mabibigay na info or suggestion.

    May mga members din dito sa community gaya mo. Taken as an example si sir @Jettie, sir @allen101. NO EXCUSE ang taong 'yan...
    elleor wrote:
    ...
    Prev Goal : Shred Fats and Gain Strength
    New Goal : Gain Lean Muscle and Maintain Body Fats at least at most 10% or below :))
    ...

    *FIXED.
    Since you reset your goal specific. Now, it's time to make it a realistic range![size=x-small]Current Lifting Stats : by pounds[/size]
    [size=large]Chest[/size]
    • Barbell Bench Press - 4 x 10 ( 70, 105, 110, 120)
    • Incline Barbell Bench Press - 4 x 10 ( 70, 105, 110, 120)
    • Front Dips - 4 x 10 (Body weight, 10, 10, 15)[/color]
    • Dumbbell Bench Press - 4 x 10 ( 60, 60, 70, 80)
    • Dumbbell Incline Bench Press - 4 x 10 ( 60, 60, 70, 80)
    • Dumbbell Pullovers - 4 x 10 (40)
    • Dumbbell Flyes - 4 x 10 (50) - Hirap eh.
    • Cable Crossover - 4 x 10 (30)
    • Pec Deck - 4 x 10 (70)
    [size=large]Back[/size]
    • T-Bar Row or Barbell Rows - 4 x 10 ( 50, 100, 110, 120)
    • One arm Dumbbell Rows - 4 x 10 ( 30, 35, 40, 40)
    • Lat Pull Down[/b] - 4 x 10 ( 70, 80, 90, 100)
    • Behind the Neck Lat Pull Down- 4 x 10 ( 70, 80, 90, 100)
    • Seated Cable Rows - 4 x 10 ( 70, 80, 90, 100)
    • Cable Bent-Over Pull Over - 4 x 10 (60, 60, 70, 70) - sisubukan ko 80 pero hindi na steady ung form ko.
    • Super-set Dumbbell/Barbell Shrugs - 4 x Failure - 30ses-1min rest
    [size=large]Shoulder[/size] - Weak ako dito :duh:
    • Clean and Jerk - 4 x 10 (40) - 1st time ko gawin para may madagdag. hindi pa kc tama ung form. still trying to get the correct form.
    • Military Press - 4 x 10 (60)
    • Dumbbell Press - 4 x 10 (50, 60, 70, 70)
    • Arnold Press - 2 x 10 (50, 50) 2 x 8 (60, 60)
    • Dumbbell Lateral Raise - 4 x 10 (20, 30, 30, 30)
    • Dumbbell/Plates Front Raise - 4 x 10 (20)
    • Bent-Over Lateral Raise - 4 x 10 (30)
    • Reverse Pec Deck - 4 x 10 (60, 70, 80, 80)
    • Upright Rows - 4 x 10 (30)
    • Dumbbell Shrugs - 4 x 15 (70)
    [size=large]Legs[/size] - :banghead:
    • Squat - 4 x 10 (70)
    • Leg Press - 4 x 10 (70, 90, 110, 120)
    • Leg Extension - 4 x 10 (40)
    • One Leg Standing Calf Raise - 4 x 15 (35)
    • Alternating Dumbbell Lunges - 4 x 10 (20)
    • Straight-Leg Deadlift - 4 x 10 (70,80,80,80)

    Ginagawa mo lahat ito every workout? O piling-pili lang tapos variation ulet every week or two?
  • elleorelleor Posts: 9
    Yes, Gngawa ko yan for specific program..wala pa kong ginagwang variation..sinanay ko muna ung katawan ko at ung proper form. But this time gagawa na ko ng variation pag kanakuha na ko ng maraming info dito sa PBB :)). Pero any suggestion?
  • Emman1986Emman1986 Posts: 1,819
    eto bro, isa sa mga payo sakin dati nung sandamakmak pa training ko per body part dati;

    Short BUT Sweet at Less is MORE!

    pero ang totoo nyan, depende rin sa tao. kahit pa gwen mo lahat yan at sobra intense kung aftter naman eh ok na ok yung rest mo at pagkain mobakit hinde? iba iba tayo ng katawan kaya listen to it kung san ka iige :)
  • elleorelleor Posts: 9
    Emman1986 wrote:
    eto bro, isa sa mga payo sakin dati nung sandamakmak pa training ko per body part dati;

    Short BUT Sweet at Less is MORE!

    pero ang totoo nyan, depende rin sa tao. kahit pa gwen mo lahat yan at sobra intense kung aftter naman eh ok na ok yung rest mo at pagkain mobakit hinde? iba iba tayo ng katawan kaya listen to it kung san ka iige :)

    Pede bang paki elaborate naman ng Short BUT Sweet at Less is More. ? :blush:
  • Emman1986Emman1986 Posts: 1,819
    hehehe

    base sa pag kakaunawa ko jan hindi porket 3-4 exercises per body part at 6-8 reps lang ang ginagawa mo eh hindi na ok ang training mo. naka depende lahat yan sa poundages, sa form at kung gano kaintense ung training mo. at syempre pano ka makaka recover after ng ganyang set-up. parang yung MAX-OT ilang sets at reps lang ginagawa pero bakit effective? :) cmiiweto bro, journal ng isa sa mga master dito at competitive bodybuilder. iba nga lang sa kanya since matagal na sya sa larangan ng BBing pero gaya ng sinabi ko before, iba iba tayo ng katawan. pwedeng yung umuubra sa kanya eh uubra rin sayo o hindi.

    credit to sir @Big Dawg

    http://pinoybodybuilding.com/Thread-Big-Dawg?page=35
  • allen101allen101 Posts: 5,102
    Eat....
  • JettieJettie Posts: 3,763
    eat plus train smart at sa pananaw ko at gumagana sakin eh make it heavy and progress!! who knows , it "may" work on you too!
  • elleorelleor Posts: 9
    Emman1986 wrote:
    hehehe

    base sa pag kakaunawa ko jan hindi porket 3-4 exercises per body part at 6-8 reps lang ang ginagawa mo eh hindi na ok ang training mo. naka depende lahat yan sa poundages, sa form at kung gano kaintense ung training mo. at syempre pano ka makaka recover after ng ganyang set-up. parang yung MAX-OT ilang sets at reps lang ginagawa pero bakit effective? :) cmiiweto bro, journal ng isa sa mga master dito at competitive bodybuilder. iba nga lang sa kanya since matagal na sya sa larangan ng BBing pero gaya ng sinabi ko before, iba iba tayo ng katawan. pwedeng yung umuubra sa kanya eh uubra rin sayo o hindi.

    credit to sir @Big Dawg

    http://pinoybodybuilding.com/Thread-Big-Dawg?page=35

    Thanks bro, getting lots of information here in PBB. Rest Day muna pra mag reconstruct ng program. I will try the MAX-OT kc mukhang mdyo malapit naman dun ung program ko, pero binasa palang para mas maintindihan. :sport:
  • Emman1986Emman1986 Posts: 1,819
    sinabi mo pa bro! kahit ako matagal nako nag gym/WO pero simula ng nag register ako dito daming nabago at natutunan. Mga maling naitama at mga paniniwlalang kalokohan lang pala hehehe

    kaya napaka swerte talaga ng mga newbie pag dating sa BBing/Fitness kasi may ganitong site unlike me before, sangkatutak na broscience ang bumubuhay pag asa gym hahaha
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