starting point

boss_chadoboss_chado Posts: 47
in Personal Journals
good day! master sana matulungan nyo po ako to achieve my goal maraming salamat po
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Comments

  • CoreCore Posts: 2,509
    boss_chado!
    Are you currently on cutting phase?
    [size=x-small](I accidentally rated your journal, whilst trying to highlight your goal with the mouse cursor. My bad!)[/size]
  • boss_chadoboss_chado Posts: 47
    cutting phase (pagpapapayat? tama po ba?) kung tama po? yun po ginagawa ko plus buhat para po di mag sag yung skin ko. then pag na achieve ko po yung ideal weight n gusto ko saka po ako gagamit ng supplement to bulk some muscles. sir question ko lang tama po ba itong ginagawa ko? salamat
  • putrackputrack Posts: 89
    Welcome sir. :)
  • badass_vinchbadass_vinch Posts: 4,471
    mas ok siguro kung mag 30-minute cardio ka after weights :)
  • boss_chadoboss_chado Posts: 47
    di kaya ako magkakaroon ng muscles loss pag after buhat cardio.. kasi may nabasa at napanood ko sa youtube na possible daw na mag ka muscle loss pag after buhat cardio.(sixpackshortcut video) or may iba ibang preference pa din.. pasensya na po newbie lang po
    nuuna ko cardio to warm up my body then after stretching then buhat na
  • badass_vinchbadass_vinch Posts: 4,471
    madaming gumagawa ng LIGHT CARDIO as WARMUP, pero most of these bodybuilders are veterans and their endurance is high meaning 20-30 minute cardio before lifting is nothing to them (pampapawis lang).
    para sa mga bago, yung 30 minutes might take away your strength later on pag nagbuhat ka na. pwed eka pa naman magcardio bago magbuhat pero bawasan mo siguro if warm up ang purpose. pero kung ang logic mo is to BURN FAT, better do it after weights. Save you strength for lifting.

    both Cardio and Weights will damage your muscles, yun ang goal natin kaya tayo nageexercise. then we eat big and sleep long to repair those damaged muscle fibers :)
  • putrackputrack Posts: 89
    @boss
    Im no master in bbing. Imho based on first hand exp. Just take in the right amount of nutrition directly proportional to the work you exert. maybe no muscle will be lost.
  • badass_vinchbadass_vinch Posts: 4,471
    putrack wrote:
    @boss
    Im no master in bbing. Imho based on first hand exp. Just take in the right amount of nutrition directly proportional to the work you exert. maybe no muscle will be lost.

    correct :)

    but the problem is determining what is directly proportional.
  • boss_chadoboss_chado Posts: 47
    badass_vinch wrote:
    madaming gumagawa ng LIGHT CARDIO as WARMUP, pero most of these bodybuilders are veterans and their endurance is high meaning 20-30 minute cardio before lifting is nothing to them (pampapawis lang).
    para sa mga bago, yung 30 minutes might take away your strength later on pag nagbuhat ka na. pwed eka pa naman magcardio bago magbuhat pero bawasan mo siguro if warm up ang purpose. pero kung ang logic mo is to BURN FAT, better do it after weights. Save you strength for lifting.

    both Cardio and Weights will damage your muscles, yun ang goal natin kaya tayo nageexercise. then we eat big and sleep long to repair those damaged muscle fibers :)

    salamat sir Badass_vinch i will try your suggestions. bye bye muna going to gym tonight... its my back day!
  • putrackputrack Posts: 89
    badass_vinch wrote:
    putrack wrote:
    @boss
    Im no master in bbing. Imho based on first hand exp. Just take in the right amount of nutrition directly proportional to the work you exert. maybe no muscle will be lost.

    correct :)

    but the problem is determining what is directly proportional.

    Oo nga po sir vinch. Hehe. :) which makes bbing a random mystery box.:)

    @ sir boss
    Just a suggestion sir. Para mas ok yung maging progress. Maganda siguro maging aware ka na sa macronutrients and calorie counting. :)
  • boss_chadoboss_chado Posts: 47
    sir. paano po yung counting ng calories and macronutients?

    kasi as of now workout lang ako then kain high protein foods, high fiber foods. cut down ako ng carbs specially sa white rice, less to no sugar foods bali no softdrinks, beer.
    . less salt din ako.
    pero i eat a lots of fruits and veggies.

    mga master kindly enligthtened me kung tama itong ginagawa.

    maraming salamat po mga master
  • boss_chadoboss_chado Posts: 47
    Feb 13, 2014

    chest & Tricep day

    Nabasa ko kasi dito yung 5x5 program na para sa beginner para lumakas yung indurance sa pagbubuhat..(tama po ba?)

    20 minutes warmup (Stationary Bike)
    10 minutes Stretching


    Barbel Bench Press(flat) 5x5
    50lbs 1x5
    60lbs 1x5
    65lbs 1x5
    70lbs 1x5
    75lbs 1x5

    Barbel Bench Press(Incline) 5x5
    50lbs 1x5
    60lbs 1x5
    65lbs 1x5
    70lbs 1x5
    75lbs 1x5

    Dumbel Press (Flat)
    25lbs 1x5
    30lbs 1x5
    35lbs 1x5
    40lbs 1x5
    50lbs 1x5

    Machine Flyes Pec Deck
    70lbs 1x5
    80lbs 1x5
    90lbs 1x5
    100lbs 1x5
    110lbs 1x5

    Tricep rope Extension
    50lbs 1x15
    60lbs 1x12
    70lbs 1x8

    Bench Dip
    4x10 (body Weight)

    Dip Machine
    90lbs 3x10


    diet: Morning 7am

    breakfast

    1 cup rice, 100g Beef Tapa, 3 hardboil egg (1 yolk 3 white), 2 bananas, 1 tetra pack magnolia fotified Low fat milk,, 5


    Lunch: 1pm
    1/4 Litchon Manok (Breast Part no skin) 1 cup rice, 1 cup of Pinakbet, 2 bananas, 1 tetra pack magnolia fotified Low fat milk and water


    Pre Work out Meal: 3pm
    4 Hardboil eggs ( 1 yolk 4 white), 1 Can Century Tuna Flake in Oil. 1/2 cup rice, 2 bananas and 1 tetra pack magnolia fotified Low fat milk

    4pm - 6pm Work out time

    Post Work Out meal: 6:30pm
    2 Hardboil eggs ( no yolk), 1 Can Century Tuna Flake in Oil, 2 wheat bread and water

    Dinner 7pm
    1 cup rice, 1 serving beef caldereta, 2 bananas and water

    11pm bedtime..
  • CoreCore Posts: 2,509
    boss_chado wrote:
    Nabasa ko kasi dito yung 5x5 program na para sa beginner para lumakas yung indurance strength sa pagbubuhat..(tama po ba?)

    Primarily its purpose.
  • boss_chadoboss_chado Posts: 47
    strength pala sorry! nagkahalo halo na sa utak ko hehehe!
    so far ang sarap ng tama sa katawan

    feb 14 rest ako kasi may pasok sa work (di pwedi off kasi v-day maraming tao sa resto kailangan kumayod)
    feb 15 Back and bicep day after work derecho sa gym try ko add some compound lift like dead lift.
  • badass_vinchbadass_vinch Posts: 4,471
    Bro ilan reps kaya mo sa 75lbs? 5 lang ba talaga or kaya pa more
  • boss_chadoboss_chado Posts: 47
    sir vinch_ kaya hanggang 7-8 kaso hirap n ako inangat sa last rep.
  • badass_vinchbadass_vinch Posts: 4,471
    So kung 5x5 dapat 75lbs x 5 reps x 5 sets ang gawin mo. Any set before that e warm up mo lang. Imagine 5 reps each lang ginawa mo every set e kaya mo nga hangang 7 reps sa 75lbs...? so nilimit mo yung lakas mo sa 5 reps porke "5x5" ang sabi sa program. Kaya 5 reps lang pinapagawa dyan kasi yung weight na pinapagamit sayo is heavy at around 5 lang magagawa mo dahil sa bigat. Gets? Kaya yung iba hindi lumalakas dyan kasi iba intindi nila.

    Tsaka sa compounds mo lang gawin yan wag sa isolations like pec deck :)
  • boss_chadoboss_chado Posts: 47
    ganun po ba.. ayusin ko ulit program ko sir..
    mag add n lang ako ng plates after ko mag warm up set..
    gets ko na sir yung 5x5 program.

    maraming salamat po sir vinch!!
    research pa ako sa mga compaound lift as of now ito pa lang natry ko

    barbel BP
    Military press
    rows
    squat
    deadlit - di ko pa kuha saktong form kaya medyo nahihirapan pa ako
    pull up/chin up - di ko pa kayang gawin di ko maangat katawan ko.feb 15.

    diet:

    breakfast: 8:30am
    1 serving beef pares , 1 cup of rice, 1 tetra pack magnolia fotified Low fat milk , 1 banana and 500ml water

    lunch: 2pm
    2 serving beef caldereta, 1 cup of rice, 1 banana, 1 tetra pack magnolia fotified Low fat milk 500ml water


    pre work out meal: 6pm
    3 hardboiled egg ( 1 yolk and 3 white)

    post work out meal: 8:30pm
    1 tetra pack magnolia fotified Low fat milk and 2 slice wheat bread

    dinner: 9pm
    1 can century tuna lite, 1 cup rice, 1 tetra pack magnolia fotified Low fat milk 300ml water.



    [size=large]BACK DAY![/size]

    20 minutes warmup (Stationary Bike)
    10 minutes Stretching

    seated cable rows

    80lbs 2x12 (warm up)
    100lbs 3x10
    110lbs 2x8

    T-Bar row with handle
    50lbs 2x10 (warm up)
    65lbs 3x10
    70lbs 2x10
    75lbs 2x8

    Wide Lat pull down
    80lbs 2x12 (warm up)
    100lbs 3x10
    110lbs 2x8

    Wide-Grip Pulldown Behind The Neck
    90lbs 3x12
    100lbs 3x10
    110lbs 2x8

    Dumbel Row (one Arm)

    40lbs 2x10 (warm up)
    45lbs 2x10
    50lbs 2x8
    55lbs 2x5


    di ko na add yunf DEAD LIFT kasi mag sasara n yung gym =(=(=(
  • JettieJettie Posts: 3,763
    To add at vinch post,

    Mostly sa mga medyo matataas na numbers using 5x5 template, yung 5 reps and 5 sets eh working set na yan.

    Wala pa dyan yung warm up sets and reps numbers. ( puro 's amf )

    Example sa compount movements

    Barbell bench press
    bar x 3 x 15
    Bar + 20 lbs x 12 reps
    bar + 40 lbs x 12 reps
    Bar + 60 lbs x 10 reps
    Working set
    bar + 70 lbs x 5 reps
    bar + 70 lbs x 5 reps
    bar + 70 lbs x 5 reps
    bar + 70 lbs x 5 reps
    bar + 70 lbs x 5 reps
    ( mas madali basahin dahil 5 sets na sya in a sense )

    Next bench press mo kung sakses ang buhat mo dyan, add ka ng poundages mo like 5 lbs total so magiging +75 lbs na yung working set mo.

    Sana hindi naging kumplikado lol lol
  • boss_chadoboss_chado Posts: 47
    copy mga master! maraming salamat po
    sir ask ko lang need ko na bang mag take ng Supplement like Whey Protein at AMino?
  • boss_chadoboss_chado Posts: 47
    feb 16

    shoulder and traps day

    20 minutes cardio
    10 minutes stretching


    Military Press

    30lbs 2x10 (warm up)
    70lbs 5x5

    Dumbel Military Press
    25lbs/DB 1x10 (warm up)
    30lbs/DB 2x12
    35lbs?DB 2x10

    Front DB Raise
    20lbs 2x10
    25lbs 2x8
    35lbs 2x8

    Bent Over Dumbbell Rear Delt Raise With Head On Bench
    20lbs 2x10
    25lbs 2x8
    35lbs 2x8

    Seated Lateral Raise
    20lbs 2x10
    25lbs 2x8
    35lbs 2x8

    Reverse Machine Flyes
    60lbs 2x10
    70lbs 2x8
    80lbs 2x8

    TRAPS

    Barbel shrug
    50lbs 3x10

    Dumbel Shrug
    30lbs 2x10
    40lbs 2x8
    50lbs 2x5

    Upright Cable Row
    50lbs 2x10
    70lbs 2x8
    80lbs 2x5


    Diet:

    Breakfast:
    3 Boiled Eggs(1 yolk), 1 can Century Tuna, 1 cup Rice, 2 bananas, 1 tetra Pack of Low Fat Milk

    Lunch: 1 serving Dain na Bangus, 1 Serving Ginisang Monggo, 1 cup rice, 1 Banana

    Pre-Workout: 2 eggs, 2 Bananas,1 tetra Pack of Low Fat Milk

    Post Workout/Dinner: 2 Litchon Manok (Breast Part & skinless), 1 cup Rice, 3 Small size Banana, 1 tetra Pack of Low Fat Milk


    Planning to add Whey Protein and Amino on my Diet next monthFeb 17 - Rest Day (may pasok kasi)
    balik workout feb 18 (day off kasi)
  • JettieJettie Posts: 3,763
    boss_chado wrote:
    feb 16



    Military Press



    Front DB Raise
    20lbs 2x10
    25lbs 2x8
    35lbs 2x8


    Seated Lateral Raise
    20lbs 2x10
    25lbs 2x8
    35lbs 2x8

    Reverse Machine Flyes
    60lbs 2x10
    70lbs 2x8
    80lbs 2x8

    TRAPS

    Barbel shrug
    50lbs 3x10

    Dumbel Shrug
    30lbs 2x10
    40lbs 2x8
    50lbs 2x5

    Upright Cable Row
    50lbs 2x10
    70lbs 2x8
    80lbs 2x5


    dude these lifts ....you are one strong as fuark!

    Especially on the side laterals , mirin yan brah ! ako nasa 10lbs lang ako per db ang panget na ng fezlakels ko!
  • SystemSystem Posts: 109
    Mirin lifts bro strong pressing to raises ratio!
  • boss_chadoboss_chado Posts: 47
    thanks sir jettie and sir john.!
    fav ko kasi shoulder work out(hehehe)
  • SystemSystem Posts: 109
    Hope i can be as strong as you
  • boss_chadoboss_chado Posts: 47
    feb 18

    chest and tricep day

    15minutes cardio
    5minutes stretching

    Inclined bench press
    40lbs 2x10(warm up)
    70lbs 5x5

    flat bench press
    40lbs 2x10(warm up)
    70lbs 5x5

    Inclined Db press
    30lbs (15lbs per DB) 2x8(warmup)
    60lbs (30lbs per DB) 5x5

    Chest Dip machine
    70lbs 5x5


    TRICEPS

    Bench Triceps Dips
    3x10 body weight

    tricep dip machine
    70lbs 3x10

    Tricep Push Down
    40lbs 3x10

    diet:
    NO BREAKFAST( Maghapong Tulog hehe)

    Lunch: 2pm
    1 can Century tuna, 3 hardboil eggs. 1cup rice

    prework out meal: 1 tetra pack Low fat milk and 2 bananas
    post work out meal: 4 hardboil eggs 4 small bananas
    dinner: 1 serving cara beef steak and 1 cup of rice 2 small bananas
  • SystemSystem Posts: 109
    i don't understand tagalog bro. Damn dude you're one strong mother fucker incline press 60lb dumbels!
  • CoreCore Posts: 2,509
    That helluva alot of blows to the chest!
  • boss_chadoboss_chado Posts: 47
    oopps sorry guys typo error
    not 60lbs db press
    30lbs per dumbellshoulder work out is my fave
    but im suck in bench press (70lbs)wiq32h.jpg

    this is me still a lot to go to achieve my dream body!!
  • boss_chadoboss_chado Posts: 47
    feb 20

    back day!

    5minutes cardio (treadmill jogging)
    5 minutes stretching


    seated cable rows

    80lbs 2x12 (warm up)
    100lbs 2x10
    110lbs 2x10

    T-Bar row with handle
    50lbs 2x10 (warm up)
    7lbs 3x10


    Wide Lat pull down
    80lbs 2x12 (warm up)
    100lbs 3x10
    110lbs 2x8

    Wide-Grip Pulldown Behind The Neck
    90lbs 3x12
    100lbs 3x10
    110lbs 2x8

    Dumbel Row (one Arm)

    40lbs 2x10 (warm up)
    45lbs 2x10
    50lbs 3x8
    55lbs 2x5


    10 minutes cardio ulit (treadmill jogging)


    diet: no breakfast (day off kasi kaya tulog haggang tanghali

    lunch: 1 chicken breast, 1 cup rice, 1 serving blanched kangkong with bagoong, 1 glass unsweetened pineapple juice and 1 banana

    pre work out: 1 banana and 1 tetra pack fresh milk

    post workout: 1 tetra pack fresh milk and 1 3pcs oatmeal cookies

    dinner: 1/2 cup instant oatmeal,1 can century tuna, 3 hard boil eggs 1 slice maling luncheon meat.
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