starting point
boss_chado
Posts: 47
good day! master sana matulungan nyo po ako to achieve my goal maraming salamat po
Comments
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]
nuuna ko cardio to warm up my body then after stretching then buhat na
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
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.
salamat sir Badass_vinch i will try your suggestions. bye bye muna going to gym tonight... its my back day!
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.
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
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..
Primarily its purpose.
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.
Tsaka sa compounds mo lang gawin yan wag sa isolations like pec deck
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 =(=(=(
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
sir ask ko lang need ko na bang mag take ng Supplement like Whey Protein at AMino?
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)
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!
fav ko kasi shoulder work out(hehehe)
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
not 60lbs db press
30lbs per dumbellshoulder work out is my fave
but im suck in bench press (70lbs)
this is me still a lot to go to achieve my dream body!!
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.