RUGGED666 <-----<<JOURNAL>>----->
rugged666
Posts: 582
name:rugged666
height:5'4
weight:165lbs
bodytype:meso
history: nagstart aq maggym nung pag graduate q ng college 2007, skinny aq nuon as in "palito", once lng aq tnuruan nung ka gym q, no trainer kc maliit lng na gym yung sa lugar namin, no supplements, all natural aq nun, kc nagpataba lng aq, mga 2009 nagstop aq dahil may ibang nakahiligan LOL, this late year of 20011 nagstart ulet aq, buti nga ndi nman aq pumayat o lumubo nung pagstop q ng gym. at ngaun nagtry na aq ng supplements..
supplements: 100%GS WHEY and amino 2222 tabs
meal plan: 5-6x a day,pero mnsan ndi nasusunod
meals: boiled egg,omellete egg w/ sardines, boiled chicken breast, some white rice, fried fish,kamote(pag meron), repolyo+thousand islands(yung mayonaise), mixed veggies(ung peas+corn+carrots), non-fat milk, soya milk(if available),peanuts,almonds
schedule: 3-4x a week
monday=chest+triceps
tuesday=rest or cardo or abs
wednesday=legs
thursday=back+biceps
friday=rest or cardio or abs
saturday=shoulders pero minsan sinasabay q na sa legs
sunday=rest or cardio or abs
bhira aq makapag abs, qng ndi rest, cardio aq, jogging sa umaga, sumasali ren kc aq sa marathon 5k lng kaya LOL
chest workouts: as of now pyramid style
incline benchpress 3sets 12/15-10-8 (increase 5-10lbs per set)
flat benchpress 3sets 12/15-10-8
decline benchpress 3sets 12/15-10-8
DB pullover 3sets 12/15-10-8
machine flyes 3 sets same weight up to failure
tricep workouts:
tricep pushdown 3 sets all 12 reps same weight (pang warm up lng)
tricep kickback 3 sets 12/15-10-8 increasing weight
dips 3 sets up to failure
1 arm tricep extension 3 sets 12/15-10-8 increasing weight
leg workouts:
squat (pyramid din same w/ chest sets/reps)
leg press (pyramid din same w/ chest sets/reps)
leg extension (pyramid din same w/ chest sets/reps)
leg curls (pyramid din same w/ chest sets/reps)
standing/sitting calf raise (3 sets up to failure) (either sa dalawa, dalawang gym kc pnupuntahan q)
back workouts:
lat pulldown (pyramid din same w/ chest sets/reps)
low row (pyramid din same w/ chest sets/reps)
DB row (pyramid din same w/ chest sets/reps)
deadlift (pyramid din same w/ chest sets/reps)
biceps workout:
preacher curl (pyramid din same w/ chest sets/reps)
alternate DB curl (pyramid din same w/ chest sets/reps)
concentration curl (pyramid din same w/ chest sets/reps)
shoulder workout:
military press (pyramid din same w/ chest sets/reps)
arnold's press (minsan)
front lateral raise (pyramid din same w/ chest sets/reps)
side lateral raise (pyramid din same w/ chest sets/reps)
rear lateral raise (pyramid din same w/ chest sets/reps)
for now yan ang mga exercise q per body part at pyramid style cguro till i gain more weights, mejo lito parin aq qng ano ang pyramid, for strength ba or building muscle..
next tym na lng yung pics, wala pa camera lol
goal ko, ay maging ripped muscles q, ayuko mxadong bulk, once na pinost ko na pic q, sabihin nyo na lng qng pde ng mag ripped.
my questions:
ano suggest nyong supplements?? plano q kcng mag creatine
ano ang kulang sa exercise q for each body part?
ano pde nyo idagdag sa exercise q na mas effective?
pa-explain na ren ng kaibahan ng pyramid,superset,dropset,5x5? alin maganda? ano mga purpose??
salamat sa mga nagbasa...
pics ko:
height:5'4
weight:165lbs
bodytype:meso
history: nagstart aq maggym nung pag graduate q ng college 2007, skinny aq nuon as in "palito", once lng aq tnuruan nung ka gym q, no trainer kc maliit lng na gym yung sa lugar namin, no supplements, all natural aq nun, kc nagpataba lng aq, mga 2009 nagstop aq dahil may ibang nakahiligan LOL, this late year of 20011 nagstart ulet aq, buti nga ndi nman aq pumayat o lumubo nung pagstop q ng gym. at ngaun nagtry na aq ng supplements..
supplements: 100%GS WHEY and amino 2222 tabs
meal plan: 5-6x a day,pero mnsan ndi nasusunod
meals: boiled egg,omellete egg w/ sardines, boiled chicken breast, some white rice, fried fish,kamote(pag meron), repolyo+thousand islands(yung mayonaise), mixed veggies(ung peas+corn+carrots), non-fat milk, soya milk(if available),peanuts,almonds
schedule: 3-4x a week
monday=chest+triceps
tuesday=rest or cardo or abs
wednesday=legs
thursday=back+biceps
friday=rest or cardio or abs
saturday=shoulders pero minsan sinasabay q na sa legs
sunday=rest or cardio or abs
bhira aq makapag abs, qng ndi rest, cardio aq, jogging sa umaga, sumasali ren kc aq sa marathon 5k lng kaya LOL
chest workouts: as of now pyramid style
incline benchpress 3sets 12/15-10-8 (increase 5-10lbs per set)
flat benchpress 3sets 12/15-10-8
decline benchpress 3sets 12/15-10-8
DB pullover 3sets 12/15-10-8
machine flyes 3 sets same weight up to failure
tricep workouts:
tricep pushdown 3 sets all 12 reps same weight (pang warm up lng)
tricep kickback 3 sets 12/15-10-8 increasing weight
dips 3 sets up to failure
1 arm tricep extension 3 sets 12/15-10-8 increasing weight
leg workouts:
squat (pyramid din same w/ chest sets/reps)
leg press (pyramid din same w/ chest sets/reps)
leg extension (pyramid din same w/ chest sets/reps)
leg curls (pyramid din same w/ chest sets/reps)
standing/sitting calf raise (3 sets up to failure) (either sa dalawa, dalawang gym kc pnupuntahan q)
back workouts:
lat pulldown (pyramid din same w/ chest sets/reps)
low row (pyramid din same w/ chest sets/reps)
DB row (pyramid din same w/ chest sets/reps)
deadlift (pyramid din same w/ chest sets/reps)
biceps workout:
preacher curl (pyramid din same w/ chest sets/reps)
alternate DB curl (pyramid din same w/ chest sets/reps)
concentration curl (pyramid din same w/ chest sets/reps)
shoulder workout:
military press (pyramid din same w/ chest sets/reps)
arnold's press (minsan)
front lateral raise (pyramid din same w/ chest sets/reps)
side lateral raise (pyramid din same w/ chest sets/reps)
rear lateral raise (pyramid din same w/ chest sets/reps)
for now yan ang mga exercise q per body part at pyramid style cguro till i gain more weights, mejo lito parin aq qng ano ang pyramid, for strength ba or building muscle..
next tym na lng yung pics, wala pa camera lol
goal ko, ay maging ripped muscles q, ayuko mxadong bulk, once na pinost ko na pic q, sabihin nyo na lng qng pde ng mag ripped.
my questions:
ano suggest nyong supplements?? plano q kcng mag creatine
ano ang kulang sa exercise q for each body part?
ano pde nyo idagdag sa exercise q na mas effective?
pa-explain na ren ng kaibahan ng pyramid,superset,dropset,5x5? alin maganda? ano mga purpose??
salamat sa mga nagbasa...
pics ko:
Comments
Moving forward...
- what is your goal now??
- can you include weight load in each exercise?
- prepare your progress pic and upload it anytime from now
btw, you might be askin why i don't have my journal..baka sabihin mo unfair naman ako..unahan na kita..limited lang may access dun for privacy reason..
ok sir, once na upload q na pic q, tell me na lng qng pde ng magpacuts hehe... nxt tym lagay q weight loads, nakalimutan q kc sa ibang body part, dlawang gyms kc pnupuntahan q, yung isa LBS ang mga plates, yung isang kgs, isusulat q kpag naggym aq.
chest:
flat benchpress-90 lbs
incline benchpress-100 lbs
decline bench press-90 lbs
DB press-60lbs
DB flyes-42.5lbs
DB pullovers-40lbs
back:
lat pulldowns wide grip-85lbs
lat pulldowns close reverse grip-80lbs
low row-80lbs
DB row-40lbs
DL-70lbs
legs:
squat-70lbs
leg press-100lbs
leg extension-40lbs
leg curls-40lbs
calf raise machine-50lbs
biceps:
preacher curl-45lbs
alternate DB curl-20lbs
concentration curl-20/25lbs
triceps:
shoulders:
hehe naku sa totoo lng, nakakatamad tumakbo sa treadmill, kc ndi mo kontrolado, what i mean, iba paren sa labas kc pde ka magslowdown at mag accelerate instantly, sa treadmill kc need mo pumindot muna bago bumilis at bumagal hahaha.
ano tingin nyo sa body q sir? bulk na??oo, dpende din, kpag nagcchest aq, pinapalit q ren, syempre kpag bagong pasok ka plang sa gym, yung unang exercise q malakas pa aq kc ndi pa pagod, kpag inuna q incline tlgang naabot q 100lbs, pero pagdating na sa flat, mejo kulang na sa lakas kya ndi q na natatapos yung reps kya bawas sa bigat, pero nxt chest workout q, inuuna q nman ung flat, papalit palit hehe
minsan mas trip q tlga incline kysa sa flat, cguro dahil sa incline nakikita q correct form q sa salamin kysa sa flat.
Very well said sir rot. +1
may tanong pla aq, may benefit ba yung umiinit yung muscles mo after doing high reps?? good o bad ba na uminit? kadalasan ma experience q sa deltoids at triceps q un.
albay sir:D
ahh eh di ok po yun, improve circulation, dapat ba ganun sir? i mean warm up exercise, lightweight muna w/high reps tapos 1st set ka na? example sa benchpress.
hehe, tga saan kau sir?? bisaya?
Pag squats kailangan may mobility drills muna sabay na ng CNS activation then warm up.
@rot
ahh i see
@sir ROt,Bicolano man palan kamo ni sir Rugged. hehehe
oo pero iba iba salita ng mga taga bicol.. hehehe ako ang alam ko masbateno.. hehe