Journey to a healthy living
jaff
Posts: 42
Hi everyone! I decided to post my journal here to get a proper advice from the experts.I started my program 3 months ago and it worked fine.From 83 kg I weighted down to 72-73kg approximately.What worries me that at this stage I might reach my plateau for I have noticed that I don't have much improvements for the past few weeks.My coach said that my body's fine and I just have to stick with the program and build more muscles but for me I still want to burn belly fat specially the love handles.
Any comments and suggestions will be much appreciated. Thank you
here's my photo last 3 months before I decided to lift weights
http://img406.imageshack.us/img406/8316/39714910150544169513329.jpg
Any comments and suggestions will be much appreciated. Thank you
here's my photo last 3 months before I decided to lift weights
http://img406.imageshack.us/img406/8316/39714910150544169513329.jpg
Comments
Welcome to the PBB community!
Ok sir I will and thank you for the reply. I'm currently here in Doha, Qatar.
Sure sir! Mas ok yung ganun para makapag tanong ng marami hehe.Mga sept pauwi ako. Pm ako sa inyo para makasabay sa sessions.
Thank you.
thanks. I will be updating it frequently ,please correct me in any flaws you will see on my program.
circuit training:
chest-bicep-shoulder-tricep-back
Inclined bench barbel press 40kgX12 / 60X10
close grip EZ bar preacher curl 12kgX12 / 20X10
Bent over side lat raise 20kgX12 / 24X10
Lying EZ bar extension 12kgX12 / 15X10
Lat pull down (behind) 40kgX12 / 50X10
Flat bench barbell press 40X12 / 60X10
Wide grip Ez bar curl 12X12 / 20X10
Arnold DB shoulder press 24X12 / 28X10
Seated/standing Ez bar ext. 12X12 / 15X10
Lat pull down (front) 40X12 / 50X10
Declined bench barbel press 40X12 / 60X10
Alternate DB curl 20X12 / 24X10
standing DB side lat raise 20X12 / 24X10
Reverse cable press (bar) 20X12 / 30X10
Close grip pull down 40X12 / 50X10
Flat bench DB flies 20X12 / 24X10
DB hummer curl 20X12 / 24X10
Shoulder shrug DB 40X12 / 44X10
rope cable press down 25X12 / 35X10
Lower back ext. 10X20 / 10X20
10 min stationary bicycle
duration 45-1 hr
afternoon
10 min moderate cardio
15 min HIIT
10 min moderate cardio
thank you sir, Yes I will
if you need help andito yung mga masters para tulungan ka
thank you sir, oo nga patayan haha,4 days ang circuit training then 4 days ang regular training.
Legs,abs
Multi power Squat 100KgX12 / 120kgX10
Cable Crunch 25kgX20 / 35kgX20
Extension bench side crunch 10kgX20 (left& right) / 10kgX20 (left& right)
Lying leg raise X20
Leg Press macine 180X12 / 200X10
Bench crunch w/ DB 40kg X12 / 44X10
Standing DB side bend 22kgX20 (left&right)
straight leg lower raise X20
Lunges W/ DB 20X12 / 24X10
Machine crunch 40kgX20 / 50X20
Lower Leg raise W/ DB 8kgX20 / 8kg X20
Swiss ball Twits crunch 10kgX20 / 10kgX20
Multi power Calf Raise 100kgX12 /120kg X10
Leg Extension Machine 40kg X12 / 60kg X10
Stationary bike. 20 min "Moderate"
guys I'm planning to take Creatine and Whey protein will it make my muscles look bulky? My current goal is to look lean and muscular. Thanks
^lupet! keep it up!
Calorie allowance daily: max 1700 calories
Meal
Breakfast: pre-work out
2 slice whole wheat bread
2 scrambled egg
post work out (office tim)
1 croissant
1 cup coffee with coffee mate and less sugar
Lunch
1 cup cooked white rice
approax 200 grams chicken (tinola)
1/2 cup of cooked monggo beans.
2 o'clock break
1 cup coffee with coffee mate and less sugar
dinner (later on)
1 can tuna with sun flower oil
1 apple
1 banana
total calorie intake= 1512
reference : living strong calorie counter
thank you sir! advice kasi ng gym instructor.Heavier weights but lesser reps is good. Tama po ba?
Also, if your lifting something for high reps (8 reps above) it's not heavy yet. Are your squats parallel or below parallel?
calorie deficit ako sa 1700 cal ko sir!
thank you sa reply sir! mababa na po ba yung 1700 cal maski fat loss yung goal ko?I'm thinking of buying creatine and whey protein ,ayos lang po ba na idagdag ko sa 1700 cal or kailngan ko pa talagang kumain?
Ah I see! ilang reps po ba ussually nakakaya sir kung mabigat na talaga yung binubuhat?yung sakin kasi starting 10 up to 12 reps hirap na akong i lift yung weights.Parallel lang po yung squats ko sir,do I need to get lower? Thank for your time
Sa ngayon sir maintain ako sa 72-73kg pero yung nararamdaman ko minsan I think I'm getting weaker siguro nga mababa yung cal na kino consume ko.Thank you sir
Day 1
Regular training: Chest and back
10 min cardio (warm up)
Chin ups X8/X4/X2
Inclined bench Barbel Press: 40kgX12 / 50kgX10 / 60kgX8
Declined bench Barbel Press: 40kgX12 / 50kgX10 / 60kgX8
Flat bench Barbel Press: 40kgX12 / 50kgX10 / 60kgX8
Flat bench DB Press: 20kgX12 / 24kgX10 / 28kgX8
Pectoral machine: 60X12 / 65X10 / 70X8
Lat pull down(back): 40X12/ 45X10 / 50X8
Lat pull down(front): 40X12/ 45X10 / 50X8
close grip pull down(front): 40X12/ 45X10 / 50X8
Dumbbell bent over row: 10kgX12 / 12kgX10 / 14kgX8 (left&right)
Back extension bench: 10kgX20
10 min moderate cardioUsually rest day dapat ako ngayon after ng circuit training pero ginanahan akong mag buhat.
Day 1
Regular training: Chest and back
10 min cardio (warm up)
Chin ups X8/X4/X2
Inclined bench Barbel Press: 40kgX12 / 50kgX10 / 60kgX8
Declined bench Barbel Press: 40kgX12 / 50kgX10 / 60kgX8
Flat bench Barbel Press: 40kgX12 / 50kgX10 / 60kgX8
Flat bench DB Press: 20kgX12 / 24kgX10 / 28kgX8
Pectoral machine: 60X12 / 65X10 / 70X8
Lat pull down(back): 40X12/ 45X10 / 50X8
Lat pull down(front): 40X12/ 45X10 / 50X8
close grip pull down(front): 40X12/ 45X10 / 50X8
Dumbbell bent over row: 10kgX12 / 12kgX10 / 14kgX8 (left&right)
Back extension bench: 10kgX20
10 min moderate cardio
OO sir ganito mismo yung ginagamit sa gym kung san ako nag WO.
http://stevenscreek.com/goodies/calories.shtml
add 250 to 500 if you're bulking (clean bulk)
minus if you're cutting.
compute mo nalang kinakain mo then try mo i-log dito yung foods para ma-critic nila if may kelangan baguhin/dagdag
sige sir salamat subukan ko kaagad i compute dito. Sa livingstrong kasi ako nag base sa calorie intake ko.
10 min cardio(warm up)
shoulder and abs
Seated MP BB(front) 30kgX12 / 20X10 /50X8
Seated MP BB(behind) 30kgX12 / 20X10 /50X5
Arnold DB shoulder press 20kgX12 / 24X10 / 28X6
Bent over side lat raise DB 20kgX12 / 24X10 / 28X8
Upright row BB 30kgX12 / 35 X10 / 40X6
Shoulder Shrug DB 36X12/ 40X12 / 44X12
Lying leg raise X20
Bench crunch w/ DB 40kg X12 / 44X10
Extension bench side crunch 10kgX20 (left& right)
straight leg lower raise X20
Cable Crunch 30kgX20
Standing DB side bend 22kgX20 (left&right)
Lower Leg raise W/ DB 8kgX20
Machine crunch 40kgX20
Swiss ball Twits crunch 10kgX20
10 min cardio
good stuff! ok yung sets mo sa MP.. kala nung delts reverse pyramid.. tapos heavy sya sa last set.