WEAK ENDS HERE! (weekend's here! :DD)
harleyyy
Posts: 211
Decided to create a journal, kasi lagi ko nakakalimutan mga binubuhat ko. haha. minsan naka-alis na ko sa gym bago ko naalala may isa pa pala akong buhat na gagawin. 
)
anyway, this is just to keep track of my workouts, as well as progress na rin(sana meron!).
little bit of intro:
dati na ko naggym, kaso boxing + muay thai, never ako nagbuhat, kaya madalas may nanganganchaw sakin ang liit daw ng katawan ko despite being in a gym for more than a year, di nila alam pinagkaiba ng nagtrain para matuto magbox chaka nagtrain para magpaganda ng katawan. that serves as my motivation, I want to prove my doubters wrong, plus i get to stay fit at the same time.
btw, di ako nag-upload ng pic, payatot po ako. haha.)) yun lang mga sir. patulong na rin if i'm doing something wrong in my workouts.just got back at the gym after a week of absence.
Arms day
close-grip dumbbell Press ss/ EZ bar bicep curl - 3 sets / 12 x 10 x 8
dumbbell skull crushers ss/ dumbbell alternate bicep curls - 4 sets / 12 x 10 x 10 x 8
seated two-handed triceps extension ss/ hammer curls - 4 sets / 12 x 10 x 10 x 8
single-arm triceps cable extension ss/ overhead single-arm cable curls - 4 sets / 10 x 10 x 8 x 6
)anyway, this is just to keep track of my workouts, as well as progress na rin(sana meron!).
little bit of intro:
dati na ko naggym, kaso boxing + muay thai, never ako nagbuhat, kaya madalas may nanganganchaw sakin ang liit daw ng katawan ko despite being in a gym for more than a year, di nila alam pinagkaiba ng nagtrain para matuto magbox chaka nagtrain para magpaganda ng katawan. that serves as my motivation, I want to prove my doubters wrong, plus i get to stay fit at the same time.
btw, di ako nag-upload ng pic, payatot po ako. haha.
)) yun lang mga sir. patulong na rin if i'm doing something wrong in my workouts.just got back at the gym after a week of absence.Arms day
close-grip dumbbell Press ss/ EZ bar bicep curl - 3 sets / 12 x 10 x 8
dumbbell skull crushers ss/ dumbbell alternate bicep curls - 4 sets / 12 x 10 x 10 x 8
seated two-handed triceps extension ss/ hammer curls - 4 sets / 12 x 10 x 10 x 8
single-arm triceps cable extension ss/ overhead single-arm cable curls - 4 sets / 10 x 10 x 8 x 6
Comments
still thinking if i should get a mass gainer. medyo maliit frame ko eh.
were almost the same height so you shouldnt think that youre small. everybody has so start somewhere! preference na lang ng tao kung gusto mong lumaki or to stay lean and light. traning, madami kang mapupulot dito kaya basa basa lang!
BTW, applicable din yung lift heavy ass weights when you decide to cut pag mejo nagkaka-fats ka na dahil sa bulking, then you manipulate your diet (optional: add cardio) to eliminate the accumulated fats.
ako sir inggit ako sa matatangkad,kasi kahit magbulk malaki tingnan, eh sa mababa mga 5'4 pababa, kapag nagbulk naku nagmumukang mababa pa. lalo na kapag wide na shoulders.
db bench press ss/ db rows - 4 sets / 12 x 10 x 8 x 6
db incline bench press ss/ barbell rows - 4 sets / 12 x 10 x 8 x 6
db flys ss/ wide-grip lat pull downs - 2 sets sa flys, 10 x 5, 3 sets sa pull-downs, 12 x 10 x 8
had to cut my time at the gym short, sobrang nahilo ako. i had this bright idea na mag-gym habang may slight na hangover, ayun, lalo pa ko nahilo. di ko natapos yung buong routine ko.
bro ganyan din ako nun, ginawa ko sinulat ko sa index card yung routine ko per day para hindi ko nalilimutan pati dun ko na din track yung progress ko sa weight and reps. hth!
bro pag malaki katawan, height wouldn't matter. mas pansin maskels kesa height. IMO
yung dating officemate ko 5'4" pero pang model katawan ang daming patay na patay na chicks.
haha! aun lang... if only...
mga sir, maayos naman ba sa tingin niyo yung routine ko(except dun sa most recent gym visit ko)? shoulder + legs sana ako bukas, hingi naman advice kung pano ako magbubuhat para sa legs sa isang bakal gym. haha. gusto ko sana magsquats kaso wala silang rack para sa pagpapatungan ko ng barbell.
Military Press
10lbs. x 15
20lbs. x 12
30lbs. x 8
40lbs. x 7
Arnold Pess
10lbs. x 15
10lbs. x 12
20lbs. x 7
20lbs. x 7
Upright Row
10lbs. x 15
20lbs. x 10
30lbs. x 10
40lbs. x 6
Lateral Raise
10lbs. x 15
10lbs. x 12
20lbs. x 4
Leg Press
30lbs. x 30
45lbs. x 30
55lbs. x 20
65lbs. x 20
Seated Calf-Raise
10lbs. x 20
20lbs. x 15
25lbs. x 12
military press ss/ leg press. walang squat rack yung gym dito, so semi-leg workout lang nagawa ko.
btw, experienced the same sharp pain sa may delts area nung nagmimilitary press ako, feeling ko kaya ko na umangat sa 50lbs., kaso nag-alangan ako. check ko bukas or sa mga susunod na araw kung lalong sasakit.
Close-grip db press ss/ EZ bar bicep curls
10lbs x 15 / 10lbs x 15
10lbs x 12 / 20lbs x 12
20lbs x 8 / 30lbs x 8
20lbs x 6 / 40lbs x 4
Skull crushers ss/ db bicep curls
10lbs x 10 / 10lbs x 12
10lbs x 10 / 10lbs x 9
10lbs x 8 / 15lbs x 7
10lbs x 8 / 15lbs x 4
Seated two-handed triceps extension ss/ Hammer curls
10lbs x 15 / 10lbs x 11
15lbs x 12 / 10lbs x 10
20lbs x 8 / 15lbs x 6
20lbs x 6 / 20lbs x 3
Single-arm cable triceps extension ss/ Single-arm cable overhead curls
5lbs x 12 / 5lbs x 12
10lbs x 12 / 10lbs x 12
10lbs x 8 / 10lbs x 10
15lbs x 6 / 15lbs x 7
hina pa ng triceps ko. tae. sinubukan ko mag 20lbs. sa skull crushers, di ko pa kaya. next time subukan ko na mag 20lbs. sa bicep curls, sana kaya na! :sport:
DB bench press ss/ One-arm DB rows
10lbs x 15 / 10lbs x 20
10lbs x 12 / 20lbs x 15
20lbs x 7 / 20lbs x 12
20lbs x 6 / 30lbs x 8
Bench press ss/ Wide-grip lateral pull downs
30lbs x 12 / 55lbs x 12
40lbs x 8 / 65lbs x 8
50lbs x 7 / 65lbs x 7
rest(wala ng spotter. lol, gusto ko sana i-try mag 65lbs, 2 or 3reps.) / 70lbs x 5
Incline DB press ss/ Bent over barbell rows
10lbs x 15 / 20lbs x 15
20lbs x 8 / 40lbs x 9
20lbs x 6 / 50lbs x 6
DB flys ss/ Close-grip lateral pull downs
10lbs x 12 / 65lbs x 6
20lbs x 7 / 65lbs x 4
20lbs x 6 / rest
was having a good workout day when the gym owner started ratting again. the guy has serious issues with newbies. had to cut my chest & back day short for the 2nd time. :banghead:
mga sir, may alam po ba kayo na matinong gym na malapit sa newport(near resorts world) area? kahit yung tipong sakto lang sa equipment, basta welcome ang mga newbies. :undecided:
arms - http
chest & back - http
plus a few tweaks. shoulders, legs, chaka traps ginagawa ko yung usual routines na nasa 5x5, pero supersets. then super lamon mode after going through these workouts.
san banda yung gym sir? alam ko meron sa may taas nung republic eh, pero di ko sure kung pede dun outsiders.
anung building dun mismo sir? haha. try ko puntahan bukas.
Military Press
30lbs x 10
40lbs x 8
50lbs x 6
50lbs x 5
Arnold Press
10lbs x 13
20lbs x 6
20lbs x 6
30lbs x 3
Lateral Raise
10lbs x 15
20lbs x 6
20lbs x 4
20lbs x 3
Upright Row
40lbs x 9
50lbs x 7
60lbs x 5
60lbs x 4
mga sir, ok po ba yung shoulder workout ko? gusto ko talaga i-habol yung shoulders ko sa ibang workouts ko eh, panget kasi tignan ng braso ko, malaki pa biceps ko sa shoulders. haha.
skull crushers ss/ ez bar bicep curls
10lbs x 12 / 20lbs x 10
10lbs x 12 / 30lbs x 8
10lbs x 8 / 40lbs x 3
close-grip db press ss/ db bicep curls
10lbs x 12 / 10lbs x 12
10lbs x 10 / 15lbs x 10
20lbs x 8 / 15lbs x 10
20lbs x 6 / 20lbs x 6
two-handed triceps extension ss/ db hammer curls
15lbs x 12 / 15lbs x 12
20lbs x 10 / 15lbs x 10
30lbs x 7 / 20lbs x 6
30lbs x 6 / 20lbs x 5
single-arm triceps cable extension ss/ single-arm overhead cable curls
10lbs x 12 / 10lbs x 12
10lbs x 10 / 10lbs x 10
rest / 15lbs x 5
rest / 20lbs x 3
had to stop suddenly sa ez bar curls kasi naramdaman ko ulit yung wrist pains. dati pa to eh nung nagbobox pa ako. around siguro nung mga 7-8month ko sa boxing training ko, i experience sharp pains sa wrist area every time i connect with a hard hook with either arm, tapos yung pain magrereside siya after a week or two, pero sa straight punches walang problema. ngayon ko lang siya na-experience sa arms day, usually kasi nararamdaman ko siya kapag suicide grip eh. last time na nag arms ako wala naman. badtrip, aakyat pa naman sana ako ng buhat from 40 to 50lbs.
Military Press
20lbs x 12
30lbs x 10
40lbs x 8
40lbs x 8
Arnold Press
10lbs x 12
15lbs x 10
20lbs x 6
25lbs x 4
DB Shoulder Press
10lbs x 8
15lbs x 6
20lbs x 4
25lbs x 3
Lateral Raise
10lbs x 12
10lbs x 10
15lbs x 8
20lbs x 6
Upright Row
40lbs x 10
40lbs x 8
50lbs x 6
50lbs x 6
sa iba ako nag-gym ngayon, don't know why my poundage went down, had trouble lifting 50lbs. off the ground up to my chest para sa military press, pero mas ok tong gym na ito kesa sa dati. shoulders ulet ako kasi babaguhin ko na program ko, btw, ok lang ba i-pair yung shoulders sa back? ganito sana gagawin ko: Day1: Shoulders + Back, Day2: Chest + Legs, Day3: Arms. supersets parin gagawin ko kaya different muscle groups yung naka-pair, hindi lang ako sure kung yung ganitong pairing would not lead to overtraining.
bench press
30lbs x 10
40lbs x 10
50lbs x 8
60lbs x 6
incline bench press
40lbs x 10
50lbs x 6
50lbs x 6
db incline bench press
15lbs x 10
20lbs x 6
25lbs x 5
db flys
15lbs x 8
20lbs x 6
20lbs x 6
25lbs x 4
incline db flys
15lbs x 8
20lbs x 6
20lbs x 6
25lbs x 4
di ako makapag-heavy sa bp, walang spotter + wrist problems. haha.
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Opinyon ko lang sir ah,
Kasi Pag nagchest workout tayo nawoworkout din ang shoulders natin.
Kung magkasunod na araw siguro yung shoulders at chest day mo parang hindi masiyadong nakakapagpahinga yung shoulder mo.
Pero still try experimenting kung ano ang mas magwowork para sayo,
ikaw talaga ang makaka-alam at makakaramdam ng tamang program para sa katawan mo.
Sakin kasi ngayon, mas simple mas ok. More on compounds pero may konting isolation exercises padin. Pushing myself na bumigat pa buhat ko, nakakapanliit kasi mga mamaw dito. Good thing din kasi additional motivation.
Eat big.
Lift heavy.
Rest properly.
Check and clean your diet/supplementation.
Motivation + implementation.
Consistency is everything sabi nga nila.
Gudluck bro. Antay din tayo ng mga inputs ng mga experts natin dito.
:sport:
yup. yun din iniisip ko, i've decided to follow nalang yung split na nakita ko sa bb.com, so officially eto na gagawin ko, which I already started yesterday:
day 1: Chest
day 2: Back
day 3: rest
day 4: Shoulders + Legs
day 5: rest
day 6: Arms
tanung lang, pede ba na the day after ko mag shoulders mag arms na ko instead of rest?
ano po ba mga disadvantages kapag nagstick ako sa routine ko sir mighty? will i progress faster doing a combination of compound lifts? actually kaya ko lang gusto i-split yung workouts ko is because of time constraints, 1hr lang usually free time ko eh. haha. binasa ko 5x5 chaka ss, mukhang pasok sila sa 1hr gym time ko.
x100
nag araw araw ako dati nung HS sa gym, 2 weeks trangkaso inabot ko LOL
Binasa mo na ba yung Bill Starr 5x5 routine?