CHANGE:Road to 2015

eliteVITeliteVIT Posts: 19
in Personal Journals
To make it short and neat

Before
Weight: 45kg
----
After Home Workout
Weight: 63Kg
----
Jan 2012 Started Hitting Gym
after 3 months
walang masyadong nagbago
kaya tumigil muna ko
---
sa kaka research tungkol sa BB
nakita ko to
nalaman ko tong 5x5

at yan yung ittry ko ngayon
magbalik gym ako
this coming monday, May 18, 2012

---

Current Lifting Status
Bench : 80lbs
DL: 60lbs
Squat: 50lbs
Military Press: 45lbs

Current Weight: 63kg

Body status:
payat pa sa height ko
(small wrist)






[THREAD EDITED]: Title,Body Changed!

Comments

  • monching11monching11 Posts: 7,273
    Welcome! one of the benefits din for making a journal is keeping track of your progress. you've come a long way din ha from 45 to 63 pero for your height kulang pa din yan IMO. Goodluck sa goals and sa thesis mo, sana maipasok mo pa din ang pagworkout yan ang pinakamhirap sa pagiging college student e hehehe.,
  • eliteVITeliteVIT Posts: 19
    ^oo nga sir e, 5th year na naman ako sa pasukan(malapit na) at nakita ko na sched ko, kaya sya isingit hehe,

    sana matulungan nyo ko :)

    need ko sana yung maayos na program, at supplements at diet plan.
  • monching11monching11 Posts: 7,273
    well 5x5 ok un, try mo for 12weeks. Try to compute ung kinakain mo ngayon, makikita mo dun kung san ka lacking.
  • eliteVITeliteVIT Posts: 19
    ang kain ko naman kasi more on rice lang talaga. kaya kelangan ko ng payo

    tungkol dun sa 5x5? 5sets 5 reps ba yan? anong mga gagawin ko jan,

    pakipost naman dito yung 5x5 sir, wala kasing general search dito,

    at madame pa ko tanong sir hehe
  • patr3ckpatr3ck Posts: 185
    eliteVIT wrote:
    ang kain ko naman kasi more on rice lang talaga. kaya kelangan ko ng payo

    tungkol dun sa 5x5? 5sets 5 reps ba yan? anong mga gagawin ko jan,

    pakipost naman dito yung 5x5 sir, wala kasing general search dito,

    at madame pa ko tanong sir hehe

    Wla ka din bang google? Joke! Jan din ako nag start sa Stronglifts 5x5. Tama iniisip mo. 5 sets and 5 reps sya. 3 workouts lang sya per day at 3 times a week.

    Before mag-start ng workout may warm up set muna yan. Stronglift 5x5 Warm Up below 135lbs.
    Kapag yung work set weight mo is more than 135lbs na, eto naman yung warm up mo Stronglifts 5x5 Warm Up Weight.
    BTW, bago ka mag squat warm up I suggest you do 5 mins light cardio muna as general warm up.

    Day 1:
    Squats 5x5
    Military Press 5x5
    Deadlift 1x5

    Day 2:
    Squats 5x5
    Bench Press 5x5
    Barbell Row 5x5

    Day 3:
    Squats 5x5
    Military Press 5x5
    Deadlift 1x5

    The following week naman alternate.

    Day 1:
    Squats 5x5
    Bench Press 5x5
    Barbell Row 5x5

    Day 2:
    Squats 5x5
    Military Press 5x5
    Deadlift 1x5

    Day 3:
    Squats 5x5
    Bench Press 5x5
    Barbell Row 5x5

    Then back to the original format. Para alternating yung workouts kada start ng week. Pag hindi mo in-alternate yan lalabas na once a week lang yung Bench Press and Barbell Row.
  • Mighty_OakMighty_Oak Posts: 3,940
    eliteVIT wrote:
    ang kain ko naman kasi more on rice lang talaga. kaya kelangan ko ng payo

    tungkol dun sa 5x5? 5sets 5 reps ba yan? anong mga gagawin ko jan,

    pakipost naman dito yung 5x5 sir, wala kasing general search dito,

    at madame pa ko tanong sir hehe

    Use this instead

    http://www.eclipsegym.com/forums/viewtopic.php?t=57
  • eliteVITeliteVIT Posts: 19
    salamat sir pat at sir oak.

    compound exercises lahat yan diba?

    ganyan lang talaga yan? hindi pwede singitan ng iso?

    though tiring sya, nakakabitin yan.

    @sir monching bAka mapaaga yung gym ko, this coming monday na hehe


    sakto yung program na binigay nyo. 3days pa ko makapag prepare para sa mga kelangan ko.

    salamat ng madami.

    about amino naman? puro amino 2222 yung nakita ko dito sa site.
    mas ok ba yun sa 6000? 6000 kasi yung alok sa gym
  • Mighty_OakMighty_Oak Posts: 3,940
    Just follow the program as it is. There's a very good reason why it was designed like that. Sa umpisa maaring mabitin ka but as you progress saka mo ako balikan at sabihin kung bitin ka pa.
  • StannisStannis Posts: 1,377
    Siguradong di ka mabibitin pag nag heavy ka lagi sa mga compounds, lalo na sa DL at Squat
  • patr3ckpatr3ck Posts: 185
    Mighty_Oak wrote:
    Use this instead

    http://www.eclipsegym.com/forums/viewtopic.php?t=57

    Mukhang mas maganda nga yan sir Mighty. Ma-try nga after ng MaxOT.

  • eliteVITeliteVIT Posts: 19
    guys meron akong 50lbs plates dito sa bahay, at makakahiram pa ko 10lbs sa kapitbahay

    try ko muna yan ngayon,

    sir pat sabi dun sa warmup below 135lbs

    mag warmup lang pag kaya na 55lbs.

    ang kaso, iba iba yung str ko sa bench, squat at dl

    squat at dlift - think di pa aabot sa 55lbs
    bench - 80lbs

    sa bench press lang ako mag warm up plus yung 5min? cardio?

    tama ba sir?
  • patr3ckpatr3ck Posts: 185
    eliteVIT wrote:
    sir pat sabi dun sa warmup below 135lbs

    mag warmup lang pag kaya na 55lbs.

    ang kaso, iba iba yung str ko sa bench, squat at dl

    Yep, according sa SL5x5 warm up is for 55lbs and heavier. Pag 45lbs ka nag start deretso 5x5 na. Ang warm up ginagawa every start ng workout (squat, bench, dl, MP, BB row.) So iba-base mo yung warm up sa weight na kaya mo. So before ka mag squat, warm up muna. Then before mag bench warm up muna. Before mag BB row, warm up muna.

    eliteVIT wrote:
    squat at dlift - think di pa aabot sa 55lbs
    bench - 80lbs

    sa bench press lang ako mag warm up plus yung 5min? cardio?

    tama ba sir?

    Yung warm up cardio sa simula lang yun. Ganito magiging itsura nya:

    Sample:
    -warm up cardio 5 mins

    -Squats 5x5 (since start ka muna sa 45lbs no warm up)
    -Bench Press: warm up 2x5 45lbs, then 1x3 65lbs then 5x5 na @ 95lbs. Nung sinabi mo pala na 80lbs kaya mo sa bench, kasama na ba yung bar dun o plates lang? Kasi kung plates lang yun ang workout weight mo is 95lbs depende sa bar.
    - Deadlift 1x5 (since start ka muna sa 45lbs no warm up)

    -optional: cooldown cardio 5 mins (ginawa ko din kasi to noon)


    Check mo din yung site ng stronglifts para ma download mo yung workout routine in excel format para ma-log mo yung progress mo.
  • eliteVITeliteVIT Posts: 19
    nalinawan na ko sir pat. lupet hehe

    salamat, sa monday pa ko mag start sa gym. pero try ko ngayon dito sa bahay
    para masukat ko yung str ko sa squat at dl

    sa bench, kasama na bar sa 80lbs sir. [EDIT]: di pa nga kasama bar

    thumbs up. lupet.
    patr3ck wrote:

    Day 1:
    Squats 5x5
    Military Press 5x5
    Deadlift 1x5

    Day 2:
    Squats 5x5
    Bench Press 5x5
    Barbell Row 5x5

    Day 3:
    Squats 5x5
    Military Press 5x5
    Deadlift 1x5

    The following week naman alternate.

    Day 1:
    Squats 5x5
    Bench Press 5x5
    Barbell Row 5x5

    Day 2:
    Squats 5x5
    Military Press 5x5
    Deadlift 1x5

    Day 3:
    Squats 5x5
    Bench Press 5x5
    Barbell Row 5x5

    Then back to the original format. Para alternating yung workouts kada start ng week. Pag hindi mo in-alternate yan lalabas na once a week lang yung Bench Press and Barbell Row.

    eto gagawin kong routine sir pat, gawan ko nalang ng excel tong bigay m
  • eliteVITeliteVIT Posts: 19
    thread edited.

    ginawa ko na yung day 1.

    nilist ko sa 1st page yung lifting stats ko
  • Mighty_OakMighty_Oak Posts: 3,940
    patr3ck wrote:
    Mighty_Oak wrote:
    Use this instead

    http://www.eclipsegym.com/forums/viewtopic.php?t=57

    Mukhang mas maganda nga yan sir Mighty. Ma-try nga after ng MaxOT.


    Yep. Di hamak naman mas reputable si Bill Star kesa jan sa Medhi na yan wala wenta yan.
  • eliteVITeliteVIT Posts: 19
    Mighty_Oak wrote:
    eliteVIT wrote:
    ang kain ko naman kasi more on rice lang talaga. kaya kelangan ko ng payo

    tungkol dun sa 5x5? 5sets 5 reps ba yan? anong mga gagawin ko jan,

    pakipost naman dito yung 5x5 sir, wala kasing general search dito,

    at madame pa ko tanong sir hehe

    Use this instead

    http://www.eclipsegym.com/forums/viewtopic.php?t=57



    ngayon ko lang binasa yang post mong link sir.

    ngayong hapon pa naman ako magsisimula. gamit yung post ni sir pat.

    detailed kasi yan pati rest..

    ano sa tingin mo sir?..
  • Mighty_OakMighty_Oak Posts: 3,940
    Hnidi pa ba detailed yang link na binigay ko sayo?
  • eliteVITeliteVIT Posts: 19
    Mighty_Oak wrote:
    Hnidi pa ba detailed yang link na binigay ko sayo?

    detailed sir.

    yan na gamit ko.

    day 2 na ko,

    mp - 50lbsx5x5
    dl - 70x5x5
    squat - 60x5x5

    di ako nakapag pull ups, sarado pa gym kaya sa bahay lang ako.

    nalilito pa din ako sa warm up set.sa weight na ilalagay ko

    nag supplement pala ko amino 6000
    1each post and pre WO

    alok lang sa gym.
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