gujab s pgdedecide to make WO a regular thing.. hopefully, tuloy tuloy tlga.. post k ng current pic mo pra atleast mgka-idea mga mgcocomment seo kung ano kylngan focus ng WO moh.. and pra mtrack din ung improvement/progress moh.. hirap dumipende lng dun s avatar mo eh.. hehehe..
regarding program, most ng to gain/bulk ang goal d2 eh nsa 5x5 kc d na-oover work ang ktwan, pro according s mga masters d2, mas mlaki prin tlga ang effect ng diet.. pro still, dpende prin seo un.. anyway, w/ comments and suggestions, cgurdo n mku2ha mo yng gus2 mo.. daming masters d2!!!
make sure to update your journal regularly brader. good luck s goals!
gujab s pgdedecide to make WO a regular thing.. hopefully, tuloy tuloy tlga.. post k ng current pic mo pra atleast mgka-idea mga mgcocomment seo kung ano kylngan focus ng WO moh.. and pra mtrack din ung improvement/progress moh.. hirap dumipende lng dun s avatar mo eh.. hehehe..
regarding program, most ng to gain/bulk ang goal d2 eh nsa 5x5 kc d na-oover work ang ktwan, pro according s mga masters d2, mas mlaki prin tlga ang effect ng diet.. pro still, dpende prin seo un.. anyway, w/ comments and suggestions, cgurdo n mku2ha mo yng gus2 mo.. daming masters d2!!!
make sure to update your journal regularly brader. good luck s goals!
salamat sir!
oo nga eh, sa wakas na-motivate din. dahil sa totoo lang, hirap din talaga mag manage ng oras. yung pic, try ko this weekend. yung sa 5x5 ... mukang aus nga yan sir ... buti kasabay ko sa buhatan yung kapatid natin dito na gumagamit ng 5x5 ( mas magkaka idea ako ) :Banane35: ...
if ok lang sir, hingi sana ako tips sa diet mo :twitcy:
naku chong.. un lng.. sa bagay n yan, mukhang malabo ako me maitulong seo.. ecto ako kpatid, hard gainer.. sobra.. if you'll check my journal, under diet..
"Sobrng bilis ng metabolism.. wlang diet diet.. lol.. Eat all I can, especially after workout! "
atleast for now cguro n ang goal ko eh mg gain.. pg mag cclean cut nko, by then, bka skaling mgkaroon ako ng diet plan. pro marami d2 n my niffollow na strict diet.. basa basa klng kapatid.. tas tanong tanong ka lng dn.. wlang hiya hiya.. :lol
ayos yan brader! keep yourself motivated at all times. parehas tayo na bumili ng dumbbells pero i end uo hitting the gym also. hindi naman ako nagsisi pagkatapos kasi mas maganda ang gains ko sa gym. goodluck sa pagbubuhat! :sport:
naku chong.. un lng.. sa bagay n yan, mukhang malabo ako me maitulong seo.. ecto ako kpatid, hard gainer.. sobra.. if you'll check my journal, under diet..
"Sobrng bilis ng metabolism.. wlang diet diet.. lol.. Eat all I can, especially after workout! "
atleast for now cguro n ang goal ko eh mg gain.. pg mag cclean cut nko, by then, bka skaling mgkaroon ako ng diet plan. pro marami d2 n my niffollow na strict diet.. basa basa klng kapatid.. tas tanong tanong ka lng dn.. wlang hiya hiya.. :lol
haha alright men! sa ngaun nga nag dagdag nadin ako ng dami sa kain, hirap din pala lalo na pag nasanay na mahina kumain... , aus un sir kung ok ang metabolism mo ... hindi na kailangan ng yakult haha:lol kaka tapos ko lang icheck yung journal mo men, ayos! 2 thumbs up! haha ... yun nga ang isa sa napansin ko dito ... walang mahiyain ... check ko rin men routine mo after 6 weeks ... mukang masarap eh haha
ayos yan brader! keep yourself motivated at all times. parehas tayo na bumili ng dumbbells pero i end uo hitting the gym also. hindi naman ako nagsisi pagkatapos kasi mas maganda ang gains ko sa gym. goodluck sa pagbubuhat! :sport:
salamat sir! friday nga ngayon pero parang gusto ko ng hatakin yung weekend para lunes na at balik gym na. haha ... ok din pala pag may gym buddies ... hatakan din eh incase na may tamarin haha ... yung sa dumbbells...oo sir, hindi pala sapat ... pero at least nagagamit ko padin pag tue and thu ( wrist ) ... aus yan sir! ituloy lang natin ... :sport:
FRIDAY (Shoulders, Legs, Calves and Abs)
Shoulder Press 10x3/50
Dumbbell Arnold Press 10x3/32
Dumbbell Shoulder Press 10x3/32
Dumbbell Lateral Raise 10x3/24
Dumbbell Front Raise 10x3/24
Alternating Dumbbell Front Raise 10x3/32
Lever Behind Neck Press 10x3/50
Barbell Upright Row 10x3/50
Sled 45deg. Leg Press 10x3/200
Lever Lying Leg Curl 10x3/50
Lever Seated Leg Curl 10x3/50
Lever Standing Calf Raise 10x3/50
Crunch 200x
Planning to add :
Chest - Dumbbell Fly / Dumbbell Pullovers
Back - Deadlift
mga mastersssssss! gusto ko sana gawin tong routine na to for 6 weeks + dagdag ng food intake. BUT, incase may makita kayong mali at walang pakinabang :lol ... maaaring ipag bigay alam nio po sa beginner na katulad ko. hehe ... malaking tulong un! apir! willing ako makinig at sumunod sa mga suggestions.
ANg dami masyado nakakalula for someone who's just starting. This is my unsolicited advise but I would establish a solid foundation first by focusing on strength training. 5x5 program will take care of that.
ANg dami masyado nakakalula for someone who's just starting. This is my unsolicited advise but I would establish a solid foundation first by focusing on strength training. 5x5 program will take care of that.
Salamat sir! mukang majority nga dito sa PBB are using 5x5 program ... and kita naman resulta ... aus!
Actually master wala pa talagang matinong program/routine ... tamang tantsahan pa lang ...
anyway, gym buddy ko si Allen ... makaka kuha ako ng idea lalo sa 5x5 bukod sa mga writings d2.
Yup yan din program ni Allen so pwede ka paturo sa kanya.
yep! salamat ulit sir! big help
kapatid.. same ng recent comments.. nkakalula nga s dami.. and my comment now is based on experience dn kc since you read nman na kamo ung journal ko.. malamang npansin mo n halos gnyan dn routine ko dti.. patayan!!! hehehe.. nksanay ko dn yn nung bata bata pah, tinatanggap p ng katawan eh.. pro wla kc nag guide s kin ng ayos dti, not much of an online person dn ako kya d msydo nkbrowse noon.. ayun, syang ung years n nipawis ko.. :lol i was burning more than i was gaining then.. could possibly had gained much more kung ms maaga nging proper WO routine koh.. wtf lol..
Yup yan din program ni Allen so pwede ka paturo sa kanya.
yep! salamat ulit sir! big help
kapatid.. same ng recent comments.. nkakalula nga s dami.. and my comment now is based on experience dn kc since you read nman na kamo ung journal ko.. malamang npansin mo n halos gnyan dn routine ko dti.. patayan!!! hehehe.. nksanay ko dn yn nung bata bata pah, tinatanggap p ng katawan eh.. pro wla kc nag guide s kin ng ayos dti, not much of an online person dn ako kya d msydo nkbrowse noon.. ayun, syang ung years n nipawis ko.. :lol i was burning more than i was gaining then.. could possibly had gained much more kung ms maaga nging proper WO routine koh.. wtf lol..
haha tama sir! yun ang isa sa pinakamagandang benefit netong site na to ... learn galing sa mga experience mismo ng mga kapwa pinoy ... after 1st week of serious wo ... napaisip agad aq sir sa suggestion nio ni sir Oak, sa monday sabay ako kay Allen ... try ko ung 5x5 ... question lng sir, dapat ko ba ihanda sarili ko sa 5x5? hehe balita q kc ubusan din ng lakas un.
Tama, mas lalakas d dun... and hindi k dn mabibigla kc mag uumpisa ka s mas magaan n load compared s max na kya mo na ngaun. weekly ung progress mo in steady increments. Cguro much better kung mkakapagbasa k man lng muna regarding the program bago i-actual s gym, although my kasama ka n nsa same program n ngaun n mkakapag-guide seo. And anyway, kylngan mo prin muna i-identify ung maxes moh. Eto ung site..
Tama, mas lalakas d dun... and hindi k dn mabibigla kc mag uumpisa ka s mas magaan n load compared s max na kya mo na ngaun. weekly ung progress mo in steady increments. Cguro much better kung mkakapagbasa k man lng muna regarding the program bago i-actual s gym, although my kasama ka n nsa same program n ngaun n mkakapag-guide seo. And anyway, kylngan mo prin muna i-identify ung maxes moh. Eto ung site..
and since mag sstart ka nlng dn ng bagong program, you may want to consider reading about ATG (Ass to Grass) pra sa squat since i'll take it na you've been doing the parallel o half-squat. i started 5x5 using ATG, pgktpos icomment s kin ni brader donbuh :^^ cgurado n mas bababa ung max mo dun kc ms mhirap un.. in my case from max of 200lbs s parallel, bagsak to 130lbs s ATG. pro i find it less strenuous s knees. Tingnan mo lng dn..
and since mag sstart ka nlng dn ng bagong program, you may want to consider reading about ATG (Ass to Grass) pra sa squat since i'll take it na you've been doing the parallel o half-squat. i started 5x5 using ATG, pgktpos icomment s kin ni brader donbuh :^^ cgurado n mas bababa ung max mo dun kc ms mhirap un.. in my case from max of 200lbs s parallel, bagsak to 130lbs s ATG. pro i find it less strenuous s knees. Tingnan mo lng dn..
ayos master! thank you. marami akong reading materials later sa office pag idle time. haha di kasi nakapag basa2 kahapon...sunday is grocery at family day. Busog2 nanaman kaya excited na lalo bumalik sa gym! week 2 na!
routine: nagbawas ng exercise ...stick mna sa split habang binabasa at pinag aaralan ang 5x5 program. Mostly lahat ng exercises ng increase ng 10lbs ... looking to hit another 10-15lbs sa week 3.
weight : from 138/139 to 142-144lbs (10 lbs lang talaga, step by step , one by one at makatotohanan yan )
meal plan:
calories per day: range from 2.4k to 2.7k per day ( hirap pa mag rice ng madami)
protein : from 137g - 150g per day ( w/o whey )
source:
normal bread/liverspread/mayo/egg
hard boiled egg 5pcs/day
soya/taho
fruits (banana,grapes ...)
st.peter fish
chicken (mostly breast and thigh)
vegi: (caesar salad/ampalaya)
peanuts / peanut butter / chocolate (ahaha)
ganado padin at weeek 2! masakit sa katawan ... pero at least sa tamang part ang sakit...
bumibigat tuloy ang mga pinto dito sa office haha
woohuw ...basa2 mode ulet... buhat later pg gising!
@ Arwin - Pag lunes kami magkakasabay.
Mahal kasi pamasahe ko kung lalabas pa ko papunta sa gym, 49 petots din pamasahe pa lang kaya balak ko diretso na lang ako after GY shift. Wala kasi ako red Oto gaya mo ehehe.
Pero depende pa din
red
Posts: 753
Comments
Keep it up!
Dito na tayo sa tamang daan. lol
Log ka lang lagi dito para matulungan ka ng mga master natin dito.
gujab s pgdedecide to make WO a regular thing.. hopefully, tuloy tuloy tlga.. post k ng current pic mo pra atleast mgka-idea mga mgcocomment seo kung ano kylngan focus ng WO moh.. and pra mtrack din ung improvement/progress moh.. hirap dumipende lng dun s avatar mo eh.. hehehe..
regarding program, most ng to gain/bulk ang goal d2 eh nsa 5x5 kc d na-oover work ang ktwan, pro according s mga masters d2, mas mlaki prin tlga ang effect ng diet.. pro still, dpende prin seo un.. anyway, w/ comments and suggestions, cgurdo n mku2ha mo yng gus2 mo.. daming masters d2!!!
make sure to update your journal regularly brader. good luck s goals!
Alright!
Tama men...galing kc sa sariling experience yung mga andito at least may basehan talaga.
mmya... 4pm! takits ...buhat2 :sport:
salamat sir!
oo nga eh, sa wakas na-motivate din. dahil sa totoo lang, hirap din talaga mag manage ng oras. yung pic, try ko this weekend.
if ok lang sir, hingi sana ako tips sa diet mo :twitcy:
again, thank you!
"Sobrng bilis ng metabolism.. wlang diet diet.. lol.. Eat all I can, especially after workout!
atleast for now cguro n ang goal ko eh mg gain.. pg mag cclean cut nko, by then, bka skaling mgkaroon ako ng diet plan. pro marami d2 n my niffollow na strict diet.. basa basa klng kapatid.. tas tanong tanong ka lng dn.. wlang hiya hiya.. :lol
haha alright men! sa ngaun nga nag dagdag nadin ako ng dami sa kain, hirap din pala lalo na pag nasanay na mahina kumain... , aus un sir kung ok ang metabolism mo ... hindi na kailangan ng yakult haha:lol kaka tapos ko lang icheck yung journal mo men, ayos! 2 thumbs up! haha ... yun nga ang isa sa napansin ko dito ... walang mahiyain ... check ko rin men routine mo after 6 weeks ... mukang masarap eh haha
apir!
salamat sir! friday nga ngayon pero parang gusto ko ng hatakin yung weekend para lunes na at balik gym na. haha ... ok din pala pag may gym buddies ... hatakan din eh incase na may tamarin haha ... yung sa dumbbells...oo sir, hindi pala sapat ... pero at least nagagamit ko padin pag tue and thu ( wrist ) ... aus yan sir! ituloy lang natin ...
Week 2 ... looking forward!!!!:arghh:
present routine : SPLIT (1st week / seryoso / gym)
MONDAY: (Chest and Triceps)
Barbell Bench Press 10x3/40
Decline Barbell Bench Press 10x3/40
Incline Barbell Bench Press 10x3/40
Dumbbell Bench Press 10x3/40
Decline Dumbbell Bench Press 10x3/40
Incline Dumbbell Bench Press 10x3/40
Chest Seated Fly 10x3/40
Cable Bent-over Triceps Extension 10x3/50
Cable Pushdown 10x3/50
Cable Pushdown (V-Bar) 10x3/50
TUESDAY / THURSDAY (Cardio, Traps and Wrist) sa bahay :yahoo:
Cardio 30mins
Dumbbell Reverse Wrist Curl 10x3/10
Dumbbell Wrist Curl 10x3/10
Dumbbell Shrug 10x3/20
WEDNESDAY (Back and Biceps)
Underhand Cable Pulldown 10x3/50
Cable Seated Row 10x3/50
Lever Narrow Grip Seated Row 10x3/50
Barbell Curl 10x3/50
Dumbbell Curl 10x3/32
Seated Dumbbell Curl 10x3/32
Cable Curl 10x3/50
FRIDAY (Shoulders, Legs, Calves and Abs)
Shoulder Press 10x3/50
Dumbbell Arnold Press 10x3/32
Dumbbell Shoulder Press 10x3/32
Dumbbell Lateral Raise 10x3/24
Dumbbell Front Raise 10x3/24
Alternating Dumbbell Front Raise 10x3/32
Lever Behind Neck Press 10x3/50
Barbell Upright Row 10x3/50
Sled 45deg. Leg Press 10x3/200
Lever Lying Leg Curl 10x3/50
Lever Seated Leg Curl 10x3/50
Lever Standing Calf Raise 10x3/50
Crunch 200x
Planning to add :
Chest - Dumbbell Fly / Dumbbell Pullovers
Back - Deadlift
mga mastersssssss! gusto ko sana gawin tong routine na to for 6 weeks + dagdag ng food intake. BUT, incase may makita kayong mali at walang pakinabang :lol ... maaaring ipag bigay alam nio po sa beginner na katulad ko. hehe ... malaking tulong un! apir! willing ako makinig at sumunod sa mga suggestions.
maraming salamat...
kudos pbb!
Salamat sir! mukang majority nga dito sa PBB are using 5x5 program ... and kita naman resulta ... aus!
Actually master wala pa talagang matinong program/routine ... tamang tantsahan pa lang ...
anyway, gym buddy ko si Allen ... makaka kuha ako ng idea lalo sa 5x5 bukod sa mga writings d2.
THanks! Apir!:sport:
yep! salamat ulit sir! big help
kapatid.. same ng recent comments.. nkakalula nga s dami.. and my comment now is based on experience dn kc since you read nman na kamo ung journal ko.. malamang npansin mo n halos gnyan dn routine ko dti.. patayan!!! hehehe.. nksanay ko dn yn nung bata bata pah, tinatanggap p ng katawan eh.. pro wla kc nag guide s kin ng ayos dti, not much of an online person dn ako kya d msydo nkbrowse noon.. ayun, syang ung years n nipawis ko.. :lol i was burning more than i was gaining then.. could possibly had gained much more kung ms maaga nging proper WO routine koh.. wtf lol..
haha tama sir! yun ang isa sa pinakamagandang benefit netong site na to ... learn galing sa mga experience mismo ng mga kapwa pinoy ... after 1st week of serious wo ... napaisip agad aq sir sa suggestion nio ni sir Oak, sa monday sabay ako kay Allen ... try ko ung 5x5 ... question lng sir, dapat ko ba ihanda sarili ko sa 5x5? hehe balita q kc ubusan din ng lakas un.
salamat!
http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm
nandyan dn ung sample template, kylngan mo lng i-input ung maxes mo.. un n ung guide mo for 9weeks
tama sir! week by week!
thank you:sport:
alright sir! salamat...laking tulong!
buhat2 lang =)wooooooh Sunday!
Isang tulog na lang, buhat nanaman!
Dami nakain kagabi...more manok!!
excited to hit the gym!
basa2 mode sa "5x5" ... ng mtry asap!
salamat sa mga suggestions masters!
:sport::sport::sport:
and since mag sstart ka nlng dn ng bagong program, you may want to consider reading about ATG (Ass to Grass) pra sa squat since i'll take it na you've been doing the parallel o half-squat. i started 5x5 using ATG, pgktpos icomment s kin ni brader donbuh :^^ cgurado n mas bababa ung max mo dun kc ms mhirap un.. in my case from max of 200lbs s parallel, bagsak to 130lbs s ATG. pro i find it less strenuous s knees. Tingnan mo lng dn..
ayos master! thank you. marami akong reading materials later sa office pag idle time. haha di kasi nakapag basa2 kahapon...sunday is grocery at family day. Busog2 nanaman kaya excited na lalo bumalik sa gym! week 2 na!
weight from last week's 138 to 144 ngayon!
:sport:
Si red yung naka blue..Blurred ba?
O ito pa isa, mas blurred haha.
Wala pa kasi yung itouch 5th gen ni red kaya wala pa kami magandang cam haha
hahahaha ... aus ..thanks2
yiez sir!
tama ... nakaka motivate lalo ... tsaka additional factor para tapusin bawat sets haha ..[2nd Week]
routine: nagbawas ng exercise ...stick mna sa split habang binabasa at pinag aaralan ang 5x5 program. Mostly lahat ng exercises ng increase ng 10lbs ... looking to hit another 10-15lbs sa week 3.
weight : from 138/139 to 142-144lbs (10 lbs lang talaga, step by step , one by one at makatotohanan yan )
meal plan:
calories per day: range from 2.4k to 2.7k per day ( hirap pa mag rice ng madami)
protein : from 137g - 150g per day ( w/o whey )
source:
normal bread/liverspread/mayo/egg
hard boiled egg 5pcs/day
soya/taho
fruits (banana,grapes ...)
st.peter fish
chicken (mostly breast and thigh)
vegi: (caesar salad/ampalaya)
peanuts / peanut butter / chocolate (ahaha)
ganado padin at weeek 2! masakit sa katawan ... pero at least sa tamang part ang sakit...
bumibigat tuloy ang mga pinto dito sa office haha
woohuw ...basa2 mode ulet... buhat later pg gising!
arayt! :sport:
Di ko alam yan ah mahal siguro yan no
hahahaha ...Tilapia haha mura lang
d na pala tayo magkakasabay later =( wahahaha=(
:banghead:
morning daw ang trip na time ni master allen ..
hapon naman ako ... pagka gising ...gy kc sa work ... di kaya dretso from shift...
Mahal kasi pamasahe ko kung lalabas pa ko papunta sa gym, 49 petots din pamasahe pa lang kaya balak ko diretso na lang ako after GY shift. Wala kasi ako red Oto gaya mo ehehe.
Pero depende pa din
wed is gym day! back / biceps ...
routine:
Week 2
Cable Pulldown 10x6 | 60-80lbs
Cable Seated Row 10x3 | 60-80lbs
T-Bar 10x6 | 100-110lbs
Rowing (machine) 10x3 | 50-70 lbs
BB Curl 10x3 | 30lbs
DB Curl 10x3 | 40lbs
Seated DB Curl 10x3 | 40lbs
Cable Curl 10x3 | 30-50lbs
Meal:
Calorie intake today: 3k
Protein: 145.8g
still ... motivated padin! sana mag tuloy2 kahit maulan .. at masarap mag stay sa bed ahaha