Newbie (Help me)

mr.cariñosomr.cariñoso Posts: 37
in Personal Journals
Hello pbb,

At last nakagawa n din ng journal
Ako nga po pla c cariñoso 23 y/o, ive been lifting for about 2 and half months.
Wala po instructor dun s pinag-wo2rkoutan ko kya po sariling sikap lng ako,:duh:
since 6am ako pmupunta dun dahil un lng ang available kong tym, wla akong ibang nakakasabay
kaya ako n lng ang gumawa ng program ko. Nagsesearch lng ako s youtube or s google ng mga basic workout
hanggang sa aksidenteng nakita ko ung PBB.
I'm thankful kc kahit papano nagkaroon ako ng mga ideas tungkol sa mga programs, supplements etc. pero im sure kulang pa un pra maachieve ko ung goal ko.

mga sir, masters sana po masubaybayan nyo po ako at maiguide ng tama.
Tnx in advance s mga sir, masters.

vf49z.jpg
eto po pic ko ngaun

Comments

  • acidoacido Posts: 336
    :sport: welcome po, madami magagaling dito hehehe, dami ko nga nalaman since nag join ako =D
  • 19PreDaTor6819PreDaTor68 Posts: 777
    welcome sr!! lagay mo sana training log mo pati yung diet..
  • DalmasVektazDalmasVektaz Posts: 2,155
    welcome to Pinoybodybuilding.com
  • mr.cariñosomr.cariñoso Posts: 37
    acido wrote:
    :sport: welcome po, madami magagaling dito hehehe, dami ko nga nalaman since nag join ako =D

    Tnx acido, sinabi mo pa. Sna matulungan nyo ko
  • ProlevelzProlevelz Posts: 1,162
    just keep updated...

    welcome
  • monching11monching11 Posts: 7,273
    welcome bro!
  • mr.cariñosomr.cariñoso Posts: 37
    Eto po training program ko
    Monday - Chest, bicep
    Tuesday - Rest
    Wednesday - Back, forearm
    Thursday - Rest
    Friday - Shoulder, tricep
    Saturday - Legs
    Sunday - Cardio

    ang problem ko po is diet, dahil hindi ko po alam kung pno sisimulan, kung ano ang mga food n ittake.
    Lahat nmn po kinakain since im on bulking phase except junkfoods.
  • ricardojuanricardojuan Posts: 158
    welcome sir sa bahay ni kuya, PBB!
  • mr.cariñosomr.cariñoso Posts: 37
    2mw8p0.jpg
    my dream physique
  • biomanbioman Posts: 86
    katawan ko yan ah, hahaha dyok, welcome makakamit mo rin yan basta tyaga lang ika nga wag lang maiinip
  • ReneRene Posts: 214
    welcome To PBB
  • dimzon03dimzon03 Posts: 1,552
    welcome to PBB.com:bodybuilder:
  • acidoacido Posts: 336
    habang tinitingnan ko yung dream physique lumapit ung isang officemate ko akala bakla na ako V_V
  • sevenstringsevenstring Posts: 903
    lol :D
  • DalmasVektazDalmasVektaz Posts: 2,155
    acido wrote:
    habang tinitingnan ko yung dream physique lumapit ung isang officemate ko akala bakla na ako V_V

    lalo na kapag pinanood mo yung pumping iron at maririnig nila ang sounds hahahaha
  • mr.cariñosomr.cariñoso Posts: 37
    kagagaling ko lng gym, back ang program ko ngaun. feeling ko magccrash ako s kalagitnaan ng program ko.
  • acidoacido Posts: 336
    DalmasVektaz wrote:
    acido wrote:
    habang tinitingnan ko yung dream physique lumapit ung isang officemate ko akala bakla na ako V_V

    lalo na kapag pinanood mo yung pumping iron at maririnig nila ang sounds hahahaha

    porn music eh =( hahaha
  • DregPittDregPitt Posts: 987
    welcome
  • DalmasVektazDalmasVektaz Posts: 2,155
    mr.cariñoso wrote:
    kagagaling ko lng gym, back ang program ko ngaun. feeling ko magccrash ako s kalagitnaan ng program ko.

    ang aga mo naman boss mag w.o..baka na kulang kinain mo bago ka nag w.o?
  • mr.cariñosomr.cariñoso Posts: 37
    DalmasVektaz wrote:
    mr.cariñoso wrote:
    kagagaling ko lng gym, back ang program ko ngaun. feeling ko magccrash ako s kalagitnaan ng program ko.

    ang aga mo naman boss mag w.o..baka na kulang kinain mo bago ka nag w.o?
    oo sir maaga tlaga ko kc un lng available tym ko, actually 1cup ng rice 3eggs ska 30g ng oatmeal kinain ko.
    1st tym ko kc magdeadlift (50lbs). nabasa ko kc s ibang thread n mahalaga pla ung deadlift kya ayun ngaun ko lng ginawa. After nun prang naubos lakas ko
  • DalmasVektazDalmasVektaz Posts: 2,155
    unahin mo boss deadlift bago ibang back w.o..
  • acidoacido Posts: 336
    mr.cariñoso wrote:
    DalmasVektaz wrote:
    mr.cariñoso wrote:
    kagagaling ko lng gym, back ang program ko ngaun. feeling ko magccrash ako s kalagitnaan ng program ko.

    ang aga mo naman boss mag w.o..baka na kulang kinain mo bago ka nag w.o?
    oo sir maaga tlaga ko kc un lng available tym ko, actually 1cup ng rice 3eggs ska 30g ng oatmeal kinain ko.
    1st tym ko kc magdeadlift (50lbs). nabasa ko kc s ibang thread n mahalaga pla ung deadlift kya ayun ngaun ko lng ginawa. After nun prang naubos lakas ko

    ganyan din ako first time ko mag deadlift , tapos first time ko din mag full ass to grass na squat, parang kinausap ako ng diyos hahaha
  • mr.cariñosomr.cariñoso Posts: 37
    DalmasVektaz wrote:
    unahin mo boss deadlift bago ibang back w.o..
    ganito po kc mga ginawa ko
    chin ups 2reps lng kaya ko in 3 sets
    Lat pull down 3sets
    Barbell bent over 3sets
    kroc row 3sets
    deadlift 3sets
    goodmorning 3 sets
    tapos forearm na
    Sir baka meron p po kayo isusuggest n w.o. and ok lng po b ung pagkakasunod-sunod?
    acido wrote:
    mr.cariñoso wrote:
    DalmasVektaz wrote:
    mr.cariñoso wrote:
    kagagaling ko lng gym, back ang program ko ngaun. feeling ko magccrash ako s kalagitnaan ng program ko.

    ang aga mo naman boss mag w.o..baka na kulang kinain mo bago ka nag w.o?
    oo sir maaga tlaga ko kc un lng available tym ko, actually 1cup ng rice 3eggs ska 30g ng oatmeal kinain ko.
    1st tym ko kc magdeadlift (50lbs). nabasa ko kc s ibang thread n mahalaga pla ung deadlift kya ayun ngaun ko lng ginawa. After nun prang naubos lakas ko

    ganyan din ako first time ko mag deadlift , tapos first time ko din mag full ass to grass na squat, parang kinausap ako ng diyos hahaha
    ang hirap pla nun. pero ok lng. "no pain, no gain"
    ramdam ko ung tama sa lower back
  • DalmasVektazDalmasVektaz Posts: 2,155
    unahin mo gawin ang DL
  • acidoacido Posts: 336
    kung gusto mo po ng mas structured na training puwede ka gumamit ng beginner program . ito mismo ginawa ko nung unang 3 buwan ko sa gym ^^ ang mali ko lang dyan walang squat rack sa gym na pinupuntahan ko dati kaya nag smith machine ako , kesa naman wala hehehe.

    The Bill Starr Strength Factor Routine
    Monday (Heavy Day)
    Back Squats: 5 x 5 ramping to limit
    Bench Press: 5 x 5 ramping to limit
    Deadlifts: 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit
    Incline Dumbbell Press: 2 x 20
    Calf Raises: 3 x 30

    Wednesday (Light Day)
    Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit
    Good Mornings: 4 x 10 or Stiff-Leg Deadlifts: 4 x 10
    Standing Overhead Press: 5 x 5 ramping to limit
    Dips: When you can do 20 reps, start adding weight and drop the reps back to 8
    Curls: 3 x 15

    Friday (Medium Day)
    Back Squats: 5 x 5 using 20 lbs less than Monday
    Incline Bench Press: 5 x 5 ramping to limit
    Shrugs: 5 x 5 ramping to limit or Clean High Pulls 5 x 5 ramping to limit
    Straight Arm Pullovers: 2 x 20
    Chins: 4 sets to failure
  • emon02emon02 Posts: 700
    DalmasVektaz wrote:
    unahin mo gawin ang DL
    +1, ganito ginagawa ko, i think its right since I already doubled the starting deadlift numbers ko.:sport:
  • mr.cariñosomr.cariñoso Posts: 37
    update
    3days ako absent, badtrip kc ang sipon.

    Shoulder
    Military press 80lbs 3sets 12reps
    Dumbbell press 40lbs each, 3sets 10reps
    Arnold Press 30lbs each, 3sets 12reps
    Side lateral raise 10lbs each, 3sets 12reps
    Front lateral raise 10lbs each, 3sets 12reps
    Barbell shrug 120 lbs, 4sets 12reps
  • CoreCore Posts: 2,509
    Water therapy! Inom ng maraming tubig and get some rests. Iwasan mong maulanan o maambunan kapag katapos mong mag-WO. Make sure to get enough sleep(7-8hrs at least), para ready ka sa next WO mo. Mahirap kapag maglalaro kang puyat, niririsk mo lang ang health mo otherwise...
  • LEUCINELEUCINE Posts: 264
    Hello Mr.Cariñoso

    i smell a strong smell of will,and dedication here

    i lik you screen name Mr. Cariñoso,cos in spanish the word "cariñoso" is mapagmahal

    surround yourself with people who can lift you up,not drag you down
  • mr.cariñosomr.cariñoso Posts: 37
    Core wrote:
    Water therapy! Inom ng maraming tubig and get some rests. Iwasan mong maulanan o maambunan kapag katapos mong mag-WO. Make sure to get enough sleep(7-8hrs at least), para ready ka sa next WO mo. Mahirap kapag maglalaro kang puyat, niririsk mo lang ang health mo otherwise...
    salamat sir. this past few weeks kasi napansin ko 6hrs lang lagi tulog ko.
    LEUCINE wrote:
    Hello Mr.Cariñoso

    i smell a strong smell of will,and dedication here

    i lik you screen name Mr. Cariñoso,cos in spanish the word "cariñoso" is mapagmahal

    surround yourself with people who can lift you up,not drag you down
    Tnx sir. dedicated po talaga ko pagdating sa Body building dahil gusto ko maachieve ung goal ko.
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