Current Weight: 153.5lbs
Current Stats:
DL: 145lbs x 6
BP: 130lbs x 5
MP: 80lbs x 6
Squats: 115lbs x 6
Crap, Ang hirap kuhanin ng lahat ng protein sa real foods ngayong hindi na ako nag whe-whey dahil allergic ako sa dairy products. HIndi maganda nutrition ko kaya panigurado walang masyadong gains. Naghahanap ako ngayon ng egg protein shake or veggy protein shake pero problema nagtitipid ako ngayon dahil merong paggagastusan. Sa november na lang siguro ako babawi ngayon tyaga na lang muna.
yes bro andito pa din naman, minsan lang kailangan natin magsakripisyo sa ikakabuti ng future natin, pag tapos nito babawi talaga ako at pagkagraduate ko panigurado may pangtustos na ako dito sa bb lifestyle ko. Anyway jgh from school, nilakad ko mula buendia hanggang ortigas para lang makasakay ng bus papuntang alabang dahil wala akong masakyan dahil kakaunti ang bus, instant cardio lang. Napadaan pala ako sa mercury habang naglalakad kaya nagmeasure na rin ako.[/size]
After 2 months of bulking, I decided to start a mini cut siguro mga 2 month lang para sa Graduation pic at tsaka masyado na mataas bf% ko. I will change my workout routine from strength training to hypertrophy. I never tried this kind of routine kaya magstart na ako mag research tungkol dito. Sa mga nakatry na, pahingi suggestion at example ng hypertrophy ng workout routine. tia
Long time no log here, jgh from glorietta and ive done my measurement in mercury drugs.
Here is my stats:
Weight: 151.75lbs
Height: 5ft5in
Fat Index: 20%
FAT mass: 30.13bs
Free fat mass: 121.56lbs
BMI: 25.3
Current Weight at our gym: 150lbs
nakakadisappoint ung stats ko ngayon compare sa last measurement , nag lose nga ako ng weight pero mukang muscle ung nalose at naggain ng fat. Though I feel like im leaner now and my strength hasnt dropped so far. Btw, im cutting 500 calories from my maintenance and Im doing cardio during my rest day and 15 mins HIIT after my workout except leg day.
Body measurement as of Nov 21, 2014, 8:00pm
Body weight : 147.62
Body fat: 15.1%
Viceral fat: 7.5%
BMI: 24.6
Body Age: 28yrs old(bakit ganito naging plus 8 years edad ko)
Im still on cutting and will continue doing until i get 10% bodyfat though alam ko di accurate ung bodyfat measurement sa gym namin pero atleast meron na ako baseline. Sa nutrion naman hindi consistent, pag nasa school ako medyo sablay pero kapag nsa bahay ako im hitting my macros naman. Sa training ko naman Im lifting 4 times a week at kung may oras pa im doing 10mins cardio after that training day except leg day. Lately medyo nwala ung cardio ko na two times a week in the morning(rest day) at 10mins cardio after workout dahil sa busy schedule. Goodluck brothers in iron, lets achieve each of our goals. :sport: cheers
Suko na ko sa cutting laging napupurnada dahil lagi nasa school at parating pa naman holiday season kaya nagdecide na ako mag bulking muna until february. Nag bago rin ako ng program at gamit ko ngayon is strong lift 5x5. boring sa una dahil ang laki ng binaba ng buhat ko.
Im on my second week of SL5x5, nag buhat ako ngayon since baka hindi makabuhat tomorrow sa sama ng panahon.
Workout B
SQUATS: 95lbs 5x5 (90 seconds rest)
OHP: 65lbs 5x5(90 seconds rest)
DL: 105lbs 2x5(90 seconds rest) (instead of 1 set I made it 2 sets para makapag practice na din ng form hanggang mababa pa ung bigat)
Ill make sure to log my lifting stats para makahingi ng advice sa mga master kapag nasa challenging part na ako naiisip ko pa lang ung progressive overload nalulula na ako.
Ang hirap magpendlay row kapag masyado maliit ung diameter nung plates kahit pinatong ko na sa 50 lbs plate ung barbell ganon pa rin kaya nagjump na ako sa 75lbs.
Walang tao sa gym kaso Dalawa na nga lang kami tao sa gym kanina minalas pa ko, grabe humiyaw ung nakasabay ko every rep talaga eh. :banghead:
Not so good day, maghapon sa school bitbit ang laptop tapos pag uwi tayuan pa sa bus eh ang aga pa naman . I bought a new creatine, muscle pharm creatine though I still have dymatize micronized I decide to buy a new one kasi parang di ako hiyang doon.
I bought a new low tops chucks yesterday and wore it today. I felt more comfortable while doing squats than wearing my running shoes though I also felt awkward while wearing it dahil feeling ko all eyes on me kasi lahat sila naka running shoes lol
Iwas mag runnning sa shoes sa squat.. and good for you
mas maganda pa ung chucks or kaya mag barefoot mag squat..
but be sure wide stance / low bar squat yung piliin mo kung mag flat shoes ka sa squat..
Iwas mag runnning sa shoes sa squat.. and good for you
mas maganda pa ung chucks or kaya mag barefoot mag squat..
but be sure wide stance / low bar squat yung piliin mo kung mag flat shoes ka sa squat..
@Powesthetic yun lang, im using high bar squats kasi hindi pa ako marunong mag low bar. bakit kailangan ko mag low bar kapag naka flat shoes? Sa stance naman wider lang ng inch siguro sa shoulder width.
mas mahirap yung high bar tapos widestance.
yung highbar squat dapat narrow stance yan para mas better sa full range of motion pero kailangan mo ng shoes na may heels.
Help guys, weakness ko talaga ang standing overhead press, at 75lbs nahihirapan na agad ako.
Paano ba kayo nag uunrack from squat rack at pano ung movement kapag pababa na ung bar galing sa taas. Minsan kasi tumatama ung bar sa face ko. Ang ginagawa ko ngayon ay unrack ng bar na chest level tapos forward ung isang pa tapos slightly bend ung knees. finiforward ko naman ung ulo ko kapag nasa taas ung barbel tapos backward kapag pababa na ung bar. Yung taas nmn ng bar hanggang mag lock ung elbows ko tapos kapag pababa touching chest, Do you guys have any tips, TIA!
i reenacted yung issue mo regarding dun sa pagtama sa face haha. Pwedeng may mobility issue ka sa shoulder in particular sa front delts mo. So ang nangyayari as the bar goes down, nagppoint forward yung front delts mo, so yung elbows mo nagfflare papunta sa likod, kaya yung bar lumalapit sa muka mo.
Regarding dun sa pag rack and unrack. pwede mo kunin yung bar from cleans form, then jerk to overhead before doing strict overhead press. same as racking, drop the bar to cleans position. (para kang nakafront squat position) kung di mo magets yung cleans. hope it helps
Mukhang umayos na ung form ko sa OHP nung pinanood ko yung OHP ni mark rippetoe, masyado pla wide ung grip ko dapat pla perpendicular ung hand sa floor tapos wag masyado mabagal pag binababa ung bar from top.
Comments
Current Stats:
DL: 145lbs x 6
BP: 130lbs x 5
MP: 80lbs x 6
Squats: 115lbs x 6
Crap, Ang hirap kuhanin ng lahat ng protein sa real foods ngayong hindi na ako nag whe-whey dahil allergic ako sa dairy products. HIndi maganda nutrition ko kaya panigurado walang masyadong gains. Naghahanap ako ngayon ng egg protein shake or veggy protein shake pero problema nagtitipid ako ngayon dahil merong paggagastusan. Sa november na lang siguro ako babawi ngayon tyaga na lang muna.
Today Mercury drugs measurement:
Weight: 154lbs
Height: 5ft5in
Fat Index: 18.6%
FAT mass: 28lbs
Free fat mass: 125lbs
BMI: 25.7
After 2 months of bulking, I decided to start a mini cut siguro mga 2 month lang para sa Graduation pic at tsaka masyado na mataas bf% ko. I will change my workout routine from strength training to hypertrophy. I never tried this kind of routine kaya magstart na ako mag research tungkol dito. Sa mga nakatry na, pahingi suggestion at example ng hypertrophy ng workout routine. tia
Here is my stats:
Weight: 151.75lbs
Height: 5ft5in
Fat Index: 20%
FAT mass: 30.13bs
Free fat mass: 121.56lbs
BMI: 25.3
Current Weight at our gym: 150lbs
nakakadisappoint ung stats ko ngayon compare sa last measurement , nag lose nga ako ng weight pero mukang muscle ung nalose at naggain ng fat. Though I feel like im leaner now and my strength hasnt dropped so far. Btw, im cutting 500 calories from my maintenance and Im doing cardio during my rest day and 15 mins HIIT after my workout except leg day.
Body weight : 147.62
Body fat: 15.1%
Viceral fat: 7.5%
BMI: 24.6
Body Age: 28yrs old(bakit ganito naging plus 8 years edad ko)
Im still on cutting and will continue doing until i get 10% bodyfat though alam ko di accurate ung bodyfat measurement sa gym namin pero atleast meron na ako baseline. Sa nutrion naman hindi consistent, pag nasa school ako medyo sablay pero kapag nsa bahay ako im hitting my macros naman. Sa training ko naman Im lifting 4 times a week at kung may oras pa im doing 10mins cardio after that training day except leg day. Lately medyo nwala ung cardio ko na two times a week in the morning(rest day) at 10mins cardio after workout dahil sa busy schedule. Goodluck brothers in iron, lets achieve each of our goals. :sport: cheers
Im on my second week of SL5x5, nag buhat ako ngayon since baka hindi makabuhat tomorrow sa sama ng panahon.
Workout B
SQUATS: 95lbs 5x5 (90 seconds rest)
OHP: 65lbs 5x5(90 seconds rest)
DL: 105lbs 2x5(90 seconds rest) (instead of 1 set I made it 2 sets para makapag practice na din ng form hanggang mababa pa ung bigat)
Ill make sure to log my lifting stats para makahingi ng advice sa mga master kapag nasa challenging part na ako naiisip ko pa lang ung progressive overload nalulula na ako.
SQ: 100lbs 5x5
BP: 110lbs 5x5
BB ROW: 70lbs 3x5
75lbs 2x5
Ang hirap magpendlay row kapag masyado maliit ung diameter nung plates kahit pinatong ko na sa 50 lbs plate ung barbell ganon pa rin kaya nagjump na ako sa 75lbs.
Walang tao sa gym kaso Dalawa na nga lang kami tao sa gym kanina minalas pa ko, grabe humiyaw ung nakasabay ko every rep talaga eh. :banghead:
SQUATS: 105lbs 5x5 (110 seconds rest)
OHP: 70lbs 5x5(110 seconds rest)
DL: 115lbs 2x5(90 seconds rest)
Not so good day, maghapon sa school bitbit ang laptop tapos pag uwi tayuan pa sa bus eh ang aga pa naman . I bought a new creatine, muscle pharm creatine though I still have dymatize micronized I decide to buy a new one kasi parang di ako hiyang doon.
SQ: 110lbs 5x5 (3mins rest)
BP: 115lbs 5x5 (2mins rest)
BB ROW: 75lbs 5x5
I bought a new low tops chucks yesterday and wore it today. I felt more comfortable while doing squats than wearing my running shoes though I also felt awkward while wearing it dahil feeling ko all eyes on me kasi lahat sila naka running shoes lol
mas maganda pa ung chucks or kaya mag barefoot mag squat..
but be sure wide stance / low bar squat yung piliin mo kung mag flat shoes ka sa squat..
yung highbar squat dapat narrow stance yan para mas better sa full range of motion pero kailangan mo ng shoes na may heels.
SQUATS: 115lbs 5x5
OHP: 75lbs 5x5
DL: 125lbs 1x5
Help guys, weakness ko talaga ang standing overhead press, at 75lbs nahihirapan na agad ako.
Paano ba kayo nag uunrack from squat rack at pano ung movement kapag pababa na ung bar galing sa taas. Minsan kasi tumatama ung bar sa face ko. Ang ginagawa ko ngayon ay unrack ng bar na chest level tapos forward ung isang pa tapos slightly bend ung knees. finiforward ko naman ung ulo ko kapag nasa taas ung barbel tapos backward kapag pababa na ung bar. Yung taas nmn ng bar hanggang mag lock ung elbows ko tapos kapag pababa touching chest, Do you guys have any tips, TIA!
Regarding dun sa pag rack and unrack. pwede mo kunin yung bar from cleans form, then jerk to overhead before doing strict overhead press. same as racking, drop the bar to cleans position. (para kang nakafront squat position) kung di mo magets yung cleans. hope it helps
SQ: 120lbs 5x5 (3mins rest)
BP: 120lbs 5x5 (2mins rest)
BB ROW: 80lbs 3x5
85lbs 2x5
SQUATS: 125lbs 5x5
OHP: 80lbs 5x5
DL: 135lbs 1x5
Mukhang umayos na ung form ko sa OHP nung pinanood ko yung OHP ni mark rippetoe, masyado pla wide ung grip ko dapat pla perpendicular ung hand sa floor tapos wag masyado mabagal pag binababa ung bar from top.
SQ: 130lbs 2x5
130lbs 3x4(failed to get 5 reps)
BP: 125lbs 5x5
BB ROW: 90lbs 5x5
Hi all, after 8 years, nabuksan ko ulit itong account ko. Akala ko walang ng pinoy bodybuilding kaya bb.com gamit ko lately.