Hi bro @nrg500, will look on your input. Yung reason kung bakit wala pa akong leg excercise is active na po kasi ulit ko sa basketball. Bali sa squat at deadlift ko nalang kinukuha yung para dun. Hindi naman po ako ganun ka chicken feet kaya kontento na po ako sa legs ko ngayon. hehe
Hindi whey sagot dyan. Konting sacrifice lang. kaya may maganda at ordinary na katawan e, kasi it's all about wanting it bad... pagkain lang yan, it's a painless way to get to your goals
Sa bulsa lang masakit
Sabagay Sir @badass_vinch, Kapag may pera, all beef ako kapag weekend, kapag wala chicken lang or galunggong/gulay. hehe sa weekend ako bumabawi kung ano yung kulang na pagkain sakin kapag weekdays gawa ng sa karinderya lang ako umaasa kapag nasa office. Ayoko na ng fast food. Ang gusto ko karinderya.
Just a suggestion @shane , ano kaya baliktarin mo yung sitwasyon? Bumawi ka sa 5 days, cook your own food tapos baunin mo sa work, then eat crappy sa weekend. I think 5 days of good nutrition is better than your current setup which is only 2 days (every weekend). You might be surprised with the result.
Incline/Straight?/Decline Bench Press for Chest
Wide grip (Front and Back) lat pull down and Seated Cable Row for Back
Seated Triceps Press for Triceps
Sunday: Traps/Shoulder Program
Dumbbell Shugs/Reverse Barbell Shugs for Traps
Front Plate Raise/Barbell Shoulder Raise/Upright barbell row for shoulder
Bago ka pa lang, focus ka muna sa compound exercises
wala rin ako makita na leg training
Walang magic workout or magic pills para magkaroon ng magandang katawan. A good-looking body is just a side-effect of being strong. Get stronger
Try this program
Day 1
Deadlift
Bench Press
Bicep exercise
Day 2
Barbell Row
Seated Press
Day 3
Squat
Pull Ups
Tricep exercise
Basta ayusin mo ang diet mo. Kumain ka ng gulay at prutas araw-araw. Mag-take ka rin ng Omega-3 supplement kung bihira ka lang kumain ng isda
Importante rin ang ginagawa mo during your non-training days. Dapat maka-recover ka ng maayos sa mga workout mo
Incline/Straight?/Decline Bench Press for Chest
Wide grip (Front and Back) lat pull down and Seated Cable Row for Back
Seated Triceps Press for Triceps
Sunday: Traps/Shoulder Program
Dumbbell Shugs/Reverse Barbell Shugs for Traps
Front Plate Raise/Barbell Shoulder Raise/Upright barbell row for shoulder
Bago ka pa lang, focus ka muna sa compound exercises
wala rin ako makita na leg training
Walang magic workout or magic pills para magkaroon ng magandang katawan. A good-looking body is just a side-effect of being strong. Get stronger
Try this program
Day 1
Deadlift
Bench Press
Bicep exercise
Day 2
Barbell Row
Seated Press
Day 3
Squat
Pull Ups
Tricep exercise
Basta ayusin mo ang diet mo. Kumain ka ng gulay at prutas araw-araw. Mag-take ka rin ng Omega-3 supplement kung bihira ka lang kumain ng isda
Importante rin ang ginagawa mo during your non-training days. Dapat maka-recover ka ng maayos sa mga workout mo
kulang yan. unless 10 sets minimum 10 reps per exercise.
less is more
more is more
enough?:^^
Si shane na bahala magdagdag ng accessory lifts that hill welp build the main lifts
Pero ang pinakamalking factor sa gains nya ay ang diet nya
Edit ko na rin for the sake of discussion
Day 1
Deadlift
Inclined Bench Press
Barbell Curl
Day 2
Barbell Row
Bench Press
Seated cable row
Shrugs
Leg Raises
Day 3
Squat
Pull Ups
Tricep rope pull down or push down
Lying tricep extension
Lateral dumbbell raises
Just a suggestion @shane , ano kaya baliktarin mo yung sitwasyon? Bumawi ka sa 5 days, cook your own food tapos baunin mo sa work, then eat crappy sa weekend. I think 5 days of good nutrition is better than your current setup which is only 2 days (every weekend). You might be surprised with the result.
Yes Bro. Okay din yan suggestion mo kaso nga lang madalas talaga nag kukulang ako sa oras. Pero I make sure naman na maibigay ko yung best ko when it come to nutrition. Okay din naman kung nakakain ko sa karinderya, bfast, lunch at meryenda dun ko nakukuha, kaso nga lang madalas talaga kulang pa sakin yun serving nun. hehe
Food buget ko a day is 200 petot. Sa ngayon kailangan ko muna i fixed dun yun kasi i will be leaving the company soon. Kailangan makapag tabi ako ng pondo. Yan din yun dahilan kung bakit hindi ako makabili ng creatine caps at fish oil.
Si shane na bahala magdagdag ng accessory lifts that hill welp build the main lifts
Pero ang pinakamalking factor sa gains nya ay ang diet nya
Edit ko na rin for the sake of discussion
Day 1
Deadlift
Inclined Bench Press
Barbell Curl
Day 2
Barbell Row
Bench Press
Seated cable row
Shrugs
Leg Raises
Day 3
Squat
Pull Ups
Tricep rope pull down or push down
Lying tricep extension
Lateral dumbbell raises
Yes Bro, 40% wo, 60% diet. hehe Salamat sa sa program suggestion mo, i coconsider ko yan
//* --
Back to Workout:
Weight 175 lbs. Napansin din nung instructor sa gym na medyo pumayat nga daw ako. Siguro dahil to sa araw araw ko na pag babasketball nung mga nakakaraang linggo though mega kain ako ng rice nun para matapatan yng calorie requirements ko kapag may basketball.
Stretching and Warm up: 20 mins.
Back
Lat pulldown (Wide Grip front and behind)
100 lbs. 3x8
Mas bumibigat na yung binubuhat ko, so heavy weights with low reps na yung nangyayari. Tanong ko lang po kung ano ang mas magandang gawin sa options sa baba. Parang hindi ko kasi na fefeel yung tama nung WO kapag low reps + max weight.
1. Add ng isang set per workout sa heavy lift + low reps (4 sets x 5-6 reps)
or
2. Bawas ako ng weight sa isang set para makatapos ng 10reps sa isang set?
(2 sets x 5-6 reps at isang set x 8-10 reps bawas weight load )
Mas bumibigat na yung binubuhat ko, so heavy weights with low reps na yung nangyayari. Tanong ko lang po kung ano ang mas magandang gawin sa options sa baba. Parang hindi ko kasi na fefeel yung tama nung WO kapag low reps + max weight.
1. Add ng isang set per workout sa heavy lift + low reps (4 sets x 5-6 reps)
or
2. Bawas ako ng weight sa isang set para makatapos ng 10reps sa isang set?
(2 sets x 5-6 reps at isang set x 8-10 reps bawas weight load )
Overhead press, upright row, dumbbell press, front plate raise.
Let me enlighten you bro...
heavy weights = low reps
heavy weights = high reps
How does "heavy" feel? How heavy is heavy?
I define HEAVY as the set that scares me, intimidates my strength and me makes me think twice... I can keep adding plates but as long as I don't get scared, that to me is not heavy enough. Forget what you know, read or heard of, be honest to yourself kung hangang ilang pounds bubuhatin mo. Yun lang yun. We all have our own limits, I dont know what's going on inside your head kapag nadadagdagan binubuhat mo, are you excited, in shock or WTF this can't be happenning kinda feeling... but atleast you progressed in terms of poundage...
Now... how many reps?
Rep range is a just a guide or preference but most often it's a CHOICE. why 5 reps? why 3 reps? why 15? why 20? why count? What's the measure? 5 reps..uy 5x5 yan! what if 5x5 sit ups?! So you do 3 reps strength training na? what if 3 reps of pink DB press? What if 20 reps of 225lbs BP.. heavy yun dahil 200lbs+ e... 20 reps is light for some people regardless if its 200lbs+... For optimal gains, IMO do as many reps as you can. Your body will automatically stop and your mind will tell you when it's enough. Built-in defense mechanism yan ng katawan natin against stress.
Pili ka ng rep range para sa exercise na gagawin mo. Halibawa, 6 to 8 reps for overhead press. Dagdagan mo lang ng 2.5 lbs every week while maintaining the reps. Wag mo pansinin yung mga nasa gym kung tatawanan ka dahil 2.5 lbs lang ang increase every week. Yung 2.5 lbs na yun ay malaki once nag-accumulate for weeks and months
Bumili ka ng sarili mong 1.25-lb plates at dalhin mo sa gym. Mura lang yan
Overhead press, upright row, dumbbell press, front plate raise.
Let me enlighten you bro...
heavy weights = low reps
heavy weights = high reps
How does "heavy" feel? How heavy is heavy?
I define HEAVY as the set that scares me, intimidates my strength and me makes me think twice... I can keep adding plates but as long as I don't get scared, that to me is not heavy enough. Forget what you know, read or heard of, be honest to yourself kung hangang ilang pounds bubuhatin mo. Yun lang yun. We all have our own limits, I dont know what's going on inside your head kapag nadadagdagan binubuhat mo, are you excited, in shock or WTF this can't be happenning kinda feeling... but atleast you progressed in terms of poundage...
Now... how many reps?
Rep range is a just a guide or preference but most often it's a CHOICE. why 5 reps? why 3 reps? why 15? why 20? why count? What's the measure? 5 reps..uy 5x5 yan! what if 5x5 sit ups?! So you do 3 reps strength training na? what if 3 reps of pink DB press? What if 20 reps of 225lbs BP.. heavy yun dahil 200lbs+ e... 20 reps is light for some people regardless if its 200lbs+... For optimal gains, IMO do as many reps as you can. Your body will automatically stop and your mind will tell you when it's enough. Built-in defense mechanism yan ng katawan natin against stress.
Got it sir vinch. Napaisip lang ako na baka lang kasi kulang yun ginagawa ko para mag karoon ng progress in terms of my goal.
Share ko na din kung ano yung actual scenario:
Nag overhead press ako 80 lbs (max effort) pero hanggang 5-6reps lang ang nagawa ko. Todo na un yung pang 7 rep hindi ko na kayang itaas yung barbell. Pero alam ko na kaya ko pang dagdagan ng isang set yun 3 sets na ginagawa ko.
Gusto ko kasi na bawat punta ko sa gym may progress para sulit. Pero nasagot na, it explains well. Thank you bro.
Pili ka ng rep range para sa exercise na gagawin mo. Halibawa, 6 to 8 reps for overhead press. Dagdagan mo lang ng 2.5 lbs every week while maintaining the reps. Wag mo pansinin yung mga nasa gym kung tatawanan ka dahil 2.5 lbs lang ang increase every week. Yung 2.5 lbs na yun ay malaki once nag-accumulate for weeks and months
Bumili ka ng sarili mong 1.25-lb plates at dalhin mo sa gym. Mura lang yan
Yes bro, ganyan yun ginagawa ko. Natutunan ko yan sa 5x5 na program. hehe Ang ginagawa ko is kapag komportable na ako sa bigat na yun tsaka ako nag aad ng 2.5 lbs. mostly 2-3 weeks ang increment ko ng plate. Ang nangyari kasi ngayon is, hindi ko na mai up sa 8 reps ang OHP kaya naisip ko na
"what if dagdagan ko nalang kaya ng isa pang set" or "gawin ko kaya na yung isang set is minus lbs para matapos ko yung 8 reps."
kung gusto mo pa ng extra set, bakit hindi. basta kaya at hinihingi ng katawan mo, sige lang. Don't be afraid to break the rules because there are no rules.
Overhead press, upright row, dumbbell press, front plate raise.
Let me enlighten you bro...
heavy weights = low reps
heavy weights = high reps
How does "heavy" feel? How heavy is heavy?
I define HEAVY as the set that scares me, intimidates my strength and me makes me think twice... I can keep adding plates but as long as I don't get scared, that to me is not heavy enough. Forget what you know, read or heard of, be honest to yourself kung hangang ilang pounds bubuhatin mo. Yun lang yun. We all have our own limits, I dont know what's going on inside your head kapag nadadagdagan binubuhat mo, are you excited, in shock or WTF this can't be happenning kinda feeling... but atleast you progressed in terms of poundage...
Now... how many reps?
Rep range is a just a guide or preference but most often it's a CHOICE. why 5 reps? why 3 reps? why 15? why 20? why count? What's the measure? 5 reps..uy 5x5 yan! what if 5x5 sit ups?! So you do 3 reps strength training na? what if 3 reps of pink DB press? What if 20 reps of 225lbs BP.. heavy yun dahil 200lbs+ e... 20 reps is light for some people regardless if its 200lbs+... For optimal gains, IMO do as many reps as you can. Your body will automatically stop and your mind will tell you when it's enough. Built-in defense mechanism yan ng katawan natin against stress.
Got it sir vinch. Napaisip lang ako na baka lang kasi kulang yun ginagawa ko para mag karoon ng progress in terms of my goal.
Share ko na din kung ano yung actual scenario:
Nag overhead press ako 80 lbs (max effort) pero hanggang 5-6reps lang ang nagawa ko. Todo na un yung pang 7 rep hindi ko na kayang itaas yung barbell. Pero alam ko na kaya ko pang dagdagan ng isang set yun 3 sets na ginagawa ko.
Gusto ko kasi na bawat punta ko sa gym may progress para sulit. Pero nasagot na, it explains well. Thank you bro.
Pili ka ng rep range para sa exercise na gagawin mo. Halibawa, 6 to 8 reps for overhead press. Dagdagan mo lang ng 2.5 lbs every week while maintaining the reps. Wag mo pansinin yung mga nasa gym kung tatawanan ka dahil 2.5 lbs lang ang increase every week. Yung 2.5 lbs na yun ay malaki once nag-accumulate for weeks and months
Bumili ka ng sarili mong 1.25-lb plates at dalhin mo sa gym. Mura lang yan
Yes bro, ganyan yun ginagawa ko. Natutunan ko yan sa 5x5 na program. hehe Ang ginagawa ko is kapag komportable na ako sa bigat na yun tsaka ako nag aad ng 2.5 lbs. mostly 2-3 weeks ang increment ko ng plate. Ang nangyari kasi ngayon is, hindi ko na mai up sa 8 reps ang OHP kaya naisip ko na
"what if dagdagan ko nalang kaya ng isa pang set" or "gawin ko kaya na yung isang set is minus lbs para matapos ko yung 8 reps."
Bro, wag mo gawing kumplikado. Nakita ko kasi nagtatanong ka pa rin sa weight, sets, and reps
Halimbawa, kung max capacity mo ngayon sa bench press ay 150 lbs x 8 reps x 3 sets, attempting a 4th set with 150 lbs will fail probably in the first 2 reps
If you want a 4th set with 150 lbs x 8 reps, you have to get stronger in 8 reps x 3 sets scheme. You get stronger by increasing the training weight in 8 reps x 3 sets. Halimbawa, ang kaya mo na ay 180 lbs x 8 reps x 3 sets, try mo na i-attempt ang 150 lbs x 8 reps x 4 sets
Basta, kung gusto mo madagdagan ang set or rep, kailangan mo lang lumakas pa
Comments
pic po nung legs ko.
10x10 per wo. Nga nga ako dun sir @badass_vinch. hehe
Sabagay Sir @badass_vinch, Kapag may pera, all beef ako kapag weekend, kapag wala chicken lang or galunggong/gulay. hehe sa weekend ako bumabawi kung ano yung kulang na pagkain sakin kapag weekdays gawa ng sa karinderya lang ako umaasa kapag nasa office. Ayoko na ng fast food. Ang gusto ko karinderya.
Sabi nga ni @badass_vinch , how bad do you want it?
Si shane na bahala magdagdag ng accessory lifts that hill welp build the main lifts
Pero ang pinakamalking factor sa gains nya ay ang diet nya
Edit ko na rin for the sake of discussion
Day 1
Deadlift
Inclined Bench Press
Barbell Curl
Day 2
Barbell Row
Bench Press
Seated cable row
Shrugs
Leg Raises
Day 3
Squat
Pull Ups
Tricep rope pull down or push down
Lying tricep extension
Lateral dumbbell raises
Yes Bro. Okay din yan suggestion mo kaso nga lang madalas talaga nag kukulang ako sa oras. Pero I make sure naman na maibigay ko yung best ko when it come to nutrition. Okay din naman kung nakakain ko sa karinderya, bfast, lunch at meryenda dun ko nakukuha, kaso nga lang madalas talaga kulang pa sakin yun serving nun. hehe
Food buget ko a day is 200 petot. Sa ngayon kailangan ko muna i fixed dun yun kasi i will be leaving the company soon. Kailangan makapag tabi ako ng pondo. Yan din yun dahilan kung bakit hindi ako makabili ng creatine caps at fish oil.
Yes Bro, 40% wo, 60% diet. hehe Salamat sa sa program suggestion mo, i coconsider ko yan
//* --
Back to Workout:
Weight 175 lbs. Napansin din nung instructor sa gym na medyo pumayat nga daw ako. Siguro dahil to sa araw araw ko na pag babasketball nung mga nakakaraang linggo though mega kain ako ng rice nun para matapatan yng calorie requirements ko kapag may basketball.
Stretching and Warm up: 20 mins.
Back
Lat pulldown (Wide Grip front and behind)
100 lbs. 3x8
Lat pulldown (Reverse Grip)
110 lbs. 3x10
One Arm DB Row
40 lbs. 3x10
Seated Cable Row
200 lbs. 3x8
BB Row. Skip muna, maskit padin kasi yung lower back.
Bicep
EZ Bar curl: 40 lbs. 3x8
DB Curl: 20 lbs. 3x8
DB Hammer Curl: 20 lbs. 3x8
Mas bumibigat na yung binubuhat ko, so heavy weights with low reps na yung nangyayari. Tanong ko lang po kung ano ang mas magandang gawin sa options sa baba. Parang hindi ko kasi na fefeel yung tama nung WO kapag low reps + max weight.
1. Add ng isang set per workout sa heavy lift + low reps (4 sets x 5-6 reps)
or
2. Bawas ako ng weight sa isang set para makatapos ng 10reps sa isang set?
(2 sets x 5-6 reps at isang set x 8-10 reps bawas weight load )
Sir @badass_vinch, input please :P
TIA
Bro Vinch mostly sa delts.
Overhead press, upright row, dumbbell press, front plate raise.
Let me enlighten you bro...
heavy weights = low reps
heavy weights = high reps
How does "heavy" feel? How heavy is heavy?
I define HEAVY as the set that scares me, intimidates my strength and me makes me think twice... I can keep adding plates but as long as I don't get scared, that to me is not heavy enough. Forget what you know, read or heard of, be honest to yourself kung hangang ilang pounds bubuhatin mo. Yun lang yun. We all have our own limits, I dont know what's going on inside your head kapag nadadagdagan binubuhat mo, are you excited, in shock or WTF this can't be happenning kinda feeling... but atleast you progressed in terms of poundage...
Now... how many reps?
Rep range is a just a guide or preference but most often it's a CHOICE. why 5 reps? why 3 reps? why 15? why 20? why count? What's the measure? 5 reps..uy 5x5 yan! what if 5x5 sit ups?! So you do 3 reps strength training na? what if 3 reps of pink DB press? What if 20 reps of 225lbs BP.. heavy yun dahil 200lbs+ e... 20 reps is light for some people regardless if its 200lbs+... For optimal gains, IMO do as many reps as you can. Your body will automatically stop and your mind will tell you when it's enough. Built-in defense mechanism yan ng katawan natin against stress.
Bro, check mo yung post ko sa page 15
Pili ka ng rep range para sa exercise na gagawin mo. Halibawa, 6 to 8 reps for overhead press. Dagdagan mo lang ng 2.5 lbs every week while maintaining the reps. Wag mo pansinin yung mga nasa gym kung tatawanan ka dahil 2.5 lbs lang ang increase every week. Yung 2.5 lbs na yun ay malaki once nag-accumulate for weeks and months
Bumili ka ng sarili mong 1.25-lb plates at dalhin mo sa gym. Mura lang yan
Got it sir vinch. Napaisip lang ako na baka lang kasi kulang yun ginagawa ko para mag karoon ng progress in terms of my goal.
Share ko na din kung ano yung actual scenario:
Nag overhead press ako 80 lbs (max effort) pero hanggang 5-6reps lang ang nagawa ko. Todo na un yung pang 7 rep hindi ko na kayang itaas yung barbell. Pero alam ko na kaya ko pang dagdagan ng isang set yun 3 sets na ginagawa ko.
Gusto ko kasi na bawat punta ko sa gym may progress para sulit. Pero nasagot na, it explains well. Thank you bro.
Yes bro, ganyan yun ginagawa ko. Natutunan ko yan sa 5x5 na program. hehe Ang ginagawa ko is kapag komportable na ako sa bigat na yun tsaka ako nag aad ng 2.5 lbs. mostly 2-3 weeks ang increment ko ng plate. Ang nangyari kasi ngayon is, hindi ko na mai up sa 8 reps ang OHP kaya naisip ko na
"what if dagdagan ko nalang kaya ng isa pang set" or "gawin ko kaya na yung isang set is minus lbs para matapos ko yung 8 reps."
Bro, wag mo gawing kumplikado. Nakita ko kasi nagtatanong ka pa rin sa weight, sets, and reps
Halimbawa, kung max capacity mo ngayon sa bench press ay 150 lbs x 8 reps x 3 sets, attempting a 4th set with 150 lbs will fail probably in the first 2 reps
If you want a 4th set with 150 lbs x 8 reps, you have to get stronger in 8 reps x 3 sets scheme. You get stronger by increasing the training weight in 8 reps x 3 sets. Halimbawa, ang kaya mo na ay 180 lbs x 8 reps x 3 sets, try mo na i-attempt ang 150 lbs x 8 reps x 4 sets
Basta, kung gusto mo madagdagan ang set or rep, kailangan mo lang lumakas pa
Bench press: 120 lbs (4x5 w/ spotter)
Incline BP: 90 lbs (3x5)
Dip: Body weight (3x8)
Tricep pushdown: 5 plates (3x10)
Bench dip: BW + 45 lbs (4x12)
Sunday: Traps/Delts/Bicep
BB Shrugs: 200 lbs (3x12)
OHP (front & behind): 80 lbs (3x5)
Upright row: 70 lbs (3x10)
DB press: 30lbs (3x8)
Preacher curl: 50 lbs (3x6)
DB Hammer curl: 20 lbs (3x12)
EZ bar curl: 30 lbs (3x12)
Sumo deadlift: 200 lbs (1x5)
*//
I think sumo deadlift yun para sakin, that WO choose me! hahaha