Overcoming PLATEAU

owel1

To be perfectly honest I started to lift weights way back in High School days. My family and friends used to call me sexy ( coz I had a body like a hot girl, DARN) That was so excruciating. I was not consistent though, but then I noticed some gains. Of course we all know you can build muscle faster when you are still young. More testosterone.

Then, I started to loose weight. I used to drink a lot, smoke a lot, not getting enough rest. From college days til last January, 2015.

And now I'm back. Seriously, I don't wanna be like that anymore. I wanna be noticed when I take my shirt off or even with shirt on. I wanna live healthy, long life and stay fit till my day comes.
The problem is I think I reached my plateau, that's something that I really want to overcome and make huge gain, lean muscles.

Now, I figured out that there are lot more things I should know or learn about body building. When I started visiting this website it made me so small like an ant. A lot of guys who's bigger than me, have aesthetic body, beasts are everywhere in this website. I look forward to know all those folks who are taking body building seriously. This is gonna be a long way to go!

owel1

October 2, 2015

Increasing the weight, lowering reps.

Chest :

Flat Bench Press : 160 lbs max -10, 8, 8
Incline Dumb. Press: 50lbs each max -10, 8, 8


Biceps:
Barbel Curls : 60lbs -10, 8, 8
Dumb. Concentration: 30lbs -10, 8, 6

Triceps:
EZ bar : 40lbs -10, 8, 6

Deadlift:
170lbs max -5, 5, 5


Please let me know if there's something wrong sa routine ko po para maayos ko.

BANE

owel1 wrote:

Increasing the weight, lowering reps.

Increase in weights and try as many reps as possible. that way, pwede mo maacess ung rep range that you can work on. malamy mo ung increase weight mo kaya mo pala mas higher rep compares sa "low" rep mo dba. mas maganda un

owel1

Oo kasi madalas dahil alam mong 8reps lang ang goal mo yun lang talaga gagawin mo. Thanks sa tip sir.

owel1

REST DAY!!!!

EAT, EAT, and EEEAAATTTT..!!!!!!!

owel1

October 5, 2015

Breakfast: 
-Sweet Potato
-Coffee
-Peanut Butter

Time for 5x5

Squat : 170lbs  -5x5

Dumbbell Incline: 60lbs each 5x5

Wide Grip Pull Over: 160lbs 5x5



9:30-6:30 Work then abs, calves tomorrow

owel1

Oct. 7, 2015

Deadlift : 200lbs 5x5

Machine Chest Press: 170lbs 5x5

Reverse Cable Pull: 150lbs 5x5

Rest tomorrow

---

Diet :
-3 bananas
-4 boiled eggs
-peanut butter
-sweet potato
-milk
-chicken breast
-winter melon (bit of vinegar)
-calamansi

owel1

Oct 9, 2015

Squat: 160lbs 3sets of 5 reps
Box Squat: 180lbs 2 sets of 8reps
Dumbbell Press: 50lbs 5x5
Back Dumbells: 50lbs 5x5

owel1

Oct 10, 2015
Arms, Calves, Abs

Barbell Curls: 70lbs 3x10
Hammer Curls: 30lbs 3x10
Cable Push: 90lbs 3x8
Dips: 3x10
Standing Calves Raise: 3x12
Single Calf Raise: 3x10
ABS

owel1

October, 12, 2015

Back to 2 body parts per day.
5x5 didn't work for me. I lost 2 kilos in just a week.

There was a hot girl hitting the gym floor earlier. I wonder what was her name. Weeew!!!!

*Shoulder: Military Press: 90lbs 10, 8, 8
Dumbbell Press: 50lbs 10, 8, 8

*Back: Cable Pull 140lbs 10, 8, 8
Barbell: 150 10, 8, 6

Deadlift: 200lbs 10, 8, 8

nrg500

owel1 wrote:

October, 12, 2015

Back to 2 body parts per day.
5x5 didn't work for me. I lost 2 kilos in just a week.

When a program doesn't work, here are things to ask
1. Did you modify the program ?
2. How long did you use the program ?
3. Were you eating properly ?
4. Getting quality sleep ?

owel1

Thanks sir.

1.I didn't. I followed it as it is.
2.Just tried it for 2 weeks
3.My diet is the same the way that I gained weight from my previous program
4.My body-clock is not good. Since I have shifting schedules. I usually work at night shift.

I guess, I'm not getting good rest and recovery. Because 5x5 really hits the muscle fibers. It's just that when hit the gym again muscle are still sore.

Any other advice?

nrg500

You need to at least try a program for 3 months to say whether it works or not

By the way, check your diet. You need to eat more if you want to gain muscle mass. For now, forget your six-pack abs. You just weigh 134 lbs at a height of 5'7", you are under-muscled. Try to look at the journals of our fellow PBB members Jettie and SmallWiji, they are shorter (around 5'4") than you but they are heavier and much stronger

Also, you might want to post videos of your lifts

owel1

I was not aware that I can also post a video. I'll do soon. Anyway, you got the point sir nrg500. I've read a lot of articles that says, "if your goal is to gain mass, forget about your six packs for now." I'll check those journals sir. I really appreciate your responses. I hope that you always check and correct mistakes that I'm doing. Follow through.
Regarding my diet. I'm always full, I eat almost every two hours of intervals. Peanut butters, veggies, boiled eggs, banana, sweet potato, milk. Don't have a supplement though. Do you think I really need one? So, what should I do now? How do I start?

owel1

And it's really hard to let go and forget those abs, especially if you really worked hard for those.

BANE

owel1 wrote:

And it's really hard to let go and forget those abs, especially if you really worked hard for those.

tol, honestly on track ka na sa training eh. you know better than other people here, you know why? kasi it shows in your picture. theres all this and that blah blah pero on point kna, IMO, calories. not necessarily mawawala ung abs like zero visibilit if you spend it nman dba. you can say you eat this and that (i kno you did your research naman) pero the question is, IS IT ENOUGH? back to basics... for things to grow you need to feed it. i think dun ka medyo nahirapan. other people force feed themselves just to hit their target. you can eat eggs, chicken, tuna, rice, vegies and etc. pero ang tanong gano kadami? pwedeng busog kna pero ano ba requirements para lumaki?

owel1

Salamat sir Bane.Minsan halos busog pako eh kakain ulit ako. So I guess talagang tama naman. Siguro yung timing ng meal dahil sa oras ng work ko. Alam mo yung pagkatapos ng tanghalian ko (syempre talagang busugan yun sa rice and eggs chicken breast) tapos itutulog ko lang kasi galing ako ng work nun. Pagka galing ko ng work deretso gym tapos kain tanghalian. I guess yung timing ng mga meals diko alam. When to eat this and that. I just have the list. Can you add some foods that make me bulk sir?

Sa work 9hours once lang ako makakain ng marami. YUng sa 1 hour break. Yung first break kong 15 mins kain lang ako 2 boiled eggs, tapos lumpia tofu with kamote. O kaya kung anong available sa work. So sa tingin ko kulang ako ng supply sa 9hours na yun.

owel1

I just go to the gym 3 times a week po pala. 2 body parts a day. Tama sir Bane, di naman ganun karami ang alam ko. Nga lang I just don't usually do what doesn't work for me. O kaya should I try this or not for certain number of months or weeks. Dami ko pa di alam talaga.

To add from 10sticks of cigarette I'm down to 2 sticks na but it's still smoking. Struggle to eliminate talaga mga sir.

nrg500

owel1 wrote:

And it's really hard to let go and forget those abs, especially if you really worked hard for those.

Di ko naman sinabi na mag-dirty bulk ka at magpakabundat ka

Ang point ko lang, medyo mababawasan ang definition ng abs mo pag nag-bulk ka. Kasi mag-gain ka ng konting fat pag nag-bulk. Mid-section ang unang nag-a-accumulate ng fat mass

Sa physique progress, wag ka magdamit ng tight-fitting (pero wag naman very loose na mukhang jejemon) tapos observe kung ano comments ng mga taong di ka kilala. Usually, ibang tao ang makapagsasabi kung "malaki" ka tingnan o kung mukha ka bang nagbubuhat talaga.

Malaki magiging difference sa physique mo kung mag-gain ka ng additional 10 lbs of muscle mass

Kumain ka ng marami. Mahirap kunin ang additional calories sa protein dahil mabilis makabusog ang karne. Try increasing your carbs and fats. Mataas ang fat content ng one large avocado, malaki tulong yun sa calories. Ang problema lang sa avocado ay seasonal fruit sya. Lumamon ka na lang ng maraming boiled eggs pero kainin mo rin yung egg yolk. May 80 calories sa isang large egg

Para naman di boring sa panlasa, try mo gardenia tasty bread. Two slices ay 160 calories (33 grams of carbs + 5 grams of protein + others). Palamanan mo na lang Nutella pero nipisan mo lang

Di ka naman mawawala totally ang abs mo basta wag mo sa junk food kunin ang additional calories. Whole food is always better

badass_vinch

Kung namayat ka magka abs lang then what will be questioned is your goal. Ok, you worked hard for those, you did what you have to do but still in the process of getting those abs I'm absolutely sure that somewhere along the journey nafeel mo na ang payat mo na din. You'll be in a crossroad at kelangn mo magdecide kung proceed ka sa abs kahit you look like you dont lift OR pagisipan mo kung worth it ba isacrifice lahat ng muscle mo sa katawan magka abs lang.

So ngayon ayan ka na, gusto mo naman lumaki....

lumamon ka lang ng sobra sobra! Feeling ko gifted ka sa abs and metabolism. Madami ako kilala na ganun hindi nagstore ng fat halos katawan nila kaya "aesthetic" tignan pag lumapad. Pareparehas kayo ng itsura at features ng pagka ectomorph. pati yung abs nyo ganun din itsura. My theory is that hindi nyo talaga masyado tinetrain yung abs kasi labas naman sila mula pa pagkabata nyo so walang sense of urgency to train them hard. Well assumption ko lang yun, kasi ganun mga kilala ko. Naalala ko nga dati nung tuyong tuyo ako tinanong ako nung isa kong tropa sa gym kung bakit ukit ukit daw yung abs ko, e sya daw maliit lang abs nya kahit bugbugin nya. Hindi kasi kami parehas ng pinaggalingan kaya yung bugbugan nya e warm up ko lang. Classic ectomorph with puberty abs kasi katawan nya, ako classic case of skinny fat phaggot dati.

owel1

Thank sir nrg500 at sir vinch. Tama, dati gusto ko kahit konting muscle mass okay nako basta labas cuts or curves nila. Ngayon sa GYM, halos lagi ako sinasabihan ng instructor na ang liit ko or payat pa ako. Usually mga babae lang nakaka pansin na nagggym ako at appreciate sa katawan ko. Pero ang masakit kapag tinabi na ako sa mga mas malaki sakin na kahit wala maxadong defined muscles. Lumiliit ako at nagmumukha akong hindi nagbubuhat. Haha. Dumating sa point na parang gusto ko na lang i-accept na ganito na lang talaga katawan ko.
Pero nung nag start ako lumamon ng marami nag gain naman ako. From 129lbs nasa 135. So ibig ko sabihin mejo nawala na rin yung korte ng abs ko.
Pero sir for now talaga I don't care about my abs. Gusto ko talaga mag focus lumaki. Lalo na legs, shoulders and chest ko.

Yes nung season ng avocado lagi rin ako bumibili kasi may suki ako taga supply samin dati. Ngayon limited na yung list ng foods na meron ako which yung mga na mention ko.
Talagang payatin talaga ako. Honestly, nag try din ako magpurga. Talagan ginagawa ko lahat minsan paranoid nako na iniisip ko napakarami kong bulate na sa tiyan ko. haha.

Sa mga replies nyo sir, I'm learning talaga sobrang laking tulong ng mga posts nyo. Mag po post naman ako sa mga progress ko para makita nyo kung ano pang dapat itama mga sir. Salamat.

Big question ko rin tama ba yung routine o program na ginagawa ko? Kelangan ko bang i-try yung iba?

owel1

October 16, 2015

Flat Bench Press: 120lbs 1x10
140lbs 1x8
140lbs 1x8
Cable Crossover: 20lbs each 1x10
25lbs each 1x8
25lbs each 1x8
Biceps/Cable 70lbs 1x10
80lbs 1x8
80lbs 1x8
Hammer Curls Cable: 25lbs 10, 8, 8

Deadlift: 160lbs 1x10
180lbs 1x8
200lbs 1x5

nrg500

Kahit anong program ay mag-work basta logically structured yung program

Ang pinakaimportante ay yung diet, sleep and recovery. Pansin ko lang, wala kang gulay sa diet mo

Ganito muna ang gawin mo para di ka malito. Wag mo muna baguhin ang training mo, habang inaayos mo ang diet mo

Kasi pag nag-fail ka o nag-succeed, di mo alam kung dahil sa diet o dahil sa training kung sabay mong babaguhin

Change one variable at a time

owel1

Thanks for checking my diet. Tama sir nrg500, sa totoo lang kasi dito sa lugar ko halos wala mabiling gulay. Kaya ko ngang banggitin lahat ng meron lang dito. Ang mga madalas available dito: Pechay, kangkong, string beans, baguio beans, repolyo, sayote, potato, carrots, pipino. Madalas lanta pa kaya halos hindi ako nakakabili kasi gusto ko fresh talaga. Nakaka bili ako ng one time big time maramihan lang kapag Sunday kapag sinasara yung buong kalsada sa simbahan para mag setup yung mga tindera dun.

Kung halimbawa naman na bibili ako ng broccoli sa mall,haha, mahal kasi, di ko afford kapag aaraw-arawin ko lagas ako. One piece of fist sized eh hundred plus na. Isang nguyaan lang.

May mga alternatives ba na gulay na magandang pantapat sa broccoli. May maisu-suggest ka ba sir?

owel1

October, 17 going 18

REST!!!

EAT, EAT, and EAT.

Same meals.

-8:00pm Meal 1 which is gabi na and prepare for work: Chicken breast na ginisa sa peanut butter. Sabaw ng sinigang.
lagay ng oatmeal, milk sa tumbler para may supply habang nakaupo sa work at walang supply na pagkain.
-10:30pm 1st 15 mins. break 1 boiled egg, 2 lumpia with tofu and tauge
-2:30am 1 hour break Kain rice whatever chicken recipe that's available
-5:00am 15min break 1 cheese bar if out of stock shawarma, if wala parin lumpia nalang ulit.
-6:30am go home eat sweet potato, peanut butter, boiled egg. Do Stretching!

After this I'll make sure to look for veggies! Need veggies so bad!

nrg500

owel1 wrote:

Kung halimbawa naman na bibili ako ng broccoli sa mall,haha, mahal kasi, di ko afford kapag aaraw-arawin ko lagas ako. One piece of fist sized eh hundred plus na. Isang nguyaan lang.

May mga alternatives ba na gulay na magandang pantapat sa broccoli. May maisu-suggest ka ba sir?

WTF ngayon ang broccoli

3 to 4 months ago, nakabibili ako ng Php 160 per kg

Ngayon, ~Php 500 per kg


Super gulay ang broccoli dahil sa dami ng vitamins at minerals. Try mo sa North Park, Php 138 lang ang steamed broccoli nila, yung serving size ay halos isang broccoli head

Kung di talaga kaya, ginisang monggo at pakbet. Kung suportado ng nanay mo o ng asawa mo ang pagbubuhat mo, paluto ka na lang ng pagkain. Mahal ang lutong pagkain sa labas

Focus ka muna on gaining muscle mass. Mas macho tingnan ang big traps + wide lats + flat tummy (but no six pack) kaysa six-pack abs + small overall body. Pag malaki ang traps mo at malapad ang lats mo, halata yan kahit di tight fitting ang damit mo. Iba ang bagsak ng damit sa makapal na traps

owel1

Oo. grabe nga eh. Sa Baguio mura pa siguro. Try ko dito North Park sa Clark, Pampanga sir.

Okay nako sa diet ngayon sir, thanks sa tips. Suportado naman ni misis ang diet ko at pagbobodybuilding ko. Pero going back sa program ko. 2 types of exercise per body part lang ako. Tapos M,W,F. Okay lang ba yun sa nag papa bulk? Dati 5 times a week ako nag g gym binawasan ko para mahaba recovery ng muscle ko. Nag re-research din naman ako syempre. But I wanna hear your opinion or suggestion.

owel1

Oct. 19, 2015

Shoulders:
Dumbbell Overhead Press: 50lbs each 10, 8, 8 dropped set 5-6
Dumbbell Upright: 30lbs 10, 8, 8, dropped set 5-6

Back:
Lat Pulldown: 130lbs 10, 8, 8
Dumbbell Row: 50lbs 10, 8, 8

Squat: 110lbs 15,15,15

owel1

Oct. 21, 2015

Squat:
120lbs 1x12
140lbs 1x10
160lbs 1x6

Box Squat:
180lbs 2x6

Leg Extention:
80lbs 1x10
85lbs 1x8
90lbs 1x6

Standing Calves Raise:
50lbs 3x12
Machine Calves Raise:
120lbs 1x8
150lbs 2x6

Pump Chest, Bi's, Tri's in preparation for Friday.

owel1

Oct., 23, 2015

Dumbbell Chest Press:
50lbs each 10, 8, 8, 6
Reverse Machine Chest Press:
140lbs 1x8
150lbs 2x6

Triceps Cable Push Down:
70lbs 1x10
80lbs 1x8
90lbs 1x6
Dumbbell Extension:
50lbs 1x10
60lbs 2x8
Biceps Dumbbell Curls:
30lbs 2x8
Dropped Set 25lbs 2x5-6
Hammer Curls:
25lbs 3x8

Deadlift:
120lbs 2x8
180lbs 2x6

owel1

Oct, 26, 2015

Shoulders:
Military front press: 90lbs 2x10
100lbs 2x6 (no rest to dropped set of 70lbs)
70lbs 1x5
Dumbbell Lateral Raise: 20lbs 1x10
25lbs 2x8
Back:
Wide Grip Lat Pulldown: 130lbs 1x10
140lbs 2x8
Sitting Cable Rows: 130lbs 2x8
140 1x6
Squat:
140lbs 3x10