My Road to a Healthy Lifestyle
cheesmack
Posts: 317
Starting this journal to keep track on my diet and work out. Seeking your opinions as well.
Thanks!
Thanks!
Comments
Shoulders and Biceps
Side Lateral Raise 12x3 10Kg
Front Lateral Raise 12x3 10Kg
Seated DB Shoulder Press 12 reps 15/15/20Kg
Bent Over Lateral Raise 12x3 10Kg
Standing DB Bicep Curls 12 reps 15/20/20
Standing Hammer Bicep Curls 12 reps 15/20/20
+20 Min Cardio
Food after workout: Milk, 3egg whites, lettuce, tomato and steamed chicken breast.
*Wasn't able to vary the weights. Dami tao sa gym, yung iba nagcocollect ng weights at di binabalik.
Chest and Triceps
Bench Press via Smith Machine 40/50/60 x8
DB Incline 10/10/12.5 x12
DB Flyes 7.5 12x3
DB Press 10/12.5/12.5 12x3
Incline Machine 12x3
Standing triceps extension 7.5/7.5/10 x12
Cable pull down 3x12
+20 Min Cardio
Food after workout: Milk, 3egg whites, lettuce, tomato and daing na bangus.
Leg Day
Smith Machine Squats 20/22.5/25 x5
Front DB Squats 10/12.5/15 x8
Leg Lunges 10/12.5/15 x8
Seated Leg Curls
Lying Leg Curls
+20 Min Cardio
Food after workout: Milk, 1 Whole Egg, 1 Egg White, lettuce, tomato and corned tuna
PS:
Kinda confused on how Smith Machine Squats should correctly be done. Been seeing many versions online.
Chest and Triceps
Machine Incline Press
Machine Bench Press
DB Incline 10/12.5/15 x12
DB Flyes 7.5 12x3
DB Press 10/12.5/15 12x3
Standing triceps extension 7.5/10/12.5 x12
Triceps Kickback 7.5/7.5/10 x16
No Cardio
Food after workout: 3egg whites, lettuce, tomato and steamed chicken.
Shoulders and Biceps
Side Lateral Raise 12x3 10
Front Lateral Raise 12x3 10
Seated DB Shoulder Press 12 reps 10/12.5/15
Seated delt row elbows out 12x3 12.5
Standing DB Bicep Curls 12x3 15
Standing Hammer Bicep Curls 12x3 7.5
Shoulder Shrugs via Smith Machine 20/22.5/25
No Cardio
Food after workout: 3egg whites, lettuce, and steamed chicken breast.
Leg Day
Front DB Squats 10/12.5/15 x8
Leg Lunges 10/12.5/15 x8
Seated Leg Curls
Lying Leg Curls
+20 Min Cardio
Food after workout: Milk, 4 Egg Whites, Chicken Tinola.
PS: Wasn't able to do Smith Machine Squats dahil may nanirahan na sa Smith Machine.
Chest and Triceps
Machine Incline Press
Machine Bench Press
DB Incline 10/12.5/15 x12
DB Flyes 7.5 12x3
DB Press 10/12.5/15 12x3
Standing triceps extension 7.5/10/12.5 x12
Triceps Kickback 7.5/7.5/10 x16
No Cardio
Food after workout: 3egg whites, lettuce, tomato and steamed chicken.
Chest and Triceps
Db incline 12.5/12.5/15/15/15 12/12/10/10/8
Db press 12.5/12.5/12.5/12.5/15 12/12/12/12/10
DB Flyes 7.5 12x3
Machine incline press
Machine press
Sobrang hina ko na pagdating sa machine incline at bench press. Medyo nakakaramdam na rin ako ng sakit sa balikat at siko.
Standing triceps extension 15/15/15 x12
Triceps Kickback 7.5/10/10 x12
Cable pull down
No Cardio
Food after workout: 5 whites, lettuce, tomato and steamed chicken.
Shoulders and Biceps
Side Lateral Raise 12x3 5
Front Lateral Raise 12x3 5
Seated DB Shoulder Press 12,12,8,6,6 reps 10/12.5/15
Seated delt row elbows out 12/12/12 10/12.5/12.5
Standing DB Bicep Curls 12x3 10
Standing Hammer Bicep Curls 12x3 10
Shoulder Shrugs via Smith Machine 20/22.5/25
Deadlifts
No Cardio
Food after workout: 5 egg whites, lettuce, and steamed chicken breast.
Di ko alam pero parang ang hina ko this routine. Iniisip ko dahil baka di pa ako gaano nakakarecover nung nagchest/tri 2 dats ago or gutom ako nung nagbubuhat.
Bawi ako on next shoulder day.
Sorry bro, naconfuse ako. Carbs ba o calories ang kulang? Iniisip ko kasi dinner na kaya light na lang din kinakain ko. Prior to workout naman, may rice and bread ako for breakfast and lunch. Kulang kaya yung carbs intake ko? Di na kasi ako comfortable sa belly area ko kaya nagbawas talaga ako ng carbs, specifically rice.
Thanks sa inputs bro. Really need everyone's help on this.
I agree bro, ako I work out at night, and the biggest meal of my day is my post wo , around 60-70% of my calorie intake, around 50% of which is carbohydrates
Thanks bros. will keep that in mind. My post WO meal usually consists of lettuce, tomato, eggs and chicken breast. Okay ba ipartner ang kamote dito? Or sabayan ko ng wheat bread? Mukha kasing di bagay kung rice. Hehe.
Sa morning at lunch kasi canteen ang nagpeprepare ng pagkain ko so wala akong choice masyado. Kaya talagang sa dinner lang ako nagkakachance magprepare ng pagkain.
Haha! Yun nga kasi. Dinner time. My mindset is dinner na naman so di kailangan ng as in heavy meal. I usually finish at 10pm from 8-8:30pm start. Plus the fact na i ate anything during the day. I tried to be as picky as possible. Meaning less oil/fat and lagi with vegetables yung kinakain ko.
You can be picky but flexible at the same time. Nothing wrong with those food, sexy nga diba kasi that's what you'll see in fitness and health magazines. I just find lettuce too expensive. Sexy lang tignan pero minimal benefit. Magkangkong ka nalang hehe
Actually I will recommend pa nga bro na iadd mo yung Kamote, para may starchy carbs ka naman after WO. Sa experience ko mas maganda sleep and recovery with starchy carbs after WO, it could be because glycogen refill is faster.
Thanks, bros for the advice. Will modify my diet and check the results after.
Chest and Biceps
DB Incline 12.5/12.5/15/1515 x12/15/15/12/12
DB Flyes 7.5 12x3
DB Press 12.5/12.5/12.5/15/15 12/12/12/10/10
Incline Machine 12x3
BP Machine 12x3
Biceps Curls 7.5/10/10 x16/18/20
Hammer Curls 7.5/10/10 x16/18/20
Squats 50kg - isiningit ko lang. Minsan lang malibre ang squat rack sa gym.
Cardio 30mins
May significance ba ang pagkakasunod sunod ng exercise? Hmm...
Chest
DB Incline 15, 12x3
DB Flyes 7.5, 12x3
DB Press 15, 12x3
Incline Machine 12x3
BP Machine 12x3
Squats 20kg - isiningit ko lang. Minsan lang malibre ang squat rack sa gym.
For some reasons, may sumasakit ngayon sa back shoulder area ko. Not sure kung mali ba ang porma ko o dahil ni-straight ko yung 15.
san gym yan?! makapunta nga!
Hehe. Sa condo bro. All around ang gamit ng squat rack kaya kapag may chance sinisingit ko magsquats at DLs.
Leg day (libre ang squat rack, yey!)
Squats - 20, 30, 35, 37.5 - 12 reps each
Lunges - 7.5, 10, 12.5 each hand - 8 reps each
Leg curls
Leg extensions
Standing Calf raise
Then singit lang ng bicep curls at kaunting push ups.
Post WO meal - 1 whole egg, 5 egg whites, chicken breast, tomato, potato
Chest and Biceps
DB Incline 15, 12x4
Incline DB Flyes 10, 12x3
DB Press 15, 12x4
Incline Machine 12x3
BP Machine 12x3
Seated incline bicep curls 10, 12x3
Hammer Curls 10, 12x3
Standing Bicep Curls 12.5, 12x3
Back and Triceps
Wide Grip Lateral Pull Down
Close Grip Underhand Pull Down
One Arm Dumbell Row
Seated Cable Row
Tricep Kickbacks
Cardio 20 Mins
Post WO Meal: 3 EggWhites, Corned Beef, Fried Omelet, White Rice.
Need to establish my back program. Anyone can share theirs?
Seated incline bicep curls 10, 12x3
Hammer Curls 10, 12x3
Standing Bicep Curls 12.5, 12x3
Back and chest
Wide Grip Lateral Pull Down
Close Grip Underhand Pull Down
One Arm Dumbell Row
Seated Cable Row
Smith Machine Incline 10, 12.5, 14, 15 - 12 reps each
Smith Machine BP 10, 12.5, 14, 15 - 12 reps each
DB Incline 10, 12x3
Incline DB Flyes 7.5, 12x3
DB Press 10, 12x3
Sobrang hina ko nung DB Excercise kaya ang gaan lang nung nabuhat ko.