newbie journal
neophyte02
Posts: 35
[align=justify]while im resting.. here goes..[/align]
[align=justify]im a newbie in this journey to overcome myself. starting this day forth i will never be the same ectomorph again.[/align]
[align=justify]around 8pm earlier i found this gym.. its has decent equipments bought from those high end commercial gyms that had closed.[/align]
[align=justify]i just followed the coach on what i would do. unfortunately i'm a bit concerned because he did not corrected me earlier if im doing a wrong form. i could not say that im doing it correctly though. then again its my first time so maybe he is lax with what im doing as long as im not doing something that could injure myself. i hope so.[/align]
[align=justify]im starting this journal to remind myself with your help guys that i need to go on with this transformation. im always reading the other threads but now i started it all :yahoo: looking forward for a positive result when i update this journal later on.[/align]
[align=justify]i dont know what exercise i did but its focus on chest biceps and abs.[/align]
[align=justify]feel free to comment or suggest.. i know there's a lot but im giving this gym and trainer a chance.[/align]
[align=justify]im a newbie in this journey to overcome myself. starting this day forth i will never be the same ectomorph again.[/align]
[align=justify]around 8pm earlier i found this gym.. its has decent equipments bought from those high end commercial gyms that had closed.[/align]
[align=justify]i just followed the coach on what i would do. unfortunately i'm a bit concerned because he did not corrected me earlier if im doing a wrong form. i could not say that im doing it correctly though. then again its my first time so maybe he is lax with what im doing as long as im not doing something that could injure myself. i hope so.[/align]
[align=justify]im starting this journal to remind myself with your help guys that i need to go on with this transformation. im always reading the other threads but now i started it all :yahoo: looking forward for a positive result when i update this journal later on.[/align]
[align=justify]i dont know what exercise i did but its focus on chest biceps and abs.[/align]
[align=justify]feel free to comment or suggest.. i know there's a lot but im giving this gym and trainer a chance.[/align]
Comments
[size=small]§[size=x-small] [/size][/size][size=small][font=ProximaNova, serif]4 sets[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif]Barbell squats[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif](4-10 reps)[/font][/size]
[size=small]§[size=x-small] [/size][/size][size=small][font=ProximaNova, serif]3 sets[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif]Leg press[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif](6-12 reps)[/font][/size]
[size=small]§[size=x-small] [/size][/size][size=small][font=ProximaNova, serif]3 sets[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif]Hack squats[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif](6-12 reps)[/font][/size]
[size=small]§[size=x-small] [/size][/size][size=small][font=ProximaNova, serif]2 sets[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif]Leg extensions[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif](8-15 reps)[/font][/size]
[size=small]§[size=x-small] [/size][/size][size=small][font=ProximaNova, serif]4 sets[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif]Straight leg deadlifts[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif](5-10 reps)[/font][/size]
[size=small]§[size=x-small] [/size][/size][size=small][font=ProximaNova, serif]3 sets[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif]Hamstring curls[/font][/size][size=small][font=ProximaNova, serif] [/font][/size][size=small][font=ProximaNova, serif](6-12 reps)[/font][/size]
Squats ang wag na wag mo alisin sa routine mo...malaki maitutulong sayo nyan, may iba ring types ng squats na magagandang gawin pag leg day mo kagaya ng front squat, zercher squat, box squat, goblet squat etc.
sa bicep mo naman i-stretch mo lang kahit masakit hehehe tsaka igalaw galaw mo lang
Paborito kong ginagawa 'to. Sarap!
don't forget yung proper form :biggrin: deep squat pinaka the best :biggrin:
yup proper form...yung deep squat ayus talaga yun, pero depende parin sa mobility kung kaya naman...why not
done bench press, leg press, triceps, and the difficult deadlift
i think i did not do much with the other exercises though.. its my first time to do the bench press and i think i suck with the proper form but then ill try to do better next time. still in the learning curve.
then comes this deadlift.. i started out low weight and i really had a hard time getting into the proper form. thus, ill try to practice first the proper form including the breathing before hitting the gym again.
now.. my trapezius muscle sore and lower back sores and hamstrings sores.. sana magandang indikasyon to na na workout ko yung mga nasabing muscle groups.
tanong lang... do you suggest i incorporate other exercises besides sl 5x5 im into muscle building + strength.. this is my 3rd day at the gym and im motivated to be fit like you thanks
depend sa individual strength ng lifter yan bro. may article si boss Sasquatch regarding kung paano mo i-measure yung impact ng lifting mo. I'll look for it. pero for the mean time. start from the bottom muna bro. since 5x5 yan, dapat kada set progressive ang dagdag ng weight. hopefully may 2.5lbs na plates sa gym. think of it sample lang ah: kung mag start ka sa bench ng 10lbs tapos i run mo yung program mo for 3 months, at the end of three months aound 160lbs na binubuhat mo. That is just adding 5lbs per set per week. (actually hindi ako sure sa math ko, pero you get the drift..)
kung nag stastart ka palang, walang "tama" na weight, youll feel it, you have to feel it. dapat its challenging enough. pinaka magandang simula pick a weight na kaya mo for like 20 reps or plus then start from there, trial and error lang. once na ilift mo yun, mararamdaman mo naman kung "ay magaan masyado to" or "ay mabigat to" kagandahan nung sl 5x5 kahit mag simula ka sa magaan (for you) e and end result, bibigat at bibigat padin ung bubuhatin mo kasi mayat maya ka nag dadagdag ng bigat.
preach
hahaha hindi naman :biggrin:
totoo un. daming broscience sa panahon ngayon
done chest, bicep workout... what do you recommend for deltoid muscle workout?
pag pasok ko kanina sa gym para na alangan ako sa stares hahah wala pa naman ako kakilala sa gym.. parang yun siguro yung feeling na napaka akward kaya yung ibang ectomorph nahihiya.. pero sympre i still go on with what i planned to do kahit naghahabol ako ng oras kasi my pasok ako after 1 hour.. i realized na mas ok na maaga pala kasi my mga gym goers na sobrang tagal sa bench press and etc. yung tipong tumatambay pa. so instead ill try to find alternative exercises kung gahol sa oras.
feeling ko bitin yung workout ko kagabi pero atleast nagawan ko pa ng paraan na makaworkout. ill post later on the details about my exercises. for know parang im doing trial and error. maganda sana if my katropa sa gym na kasabay mong mag workout para makita nya rin if you're still on the proper form while doing the exercises