Dear Charo

osbosb Posts: 116
in Personal Journals
Makagawa nga din ng journal. Hehe.

Nagstart po ako magworkout 3 months ago (mid July). Starting weigth ko before ako magwork out is nasa 86-87 kgs. Currently, nasa 78.5 kgs na ako ngayon. Usual workout ko is:

Monday - Back
Wednesday - Chest
Friday - Whole body
Sunday - Legs + Abs + any matripan kong gawin na workout.

Simulan ko sa monday maglagay ng mga exercises na ginagawa ko. Hanapin ko pa mga names nung mga exercise haha. Need ko din kasi ng suggestions sa workout ko. Feeling ko kasi redundant yung iba kong ginagawa or overkill na. Anyways, good luck sa mga members dito sa site. Salamat po sa mga inspiring at educational na journals nyo. God bless. :smile:
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Comments

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308
    welcome....
  • osbosb Posts: 116
    Back

    8:15pm to 10:00pm

    5mins - warm up

    Wide grip lat pulldown - 130lbs - 10×3, 8×2
    Close grip reverse pulldown - 130lbs - 10×5
    Cable seated row - 130lbs - 10x3, 8x2
    Cable straight arm push down - 50lbs - 6x3, 40lbs - 8x2
    Dumbbell bent over row - 40lbs each - 10x5
    Dumbell One arm row - 40lbs - 10x5
    Standing dumbbell bicep curl - 20lbs - 10,8,8

    20 mins cardio
    5 mins stretching

    Done
  • osbosb Posts: 116
    Post workout meal/Dinner

    1 scoop whey protein
    1 cup rice + shrimp

    Solved!

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  • pandoypandoy Posts: 596

    ako nga din gagawa na ng journal hahaha. tagal ko na dito wala padin.lol. welcome sir.

  • osbosb Posts: 116
    pandoy wrote: »
    ako nga din gagawa na ng journal hahaha. tagal ko na dito wala padin.lol. welcome sir.

    Gawa na din sir! Hehe.
  • osbosb Posts: 116
    edited October 2016
    Wednesday October 12, 2016

    Chest - 8:30 - 10pm

    5mins warm up
    Incline dumbbell press - 30lbs - 15x1, 45lbs - 8x2, 50lbs - 5x2
    Flat dumbbell press - 30lbs - 12x1, 45lbs - 8x2, 50lbs - 5x2
    Decline dumbbell press - 30lbs - 15x1, 40lbs - 8,7,6 (napagod na ako dito haha)
    Decline dumbbell fly - 20lbs - 8x3
    Flat dumbbell fly - 20lbs - 8x3
    Incline dumbbell fly - 20lbs - 12x3

    Sumasakit talaga left shoulder ko sa flyes :(. Lalo na sa decline at flat. Parang naiipit yung laman sa shoulders ko. Need ko na bang itigil muna ang flyes? Focus muna ako sa press? Suggest naman po mga masters. :)

    10mins cardio
    5mins stretching

    Done.



    Post workout meal/Dinner
    1 scoop whey
    2 hard boiled eggs
    0.5 cup beef giniling with carrots, potatoes and peas
    1 medium apple
    Post edited by osb on
  • t4g4yt4g4y Posts: 1,944
    osb wrote: »
    Wednesday October 12, 2016

    Sumasakit talaga left shoulder ko sa flyes :(. Lalo na sa decline at flat. Parang naiipit yung laman sa shoulders ko. Need ko na bang itigil muna ang flyes? Focus muna ako sa press? Suggest naman po mga masters. :)

    Ako rin sir dati medyo hirap sa flys dahil damay ang shoulder kaya sa cable machine ko dinadaan ang o di kaya mas lower na weight ng db ginagamit ko.

    Check nyo ang link sir baka maka tulong. Good luck.

    http://forum.bodybuilding.com/showthread.php?t=148807413
  • rjsuperset23rjsuperset23 Posts: 111

    check form sir. ako dati neglected ko ang excercise na yan kasi parang mali form ko. pero masarap talaga siya sa upper chest without flyes i i feel incomplete talaga chest day haha

  • osbosb Posts: 116
    t4g4y wrote: »
    osb wrote: »
    Wednesday October 12, 2016

    Sumasakit talaga left shoulder ko sa flyes :(. Lalo na sa decline at flat. Parang naiipit yung laman sa shoulders ko. Need ko na bang itigil muna ang flyes? Focus muna ako sa press? Suggest naman po mga masters. :)

    Ako rin sir dati medyo hirap sa flys dahil damay ang shoulder kaya sa cable machine ko dinadaan ang o di kaya mas lower na weight ng db ginagamit ko.

    Check nyo ang link sir baka maka tulong. Good luck.

    http://forum.bodybuilding.com/showthread.php?t=148807413


    Oo nga sir eh. Mukang shoulder killer ang db flys eh haha. Salamat sa link sir. Try ko mag cable fly sa friday tas check ko if may pain pa din akong mararamdaman. Nabasa ko din sa thread na binigay mo sir na db incline fly lang daw ginagawa nya. Siguro ito lang muna gagawin ko every chest day ko. Thanks again sir. :)
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308
    rjsuperset23 wrote: »
    check form sir. ako dati neglected ko ang excercise na yan kasi parang mali form ko. pero masarap talaga siya sa upper chest without flyes i i feel incomplete talaga chest day haha

    just start at a lighter weight no less than 15reps so youll get the hang of it, flyes are not intended to be heavy, what youre looking for is the pump...
  • osbosb Posts: 116
    rjsuperset23 wrote: »
    check form sir. ako dati neglected ko ang excercise na yan kasi parang mali form ko. pero masarap talaga siya sa upper chest without flyes i i feel incomplete talaga chest day haha

    Alam ko tama naman yung form ko sir pero sige icheck ko ulit (youtube time hehe!). Oo nga sir eh sarap ng feeling mag flyes. Ka adik e haha.
  • osbosb Posts: 116
    TRoll_W_a_Heart wrote: »
    rjsuperset23 wrote: »
    check form sir. ako dati neglected ko ang excercise na yan kasi parang mali form ko. pero masarap talaga siya sa upper chest without flyes i i feel incomplete talaga chest day haha

    just start at a lighter weight no less than 15reps so youll get the hang of it, flyes are not intended to be heavy, what youre looking for is the pump...

    Ahh ganun pala yun. Sige sir. I'll try to lower the weight tas itarget ko yung 15+ reps and see how it goes. Thank you sir @TRoll_W_a_Heart .
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308
    basta form is the priority, weight is an afterthought
  • osbosb Posts: 116
    Ok sir @TRoll_W_a_Heart . I'll keep that in mind :). Nabasa ko din dati sabi quality over quantity.
  • osbosb Posts: 116
    May nakapagtry na po ba neto? 160 pesos daw per liter.

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  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308

    @osb said:
    May nakapagtry na po ba neto? 160 pesos daw per liter.

    n

    link pls...

  • t4g4yt4g4y Posts: 1,944

    @osb said:
    May nakapagtry na po ba neto? 160 pesos daw per liter.

    nakita ko sa youtube video pero carton ang packaging. Saan ka nakakabili nito sir? eto ang hinahanap ko sa grocery store wala naman haha

  • osbosb Posts: 116
    Sir @TRoll_W_a_Heart , sir @t4g4y , sa fb ko lang nakita haha. Marami din silang mga products/supplements.

    Site: http://supplementhub.com.ph
    Fb: https://www.facebook.com/SupplementHub/

    Freeshipping within metromanila at may cash on delivery option din sila hehe.

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  • osbosb Posts: 116
    Sharing about rep tempo:

    http://www.musclemonsters.com/2015/10/ep8.html
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308

    ok yan, pero i rather have the yolk for taste...and the vitamins

  • t4g4yt4g4y Posts: 1,944

    i second :P

  • osbosb Posts: 116
    Friday October 14, 2016

    Whole body 9:30 - 11pm

    SM squat - 80lbs - 12, 110lbs - 8, 120lbs - 8, 140lbs - 5x2
    Deadlift - 140lbs - 12, 180lbs - 8, 200lbs - 6
    Bench press - 80lbs - 8, 100lbs - 8x2, 110 - 5
    Seated leg press - 190lbs - 15, 220lbs - 8x2
    Tbar row - 80lbs - 15, 100lbs - 8, 12
    Cable fly (high) - 30lbs each - 10, 8, 8
    Pull ups BW - 3 ( I kenat bes haha)

    Time.
  • osbosb Posts: 116
    Hirap akong ibalance yung bar pag nagbbench press ako. Minsan nauuna yung right arm ko kaya mas maatas sya haha. Kahit sobrang light lang nung plate. Puro dumbbells at machine press lang kasi ako dati eh. Masasanay din siguro ako..
  • osbosb Posts: 116
    Nagkayayaang mag s&r kahapon. Habang chocolates at junk food binili mga kasama ko. Supplement naman sa akin hehe.

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  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308

    good buy:)...-bout the omega 3.. you can also get that from eggs:)

  • osbosb Posts: 116
    Noted sir @TRoll_W_a_Heart :). Yung pambili ko sana ng sapatos napunta dito hahaha. Anyways, invest muna sa katawan tsaka na sa porma hehehe. :)
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308
    edited October 2016

    @osb said:
    Noted sir TRoll_W_a_Heart :). Yung pambili ko sana ng sapatos napunta dito hahaha. Anyways, invest muna sa katawan tsaka na sa porma hehehe. :)

    anong shoes?

    heads up...

    Post edited by TRoll_W_a_Heart on
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308

    !!!!!!:)..

  • osbosb Posts: 116
    TRoll_W_a_Heart wrote: »
    !!!!!!:)..

    Nice ayos to ah. Nagpunta kayo sir? :)
  • osbosb Posts: 116
    Sunday October 16, 2016

    Muntik na akong tamarin mag wo dahil sa weather haha. Buti napilit ang sarili.

    Whole body 5:00 - 6:45pm

    5mins warm up

    Lunges with dbs 30lbs each - 15x3
    Decline situps - 10,8,8 (hina ko talaga dito)
    Leg extension - 130lbs - 12x3
    Leg curl - 60lbs - 12, 70lbs -12×2
    Db side bend - 45lbs - 15x3
    BW calf raise - 50x3
    Standing db press - 45lbs each - 8,7,6,6
    Machine shoulder press - 90lbs - 10, 110lbs - 8x3

    5mins stretching.

    Done.

    Post workout meal/dinner
    1 scoop whey
    1 cup of rice
    2 hard boiled eggs
    2 tomatoes
    Quarter roasted chicken breast w/ wings
    Vit c.
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