Skinny Faaaat

Reynald0027Reynald0027 Posts: 71
in Personal Journals

Okayyy, nkapag decide na ako gumawa ng journal para ma track ko yung workout ko. Lagi ko kasing nakakalimutan kung ano ba yung workout ko nung mga nakaraang araw e hahaha.

Almost 4 months na din ako nung nag simula mag gym. July 18 to be exact. Nung first month ko I do split workout routines. Wala pa kasi akong masyadong alam nu'n kaya halos lahat ng workout ginagawa ko lalo na sa chest hahaha. So I start reading and learn the proper workout routine here in this forum.

I'm 20 yrs old, 5'4 and weighs about 53kg when I start lifting. I go to gym 3-4x a week.

Ito po yung program ko:

Chest & Tricep (1:15-1:30 hrs duration)
Shoulder & Traps(1:15-1:20 hrs duration)
Back & Bicep (1:15-1:30 hrs duration)

Nag cocompound exercise po ako every session. Like squats(During shoulder & traps), deadlift(back&bicep) and bench press during chest days ko. Any suggestions po for my workout routine? Salamat in advance :)

«13

Comments

  • Reynald0027Reynald0027 Posts: 71

    This is my pictures before(53kg) and after 3 months of working out

    It will serve as my motivation para ipa-alala na mag sumikap ako para di na ako bumalik sa dating katawan ko hahaha.

  • rjsuperset23rjsuperset23 Posts: 111
    edited November 2016

    this goes to show matira matibay kasi hindi ganyan kadali ang gains kahit pa noob gains sinasabi nila. pano nalang kaya yung nag paplateau na at yung many years na nag lilift. btw we are on the same baby months bro! keep em coming nice gains!!! :smiley:

    nag cricringe din ako pag may naririnig ako 1month lang daw mag gym ganda na daw katawan haha

    Post edited by rjsuperset23 on
  • t4g4yt4g4y Posts: 1,944
    rjsuperset23 wrote: »

    nag cricringe din ako pag may naririnig ako 1month lang daw mag gym ganda na daw katawan haha

    Sino yun? Si sangoku? Hahahaha
  • osbosb Posts: 116
    Walang legs sir? :)
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308

    welcome.....

  • Reynald0027Reynald0027 Posts: 71

    November 10

    Shoulder & Traps:

    Squat 5x5

    Military press 5x5
    Side Lateral Raise 3x12
    Dumbbell Shoulder Press 3x12
    Barbell Shrugs 3x12
    Upright Barbell Row 3x12
    Abs exercises

  • Reynald0027Reynald0027 Posts: 71

    H> @osb said:

    Walang legs sir? :)

    Hahaha. Mag hahanap po ako.

  • Reynald0027Reynald0027 Posts: 71

    @TRoll_W_a_Heart said:
    welcome.....

    Thank you po sir :)

  • Reynald0027Reynald0027 Posts: 71

    @rjsuperset23 said:
    this goes to show matira matibay kasi hindi ganyan kadali ang gains kahit pa noob gains sinasabi nila. pano nalang kaya yung nag paplateau na at yung many years na nag lilift. btw we are on the same baby months bro! keep em coming nice gains!!! :smiley:

    nag cricringe din ako pag may naririnig ako 1month lang daw mag gym ganda na daw katawan haha

    Thank you po :)

  • osbosb Posts: 116
    Reynald0027 wrote: »
    H> @osb said:

    Walang legs sir? :)



    Hahaha. Mag hahanap po ako.

    Hehe oks. Good luck sir. Nga pala idownload mo to oh. Anjan na mga exercises per body part. Hehe

    5gHfFAS.jpg
  • Reynald0027Reynald0027 Posts: 71
    edited November 2016

    @osb said:
    Reynald0027;145954" said:

    H> osb said:

    Walang legs sir? :)

    Hahaha. Mag hahanap po ako.

    Hehe oks. Good luck sir. Nga pala idownload mo to oh. Anjan na mga exercises per body part. Hehe

    Yun! Thank you sir. Maliit kasi ang calves ko. Hindi ko sure kung tinatamaan ba yun ng squat. Kaya magiging useful ito :)

    Post edited by Reynald0027 on
  • pandoypandoy Posts: 596

    @osb said:
    Reynald0027;145954" said:

    H> osb said:

    Walang legs sir? :)

    Hahaha. Mag hahanap po ako.

    Hehe oks. Good luck sir. Nga pala idownload mo to oh. Anjan na mga exercises per body part. Hehe

    astig to ah. madownload nga. hehehe

  • Reynald0027Reynald0027 Posts: 71

    @pandoy said:

    Kumpleto haha. Dami pala pwede ko magawang exercise sa calves. I will apply it tomorrow.

  • pandoypandoy Posts: 596

    @Reynald0027 said:
    Kumpleto haha. Dami pala pwede ko magawang exercise sa calves. I will apply it tomorrow.

    welcome pala sir, tsaka good luck. :)

  • Reynald0027Reynald0027 Posts: 71

    @pandoy said:
    welcome pala sir, tsaka good luck. :)

    Thank you sir :)

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308

    @Reynald0027 said:
    Yun! Thank you sir. Maliit kasi ang calves ko. Hindi ko sure kung tinatamaan ba yun ng squat. Kaya magiging useful ito :)

    i too have small calves, genetics

  • Reynald0027Reynald0027 Posts: 71

    @TRoll_W_a_Heart said:

    Pero at least po medyo proportioned siya. Anyways laki nyo po talaga sir troll. :O

  • Reynald0027Reynald0027 Posts: 71

    November 11

    Back & Bicep:

    Deadlift 5x5

    Pull ups 5x5(Nagulat ako nakaya ko na mag pull ups haha)
    Dumbbell Arm Row 3x12
    T-Bar Row 3x12
    Lat Pulldown 3x12

    Ez Bar Curl 4x8
    Hammer Curls 3x12
    Bicep Curls 3x12

  • Reynald0027Reynald0027 Posts: 71

    I'm on my first week of 2kcals low carb high protein diet.(115g-180g protein,118g-188g carbs,76g-95g fat) So far so good, di naman affected yung lakas ko at feeling ko rin di na ako bloated every time.

  • Reynald0027Reynald0027 Posts: 71
    edited November 2016

    @osb said:
    Walang legs sir? :)

    Ito po yung full body. Wahh liit talaga ng calves ko :(
    Sorry po wala ako makitang before picture na kita ang legs haha. But will post soon kapag may improvement na.

    Post edited by Reynald0027 on
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308
    Reynald0027 wrote: »
    @TRoll_W_a_Heart said:



    Pero at least po medyo proportioned siya. Anyways laki nyo po talaga sir troll. :O

    mid life crisis tawag dyan:) basta di ako malaki tingnan pag naka tshirt

  • t4g4yt4g4y Posts: 1,944
    Ayus ang body structure. . Eto yung tipong pwede mo pag laroan katawan mo mapa bulk or lean. nice! Keep going sir!
  • Reynald0027Reynald0027 Posts: 71
    t4g4y wrote: »
    Ayus ang body structure. . Eto yung tipong pwede mo pag laroan katawan mo mapa bulk or lean. nice! Keep going sir!

    Thank you sir :) Pero sa ngayon gusto ko maging lean. Di ma mag kakasya pants ko eh
  • Reynald0027Reynald0027 Posts: 71

    November 13

    Chest & Tricep

    Semi Inclined Bench Press 5x5
    Inclined Dumbbell Press 3x10
    Dumbbell Press 4x8
    Dumbbell Pullover 3x12

    Cable Triceps Pulldown 3x12
    Dumbbell Standing Press Extension 3x12
    Tricep Dips 3x12

  • Reynald0027Reynald0027 Posts: 71

    November 15

    Leg & Shoulder

    Squat 5x5
    Overhead Press 3x12
    Side Lateral Raise 3x12
    Front Lateral Raise 3x12
    Barbell Shrugs 3x12

    Leg Press 3x12
    Calf Press 3x12
    Calf Raise 3x12

    Duration 1:15 hrs

  • Reynald0027Reynald0027 Posts: 71

    November 16

    Back & Bicep

    Deadlift 5x5
    Pull Ups 5x5
    Dumbbell Row 3x12
    Lat Pulldown 3x12
    Bent Over Barbell Row 3x12
    Cable Row 3x12

    Bicep Curl 3x10
    Hammer Curl 3x12
    Dumbbell Curl 3x12

    Duration 90mins(Dami kasing tao kanina)

  • Reynald0027Reynald0027 Posts: 71

    November 17

    Chest & Tricep

    Bench Press 5x5
    Inclined Dumbbell Press 3x12
    Dumbbell Press 4x10
    Straight Arm Pullover 3x12
    Machine Fly 3x12

    Weighted Bench Dips 3x12
    Tricep Pushdown 3x12
    Reverse Tricep Pushdown 3x12

    Duration 80mins

  • Reynald0027Reynald0027 Posts: 71

    November 20

    Shoulder & Legs

    Squat 5x5
    Back Overhead Press 3x12
    Front Overhead Press 3x10
    Front Lateral Raise 3x12
    Side Lateral Raise 3x12

    Leg Press 3x15
    Seated Leg Extension 3x12
    Calf Press 3x12
    Standing Calf Raise 3x12

    Duration 75 mins

  • Reynald0027Reynald0027 Posts: 71

    November 21

    Back & Bicep

    Deadlift 5x5
    Pull Ups 5x5
    Dumbbell Rows 3x12
    Bent Over Barbell Rows 3x12
    Lat Pull Down 3x12
    Seated Cable Rows 3x12

    Barbell Curls 3x10
    Hammer Curls 3x12
    Dumbbell Curls 3x12

    Duration 90mins

  • Reynald0027Reynald0027 Posts: 71
    edited November 2016

    Having difficulties in sleeping. Hays inubo at sinipon lugod ako ewan ko kung bakit pero biglang sumakit lalmunan ko nung di ako makatulog :/ Kinabukasan naman early class kaya almost 6 hrs lang tulog ang sama sa pakiramdam buti sumakto sa rest day ko.

    Post edited by Reynald0027 on
Sign In or Register to comment.


© Vanilla Keystone Theme 2024