Nursing by profession but weightlifting is my passion
mbarreto7283
Posts: 7
I think its time to start my own journal since its been 4 years when i first started lifting. Nagsimula ako magbuhat noong March 2012. Nagsimula ako sa maliit na gym. Yung tipong 20 pesos lang per session. Wala pa akong alam sa pgbubuhat noon. Walang tamang programa at diet. Ginagaya ko lang kung yung ginagawa ng mga nakakasama ko mgbuhat. I was at around 60kg with a height of 5'5 when i first started lifting. Tipikal na manginginom itsura ko. Malaki tyan na payat LOL. Sorry kung wala ako maipost na picture ko noong nung nagsisimula palang ako mgbuhat. Ill try to find one then ill post it here in my journal. After more than 4 years of lifting, masasabi ko na malaki talaga pinagbago. Not only in physique but also in my character as a person. Sa mga master dito, sana mabigyan niyo pa ko ng additional knowledge to help me further improve myself and my passion.
Current program: Back/Bis
Chest/Tris
Legs/Shoulder
*I incorporate abs during those workout but with rest periods in between
*I usually workout 4 to 5 days straight then rest 1 to 2 days depends ony schedule of work since i am working as a nurse and my shifts are a mix of morning, evening and night.
Diet: I dont count my macros but i see to it that i have enough protein in each meal (breakfast, lunch, dinner and in between snacks)
Eggs, oats, pb and brown bread is a staple of my breakfast. Bananas and protein shakes for my in between snacks and chicken/beef with rice for my lunch and dinner. For the micros, my wife usualy cook our food with some veggies like carrots, green leafies, etc.
Supplements: ON Whey Protein
Dymatize BCAA
ON Creatine
C4 pre workout (i only take this whenever i go straight to the gym after work)
Comments
https://youtu.be/lVkDkOqxuSo
December 19, 2016
Back / Biceps
Pull ups bw 10, 10,10, 8reps
Barbell rows 30, 40, 50kgs x 10, 55 x 8reps
Lat pull downs 70, 85, 100x 12reps, 115x 10reps
Seated rows 30, 50, 70, 80x 12reps
Barbell curls 15, 20, 25 x 12 reps, 30 x 10 reps
Hammer curls 10 each arm x 10reps
Abs
*All weights in kgs
December 20, 2016
Legs / Shoulders day
Front squats 40kgs x 12, 50x10, 60x8, 80x5
Seated leg press 12 reps each leg (im sorry i forgot to log the weights)
Seated dumbell press 16kgs each arm x 12, 20x10, 24x8, 28x8
Standing behind the neck press 30x12, 35x10, 40x8
Leg extensions superset with dumbell lateral raises
Lying leg curls superset with cable rear delt flies
Done!
https://youtu.be/T22sd3w55bw
Front squats vid. Open to criticism ✌
Seated dumbell press
Chest/triceps
Inclined bench press 40, 50, 60x 12reps, 80kgs x 5reps (w/ spot)
Flat dumbell press 26kgs (each arm) x 12, 30x10, 36x8, 40x6
Dips bodyweight/ +10kgs/ +20kgs x 12reps
Cable crossovers 11/11kgs, 14/14/, 17/17, 20/20kgs x 12reps
Dumbell skullcrushers 10/10kgs x 12reps x 3sets
Abs and im done!