samin nga sa araw araw na ginawa ni LORD, paulit ulit lang yung kanta eh, di pwede mag pa tugtug nang sariling music, mahigit isang taon na ko dun, yun at yun pa rin naririnig ko.
hahahaha . ganun din po samin .. minsan wala pang music :banghead:
TS, two consecutive WO ka na nagfailed sa 2nd set mo? Try to sustain the same weight this coming WO, pag nag fail ka pa din you need to deload (Make sure you did not fall to this before trying to deload: you have had a bad day, not enough sleep, eaten bad or other stress).
TS, two consecutive WO ka na nagfailed sa 2nd set mo? Try to sustain the same weight this coming WO, pag nag fail ka pa din you need to deload (Make sure you did not fall to this before trying to deload: you have had a bad day, not enough sleep, eaten bad or other stress).
Yes po sir, nag chest po ako nung tuesday nag fail po ako,then saturday po nag try po ulit ako mag chest,fail parin po ........ Okay po sir . thankyou po sa advice :sport:
Ganun kasi turo ng mga veteran natin dito, share ko lang hehehe, kasi naka 3x5 Program ako nung ang total ko ay 13/15 or 14/15 huwag muna daw ako mag dagdag ng weight until magawa ko yung 15/15 then kung di talaga kaya at mag 5/4/4 lagi then baka need mag deload for 2-3 weeks WO at maggain ka ng str then try mo ulit after kung kaya mo na sa weight na nag failed ka.:)
Ganun kasi turo ng mga veteran natin dito, share ko lang hehehe, kasi naka 3x5 Program ako nung ang total ko ay 13/15 or 14/15 huwag muna daw ako mag dagdag ng weight until magawa ko yung 15/15 then kung di talaga kaya at mag 5/4/4 lagi then baka need mag deload for 2-3 weeks WO at maggain ka ng str then try mo ulit after kung kaya mo na sa weight na nag failed ka.:)
Sir . advice naman po kung pano mag deload . para po pag hindi ko parin po kaya sa susunod na workout ko sa chest,baka mag deload na po ako thankyou po
Looking at your previous food logs, it's nowhere near the 3200 calorie which you are claiming. It's more like 2000-2500 calorie, at least, if my estimates are correct. One thing for sure though, you are eating way below than what you think.
Looking at your previous food logs, it's nowhere near the 3200 calorie which you are claiming. It's more like 2000-2500 calorie, at least, if my estimates are correct. One thing for sure though, you are eating way below than what you think.
Add more food if you want to grow.
okay po sir thankyou for correcting me . sigi po dadagdagan ko na po . mga ilang calories po ba ang kailangan ko? . kasi po sa ngayon po 3200 calories po ang ginagawa ko sa training day eh
Looking at your previous food logs, it's nowhere near the 3200 calorie which you are claiming. It's more like 2000-2500 calorie, at least, if my estimates are correct. One thing for sure though, you are eating way below than what you think.
Add more food if you want to grow.
okay po sir thankyou for correcting me . sigi po dadagdagan ko na po . mga ilang calories po ba ang kailangan ko? . kasi po sa ngayon po 3200 calories po ang ginagawa ko sa training day eh
Suggestion ko lang, make it simple. Continue eating the way you are eating. Observe for two weeks. If you didn't gain any weight or didn't get bigger based on measurements, then you need to add more food. Ganun lang. Don't make it complicated.
ganyan po yung mga meals na kinakain ko
(noong tuesday pa po yan . pinakita ko lang po sainyo kung tama lang po ba yung pag compute ko ng mga calories )
Looking at your previous food logs, it's nowhere near the 3200 calorie which you are claiming. It's more like 2000-2500 calorie, at least, if my estimates are correct. One thing for sure though, you are eating way below than what you think.
Add more food if you want to grow.
okay po sir thankyou for correcting me . sigi po dadagdagan ko na po . mga ilang calories po ba ang kailangan ko? . kasi po sa ngayon po 3200 calories po ang ginagawa ko sa training day eh
Suggestion ko lang, make it simple. Continue eating the way you are eating. Observe for two weeks. If you didn't gain any weight or didn't get bigger based on measurements, then you need to add more food. Ganun lang. Don't make it complicated.
thankyou po sir sa suggestion . siguro nga po sir kailnagan ko po mag dagdag . kasi sa tuwing pumupunta po ako sa gym at nag titimbang hindi po nag babago timbang ko eh . mag o-one month na po ako sa ginagawa ko na 2800+ per day eh pero parang hindi naman po ako nag gagain ng weight . pero parang nag gain naman po ako ng maskels at ng fats :huh
pero parang nag gain naman po ako ng maskels at ng fats
Pano mo nalaman na nag-gain ka nito? Aside from weight, you can also measure progress through measuring girths, photos and strength. Usually, directly proportional yang mga yan. As you gain weight, usually, you also gain girth and/or strength too. Kailangan ma-assess mo yung sarili mo properly by doing those things para alam mo kung may adjustment ba na kailangan in order to move forward.
If you are not measuring those, then you are just guessing. Malamang, guesswork din mangyayari sa progress mo. So think about it.
pero parang nag gain naman po ako ng maskels at ng fats
Pano mo nalaman na nag-gain ka nito? Aside from weight, you can also measure progress through measuring girths, photos and strength. Usually, directly proportional yang mga yan. As you gain weight, usually, you also gain girth and/or strength too. Kailangan ma-assess mo yung sarili mo properly by doing those things para alam mo kung may adjustment ba na kailangan in order to move forward.
If you are not measuring those, then you are just guessing. Malamang, guesswork din mangyayari sa progress mo. So think about it.
MEASURE. RE/ASSESS. ADJUST.
nag gain naman din po ako ng strength and napansin ko po na nag kaka fats ako sa tyan . and sa tingin ko po kumapal ng konti lang ung braso ko
About sa 2 consecutive days na failed ka sa chest routine mo. Naka-kain ka ba ng maayos nung araw na yun? Tulog?
Pangalawa, if you're using a machine, i-adjust mo. May mga paraan naman para ma-adjust yan. Hindi naman na-imbento yang machine na yan para sa iisang sukat ng tao.
Alam ko yan, dahil ganyang machine ang ginagamit ko ngayon simula nung nagka injury ako.
Pangatlo, DELOAD. Nasabi na nila.
At huli, nasobrahan ka sa pagpapapayat bro. Posible na kulang pa sa mass yung arms mo para suportahan ka sa buhat mo.
Chest and Abs (FAILED) :banghead:
Stretching and ab workout=20mins.
Incline benchpress(40lbs warm-up)=20x1 . (60lbs)15x2,10,6
Cable flys(60lbs)15x5
Decline Benchpress(40lbs)=12X3
tinamad nako...
yung tuesday din ganyan din nangyari sakin.. sa incline ko (60lbs) unang rep. palang sa 2nd set hirap na hirap nako iaangat parang ngalay agad yung arms ko.. tsaka sa flat benchpress ko ganyan din hirap na sa 2nd set,tapos tinatamad nako... hindi ko natatapos yung workout ko.
last week ganto yung stats ko pag nag workout ako ng chest....
Incline Benchpress(60lbs)=15x5
Flat benchpress(60lbs)=14 . 12 . 10 . 6.......... (70lbs) 15x5 (with spot)
Decline Benchpress(50lbs)=15x3 . 10x2
Cable flys(40lbs)=15x5
...........
ano po kaya nangyari sakin? parang ngalay na ngalay agad arms ko sa benchpress ngayon pero sa ibang workout naman po hindi . mag deload po kaya ako? or mag dagdag kain?
Advice naman po jan mga master
thankyou po :sport:
Pag 12-15 reps ang nagagawa mo mangangalay ka talaga dyan which is dapat lang. try mo mo 10lbs lang buhatin for 15 reps baka hindi ka mangalay sa sobrang gaan. Dapat nga matuwa ka na nangangalay ka kasi ibig sabihin, may blood flow and muscle contraction na nangyayari. 15-20 reps ginagawa mo tapos umaabot ka ng 5 sets of 15 reps, wag ka nagtaka sa nangyayari dahil minimum 200 reps total ata nagagawa mo every chest WO.
Nakakatamad talaga yung paulit ulit na rep range tapos same weight, magdagdag ka ng weight para next time mangalay ka naman sa 80-100lbs sa rep range na 7-10 reps.
Deload??? serious? hahaha
Chest and Abs (FAILED) :banghead:
Stretching and ab workout=20mins.
Incline benchpress(40lbs warm-up)=20x1 . (60lbs)15x2,10,6
Cable flys(60lbs)15x5
Decline Benchpress(40lbs)=12X3
tinamad nako...
yung tuesday din ganyan din nangyari sakin.. sa incline ko (60lbs) unang rep. palang sa 2nd set hirap na hirap nako iaangat parang ngalay agad yung arms ko.. tsaka sa flat benchpress ko ganyan din hirap na sa 2nd set,tapos tinatamad nako... hindi ko natatapos yung workout ko.
last week ganto yung stats ko pag nag workout ako ng chest....
Incline Benchpress(60lbs)=15x5
Flat benchpress(60lbs)=14 . 12 . 10 . 6.......... (70lbs) 15x5 (with spot)
Decline Benchpress(50lbs)=15x3 . 10x2
Cable flys(40lbs)=15x5
...........
ano po kaya nangyari sakin? parang ngalay na ngalay agad arms ko sa benchpress ngayon pero sa ibang workout naman po hindi . mag deload po kaya ako? or mag dagdag kain?
Advice naman po jan mga master
thankyou po :sport:
Pag 12-15 reps ang nagagawa mo mangangalay ka talaga dyan which is dapat lang. try mo mo 10lbs lang buhatin for 15 reps baka hindi ka mangalay sa sobrang gaan. Dapat nga matuwa ka na nangangalay ka kasi ibig sabihin, may blood flow and muscle contraction na nangyayari. 15-20 reps ginagawa mo tapos umaabot ka ng 5 sets of 15 reps, wag ka nagtaka sa nangyayari dahil minimum 200 reps total ata nagagawa mo every chest WO.
Nakakatamad talaga yung paulit ulit na rep range tapos same weight, magdagdag ka ng weight para next time mangalay ka naman sa 80-100lbs sa rep range na 7-10 reps. Deload??? serious? hahaha
@Squat, ayan bro, dami na inputs and suggestions on how to succeed with your goal. It's up to you whether to act accordingly or just do your old ways.
One more thing, your journal title says it all. EAT BIG. LIFT BIG. GET BIG. Problema lang, medyo subjective kasi yung BIG eh. It seems your idea of BIG is different from ours. So here's a suggestion...
THANKYOU MGA BRO
verry helpful and motivating po ng mga advice nyo para sa sakin
Thankyou so much :)Leg Day
Stretching and ab workout = 20mins.
Barbell squat(70lbs)=10x5
Barbell Lunges(70lbs)=10x3
Leg Extension(70lbs)=8x5
Leg Press=(60lbs)x30,(80lbs)x25,(100lbs)x20
Calf Raise(100lbs)=18x5
Leg Curl(60lbs)=8x3
DeadLift=
60lbs x 10 (Warm-Up)
70lbs x 8 (Warm-Up)
100lbs x 5
110lbs x 3
120lbs= 1x3
End.Meal#1(5:30)=50g. Oats,2sachet Milo,4tbsp Birchtree Milk =545kcal=
Snack(8:00)=18g. happy Peanuts =120kcal=
Meal#2(9:00)=1/2Cup rice,2 eggs =240kcal=
Meal#3(11:30)=1/2Cup Rice,2eggs,1bsp. Ketchup =255kcal=
Meal#4(2:30)=1 ½ Cup rice,1bowl Ginataang Kalabasa,1 ½ Galunggong Fish =830kcal=
(Pre-Wo)=1 sachet extrajoss
(Post-Wo)=1scoop Amplified Whey,3tbsp. Birchtree Milk =260kcal=
Meal#5(6:40)=2cups Rice,1 canned tuna,2 eggs,1galunggong Fish =900kcal-
Meal#6(9:10)=1/2 cup veggies,1 hardboiled egg =170kcal=
You are doing WAAAAAY too many sets and WAAAAY too many reps. At 5'7 and only 125 lbs and only being at it for 3 months, you need to completely revamp your workouts and split. Five sets of almost every exercise, 20-30 sets for bodyparts? At your level of development you shouldn't even LOOK at a cable. I mean 5 sets of cable flyes wtf? You appear to be a young guy, so much better to learn the right way instead of continuing on with what you are doing. Sorry I don't speak much tag so I don't know if anyone else has brought your training issue to your attention. You should be focusing on only the Mac Daddy exercises to grow dude, like squats, deadlifts, bench presses, incline presses, military presses, barbell rows, pullups, dips, barbell curls, skullcrushers. I GUARANTEE you that if you stop the current program you are doing and start doing those exerciise I listed, and ONLY those exercises, doing only 3 bust ass sets of each exercise for 8-10 reps, that your gains in a year will be MUCH more than doing the current marathon you are doing now.
You are doing WAAAAAY too many sets and WAAAAY too many reps. At 5'7 and only 125 lbs and only being at it for 3 months, you need to completely revamp your workouts and split. Five sets of almost every exercise, 20-30 sets for bodyparts? At your level of development you shouldn't even LOOK at a cable. I mean 5 sets of cable flyes wtf? You appear to be a young guy, so much better to learn the right way instead of continuing on with what you are doing. Sorry I don't speak much tag so I don't know if anyone else has brought your training issue to your attention. You should be focusing on only the Mac Daddy exercises to grow dude, like squats, deadlifts, bench presses, incline presses, military presses, barbell rows, pullups, dips, barbell curls, skullcrushers. I GUARANTEE you that if you stop the current program you are doing and start doing those exerciise I listed, and ONLY those exercises, doing only 3 bust ass sets of each exercise for 8-10 reps, that your gains in a year will be MUCH more than doing the current marathon you are doing now.
You are doing WAAAAAY too many sets and WAAAAY too many reps. At 5'7 and only 125 lbs and only being at it for 3 months, you need to completely revamp your workouts and split. Five sets of almost every exercise, 20-30 sets for bodyparts? At your level of development you shouldn't even LOOK at a cable. I mean 5 sets of cable flyes wtf? You appear to be a young guy, so much better to learn the right way instead of continuing on with what you are doing. Sorry I don't speak much tag so I don't know if anyone else has brought your training issue to your attention. You should be focusing on only the Mac Daddy exercises to grow dude, like squats, deadlifts, bench presses, incline presses, military presses, barbell rows, pullups, dips, barbell curls, skullcrushers. I GUARANTEE you that if you stop the current program you are doing and start doing those exerciise I listed, and ONLY those exercises, doing only 3 bust ass sets of each exercise for 8-10 reps, that your gains in a year will be MUCH more than doing the current marathon you are doing now.
Thanks for your advice Brah . I dont know much about bodybuilding so i don't know if i'm doing the exercises at the right way or in the wrong way
. I'll try to work on the "Mac daddy exercises" that you said .
Can you suggest a good program (with the Mac daddy exercises) for me Brah ? :)Meal#1(5:30)=50g.Oats,2sachet milo,4tbsp. Birchtree milk =540kcal=
Snack(8:00)=12g. Happy peanuts =80kcal=
Meal#2(9:00)=1/2 cup rice,2 hardboiled eggs =240kcal=
Meal#3(11:30)=1/2 cup rice,2 hardboiled eggs =240kcal=
Meal#4(2:30)=1 1/2 cup rice,75g. Sanmarino canned tuna,1/2 bowl chicken adobo (breast) =650kcal=
(Pre-wo)=1 dairy milk chocolate,1 sachet extra joss =70kcal=
(post-wo Shake)=1scoop Amplified whey,3tbsp. Birchtree milk =250kcal=
Meal#5(6:30)=2cups rice,2 hardboiled eggs,1scrambled egg,85g. sanmarino canned tuna,1 small chicken breast =835kcal=
Meal#6(9:00)=Oatmeal..33g.oats,3tbsp. Pm7,2tbsp. Birchtree Milk =360kcal=
(Snack 9:40)=2tbsp. Peanutbutter,1pack skyflakes(green) =360kcal=
(Pre-bed shake)=3tbsp. Pm7, water =130kcal=
3755 CALORIES
Workout every other day, ie, Mon, Wed, Fri. Take weekends off to rest - that means NO lifting or even bodyweight exercises on weekends. Alternate workout A & B, so example, this week will be like:
Mon - Workout A
Wed - Workout B
Fri - Workout A
Then the next week on Mon, you start with Workout B. Etc etc.
You need to "re-train" your mind and way of thinking completely, because you have been used to doing so much volume. You are probably looking at the workout above thinking it is sooo very little volume. Guess what - volume & long time spent in the gym MEAN NOTHING regarding results. The key is, you BUST YOUR ASS on each of those sets above and always try to get 1 more rep than before, or add 5 more lbs and get the same reps as last time. Progressive resistence is the name of the game for results - and even moreso at your early stage of development. I didn't include any warmup sets, all sets listed are work-sets, that means you give it your all on those sets. Do just enough warmup sets to prevent injury, but don't do so much that you fatigue yourself before the worksets.
You make sure to rest long enough between sets - rest 3 minutes with squats, deadlifts, bench press. All other exercises rest 2 minutes. The reason is that sufficient recovery is needed between sets so you can use the heaviest weights possible to get the reps. Also, make sure all those reps are YOU ONLY and NOT spotted. Throw in a couple sets of calf work 2x a week and you are good to go. You do everything I said, eat right and get enough rest for recovery, and you will be thanking me in a couple months.
Workout every other day, ie, Mon, Wed, Fri. Take weekends off to rest - that means NO lifting or even bodyweight exercises on weekends. Alternate workout A & B, so example, this week will be like:
Mon - Workout A
Wed - Workout B
Fri - Workout A
Then the next week on Mon, you start with Workout B. Etc etc.
You need to "re-train" your mind and way of thinking completely, because you have been used to doing so much volume. You are probably looking at the workout above thinking it is sooo very little volume. Guess what - volume & long time spent in the gym MEAN NOTHING regarding results. The key is, you BUST YOUR ASS on each of those sets above and always try to get 1 more rep than before, or add 5 more lbs and get the same reps as last time. Progressive resistence is the name of the game for results - and even moreso at your early stage of development. I didn't include any warmup sets, all sets listed are work-sets, that means you give it your all on those sets. Do just enough warmup sets to prevent injury, but don't do so much that you fatigue yourself before the worksets.
You make sure to rest long enough between sets - rest 3 minutes with squats, deadlifts, bench press. All other exercises rest 2 minutes. The reason is that sufficient recovery is needed between sets so you can use the heaviest weights possible to get the reps. Also, make sure all those reps are YOU ONLY and NOT spotted. Throw in a couple sets of calf work 2x a week and you are good to go. You do everything I said, eat right and get enough rest for recovery, and you will be thanking me in a couple months.
Thankyou so much for this Brah . i'll work on this .
Brah,is there any exercise that i can substitute for pullups? . because i can only do 3-5 pullups
Brah,is there any exercise that i can substitute for pullups? . because i can only do 3-5 pullups
Since you CAN do 3 - 5 pullups, keep doing pullups. You WILL get stronger on them. You will have much more energy for the gym and much more strength reserves for the sets since you will be cutting back dramatically in volume. So step your intensity up a few levels and you will be doing sets of 6 - 8 pullups before long. But for now, do as many sets needed to get 20 reps total, even if it takes you 5-6 sets to get 20. Remember, BUST ASS! No pacing - give every set all you got.
Also I forgot to mention, you should take several days off from the gym before you start that new routine. This will give your body some rest to recuperate and start fresh. You should stop now - don't workout any more this week. Start on Monday.
Comments
hahahaha
Yes po sir, nag chest po ako nung tuesday nag fail po ako,then saturday po nag try po ulit ako mag chest,fail parin po ........ Okay po sir
Sir . advice naman po kung pano mag deload
Thankyou po sir
Meal#1(8:00)=2 Bacon wraps =240kcal.=
Meal#2(9:30)=(Oatmeal)33g.oats,1sachet Milo,3tbsp.Birchtree Milk =350kcal=
Meal#3(1:00)=1cup rice,2cups veggies,1friedchicken,1hardboiled egg
=895 kcal=
Snack(3:00)=2slices of wheat bread,2tbsp. peanutbutter =410 kcal=
Snack(5:00)=30g. Happy peanuts =200kcal=
Meal#4(6:30)=1cup rice,1 canned tuna,1/2 bowl veggies =620kcal=
Snack(8:15)=2hardboiled eggs,1tbsp.ketchup,12g. Happy peanuts =230kcal=
(pre-bed shake)3tbsp. Pm7,cold water =130kcal=
Just to give you an idea, this is what a 3700+ calorie worth of food for a day.
http://pinoybodybuilding.com/Thread-From-Scrawny-to-Brawny?pid=90640#pid90640
Looking at your previous food logs, it's nowhere near the 3200 calorie which you are claiming. It's more like 2000-2500 calorie, at least, if my estimates are correct. One thing for sure though, you are eating way below than what you think.
Add more food if you want to grow.
okay po sir
Suggestion ko lang, make it simple. Continue eating the way you are eating. Observe for two weeks. If you didn't gain any weight or didn't get bigger based on measurements, then you need to add more food. Ganun lang. Don't make it complicated.
ganyan po yung mga meals na kinakain ko
(noong tuesday pa po yan
thankyou po sir sa suggestion
Pano mo nalaman na nag-gain ka nito? Aside from weight, you can also measure progress through measuring girths, photos and strength. Usually, directly proportional yang mga yan. As you gain weight, usually, you also gain girth and/or strength too. Kailangan ma-assess mo yung sarili mo properly by doing those things para alam mo kung may adjustment ba na kailangan in order to move forward.
If you are not measuring those, then you are just guessing. Malamang, guesswork din mangyayari sa progress mo. So think about it.
MEASURE. RE/ASSESS. ADJUST.
Pangalawa, if you're using a machine, i-adjust mo. May mga paraan naman para ma-adjust yan. Hindi naman na-imbento yang machine na yan para sa iisang sukat ng tao.
Alam ko yan, dahil ganyang machine ang ginagamit ko ngayon simula nung nagka injury ako.
Pangatlo, DELOAD. Nasabi na nila.
At huli, nasobrahan ka sa pagpapapayat bro. Posible na kulang pa sa mass yung arms mo para suportahan ka sa buhat mo.
Pag 12-15 reps ang nagagawa mo mangangalay ka talaga dyan which is dapat lang. try mo mo 10lbs lang buhatin for 15 reps baka hindi ka mangalay sa sobrang gaan. Dapat nga matuwa ka na nangangalay ka kasi ibig sabihin, may blood flow and muscle contraction na nangyayari. 15-20 reps ginagawa mo tapos umaabot ka ng 5 sets of 15 reps, wag ka nagtaka sa nangyayari dahil minimum 200 reps total ata nagagawa mo every chest WO.
Nakakatamad talaga yung paulit ulit na rep range tapos same weight, magdagdag ka ng weight para next time mangalay ka naman sa 80-100lbs sa rep range na 7-10 reps.
Deload??? serious? hahaha
This hehehe :arghh:
One more thing, your journal title says it all. EAT BIG. LIFT BIG. GET BIG. Problema lang, medyo subjective kasi yung BIG eh. It seems your idea of BIG is different from ours. So here's a suggestion...
EAT BIGGER. LIFT BIGGER. GET BIGGER.
Goodluck!
verry helpful and motivating po ng mga advice nyo para sa sakin
Thankyou so much :)Leg Day
Stretching and ab workout = 20mins.
Barbell squat(70lbs)=10x5
Barbell Lunges(70lbs)=10x3
Leg Extension(70lbs)=8x5
Leg Press=(60lbs)x30,(80lbs)x25,(100lbs)x20
Calf Raise(100lbs)=18x5
Leg Curl(60lbs)=8x3
DeadLift=
60lbs x 10 (Warm-Up)
70lbs x 8 (Warm-Up)
100lbs x 5
110lbs x 3
120lbs= 1x3
End.Meal#1(5:30)=50g. Oats,2sachet Milo,4tbsp Birchtree Milk =545kcal=
Snack(8:00)=18g. happy Peanuts =120kcal=
Meal#2(9:00)=1/2Cup rice,2 eggs =240kcal=
Meal#3(11:30)=1/2Cup Rice,2eggs,1bsp. Ketchup =255kcal=
Meal#4(2:30)=1 ½ Cup rice,1bowl Ginataang Kalabasa,1 ½ Galunggong Fish =830kcal=
(Pre-Wo)=1 sachet extrajoss
(Post-Wo)=1scoop Amplified Whey,3tbsp. Birchtree Milk =260kcal=
Meal#5(6:40)=2cups Rice,1 canned tuna,2 eggs,1galunggong Fish =900kcal-
Meal#6(9:10)=1/2 cup veggies,1 hardboiled egg =170kcal=
you should follow this @Squat
Take note of this @Squat.
http://forum.bodybuilding.com/showthread.php?t=121391461
Stretching and ab workout = 20mins.
Millitary press(30lbs)=15x5
Arnold press(10lbs on each arm)=15x5
Dumbell lateral raise(5lbs on each arm=20x5
Upright row=10x3
Barbell Shrugs(60lbs)=15x6
Tricep extension=
25lbs=15x2
20lbs=15x2
15lbs=20x1 , 15x1
25lbs=5x1
20lbs= 10x1
Tricep pushdown(70lbs)=12x3
End.Thankyou po sa mga advice nyo sakin
May mai susuggest po ba kayo na program na maganda para sakin
Thankyou po
Babaguhin ko na po Workout ko
Thanks Bro
Thanks for your advice Brah
. I'll try to work on the "Mac daddy exercises" that you said .
Can you suggest a good program (with the Mac daddy exercises) for me Brah ? :)Meal#1(5:30)=50g.Oats,2sachet milo,4tbsp. Birchtree milk =540kcal=
Snack(8:00)=12g. Happy peanuts =80kcal=
Meal#2(9:00)=1/2 cup rice,2 hardboiled eggs =240kcal=
Meal#3(11:30)=1/2 cup rice,2 hardboiled eggs =240kcal=
Meal#4(2:30)=1 1/2 cup rice,75g. Sanmarino canned tuna,1/2 bowl chicken adobo (breast) =650kcal=
(Pre-wo)=1 dairy milk chocolate,1 sachet extra joss =70kcal=
(post-wo Shake)=1scoop Amplified whey,3tbsp. Birchtree milk =250kcal=
Meal#5(6:30)=2cups rice,2 hardboiled eggs,1scrambled egg,85g. sanmarino canned tuna,1 small chicken breast =835kcal=
Meal#6(9:00)=Oatmeal..33g.oats,3tbsp. Pm7,2tbsp. Birchtree Milk =360kcal=
(Snack 9:40)=2tbsp. Peanutbutter,1pack skyflakes(green) =360kcal=
(Pre-bed shake)=3tbsp. Pm7, water =130kcal=
3755 CALORIES
Gusto ko po kasi sana ipalit yung Pm7 ko sa milo sa Oatmeal ko . okay lang po ba yun? kahit maiinit po yung oatmeal ?
Thanks
pwede yan. kahit nga ipaghalo halo mo na yung oats, milo at whey pwede. Good as food din ang whey
Thanks Brah
Bench press - 10, 8, 6
Incline press - 10, 8, 8
Military press - 10, 8, 6
Dips - 10, 10, 8
Skullcrushers - 10, 8, 8
Workout B
Squats - 10, 8, 6
Pullups - 10, 10, 8
Deadlift - 10, 8, 6
Barbell row - 10, 8, 8
Barbell curls - 10, 8, 8
Workout every other day, ie, Mon, Wed, Fri. Take weekends off to rest - that means NO lifting or even bodyweight exercises on weekends. Alternate workout A & B, so example, this week will be like:
Mon - Workout A
Wed - Workout B
Fri - Workout A
Then the next week on Mon, you start with Workout B. Etc etc.
You need to "re-train" your mind and way of thinking completely, because you have been used to doing so much volume. You are probably looking at the workout above thinking it is sooo very little volume. Guess what - volume & long time spent in the gym MEAN NOTHING regarding results. The key is, you BUST YOUR ASS on each of those sets above and always try to get 1 more rep than before, or add 5 more lbs and get the same reps as last time. Progressive resistence is the name of the game for results - and even moreso at your early stage of development. I didn't include any warmup sets, all sets listed are work-sets, that means you give it your all on those sets. Do just enough warmup sets to prevent injury, but don't do so much that you fatigue yourself before the worksets.
You make sure to rest long enough between sets - rest 3 minutes with squats, deadlifts, bench press. All other exercises rest 2 minutes. The reason is that sufficient recovery is needed between sets so you can use the heaviest weights possible to get the reps. Also, make sure all those reps are YOU ONLY and NOT spotted. Throw in a couple sets of calf work 2x a week and you are good to go. You do everything I said, eat right and get enough rest for recovery, and you will be thanking me in a couple months.
Brah,is there any exercise that i can substitute for pullups? . because i can only do 3-5 pullups
Since you CAN do 3 - 5 pullups, keep doing pullups. You WILL get stronger on them. You will have much more energy for the gym and much more strength reserves for the sets since you will be cutting back dramatically in volume. So step your intensity up a few levels and you will be doing sets of 6 - 8 pullups before long. But for now, do as many sets needed to get 20 reps total, even if it takes you 5-6 sets to get 20. Remember, BUST ASS! No pacing - give every set all you got.
Also I forgot to mention, you should take several days off from the gym before you start that new routine. This will give your body some rest to recuperate and start fresh. You should stop now - don't workout any more this week. Start on Monday.