Started from 40-45 kgs

raokikunraokikun Posts: 154
in Personal Journals
Started lifting since

2011 - for 3 months
then stopped (financial problem, can't support gym fees)

puro bicep, tricep lang, BP di tumaas ng 40lbs noob kasi wala pang ka alam alam basta na maka buhat

then started again on 2014 (working na)

january-march
june-july
aug-present

I may be not there yet but I'm on my way.
«134

Comments

  • red1990red1990 Posts: 21
    nice bro!keep it up!
  • raokikunraokikun Posts: 154
    maraming salamat ser
  • CoreCore Posts: 2,509
    raokikun wrote:
    mga sir hingi ako ng info kasi starting monday mag strong lift 5x5 na ako

    babaguhin ko na yung routine ko na 1 body part per day

    pag nag strong lift ako kasi nung nag research ako is MWF tapos 2 sets of exercise ung Bench press, overhead press, dead lift, squat at barbell rows lang naikot.

    saan ko pede isingit ung ibang body parts tulad ng

    1. upper/lower chest?
    2. side and back delts (OH naman is main focus is front delts? tama ba?)
    3. upper back ung gitnang part. (sa DL kasi alam ko whole body tinatamaan na, pero hindi masyado on lats tama ba?

    maraming salamat kaka gawa ko lang din ng journal ko ung "skinny to aesthetic"

    maraming salamat mga ka PBB :sport:

    1. Sa workout day kung saan may chest day.
    2. Sa workout day kung saan may pressing.
    3. Sa workout day kung saan may back day, mas maganda kung saan hindi deadlift day, dahil taxing ang deadlift kapag mabigat at para maximize yung lift doon sa kung ano mang exercise ang idadagdag mo...
  • raokikunraokikun Posts: 154
    salamat sir @Core, akala ko kasi bawal na samahan ng ibang exercise pa yun routine para sa stronglift
  • JettieJettie Posts: 3,763
    SL5x5? wala

    Gawin mo lang yun. strength training yan eh sa umpisa boring yan
  • Emman1986Emman1986 Posts: 1,819
    tuloy tuloy lang brod for the gains :)
  • raokikunraokikun Posts: 154
    maraming salamat sir @Jettie,! oo nga sir @Emman1986 consistency is the key
  • LazarLazar Posts: 565
    Bro kelangan mo tiyagain yan, palitan mo yung panimpla mo sa manok every 2 days. Gumamit ka ng iba't ibang sauce. Ipa-giling mo kung gusto mo, gawin mong patty or lumpia. Kapag kinain mo ng ganyan lang talaga yan, kahit ako hindi ako tatagal kahit isang buwan.
  • OhsnapOhsnap Posts: 425
    nice progress bro!
  • CoreCore Posts: 2,509
    Ohsnap wrote:
    nice progress bro!

    [size=x-small](LOL wut?)[/size] 'You serious?
  • OhsnapOhsnap Posts: 425
    Core wrote:
    Ohsnap wrote:
    nice progress bro!

    [size=x-small](LOL wut?)[/size] 'You serious?

    Yup i'm serious, big or small progress for a hard gainer is gold. Especially for a newbie, I'm comparing his first pic to his latest progression. :)
  • LazarLazar Posts: 565
    You're right @Ohsnap :) At least nagka laman laman si TS based from his old bod. But yep, at 7 months, medyo kulang but still there is a progress.

    Maybe this time. hindi na small progress!
  • kehoekehoe Posts: 161
    TS, sa family niyo ba lahat payat? Napansin ko kasi yung gains mo for 7 months.
  • raokikunraokikun Posts: 154
    @kehoe ako lang sir ang payat samin lahat sila matataba, malakas ako kumain pero di ako nataba siguru nga kulang pa rin ibig sabihin, di ko alam kung metabolism ko ba o ano pero araw araw ako naupo sa trono matic na un. ung 7 months naman sir na pag bubuhat kaya siguru di masyado maganda gains ko kasi 2011- 3 months straight then stop, libre lang naman un sa ojt ko, then stop walang financial. nito lang ulit january-march 2014 may work na kasi ako so mejo nasusuportahan ko na pang gym ko, siguru kung straight ung 7months ko iba iba siguru ung gains. nevetheless alam ko meron kahit papano thanks pa rin sa inyo@Lazar oo ser kahit nakaka umay kaya ko naman to tiisin na plain lang bsta nasa isip ko lang ung gains ko, 3rd day ko kahapon naubusan na ng chicken breast fillet, kaya nag thigh na lang muna ako ginawa kong tinola sana meron na ulit mmaya.
  • kehoekehoe Posts: 161
    raokikun wrote:
    @kehoe ako lang sir ang payat samin lahat sila matataba, malakas ako kumain pero di ako nataba siguru nga kulang pa rin ibig sabihin, di ko alam kung metabolism ko ba o ano pero araw araw ako naupo sa trono matic na un. ung 7 months naman sir na pag bubuhat kaya siguru di masyado maganda gains ko kasi 2011- 3 months straight then stop, libre lang naman un sa ojt ko, then stop walang financial. nito lang ulit january-march 2014 may work na kasi ako so mejo nasusuportahan ko na pang gym ko, siguru kung straight ung 7months ko iba iba siguru ung gains. nevetheless alam ko meron kahit papano thanks pa rin sa inyo@Lazar oo ser kahit nakaka umay kaya ko naman to tiisin na plain lang bsta nasa isip ko lang ung gains ko, 3rd day ko kahapon naubusan na ng chicken breast fillet, kaya nag thigh na lang muna ako ginawa kong tinola sana meron na ulit mmaya.

    Pero still good may na-gain ka than wala. Now that explains it. Ang pagka payat mo ay maaring hindi genetic ([size=small]genes affect weight in small ways, several known mutations run in families and clearly appear to predispose those who have them to be fat or skinny[/size])

    About dun sa paglaki ng tummy mo, part yan ng paggain mo.. hindi naman maaring lumobo ang shoulders at thigh mo na ang tiyan mo ay naiiwan (may mga pagkakataong nauuna ang tiyan talaga).
  • Emman1986Emman1986 Posts: 1,819
    disregard haters bro!

    tama @Ohsnap sundin mo lang yang asa signature mo at good luck at syempre ingat na rin palagi para iwas inury :)
  • raokikunraokikun Posts: 154
    @Emman1986 oo nga sir, ayos lang sanay na ma down haha :^^

    unahan lang sa progress lahat naman dumaan sa maliit palaki, darating at darating din tayo lahat dyan bsta may ginagawa tayo kesa wala :sport: cheers
  • SmallWIJISmallWIJI Posts: 742
    "slow progress is better than no progress"

    Keep Lifting Bro Hindi mo mamalayan lumalaki na katawan mo :sport:
  • riddlerriddler Posts: 1,018
    raokikun wrote:
    unahan lang sa progress lahat naman dumaan sa maliit palaki, darating at darating din tayo lahat dyan bsta may ginagawa tayo kesa wala :sport: cheers

    I can't commend you enough with this kind of attitude bro. You definitely have the right attitude to make it happen. Tuloy tuloy lang yan, just be consistent with what you do. Keep it up! :)
  • CoreCore Posts: 2,509
    @raokikun updated ba yang stats mo sa gilid? >
  • LazarLazar Posts: 565
    @raokikun - Kung nauumay ka sa plain chicken breast, hindi naman masamang timplahan yan ng mga simpleng sauce. Diyan ako natuto mag ikot2 sa grocery, maging mabusisi sa mga ingredients, icompare mo muna yung mga product bago mo bilin, always look for the product na mababa ang sodium.

    One more thing, have a break with chicks! Ang ginawa ko nun, Mon-Tue-Thu-Fri are chicken days, yung Wed is Fish. Then next week, nag swiswitch ako sa lean beef (mas mahal lang kesa sa manok) then ganun padin, Wed ko is Fish.

    Saturday and Sunday - cheat days! I eat what I want. Isa yan sa sikreto para tumagal ka sa larangan ng pag-kain. Hindi rin kasi ako ganun ka tibay sa kainan, madali ako mag-sawa so for me nakaka tulong yung weekend para magkaron ng break yung katawan ko sa usual eating habit ko.
  • raokikunraokikun Posts: 154
    thanks sir @SmallWIJI
    kaka update ko lang sir @Core

    since aug 16 nung nag balik gym 2x pa lang ako nag cheat day,

    kasi field trip ng mga estudyante ko sa araneta last aug 21 kaya buong araw wala buhat at chicken 6am-11pm, chowking and bigmac nangyari, tapos aug 22 sumama lasa ko dahil siguru sa puyat at pagod di na nakapag buhat at grocery, tamang tapsilog na lang sa karinderia at pa deliver na mcdo libre lang ni gf.

    upload ko rin video ng BB Row and DL ko pa check form naman mga boss thanks!
  • reyrey Posts: 1
    bago lang ako dto ahm ano my dianobal po ba kayo dto ? I try whey protein etc. vitamins but walang changes can you help me? skinny type ako
  • LazarLazar Posts: 565
    ^ LOL srs?

    @TS - anong klaseng pullover yan?
  • raokikunraokikun Posts: 154
    @rey sir ano pong dianobal? sir gawa ka po muna journal para matulungan ka nung mga matatagal na dito marami sila maitutulong sayo. tsaka pics and info

    @Lazar sir anong srs? serious ba? haha

    ano yan sir ung close grip. ung ganto itsura ng hawakan /'\ ginagamit din na pang chest cable flyes
    2r756xd.jpg

    mga boss, ung may EPA and DHA nga po ba ang unang tinitingnan sa fish oil kung provided ba ung supplement facts nya?

    libre lang, revicon forte at fish oil lang supplement ko ngayon
  • CoreCore Posts: 2,509
    raokikun wrote:
    Pa form check naman mga sir,

    nd lang maganda kuha.

    naka straight body and slant ung likod ko sa DL

    DL - paki disregard nung sapatos ko, nanakaw kasi ung isa kong sapatos kaya ganyan gamit ko pag nag gygym
    https://www.youtube.com/watch?v=

    Change the camera position next time, where the perspective shows the whole body. Was that a 60lb-barbell?

    With regards to your shoes, you're using a right kind. (Flat shoes)
  • CoreCore Posts: 2,509
    Can you be more specific on your goal? "I want to achieve muscle mass and shape."
  • raokikunraokikun Posts: 154
    Core wrote:
    Can you be more specific on your goal? "I want to achieve muscle mass and shape."


    hindi ko po alam appropriate e, build muscle, add more weight, aesthetics
  • CoreCore Posts: 2,509
    raokikun wrote:
    ..."isa nga po pala, ang naiiwan talaga sakin is upper chest and delts,

    may shape na ung sa lower chest ko at nagkaron na rin ng parang lining or hati sa middle chest,

    pero ung upper chest ko lubog pa rin,"...

    rwie6f.jpg

    But not enough to be considered aesthetic...
    Based on the overall pic [size=x-small](All of it are just showing the upper half of the body though.)[/size] you've provided, you need MORE upperbody mass...
    And to do that you need to EAT on calorie surplus!
    raokikun wrote:
    mga sir bigyan niyo naman ako ng tip para maihabol ang chest at delts ko,

    ang WO Routine ko is :

    Mon - Chest,Tricep
    Tues - Shoulder
    Wed - Rest / Cardio + Abs Only
    Thur - Back,Bicep
    Fri - Legs
    Sat - Rest / Cardio + Abs Only

    Sun- Repeat (Chest,Tricep)

    doblehin ko ba mga sir ung chest days ko?

    or mas maganda ung high weights low reps kesa sa stable weight (ung kaya) high reps(10x3 or 12x3)

    thanks mga boss

    You put the chest WO on the wrong day...
    raokikun wrote:
    ..."mas maganda ung high weights low reps kesa sa stable weight (ung kaya) high reps(10x3 or 12x3)

    thanks mga boss"...

    As long as it's HEAVY enough to executed around these numbers [size=x-small](repetitions)[/size]: 8-12reps
    raokikun wrote:
    na tripan ko lang mag pic at mag video nga nung BB Row at DL wala kasi nag gygym ako lang

    90lbs pull over

    15yw7b7.jpg

    bagal ng pocket wifi ko di ko pa ma upload ung video

    That's a pull down exercise.
    raokikun wrote:
    Sir @Core cge po, uulitin ko po thanks sir! bali 70 lbs po ung sa DL

    And lastly, use a larger diameter plates on next deadlift pulls. 35's plates in particular...
  • raokikunraokikun Posts: 154
    yes sir @Core sundin ko mga tips niyo, pero anong tama? kelan ko po ipoplot na araw ung chest WO?

    kakasimula ko lang po iboost ang aking meals, ung aking daily normal meals + ung advice ni sir Lazar na chicken breast sa ngayon 500g every day ang binibili kong chicken, minsan beef 200-300g, or fish
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