Forum Topic

Gusto ko na Mag-GYM / Workout (2)

  • ^tama proper diet... pero kung sa training ang pipiliin ko is circuit.. dun ko kasi naramdaman at nakita na mas mabilis magform yung muscles ko..
  • @nrg500 - goal ko?lumaki sana ayon sa aking height,mamaya post ako ng pics pag kauwi ko para advice kayo kung anung mas maganda for me,kasi sabi ng iba magpalaki nalang daw ako eh parang marami pa akong fats eh(sa belly and back) may man boobs pa rin ako eh..yun yung gusto kong matanggal pero tingin ko hindi sya matatanggal ng bulking lang..

    @renzdg - proper diet nmn ako(medyo) hindi ako kumakain ng fried,or chicken na may skin..pag nsa work kasi wala akong mpiling mgandang ulam sa canteen kundi chicken lang or fishda..
  • @renzdg - ganda ng katawan ah haha...pwede na ko sa ganyang katawan haha...


    wala ba tayong group sa FB??
  • nrg500 - nakita ko na yung kay dorian yates blood and guts..
    panong 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)???
  • salamat... pero mas mamaw parin yung mga master dito... sila red, nerdy, monching etc.
  • ^
    yung first 2 set eh warm up lang ex. 100lbs weight ng barbel for decline is your warmup. yung last set (3rd set) eto yung working set this time make it 200lbs plates. to failure na ito dapat may ka buddy ka para may aalalay.
  • @MUwildswan - yun pala yun haha..salamat ah..naintindihan ko narin..50% pala ng working set mo yung warm up..hehe..kaso ang mahirap sa gym namin wala akong kabuddy eh..

    @renz - oo mga mamaw mga katawan nung mga yan eh haha
  • nice..ganda progress master renz...90lbs ka pala dati..ano ba height mo?


  • [imghttp://s1093.photobucket.com/albums/i430/jtbeltran24/?action=view&current=IMG_21351-1.jpg#!oZZ2QQcurrentZZhttp%3A%2F%2Fs1093.photobucket.com%2Falbums%2Fi430%2Fjtbeltran24%2F%3Faction%3Dview%26current%3DIMG_21341.jpg][/img]


    testing mag-uplaod ng photos hehe
    tama kaya itong ginagawa ko???hmmm

    kain na bakal boyz
  • toinks bakit walang lumabas??T_T
  • @redwarriors

    5\'7 sir.. pag inangat mo yang dami ko pwede ka mag gitara... ahahahaha
  • @all sino nagbubuhat dito sa sm fairview fitness first?


    Ako minsan. Passport kase ako. Dame na pala pangyayari dito.
  • yung article ba ni dorian yates yun yung makikita sa net kapag ginoogle? o meron pang complete version na pwedeng iDL?

    tsaka ano pa magandang basahin na article katulad nung blood and guts ni DY?

    sorry maraming tanong, gusto lang matuto :)

    -- edited by poiuytrewqasdfghjkl on Oct 30 2011, 05:12 PM
  • il suggest a program for beginners hope youll like it :D

    Monday- Chest/Shoulder/Tricep
    Warm Up Bench Press Half the wt of your usual bench press at 15 reps, do this twice
    Bench Press 2sets/8-12 reps
    Incline Bench Press 2sets/8-12reps
    Decline Bench Press/Chest Dips 1set/8-10reps
    Flyes/Pec Machine 2sets/8-10reps
    Front Shoulder Press 1set/8-10reps
    Tricep Kickback 1set/8-10reps (kickback ba tawag dun? i prefer that one than pulldowns)

    Tuesday - Rest (or cardio if on cutting phase)

    Wednesday- Back/Biceps
    Warm Up - Chin Ups 8reps (3reps for starter in 3sets)
    Pullovers 1set/10reps
    Chin Ups on Cable Machine 2sets/8-12reps (yan ba tawag dun?)
    Bent Over Rows 2sets/8-12reps
    Close Grip Cable Machine 1set/8-12reps
    Bent over Rows DB One hand 1set/8-12reps
    Deadlift 1warm up set then a working set for 8-10reps (make sure to use belts if training to failure)
    Bicep Curls 2sets/8-12reps

    Thursday - Rest (cardio if cutting phase)

    Friday - Legs/Abs
    Warm up - Squat 2sets at half the wt of your working set
    Squat 2sets/8-12reps
    goblin squat 1set/8-12reps
    Leg Extension 1set/10reps
    Leg Curl 1set/8-12reps
    Crunch (kung mapayat use weights/if mataba use body weight) i usually do 10reps for 3sets


    all exercises are performed to failure so make sure to have a gym partner :D
  • ^kulang sa Forearm at calves at pang hamstring na exercise^_^
  • i do hamstrings and calves with squats. titingkayad ka lang ng konti, kung hindi ka prone sa cramps :)

    at di ko inaadvice ang forearms at traps exercise for beginners. :D

    -- edited by aloy0511 on Oct 30 2011, 11:34 PM
  • ok ang program, pero mas maganda separate natin yung shoulder exersice sabay natin sa legs and that would be perfect. just a suggestion sir, pero maganda progam mo.
  • ^ wow yan pala pnaka effective, ang ganda na siguro ng abs nyo ngaun sir nrg anoh?
  • @nrg500
    no big deal sa akin yung kalyo basta wag magtuklap at magsugat, ang perception ko nga dati eh iniisip ng iba na \"masipag\" ako pag nakita nila ang kalyo ko.
    mali pala, ayaw ni gf ng makalyong kamay. napansin ko humahawak na lang sya sa braso ko.
    yung kaofficemate kong babae niyaya akong maglunch minsan, hinila yung kamay ko sabay sabing \"yuck ano yan kulugo?\" nung maramdaman yung mga kalyo ko sa kamay eheheh.

    @karlz130
    mamaya ipost ko yung aking workout history at pics ng mala-Arnold kong katawan... mala-Arnold Clavio :D
  • bakit ayaw makita nung mga pics na pinost ko???
  • dapat nasa loob ng image tag yung complete url ng pic mo.
    [ img]www.urlngpicmo.jpg[/img]
    saka 640pixels lang po max, dinedelete ng mods yung post pag sobrang laki ng pic.

    -- edited by Scout528 on Oct 31 2011, 11:37 AM
  • bakit ayaw makita nung mga pics na pinost ko???


    upload mo dito <click here for link>
  • eto na yung gloves ko, medyo pudpud na yung area sa thumb.


  • up ko lang para tuloy2x yung post ko next page.

  • share ko lang po experience ko sa pagbubuhat. pasensya na sa mga maguguluhan sa pagbabasa eheh. height ko is 5\'4.5\"

    why lift?: march 2009, nadukutan ako ng cellphone sa jeep. kung malaki siguro katawan ko ay baka nagdalawang-isip yung mandurukot. june 2009 bumili ako ng barbell at 380+ plates. mayabang tayo eh, feeling ko kaya ko agad magheavy lifts tulad ni Arnold at Dorian ahahaha. motivation ko yung \'300 Workout\' ni Lee Hayward.

    when: june to august 2009

    food: 4 meals a day w/ 2 bananas, 1 can of tuna a day, 6eggs/day avg, 4 cans of 2.5k nido naubos ko in 3months, na naging cause ng air pollution.

    workout: paiba-iba, high-rep based sa 300 workout. warm up, pushup 75reps, pullups 25repsx2, deadlift at squat. gagayahin ang workout na kung ano lang makita ko sa youtube. in short, kung ano lang feel ko gawin na workout hanggang tamarin or mapagod ako. 2 to 3 days a week ang workout. no ab workout.

    result: weight ko from 130lbs to 165+lbs. marami ang nakapansin at nagsabi na lumaki ang katawan ko imbes na tumaba. painful left shoulder dahil sa pullups. injured wrist rin, hanggang sa tinamad na ako magbuhat.





    =======================================



    why lift?: balik buhat ulit gusto ko ng malapad na likod tulad kay Dorian Yates. motivation ko yung youtube \'Best of DY\', with music by Breaking Benjamin\'s \'So Cold\'. parang likod ni Taguro nung umakyat si Dorian sa stage.

    when: february to april 2010

    food: same as before pero no more nido.

    workout: almost same as before wala pa ring direction pero lower reps na. more deadlifts.

    result: weight ko nasa 150lbs. 364lbs max deadlift proper form, 25reps 108lbs dumbbell front squat(wala kasi akong squat rack). sumasakit yung left knee at middle back ko tingin ko sa spine na yun. tinamad na naman magbuhat.



    May 2010 pic

    -- edited by Scout528 on Oct 31 2011, 05:42 PM
  • hy lift?: buhat ulit dahil sa high blood sugar, this time inspired by three time olympic weightlifting gold medalist Pyrros Dimas.

    when: october 2011 start ulit ng \'serious\' lifting.

    food: 3 meals lang +1-2eggs a day. saka steroids... joke3x :D

    workout: 4 days a week (w,th,st,sn)
    -no dedicated workout for upper body.

    warm up
    -jumping jack, squat 50reps, goodmorning 100reps, shoulder and hip rotation.
    -one arm dumbbell overhead jerk. 64lbs 20reps per hand.
    -dumbbell clean and jerk 128lbs 5reps.
    -calf raise. 264lbs 30reps 2sets.

    -dumbbell front squats. 128lbs 20reps 2sets. up to 10mins rest per set :D (wednesday and saturday) ; kung may squat rack lang ako gagawin ko 3-6 heavy reps to, pero wala eh.
    -one arm dumbbell jerk. 84lbs 10reps per hand 1set. (thursday)
    -snatch 64lbs (thursday) practice muna ng proper technique. naaout-balance pa ako pag squat at nakaoverhead na yung barbell. nagkacramps traps at likod ko dito.
    -clean and jerk. 114lbs 10reps to sawa, 10sec to 1min rest per rep (thursday), nakakacramps din ng likod.
    -deadlift. 264lbs 6reps 3sets. up to 5mins rest per set(sunday)
    -jogging every friday (baka gawin kong every 2weeks na lang)

    result: starting weight 134lbs. 139lbs na ako after 4weeks. almost 2 weeks ng parehong masakit yung heels ko dahil sa pagjogging.
    goal: eto may goal na ako, 400lbs deadlift 2-4reps 2 to 3sets; front squat, depende sa mabubuhat ko sa power clean, then reps to failure; clean and jerk 200+lbs. snatch 114+lbs. within 6months estimate ko to achieve my goals.






    pasensya na sa pic, malabo kasi yung salamin sa kwarto. yung spine ko straight po yan, mukha lang baliko sa pic dahil sa shadow/lighting position sa room.
    konti lang pinagkaiba nung may 2010 at recent pic ko. nabawasan lang ng konting fats sa tyan :D

    ok feel free to give your contructive criticism. post na rin kayo ng progress at pics nyo.
    laterz.
  • @scout

    d ko alam kung ano talaga goal mo? to have nice body ba or just be physically fit? first of all para kang switch ng ilaw on and off ka sa pagbubuhat hehe joke.. kung physically fit lang goal mo ok lang yan pero yung first reason mo kaya ka ng buhat kasi nadukutan ka ng cellphone so dapat astigin ang katawan ang goal mo. 3 months on and off honestly wala po masyado result yan pero continue mo lang yan and sa tingin ko gaganda ang results mo. also ill be posting my pics soon to be fair to all of you!
  • @blue

    sir bakit naka tbsp pa?parang mas convenient kung yung creatine capsules yung take mo...: )

    anyway hindi pa ako nakakita nung tinatakal pa nang kucharita..: )



  • try try try
  • broken parin yung image...sa photobucket ako nag-upload eh..