Forum Topic

Gusto ko na Mag-GYM / Workout (2)

  • 777Nerdy[TS]

    wow, pero pano sir kung yung pag pull upan ko e yung doorframe pull up bar [ sa bahay] haha pero pede mag back lever or front lever judging from nung nag pull up ako, pero hindi ko pa kaya mag back lever at front lever haha!

    gusto ko rin marating yung ganiyan sir sana :D napansin ko lang parang as time goes on, mas nag-lealean on ako sa bodyweight/calisthenic modality sa upperbody exercises.
  • normal po bang umutot ng umutot pag nainom ng whey hehehe
  • ^ lactose intolerant ka. pag whey concentrate kasi hindi pa nafilter lahat ng lactose. ano brand gamit mo?
    try mo milk magic, hindi ka lang mauutot, magtatae ka pa hehe
  • ^ON Gold Standard po sir. Meron po bang mas okay na brand para sa mga lactose intolerant?
  • Post deleted #11989169
  • done my workout today sa gym 2, gym 2 had bumper plates at olympic barbells at squat rack 4 each tapos may isang power rack sooo it's a dream come true for me haha. pag nakaipon mag monthly na ko.


    Wala akong program pero workout format/template ko is naka center sa compound lifts at progressive overload principle
    hit 3x8 today so next workout mag dagdag ako ng 10lbs haha
    squats 45lbs [bar pa lang]
    DB bench press[i dont like barbell bench press haha] 10lbs each arm
    rows [rowing attachement yung nasa lateral pull down] 30lbs
    finish with calf raises at
    bicep curls cable 15lbs 3x12

    feels good na finally mag squat sa squat rack at may powercage na :D


    next workout ko ^_^
    Deadlift
    pull ups / lateral pull down
    overhead shoulder press
  • wow, pero pano sir kung yung pag pull upan ko e yung doorframe pull up bar [ sa bahay] haha pero pede mag back lever or front lever judging from nung nag pull up ako, pero hindi ko pa kaya mag back lever at front lever haha!


    walang body builder or weight lifter na nakaka gawa nang front lever at back lever for 30 seconds sa unang try oras at pure sheer will kailangan mo para maachieve ito.

    pero welcome ka naman gawin need mo lang panahon praktisin parang progression from 30lbs barbel to 100lbs lang din yun yun nga lang mas mahirap kasi iba activation nang masel sa bodyweights kumpara mo sa weight lifting.

    pinaka mahirap na inaral ko na inabot ako nang 2 months yung progression nang free form anywhere i can do handstand. kahit na maganda na form ko sa military shoulder presses noon nabalewala lahat yun pagdating dito sa disiplinang ito pero nakatulong siya as foundation yun lang napakahirap struggle talaga.

    imaginin mo nalang bad assery nito pag kaya mo gawen mag handstand sa ibabaw nang pull up bar anywhere lol

    dina ako nagsupplement more on matinong pagkaen nalang ako same sh*t pa din naaachieve ko i guess swerte lang ako mas may access na ako sa ganoong klase nang diet.
  • yun nga sir e haha, eh :O niceeeee

    i hope to achieve that too soon sir :D

    btw alam ko na kung pano i-operate yung mga machines at yung sa power cage yung safety bars and safety pins [yung pinaglalagyan ng barbell]

    yung sa cable pulley machine, paano i-adjust yung height nun? kelangan ba tanggalin yung pin sa weight stack bago i-rotate yung pula na parang bumbilya?

    -- edited by kokoBware23 on Jul 31 2017, 06:05 PM
  • walang body builder or weight lifter na nakaka gawa nang front lever at back lever for 30 seconds sa unang try oras at pure sheer will kailangan mo para maachieve ito.

    ibang training po kasi ginagawa at kailangan dyan. same reason na hindi kaya ng bodybuilder iout-run/iout-swim and runner/swimmer.
  • ibang training po kasi ginagawa at kailangan dyan. same reason na hindi kaya ng bodybuilder iout-run/iout-swim and runner/swimmer


    pero nasa same department sila nang fitness scheme. agree naman ako sa logic na sinasabi mo

    sinasabi ko lang paps hindi magagawa sa unang try haha kasi eto yung topic namen ni koko

    unless magfocus ka talaga kung yun ang gusto mo maachieve. pero parehas lang kaya mag build nang masel magkaiba lang nang training. : )
  • Tanong ko lang po 2255 calorie intake ko po for maintenance but gusto ko pa dagdagan weight ko plus 500 po ba idadagdag ko? Tsaka paano ko po ibbreakdown yun sa carbs,fats at protein intake ko medyo naguluhan kasi ako eh.
  • @Captaindenden

    1 Protein = 4 Calories
    1 Fats = 9 Calories
    1 Carbs = 4 Calories

    Example:
    40% Protein of 2255 Calories is 225.5 Protein
    225.5 Protein * 4 = 902 Calories

    20% Fats of 2255 Calories is 50.111 Fats
    50.111 Fats * 9 = 451 Calories

    902 Calories (Protein) + 451 Calories (Fats) = 1353 Calories

    2255 Calories - 1353 Calories = 902 Calories
    902 Calories / 4 = 225.5 Carbs

    902 Calories (Protein) + 902 Calories (Carbs) + 451 Calories (Fats) = 2255 Calories
  • mga kabakal bago lang ako sa mundo ng gym. baka pwede bigyan nyo ako ng magandang schedule sa pag bubuhat plano ko kasi 3 to 4x a week lang ako mag bubuhat. help me please tsaka saktong gym lang pinagbubuhatan ko. THANK YOU PO!
  • ^ ka-bakal

    eto yung template kong ginagamit sa gym na pinag ggyman ko <click here for link> it focuses on compound movements.

    tapos dinagdagan ko sa end of workout A ng bicep curls at dumbbell hammer curls for biceps at sa workout B ng tricep rope pull down

    tapos nilagyan ko rin ng pang core, pallof press, cable rotation at pallof press rotation with isometric hold. and i must say it's been working well so far. i feel stronger and aesthetic wise, nagkakalaman na ako kahit papaano [credit to my appetite for the little mass gain so far. mas nagkaroon ako ng gana kumaen ] haha!

    -- edited by kokoBware23 on Aug 07 2017, 03:53 PM
  • @kokoBware23
    yun maraming salamat! nag iisip ako kung mag tetake ako ng amino2222 okay ba yun bro?
  • @markymark120954

    honestly hindi ko po alam, beginner pa rin po ako sa lifting, i only got started mag gym ng seryoso last week dahil nakakita nako ng gym na pwede mag consistent squats and deadlifts at mga equipment that i need.

    and di ko po alam ukol sa supplements haha!

    @all

    sarap pala magbuhat pag kumpleto gamit at yung tipong apat yung squat rack/bench press hybrid tapos may isang power cage na madalas bakante.

    ang dami kong pedeng gawing atake sa fitness goals ko, just that i need to take it slowly. meron nga ring medicine ball o yung bola na may bigat ng 10 lbs 15 lbs, 20 lbs etc etc. and if i remember it correctly meron din yatang ab wheel dun.

    once i get a great or good base of strength then i'll start to incorporate ross enamait's method of conditioning lol
  • question po, paano kopo mapapataas stamina ko ^_^ konting buhat lang kasi parang pagod nako, one week palang po ako nag bubuhat

    TIA
  • ^ Depende rin kasi sa kinakain mo. You can also do Cardio.
  • @Venerzky

    Sir tama pa po ba ginagawa ko sir?

    yung workout ko is focus sa compound lifts [squats, deadlift, overhead press, bench press, row/alternate with cable row machine] 3x5-8 madalas at kaya pa naman mag increase kada workout ng weights. tapos after po ng compounds e yung sa core, pallof press, cable rotation/woodchopper at pallof press with rotation. tapos finisher po ng tricep rope pull down or cable bicep curls or leg press [if meron pa ko sa tanke/stamina ko]

    tama pa po ba to sir?

    lifting stats ko po for now is
    Squats 85lbs
    deadlift 85lbs
    bench press 65lbs
    overhead press 55lbs
    row machine sa lateral pulldown hybrid 50lbs
    barbell rows 55lbs
    lateral pull down 50lbs
  • Kakastart ko lang ulit magbuhat. Siguro huling buhat ko eh mga 5 years ago kaya medyo nanaba na din ako. Im going to try yung Stronglifts 5x5 na program. Meron na ba dito gumagawa ng said na program? Ano masasabi niyo? effective ba talaga?
  • Kakastart ko lang ulit magbuhat. Siguro huling buhat ko eh mga 5 years ago kaya medyo nanaba na din ako. Im going to try yung Stronglifts 5x5 na program. Meron na ba dito gumagawa ng said na program? Ano masasabi niyo? effective ba talaga?


    Squat Everyday :)
  • kamusta c rich piana?
  • Yep, effective ang stronglifts. Pero dapat strict ka sa pagsunod sa program.
  • ^ thanks sir! kakasimula ko palang talaga sa program. ginagawa ko yung stronglifts then HIIT cardio after. need ko kasi mag lose ng fat talaga.
  • Kung gusto mo magbawas ng timbang pinaka-effective ang tamang diet. Dapat mas kaunti ang calorie intake sa calories na ginagamit mo sa isang araw. Calorie deficit ika nga.
    Ang stronglifts ay para lumakas ka (strength training).
  • ^ Yes sir, sinasabayan ko naman ng calorie deficit. hirap lang kasi konti ang kain tapos mabibigat ang buhat sa 5x5.
  • Oo. Mabilis ka magpla-plateau niyan. Sarap pa naman nabe-break ang personal record sa weights na binubuhat.
    Pero kailangan talaga tanggapin yun kapag nagbabawas ka ng timbang.
  • Post deleted #12001431
  • Actually pwede ka naman hindi mag-calorie deficit. As Jeff (Athlean-X) says, "They attempt to cut fast by eating far fewer calories than they normally take in. All this does is cause reflexive hunger and cravings that wind up catching up to you sooner or later and preventing you from sticking to your weight loss plan long term. The proper way to achieve a state of hypo caloric deficit is to focus more on creating the deficit through training and not diet."
  • after getting married for more than 12years. ang size ko went up from 180lbs to 260lbs. grabe talaga dahil hindi na ako disiplina. in between, i tried going to gym, but medyo hirap specially pag pinapunta na ako sa province ni boss. napuputol, then pagbalik ko ng manila, yari nanaman.

    this year, my wife gave birth to our first baby. nag leave na rin ako sa office, and focus on my family. my wife asked me to loose weight. kaya ayun, i am following a cohen diet. no gym muna.

    as of now 1month and 1 week. hirap...