First Time sa GYM...

[corona50]

hi try this website dhil dami den pinoy d2. step by step 16 weeks plan, join Pinoy Groups.

theabschallenge.ning.com

effective yan mga bro, proven na sa akin im on my 15th week.

 

[NEILWORX`]

Hi there, guys!
Hehehe!
Sensya na kung medyo matagal akong nawala sa sirkulasyon nang thread `nato ah?!
Hahaha!
Medyo graduating na po kasi eh...
Hahaha!
Kaya medyo nag-concentrate muna sa studies.
Whew!
Matapos ko lang talaga yung sa thesis-thesis namin...
Pramis!
Babalik ako sa paggym...
Hay.
Medyo 3 months na `ata akong walang gym ah?!
Hay.
Medyo sobrang payat ko na ngayon.
Huhuhu!

T_T

 

[NEILWORX`]

mga tol, dun sa mga naliligo after gym, naliligo ba kau right after sessions?or rest muna? ano ba recomended na water?hot or cold? and lastly, pwede bang mag take ng pain relievers say ibuprofen??

HHhmmm...
Ang ginagawa ko dati, warm bath eh.
Hehehe!
Better not to take any pain relievers after your workout.
Hahaha!
Kasi `nandun yung sarap nang pagbubuhat, pagka medyo sumasakit na yung buong katawan mo.
Then, unti-unti mo nang mararamdaman na parang nadagdagan nang strength yung muscles mo, by that.
So, sayang naman `diba???
Hahaha!

=)

 

[qc_kid]

Share ko lang mga bro..been working out for almost 6months sa FF in qc. After an hour of lifting sauna ako for 15minutes. Then after that shower na agad ng lukewarm muna habang nagsasabon then after banlaw yung pinaka malamig na tubig na...okay naman masarap maligo ng malamig.

 

[ninoi]

hi try this website dhil dami den pinoy d2. step by step 16 weeks plan, join Pinoy Groups.

theabschallenge.ning.com

effective yan mga bro, proven na sa akin im on my 15th week.

dito bro, hindi maraming Pinoy.. LAHAT dito pinoy!

 

[kyle6600]

Hi there, guys!
Hehehe!
Sensya na kung medyo matagal akong nawala sa sirkulasyon nang thread `nato ah?!
Hahaha!
Medyo graduating na po kasi eh...
Hahaha!
Kaya medyo nag-concentrate muna sa studies.
Whew!
Matapos ko lang talaga yung sa thesis-thesis namin...
Pramis!
Babalik ako sa paggym...
Hay.
Medyo 3 months na `ata akong walang gym ah?!
Hay.
Medyo sobrang payat ko na ngayon.
Huhuhu!

T_T

oo nga e. goodluck nalang sa thesis nyo, sana matapos na. hehehe

 

[NEILWORX`]

oo nga e. goodluck nalang sa thesis nyo, sana matapos na. hehehe

Hahaha!
Kaya nga eh...
Hahaha!

Nga pala, `eto yung program nung isang katropa ko...
20 years old lang siya, `tas well built naman yung katawan niya.
Yung bang sakto lang para sa 20 year old.
Hehehe!

Here it goes...

Program Workout # 1

Day 1: CHEST UPPER PART
• Incline Bench Presses
• Incline Dumbbell Presses
• Incline Dumbbell Fly’s
• Strive Machine Upper Part
• Cable Crossovers Upper

LEGS
• Legs Extensions
• Legs Presses
• Hack Squats


Day 2: SHOULDER/TRAPS
• Dumbbell Presses
• Military Presses
• Side Raises
• Plate Front Raises
• Upright Rows
• Dumbbell Shrugs

ABDOMINALS
• Leg Lifts
• Decline Sit-ups
• Decline Side Twists
• Decline Leg Lifts
• Cable External Oblique’s

Day 3: LEGS/CALFS
• Barbell Squats
• Dead Lift Squats
• Leg Curls
• Standing Calf Raises
• Sitting Calf Raises

TRICEPS
• V-Bar Close Grips
• Lying Triceps Extensions
• Sitting Triceps Presses
• Cable Press down

Day 4: LATS/BACK
• Wide Grip Pull-ups
• Cable Front Pull downs
• Cable Back Pull downs
• Narrow Grip Cable Rows
• Double Dumbbell Rows

BICEPS
• Preacher Curls
• Standing Wide Grip Curls
• Concentration Side Curls

ABDOMINALS
• Wide Grip Leg Lifts
• Side Sit-ups
• V-arm Side Sit-ups
• Dumbbell External Oblique’s


Program Workout #2

Day 1: CHEST LOWER PART
• Decline Bench Presses
• Flat Bench Presses
• Decline Dumbbell Presses
• Decline Dumbbell Fly’s
• Flat Dumbbell Presses
• Flat Dumbbell Fly’s
• Strive Machine Lower Part
• Flat Pull Over’s
• Cable Crossovers Lower

LEGS (SAME)


Day 2: SHOULDER/TRAPS
• Dumbbell Presses
• Front Barbell Presses
• Side Raises
• Front Raises
• Upright Rows
• Barbell Shrugs

ABDOMINALS (SAME)

Day 3 (SAME)
Day 4 (SAME)

In terms of diet i maintaining 1 to 1.5 grams of protein per body weight example i'm weighing 132lbs i need to meet 132 - 200 grams of protein per day, form natural food source of food high in protein and ON 100& WHEY Protein.

High Protein, Low Fat, High Carbohydrate Diet

Meal 1(breakfast):30g milo balls cereals w/ 100mL skim milk, 1 omelet, 1 glass of milo = 23g of protein

Meal 2 (lunch): 155g salmon cooked, 2 cups of boiled white rice = 50g of protein

Meal 3 (snack): 1 regular double patty cheese burger = 27g of protein

Meal 4 (pre workout): 1 cup boiled beans, 6 to 8 oz Optimum Nutrition 100% Whey Protein = 39g of protein

Meal 5 (post workout): 6 to 8 oz Optimum Nutrition 100% Whey Protein = 24g of protein

Meal 6 (dinner): 1 cup Nesvita Cereals, 100g deep fried chicken breast skinless, 2 cups of boiled white rice = 50 g of protein

Total Protein Intake: 237 grams



High Protein, Low Fat, Low Carbohydrate Diet


Meal 1(breakfast): 5 pandesal with peanut butter filling, 1 glass milo = 41g of protein

Meal 2 (lunch): 100g deep fried chicken breast skinless, 1 cup of boiled white rice = 38g of protein

Meal 3 (snack): 200g fried tofu = 18g of protein

Meal 4 (pre workout): 2 hardboiled egg whites, 6 to 8 oz Optimum Nutrition 100% Whey Protein = 32g of protein

Meal 5 (post workout): 6 to 8 oz Optimum Nutrition 100% Whey Protein = 24g of protein

Meal 6 (dinner): 1 omelet, 1 can tuna in oil, 2 cups of boiled white rice = 42g of protein

Total Protein Intake: 195 grams

Hehehe!
Ayun siya.
Medyo mahaba nga lang.
Hahaha!

*Thanks to Jayson Hernandez...

*Note:
- Medyo iniisa isa ko pa yung post niyo ah. Hehehe! Lagyan ko lahat nang Thanks. Hehehe! Kaya standby lang kayo dyan. Wahahaha!

=)

 

[neyney00]

woooah... kalula yang program ng friend mo ah neil saka tagal mo nawala ah


nung wed nagbuhat ako para sa shoulders and traps then kinabukasan hindi sumakit kaya inulit ko shoulders and traps ko kahapon, tas back naman, ok lang ba yon? ngayon medyo sumakit na sya

sya nga pala i take my photo nung hindi pa ko nagstart mag gym then pag 2 months na after i start balak ko kunan ulit katawan ko, parang before and after ipopost ko kapag malaki improvement

 

[losoka]

ney salamat sa pag post ng diet...pero parang mahirap yata yan eh hehe! kumakain kase ako ng junk foods..huhu...

 

[kyle6600]

@neil

wow ang haba a, parang galing sa muscle magazine..
hehehe..
if you ask me, sobrang dami ng exercises, parang pang mr olympia.. but if it works for you guys, then by all means tuloy nyo lang

lagay mo na rin yung breakdown ng carbs and fats para makita rin ng newbies.

woooah... kalula yang program ng friend mo ah neil saka tagal mo nawala ah


nung wed nagbuhat ako para sa shoulders and traps then kinabukasan hindi sumakit kaya inulit ko shoulders and traps ko kahapon, tas back naman, ok lang ba yon? ngayon medyo sumakit na sya

sya nga pala i take my photo nung hindi pa ko nagstart mag gym then pag 2 months na after i start balak ko kunan ulit katawan ko, parang before and after ipopost ko kapag malaki improvement

my take on this is you either did not train your shoulder and traps hard enough or conditioned na sila from working out kaya hindi na sumasakit. ako i almost never feel any pain in my shoulder kahit na i am training it heavily. but malaki improvement ng shoulder ko and traps. also avoid training the same body parts on consecutive days unless light lifting lang ang ginagawa mo (like circuit training). give you body a chance to heal first. remember it takes time for our bodies to grow, kaya patience is a virtue. hehehehehe

but learn from it, next time that you train your shoulder, train it with more intensity.

ney salamat sa pag post ng diet...pero parang mahirap yata yan eh hehe! kumakain kase ako ng junk foods..huhu...

hahahaha..
guilty rin ako dito.
plus pa ng soda...
hay..
but konting adjust lang ng diet, makakamit din natin ang pangarap nating katawan!

 

[NEILWORX`]

woooah... kalula yang program ng friend mo ah neil saka tagal mo nawala ah


nung wed nagbuhat ako para sa shoulders and traps then kinabukasan hindi sumakit kaya inulit ko shoulders and traps ko kahapon, tas back naman, ok lang ba yon? ngayon medyo sumakit na sya

sya nga pala i take my photo nung hindi pa ko nagstart mag gym then pag 2 months na after i start balak ko kunan ulit katawan ko, parang before and after ipopost ko kapag malaki improvement

HHHmmm...
Ok lang naman yun...
Basta ba wag palaging same routine yung gagawin mo, kasi baka ma-over naman yung muscles mo...
Yung tipong sa halip na magbuild yung muscles mo, eh baka ma-burn naman siya...
Nakkoooo!
Hehehe!

=)

 

[NEILWORX`]

@neil

wow ang haba a, parang galing sa muscle magazine..
hehehe..
if you ask me, sobrang dami ng exercises, parang pang mr olympia.. but if it works for you guys, then by all means tuloy nyo lang

lagay mo na rin yung breakdown ng carbs and fats para makita rin ng newbies.




my take on this is you either did not train your shoulder and traps hard enough or conditioned na sila from working out kaya hindi na sumasakit. ako i almost never feel any pain in my shoulder kahit na i am training it heavily. but malaki improvement ng shoulder ko and traps. also avoid training the same body parts on consecutive days unless light lifting lang ang ginagawa mo (like circuit training). give you body a chance to heal first. remember it takes time for our bodies to grow, kaya patience is a virtue. hehehehehe

but learn from it, next time that you train your shoulder, train it with more intensity.



hahahaha..
guilty rin ako dito.
plus pa ng soda...
hay..
but konting adjust lang ng diet, makakamit din natin ang pangarap nating katawan!

Hehehe!
Mamaw nga yung program niya eh?!
Wahahaha!

Nga pala...
Wala ba kayong nababalitaan about Fitness First???
Kasi sabi niya, parang my promo ngayon yung Fitness First na hanggang 30 lang `ata by date???
Hehehe!
I'm not sure thou...
Hahaha!

=)

 

[neyney00]

hmmm di kaya need ko na ng bagong program?

 

[eternal_flame]

Hi guys! kamusta n dito? Mayang hapon back to workout ako. I rested for 2 days. Tigang n ang muscles ko guys! hehe!
Kahapon nagsesearch ako sa net ng magiging program ko. I found this one. Hope makatulong sa inyo. Ito ang susundan kong prog for the next 2 weeks.

INSTRUCTIONS:

All exercises are done in supersets.

Superset example:
Perform 1a then move immediately to 1b and then take the recommended "rest time."

Repeat for a total of the recommended sets before moving to the next "superset."

Note: Perform this workout 3x for week 1

For example, "1a" are supersetted with "1b." Do NOT rest within the superset (between "1a" and "1b"), but rest for the recommended rest time after "1b" before repeating the superset.

So it looks like this:

1a (x seconds) +1b (x seconds) + rest time (x seconds) = first set

1a (x seconds) +1b (x seconds) + rest time (x seconds) = second set

(if you are doing two sets)

WEEK 1:

1a: Pushup
1b: DB Squat

2a: Chin Up
2b: Forward Lunge

3a: Shoulder Press
3b: Hamstring Curl

4a: Mountain Climbers
4b: Plank

WEEK 2:

1a: Pull up
1b: Jump Squat

2a: Pushup
2b: Squat and Press

3a: Dumbbell Bent Over Row
3b: Hip Bridge

4a: Shoulder Press
4b: Calf Rfaise

5a: Bicycle Kick
5b: Plank

RECOMMENDED WORK TIME, REST TIME, AND SETS

-Beginners-
15 seconds work time
35 second break in between supersets
2 sets for each superset

-Intermediate-
20 seconds work time
30 second break in between supersets
3 sets for each superset

-Advanced-
30 seconds work time
25 second break in between supersets
3 sets for each superset

HOW TO MAXIMIZE YOUR FAT LOSS RESULTS:
Perform interval training cardio immediately after this workout
-Sprint for 20 seconds (70% of your max)
-Walk for 30 seconds
Repeat for 6 rounds

 

[ninoi]

Goodluck sayo, bro. May you achieve what you desires.
Kung kaya mo maging devoted jan sa routine mo, well en good.
I think SUPERSETS is way too advance for you. WAg magmadali, jaz take ur time.
Being newbie as you are, ANY routine will do. There is such a thing
as "NEWBIE GAINS". You will see remarkable improvement in as little as 3 months provided u stick to any exercise protocol.
I would suggest you do the supersets after 2 months or so.

Hi guys! kamusta n dito? Mayang hapon back to workout ako. I rested for 2 days. Tigang n ang muscles ko guys! hehe!
Kahapon nagsesearch ako sa net ng magiging program ko. I found this one. Hope makatulong sa inyo. Ito ang susundan kong prog for the next 2 weeks.

INSTRUCTIONS:

All exercises are done in supersets.

Superset example:
Perform 1a then move immediately to 1b and then take the recommended "rest time."

Repeat for a total of the recommended sets before moving to the next "superset."

Note: Perform this workout 3x for week 1

For example, "1a" are supersetted with "1b." Do NOT rest within the superset (between "1a" and "1b"), but rest for the recommended rest time after "1b" before repeating the superset.

So it looks like this:

1a (x seconds) +1b (x seconds) + rest time (x seconds) = first set

1a (x seconds) +1b (x seconds) + rest time (x seconds) = second set

(if you are doing two sets)

WEEK 1:

1a: Pushup
1b: DB Squat

2a: Chin Up
2b: Forward Lunge

3a: Shoulder Press
3b: Hamstring Curl

4a: Mountain Climbers
4b: Plank

WEEK 2:

1a: Pull up
1b: Jump Squat

2a: Pushup
2b: Squat and Press

3a: Dumbbell Bent Over Row
3b: Hip Bridge

4a: Shoulder Press
4b: Calf Rfaise

5a: Bicycle Kick
5b: Plank

RECOMMENDED WORK TIME, REST TIME, AND SETS

-Beginners-
15 seconds work time
35 second break in between supersets
2 sets for each superset

-Intermediate-
20 seconds work time
30 second break in between supersets
3 sets for each superset

-Advanced-
30 seconds work time
25 second break in between supersets
3 sets for each superset

HOW TO MAXIMIZE YOUR FAT LOSS RESULTS:
Perform interval training cardio immediately after this workout
-Sprint for 20 seconds (70% of your max)
-Walk for 30 seconds
Repeat for 6 rounds

 

[eternal_flame]

@ninoi, thanks bro. Sana maachieve ko! :smile:

 

[kyle6600]

Hehehe!
Mamaw nga yung program niya eh?!
Wahahaha!

Nga pala...
Wala ba kayong nababalitaan about Fitness First???
Kasi sabi niya, parang my promo ngayon yung Fitness First na hanggang 30 lang `ata by date???
Hehehe!
I'm not sure thou...
Hahaha!

=)

hindi ko lang alam sa mga promo nila ngayon, but sa company namin (part of ayala group of companies) parating may offer na mas mura as compared sa rate nila. hehehe

hmmm di kaya need ko na ng bagong program?

how long have you been using your current program? since newbie ka pa, just stick to the same program first for the first couple of months. I know that some would say that they never do the same program or that they constantly change their program, but they have been doing it for a while already, they know what works for their body. Pano mo malalaman na working ang isang program sayo if you constantly change it d ba?

Hi guys! kamusta n dito? Mayang hapon back to workout ako. I rested for 2 days. Tigang n ang muscles ko guys! hehe!
Kahapon nagsesearch ako sa net ng magiging program ko. I found this one. Hope makatulong sa inyo. Ito ang susundan kong prog for the next 2 weeks.

INSTRUCTIONS:

All exercises are done in supersets.

Superset example:
Perform 1a then move immediately to 1b and then take the recommended "rest time."

Repeat for a total of the recommended sets before moving to the next "superset."

Note: Perform this workout 3x for week 1

For example, "1a" are supersetted with "1b." Do NOT rest within the superset (between "1a" and "1b"), but rest for the recommended rest time after "1b" before repeating the superset.

So it looks like this:

1a (x seconds) +1b (x seconds) + rest time (x seconds) = first set

1a (x seconds) +1b (x seconds) + rest time (x seconds) = second set

(if you are doing two sets)

WEEK 1:

1a: Pushup
1b: DB Squat

2a: Chin Up
2b: Forward Lunge

3a: Shoulder Press
3b: Hamstring Curl

4a: Mountain Climbers
4b: Plank

WEEK 2:

1a: Pull up
1b: Jump Squat

2a: Pushup
2b: Squat and Press

3a: Dumbbell Bent Over Row
3b: Hip Bridge

4a: Shoulder Press
4b: Calf Rfaise

5a: Bicycle Kick
5b: Plank

RECOMMENDED WORK TIME, REST TIME, AND SETS

-Beginners-
15 seconds work time
35 second break in between supersets
2 sets for each superset

-Intermediate-
20 seconds work time
30 second break in between supersets
3 sets for each superset

-Advanced-
30 seconds work time
25 second break in between supersets
3 sets for each superset

HOW TO MAXIMIZE YOUR FAT LOSS RESULTS:
Perform interval training cardio immediately after this workout
-Sprint for 20 seconds (70% of your max)
-Walk for 30 seconds
Repeat for 6 rounds

I agree with what ninoi said, supersets are usually used by advanced bodybuilders and people who have plateaued. I would rather recommened using Bill Starr's 5x5 strength program. but since you said na nag-iisa kalang while working out, be very careful. the program is designed for you to lift as heavy as you can, so ingat. but trust me, you strength will increase very fast. Focus more on compound exercises, rather than isolation.

 

[maestro]

bro kung program sa arm share ko sayo program ko, for bicep
ez bar -3 sets x12 magsimula ka muna sa light tapos dagdag ka every sets yung kaya mo lng mahalaga maexecute mo ng tama di yan makukuha sa mabigat pero di tama proper, ez bar 3x12, standing dumbbell 3x10,preacher curl 3x10 tapos concentration curl, for my tricep flat bench muna ako close grip 3x10 depende sayo kung ilan kaya mo Lb, behind the neck press gamit ko ez bar3x10,tapos 1 arm dumbell press behind the neck press, tricep push down bar or rope,then huli dumbbell kickback
kumain ka ng masagana sa protien like patatas saging kamote at egg hardboiled, mas mganda mag amino ka rin ako amino2222 gamit ko ngayon,sana makakuha ka at makatulong sa advice ko goodluck

 

[silvermix]

Medyo advanced na ung superset bro!

 

[NEILWORX`]

hindi ko lang alam sa mga promo nila ngayon, but sa company namin (part of ayala group of companies) parating may offer na mas mura as compared sa rate nila. hehehe

Huwaw!
May company ikaw???
Nice nice nice!
Hahaha!
HHhmmm...
Kano po ba yung rates po sa inyo???

=)