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Essej_ wrote:i think more than one year na ako hindi naka ka pag gym. i want to go back to lifting weights.. any know a good 3x a week program?

Ang workout sked ko sa gym eh ganito

Tuesday (Light weights) - Shoulders, Back, Triceps, Chest
Wednesdays (Semi Heavy weights) - Biceps, Triceps, Chest
Thursdays (Heavy mode) - Chest, Biceps, Triceps, Back

I was told before to focus on one part lang when working out..Kaso i felt i need to make the most out of it, kaya lahat ng pwede ko matirang parts, ginagawa ko na para mamaximize ko oras ko.

One of my goals is to eliminate all the unnecessary fats. I want to have a physique like this as i grow old..

ROUZ wrote:^
Parehas tayo, for sure nag gain ka ng weight so I suggest 3x whole body workout para ang pag burn ng fat is whole body rin.
Yan ang ginagawa ko ngayon balitaan din kita sa progress ko if you want bali nag start ako kahapon.

tapos kapag nag ripped ka na ulit, switch ka na sa split workout like Monday: Bicep and Shoulder, Tuesday: Tricep and Back, etc.

i did not gain much weight since i stopped. bali 47kg ako before the workout then went to 53kg and then for almost 2 years lifting weights i peaked at 60kg. after more than 1 year of stopping my weight now is 62kg. i dont have much fat and i have 4 packs. the only thing that gained a little fat is my love handles hindi ko ma ipa labas ang last 2 packs sa dulo hopefully it will come out when i start working out again..

Maintenance talaga is the key to a great physique....I still hate myself sometimes for stopping for 6 months....Dati naka 1 week lang ako hindi makapag workout, inis na inis na ko...

@essej

Wow, okay ang metabolism mo dude!
Yan kinagandahan kapag mataas muscle mass % mo

ROUZ wrote:@essej

Wow, okay ang metabolism mo dude!
Yan kinagandahan kapag mataas muscle mass % mo

Swerte nga si essej at ganun ang metabolism nya, ako aminado, talagang nag gain weight...Hindi ko na alam ang BFP ko pero i know i should go back and shed those.

^
Ako rin bro, ramdam na ramdam ko talaga yung pag increase ng weight, from XS and S to L and XL saklap! sa loob lang ng 6months na hindi nag buhat tapos puro food trip, katabi na kasi namin Army Navy, can't resist.

ROUZ wrote:^
Ako rin bro, ramdam na ramdam ko talaga yung pag increase ng weight, from XS and S to L and XL saklap! sa loob lang ng 6months na hindi nag buhat tapos puro food trip, katabi na kasi namin Army Navy, can't resist.

I used to be very cautious on how many calories does a food contain (before i stopped working out)...Nung natigil ako, wala na paki sa calories....

Ayoko rin naman maging bulky na parang bouncer na katawan...Etong physique ni Dolph Ziggler, ayos na ayos na...

^
Haha ako rin, tinitignan ko muna yung Nutritional Facts sa likod ng food bago ko kainin

Pangit bro yung bouncer, feeling ko na tuturn off yung mga girls kapag ganun and IMO yun nga hindi ako nagagandahan sa ganung katawan although idol ko sila kasi mga halimaw mag buhat pero hindi ko talaga trip. Iba talaga yung kapag nag tshirt ka halata lang na nag bubuhat ka. Hindi yung tipong pag nag damit ka katatakutan ka kasi baka akala bouncer ka haha!

ROUZ wrote:^
Haha ako rin, tinitignan ko muna yung Nutritional Facts sa likod ng food bago ko kainin

Pangit bro yung bouncer, feeling ko na tuturn off yung mga girls kapag ganun and IMO yun nga hindi ako nagagandahan sa ganung katawan although idol ko sila kasi mga halimaw mag buhat pero hindi ko talaga trip. Iba talaga yung kapag nag tshirt ka halata lang na nag bubuhat ka. Hindi yung tipong pag nag damit ka katatakutan ka kasi baka akala bouncer ka haha!

Exactly, saka dapat marunong tayong mag calculate ng tamang timbang for own height....May kasabay ako sa gym dati, regular guy, 5'0 ako eh, sya estimate ko 5'3...Pero he weighs in at 170 pounds, as in mukha talagang punggok..Though syempre impressed ako sa lifting nya (he can lift 150 lbs bench press, which i can't do yet), in a way medyo nakaka awa, kasi medyo sagwa tignan e.

Ok na sa akin yung physique nila Ziggler, or even Tony Jaa...Basta fit and ripped...

^
Mahirap kasi pag masyado mabigat binubuhat may tendency na maging bouncer at lumalaki masyado ang muscle, worst case ma injured siya.
Kung 5'3 siya tapos 170lbs nako obese yun dapat wag masyado mabigat binubuhat nya more on endurance lang sana or yung magagaan na weights like 10-15lbs dumbbell each lang sana.

Idol ko yan si Tony, batak yan naaalala ko tuloy yung katawang Bruce Lee Yung pinsan ko gusto gayahin yung katawan ni Bruce pero sabi ko kung Muay Thai lang ang ginagawa mo tingin ko medyo mahihirapan ka, kasi alam ko may mga body weight workout yun katawang Bruce Lee kasi dun sa pinsan ko more on striking lang sila, sayang binabayad eh pwede naman ako ang mag train sa kanya kung more on striking lang.

Hindi ko nagagamit yung Hydro ko...Naka 4 capsules pa lang ako...Biglaan kasi bagong work eh...

im at 14-15%(or maybe between 13-14% ) body fat right now since i stopped working out more than a year a go. now i will start hitting the GYM again and aiming for 9-10% body fat.

^^Same here Bro.....Target ko rin yang 9-10% BFP...

Malapit na ang pagbabalik-loob ko............

Yun oh pang bench press!

Ako balik loob ako sa wednesday, 3MonthsFatLossChallenge wahaha!

Kailangan lumabas ulit cuts before December.

I've been lazy for almost a year now....

After almost 1 year and a half, nag "balik-loob" na ko....Still haven't got that bench press set yet, pero soon...Yun nga lang, the price to pay for being lazy is steep....

Anyone here on PPS workout? What I like about Gold's Gym is the group exercise especially Street Dance. Perfect warm-up or cardio before hitting the irons

sic001 wrote: ↑Mon Aug 07, 2017 8:55 pm Anyone here on PPS workout? What I like about Gold's Gym is the group exercise especially Street Dance. Perfect warm-up or cardio before hitting the irons

I do..Meron yata tayong Fitness/Bodybuilding thread dati, natabunan na...

Before i workout i always do stretching & warm ups sa stationary bike or i lift 10 pounds of barbell plates on each hand, mini shoulder workout na rin..Pero i just peruse the local gym dito...50.00 per session...

Aside from that meron din akong gamit dito sa bahay (real gym equipment & improvised)...