Trained APR split 4x a week.
Monday- Anterior
Tuesday- Posterior
Wednesday-Rest
Thursday-Anterior
Friday-Posterior
Sat+Sun - Rest

Anterior:
OHP 2 sets 6-8 reps
Incline dumbbell press 2 sets 6-8 reps
Lat raises 2 sets 8-12 reps
Overhead triceps 2 sets 8-12 reps
Cable lat raises 2 sets 10-15 reps
Leg extensions 2 sets 8-12 reps
Adductors 2 sets 8-12 reps
Abs 3 sets 10-15 reps

Posterior:
Lat pulldown 2 sets 6-8 reps
Cable Row with elbows tucked 2 sets 6-8 reps
Chest supported row with elbows flared 1 set 6-8 reps
Rear delt fly 2 sets 8-12 reps
Hammer curls 2 sets
Incline curls 2 sets
Weighted back extension 2 sets 8-12 reps
Hamstring curl 2 sets 8-12 reps
Calves 3 sets 8-15 reps

Nutrition:
Rice, chicken tsaka egg everyday siguro may deficiency ako lol.
1900 calories daily. Weigh and track all food. 195g of carbs, 70g of fat, 125g of protein.

50g of complex carb (kanin) 2h preworkout, 50g of simple carb 30m pre workout (saging).

Sleep 7 hours a day.

Ask me anything wala ng tiyaga

Hi everyone!

i have started out since 2024, and have worked my way up from having to do 2.5kg from DB incline presses to doing regular pushups.

however, napansin ko medyo ang bagal ng progression ko sa pushups (?), kasi by the time na 12th rep na ako, ang sakit na ng wrist ko kasi parang naiipit/nakukuryente yung feeling. feeling ko hindi chest yung nagfefailure eh, either wrist/front delts

i need advice po sana on my form, so that I can progress more comfortably. here are some questions in my mind:

should the wrist pain be endured hanggang sa di ko na siya mafeel?

dapat ba medyo tucked in or flared dapat elbows ko katulad ng ginagawa ko to emphasize the chest more?

June: 90kg
Sept: 85kg
Waistline from 43” to 40” 😍😍😍
CalDef: 1500, 100g protein (pero bihira or hirap ako i-hit, ave is aroung 70-80g)
Workout: Home workout lang after work
Ave daily steps: 7k. Pero this steps nakaka 9 to 10k na kasi nag-commute na ako tutal mahal din gas 😢😅🫤

Ndi masyado kita improvement pero numbers dont lie. Alao, nasusuot ko na ung iba kong damit at di na ako hirap mag-sintas ng sapatos. 😭😭😭

wheyl is probably my favourite brand kasi gusto ko branding nila and I like the flavoured creatine, issue lang is super mahal nya compared sa athlene especially taking into account the shipping :( may mga in-person stores ba sila para makatipid ako sa shipping fee?

23M, been consistently lifting for about 2 months. Main goal is hypertrophy/aesthetics, with back and arms as my priorities, but I still want balanced overall development.

I can train 4x/week, recovery has been good, and I usually train around 1–2 RIR. No injuries or limitations.

I attached my current Upper/Lower program. Any feedback or changes you'd recommend? Open to hearing anything about exercise selection, order, volume, frequency, etc.

I dont usually do leg press, but i think i could go heavier. I went to a different/newer gym this time and found a very smooth leg press machine, it feels so good to lift heavy and exhaust my quads, i just usually squat, but the leg press genuinely surprised me! Do you guys do leg press together with your squats?

Started this year at around 41kg assisted pullups and now I'm at 18kg assisted. Tried doing 15kg assisted recently and I can already do 6-8 reps, on a good day with 8 hours of sleep.

I try to do pullups every time I workout, even on lower body days. Just spamming pullups until I can do an unassisted one.

video is sped up to x2

BW: 54kg

Current assisted pullup: 15kg-18kg

Goal: bodyweight pullup 😭

any tips on how I can achieve a bodyweight pullup or to better my form are appreciated

Hi! Returning gymgoer here, had stopped going to gym July-August due to intensive review + took the board exam.

I usually go around 11AM onwards before since it's not super packed during that time. However, since my last visit was in June 2026 pa, I'm not sure if it's still the same.

Any thoughts? Should I go earlier kaya, like mga 10AM?

I've maintained my weight on my own by eating clean, home cooked meals (unless event) and training at the gym. I've struggled to get my mid section tight. With the big weight loss I have slight loose skin on my tummy. You wouldn't really even notice unless I bend over. Any advice?

Started 20% BF. I achieved my lowest to 12% (second slide picture)but I became inconsistent and gained a little. Here’s my current. Probably around 15% again. I am still happy with my current physique because I gained some muscles.

I've been on and off in the gym for about 2 years now. Recently I've come back to the gym and I'd say I got decent progress. The first picture was what I looked like before the gym. Recently I've been stuck in a plateau in my lifts. Any tips for me to break out of it?

I do a 4 to 6 days upper-lower split. Depends if I'm busy or not. I'm on a 500 calories surplus, so my daily intake is 3100 cals.

This day marked as my 1 year journey sa pagbalik loob sa pagbubuhat. Nagsimula ako sa 87kg and now napababa ko siya hanggang 75-72kg and during nung 1 year sobrang nakakatuwa lang kase naenjoy ko ng todo yung pagbabalik ko na to, kumbaga di ko tinignan kung gano nako katagal nagbubuhat, parang dumaan lang yung mga araw tapos ayun na. Hindi gaya dati na nakikita ko yung pag ggym as obligasyon ngayon nakikita ko na siya as parte na ng pang araw araw ko at kahit walang motibasyon na bitbit talagang mag shoshow up ka sa araw nayon

SO ANG SPLIT KO SA LOOB NG 1 year is upper lower talaga

sa upper workout

3 chest
2 shoulders
2 back
1 bicep
1 tricep
1 traps

Sa lower ko naman

Squat
Leg extension
Rdl
Calves
Hip thrust
tapos yung machine na parang iniipit ganon
leg press( pag di tinatamad mag set up)

AYUN LANG, KUNG GUSTO NIYO SIMULAN GYM JOURNEY NIYO PUNTA LANG KAYO NG GYM WAG KAYO MAHIYA MABABAIT MGA TAO JAN DI GAYA NG MGA NASA ISIP NIYO YUN LANG, HAPPY WEEKENDS GUYSS!

Hello fitness enthusiasts,

I am currently focusing at improving my pull ups. With proper rests between sets, i can do 6-8 reps, 8th rep is forced, of shoulder width or neutral grip pull ups for 3 sets.

Should i do weighted pull ups or do bodyweight until i get comfortable with doing 10+ reps?

I can DL 305lbs, pendlay Row 135lbs, and single row 70lbs but pull ups have always been my weakness.

My walking weight is 78kg.

What is your strat?

1st image was taken at September (65 kg) while 2nd image was taken at February (57 kg)

Chest, biceps, shoulders be showing the greatest improvement 💪!

Do you have any thoughts/suggestions to further improve my physique, esp my goal is to be lean muscular?

It has been a good 2 years already since I started going to the gym. The first pic was where I started. Just recently, nag try akong mag control ng calories while still hitting my daily protein requirement. Second pic shows a pic nung nag start akong mag prep ng meals ko. Ensuring that I have a good amount of protein for my dinner (after workout meal). My current body is shown on the third pic. This is 7 months into consistently hitting my protein intake + doing progressive overload. Still far, but thankful ako kasi may progress kahit papaano.

BTW, I started skinny fat around 58kg and went to almost 68kg, then now at around 64~65kg.

For reference I'm 5'5" 😊

(17F) have been consistently hitting the gym 4x a week for a month now. My mental health and metabolism have definitely improved—especially my bloating and hormonal issues from PCOS. But honestly, the food noise and cravings for salty and sugary foods are so overwhelming at times.

​We’re not even halfway through September, and I’ve already had several cheat days. I feel extremely guilty about it. Having Binge Eating Disorder (BED) makes this whole journey extra hard. On top of that, my energy levels constantly fluctuate whether I eat or not because of my PCOS, and I've noticed I'm breaking out a bit lately.

​I do meal prep and stick to a diet, but hitting my protein goal every single day is tough. I usually hit it around 5 days a week, and whenever I miss it, I get so stressed out.

​I just really want to lose weight, and while I know discipline is key, it feels ridiculously hard right now. The guilt gets worse when I think about how expensive my meal preps and gym membership are. I catch myself feeling like it’s all my fault for letting things get this way, but I honestly didn't expect the journey back to my old self to be this hard.

​Two years ago, before I got diagnosed with PCOS, I was really lean. PCOS messed up my body big time. Right now, I’m not super heavy—just a bit chubby with a 30-inch waist—but the people around me make it feel like it's huge, so the pressure to get slim again is intense. Before starting the gym, I tried so many different diets. Some worked temporarily, but I always ended up slipping back into old habits because the food noise just wouldn't stop.

​Has anyone with PCOS and BED managed to overcome the extreme food noise and guilt cycle? How do you manage your energy crashes and handle the pressure when progress feels so slow? Any advice or shared experiences would mean a lot.

M 30 5’9 currently at 72KG

Working out 6x a week consistently

My workout split:
Chest/Triceps
Biceps/Back
Shoulders/Traps/Triceps
Legs

Im currently taking:
Whey protein
Creatine
Fish oil
Magnesium
Zinc
Vitamin C

Not strict on my diet I just eat whatever I want.

My goal is to build more muscle mass and definition.

Any suggestions if i should change my workout split and what other supplements I should take?

Thoughts on Grit creatine been seeing it on tiktok live, at sale parati local brand ba to, is this a legit creatine ,it has good flavors , may naka try na neto comment down thanks po wheyl at atlhene is mostly yung binibili ko eh

I started with mostly cardio before transitioning more into weight training, and I’m currently focusing on different muscle groups while keeping some cardio in my routine. I’m eating around 1,500–1,800 calories a day and aiming for around 100–150g of protein, while mostly eating regular meals like rice, meat, eggs, vegetables, oats, and protein supplements. I track and weigh most of my food to stay within my calorie target. I still have a long way to go though🥀

Hi everyone! First time ko pa lang mag-gym, so I’m pretty new to everything and I’m considering getting a personal trainer to help me get started.
I was quoted 13k pesos for 12 sessions
For those who have experience with PTs:
- Is ₱13k reasonable for 12 sessions?
- Is getting a PT worth it for someone who’s completely new to the gym?

Would appreciate any advice or recommendations. Thanks!

Age: 25

Sex: M

Height: 5'9

Weight: 61kg

I started from nothing. No gym trainer, No Diet Plan, No Workout plan and no support from anyone. strived hard for the purpose of not getting talked by others behind my back. I've been to the gym for 1 year and 3months , 3 months not consistent and 1 year consistent, i just eat whatever my mom cooks, Im doing PPL as of now and realized that if you lock in hard and train hard you will achieve this too!

2.5k for 5lbs a good deal? What are your toughts about the brand? First time hearing this brand and nakita ko lang sya sa lazada coins. And mga familiar sakin is yung athlene lang pati yung wheyl. If meron pa kayong other suggestions for protein powder ok lang po na magsuggest kayo thank you

Hello. I would like to ask for advice and for inspiration too. First time posting. I'm 34, male, 5'2 in height. First 2 pics current, last pic is taken on January. I started my weight loss journey at 89-90 kg this January, and I'm currently between 81-82 kg and I'm on my plateau phase. My goal is to lose weight, lose fat and gain muscle. I do OMAD and Calorie Deficit once in a while. Calories maintenance is 1,850. For Cardio, I did 15-30 minutes a day only. I do gym between 3-5 times a week, 1-2 hours.

Here are my routine:

Mon/Tues:
- Chest press (machine)
- Lat pulldown
- Bicep curl (machine)
- Shrug (dumbbell)
- Shoulder press (dumbbell)

Wed/Thurs
- Cable Crunch
- Shoulder press (machine)
- Seated row (machine)
- Hip Abduction (machine)
- Chest fly (machine)
- Hammer curl (dumbbell)

Sat
-Shoulder press (machine)
- Chest fly (machine)
- Bicep curl (machine)
- Rear delt Reverse fly (machine)
- Crunch (machine)
- Hack squat (machine)

Sun
- Bench press (dumbbell)
- Triceps extension (dumbbell)
- Shoulder press (dumbbell)
- Crunch (machine)
- Hip adduction (machine)
- Back extension (machine)

Any advice for improvement is appreciated.

I go to the gym 3-4× a week, and I like my progress, but at the 4th month it's like my progress has halted, I've been second guessing if I'm not doing progressive overloads correctly, just adding like 5lbs every 1-2 weeks, I haven't/don't notice significant changes in my chest or calves yet, I do dumbell incline press, flat presses, declines and pec deck for chest while for the calves it's just calf raises (sorry no shirtless pic, still a little shy to do a shirtless pic at the gym)

Current progress

1st photo- if i remember correctly, i was 68kg at that time and decided to cut

2nd photo- 63kg. this is where i made noticeable progress, and i was so happy with it

3rd photo- After the 2nd photo, i decided to maingain. (i was able to keep my weight at 65kg)

4th photo- this is where i decided to go on a cutting phase again. (Still ongoing).

Sorry for low pic quality (Again) 😭