Dreg's Journal (My Transformation)

getting back! bring back them gains!
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More Power to PinoyBodyBuilding.com!
Salute!:policeman:
Goodluck to Me! :P
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  • ranuserranuser Posts: 349
    Yakang yaka mo yan bro! :sport:
  • ^ salamat brader :D

    Thursday

    Back WO

    Pullups 3 sets
    12,10,7
    Wide grip lat pulldown 3sets = 90lbs
    12,12,12
    Underhand cable pulldown 3sets = 90lbs
    12,12,12
    Wide grip lat pulldown(behind) 3sets = 80lbs
    12,12,12
    reverse grip bent over rows 3 sets = 90lbs
    12,12,12
    V bar? di ko lam tawag.3sets = 115lbs
    12,10,10
    elevated cable row 3 sets = 120lbs
    12,12,12
    one arm dumbell row 3 sets each sides = 35,40lbs
    12,12,12
    Deadlifts 3sets = 90,100lbs
    12,12,12
    Hyperextensions 3sets
    12,12,12

    Leg WO
    Leg press 3sets = 90,110lbs
    12,15,12
    lying leg curls = 25lbs
    12,12,12
    Leg curls 3 sets 25lbs
    12,12,12

    1hour 30mins
  • Hinde ka ba nauumay sa dami ng back exercises na ginagawa mo? Hehe.

    Peace bro! IMO, 3-4 exercises will do, 5 is already too much.
  • ^haha un kasi turo ng instructor sa gym.. e lahat kasi dun ganun din ang ginagawa kaya ginagawa ko na lang din.. hanggat kaya buhatin buhat lang ng buhat.. :Dinaabot din kasi ng 3-4 days bago ko tirahin ulit ung back..
  • Hehe, maybe yung mga masters natin dito can recommend fewer and simpler routines for you. For back DL, Rows and Pull-ups will hit most of the muscles in balance. Sayang kase yung oras mo and strength, focus ka dun sa fewer but effective exercises.

    Maybe you can post photo of your back so they can assess what's best.

    Keep lifting though!
  • luchi_bie wrote:
    Hehe, maybe yung mga masters natin dito can recommend fewer and simpler routines for you. For back DL, Rows and Pull-ups will hit most of the muscles in balance. Sayang kase yung oras mo and strength, focus ka dun sa fewer but effective exercises.

    Maybe you can post photo of your back so they can assess what's best.

    Keep lifting though!

    ttry ko mag karon ng pic sa back.. pero wala pa kasi akong 3 months tong back program ko. flat nba flat pa ung back ko.. :lol siguro ttry ko muna sya iexperiment ng mga ganun katagal saka ako magpalit. hehe. nararamdaman ko naman na nageengage ung maskels ko every exercise. hehe.. thanks man!
  • Sunday

    Shoulder WO
    Smith machine overhead shoulder press 3sets = 70lbs
    12,10,8
    Smith machine Behind the neck 3sets =60,50lbs
    12,10,8
    Dumbell shoulder Press 3sets= 35,40lbs each
    10,10,10
    Front plate raise 3sets=45lbs
    12,12,12
    ez bar raise? 3sets = 50,60lbs
    12,12,10
    arnold dumbell press 3sets=25lbs
    12,12,10
    front dumbell raise 3sets =20lbs
    12,12,12
    seated bent over rear delt raise 3 sets =10,15lbs
    12,12,12
    shrugs 3sets=120lbs
    15,15,12
    pulley side lateral 3sets,= 10lbs
    12,12,12

    Triceps
    ezbar tricep extension 3sets= 40lbs
    12,12,10
    triceps push down (ropes) 3sets =50lbs
    12,10,12
    triceps pushdown 3sets=70lbs
    12,12,12
    bench dips 3sets=0,+45lbs
    12,15,15
    seated dumbell tricep extension 3sets=30lbs
    single arm cable pull? 3sets =10lbs
    12,12,12

    Tapos abs naman after.. 3hours ata ako sa gym :lol
  • boss_jboss_j Posts: 1,243B-Class
    Boss parang lahat yata ng exercise ginagawa mo? Based sa pic mo you don't need that much exercise to stimulate your muscle.
    bale ang program ko paulit ulit lang..
    Chest/Bicep
    Shoulder/tricep
    Back/Leg
    ung abs sinisingit ko basta may oras pa ako..
    simula ng una yan na program ko, dagdag lng ng dagdag ng weight
    minsan ngpapaspot ako kapag last set na tapos ung maximum weight na kaya ko.tpos drop sets para ngalay talaga.. 30-1min rest between sets. wala nga lng akong cardio.. :D hahaha..
    2-3 hours ako maggym.

    no offense din but yung gain mo based sa pictures mo kahit di ka mag gym ma aatain mo yan considering 1year+ ka na nag bubuhat kung mag stick ka parin sa program mo na ganyan 2-3hours don't expect any decent gains.


    Try Max OT or 5x5
    1. Each workout should last approximately 30 to 40 minutes.
    2. Train only 1 or 2 muscle groups per workout/day.
    3. Do 6 to 9 total heavy sets per muscle group.
    4. Do 4 to 6 reps per set.
    5. Rest 2 to 3 minutes between sets. (STR)
    6. Train each muscle group once every 5 to 7 days. (ITR)
    7. Take a 1 week break from training every 8 to 10 weeks.

    Mahilig karin magbasa sir eto read mo The Truth about bodybuilding ok yan halos nanjan na lahat na need mo malaman for now - http://www.sendspace.com/file/42biuv
  • ^nyahaha onga eh.. turo kasi yan dun sa gym. kaya ginagawa ko basta kaya pa ni masels.. nagsimula kasi ako sa 2x/week hanggang naging 3x/week.. ngaun 4x/week na.. balak ko din magpalit ng program may nabasa ko sbi ni sir rot2x dapat ata 5x5 ako,di ko pa kasi alam un eh pero babasahin ko pa sya sir. pati yang link mo babasahin ko din bukas pagdating sa opis.hehe salamat brader.. :D
  • boss_j wrote:
    Boss parang lahat yata ng exercise ginagawa mo? Based sa pic mo you don't need that much exercise to stimulate your muscle.
    bale ang program ko paulit ulit lang..
    Chest/Bicep
    Shoulder/tricep
    Back/Leg
    ung abs sinisingit ko basta may oras pa ako..
    simula ng una yan na program ko, dagdag lng ng dagdag ng weight
    minsan ngpapaspot ako kapag last set na tapos ung maximum weight na kaya ko.tpos drop sets para ngalay talaga.. 30-1min rest between sets. wala nga lng akong cardio.. :D hahaha..
    2-3 hours ako maggym.

    no offense din but yung gain mo based sa pictures mo kahit di ka mag gym ma aatain mo yan considering 1year+ ka na nag bubuhat kung mag stick ka parin sa program mo na ganyan 2-3hours don't expect any decent gains.


    Try Max OT or 5x5
    1. Each workout should last approximately 30 to 40 minutes.
    2. Train only 1 or 2 muscle groups per workout/day.
    3. Do 6 to 9 total heavy sets per muscle group.
    4. Do 4 to 6 reps per set.
    5. Rest 2 to 3 minutes between sets. (STR)
    6. Train each muscle group once every 5 to 7 days. (ITR)
    7. Take a 1 week break from training every 8 to 10 weeks.

    Mahilig karin magbasa sir eto read mo The Truth about bodybuilding ok yan halos nanjan na lahat na need mo malaman for now - http://www.sendspace.com/file/42biuv

    nabasa ko na sir hanggang page 40 sir.. di ko pa matapos kasi sumasakit ulo ko sa kakabasa.. :arghh:ayos nga ung explanation niya.. eye opener.. isa ako dun sa mga misinformed na tao.. :D try ko ung ko ung max ot na WO sir. Thanks nga pla!:Banane35:everyday ata sir ung max ot T_T pwede ka ba magsuggest ng program sakin sir? i can only lift every tues/thur/sat/sun..
  • DregPitt wrote:
    Ayo! 1 year mahigit na ako nagbubuhat. so far enjoy naman ako at naaddict na din sa weight lifting. I remember ng mga early days ko sa gym lahat ng tao nakatingin skin, maliit lang kasi ung pinaggyman ko eh. tinatawanan pa ko nuon, saka wala kasi tlaga akong kamuscle man lang. may mga nang aasar saka nagpaparinig pero di ko sila pinapansin..pero ngaun mga kakilala ko na sila sa una lang pala talaga ganun :P may pinagbago naman sa katawan ko kahit papano kaya pinagpatuloy ko na siya. I prefer to workout sa gym kasi kumpleto sila ng gamit saka nakakamotivate din pag nkikita mo ung iba magaganda ung gains nila kaya nakakapagexperiment ako ng mga ibang exercises..:sport:

    Ang gusto ko sana e ung fitness model physique lang, or ung parang ripped para papabols.. hehe. meron akong work ngaun 5 days a week saka review for board exam mwf kaya tuwing tues friday sat sunday ang buhat ko. hopefully pag ng leave ako sa work ko para mkapag focus sa review ay maging 6days a week na ako :lol

    di naman ako nagmamadali magpalaki kasi ang balak ko ay hanggang tumanda e makapgexercise pa din.:flex: kaya di ganun kataas ang expectations ko sa gains ko. pero i make it a point na every time i workout,intense at up to failure saka lang titigil.

    i consider lifting as my relaxation.. gabi kasi ako nagbubuhat tuwing tues and thursday after work. di naman ako tinatamad kasi nageenjoy ako.. parang napakaproductive ng araw ko basta nakapag workout ako. pag sat and sunday naman. morning ako nagbubuhat. masarap dn sa pakiramdam pag tapos :yahoo:

    mahilig akong mgbasa at mgresearch about bodybuilding, mski nasa opis haha.. kaya nga natuwa ako ng makita ko tong site. finnaly makakasunod ako sa trend sa bodybuilding, malalaman ko ung mga more efficient exercises and sigurado ako mamomotivate ako lalo dahil sa mga members. napakalaking tulong nitong site na to kaya nagpapasalamat talaga ako sa nakaisip nito.^^

    bale ang program ko paulit ulit lang..
    Chest/Bicep
    Shoulder/tricep
    Back/Leg
    ung abs sinisingit ko basta may oras pa ako..
    simula ng una yan na program ko, dagdag lng ng dagdag ng weight
    minsan ngpapaspot ako kapag last set na tapos ung maximum weight na kaya ko.tpos drop sets para ngalay talaga.. 30-1min rest between sets. wala nga lng akong cardio.. :D hahaha..
    2-3 hours ako maggym.

    ill try my best na irecord dito ung bawat work out and lifting stats ko para may written record nadin ako.. kaya lang kasi di ko alam ang tawag sa halos lahat ng pinaggawa kong exercise.. haha kaya reresearch ko pa yan isa isa..:P mguupload din ako ng picture later wala pa kasi ako picture maski isa..

    More Power to Pinoy BodBuilding!
    Salute!:policeman:
    Goodluck to Me! :P


    sir paano un 2x a week na workout mo noon?
  • Copied from JW's blog:
    For those that can only make it to the gym 4 days a week I thought you might find it helpful to view a sample 4-day Max-OT workout schedule.
    There is nothing special about this arrangement or any other Max-OT arrangement for that matter. You can group the body parts and the order of days in any number of ways and still be effective.
    Here are some important principles to keep in mind when constructing your schedule:
    Train each body part once per week.
    4-6 reps for major body parts.
    6-8 total sets for bigger muscle groups.
    4-5 total sets for smaller muscle groups.
    Select mostly free weight compound exercises.
    Don’t group large body parts together like chest and back or legs and chest.
    Day 1 – Chest & Triceps
    Flat Bench Press….3 sets 4-6 reps
    Incline Bench Press ….2 sets 4-6 reps
    Weighted Dips….1 set 4-6 reps
    Tricep Cable Pushdowns….2 sets 4-6 reps
    Lying Triceps Extensions….2 sets 4-6 reps
    Day 2 – Back & Biceps
    Barbell Rows….3 sets 4-6 reps
    Cable Rows….2 sets 4-6 reps
    Pull-Downs….2 set 4-6 reps
    Barbell Curls….2 sets 4-6 reps
    Dumbbell Curls….2 sets 4-6 reps
    Day 3 – Legs & Abs
    Squats….3 sets 4-6 reps
    Leg Press….2 sets 4-6 reps
    Stiff Leg Deadlifts…2 sets 4-6 reps
    Cable Crunches….3 sets 8-12 reps
    Swiss Ball Crunches….2 sets 12-15 reps
    Day 4 – Shoulders & Calves
    Shoulder Press….3 sets 4-6 reps
    Side Lateral Raises….2 sets 4-6 reps
    Rear Lateral Raises….2 sets 4-6 reps
    Calf Raises On Leg Press …. 3 sets 6-8 reps
    Seated Calve Raises….2 sets 6-8 reps
  • @Geeky = haha.. banoobs palang ako nun. di ko rerecommend un sayo. 1st day = chest/tricep 2nd day = shoulder/bicep (walang leg at back) nyahaha! umabot din ako ng 3 months siguro bago ako ng 3 days naman.. tapos 4 days haha..

    @xBrain = wow ayos to ahh! salamat sir! mag gym ako meang gabi.. ill try this one maraming salamats! :D
  • ^np bro. Max ot din ako. For now that can get you started. Very informative yung ebook niya bro kaya read more!
  • sir question ganun lang ba talaga yung dami ng exercise ko? angkonti kasi eh :P
  • Oo bro. Sa simula lang yan. Kapag magheavy ka na talaga saka mo sabihing onti. :grin:
  • heavy kasi yan kaya konti lang talaga....
  • ok mga sirs! :D all new program ako.. excited na ko mamaya!haha.. :D maraming salamat sa mga input nio sir! :D
  • donbuhdonbuh Posts: 3,164C-Class
    bakit magkasama ang squat at dl??
  • Di ko nasunod ung program mo sir. nabitin ako sa WO eh.. xD
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