BADASS in the MAKING

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  • totoo yan delikado sumubok ng mabigat, kaya minsan kayong mga magkakakilala mag set kayo ng kahit isang araw na magkakasama sa gym para mag spot spot kayo, at masubok niyo ang 1 RM niyo. mga 3 hrs before lumapang muna kayo. at kailangan tama ang pahinga at kung may pre WO drink kayo 30 mins before laklakin niyo. sabi lang to.
  • dimzon03dimzon03 Posts: 1,529A-Class
    ^noted yan sir pacs...
    ngayon palang motivated nako:yahoo:
  • allen101allen101 Posts: 5,102
    dimzon03 wrote:
    Back and tricep day (December 13,2012)

    pullups BW-10reps-2sets

    SLDL 70lbs warm up-12reps-2sets
    90lbs-12reps-2sets
    100lbs-12reps-1set
    110lbs-10reps-1set

    Machine Row 70lbs warm up-12reps-2sets
    90lbs-12reps-1set
    110lbs-12reps-1set
    120lbs-12reps-2sets

    Lat Pulldown (wide grip)
    30lbs warm up-12reps-2sets
    60lbs-12reps-3sets
    70lbs-12reps-1set
    (close grip)
    80lbs-10reps-3sets

    Overhead Tricep Extension
    30lbs-15reps-2sets
    40lbs-10reps-5sets

    Tricep Pushdown
    30lbs-12reps-2sets
    40lbs-8reps-4sets ( grabe sobrang pagod na...sana mag improved
    ako dito kasi liit pa din ng tricep ko...:sleepy:)

    Tricep Rope pulldown
    40lbs-8reps-3sets

    Tricep Dips BW-12reps-3sets

    Post Workout meal
    isang malupit na timplahan ng PM7 na may gatas...hay sarap:yahoo:

    Bro, double check mo form sa pull ups, kasi lat pulldown mo ay 80 palang wala pa sa bw mo then 10 reps at 2 sets ka sa pull ups.
    Baka there's something wrong.
    Either hindi full rom ang pull ups mo or masiyado na magaan ang lat pulldown mo at kailangan mo ng dagdagan. Although iba iba din kasi talaga.
  • dimzon03dimzon03 Posts: 1,529A-Class
    @sir allen

    salamat po at napansin nyo po yun...update ko po ulit nxt backWO ko po...
    at unahin ko po kaya yung lat pulldown para po may lakas pa ako...
  • dimzon03dimzon03 Posts: 1,529A-Class
    Chest and bicep day (December 18,2012)

    Bench Press 70lbs warm up-12reps-2sets
    100lbs-10reps-2sets
    120lbs-8reps-2sets with spot

    Incline BP 70lbs warm up-12reps-2sets
    100lbs-10reps-3sets

    Machine Seated Chest Press
    60lbs warm up-12reps-2sets
    100lbs-12reps-2sets
    110lbs-12reps-2sets

    Cable Crossover
    20lbs warm up-12reps-2sets
    60lbs-12reps-2sets
    80lbs-8reps-2sets

    DB pullover
    30lbs-12reps-3sets

    Barbell Curls
    40lbs-12reps-5sets

    Alternate DB Curls
    20lbs each hand-12reps-3sets
  • ang daya,di ka nagpakita hahahaha
  • Mighty_OakMighty_Oak Posts: 3,940
    dimzon03 wrote:
    Chest and bicep day (December 18,2012)

    Bench Press 70lbs warm up-12reps-2sets
    100lbs-10reps-2sets
    120lbs-8reps-2sets with spot

    Incline BP 70lbs warm up-12reps-2sets
    100lbs-10reps-3sets

    Machine Seated Chest Press
    60lbs warm up-12reps-2sets
    100lbs-12reps-2sets
    110lbs-12reps-2sets

    Cable Crossover
    20lbs warm up-12reps-2sets
    60lbs-12reps-2sets
    80lbs-8reps-2sets

    DB pullover
    30lbs-12reps-3sets

    Barbell Curls
    40lbs-12reps-5sets

    Alternate DB Curls
    20lbs each hand-12reps-3sets

    Bro, just like what the other's said high reps won't benefit you at your current level. Focus on getting stronger first which in turn will make you bigger plus it will promote myofibriliar hypertrophy which is the kind of hypertrophy that produces quality muscles. Tapos kumain ka ng kumain, don't worry too much about getting fat (I'm basing this from what I saw when we met).
  • dimzon03dimzon03 Posts: 1,529A-Class
    ang daya,di ka nagpakita hahahaha

    nakita kita sir DV...nasa likod lang ako ni sir mighty bago kayo pumasok sa sm hypermarket...
    naka sumbrero ka pa nga eh...sayang sir hindi tayo nakapag usap...may nxt tym pa naman po..cheers
    [Bro, just like what the other's said high reps won't benefit you at your current level. Focus on getting stronger first which in turn will make you bigger plus it will promote myofibriliar hypertrophy which is the kind of hypertrophy that produces quality muscles. Tapos kumain ka ng kumain, don't worry too much about getting fat (I'm basing this from what I saw when we met).
    [/quote]

    @sir mighty,salamat po sa tip nyo...promise gagawin ko po yan:flex:
    at sana po gumaling na po yung anak nyo po...
    allen101 wrote:

    @sir allen,hindi ko po makita d2 sa office yung site...nka-block po
    pag uwi ko po sa bahay dun ko nalng po tignan...salamat po BIGBADDUDE...hehehe
  • dimzon03dimzon03 Posts: 1,529A-Class
    Back and tricep day (December 20,2012)

    Machine Row 50lbs warm up-20reps-2sets
    100lbs-5reps-1set
    125lbs-5reps-2set
    150lbs-5reps-3sets

    Lat Pulldown (wide grip)
    30lbs warm up-12reps-2sets
    80lbs-5reps-3sets
    90lbs-5reps-2sets
    (close grip)
    80lbs-5reps-5sets

    Overhead Tricep Extension
    warm up-10lbs-20reps-1set
    30lbs-10reps-2sets
    40lbs-10reps-3sets

    Tricep Pushdown
    warm up-20lbs-12reps-2sets
    70lbs-8reps-5sets

    Tricep Rope pulldown
    60lbs-8reps-5setsLegs day (December 21,2012)

    Squat 50lbs warm up-12reps-1set
    100-5reps-2sets
    120-5reps-3sets

    SLDL 50lbs warm up-12reps-2sets
    100lbs-5reps-2sets
    120lbs-15reps-3sets

    Leg Extension 20lbs warm up-12reps-2sets
    40lbs-10reps-1set
    60lbs-8reps-2sets
    80lbs-8reps-2sets
    100lbs-6reps-1set

    Seated Calves Raise 20lbs warm up-12reps-2sets
    50lbs-10reps-2sets
    65lbs-10reps-2sets
  • dimzon03dimzon03 Posts: 1,529A-Class
    Chest and Bicep day (December 26,2012)

    Flat Bench Press
    50lbs warm up-20reps-2sets
    100lbs-5reps-1set
    110lbs-5reps-3set
    120lbs-5reps-1set

    Incline Bench Press
    50lbs warm up-12reps-2sets
    100lbs-5reps-3sets
    110lbs-5reps-2sets
    120lbs-5reps-1set

    Cable Crossover
    warm up-10lbs-20reps-1set
    60lbs-8reps-2sets
    80lbs-8reps-3sets

    Seated Machine Chest Press
    warm up-50lbs-12reps-2sets
    100lbs-10reps-2sets
    110lbs-10reps-2sets
    120lbs-10reps-2sets

    Barbell Curls
    30lbs-10reps-3sets
    40lbs-10reps-2sets

    Alternate Dumbbell Curls
    20lbs each hand-20reps-3sets
  • dimzon03, wala ka na po bang ibang abdominal concentrated workout? yung nakita ko lang kasi is decline ab crunch.
  • dimzon03dimzon03 Posts: 1,529A-Class
    wala na...decline crunches lang at side bend...:sport:
  • dimzon03dimzon03 Posts: 1,529A-Class
    Shoulder and Traps day (December 27,2012)

    Neck Press
    20lbs warm up-20reps-2sets
    50lbs-8reps-2sets
    60lbs-5reps-2set2

    Machine Shoulder Press
    50lbs warm up-12reps-2sets
    100lbs-5reps-1set
    125lbs-5reps-2sets
    150lbs-5reps-2sets

    Side Lateral Raise
    10lbs-12reps-4sets

    Shrugs
    warm up-50lbs-12reps-2sets
    100lbs-8reps-4sets
  • dimzon03dimzon03 Posts: 1,529A-Class
    Chest and Bicep day (january 2,2013)

    Flat Bench Press
    50lbs warm up-20reps-2sets
    100lbs-5reps-1set
    110lbs-5reps-2sets
    120lbs-5reps-2sets

    Incline Bench Press
    50lbs warm up-12reps-2sets
    100lbs-5reps-3sets
    110lbs-5reps-2sets
    120lbs-5reps-1set

    Cable Crossover
    warm up-10lbs-20reps-1set
    60lbs-8reps-2sets
    80lbs-8reps-3sets

    Seated Machine Chest Press
    warm up-50lbs-12reps-2sets
    100lbs-10reps-2sets
    115lbs-10reps-2sets
    130lbs-10reps-2sets

    Barbell Curls
    30lbs-10reps-3sets
    40lbs-10reps-2sets

    Hammer Curls
    20lbs each hand-20reps-4sets

    Alternate Dumbbell Curls
    20lbs each hand-20reps-3setNakakalungkot naman=(
    huling timplahan na ng promatrix7 ko...
    di bale hantayin ko na lang next batch ng PM7 ni sir Mighty:lol
  • emon02emon02 Posts: 700
    mukhang mas malakas ka pa magbp sakin ahaha nice nice ilan serving ka ba sa isang araw? yung akin meron pa mga 1/4 nalang lolz
  • dimzon03dimzon03 Posts: 1,529A-Class
    hindi sir ah...mas mataas parin numbers mo eh,
    dalawang servings sa isang araw...
    umaga at gabi pag rest day,umaga at post WO naman pag lift days:sport:
    sayo sir,meron pa?
  • emon02emon02 Posts: 700
    meron pa, pero konti nadin., hehe. same lang din pala tayo ng serving, baka napapadami ang scoop mo bro. wala pang one month diba? 65 serving yung pm7 ang pagkakaalam ko.
  • dimzon03dimzon03 Posts: 1,529A-Class
    ang ginawa ko kasi ginamit ko dati yung scooper ng impact whey(2scoops=30grms)
    ginawako nung first week ko ng pag inom ng PM7 3scoops=45grms...
    kaya napaaga ang pagkawala ni PM7=(
  • dimzon03dimzon03 Posts: 1,529A-Class
    Legs and Shoulder day (January 3,2013)

    Squat
    50lbs warm up-12reps-1set
    70lbs-8reps-1set
    100lbs-5reps-2sets
    120lbs-5reps-1set
    130lbs-5reps-2sets

    Behind the Neck Press
    60lbs-8reps-4sets

    Machine Shoulder Press
    50lbs warm up-12reps-2sets
    100lbs-5reps-1set
    125lbs-5reps-2sets
    150lbs-5reps-2sets

    Side Lateral Raise
    10lbs each hand-12reps-4sets

    Front DB raise
    20lbs each hand-20reps-4sets

    Shrugs
    warm up-50lbs-12reps-2sets
    100lbs-20reps-4sets

    Seated Calves Raise
    50lbs-12reps-1set
    70lbs-10reps-2sets
    75lbs-10reps-2sets
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