Big Dawg

No pain, no gain! :sport:
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Comments

  • patspats Posts: 199
    All i can say is, wow :jd:
  • JettieJettie Posts: 3,763B-Class
    yown! Nice sir big dawg! Hope you post your workout program, nutrition and lifts your way so that we can look and study and apply everything on it and especially what's your current for sir noel and sir pacoy's workout routine..
  • Big DawgBig Dawg Posts: 645
    ..............
  • milksworthmilksworth Posts: 3,138
    dayum! envy much with your arms sir! i wish id also get to your current weight i know its hard but still im hoping to achieve it.
  • Big DawgBig Dawg Posts: 645
    milksworth wrote:
    dayum! envy much with your arms sir! i wish id also get to your current weight i know its hard but still im hoping to achieve it.

    Thanks bro. Stay hungry and you will achieve it - you're still young and have a great physique already dude![size=large]TRAINING[/size]

    Day 1: Chest
    Day 2: Back
    Day 3: rest
    Day 4: Delts/Traps
    Day 5: Arms
    Day 6: Legs
    Day 7: rest

    In general I go heavy as possible on the basic compound exercises for 8-10 reps. I used to go much heavier when younger, but with age, one has to avoid injury also. On isolation exercises I use higher reps around 12-15. I do low volume - usually 2 worksets per exercise, but I bust ass on it to failure. Similar to Yates style, but I don't do all the forced reps and negatives at my age now. I'll post some workouts later with more detail.
  • Mighty_OakMighty_Oak Posts: 3,940
    Holy Guns, quads, calves and everything!

    I'm stuck at 200 - 205lbs now Sir. How i wish I'm at the 225lb range at least.

    I'm also glad how you emphasized the importance of the "basic compound exercises" and how it's still the core of your programming. Many Pinoys especially the youngsters are so fixated on doing those isolation movements even without having any solid foundation yet thinking it would make them look "chiseled" while getting big at the same time.

    Since I'm into strength training, I'm eager to know your lifting stats Sir so if you may kindly share us your poundages on those compound lifts. Thanks!
  • Big DawgBig Dawg Posts: 645
    Mighty_Oak wrote:
    Holy Guns, quads, calves and everything!

    I'm stuck at 200 - 205lbs now Sir. How i wish I'm at the 225lb range at least.

    I'm also glad how you emphasized the importance of the "basic compound exercises" and how it's still the core of your programming. Many Pinoys especially the youngsters are so fixated on doing those isolation movements even without having any solid foundation yet thinking it would make them look "chiseled" while getting big at the same time.

    Since I'm into strength training, I'm eager to know your lifting stats Sir so if you may kindly share us your poundages on those compound lifts. Thanks!


    Thanks Oak! Btw I like how you have Arnolds nickname and use Franco deadlifting as your avi! I checked out your vid deadlifting - stong bro. You have to remember I am 6'0 tall, so you're probably thicker than me at even 205 if you're 5'7 or 5'8 tall.

    Yes, basic compounds are the key to getting big no doubt. I can't count the times over the years that young guys would approach me in the gym and ask how to get bigger, and I would tell them stick with the basics, go heavy with good form, and eat right. Then I would see them in the gym 2 or 3 days later doing countless sets of cable crossovers for chest or cable curls for bi's haha! Some people don't want to listen and aren't willing to put in the hard work it takes on squats, deads, benches, rows, militaries, dips, pullups, etc. Chisled comes from diet & cardio, not a bunch of light weights on cables & machines.

    Regarding my lifts bro, I never have been that strong for my size. I guess I'm more like Arnold in the fact that I was blessed with the genes to put on alot of size, but not with the God given strength like a Franco. To give an example, years ago my best bench was 425 x 3, squat was 545 x 5 and dead 505 x 3. Those lifts were raw - but I wore a belt, so technically not raw haha. I weighed around 250 when I did that back in my 30's. Shit we had guys in the gym that weighed only 200 that lifted more than that. I never did single max's to avoid injury, and rarely did I go that low in reps as I wasn't a powerlifter. I usually trained for hypertrophy with rep ranges in the 8-12 range.

    Some of my other best lifts for reps was incline bb press 315 x 10, press behind neck 275 x 6, leg press 1350 x 10, flat db press 150's x 8. I still go heavy as possible for 8-12 reps. When you hit the iron hard and heavy as many years as I have, injuries happen. I haven't squatted regularly in many years since in 2001 I injured my lumbar and it put me out of work for a year. I also haven't did flat bb bench in many years due to rotator cuff issues. I can still do heavy db work or inclines, but the incline bench here at the gym is angled so high, I don't do incline bb bench - I stick with db's. Hey we all have to adapt and tweak our routines to work around injuries, joint pains, etc.

    I don't want to scare anyone away from squats or benching. Those exercises should be key with youngsters to build a solid foundation. Keep in mind, I had squatted for 20 years before giving it up haha. Anyone wanting to get big MUST stick to the basics, and always try to get stronger. That doesn't mean get stronger doing single max lifts, it means for reps. Example - if someone is benching 150 x 10 today, then next week, he should try his BEST to get it for 11, OR 155 x 10. If the weights always stay the same, so will the physique. It takes small steps, and getting big doesn't happen overnight.

    Sorry for the book!lol :p
  • JettieJettie Posts: 3,763B-Class
    that guns! that everything deym!
  • milksworthmilksworth Posts: 3,138
    ^ solid advise sir big dawg! hope the youngsters here would really stick with this thinking and training style.
  • Mighty_OakMighty_Oak Posts: 3,940
    Big Dawg wrote:
    Mighty_Oak wrote:
    Holy Guns, quads, calves and everything!

    I'm stuck at 200 - 205lbs now Sir. How i wish I'm at the 225lb range at least.

    I'm also glad how you emphasized the importance of the "basic compound exercises" and how it's still the core of your programming. Many Pinoys especially the youngsters are so fixated on doing those isolation movements even without having any solid foundation yet thinking it would make them look "chiseled" while getting big at the same time.

    Since I'm into strength training, I'm eager to know your lifting stats Sir so if you may kindly share us your poundages on those compound lifts. Thanks!


    Thanks Oak! Btw I like how you have Arnolds nickname and use Franco deadlifting as your avi! I checked out your vid deadlifting - stong bro. You have to remember I am 6'0 tall, so you're probably thicker than me at even 205 if you're 5'7 or 5'8 tall.

    Yes, basic compounds are the key to getting big no doubt. I can't count the times over the years that young guys would approach me in the gym and ask how to get bigger, and I would tell them stick with the basics, go heavy with good form, and eat right. Then I would see them in the gym 2 or 3 days later doing countless sets of cable crossovers for chest or cable curls for bi's haha! Some people don't want to listen and aren't willing to put in the hard work it takes on squats, deads, benches, rows, militaries, dips, pullups, etc. Chisled comes from diet & cardio, not a bunch of light weights on cables & machines.

    Regarding my lifts bro, I never have been that strong for my size. I guess I'm more like Arnold in the fact that I was blessed with the genes to put on alot of size, but not with the God given strength like a Franco. To give an example, years ago my best bench was 425 x 3, squat was 545 x 5 and dead 505 x 3. Those lifts were raw - but I wore a belt, so technically not raw haha. I weighed around 250 when I did that back in my 30's. Shit we had guys in the gym that weighed only 200 that lifted more than that. I never did single max's to avoid injury, and rarely did I go that low in reps as I wasn't a powerlifter. I usually trained for hypertrophy with rep ranges in the 8-12 range.

    Some of my other best lifts for reps was incline bb press 315 x 10, press behind neck 275 x 6, leg press 1350 x 10, flat db press 150's x 8. I still go heavy as possible for 8-12 reps. When you hit the iron hard and heavy as many years as I have, injuries happen. I haven't squatted regularly in many years since in 2001 I injured my lumbar and it put me out of work for a year. I also haven't did flat bb bench in many years due to rotator cuff issues. I can still do heavy db work or inclines, but the incline bench here at the gym is angled so high, I don't do incline bb bench - I stick with db's. Hey we all have to adapt and tweak our routines to work around injuries, joint pains, etc.

    I don't want to scare anyone away from squats or benching. Those exercises should be key with youngsters to build a solid foundation. Keep in mind, I had squatted for 20 years before giving it up haha. Anyone wanting to get big MUST stick to the basics, and always try to get stronger. That doesn't mean get stronger doing single max lifts, it means for reps. Example - if someone is benching 150 x 10 today, then next week, he should try his BEST to get it for 11, OR 155 x 10. If the weights always stay the same, so will the physique. It takes small steps, and getting big doesn't happen overnight.

    Sorry for the book!lol :p

    THIS. THIS and finally THIS.

    Can we post this on the main page so for EVERYONE to read?

    Thank you for the insights Sir, hope to train with you one of these days.
  • allen101allen101 Posts: 5,102
    Wow I first thought that was arnold in his younger years. Hahaha.

    You're just 16 and you look like that. Impressive!
    I admire you're physique and experience but what do like the most is how you you respond.
    For me, I don't mind reading your long posts as long as I am learning.
    So please keep them coming!
  • kulafu25kulafu25 Posts: 292C-Class
    one word " Inspiration!"
  • xtend1220xtend1220 Posts: 121
    :jd::jd: im speechless
  • rotrot78rotrot78 Posts: 1,147
    inspiring!!
  • nattypinoynattypinoy Posts: 158
    AMAZING GENES
    salamat sa share of knowledge and expierence sir.

    Sir ano po noon ang preparation mo nun heydays mo sa competition? diet? workout prior to competition?
  • mufstermufster Posts: 132
    I am getting more motivated after seeing this.... basic/compound is really the foundation.... now I going to love the foundation.
  • Big DawgBig Dawg Posts: 645
    Haven't been on past 3 weeks due to a computer problem. It's fixed now so yaaay back! :)
    allen101 wrote:
    Wow I first thought that was arnold in his younger years. Hahaha.

    You're just 16 and you look like that. Impressive!
    I admire you're physique and experience but what do like the most is how you you respond.
    For me, I don't mind reading your long posts as long as I am learning.
    So please keep them coming!

    Thanks bro, I will do my best! :)Rested today, hit arms yesterday:

    Hammer db curls - 20's x 20, 30's x 15, 50's x 12, *65's x 10, *65's x 8
    Seated incline db curls - 30's x 12, *40's x 12, *50's x 8
    EZ bar curl 21's - *2 sets, 75 lbs

    CG Bench press - 90 x 30, 120 x 20, 170 x 15, *220 x 12, *240 x 8
    EZ bar skullcrushers - 90 x 15, *120 x 12, *150 x 8
    Cable pushdowns - 100 x 15, *160 x 15, *200 x 10

    * = worksets; all other sets are warmups/feel-sets

    My normal pre-workout ritual of drinking 2 Cobra Extra's had me jacked as usual haha! ;)
  • Big DawgBig Dawg Posts: 645
    Back day...

    WG front pulldowns - 80 x 25, 120 x 20, 160 x 15, *200 x 13, *230 x 9
    Deadlift - 115 x 12, 225 x 10, *325 x 8, *375 x 5
    Barbell rows - 185 x 15, *230 x 15, *280 x 8
    CG underhand pulldowns - *180 x 12, *210 x 8

    * = worksets

    At the gym I go to, the biggest plates are the 50's - they are steel & thick and not so wide like a modern 45lb plate. So, I have to bend over much more to start the pull. I don't go so heavy bcoz of that - don't need any injuries. I guess I could do rack pulls/partial deads, but I prefer the full movement. :)

    Also, felt like I was going to pass out today bcoz so damn hot and humid. No aircon, no electric fans - wtf is up with filipino gym owners apparently thinking the more you sweat, the better the workout?lol Maybe for boxing training or other cardio-involved sports, but NOT the best environment for trying to use heavy weights and gains. Is this normal in all Phils to not even have 1 fucking fan in the gym?
  • badass_vinchbadass_vinch Posts: 4,471A-Class
    Sir, can you give me a few tricks on barbell rows? do you pull the bar below the chest or towards the abs?

    live&dieNATURAL

  • Big DawgBig Dawg Posts: 645
    Sir, can you give me a few tricks on barbell rows? do you pull the bar below the chest or towards the abs?

    Sure bro. I pull to the lower abs to target the lower lats more. Pulling up higher is great also but with more emphasis on the rhomboids & mid-upper lats. Actually either way is cool just so you are busting ass - thats the main point. Today I used overhand grip, but I often switch up and go underhand. Underhand really hits the lower lats, however you can't typically use as much weight.
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