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MaloyMaloy Posts: 582C-Class
Program - Max-OT
April 2014 onwards supplements - None
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  • MaloyMaloy Posts: 582C-Class
    May 3 hour window ako para mag gym n gayong Monday and Tuesday, heto po ang program na susundan ko , feel free to comment, open po ako sa constructive critisms :)

    Monday (done) :

    Machine Press 15 reps , 3 sets
    Seated Dumbbell press 15 reps , 3 sets

    Machine Bench Press 15 reps , 3 sets
    Dumbell Bench press (Incline , flat, decline) 15 reps , 3 sets (each)
    Fly (Machine) 15 reps , 3 sets
    Straight-Arm Pullover 15 reps , 3 sets

    Two-Arms Triceps Extension 15 reps, 3 sets
    Triceps Kickback 15 reps, 3 sets
    Triceps Pushdown - Rope Attachment 15 reps, 3 sets
    Cable One Arm Tricep Extension 15 reps, 3 sets

    Tuesday :
    Cable Pull Downs 15 reps, 3 sets
    Seated Cable Rows 15 reps, 3 sets
    Bent Over Barbell Rows 15 reps, 3 sets

    Dumbbell Side Laterals 15 reps, 3 sets
    front lateral raise 15 reps, 3 sets
    Delt row 15 reps, 3 sets
    dumbell Shrug s 15 reps, 3 sets

    hammer curls 15 reps, 3 sets
    Alternate curls 15 reps, 3 sets
    Concentrate curls 15 reps, 3 sets
  • badass_vinchbadass_vinch Posts: 4,471A-Class
    Maloy wrote:
    May 3 hour window ako para mag gym n gayong Monday and Tuesday, heto po ang program na susundan ko , feel free to comment, open po ako sa constructive critisms :)

    Monday (done) :

    Machine Press 15 reps , 3 sets
    Seated Dumbbell press 15 reps , 3 sets
    Machine Bench Press 15 reps , 3 sets
    Dumbell Bench press (Incline , flat, decline) 15 reps , 3 sets (each)
    Fly (Machine) 15 reps , 3 sets
    Straight-Arm Pullover 15 reps , 3 sets
    Two-Arms Triceps Extension 15 reps, 3 sets
    Triceps Kickback 15 reps, 3 sets
    Triceps Pushdown - Rope Attachment 15 reps, 3 sets
    Cable One Arm Tricep Extension 15 reps, 3 sets

    Tuesday (to follow):


    suggestion lang, kung chest & shoulder presses in the same WO, unahin mo yung chest. pag fatigued na yung delts mo most likely mas maactivate mo lalo yung front delts instead na pectorals sa flat/incline presses.

    alisin mo na din yung Machine Bench Press kasi solb ka na sa ALL ANGLES of DB presses. Alisin mo na din yung Triceps Kickback and Cable One Arm Tricep Extension kasi too much pressing and tricep work na.

    lastly, try using heavier weights on every set kasi 15 reps sa 1st set seems light. kaya 2nd and 3rd sets mas mabigat na weight na that will limit you to around 8-12 reps naman :)

    live&dieNATURAL

  • MaloyMaloy Posts: 582C-Class
    thanks po sa advice , will do exactly as advised.
    I am assuming yung advice mo sir for 8-12 reps for hypertrophy

    Kung yan naman ang susundin ko , in favor naman yan for my usual program na 4-6 using heavy loads (pag bumalik na ko sa dati kong program) right?
  • badass_vinchbadass_vinch Posts: 4,471A-Class
    yes for hypertrophy. nakita ko kasi sa side bar mo yung low rep range for basic compounds so i assumed na you did your homework pagdating sa strength aspect. try mo yung 5-7 reps for heavy presses and pulls, tapos yung 4-6 reps for squats and deadlifts.

    masyado magaan IMO yung 15 reps for hypertrophy kaya i suggested 8-12. para din mas madali mo ma-gauge kung lumalakas ka kasi once you started making more than 6-7 reps on you power exercises meaning time to go heavier :)

    live&dieNATURAL

  • MaloyMaloy Posts: 582C-Class
    March 10 2014

    (7 Months BB)


    Still bulking , from 180 to 182 lbs . No plan to cut at all . Still lifting hard and eating properly with only Mutant whey and amino acid as supplements.
  • rtravino29rtravino29 Posts: 1,549
    Nice BULK brah! Inggit much =(. I'm 5'8 at 164 lbs, having a hard time on bulking . sabagay who am I to complain, sablay naman diet ko, kung anung pagkain sa bahay,yun ung diet ko, LOL!
  • MaloyMaloy Posts: 582C-Class
    Sir thank you po , puro taba pa yung akin di tulad ng mga masters dito..
    Hindi ko makita yung journal mo sir, pde mo bigay sa akin lilnk? saka ano po yung meal plan nyo ?
  • rtravino29rtravino29 Posts: 1,549
    you can click here for my journal

    As of now, wala pa kong sinusunod na diet, But im planning once we move to a new apartment, :)

    brah, IMHO, normal lang yung taba sa bulking, tingnan mo yung journal nila master monching, or ni yatez, but I tell you, once they cut, BOOM! mirin' the maskels ka, heheh!
  • allen101allen101 Posts: 5,102
    Yikeeee sweet :)
  • rtravino29rtravino29 Posts: 1,549
    Yikeeee sweet Smile

    Im no homo brah, haha!
  • allen101allen101 Posts: 5,102
    Kilig much ako sa inyo eh.
    Still a better love story than twilight.
  • rtravino29rtravino29 Posts: 1,549
    Kilig much ako sa inyo eh.
    Still a better love story than twilight.

    Sorry, slow mow ako , di ko magets, If it's a joke, you got me there, If it's not, medyo below the belt na .
  • allen101allen101 Posts: 5,102
  • rtravino29rtravino29 Posts: 1,549
    allen101 wrote:


    LOL! haha! :P
  • rreorarreora Posts: 178C-Class
    Good job sir. Bakit wala ka plano mag cut?
  • MaloyMaloy Posts: 582C-Class
    rreora wrote:
    Good job sir. Bakit wala ka plano mag cut?

    Sir, nakalimutan ko yung word na " Yet"

    Still no plans of cutting yet :) Thank you for visiting my journal

    @ Sir Allen ...

    Dami ko tawa dito haha
  • allen101allen101 Posts: 5,102
    Pwede ka din siguro mag recomp.
    Kasi based sa pics mo mataas bfat mo, siyempre lalo pang tataas yan kasi surplus ka.

    Just make sure to train intense, check your nutrition and be more active para mas maging mataas ang muscle : fat gain ratio.

    IMO.

    Goodluck!
  • rreorarreora Posts: 178C-Class
    Pareho lang tayo ng body type. Mas visible lang un belt bag ko. Mirin yours. LOL!
  • monching11monching11 Posts: 7,273B-Class
    rtravino29 wrote:
    you can click here for my journal

    As of now, wala pa kong sinusunod na diet, But im planning once we move to a new apartment, :)

    brah, IMHO, normal lang yung taba sa bulking, tingnan mo yung journal nila master monching, or ni yatez, but I tell you, once they cut, BOOM! mirin' the maskels ka, heheh!

    I am not worthy to be in the same sentence and to a higher degree, compared to future mr. Olympia, Yatez.

    On topic:

    I built a good enough foundation pero pagdating sa cut hirap na hirap naman ako sa kapal nung taba. So never to full dirty bulk again hehehe :)
  • YatezYatez Posts: 2,745
    Never cut
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