Small Man Wiji

SmallWIJISmallWIJI Posts: 742B-Class
2010 (No Lifting just eat eat eat!)
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Current Weight: June 2014 145lbs
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legs Better slow progress than no progress
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October 10, 2014
1 month Clean Bulk
No more dirty bulking anymore
10 months in Training
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Matagal nadin ako dito "Seen Zone" dito sa site so I decide na gumawa na hehe!:tongue:

Hope Marami ako matutunan sa inyo na mga advise!:lol

Gob Bless All
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Comments

  • hernan1925hernan1925 Posts: 96
    may improvement sir, naiwan lang yun chest mo... gawa ka ng program para di maiwan chest mo. ex. program routine monday chest-tricep, tuesday back -bicep, wednesaday shoulder-legs, thursday off. para di maiwan chest mo. or tirahin mo sa gym yun chest para lumitaw, mas complete gamit dun...
  • SmallWIJISmallWIJI Posts: 742B-Class
    hernan1925 wrote:
    may improvement sir, naiwan lang yun chest mo... gawa ka ng program para di maiwan chest mo. ex. program routine monday chest-tricep, tuesday back -bicep, wednesaday shoulder-legs, thursday off. para di maiwan chest mo. or tirahin mo sa gym yun chest para lumitaw, mas complete gamit dun...


    Thanks Bro hernan1925 yan nga po tlga prob ko ung chest ko hirap ako jan hindi ko alam kung bkt =(

    Need ko tlaga mag basa basa dito :angry:
  • hernan1925hernan1925 Posts: 96
    ask lang ano program mo sa chest? gawin mo yun tatlong exercise para sa chest incline, flat bench, decline. para kumpleto. or basa basa ka dito or ask ka dun sa ibang master na monster na...:sport:
  • SmallWIJISmallWIJI Posts: 742B-Class
    hernan1925 wrote:
    ask lang ano program mo sa chest? gawin mo yun tatlong exercise para sa chest incline, flat bench, decline. para kumpleto. or basa basa ka dito or ask ka dun sa ibang master na monster na...:sport:

    Bro, ung sa chest push up 3 set 20 reps. tpos flat bench press 80lbs 3 set 12 reps, Incline 70lbs 3 set 12 reps, Decline 50lbs lang kasi hirap ako dun.

    siguro need ko na mag add ng weights/set/reps para makita ko ko progress magiging focus tlga ako dito =(
  • hernan1925hernan1925 Posts: 96
    siguro dati lagi mo tinitira ang arms mo. kaya naiwan.
  • SmallWIJISmallWIJI Posts: 742B-Class
    hernan1925 wrote:
    siguro dati lagi mo tinitira ang arms mo. kaya naiwan.

    Yes Bro, As Newbie un lagi arms palagi kasi wala pa akong bench press nun. siguro umabot ako ng 2 months sinabayan ko pa ng jogging every morning tpos push ups lang tlga workout ko sa chest =(
  • popoycantonpopoycanton Posts: 216C-Class
    chest, back, traps naiwan sa iyo.
  • CoreCore Posts: 2,508B-Class
    SmallWIJI wrote:
    Bro, ung sa chest push up 3 set 20 reps. tpos flat bench press 80lbs 3 set 12 reps, Incline 70lbs 3 set 12 reps, Decline 50lbs lang kasi hirap ako dun.
    ...

    Form check kailangan mo dito. Check mo yung arms kung nagfla-'flare' (*arms perpendicular/90º from the torso while pressing).
  • LazarLazar Posts: 565
    ^ Yep, napakahalaga ng correct form sa chest, di lang dahil sa puedeng walang mangyare sa chest, kundi puede ka pang ma-injury.
  • SmallWIJISmallWIJI Posts: 742B-Class
    Core wrote:
    SmallWIJI wrote:
    Bro, ung sa chest push up 3 set 20 reps. tpos flat bench press 80lbs 3 set 12 reps, Incline 70lbs 3 set 12 reps, Decline 50lbs lang kasi hirap ako dun.
    ...

    Form check kailangan mo dito. Check mo yung arms kung nagfla-'flare' (*arms perpendicular/90º from the torso while pressing).


    Thanks Sir sa advise po.. nung saturday nga po kasama ko ung friend ko 5yrs in bodybuilding na siya. First time ko siya nakasabay sa GYM nakita niya ako nag benchpress mali daw nga po ung form and hawak ko. kasi halos close daw ung grip ko sa barbell which is not correct daw. so tinuruan nya ako mas wide grip more hit daw sa chest un. ramdam ko na ung pain sa chest simula nun.:yahoo:
    Lazar wrote:
    ^ Yep, napakahalaga ng correct form sa chest, di lang dahil sa puedeng walang mangyare sa chest, kundi puede ka pang ma-injury.

    Thanks Bro appreciate this.Mga master ok lang po ba in the same day pwede ko ba pagsabayin sa workout and Chest, Shoulder, Traps?

    Ano pong program na maganda para dito?

    Thanks in Advance.
  • LazarLazar Posts: 565
    ^ First thing bro, I'm not a master. Haha, I'll answer your question based on my experience.

    May mga araw na winorkout ko si chest and shoulders ng magkasunod (same day). Chest first then shoulders. But, ginagawa ko yun kapag alam ko na kaya ng katawan ko. For example, Monday (first workout day of the week).

    Pero, di ko sya ginawa ng tuloy2x or regularly. Kasi you will sacrifice your shoulders. Makakapag heavy ka ng chest pero hindi mo na magagawa yung usual na buhat mo sa shoulders kasi pagod na.

    So I suggest, wag na lang. Focus on chest kung chest day, then focus on shoulders kapag delts day. You can add your traps kasabay ng shoulders.
  • SmallWIJISmallWIJI Posts: 742B-Class
    Lazar wrote:
    ^ First thing bro, I'm not a master. Haha, I'll answer your question based on my experience.

    May mga araw na winorkout ko si chest and shoulders ng magkasunod (same day). Chest first then shoulders. But, ginagawa ko yun kapag alam ko na kaya ng katawan ko. For example, Monday (first workout day of the week).

    Pero, di ko sya ginawa ng tuloy2x or regularly. Kasi you will sacrifice your shoulders. Makakapag heavy ka ng chest pero hindi mo na magagawa yung usual na buhat mo sa shoulders kasi pagod na.

    So I suggest, wag na lang. Focus on chest kung chest day, then focus on shoulders kapag delts day. You can add your traps kasabay ng shoulders.

    Thanks Bro, Moday Chest and back nalang siguro tpos friday shoulders/ traps ok ba ito?
  • LazarLazar Posts: 565
    ^ Hangga't kaya mo pag hiwalayin yung chest and back gawin mo bro. Parehas kasi na malaking muscle yun. Pero kung feeling mo ready ka na sa next level, puede naman mag sama yung 2. Gawin mo super-set chest and back.

    Traps and shoulders together - no problem for me.
  • JettieJettie Posts: 3,763B-Class
    tama! Ikaw mismo makaka alam kung kaya mo gawin ang mga ganyang ka hardcore na program!

    Malay mo gumana sayo at maging mamaw ka!
  • SmallWIJISmallWIJI Posts: 742B-Class
    Lazar wrote:
    ^ Hangga't kaya mo pag hiwalayin yung chest and back gawin mo bro. Parehas kasi na malaking muscle yun. Pero kung feeling mo ready ka na sa next level, puede naman mag sama yung 2. Gawin mo super-set chest and back.

    Traps and shoulders together - no problem for me.

    Thank Bro, Regarding Super set hindi ko alam kung ano2x program nun sorry Newbie plang po ako hehe!

    Pwede ba pakopya ako? :lol
    Jettie wrote:
    tama! Ikaw mismo makaka alam kung kaya mo gawin ang mga ganyang ka hardcore na program!

    Malay mo gumana sayo at maging mamaw ka!

    Naku Boss Jettie kung my Tricep lang ako na katulad sayo inggit much ako eh haha!

    Penge program ng Tricep workout mo bro Mirin tlga pag ka horse shoe eh :lol
  • JettieJettie Posts: 3,763B-Class
    ^bro i never trained my tricep in terms of isolation movements.. naadik lang ako sa pressing at dips. SIguro genetics na yung mabilis magrespond yung triceps ko pero naiwan naman bicep at delts hehe.
  • SmallWIJISmallWIJI Posts: 742B-Class
    Jettie wrote:
    ^bro i never trained my tricep in terms of isolation movements.. naadik lang ako sa pressing at dips. SIguro genetics na yung mabilis magrespond yung triceps ko pero naiwan naman bicep at delts hehe.

    whaaat?:jd:

    Nakakaingit naman :angry:

    Bro, ung Dips mo BW lang un or naglalagay kapa ng weight? imba tlaga.

    and anong klaseng pressing un? hindi ko po magets sorry.
  • JettieJettie Posts: 3,763B-Class
    sa ngayon BW muna, pero nagagawa ko naman dati mag dips ng BW + 50lbs pero strengthening kasi dati ginagawa ko. Ngayon medyo nasa super sets ako at tinataasan ko yung reps ko using bw.

    Pressing , kunware bench press etc hehe
  • SmallWIJISmallWIJI Posts: 742B-Class
    Saturday June 21 2014 workout at G&G GYM Antipolo
    Duration 10:30am – 1pm
    Nasa Mood magworkout

    2 caps amino 2222 before WO 2 caps after + Cobra ED

    Stretching 10 mins

    push up 20 reps 2 sets

    When Cobra kicks-in!

    Bench Press:Barbell
    Incline: BB 50lbs 15 reps / 60lbs 15 reps/ 70lbs 15 reps/ 80lbs 15 reps
    Flat: BB 50lbs 15 reps / 60lbs 15 reps/ 70lbs 15 reps/ 90lbs 10 reps/100lbs 8 reps
    Decline BB 50lbs 15 reps / 60lbs 15 reps/ 70lbs 15 reps

    Bench Press:Dumbells
    Incline: 70lbs 15 reps/ 80lbs 15 reps/90lbs 8 reps
    Flat: 90lbs 15 reps/100lbs 8 reps

    Dumbell
    Bicep Curl: 35lbs 15 reps 4 set
    Bicep Hammer: 40lbs 15 reps 4 set
    Dips: BW 3 set 20 reps
    One Hand Overhead Tricep: 20lbs 3 set 15 reps

    Machine
    Tricep Push Down: 70 / 90 / 120 15reps
    Calf Raise: 160lbs
    Leg curl: Hindi ko matandaan kung ilan LOL!
    Leg Press: 220lbs 6 sets 15 reps
    ROP ROP ROP!
    DONE!
    I NEED WHEEL CHAIR!!
    :lol
  • SmallWIJISmallWIJI Posts: 742B-Class
    Current weight : 145LBS
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    Ask ko lang mga master kung pwede na po ba ito mag cuts or need pa mag bulk kasi baka pag nagcuts ako baka maliit pa foundation ng muscle ko. saka isa pa sa prob ko hirap na ako magdagdag ng timbang eh thanks and advance :sport:
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