natural

nagsimula ang lahat nung college ako. may cheer dance kami tapos di ko mabuhan yung partner ko. Tapos nagkataon napanood ko yung movie ni Arnold Schwarzenegger. dun ko nasabi na "ang bangis ng katawan niya gusto ko rin maging ganun". tapos inalaska ako ng friend kong babae sabi niya "kahit kailan di na magbabago katawan payat ka. "  

natiempo naman na sinama ako ng tropa ko sa gym ayun nagustuhan ko na ang pagbubuhat.  nagsimula ako magtraining ng power lifting tapos nag uwi sa bodybuilding. :biggrin:

Comments

  • owel1owel1 Posts: 142C-Class
    welcome sir. Hope ma check din namin mga program mo. Especially sa mga gustong mag gain ng weight. Mukhang matagal ka na rin nagbubuhat base sa pics mo
  • master_1246master_1246 Posts: 16E-Class
    owel1 wrote:
    welcome sir. Hope ma check din namin mga program mo. Especially sa mga gustong mag gain ng weight. Mukhang matagal ka na rin nagbubuhat base sa pics mo

    salamat po. opo medyo matagal tagal narin po ako nagbubuhat. hehe pano po ba gumawa rito o saan ba ipopost pag magshishare ng program bago lang ako sa forum? hehe
  • owel1owel1 Posts: 142C-Class
    salamat po. opo medyo matagal tagal narin po ako nagbubuhat. hehe pano po ba gumawa rito o saan ba ipopost pag magshishare ng program bago lang ako sa forum? hehe

    dito mismo sa journal mo sir. Halimbawa nag buhat ka, ipopost mo mga exercise na ginawa mo sir. Kung my time ka mag online after workout. Body part, type of exercise, weight/lbs, reps, sets pati na rin diet sir and progress(pictures). Check mo na rin sir mga journals ng ibang masters dito .
  • master_1246master_1246 Posts: 16E-Class
    owel1 wrote:
    salamat po. opo medyo matagal tagal narin po ako nagbubuhat. hehe pano po ba gumawa rito o saan ba ipopost pag magshishare ng program bago lang ako sa forum? hehe

    dito mismo sa journal mo sir. Halimbawa nag buhat ka, ipopost mo mga exercise na ginawa mo sir. Kung my time ka mag online after workout. Body part, type of exercise, weight/lbs, reps, sets pati na rin diet sir and progress(pictures). Check mo na rin sir mga journals ng ibang masters dito .

    ah okay pala tong site na to ah. sige tingin muna ako sa post ng iba. salamat.
  • scorchedscorched Posts: 253C-Class
    Welcome Sir! Hope you get your goals!
  • master_1246master_1246 Posts: 16E-Class
    lagay ko nalang yung workout log ko dati nakita ko yung notebook ko

    Workout Program: aug 22,2015-2nd week ng september.
    Monday- chest
    inclined d.flys superset to inclined benchpress
    Flat bench dumbel fly superset to flat barbel benchpress
    3 sets of 12-15 reps 30-60secs rest betwen sets
    Tuesday-back
    chinup(to failure) superset to dumbel shrug
    One arm dumbel rowing superset to facepull
    3 sets of 12-15 reps 30-60secs rest betwen sets
    Wednesday-rest
    Thursday-shoulders
    pushpress
    side lateral
    reverse fly
    3 sets of 12-15 reps 30-60secs rest betwen sets
    Friday- biceps and triceps
    barbel curl
    hammer curl
    closedgrip benchpress(dropset)
    rope pushdown superset to pushdown
    3 sets of 12-15 reps 30-60secs rest betwen sets
    Saturday-rest
    Sunday- abs
    any ab training na tatagal ng 30mins.


    squat
    leg curl
    dumbel lunges
    calf machine
    3 sets of 12-15 reps 30-60secs rest betwen sets
  • master_1246master_1246 Posts: 16E-Class
    2nd week ng september-last week sept 2015

    Chest:
    Incline b.press
    Incline fly
    Decline b. Press( restpause huling set)
    Decline fly

    3*12-15 reps
    Finisher: cable cross over ulit 50-100 reps walang superset diyan.

    Back:
    Baras wide to failure
    D. Rowing
    Pulldown wid
    Facepull

    3*12-15
    Finisher pulldown closed 50-100

    Shoulders:
    D. Shoulder press
    Cable side lateral
    Reverse fly

    3*12-15
    Finish pushpress 50-100

    arms:
    biceps
    barbel straight curl 12,10, tapos drop sets
    hammer curl 12,10 drop sets
    finsher: ez Curl 50-100 reps

    triceps
    dips (to failure)
    decline dumbel extension 3*12-15
    ropepushdown3*12-15
    finesher : pushdown 50-100 reps


    mon-chest
    tue-back
    wed-rest
    thu-shoulders
    fri-arms
    sat-legs
    sun-rest
  • welcome bro..
  • master_1246master_1246 Posts: 16E-Class
    last week sept-2nd week october

    Chest:
    Incline fly
    Incline d.press dropsets
    Decline d. Press( restpause huling set)
    cable cross galing taas drop set

    3*12-15 reps
    Finisher: cable crossover galing baba ulit 50-100 reps walang superset diyan.

    Back:
    Baras closed to failure
    cable rowing sit. Rowing
    Pulldown wide
    dumbel shrug

    3*12-15
    Finisher pulldown closed 50-100
    Shoulders:
    barbel Shoulder press dropset
    dumbel front raise magkasabay
    dumbel uprightrowing
    Reverse fly

    3*12-15
    Finish side lateral 50-100
    arms:
    biceps
    barbel ez curl dropsets
    hammer curl inclined 3*15reps
    finsher: one arm curl 50-100 reps

    triceps
    cloesed grip dropsets
    inclined dumbel extension 3*12-15
    pushdown3*12-15
    finesher :rope pushdown 50-100 reps


    mon-chest
    tue-back
    wed-rest
    thu-shoulder
    friday-arms
    sat-legs
    sun-rest
  • master_1246master_1246 Posts: 16E-Class
    erwinbrion wrote:
    welcome bro..

    salamat po
  • master_1246master_1246 Posts: 16E-Class
    2nd week october-nov 11 2015

    Chest:
    Inclined b. Press (drop sets last set) 100lbs
    inclined fly
    declined b. Press
    flat bench fly

    8-12reps 3 sets
    finisher: cable cross galing baba to failure

    Back:
    baras wide to failure
    barbel rowing
    facepull
    barbel shrug galing likod

    12-15reps 3sets
    finisher: pulldown wide 50-100reps

    Shoulders:
    arnoldpress
    dumbbel press
    seated lateral raise
    reverse fly
    12-15reps 3 sets
    Finisher:cable lateral raise 50-100reps


    arms:
    biceps
    dumbbel curl
    hammer curl
    12-15reps 3sets
    finisher: standing biceps cable curl

    triceps 12-15reps 3 sets
    dips
    declined dumbel ext.
    reverse grip tricep pushdown

    finisher: ropepushdown 50-100reps

    mon-chest
    tue-back
    wed-rest
    thu-shoulder
    fri-arms
    sat-legs
    sun-rest
  • master_1246master_1246 Posts: 16E-Class
    nov 11 2015

    [font=Arial, sans-serif]CHEST[/font]
    [font=Arial, sans-serif]Inclined dumbelpress
    inclined fly
    flat dumbel press
    flat fly
    cable cross(dropset)

    3*15reps[/font]
    [font=Arial, sans-serif]BACK[/font]
    [font=Arial, sans-serif]Baras closed to failure
    dumbel rowing
    pulldown wide
    dumbel shrug
    cable shrugs
    [/font]
    [font=Arial, sans-serif]

    3*15reps

    [/font]

    [font=Arial, sans-serif]SHOULDERS:
    [/font]
    [font=Arial, sans-serif]push press
    One-Arm Incline Lateral Raise
    [/font]

    [font=Arial, sans-serif]Single Dumbbell Raise[/font]

    [font=Arial, sans-serif]seated lateral raise
    flat reverse fly
    declined reverse fly[/font]

    [font=Arial, sans-serif]3*15reps[/font]
    [font=Arial, sans-serif] [/font]
    [font=Arial, sans-serif]ARMS:[/font]
    [font=Arial, sans-serif]BICEPS AND TRICEPS
    [/font]
    [font=Arial, sans-serif]ezcurl
    alternate dumbel curl
    standing rope cable curl
    hammer curl
    closedgrip
    inclined dumbel extension
    standing dumbel extension
    reverse pushdown[/font]

    [font=Arial, sans-serif]3*15reps[/font]
    [font=Arial, sans-serif] [/font]
    [font=Arial, sans-serif]LEGS
    [/font]
    [font=Arial, sans-serif]squat
    legpress
    legcurl
    leg extension
    standing calve raise
    calve machine

    3*12reps

    [/font]

    [font=Arial, sans-serif]MON-LEGS
    TUE-CHEST
    WED-BACK
    THU-REST
    FRI-SHOULDER
    SAT-ARMS
    SUN-REST[/font]
  • master_1246master_1246 Posts: 16E-Class
    nov 11 2015-nawala yung file ko eh

    CHEST
    Inclined dumbelpress
    inclined fly
    flat dumbel press
    flat fly
    cable cross(dropset)

    3*15reps
    BACK
    Baras closed to failure
    dumbel rowing
    pulldown wide
    dumbel shrug
    cable shrugs


    3*15reps

    SHOULDERS:
    push press
    One-Arm Incline Lateral Raise

    Single Dumbbell Raise

    seated lateral raise
    flat reverse fly
    declined reverse fly
    3*15reps

    ARMS:
    BICEPS AND TRICEPS
    ezcurl
    alternate dumbel curl
    standing rope cable curl
    hammer curl
    closedgrip
    inclined dumbel extension
    standing dumbel extension
    reverse pushdown
    3*15reps

    LEGS
    squat
    legpress
    legcurl
    leg extension
    standing calve raise
    calve machine

    3*12reps

    MON-LEGS
    TUE-CHEST
    WED-BACK
    THU-REST
    FRI-SHOULDER
    SAT-ARMS
    SUN-REST
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