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  • TryandTry101TryandTry101 Posts: 376B-Class

    @t4g4y said:
    yun oh wala nang mask. welcome back sir hahaha.

    Thanks sir t4g4y

  • pandoypandoy Posts: 596A-Class

    nice progress sir. :)

  • TryandTry101TryandTry101 Posts: 376B-Class

    LEGS,SHOULDER and ARMS

    Back Squat 5x10,10,8,6,6
    SLDL 4x12,10,10,8
    BB OHP 5x10,10,8,8,6
    BB Behind neck press 4x10,10,8,8
    DB Side raise 3x,14,12,12
    Skull crushers 4x10
    DB Triceps extension 3x10
    BB Curl 2x10
    DB Concentration curl 3x10

  • TryandTry101TryandTry101 Posts: 376B-Class

    BACK kanina

    Wide pull up 4x5
    Closed grip chip up 4x5
    DB Pull over 4x12,10,8
    Pendlay row 4x10,10,8,8
    DB one arm row 4x12,10,10

  • TryandTry101TryandTry101 Posts: 376B-Class

    bakit kaya ganun,100lbs Barbell bench press pakiramdam ko ang bigat bigat at tinatamad ako kumpara sa 50lbs each DB bench press? standard bar lang naman gamit ko sa bench press..

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    bakit kaya ganun,100lbs Barbell bench press pakiramdam ko ang bigat bigat at tinatamad ako kumpara sa 50lbs each DB bench press? standard bar lang naman gamit ko sa bench press..

    different center of gravity, plus and when you lose weight, simple physics, mass moves mass, pag benchpress, big help ang back and lats, when you get leaner, the negatives gets harder, sa dumbell mostly shoulder and tris strength, di sya nawalan ng fat unlike sa back/lats...
  • TryandTry101TryandTry101 Posts: 376B-Class

    ah kaya pala..kasi pag sa incline bench press na barbell ang taas ng buhat ko kesa sa flat..kaya minsan once a month lang ako mag flat bb bench press..mataas pa nga PR ko sa incline kahit nasa deficit ako sir troll

  • TryandTry101TryandTry101 Posts: 376B-Class

    Shoulder and Arms...Legs sana kaso basa yung squat area..

    BB OHP 4x12,10,10,8
    Behind neck press 4x12x10x10x10
    DB Side raise (FST-7)

    DB Alternate Curl 4x10,10,8,8
    Hammer Curl 4x10,10,8,8

    DB Tris Extension 4x12,10,8,8
    Skull Crusher 3x12,12,10,8

  • TryandTry101TryandTry101 Posts: 376B-Class

    Nakapag LEGS din at shoulder..

    Back Squat(highbar atg) 4x12,10,10,8..pause rep 2x5 (3 sec pause)
    DB Lunges 4x12,12,10,10 each leg
    SLDL 4x12,12,10,10

    BB OH push press 4x12,10,10,8
    DB side raise 4x14,12,10,10
    Upright row 4x,12,12,10,10

  • TryandTry101TryandTry101 Posts: 376B-Class

    mahirap ba talaga ibuild ang rear delt? or naiwan lang yung sakin kasi di ko masyado ina isolate? sa one arm db row normal ba na parang na iipit yung sa lower part ng rib cage malapit sa hips? dati kasi yung one arm row ko yung parang naka tayo at naka hawak lang sa DB rack,ngayon sa flat bench ako naka hawak at pantay likod sa ulo pero di naka patong yung tuhod sa bench

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    rear delt, for that its usually machines you see sa nice gyms, i just use rubber bands or cable x-over machines, dumbells is ok as long as its light with no jerking watsoever
  • TryandTry101TryandTry101 Posts: 376B-Class

    DB lang ginagamit ko sir troll or minsan EZ bar pero parang bent row. halos dito lang ako sa bahay nag bubuhat,puro free weights

  • t4g4yt4g4y Posts: 1,669S-Class

    sa akin naman face pull gamit ko at bent over rear delt row paps :)

  • TryandTry101TryandTry101 Posts: 376B-Class

    @t4g4y said:
    sa akin naman face pull gamit ko at bent over rear delt row paps :)

    yung bent row lang paps din sakin heheh

  • TryandTry101TryandTry101 Posts: 376B-Class

    Chest and Back

    Bench press 5x12,10,10,8,6
    Flyes 4x10,10,8,8
    Pull up 5x5
    DB Pull over 3x10,10,10
    BB Row (pendlay row) 5x12,10,10,8,6
    One Arm DB row 3x10,10,10 each
    DB concentration curl 4x10,8,8 each

  • TryandTry101TryandTry101 Posts: 376B-Class

    massive DOMS sa pecs..kahit pindotin lang ng daliri..

  • TryandTry101TryandTry101 Posts: 376B-Class

    Back and Biceps

    Wide Pull up 5x5
    Lying Pull over 4x12,10,10,8
    BB Pendlay row 4x10,10,8,6
    One Arm DB row 4x12,10,10,8
    DB Concentration curl 4x14,12,12,10 each
    DB Hammer curl FST-7

  • TryandTry101TryandTry101 Posts: 376B-Class

    ngayon lang uli ako nagka internet lol

  • t4g4yt4g4y Posts: 1,669S-Class

    @TryandTry101 said:
    ngayon lang uli ako nagka internet lol

    welcome back papi!! saan ka galing aber? hahaha tuloy ang buhat!!

  • TryandTry101TryandTry101 Posts: 376B-Class

    Putol internet after bagyo eh. hahaha

    PECS,DELTOIDS and ARMS kanina lang...

    BB Bench Press
    DB Bench Press
    DB Flyes
    BB OHP
    BB Behind neck press
    DB Side lateral Raise
    DB Rear flyes
    Lying Skull Crushers SS Tri push down
    BB Curl SS Close grip BB curl

    Hindi na ako naka IF diet simula nung January 1, 2017 at todo lamon ako lagi pero pakiramdam ng tiyan ko parang naka IF pa rin,hindi na rin ako na bloat. Plateau ba to? Pero yung size ng muscle gains ko nag iimprove naman,parang di lang ako tumataba lalo na yung tiyan

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