akala ko madali lang dahil ang konti ng prog. tulad nga ng sabi ko "akala ko".
60secs rest per set at ito din ang unang araw na ginawa ko sya.
guys kung may mabibigay kayong payo please tell me
at medyo naguguluhan ako sa program nito 2 phase kasi sya at 2 workout days sya per week.
at guys may nabasa akong article ni kalbo na nag-iintake sya ng 300 - 400+ protein.
pano kung walang supplements? kaya bang daanin sa food yun ng hindi bibigat ang timbang?
at ok lang po ba kung lagyan ko ng FST-7 ang work out ko dito?
eto yung mga "sample" ng body parts na pwede mo gamitan ng FST7. About dun sa previous question mo, stick ka muna dun sa shoulder program mo bago ka mag tweak and check for progress, wag masyado dalasan ung "dagdag/bawas" para mas makita mo kung anu effect ng program na pinili mo sayu. para iwas na din overtraining if ever.
Triceps
Close-grip bench press 3-4 x 8-12
Weighted or machine dip 3 x 8-12
Overhead cable extension 7 x 8-12
(beginner and intermediate)
Skull crushers 7 x 8-12
(advanced)
Quads
Leg extensions 3-4 x 8-15
Squats 4 x 8-12
Hack squat or leg press 3 x 8-15
Leg extension or leg press 7 x 8-15
Chest
Incline dumbbell press 3-4 x 8-12
Incline dumbbell flye 3 x 8-12
Flat Hammer or dumbbell press 3 x 8-12
Pec deck or cable crossover 7 x 8-12
Shoulders
Seated dumbbell press 4 x 8-12
Barbell or dumbbell front raise 3 x 8-12
Dumbbell lateral raise 3 x 8-12
Lateral raise machine 7 x 8-12
Back
Warm-up:
Neutral-grip chin-ups 3 x failure
Wide-grip pulldowns 3 x 8-12
Barbell row 3 x 8-12
Hammer Strength row 3 x 8-12
Machine or cable pullover 7 x 8-15
Hamstrings
Lying leg curls 3-4 x 10-15
Stiff-leg deadlift 3-4 x 10-12
Single leg curl 3-4 x 10-15 each leg
Seated leg curls 7 x 10-15
Traps
Dumbbell shrugs* 3-4 x 8-12
Machine shrugs 7 x 8-12
*Proper form consists of leaning head and torso slightly forward and shrugging up to an imaginary point behind your ears - do not roll shoulders. Reps should be done slowly with an emphasis on squeezing the contraction point for a full one-second count.
Rear delts
Dumbbell rear lateral raise 3-4 x 12-15
eto yung mga "sample" ng body parts na pwede mo gamitan ng FST7. About dun sa previous question mo, stick ka muna dun sa shoulder program mo bago ka mag tweak and check for progress, wag masyado dalasan ung "dagdag/bawas" para mas makita mo kung anu effect ng program na pinili mo sayu. para iwas na din overtraining if ever.
Triceps
Close-grip bench press 3-4 x 8-12
Weighted or machine dip 3 x 8-12
Overhead cable extension 7 x 8-12
(beginner and intermediate)
Skull crushers 7 x 8-12
(advanced)
Quads
Leg extensions 3-4 x 8-15
Squats 4 x 8-12
Hack squat or leg press 3 x 8-15
Leg extension or leg press 7 x 8-15
Chest
Incline dumbbell press 3-4 x 8-12
Incline dumbbell flye 3 x 8-12
Flat Hammer or dumbbell press 3 x 8-12
Pec deck or cable crossover 7 x 8-12
Shoulders
Seated dumbbell press 4 x 8-12
Barbell or dumbbell front raise 3 x 8-12
Dumbbell lateral raise 3 x 8-12
Lateral raise machine 7 x 8-12
Back
Warm-up:
Neutral-grip chin-ups 3 x failure
Wide-grip pulldowns 3 x 8-12
Barbell row 3 x 8-12
Hammer Strength row 3 x 8-12
Machine or cable pullover 7 x 8-15
Hamstrings
Lying leg curls 3-4 x 10-15
Stiff-leg deadlift 3-4 x 10-12
Single leg curl 3-4 x 10-15 each leg
Seated leg curls 7 x 10-15
Traps
Dumbbell shrugs* 3-4 x 8-12
Machine shrugs 7 x 8-12
*Proper form consists of leaning head and torso slightly forward and shrugging up to an imaginary point behind your ears - do not roll shoulders. Reps should be done slowly with an emphasis on squeezing the contraction point for a full one-second count.
Rear delts
Dumbbell rear lateral raise 3-4 x 12-15
Reverse pec flye or cable 7 x 12-15
Rear laterals
Calves
Standing calf raise 4 x 10-12
Seated calf raise 4 x 15-20
Leg press or calf sled raise 7 x 10-12
kuya DS. so stick ako dito sa prog ni kalbo 8 weeks naman sya then dadagdagan ko lang ng FST-7
- sa shoulder may FST-7 pati ang rear delts meron di po ba maover workout ang shoulder ko? at pag sasabayin ko din po ang FST-7 ng shoulder ex. shoulder press tapos mag rear delt lat raise ko? pwede ba po yun?
yep, actually pag shoulder day ko dalawa fst7 sets ko, ung low pulley lateral raise (front and side delts) saka facepulls (rear delts saka traps) stick ka muna dun sa program na yun tingnan mo kung ok progress mo dun. saka ka nalang mag FST7 ulit.
nag stay ako sa 300lbs sa leg press ng full ROM para pag nag angat ako ok ang form ko sa LP.[/size]salamat kuya DS di ko muna lalagyan ang prog ni kalbo sa shoulder ng FST-7
anyways nakita ko yung tropa kong kano kanina sabi nya sakin pumapayat ako pero pag timbang ko nasa 94kgs ako >.<
pero wala naman akong napansin na tumaba sakin.
at nag tanong ako kung anong supplements na iniintake nya sabi nya sakin di daw sya gumagamit ng sup.
he was like 6'7 or 6'8 hanggang balikat nya lang ako at sobrang laki ng build ng katawan.
sabi nya sakin pag kain lang daw ang ginagawa nya at calculation for ex. daw 200lbs ang tao sa every 2lbs ng katawan nya need ng 1g protein so 100g of protein ang needed ng 200lbs na tao.
napaisip ako kung ganon ang calculation di kaya tumaba ako sa pag kain?
he also added you can obtain it at clean foods egg whites, lean meat, green foods etc. i didn't ask this to him "what if i want to excess the protein that i will take from the foods?"
ang hirap ng nag mamadali sa lakad ahahaha..
coach pala sya ng Pro American wrestling.
at pro wrestler sya.. LOL not on the TVs that you watch
pwede tataasan mo ang protein mo para maabot mo ung protein requirements mo. mnormal;ly naman ang nagpapataba is ung "excess calories" overall if you distribute your macros well enough to just maintenance levels sa calories nde ka tataba though un nga lang magme "mantain" lang yun more likely pero its "also possible" to promote a little bit of muscle growth but not as fast when your on calorie surplus.
Comments
nakalubog lagi dumi ko kuya dalts.. kasi naka sched din sa akin ang pag dumi
ano po ang ROM?
pag cheat day lang ganon ang kulay ng poo poo..
afternoon ang sched ko sa pag dumi ahahha
CHEST WORK OUT
[/size][size=medium]
INCLINE BENCH PRESS
150lbs 1x10
170lbs 1x10
180lbs 1x10
210lbs 1x8
DECLINE BENCH PRESS
150lbs 1x10
170lbs 1x10
180lbs 1x10
200lbs 1x8
FLAT BENCH PRESS
150lbs 1x10
170lbs 1x10
190lbs 1x8
210lbs 1x8
DB PRESS ON FLAT BENCH
70lbs each 3x8
CABLE CROSS OVER
40lbs 2x10
50lbs 1x10
60lbs 1x10
FST-7
DB FLYES
30lbs each 7x15
practice for tomorrow sana di na masakit paa ko XD~[/size]
kung ganon mukang kailangan kong mag reset sa leg press ko
TKD PRACTICE[/size][size=medium]
daming pagod masarap matulog
BACK WORK OUT
[/size][size=medium]
DEADLIFT
150lbs 1x10
200lbs 2x8
250lbs 2x5
300lbs 1x1
340lbs -LOL
LAT PULL DOWN -front
110lbs 1x10
130lbs 2x10
150lbs 1x5
T-BAR ROW
145lbs 1x10
170lbs 1x10
180lbs 1x10
205lbs 1x10
DB ROW w/ FLAT BENCH
100lbs 4x8
PULL OVERS
70lbs 1x10
90lbs 2x10
100lbs 1x10
FST-7
SEATED PULL ROW
110lbs 7x15 20 -30sec rest
natakot ako sa DLs ko akala ko mababali likod ko LOL..
Naniguro nga din muna ko haha.
Anlaki mo men haha. Kahit 170 man lang sana maabot ko hahaha
170 na?
di nga ako sigurado sa taas ko ehh ahahaha
170lbs bodyweight.
Kita ko kasi bodyweight mo 92kgs
opo last month po yan di pa ako nag titimbang natatakot pa ako ahahaha
Bakit naman sir?
SHOULDER WORK OUT
RUSSIAN PRESS
70lbs 1x12
90lbs 1x12
70lbs x12
90lbs 1x12
CABLE LAT RAISE
20lbs 1x15
30lbs 1x12
20lbs 1x15
25lbs 1x15
(2sec pause)
LEAN AWAY LAT RAISE
10lbs 1x15
15lbs 3x15
(2sec pause)
FST-7
SHOULDER PRESS
25lbs 7x15
tinotropa ko to shoulder ni kalbo[/size]
akala ko madali lang dahil ang konti ng prog. tulad nga ng sabi ko "akala ko".
60secs rest per set at ito din ang unang araw na ginawa ko sya.
guys kung may mabibigay kayong payo please tell me
at medyo naguguluhan ako sa program nito 2 phase kasi sya at 2 workout days sya per week.
at guys may nabasa akong article ni kalbo na nag-iintake sya ng 300 - 400+ protein.
pano kung walang supplements? kaya bang daanin sa food yun ng hindi bibigat ang timbang?
at ok lang po ba kung lagyan ko ng FST-7 ang work out ko dito?
SALAMAT PO MGA KUYA
Triceps
Close-grip bench press 3-4 x 8-12
Weighted or machine dip 3 x 8-12
Overhead cable extension 7 x 8-12
(beginner and intermediate)
Skull crushers 7 x 8-12
(advanced)
Quads
Leg extensions 3-4 x 8-15
Squats 4 x 8-12
Hack squat or leg press 3 x 8-15
Leg extension or leg press 7 x 8-15
Chest
Incline dumbbell press 3-4 x 8-12
Incline dumbbell flye 3 x 8-12
Flat Hammer or dumbbell press 3 x 8-12
Pec deck or cable crossover 7 x 8-12
Shoulders
Seated dumbbell press 4 x 8-12
Barbell or dumbbell front raise 3 x 8-12
Dumbbell lateral raise 3 x 8-12
Lateral raise machine 7 x 8-12
Back
Warm-up:
Neutral-grip chin-ups 3 x failure
Wide-grip pulldowns 3 x 8-12
Barbell row 3 x 8-12
Hammer Strength row 3 x 8-12
Machine or cable pullover 7 x 8-15
Hamstrings
Lying leg curls 3-4 x 10-15
Stiff-leg deadlift 3-4 x 10-12
Single leg curl 3-4 x 10-15 each leg
Seated leg curls 7 x 10-15
Traps
Dumbbell shrugs* 3-4 x 8-12
Machine shrugs 7 x 8-12
*Proper form consists of leaning head and torso slightly forward and shrugging up to an imaginary point behind your ears - do not roll shoulders. Reps should be done slowly with an emphasis on squeezing the contraction point for a full one-second count.
Rear delts
Dumbbell rear lateral raise 3-4 x 12-15
Reverse pec flye or cable 7 x 12-15
Rear laterals
Calves
Standing calf raise 4 x 10-12
Seated calf raise 4 x 15-20
Leg press or calf sled raise 7 x 10-12
kuya DS. so stick ako dito sa prog ni kalbo 8 weeks naman sya then dadagdagan ko lang ng FST-7
- sa shoulder may FST-7 pati ang rear delts meron di po ba maover workout ang shoulder ko? at pag sasabayin ko din po ang FST-7 ng shoulder ex. shoulder press tapos mag rear delt lat raise ko? pwede ba po yun?
TKD PRACTICE
DAY - 22
LEGS WORK OUT
[/size][size=medium]
SQUATS
170lbs 2x8
210lbs 3x5
100lbs 1x10
STANDING CALF RAISE
240lbs 1x10
290lbs 1x10
340lbs 1x6 -muntikan dumulas yung bar.
390lbs 1x8
430lbs 1x8
LEG EXT
100lbs 1x10
125lbs 1x10
150lbs 1x10
175lbs 1x8
SEATED CALF RAISE
210lbs 1x15
295lbs 1x10
340lbs 1x10
340lbs 1x7
HAMSTRING CURL
75lbs 1x10
100lbs 1x10
115lbs 1x8
FST-7
LEG PRESS
150lbs 1x15
200lbs 1x15
250lbs 1x15
300lbs 4x15
nag stay ako sa 300lbs sa leg press ng full ROM para pag nag angat ako ok ang form ko sa LP.[/size]salamat kuya DS di ko muna lalagyan ang prog ni kalbo sa shoulder ng FST-7
anyways nakita ko yung tropa kong kano kanina sabi nya sakin pumapayat ako pero pag timbang ko nasa 94kgs ako >.<
pero wala naman akong napansin na tumaba sakin.
at nag tanong ako kung anong supplements na iniintake nya sabi nya sakin di daw sya gumagamit ng sup.
he was like 6'7 or 6'8 hanggang balikat nya lang ako at sobrang laki ng build ng katawan.
sabi nya sakin pag kain lang daw ang ginagawa nya at calculation for ex. daw 200lbs ang tao sa every 2lbs ng katawan nya need ng 1g protein so 100g of protein ang needed ng 200lbs na tao.
napaisip ako kung ganon ang calculation di kaya tumaba ako sa pag kain?
he also added you can obtain it at clean foods egg whites, lean meat, green foods etc. i didn't ask this to him "what if i want to excess the protein that i will take from the foods?"
ang hirap ng nag mamadali sa lakad ahahaha..
coach pala sya ng Pro American wrestling.
at pro wrestler sya.. LOL not on the TVs that you watch
ehh pano yung sa food intake kuya bards kaya bang kumuha ng sapat na protein para sa katawan? nang di tataba?
[img][/img]
[img][/img]
then shot ulit after a month wala pa atang nagbago XD~
REST!!!!
DAY - 24
CHEST WORK OUT
[/size][size=medium]
INCLINE BENCH PRESS
150lbs 1x8
140lbs 1x8
160lbs 2x8
DECLINE BENCH PRESS
150lbs 2x8
170lbs 1x8
190lbs 1x7
FLAT BENCH PRESS
140lbs 1x8
160lbs 2x8
180lbs 1x8
CABLE CROSSOVER
40lbs 1x10
50lbs 1x10
60lbs 2x8
FST-7
DB FLYES
10lbs 7x15
-di maganda buhat ko
[/size][size=x-large]
SHOULDER WORK OUT
PHASE A/ WORKOUT #2
[/size][size=medium]
SNATCH GRIP BEHIND THE NECK PRESS
70lbs 1x12
50lbs 3x12
POWER UPRIGHT ROW
50lbs 1x12
60lbs 3x12
INCLINE REAR DELT RAISE
15lbs 3x15
20lbs 1x15
-di ko na sinamahan ng FST-7
masakit agad shoulder ko d2 [/size]