[The Prodigal Son]

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  • redred Posts: 753
    LOLS baka 8 fcks!

    @master oak - mejo busy lang sa work, may hinahabol lang sa prod... haha

    pero regular padin ang WO.
  • Mighty_OakMighty_Oak Posts: 3,940
    Good to hear that! Tuloy tuloy lang!
  • redred Posts: 753
    Yep ... sayang pag tumigil ...tsaka habang tumatagal ..lalong napapa sarap heheLog2 din haha
    Yung stats eh hindi gumalaw, focus this time on proper form kada exercise.

    Chest Day
    Flat Bench Press : 70x6 / 80x6 / 100x6
    Flat DB Bench Press : 35(2)x6x3
    Flies : 20(2)x6x3
    DB Pullovers : 35(2)x6x3

    Legs Day
    Squats : 100x6x3
    DB Squats : 35(2)x6x3
    Seated Leg Extension : 100x8 / 150x6 / 160x6
    Leg Press : 100x8 / 200x6x2
    Standing Calf Raise : 200x8 / 230x6 / 250x6

    Shoulders
    Military Press : 40x6 / 50x6 / 60x6
    DB Press : 35(2)x6x3
    Side/Front Raise : 20(2)x6x3
    Upright Row : 50x6x3
    Barbell Shrugs : 100x6 / 140x6x2
    DB Shrugs : 45(2)x6 / 50(2)x6 / 60(2)x6
    Upright Cable Row : 110x6 / 120x6 / 130x6

    Back
    Deadlift : 90x6 / 100x6 / 120x6
    Barbell Rows : 60x6 / 70x6 / 75x6
    Lat Pulldowns : 100x6 / 110x6
    Seated Pulldown : 100x6 / 110x6
    Rowing : 100x6 / 120x6x2

    Arms
    Cable Curl : 80x6 / 100x6x2
    Preachers Curl : 40x6x2
    DB Curl : 30x6 / 20x6x2
    Hammer Curl : 20x6x2
    DB Overhead Extension : 40x6x2
    Bench Dip : BWx6x3
    Cable Pushdown : 90x6 /100x6
    Cable Bent Over : 70x6 / 80x6
  • jcumali008jcumali008 Posts: 1,090
    red wrote:
    Yep ... sayang pag tumigil ...tsaka habang tumatagal ..lalong napapa sarap heheLog2 din haha
    Yung stats eh hindi gumalaw, focus this time on proper form kada exercise.

    Chest Day
    Flat Bench Press : 70x6 / 80x6 / 100x6
    Flat DB Bench Press : 35(2)x6x3
    Flies : 20(2)x6x3
    DB Pullovers : 35(2)x6x3

    Legs Day
    Squats : 100x6x3
    DB Squats : 35(2)x6x3
    Seated Leg Extension : 100x8 / 150x6 / 160x6
    Leg Press : 100x8 / 200x6x2
    Standing Calf Raise : 200x8 / 230x6 / 250x6

    Shoulders
    Military Press : 40x6 / 50x6 / 60x6
    DB Press : 35(2)x6x3
    Side/Front Raise : 20(2)x6x3
    Upright Row : 50x6x3
    Barbell Shrugs : 100x6 / 140x6x2
    DB Shrugs : 45(2)x6 / 50(2)x6 / 60(2)x6
    Upright Cable Row : 110x6 / 120x6 / 130x6

    Back
    Deadlift : 90x6 / 100x6 / 120x6
    Barbell Rows : 60x6 / 70x6 / 75x6
    Lat Pulldowns : 100x6 / 110x6
    Seated Pulldown : 100x6 / 110x6
    Rowing : 100x6 / 120x6x2

    Arms
    Cable Curl : 80x6 / 100x6x2
    Preachers Curl : 40x6x2
    DB Curl : 30x6 / 20x6x2
    Hammer Curl : 20x6x2
    DB Overhead Extension : 40x6x2
    Bench Dip : BWx6x3
    Cable Pushdown : 90x6 /100x6
    Cable Bent Over : 70x6 / 80x6
    haha iba ata yang habang tumatagal lalong sumasarap na yan inuman ata yan ah..hahaha
    iba na program mo sir red?
  • allen101allen101 Posts: 5,102
    Mataas na yang stats na yan basta proper form.
    Ayaw mo pagpalitin men yung back day at legs day mo? kasi magkasunod back at arms mo e.
  • Mighty_OakMighty_Oak Posts: 3,940
    Bakit bumaba yata yung DL mo Bro?
  • redred Posts: 753
    check ng form sir ... ayusin na sa simula pa lang kesa masanay sa mali hehe
  • Mighty_OakMighty_Oak Posts: 3,940
    Bakit sobrang round ba ng back mo before?
  • redred Posts: 753
    allen101 wrote:
    Mataas na yang stats na yan basta proper form.
    Ayaw mo pagpalitin men yung back day at legs day mo? kasi magkasunod back at arms mo e.

    yan nga din iniisip ko ... nakuha ko lang routine sa google ... dun sa mga sample ng MAX OT routines ...

    yung sa stat ...iniisip ko pa nga ibaba pa ulit ng mga 10lbs .. di pa ako satisfied eh ... syempre gusto natin kada reps talaga perfect yung execution.
    jcumali008 wrote:
    red wrote:
    Yep ... sayang pag tumigil ...tsaka habang tumatagal ..lalong napapa sarap heheLog2 din haha
    Yung stats eh hindi gumalaw, focus this time on proper form kada exercise.

    Chest Day
    Flat Bench Press : 70x6 / 80x6 / 100x6
    Flat DB Bench Press : 35(2)x6x3
    Flies : 20(2)x6x3
    DB Pullovers : 35(2)x6x3

    Legs Day
    Squats : 100x6x3
    DB Squats : 35(2)x6x3
    Seated Leg Extension : 100x8 / 150x6 / 160x6
    Leg Press : 100x8 / 200x6x2
    Standing Calf Raise : 200x8 / 230x6 / 250x6

    Shoulders
    Military Press : 40x6 / 50x6 / 60x6
    DB Press : 35(2)x6x3
    Side/Front Raise : 20(2)x6x3
    Upright Row : 50x6x3
    Barbell Shrugs : 100x6 / 140x6x2
    DB Shrugs : 45(2)x6 / 50(2)x6 / 60(2)x6
    Upright Cable Row : 110x6 / 120x6 / 130x6

    Back
    Deadlift : 90x6 / 100x6 / 120x6
    Barbell Rows : 60x6 / 70x6 / 75x6
    Lat Pulldowns : 100x6 / 110x6
    Seated Pulldown : 100x6 / 110x6
    Rowing : 100x6 / 120x6x2

    Arms
    Cable Curl : 80x6 / 100x6x2
    Preachers Curl : 40x6x2
    DB Curl : 30x6 / 20x6x2
    Hammer Curl : 20x6x2
    DB Overhead Extension : 40x6x2
    Bench Dip : BWx6x3
    Cable Pushdown : 90x6 /100x6
    Cable Bent Over : 70x6 / 80x6
    haha iba ata yang habang tumatagal lalong sumasarap na yan inuman ata yan ah..hahaha
    iba na program mo sir red?

    hahaha ...naku iwas tayo jan men ...sagabal sa laro yan
    regarding the program ..same padin ... personalized na 5D split heheBack Day :

    DL : 100x6 / 110x6 / 130x6
    BB Rows : 70x6x2 / 75x6
    Lat Pulldowns : 100x6x3
    Seated Pulldown : 100x6x3
    Rowing : 100x6x3

    PW Meal : Whey + Creatine + Non-Fat Milk + 2 HB Eggs
  • allen101allen101 Posts: 5,102
    Check mo lang lagi sa salamin saka pakiramdaman mo katawan mo, ako tagal ko bago naayos squat ko. Isang lingo nga ako nag bobody weight squat sa harap ng salamin para makita ko kung gaano kababa hehe.
  • redred Posts: 753
    Mighty_Oak wrote:
    Bakit sobrang round ba ng back mo before?

    yung ang napansin ko sir bukod sa mejo kuba talaga ako since high school days ... nung DL ako ng 160 - 200 ..alam kong hindi na ganun ka straight likod ko
    allen101 wrote:
    Check mo lang lagi sa salamin saka pakiramdaman mo katawan mo, ako tagal ko bago naayos squat ko. Isang lingo nga ako nag bobody weight squat sa harap ng salamin para makita ko kung gaano kababa hehe.

    ou men ..ginagawa ko din yan ... pag nag eexercise si master sumasabay ako mag squat ... BW + 20lbs lang pero ramdam padin kinabukasan basta ATG mo siya gagawin.
  • allen101allen101 Posts: 5,102
    Jan ako mag legs day sa Thur sabay tayo. ATG.
    Tas sunod back naman
  • redred Posts: 753
    allen101 wrote:
    Jan ako mag legs day sa Thur sabay tayo. ATG.
    Tas sunod back naman

    Next thursday na? sige ng makakita ako face to face ng ATG haha
  • allen101allen101 Posts: 5,102
    Uu, di naman pala kailangan ng gaya ng ginagawa ko dati check mo tong conversation namin ni sir mighty.
    Ganda din yung binigay niyang image.

    http://pinoybodybuilding.com/forum/Thread-Tama-ba-ang-form-ng-squat-mo-The-plague-of-high-squats?page=5
  • redred Posts: 753
    ah oo nadaanan ko nga yan eh ... sakto yan ng makita ko ng personal ... pag maluwag sa gym ..switch ko ng thursday legs ko ... para sabay ako sayo
  • allen101allen101 Posts: 5,102
    mas ok nga na thur para sakto arms day kinabukasan
  • redred Posts: 753
    sige2x ...di naman sensitive yung program ko lols ...pwede itwist anytime hahaha
  • Mighty_OakMighty_Oak Posts: 3,940
    red wrote:
    yung ang napansin ko sir bukod sa mejo kuba talaga ako since high school days ... nung DL ako ng 160 - 200 ..alam kong hindi na ganun ka straight likod ko

    You should pull the weight using your legs and not your back. Push the ground, sabi ko nga kay Allen envision yourself jumping off the ground while holding the Barbell. In order to break inertia you must produce a substantial amount of force. The faster you pull or break from the ground, the greater amount of force you produce.

    Force= Mass*Acceleration
  • redred Posts: 753
    ^ Noted yan sir...malinaw na malinaw ...will practice it ...

    appreciated! thanks!Update:

    Dahil hindi nakapag legs nung tuesday ...nag legs ako kanina together with arms ... sakto dahil kelangan ko mag ubos ng oras sa labas dahil may ka-transaction ...

    LEGS
    Squats :
    WU : 50x10 ATG
    100x6x3 Parallel

    DB Squats : 35(2)x6x3

    Seated Leg Extension : 100x8 / 150x8 / 160x8

    Leg Press : 200x8x2 / 250x8

    Standing Calf Raise : 200x8 / 230x8 / 260x8

    ARMS:
    Cable Curl : 100x6 / 90x6 / 80x6
    Preachers Curl : 30x6 / 40x6 / 50x6
    DB Curls : 20x8x3
    Hammer Curls : 20x8x3

    DB Overhead Extension : 40x6x3
    One hand DB Overhead Extension : 20x6x2
    Bench Dip : BWx15x3
    Cable Pushdown : 100x6 / 90x6 / 80x6
    Cable Bent Over Pushdown : 60x8 / 70x6 / 80x6

    Post WO Meal :
    Whey + Non-Fat Milk + Creatine
    2 pcs Chicken Breast
    half rice


    Eto ang patunay na walang katotohanan ang sinasabi ni Allen regarding 8 packs ...LOLOLS

    b63sdc.jpg

    n2l6dg.jpg
  • jcumali008jcumali008 Posts: 1,090
    oy oy nakita ko naman yung traps..haha
  • allen101allen101 Posts: 5,102
    Putok putok na men ah yung sakin Kili Kili Lang namumutok e. Baka pala Friday na ko mag legs sira sked Sardo gym nung 24
  • redred Posts: 753
    jcumali008 wrote:
    oy oy nakita ko naman yung traps..haha

    hahaha ... kapiranggot ..
    allen101 wrote:
    Putok putok na men ah yung sakin Kili Kili Lang namumutok e. Baka pala Friday na ko mag legs sira sked Sardo gym nung 24

    takits soon! layo pa men ... long way to go hahaha ...ikaw ang malaki na jan....10rk4uq.jpg

    first back shot!
    malayong laro pa! ...pero tuloy2 lang ...

    welcome 2013

    ADVANCE HAPPY NEW YEAR sa lahat and belated MERRY XMAS

    Enjoy the holidays!
  • jcumali008jcumali008 Posts: 1,090
    red wrote:
    jcumali008 wrote:
    oy oy nakita ko naman yung traps..haha

    hahaha ... kapiranggot ..
    allen101 wrote:
    Putok putok na men ah yung sakin Kili Kili Lang namumutok e. Baka pala Friday na ko mag legs sira sked Sardo gym nung 24

    takits soon! layo pa men ... long way to go hahaha ...ikaw ang malaki na jan....10rk4uq.jpg

    first back shot!
    malayong laro pa! ...pero tuloy2 lang ...

    welcome 2013

    ADVANCE HAPPY NEW YEAR sa lahat and belated MERRY XMAS

    Enjoy the holidays!
    sir red add ka ng before pic sa back.
  • redred Posts: 753
    ^ naku men ..wala pa eh ... try ko na lang kumuha by feb ulit =)
  • allen101allen101 Posts: 5,102
    Ayan na bale before pic mo haha
  • redred Posts: 753
    ahaha oo ganun na nga2013 / WEEK 2 LOG

    Monday/Chest
    Flat Bench Press : 60/70/80/100 x8
    DB Press : 35(2)x8x3
    DB Flies : 16(2)x8x3
    DB Pullover : 35x8x2
    Seated Flies (Machine) : 40/50/60 x8

    Tuesday/Back
    Deadlift : wu:50x10 / 100x8 / 150x8 / 180x6 / 200x1
    Rows : 70x8x3
    Lat Pulldowns : 100/110/120 x8
    Seated Pulldown : 80/90/100 x8
    Rowing : 100/110/120 x8

    Wednesday/Shoulders
    Military Press: wu:15x10 / 50/60/70x6
    DB Shoulder Press : 35(2)x6x3
    Front/Side Raise : 18x8x3
    Upright Row : 50x8x3

    BB Shrugs : 100x8x3
    DB Shrugs : 50(2)x8x3

    Thursday/Legs
    Squat : wu:50x10 / 100x6x3
    DB Squats : 30(2)x8x3
    Seated Leg Extension : 150x8x3
    Leg Press : 200x8x3

    Numbers are moving so slowly, but i don't want to push myself na mag attempt ng higher numbers hanggang sa ang ending eh mali na yung form. Si patience ang tropa ko ngayon. haha

    This 15 mag move ako sa gym na nilalaruan ni Allen ... nakaka excite kasi bagong laruan and mas ok yung place.
  • pacoy1002pacoy1002 Posts: 538
    I like the attitude, very good Red, slowly but surely. looking good. Keep it up.
  • allen101allen101 Posts: 5,102
    Oh my how I wish mabuhat ko ulit si 200 DL.. lol
  • jcumali008jcumali008 Posts: 1,090
    red wrote:
    ahaha oo ganun na nga2013 / WEEK 2 LOG

    Monday/Chest
    Flat Bench Press : 60/70/80/100 x8
    DB Press : 35(2)x8x3
    DB Flies : 16(2)x8x3
    DB Pullover : 35x8x2
    Seated Flies (Machine) : 40/50/60 x8

    Tuesday/Back
    Deadlift : wu:50x10 / 100x8 / 150x8 / 180x6 / 200x1
    Rows : 70x8x3
    Lat Pulldowns : 100/110/120 x8
    Seated Pulldown : 80/90/100 x8
    Rowing : 100/110/120 x8

    Wednesday/Shoulders
    Military Press: wu:15x10 / 50/60/70x6
    DB Shoulder Press : 35(2)x6x3
    Front/Side Raise : 18x8x3
    Upright Row : 50x8x3

    BB Shrugs : 100x8x3
    DB Shrugs : 50(2)x8x3

    Thursday/Legs
    Squat : wu:50x10 / 100x6x3
    DB Squats : 30(2)x8x3
    Seated Leg Extension : 150x8x3
    Leg Press : 200x8x3

    Numbers are moving so slowly, but i don't want to push myself na mag attempt ng higher numbers hanggang sa ang ending eh mali na yung form. Si patience ang tropa ko ngayon. haha

    This 15 mag move ako sa gym na nilalaruan ni Allen ... nakaka excite kasi bagong laruan and mas ok yung place.
    the numbers were great sir red.. lakas.. tama tama form over weight is much more important nagbaba din ako ng weights na binubuhat para di masacrifice si form..
  • redred Posts: 753
    pacoy1002 wrote:
    I like the attitude, very good Red, slowly but surely. looking good. Keep it up.

    Thanks Sir Pacoy!
    allen101 wrote:
    Oh my how I wish mabuhat ko ulit si 200 DL.. lol

    for sure ...makakaya mo ulit yun but of course, wag pwersahin ...mga next week, pag sabay na tayo LOLS!
    jcumali008 wrote:
    red wrote:
    ahaha oo ganun na nga2013 / WEEK 2 LOG

    Monday/Chest
    Flat Bench Press : 60/70/80/100 x8
    DB Press : 35(2)x8x3
    DB Flies : 16(2)x8x3
    DB Pullover : 35x8x2
    Seated Flies (Machine) : 40/50/60 x8

    Tuesday/Back
    Deadlift : wu:50x10 / 100x8 / 150x8 / 180x6 / 200x1
    Rows : 70x8x3
    Lat Pulldowns : 100/110/120 x8
    Seated Pulldown : 80/90/100 x8
    Rowing : 100/110/120 x8

    Wednesday/Shoulders
    Military Press: wu:15x10 / 50/60/70x6
    DB Shoulder Press : 35(2)x6x3
    Front/Side Raise : 18x8x3
    Upright Row : 50x8x3

    BB Shrugs : 100x8x3
    DB Shrugs : 50(2)x8x3

    Thursday/Legs
    Squat : wu:50x10 / 100x6x3
    DB Squats : 30(2)x8x3
    Seated Leg Extension : 150x8x3
    Leg Press : 200x8x3

    Numbers are moving so slowly, but i don't want to push myself na mag attempt ng higher numbers hanggang sa ang ending eh mali na yung form. Si patience ang tropa ko ngayon. haha

    This 15 mag move ako sa gym na nilalaruan ni Allen ... nakaka excite kasi bagong laruan and mas ok yung place.
    the numbers were great sir red.. lakas.. tama tama form over weight is much more important nagbaba din ako ng weights na binubuhat para di masacrifice si form..

    haha thanks bro! laki mo na! idol na kita!Wala muna buhat for today... may biglang pagbabago sa shift sa work!
    Planning to hit the gym later! makapag arms ...last day sa MHouse muna ..will join Allen next week!

    Happy weekend!
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