Nasa phase 3 pa lang ako ng program ko eh,siguro after a month and a half pa,
Yung nutrition na nakasulat dun,pang mayaman brah,di natin keri yun hahaha! Pero puede ka rin namang humanap nang pamalit na affordable bro, magkano lang naman ba saging na saba at itlog diba?hehe!
Nasa phase 3 pa lang ako ng program ko eh,siguro after a month and a half pa,
Yung nutrition na nakasulat dun,pang mayaman brah,di natin keri yun hahaha! Pero puede ka rin namang humanap nang pamalit na affordable bro, magkano lang naman ba saging na saba at itlog diba?hehe!
Dun sa nutrition na yun, talong lang ang nakita ko na affordable :unhappy:
Basta yung workout nya bale ay 12 weeks nahahatii sa 3 phases. Each phase may 4 microcycle. 1 microcycle every week. Pagkatapos ng microcycle 4, balik ulit sa microcycle 1.
Microcycle 1 : 12-15 reps *Except abs and calves*
Microcycle 2: 9-11 reps *Except abs and calves*
Microcycle 3: 6-8 reps *Except abs and calves*
Microcycle 4: 3-5 reps *Except abs and calves*
Nasagot ko na tanong mo? Di ko kasi masyado maintindihan hehe
[align=center]Phase 1, Week 1, Microcycle 1, Day 2
Back, Biceps and Abs
:bodybuilder:[/align]
Standing One Arm DB Row
30 x 15
35 x 15
40 x 12
40 x 15 rest pause +5
Lat Pulldown
80 x 15
85 x 13
90 x 15 rest pause +5
Standing Pulldown
50 x 12
50 x 15
55 x 12 rest pause +5
Straight Arm Pulldown
15 x 15
20 x 15
20 x 10 rest pause +2
Barbell Curl
40 x 15
40 x 15
50 x 12
50 x 12 rest pause +5
Incline Dumbbell Curl
15 x 15
15 x 15
15 x 12 rest pause +5
Zottman Preacher Curl
10 x 12
10 x 12
10 x 8 rest pause 5
Hip Thrust
Bw x 20
Bw x 20
Bw x 19 rest pause +5
Crunches
BW x 30
Bw x 30
Bw x 24 rest pause +6
Oblique Crunches
Bw x 30
Bw x 30
Bw x 50 rest pause +15
Done.
I removed deadlift from my program because i'll be training my legs on Thursday. I might have a sore lower back and it will prevent me from performing squats properly.
More or less 2 hours ako kanina nagbuhat. Napaparami kasi ang rest in between sets hehe.
Ang hirap magtinda ng creatine sa gym. Binebenta ko kasi ng 10g for P30. Pag nag aapproach ako ng tao, tanong lang sila ng tanong at di naman bumibili :arghh: Hahaha. Isa palang ang customer ko at inutang pa :arghh: Hahaha. Kakilala ko naman kaya pinautang ko na muna. )
Di pa ako nakakabuhat since last Tuesday kasi natrangkaso ako. Badtrip! Simula palang ng program tapos napatumba na agad. Oh well. Baka bukas makabuhat na ako. Balik ulit ako sa simula ng shortcut to size sa lunes.
[align=center]Phase 1, Week 1, Microcycle 1, Day 2
Back, Biceps and Abs
:bodybuilder:[/align]
Standing One Arm Dumbbell Rows
35's x 15
40's x 12
40's x 12
40 's x 15 rest pause +5
Lat Pulldown
85 x 15
90 x 12
95 x 9 rest pause +4
Standing Pulldown
50 x 12
60 x 12
60 x 14 rest pause +3
Straight Arm Pulldown
20 x 12
20 x 14
20 x 9 rest pause +4
Barbell Curl
40 x 15
40 x 12
40 x 7 rest pause +5 (3rd set palang nag rest pause na kasi di na kaya)
40 x 10 rest pause + 3
Incline DB Curl
15's x 15
15's x 12
15 x 10 rest pause +5
DB Zottman Preacher Curl
10's x 12
15's x 7 rest pause +5 (rest pause kahit 2nd set kasi na
15's x 7 drop set 10's +2 reps (Nag drop set na ako kasi di ko na maangat kahit nag rest pause ako haha )
@Ohsnap Sa ngayon hindi muna kasi nagsisimula palang ako ng bagong program ko. Pero dati oo kaso incline db press lang kasi sumasakit ang right anterior delts ko pag heavy o high rep flat presses
Ganyan din ang naging problem ko nung una Nakalimutan ko lang yung term na sinabi saken. Pero yung sinabi saken na pwedeng culprit ay kulang sa warm-up or mali angle arms ng pag press. Nagkataon both yung problem ko haha. Mejo ok yung Flat BP ko pero pag inclined na iba na usapan. Ang laki ng weight difference.
@Ohsnap Okay naman ang warm up ko (rc warmup plus 2 warm up sets) Yung angle ng press ko ayos naman kasi di naman flared out elbows ko. Pero di ko nakikita ko sarili ko mag bench press kaya di ko alam kung tama talaga. hehe. Wala kasi akong matanungan sa gym namin kasi yung mga malalaki tao sa gym namin ang pag bench press nila, di naman full range of motion. Basta lang mababa ng ilang pulgada yun na yun sakanila hehe
[align=center]Phase 1, Week 1, Microcycle 1, Day 3
Rest[/align]
[align=center]
Phase 1, Week 1, Microcycle 1, Day 4
Legs and Abs
:squat:[/align]
Squat
90 x 12 x 3
90 x 12 rest pause +3
Vertical Leg Press
170 x 15
200 x 13
200 x 13 rp +3
Leg Extension ([size=xx-small]sira yung spring ng leg extension kaya di masyado nakadagdag ng bigat. May gumagamit kasi ng ibang bench na may pang leg extension kaya nagtiyaga na muna. [/size])
60 x 15
70 x 12
80 x 12 rp +4
Lying Leg Cur[size=xx-small]l (nabakante rin ang bench sa wakas)[/size]
40 x 15
50 x 15
50 x 11 rp +3
Hip Thrust
[size=xx-small](di ko na nabilang)[/size]
Crunches [size=xx-small](20 reps lang per set kasi utot ako utot kanina =( lol)[/size]
Bw x 20 x 2
Bw x 22 rp +5
Plank
Bw x 1 minute
Bw x 1 minute
Bw x 1 minute rp +7 secs
Pull ups[size=xx-small] (extra exercise)[/size]
Bw x 2 reps x 3 sets (hanggang 1-2 reps lang kaya ko dito haha)
[align=center]Phase 1, Week 1, Microcycle 1, Day 4
Shoulders, Chest, Traps and Calves
:clean:[/align]
DB Shoulder Press
30's x 8 rp 4 [size=x-small](Nagkamali ang tantsya ko sa bigat kaya nag rest pause nalang ako)[/size]
20's x 15
20's x 15
20's x 15 rp -> 30's x 4 reps
Incline Bench Press
50 x 15
50 x 15
60 x 13 rp +4
Incline DB Press
30's x 12
30's x 12
30's x 10 rp +0 :duh:
DB Side Raises
10's x 15
10's x 15
20's x 10 rp +5
DB Front Raises
15's x 15
15's x 15
20's x 12 rp +4
DB Bent Over Side Raises
15's x 12
15's x 12
15's x 10 rp +3
DB Shrugs
35's x 20
40's x 12
40's x 12
40's x 11 rp +5
Seated Calf Raises
44 x 25
54 x 20
54 x 20
54 x 20 rp +7
Leg Press Calf Raises
100 x 25
140 x 20
140 x 25
140 x 29 rp +14
Comments
Yung nutrition na nakasulat dun,pang mayaman brah,di natin keri yun hahaha! Pero puede ka rin namang humanap nang pamalit na affordable bro, magkano lang naman ba saging na saba at itlog diba?hehe!
Dun sa nutrition na yun, talong lang ang nakita ko na affordable :unhappy:
Chest, Triceps and Calves
Monday
:bench:
[/align]
*bar weight not included.
Bench Press
70 x 15
80 x 15
90 x 12 (w spotter)
80 x 12 rest-pause +3 reps
Incline Bench Press
50 x 15
60 x 13
60 x 14
60 x 15 rest-pause +5 reps
(3 sets lang dapat tong incline bp ngayon ko lang napansin na naka 4 sets ako :duh:)
Incline DB Flyes
20 x 12
20 x 15
20 x 15 rest-pause +5 reps
Tricep Pressdown
20 x 15
30 x 12
30 x 12 rest-pause +5 reps
Skullcrushers (EZ Bar)
20 x 15
20 x 12
20 x 15 rest pause +5 reps
(Naninibago pa ako sa skullcrushers kaya light weight muna)
Seated Overhead Tricep Extension
15 x 15
20 x 15
20 x 15 rest pause +5 reps
(Di ko na kaya yung one arm overhead extension. Kahit yung 10lbs db di na. Kaya eto nalang ipapalit ko imbes yung one arm)
Standing Calf Raises
160 x 25 (imba pump)
160 x 25
160 x 21 rest-pause +5 reps
(pag ika 12-15th rep na, tumitigil muna ako ng 3-5 secs kasi grabe na. haha :arghh:)
Seated Calf Raises
20 x 25
35 x 25
50 x 21 rest-pause
Done.
Nanibago ako dito sa program. Di ako sanay sa mga high rep sets.
Anong ibig sabihin mo bro?
Basta yung workout nya bale ay 12 weeks nahahatii sa 3 phases. Each phase may 4 microcycle. 1 microcycle every week. Pagkatapos ng microcycle 4, balik ulit sa microcycle 1.
Microcycle 1 : 12-15 reps *Except abs and calves*
Microcycle 2: 9-11 reps *Except abs and calves*
Microcycle 3: 6-8 reps *Except abs and calves*
Microcycle 4: 3-5 reps *Except abs and calves*
Nasagot ko na tanong mo? Di ko kasi masyado maintindihan hehe
you can get more information about this workout here
Parang mabagal masyodo ang progression ng WO mo. Parang periodization ng mga intermediate/advance guys.
Bakit sir?
Back, Biceps and Abs
:bodybuilder:[/align]
Standing One Arm DB Row
30 x 15
35 x 15
40 x 12
40 x 15 rest pause +5
Lat Pulldown
80 x 15
85 x 13
90 x 15 rest pause +5
Standing Pulldown
50 x 12
50 x 15
55 x 12 rest pause +5
Straight Arm Pulldown
15 x 15
20 x 15
20 x 10 rest pause +2
Barbell Curl
40 x 15
40 x 15
50 x 12
50 x 12 rest pause +5
Incline Dumbbell Curl
15 x 15
15 x 15
15 x 12 rest pause +5
Zottman Preacher Curl
10 x 12
10 x 12
10 x 8 rest pause 5
Hip Thrust
Bw x 20
Bw x 20
Bw x 19 rest pause +5
Crunches
BW x 30
Bw x 30
Bw x 24 rest pause +6
Oblique Crunches
Bw x 30
Bw x 30
Bw x 50 rest pause +15
Done.
I removed deadlift from my program because i'll be training my legs on Thursday. I might have a sore lower back and it will prevent me from performing squats properly.
More or less 2 hours ako kanina nagbuhat. Napaparami kasi ang rest in between sets hehe.
Ang hirap magtinda ng creatine sa gym. Binebenta ko kasi ng 10g for P30. Pag nag aapproach ako ng tao, tanong lang sila ng tanong at di naman bumibili :arghh: Hahaha. Isa palang ang customer ko at inutang pa :arghh: Hahaha. Kakilala ko naman kaya pinautang ko na muna. )
Chest, Triceps and Calves
:Bench:[/align]
May 5, 2014, Monday
Bench Press
90 x 12
90 x 11
70 x 12
70 x 12 rest pause +4
Incline Bench Press
50 x 12
50 x12
50 x 8 rest pause +4
Incline DB Flyes
20 x 12
20 x 12
20 x 14 rest pause +5
Decline Bench Press
40 x 15
60 x 12
60 x 12 reest pause + 6
Tricep Pressdown
30 x 12
30 x 14
30 x 12 rest pause +4
Skullcrushers
20 x 15
25 x 12
20 x 12 rest pause +4
DB Overhead Extension
20 x 15 x 2
20 x 15 rest pause +8
Standing Calf Raises
130 x 25 x 3
130 x 17 rest pause +9
Seated Calf Raises
35 x 12
45 x 25 x 2
45 x 24 rest pause +10
Done.
Back, Biceps and Abs
:bodybuilder:[/align]
Standing One Arm Dumbbell Rows
35's x 15
40's x 12
40's x 12
40 's x 15 rest pause +5
Lat Pulldown
85 x 15
90 x 12
95 x 9 rest pause +4
Standing Pulldown
50 x 12
60 x 12
60 x 14 rest pause +3
Straight Arm Pulldown
20 x 12
20 x 14
20 x 9 rest pause +4
Barbell Curl
40 x 15
40 x 12
40 x 7 rest pause +5 (3rd set palang nag rest pause na kasi di na kaya)
40 x 10 rest pause + 3
Incline DB Curl
15's x 15
15's x 12
15 x 10 rest pause +5
DB Zottman Preacher Curl
10's x 12
15's x 7 rest pause +5 (rest pause kahit 2nd set kasi na
15's x 7 drop set 10's +2 reps (Nag drop set na ako kasi di ko na maangat kahit nag rest pause ako haha )
Hip Thrust
3 sets of 20-30 reps
Crunches
3 sets 30-50 reps
Oblique Crunches
3 sets 20-44 reps
Done.
Rest[/align]
[align=center]
Phase 1, Week 1, Microcycle 1, Day 4
Legs and Abs
:squat:[/align]
Squat
90 x 12 x 3
90 x 12 rest pause +3
Vertical Leg Press
170 x 15
200 x 13
200 x 13 rp +3
Leg Extension ([size=xx-small]sira yung spring ng leg extension kaya di masyado nakadagdag ng bigat. May gumagamit kasi ng ibang bench na may pang leg extension kaya nagtiyaga na muna. [/size])
60 x 15
70 x 12
80 x 12 rp +4
Lying Leg Cur[size=xx-small]l (nabakante rin ang bench sa wakas)[/size]
40 x 15
50 x 15
50 x 11 rp +3
Hip Thrust
[size=xx-small](di ko na nabilang)[/size]
Crunches [size=xx-small](20 reps lang per set kasi utot ako utot kanina =( lol)[/size]
Bw x 20 x 2
Bw x 22 rp +5
Plank
Bw x 1 minute
Bw x 1 minute
Bw x 1 minute rp +7 secs
Pull ups[size=xx-small] (extra exercise)[/size]
Bw x 2 reps x 3 sets (hanggang 1-2 reps lang kaya ko dito haha)
Done.
Shoulders, Chest, Traps and Calves
:clean:[/align]
DB Shoulder Press
30's x 8 rp 4 [size=x-small](Nagkamali ang tantsya ko sa bigat kaya nag rest pause nalang ako)[/size]
20's x 15
20's x 15
20's x 15 rp -> 30's x 4 reps
Incline Bench Press
50 x 15
50 x 15
60 x 13 rp +4
Incline DB Press
30's x 12
30's x 12
30's x 10 rp +0 :duh:
DB Side Raises
10's x 15
10's x 15
20's x 10 rp +5
DB Front Raises
15's x 15
15's x 15
20's x 12 rp +4
DB Bent Over Side Raises
15's x 12
15's x 12
15's x 10 rp +3
DB Shrugs
35's x 20
40's x 12
40's x 12
40's x 11 rp +5
Seated Calf Raises
44 x 25
54 x 20
54 x 20
54 x 20 rp +7
Leg Press Calf Raises
100 x 25
140 x 20
140 x 25
140 x 29 rp +14
Done.
[align=center]Phase 1, Week 2, Microcycle 2, Day 8
Chest, Triceps, and Calves
:bench:[/align]
Bench Press
90 x 11
100 x 10
100 x 8.5 :arghh:
90 x 9 rp +4
Incline Bench Press
70 x 9
70 x 7 :duh:
60 x 11 rp +4
Incline Flyes
25's x 11
25's x 11
25's x 11 rp +5
Decline DB Press
30's x 11
30's x 11
30's x 7 rp +4
Tricep Pressdown
40 x 9
30 x 11
35 x 5 rp +9
Skullcrushers
30 x 11
30 x 11
30 x 8 rp +4
Overhead DB Extension
25's x 11
25's x 11
30's x 9 rp +4
Standing Calf Raises
180 x 20
180 x 20
200 x 15 rp +5
Seated Calf Raises
55 x 20
65x 20
65 x 15 rp +5
Done.
Back, Biceps, and Abs
:bodybuilder:[/align]
DB Bent Over Row
50's x 11
50's x 11
50's x 11
65's x 9 rp +2
Wide Grip Pulldown
100 x 11
100 x 11
110 x 10 rp +4
Standing Pulldown
65 x 11
75 x 11
85 x 8 rp +4
Straight Arm Pulldown
30 x 11
30 x 11
30 x 6 rp +3
Barbell Curl
50 x 11
50 x 9
50 x 9
50 x 9 rp +4
Incline DB Curl
20's x 11
20's x 11
20's x 11 rp +9
Dumbbell Preacher Curl
20's x 9
20's x 9
20's x 8 rp +3
Hanging Leg Raises
BW x 12
BW x 8
BW x 1 rp +3
Weighted Crunch
Bw +10lbs x 19
Bw +20lbs x 19
Bw +35lbs x 19 rp +9
DB Side Bend
40's x 20
50's x 20
60's x ?? rp +?? (forgot to list 'em)
Done.
[align=center]Phase 1, Week 2, Microcycle 2, Day 11
Legs and Abs
:squat:[/align]
Squat
100 x 11
100 x 11
100 x 11
110 x 10 rp +5
Leg Press
200 x 11
220 x 11
250 x 10 rp +1
Leg Extension
75 x 11
95 x 11
100 x 9 rp +2
Leg Curl
60 x 11
70 x 11
80 x 7 rp +2
Hanging Leg Raise
BW x 2
Bw x 2
Bw x 2 rp +1 :arghh:
Weighted Crunch
Bw + 35lbs x 19
Bw +50lbs x 19
Bw +50lbs x 16 rp +6 (??)
Side Plank
Bw x less than 30 secs
Bw x 40 secs
Bw x 40 secs rp +11 secs
Done.