Pwede naman, kahit araw araw pwede lalo na kung INAARAL mo yung form and execution. Technical lift ang clean, it requires continues practice lalo na pag palakas ka ng palakas kasi maaapektohan din yung execution pag mabigat na yung kaya mo i-clean. Sa ngayon light weights muna but make sure you do it with explosion and power. Ako kasi inaral ko yung hang clean/power clean using ordinary kalawang bars sa kanto gym. Ang purpose ko naman kasi ay para makapag OHP/military press ako kahit walang rack at para na din maangat ko yung heavy DBs ng magisa. I know my form is bad sometimes pag nagclean pero inaral ko sya sa ganung way na lalakas ako at magagamit ko sya sa training. Maganda ang cleans, pero make sure na magbebenefit ka sa lift na yan or baka nabasa mo lang na ok pala sya. Yun lang... medyo damaging din kasi sa katawan ang cleans kung pure bodybuilding routine mo sya isasama.
Brahs suggest naman po kayo ng 4day routine for M T W TH. Magiging workday po kasi ang F eh.
Okay lang po ba to:
Mon: Legs, Bis(2 workouts)
Tues: Chest, Tris
Wed: Back, Bis
Thurs: Shoulders
or
Mon: Legs, Bis
Tues: Chest, Tris
Wed: Off
Thurs: Shoulders, Back
any suggestions po kung ano mas okay? Kung may dapat po baguhin or icorrect feel free to suggest po. Thanks brahs :sport: edit: I hit calves and do cleans twice a week
Sir @Core , weekends po kasi ang workdays ko. Balak ko po idagdag ang F para dumagdag kahit konti sahod ko :lol . Saturday morning school, 4pm onwards work. Sunday 11am onwards work, yung gym 6pm nagsasara pag sunday =(
"... Yung pinag ggyman ko lang kasi yung alam kong gym dito ..."
Advantage mo din kapag, alam mo yung mga pinagbubuhatan dyan sa vicinity niyo, para incase kahit holidays, kung sakali mang naghahanap ka ng bakal, alam mo kung saan-saan ka pupunta.
Sir @core sige po tatanong ko sa tito ko if may alam sya. Pano naman po ang magiging routine ko nun if ever? Typical 4-day split padin po?
and question lang po,
Hindi po ba overtraining ang abot ko kapag 4 consecutive days ang workout?
"Brahs suggest naman po kayo ng 4day routine for M T W TH. Magiging workday po kasi ang F eh.
Okay lang po ba to:
Mon: Legs, Bis(2 workouts)
Tues: Chest, Tris
Wed: Back, Bis
Thurs: Shoulders ..."
"Brahs suggest naman po kayo ng 4day routine for M T W TH. Magiging workday po kasi ang F eh.
Okay lang po ba to:
Mon: Legs, Bis(2 workouts)
Tues: Chest, Tris
Wed: Back, Bis
Thurs: Shoulders ..."
Sa calves po legs day tapos after 2days po ulit bago ko iworkout. Cleans po on legs and shoulders day. Sinubukan ko pong araw arawin yung cleans pero di ko na uulitin, masakit sobra sa traps heheYehey marunong na ko mag quote ng 2 or more haha
Ngayon po bulking ako, until i reach 150-160lbs then cut then bulk then cut and so on...short term goal: mass and strength
long term goal: 160-180lbs of lean mass
Comments
BB Flat BP
50lbs x12
100lbs x10(with spot)
110lbs x8, x6 (with spot)
DB Incline
35's x3x10
Dips
Bw x6, x8, x7
DB Flat
40's x8, x7, x6 (with spot in grip)
Machine Flyes
50lbs x2x8
Standing OHP
50lbs x6, x5, x5
DB Side Raise
15's x3x10
DB Rear Raise
15's x3x10
Upright Rows
40lbs x3x10
Tried Power Cleans (I dunno kung tama form ko)
30lbs x3
40lbs x3
50lbs x3
60lbs x3, x3
Plank
1min / 30sec rest x3
-DONE-
M-Legs/Bis
T-Chest/Tris
W-Off
TH-Back/Bis
F-Chest/Shoulders
and paano po kaya? Sa umpisa or sa huli ng routine? Matagal ko na kasi tong gustong pagaralan
Tnx brahs :clean:
ATG Squats(deloaded)
(deloaded)
60lbs x8, x5
90lbs x5
100lbs x4x5
Leg Press
285lbs x3x8
Cleans
60lbs x3
65lbs x5x3
Leg Extensions
80lbs x3x10
Stiff-Legged Deadlift
100lbs x3x8
EZ Bicep Curl
40lbs x8, x8, x6
Alternating DB Curl
15's x3x10 each
Alternating DB Hammer
15's x3x10 each
DB Preacher Curl
15's x3x10 each
-DONE-
Gawin mong warm up sa T and F. Magandang pampagising yan ng central nervous system just like DL and Squats.
Okay po sir vinch. Hindi po sya pwedeng isama sa leg and back day?
Power Cleans
40lbs x5x3
BB Bench
40lbs x12
70lbs x4
100lbs x2
105lbs x3x5 (with spot)
DB Incline
35lbs x3x10
Dips
BW x8, x8, x6
DB Bench
45lbs x8, x8, x6 (with spot)
Machine Flyes
50lbs x2x10
CGBP
40lbs x3x10
Tricep Pushdown
80lbs x3x10
Lying Tricep Extensions
25lbs x3x10
-DONE-
Deadlift
100lbs x8, x6
130lbs x4
170lbs x1
180lbs x6 (with strap)
190lbs x5, x5 (with strap)
Pull ups
BW x5, x3, x2
T-Bar Rows
90lbs x3x10
Lat Pulldown
80lbs x8, x8, x6
One arm DB Row
35's x3x10
DB Alternate Curl
20's x3x10 each
DB Alternate Hammer
15's x3x10 each
DB Preacher Curl
15's x3x10 each
-DONE-
Cleans
45lbs x3x3
OHP
65lbs x10
70lbs x8, x6
DB Side Raise
15's x3x10
DB Rear Raise
15's x3x10
DB Front Raise
15's x3x10
Cleans
70lbs x5x3
Abs: 6 superset
Cable Crunch
100lbs x10
Captain's Chair Leg Raise
Failure
Air Bikes
Failure
Weighted Plank
25lbs x3 Failure
-DONE-
Okay lang po ba to:
Mon: Legs, Bis(2 workouts)
Tues: Chest, Tris
Wed: Back, Bis
Thurs: Shoulders
or
Mon: Legs, Bis
Tues: Chest, Tris
Wed: Off
Thurs: Shoulders, Back
any suggestions po kung ano mas okay? Kung may dapat po baguhin or icorrect feel free to suggest po. Thanks brahs :sport: edit: I hit calves and do cleans twice a week
How 'bout Saturday? Makapagbubuhat ka tuwing Sabado?
Wala bang ibang gym dyan na malapit, na bukas kahit late evening ng Linggo?
Advantage mo din kapag, alam mo yung mga pinagbubuhatan dyan sa vicinity niyo, para incase kahit holidays, kung sakali mang naghahanap ka ng bakal, alam mo kung saan-saan ka pupunta.
and question lang po,
Hindi po ba overtraining ang abot ko kapag 4 consecutive days ang workout?
What do you exactly mean here?
What are those days?
Sa calves po legs day tapos after 2days po ulit bago ko iworkout. Cleans po on legs and shoulders day. Sinubukan ko pong araw arawin yung cleans pero di ko na uulitin, masakit sobra sa traps heheYehey marunong na ko mag quote ng 2 or more haha
So you mean, you're planning to train your biceps twice in a single day?
DB Curl and DB Hammer
Ayan po. Kumbaga sundot lang lol
ayon palaaaa. Oo nga ngayon ko lang narealize haha!
long term goal: 160-180lbs of lean mass