Yung left ko dati pa meron yan pero naayos ko naman kaka rehab, kaya maingat ako jan. Pag angat ko kasi nung DB's parang na wala sa grip yung kaliwa dumulas kaya nag compensate tuloy yung shuolder ko. Pero ok na naman din naman tumuloy yung sakit damage control lang kumbaga.
Kung may pic lang din yung isang bata kanina MAS swabe yun kesa jan! hehehe
Hindi ko makita! Sayang ahaha. Pero sinearch ko yung Natasha Ledesma, aba pwede!
Mukang dapat may thread tayo dito ng mga kuha ng mga spycam natin sa gym ah? hahaha
Yup, kaya nga pag nag incline ako slight lang ang angle around 15-30 deg kasi nakakasira talaga ng shoulders yan over time if mataas pa jan and it hits your delts more rather than your chest.
sir mighty- ilang exercise per body part ang ginagawa mo as of now na cluster traing ang gamit mong technique? lahat ba ng exercises within that body part cailangan gamitan ng cluster principle?
im thinking of using cluster hypertrophy with my arms training kasi kaya interested ako. thanx!
sir mighty- ilang exercise per body part ang ginagawa mo as of now na cluster traing ang gamit mong technique? lahat ba ng exercises within that body part cailangan gamitan ng cluster principle?
im thinking of using cluster hypertrophy with my arms training kasi kaya interested ako. thanx!
Di ko talaga sinunod yung HCT-12 as is, incorporate ko lang sya sa programming ko. At least 2 exercises per muscle group which is usually 2 compounds or combination of 1 compound & 1 isolation ang ginagamitan ko ng cluster principle. Yung sa dami ng exercises for a certain bodypart it depends, but usually at least 4-5.
Di naman kailangan ng sobrang dami ng exercises sa program na ito kasi actually if you'll really follow the program para syang whole body routine every training day alternating between pushing and pulling for upper body then sa lower body alternating between quad dominant & hip dominant exercise plus calves.
You only need to choose 1 exercise per body part or movement (since there's horizontal and vertical pulling & pressing) then choose kung ano gusto mo gamitan ng cluster set dun di naman kailangan lahat.
So far ok naman, exciting! hahaha! Pahirapan lang talag pag deadlift and squat kasi pwedeng mataas talaga nag volume (depends whe you'll reach your 6RM) tapos yung time to recover mo is very short for the same amount of weight, buti sana kung parang dropset na gumagaan yung weight, kaso dito hindi.
*Tried to squat again today kaso wala sumasakit na talaga ulit yung old injury ko. Based on my own assessment I might have hip flexor tendinitis, mukhang kailangan ko na ipataingin to.
Maxado ka naman eh kayang kaya mo yan eh! Saka Ano ka ba hindi mo dapat ginagawa yan! Dapat puro cardio like elliptical, aerobics, treadmill ang ginagawa natin for fat loss! 100 Guaranteed!!!
mukang hindi natakot sa traps mo sir might si power cage boy ah? hehenaku po tapos na ang trending na low weight + high reps, cardio for fat loss na uso! hahahaha.
@Allen- Matanda na sya actually. Nakita ko kasi nag flat DB press sa loob ng cage so naisip ko agad na di ginagamit pero I still extended some courtesy na tanungin sya kung ginagamit ba nya. Kaya nagulat na lang ako ng sabihin nya "Oo gamit ko".
I was like WTF?!?
Yun pala 2 more routines eh mag flat BP na sya. Kung pinagamit nya muna sakin eh di sana nakatapos na din ako nun by that time.
Mas malala yung isa kahapon. Gagamit sana ako ng adjustbale bench kaso pansin ko nakasampay yun towel nung nag lunges sa harap. So tanong pa din ako kung ginagamit ba kahit na alam ko na hindi naman since nag lunges sya.
But lo and behold, Gamit nya! Pang sampay ng towel at para makaupo sya in between sets of lunges!
Mas malala yung isa kahapon. Gagamit sana ako ng adjustbale bench kaso pansin ko nakasampay yun towel nung nag lunges sa harap. So tanong pa din ako kung ginagamit ba kahit na alam ko na hindi naman since nag lunges sya.
But lo and behold, Gamit nya! Pang sampay ng towel at para makaupo sya in between sets of lunges!
Di ko alam kung matatawa ako o mabwibwiset jan sa taong yan haha.
May mga makakapal din talaga muka sa gym e noh. Haha.
Sa SWI ba yan sir?
Comments
Na edit ko na yung pic. Have a look.
I'll check the proper form now sa youtube ...
thumbs up! pati sa chix haha
Panay nga lingon namin ni DS kanina at panay inom ko ng tubig tumambay kasi dun sa lagayan ng water bottles! hahaha
may injury ka sa shoulder sir mighty?
Kung may pic lang din yung isang bata kanina MAS swabe yun kesa jan! hehehe
Mukang dapat may thread tayo dito ng mga kuha ng mga spycam natin sa gym ah? hahaha
im thinking of using cluster hypertrophy with my arms training kasi kaya interested ako. thanx!
Di ko talaga sinunod yung HCT-12 as is, incorporate ko lang sya sa programming ko. At least 2 exercises per muscle group which is usually 2 compounds or combination of 1 compound & 1 isolation ang ginagamitan ko ng cluster principle. Yung sa dami ng exercises for a certain bodypart it depends, but usually at least 4-5.
Di naman kailangan ng sobrang dami ng exercises sa program na ito kasi actually if you'll really follow the program para syang whole body routine every training day alternating between pushing and pulling for upper body then sa lower body alternating between quad dominant & hip dominant exercise plus calves.
You only need to choose 1 exercise per body part or movement (since there's horizontal and vertical pulling & pressing) then choose kung ano gusto mo gamitan ng cluster set dun di naman kailangan lahat.
So far ok naman, exciting! hahaha! Pahirapan lang talag pag deadlift and squat kasi pwedeng mataas talaga nag volume (depends whe you'll reach your 6RM) tapos yung time to recover mo is very short for the same amount of weight, buti sana kung parang dropset na gumagaan yung weight, kaso dito hindi.
*Tried to squat again today kaso wala sumasakit na talaga ulit yung old injury ko. Based on my own assessment I might have hip flexor tendinitis, mukhang kailangan ko na ipataingin to.
Leg Press
110x15, 220x12, 330x10, 440x10, 506x7
Walking DB Lunges
40, 50, 60, 65x10
Leg extension
80x12, 100x10, 120x10, 140x8
SLDL
89x12, 133x10, 198x6, 221x6, 248x6
cluster sets (30 sec rest)
248x2
(30 sec rest)
248x2
(30 sec rest)
248x2
Leg Curls
50x10, 65x8, 75x2x8
Seated Calf Raise
55x13, 77x13, 88x12, 99x12, 110x10
*Intensity went down after the pain I felt sa old injury ko. Parang na bad trip ako bigla.Chest & Bizepts!-10/29/12
*Was supposed to be DL day but may nang angkin nung power cage kaya sa kanya na lang
Incline DB Press
WU: 30x15, 50x12, 70x10, 80x6, 85x6
cluster sets (30 sec rest reduced weight no spotter)
80x2
30 sec rest
80x2
30 sec rest
80x2
Flat DB Press
70x8, 75x8, 80x8, 85x7
Dips
BWx4x8 (Sa wakas nagawa din after a long while without the pain sa tennis elbow)
Seated Machine Press
100x15, 145x10, 175x6, 205x6, 235x4
Cluster sets
205x2
30sec rest
205x2
30 sec rest
205x3
EZ bar Curls
40x13, 60x8, 70x6, 80x6, 85x4
cluster sets
80x2
30 sec res
80x3
30 sec rest
80x3
DB Hammer curls
35x10, 40x6, 45x6, 50x6
cluster set
50x3
30 sec rest
50x3
30 sec rest
50x3
I was like WTF?!?
Yun pala 2 more routines eh mag flat BP na sya. Kung pinagamit nya muna sakin eh di sana nakatapos na din ako nun by that time.
Spot taken daw boss haha.
But lo and behold, Gamit nya! Pang sampay ng towel at para makaupo sya in between sets of lunges!
Di ko alam kung matatawa ako o mabwibwiset jan sa taong yan haha.
May mga makakapal din talaga muka sa gym e noh. Haha.
Sa SWI ba yan sir?
Grabe pala dito sa SWI, pero ok lang for the sake of MILF's! hehe
At least medjo mukang mababango mga MILF jan unlike sa bakal gym hehe
Mag crunches at jog in place ako sa loob ng power cage!
Hahaha! Naimagine ko sir.
Hahahahaha!
Tanong to the max na naman ako wahaha.