Sir @emman1986 yung sinasabe ko po, for the WHOLE workout, i did:
total of 10 sets for biceps and triceps.
3 sets dips, chins
3 sets cgbp, rows
2 sets curls, pushdowns
2 sets preacher, lying extension
ayan po sir. Sensya na po magulo yung logging haha
Ah depende kasi sa goal i training mo yun kung paanong masasabing madami o kakaunti.. Halimbawa, back bicep ka kanina, tapos na chin up ka, pull up, deadlift, bb rows ka, para sakin pede mo na siguro bawasan ung sa bicep routine mo kasi nadamay na rin sila sa sa mga ginawa mong back training. Pero kung arms or bicep days ka lang, pupuwede Ciguro.
Pero may nabasa rin ako na sa di gaanong kalakihang muscle gaya ng biceps eh di raw adviseable ang madaming set bagkus mas mainam daw na bigatan na lang.. Post ata ni sur BD un. Correct me na lang mga brads kung mali para di maligaw si brader salamat
Front Squats
60lbs x10
70lbs x10
(then mag back squat sana ko)
120lbs***
(then switch to front squats)
90lbs x8
Leg Press
305lbs x10
325lbs x10
350lbs x10
Stiff-legged DL
100lbs x3x10
Leg Extensions
100lbs x2x10
Standing Calf Raise ss w/
DB Alt. Curl
160lbs x2x10 // 25's x2x10
Standing Calf Raise ss w/
DB Alt. Hammer Curl
160lbs x2x10 // 20's x2x10
Cleans
90lbs x5, x5, x3, x3
-DONE-
***mag backsquat sana ko... Pagkalagay namin ng bar sa likod ko, FUARK!!! NAIPITAN ATA ng ugat yung right rear delts ko! Ansakit hahahahha, so binaba nalang then switch again to front squats.
you dont include the bar talaga on logging your lifts sir
yung iba po kasi sinasama ata nila, ako po sinasama ko yung weight ng bar dito samin, 20lbs bar sya, pero sa cleans and OHP ko nalang sya ginagamit, sa iba yung 5-10lbs na bar lang ata yun(eto yung di ko sinasama sa log)
yung iba po kasi sinasama ata nila, ako po sinasama ko yung weight ng bar dito samin, 20lbs bar sya, pero sa cleans and OHP ko nalang sya ginagamit, sa iba yung 5-10lbs na bar lang ata yun(eto yung di ko sinasama sa log)
eto yung downside pag bakal gym eh, walang specific weight yung bar, kaya ako dati di ko rin sinasama yung weight nang bar,
yung iba po kasi sinasama ata nila, ako po sinasama ko yung weight ng bar dito samin, 20lbs bar sya, pero sa cleans and OHP ko nalang sya ginagamit, sa iba yung 5-10lbs na bar lang ata yun(eto yung di ko sinasama sa log)
eto yung downside pag bakal gym eh, walang specific weight yung bar, kaya ako dati di ko rin sinasama yung weight nang bar,
oo struggle yan. pero sa pag kakaalamko standard nyan tama ka mga 5-10lbs. tanchahan nalang
-DONE-mga paps pacheck naman po ng form ko sa cleans, if there's something na kaylangang ayusin please correct me po. Any advices will be highly appreciated Tnx in advanced po.
mashadong mababa yung plates,first form is correct but the others mostly lower back ang may trabaho, also when doing cleans you lessen the strain on the shoulder by doing an arc when you lift from the bottom.
mashadong mababa yung plates,first form is correct but the others mostly lower back ang may trabaho, also when doing cleans you lessen the strain on the shoulder by doing an arc when you lift from the bottom.
thankyou sir. Di ko pa po kasi kayang mag heavy kaya maliit pa po yung plates. Where will I put an arc sir? Sa back po?
mashadong mababa yung plates,first form is correct but the others mostly lower back ang may trabaho, also when doing cleans you lessen the strain on the shoulder by doing an arc when you lift from the bottom.
tama masyado mababa yung plate (mas maganda ipatong mo nalang yung bar and plates sa elevated platform), and
-wala kang triple extension. (Look at your hips when doing the 2nd pull) Medyo nakayuko ka pa rin.
- Hindi mo naaactivate yung traps mo so arms ang ginagamit mo (pansinin mo yung elbows mo sa 2nd pull, yung elbow mo is under the bar sa point ng explode) pero majorly dahil hindi ka nakapag triple extend
-Good thing is straight yung travel ng bar from ground to your shoulder
mashadong mababa yung plates,first form is correct but the others mostly lower back ang may trabaho, also when doing cleans you lessen the strain on the shoulder by doing an arc when you lift from the bottom.
tama masyado mababa yung plate (mas maganda ipatong mo nalang yung bar and plates sa elevated platform), and
-wala kang triple extension. (Look at your hips when doing the 2nd pull) Medyo nakayuko ka pa rin.
- Hindi mo naaactivate yung traps mo so arms ang ginagamit mo (pansinin mo yung elbows mo sa 2nd pull, yung elbow mo is under the bar sa point ng explode) pero majorly dahil hindi ka nakapag triple extend
-Good thing is straight yung travel ng bar from ground to your shoulder
hope it helps
thankyou sir, looking forward applying those po. I'll try to improve my form. tnx sir
December 3 and December 5, 2014
LEGDAY OVERLOAD, lol, Deload na din, at tsaka may injury kasi. more like taken 1 week rest. Now naghahanap po ako ng bagong program, HYPERTROPHY po susubukan ko. :sport:
December 7, 2014 [align=center][size=xx-large]Jim Stoppani's Shortcut to Size[/size]
PHASE 1 | MICROCYCLE 1
DAY 1[/align]
**leg day ang ginawa kong day 1, then chest, then back, last day is shoulders.**
Smith Machine Back Squats **i'll make this as 5-3-1 reps**
Warmup sets:
60lbs x 12|10
Working sets:
100lbs x5
120lbs x3
130lbs x2**1st rep w/ help, 2nd w/o help.
Leg Press
300lbs x12
310lbs x12
320lbs xfailure -rest15sec- xfailure
Leg Extensions
60lbs x15
70lbs x15
80lbs xfailure -rest15sec- xfailure
SLDL
100lbs x12|11|10
Lying Leg Curls
40lbs x12|12| xfailure -rest15sec- xfailure
[align=center]December 14, 2014
PHASE 1 | MICROCYCLE 2
DAY 8[/align]
*Nakahanap ako accidentally ng Gym na may SQUAT RACK :yahoo: sarado kasi yung pinag ggyman ko due to the xmas party last night. Yun nga lang walang oly bar*
Oo nga po nakita ko din hehe. Sina-suggest kasi sakin ng pinsan ko yung Bigman on Campus ni Steve Cook, eh nakita ko yung kay jim stopanni, mas basic lang yung exercises. Kaya eto nalang. Goodluck satin sir :sport:
Comments
basa po jan is 40 lbs. by 10 reps x 10 set, hehehe!
total of 10 sets for biceps and triceps.
3 sets dips, chins
3 sets cgbp, rows
2 sets curls, pushdowns
2 sets preacher, lying extension
ayan po sir. Sensya na po magulo yung logging haha
Pero may nabasa rin ako na sa di gaanong kalakihang muscle gaya ng biceps eh di raw adviseable ang madaming set bagkus mas mainam daw na bigatan na lang.. Post ata ni sur BD un. Correct me na lang mga brads kung mali para di maligaw si brader salamat
Cleans
60lbs x6
Front Squats
60lbs x10
70lbs x10
(then mag back squat sana ko)
120lbs***
(then switch to front squats)
90lbs x8
Leg Press
305lbs x10
325lbs x10
350lbs x10
Stiff-legged DL
100lbs x3x10
Leg Extensions
100lbs x2x10
Standing Calf Raise ss w/
DB Alt. Curl
160lbs x2x10 // 25's x2x10
Standing Calf Raise ss w/
DB Alt. Hammer Curl
160lbs x2x10 // 20's x2x10
Cleans
90lbs x5, x5, x3, x3
-DONE-
***mag backsquat sana ko... Pagkalagay namin ng bar sa likod ko, FUARK!!! NAIPITAN ATA ng ugat yung right rear delts ko! Ansakit hahahahha, so binaba nalang then switch again to front squats.
Cleans
60lbs x6
Flat DB Bench
25's x12, x10
35's x4
45's x3x10
30° Incline DB Bench
35's x3x10
Dips
BW x8, x7, x8
30° Incline DB Flyes
20's x3x10
CGBP
70lbs 2x6
Tricep Pushdown
110lbs x3x10
-DONE-
Oct 26, 2014
(Hindi ko alam kung 45lbs yung mukhang olybar dun sa pinag gyman namin sa classmate ko.)
*Bar weight not Included*
Cleans
50lbs x6
*Bar weight not Included*
Deadlift
90lbs x8
140lbs x4
160lbs x1, x5, x4, x5
Pull-ups
BW x8, x6, x5
BB Rows
90lbs x10, x10, x9
Lat-Pulldown
80lbs x3x10
1 arm DB Row
40's x3x10
Face Pulls
60lbs x10
70lbs x10
80lbs x10
Alt. DB Curl
25's x2x10
*Bar weight not Included*
Cleans
70lbs x5x3
-DONE-
yung iba po kasi sinasama ata nila, ako po sinasama ko yung weight ng bar dito samin, 20lbs bar sya, pero sa cleans and OHP ko nalang sya ginagamit, sa iba yung 5-10lbs na bar lang ata yun(eto yung di ko sinasama sa log)
eto yung downside pag bakal gym eh, walang specific weight yung bar, kaya ako dati di ko rin sinasama yung weight nang bar,
oo struggle yan. pero sa pag kakaalamko standard nyan tama ka mga 5-10lbs. tanchahan nalang
Machine Military Press
40lbs x12, x10
70lbs x10
80lbs x8, x8
DB Side Raise
DB Rear Raise
DB Front Raise
15lbs x3x12
Tricep Pushdown
90lbs x12
100lbs x12, x12
Lying Tricep Extension
40lbs x3x12
-DONE-
NICE.....cheers:sport:
Cleans
60lbs x6
Front Squats
60lbs x10, x8
70lbs x5
90lbs x3x8
Leg Press
300lbs x10
325lbs x10
350lbs x10
SLDL
100lbs x10
110lbs x2x10
Leg Extensions
100lbs x3x12
Alt DB Curl
25's x2x12
DB Hammer Curl
20's x2x12
Cleans
90lbs x6, x6
95lbs x4, x4
-DONE-mga paps pacheck naman po ng form ko sa cleans, if there's something na kaylangang ayusin please correct me po. Any advices will be highly appreciated Tnx in advanced po.
Cleans @ 70lbs + 20lbs bar.
thankyou sir. Di ko pa po kasi kayang mag heavy kaya maliit pa po yung plates. Where will I put an arc sir? Sa back po?
Pre, nag papa form check sa cleans
tama masyado mababa yung plate (mas maganda ipatong mo nalang yung bar and plates sa elevated platform), and
-wala kang triple extension. (Look at your hips when doing the 2nd pull) Medyo nakayuko ka pa rin.
- Hindi mo naaactivate yung traps mo so arms ang ginagamit mo (pansinin mo yung elbows mo sa 2nd pull, yung elbow mo is under the bar sa point ng explode) pero majorly dahil hindi ka nakapag triple extend
-Good thing is straight yung travel ng bar from ground to your shoulder
hope it helps
thankyou sir, looking forward applying those po. I'll try to improve my form. tnx sir
BB Bench Press
50lbs x12, x10
70lbs x4
90lbs x3x8
30° Incline DB Bench Press
35's x3x10
Dips
BW x2x8
BW+12.5lbs x6
30° Incline DB Flyes
20's x8, x6
Tricep Pushdown
90lbs x12
100lbs x12
110lbs x12
CGBP
50lbs x8, x6
Power Cleans(trying to improve form)
80lbs x2x6
Hang Cleans
80lbs x2x6**
-DONE-
** 3rd rep sa hang cleans, tumunog yung left wrist ko =( masakit kaya tinigil ko na. INJURY PAKTAY NA =(
LEGDAY OVERLOAD, lol, Deload na din, at tsaka may injury kasi. more like taken 1 week rest. Now naghahanap po ako ng bagong program, HYPERTROPHY po susubukan ko. :sport:
[align=center][size=xx-large]Jim Stoppani's Shortcut to Size[/size]
PHASE 1 | MICROCYCLE 1
DAY 1[/align]
**leg day ang ginawa kong day 1, then chest, then back, last day is shoulders.**
Smith Machine Back Squats **i'll make this as 5-3-1 reps**
Warmup sets:
60lbs x 12|10
Working sets:
100lbs x5
120lbs x3
130lbs x2**1st rep w/ help, 2nd w/o help.
Leg Press
300lbs x12
310lbs x12
320lbs xfailure -rest15sec- xfailure
Leg Extensions
60lbs x15
70lbs x15
80lbs xfailure -rest15sec- xfailure
SLDL
100lbs x12|11|10
Lying Leg Curls
40lbs x12|12| xfailure -rest15sec- xfailure
*ab works*
-DONE-
PHASE 1 | MICROCYCLE 1
DAY 3[/align]
*chest/triceps day with slight-wrist-pain*
Flat Barbell Bench Press
Warmup set: 40lbs x12 *pinakiramdaman ko kung masakit, hindi naman*
Working sets:
70lbs x12
80lbs x12| xfailure -rest20sec- xfailure
Incline Barbell Bench Press
70lbs x12| x12| xfailure -rest20sec- xfailure
30° Incline DB Flyes
15's x12| x12| xfailure -rest20sec- xfailure
Cable Crossover
20lbs each side x12
25lbs x12| xfailure -rest20sec- xfailure
Underhand Tricep Pushdown *sumasakit wrist ko pag Overhand eh*
60lbs x12| x12| xfailure -rest20sec- xfailure
Lying Tricep Extension *masakit sa wrist*
One-arm Lying DB extension
10's x12| x12| xfailure -rest- xfailure (each arm)
Cable Overhead Tricep Extension
30lbs x12| x12| xfailure -rest20sec- xfailure
Standing Calf Raise
100lbs x25| x25| xfailure -rest20sec- xfailure
Seated Calf Raise
90lbs x25| x25| xfailure -rest20sec- xfailure
-DONE-
PHASE 1 | MICROCYCLE 1
DAY 4[/align]
Conv. Deads
100lbs x10
140lbs x4
180lbs x1
200lbs x6
220lbs x2
One-Arm DB Row
30's x15| x15| xfailure -rest20sec- xfailure
Wide-Grip Lat-Pulldown
60lbs x15
70lbs x12 | xfailure -rest20sec- xfailure
Standing Pulldown *parang rows?*
60lbs x12
50lbs x15| xfailure -rest20sec- xfailure
Standing Straight-arm Pulldown *ngayon ko lang ginawa to. hirap pala*
25lbs x12| x12| xfailure -rest20sec- xfailure
BB Bicep Curl
20lbs x15
25lbs x12| xfailure -rest20sec- xfailure
Incline DB Curl
10's x12| x12| xfailure -rest20sec- xfailure
One-arm High Cable Curls
10lbs x12
15lbs x12| xfailure -rest20sec- xfailure
*AB WORKS*
-DONE-
PHASE 1 | MICROCYCLE 1
DAY 6[/align]
*supposed to be, delts/traps/calves day ngayon. Sa lagay na masakit yung calves ko, (ewan ko ba dito haha!), replaced calves by abs*
DB Shoulder Press
20's x15
25's x14
30's x12| x12| failure -restpause- failure
DB Side Lateral Raise
10's x15| x14| failure -restpause- failure
One-Arm Front Cable Raise (parang ang bigat? Full ROM?)
5lbs
High Cable Rear Delt Flyes
10lbs each x12| x12| failure -restpause- failure
DB Shrugs
20lbs x15
25lbs x12
30lbs x12| failure -restpause- failure
*AB WORKS*
-DONE-
PHASE 1 | MICROCYCLE 2
DAY 8[/align]
*Nakahanap ako accidentally ng Gym na may SQUAT RACK :yahoo: sarado kasi yung pinag ggyman ko due to the xmas party last night. Yun nga lang walang oly bar*
*Barweight not included*
High-Bar Squats
50lbs x12
60lbs x12
90lbs x8
100lbs x5| x5| x5
Leg Press
300lbs x9(ambigat ng legpress machine dito zz)
260lbs x11
280lbs x9
Leg Extensions (hindi ko kasi agad napansin na may machine sa baba)
SLDL
100lbs x10| x10| x10
*AB WORK*
(pagbaba ko, ayon, may leg extension/curl machine pala)
Leg Extensions
Hindi ko alam yung weight, ang gulo nung numbering ng stacks
x10| x10| x10
*AB WORK*
*some boxing training (may punching bag eh)*
-DONE-
PHASE 1 | MICROCYCLE 2
DAY 9[/align]
BB Bench Press
WU sets: 40lbs x15, 50lbs x12
Working sets: 80lbs x12, 85lbsx11| xfailure*
BB Incline Bench Press
70lbs x11, 75lbs x10| xfailure*
DB 30° Incline Flyes
15's x11
20's x11| xfailure*
Cable Flyes
12.5lbs ea x12
15lbs ea x11
20lbs ea x11| xfailure*
Tricep Pushdown
60lbs(underhand) x11
70lbs(overhand) x11
80lbs(overhand) x11| xfailure*
Lying DB Tricep Extension
10's x11| x11| xfailure*
Cable Overhead Tricep Extension
25lbs x11
30lbs x11| xfailure*
*restpause on last sets
-Calf works*-
-Ab works*-
-DONE-
Oo nga po nakita ko din hehe. Sina-suggest kasi sakin ng pinsan ko yung Bigman on Campus ni Steve Cook, eh nakita ko yung kay jim stopanni, mas basic lang yung exercises. Kaya eto nalang. Goodluck satin sir :sport: