@DeanofMean said:
Sir troll ginawa ko yung drop test sa arms para sa rotator cuff tear, hindi naman sumasakit or biglang nalalaglag arms ko, may nakita kasi akong video sa youtube na different tests about shoulder pains.
I had a problem with my rotator cuff around 10 years ago, good thing i have a childhood friend whos a PT , he gave me tips for rehabilitation, what he suggested was resting a week or two, i also invested on bands for stretching, helped a lot..remember the adage its a marathon not a sprint...
Rest for a week, shoulder impingement pala ung sakit na naramdaman ko sa shoulders ko last week, did rehab exercises for impingement. Balik buhat ako kahapon at nakapag chest ako salamat at maayos naman.
Yes sir, 130-150 grams of protein po yung target ko per day
Ginagawa ko lang pong meryenda yung puto tak2
Eto mostly kinakain ko araw2.
-Half roasted chicken
-3 to 5 pcs eggs
-1 serving pro matrix 7 whey
-chicken breast/fish ( adobo,paksiw, lutong bahay )
-canned tuna ( once or twice a week lang )
-beef ( sundays lang kasi mahal )
-peeeeeeeaaanuuuuts
Yan po mostly sources ng protein ko, baka may maidadagdag pa po kayo yung mura lang sana hehe
Bro, question lang. As in everyday ito ang diet mo or just every workout day?
Yes sir, 130-150 grams of protein po yung target ko per day
Ginagawa ko lang pong meryenda yung puto tak2
Eto mostly kinakain ko araw2.
-Half roasted chicken
-3 to 5 pcs eggs
-1 serving pro matrix 7 whey
-chicken breast/fish ( adobo,paksiw, lutong bahay )
-canned tuna ( once or twice a week lang )
-beef ( sundays lang kasi mahal )
-peeeeeeeaaanuuuuts
Yan po mostly sources ng protein ko, baka may maidadagdag pa po kayo yung mura lang sana hehe
Bro, question lang. As in everyday ito ang diet mo or just every workout day?
Every Workout days ko lang yan bro, usually 3 to 4 days a week. The rest of the week kung ano yung matipuhan ko kainin as long as controlado ko parin yung calorie intake ko.
Yes sir, 130-150 grams of protein po yung target ko per day
Ginagawa ko lang pong meryenda yung puto tak2
Eto mostly kinakain ko araw2.
-Half roasted chicken
-3 to 5 pcs eggs
-1 serving pro matrix 7 whey
-chicken breast/fish ( adobo,paksiw, lutong bahay )
-canned tuna ( once or twice a week lang )
-beef ( sundays lang kasi mahal )
-peeeeeeeaaanuuuuts
Yan po mostly sources ng protein ko, baka may maidadagdag pa po kayo yung mura lang sana hehe
Bro, question lang. As in everyday ito ang diet mo or just every workout day?
to answer your question, here is mine, this is my meal plan 4-5x a week, workout days or not...the weekends we deviate coz we eat out most of the time....i eat at 2500-2600cal a day, burn around 2800-3200, depends if is rest day or not, if i think i cant burn enough calories to make a deficit, ill just go for a walk..
Shoulders sana titirahin ko ngayon kaso parang hindi ako comportable sa pag shoshoulder press, medyo ngalay shoulders ko, bka magka shoulder impingement ulet. Naka 4 sets nako ng shoulder press, tinigil ko na baka sumakit nanaman shoulders ko.
WARM UP
DB Shoulder press
DB Bicep Curl
DB Tricep Extension
WORKOUT
DB SHOULDER PRESS
45lbs 4x8
BB BICEP CURL - OLY BAR
10lbs 4x15
SET 1
DB ONE HAND TRICEP EXTENSION 22lbs 4x15
DB BICEP CURL 22lbs 4x12
SET 2
DB TRICEP EXTENSION 55lbs 4x12
DB HAMMER CURL 22lbs 4x12
@DeanofMean said:
Pahinga 3 days, may naramdaman ako sa right shoulder ko, medyo kumikirot kapag nag baback workout ako.
Bro, maybe sa workout mo dahil sabay ang PUSH/PULL na workout mo. shoulder,bicep,tricep. saka normal sa super sets yun ganyan kaya meron kang nararamdaman sa shoulder mo. pwede naman yan stretching lang din bro mawawala yan.
@SmallWIJI said:
Bro, maybe sa workout mo dahil sabay ang PUSH/PULL na workout mo. shoulder,bicep,tricep. saka normal sa super sets yun ganyan kaya meron kang nararamdaman sa shoulder mo. pwede naman yan stretching lang din bro mawawala yan.
Naramdaman ko siya bro nung nag back workout ako last week. Okay na pakiramdam ko ngayon bro, pahinga lang talaga at nag stretching ako sa shoulders ko sa tatlong araw na pahinga. Masusubukan to mamaya kapag nag chest workout ako hehe.
Comments
I had a problem with my rotator cuff around 10 years ago, good thing i have a childhood friend whos a PT , he gave me tips for rehabilitation, what he suggested was resting a week or two, i also invested on bands for stretching, helped a lot..remember the adage its a marathon not a sprint...
August 15, 2016
Wala munang shoulder/chest routine for 1 week
LEGS
WU:
SQUATS SM - 50lbs 1x15
LEG EXTENSIONS 4 PLATES 4x15
10 MINS. HIIT
WO:
SQUATS SM
100lbs 2x10
120lbs 1x10
140lbs 1x8
150lbs 1x6
160lbs 1x5
120lbs 2x8
DEADLIFT - OLYBAR
90lbs 1x10
140lbs 1x8
180lbs 2x5
190lbs 1x3
210lbs 1x1
230lbs 1x1 ( With Belt )
LEG EXTENSIONS
7 PLATES 3x12
9 PLATES 2x10
LEG CURL
7 PLATES 3x12
DB LUNGES
25lbs 3x10
LEG PRESS
13 PLATES 2x10
14 PLATES 1x8
My shoulders are getting better, pero takot parin ako mag Shoulder press at chest exercise. Nakakawala ng confidence pala kapag na injured ka.
AUGUST 17, 2016
BICEPS and TRICEPS
WU:
10 MINS. ABS/HIIT
BICEP CURL
TRICEP EXTENSIONS
WO
BB BICEP CURL OLY BAR + 20lbs 3x10
DB OH TRICEP EXTENSION 50lbs 3x10
DB BICEP CURL 25lbs 3x10
DB TRICEP EXTENSION - 1 ARM 25lbs 3x10
CABLE TRICEP EXTENSIONS - HANDLE
CABLE TRICEP EXTENSIONS - ROPE
PREACHER CURL MACHINE
DB HAMMER CURL 10kg 3x10
DB PREACHER CURL 10kg 3x10
10 minutes HIIT cardio
Rest for a week, shoulder impingement pala ung sakit na naramdaman ko sa shoulders ko last week, did rehab exercises for impingement. Balik buhat ako kahapon at nakapag chest ako salamat at maayos naman.
AUGUST 23, 2016
CHEST
WU:
OLYBAR BENCH PRESS 2x15
50lbs BENCH PRESS 1x15
WO:
BARBELL FLAT BP
70lbs 4x10
100lbs 2x5
120lbs 1x2
DB INCLINE BP
45lbs 5x8
DB FLAT BP - NEUTRAL GRIP
35lbs 4x8
DB PULLOVER
50lbs 3x8
HIGH CABLES
2 PLATES 3x10
1 PLATE 3x15
MACHINE FLYS
10 PLATES 3x10
10 Minutes Cardio
AUGUST 24,2016
LEGS
WU:
FARMERS WALK
SQUATS
LEG EXTENSIONS
WO:
SQUATS - SMITH
100lbs 1x15
120lbs 2x10
140lbs 2x8
150lbs 2x6
160lbs 1x5
DEADLIFT
110lbs 2x10
160lbs 2x8
180lbs 2x5
200lbs 1x3
220lbs 1x1
LEG PRESS - 2 LEGS
14 PLATES 4x8
LEG PRESS - 1 LEG
7 PLATES 3x10
LEG EXTENSIONS - 2 LEGS
9 PLATES 4x10
LEG EXTENSIONS - 1 LEG
4 PLATES 3x12
CALF RAISES - SMITH
AUGUST 26, 2016
BACK
WU:
BB BENT-OVER ROWS
PULL UPS
WO
BB BENT OVER ROW
45lbs 3x8
35lbs 2x12
DB ROWS
55lbs 4x8
LAT PULL DOWN-WIDE
10 PLATES 4x8
LAT PULL DOWN-CLOSE
11 PLATES 4x8
LAT PULL DOWN
9 PLATES 3x10
MACHINE ROWS
11 PLATES 4x8
CABLE ROWS
20 PLATES 4x8
10 PLATES 4x12
10 Minutes AB/Cardio routine
AUGUST 27, 2016
SHOULDERS/TRICEPS/BICEPS and Chest
Warm Up 10 minutes
WO
DB INCLINED BP
45lbs 2x10
50lbs 1x10
55lbs 2x8
DB BICEP CURL 20lbs 4x15
DB SHOULDER PRESS 30lbs 4x10 ( deload muna dahil sa impingement )
DB REAR DELT RAISE 10lbs 4x15
DB FRONT SHOULDER PRESS 30lbs 4x10
DB HAMMER CURL 20lbs 4x15
DB REAR DELT RAISE 10lbs 4x15
DB FRONT DELT RAISE 15lbs 4x15
DB SIDE DELT RAISE 10lbs 4x15
DB PREACHER CURL 20lbs 4x15
DB CONCENTRATED CURL 15lbs 4x15
DB ONE ARM TRICEP EXTENSION 15lbs 4x20
CABLE TRICEP EXTENSION 3 PLATES 7x15
AUGUST 30, 2016
CHEST, REAR DELTS, TRICEPS
WARM UP
BB FLAT BENCH PRESS
DB INCLINE BP
WORK OUT
DB INCLINE BENCH PRESS
45lbs 2x10
50lbs 1x10
55lbs 3x8
BB FLAT BENCH PRESS - OLY BAR
70lbs 2x10
80lbs 3x8
100lbs 3x5
DB FLAT BENCH PRESS - Close grip
45lbs 4x8
DB PULLOVER
55lbs 4x8
HIGH CABLES
3 Sets 2 PLATES
3 Sets 1 PLATE
MACHINE FLY'S
3 SETS 10 PLATES
3 SETS 7 PLATES
REAR DELT RAISE after Sets of chest exercises
12lbs of 15 REPS
TRICEP PUSHDOWN
5 SETS
ONE ARM TRICEP EXTENSION
20lbs 4x15
AUGUST 31, 2016
LEGS
WARM UP
FARMERS WALK
BW SQUATS
5 CORE WORKOUT
LEG EXTENSIONS
WORKOUT
DEADLIFT
110lbs 2x10
160lbs 2x8
180lbs 3x5
200lbs 1x3
220lbs 1x2
230lbs 1x1
SQUATS - SMITH
100lbs 2x10
120lbs 2x8
140lbs 3x6
LEG PRESS - 2 LEGS
14 PLATES 4x8
LEG PRESS - 1 LEG
7 PLATES 3x10
LEG EXTENSIONS - 2 LEGS
9 PLATES 4x10
LEG EXTENSIONS - 1 LEG
4 PLATES 4x15
LEG CURL
7 PLATES 4x10
DB SHRUGS
55lbs 5x10
SEPTEMBER 2, 2016
BACK
WARM UP
30 WIDE PULL UPS
30 CLOSE GRIP PULL UPS
WORKOUT
BB ROWS
90lbs 4x10
DB ROWS
55lbs 4x8
LAT PULL DOWN - WIDE
10 PLATES 4x8
LAT PULL DOWN - CLOSED GRIP
11 PLATES 4x8
LAT PULL DOWN - HANDLE
9 PLATES 4x8
MACHINE ROWS
11 PLATES 4x8
CABLE PULLDOWN
4 PLATES 4x10
CABLE ROWS - 1 ARM
10 PLATES 4x10
10 MINUTES HIIT CARDIO
Bro, question lang. As in everyday ito ang diet mo or just every workout day?
Every Workout days ko lang yan bro, usually 3 to 4 days a week. The rest of the week kung ano yung matipuhan ko kainin as long as controlado ko parin yung calorie intake ko.
to answer your question, here is mine, this is my meal plan 4-5x a week, workout days or not...the weekends we deviate coz we eat out most of the time....i eat at 2500-2600cal a day, burn around 2800-3200, depends if is rest day or not, if i think i cant burn enough calories to make a deficit, ill just go for a walk..
SEPTEMBER 3, 2016
SHOULDERS and BICEPS
WARM UP
DB SHOULDER PRESS
DB BICEP CURLS
5 MINUTES CARDIO
WORKOUT
SET 1
DB SHOULDER PRESS 40lbs 4x10
DB BICEP CURL 20lbs 4x15
SET 2
DB FRONT SHOULDER PRESS 30lbs 4x10
DB HAMMER CURL 20lbs 4x15
DB SIDE RAISE 10lbs 4x20
DB FRONT RAISE 20lbs 4x10
CONCENTRATED CURL 15lbs 4x15
REAR DELT RAISE 10lbs 8x15
UPRIGHT ROW 45lbs PLATE 5x12
DB PREACHER CURL 20lbs 4x10
10 MINUTES CARDIO
SEPTEMBER 5, 2016
CHEST
WARM UP
BB FLAT BENCH PRESS
WORKOUT
BB FLAT BP - OLY BAR
100lbs 3x8
80lbs 2x10
DB INCLINE BP
55lbs 3x8
50lbs 3x8
DB FLAT BP ( Magdikit yung db's, neutral grip)
45lbs 4x8
UPPER CHEST (nakalimutan ko tawag haha)
50lbs 2x8
35lbs 3x10
DB PULL OVER
55lbs 3x8
HIGH CABLES
6 SETS
DB FLYS
27.5lbs 4x10
MACHINE FLYS
3 SETS
WEIGHTED LEG RAISE 3 SETS
CRUNCHES 3 SETS
SEPTEMBER 6, 2016
LEGS
WARM UP
SQUATS
DB LUNGES
LEG EXTENSION
WORKOUT
SQUATS - SMITH
100lbs 1x10
120lbs 3x10
140lbs 2x8
150lbs 1x6
160lbs 1x5
DEADLIFT - OLY BAR
140lbs 2x8
150lbs 1x8
180lbs 3x5
200lbs 1x3
230lbs 1x2
LEG PRESS - 2 LEGS
14 PLATES 4x10
LEG PRESS - 1 LEG
7 PLATES 4x10
LEG EXTENSIONS
10 PLATES 4x10 ( 2 LEGS )
4 PLATES 4x12 ( 1 LEG )
LEG CURL
7 PLATES 4x10
CALF RAISES - SMITH
150lbs 4x15
DB SEATED CALF RAISES
45lbs 4x15 ( per leg )
DB STANDING CALF RAISE
45lbs 4x15
LEG RAISES +10lbs 3 SETS
FLUTTER KICKS 100
DECLINE ABS 100
SEPTEMBER 7, 2016
TRICEPS and BICEPS
Shoulders sana titirahin ko ngayon kaso parang hindi ako comportable sa pag shoshoulder press, medyo ngalay shoulders ko, bka magka shoulder impingement ulet. Naka 4 sets nako ng shoulder press, tinigil ko na baka sumakit nanaman shoulders ko.
WARM UP
DB Shoulder press
DB Bicep Curl
DB Tricep Extension
WORKOUT
DB SHOULDER PRESS
45lbs 4x8
BB BICEP CURL - OLY BAR
10lbs 4x15
SET 1
DB ONE HAND TRICEP EXTENSION 22lbs 4x15
DB BICEP CURL 22lbs 4x12
SET 2
DB TRICEP EXTENSION 55lbs 4x12
DB HAMMER CURL 22lbs 4x12
SET 3
TRICEP PUSHDOWN ROPE 3 PLATES 4x15
PREACHER CURL MACHINE 6 PLATES 4x10
SET 4
TRICEP PUSHDOWN HANDLE 3 PLATES 4x15
PREACHER CURL MACHINE 3 PLATES 4x20
SET 5
TRICEP KICKBACK 16.5lbs 4x15
CONCENTRATED CURL 16.5lbs 4x15
SET 6
OVERHEAD TRICEP EXTENSION 3 PLATES 4x12
DB PREACHER CURL 20lbs 4x10
DECLINE SIT UPS 2x50
FLUTTER KICKS 3x30
LEG RAISE +10lbs 3x15
SEPTEMBER 10, 2016
BACK AND DELTS
WARM UP
WIDE PULL UPS 5,5,5,5,5,5,5,5
CHIN UPS 5,5,5,5,5,5,5,5
WORKOUT
BB ROWS - OLY BAR
90lbs 3x10
100lbs 1x8
DB ROWS
55lbs 4x10
LAT PULL DOWN - WIDE
10 PLATES 4x8
LAT PULL DOWN - REVERSE CLOSE GRIP
10 PLATES 4x8
MACHINE ROWS
10 PLATES 4x8
T-BAR ROW
75lbs 4x8
CABLE PULLDOWN
4 PLATES 4x10
CABLE ROWS - 1 ARM
10 PLATES 4x10
SIDE DELT RAISE 3 SETS
REAR DELT RAISE 3 SETS
CRUNCHES 2x50
FLUTTER KICKS 3x30
LEG RAISE +10lbs 3x15
SEPTEMBER 13, 2016
CHEST and DELTS
WARM UP
BB BENCH PRESS
WORKOUT
FLAT BB BP - OLY BAR
100lbs 3x8
90lbs 1x8
80lbs 2x8
DB INCLINE BP
25lbs 1x15
55lbs 3x8
50lbs 1x8
45lbs 2x8
DB INCLINE BP - CLOSED NEUTRAL GRIP
30lbs 4x10
DB FLAT BP
45lbs 3x8
HIGH CABLES
2 PLATES 2x10
1 PLATE + 5lbs DB 4x15
DB FLYS
27.5lbs 4x10
HAMMER PRESS
50lbs 2x8
40lbs 3x10
FRONT DELT RAISE 40
SIDE DELT RAISE 40
REAR DELT RAISE 30
CRUNCHES 2x50
FLUTTER KICKS 2x50
LEG RAISE +10lbs 3x15
SEPTEMBER 14, 2016
LEGS
WARM UP
SQUATS
DB LUNGES
LEG EXTENSION
WORKOUT
SQUATS - SMITH
100lbs 1x10
160lbs 2x6
150lbs 1x6
140lbs 2x8
120lbs 1x10
DEADLIFT - OLY BAR
140lbs 1x8
160lbs 1x8
230lbs 2x1
200lbs 2x3
190lbs 2x4
180lbs 1x5
LEG PRESS - 2 LEGS
14 PLATES 4x10
LEG PRESS - 1 LEG
7 PLATES 4x10
LEG EXTENSIONS
10 PLATES 4x10 ( 2 LEGS )
4 PLATES 4x12 ( 1 LEG )
LEG CURL
7 PLATES 4x10
CALF RAISES - SMITH
150lbs 4x15
DB SEATED CALF RAISES
45lbs 4x15 ( per leg )
DB STANDING CALF RAISE
45lbs 4x15
LEG RAISES +10lbs 3x15
FLUTTER KICKS 2x50
DECLINE CRUNCHES 2x50
September 16, 2016
SHOULDERS, BICEPS and TRICEPS
WARM UP
3 SETS DB SHOULDER PRESS
3 SETS DB BICEP CURL
3 SETS TRICEP EXTENSION
WORKOUT
SET 1
DB SHOULDER PRESS 40lbs 4x10
DB BICEP CURL 20lbs 4x15
DB REAR DELT RAISE 10lbs 4x15
SET 2
DB SIDE DELT RAISE 15lbs 4x15
BB BICEP CURL OB+10lbs 4x15
SET 3
DB FRONT DELT RAISE 20lbs 4x15
DB HAMMER CURL 20lbs 4x15
SET 4
DB CONCENTRATED CURL 15lbs 4x15
DB REAR DELT RAISE 15lbs 4x15
SET 5
FACE PULLS 4x15
DB PREACHER CURL 15lbs 4x15
DB TRICEP EXTENSION 10kg 3x15
TRICEP PUSHDOWN ( ROPE ) 3 SETS
TRICEP PUSHDOWN ( HANDLE ) 6 SETS
TRICEP KICKBACK 15lbs 3x15
FLUTTER KICKS 3x50
DECLINE CRUNCHES 2x50
SEPTEMBER 17, 2016
BACK
WARM UP
WIDE PULL UPS 5,5,5,5,5,5,5,5
CHIN UPS 5,5,5,5,5,5,5,5,5
WORKOUT
BB ROWS - OLY BAR
100lbs 4x8
DB ROWS
55lbs 4x10
LAT PULL DOWN - WIDE
10 PLATES 4x8
LAT PULL DOWN - REVERSE CLOSE GRIP
13 PLATES 4x5
MACHINE ROWS
11 PLATES 4x10
CABLE PULLDOWN
4 PLATES 4x10
CABLE ROWS - 1 ARM
10 PLATES 4x10
CRUNCHES 2x50
FLUTTER KICKS 3x50
LEG RAISE +10lbs 3x15
keep it up man...
SEPTEMBER 19, 2016
CHEST
WARM UP
3 SETS BB BENCH PRESS
WORKOUT
FLAT BB BP - OLY BAR
110lbs 1x5
110lbs 3x8
90lbs 1x10
DB INCLINE BP
25lbs 1x15
55lbs 3x8
50lbs 2x8
DB INCLINE BP - CLOSED NEUTRAL GRIP
30lbs 3x10
35lbs 2x7
DB FLAT BP
45lbs 3x8
HIGH CABLES
2 PLATES 3x15
1 PLATE + 5lbs DB 3x15
DB FLYS
27.5lbs 4x10
HAMMER PRESS
50lbs 3x8
40lbs 2x10
MACHINE FLYS
11 PLATES 3x10
7 PLATES 3x10
CRUNCHES 2x50
FLUTTER KICKS 2x50
LEG RAISE +10lbs 3x15
SEPTEMBER 20, 2016
LEGS
WARM UP
SQUATS
FARMERS WALK
LEG EXTENSION
WORKOUT
DB LUNGES
25lbs 2x15
SQUATS - SMITH
100lbs 1x10
170lbs 1x5
160lbs 1x6
150lbs 1x6
140lbs 1x8
DEADLIFT - OLY BAR
160lbs 1x8
230lbs 1x2
200lbs 2x3
190lbs 2x5
180lbs 1x7
LEG PRESS - 2 LEGS
14 PLATES 4x10
LEG PRESS - 1 LEG
7 PLATES 4x10
LEG EXTENSIONS
10 PLATES 4x10 ( 2 LEGS )
CALF RAISES - SMITH
150lbs 4x15
FLUTTER KICKS 2x50
DECLINE CRUNCHES 2x50
Hindi ko na naperform yung ibang exercises, drain na drain ako, nahirapan ako huminga hehe.
September 22, 2016
SHOULDERS, BICEPS and TRICEPS
WARM UP
3 SETS DB SHOULDER PRESS
3 SETS DB BICEP CURL
3 SETS TRICEP EXTENSION
WORKOUT
SET 1
DB SHOULDER PRESS 40lbs 4x10
DB BICEP CURL 20lbs 4x15
SET 2
DB SIDE DELT RAISE 15lbs 4x15
DB HAMMER CURL 20lbs 4x15
SET 3
DB CONCENTRATED CURL 15lbs 4x15
DB SHRUGS 40lbs 4x20
SET 4
FACE PULLS 4x15
DB PREACHER CURL 20lbs 4x15
PREACHER CURL MACHINE 4 PLATES 3x15
TRICEP PUSHDOWN ( HANDLE ) 10 SETS
FLUTTER KICKS 4x50
DECLINE CRUNCHES 2x50
Pahinga 3 days, may naramdaman ako sa right shoulder ko, medyo kumikirot kapag nag baback workout ako.
Bro, maybe sa workout mo dahil sabay ang PUSH/PULL na workout mo. shoulder,bicep,tricep. saka normal sa super sets yun ganyan kaya meron kang nararamdaman sa shoulder mo. pwede naman yan stretching lang din bro mawawala yan.
Naramdaman ko siya bro nung nag back workout ako last week. Okay na pakiramdam ko ngayon bro, pahinga lang talaga at nag stretching ako sa shoulders ko sa tatlong araw na pahinga. Masusubukan to mamaya kapag nag chest workout ako hehe.