yun bumalik narin,normal ba yung parang tigas ng abs?parang tumigas bigla e,nag cable crunch lang akotangna mga bouncer yun kung makahawak sa pwet ko hahaha check siguro kung muscle,sarap gumimik lalo na kung body fit pa never ko pa feel maging fit na ganito sa buong buhay ko wuhu!
matigas pero medyo minsan may cuts pagworkout parang d ko na nga pinapansin e,the more hindi mo expect the more ata dadating e,bahala na ang panahon basta never ako mag-give up hanggat hindi kaparehas ng abs ko yung kay sir "lastresort"
Bad3p hindi ako pinagbetahan ng bakal sa tunawan ng bakal sa rotelland yori, (gate crasher daw ako) sayang 22 per lbs panamanmeron ba kayo alam na bilihan na weights na mura sa 24peso per lbs?meron kasi ko nabili sa junkshop 15,15,15,20 = 65lbs worth 650peso lahat
Shoulders
Seated DB Shoulder Press 4 x 4,
Leaning Single Arm Lateral Raise 8 x 8
Bent Over Rear Lateral Raises 1 x 20
Triceps
Close Grip Bench Press, 4 x 4
Overhead DB Extensions, 8 x 8
DB Kickbacks, 1 x 20
Biceps
EZ Bar Curls, 1 x 25
Incline DB Curls, 1 x 25
Concentration Curls, 1 x 20
eto workout ko kanina kaso meron mali nagawa kasi nadagdag yung ab work out ko dapat pala once a week lang pala sabi ni sir last tsk tsk tsk,thanks sir last
1) Plank For Repetitions 15rep
2) Arm & Leg Lift – Touch Elbow & Opposite Knee 15rep each side
3) Jeri Curl 15rep
4) Reverse Crunch 15rep
5) Straight Leg Sit Ups 15rep
6) Elbow T-Ups 10rep each side
7) Side Plank 15rep
8) One Leg Hip Extension – Heel On Chair 15rep each side
9) Sit Ups – Arms Crossed
10) Lying Twist – Side To Side Rotation 10each side alternating
11) Bicycles 10each side alternating
12) On Hands And Toes – Cross Knee toward Opposite Arm 10each side alternating
13) Crunch With One Knee Up & One Leg Straight 15rep each side
14) Standing Core Twist – Elbow To Opposite Thigh 15rep each side
15) Ab Wheel Basic 15rep
16) Ab Dolly Side To Side 10each side
Shoulders
Seated DB Shoulder Press 4 x 4,
Leaning Single Arm Lateral Raise 8 x 8
Bent Over Rear Lateral Raises 1 x 20
Triceps
Close Grip Bench Press, 4 x 4
Overhead DB Extensions, 8 x 8
DB Kickbacks, 1 x 20
Biceps
EZ Bar Curls, 1 x 25
Incline DB Curls, 1 x 25
Concentration Curls, 1 x 20
eto workout ko kanina kaso meron mali nagawa kasi nadagdag yung ab work out ko dapat pala once a week lang pala sabi ni sir last tsk tsk tsk,thanks sir last
1) Plank For Repetitions 15rep
2) Arm & Leg Lift – Touch Elbow & Opposite Knee 15rep each side
3) Jeri Curl 15rep
4) Reverse Crunch 15rep
5) Straight Leg Sit Ups 15rep
6) Elbow T-Ups 10rep each side
7) Side Plank 15rep
8) One Leg Hip Extension – Heel On Chair 15rep each side
9) Sit Ups – Arms Crossed
10) Lying Twist – Side To Side Rotation 10each side alternating
11) Bicycles 10each side alternating
12) On Hands And Toes – Cross Knee toward Opposite Arm 10each side alternating
13) Crunch With One Knee Up & One Leg Straight 15rep each side
14) Standing Core Twist – Elbow To Opposite Thigh 15rep each side
15) Ab Wheel Basic 15rep
16) Ab Dolly Side To Side 10each side
twice a week lang sir,tuesday and thursday?sir bawasan ko rin ba yung sa legs butt and thigh ko?kasi Monday and Wednesday ko sya ginagawa, di ko lang kasi ma let go mga workout na to kasi eto po yung nagpayat sakin dati,pero sa suggestion nyo susunod agad ko.kung tigil ko agad,pero sure nako na once a week nalang yung abs ko sabi ni master last1 set lang naman sya level 2 around 30mins siguro tapos na,meron pang level 3 mas malala sa program ko,video kasi yan na sinusunod ko lang ginagawa nila,sa level 3 kasi naramdaman ko yung pain sa may spinal cord ko means di handa yung katawan ko dun sa workout na yun name ng workout video "abs of stone core of steelano po tingin nyo over train ba masyado yan?tingin ko nga kaya di ko makapagbulk dahil sa leg butt and thigh workout and sa abs workout
day 1
Chest And Back
Barbell Bench Press: 10 sets of 10 reps.
Bent Over Barbell Row: 10 sets of 10 reps.
Cable Crossovers: 3 sets of 10 reps.
Close Grip Pulldowns: 3 sets of 10 reps.
hirap pala nito pangdurugan hahaha
tinigil ko na ab workout sunod ako kay sir milk,ds,last,dalton. maramdaman ko sana yung hanging leg raise bukas 10rep 3 set yun lang ab workout ko,bye bye ab workout T_T mag1year na sana tayo
i started ab workout since februarymga sir onga pala sama ko ba yung skin ng chicken sa bulking phase?
once a week lang ang ab workout treat it the same ng ibang maskels mu. kasi naoovertrain din yan, at di yun magyi yield ng productive results. sa friday punta ako mascu sabay ka samin ni sir milk mag shoulders hehehe
pa ready ko muna yung kasama ko pacondition ko muna sya, onga pala may free sa greenwich na pizza d ko lang alam kung sa sm edsa lang yun at hanggat kelan ang promo,pero kanina nakakuha ako free laki pati :Dmga sir may kaibahan ba yung vertical bench leg raise sa hanging leg raise?napansin ko kasi medyo nakakangawit sa shoulder yung hangin,gusto ko sana ma isolate
dun na kayu magpacondition, nde nyu naman sasabayan yung bigat na bubuhatin ni sir milk eh. kahit ako nga di ko kaya yun noh, (volume training tapos full stack? LOL) mas maigi yun na may kasabay kayu malakas magbuhat gaya ni sir milk para mas lalo kayu ganahan. hehehe
Legs And Abs
Barbell Squat: 10 sets of 10 reps.
Lying Leg Curl: 10 sets of 10 reps.
Seated Calf Raises: 3 sets of 10 reps.
vertical bench leg raise: 3 sets of 10 reps.
sobrang nakakanibago na walang ab workout at leg raise lang so sisiw so far,pwera lang sa 123 na workout medyo pang durugan legs talaga. normal ba yun parang nagiging cardio effect?pagdating sa set 5 ng barbell squat?
yep normal yun sa volume training. ung una na bigat na akala mo ay sisiw lang pagdating 6th gang 10th set parang kasing bigat na yun halos ng max reps mo. hehe
Hmmmm... im not sure actually kasi havent tried any 5x5 training yet, normal heavy training pa lang at volume traning ang nata try ko. but if i would compare it, nag sastart lang maging intense ang volume para sakin paglampas ko ng 6th set as in ung 100 lbs sa BP biglang parang nagiging 200lbs ang bigat nya sa 6th set pataas at ang hirap iangat.
rest day,pero meron parin konting pain lalo sa chest and back,sa legs sobra lala hahaha,kaya pagmay oras natutulog ako ng makarecover yung muscle,totoo ba to nabasa ko na 20mins sleep = 2hrs sleep sa muscle?
Comments
SALT= Water Retention
sa abs matigas talaga after mo i workout diba ?
Seated DB Shoulder Press 4 x 4,
Leaning Single Arm Lateral Raise 8 x 8
Bent Over Rear Lateral Raises 1 x 20
Triceps
Close Grip Bench Press, 4 x 4
Overhead DB Extensions, 8 x 8
DB Kickbacks, 1 x 20
Biceps
EZ Bar Curls, 1 x 25
Incline DB Curls, 1 x 25
Concentration Curls, 1 x 20
eto workout ko kanina kaso meron mali nagawa kasi nadagdag yung ab work out ko dapat pala once a week lang pala sabi ni sir last tsk tsk tsk,thanks sir last
1) Plank For Repetitions 15rep
2) Arm & Leg Lift – Touch Elbow & Opposite Knee 15rep each side
3) Jeri Curl 15rep
4) Reverse Crunch 15rep
5) Straight Leg Sit Ups 15rep
6) Elbow T-Ups 10rep each side
7) Side Plank 15rep
8) One Leg Hip Extension – Heel On Chair 15rep each side
9) Sit Ups – Arms Crossed
10) Lying Twist – Side To Side Rotation 10each side alternating
11) Bicycles 10each side alternating
12) On Hands And Toes – Cross Knee toward Opposite Arm 10each side alternating
13) Crunch With One Knee Up & One Leg Straight 15rep each side
14) Standing Core Twist – Elbow To Opposite Thigh 15rep each side
15) Ab Wheel Basic 15rep
16) Ab Dolly Side To Side 10each side
eto yung abs workout ko pwede ba to?
andami bro whew!!
Chest And Back
Barbell Bench Press: 10 sets of 10 reps.
Bent Over Barbell Row: 10 sets of 10 reps.
Cable Crossovers: 3 sets of 10 reps.
Close Grip Pulldowns: 3 sets of 10 reps.
hirap pala nito pangdurugan hahaha
tinigil ko na ab workout sunod ako kay sir milk,ds,last,dalton. maramdaman ko sana yung hanging leg raise bukas 10rep 3 set yun lang ab workout ko,bye bye ab workout T_T mag1year na sana tayo
i started ab workout since februarymga sir onga pala sama ko ba yung skin ng chicken sa bulking phase?
hehehe at least ngaun may guidance ka
Barbell Squat: 10 sets of 10 reps.
Lying Leg Curl: 10 sets of 10 reps.
Seated Calf Raises: 3 sets of 10 reps.
vertical bench leg raise: 3 sets of 10 reps.
sobrang nakakanibago na walang ab workout at leg raise lang so sisiw so far,pwera lang sa 123 na workout medyo pang durugan legs talaga. normal ba yun parang nagiging cardio effect?pagdating sa set 5 ng barbell squat?
Close-Grip Bench Press: 10 sets of 10 reps.
Barbell Curl: 10 sets of 10 reps.
Side Lateral Raise: 3 sets of 10 reps.
Rear Delt Raises: 3 sets of 10 reps.
mas ok yung sa tricep,disappointed sa bicep tsk tskbad3p sobrang nakakapanghina