COLOSSUS: from Man to MUTANT

12357…11

Comments

  • redred Posts: 753
    bro kamusta effectiveness nung program sayo?
    natripan din kasi namin to ni allen, baka after ng 5x5 ko, subukan ko yan.

    THanks
  • kopikopi Posts: 690
    ok nmn sir in a few weeks mtatapos n ako..mas lumakas ako at kakaiba ung ibang exercise kaya may variation din..ok kc may sinusundan tlaga ako everyday..with proper nutrtion and supps i think mas magnda ang effects neto..after this ill try the dtp program which is 4 weeks tas babalik uli ako sa program na to :^^ sa tingin ko mas malaki at mas bulk akong tgnan ngaun kesa dati hehe
  • redred Posts: 753
    good to hear that bro, well kita ko nga sa pics mo, lapad na hehe! ayos!
    thanks, i will try this soon!
  • kopikopi Posts: 690
    oryt sir..sana makasabay ko dn kau ni sir allen magbuhat..kiddo and i tried pasig fitness gym..aus mdaming gamit at mejo malapit samin..will enroll this april for one month..swak sa budget ko at kumpleto din..anyway sana magustuhan nio din ung effect nung program senyo hehe :^^
  • emon02emon02 Posts: 700
    Ganda nga ng result ng program na to sayo sir. Mamaw in the making.
  • siddfit101siddfit101 Posts: 423
    bro, napansin ko lng... bakit sa avatar mo may tattoo ka, sa progress pix mo wala?:huh hinde ba totoo yun... hena lng? hehe. napasin ko lng kc... hehe! :sport:
  • allen101allen101 Posts: 5,102
    kopi wrote:
    oryt sir..sana makasabay ko dn kau ni sir allen magbuhat..kiddo and i tried pasig fitness gym..aus mdaming gamit at mejo malapit samin..will enroll this april for one month..swak sa budget ko at kumpleto din..anyway sana magustuhan nio din ung effect nung program senyo hehe :^^

    Kelan ka nagtry?
    Bat di mo kami sinabihan? Hehe
  • kopikopi Posts: 690
    @emon haha salamat sir nkuha sa tyaga

    @sid good observation bro..henna lng un nung nagbeach kmi ng wife ko..haha

    @sir allen - ah eh sir nagkayayaan lng eh..pero dun n ako sa april :)
  • allen101allen101 Posts: 5,102
    Ah sige see you soon..
  • siddfit101siddfit101 Posts: 423
    ah ok. napansin ko lng e... hehe. - ok tlaga yan shortcut to size ni JS! dami gagandang comments jan... matagal ko na gusto gawin din yan kaso nega sda sched ko e! saka nlng.... hehe! dami ibng maganda WOP yan si JS... idol ko yan!:sport:
  • kopikopi Posts: 690
    ^ oo nga sir..sana magswak tlaga ung effect sakin :)
  • Mighty_OakMighty_Oak Posts: 3,940
    Lumalapad ka na Bro tuloy tuloy lang. Sayang d\masyado kang excited magbuhat di ka tuloy namin nakasabay.
  • kopikopi Posts: 690
    Haha oo nga sir eh..sori sori..sa susunod tutal kilala ko n kau..haha salamat sir uli sa compliment :^^ til the next
  • kopikopi Posts: 690
    Rest-pause set as last set of each exercise

    Legs and Abs

    Squat 4 x 15 = 100lbs
    Leg Press 3 x 15 = 160lbs
    Leg Extension 3 x 15=75lbs
    Romanian Deadlift 4 x 15= 200lbs
    Lying Leg Curl 3 x 15= 45lbs
    Hip Thrust 3 x 30
    Crunch 3 x 30
    Plank 3 x 90 sec.

    Shortcut To Size: Phase 3, Week 9, Day 61 --- DONE !!! :^^
  • kopikopi Posts: 690
    Rest-pause set as last set of each exercise

    Chest , Triceps, Calves

    Bench Press 4 x 11 = 150lbs
    Reverse-Grip Incline Dumbbell Press 3 x 11 = 70lbs
    Incline Dumbbell Flye 3 x 11 = 60lbs
    Cable Crossover 3 x 11 = 100lbs
    Triceps Pressdown 3 x 11 = 130lbs
    One-Arm Overhead Triceps Extension 3 x 11 = 30lbs each arm
    Close-Grip Bench Press 3 x 11 = 95lbs
    Standing Calf Raise 4 x 20 = 160lbs
    Seated Calf Raise 4 x 20 = 90lbs

    Shortcut To Size: Phase 3, Week 9, Day 64 --- DONE !!!
  • emon02emon02 Posts: 700
    Lakas magbench sir, high reps pa!

    OT: Doctor pala si JS, nakita ko yung teaser ng program nya kanina. Nice :sport:
  • monching11monching11 Posts: 7,273
    lakas na brah! and sa pics sa GWO ur doing a good job brah!
  • kopikopi Posts: 690
    @ sir emon hehe un ung kinaya knina eh..mukang well rested ako haha thank you thank you..oo doctor un si JS kaya may mga scientific approach sia sa program nia..mukang ok nmn ang epekto..will do this program again i think :^^

    @ sir monch uy sir maraming salamat..konti nga lng pics eh wala png pics sa mascu at video ng harlem haha ung iba kc kelangan ng umuwi..sa susunod n lng at pag ksama ka haha :^^
  • kopikopi Posts: 690
    Rest-pause set as last set of each exercise

    Back, Biceps, Abs

    Dumbbell Bent-Over Row 4 x 11 = 50lbs each side
    Wide-Grip Pulldown 3 x 11 = 120lbs
    Straight-Arm Pulldown 3 x 11 = 100lbs
    Seated Cable Row 3 x 11 = 175lbs
    Barbell curl 4 x 11 = 45lbs
    Incline Dumbbell Curl 3 x 11 =20lbs each arm
    Dumbbell Concentration Curl 3 x 11 = 25 lbs each arm
    Hanging Leg Raise 3 x 20 = BW
    Weighted Crunch 3 x 20 = BW+ 30lbs
    Dumbbell Side Bend 3 x 20 = BW + 40lbs

    Shortcut To Size: Phase 3, Week 10 , Day 65 --- DONE !!! :^^
  • kopikopi Posts: 690
    Rest-pause set as last set of each exercise

    Shoulders, Traps, Calves

    Dumbbell Shoulder Press 4 x 11 = 90lbs
    Dumbbell Lateral Raise 3 x 11 = 40lbs
    Barbell Upright Row 3 x 11 = 65lbs
    Bent-Over Lateral Raise 3 x 11 = 60lbs
    Dumbbell/Barbell Shrug 4 x 11 = 100lbs/120lbs
    Seated Calf Raise 4 x 20 = 120lbs
    Leg Press Calf Raise 4 x 20 = 270lbs

    Shortcut To Size: Phase 3, Week 10, Day 66 --- DONE !!! :^^
  • TrikedrayberTrikedrayber Posts: 3
    Bro anong twag sa exercise mo? Pwede ba yan pang araw2? Gusto ko kasi araw2 mggym sa amin para mas mabilis ang lumakas. Kopyahin ko yan tpos paprint ko pra maitanong sa nasa gym.
  • kopikopi Posts: 690
    Uy sir..4x a week lng ako..saka kelangan may rest palagi..mas mahalaga n nkkpahinga ang ktwan mo..hndi pdeng araw araw sir kc maoovertrain ang muscles mo..mas nagiimprove cla pag recovery time..
  • kopikopi Posts: 690
    Leg day tomorrow..isang lng ang tinatandaan ko pag leg day: its not gonna be easy,but it will be worth it :^^ squats,dls,leg press here i come :lol
  • kopikopi Posts: 690
    Rest-pause set as last set of each exercise

    Legs and Abs

    Squat 4 x 11 = 120lbs
    Machine Leg Press 3 x 11 = 190lbs
    Leg Extension 3 x 11=100lbs
    Romanian Deadlift 4 x 11= 200lbs
    Lying Leg Curl 3 x 11= 60lbs
    Hanging Knee Raise 3 x 20= BW
    Weighted Crunch 3 x 20 =BW+35lbs
    Side Plank 3 x 90 sec.

    Shortcut To Size: Phase 3, Week 10, Day 68 --- DONE !!! :^^
  • kopikopi Posts: 690
    Drop Set set as last set of each exercise

    Chest , Triceps, Calves

    Bench Press 4 x 8 = 170lbs
    Reverse-Grip Incline Dumbbell Press 3 x 8 = 80lbs
    Incline Dumbbell Flye 3 x 8 = 70lbs
    Cable Crossover 3 x 8 = 120lbs
    Triceps Pressdown 3 x 8 = 140lbs
    One-Arm Overhead Triceps Extension 3 x 8 = 40lbs each arm
    Close-Grip Bench Press 3 x 8 = 100lbs
    Leg Press Calf Raise 4 x 15 = 300lbs
    Seated Calf Raise 4 x 15 = 120lbs

    Shortcut To Size: Phase 3, Week 11, Day 70 --- DONE !!!
  • XbrainXgainXbrainXgain Posts: 818
    Paps ano kakaibahan sa feeling ng reverse grip press?
  • kopikopi Posts: 690
    para kang nag cable crossover galing ilalim.. :^^
  • kopikopi Posts: 690
    Dropset as last set of each exercise

    Back, Biceps, Abs

    Dumbbell Bent-Over Row 4 x 8= 60lbs each side
    Wide-Grip Pulldown 3 x 8 = 150lbs
    Straight-Arm Pulldown 3 x 8 = 120lbs
    Seated Cable Row 3 x 8 = 140lbs
    Barbell curl 4 x 8 = 55lbs
    Incline Dumbbell Curl 3 x 8 =25lbs each arm
    Dumbbell Concentration Curl 3 x 8 = 30 lbs each arm
    Lying Leg Raise 3 x 20 = BW
    Cable Crunch 3 x 15= BW+ 80lbs
    Oblique Cable Crunch 3 x 15 = BW + 80lbs

    Shortcut To Size: Phase 3, Week 11, Day 71 --- DONE !!!
    :^^
  • allen101allen101 Posts: 5,102
    Yown oh, isa ka pa palang malakas mag BP e tapos high reps pa! 170x4x8

    Nice!
  • kopikopi Posts: 690
    Ahehe mejo sakto lng sir..sa squat at shoulder ako mhina eh..trying to improve pa boss :) anyway thanks sir ! :^^
Sign In or Register to comment.


© Vanilla Keystone Theme 2024