guys na try nyo na mag BP na focus sa negatives? pinatry kasi sakin kanina ng isang gym mate na nag MMA medyo weird lang kasi alam ko more on explosiveness sila. he assisted me on the way up but gave the weight for me on the negative portion and sinubukan kong slowly controlled on the way down siguro 5 seconds. kakaiba sa pakiramdam parang puputok chest ko XD
BP: 160lbs x 3 x 4-6
inclined BP: 130lbs x 3 x 6
seated DB press: 80lbs x 3 x 5-6
one arm side laterals: 40lbs x 2 x 6
tricep pushdowns: 160lbs x 2 x 5
standing tricep extensions: 60lbs x 2 x 5
dami nagsasabi pa cuts na daw ako kaso para sakin kulang pa ako sa lapad
guys na try nyo na mag BP na focus sa negatives? pinatry kasi sakin kanina ng isang gym mate na nag MMA medyo weird lang kasi alam ko more on explosiveness sila. he assisted me on the way up but gave the weight for me on the negative portion and sinubukan kong slowly controlled on the way down siguro 5 seconds. kakaiba sa pakiramdam parang puputok chest ko XD
BP: 160lbs x 3 x 4-6
inclined BP: 130lbs x 3 x 6
seated DB press: 80lbs x 3 x 5-6
one arm side laterals: 40lbs x 2 x 6
tricep pushdowns: 160lbs x 2 x 5
standing tricep extensions: 60lbs x 2 x 5
dami nagsasabi pa cuts na daw ako kaso para sakin kulang pa ako sa lapad
hehe oo nga palapad pa ng palapad.. lakas mo na rin..
yung huli ko chest WO yung 1st and 2nd set 6 reps tapos 3rd set 4 reps na lang di ko na kaya hahaha!
sa max ot ayun rep range nasa 4-6 reps pero dapat struggling to finish the required reps parang 5x5
hindi ko mapaliwanag sayo kng pano mag increase ang ginagawa ko kasi pag naka 3 sets ako ng 6 reps dagdag na ako ng weight next session. pag may isang set na 4 reps lang or 5 reps inuulit ko yung weight na binuhat next session hanggang maabot ko yung 3 sets of 6 reps. tapos rest between set ko 2 mins :]
yung huli ko chest WO yung 1st and 2nd set 6 reps tapos 3rd set 4 reps na lang di ko na kaya hahaha!
sa max ot ayun rep range nasa 4-6 reps pero dapat struggling to finish the required reps parang 5x5
hindi ko mapaliwanag sayo kng pano mag increase ang ginagawa ko kasi pag naka 3 sets ako ng 6 reps dagdag na ako ng weight next session. pag may isang set na 4 reps lang or 5 reps inuulit ko yung weight na binuhat next session hanggang maabot ko yung 3 sets of 6 reps. tapos rest between set ko 2 mins :]
ahh. ang tanong ko lang. ilang sets dapat yung warm up sets? kasi yung nasa table di daw kasama yung warm up sets dun.. so ilang warm up sets dapat
salamat mga bro! dati kala ko hindi na ko aabot dyan halos 2 mos ako sa 120 BP lang dati pero ngayon mukang mahihirapan na mag increase masaya na ako dyan.Back/bis
^yep.. that's one way to break a plateau din, imo.
pag may nag p-pa spot din sa akin tinatanong ko kung positive o negative. o unrack / bigay lang.
at kapag ako rin ang nagpapa spot,sinasabihan ko sakin ang negative kanya ang positive. tulad ng isang araw,di kala ko pa naman marunong dahil mamaw na pero halos kalahati ng bigat sakanya na lahat :banghead:
ang lakas mo na sa push press. ako kanina military press wala,80 lbs pa rin. Sumasakit ang elbow ko agad,di ko alam kung bakit. Tapos kapag nasa rack ang barbell parang mas mabigat kesa dun sa i'aangat mo galing sa hip level lang,di ko pa abot ang rack minsan eheheheh
baka masyado wide rung grip mo DV kaya sumsakit siko mo. normally dapat tri's and delts mo lang may tama na malupit sa ganyan pag nag fail ka na sa rep.
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guys na try nyo na mag BP na focus sa negatives? pinatry kasi sakin kanina ng isang gym mate na nag MMA medyo weird lang kasi alam ko more on explosiveness sila. he assisted me on the way up but gave the weight for me on the negative portion and sinubukan kong slowly controlled on the way down siguro 5 seconds. kakaiba sa pakiramdam parang puputok chest ko XD
BP: 160lbs x 3 x 4-6
inclined BP: 130lbs x 3 x 6
seated DB press: 80lbs x 3 x 5-6
one arm side laterals: 40lbs x 2 x 6
tricep pushdowns: 160lbs x 2 x 5
standing tricep extensions: 60lbs x 2 x 5
dami nagsasabi pa cuts na daw ako kaso para sakin kulang pa ako sa lapad
pag may nag p-pa spot din sa akin tinatanong ko kung positive o negative. o unrack / bigay lang.
hehe oo nga palapad pa ng palapad.. lakas mo na rin..
yun nakakuha pa ng tip from sir bard..
DL: 190lbs x 3 x 4-6
Lat pulls: 130lbs x 3 x 5-6
dumbell rows: 50lbs x 3 x 12
ez bar curls: 60lbs x 2 x 6
dumbell curls: 60lbs x 2 x 6
preacher curls: 50lbs dropset
rope crunches: 60lbs x 3 x 20
thesis na kasi di ko mabasa yung pdf file. =(
next week gonna try the 4 days split ng max ot.
JEFF WILLET’S 4-DAY MAX-OT ROUTINE
Jeff Willet - IFBB Pro Bodybuilder – www.jeffwillet.com
Day 1 – Chest & Triceps
Flat Bench Press...................................3 sets 4-6 reps
Incline Bench Press...............................2 sets 4-6 reps
Weighted Dips......................................1 set 4-6 reps
Tricep Cable Pushdowns.......................2 sets 4-6 reps
Lying Triceps Extensions.......................2 sets 4-6 reps
Day 2 – Back & Biceps
Barbell Rows.......................................3 sets 4-6 reps
Cable Rows.........................................2 sets 4-6 reps
Pull-Downs.........................................2 set 4-6 reps
Barbell Curls.......................................2 sets 4-6 reps
Dumbbell Curls...................................2 sets 4-6 reps
Day 3 – Legs & Abs
Squats...............................................3 sets 4-6 reps
Leg Press..........................................2 sets 4-6 reps
Stiff Leg Deadlifts..............................2 sets 4-6 reps
Cable Crunches.................................3 sets 8-12 reps
Swiss Ball Crunches...........................2 sets 12-15 reps
Day 4 – Shoulders & Calves
Shoulder Press...................................3 sets 4-6 reps
Side Lateral Raises............................2 sets 4-6 reps
Rear Lateral Raises...........................2 sets 4-6 reps
Calf Raises On Leg Press.................3 sets 6-8 reps
Seated Calve Raises..........................2 sets 6-8 reps
naiiwan nga paps yung squat sumasakit na tuhod ko sa smith hirap mag dagdag. lumalakas nga lumolobo naman ako
smith squat: 100lbs x 3 x 8 (alam ko na ang problema sa smith machine samin, hindi pantay hahaha)
leg press: 260lbs x 3 x 6
stiff leg DL: 170lbs x 2 x 6
sumo DL: 100lbs x 1 x 12
seated calf raise: 110lbs x 3 x 12
calf raise on leg press machine: 260lbs x 3 x 15checked my current weight 165lbs pa din. hayyyy hirap maging estduyante kelangan mag budget
paps anong mga dapat malaman pag gagawin yung max ot na program?
oks lang ba paexplain kahit brief lang? hehe
balak ko sana yung 3 day split
sa max ot ayun rep range nasa 4-6 reps pero dapat struggling to finish the required reps parang 5x5
hindi ko mapaliwanag sayo kng pano mag increase ang ginagawa ko kasi pag naka 3 sets ako ng 6 reps dagdag na ako ng weight next session. pag may isang set na 4 reps lang or 5 reps inuulit ko yung weight na binuhat next session hanggang maabot ko yung 3 sets of 6 reps. tapos rest between set ko 2 mins :]
ahh. ang tanong ko lang. ilang sets dapat yung warm up sets? kasi yung nasa table di daw kasama yung warm up sets dun.. so ilang warm up sets dapat
BP: 160lbs x 3 x 4-6
inclined BP: 140lbs x 2 x 4-6
parallel dips: bodyweight x 1 x 4 (weak me sa dips)
triceps pushdowns: 160lbs x 1 x 5
1 x 3 (hindi na kaya)
lying triceps extension: 30lbs x 2 x 6
lakas mo talaga sa pressing..
barbell rows: 120lbs x 3 x 6
seated cable rows: 110lbs x 2 x 6
lat pulls: 120lbs x 2 x 4
barbell curls: 60lbs x 2 x 4
dumbell curls: 60lbs(both) x 2 x 6
smith squat: 110lbs x 3 x 6 (hirap talga mag squat ng walang rack)
leg press: 270lbs x 3 x 6
sumo DL: 170lbs x 2 x 5
seated cable crunches in lat pulldown machine: 80lbs x 3 x 10-12
hanging leg raise: bodyweight x 2 x 15
dumbell side bends: 80lbs x 1 x 15
at kapag ako rin ang nagpapa spot,sinasabihan ko sakin ang negative kanya ang positive. tulad ng isang araw,di kala ko pa naman marunong dahil mamaw na pero halos kalahati ng bigat sakanya na lahat :banghead:
dumayo sa gym malapit sa bahay ng kaklase ko at wow may squat rack! kaso layo sa bahay ko hahaha
push press: 100lbs x 3 x 6
one arm side laterals: 40lbs x 3 x 6
rear laterals: 15lbs x 3 x 6
upright rows: 40lbs x 3 x 15
calf raise on leg press machine: 270lbs x 3 x 15
seated calf raise: 110lbs x 3 x 12
kinukulit na ako ng mga tao sa gym pa cuts na daw ako hahaha