wew ngayon lang ulit nakapag buhat napasarap sa bakasyon! grabe napapagiwanan na ako ng mga kasabay ko sa gym namin gaganda na ng katawan! :arghh: tapos sa march to june bakasyon nanaman sa UAE!!! mahal ng gym dun T_T paktay nanaman ang progress
chest/tris
BP: 100lbs x 1 x 15
120lbs x 1 x 10
130lbs x 1 x 6
100lbs x 1 x till failure
Inc. BP: 80lbs x 1 x 12
90lbs x 1 x 10
100lbs x 1 x 6
70lbs x 1 x till failure
parallel dips: bodyweight x 3 x 6-8
flat flyes: 40lbs x 3 x 12
close grip BP: 40lbs x 1 x 12
50lbs x 1 x 8
60lbs x 1 x 4 (di na kaya ng 6 XD)
sa wakas nakabalik din sa gym! salamat sa mabait na kaibigan na nanlibre sakin ng membership sa gold's gym here in abu dhabi, UAE. bale 1 week palang ulit ako nakabalik ng buhat. kailangan ko ulit ng advice mga paps at napapasarap ako ng kain dito. haha! bale 4 day split ang ginagawa ko ngayon with 30 mins cardio after session.
balik pinas mga paps gumawa ako ng sariling full body routine ko pa check naman po if ok to:
Day 1 - 4x8
Squats
Bench Press
Lat Pulldowns Overhand Grip
Military Press
Barbell Curls
declined crunches
Day 2 - 5x5
Deadlift
Bent Over Rows
Dumbbell Incline Bench Press
Lateral Raises
Dumbbell Tricep Extensions
Hammer Curls
Day 3 - 3x12
Lunges
Parallel Dips
Lat Pulldowns Underhand Grip
Push Press
Seated Calf Raises
Cable CrunchesMy first WO after getting back here sa pinas bumaba lahat ng lifting stats at ang bilis hingalin hehe
Day 1 - 4x8
Squats: 40lbs
Bench Press: 100lbs
Lat Pulldowns Overhand Grip: 90lbs
Military Press: 40lbs
Barbell Curls: 30lbs
declined crunches: bodyweight
question what is purpose of changing/adding rep ranges on each workout day duns a program mo? Since na mention mo na full body workout ung gawa mong program how many days ang interval ng rest days mo for this program?
1 day rest between boss DS, i'll take saturday/sunday para sa rest day din. iniba iba ko yung rep ranges gusto ko kasi ma-cover yung strength/endurance tska para may dagdag challenge. every week magdadag dag ako ng bigat sa buhat. ok lang po ba yun? patulong nalang po ako if mali yung design ng program.
1 day rest between boss DS, i'll take saturday/sunday para sa rest day din. iniba iba ko yung rep ranges gusto ko kasi ma-cover yung strength/endurance tska para may dagdag challenge. every week magdadag dag ako ng bigat sa buhat. ok lang po ba yun? patulong nalang po ako if mali yung design ng program.
Can you give an example on the percentages (from your 1RM) pagdating sa loading/ramping ng poundage dun sa program mo? medyo mahirap pa kasi sabihin kung may mali ba dun sa setup na gusto mo or not.
hindi ko pa alam kung ano po yung 1 rep max ko hehe. pero dun sa pag add ng weight example sa day 1 nag bench press ako ng 100lbs for 4 sets and 8 reps next week po mag dadag ako ng poundage to beat my record dun sa past poundage na na accomplish ko.
what i mean is ung percentage ng working sets mo for each workout split mo (day1 day2 day3) like for day 1, will be 70%-80%, then day2 60%-70% so on and so forth since you'll be hitting the same body part at least twice a week using a different rep range, obviously hindi sila magkakapareho ng bigat that is what i was asking.
Hmmmmm... gimme time to think muna medyo hindi ko forte ang endurance training eh. (though i'm not saying i'm an expert when it comes to strength training either i just have an idea that's all). I'll PM you my suggestions if i've come up w/ suggestions.
Bro what particular aspect of endurance are you aiming for? Muscular endurance or cardiovascular endurance? Or both? If there is a specific advantage for you of being good at one of the two i would suggest you focus on just one for now. If physical development like being big and ripped is also one of your goal then for me you have to be subtle on the cardiovascular part since its not that necessary in building your physique.
Bro what particular aspect of endurance are you aiming for? Muscular endurance or cardiovascular endurance? Or both?
both if possible, but i am more inclined on increasing my muscle endurance and my overall strength. I am also aiming to reach my target bodyweight, 175lbs but still stuck at 165lbs. I don't do any cardio exercises right now.
Comments
chest/tris
BP: 100lbs x 1 x 15
120lbs x 1 x 10
130lbs x 1 x 6
100lbs x 1 x till failure
Inc. BP: 80lbs x 1 x 12
90lbs x 1 x 10
100lbs x 1 x 6
70lbs x 1 x till failure
parallel dips: bodyweight x 3 x 6-8
flat flyes: 40lbs x 3 x 12
close grip BP: 40lbs x 1 x 12
50lbs x 1 x 8
60lbs x 1 x 4 (di na kaya ng 6 XD)
v bar pushdowns: 100lbs x 3 x 12
standing triceps extension: 40lbs x 3 x 12
haha pagigihan mo..
haha do cardio nalang..
oo haha cardio muna tska home WO kainis back from the start nanaman to hahaha
haha pag natitigil talaga back to the start nanaman kainis..haha back to start din aq after 2 weeks eh..haha
oo nga kainis normal buhat muna ako ngayon titigil din kasi for 3 mos
eto na itsura ko ngayon kanina lang kinunan hehe.
Day 1 - 4x8
Squats
Bench Press
Lat Pulldowns Overhand Grip
Military Press
Barbell Curls
declined crunches
Day 2 - 5x5
Deadlift
Bent Over Rows
Dumbbell Incline Bench Press
Lateral Raises
Dumbbell Tricep Extensions
Hammer Curls
Day 3 - 3x12
Lunges
Parallel Dips
Lat Pulldowns Underhand Grip
Push Press
Seated Calf Raises
Cable CrunchesMy first WO after getting back here sa pinas bumaba lahat ng lifting stats at ang bilis hingalin hehe
Day 1 - 4x8
Squats: 40lbs
Bench Press: 100lbs
Lat Pulldowns Overhand Grip: 90lbs
Military Press: 40lbs
Barbell Curls: 30lbs
declined crunches: bodyweight
Deadlift - 140lbs
Bent Over Rows - 90lbs
Dumbbell Incline Bench Press - 80lbs
Lateral Raises - 15lbs each
Dumbbell Tricep Extensions - 40lbs
Hammer Curls - 20lbs
Can you give an example on the percentages (from your 1RM) pagdating sa loading/ramping ng poundage dun sa program mo? medyo mahirap pa kasi sabihin kung may mali ba dun sa setup na gusto mo or not.
Day 1 - 4x8
Squats - 50lbs
Dumbell Bench Press - 100lbs
Lat Pulldowns Overhand Grip - unknown weight hindi nakaindicate XD
Military Press machine - 50lbs
Barbell Curls - 50lbs set 1&2, 3rd set 20lbs 21's
declined crunches - pass muna pinagkakaguluhan ang nag iisang declined bench did crunches nalang sa bahay
both if possible, but i am more inclined on increasing my muscle endurance and my overall strength. I am also aiming to reach my target bodyweight, 175lbs but still stuck at 165lbs. I don't do any cardio exercises right now.