Dreg's Journal (My Transformation)
DregPitt
Posts: 987
getting back! bring back them gains!
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More Power to PinoyBodyBuilding.com!
Salute!:policeman:
Goodluck to Me! :P
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More Power to PinoyBodyBuilding.com!
Salute!:policeman:
Goodluck to Me! :P
Comments
Thursday
Back WO
Pullups 3 sets
12,10,7
Wide grip lat pulldown 3sets = 90lbs
12,12,12
Underhand cable pulldown 3sets = 90lbs
12,12,12
Wide grip lat pulldown(behind) 3sets = 80lbs
12,12,12
reverse grip bent over rows 3 sets = 90lbs
12,12,12
V bar? di ko lam tawag.3sets = 115lbs
12,10,10
elevated cable row 3 sets = 120lbs
12,12,12
one arm dumbell row 3 sets each sides = 35,40lbs
12,12,12
Deadlifts 3sets = 90,100lbs
12,12,12
Hyperextensions 3sets
12,12,12
Leg WO
Leg press 3sets = 90,110lbs
12,15,12
lying leg curls = 25lbs
12,12,12
Leg curls 3 sets 25lbs
12,12,12
1hour 30mins
Peace bro! IMO, 3-4 exercises will do, 5 is already too much.
Maybe you can post photo of your back so they can assess what's best.
Keep lifting though!
ttry ko mag karon ng pic sa back.. pero wala pa kasi akong 3 months tong back program ko. flat nba flat pa ung back ko.. :lol siguro ttry ko muna sya iexperiment ng mga ganun katagal saka ako magpalit. hehe. nararamdaman ko naman na nageengage ung maskels ko every exercise. hehe.. thanks man!
Shoulder WO
Smith machine overhead shoulder press 3sets = 70lbs
12,10,8
Smith machine Behind the neck 3sets =60,50lbs
12,10,8
Dumbell shoulder Press 3sets= 35,40lbs each
10,10,10
Front plate raise 3sets=45lbs
12,12,12
ez bar raise? 3sets = 50,60lbs
12,12,10
arnold dumbell press 3sets=25lbs
12,12,10
front dumbell raise 3sets =20lbs
12,12,12
seated bent over rear delt raise 3 sets =10,15lbs
12,12,12
shrugs 3sets=120lbs
15,15,12
pulley side lateral 3sets,= 10lbs
12,12,12
Triceps
ezbar tricep extension 3sets= 40lbs
12,12,10
triceps push down (ropes) 3sets =50lbs
12,10,12
triceps pushdown 3sets=70lbs
12,12,12
bench dips 3sets=0,+45lbs
12,15,15
seated dumbell tricep extension 3sets=30lbs
single arm cable pull? 3sets =10lbs
12,12,12
Tapos abs naman after.. 3hours ata ako sa gym :lol
no offense din but yung gain mo based sa pictures mo kahit di ka mag gym ma aatain mo yan considering 1year+ ka na nag bubuhat kung mag stick ka parin sa program mo na ganyan 2-3hours don't expect any decent gains.
Try Max OT or 5x5
1. Each workout should last approximately 30 to 40 minutes.
2. Train only 1 or 2 muscle groups per workout/day.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2 to 3 minutes between sets. (STR)
6. Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.
Mahilig karin magbasa sir eto read mo The Truth about bodybuilding ok yan halos nanjan na lahat na need mo malaman for now - http://www.sendspace.com/file/42biuv
nabasa ko na sir hanggang page 40 sir.. di ko pa matapos kasi sumasakit ulo ko sa kakabasa.. :arghh:ayos nga ung explanation niya.. eye opener.. isa ako dun sa mga misinformed na tao.. try ko ung ko ung max ot na WO sir. Thanks nga pla!:Banane35:everyday ata sir ung max ot T_T pwede ka ba magsuggest ng program sakin sir? i can only lift every tues/thur/sat/sun..
sir paano un 2x a week na workout mo noon?
For those that can only make it to the gym 4 days a week I thought you might find it helpful to view a sample 4-day Max-OT workout schedule.
There is nothing special about this arrangement or any other Max-OT arrangement for that matter. You can group the body parts and the order of days in any number of ways and still be effective.
Here are some important principles to keep in mind when constructing your schedule:
Train each body part once per week.
4-6 reps for major body parts.
6-8 total sets for bigger muscle groups.
4-5 total sets for smaller muscle groups.
Select mostly free weight compound exercises.
Don’t group large body parts together like chest and back or legs and chest.
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
@xBrain = wow ayos to ahh! salamat sir! mag gym ako meang gabi.. ill try this one maraming salamats!
Nakakainpire po sir! Nababalance niyo pa yung review for board, work, at exercise. Highschool student lang ako and tight din ang schedule, medyo mahirap ipasok ang workout. Pero sabi nila if there's a will there's a way. hehehehe:P
^malaki ka jan sir DV nde kaya. pag tinitingnan ko ung sarili ko sa salamin nabibitin talaga ako.. :lol mga after 2 years pa siguro.. wishful thinking :lol 150 ung lifitng stats ko ngaun sa BP pero 6 reps lang per set,incline 130lbs.. ung DL ko now 120lbs na kasi 2-3months palang since i decided to do my back.. kung nahanap ko lang sana ng mas maaga tong site na to mas maganda siguro ang katawan ko. dami kong natutunan d2 eh..
4th floor, ilang steps po ba bawat floor? torture yun! Hehehe...