Acido's online journal
acido
Posts: 336
Workout A
Benchpress
Barbell row/ dumbell row
Legpress
Workout B
Standing military press
Pulldowns
Deadlift
Alternate A and B 5x5 and 4x10 straight sets 5mins rest between A and B
Day1. Day2. So on and so forth
A 5x5. A 4x10
B 4x10. B 5x5
Sked ko is mon , tue, wed, fri sat. Restdays is thursday and sundays =>
Benchpress
Barbell row/ dumbell row
Legpress
Workout B
Standing military press
Pulldowns
Deadlift
Alternate A and B 5x5 and 4x10 straight sets 5mins rest between A and B
Day1. Day2. So on and so forth
A 5x5. A 4x10
B 4x10. B 5x5
Sked ko is mon , tue, wed, fri sat. Restdays is thursday and sundays =>
Comments
Squats are king sabi ng mga master natin dito.
Eto ni recommend sakin
http://www.eclipsegym.com/forums/viewtopic.php?t=57
"kung nsa PBB ka,wala kang TALO"
hahahhaha
Bali ito yung choices ng excersises hehehe pili ka one each sabi
Upper body horizontal push — Flat, incline, or decline barbell or dumbbell bench press, close-grip bench press, iso-ballistic push-up
Upper body horizontal pull — Bent-over row (supinated or pronated grip), one-arm dumbbell row, seated row (triangle handle, straight bar, double-D bar handle)
Upper body vertical push — Standing military press, push press, push jerk, dip, wide-grip dip, close-grip triceps push press
Upper body vertical pull — Pull-up (pronated, supinated, or semi-supinated grip), pulldown (pronated, supinated, semi-supinated grip, wide pronated grip, double-D bar handle)
Quad-dominant lower body — Back squat, front squat, hack squat, lunge, leg press, duck deadlift
Hip-dominant lower body — Deadlift (sumo or conventional), Romanian deadlift, sumo squat, good morning, one-leg back extension, glute-ham raise, dumbbell swing, one-arm dumbbell snatch
Note: If you choose a squat for the quad-dominant exercise, choose something other than the deadlift as the hip-dominant exercise (like dumbbell swings). Likewise, if choosing the deadlift as the hip-dominant exercise, choose something other than a squat for the quad-dominant lift (like lunges).
Convinced my wife na magandang investment ang powercage hehe, how ang kailangan ko nalang eh sino may pinaka magandang design, more on sa ensayo or advanz yung nagugustuhan ko. Olympic barbell pa pala na may more or less 300lbs pa pala. Sana matuloy hehe
welcome papsi!
oo ako un hahaha yan lang nahagilap ko na pics haha.
muscle pharm assault review: compared to my previous brand (jack3d) iba yung tama ng muscle pharm assault. di mo siya mararamdaman di tulad ng jack3d may nginig pa hehe. pero sa assault mas sustained yung tama niya . parang walang kapaguran. nung una sabi ko shet sayang pera ko ah bakit parang gatorade lang ala naman ako maramdaman na kakaiba. eh di warmup tapos treadmill muna ng ilang minuits. nararamdaman ko lumalakas tibok ng puso ko . almost same with sa jack3d. so buhat na ako sa benchpress. nag load muna ako ng 100 for 4x10. nung nasa jack3d ako medyo ramdam ko ung 100 eh. kaso sa assault pansin ko lang parang nabitin ako sa 100 napa hmm ako. hinayaan ko lang muna kasi next week pa ung sched ko ng dagdag weights . akala ko wala lang. pero buong workout ko puro ganun parang bitin. ang ginawa ko nag todo ako sa military press tsaka deadlift. yung 5rm ko pinang 5x5 ko haha walang bawas. potek yan kinaya ko eh. tapos di pa ako wasted pag uwi nag grocery pa ako bili gatas ng anak ko hahahaha nag ikot pa ako sa mall after di ako nag crash unlike jack3d. problem lang is feeling ko mahihirpan ako maka tulog ngayon gabi yung pagod na dapat nararamdaman ko hindi dumadating nakakapanibago eh 1/2 scoop lang ininom ko kasi feeling ko light workout lang naman un kanina.
in regards sa taste mas ok siya compared sa jack3d na feeling ko umiinom ako ng fabric softener na grapes ang lasa or dishwasing liquid. yung assault lasang gatorade na matamis konti. ok naman siya.pero original cap barbell and weights (155) total. 8k lang eh sa ensayo 5150 yung bar palang 39.50 pesos ung per lbs. tapos sa extreme 4500 ung bar tapos 39 pesos per lbs. sulit na un imported pa rated to 1000lbs ang cap ata diba ???
http://www.capbarbell.com/Bars/2inch.html isa siguro dyan
Thinking of doing 20squats route tingnan ko hanggang saan kakayanin.
1x20 squats 10rm increase 5 lbs every workout
1x20 dumbell pullover
1x15 Stiff deadlift
1x20 pullover
2x10 benchpress
2x15 bentover rows
2x12 military rows.
Mon wed friday. Hahaha wish me luck .
wahahahaha natawa ako ser.
nako angsarap pa naman kumain ng mabango at isang buong manok. :lol
may sarili kang weights sa bahay sir?
kakabili ko lang kahapon hehehe. kay www.timayson.com yung may ari ng l3f kettelbell gym sa paranaque
picture before starting stripped down hypertrophy no diet whatsoever post after pics for reference in a few weeks haha pag pasensyahan na po pasintabi sa mga kumakain hehe