Road to be a Fitness Model

24

Comments

  • nagase0003nagase0003 Posts: 100
    August 13, 2013 Back/Triceps

    >Deadlift 110lbs - 3x6
    >Lat Pulldown 60lbs - 3x12
    >T-Bar Row 75lbs - 3x12
    >One Arm Dumbbell Row 20lbs/hand - 3x12
    >Seated Reverse Close Grip Lat Pulldown 50lbs - 3x12
    >Close Grip Bench Press (Tricep Press) 70lbs - 3x12
    >Rope Pulldown 40lbs - 3x12
    >Dumbbell Standing Overhead Triceps Extension 40lbs - 3x12
  • YatezYatez Posts: 2,745
    August 12, 2013 Chest/Biceps

    August 13, 2013 Back/Triceps

    bro chest tas triceps the next day, tas biceps then back the next day?
  • nagase0003nagase0003 Posts: 100
    Yes sir, hindi po ba pwede yun? Kelangan po ba magkahiwalay ng araw?
  • RockcenaRockcena Posts: 603
    e split mo lang for recovery ng muscle
  • monching11monching11 Posts: 7,273
    have a rest day between the two para makapag full force ka dun sa back/tri's mo.
  • nagase0003nagase0003 Posts: 100
    Ahh okay po, thank you sa suggestion...
    Ganito na lang po pala gagawin ko next week at sa susunod pang mga panahon...

    Day 1 - Chest/Biceps
    Day 2 - Rest (HIIT)
    Day 3 - Back/Triceps
    Day 4 - Rest (HIIT)
    Day 5 - Legs/Forearms
    Day 6 - Shoulders
    Day 7 - Rest

    August 14, 2013
    Kanina pala rest day ko pero nag HIIT Training ako kanina for 14 minutes
    15secs sprint (high intensity), 60 secs rest/jog (low intensity)
  • nagase0003nagase0003 Posts: 100
    August 15, 2013 Shoulder/Abs

    >Smith Machne Shoulder Press 50lbs - 3x7
    >Arnold Press 25lbs/hand - 3x12
    >Straight Arm Cable Pushdown 30lbs - 3x12
    >Side Lateral Raise 25lbs - 3x12
    >Uptight Row 60lbs - 3x9
    >Crunches - 20reps
  • nagase0003nagase0003 Posts: 100
    August 16, 2013 Legs/Forearms

    >Squat 90lbs - 5reps
    100lbs - 5reps
    110lbs - 5reps
    >Leg Press 250lbs - 3x12reps
    >Leg Curl 140lbs - 3x12reps
    >Lying Leg Curl 120lbs - 3x11reps
    >Standing Calf Raises 200lbs - 3x25reps
    >Seated Calf Raises 140lbs - 3x20reps
    >Wrist Curl 20lbs/hand - 3x15reps
    >Behind the Back Barbell Wrist Curl 25lbs - 3x15reps
  • YatezYatez Posts: 2,745
    Lakas sa curls ah
  • nagase0003nagase0003 Posts: 100
    Salamat po sir Yatez...
    Pakiramadam ko nga po baliktad saken eh, mas nauuna lumakas yung lower body kesa upper body, siguro dahil matagal na kaming nakatira bulubundukin at mataas na lugar kaya parang natrain narin yung lower body ko
  • nagase0003nagase0003 Posts: 100
    August 19, 2013 Chest/Biceps

    >Bench Press 100lbs - 3x8,7,6
    >Incline Press 90lbs - 3x9,8,7
    >Decline Press 80lbs - 12reps
    90lbs - 9reps
    100lbs - 6reps
    >Incline Dumbbell Fly 25lbs/hand - 3x12
    >Bicep Curl 35lbs - 3x15,15,12
    >Dumbbell Hammer Curl 20lbs/hand - 3x12
    >Incline Dumbbell Curl 18lbs/hand - 3x12
  • nagase0003nagase0003 Posts: 100
    August 21, 2013 Back/Triceps

    >Deadlift (Warm up)
    Bar only - 6reps
    40lbs - 3reps
    70lbs - 2reps
    100lbs - 1rep
    (Workout)
    140lbs - 5repsx3sets
    >Lat Pulldown 65lbs - 3x9reps
    >T-Bar Row 100bs - 3x10reps
    >One Arm Dumbbell Row 25lbs/hand - 3x12
    >Seated Reverse Close Grip Lat Pulldown 55lbs - 3x12
    >Close Grip Bench Press (Tricep Press) 80lbs - 12reps
    90lbs - 9reps
    100lbs - 6reps
    >Rope Pulldown 50lbs - 10reps, 9reps, 8reps
    >Dumbbell Standing Overhead Triceps Extension 40lbs - 3x12
  • nagase0003nagase0003 Posts: 100
    August 23, 2013 Shoulders/Abs

    >Smith Machne Shoulder Press
    (Warm-up) empty bar - 6reps
    20lbs - 3reps
    40lbs - 1rep
    (Workout) 60lbs - 10repsx3sets
    >Arnold Press 30lbs/hand - 9x3
    >Straight Arm Cable Pushdown 40lbs - 10x3
    >Side Lateral Raise 30lbs - 12x3
    >Uptight Row 65lbs - 10x3
    >Crunches - 30repsx3sets
  • nagase0003nagase0003 Posts: 100
    August 24, 2013 Legs/Forearms

    >Smith Machine Squat (Andame gumagamit sa Squat Rack)
    100lbs - 5reps
    110lbs - 5reps
    115lbs - 4reps
    >Leg Press 270lbs - 3x12reps
    >Leg Curl 160lbs - 3x12reps
    >Lying Leg Curl 120lbs - 3x12reps
    >Standing Calf Raises 220lbs - 3x30reps
    >Wrist Curl 20lbs/hand - 3x25reps
    >Behind the Back Barbell Wrist Curl 30lbs - 3x20reps
  • frappfrivanfrappfrivan Posts: 270
    bro wala kba before and after pic? para makita naman sana yung result ng WO program mo & BTW kamusta ang gains's?
  • nagase0003nagase0003 Posts: 100
    August 26, 2013 Chest/Biceps

    >Bench Press
    (Warm-up) 20lbs - 6reps
    40lbs - 3reps
    80lbs - 1rep
    (Workout) 95lbs - 12reps
    105lbs - 9reps
    115lbs - 6reps
    >Incline Press 90lbs - 3setsx10reps
    >Decline Press 80lbs - 12reps
    90lbs - 6reps
    105lbs - 6reps
    >Incline Dumbbell Fly 30lbs/hand - 3x12
    >Bicep Curl 40lbs - 3setsx12reps
    >Incline Dumbbell Curl 20lbs/hand - 3setsx10reps
    >Dumbbell Hammer Curl 25lbs/hand - 3setsx6reps

    @frappfrivan - medyo hindi pa naman po noticeable masyado yung progress ko, lalo na sa arms ko medyo manipis pa po siya.

    Yung picture ko po na nauna sa journal ko yung pinakaluma..
    Eto po latest pic ko as of August 26, 2013
    339pp29.jpg
    27wxflt.jpg
    ja9zf4.jpg
    71u54y.jpg
  • monching11monching11 Posts: 7,273
    Eat big and train hard brah!
  • YatezYatez Posts: 2,745
    Tama si sir monch up your calories pa sir :)
  • nagase0003nagase0003 Posts: 100
    Thank you po sa reply. Okay po, bale po kasi mag one month pa lang ako nagmomonitor ng nutrition ko date kasi hindi, pero hindi pa rin ako sigurado kasi hindi ko pa nasusukat yung iba ko kinakain, tulad ng rice ayaw ko po kasi masyadong sumobra dun.
  • JettieJettie Posts: 3,763
    gamit ka my fitness pal tapos lagay mo lahat ng kinakain mo dun or better buy a digital weighing scale para malaman mo kung ilang timbang ang nilalamon mo :D
  • nagase0003nagase0003 Posts: 100
    @sir Jettie - meron na po akong myfitnesspal yung weighting scale na lang yung kulang sa sahod ko na lang siguro ako bibili hehe.

    August 28, 2013 Back/Triceps

    >Deadlift (Warm up)
    40lbs - 6reps
    50lbs - 3reps
    70lbs - 2reps
    100lbs - 1rep
    (Workout)
    140lbs - 5repsx3sets
    >Lat Pulldown 70lbs - 3x9reps
    >T-Bar Row 115bs - 3x9reps
    >One Arm Dumbbell Row 30lbs/hand - 3x12
    >Seated Reverse Close Grip Lat Pulldown 60lbs - 3x110
    >Close Grip Bench Press (Tricep Press) 95lbs - 8reps, 8reps, 4reps
    >Rope Pulldown 50lbs - 3setsx10reps
    >Dumbbell Standing Overhead Triceps Extension 40lbs - 3x12

    Pagdating sa Triceps parang nanghina ako, masyado yata akong napagod sa paglalakad papuntang gym..
  • nagase0003nagase0003 Posts: 100
    August 30, 2013 Shoulder/Abs

    >Smith Machne Shoulder Press
    (Warm-up) empty bar - 6reps
    20lbs - 3reps
    50lbs - 1rep
    (Workout) 70lbs - 5repsx3sets
    >Arnold Press 35lbs/hand - 8repsx3sets
    >Straight Arm Cable Pushdown 45lbs - 10x3
    >Side Lateral Raise 30lbs - 12x3
    >Uptight Row 70lbs - 9x3
    >Crunches - 30repsx3sets

    Kakabili lang ng weighting scale sana mas mamonitor ko na ng maayos yung nutrition ko..
  • monching11monching11 Posts: 7,273
    Wag kang matakot sa pagkain. One goal muna, gain mass then cut. Basta kain lang ng kain madaming karne, gulay kahit mag kanina ka. Tas pakiramdaman mo lang dagdag bawas ka na lang. Adjust ng karne/gulay bawas onti kanin or vice versa . Rigt now sa photos mo malayong malayo ka pa sa goal mo.

    Goodluck and keep us posted.
  • nagase0003nagase0003 Posts: 100
    thanks sa reply sir monching11, medyo natakot lang talaga ako tumaba ulet eh, hehe.. ang ginagawa ko kase hindi na ako nagkakanin kapag rest day ko, pag workout days ko lang, magbubulking na lang ako sana lang huwag masyadong tumaas ung BF% ko...
  • nagase0003nagase0003 Posts: 100
    August 31, 2013 Legs/Forearms

    >Barbell Squat
    (Warm-up)
    Empty Bar - 6reps
    50lbs - 3reps
    100lbs - 1rep
    (Workout
    120lbs - 5reps
    130lbs - 5reps
    130lbs - 5reps
    >Leg Press 300lbs - 3x12reps
    >Leg Curl 190lbs - 3x12reps
    >Lying Leg Curl 120lbs - 3x12reps
    >Standing Calf Raises 230lbs - 3x20reps
    >Wrist Curl 20lbs/hand - 3x25reps
    >Behind the Back Barbell Wrist Curl 40lbs - 3x20reps
  • mike_jyzzmike_jyzz Posts: 100
    Ive commented on you a couple months back. Seems your lifts have improved alot. Id advice on adding more sa deadlifts. Good thing you didnt stop lifting. Good job and keep it up!
  • nagase0003nagase0003 Posts: 100
    mike_jyzz wrote:
    Ive commented on you a couple months back. Seems your lifts have improved alot. Id advice on adding more sa deadlifts. Good thing you didnt stop lifting. Good job and keep it up!

    thanks sir mike_jyzz, nagstop din ako ng one month kase nainjure yung forearms ko dahil sa wrong form ng bicep curl pero ngayon tuloy tuloy na ulet, I watch my form na rin, kakaadd ko nga lang po ng deadlift sa routine pagkabalik ko ng gym, sana nga po tulo tuloy na to.. hehe :sport:Septemeber 2, 2013

    >Bench Press
    (Warm-up)
    40lbs - 6reps
    60lbs - 3reps
    80lbs - 1rep
    (Workout)
    100lbs - 12reps
    110lbs - 9reps
    120lbs - 5reps
    >Incline Press
    80lbs - 10reps
    90lbs - 8reps
    100lbs - 4reps
    >Decline Press (with spotter)
    100llbs - 12reps
    110lbs - 12reps
    120lbs - 12reps
    >Incline Dumbbell Fly 30lbs/hand - 3x12
    >Dumbbell Pullover 40lbs - 3setsx12reps
    >Bicep Curl 40lbs - 3setsx15reps
    >Dumbbell Hammer Curl 20lbs/hand - 3x12
    >CLose Grip EZbar Curl 20lbs - Super 21

    Nutrition:
    nung nakabili na ako na weighting scale, napgtanto ko na kulang na kulang and carbs intake ko dahil yung 100g na rraw rice ay sobrang dami pala ng naluto... halos triple ang weight niya kapag naluto..
  • nagase0003nagase0003 Posts: 100
    September 4, 2013 Back/Triceps

    >Deadlift (Warm up)
    40lbs - 6reps
    70lbs - 3reps
    100lbs - 1reps
    (Workout)
    150lbs - 5repsx3sets
    >Lat Pulldown
    70lbs - 12reps
    80lbs - 9reps
    90lbs - 6reps
    >T-Bar Row 130bs - 7repsx3sets
    >Machine Row 130lbs - 12repsx3sets
    >Seated Reverse Close Grip Lat Pulldown 60lbs - 12repsx3sets
    >Close Grip Bench Press (Tricep Press) 100lbs - 9reps, 7reps, 7reps
    >Rope Pulldown 55lbs - 3setsx12reps
    >Dumbbell Standing Overhead Triceps Extension 40lbs - 12repsx3sets
    >Triceps Kickbacks 16lbs/hand - 12repsx3sets
  • nagase0003nagase0003 Posts: 100
    September 6, 2013 Shoulder/Abs

    >Smith Machne Shoulder Press
    (Warm-up)
    empty bar - 6reps
    20lbs - 3reps
    50lbs - 1rep
    (Workout) 75lbs - 5repsx3sets
    >Arnold Press 35lbs/hand - 11repsx3sets
    >Dumbbell Military Press 30lbs/hand - 12repsx3sets
    >Dumbbell Front Raise 20lbs - 12repsx3sets
    >Side Lateral Raise 30lbs - 12repsx3sets
    >Cable Uptight Row 60lbs - 9repsx3sets
    >Crunches - 30repsx3sets
  • nagase0003nagase0003 Posts: 100
    September 7,2013 Legs/Forearms

    >Barbell Squat
    [Warm-up]
    50lbs - 6reps
    70lbs - 3reps
    100lbs - 1rep
    [Workout]
    150lbs - 5reps,4reps,4reps
    next buhat ko babawasan balik ako sa 130lbs medyo hindi pa ako kampante sa form ko.
    Leg Press 320lbs - 12repsx3sets
    Leg Curls 200lbs - 12repsx3sets
    Lying Leg Curls 120lbs - 12repsx3sets
    Standing Calf Raises 240lbs - 20repsx3sets
    Barbell Wrist Curl 25lbs - 15repsx3sets
    Barbell Behind the Back Wrist Curl 20lbs - 15repsx3setsNagweight in ako kaninang umaga at ang resulta naggain ako ng weight from 82kg to 85kg, medyo effective na yung nutrition ko, ang goal ko ngayon magbulk til 200lbs or 91kg, bago ako magcutting, medyo mahaba haba pa ang iwoworkout ko
Sign In or Register to comment.


© Vanilla Keystone Theme 2024