eto papz, para sa akin lang, try mo mag post dito ng isa o dalawang design para sa pbb at malay mo, sa isang araw yun na ang 2nd logo (cmiiw) ng komunidad naten
ok din yang raket mo na yan sir chico kaya pala mahilig ka sa tats kasi magaling ka rin sa art
Hahahaha, di kasi maiwasan ung mga similarities ng mga logos dahil sa dami nila. May iba namang designers sinasadyang mangopya basta lang magkapera. Sobrang OT na tayo baka magalit mods, hehe.
Sir, binasa ko journal mo kung di ako nagkakamali, problem mo din ung pecs mo. Nasolusyonan na ba sir? Lagging din kc pecs ko, gusto ko sana hingi ng tips if okay lang...
IMO. Since you've done Flat BB BP, doing so another Flat but DB BP was redundant. Sobra ka sa number of sets for a given muscle group. Have you tried simplifying by taking down some number of sets/exercise?
*For most bodyparts I try not to go over 12sets, majority of which doon subject difficulty 'HEAVY'. As much as possible, I make it simple. vinch, also may thread din dito sa forum regarding chest exercises.
Pinagbasehan ko yung Max-OT program for Chest exercises.
Flat BB BP > 3x4-6
35º Incline DB BP > 3x4-6
Chest Dips > 2x6
*setsxreps
Pero para sa akin nakukulangan pa ako dyan(8 sets) kaya ang ginawa ko...
Flat BB BP > 5x5 (Pyramid)
30º Incline DB BP > 3x4-6
Chest Dips > 2x6
^^ sir chico, eto ewan ko kung broscience pero it works para sa pecs area ko :-)
different kinds of push-up tapos as many as i can yun dati ginawa ko Kada tapos ko ng kahit anung training ko yun palagi ginagawa ko HTH
May point dito si sir@Emman. Experience ko din 'to, dahil napansin mo, isang exercise lang ang ginagamit ko din siguro for more than a year for chest only(Using and modifying 5x5 program), which is Flat BB BP. Nitong last phase ng program ko ako nagdagdag ng isang pang chest exercise for hypertrophy reason—Incline DB BP. Great mass builder ang Flat BB BP, pero kung bodybuilding approach, need mo din ang incline chest exercise to hit the other angle better.
Of course, don't forget the word 'HEAVY', I always go heavy on all the free-weight exercises that I have mentioned...
Maraming salamat sir Core, laking tulong nito. Actually, i already tried Max OT for 8weeks nga lang di ko lang natuloy kc after nung 1week break wla na akong spotter. Nag resign na kc ung instructor ng gym, kaya gang ngayon wla pa rin instructor. Takot ako mag heavy pag ako lang mag isa lalo na sa pressing movements.
I'll try to apply your inputs into my routine sir. Thanks a lot again...
Maraming salamat sir Core, laking tulong nito. Actually, i already tried Max OT for 8weeks nga lang di ko lang natuloy kc after nung 1week break wla na akong spotter. Nag resign na kc ung instructor ng gym, kaya gang ngayon wla pa rin instructor. Takot ako mag heavy pag ako lang mag isa lalo na sa pressing movements.
I'll try to apply your inputs into my routine sir. Thanks a lot again...
To refresh some ideas from Max-OT na rin bro, baka kasi makalimutan mo.
When doing incline chest exercises, it would be wise not to go over as much as 45º inclination ng bench, mas recruited kasi ang delts doon sa ganoong angle. Around 35-25º will be enough.
Tip: Kapag percentage based ang gagamitin mong poundages sa program mo. Iwasan mong ibase yung poundages sa best lift na 'spotted', not all times, gaya ng sinabi mo, andyan si spotter. Mas maganda kung ibase mo doon sa solo mo lang, then doon ka-ramp up ng weight every now and then.
Usually, nagpapa-spot lang ako kapag top set na ng working sets.
Another. BREAK FEAR! Before you set yourself in under that bar, laging mong ihanda ang mentality mo. Tanggalin mo yung doubts, whenever may pumasok sa isip, barahin mo kaagad si brain! Most cases, mind will fall before body first.
Thanks sir, nasa 30+ degrees ung inclination ng bench sa gym sir. Regarding dun sa spotter, usually nagpapaspot ako sa last set na sir. Honestly, my times talaga na takot or hesitant ako sa heavy lifts kc hirap na ma injured. Again, salamat sa infos mo sir. Marami akong natutunan ngayong gabi from you.\m/
Skinny phaggot pa rin. Sana maging consistent at disciplined ako lalo na sa nutrition at rest.
halatang halata ung pecs na walang wala talag, plus having a big ribcage i think makes it worst. (Broscience ko lang)
WEEK A
(Chest on Day 2, Day 3 and Day 5) Day 2[size=x-small](partial)[/size]
[size=x-small]*Preceeded by MODERATE Squats[/size]
MODERATE Flat BB BP 5x3 (2 sets warm-up and ends with a x8 drop set) Day 3[size=x-small](partial)[/size]
[size=x-small]*Preceeded by HEAVY/HIGH REP Kroc Rows, HIGH REP Good Mornings[/size]
HIGH REP Dips BWx6x3 Day 6[size=x-small](partial)[/size]
[size=x-small]*Preceeded by LIGHT Squats[/size]
HEAVY Flat BB BP 5x5(Pyramid) (ends with a x8 drop set)
LIGHT 30º Incline DB BP 6x3
Dips BWx6x2
WEEK B
(Chest on Day 3, Day 5) Day 3[size=x-small](partial)[/size]
[size=x-small]*Preceeded by HEAVY/HIGH REP Kroc Rows, HIGH REP Good Mornings[/size]
HIGH REP Dips BWx7x3 Day 5[size=x-small](partial)[/size]
[size=x-small]*Preceeded by HEAVY Squats[/size]
HEAVY Flat BB BP 5x5(Pyramid)
HEAVY 30º Incline DB BP 6x3
Comments
care to share what is it sir?
Thanks idol, sobrang tagal ko na rin nag cocompete kaya kung titingnan marami2x na rin panalo ko, mediocre lang ako dun.
sir, nung nag announce ang miami dolphins na magpapagawa cla ng new logo, nag decide ang community ng 99designs na magpa contest din just for fun.
so ayun, sinwerte lang at ako nanalo:D
thanks sir, sorry mods medyo OT na:D
ok din yang raket mo na yan sir chico
tsuri sa OT
http://99designs.com/logo-design/contests/modern-innovative-designers-req-professional-flair-30735
what brand anf may hawig nito sir?
ah, na un pala. beats by dre dba? mas na una tong logo ko keysa sa beats by dre sir
'Yun nga din hinahanap ko eh, di ko makita kung saan yung details nung logo. [size=x-small](Paano ba?)[/size]
if you scroll the page down sir, you can see from the comments that it was 4 years ago...
Isa pa flexible yung pagkaka-design mo din doon sa logo, brah! Naiisip ko palang pag ginamit sa ads yung logo, daming ways!
IMO, the best para sa akin yung latest. Napa-unique mo yung simple shape na circle nung linagyan mo nung banner sa gitna, kalabasan parang 'wheel'...v
http://99designs.com/logo-design/contests/cancer-ride-easy-money-272880/entries/30923231
Sir, binasa ko journal mo kung di ako nagkakamali, problem mo din ung pecs mo. Nasolusyonan na ba sir? Lagging din kc pecs ko, gusto ko sana hingi ng tips if okay lang...
different kinds of push-up tapos as many as i can
Pagpasensyahan mo na kung outdated na ang journal ko. [size=x-small](Gonna update soon.)[/size]
Oo. Pero hindi ko pa rin kompyansang masasabi once na natapos ko yung upcoming cutting phase ko.*
*Chest: 39''/5'5 @ around 175-180lbs/22-25%BF. [size=x-small](As of February 13, 2014)[/size]
(*Backread sa journal mo)
IMO. Since you've done Flat BB BP, doing so another Flat but DB BP was redundant. Sobra ka sa number of sets for a given muscle group. Have you tried simplifying by taking down some number of sets/exercise?
*For most bodyparts I try not to go over 12sets, majority of which doon subject difficulty 'HEAVY'. As much as possible, I make it simple.
vinch, also may thread din dito sa forum regarding chest exercises.
Pinagbasehan ko yung Max-OT program for Chest exercises.
Flat BB BP > 3x4-6
35º Incline DB BP > 3x4-6
Chest Dips > 2x6
*setsxreps
Pero para sa akin nakukulangan pa ako dyan(8 sets) kaya ang ginawa ko...
Flat BB BP > 5x5 (Pyramid)
30º Incline DB BP > 3x4-6
Chest Dips > 2x6
Total: 10sets
May point dito si sir@Emman. Experience ko din 'to, dahil napansin mo, isang exercise lang ang ginagamit ko din siguro for more than a year for chest only(Using and modifying 5x5 program), which is Flat BB BP. Nitong last phase ng program ko ako nagdagdag ng isang pang chest exercise for hypertrophy reason—Incline DB BP. Great mass builder ang Flat BB BP, pero kung bodybuilding approach, need mo din ang incline chest exercise to hit the other angle better.
Of course, don't forget the word 'HEAVY', I always go heavy on all the free-weight exercises that I have mentioned...
I'll try to apply your inputs into my routine sir. Thanks a lot again...
To refresh some ideas from Max-OT na rin bro, baka kasi makalimutan mo.
When doing incline chest exercises, it would be wise not to go over as much as 45º inclination ng bench, mas recruited kasi ang delts doon sa ganoong angle. Around 35-25º will be enough.
Tip: Kapag percentage based ang gagamitin mong poundages sa program mo. Iwasan mong ibase yung poundages sa best lift na 'spotted', not all times, gaya ng sinabi mo, andyan si spotter. Mas maganda kung ibase mo doon sa solo mo lang, then doon ka-ramp up ng weight every now and then.
Usually, nagpapa-spot lang ako kapag top set na ng working sets.
Another. BREAK FEAR! Before you set yourself in under that bar, laging mong ihanda ang mentality mo. Tanggalin mo yung doubts, whenever may pumasok sa isip, barahin mo kaagad si brain! Most cases, mind will fall before body first.
stretching10-15 mins
ez bar bicep curl
WU sets
20lbs2x15
40lbsx10
70lbsx6
Worksets
80lbs3x8 (with)
Preacher curl
75lbs3x8
alternate bicep curl(inclined)
20s3x8
CGBP
WU sets
75lbs2x15
100lbsx12
120lbsx8
Worksets
140lbs2x8
160x8
skullcrusher
70lbs3x8
rope tricep pushdown
80lbs 3x8
done...
#TBT # skinnyphaggot
[img][/img]
sorry sir vinch dko kilala un, Chico Enzo ung username ko kc Chico at Enzo ung palayaw ng mga anak ko.
googled enzo ruidera, sya pala ung gitarista ng QUEZO:) dko alam kc apelyido nya, fan nga po pala ako ng QUEZO. \m/
stretching 15 mins
Warmup Sets
BW pullups 2x12
Worksets
BW+30lbs 4x8
Lat pulldown
170lbs 4x8
BB rows
160lbsx8
180lbsx8
Deadlift
100lbsx12
170lbsx12
200lbsx8
240lbsx8
Cooldown 15mins.struggle4ward talaga, whew...
stretching 15mins
Inclined BB Press
WU sets
70lbsx12
100lbsx10
120lbsx10
Worksets
160lbs4x6-8(with spot)
Flat BB Press
160lbs2x8
180lbs2x6(with spot)
Inclined Flyes
35s3x12
dips
BW4xfailure
cooldown...
halatang halata ung pecs na walang wala talag, plus having a big ribcage i think makes it worst. (Broscience ko lang)
6 months interval bago ko napansin yung results nung sa akin brah. But being said...
It's a plus having a big ribcage. Generally, malaki lang ang foundation mo nyan sa chest.
WEEK A
(Chest on Day 2, Day 3 and Day 5)
Day 2[size=x-small](partial)[/size]
[size=x-small]*Preceeded by MODERATE Squats[/size]
MODERATE Flat BB BP 5x3 (2 sets warm-up and ends with a x8 drop set)
Day 3[size=x-small](partial)[/size]
[size=x-small]*Preceeded by HEAVY/HIGH REP Kroc Rows, HIGH REP Good Mornings[/size]
HIGH REP Dips BWx6x3
Day 6[size=x-small](partial)[/size]
[size=x-small]*Preceeded by LIGHT Squats[/size]
HEAVY Flat BB BP 5x5(Pyramid) (ends with a x8 drop set)
LIGHT 30º Incline DB BP 6x3
Dips BWx6x2
WEEK B
(Chest on Day 3, Day 5)
Day 3[size=x-small](partial)[/size]
[size=x-small]*Preceeded by HEAVY/HIGH REP Kroc Rows, HIGH REP Good Mornings[/size]
HIGH REP Dips BWx7x3
Day 5[size=x-small](partial)[/size]
[size=x-small]*Preceeded by HEAVY Squats[/size]
HEAVY Flat BB BP 5x5(Pyramid)
HEAVY 30º Incline DB BP 6x3
*reps×sets
**Day 1,4,7 are REST DAYS.