First time ko mag Squat dahil may nag guide samin kahapon.
Squat(ass to grass) 80lbsx15 3
Gusto ko pa sana dagdagan ng bigat kaso fist time ko palang baka mabigla at mainjury pa sa Friday naman ulit. Tapos ung Squat rack alanganin kasi maiksi ung bar hirap I rack.
Leg Ext 60lbsx10 3
Leg Curl 50lbsx10 3
Leg Press 320lbsx10 3 (Na Break ko na ung 250lbs last week)
Chest
Pyramid
BP Incline 50lbs,60,70,80,90,100,120 x 10 1
BP flat 70,80,90,100,120,140 x10 1 (Na break ko na ung 120 last week)
DB incline 35lbs each hand , 40,45,50lbs x 10 1
DB Flat 35lbs each hand , 40,45,50lbs x 10 1 (hangang 50lbs lang and DB sa GYM next month pa mag upgrade).
DB Fly Incline 30lbs each hand x 10 1
Tri
Dips BW x 10 3
One hand ext 20lbs x 20 3
overhead extensions 50lbs x 20 3
Cable push down IDK weights
Rope IDK weight
Done!
7 months in bodybuilding na pala ako 150-152 lbs
Mukhang mahahawa ako sa ubo ng mga ka officemates ko ah? Badtrip kati lalamunan ko tpos parang may namumuo na plema
First time ko mag Squat dahil may nag guide samin kahapon.
Squat(ass to grass) 80lbsx15 3
Gusto ko pa sana dagdagan ng bigat kaso fist time ko palang baka mabigla at mainjury pa sa Friday naman ulit. Tapos ung Squat rack alanganin kasi maiksi ung bar hirap I rack.
Leg Ext 60lbsx10 3
Leg Curl 50lbsx10 3
Leg Press 320lbsx10 3 (Na Break ko na ung 250lbs last week)
Chest
Pyramid
BP Incline 50lbs,60,70,80,90,100,120 x 10 1
BP flat 70,80,90,100,120,140 x10 1 (Na break ko na ung 120 last week)
DB incline 35lbs each hand , 40,45,50lbs x 10 1
DB Flat 35lbs each hand , 40,45,50lbs x 10 1 (hangang 50lbs lang and DB sa GYM next month pa mag upgrade).
DB Fly Incline 30lbs each hand x 10 1
Tri
Dips BW x 10 3
One hand ext 20lbs x 20 3
overhead extensions 50lbs x 20 3
Cable push down IDK weights
Rope IDK weight
Done!
7 months in bodybuilding na pala ako 150-152 lbs
Mukhang mahahawa ako sa ubo ng mga ka officemates ko ah? Badtrip kati lalamunan ko tpos parang may namumuo na plema
Bro pra san yung pyramid?
Bro, pataas ng pataas ung weights hangang sa working set mo. for example:
Bench press 50 lbs 10 reps 1 set
Bench press 60 lbs 10 reps 1 set
Bench press 70 lbs 10 reps 1 set
Bench press 80 lbs 10 reps 1 set
Bench press 90 lbs 10 reps 1 set
Bench press 100 lbs 10 reps 1 set
Bench press 120 lbs 10 reps 1 set
Bench press 140 lbs 10 reps 1 set
Pag minamalas ka naman oh nasugatan pa ako sumisirit pa ung dugo pagtaga ko ng buko ayun sumama daliri ko badtrip.. hindi ako makakabuhat ng mabigat nito. Malalim pa naman. sa Pampanga pa ako nadali naki fiesta pero nasugatan pa :banghead::banghead::banghead:
Sir @badass_vinch takot ako sa thumbless kasi maliit lang palad ko nakakatakot baka dumulas
Question din sir V.
nung sunday nag Back and legs ako.
Super sakit ng lower back ko saka dun sa right side ng back ko pwede ko ba ito ipahilot?
Tapos ung nag Legpress ako sinalpakan ko ng 350lbs bali 3 set 15 reps ung last set ko naka belt ako nun. ayun parang tumunog ung ribs ko sa right side badtrip pag hinahawakan ko masakit saka pagnasasagi siya!.
Badtrip super injured ako :banghead::banghead::banghead:
Sir @badass_vinch takot ako sa thumbless kasi maliit lang palad ko nakakatakot baka dumulas
Question din sir V.
nung sunday nag Back and legs ako.
Super sakit ng lower back ko saka dun sa right side ng back ko pwede ko ba ito ipahilot?
Tapos ung nag Legpress ako sinalpakan ko ng 350lbs bali 3 set 15 reps ung last set ko naka belt ako nun. ayun parang tumunog ung ribs ko sa right side badtrip pag hinahawakan ko masakit saka pagnasasagi siya!.
Badtrip super injured ako :banghead::banghead::banghead:
kahit hindi thumbless pwede pa din yan. Sakin dati halos maputol na yung dulo ng middle finger ko kasi naipit sa mga 50lb plates. 4 days ata walang tigil sa pagdugo yun pero nagbubuhat pa din ako.
haha wag na wag mo pagsasabayin ang back ang legs, last time na ginawa ko yan dumerecho ako sa medical city kasi bigla ako nilagnat at nanginig 2 hours after WO. Lalo na kung may squat at DL, baka hindi lang likod ang sumakit. pwede mo naman pamasahe yan, stretching din malaking tulong. try mo dun sa Ton Ton's sa libis, not sure kung nagopen na ulit sila pero dun ako lagi nagpapamasahe nung taga cainta pa ako.
About sa legpress, masyado ata mataas yung angle ng sandalan or mataas yung feet mo sa platform. Dyan madalas maipit yung ribcage ko e tapos nakabelt pa. Di nako nagbebelt sa legpress kasi lalo naiipit yung ribs ko.
Sir @badass_vinch ung daliri mo ung may sugat ka ano pantakip mo kapag nagbubuhat ka gasa lang o tela?
Hala kaya naman pla pagkatpos ko mag workout nung halos hindi ako makatayo tapos sumama pakirramdam ko . inuna ko kasi ung back WO then legs naman. Nakakaadik pala ung squat nakaka challenge hehe!
Ayun nga siguro mali pwesto ko ng paa. mataas ang angle kaya tinamaan ung ribs ko tapos parang nabugbug ung abs ko sa right side(naks parang may abs na ah) super sakit hangang ngayun eh pati ung back ko.
Saka incase ano sasabhin ko sa masahista? Anong klaseng massage un? balak ko kasi sa pinoy spa nalang malapit lang sa cubao eh. Pwede ko din dayuhin ung sa libis.
Sir @badass_vinch ung daliri mo ung may sugat ka ano pantakip mo kapag nagbubuhat ka gasa lang o tela?
Hala kaya naman pla pagkatpos ko mag workout nung halos hindi ako makatayo tapos sumama pakirramdam ko . inuna ko kasi ung back WO then legs naman. Nakakaadik pala ung squat nakaka challenge hehe!
Ayun nga siguro mali pwesto ko ng paa. mataas ang angle kaya tinamaan ung ribs ko tapos parang nabugbug ung abs ko sa right side(naks parang may abs na ah) super sakit hangang ngayun eh pati ung back ko.
Saka incase ano sasabhin ko sa masahista? Anong klaseng massage un? balak ko kasi sa pinoy spa nalang malapit lang sa cubao eh. Pwede ko din dayuhin ung sa libis.
Band aid lang at tissue tapos palit lang ng palit pag puno na ng dugo. Mas matagal matuyo pag binalot e. Yung sakin kasi bukod sa hiwa natanggal din yung kuko ko.
Sa massage, kung san ka gumiginhawa yun ang ipamassage mo. mahirap kasi pag nabugbog yung likod, minsan hindi pupwede yung binabasag lang yung lamig lalo na pag yung muscle na nakabalot sa mga buto yung masakit. kelangan deep tissue at matinding pressure.
Sir @badass_vinch ung daliri mo ung may sugat ka ano pantakip mo kapag nagbubuhat ka gasa lang o tela?
Hala kaya naman pla pagkatpos ko mag workout nung halos hindi ako makatayo tapos sumama pakirramdam ko . inuna ko kasi ung back WO then legs naman. Nakakaadik pala ung squat nakaka challenge hehe!
Ayun nga siguro mali pwesto ko ng paa. mataas ang angle kaya tinamaan ung ribs ko tapos parang nabugbug ung abs ko sa right side(naks parang may abs na ah) super sakit hangang ngayun eh pati ung back ko.
Saka incase ano sasabhin ko sa masahista? Anong klaseng massage un? balak ko kasi sa pinoy spa nalang malapit lang sa cubao eh. Pwede ko din dayuhin ung sa libis.
Band aid lang at tissue tapos palit lang ng palit pag puno na ng dugo. Mas matagal matuyo pag binalot e. Yung sakin kasi bukod sa hiwa natanggal din yung kuko ko.
Sa massage, kung san ka gumiginhawa yun ang ipamassage mo. mahirap kasi pag nabugbog yung likod, minsan hindi pupwede yung binabasag lang yung lamig lalo na pag yung muscle na nakabalot sa mga buto yung masakit. kelangan deep tissue at matinding pressure.
Awts naman un natangal ung kuko haha! Band aid nalang siguro lagyan ko din siguro ng bulak.
Ok sir V mas ok kung hard massage nalang hindi ko na talaga matake ung sakit eh akala ko kasi normal pa itong Doms na ito.
Thanks Sir V.
Oo nga pla sir V nabasa ko ito sa journal mo ung about sa stack mo pwede mo ba share ung proper timing or take ng mga supps mo? I mean kung ano first thing in the morning step by step? Dami kasi eh napansin ko lang
Current Supplement Stack:
Ultimate Nutrition Whey
Controllled Labs Green Magnitude
BB.com ScreamScivation Psycho
Kirkland Fishoil
Kirkland Multi
Extra Joss
Cobra Smart
Saturday 8/23/2014:
upon rising - 1 scoop whey mixed with half scoop Scream
15 minutes after: Half bottle Cobra Smart and 1 pack extra joss
Sunday 8/24/2014:
2 hours after Meal 1 - 2 packs extra joss with half scoop Scream
Monday 8/25/2014:
Upon rising - 1 scoop whey mixed with 1 scoop Green Magnitude
20 minutes after - 3 packs extra joss and 1 bottle Cobra Smart
(No preWO taken before night swimming)
Tuesday 8/26/2014
Upon rising - 1 scoop Green Magnitude with 1 pack extra joss and half bottle cobra
halos breakfast ko na yan, habang iniinom ko kasi yan nagluluto nako at naghahanda ng food. after WO naman naglalakad lang ako pauwi (pasay-makati) tapos derecho pasok sa office. Depende sa need. Pag active recovery days extra joss lang, brewed coffee or wala pwede naman.
..."haha wag na wag mo pagsasabayin ang back ang legs, last time na ginawa ko yan dumerecho ako sa medical city kasi bigla ako nilagnat at nanginig 2 hours after WO. Lalo na kung may squat at DL, baka hindi lang likod ang sumakit."...
..."haha wag na wag mo pagsasabayin ang back ang legs, last time na ginawa ko yan dumerecho ako sa medical city kasi bigla ako nilagnat at nanginig 2 hours after WO. Lalo na kung may squat at DL, baka hindi lang likod ang sumakit."...
You might want to get clear on this one...
Legs and back aren't a good pairup, especially for size. Too many overlapping exercises for the two largest muscle groups in your body. They should have as many days between training them as possible.
Nagkamali talaga ako that time sir @core hindi ko na uulitin ito nakakadala haha!
mga master paextra lang, may nakita kse ako dun sa training ni CanditoTrainingHQ, same day ang Back Squat at Sumo Deadlift...what you say po dito? thanks
mga master paextra lang, may nakita kse ako dun sa training ni CanditoTrainingHQ, same day ang Back Squat at Sumo Deadlift...what you say po dito? thanks
Anyway Bro, kung tutuusin pwede naman pagsabayin ito but not for newbie like me. kasi baka hindi kayanin ang Pain at mauwi sa injury. Ung sa training nayan years na nila ginagwa yan kaya ok lang na pagsabayin nila yan dahil sanay na katawan nila.
..."haha wag na wag mo pagsasabayin ang back ang legs, last time na ginawa ko yan dumerecho ako sa medical city kasi bigla ako nilagnat at nanginig 2 hours after WO. Lalo na kung may squat at DL, baka hindi lang likod ang sumakit."...
You might want to get clear on this one...
For those doing strength training programs, they do squat and deadlift on the same day. There is less volume although the intensity is high but that doesn't count as back or leg workout. You can throw in some additional assistance exercises but still the volume is lower. Compare it to a typical bodybuilding routine for back and legs, the volume is very high and the poundage isn't light either. It's not good to beat yourself up with so much exercises on the same day. Imagine doing pullups, Tbar rows, BB rows, DB rows, pulldowns/cables, legpress, SLDL, Hack Squats, lunges, leg extension/curls, calf work.... I didn't even include Squats and conventional DL. You can probably survive this kind of routine but you will be so wasted. Recovery will take a few days and if you are training 1 body part per day then that would make you skip training for a few days.
mga master paextra lang, may nakita kse ako dun sa training ni CanditoTrainingHQ, same day ang Back Squat at Sumo Deadlift...what you say po dito? thanks
Anyway Bro, kung tutuusin pwede naman pagsabayin ito but not for newbie like me. kasi baka hindi kayanin ang Pain at mauwi sa injury. Ung sa training nayan years na nila ginagwa yan kaya ok lang na pagsabayin nila yan dahil sanay na katawan nila.
i consider myself newbie pa din pagdating sa bodybuilding kaya di ko pa natry mag squat followed by deadlift, baka mapunta tayo sa Snap City hehe...
..."haha wag na wag mo pagsasabayin ang back ang legs, last time na ginawa ko yan dumerecho ako sa medical city kasi bigla ako nilagnat at nanginig 2 hours after WO. Lalo na kung may squat at DL, baka hindi lang likod ang sumakit."...
You might want to get clear on this one...
For those doing strength training programs, they do squat and deadlift on the same day. There is less volume although the intensity is high but that doesn't count as back or leg workout. You can throw in some additional assistance exercises but still the volume is lower. Compare it to a typical bodybuilding routine for back and legs, the volume is very high and the poundage isn't light either. It's not good to beat yourself up with so much exercises on the same day. Imagine doing pullups, Tbar rows, BB rows, DB rows, pulldowns/cables, legpress, SLDL, Hack Squats, lunges, leg extension/curls, calf work.... I didn't even include Squats and conventional DL. You can probably survive this kind of routine but you will be so wasted. Recovery will take a few days and if you are training 1 body part per day then that would make you skip training for a few days.
..."haha wag na wag mo pagsasabayin ang back ang legs, last time na ginawa ko yan dumerecho ako sa medical city kasi bigla ako nilagnat at nanginig 2 hours after WO. Lalo na kung may squat at DL, baka hindi lang likod ang sumakit."...
I do experience the same thing every time I do those ARM exercises that require standing position, following the LEGS WO. [size=x-small](LEGS and ARMS WO are merged.)[/size] The mild-moderate trembling on the legs are tolerable though. But remaining stable during the whole set makes the exercise hard. But it only happen [size=x-small](at times)[/size] on the first or first two ARM exercises, the trembling subsides on the succeeding exercises.
I do squat and DL on same day , normally sa dalawang exercise na to, 30 - 45 minutes na bago ko makapag move on sa ibang exercise ( leg press, leg ext. etc ). I make it to the point na yung pahinga between sets are adequate para makapag recuperate nang lakas, Mind you, there are some days na as in nagsuka ako / sobrang light headed during lower body day. talagang masusubukan willpower mo kung gaano katatag,
I do squat and DL on same day , normally sa dalawang exercise na to, 30 - 45 minutes na bago ko makapag move on sa ibang exercise ( leg press, leg ext. etc ). I make it to the point na yung pahinga between sets are adequate para makapag recuperate nang lakas, Mind you, there are some days na as in nagsuka ako / sobrang light headed during lower body day. talagang masusubukan willpower mo kung gaano katatag,
Before, I also do squats and DLs for leg training. Sometimes i do them in one session or split them up AM and PM so I can go all out. It's very tough, but still my focus is just legs. There might be some back involvement when deadlifting but that doesn't give you the same beating as compared to doing Tbars and BB rows after heavy squats qnd deadlifts.
Squats + DL= possible
Squats + DL + BB rows + Tbar rows = possible, but will do more harm than good
Dahil injured, may sugat na malalim sa daliri, masakit parin ung back saka ung ribcage ko. 5days na walang workout nagkaroon ng time mag pic update. kahit na nagpahilot ako kahapon maskit parin likod ko :banghead::banghead:
ito po ung sinasabi ko sayo na hirap ako sa calves ko palakihin parang mas malaki pa braso ko kesa sa calves ko
wag ka mag alala brah, di ka nag iisa, LOL! :P
I train my calves twice a week pero hanliit pa rin, bumilog lang pero maliit.
Bro, Share mo saken kung anong program mo sa calves mo na stress talaga ako dito eh. Bali ung calves ko kapag naka tingkayad ako bilog naman siya parang mansanas pero nakukulangan tlaga ako sa laki or size siya haha!
Comments
Bro pra san yung pyramid?
Bro, pataas ng pataas ung weights hangang sa working set mo. for example:
Bench press 50 lbs 10 reps 1 set
Bench press 60 lbs 10 reps 1 set
Bench press 70 lbs 10 reps 1 set
Bench press 80 lbs 10 reps 1 set
Bench press 90 lbs 10 reps 1 set
Bench press 100 lbs 10 reps 1 set
Bench press 120 lbs 10 reps 1 set
Bench press 140 lbs 10 reps 1 set
bali total niya 8 sets different weights
ang working set ko yan is 100-140 lbs.
Ascending Pyramids: Increase the weight and decrease the reps for each set.
Set 1 – light weight: 12-16 reps
Set 2 – light/medium weight: 10-12 reps
Set 3 – medium weight: 8-10 reps
Set 4 – heavy weight: 4-6 reps
Descending Pyramids: Decrease the weight and increase the reps with each set.
Set 1 – heavy weight: 4-6 reps
Set 2 – medium weight: 8-10 reps
Set 3 – light/medium weight: 10-12 reps
Set 4 – light weight 12-16 reps
Triangle Pyramids: With this technique you do both ascending and descending pyramids.
Set 1 – light weight: 12-16 reps
Set 2 – light/medium weight: 10-12 reps
Set 3 – medium: 8-10 reps
Set 4 – heavy 4-6 reps
Set 5 – medium weight: 8-10 reps
Set 6 – light/medium weight: 10-12 reps
Set 7 – light weight: 12-16 reps
for more info read mo ito:
http://www.aworkoutroutine.com/pyramid-sets-vs-reverse-pyramid-training-vs-straight-sets/
Masubukan nga sa chest day ko yan
Chest / Tri / Abs
TOM AUGUST 23 2014
Shoulders / Bicep / Back / Legs
Pag minamalas ka naman oh nasugatan pa ako sumisirit pa ung dugo pagtaga ko ng buko ayun sumama daliri ko badtrip.. hindi ako makakabuhat ng mabigat nito. Malalim pa naman. sa Pampanga pa ako nadali naki fiesta pero nasugatan pa :banghead::banghead::banghead:
Question din sir V.
nung sunday nag Back and legs ako.
Super sakit ng lower back ko saka dun sa right side ng back ko pwede ko ba ito ipahilot?
Tapos ung nag Legpress ako sinalpakan ko ng 350lbs bali 3 set 15 reps ung last set ko naka belt ako nun. ayun parang tumunog ung ribs ko sa right side badtrip pag hinahawakan ko masakit saka pagnasasagi siya!.
Badtrip super injured ako :banghead::banghead::banghead:
kahit hindi thumbless pwede pa din yan. Sakin dati halos maputol na yung dulo ng middle finger ko kasi naipit sa mga 50lb plates. 4 days ata walang tigil sa pagdugo yun pero nagbubuhat pa din ako.
haha wag na wag mo pagsasabayin ang back ang legs, last time na ginawa ko yan dumerecho ako sa medical city kasi bigla ako nilagnat at nanginig 2 hours after WO. Lalo na kung may squat at DL, baka hindi lang likod ang sumakit. pwede mo naman pamasahe yan, stretching din malaking tulong. try mo dun sa Ton Ton's sa libis, not sure kung nagopen na ulit sila pero dun ako lagi nagpapamasahe nung taga cainta pa ako.
About sa legpress, masyado ata mataas yung angle ng sandalan or mataas yung feet mo sa platform. Dyan madalas maipit yung ribcage ko e tapos nakabelt pa. Di nako nagbebelt sa legpress kasi lalo naiipit yung ribs ko.
Hala kaya naman pla pagkatpos ko mag workout nung halos hindi ako makatayo tapos sumama pakirramdam ko . inuna ko kasi ung back WO then legs naman. Nakakaadik pala ung squat nakaka challenge hehe!
Ayun nga siguro mali pwesto ko ng paa. mataas ang angle kaya tinamaan ung ribs ko tapos parang nabugbug ung abs ko sa right side(naks parang may abs na ah) super sakit hangang ngayun eh pati ung back ko.
Saka incase ano sasabhin ko sa masahista? Anong klaseng massage un? balak ko kasi sa pinoy spa nalang malapit lang sa cubao eh. Pwede ko din dayuhin ung sa libis.
Band aid lang at tissue tapos palit lang ng palit pag puno na ng dugo. Mas matagal matuyo pag binalot e. Yung sakin kasi bukod sa hiwa natanggal din yung kuko ko.
Sa massage, kung san ka gumiginhawa yun ang ipamassage mo. mahirap kasi pag nabugbog yung likod, minsan hindi pupwede yung binabasag lang yung lamig lalo na pag yung muscle na nakabalot sa mga buto yung masakit. kelangan deep tissue at matinding pressure.
Awts naman un natangal ung kuko haha! Band aid nalang siguro lagyan ko din siguro ng bulak.
Ok sir V mas ok kung hard massage nalang hindi ko na talaga matake ung sakit eh akala ko kasi normal pa itong Doms na ito.
Thanks Sir V.
Oo nga pla sir V nabasa ko ito sa journal mo ung about sa stack mo pwede mo ba share ung proper timing or take ng mga supps mo? I mean kung ano first thing in the morning step by step? Dami kasi eh napansin ko lang
Current Supplement Stack:
Ultimate Nutrition Whey
Controllled Labs Green Magnitude
BB.com ScreamScivation Psycho
Kirkland Fishoil
Kirkland Multi
Extra Joss
Cobra Smart
Saturday 8/23/2014:
upon rising - 1 scoop whey mixed with half scoop Scream
15 minutes after: Half bottle Cobra Smart and 1 pack extra joss
Sunday 8/24/2014:
2 hours after Meal 1 - 2 packs extra joss with half scoop Scream
Monday 8/25/2014:
Upon rising - 1 scoop whey mixed with 1 scoop Green Magnitude
20 minutes after - 3 packs extra joss and 1 bottle Cobra Smart
(No preWO taken before night swimming)
Tuesday 8/26/2014
Upon rising - 1 scoop Green Magnitude with 1 pack extra joss and half bottle cobra
Post WO: 2 scoops whey, 2 fishoils, 1 multi
You might want to get clear on this one...
Legs and back aren't a good pairup, especially for size. Too many overlapping exercises for the two largest muscle groups in your body. They should have as many days between training them as possible.
Nagkamali talaga ako that time sir @core hindi ko na uulitin ito nakakadala haha!
Anyway Bro, kung tutuusin pwede naman pagsabayin ito but not for newbie like me. kasi baka hindi kayanin ang Pain at mauwi sa injury. Ung sa training nayan years na nila ginagwa yan kaya ok lang na pagsabayin nila yan dahil sanay na katawan nila.
For those doing strength training programs, they do squat and deadlift on the same day. There is less volume although the intensity is high but that doesn't count as back or leg workout. You can throw in some additional assistance exercises but still the volume is lower. Compare it to a typical bodybuilding routine for back and legs, the volume is very high and the poundage isn't light either. It's not good to beat yourself up with so much exercises on the same day. Imagine doing pullups, Tbar rows, BB rows, DB rows, pulldowns/cables, legpress, SLDL, Hack Squats, lunges, leg extension/curls, calf work.... I didn't even include Squats and conventional DL. You can probably survive this kind of routine but you will be so wasted. Recovery will take a few days and if you are training 1 body part per day then that would make you skip training for a few days.
i consider myself newbie pa din pagdating sa bodybuilding kaya di ko pa natry mag squat followed by deadlift, baka mapunta tayo sa Snap City hehe...
You thoughts were as good as mine!
I do experience the same thing every time I do those ARM exercises that require standing position, following the LEGS WO. [size=x-small](LEGS and ARMS WO are merged.)[/size] The mild-moderate trembling on the legs are tolerable though. But remaining stable during the whole set makes the exercise hard. But it only happen [size=x-small](at times)[/size] on the first or first two ARM exercises, the trembling subsides on the succeeding exercises.
Before, I also do squats and DLs for leg training. Sometimes i do them in one session or split them up AM and PM so I can go all out. It's very tough, but still my focus is just legs. There might be some back involvement when deadlifting but that doesn't give you the same beating as compared to doing Tbars and BB rows after heavy squats qnd deadlifts.
Squats + DL= possible
Squats + DL + BB rows + Tbar rows = possible, but will do more harm than good
Current Weight: 150-152-lbs
8 months in training
2 months pic reference
Sir @badass_vinch ito po ung sinasabi ko sayo na hirap ako sa calves ko palakihin parang mas malaki pa braso ko kesa sa calves ko :banghead:
Off to GYM mamaya para sa chest workout medyo OK na back and tagiliran ko. at sana wag matuklap ung sugat ko sa daliri mamaya. :twitcy:
wag ka mag alala brah, di ka nag iisa, LOL! :P
I train my calves twice a week pero hanliit pa rin, bumilog lang pero maliit.
Bro, Share mo saken kung anong program mo sa calves mo na stress talaga ako dito eh. Bali ung calves ko kapag naka tingkayad ako bilog naman siya parang mansanas pero nakukulangan tlaga ako sa laki or size siya haha!