From Skinny To Shredded

LifeHack

Hi Guys, Rain here.I started working out last Feb 1,2014. I go to the gym about 4-5 times a week.

I was 125lbs when I started and now about around 136lbs. I believe na medyo lumaki yung tiyan ko kasi I don't have a proper diet.

Please feel free to comment or critique me of my workout program. Also, please recommend me a proper diet for bulking mga masters. Gusto ko sana umabot ng around 140 pero kinda shredded na. Thanks!!

Powersthetic

Mas mabenefit ka sa full body workout 3x a week or upper/lower 4x times a week
compared sa workout nito.

LifeHack

Sir can you share a sample program ng full body workout or the upper/lower body?

Powersthetic

LifeHack wrote:

Sir can you share a sample program ng full body workout or the upper/lower body?

Full body: Strong lifts 5x5, Madcows 5x5, Ice cream fitness 5x5

Upper/Lower: Lyls Mcdonal's bulking upper/lower

LifeHack

Thanks. I think the Lyle McDonalds program is good. Is it okay to add more shoulder exercises? para kasi kulang kung shoulder press lang.

Mon: Lower
Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
SLDL or leg curl: 3-4X6-8/3′
Leg press: 2-3X10-12/2′
Another leg curl: 2-3X10-12/2′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′

Tue: Upper
Flat bench: 3-4X6-8/3′
Row: 3-4X6-8/3′
Incline bench or shoulder press: 2-3X10-12/2′
Pulldown/chin: 2-3X10-12/2′
Triceps: 1-2X12-15/1.5′
Biceps: 1-2X12-15/1.5′

Powersthetic

I think maka add ka ng isang shoulder exercises. Side Lateral Raise

Tue: Upper
Flat bench: 3-4X6-8/3′
Row: 3-4X6-8/3′
Incline bench: 2-3X10-12/2′
Pulldown/chin: 2-3X10-12/2′
Side Lateral Raise: 2-3x12
Triceps: 1-2X12-15/1.5′
Biceps: 1-2X12-15/1.5′

nrg500

Bro, lagyan mo ng weight ang training log mo para ma-track mo ng maayos ang progress mo. Napansin ko kasi na number of reps at number of sets lang nilalagay mo

LifeHack

nrg500 wrote:

Bro, lagyan mo ng weight ang training log mo para ma-track mo ng maayos ang progress mo. Napansin ko kasi na number of reps at number of sets lang nilalagay mo

Oks bro..been on Lyle Mcdonalds routine for about 2months now..here are my stats hehe

Mon: Lower
Squat: 3-4X6-8/3′ = 160lbs for 6 reps
SLDL or leg curl: 3-4X6-8/3′= LC's 150lbs for 8
Leg press: 2-3X10-12/2′ = 150lbs for 12 (one leg presses)
Another leg curl: 2-3X10-12/2′ = 120lbs for 12
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′

Tue: Upper
Flat bench: 3-4X6-8/3′ 120lbs for 8
Row: 3-4X6-8/3′
Incline bench or shoulder press: 2-3X10-12/2′
Pulldown/chin: 2-3X10-12/2′
Triceps: 1-2X12-15/1.5′
Biceps: 1-2X12-15/1.5′

yung stats sa accessory execises d ko nlng ilalagay hehe..pls comment po for imrpovements hehe thanks!

LifeHack

UP!!

Anyone tried Brandon Campbell's PHUL workout?

rtravino29

Anyone tried Brandon Campbell's PHUL workout?

I heard of this , parang pareho lang sya nang PHAT ni Layne Norton ( which I've used before ).