oly bar + 2pcs 35lbs + 2 pvs 15lbs plate un sa bagong gym sir milk.. hirap na hirap talga ako.. xD di ko sinasama ung bar weight sa dati ko kasing gym, pero 170lbs plate palang. pero hollow kasi ung plates dun, hehehe
160lbs sa last set ko. 8reps. reverse grip flat bench. sa incline 140lbs 6reps. reverse parin... sa overhand grip, sa flat bench 190lbs 6-8reps. pero hirap ako jan, mas sanay nako sa reverse grip now...hehe. :sport:
oly bar + 2pcs 35lbs + 2 pvs 15lbs plate un sa bagong gym sir milk.. hirap na hirap talga ako.. xD di ko sinasama ung bar weight sa dati ko kasing gym, pero 170lbs plate palang. pero hollow kasi ung plates dun, hehehe
ahh, so 45lbs na kagad yung bar pa lang talagang mabigat na nga yun!
elements of a safe, effective workout program are Regularity, strength, and time or length, do not speed up your exercise too quickly, if you are obese and out of fitness.....
sa height ko na 5'9 na may timbang na 180pounds gaano dapat kabigat buhatin ko kung gusto ko mag start ng heavy?ginagawa ko sa sa bench press 3 sets per sets kasama na incline decline minsan sundan ko pa ng flys.
That will depend sa kaya mo (at the moment) buhatin. remember iba2x tayu ng capacities sa ibang poundages din tayu nag start nung una tayu nagbuhat. You'll have to start somewhere. Alos depende din yan sa klase ng program template na gagamitin mo during training. I know people as tall and as heavy as you that started benching not even half of their bodyweight since mahina sila sa pressing (but eventually lumakas din).
So the answer to your question is "you'll have to figure that out yourself". pepwede kasing sabihin namin you have to be pressing the same poundage as your bodyweight pero that could get ugly pag di mo kaya wort case baka mainjure ka pa. Start somewhere na kaya ng current work capacity mo then work your way up. kelangan nagpoprogress ka. otherwise what's the point of training if nothing is changing right?
then i wake up.... nanaginip lang pala ako.. 220x3 lang pala kaya ko with a spotter at nagcause ng clicking wrist ko pa ata lol.. slowly climbing back up again haha
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ahh, so 45lbs na kagad yung bar pa lang talagang mabigat na nga yun!
100lbs + bar x 8
100lbs + bar x 8
110lbs + bar x 6
Still flat chested. :duh:
ramdam kita sir!
100lbs + Bar x 12
110lbs + Bar x 10
130lbs + Bar x 8
=
:twitcy: :twitcy:
Natawa ako dito isda lng pala binubuhat ko :twitcy:
6"2 - 185lbs
200lbs 4x12reps
That will depend sa kaya mo (at the moment) buhatin. remember iba2x tayu ng capacities sa ibang poundages din tayu nag start nung una tayu nagbuhat. You'll have to start somewhere. Alos depende din yan sa klase ng program template na gagamitin mo during training. I know people as tall and as heavy as you that started benching not even half of their bodyweight since mahina sila sa pressing (but eventually lumakas din).
So the answer to your question is "you'll have to figure that out yourself". pepwede kasing sabihin namin you have to be pressing the same poundage as your bodyweight pero that could get ugly pag di mo kaya wort case baka mainjure ka pa. Start somewhere na kaya ng current work capacity mo then work your way up. kelangan nagpoprogress ka. otherwise what's the point of training if nothing is changing right?
150lbs 12reps solo
200lbs 10reps solo
250lbs 8reps w/spotter
83kg po ako taas na 5'8...
Nitro Tech Performance series supplement ko po...
then i wake up.... nanaginip lang pala ako.. 220x3 lang pala kaya ko with a spotter at nagcause ng clicking wrist ko pa ata lol.. slowly climbing back up again haha
pero kapag declined kaya kong 160 x 6 hahahaha solo parehas