Oo. Pero the main events for chests happens during Day 2 and Day 6 of WEEK A, and Day 5 of WEEK B. Yung Dips that happens every week on Day 3, assistance exercise lang yun in attempt to work my BP strength up!
Oo. Pero the main events for chests happens during Day 2 and Day 6 of WEEK A, and Day 5 of WEEK B. Yung Dips that happens every week on Day 3, assistance exercise lang yun in attempt to work my BP strength up!
thanks sir core, ano feedback mo sa ganitong set-up for chest sir? how was it compared to Max OT?
"thanks sir core, ano feedback mo sa ganitong set-up for chest sir?"...
So far wala naman akong na-encounter dito other than that I think ma-oovertrain ko ang RC ko dito kapag tinake for granted ko yung REST DAYS. Kaya hanggang maaari, kinukumpleto ko yung tulog ko.
You'll noticed 'Day 6 of Week A' and 'Day 5 of Week B' are almost the same on the chest day of the Split A of Max-OT. One difference is, I made the Flat BB BP in pyramid sets rather than volume style. Another exception sa Week B—ditched the dips for energy conservation for the last exercise of that day, Conventional Deadlift.
WEEK A
... 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
... 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
[size=x-small]*Succeeded by HEAVY Deadlifts[/size]
LOL. I think it's the pump that I get everytime I did the 30º Incline DB BP. That's why I sticked with that approach for chest training. Yung dips sinama ko na rin since nagustuhan ko yung exercise, especially when there is weight attached! Dahil na rin sa bihira akong makagamit ng dip/pull-up belt! Hahaha...
Sa unang mga weeks nung Chest WO, Split A ng Max-OT mabibitin ka, pero once na mabibigat na, para sa akin ma-eenjoy ka! Ang sarap kaya nung feeling na magdi-dip ka na may nakasabit na plates. Well that's just me dahil ako yung tipong aggresibong magbuhat...
BTW, ang pinagkumpara lang natin dito yung tinanong mo, yung Chest WO ng dalawang program, hindi yung mismong buong program.
Regarding the pic in the sidebar where you are hitting the single bicep shot - curious where you seen that pose? That is an old-school classic pose and you nail it perfect dude!
Regarding the pic in the sidebar where you are hitting the single bicep shot - curious where you seen that pose? That is an old-school classic pose and you nail it perfect dude!
Hi sir BD:) I really can't remember who it is. What i remember is just i saw it from one of the old school BBers over the internet...
Regarding the pic in the sidebar where you are hitting the single bicep shot - curious where you seen that pose? That is an old-school classic pose and you nail it perfect dude!
Hi sir BD:) I really can't remember who it is. What i remember is just i saw it from one of the old school BBers over the internet...
Weighed in kanina right after waking up and the scales hit 165lbs. I think puro fats na ang na gain ko recently and stored majority of my fats sa midsection ko and by May im planning to lower my BF muna to maybe 14-15% and then bulk ulit properly this time. Hingi sana inputs on how to cut properly, TIA...
Mao ba bai? Tig tan-awan man ko sa mga events sa CEMP before katong single pa, hahaha. Familiar ka Natal Cleft? Barkada na nako cla, i think under pud cla sa CEMP. Sa guadalupe ko,tig alsahan ron bai...
oo.. hehehe kaila ko anang Natal Cleft na banda ky under pod na sila sa cemp.. hehehe minyu na dei ka ha.. layu-a dei sa imong gym oi.. ako, sa Metro Sports kos una kami ni DonBuh usa sa moderator diri sa PBB.. karun sa Mabolo rako ga alsa atbang sa simbahan
ahw haha tsoi kaau na dha mga banda jam kaau mga tao dha dghan jud kaayo mga chx dha kasagaran mga college haha tga leyte ko nag skwela lang ko sauna dha sa UC mga 5 yrs pod ko naka puyo dha mambaling hehe
oo.. hehehe kaila ko anang Natal Cleft na banda ky under pod na sila sa cemp.. hehehe minyu na dei ka ha.. layu-a dei sa imong gym oi.. ako, sa Metro Sports kos una kami ni DonBuh usa sa moderator diri sa PBB.. karun sa Mabolo rako ga alsa atbang sa simbahan
maau unta modaghan ang taga CEBU sa PBB master,nya tukod daun PBB Cebu Chapter para mas payter. \m/
Comments
thanks sir core, ano feedback mo sa ganitong set-up for chest sir? how was it compared to Max OT?
So far wala naman akong na-encounter dito other than that I think ma-oovertrain ko ang RC ko dito kapag tinake for granted ko yung REST DAYS. Kaya hanggang maaari, kinukumpleto ko yung tulog ko.
It's actually based on Max-OT.
You'll noticed 'Day 6 of Week A' and 'Day 5 of Week B' are almost the same on the chest day of the Split A of Max-OT. One difference is, I made the Flat BB BP in pyramid sets rather than volume style. Another exception sa Week B—ditched the dips for energy conservation for the last exercise of that day, Conventional Deadlift.
LOL. I think it's the pump that I get everytime I did the 30º Incline DB BP. That's why I sticked with that approach for chest training. Yung dips sinama ko na rin since nagustuhan ko yung exercise, especially when there is weight attached! Dahil na rin sa bihira akong makagamit ng dip/pull-up belt! Hahaha...
Sa unang mga weeks nung Chest WO, Split A ng Max-OT mabibitin ka, pero once na mabibigat na, para sa akin ma-eenjoy ka! Ang sarap kaya nung feeling na magdi-dip ka na may nakasabit na plates. Well that's just me dahil ako yung tipong aggresibong magbuhat...
BTW, ang pinagkumpara lang natin dito yung tinanong mo, yung Chest WO ng dalawang program, hindi yung mismong buong program.
Stretching 15mins
Back Squat
Warmup sets
70lbsx12
90lbsx12
120lbsx10
Worksets
160lbs2x8
170lbsx8
200lbsx2
Font Squat
70lbsx10
100lbs2x8
110lbsx6
Legpress
400lbs3x8
SLDL
160lbs3x8
Cooldown...attempted to do a most muscular pose but failed:D d pala ako pwede mag most muscular pose, most skinny pala kaya ko:P
remember, manlet ako ikaw manmore:D
welcome bai, taga asa ka dapit sa Cebu? Naa ka banda?
stretching 20mins
bb bench press
WU sets
barx15
70lbsx12
100lbsx10
140x8
Worksets
160lbs2x8
180lbsx6
Incline db press
50sx12
60sx10
65sx8
flat db flyes
30sx12
40sx10
dips
2xfailure
cooldown
DONE...
Hi sir BD:) I really can't remember who it is. What i remember is just i saw it from one of the old school BBers over the internet...
Probably, from Sergio Olivia?
Stretching 10 mins
BW pullups 3xfailure
V-bar Lat pulldown
140lbs x10
160lbsx8
170lbsx8
BB rows
WUsets
70lbsx12
100lbsx12
workset
160lbs2x8
170lbsx8
Deadlift
100lbsx12
170lbsx12
200lbsx8
240lbsx6
270lbsx6
290lbsx2
Cooldown 10 mins...
Taga Mabolo ko bai.. and naa koy banda. asa dapit inyua?
btw, nabigyan mo ng justice yung pose mo bai
unsa imo banda bai? taga talamban ko.
lol
@chico baka mahiya tattoo ni ironpump sa tattoo mo kapag nagkasabay kayo...
maau unta modaghan ang taga CEBU sa PBB master,nya tukod daun PBB Cebu Chapter para mas payter. \m/
hahaha. Sir, nasa Cebu ka pa rin ba?