Project Lazar Angelov

bnocbnoc Posts: 29
in Personal Journals
Gusto ko lang talagang maging LEAN saka lumiit tyan ko..

kung mapapansin medyo mabigat yung buhat ko for 2 weeks pa lang nag gym..siguro isa sa dahilan yung 2months ko na pag Dumbbell sa bahay..mostly shoulder,back,triceps lang winoworkout ko nun.limited lang kase yung gamit

Mga Sir siguro pa correct na lang yung workout ko kung tama ba or mali...base sa mga nabasa ko noon hindi pa ako member..parang MAX OT yung pwede sa akin..sana tama yung program na nakuha ko..

i want to achieve yung 155-160lbs na bigat lang na may muscle and cuts.hehehehe

salamat mga sir

yung picture po is 197 lbs,36 inches waist line.heehehe

Bale nung hindi pa po ako nag GYM ang weight ko po is 207...bale sa 2 weeks bumaba na ako ng 10lbs dun po sa program and meal plan ko..thanks po
«13

Comments

  • CoreCore Posts: 2,509
    Remember when making yourself a chest workout program...
    Having a decline variant(barbell) of bench press with flat bench press is redundant, vice versa. Choose one among the two...
  • bnocbnoc Posts: 29
    thanks po sir sa pag correct.baguhin ko na lang po uli yung program ko..thanks po uli
  • rreorarreora Posts: 178
    welcome.

    lakas mo mag buhat sir ah. 5 months training bago ko naabot yan. -_-
  • MaloyMaloy Posts: 582
    Welcome sa PBB sir, bro reorra, tingin ko mabilis nya naaccomplish yung weight na yan kasi naka Max - ot program sya :)
  • CoreCore Posts: 2,509
    Maloy wrote:
    tingin ko mabilis nya naaccomplish yung weight na yan kasi naka Max - ot program sya :)

    Training alone won't dictate his speed on gaining bodyweight overall.
  • MaloyMaloy Posts: 582
    rreora wrote:
    welcome.

    lakas mo mag buhat sir ah. 5 months training bago ko naabot yan. -_-


    Core wrote:
    Maloy wrote:
    tingin ko mabilis nya naaccomplish yung weight na yan kasi naka Max - ot program sya :)

    Training alone won't dictate his speed on gaining bodyweight overall.

    sorry sir ah, pero reorra and I were referring to the weight of the plates not on the body weight.
  • bnocbnoc Posts: 29
    rreora wrote:
    welcome.

    lakas mo mag buhat sir ah. 5 months training bago ko naabot yan. -_-

    hindi naman sir.hehehehe.siguro sir malaking bagay yung kaka DB ko sa bahay kaya nakaya ko kaagad yung bigat..
    Maloy wrote:
    Welcome sa PBB sir, bro reorra, tingin ko mabilis nya naaccomplish yung weight na yan kasi naka Max - ot program sya :)

    malamang sir malaki tulong sa akin since konti lang naman din yung repitition kaya kinaya ko..feeling tuloy nung iba sa gym ang yabang ko kase kabago bago ko ang bigat ng buhat ko..

    pero sa totoo lang masarap sya na masakit sa katawan.
  • MaloyMaloy Posts: 582
    ^ nakakarelate ako sayo sir, Max-OT din kasi ang ginamit ko noong unang months ng buhat ko .. Ayos yan for strength training :)
  • bnocbnoc Posts: 29
    Maloy wrote:
    ^ nakakarelate ako sayo sir, Max-OT din kasi ang ginamit ko noong unang months ng buhat ko .. Ayos yan for strength training :)

    sir ok lang po ba malaman routine nyo po sa Max-OT..Thanks
  • MaloyMaloy Posts: 582
    Sir , eto po yung ginamit ko nung nag sstart pa lang ako up to 6 months

    Program :

    Monday (Legs):
    Exercise Sets Reps *
    Squats 3 4 to 6
    Leg Press 2 4 to 6
    Stiff Leg Dead lift 2 6
    Standing Calf Raise 2 6 to 8
    45º Calf Press 2 6 to 8

    Tuesday (Arms and Abs):

    Exercise Sets Reps *
    Straight Bar Curls 2 4 to 6
    Alt. Dumbbell Curls 2 4 to 6
    Straight Bar Cable Curls 1 6
    Lying Tricep Presses 2 4 to 6
    Tricep Cable Press
    Downs 2 6
    Dumbbell Kick-Backs 1 6
    Wrist Curls 2 6 to 8
    Dumbbell Wrist Curls 1 6 to 8
    Leg Lifts
    (with added weight to ankles) 2 12 to 15
    Weighted Cable Crunches 2 8 to 10
    Crunches
    (weighted) 1 8 to 10


    Wednesday (Shoulders/Traps):
    Exercise Sets Reps *
    Straight Bar Military Press
    (In front) 3 4 to 6
    Dumbbell Press
    (Palms facing in at
    bottom of the movement
    and rotated forward at the top.)
    2 4 to 6
    Dumbbell Side Laterals 2 6 to 8
    Barbell Shrugs 2 4 to 6
    Upright Rows
    (close grip) 2 4 to 6

    Thursday (Back) :
    Exercise Sets Reps *
    Cable Pull Downs
    (In front) 3 4 to 6
    Seated Cable Rows
    (There are many different shaped
    attachments you can use. The most
    effective - the straight bar.)
    2 4 to 6
    Bent Over Barbell Rows 2 4 to 6
    Good Mornings 2 4 to 6
    Weighted Hyper-
    Extensions 2 4 to 6

    Friday (Chest and Abs)
    Exercise Sets Reps *
    Flat Barbell Bench Press 3 4 to 6
    Incline Dumbbell
    Bench Press
    (Incline should be
    about 25 to 30 degrees)
    3 4 to 6
    Weighted Dips 2 4 to 6Sana ay makatulong sa progress mo yan .
  • bnocbnoc Posts: 29
    thanks sir Maloy

    ayos to may mga nadagdag pang routine na hindi ko nagagawa.

    sir thanks for sharing your routine...siguro mga after 2 weeks mag post uli ako ng bagonbg picture.Thanks po ulimaachieve ko lang body like Lazar Angelov masaya na ako.hahahaha
  • MaloyMaloy Posts: 582
    Booommm . Ako sir, maachieve ko lang ang body ng mga masters dito , ok na ko ... anyway , goal mo yan (just playing around LOL) :)
    Goodluck po
  • bnocbnoc Posts: 29
    Thanks po sir Maloy
  • rreorarreora Posts: 178
    Kamusta naman ang gains sa ganitong program?
  • CoreCore Posts: 2,509
    rreora wrote:
    Kamusta naman ang gains sa ganitong program?

    Result of program is relative to an individual, so some may it's useless, no effect! Others may tell you the other way around. But as much as general population's genetic permits... it is effective program, but per immediate users, it has some downsides...
  • bnocbnoc Posts: 29
    rreora wrote:
    Kamusta naman ang gains sa ganitong program?

    Bale sir sa strength malaki yung gain lalo na 2 weeks pa lang yung program ko..sa muscles naman wala pa ako gaano mapansin kase mataba ako pero yung bawas ng timbang malaki na din.
  • genesisgenesis Posts: 11
    Gusto kong malaman kung mas mag ggain ako ng muscles sa program na yan, kasi sabi ng iba at nababasa ko sa google na kailangan daw iba iba ang programs kasi kung masanay katawan mo sa paulit ulit na ginagawa di ka na mag ggain ng malaki, kaya sana may update pag ok yung program para magamit ko din sa pag papalaki ng muscles. Salamat!
  • Emman1986Emman1986 Posts: 1,819
    before may nabasa ako dito, "kung hindi naman daw sira, bat aayusin o babaguhin"

    katawan lang naten makakapag sabi kung di na natama yung trainin na ginagawa naten, kahit pa 7years na naten ginagawa ung same program/routine na yun kung patuloy naman paglaki mo, why not ituloy diba? pero kung hindi malamang, may mali sa nutrition plan mo o baka puno ka sa training pero kulang ka sa kain ng tama :)
  • bnocbnoc Posts: 29
    sa ngayun kase talagang hindi ko masabi kung ano yung mangyayari sa body ko since 2 weeks pa lang yung program ko..

    kumpara kay sir Maloy hindi ako everyday sa gym every other day lang..so yung program na dapat e mga 45 minutes or 5o minutes lang nagiging 1 1/2 hour dahil 2 body parts per workout.

    since madami naman pwedeng routine na gawin namimili na lang ako kung ano yung sa tingin ko na pwede, para sa susunod iba naman uli.. so kung sa growth ng muscle wala pa talaga.

    3 months yung binigay kong time frame sa Max-OT na program plus diet. sana ok ang results.

    Supplements ko Muna yung Multivitamins and Psylium Fiber.
  • MaloyMaloy Posts: 582
    kung every other day , ganito sir ang sinusunod ko na program

    Monday - Back, Biceps, and Forearms

    Exercise Sets Reps *
    Cable Pull Downs 2 4 to 6
    Close Grip Pull Downs 2 4 to 6
    Bent Over Rows 2 4 to 6
    Alternate Dumbbell Curls 2 4 to 6
    Straight Bar Curls 2 4 to 6
    Barbell Wrist Curls 1 8 to 10
    Dumbbell Wrist Curls 1 8 to 10

    Wednesday - Chest, Shoulder, and Triceps

    Exercise Sets Reps
    Flat Barbell Bench Press 3 4 to 6
    Incline Dumbbell Press 2 4 to 6
    Weighted Dips 1 4 to 6
    Straight Bar Military Press 2 4 to 6
    Dumbbell Side Laterals 2 6 to 8
    Barbell Shrugs 1 4 to 6
    Lying Tricep Press 2 4 to 6
    Tricep Cable Press Downs 2 4 to 6


    Friday - Legs, Calves, and Abs

    Exercise Sets Reps *
    Squats 3 4 to 6
    45 Degree Leg Press 2 4 to 6
    Stiff Leg Dead Lift 2 6
    Standing Calf Raise 2 6 to 8
    45 Degree Calf Raises 1 6 to 8
    Weighted Cable Crunches 2 10 to 12
    Incline Crunches (weighted) 2 8 to 10
  • bnocbnoc Posts: 29
    ayun si Sir Maloy Additional info uli..thanks sir

    dagdag sa routine ko uli..thanks po

    hirap kase mag everyday hindi makakuha ng time
  • MaloyMaloy Posts: 582
    No problem . Max-OT pa din yan sir .
  • bnocbnoc Posts: 29
    Maloy wrote:
    kung every other day , ganito sir ang sinusunod ko na program

    Monday - Back, Biceps, and Forearms

    Exercise Sets Reps *
    Cable Pull Downs 2 4 to 6
    Close Grip Pull Downs 2 4 to 6
    Bent Over Rows 2 4 to 6
    Alternate Dumbbell Curls 2 4 to 6
    Straight Bar Curls 2 4 to 6
    Barbell Wrist Curls 1 8 to 10
    Dumbbell Wrist Curls 1 8 to 10

    Wednesday - Chest, Shoulder, and Triceps

    Exercise Sets Reps
    Flat Barbell Bench Press 3 4 to 6
    Incline Dumbbell Press 2 4 to 6
    Weighted Dips 1 4 to 6
    Straight Bar Military Press 2 4 to 6
    Dumbbell Side Laterals 2 6 to 8
    Barbell Shrugs 1 4 to 6
    Lying Tricep Press 2 4 to 6
    Tricep Cable Press Downs 2 4 to 6


    Friday - Legs, Calves, and Abs

    Exercise Sets Reps *
    Squats 3 4 to 6
    45 Degree Leg Press 2 4 to 6
    Stiff Leg Dead Lift 2 6
    Standing Calf Raise 2 6 to 8
    45 Degree Calf Raises 1 6 to 8
    Weighted Cable Crunches 2 10 to 12
    Incline Crunches (weighted) 2 8 to 10

    ok to sir hindi ganun kadami..since heavy naman
  • bnocbnoc Posts: 29
    kagagaling ko lang ng GYM ngayun..someone asked me bakit daw puro 6reps lang yung ginagawa ko..bakit daw hindi ako mag pa spot or magbaba ng weight para daw umabot ng 10-12reps..tapos sino daw ba nagbigay ng program ko.sabi ko na lang sa pinoy bodybuilding at Max-OT yung program ko..

    tapos hindi pa din nila na gets.LOL

    bale program ko kanina Back and shoulder..medyo ang problem ko kapag gabi hirap na ako matulopg after workout..
  • MaloyMaloy Posts: 582
    Masters of Unsolicited advice :)
  • monching11monching11 Posts: 7,273
    anong link ng max OT sinusundan mo?
  • bnocbnoc Posts: 29
    monching11 wrote:
    anong link ng max OT sinusundan mo?

    bale sir yung Max-OT for dummies.pero po nag adjust ako ng workout since bago lang po ako ginawa ko po 4 heavy sets lang po muna..
  • allen101allen101 Posts: 5,102
    Hindi mo masisi yung mga nasa gym (lalo kung bakal gym) kasi most of them hindi naman nag-iinternet at naka stick sa typical bodybuilding routine split.
  • MaloyMaloy Posts: 582
    Nasaktuhan mo sir Allen , yan nga ang program pati sa amin sa baliuag sa mga bakal gym

    OT :
    Googled Bakal Gym , went to Images and a familiar co PBB forumer appeared

    v4plhy.jpg
  • allen101allen101 Posts: 5,102
    Si core? LOL
Sign In or Register to comment.


© Vanilla Keystone Theme 2024