Toxic week , busy sa management ng paparating na ISO audit week (business standardization), too much to do and less time to do all the tasks, 3 days lang nakaschedule for training .
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
Toxic week , busy sa management ng paparating na ISO audit week (business standardization), too much to do and less time to do all the tasks, 3 days lang nakaschedule for training .
yung nagagamit ko ensayo , ok sakin un mukhang matibay talaga. yung isa na alam ko try mo add sa Facebook to Xtremegymequipment Trading - Fabricator
di pa ko familiar sa prices nyan. ask mo nlng jan sa xtreme, tingin ko naman mas mura yan kesa sa ensayo na equip. nagdedeliver din sila. ask mo na din ung price ng upuan niyan. mas ok yung pwede maging decline/incline at pang BP at MP.
^ haha , oo sir, alam na alam kung ano ang mabenta pagdating sa mga nag gygym .
Wala kasama na bar and plates , di din tumatanggap ng credit card payment , pero bibisitahin ko , san jose delmonte nga lang... made to order daw
mahal pala talaga. di competitive dun sa price ng 2 equips na pinost mo hehe. pero nakakita na kasi ako ng similar sa pinost mo at nakagamit narin. maninipis yung bakal saka ung di ko rin trip yung plates na kasama. baka masayangan ka sa pera mo.
dito kasi sa pinaggyman ko power cage sa kanila. sarap gamitin kasi nandun na halos lahat at matibay talaga. saka pwede kang mag heavy kasi may mga safety bar. maski wala ka spotter ayus lang. mukhang mpapagastos ka lang ata talaga kung yan bibilhin mo
No offense meant here, Piana knew what his talking about, but the bottom line here is drugs. Di kakayanin ng natty ang program nitong mga to. If you have resources like him you might, unimaginably high end ang maintenance nitong mga taong to. Kung di naman competitive BB ang hanap natin like you are aiming for a pro card sa IFBB, Let's just not make it so complicated. Motivation will come from inside you sarilli mo, mga picture mo nong payat ka, mataba ka and you'd like to change that.....sa'kin lang ha!
By the way i'd seen this guy(Piana) in person sa LA really huge w/ this old guy Ric Drasin wrestler dati at BB'er kasabay nila Arnold.
Yup, may vid naman siya na mas ok ang lower reps sa natty pero hindi naman yata to the point na 4-6 reps lang lahat specially bicep culrs.
Plus di naman mismong program nila, kahit pa enhanced siyempre hindi pa din recommended ang program nila para satin. My point is the rep range.
In my opinion and experience, arms respond more in higher rep range.
Sorry Maloy ot lang..well anyway very humble din in person to si Piana, Talagang hahanga ka sa frame niya, I love his work ethics too.. puedeng puede sumali sa masters olympia. Kaya lang mas gusto niyang mag train nalang at negosyo.
I am just after a healthy conversation
My points, are not against you Sir @Allen, just to set your expectation . I do know, that you are here to assist and I appreciate that:)
1. Contradictory to what Rich stated, it's a nonono for me to try and impress anyone by lifting heavy ... Why ? Ako lang kasi 90% of the time mag isa sa gym namin sa office and also , solo ako pag nagbubuhat sa bahay , except sa isang araw minsan every 2 weeks na nagbabakal gym ako hehehe . Sensya na sa pagkadefensive ng response .
2. After bulking , definitely magsstay na ko sa higher reps and lower weights na bnubuhat . And malapit na yun I know time will come na I would have much time to train like how these guys does.
Sorry Maloy ot lang..well anyway very humble din in person to si Piana, Talagang hahanga ka sa frame niya, I love his work ethics too.. puedeng puede sumali sa masters olympia. Kaya lang mas gusto niyang mag train nalang at negosyo.
I too is a fan. Hindi ko lang masyadong nagustuhan yung pabawi bawi sya ng sinsabi like nung nag eendorse sya ng Mutant products, all praise sya sa products then ngayon isinisigaw nya sa mundo na real food ang kailangan, although naiintindihan ko naman , it's his job to promote the product since endorser sya.
Sana pag nakapiunta ka ulit ng LA , makapagpadala ako ng Tshirt para mapirmahan ni rich :lol
ok lang, exchanges lang ng views walang mali satin. kung ganito ang conversation maganda walang heated arguments, this is what a forum should be...pre-pareho tayong pinoy at edukado.
Hehehe...na tiyempuhan ko lang sila sa gold's LA...My son wants us to watch Olympia 2014 sa Vegas sana matuloy. Don siguradong maraming hardcore..
ok lang, exchanges lang ng views walang mali satin. kung ganito ang conversation maganda walang heated arguments, this is what a forum should be...pre-pareho tayong pinoy at edukado.
Yup, may vid naman siya na mas ok ang lower reps sa natty pero hindi naman yata to the point na 4-6 reps lang lahat specially bicep culrs.
Plus di naman mismong program nila, kahit pa enhanced siyempre hindi pa din recommended ang program nila para satin. My point is the rep range.
In my opinion and experience, arms respond more in higher rep range.
Well that's just me sharing..
agree ako,mas epektibo din sakin ang higher reps sa arms. pero para din sakin kailangan ko din mag heavy at low reps minsan sa arms like 4-6 , pag lagi nalang ako high reps,di nako nakaka alis sa weight n yun.
sir @pacoy1002 , ano work mo dyan sir ? or nagbabakasyon ka lang . Respect on what you have said, that pretty much is an encouragement for all forumers to post knowing that there are still educated members of this pBB forums na instead ibabash yung mga nagpopost , still knows how to do express their opinions in a straight and gentle manner
sir @DalmasVektaz ... baka lang mamisinterpret ng iba, ang Max-Ot program, it also includes warm up sets of higher reps .
And also, backreading my journal, same din tayo , may mga weeks ako ng high reps
Comments
cheers
Enough na tong statement na to to prove na hindi ganun kaganda yung BPs na pnakita ko ... Pnagpalit mo kasi sa whey sir.
Toxic week , busy sa management ng paparating na ISO audit week (business standardization), too much to do and less time to do all the tasks, 3 days lang nakaschedule for training .
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
Current Weight : 185 lbs
*Press.
di pa ko familiar sa prices nyan. ask mo nlng jan sa xtreme, tingin ko naman mas mura yan kesa sa ensayo na equip. nagdedeliver din sila. ask mo na din ung price ng upuan niyan. mas ok yung pwede maging decline/incline at pang BP at MP.
https://www.facebook.com/extreme.gym.equipment?fref=ts
nakakainspire bumuhat at mag flex :sport::flex:
hehehehe binisita mo din pala sir.
Sir dregg, checking for the price. thanks a lot.
Power Cage - 19k - 21 k
Adjustable bench (incline , decline , bp) 7k
amf. amahal pala!
Wala kasama na bar and plates , di din tumatanggap ng credit card payment , pero bibisitahin ko , san jose delmonte nga lang... made to order daw
dito kasi sa pinaggyman ko power cage sa kanila. sarap gamitin kasi nandun na halos lahat at matibay talaga. saka pwede kang mag heavy kasi may mga safety bar. maski wala ka spotter ayus lang. mukhang mpapagastos ka lang ata talaga kung yan bibilhin mo
Mukhang makakamura ako sir sa ganyan kung ipapakopya ko sa nagwewelding yung equipment .
Hanap hanap pa din
Fabricate na nga lang hehe
Day 3 - Wednesday - Back and Biceps
Exercise Sets Reps *
Pull Ups - made sure I performed 50 reps
Barbell Rows 1 4 to 6
Pull Downs (in front) 1 4 to 6
Low Pulley Row(V-Bar) 1 4 to 6
Low Pulley Row (medium grip straight bar) 1 4 to 6
Alternating Dumbbell Curls 1 4 to 6
Barbell Curls 1 4 to 6
By the way i'd seen this guy(Piana) in person sa LA really huge w/ this old guy Ric Drasin wrestler dati at BB'er kasabay nila Arnold.
Plus di naman mismong program nila, kahit pa enhanced siyempre hindi pa din recommended ang program nila para satin. My point is the rep range.
In my opinion and experience, arms respond more in higher rep range.
Well that's just me sharing..
My points, are not against you Sir @Allen, just to set your expectation . I do know, that you are here to assist and I appreciate that:)
1. Contradictory to what Rich stated, it's a nonono for me to try and impress anyone by lifting heavy ... Why ? Ako lang kasi 90% of the time mag isa sa gym namin sa office and also , solo ako pag nagbubuhat sa bahay , except sa isang araw minsan every 2 weeks na nagbabakal gym ako hehehe . Sensya na sa pagkadefensive ng response .
2. After bulking , definitely magsstay na ko sa higher reps and lower weights na bnubuhat . And malapit na yun
I too is a fan. Hindi ko lang masyadong nagustuhan yung pabawi bawi sya ng sinsabi like nung nag eendorse sya ng Mutant products, all praise sya sa products then ngayon isinisigaw nya sa mundo na real food ang kailangan, although naiintindihan ko naman , it's his job to promote the product since endorser sya.
Sana pag nakapiunta ka ulit ng LA , makapagpadala ako ng Tshirt para mapirmahan ni rich :lol
Hehehe...na tiyempuhan ko lang sila sa gold's LA...My son wants us to watch Olympia 2014 sa Vegas sana matuloy. Don siguradong maraming hardcore..
respect! ^
agree ako,mas epektibo din sakin ang higher reps sa arms. pero para din sakin kailangan ko din mag heavy at low reps minsan sa arms like 4-6 , pag lagi nalang ako high reps,di nako nakaka alis sa weight n yun.
sir @DalmasVektaz ... baka lang mamisinterpret ng iba, ang Max-Ot program, it also includes warm up sets of higher reps .
And also, backreading my journal, same din tayo , may mga weeks ako ng high reps