RayKrieg - Bony to Beastly

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  • rtravino29rtravino29 Posts: 1,549
    Nasa phase 3 pa lang ako ng program ko eh,siguro after a month and a half pa,

    Yung nutrition na nakasulat dun,pang mayaman brah,di natin keri yun hahaha! Pero puede ka rin namang humanap nang pamalit na affordable bro, magkano lang naman ba saging na saba at itlog diba?hehe!
  • MaloyMaloy Posts: 582
    rtravino29 wrote:
    Nasa phase 3 pa lang ako ng program ko eh,siguro after a month and a half pa,

    Yung nutrition na nakasulat dun,pang mayaman brah,di natin keri yun hahaha! Pero puede ka rin namang humanap nang pamalit na affordable bro, magkano lang naman ba saging na saba at itlog diba?hehe!

    Dun sa nutrition na yun, talong lang ang nakita ko na affordable :unhappy:
  • RayKriegRayKrieg Posts: 577
    [align=center]Phase 1, Week 1, Microcycle 1, Day 1
    Chest, Triceps and Calves
    Monday
    :bench:
    [/align]
    *bar weight not included.


    Bench Press
    70 x 15
    80 x 15
    90 x 12 (w spotter)
    80 x 12 rest-pause +3 reps

    Incline Bench Press
    50 x 15
    60 x 13
    60 x 14
    60 x 15 rest-pause +5 reps

    (3 sets lang dapat tong incline bp ngayon ko lang napansin na naka 4 sets ako :duh:)


    Incline DB Flyes
    20 x 12
    20 x 15
    20 x 15 rest-pause +5 reps


    Tricep Pressdown
    20 x 15
    30 x 12
    30 x 12 rest-pause +5 reps


    Skullcrushers (EZ Bar)
    20 x 15
    20 x 12
    20 x 15 rest pause +5 reps

    (Naninibago pa ako sa skullcrushers kaya light weight muna)

    Seated Overhead Tricep Extension
    15 x 15
    20 x 15
    20 x 15 rest pause +5 reps

    (Di ko na kaya yung one arm overhead extension. Kahit yung 10lbs db di na. Kaya eto nalang ipapalit ko imbes yung one arm)

    Standing Calf Raises
    160 x 25 (imba pump)
    160 x 25
    160 x 21 rest-pause +5 reps

    (pag ika 12-15th rep na, tumitigil muna ako ng 3-5 secs kasi grabe na. haha :arghh:)


    Seated Calf Raises
    20 x 25
    35 x 25
    50 x 21 rest-pause

    Done.

    Nanibago ako dito sa program. Di ako sanay sa mga high rep sets.
  • brunoxbrunox Posts: 31
    nice workout sir
  • Emman1986Emman1986 Posts: 1,819
    bro ray, alam ko pede ako mag back read pero pano ba yang siste ng WO na ya n ni Jim Sto? salamat
  • RayKriegRayKrieg Posts: 577
    brunox wrote:
    nice workout sir
    Hehe. Thanks. Nice yung workout program. Yung buhat ko hindi :)
    Emman1986 wrote:
    bro ray, alam ko pede ako mag back read pero pano ba yang siste ng WO na ya n ni Jim Sto? salamat

    Anong ibig sabihin mo bro?
  • Emman1986Emman1986 Posts: 1,819
    i mean volume ba or paano? salamat :)
  • RayKriegRayKrieg Posts: 577
    @Emman1986

    Basta yung workout nya bale ay 12 weeks nahahatii sa 3 phases. Each phase may 4 microcycle. 1 microcycle every week. Pagkatapos ng microcycle 4, balik ulit sa microcycle 1.

    Microcycle 1 : 12-15 reps *Except abs and calves*
    Microcycle 2: 9-11 reps *Except abs and calves*
    Microcycle 3: 6-8 reps *Except abs and calves*
    Microcycle 4: 3-5 reps *Except abs and calves*

    Nasagot ko na tanong mo? Di ko kasi masyado maintindihan hehe
  • rtravino29rtravino29 Posts: 1,549
    makikisali na rin ako, eto sya @ Emman1986


    2hhkoxc.jpg



    you can get more information about this workout here
  • popoycantonpopoycanton Posts: 216
    @ray
    Parang mabagal masyodo ang progression ng WO mo. Parang periodization ng mga intermediate/advance guys.
  • RayKriegRayKrieg Posts: 577
    popoycanton wrote:
    @ray
    Parang mabagal masyodo ang progression ng WO mo. Parang periodization ng mga intermediate/advance guys.

    Bakit sir?
  • popoycantonpopoycanton Posts: 216
    my bad @ray I thought your WO was adding weight on a monthly basis. When I made a quick read it was not the case.
  • Emman1986Emman1986 Posts: 1,819
    salamt bro ray at bro travino! getsing ko na ung training na yan :) ung split nya ganyan ung training ko ngayon eh
  • RayKriegRayKrieg Posts: 577
    [align=center]Phase 1, Week 1, Microcycle 1, Day 2
    Back, Biceps and Abs
    :bodybuilder:    [/align]

    Standing One Arm DB Row
    30 x 15
    35 x 15
    40 x 12
    40 x 15 rest pause +5

    Lat Pulldown
    80 x 15
    85 x 13
    90 x 15 rest pause +5

    Standing Pulldown
    50 x 12
    50 x 15
    55 x 12 rest pause +5

    Straight Arm Pulldown
    15 x 15
    20 x 15
    20 x 10 rest pause +2

    Barbell Curl
    40 x 15
    40 x 15
    50 x 12
    50 x 12 rest pause +5

    Incline Dumbbell Curl
    15 x 15
    15 x 15
    15 x 12 rest pause +5

    Zottman Preacher Curl
    10 x 12
    10 x 12
    10 x 8 rest pause 5

    Hip Thrust
    Bw x 20
    Bw x 20
    Bw x 19 rest pause +5

    Crunches
    BW x 30
    Bw x 30
    Bw x 24 rest pause +6

    Oblique Crunches
    Bw x 30
    Bw x 30
    Bw x 50 rest pause +15

    Done.

    I removed deadlift from my program because i'll be training my legs on Thursday. I might have a sore lower back and it will prevent me from performing squats properly.

    More or less 2 hours ako kanina nagbuhat. Napaparami kasi ang rest in between sets hehe.

    Ang hirap magtinda ng creatine sa gym. Binebenta ko kasi ng 10g for P30. Pag nag aapproach ako ng tao, tanong lang sila ng tanong at di naman bumibili :arghh: Hahaha. Isa palang ang customer ko at inutang pa :arghh: Hahaha. Kakilala ko naman kaya pinautang ko na muna. :))
  • RayKriegRayKrieg Posts: 577
    Di pa ako nakakabuhat since last Tuesday kasi natrangkaso ako. Badtrip! Simula palang ng program tapos napatumba na agad. Oh well. Baka bukas makabuhat na ako. Balik ulit ako sa simula ng shortcut to size sa lunes. :)
  • loisborro1loisborro1 Posts: 138
    keep it up!
  • RayKriegRayKrieg Posts: 577
    [align=center]Phase 1, Week 1, Microcycle 1, Day 1
    Chest, Triceps and Calves
    :Bench:    [/align]

    May 5, 2014, Monday

    Bench Press
    90 x 12
    90 x 11
    70 x 12
    70 x 12 rest pause +4

    Incline Bench Press
    50 x 12
    50 x12
    50 x 8 rest pause +4

    Incline DB Flyes
    20 x 12
    20 x 12
    20 x 14 rest pause +5

    Decline Bench Press
    40 x 15
    60 x 12
    60 x 12 reest pause + 6

    Tricep Pressdown
    30 x 12
    30 x 14
    30 x 12 rest pause +4

    Skullcrushers
    20 x 15
    25 x 12
    20 x 12 rest pause +4

    DB Overhead Extension
    20 x 15 x 2
    20 x 15 rest pause +8

    Standing Calf Raises
    130 x 25 x 3
    130 x 17 rest pause +9

    Seated Calf Raises
    35 x 12
    45 x 25 x 2
    45 x 24 rest pause +10

    Done.
  • RayKriegRayKrieg Posts: 577
    [align=center]Phase 1, Week 1, Microcycle 1, Day 2
    Back, Biceps and Abs
    :bodybuilder:    [/align]

    Standing One Arm Dumbbell Rows
    35's x 15
    40's x 12
    40's x 12
    40 's x 15 rest pause +5

    Lat Pulldown
    85 x 15
    90 x 12
    95 x 9 rest pause +4

    Standing Pulldown
    50 x 12
    60 x 12
    60 x 14 rest pause +3

    Straight Arm Pulldown
    20 x 12
    20 x 14
    20 x 9 rest pause +4

    Barbell Curl
    40 x 15
    40 x 12
    40 x 7 rest pause +5 (3rd set palang nag rest pause na kasi di na kaya)
    40 x 10 rest pause + 3

    Incline DB Curl
    15's x 15
    15's x 12
    15 x 10 rest pause +5

    DB Zottman Preacher Curl
    10's x 12
    15's x 7 rest pause +5 (rest pause kahit 2nd set kasi :sleepy: na
    15's x 7 drop set 10's +2 reps (Nag drop set na ako kasi di ko na maangat kahit nag rest pause ako haha )

    Hip Thrust
    3 sets of 20-30 reps

    Crunches
    3 sets 30-50 reps

    Oblique Crunches
    3 sets 20-44 reps

    Done.
  • OhsnapOhsnap Posts: 425
    Di ka sir nag DB press sa chest? Or naka split ka ng chest? Ecto rin ako mejo hirap ako magpalaki ng chest haha
  • RayKriegRayKrieg Posts: 577
    @Ohsnap Sa ngayon hindi muna kasi nagsisimula palang ako ng bagong program ko. Pero dati oo kaso incline db press lang kasi sumasakit ang right anterior delts ko pag heavy o high rep flat presses
  • OhsnapOhsnap Posts: 425
    Ganyan din ang naging problem ko nung una :) Nakalimutan ko lang yung term na sinabi saken. Pero yung sinabi saken na pwedeng culprit ay kulang sa warm-up or mali angle arms ng pag press. Nagkataon both yung problem ko haha. Mejo ok yung Flat BP ko pero pag inclined na iba na usapan. Ang laki ng weight difference. :(
  • RayKriegRayKrieg Posts: 577
    @Ohsnap Okay naman ang warm up ko (rc warmup plus 2 warm up sets) Yung angle ng press ko ayos naman kasi di naman flared out elbows ko. Pero di ko nakikita ko sarili ko mag bench press kaya di ko alam kung tama talaga. hehe. Wala kasi akong matanungan sa gym namin kasi yung mga malalaki tao sa gym namin ang pag bench press nila, di naman full range of motion. Basta lang mababa ng ilang pulgada yun na yun sakanila hehe
  • RayKriegRayKrieg Posts: 577
    [align=center]Phase 1, Week 1, Microcycle 1, Day 3
    Rest    [/align]

    [align=center]
    Phase 1, Week 1, Microcycle 1, Day 4
    Legs and Abs
    :squat:    [/align]

    Squat
    90 x 12 x 3
    90 x 12 rest pause +3

    Vertical Leg Press
    170 x 15
    200 x 13
    200 x 13 rp +3

    Leg Extension ([size=xx-small]sira yung spring ng leg extension kaya di masyado nakadagdag ng bigat. May gumagamit kasi ng ibang bench na may pang leg extension kaya nagtiyaga na muna. [/size])
    60 x 15
    70 x 12
    80 x 12 rp +4

    Lying Leg Cur[size=xx-small]l (nabakante rin ang bench sa wakas)[/size]
    40 x 15
    50 x 15
    50 x 11 rp +3

    Hip Thrust
    [size=xx-small](di ko na nabilang)[/size]

    Crunches [size=xx-small](20 reps lang per set kasi utot ako utot kanina =( lol)[/size]
    Bw x 20 x 2
    Bw x 22 rp +5

    Plank
    Bw x 1 minute
    Bw x 1 minute
    Bw x 1 minute rp +7 secs

    Pull ups[size=xx-small] (extra exercise)[/size]
    Bw x 2 reps x 3 sets (hanggang 1-2 reps lang kaya ko dito haha)

    Done.
  • RayKriegRayKrieg Posts: 577
    [align=center]Phase 1, Week 1, Microcycle 1, Day 4
    Shoulders, Chest, Traps and Calves
    :clean:    [/align]

    DB Shoulder Press
    30's x 8 rp 4 [size=x-small](Nagkamali ang tantsya ko sa bigat kaya nag rest pause nalang ako)[/size]
    20's x 15
    20's x 15
    20's x 15 rp -> 30's x 4 reps

    Incline Bench Press
    50 x 15
    50 x 15
    60 x 13 rp +4

    Incline DB Press
    30's x 12
    30's x 12
    30's x 10 rp +0 :duh:

    DB Side Raises
    10's x 15
    10's x 15
    20's x 10 rp +5

    DB Front Raises
    15's x 15
    15's x 15
    20's x 12 rp +4

    DB Bent Over Side Raises
    15's x 12
    15's x 12
    15's x 10 rp +3

    DB Shrugs
    35's x 20
    40's x 12
    40's x 12
    40's x 11 rp +5

    Seated Calf Raises
    44 x 25
    54 x 20
    54 x 20
    54 x 20 rp +7

    Leg Press Calf Raises
    100 x 25
    140 x 20
    140 x 25
    140 x 29 rp +14

    Done.
  • RayKriegRayKrieg Posts: 577
    Day 6 & 7: Rest

    [align=center]Phase 1, Week 2, Microcycle 2, Day 8
    Chest, Triceps, and Calves
    :bench:    [/align]

    Bench Press
    90 x 11
    100 x 10
    100 x 8.5 :arghh:
    90 x 9 rp +4

    Incline Bench Press
    70 x 9
    70 x 7 :duh:
    60 x 11 rp +4

    Incline Flyes
    25's x 11
    25's x 11
    25's x 11 rp +5

    Decline DB Press
    30's x 11
    30's x 11
    30's x 7 rp +4

    Tricep Pressdown
    40 x 9
    30 x 11
    35 x 5 rp +9

    Skullcrushers
    30 x 11
    30 x 11
    30 x 8 rp +4

    Overhead DB Extension
    25's x 11
    25's x 11
    30's x 9 rp +4

    Standing Calf Raises
    180 x 20
    180 x 20
    200 x 15 rp +5

    Seated Calf Raises
    55 x 20
    65x 20
    65 x 15 rp +5

    Done.
  • RayKriegRayKrieg Posts: 577
    [align=center]Phase 1, Week 2, Microcycle 2, Day 9
    Back, Biceps, and Abs
    :bodybuilder:    [/align]

    DB Bent Over Row
    50's x 11
    50's x 11
    50's x 11
    65's x 9 rp +2

    Wide Grip Pulldown
    100 x 11
    100 x 11
    110 x 10 rp +4

    Standing Pulldown
    65 x 11
    75 x 11
    85 x 8 rp +4

    Straight Arm Pulldown
    30 x 11
    30 x 11
    30 x 6 rp +3

    Barbell Curl
    50 x 11
    50 x 9
    50 x 9
    50 x 9 rp +4

    Incline DB Curl
    20's x 11
    20's x 11
    20's x 11 rp +9

    Dumbbell Preacher Curl
    20's x 9
    20's x 9
    20's x 8 rp +3

    Hanging Leg Raises
    BW x 12
    BW x 8
    BW x 1 rp +3

    Weighted Crunch
    Bw +10lbs x 19
    Bw +20lbs x 19
    Bw +35lbs x 19 rp +9

    DB Side Bend
    40's x 20
    50's x 20
    60's x ?? rp +?? (forgot to list 'em)


    Done.
  • RayKriegRayKrieg Posts: 577
    Day 10 - Rest

    [align=center]Phase 1, Week 2, Microcycle 2, Day 11
    Legs and Abs
    :squat:    [/align]

    Squat
    100 x 11
    100 x 11
    100 x 11
    110 x 10 rp +5

    Leg Press
    200 x 11
    220 x 11
    250 x 10 rp +1

    Leg Extension
    75 x 11
    95 x 11
    100 x 9 rp +2

    Leg Curl
    60 x 11
    70 x 11
    80 x 7 rp +2

    Hanging Leg Raise
    BW x 2
    Bw x 2
    Bw x 2 rp +1 :arghh:

    Weighted Crunch
    Bw + 35lbs x 19
    Bw +50lbs x 19
    Bw +50lbs x 16 rp +6 (??)

    Side Plank
    Bw x less than 30 secs
    Bw x 40 secs
    Bw x 40 secs rp +11 secs

    Done.
  • loisborro1loisborro1 Posts: 138
    may progress na sa avatar mo recent lang ba to? :sport:
  • RayKriegRayKrieg Posts: 577
    @loisborro1 yes brah. Kanina lang.
  • loisborro1loisborro1 Posts: 138
    i can see gains already brah keep grindin shreddin all day erday
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