Mga Brah . Balak ko po kasi palitan yung program ko nag HevyWeights low reps sa ganitong program Ano po masasabi nyo ? . any advice and suggestions will be greatly appreciated :sport:
Monday-Chest- triceps
FlatBenchpress-3sets of 8-10reps
FlatBenchpress(Powersets)- 2sets of 3-5reps
Dips-3sets of 8-10reps
Incline Dumbbell Benchpress-3sets of 10-12reps
Incline Dumbbell press(Inner Chest)- 3sets of 10-12 reps
Incline DumbbellFlys-3sets of 10-12 reps
Skullcrushers-4sets of 12-15reps
Tricep Cable PushDown-3sets of 12-15reps
Tricep Cable PushDown(Rope)-3sets of 10-12reps
Tuesday-Legs-Calf
BackSquat -3sets of 10-12reps
BackSquat(Powersets)-2sets of 3-5reps
BarbellLunges-3sets of 8-10reps
Legpress-3sets of 12-15reps
LegExtensions-3sets of 12-15reps
LegCurls-3sets of 12-15reps
CalfRaise-3sets of 15reps
Calfpress on Legpress Machine-5sets of 15reps
Thursday-Back-Biceps
Latpulldowns-3sets of 15reps
SeatedCablerow-3sets of 15reps
DeadLift-3sets of 6-8reps
BarbellRow-3sets of 10reps
BarbellRow(Powersets)-2sets of 3-5reps
Chinups-3sets of 8-10reps
BarbellCurl-3sets of 10-12reps
Dumbell Alternating Hammer Curl-3sets of 10-12reps
Dumbbell Concentration Curl-3sets of 15reps
Saturday-Shoulder-Traps
Militarypress-3sets of 10-12reps
Arnold’s-3sets of 10-12reps
Side Raise-3sets of 10reps
Frontraise-3sets of 10reps
Upright row-3sets of 10-12reps
DumbellShrugs-5sets of 15reps
MachineShrugs-3sets of10reps
Wednesday , Friday Rest
Sunday-Rest or Arms
brad, ok naman yang naisip mo na heavy poundages , low reps pero bakit hinde ganito na lang;
heavy poundages, high reps?
not a henyo here, pero sa tingin ko at kokonting experiensa na rin mas lalaki ka dito sa ganitong training routine.. at sa pag kakaalala ko nasabi na rin sayo yan ni sir BD dati na mas lalaki ka sa ganung way
brad, ok naman yang naisip mo na heavy poundages , low reps pero bakit hinde ganito na lang;
heavy poundages, high reps?
not a henyo here, pero sa tingin ko at kokonting experiensa na rin mas lalaki ka dito sa ganitong training routine.. at sa pag kakaalala ko nasabi na rin sayo yan ni sir BD dati na mas lalaki ka sa ganung way
Opo sir . Ganon na po yung ginagawa ko ngayon . Heavy poundages, high reps .... Opo sir . Sinabi nga po sakin ni sir BD yun . Thankyou po sa pag sagot sir :sport:Nov. 11, 2014 Friday
----Legs and Calf----
(Bar Weight Not Included)
BackSquat-90lbs x15 (WU)
150lbs x12
150lbs x10
150lbs x10
190lbs x4
190lbs x4
Legpress-320lbs x15 (WU)
360lbs x10
360lbs x10
360lbs x12
Leg Extension-80lbs x12
80lbs x12
80lbs x12
LegCurl-75lbs x10
50lbs x10
50lbs x10
Calfpress on legpress machine-260lbs x16 (w/ 3sec pause)
260lbs x16 (w/ 3sec pause)
260lbs x16 (w/ 3sec pause)
260lbs x16 (w/ 3sec pause)
Nov. 14, 2014 Friday
----Shoulder Traps----
Stretching And Abworkout - 15mins.
Militarypress-30lbs x20 (Warmup)
50lbs x12
50lbs x10
60lbs x6
60lbs x6
70lbs x8 (Push-press)
Dumbbell Lateral Raise (Slow tempo)-15lbs x12 Each arm
15lbs x12 Each arm
15lbs x12 Each arm
Dumbbell Front Raise-20lbs x12 Each arm
20lbs x12 Each arm
20lbs x12 Each arm
Plat raise-20lbs x15
30lbs x15
30lbs x15
30lbs x15
Machine shrugs(3sec pause pag taas) -130lbs x15
130lbs x15
100lbs x15
Dumbbell Shrugs(Drop-set)-35lbs Each arm x10
30lbs Each arm x10
25lbs Each arm x10
End .
Sobrang masakit padin lower back ko Sad . Kahit sa pag pulot palang ng plates/dumbbels hirap na'ko . pero tinuloy ko nalang workout ko kahit hindi ko natapos/naayos yung ibang sets
Ilang araw na masakit? san mo nakuha?
spasm maybe?
Mga Brah Smile . Balak ko po kasi palitan yung program ko nag HevyWeights low reps sa ganitong program Smile Ano po masasabi nyo Smile ? . any advice and suggestions will be greatly appreciated Smile sport
Monday-Chest- triceps
FlatBenchpress-3sets of 8-10reps
FlatBenchpress(Powersets)- 2sets of 3-5reps
Dips-3sets of 8-10reps
Incline Dumbbell Benchpress-3sets of 10-12reps
Incline Dumbbell press(Inner Chest)- 3sets of 10-12 reps
Incline DumbbellFlys-3sets of 10-12 reps
Skullcrushers-4sets of 12-15reps
Tricep Cable PushDown-3sets of 12-15reps
Tricep Cable PushDown(Rope)-3sets of 10-12reps
Tuesday-Legs-Calf
BackSquat -3sets of 10-12reps
BackSquat(Powersets)-2sets of 3-5reps
BarbellLunges-3sets of 8-10reps
Legpress-3sets of 12-15reps
LegExtensions-3sets of 12-15reps
LegCurls-3sets of 12-15reps
CalfRaise-3sets of 15reps
Calfpress on Legpress Machine-5sets of 15reps
Thursday-Back-Biceps
Latpulldowns-3sets of 15reps
SeatedCablerow-3sets of 15reps
DeadLift-3sets of 6-8reps
BarbellRow-3sets of 10reps
BarbellRow(Powersets)-2sets of 3-5reps
Chinups-3sets of 8-10reps
BarbellCurl-3sets of 10-12reps
Dumbell Alternating Hammer Curl-3sets of 10-12reps
Dumbbell Concentration Curl-3sets of 15reps
Saturday-Shoulder-Traps
Militarypress-3sets of 10-12reps
Arnold’s-3sets of 10-12reps
Side Raise-3sets of 10reps
Frontraise-3sets of 10reps
Upright row-3sets of 10-12reps
DumbellShrugs-5sets of 15reps
MachineShrugs-3sets of10reps
Wednesday , Friday Rest
Sunday-Rest or Arms Smile
1 quick question
what's your goal again? are you training for strength? or are you training for hypertrophy ?
IMO > too much volume, ginawa ko din to dati, ( PHAT by layne norton ) . I gained some descent gains din, but at the end of the day, sobrang taxing sa katawan since 2 days lang pahinga as well as since sa call center ako, wala ring masyadong tulog. ( 4 - 6 hours normal tulog ko ) and dumating yung point na sobrang drain ako.
My 2 cents > you can try it out for at least 2 - 3 months, check mo lang if this is for you since I think you have all the time in the world. Also, since may Idea ka na rin how nutrition / rest plays a vital role in your gains, I think this will work for you naman.
Sobrang masakit padin lower back ko Sad . Kahit sa pag pulot palang ng plates/dumbbels hirap na'ko . pero tinuloy ko nalang workout ko kahit hindi ko natapos/naayos yung ibang sets
Ilang araw na masakit? san mo nakuha?
spasm maybe?
Mga Brah Smile . Balak ko po kasi palitan yung program ko nag HevyWeights low reps sa ganitong program Smile Ano po masasabi nyo Smile ? . any advice and suggestions will be greatly appreciated Smile sport
Monday-Chest- triceps
FlatBenchpress-3sets of 8-10reps
FlatBenchpress(Powersets)- 2sets of 3-5reps
Dips-3sets of 8-10reps
Incline Dumbbell Benchpress-3sets of 10-12reps
Incline Dumbbell press(Inner Chest)- 3sets of 10-12 reps
Incline DumbbellFlys-3sets of 10-12 reps
Skullcrushers-4sets of 12-15reps
Tricep Cable PushDown-3sets of 12-15reps
Tricep Cable PushDown(Rope)-3sets of 10-12reps
Tuesday-Legs-Calf
BackSquat -3sets of 10-12reps
BackSquat(Powersets)-2sets of 3-5reps
BarbellLunges-3sets of 8-10reps
Legpress-3sets of 12-15reps
LegExtensions-3sets of 12-15reps
LegCurls-3sets of 12-15reps
CalfRaise-3sets of 15reps
Calfpress on Legpress Machine-5sets of 15reps
Thursday-Back-Biceps
Latpulldowns-3sets of 15reps
SeatedCablerow-3sets of 15reps
DeadLift-3sets of 6-8reps
BarbellRow-3sets of 10reps
BarbellRow(Powersets)-2sets of 3-5reps
Chinups-3sets of 8-10reps
BarbellCurl-3sets of 10-12reps
Dumbell Alternating Hammer Curl-3sets of 10-12reps
Dumbbell Concentration Curl-3sets of 15reps
Saturday-Shoulder-Traps
Militarypress-3sets of 10-12reps
Arnold’s-3sets of 10-12reps
Side Raise-3sets of 10reps
Frontraise-3sets of 10reps
Upright row-3sets of 10-12reps
DumbellShrugs-5sets of 15reps
MachineShrugs-3sets of10reps
Wednesday , Friday Rest
Sunday-Rest or Arms Smile
1 quick question
what's your goal again? are you training for strength? or are you training for hypertrophy ?
IMO > too much volume, ginawa ko din to dati, ( PHAT by layne norton ) . I gained some descent gains din, but at the end of the day, sobrang taxing sa katawan since 2 days lang pahinga as well as since sa call center ako, wala ring masyadong tulog. ( 4 - 6 hours normal tulog ko ) and dumating yung point na sobrang drain ako.
My 2 cents > you can try it out for at least 2 - 3 months, check mo lang if this is for you since I think you have all the time in the world. Also, since may Idea ka na rin how nutrition / rest plays a vital role in your gains, I think this will work for you naman.
Almost 1week na Brah . Hindi ko po alam kung saan galing, siguro kasi nag training ulit ako 1 beses ng taekwondo para sa warmup bago mag buhat . tapos may sumasakit din sa may right oblique ko kapag nag bebend ako sidewards,pero hindi mismong sa oblique, parang sa loob .
Try ko po muna ngayon mag hypertrophy Brah . Tapos mga bandang january,balik ako sa strength program habang nag cu-cut .
Thanks for answering my questions Brah :sport:Nov. 21, 2014 Friday
Back & Arms
LatPulldowns-110lbs x15
110lbs x15
110lbs x15
110lbs x10 (Drop-set- 90lbs x10 , 70lbs x10)
LatpullDowns(UnderHand grip) - 90lbs x12
90lbs x12
90lbs x12
BarbellCurls ss w/SkullCrushers and closegrip benchpress-
45lbs x15 / 30lbs x15 / 30lbs x10
50lbs x12 / 35lbs x12 / 35lbs x10
35lbs x15 / 35lbs x12 / 35lbs x10
Alternating HammerCurls-30's x12 Eacharm
30's x12 Eacharm
30's x12 Eacharm
ConcentrationCurl(No rest Each set) -15lbs x12 Eacharm
15lbs x12 Eacharm
15lbs x12 Eacharm
Alternating DumbbellCurls-20's x12 Each arm
20's x12 Each arm
20's x12Each arm
Tricep CablePushdowns-80lbs x16
80lbs x16
80lbs x12
DumbbellPreacher Curl-10lbs x12 EachArm
10lbs x12 Each Arm
Nov. 24, 2014 Monday
Chest and Triceps
*Sarado yung pinag gy-gyman ko, buti nalang naka kita ako ng gym malapit dun (Kanto gym) , Nag dumbbells nalang ako kasi ang hirap mag benchpress dun sa Benchpress nila, ang ang hirap mag rack/re-rack kasi masyado magka lapit yung dalawang stand kung saan ipapatong yung bar, baka maipit pa kamay ko :banghead: *
InclineDumbbell press-35's x12
35's x12
35's x8
30's x10
30's x10
Dips-Bw x10
Bw x8
Bw x8
Flat DumbbellPress-40's x12
40's x10
35's x10
35'x8
MachineFlys(Nahalata ko scolio ko dito =( . Hindi pantay yung buto ko sa may taas ng chest) - 3sets of 12reps
InclineDumbbellFlys-20's x12
20's x12
15's x12
TricepCablePushdown-3sets of 15reps
TricepCablePushdown(Rope)-2sets of 15reps
Tricep Dumbbell Kick back-3sets of 15reps each arm
End... (May lower back pain padin ako, sana makapag squat na bukas =( )
Dec. 3, 2014 Wednesday
Legs and Calves
*Di padin makapag squat . Pero nabawasan na yung sakit sa lower back ko*
Legpress-340lbs x 15 (Warm-up)
390lbs x15 ( 3sets of 15reps . 30sec. Rest each set)
410lbs x15 (2sets of 15reps . 40sec. Rest each set)
440lbs x15 (3sets of 15reps . 50sec Rest each set)
LegExtension-70lbs x15
70lbs x12
70lbs x10
Calfpress on legpress machine-360lbs xAMRAP (up to 100reps . 10sec. rest each set)
300lbs xAMRAP (up to 100reps . 10sec. rest between set)
End . :sport:
Di kaya masakit likod mo dahil sa leg press? Tagal ko na hindi nagleleg press, first of all kasi wala akong leg press machine, at second sumasakit talaga lower back ko sa leg press haha
Comments
Workout B
BackSquats-60lbs x15
160lbs x10
165lbs x8
180lbs x6 (w/Spot) Nagkamali ako sa squat :arghh: . Akala ko 170,175 na yung iniisquat ko nung 1st and 2nd set :arghh:
Legpress-240lbs x15
270lbs x12
300lbs x10
Pullups(Negatives) ss w/Latpulldowns-Bw x10 / 140lbs x15
Bw x10 /140lbs x15 (Biglang sumakit batok ko pagka tapos ko mag lat puldowns dito sa 2nd set?? . Bakit kaya???)
Bw x10 /140lbs x8
DeadLift-100lbs x8
160lbs x1
220lbs x10
230lbs x8
230lbs x8
BarbellRows-100lbs x10
140lbs x10
150lbs x8
160lbs x6
BarbellCurls-30lbs x15
60lbs x10
65lbs x10
65lbs x8
35lbs x15 (SlowMotion)
40lbs x12 (SlowMotion)
45lbs x10(SlowMotion)
End..
---Workout A---
FlatBenchpress(Barweight not included)-95lbs x10
105lbs x8
110lbs x6
InclineBenchpress(Machine)-105lbs x10 (w/spot)
115lbs x7(w/spot)
120lbs x5(w/spot)
Militarypress-40lbs x10
50lbs x10
60lbs x10 (w/hop)
65lbs x 10 (w/hop)
40lbs x6
Dips-Bw x6
Bw x6
Bw x6
SkullCrushers-35lbs x10
30lbs x12
25lbs x15
30lbs x8
35lbs x5
Shrugs-130lbs x15
130lbs x15
130lbs x15
90lbs x10
End... HappyHalloween Brahs :sport:Recent Pic
----Workout B----
BackSquats(Ass to the grass)-170lbs x10
175lbs x8
180lbs x6
Legpress-250lbs x15
280lbs x12
310lbs x1010 /140lbs x12
Pullups(Negatives) ss w/Latpulldowns-Bw x10 /140lbs x10
Bw x10 /140lbs x10
Bw x10 /140lbs x10
DeadLift-90lbs x8
230lbs x10
240lbs x6
240lbs x6
BarbellRow-90lbs x10
150lbs x10
160lbs x8
170lbs x6
ConcentrationDumbbellCurl-20lbs x15/arm
20lbs x15/arm
20lbs x15/arm
End .
----Workout A----
(Bar weight not included)
FlatBenchpress -60lbs x10
100lbs x10
110lbs x8
115lbs x6
InclineBenchpress(Machine)-100lbs x10
110lbs x8
115lbs x6
Militarypress-40lbs x10
50lbs x10
60lbs x8
65lbs x10 (w/hop)
Arnoldpress ss w/Side raise and frontraise-25lbs/arm x8 , 15lbs/arm x12 , 5
25lbs/arm x6 , 15lbs/arm x12 , 5
25lbs/arm x8 , 15lbs/arm x12 , 5
Dips-Bw x5
SkullCrushers-40lbs x10
35lbs x8
30lbs x8
25lbs x8
TricepCablePushDown(Rope)-70lbs x15 ss w/ 40lbs x12
70lbs x15 ss w/ 40lbs x12
70lbs x15 ss w/ 40lbs x12
End.
You mean 'jerk'?
Nov. 8, 2014 Saturday
----Workout B----
Squat(AssToTheGrass)-Bw x20
90lbs x8
175lb x10
180lbs x8
185lbs x6
Legpress-260lbs x15
290lbs x12
320lbs x10
Pullups(Negatives) ss w/Latpulldowns-Bw x10 / 150lbs x10
Bw x10 / 150lbs x10
Bw x10 / 150lbs x10
DeadLift-100lbs x8
230lbs x10
240lbs x8
240lbs x8
BarbellRow-150lbs x10
160lbs x8
170lbs x6
HammerCurls ss w/DumbbelConcentrationCurls-(Per Arm)
30lbs x10 / 20lbs x8
30lbs x10 / 20lbs x8
30lbs x10 / 20lbs x8
End ..
Mga idol Pa check naman po ng form ko sa squat
Thankyou po
Monday-Chest- triceps
FlatBenchpress-3sets of 8-10reps
FlatBenchpress(Powersets)- 2sets of 3-5reps
Dips-3sets of 8-10reps
Incline Dumbbell Benchpress-3sets of 10-12reps
Incline Dumbbell press(Inner Chest)- 3sets of 10-12 reps
Incline DumbbellFlys-3sets of 10-12 reps
Skullcrushers-4sets of 12-15reps
Tricep Cable PushDown-3sets of 12-15reps
Tricep Cable PushDown(Rope)-3sets of 10-12reps
Tuesday-Legs-Calf
BackSquat -3sets of 10-12reps
BackSquat(Powersets)-2sets of 3-5reps
BarbellLunges-3sets of 8-10reps
Legpress-3sets of 12-15reps
LegExtensions-3sets of 12-15reps
LegCurls-3sets of 12-15reps
CalfRaise-3sets of 15reps
Calfpress on Legpress Machine-5sets of 15reps
Thursday-Back-Biceps
Latpulldowns-3sets of 15reps
SeatedCablerow-3sets of 15reps
DeadLift-3sets of 6-8reps
BarbellRow-3sets of 10reps
BarbellRow(Powersets)-2sets of 3-5reps
Chinups-3sets of 8-10reps
BarbellCurl-3sets of 10-12reps
Dumbell Alternating Hammer Curl-3sets of 10-12reps
Dumbbell Concentration Curl-3sets of 15reps
Saturday-Shoulder-Traps
Militarypress-3sets of 10-12reps
Arnold’s-3sets of 10-12reps
Side Raise-3sets of 10reps
Frontraise-3sets of 10reps
Upright row-3sets of 10-12reps
DumbellShrugs-5sets of 15reps
MachineShrugs-3sets of10reps
Wednesday , Friday Rest
Sunday-Rest or Arms
^
^
^
^
----Chest Day----
(Bar Weight Not Included)
FlatBenchpress-60lbs x10 (Warmup)
90lbs x10
90lbs x10
90lbs x8
110lbs x7 (w/spot)
110lbs x5 (Spot lang sa last 2 reps)
Dips-Bw x12
Bw x10
Bw x8
Incline Dumbbellpress-30's x10
x10
x8
CloseGrip Dumbbell Benchpress-30's x10
x10
x10
DumbbellFlys- 20's x12
x12
x10
SkullCrushers-30lbs x12
30lbs x12
30lbs x12
Tricep Cable Pushdown-120lbs x15
90lbs x15
90lbs x15
Tricep CablePushdown (Rope)-70lbs x15
70lbs x15
70lbs x15
End..
heavy poundages, high reps?
not a henyo here, pero sa tingin ko at kokonting experiensa na rin mas lalaki ka dito sa ganitong training routine.. at sa pag kakaalala ko nasabi na rin sayo yan ni sir BD dati na mas lalaki ka sa ganung way
Opo sir
----Legs and Calf----
(Bar Weight Not Included)
BackSquat-90lbs x15 (WU)
150lbs x12
150lbs x10
150lbs x10
190lbs x4
190lbs x4
Legpress-320lbs x15 (WU)
360lbs x10
360lbs x10
360lbs x12
Leg Extension-80lbs x12
80lbs x12
80lbs x12
LegCurl-75lbs x10
50lbs x10
50lbs x10
Calfpress on legpress machine-260lbs x16 (w/ 3sec pause)
260lbs x16 (w/ 3sec pause)
260lbs x16 (w/ 3sec pause)
260lbs x16 (w/ 3sec pause)
End...
----Back And Biceps----
Latpulldowns-130lbs x16
140lbs x15
140lbs x15
140lbs x15
Seated Cable Rowing-140lbs x16
140lbs x16
140lbs x16
140lbs x8 ss w/Latpulldowns - 140lbs x8
BarbellRow-170lbs x6
170lbs x6
170lbs x6
DeadLift-240lbs x8
240lbs x8
265lbs x6
265lbs x6
Barbell Curls(Wide Grip)-45lbs x12 (Slow)
45lbs x12 (Slow)
45lbs x12 (Slow)
Barbell Curls(Close Grip)-40lbs x12
40lbs x12
40lbs x12
Alternate HammerCurls-30lbs x 10 Each Arm
30lbs x10 Each Arm ss w/ Concentraion Dumbbell Curl-20lbs x8 /each arm
30lbs x10 Each Arm ss w/ Concentraion Dumbbell Curl-20lbs x8 /each arm
30lbs x10 Each Arm ss w/ Concentraion Dumbbell Curl-20lbs x8 /each arm
End .
----Shoulder Traps----
Stretching And Abworkout - 15mins.
Militarypress-30lbs x20 (Warmup)
50lbs x12
50lbs x10
60lbs x6
60lbs x6
70lbs x8 (Push-press)
Dumbbell Lateral Raise (Slow tempo)-15lbs x12 Each arm
15lbs x12 Each arm
15lbs x12 Each arm
Dumbbell Front Raise-20lbs x12 Each arm
20lbs x12 Each arm
20lbs x12 Each arm
Plat raise-20lbs x15
30lbs x15
30lbs x15
30lbs x15
Machine shrugs(3sec pause pag taas) -130lbs x15
130lbs x15
100lbs x15
Dumbbell Shrugs(Drop-set)-35lbs Each arm x10
30lbs Each arm x10
25lbs Each arm x10
End .
----Armzzz
BarbellRow (Reverse grip)-100lbs x15
110lbs x12
120lbs x10
160lbs x6
Barbell Curls ss w/Skullcrushers-45lbs x15 / 35lbs x15
50lbs x12 / 40lbs x12
55lbs x10 / 45lbs x10
Barbell preacher curl (CloseGrip) ss w/Tricep Cable pushdown-30lbs x15 / 120lbs x15
30lbs x15 / 120lbs x15
30lbs x15 / 120lbs x15
Concentration Dumbbel Curls ss w/Cable tricep pushdown (Rope-
25lbs Each arm x15 / 80lbs x16
25lbs Each arm x15 / 80lbs x16
25lbs Each arm x15 / 80lbs x16
End...
:sport: Hihi
----Chest And Triceps
(Bar Weight Not Included)
FlatBenchpress-60lbs x15 (WU)
90lbs x12
90lbs x10
90lbs x8 (w/spot sa last 2)
120lbs x5 (Spot lang ng konti)
120lbs x5 (Spot)
Dips-Bw x10
Bw x8
Bw x6
InclineDumbbellPress-30's x15
30's x12
35's x8
CableFlys-40's x12
40's x12
Incline DumbbellFlys-20's x12
20's x12
CloseGrip Benchpress (Ez Curl)-40lbs x15
45lbs x12
50lbs x8
TricepCabelPushdowns-120lbs x15
120bs x15
120lbs x15
End...
----Legs----
(Warmup)-Chinups Bw x8
BarbellCurls-40lbs x12
40lbs x12
40lbs x12
Alternating DumbbellCurls-20's x12
20's x12
20's x12
Squat(AssToTheGrass)-90lbs x20
150lbs x12
*Di na kayang ituloy dahil sa lower back pain :banghead: . Bawi nalang ako sa Legpress *
Legpress(1min rest each set)-330lbs x15
350lbs x12
370lbs x15
380lbs x12
390lbs x10
400lbs x10
350lbs x15
330lbs x15
Legcurl-55lbs x15
55lbs x10
50lbs x10
End...
4th month Bulking
Shoulders
*Sobrang masakit padin lower back ko =( . Kahit sa pag pulot palang ng plates/dumbbels hirap na'ko . pero tinuloy ko nalang workout ko kahit hindi ko natapos/naayos yung ibang sets :banghead: *
Militarypress-40lbs x15
50lbs x15
50lbs x13
60lbs x6
*Di na kaya ng lowerback ko, 1 pa sanang set ng militarypress*
SeatedDumbbellpress-25's x15
25's x15
25's x12
SeatedSideRaise-15's x15
15's x15
15's x15
Front plate raise (Slow Tempo)-30lbs x15
30lbs x15
30lbs x15
Cable UprightRow-120lbs x12
120lbs x12
90lbs x10
DumbbellFronRaise-20's x15
20's x15
End..
Ilang araw na masakit? san mo nakuha?
spasm maybe?
1 quick question
what's your goal again? are you training for strength? or are you training for hypertrophy ?
IMO > too much volume, ginawa ko din to dati, ( PHAT by layne norton ) . I gained some descent gains din, but at the end of the day, sobrang taxing sa katawan since 2 days lang pahinga as well as since sa call center ako, wala ring masyadong tulog. ( 4 - 6 hours normal tulog ko ) and dumating yung point na sobrang drain ako.
My 2 cents > you can try it out for at least 2 - 3 months, check mo lang if this is for you since I think you have all the time in the world. Also, since may Idea ka na rin how nutrition / rest plays a vital role in your gains, I think this will work for you naman.
Almost 1week na Brah . Hindi ko po alam kung saan galing, siguro kasi nag training ulit ako 1 beses ng taekwondo para sa warmup bago mag buhat . tapos may sumasakit din sa may right oblique ko kapag nag bebend ako sidewards,pero hindi mismong sa oblique, parang sa loob .
Try ko po muna ngayon mag hypertrophy Brah . Tapos mga bandang january,balik ako sa strength program habang nag cu-cut
Thanks for answering my questions Brah
Back & Arms
LatPulldowns-110lbs x15
110lbs x15
110lbs x15
110lbs x10 (Drop-set- 90lbs x10 , 70lbs x10)
LatpullDowns(UnderHand grip) - 90lbs x12
90lbs x12
90lbs x12
BarbellCurls ss w/SkullCrushers and closegrip benchpress-
45lbs x15 / 30lbs x15 / 30lbs x10
50lbs x12 / 35lbs x12 / 35lbs x10
35lbs x15 / 35lbs x12 / 35lbs x10
Alternating HammerCurls-30's x12 Eacharm
30's x12 Eacharm
30's x12 Eacharm
ConcentrationCurl(No rest Each set) -15lbs x12 Eacharm
15lbs x12 Eacharm
15lbs x12 Eacharm
Alternating DumbbellCurls-20's x12 Each arm
20's x12 Each arm
20's x12Each arm
Tricep CablePushdowns-80lbs x16
80lbs x16
80lbs x12
DumbbellPreacher Curl-10lbs x12 EachArm
10lbs x12 Each Arm
End...
Miss ko na mag DeadLift at Squat =( :banghead:
Chest and Triceps
*Sarado yung pinag gy-gyman ko, buti nalang naka kita ako ng gym malapit dun (Kanto gym) , Nag dumbbells nalang ako kasi ang hirap mag benchpress dun sa Benchpress nila, ang ang hirap mag rack/re-rack kasi masyado magka lapit yung dalawang stand kung saan ipapatong yung bar, baka maipit pa kamay ko :banghead: *
InclineDumbbell press-35's x12
35's x12
35's x8
30's x10
30's x10
Dips-Bw x10
Bw x8
Bw x8
Flat DumbbellPress-40's x12
40's x10
35's x10
35'x8
MachineFlys(Nahalata ko scolio ko dito =( . Hindi pantay yung buto ko sa may taas ng chest) - 3sets of 12reps
InclineDumbbellFlys-20's x12
20's x12
15's x12
TricepCablePushdown-3sets of 15reps
TricepCablePushdown(Rope)-2sets of 15reps
Tricep Dumbbell Kick back-3sets of 15reps each arm
End... (May lower back pain padin ako, sana makapag squat na bukas =( )
Legs and Calf
Warm Up-
BicepCurls-45lbs x15
45lbs x15
40lbs x15
Alternating DumbbellCurls-25's x12
25's x12
25's x12
*Can't squat today :banghead: :banghead: :banghead: Hindi padin naaalis lower back pain koooo! :arghh: *
Legpress(40sec. rest each set)-350lbs x15
370lbs x15
380lbs x15
390lbs x15
400lbs x15
410lbs x15
410lbs x15 (Drop-set , 350lbs x15)
Calfpress on legpress machine(AMRAP), 10sec.rest each set)-350lbs x100
250lbs x100
End.... :banghead:
nice progress bro:sport: IMO, try to simplify your training routine.
Dec. 2, 2014 Tuesday
Chest And Triceps
(Bar Weight Not Included)
FlatBenchpress-90lbs x12
90lbs x12
90lbs x8
110lbs x3
110lbs x3
Dips-Bw x10
Bw x8
Bw x8
InclineDumbbellpress-35's x8
30's x10
30's x8 Dropset - 20's x10
InclineFlys-25's x8
20's x10
20's x10
TricepCablePushDown-90lbs x15
90lbs x15
90bs x15
(Rope)-70lbs x15
70lbs x15
End . :sport:
Legs and Calves
*Di padin makapag squat . Pero nabawasan na yung sakit sa lower back ko*
Legpress-340lbs x 15 (Warm-up)
390lbs x15 ( 3sets of 15reps . 30sec. Rest each set)
410lbs x15 (2sets of 15reps . 40sec. Rest each set)
440lbs x15 (3sets of 15reps . 50sec Rest each set)
LegExtension-70lbs x15
70lbs x12
70lbs x10
Calfpress on legpress machine-360lbs xAMRAP (up to 100reps . 10sec. rest each set)
300lbs xAMRAP (up to 100reps . 10sec. rest between set)
End . :sport: