Hayaan mo lang yung kasama mo kung gusto nya buhatin lahat ng DBs. ANg progression hindi lang puro dagdag sa max weight. Kelangan lumalakas ka din sa lower limit or sa madaling sabi gumagaan sa pakiramdam yung mga warm up sets mo. kung kaya mo ng 12 clean reps yung 70lbs DB press, dapat 20 reps pataas yung 50-60lbs sayo. Although strength-endurance yung nadevelop, beneficial yun at prerequisite sa pag move up to heavier weights.
Hayaan mo lang yung kasama mo kung gusto nya buhatin lahat ng DBs. ANg progression hindi lang puro dagdag sa max weight. Kelangan lumalakas ka din sa lower limit or sa madaling sabi gumagaan sa pakiramdam yung mga warm up sets mo. kung kaya mo ng 12 clean reps yung 70lbs DB press, dapat 20 reps pataas yung 50-60lbs sayo. Although strength-endurance yung nadevelop, beneficial yun at prerequisite sa pag move up to heavier weights.
Thanks sir V, try ko muna to payo nyo.
Pede kaya to Sir V?
50lbs each x 20
60lbs each x 15-20
70lbs each x 12
Nasubukan ko dati 60lbs each x 20 x 3, halos nanginginig na ung kamay ko sa last 5 reps ng 2nd and 3rd set.
Incline DB Press 20lbs each x 12 30lbs each x 12 50lbs each x 20 60lbs each x 15 70lbs each x 10
Flat Bench Press using machine - tagal ko na huli gumamit nito, no choice, wala available eh 50lbs x 12 90lbs x 20 110lbs x 15 130lbs x 10
Incline DB Flyes 10lbs each x 12 25lbs each x 20 25lbs each x 20 25lbs each x 15
Seated Chest Press 10lbs each x 12 20lbs each x 20 30lbs each x 20 40lbs each x 15
Triceps
Triceps Push down using v bar 30lbs x 12 60lbs x 20 70lbs x 20 80lbs x 20
Cable Triceps Pushdown using Rope 20lbs x 12 30lbs x 20 40lbs x 20 50lbs x 15
Single Arm Cable Triceps Pull down 10lbs x 20 20lbs x 20 20lbs x 20
Done
Tried ung payo ni sir @badass_vinch, sinubukan ko babaan ung weight ng lahat ng buhat ko, mga 20% from my max tapos high reps (12-20 reps). Kahit hindi ganon kabigat, parang mas masarap ung tama, ung legs ko nong monday, ramdam ko pa din until now. Tas kahapon habang nag chest and triceps ako, pump na pump.
Medyo matagal na hindi nakakapag update ng journal, sobra busy sa work saka nalipat ako ng night shift, pansamantagal. Tuloy tuloy pa din nmn buhat, hindi lang ako nakakapag log.
08/27/2015 - Chest and Triceps
Stretching
Chest
Incline DB Press 20lbs each x 12 30lbs each x 12 50lbs each x 20 60lbs each x 15 70lbs each x 10
Flat Bench Press 40lbs x 12 80lbs x 20 100lbs x 15 120lbs x 12
Seated Chest Press 10lbs each x 12 20lbs each x 20 30lbs each x 20 40lbs each x 15
Incline DB Flyes 25lbs each x 20 25lbs each x 20 30lbs each x 15
Flat DB Flyes 25lbs each x 20 30lbs each x 20 30lbs each x 15
Triceps
Cable Triceps Pushdown 20lbs x 12 80lbs x 20 90lbs x 15 100lbs x 12
Triceps Push down using v bar 30lbs x 12 50lbs x 20 70lbs x 15 80lbs x 12
Single Arm Cable Triceps Pull down 10lbs x 20 20lbs x 20 20lbs x 20 30lbs x 15
KickBack 10lbs x 20 15lbs x 20 20lbs x 15
Stretching
Done
Sobra saket lagi ng katawan ko now, simula nong medyo binawasan ko bigat ng buhat ko tas 12-20 reps. Sapol na sapol tama kinabukasan or after 2 days.
Nakita ko sya dati sa internet tas isinasabay ko kapag lower chest day ko, then nong last Saturday sa Project Arms may nagcorrect saken, itaas ko pa daw para tumama sa upper chest. Ginawa ko na lang sinabi ni Kuya, ang laki eh hehehe, saka hindi ko sure kung tama or mali ung ginagawa ko na nasa link.
Makapagpost nga ulit, wala pa naman masyado improvement sa strength. Medyo masaket right wrist ko simula nong Monday, hindi ko alam kung baket. Ang weird kasi last year, same month, left wrist naman ang masaket, ngayon lumipat sa kabila, haha.
12/18/2015 - Back and Biceps
Stretching
Lat pull down - warm up for pull ups (tuloy-tuloy) 50lbs x 12 80lbs x 10
Pullups superset with Dips BW x 12 BW + 15lbs x 10 BW + 20lbs x 6
Dips (light lang kasi kaka-lower chest ko lang kahapon) BW x 12 BW + 15lbs x 12 BW + 20lbs x 12
Deadlift 80lbs x 6 - grabe saket ng wrist ko parang mapuputol pag pull ng bar 160lbs x 10 - medyo okay na, hinigpitan ko grip sa bar 240lbs x 10 300lbs x 6 320lbs x 3
DB Row 30lbs each x 12 60lbs each x 12 70lbs each x 8 80lbs each x 6
Cable Pull Down 30lbs x 12 50lbs x 12 100lbs x 12 110lbs x 12 120lbs x 10
Biceps
Standing BB Curl 10lbs x 12 20lbs x 12 30lbs x 12
Db Bicep Curl Twist 10lbs each x 12 15lbs each x 12 20lbs each x 10
Bicep Curl - Rope 40lbs each x 12 50lbs each x 12 60lbs each x 12
DB Hammer Curl 10lbs each x 12 15lbs each x 12 20lbs each x 10
@t4g4y said:
busy ka na rin ba sir katulad nang mga masters dito?
medyo sir @t4g4y pero consistent pa din sa pagbubuhat, don lang sa diet part ako nahihirapan ulit. Active pa din si pafs @dimzon03, pero mukhang magccompete na sa PL. Naka IF diet ka sir? Check mo yong journal ni master @Jettie , isa sa mga halimaw na master un
grabe ka pafs dimz, sasali ka na sa PL competition. pede kami nood ni BigWiji support lang?hehe. Grabe si master masakala, ung kasabay mo last time. Ang bibigat ng binubuhat
@kenzy said:
grabe ka pafs dimz, sasali ka na sa PL competition. pede kami nood ni BigWiji support lang?hehe. Grabe si master masakala, ung kasabay mo last time. Ang bibigat ng binubuhat
hahaha... oks kung manonood kayo kasi wala naman entrance fee dun.
kayo na bahala sumigaw ng UUUUUUPPPPPPPPPPPPP!!!!!!!!!!!!!
Si bro @Masala Maker abangan ko din yan kasi mag set nang bagong totals yun eh...
Comments
Thanks sir V, try ko muna to payo nyo.
Pede kaya to Sir V?
50lbs each x 20
60lbs each x 15-20
70lbs each x 12
Nasubukan ko dati 60lbs each x 20 x 3, halos nanginginig na ung kamay ko sa last 5 reps ng 2nd and 3rd set.
08/19/2015 - Chest and Triceps
Stretching
Chest
Incline DB Press
20lbs each x 12
30lbs each x 12
50lbs each x 20
60lbs each x 15
70lbs each x 10
Flat Bench Press using machine - tagal ko na huli gumamit nito, no choice, wala available eh
50lbs x 12
90lbs x 20
110lbs x 15
130lbs x 10
Incline DB Flyes
10lbs each x 12
25lbs each x 20
25lbs each x 20
25lbs each x 15
Seated Chest Press
10lbs each x 12
20lbs each x 20
30lbs each x 20
40lbs each x 15
Triceps
Triceps Push down using v bar
30lbs x 12
60lbs x 20
70lbs x 20
80lbs x 20
Cable Triceps Pushdown using Rope
20lbs x 12
30lbs x 20
40lbs x 20
50lbs x 15
Single Arm Cable Triceps Pull down
10lbs x 20
20lbs x 20
20lbs x 20
Done
Tried ung payo ni sir @badass_vinch, sinubukan ko babaan ung weight ng lahat ng buhat ko, mga 20% from my max tapos high reps (12-20 reps). Kahit hindi ganon kabigat, parang mas masarap ung tama, ung legs ko nong monday, ramdam ko pa din until now. Tas kahapon habang nag chest and triceps ako, pump na pump.
08/27/2015 - Chest and Triceps
Stretching
Chest
Incline DB Press
20lbs each x 12
30lbs each x 12
50lbs each x 20
60lbs each x 15
70lbs each x 10
Flat Bench Press
40lbs x 12
80lbs x 20
100lbs x 15
120lbs x 12
Seated Chest Press
10lbs each x 12
20lbs each x 20
30lbs each x 20
40lbs each x 15
Incline DB Flyes
25lbs each x 20
25lbs each x 20
30lbs each x 15
Flat DB Flyes
25lbs each x 20
30lbs each x 20
30lbs each x 15
Triceps
Cable Triceps Pushdown
20lbs x 12
80lbs x 20
90lbs x 15
100lbs x 12
Triceps Push down using v bar
30lbs x 12
50lbs x 20
70lbs x 15
80lbs x 12
Single Arm Cable Triceps Pull down
10lbs x 20
20lbs x 20
20lbs x 20
30lbs x 15
KickBack
10lbs x 20
15lbs x 20
20lbs x 15
Stretching
Done
Sobra saket lagi ng katawan ko now, simula nong medyo binawasan ko bigat ng buhat ko tas 12-20 reps. Sapol na sapol tama kinabukasan or after 2 days.
Stretching
Decline DB Press
35lbs each x 12
45lbs each x 10
60lbs each x 12
70lbs each x 12
80lbs each x 8 - spot sa last 2 reps
DB Flyes
20lbs each x 12
30lbs each x 12
30lbs each x 12
Cable Flyes
20lbs each x 12
30lbs each x 12
40lbs each x 12
DB PullOver
40lbs each x 12
50lbs each x 12
60lbs each x 12
Traps
Face Pull
50lbs x 12
100lbs x 12
110lbs x 12
120lbs x 12
Upright Row
80lbs x 12
90lbs x 12
100lbs x 12
BB Shrugs
120lbs x 12
160lbs x 12
200lbs x 12
DB Shrugs - sundot lang
40lbs x 12
50lbs x 12
60lbs x 12
Stretching
DONE!!!
Ano pong masasabi nyo dito Cable lower chest raise na nasa link http://www.howcast.com/videos/501914-how-to-do-a-cable-lower-chest-raise-chest-workout/.
Nakita ko sya dati sa internet tas isinasabay ko kapag lower chest day ko, then nong last Saturday sa Project Arms may nagcorrect saken, itaas ko pa daw para tumama sa upper chest. Ginawa ko na lang sinabi ni Kuya, ang laki eh hehehe, saka hindi ko sure kung tama or mali ung ginagawa ko na nasa link.
Thanks po
12/18/2015 - Back and Biceps
Stretching
Lat pull down - warm up for pull ups (tuloy-tuloy)
50lbs x 12
80lbs x 10
Pullups superset with Dips
BW x 12
BW + 15lbs x 10
BW + 20lbs x 6
Dips (light lang kasi kaka-lower chest ko lang kahapon)
BW x 12
BW + 15lbs x 12
BW + 20lbs x 12
Deadlift
80lbs x 6 - grabe saket ng wrist ko parang mapuputol pag pull ng bar
160lbs x 10 - medyo okay na, hinigpitan ko grip sa bar
240lbs x 10
300lbs x 6
320lbs x 3
DB Row
30lbs each x 12
60lbs each x 12
70lbs each x 8
80lbs each x 6
Cable Pull Down
30lbs x 12
50lbs x 12
100lbs x 12
110lbs x 12
120lbs x 10
Biceps
Standing BB Curl
10lbs x 12
20lbs x 12
30lbs x 12
Db Bicep Curl Twist
10lbs each x 12
15lbs each x 12
20lbs each x 10
Bicep Curl - Rope
40lbs each x 12
50lbs each x 12
60lbs each x 12
DB Hammer Curl
10lbs each x 12
15lbs each x 12
20lbs each x 10
Stretching
Done!!!
Hi po, now lang ulit nakasilip mga ka PBB
busy ka na rin ba sir katulad nang mga masters dito?
medyo sir @t4g4y pero consistent pa din sa pagbubuhat, don lang sa diet part ako nahihirapan ulit. Active pa din si pafs @dimzon03, pero mukhang magccompete na sa PL. Naka IF diet ka sir? Check mo yong journal ni master @Jettie , isa sa mga halimaw na master un
Bro, daya mo mukhang mang gugulat ka ah post ka na ng progress mo haha!
picture! picture! picture! tapos penge whey lol
Potek, nakakahiya magpic pafs, tabachoy ako now. haha. Buti sana kung kasing laki kita, haha
grabe ka pafs dimz, sasali ka na sa PL competition. pede kami nood ni BigWiji support lang?hehe. Grabe si master masakala, ung kasabay mo last time. Ang bibigat ng binubuhat
hahaha... oks kung manonood kayo kasi wala naman entrance fee dun.
kayo na bahala sumigaw ng UUUUUUPPPPPPPPPPPPP!!!!!!!!!!!!!
Si bro @Masala Maker abangan ko din yan kasi mag set nang bagong totals yun eh...
Ay masala pala, churi. sige, nood kami pafs, kelan ba un?
**8/24/2016 - Back and Biceps
Stretching
Lat pull down - warm up for pull ups
30lbs x 10
50lbs x 12
80lbs x 10
Pullups
BW x 12
BW + 20lbs x 8
BW + 30lbs x 6
Deadlift
80lbs x 12
160lbs x 12
240lbs x 8
260lbs x 6
T-Bar Row
20lbs each x 12
40lbs each x 15
60lbs each x 12
80lbs each x 10
Cable Row (Wide)
50lbs x 12
60lbs x 12
80lbs x 12
100lbs x 12
Biceps
DB Curl
10lbs each x 12
30lbs each x 10
30lbs each x 8
15lbs each x 10
10lbs each x 10
Machine Preacher Curl (no rest)
50lbs x 10
40lbs x 10
30lbs x 12
20lbs x 15
15lbs x 15
Concentration Curl
10lbs each x 12
15lbs each x 12
15lbs each x 12
Bike 10mins
Stretching
Done!!! - wala pa din nagbago, same stats lang since last year, haha**
November pa naman paps...November 5&6, sa 6 madalas yung mga halimawan na... ako sa 5 kasi pabebe pako kumpara sa iba hehe...
Oks pafs, punta ako don, manood ako. goodluck
Salamat paps
post na para may throwback kapag mamaw na bro sige ka ikaw din haha!