COLOSSUS: from Man to MUTANT

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  • allen101allen101 Posts: 5,102
    Onga noh, mas malakas pa BP mo kaysa squats. Which is very rare.

    BTW, ikaw ba yung mag gygym sa bodyplus by April?
    O si kiddo yun? Nalilito kasi ako sa inyo pareho kayong nagstart sa letter K! hahaha
  • siddfit101siddfit101 Posts: 423
    ako din, weak sa squat! sa BP mas mbigat kaya ko buhatin... bkit kya ganon? checken legs tuloy me! lolz...
  • kopikopi Posts: 690
    @ sir allen - ako un sir magsstart sa pasig fitness by april hehe d ko nga alam kung bat ganun..but im working on my legs tlaga

    @ sir sidd- hndi nmn ako chicken legs hehe hirap lng tlaga ako sa legs..weak part lng tlaga cguro..
  • JettieJettie Posts: 3,763
    lapad mo na nga sir! Kahit naglelegs ako ayaw talaga lumaki ng binti ko amps.. nagstart talaga ako walang wala legs heheh..

    Mas gusto ko malaki thighs talaga , okay lang maliit details ng upper ko basta binti maganda sa skinny jeans o slacks haha.

    Kesa naman yung mga hosto sa gym namin, hehehe johnny bravo may mga kulay pa buhok
  • kopikopi Posts: 690
    ^ ako sir mejo ok n nmn ung legs ko..hndi nmn pang johnny bravo..haha mahina lng tlaga sa legs pero winoworkout kong mbuti :^^ every leg day is a challenge..goal ko is khit 200 lng muna ng ako lng..:^^
  • emon02emon02 Posts: 700
    ganda nga ng build mo sir, balanced lang laki mo din, good job!
  • kopikopi Posts: 690
    ^ uy sir emon..salamat salamat..hopefully maabot ko din ang goals ko :)Dropset as last set of each exercise

    Shoulders, Traps, Calves

    Dumbbell Shoulder Press 4 x 8= 100lbs
    Dumbbell Lateral Raise 3 x 8 = 50lbs
    Barbell Upright Row 3 x 8 = 70lbs
    Bent-Over Lateral Raise 3 x 8 = 70lbs
    Barbell Shrug 4 x 8 = 200lbs
    Seated Calf Raise 4 x 15 = 130lbs
    Leg Press Calf Raise 4 x 15 = 300lbs
    Shortcut To Size: Phase 3, Week 11, Day 72--- DONE !!!
  • jcumali008jcumali008 Posts: 1,090
    kopi wrote:
    ^ uy sir emon..salamat salamat..hopefully maabot ko din ang goals ko :)Dropset as last set of each exercise

    Shoulders, Traps, Calves

    Dumbbell Shoulder Press 4 x 8= 100lbs
    Dumbbell Lateral Raise 3 x 8 = 50lbs
    Barbell Upright Row 3 x 8 = 70lbs
    Bent-Over Lateral Raise 3 x 8 = 70lbs
    Barbell Shrug 4 x 8 = 200lbs
    Seated Calf Raise 4 x 15 = 130lbs
    Leg Press Calf Raise 4 x 15 = 300lbs
    Shortcut To Size: Phase 3, Week 11, Day 72--- DONE !!!
    ow ow kala ko mahina ka sa shoulder ..haha lakas eh 100lbs.. gj sir..
  • allen101allen101 Posts: 5,102
    kopi wrote:
    @ sir allen - ako un sir magsstart sa pasig fitness by april hehe d ko nga alam kung bat ganun..but im working on my legs tlaga

    @ sir sidd- hndi nmn ako chicken legs hehe hirap lng tlaga ako sa legs..weak part lng tlaga cguro..

    Sige. Pag dun kana magbuhat sabay sabay tayo mag legs.
  • kopikopi Posts: 690
    @ sir jc : sir total na yan..50lbs each arm yan hehe thanks thanks

    @sir allen : cge sir sabihan kita kagad :^^
  • BraSoBraSo Posts: 785
    Kopi.. relative to the dropset/failure sets of your JS s2s prog.. musta recovery mo and doms sa major and smaller muscle groups?

    im asking kase ive got some mixed responses from people i know doing this program.. your response will be part din nang research namin.. thanks!

    PM moko kung mahaba sagot mo.. hehe
  • kopikopi Posts: 690
    ^hhmmm not much pain nmn sir..cguro kc binabawi ko sa pagkain..siguro pinakamatgal n ung a day n mejo may kirot..but after wards parang wala ng nangyari..mas nhihirapan ako sa week 1 and 2 every phase kc mdaming reps..hehe un lng nmn..so far ok nmn ung gains ko and progression ng strength..next week ang last week ko dito eh hehe will probably post pics ng achievement pag d ako nhiya haha
  • BraSoBraSo Posts: 785
    ^salamat sa reply... NOTED! keep up the good and hard training!
  • kopikopi Posts: 690
    ^ no problem sir..thanks sir! very much appreciated! :^^
  • kopikopi Posts: 690
    Dropset as last set of each exercise

    Legs and Abs

    Squat 4 x 8= 130lbs
    Leg Press 3 x 8= 250lbs
    Leg Extension 3 x 8=130lbs
    Romanian Deadlift 4 x 8=200lbs
    Lying Leg Curl 3 x 8= 75lbs
    Hanging Knee Raise 3 x 20= BW
    Cable Crunch 3 x 20 =BW+115lbs
    Cable woodchop 3 x 20 = 50lbs each side

    Shortcut To Size: Phase 3, Week 11, Day 75 --- DONE !!! :^^
  • kopikopi Posts: 690
    Drop Set set as last set of each exercise

    Chest , Triceps, Calves

    Bench Press 3x 5 = 190lbs, 1x5=200lbs
    Reverse-Grip Incline Dumbbell Press 3 x 5 = 100lbs
    Incline Dumbbell Flye 3 x 5 = 90lbs
    Cable Crossover 3 x 5 = 140lbs
    Triceps Pressdown 3 x 5 = 150lbs
    One-Arm Overhead Triceps Extension 3 x 5 = 50lbs each arm
    Close-Grip Bench Press 3 x 5 = 110lbs
    Leg Press Calf Raise 4 x 10 = 340lbs
    Seated Calf Raise 4 x 10 = 135lbs

    Shortcut To Size: Phase 3, Week 12, Day 77 --- DONE !!! :^^
  • JettieJettie Posts: 3,763
    lakas na mag BP o 200!
  • kopikopi Posts: 690
    ^ last rep yan sir..hehe last week ko n kc sa program kaya bigay na lahat hehe..sa squats talaga ako pulubi hehe but working on it :^^
  • JettieJettie Posts: 3,763
    madali na siguro sayo yan sir heheh..
  • kopikopi Posts: 690
    ^haha thanks thanks ..sana nga..isusunod kong program yung dtp..just dont know if it works talaga pero ill give it a try..
  • kopikopi Posts: 690
    Dropset as last set of each exercise

    Back, Biceps, Abs

    Dumbbell Bent-Over Row 4 x 5= 70,80,90,100lbs
    Wide-Grip Pulldown 3 x 5= 160lbs
    Straight-Arm Pulldown 3 x 5 = 140lbs
    Seated Cable Row 3 x 5= 170lbs
    Barbell curl 4 x 5 = 70lbs
    Incline Dumbbell cable Curl 3 x 5 =55lbs each arm
    Dumbbell Concentration Curl 3 x 5 = 35 lbs each arm
    Lying Leg Raise 3 x 20 = BW
    Machine Crunch 3 x 10= 130lbs
    Cable roundhouse elbow 3 x 10= 60lbs

    Shortcut To Size: Phase 3, Week 12, Day 78 --- DONE !!! :^^
  • kopikopi Posts: 690
    shoulder day..will give this all ive got this day..max kung max haha
    https://www.youtube.com/watch?v=

    [align=justify][size=small]mga sir,mga brad,can u send me inputs,comments and suggestions about this program..planning to have this program by april..thanks by the way :^^ kudos[/size][/align]
  • kopikopi Posts: 690
    Dropset as last set of each exercise

    Shoulders, Traps, Calves

    Dumbbell Shoulder Press 4 x 5= 120lbs
    Dumbbell Lateral Raise 3 x 5 = 60lbs
    Barbell Upright Row 3 x 5 = 85lbs
    Bent-Over Lateral Raise 3 x 5 = 80lbs
    SmithMachine Shrug 4 x 5 = 240lbs
    Seated Calf Raise 4 x 10 = 145lbs
    Standing Calf Raise 4 x 10 = 350lbs
    Shortcut To Size: Phase 3, Week 12, Day 80--- DONE !!! :^^
  • DSmallDivideDSmallDivide Posts: 4,565
    120lbs sa shoulder press? Mamaw! :P
  • kopikopi Posts: 690
    ^ ahehe sir DS tsamba yan..cnubukan ko lng kung kaya ko ung 60lbs each arm e kinaya nmn..thank you sir :^^
  • DSmallDivideDSmallDivide Posts: 4,565
    seated ba yan?
  • kopikopi Posts: 690
    ^oo sir seated dumbbell press yan.. :)
  • DSmallDivideDSmallDivide Posts: 4,565
    ah ok, wala bang sinama si JS na kahit anong form ng standing OHP sa program nya?
  • kopikopi Posts: 690
    ^wala sir..pero sinisingit ko minsan :)
  • kopikopi Posts: 690
    Dropset as last set of each exercise

    Legs and Abs

    Squat 4 x 5= 160lbs
    Leg Press 3 x 5= 350lbs
    Leg Extension 3 x 5=150lbs
    Romanian Deadlift 4 x 5=220lbs
    Lying Leg Curl 3 x 5= 85lbs
    Hanging Knee Raise 3 x 20= BW
    Decline crunch 3 x 20 =BW+30lbs
    Plank 3 x 105secs

    Shortcut To Size: Phase 3, Week 12, Day 80 --- DONE !!!
    JIM STOPPANI shortcut to size 12 week program --- DONE!!! :^^
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