journey to gain muscle and strength

1…910121415…20

Comments

  • HawkEye02HawkEye02 Posts: 454
    Legs day Max ot style:

    Squats: 120lbs x 3 x 6 (laki ng binaba ng lakas ko sa squat! mababawi ko din ulit yan!)

    leg press: 200lbs x 2 x 6

    stiff leg deadlift: 120lbs x 2 x 6 (sarap pala nitong gawin ramdam ko stretch sa abdominal area.)

    seated calf raises: 100lbs x 2 x 6

    calf raise in leg press machine: 200lbs x 2 x 8

    nagtimbang ako kanina still in 168lbs hindi ko pa din nabawi timbang ko bago magkasakit :duh:
  • HawkEye02HawkEye02 Posts: 454
    Chest/shoulders/triceps max ot style:

    flat BP: 120lbs x 3 x 4-6reps

    inclined BP: 110lbs x 3 x 4reps

    seated dumbell shoulder press: 70lbs x 3 x 6reps

    one arm side laterals: 25lbs x 2 x 6reps

    tricep pushdowns: 120lbs x 2 x 6reps

    standing triceps overhead extension: 40lbs x 2 x 6reps

    mga bossing pano pala progression sa max ot? pag naabot ko ba yung 6 reps dagdag weight na ako. kunwari ngayon 4 reps lang sa isang exercise uulitn ko yung weight na yun next session hanggang umabot sa 6 reps before adding weight???
  • DalmasVektazDalmasVektaz Posts: 2,155
    yun nga rin tanong ko bro. pero gngwa ko lagi may 1 rm,para next week yung 1 rm ay gngwa ko ng 4 reps lol
  • ranuserranuser Posts: 349
    Nice progress!
  • allen101allen101 Posts: 5,102
    Yun oh naka max-ot na!
  • HawkEye02HawkEye02 Posts: 454
    ranuser wrote:
    Nice progress!

    salamat bro :sport:
    allen101 wrote:
    Yun oh naka max-ot na!
    yes papi hahaha :flex:Back/Biceps/abs max ot style:

    sumo deadlift: 170lbs x 3 x 6reps

    lat pulldowns: 110lbs x 3 x 4reps

    barbell curl: 40lbs x 2 x 6reps

    dumbell curl: 40lbs x 2 x 6reps

    cable crunch: 40lbs x 1 x 12reps
    60lbs x 1 x 12 reps
    80lbs x 1 x 12reps

    dumbell side bends: 50lbs x 3 x 12 reps per side (nakalimutan ko idagdag)
  • jcumali008jcumali008 Posts: 1,090
    aba hiyang sa bagong program.. lumlakas.. :)
  • codylewiscodylewis Posts: 219
    nice bro parehas tayo gumagawa ng cable crunch, sarap sa abs niyan tapos medyo mabigat yung weight. keep it up spartan brother!
  • HawkEye02HawkEye02 Posts: 454
    jcumali008 wrote:
    aba hiyang sa bagong program.. lumlakas.. :)

    oo jc nakakabawi na ako ng lakas kaso sa timbang mabagal yung pagbawi hahaha
    codylewis wrote:
    nice bro parehas tayo gumagawa ng cable crunch, sarap sa abs niyan tapos medyo mabigat yung weight. keep it up spartan brother!

    salamat bro! ngayon ko lang ginawa yung cable crunch haha sarap nga sa abs ramdam talgang nagcocontract :flex:
  • HawkEye02HawkEye02 Posts: 454
    bumaba nanaman timbang ko hayyyyy resulta ng stress sa skul at pag skip ng lunch dahil sa projects for the finals, pati leg day ko na skip for this week. good thing di naman masyado nabawasan yung lakas hehehe

    Chest/shoulder/tris max ot style

    BP: 120lbs x 3 x 6 (add ng bigat na next session)

    Inclined BP: 110lbs x 3 x 6 (add ng bigat na next session)

    seated dumbell shoulder press: 80lbs x 3 x 4-6 (ulit next week hindi pa nakumpleto 3 sets of 6 reps)

    one arm side laterals: 30lbs x 2 x 4

    triceps pushdowns: 130lbs x 2 x 6

    standing tricep overhead extension: 45lbs x 2 x 6
  • codylewiscodylewis Posts: 219
    ilan timbang mo ngayon bro?
  • HawkEye02HawkEye02 Posts: 454
    from 173 nagkasakit naging 168, dahil sa mga nangyare sa school naging 165 ngayon T_T
  • arwin0609arwin0609 Posts: 984
    Kayang kaya mong ibalik yan bro
  • HawkEye02HawkEye02 Posts: 454
    oo paps babawi ako ngayong sem break hahaha lamon mode
  • allen101allen101 Posts: 5,102
    awts ambigat mo na pala.. ako di na umalis sa 160 amp
  • HawkEye02HawkEye02 Posts: 454
    hahaha kaen tulog lang ginagawa ko sa bahay eh XD kaso sumasabay yung fats lolala nga ako ka cuts cuts maganda lang tignan pag naka t shirt XD
  • daltonkamotedaltonkamote Posts: 3,629
    ok lang yan. maganda talaga ang bulk pag naka tshirt kase mukha kang wrestler lol, pero pag ok kana mag cut kana, basta proper nutrition, proper lifting, form at pahinga siempre,
  • HawkEye02HawkEye02 Posts: 454
    yes boss dalton! mukhang matagal pa ako bago mag cuts hindi pa solid yung katawan ko hahaha! yun ang nawala sakin nitong mga nakaraang linggo yung proper nutrition pati laging puyat
  • monching11monching11 Posts: 7,273
    ok lang yan, fall seven times stand up eight tayo bro!
  • HawkEye02HawkEye02 Posts: 454
    tama sir monch! haha atleast di masyado naapektohan lifts ko nag iincrease pa din :D
  • jcumali008jcumali008 Posts: 1,090
    monching11 wrote:
    ok lang yan, fall seven times stand up eight tayo bro!

    +100000

    >bawi bawi tayo bro..
  • HawkEye02HawkEye02 Posts: 454
    Back/Biceps/abs max ot style

    Sumo deadlift: 180lbs x 3 x 6 (mas komportable ako dito kaysa sa conventional hehehe)

    Lat pulldowns: 110lbs x 3 x 5

    barbell curl: 50lbs x 2 x 5

    dumbell curls: 50lbs x 2 x 5

    declined weighted crunches: 25lbs x 3 x 12

    dumbell side bends: 50lbs x 3 x 12
  • arwin0609arwin0609 Posts: 984
    Ang bigat ng db curls mo 50 lbs each hand ba yan?
  • daltonkamotedaltonkamote Posts: 3,629
    uu nga ang lakas!! 50lbs din ako pero hammer curl lol.
  • HawkEye02HawkEye02 Posts: 454
    lol hahaha both hands yan mga paps! madami pang pawis ang lalabas bago ako maka 50 each hand! haha XD
  • HawkEye02HawkEye02 Posts: 454
    Legs day max ot style:

    worst WO day para sa akin hindi ko maayos ang squats ko kumikirot pag negative portion na ng lift yung right knee ko hanggang ngayon pag uwi ko kumikirot sya tsk pinilit ko lang tapusin yung 3 sets ng squats

    squat: 130lbs x 3 x 4

    leg press: 220lbs x 2 x 6

    stiff legged deadlift: 130lbs x 2 x 6

    seated calf raise: 110lbs x 3 x 6

    calf raise in leg press machine: 220lbs x 3 x 8
  • DalmasVektazDalmasVektaz Posts: 2,155
    baka di ka man lang nag warm up ng legs mo sir?
  • HawkEye02HawkEye02 Posts: 454
    ang warm up ko bago mag working set kanina:

    body squat: 20 reps

    squat: 60lbs x 5 reps

    80 x 5 reps

    100lbs x 3 reps

    tapos working set na :( yung sa 100lbs medyo kumikirot na right knee ko nun
  • DalmasVektazDalmasVektaz Posts: 2,155
    ahh try mo sir warm up 12 reps pero mababang percent lang ng weight na binubuhat mo. yung akin kasi halimbawa sa military press 40 lbs for 12 reps warm up,kasi yung w.o set ko 75lbs,ilang percent na ba yun? di ko alam pero magaan talaga. kahapon ganun din sa squat,40 lbs 12 reps bago nag working set na 80,90,100, kasi 100 pa lang tlg squat ko hehehe
  • HawkEye02HawkEye02 Posts: 454
    sige try ko yan sana gumaling na tong tuhod na to hahaha! sa tuwing magsquat lang ako sa smith nagkakaganito sa leg press wala naman problem tsk
Sign In or Register to comment.


© Vanilla Keystone Theme 2024