The First Avenger

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  • BANEBANE Posts: 1,927
    Pede!!! pang chix yan ah. pahawak mo sa mga cihas sa genie hahahahahahahahaha
  • ortho_boyortho_boy Posts: 135
    Ghee wrote:
    Pede!!! pang chix yan ah. pahawak mo sa mga cihas sa genie hahahahahahahahaha

    haha wag ganun sir :) may chicks akong sarili hahaha
  • ortho_boyortho_boy Posts: 135
    [size=large]WEEK 3-Y3T SHOULDER/CALVES[/size]

    Seated side lateral raise: 3 warm up sets
    Seated side lateral raise: 2 triple drop set of 12-15 reps per drop
    Power clean press: 3 working sets of 20-25 reps
    Seated front dumbbell raise: 2 working sets of 16-20 reps
    Reverse machine flyes: 3 triple drop sets of 14-16 reps per drop
    Seated calf raise: 2 warm up sets
    Seated calf raise: 2 drop sets of 20-25 reps per drop
    Standing calf raise: 2 working sets of 20-25 reps per drop
  • ortho_boyortho_boy Posts: 135
    [size=large]WEEK 4-Y3T CHEST-TRICEPS[/size]
    11-21-2014

    Incline Dumbbell Press: 3-4 warm up sets
    Incline Dumbbell Press: 4 working sets of 8-10 reps
    Incline Dumbbell Flyes: 3 working sets of 8-10 reps
    Machine Bench Press: 3 working sets of 8-10 reps
    Straight Bar Triceps Pushdown: 3 warm up sets
    Straight Bar Triceps Pushdown: 4 working sets of 8-10 reps
    Seated Triceps Extension: 4 working sets of 8-10 reps

    [size=large]WEEK 4-Y3T CHEST-TRICEPS[/size]
    11-22-2014

    Wide-grip pulldowns: 4 Warm up sets
    Wide-grip pulldowns: 3 working sets of 8-10 reps
    T-Bar row: 3 working sets of 8-10 reps
    Rack pulls: 3 working sets of 8-10 reps
    Seated cable row: 3 working sets of 8-10 reps
    Barbell Curl: 4 warm up sets
    Barbell Curl: 4 working sets of 8-10 reps
    Standing Dumbbell Curl: 4 working sets of 8-10 reps
  • ortho_boyortho_boy Posts: 135
    [size=large]WEEK 4-Y3T LEGS[/size]
    11-24-2014

    Leg extension: 2 warm up sets
    Squats: 4 warm up sets
    Squats: 4 working sets of 8-10 reps : LAST SET - 250LBSX6
    Leg extensions: 4 working sets of 8-10 reps
    Lying Leg Curl: 4 warm up sets
    Lying Leg Curl: 4 working sets of 8-10 reps
    Stiff-legged deadlift: 4 working sets of 8-10 reps : LAST SET-250LBSX5
    Seated leg Curl: 2 working sets of 8-10 reps

    [size=large]WEEK 4-Y3T SHOULDER CALVES[/size]
    11-26-2014

    Side lateral raise: 4 warm up sets
    Side lateral raise: 3 working sets of 8-10 reps
    Push press: 3 working sets of 8-10 reps - LAST SET: 110LBSX6
    Upright barbell row: 3 working sets of 8-10 reps
    Dumbbell bent-over raise: 3 working sets of 8-10 reps
    Standing Calf raise: 4 warm up sets
    Standing Calf raise: 4 working sets of 8-10 reps : LAST SET - 280LBSX8
    DeadLift: 250lbsx5x2pasintabi po sa mga matutulog :) progress pic exhibit A :
    qydav6.jpg
  • ortho_boyortho_boy Posts: 135
    [size=large]WEEK 5-Y3T BACK BICEPS[/size]
    11-27-2014
    Wide-Grip Lat Pulldown: 3-4 warm up sets
    Wide-Grip Lat Pulldown: 3-4 sets of 12-14 reps
    T-Bar Row: 3 sets of 12-14 reps - LastSet:110x12
    Seated Cable Row: 3 sets of 12-14 reps
    Rack Pull Deadlift: 2 sets of 12-14 reps -LastSet:250lbsx10
    EZ Bar Curl: 1 warm up set
    EZ Bar Curl: 3 sets of 12-14 reps
    Standing Dumbbell Curl: 3 sets of 12-14 reps
  • ortho_boyortho_boy Posts: 135
    will just share my lifts on Fitness RCBC as guest: ( isasama ko na yung bar kasi 1st time ko mag buhat ng ganung bar which is 40lbs na pala and by kgs pala ang lahat ng plate dun; nag math pa kami haha )

    SQUATS + 40lbs oly bar: 60kgs,70kgs,80kgs,90kgs x5 ; 115kgsx3
    BENCHPRESS + 40lbs oly bar: 50kgs,60kgs,70kgs,80kgs,90kgs x5
    DEADLIFT + 40lbs oly bar: 50kgs,60kgs,80kgs,100kgs,100kgs x5
    INCLINE DUMBBELL PRESS: 26kgsx 12 ; 32kgsx10 ; 36kgsx8 ; 36kgsx8
    DIPS: BW x 20,15,15
    TRICEP PUSHDOWN : 20kgsx12; 30kgsx12; 55kgsx10; 70kgsx8

    im happy i hit good numbers that time :) sana tuloy tuloy na
    my legs are still recovering now haha worth the pain :)
  • ortho_boyortho_boy Posts: 135
    [align=left][size=medium]CHEST-BICEPS DAY (12-01-14)[/align][/size]
    INCLINE DUMBBELL PRESS
    WU set - 30x15;30x12;30x12
    WorkSet - 60x10; 70x8; 80x6

    BENCH PRESS
    WU set - 100x15
    WorkSet - 200x8; 200x6 ; 230x6

    PECK DECK
    50x12; 60x8; 70x6

    CABLE CROSS OVER
    40x12; 50x8; 60x8

    SEATED DUMBBELL CURL
    WU set - 15x20
    WorkSet - 30x8; 30x8

    BARBELL CURL
    30x10; 50x8; 50x8

    PULL-UPS
    BWx10
  • ortho_boyortho_boy Posts: 135
    i might change my program to SHORTCUT TO SIZE by jim stoppani probably next year or late december. opinions and suggestions are very much welcome :) thanks guys
  • reinellroireinellroi Posts: 147
    ortho_boy wrote:
    i might change my program to SHORTCUT TO SIZE by jim stoppani probably next year or late december. opinions and suggestions are very much welcome :) thanks guys

    sir i'm also changing my program to shortcut to size. pansin ko lang wala syang Conventional deads or sumo deads. What do you think kung lalagyan ko sya ng Conventional deadlift sa start ng Back/Bis day? Deads is my fav workout kasi, lol
  • ortho_boyortho_boy Posts: 135
    reinellroi wrote:
    sir i'm also changing my program to shortcut to size. pansin ko lang wala syang Conventional deads or sumo deads. What do you think kung lalagyan ko sya ng Conventional deadlift sa start ng Back/Bis day? Deads is my fav workout kasi, lol
    ah wala ba DL. i think pwede naman as long na kaya pa and pasok sa phase na ginagamit niya.
  • reinellroireinellroi Posts: 147
    ortho_boy wrote:
    reinellroi wrote:
    sir i'm also changing my program to shortcut to size. pansin ko lang wala syang Conventional deads or sumo deads. What do you think kung lalagyan ko sya ng Conventional deadlift sa start ng Back/Bis day? Deads is my fav workout kasi, lol
    ah wala ba DL. i think pwede naman as long na kaya pa and pasok sa phase na ginagamit niya.

    ah okay po sir. Gagawin ko nalang po is yung squats is high reps on microcylcle/week 1 and 2 then low reps(5-3-1) on week 3 and 4 then put conv. deads(5-3-1 reps) on back day, nabasa ko kasi na need din ng pahinga sa deads for back safety. Thanks sir :sport:
  • ortho_boyortho_boy Posts: 135
    i had a sneak preview on what im going to do starting next year. im excited and nervous at the same time. lets see if ill gain what he gained.
  • ortho_boyortho_boy Posts: 135
    had an annual physical exam. 5'7" at 75.5kgs = obese class 1. mahusay hahaha
  • ortho_boyortho_boy Posts: 135
    decided to start SHORTCUT TO SIZE by JimStoppani; here goes:

    [size=medium]JIM STOPPANI'S 12-WEEK SHORTCUT TO SIZE [/SIZE]
    [size=small]PHASE 1, DAY 1 - CHEST/TRICEPS/CALVES[12/14/14][/size]

    Bench Press 4 x 12-15 : 100,120,140,160lbs
    Incline Bench Press 3 x 12-15 : 100,120,140lbs
    Incline Dumbbell Flye 3 x 12-15 : 20,25,30lbs
    Cable Crossover 3 x 12-15 : 30,40,50lbs
    Triceps Pressdown 3 x 12-15 : 50,60,70,lbs
    Lying Triceps Extension 3 x 12-15 : 40,50,50lbs
    Cable Overhead Triceps Extension 3 x 12-15 : 30,40,50lbs
    Standing Calf Raise 4 x 25-30 : 100,140,140,160lbs
    Legpress Calf Raise 4 x 25-30 : 50,90,150,150lbs

    PWO drink:1scoop PM7
    10mins walk home
    DONE!:flex:
  • ortho_boyortho_boy Posts: 135
    [size=medium]JIM STOPPANI'S 12-WEEK SHORTCUT TO SIZE [/size]
    [size=SMALL]PHASE 1, DAY 2 - BACK/BICEPS/ABS[12/15/14][/size]

    Dumbbell Bent-Over Row 4 x 12-15:30,40,40,40lbs
    Wide-Grip Pulldown 3 x 12-15: 80,90,100,100lbs
    Standing Pulldown 3 x 12-15: 50,50,50lbs
    Straight Arm Pulldown 3 x 12-15 : 50,60,60lbs
    Barbell curl 4 x 12-15:20,30,30,30lbs
    Dumbbell Incline Curl 3 x 12-15: 10,10,10lbs
    One-Arm High Cable Curl 3 x 12-15: 10,20,20lbs
    Hip Thrust 3 x 20-30*
    Crunch 3 x 20-30*
    Oblique Crunch 3 x 20-30*

    *rest pause on every last set

    PWO drink:1scoop PM7
    10mins walk home
    DONE!:flex:
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