NiceTry baby

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  • NiceTry333NiceTry333 Posts: 326
    [size=x-large] DAY - 25
    BACK WORK OUT


    [/size][size=medium]
    DEADLIFTS
    150lbs 1x8
    190lbs 1x8
    220lbs 1x5
    260lbs 1x5
    300lbs 2x3
    320lbs 1x1 -new

    LAT PULL
    80lbs 1x10

    T-BAR ROW
    130lbs 1x10
    155lbs 1x10
    175lbs 1x10
    200lbs 1x10
    225lbs 1x6

    DB ROW
    100lbs 3x8
    120lbs 1x8

    BB ROW
    100lbs 1x8
    120lbs 1x8
    140lbs 2x6

    FST-7
    PULLOVERS
    80lbs 1x15
    90lbs 4x15
    100lbs 2x15


    -di ko ginamit yung lat pulldown kasi yung wire parang matatanggal na kaya nag dagdag n lang ako ng pang back ko..[/size]
  • Mighty_OakMighty_Oak Posts: 3,940
    Yung program mo parang naka pattern sa Wendler's 5/3/1.
  • NiceTry333NiceTry333 Posts: 326
    Mighty_Oak wrote:
    Yung program mo parang naka pattern sa Wendler's 5/3/1.

    sa deads po ba kuya oak?
  • Mighty_OakMighty_Oak Posts: 3,940
    Yan mismong program mo except sa FST-7. Kaso nga lang naisip ko di ka nag reset sa poundage kaya malamang eh hindi yun yung sinusunod mo na progra. Pero effective yun for strength training.
  • NiceTry333NiceTry333 Posts: 326
    panong rest yun kuya oak?
  • Mighty_OakMighty_Oak Posts: 3,940
    Reset ng poundage or nag deload. Sa program kasi na yun dapat magbawas ka start at 80% of your 1 RM (I think) tapos work your way up.
  • NiceTry333NiceTry333 Posts: 326
    ayan nga po yung di ko maintindihan sa percentage 70% 80% ng poundage.. pano kung di ko alam ang 1rm ko sa ibang prog..
  • Mighty_OakMighty_Oak Posts: 3,940
    You can try using this. Eto yung pinaka realistic na nakita ko na calc so far.

    http://www.timinvermont.com/fitness/orm.htm
  • NiceTry333NiceTry333 Posts: 326
    buti n lang may calculator na kusa i hate math :Dkuya oak may nabasa akong article ni kalbo na nag-iintake sya ng 300 - 400+ protein.
    si christian taabeedoo :))
    kaya ko bang makuha yun sa food pano kung ayaw ko naman tumaba?
  • daltonkamotedaltonkamote Posts: 3,629
    hirap nyan. sure ba yan? taas ng protein na yan. madame naman mataas ang protein na hindi ka tataba, kain ka ng baby spinach. gulay yan,
  • NiceTry333NiceTry333 Posts: 326
    kasi ang daming supplement ni kalbo kaya nakuha nya siguro yun yun ang daily intake nya kuya dalts.. baby spinach? saan ako makakakuha nun at gano kadami? di ako tataba dun?
  • Mighty_OakMighty_Oak Posts: 3,940
    Mahirap yan kung sa natural food source mo lang kukunin. Saka wala pa akong nabasa na study na may significant advantage ang pag consume ng madaming protein, .8g-1g/lb of BW nga lang ang standard eh.
  • NiceTry333NiceTry333 Posts: 326
    ow hell XD imma go and stick on lifting heavy ass :)) and go on diet :)) a clean one :D
  • monching11monching11 Posts: 7,273
    Sa max-ot din na diet laki din ng suggest nila na protein reqt.
  • NiceTry333NiceTry333 Posts: 326
    [size=x-large]DAY - 26

    TKD PRACTICE[/size]


    [size=medium]
    sobrang hilo hilong hilo ako >.<[/size]
  • daltonkamotedaltonkamote Posts: 3,629
    NiceTry333 wrote:
    kasi ang daming supplement ni kalbo kaya nakuha nya siguro yun yun ang daily intake nya kuya dalts.. baby spinach? saan ako makakakuha nun at gano kadami? di ako tataba dun?

    hindi ka tataba jan, gulay yan eh, pede mo isama lage yan sa lahat ng kakainin mo, palengke or grocery makakabili nyan, taas tlga masyado ng protein, haha lupt
  • monching11monching11 Posts: 7,273
    paps pano luto mo sa baby spinach? lagi ko din nababasa yan e
  • NiceTry333NiceTry333 Posts: 326
    ang sakit ng ulo >.<
    sige kuya dalts salamat po subukan ko yan..
  • NiceTry333NiceTry333 Posts: 326
    [size=x-large] DAY - 27

    LEGS WORK OUT

    [/size][size=medium]
    SQUAT
    150lbs 1x8
    190lbs 1x8
    220lbs 2x5

    STANDING CALF RAISE
    240lbs 1x10
    290lbs 1x10
    340lbs 1x10
    390lbs 1x10
    420lbs 1x8

    DEADLIFT
    200lbs 2x8
    240lbs 2x5
    280lbs 1x3
    300lbs 1x1

    LEG EXT
    125lbs 1x10
    150lbs 1x10
    175lbs 1x10
    200lbs 1x10

    SEATED CALF RAISE
    210lbs 1x10
    260lbs 1x10
    285lbs 1x10
    295lbs 1x10

    HAMSTRING CURL
    75lbs 1x10
    100lbs 1x10
    125lbs 1x8
    150lbs 1x8

    FST-7
    LEG PRESS
    260lbs 1x15
    300lbs 1x15
    340lbs 2x15
    360lbs 2x15
    380lbs 1x15

    [/size][size=x-large]
    SHOULDER WORK OUT WEEK 2 PHASE A/WORKOUT 1
    [/size][size=medium]
    RUSSIAN PRESS
    90lbs 2x12
    50lbs 2x12
    100lbs 1x8

    ONE ARM CABLE LAT RAISE (2-3 sec pause)
    30lbs 1x15
    20lbs 1x15
    10lbs 1x15
    20lbs 1x15
    30lbs 1x15

    LEAN AWAY LAT RAISE
    15lbs 4x15
    20lbs 2x15


    ang bigat ng balikat ko XD~[/size]
  • DonzJYEDonzJYE Posts: 173
    NiceTry333 wrote:
    [size=x-large] DAY - 27

    LEGS WORK OUT

    [/size][size=medium]
    SQUAT
    150lbs 1x8
    190lbs 1x8
    220lbs 2x5

    STANDING CALF RAISE
    240lbs 1x10
    290lbs 1x10
    340lbs 1x10
    390lbs 1x10
    420lbs 1x8

    DEADLIFT
    200lbs 2x8
    240lbs 2x5
    280lbs 1x3
    300lbs 1x1

    LEG EXT
    125lbs 1x10
    150lbs 1x10
    175lbs 1x10
    200lbs 1x10

    SEATED CALF RAISE
    210lbs 1x10
    260lbs 1x10
    285lbs 1x10
    295lbs 1x10

    HAMSTRING CURL
    75lbs 1x10
    100lbs 1x10
    125lbs 1x8
    150lbs 1x8

    FST-7
    LEG PRESS
    260lbs 1x15
    300lbs 1x15
    340lbs 2x15
    360lbs 2x15
    380lbs 1x15

    [/size][size=x-large]
    SHOULDER WORK OUT WEEK 2 PHASE A/WORKOUT 1
    [/size][size=medium]
    RUSSIAN PRESS
    90lbs 2x12
    50lbs 2x12
    100lbs 1x8

    ONE ARM CABLE LAT RAISE (2-3 sec pause)
    30lbs 1x15
    20lbs 1x15
    10lbs 1x15
    20lbs 1x15
    30lbs 1x15

    LEAN AWAY LAT RAISE
    15lbs 4x15
    20lbs 2x15


    ang bigat ng balikat ko XD~[/size]

    waaaaa! seriously dude, imba ka din pala regarding sa strength...
    sabagay, height matters dn kc, yung body structure.. 420lbs calf raise.. wew, lalakas nyu naman kaingets hahaha~!
  • NiceTry333NiceTry333 Posts: 326
    di naman po kuya tiniis ko yan onti onti lang po yan.. kakayanin mo din po yan..
  • zanezane Posts: 963
    imba legs :Banane35:
  • NiceTry333NiceTry333 Posts: 326
    [size=x-large] DAY - 28

    TINAMAD :lol:


    DAY - 29
    CHEST WORK OUT

    [/size][size=medium]
    INCLINE BENCH PRESS
    150lbs 3x8
    180lbs 1x8

    DECLINE BENCH PRESS
    100lbs 1x10
    150lbs 1x10
    180lbs 1x8
    200lbs 1x8

    FLAT BENCH PRESS
    100lbs 1x10
    150lbs 1x8
    180lbs 1x8
    200lbs 1x5 - bilang sumakit yung kamay ko..

    DB PRESS
    40lbs 4x12

    CABLE CROSS OVER
    30lbs 1x12
    40lbs 1x12
    50lbs 1x10
    60lbs 1x10

    FST-7
    DB FLYES
    20lbs 7x15 15 -25 sec rest.


    and also did some tri's work out.

    GOOD DAY TO ALL[/size]
  • donbuhdonbuh Posts: 3,164
    lakas mo talaga..kakahiya naman stats ko syo...ahahaha
  • NiceTry333NiceTry333 Posts: 326
    donbuh wrote:
    lakas mo talaga..kakahiya naman stats ko syo...ahahaha

    di naman po kuya.. diba sabi nga nila compare your self only to your self.. lahat naman po makakaya natin :D[size=x-large]DAY - 30

    BACK WORK OUT

    [/size][size=medium]
    DEADLIFT
    140lbs 1x8
    190lbs 1x8
    240lbs 1x5
    290lbs 1x3
    330lbs 1x1

    LAT PULL DOWN - back
    90lbs 1x8
    110lbs 2x8
    130lbs 1x8

    LAT PULL DOWN -front
    90lbs 1x10
    110lbs 2x10
    130lbs 1x10

    T-BAR ROWING
    170lbs 1x10
    195lbs 2x8
    220lbs 1x8

    DB ROW
    100lbs 4x8

    FST - 7
    PULL OVERS
    100lbs 2x15
    80lbs 5x15


    [/size][size=x-large]DAY - 31

    SHOULDER WORK OUT 2nd week
    PHASE A WORK # 2

    [/size][size=medium]
    SNATCH GRIP BACK
    50lbs 6x12

    POWER UP RIGHT ROW
    50lbs 5x12
    90lbs 1x10 - 2sec pause

    INCLINE REAR DELTS RAISE
    15lbs 6x15


    nag break ako ng record sa DLs :lol:
    now lang nakapag update..
    parang FST-7 pla yung shoulder prog ni kalbo kaso 1 mins rest XD~

    GOOD DAY TO ALL :tongue:[/size]
  • NiceTry333NiceTry333 Posts: 326
    [size=x-large] DAY - 32
    CHEST WORK OUT

    [/size][size=medium]
    INCLINE BENCH PRESS
    150lbs 3x8
    180lbs 1x8

    DECLINE BENCH PRESS
    100lbs 1x10
    150lbs 1x10
    180lbs 1x8
    200lbs 1x8

    FLAT BENCH PRESS
    100lbs 1x10
    150lbs 1x8
    170lbs 1x8
    190lbs 1x5 -fail

    DB PRESS
    4lbs 4x12

    CABLE CROSS OVER
    30lbs 1x12
    40lbs 1x12
    50lbs 1x10
    60lbs 1x10

    FST-7
    DB FLYES
    20lbs 7x15

    [/size][size=x-large]
    DAY - 33
    REST

    DAY -34

    LEGS WORK OUT

    [/size][size=medium]
    SQUATS
    150lbs 1x8
    190lbs 1x8
    230lbs 1x5
    260lbs 1x5
    310lbs 1x3

    DEADLIFT
    200lbs 1x8
    250lbs 1x5
    300lbs 1x3
    370lbs 1x1 -wew

    STANDING CALF RAISE
    250lbs 1x10
    300lbs 1x10
    370lbs 1x8
    410lbs 1x8
    440lbs 1x5

    LEG EXT
    100lbs 1x10
    125lbs 1x10
    150lbs 1x10
    175lbs 1x10

    SEATED CALF RAISE
    205lb 1x12
    240lbs 1x10
    290lbs 1x10
    240lbs 1x12

    HAMSTRING CURL
    75lbs 1x10
    100lbs 2x10
    125lbs 1x9

    FST - 7
    LEG PRESS
    270lbs 1x15
    320lbs 1x15
    370lbs 2x15
    440lbs 1x10
    320lbs 2x15

    [/size][size=x-large]
    SHOULDER WORK OUT
    WEEK 3 PHASE A WORK OUT #1

    [/size][size=medium]
    RUSSIAN PRESS
    100lbs 3x8
    120lbs 1x7

    ONE ARM CABLE LAT RAISE
    40lbs 4x10

    LEAN AWAY LAT RAISE
    20lbs 4x10

    STANDING LAT RAISE
    10lbs 3x10



    -nag kakaubusan ng plates kanina.. kaya biglang bumamababa yung set ko at biglang tatataas XD~
    pasensya na ngayon lang nakapag update ng journal ko..


    GOOD DAY EVERYONE

    :love:[/size]
  • daltonkamotedaltonkamote Posts: 3,629
    wow lakas deadlift. good job
  • arwin0609arwin0609 Posts: 984
    daltonkamote wrote:
    wow lakas deadlift. good job

    galit na galit sa deadlift hahahaha
  • XbrainXgainXbrainXgain Posts: 818
    Woot woot! Lakas ng DL bro! Kakayanin ko rin yan! Mga 1 taon pa! Hahahah.
  • NiceTry333NiceTry333 Posts: 326
    daltonkamote wrote:
    wow lakas deadlift. good job

    mas malakas ka pa din kuya dalts :D
    XbrainXgain wrote:
    Woot woot! Lakas ng DL bro! Kakayanin ko rin yan! Mga 1 taon pa! Hahahah.

    kuya XX magagawa mo din po din yun..
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