ric- lol kaya mo din yan nataon lang na mas nauna ako sayo nag start mag buhat. dedication lang at passion sa BB ang kailangan. height - 5'7"
about my traps wo, maniwala kat hindi shrugs lang yan. i like hitting it with heavy DB shrugs rather that BB. nahihirapan kasi akong i hold sa taas ( squeeze ) kapag BB ang gamit. recently i added face pulls concentrating with my traps syempre may kjasama na ding rear delts. yun lang nothing special.
seven- hmmm.... pano ba to. kasi every time na mag back wo ako i switch exercises depende kung anong focus ko, kung wideness ba or thickness.
wideness - i start working out with my lats dahil buo pa ang lakas ko at makakapag buhat ako ng heaviest ko with it. i warm up with wide grip pull ups or narrow pull ups 3 sets of 10 rpes each. first exercise is wide grip lat pull downs 4 sets din starting with moderate weight till i hit with my heaviest na halos pwede na akong mag baras sa weight ahahah! then narrow grip or hammer grip lat pull downs, this i do with moderate weight only using the same weight the whole 4 sets concentrating sa squeeze sa negative.
thickness/over all back thickness - i start with heavy a deadlift (power training style) then followed by heavy rowing exercises like crock rows, bb bent over rows and seated cable rows.
napaka basic ng mg workout routines ko, old school na old school but it still works for me. you can try working out like this pero i there's no assurance na it will work for you. trial and error ika nga.
just keep on training properly, darataing din tayo sa time na maabot din natin ang goals natin! cheers!nga pala, credits to DS and sa lahat ng malalakas mg DL sa forum dahil sa kanila lalo akong naging serious with my deadlifts ahahah!
feels good man! had a great back wo at mascu! sarap mag feeling malaks sa DL ahahaha! i know some of you guys will not be impressed as i use straps with my lifts but for me it felt really great. my lifts:
DL
wu - 90x15
1st - 270x5
2nd - 325x3
3rd - 360x1 (felt i could still do one more rep but hesitated)
4th - 390x1
Comments
DS- tsaka na yung kumpletong mandatory poses pag meron nang biyak para di naman nakakahiya.
bulk lang ng bulk! bulk forever lol!
haahhaha!
Naliliitan ka pa talaga sa mga braso sa lagay na yan ha? Ano na ba size?
Gusto ko yung sa pic 1, tinesting ko yun kanina after manuod ng mr olympia sa gym, kaya lang dko nagawa parang tanga lang hehe.
Ganda talaga ng orca mo sa likod sir milk!
Eh di malaki nga!
Di ko magawa ganyang mga posing sagwa ko tingan di kasi ako marunong! hahaha
philipine cobra tawag jan allen, yan ang the cobra of pbb.. woooo!!!
aww grabe ang lats.. parang cobra nga.. :sport: idol..
ayos! boarding na ang milky airlines!
about my traps wo, maniwala kat hindi shrugs lang yan. i like hitting it with heavy DB shrugs rather that BB. nahihirapan kasi akong i hold sa taas ( squeeze ) kapag BB ang gamit. recently i added face pulls concentrating with my traps syempre may kjasama na ding rear delts. yun lang nothing special.
seven- hmmm.... pano ba to. kasi every time na mag back wo ako i switch exercises depende kung anong focus ko, kung wideness ba or thickness.
wideness - i start working out with my lats dahil buo pa ang lakas ko at makakapag buhat ako ng heaviest ko with it. i warm up with wide grip pull ups or narrow pull ups 3 sets of 10 rpes each. first exercise is wide grip lat pull downs 4 sets din starting with moderate weight till i hit with my heaviest na halos pwede na akong mag baras sa weight ahahah! then narrow grip or hammer grip lat pull downs, this i do with moderate weight only using the same weight the whole 4 sets concentrating sa squeeze sa negative.
thickness/over all back thickness - i start with heavy a deadlift (power training style) then followed by heavy rowing exercises like crock rows, bb bent over rows and seated cable rows.
napaka basic ng mg workout routines ko, old school na old school but it still works for me. you can try working out like this pero i there's no assurance na it will work for you. trial and error ika nga.
just keep on training properly, darataing din tayo sa time na maabot din natin ang goals natin! cheers!nga pala, credits to DS and sa lahat ng malalakas mg DL sa forum dahil sa kanila lalo akong naging serious with my deadlifts ahahah!
laki mo talaga sir milk!
balls to the wall chest training mamaya sa MASCU gym sumabay na kung sinong gustong sumabay! lets get it on!
nakaka inspired yung mala-COBRA nyong likod.:bodybuilder:
DL
wu - 90x15
1st - 270x5
2nd - 325x3
3rd - 360x1 (felt i could still do one more rep but hesitated)
4th - 390x1
KROC ROWS
wu1 - 60x20
wu2 - 80x18
working - 100x13
SEATED ROWS
1st - 120x15
2nd - 150x15
3rd - 170x12
4th - 190x10
then followed by wide and narrow grip lat pull downs using moderate weight. thats it pancit!
Ayawan na nga talaga hahaha.