Donz's Journey to Musclebuilding
DonzJYE
Posts: 173
Hi guyz. Gusto ko po sana ma-belong dito sa community ng PBB. Dame ko po kasi natutunan at, sana maging mga kaibigan dn^_^
Heres my journal po :
Week 1
Day 1 -Shoulder & tri's
bb military press - 5 x15WU, 12, 10, 8, 8
machine press 4 x 12, 10, 8, 8
db front raise - 4 x 12, 10, 8, 6
db side laterals - 4 x 12, 10, 8, 6
reverse shoulder flyes 4 x 10, 6, 6, 6
upright rowing 3 x 8, 6, 6
tricep cable press downs - 2 x 12, 8
seated overhead tricep press - 2 x 12, 10
day 2 - Active off
Day 3 - Chest & Abs
incline bench press - 4 x 15WU, 12, 10, 8, 6,6
flat bench press - 4 x 12, 10, 8, 6,6
dec bench press - 4 x 12, 10, 8, 6,6
db inclined press - 3 x 10, 8, 8
db press - 3 x 10, 8, 8
cable crossover - 4 x 10, 8, 8, 8
pec deck - 7 x 12F
Crunch - 1 x 25
Reverse crunch - 1 x 15,
Vertical sit-ups - 1 x 15,
weighted v.sit-ups 2 x 8, 6
Leg raise - 2 x 15, 12
Day 4 - Active off
Day 5 - Back, Bi's & legs
squats - 4 x 10WU, 8, 6, 6, 4
leg press - 3 x 8, 7, 7
weighted pull-ups - 5 x 7WU 6, 6, 6, 6
wide grip lat pull-down - 3 x 8, 6, 6
seated cable rows - 2 x 6, 4
deadlifts - 2 x 5, 5
one arm db rowing 3 x 8, 6, 5
BB curls - 2 x 8, 6
db hammer curls - 3 x 8, 6, 5
concentration curl 4 x 8, 5, 5, 5
Alternating days, Day 6 - repeat cycle.. 4-5 days chest muscle recovery. If not -> overtrained.
Heres my journal po :
Week 1
Day 1 -Shoulder & tri's
bb military press - 5 x15WU, 12, 10, 8, 8
machine press 4 x 12, 10, 8, 8
db front raise - 4 x 12, 10, 8, 6
db side laterals - 4 x 12, 10, 8, 6
reverse shoulder flyes 4 x 10, 6, 6, 6
upright rowing 3 x 8, 6, 6
tricep cable press downs - 2 x 12, 8
seated overhead tricep press - 2 x 12, 10
day 2 - Active off
Day 3 - Chest & Abs
incline bench press - 4 x 15WU, 12, 10, 8, 6,6
flat bench press - 4 x 12, 10, 8, 6,6
dec bench press - 4 x 12, 10, 8, 6,6
db inclined press - 3 x 10, 8, 8
db press - 3 x 10, 8, 8
cable crossover - 4 x 10, 8, 8, 8
pec deck - 7 x 12F
Crunch - 1 x 25
Reverse crunch - 1 x 15,
Vertical sit-ups - 1 x 15,
weighted v.sit-ups 2 x 8, 6
Leg raise - 2 x 15, 12
Day 4 - Active off
Day 5 - Back, Bi's & legs
squats - 4 x 10WU, 8, 6, 6, 4
leg press - 3 x 8, 7, 7
weighted pull-ups - 5 x 7WU 6, 6, 6, 6
wide grip lat pull-down - 3 x 8, 6, 6
seated cable rows - 2 x 6, 4
deadlifts - 2 x 5, 5
one arm db rowing 3 x 8, 6, 5
BB curls - 2 x 8, 6
db hammer curls - 3 x 8, 6, 5
concentration curl 4 x 8, 5, 5, 5
Alternating days, Day 6 - repeat cycle.. 4-5 days chest muscle recovery. If not -> overtrained.
Comments
lalo tuloy ako ginaganahan mag gym, simula ng natagpuan ko tong site na to. hehehe..
idol ko po tlga, yung ke sir dalton
anyway mga boss's tenk yu po sa inyo....
ahhh :P opo sir. ty po sa comment... baby girl ko po, tenk yu sir ng marami.... ^^
back workout done!
pero parang sumakit ata yung lower back ko, nabigla ata sa deadlift, ngaun na lng kasi ulit, for almost 6months. 140lbs lng naman... kaso parang mejo may pain, i know nasa proper form ako, pero tingin ko nabigla tlga.... sana wag naman another injury,
niwey, aiming for another w.o tomorrow.. arms... or legs...
gud day PBB!
yes boss monch! kasi simula ng magbalik workout po ako, never ako nag hit ng bi's at tri's eh... parang wala tuloy kalaman laman biceps at triceps ko... pero may nabasa ako article po d2, na madali daw ma-improve ang arms, kahit konting exercise lng... pero genetics pa dn tlga hahaha... lalo na kng gifted di po ba... (sayang di ako gifted) anyway, train hard nlng, talunin ko pa ang gifted
may PRO naman tumutulong po eh, boss MILKY... hehehe
thank you po sir!
tnx tnx!
updated mg w.o program....
kng wala progress, then shift ulit cycle
Seated Barbell press - 5x15WU, 12, 8, 6
Dumbell Press - 4x8, 8, 8, 6
Front DB raise - 4x12, 10, 8, 8
Lateral raise - 4x12, 10, 8, 8
Bent over db raise - 4x10, 8, 8, 8
Skull crusher - 4x12, 7, 7, 6
Tricep ext - 4x12, 10, 8, 8
Tricep pressdown 4x10, 8, 8, 6
Behind the back dips - 3x8, 6, 5
Whew.. intensity is medium, compared to gwo with sir milk, pero atleast stimulating, ok na kesa wala hehehe....
Yep... kaso mejo absent ako dis past few weeks eh.. hehehe
dabest mag wo sa mascu...
hehehe.. basta pag free ka po, try mu dumaan, lagi andun si sir milk. 6pm-9pm po sya dun, pag sunsday ata wala sya... alam mo na po ba loc. ng mascu gym?
ou try mo po... next week balik na uli ako dun eh... nakaka motivate mag buhat, maganda mga kagamitan, at mabangis pa kasabay mu.. pirmis mag ggrow ka talaga heheh..
wheeew!
Bat ganun parang hirap ako mag back?
I tried wide grip chin-ups, di ko man lang magawa kahit 3reps lng?!
bumigat na cguro ako maxado, dati kaya ko 8reps, ngaun 3 lng ang hirap pa, di na maabot ung chest part?!
or weak na yung back muscles ko? huhuhuh
ako din makapag chin ups ahaha!