RicardoJuan's Journal

ricardojuanricardojuan Posts: 158
in Personal Journals
Hi mga boss! Please help me to reach my goal. Any suggestion is highly appreciated! TIA!
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11/23/2012
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Comments

  • allen101allen101 Posts: 5,102
    Thanks for starting your journal sir.
    You can already start to post your workout logs here.

    Wow, may whey, amino, glutamine at BCAA pa! Kumpleto rekado ah! Hehe.
    Goodluck sir.
  • arwin0609arwin0609 Posts: 984
    sir post nyo ung program nyo para makita ng mga masters at makapag suggest depende sa goal nyo...
  • ricardojuanricardojuan Posts: 158
    allen101 wrote:
    Thanks for starting your journal sir.
    You can already start to post your workout logs here.

    Wow, may whey, amino, glutamine at BCAA pa! Kumpleto rekado ah! Hehe.
    Goodluck sir.

    Di ko nga lam kung efective yan pre nagbabasa lang ako. Hehe. Medyo tinitipid ko din kc ang mahal, hehe. Ttnx!
    arwin0609 wrote:
    sir post nyo ung program nyo para makita ng mga masters at makapag suggest depende sa goal nyo...

    Tol paturo nman. Papano ipopost yung program? Dito ko din b mismo sa thread ipopost? And by detail ba every workout or yung usual routine ko lng? New here kc. Tnx.
  • arwin0609arwin0609 Posts: 984
    dito mo mismo i post yung program mo kasi journal mo to eh... Medyo mas maganda kung mas detail like ilang reps sets at weight(lbs or kg).
  • allen101allen101 Posts: 5,102
    andami mo ng supps, pero may mga nakikita pa akong post mo about sa ibang supps...
  • ricardojuanricardojuan Posts: 158
    @arwin0609 ah by detail pla sir, cge sir will do! Tnx!

    @allen101 curious kc ako dun sa benefits ng supplement na yun bka kasi effective sa kin e, base kc dun sa mga nbasa ko. Pro cguro I should stick n lng sa basic supplements tnx!
  • ProlevelzProlevelz Posts: 1,162
    post more details.....

    we will wait your kasalukoyang routine....

    goal mo..
    timbang..?
    taas mo..?
    Hobbies...
  • ricardojuanricardojuan Posts: 158
    Will try MAXOT, kakabasa ko lang journal ni boss zane mukhang epektib eh. Wish me luck!
  • ranuserranuser Posts: 349
    Goodluck bro!
  • ricardojuanricardojuan Posts: 158
    Tried MaxOT kahapon around 1PM
    Chest and Tricep day:
    Inclined Bench Press: 120lbs x12
    170lbs x6
    180lbs x6 x6
    Flat Bench Press: 140lbs x12
    180lbs x6 x6 x6
    Decline Bench Press: 150 x 10
    180 x6 x6 x6
    Closed Grip EZ Curl bar Bench press: 140 x6 x6 x6
    Pull Over: 50lbs x8 x8 x8
    Dumble Flyes: 25lbs x8 x8 x8
    Cable Push down: 50lbs x12 x12 x12
    Dumbell Kickback: 25lbs x12 x12 x12
    Dumbell Tricep Extension: 40lbs x12 x12 x12

    Done in 1hr. Postworkout supplement: MutantMass1scoop + 1scoop GS ON Whey + 5grms Glutamine Powder + 5gms BCAA powder + 5gms Creatine powder.

    Di ko alam kung tama etong ginawa kong work out, pakicorrect naman ako mga sir! Thanks!
  • ProlevelzProlevelz Posts: 1,162
    di kaba umiinom ng pre WO supps?
  • XbrainXgainXbrainXgain Posts: 818
    Nabasa niyo na po ba yung pdf file sir?
  • ricardojuanricardojuan Posts: 158
    @Prolevelz Yup, jack3d pala pre work out ko sir.

    @XbrainXgain ndi ko nabasa sir eh. Eto lang sinunod ko:
    You could summarize Max-OT like this:
    1. Each workout should last approximately 30 to 45 minutes.
    2. Train only 1 or 2 muscle groups per workout/day.
    3. Do 6 to 9 total heavy sets per muscle group.
    4. Do 4 to 6 reps per set.
    5. Rest 2 to 3 minutes between sets. (STR)
    6. Train each muscle group once every 5 to 7 days. (ITR)
    7. Take a 1 week break from training every 8 to 10 weeks.

    Yung sa last part ng work out di ko masyado sinunod. May effect ba yun?
  • StannisStannis Posts: 1,377
    ricardojuan wrote:

    Yung sa last part ng work out di ko masyado sinunod. May effect ba yun?

    Basahin mo yung part na yan sa ebook haha
  • XbrainXgainXbrainXgain Posts: 818
    ^yes sir. Mas maganda kung basahin mo yung ebook. Dami ka matututunan. Mahaba nga lang pero worth it.
  • ricardojuanricardojuan Posts: 158
    Ok sir will do! Salamat!
  • ricardojuanricardojuan Posts: 158
    Shoulder day:
    Military Press 120 x6 x6 x6
    Behind Neck Press 120 x6 x6 x6
    Arnold Press 30 x6 x6 x6
    Barbel Upright Row 100 x6 x6 x6
    Shrug 150 x6 x6 x6
    Dumbell Lateral Raise 20 x8 x8 x8
    Dumbell Front raisw 20 x8 x8 x8
  • ricardojuanricardojuan Posts: 158
    Nabasa ko na yung kalahati nung pdf file ng MAX OT, dami nga matututunan dito. Di ko pa natapos ang haba pa. haha. Btw, ask ko lang pano pala if imomodify kc 3-4 days per week lang ako mag workout per week, alternating days actually. Nakalagay kc dun na workout daily eh. Help pls thanks!
  • XbrainXgainXbrainXgain Posts: 818
    Sir kindly visit www.jeffwillet.com. Check his blog. May ginawa siya duon na 4 day split. :)
  • ricardojuanricardojuan Posts: 158
    @XbrainXgain thanks bro! ok talaga dito sa pbb, madami kang matututunan at mababait mga masters nagshishare ng knowledge. hehe.
  • XbrainXgainXbrainXgain Posts: 818
    Oo nga eh. At araw araw may bago kang matututunan from them na masasabi nating legit. :) nakita mo na sir?
  • ricardojuanricardojuan Posts: 158
    Yup tnx pre @Xbrainxgain!Wednesday: back and bicep
    Pull up x6 x6 x6
    Lat pull down 150 x6 x6 x6
    Dead lift 190 x6 x6 x6
    Barbell bent over row 130 x6 x6 x6
    Cable seated row 180 x6 x6 x6
    T bar row 150 x6 x6 x6
    Straight arm push down 100 x6 x6 x6
    Alternate Dumbell curl 30 x6 x6 x6
    EZ bar curl 70 x6 x6 x6
    Barbell curl 60 x6 x6 x6Friday: Chest and Tricep
    Flat Bench press 180 x6 x6 x6
    Inclined bb press 170 x6 x6 x6
    Declined bb press 170 x6 x6 x6
    EZ bar closed grip press 110 x6 x6 x6
    Pull over 50 x8 x8 x6
    Dips x12 x10 x8
    Pec deck x6 x6 x6 idk d weight lahat ng plate
    Cable tricep pushdown 70 x6 x6 x6
    Dumbell kickback 20x12 x10 x10
    Dumbell standing tricep extension 50x6 x6 x6
  • ricardojuanricardojuan Posts: 158
    Sunday(Today): Shoulder and Legs
    Military Press 120 x6 x6 x6
    Upright row 100 x6 x6 x6
    Barbell shrug 190 x6 x6 x6
    Dumbell Arnold Press 40 x6 x6 x6
    Dumbell Side Lateral Raise 30 x6 x6 x6
    Barbell front lateral raise 60 x6 x6 x6
    Squat 150 x6 x6 x6
    Standing Calf Raise 200x6 x6 x6
    Leg Extension 60 x6 x6 x6
    Leg Press 160 x6 x6 x6
    Lying leg curls 60 x6 x6 x6
  • ricardojuanricardojuan Posts: 158
    Mga masters, tama ba tong pinaggagagawa ko? Pakicorrect nman po ako ang suggestions pls? TIA!
  • XbrainXgainXbrainXgain Posts: 818
    Train each body part once per week.
    4-6 reps for major body parts.
    6-8 total sets for bigger muscle groups.
    4-5 total sets for smaller muscle groups.
    Select mostly free weight compound exercises.
    Don't group large body parts together like chest and back or legs and chest.

    Believe. Achieve.

    http://www.jeffwillet.com/

    Sir kung susundin natin yung max ot principles parang masyado maraming sets. Pero siyempre depende parin yan sayo. Katawan mo yan eh. :) tweak tweak lang. Yung calf raises mo ba sir okay na yun sayo? 6 reps lang?
  • ricardojuanricardojuan Posts: 158
    Oo nga pre ang dami nga. Hehe. Parang bitin kasi pag di ganon karami at feeling ko naluluge ako sa binabyad sa gym pag saglit lang. Hehe.Did 5Km run at PNP Transformation Oval plus 1 1/2 hour boxing lesson at PNP Gymnasium today. Todo pawis.
  • ricardojuanricardojuan Posts: 158
    Did back and bicep last wednesday and chest + tricep today. First time to reach 210lbs sa bench press 3x6reps w/o spotter, ramdam ko!
  • arwin0609arwin0609 Posts: 984
    yun oh ang lokos lokos..... hehehehe
  • ricardojuanricardojuan Posts: 158
    Ramdam ko nga! Nagkatrangkaso ako simula pa nung sunday, 3days na akong absent sa work. Ang laki ng binaba ng timbang ko, hay back to zero ata. Tsk. Sana gumaling na ko!
  • miguelmiguel Posts: 895
    get well soon paps!
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