Squat
50lbs warm up-12reps-2sets
70lbs-12reps-2sets
90lbs-10reps-2sets(mas iba po pala yung feeling pag manual kaysa sa smith machine
kasi yung pag balance sayo manggagaling,pero ang sarap!)
DB Squat
60lbs-12reps-3sets
Seated Calves Raise
65lbs-12reps-5sets
Legs Extension
40lbswarm up-12reps-2sets
60lbs-12reps-2sets
80lbs-10reps-2sets
100lbs-6reps-2sets
dimson, kaya mo yang habulin sila, alam ko lahat tayo dedicated sa buhatan, madalas sa nutrition nagkakatalo. kaya yan ang ayusin mo iho, i assure you, you will raise your lifting stats. tinitignan ko yong stats mo di na masama ilang buwan ka na ba sa gym?
dimson, kaya mo yang habulin sila, alam ko lahat tayo dedicated sa buhatan, madalas sa nutrition nagkakatalo. kaya yan ang ayusin mo iho, i assure you, you will raise your lifting stats. tinitignan ko yong stats mo di na masama ilang buwan ka na ba sa gym?
salamat po sir pacs...
4 and half months narin po...2buwan home WO at 2 and half months sa gym napo...
tuloy-tuloy napo ito...
Squat
50lbs warm up-12reps-2sets
70lbs-12reps-2sets
90lbs-10reps-2sets(mas iba po pala yung feeling pag manual kaysa sa smith machine
kasi yung pag balance sayo manggagaling,pero ang sarap!)
DB Squat
60lbs-12reps-3sets
Seated Calves Raise
65lbs-12reps-5sets
Legs Extension
40lbswarm up-12reps-2sets
60lbs-12reps-2sets
80lbs-10reps-2sets
100lbs-6reps-2sets
yung sa squats mo bro, pede mo siguro na dagdagan ng weight tas low reps around 3-5. IMO di mo pa kailangan ng 10 reps
tama si emon, dim dagdagan mo konti basta kaya, pakiramdaman mo ang sarili mo. at huwag kang mahiyang mag pa spot kung susubok ka ng mabigat. dito sa tate pakapalan ng mukha at ok naman mga tao, di kagaya sa atin minsan tataas ng ere ng mga tao and they look down on you.
totoo yan delikado sumubok ng mabigat, kaya minsan kayong mga magkakakilala mag set kayo ng kahit isang araw na magkakasama sa gym para mag spot spot kayo, at masubok niyo ang 1 RM niyo. mga 3 hrs before lumapang muna kayo. at kailangan tama ang pahinga at kung may pre WO drink kayo 30 mins before laklakin niyo. sabi lang to.
Tricep Pushdown
30lbs-12reps-2sets
40lbs-8reps-4sets ( grabe sobrang pagod na...sana mag improved
ako dito kasi liit pa din ng tricep ko...)
Tricep Rope pulldown
40lbs-8reps-3sets
Tricep Dips BW-12reps-3sets
Post Workout meal
isang malupit na timplahan ng PM7 na may gatas...hay sarap:yahoo:
Bro, double check mo form sa pull ups, kasi lat pulldown mo ay 80 palang wala pa sa bw mo then 10 reps at 2 sets ka sa pull ups.
Baka there's something wrong.
Either hindi full rom ang pull ups mo or masiyado na magaan ang lat pulldown mo at kailangan mo ng dagdagan. Although iba iba din kasi talaga.
Bro, just like what the other's said high reps won't benefit you at your current level. Focus on getting stronger first which in turn will make you bigger plus it will promote myofibriliar hypertrophy which is the kind of hypertrophy that produces quality muscles. Tapos kumain ka ng kumain, don't worry too much about getting fat (I'm basing this from what I saw when we met).
nakita kita sir DV...nasa likod lang ako ni sir mighty bago kayo pumasok sa sm hypermarket...
naka sumbrero ka pa nga eh...sayang sir hindi tayo nakapag usap...may nxt tym pa naman po..cheers
[Bro, just like what the other's said high reps won't benefit you at your current level. Focus on getting stronger first which in turn will make you bigger plus it will promote myofibriliar hypertrophy which is the kind of hypertrophy that produces quality muscles. Tapos kumain ka ng kumain, don't worry too much about getting fat (I'm basing this from what I saw when we met).
[/quote]
@sir mighty,salamat po sa tip nyo...promise gagawin ko po yan:flex:
at sana po gumaling na po yung anak nyo po...
Alternate Dumbbell Curls
20lbs each hand-20reps-3setNakakalungkot naman=(
huling timplahan na ng promatrix7 ko...
di bale hantayin ko na lang next batch ng PM7 ni sir Mighty:lol
hindi sir ah...mas mataas parin numbers mo eh,
dalawang servings sa isang araw...
umaga at gabi pag rest day,umaga at post WO naman pag lift days:sport:
sayo sir,meron pa?
meron pa, pero konti nadin., hehe. same lang din pala tayo ng serving, baka napapadami ang scoop mo bro. wala pang one month diba? 65 serving yung pm7 ang pagkakaalam ko.
ang ginawa ko kasi ginamit ko dati yung scooper ng impact whey(2scoops=30grms)
ginawako nung first week ko ng pag inom ng PM7 3scoops=45grms...
kaya napaaga ang pagkawala ni PM7=(
Comments
pullups BW-10reps-2sets
SLDL 70lbs warm up-12reps-2sets
90lbs-12reps-2sets
100lbs-12reps-1set
110lbs-10reps-1set
Machine Row 70lbs warm up-12reps-2sets
90lbs-12reps-1set
110lbs-12reps-1set
120lbs-12reps-2sets
Lat Pulldown (wide grip)
30lbs warm up-12reps-2sets
60lbs-12reps-3sets
70lbs-12reps-1set
(close grip)
80lbs-10reps-3sets
Overhead Tricep Extension
30lbs-15reps-2sets
40lbs-10reps-5sets
Tricep Pushdown
30lbs-12reps-2sets
40lbs-8reps-4sets ( grabe sobrang pagod na...sana mag improved
ako dito kasi liit pa din ng tricep ko...
Tricep Rope pulldown
40lbs-8reps-3sets
Tricep Dips BW-12reps-3sets
Post Workout meal
isang malupit na timplahan ng PM7 na may gatas...hay sarap:yahoo:
^noted sir mighty....gagawin ko po yan
salamat pocheers
Squat
50lbs warm up-12reps-2sets
70lbs-12reps-2sets
90lbs-10reps-2sets(mas iba po pala yung feeling pag manual kaysa sa smith machine
kasi yung pag balance sayo manggagaling,pero ang sarap!)
DB Squat
60lbs-12reps-3sets
Seated Calves Raise
65lbs-12reps-5sets
Legs Extension
40lbswarm up-12reps-2sets
60lbs-12reps-2sets
80lbs-10reps-2sets
100lbs-6reps-2sets
salamat po sir pacs...
4 and half months narin po...2buwan home WO at 2 and half months sa gym napo...
tuloy-tuloy napo ito...
yung sa squats mo bro, pede mo siguro na dagdagan ng weight tas low reps around 3-5. IMO di mo pa kailangan ng 10 reps
at pati narin da iba WO ko...dagdag bigat at low reps
mamaya chest day...salamat
ngayon palang motivated nako:yahoo:
Bro, double check mo form sa pull ups, kasi lat pulldown mo ay 80 palang wala pa sa bw mo then 10 reps at 2 sets ka sa pull ups.
Baka there's something wrong.
Either hindi full rom ang pull ups mo or masiyado na magaan ang lat pulldown mo at kailangan mo ng dagdagan. Although iba iba din kasi talaga.
salamat po at napansin nyo po yun...update ko po ulit nxt backWO ko po...
at unahin ko po kaya yung lat pulldown para po may lakas pa ako...
Bench Press 70lbs warm up-12reps-2sets
100lbs-10reps-2sets
120lbs-8reps-2sets with spot
Incline BP 70lbs warm up-12reps-2sets
100lbs-10reps-3sets
Machine Seated Chest Press
60lbs warm up-12reps-2sets
100lbs-12reps-2sets
110lbs-12reps-2sets
Cable Crossover
20lbs warm up-12reps-2sets
60lbs-12reps-2sets
80lbs-8reps-2sets
DB pullover
30lbs-12reps-3sets
Barbell Curls
40lbs-12reps-5sets
Alternate DB Curls
20lbs each hand-12reps-3sets
Bro, just like what the other's said high reps won't benefit you at your current level. Focus on getting stronger first which in turn will make you bigger plus it will promote myofibriliar hypertrophy which is the kind of hypertrophy that produces quality muscles. Tapos kumain ka ng kumain, don't worry too much about getting fat (I'm basing this from what I saw when we met).
nakita kita sir DV...nasa likod lang ako ni sir mighty bago kayo pumasok sa sm hypermarket...
naka sumbrero ka pa nga eh...sayang sir hindi tayo nakapag usap...may nxt tym pa naman po..cheers
[Bro, just like what the other's said high reps won't benefit you at your current level. Focus on getting stronger first which in turn will make you bigger plus it will promote myofibriliar hypertrophy which is the kind of hypertrophy that produces quality muscles. Tapos kumain ka ng kumain, don't worry too much about getting fat (I'm basing this from what I saw when we met).
[/quote]
@sir mighty,salamat po sa tip nyo...promise gagawin ko po yan:flex:
at sana po gumaling na po yung anak nyo po...
@sir allen,hindi ko po makita d2 sa office yung site...nka-block po
pag uwi ko po sa bahay dun ko nalng po tignan...salamat po BIGBADDUDE...hehehe
Machine Row 50lbs warm up-20reps-2sets
100lbs-5reps-1set
125lbs-5reps-2set
150lbs-5reps-3sets
Lat Pulldown (wide grip)
30lbs warm up-12reps-2sets
80lbs-5reps-3sets
90lbs-5reps-2sets
(close grip)
80lbs-5reps-5sets
Overhead Tricep Extension
warm up-10lbs-20reps-1set
30lbs-10reps-2sets
40lbs-10reps-3sets
Tricep Pushdown
warm up-20lbs-12reps-2sets
70lbs-8reps-5sets
Tricep Rope pulldown
60lbs-8reps-5setsLegs day (December 21,2012)
Squat 50lbs warm up-12reps-1set
100-5reps-2sets
120-5reps-3sets
SLDL 50lbs warm up-12reps-2sets
100lbs-5reps-2sets
120lbs-15reps-3sets
Leg Extension 20lbs warm up-12reps-2sets
40lbs-10reps-1set
60lbs-8reps-2sets
80lbs-8reps-2sets
100lbs-6reps-1set
Seated Calves Raise 20lbs warm up-12reps-2sets
50lbs-10reps-2sets
65lbs-10reps-2sets
Flat Bench Press
50lbs warm up-20reps-2sets
100lbs-5reps-1set
110lbs-5reps-3set
120lbs-5reps-1set
Incline Bench Press
50lbs warm up-12reps-2sets
100lbs-5reps-3sets
110lbs-5reps-2sets
120lbs-5reps-1set
Cable Crossover
warm up-10lbs-20reps-1set
60lbs-8reps-2sets
80lbs-8reps-3sets
Seated Machine Chest Press
warm up-50lbs-12reps-2sets
100lbs-10reps-2sets
110lbs-10reps-2sets
120lbs-10reps-2sets
Barbell Curls
30lbs-10reps-3sets
40lbs-10reps-2sets
Alternate Dumbbell Curls
20lbs each hand-20reps-3sets
Neck Press
20lbs warm up-20reps-2sets
50lbs-8reps-2sets
60lbs-5reps-2set2
Machine Shoulder Press
50lbs warm up-12reps-2sets
100lbs-5reps-1set
125lbs-5reps-2sets
150lbs-5reps-2sets
Side Lateral Raise
10lbs-12reps-4sets
Shrugs
warm up-50lbs-12reps-2sets
100lbs-8reps-4sets
Flat Bench Press
50lbs warm up-20reps-2sets
100lbs-5reps-1set
110lbs-5reps-2sets
120lbs-5reps-2sets
Incline Bench Press
50lbs warm up-12reps-2sets
100lbs-5reps-3sets
110lbs-5reps-2sets
120lbs-5reps-1set
Cable Crossover
warm up-10lbs-20reps-1set
60lbs-8reps-2sets
80lbs-8reps-3sets
Seated Machine Chest Press
warm up-50lbs-12reps-2sets
100lbs-10reps-2sets
115lbs-10reps-2sets
130lbs-10reps-2sets
Barbell Curls
30lbs-10reps-3sets
40lbs-10reps-2sets
Hammer Curls
20lbs each hand-20reps-4sets
Alternate Dumbbell Curls
20lbs each hand-20reps-3setNakakalungkot naman=(
huling timplahan na ng promatrix7 ko...
di bale hantayin ko na lang next batch ng PM7 ni sir Mighty:lol
dalawang servings sa isang araw...
umaga at gabi pag rest day,umaga at post WO naman pag lift days:sport:
sayo sir,meron pa?
ginawako nung first week ko ng pag inom ng PM7 3scoops=45grms...
kaya napaaga ang pagkawala ni PM7=(
Squat
50lbs warm up-12reps-1set
70lbs-8reps-1set
100lbs-5reps-2sets
120lbs-5reps-1set
130lbs-5reps-2sets
Behind the Neck Press
60lbs-8reps-4sets
Machine Shoulder Press
50lbs warm up-12reps-2sets
100lbs-5reps-1set
125lbs-5reps-2sets
150lbs-5reps-2sets
Side Lateral Raise
10lbs each hand-12reps-4sets
Front DB raise
20lbs each hand-20reps-4sets
Shrugs
warm up-50lbs-12reps-2sets
100lbs-20reps-4sets
Seated Calves Raise
50lbs-12reps-1set
70lbs-10reps-2sets
75lbs-10reps-2sets