BADASS in the MAKING

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  • dimzon03dimzon03 Posts: 1,552
    ^oo nga sir emon kaya yung sabi ni sir dalts at sir DS ikain ko lang daw ng ikain...
  • dimzon03dimzon03 Posts: 1,552
    Wednesday ( May 22,2013 )

    Squat- 185lbs 5x5
    Overhead Press- 50lbs 5x5 (Deload)
    Deadlift- 210lbs 1x5
    Pull-ups- BW 5xF
  • daltonkamotedaltonkamote Posts: 3,629
    sarap talaga maging ecto, sarap palakihin, kaunting panahon pa lalampasan mo na kame. hahahaa!
  • dimzon03dimzon03 Posts: 1,552
    yun ang malayong malayo pa mangyari sir dalts...
    magbibilang pa ako ng taon at madami pa akong kakaining macros...hehehe
  • JettieJettie Posts: 3,763
    emon02 wrote:
    ang advantage ng mga ecto walang taba taba hehe

    oi sir ecto rin ako bakit may balot na balot akong taba? haha maliit pa ko na tao
  • emon02emon02 Posts: 700
    Jettie wrote:
    emon02 wrote:
    ang advantage ng mga ecto walang taba taba hehe

    oi sir ecto rin ako bakit may balot na balot akong taba? haha maliit pa ko na tao

    Minimal lang yan. compare mo naman yan sa taba ko lol
  • dimzon03dimzon03 Posts: 1,552
    Friday (May 24, 2013)

    Squat - 190lbs 5x5
    Bench - 120lbs 5x5
    T-bar Row - 120lbs 5x5
    Bench Dips - BW+75lbs 3x12

    First time ko maranasan to...
    nawarak yung shorts ko sa 2nd set ng buhat ko,muntik kona mabitawan yung bar sa gulat ko
    pero sayang yung set kung ibaba ko kaya tinuloy ko nalang:twitcy:
  • yanyanyanyan Posts: 66
    na experience ko din yan sir habang ngssquats, kaso ako late ko na nalaman, patapos n ako. haha nasira pala haha kakahiya
  • dimzon03dimzon03 Posts: 1,552
    Monday ( May 27,2013 )

    Squat- 190lbs 5x5
    Overhead Press- 50lbs 5x5
    Deadlift- 200lbs 1x5
    Pull-ups- BW 3xF

    Hindi ko kayang magdagdag pa sa squat tapos yung last at last rep dun pako bumigay.
    dalawang araw naman pahinga ko at nag warm-up naman ako...
    tapos off muna ako sa gym.
    one week overtime tapos nxt week nasa cebu naman ang trabaho almost one week din kaya babawi nalang ako sa kain...
  • JettieJettie Posts: 3,763
    siguro nakaka 6 na beses na ko nawarakan ng shorts kaka squat hehe
  • dimzon03dimzon03 Posts: 1,552
    Jettie wrote:
    siguro nakaka 6 na beses na ko nawarakan ng shorts kaka squat hehe


    dami na sir ah...
    siguro nga po sa sususnod bili nalng ako ng parang cycling shorts yata yun para suwabe pag nag squat...
  • dimzon03dimzon03 Posts: 1,552
    Sarap ulit bumalik sa buhay bakal, after 2 weeks sa cebu at pag uwi sa maynila ay sandamukal na overtime tapos donate pa ng dugo ( first time hehehe ).
    Bale nung lunes lang ulit nakapag buhat...

    LEGS ( Monday July 1,2013 )

    Squat

    170lbs x 6
    180lbs x 6
    180lbs x 6

    Leg Press

    145lbs x 12 x 3

    Seated Calves Raise

    70lbs x 20 x 3


    BACK ( Wednesday July 3,2013 )

    Deadlifts

    200lbs x 8
    230lbs x 6
    250lbs x 4

    T-Bar Rows

    125lbs x 8 x 4

    Barbell Shrugs

    100lbs x 10
    110lbs x 10
    120lbs x 10

    Lat Pulldown

    100lbs x 6 x 3
  • dimzon03dimzon03 Posts: 1,552
    CHEST ( Friday July 5,2013 )

    Bench press

    100lbs x 10
    110lbs x 8
    120lbs x 6 x 3

    Incline BP

    100lbs x 5 x 3

    DB Bench press

    30lbs(each hand) x 12 x 3

    Bench dips

    BW + 50lbs x 12 x 3

    Tricep Pushdown

    80lbs x 8 x 3
  • Mighty_OakMighty_Oak Posts: 3,940
    Lakas na! 250x4 DL's!
  • dimzon03dimzon03 Posts: 1,552
    ^Salamat po sir Mighty...
    tinandaan ko lang po mga turo nyo nung nasa Mascu tayo...
    kaso lang po sa squat at bench press di napo ako umangat...heheheSHOULDER ( Saturday July 6,2013 )

    OHP

    10lbs x 12
    30lbs x 10
    60lbs x 8 x 3

    Arnold press

    25lbs(each) x 8 x 3

    Side lateral raise

    15lbs(each) x 12 x 3


    Alternate curl

    30lbs(each) x 12 x 3

    Reverse curl

    30lbs x 12 x 3
  • DSmallDivideDSmallDivide Posts: 4,565
    you might need to incorporate a bit of assistance workouts kung nag stall ka na sa bench at squat normal lang yan magkaroo ng sticking point kasi mabigat na yang binubuhat mo considering your BW.
  • dimzon03dimzon03 Posts: 1,552
    DSmallDivide wrote:
    you might need to incorporate a bit of assistance workouts kung nag stall ka na sa bench at squat normal lang yan magkaroo ng sticking point kasi mabigat na yang binubuhat mo considering your BW.

    ^ok po sir DS...
    kaya tama lang din po pala na nagpalit nako ng program na may assistance workout...
    salamat po :)
  • dimzon03dimzon03 Posts: 1,552
    LEGS ( Monday July 8,2013 )

    Squat

    30lbs x 20
    100lbs x 12
    180lbs x 6 x 3

    Sumo DL (first time)

    100lbs x 10
    120lbs x 10 x 3

    Leg Press

    155lbs x 12 x 3

    Seated Calves Raise

    80lbs x 20 x 3
  • dimzon03dimzon03 Posts: 1,552
    CHEST ( Wednesday July 10,2013 )

    Bench press

    100lbs x 10
    110lbs x 8
    125lbs x 6 x 3

    Incline BP

    70lbs x 10 x 3

    DB Pullover

    40lbs x 10 x 3

    Bench dips

    BW + 50lbs x 12 x 3

    Tricep Pushdown

    80lbs x 8 x 3
  • dimzon03dimzon03 Posts: 1,552
    BACK ( Friday July 12,2013 )

    DL

    100lbs x 12
    150lbs x 10
    170lbs x 10

    200lbs x 6
    230lbs x 5
    250lbs x 1 (anyare!!! kala ko pa naman kaya ko mag angat ng 270lbs kasi last week, i was able to lift 250lbs for 4 reps tapos biglang ganun...)

    T-bar Rows

    135lbs x 8 x 4

    BB Shrugs

    125lbs x 15 x 3

    Lat Pulldown

    100lbs x 6 x 4

    bukod sa pangit na DL ko...bumaba pa timbang ko ng tatlong kilo...Maygad!!!
    bawi nalang next week...
    Shoulder Workout mamaya...
  • badass_vinchbadass_vinch Posts: 4,471
    dimzon03 wrote:
    BACK ( Friday July 12,2013 )

    DL

    100lbs x 12
    150lbs x 10
    170lbs x 10

    200lbs x 6
    230lbs x 5
    250lbs x 1 (anyare!!! kala ko pa naman kaya ko mag angat ng 270lbs kasi last week, i was able to lift 250lbs for 4 reps tapos biglang ganun...)

    T-bar Rows

    135lbs x 8 x 4

    BB Shrugs

    125lbs x 15 x 3

    Lat Pulldown

    100lbs x 6 x 4

    bukod sa pangit na DL ko...bumaba pa timbang ko ng tatlong kilo...Maygad!!!
    bawi nalang next week...
    Shoulder Workout mamaya...


    3 kilos? nagkasakit ka ba bro?
  • DSmallDivideDSmallDivide Posts: 4,565
    well 270 is no easy weight considering your bodyweight. you are near 300's so don't sweat it too much. try 260 first before 270. Progress in small steps is still progress.
  • dimzon03dimzon03 Posts: 1,552
    badass_vinch wrote:
    dimzon03 wrote:
    BACK ( Friday July 12,2013 )

    DL

    100lbs x 12
    150lbs x 10
    170lbs x 10

    200lbs x 6
    230lbs x 5
    250lbs x 1 (anyare!!! kala ko pa naman kaya ko mag angat ng 270lbs kasi last week, i was able to lift 250lbs for 4 reps tapos biglang ganun...)

    T-bar Rows

    135lbs x 8 x 4

    BB Shrugs

    125lbs x 15 x 3

    Lat Pulldown

    100lbs x 6 x 4

    bukod sa pangit na DL ko...bumaba pa timbang ko ng tatlong kilo...Maygad!!!
    bawi nalang next week...
    Shoulder Workout mamaya...


    3 kilos? nagkasakit ka ba bro?

    hindi po sir Vinch
    ganun parin naman po kain ko,tapos sa tulog medyo late pero nakakabuo naman po ako ng 7 to 6 hours sleep...
    pwede kayang dahil sa workload ko...:huh hehehehe
    DSmallDivide wrote:
    well 270 is no easy weight considering your bodyweight. you are near 300's so don't sweat it too much. try 260 first before 270. Progress in small steps is still progress.

    sir DS siguro gawin ko po sanayin ko muna po yung 250 to 260 for reps po bago po ako mag jump sa 270...

    ( Progress in small steps is still progress. )
    salamat po sir DS... siguro masyado akong nagamamadali... nakalimutan ko nato:P
  • badass_vinchbadass_vinch Posts: 4,471
    possible na dahil nga sa workload. pero mababawi mo din agad yan. magugulat ka bigla ka na lang ulit bibigat.
  • dimzon03dimzon03 Posts: 1,552
    ^oo nga sir vinch... mababawi ko rin yun timbang nayun...
    idaan nalang sa kain mamayang lunch...hehehe
    salamat po :)
  • dimzon03dimzon03 Posts: 1,552
    SHOULDER ( Saturday July 13,2013 )

    OHP

    10lbs x 20
    30lbs x 12
    60lbs x 8 x 3

    DB military press

    30lbs(each) x 8 x 3

    Cable upright row

    100lbs x 10 x 3


    Alternate curl

    30lbs(each) x 12 x 3

    Reverse curl

    30lbs x 12 x 3
  • dimzon03dimzon03 Posts: 1,552
    LEGS ( Monday July 15,2013 )

    Squat

    50lbs x 20
    100lbs x 12
    185lbs x 6 x 3

    Parallel Squat Wide stance

    100lbs x 10
    120lbs x 10 x 2

    Leg Press

    155lbs x 12 x 3

    Seated Calves Raise

    85lbs x 15 x 3
  • dimzon03dimzon03 Posts: 1,552
    CHEST ( Wednesday July 17,2013 )

    Bench press

    70lbs x 20
    100lbs x 12
    120lbs x 8 x 3

    Incline BP

    70lbs x 10 x 3

    DB Pullover

    40lbs x 10 x 3

    Bench dips

    BW + 50lbs x 12 x 3

    Tricep Pushdown

    80lbs x 8 x 3
  • dimzon03dimzon03 Posts: 1,552
    BACK ( Friday July 19,2013 )

    DL

    100lbs x 12
    150lbs x 10
    170lbs x 10

    200lbs x 6
    250lbs x 1

    T-bar Rows

    135lbs x 8 x 4

    BB Shrugs

    130lbs x 15 x 3

    Lat Pulldown

    100lbs x 6 x 4
  • dimzon03dimzon03 Posts: 1,552
    SHOULDER ( Saturday July 20,2013 )

    OHP

    10lbs x 20
    30lbs x 12
    60lbs x 5 x 4

    Hang Clean and press( first time ko ginawa at swabe ang feeling sa shoulder )

    40lbs x 10 x 4

    Cable upright row

    100lbs x 10 x 3


    Alternate curl

    30lbs(each) x 12 x 3

    Reverse curl

    30lbs x 12 x 3
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