Rate my routine
JapoLifts
Posts: 15
I do ABC x ABC x
x= rest days
A.
Flat DB Bench Press 4x8
Decline Bench Press 4x8
DB Flyes 4x8
Incline Bench Press 4x8
Dips 3x 8 , 8 , failure
Lever Seated Fly 4x8
4 exercises for triceps, 4x8 for each
B.
Deadlift 3x5
BB rows 4x8
Seated Row 4x8
Pullups 3 x 8, 8, failure
Wide Grip Pull down 4x8
DB Bent Over Row 4x8
4 biceps exercise (mostly curls), 4x8 for each
C.
Back Squats 3x5
Leg Press 4x8
Calf Raise 4x8
Lunges 4x8
Leg Extension 4x8
Leg Curl 4x8
4 shoulder exercise, 4x8 for each
***Edit***
Baguhin ko na routine ko and plano ko na magswitch to ABxABxx
Pakitignan naman kung ok to
A.
Squat 5x5
Bench Press 5x5
Bentover Rows 5x5
Calf raise 3x10
Dips 3x10
B.
OHP 5x5
Deadlift 1x5
Leg Press 5x5
Pull ups 2x8, 1xf
Abs workout
Tingin niyo mga ser ok ba to? Pinagbasehan ko yung StrongLifts diyan e, tapos pinalitan ko lang yung ibang bagay. Magaadd ako ng timbang every week rin, siguro around 5-10lbs depende sa kaya ko.
Ano tingin niyo mga ser?
5'7, 150 lbs
Stats ko nga pala for the big 3
BB press - 180lbs 1rm
Deadlift - 230lbs 1rm
Squat - 190lbs 1rm
Pakiestimate na rin kung tingin niyo ilang bf% ako ngayon
Plano ko kasing mag 140lbs muna then saka ako magbulk pa 160 ulit.
To pa isang pic
Comments
cutting na rin ba?
cutting advice ko
its calories in vs calories out
and DISCIPLINE
di ka naman ma-o-overtrain kung kumakain ka ng tama and resting(sleep)
Oo bossing monitored lahat, naka 1800 kcal ako lifting days at 1600 pag rest day, making sure na hit ko ang 140g protein req ko for my target weight. Tsaka sleep is 8 hours, hindi pa kasama mga afternoon naps etc. dun.
Pinagiisipan ko na rin nga yan kasi minsan hirap at medyo sabaw na pag day 2 pa lang, pakiramdam ko tuloy tuloy, at cutting pa ako meaning bawas caloric intake kaya mas mabagal repair time ng muscles after work out. Try ko yan siguro mga 1 month, tignan ko resulta. Thanks sir.
Although 1800 is a good range for you, you might wanna bump it up a little like 1800 on off days and 2000 on training days.
Creating a deficit could either come from food or extra activity. In which you are doing both by eating less and training hard. Ill assume you have a job so that will require extra food.
Never allow your muscles to shrink in exchange for temporary cuts or else you will have to build your house again.
You can check my journal, i posted my macros today. You can adjust it since we almost weigh the same.
Talaga sir? Ano suggested niyo grams ng Protein ko? Kala ko sapat na yun e, para kasing idea ko e 1g / lb of ideal body weight. Sabagay, hindi naman makakasama ang sobrang protein from that calculation at feeling ko nga masyadong mataas pa Carb intake ko. Basahin ko journal niyo sir, tingin na rin ako pano niyo ginawa, salamat!
Hirap akong magmeet sir e, kaya para makuha ko yan baka taasan ko intake ng whey haha. Pero tataasan ko, at least 180g tapos babawasan ko carb at fat intake. Grabe taas haha.
you're already training them in your compounds exercises
just make it 2 isolations
A.
Wide Grip Pullups 3 x 8
Deadlift 3x5
BB rows 3x8
Close Grip Underhand Pull down 3x10
2 biceps exercise (mostly curls), 3x8 for each
B.
Incline Bench Press 3x8
Flat DB Bench Pressv 3x8
Dips 3x 10
DB Flyes 3x10
2 exercises for triceps, 3x8 for each
C.
Back Squats 3x5
Leg Press 3x8
Leg Extension 3x12
Leg Curl 3x12
Calf Raise 4x15
3 shoulder exercise, 3x8 for each
I think training 3 on/1 off doesn't allow enough rest and you will overtrain. Perhaps 2 on/1 off or whateva - guess that all depends on your work schedule, availability, etc. If you are not on AAS, you DEFINITELY need more rest days. Like I said earlier, I "partially" revised it without changing too much. If I was to do it complete, legs would be done alone - if someone busts ass on legs, they should have nothing left in the tank for anything else haha. I would also have you doing only 2 worksets per exercise.
Just my take
Thanks sir, gusto ko na nga mag switch sa ABxABxx routine ngayon dahil sa schedule ko na rin. Tingin niyo mga sir? Ano maganda ABxABxx routine? Sabi nga rin sakin sobrang dami ko daw ginagawa ngayon ko lang narealize. Tsk kaya pala parang walang hypertrophy gaano.Mga sir plano ko gawin to
ABxABxx
A.
Squat 5x5
Bench Press 5x5
Bentover Rows 5x5
Calf raise 3x10
Dips 3x10
B.
OHP 5x5
Deadlift 1x5
Leg Press 5x5
Pull ups 2x8, 1xf
Abs workout
Tingin niyo mga ser ok ba to? Pinagbasehan ko yung StrongLifts diyan e, tapos pinalitan ko lang yung ibang bagay. Magaadd ako ng timbang every week rin, siguro around 5-10lbs depende sa kaya ko.