Troll Magnet
Maloy
Posts: 582
Program - Max-OT
April 2014 onwards supplements - None
April 2014 onwards supplements - None
Comments
Monday (done) :
Machine Press 15 reps , 3 sets
Seated Dumbbell press 15 reps , 3 sets
Machine Bench Press 15 reps , 3 sets
Dumbell Bench press (Incline , flat, decline) 15 reps , 3 sets (each)
Fly (Machine) 15 reps , 3 sets
Straight-Arm Pullover 15 reps , 3 sets
Two-Arms Triceps Extension 15 reps, 3 sets
Triceps Kickback 15 reps, 3 sets
Triceps Pushdown - Rope Attachment 15 reps, 3 sets
Cable One Arm Tricep Extension 15 reps, 3 sets
Tuesday :
Cable Pull Downs 15 reps, 3 sets
Seated Cable Rows 15 reps, 3 sets
Bent Over Barbell Rows 15 reps, 3 sets
Dumbbell Side Laterals 15 reps, 3 sets
front lateral raise 15 reps, 3 sets
Delt row 15 reps, 3 sets
dumbell Shrug s 15 reps, 3 sets
hammer curls 15 reps, 3 sets
Alternate curls 15 reps, 3 sets
Concentrate curls 15 reps, 3 sets
suggestion lang, kung chest & shoulder presses in the same WO, unahin mo yung chest. pag fatigued na yung delts mo most likely mas maactivate mo lalo yung front delts instead na pectorals sa flat/incline presses.
alisin mo na din yung Machine Bench Press kasi solb ka na sa ALL ANGLES of DB presses. Alisin mo na din yung Triceps Kickback and Cable One Arm Tricep Extension kasi too much pressing and tricep work na.
lastly, try using heavier weights on every set kasi 15 reps sa 1st set seems light. kaya 2nd and 3rd sets mas mabigat na weight na that will limit you to around 8-12 reps naman
I am assuming yung advice mo sir for 8-12 reps for hypertrophy
Kung yan naman ang susundin ko , in favor naman yan for my usual program na 4-6 using heavy loads (pag bumalik na ko sa dati kong program) right?
masyado magaan IMO yung 15 reps for hypertrophy kaya i suggested 8-12. para din mas madali mo ma-gauge kung lumalakas ka kasi once you started making more than 6-7 reps on you power exercises meaning time to go heavier
(7 Months BB)
Still bulking , from 180 to 182 lbs . No plan to cut at all . Still lifting hard and eating properly with only Mutant whey and amino acid as supplements.
Hindi ko makita yung journal mo sir, pde mo bigay sa akin lilnk? saka ano po yung meal plan nyo ?
As of now, wala pa kong sinusunod na diet, But im planning once we move to a new apartment,
brah, IMHO, normal lang yung taba sa bulking, tingnan mo yung journal nila master monching, or ni yatez, but I tell you, once they cut, BOOM! mirin' the maskels ka, heheh!
Im no homo brah, haha!
Still a better love story than twilight.
Sorry, slow mow ako , di ko magets, If it's a joke, you got me there, If it's not, medyo below the belt na .
LOL! haha! :P
Sir, nakalimutan ko yung word na " Yet"
Still no plans of cutting yet Thank you for visiting my journal
@ Sir Allen ...
Dami ko tawa dito haha
Kasi based sa pics mo mataas bfat mo, siyempre lalo pang tataas yan kasi surplus ka.
Just make sure to train intense, check your nutrition and be more active para mas maging mataas ang muscle : fat gain ratio.
IMO.
Goodluck!
I am not worthy to be in the same sentence and to a higher degree, compared to future mr. Olympia, Yatez.
On topic:
I built a good enough foundation pero pagdating sa cut hirap na hirap naman ako sa kapal nung taba. So never to full dirty bulk again hehehe
Spoken by a true master of perma bulk
Appreciate the advice sir, btw, I started with 40% body fat as per Tanita , I failed to take a picture when I started though...
Not quite sure kung ano yung ibig sabihin ng Surplus though
Sir, I've seen your journal and it is quite impressive . If ever mag recompute ako ng diet, I perhaps would need your expertise
Applicable ba to sa lahat ng body type sir ? Sorry kung hindi ko alam kung saan ako magbabackread na topic ...
tsaka ka magcut pag solid na foundation mo, meaning pag nagka shape na yung mga muscle mula legs hangang upper body then consistent na din strength mo by that time. give it atleast 2 years
Right now I am enjoying the process of bulking , pero since napansin na nga ni sir allen , medyo sumusobra yata ang enjoyment ko
thanks for the advice
no problem with extra food, just train more
Thanks again sa time to share your thoughts sir vinch .
medyo unorthodox approach ako eh. more on the "feel" or pakiramdaman approach pagdating sa diet hehehe.
Pero lookin at your progress you're gaining muscle compared before you started, i must say you doin good but you can be better
andyan si coach vinch para i guide ka brah you're in good hands.
saka take note when you ask, do not become an askhole lang
I'll stalk your journal sir :P
Saka noted po ito. I hope I havent been an asskhole lately.
THanks master.
Yung sa pagiging askhole kasi bro i think it's common un sa mga newbies, magtatanong pag sinagot di naman gagawin gagawin pa din un trip nila tas magtataka bat di nagkaka gains.
Mukhang OK ka naman kausap bro e hahahah. Goodluck brah and keep us posted
Nakakarelate ako sa sinsabi mo sir about newbies acting as askhole, nakikita ko din posts ni sir Dalton , straight to the point . I like that. pero hindi magets ng mga newbies na iba , siguro gusto nila reverse psychology ang approach