The Path of the Predator
Lazar
Posts: 565
I don't know how to start this. I'll just give you some of my journey details. 
[size=medium]Weight[/size]
Starting weight : 134 lbs
Maximum weight : 160 lbs
Current weight : 150 lbs
[size=medium]Current Goal[/size] : Cutting
[size=medium]Body fat[/size] : I'm not sure, maybe on 15% to 20%. It's up to you brah to decide.
Number of training days : 5-6 days
Gym : Pasig Body Fitness (with Yassi Benites lol)
STAY HUNGRY and MOTIVATED.
[size=large]The Journey[/size]
[size=medium]From being a skinny guy[/size]
[size=medium]Then a new life...[/size]
[size=medium]and TODAY...[/size]
[size=medium]Weight[/size]
Starting weight : 134 lbs
Maximum weight : 160 lbs
Current weight : 150 lbs
[size=medium]Current Goal[/size] : Cutting
[size=medium]Body fat[/size] : I'm not sure, maybe on 15% to 20%. It's up to you brah to decide.
Number of training days : 5-6 days
Gym : Pasig Body Fitness (with Yassi Benites lol)
STAY HUNGRY and MOTIVATED.
[size=large]The Journey[/size]
[size=medium]From being a skinny guy[/size]
[size=medium]Then a new life...[/size]
[size=medium]and TODAY...[/size]
Comments
3:00 - 4:30 PM
Pasig Fitness Gym
Pull-ups:
Total of 50 reps
2 sets of 10 reps
5 sets of 6 reps
Deads: (try lang, it's been a long time)
105x8
155x6
195x5
205x1 (just for fun, try lang, good form daw sabi ng PT)
Lat Pulldown:
80/100/120x12
Seated Cable Row:
80/100/120x12
Straight-Arm Cable Pulldown:
60/80/100x12
End.
malas mo pag pangit ang shift. 5-6 hours sleep pwede na sakin e. pero kung hindi ka pa sanay sa ganun kaiksing recovery time baka sa umpisa makaapekto sa gains mo.
Bro @badass_vinch baka may masusuggest kang program. Composed of compounds and isolation.
madami bro, yun nga lang kung icocompare mo side by side yung mga exercises, splits, training frequency at intensity ng mga program na yun, halos pare parehas lang. Ang masasuggest ko is pumili ka ng 2 basic exercise per bodypart at gawin mong staple ng training mo every week. tapos the rest ng exercise mix mo e pwede mo na iba ibahin, example:
CHEST:
Incline BP and Flat BP- hindi ito mawawala sa routine mo
** exercise mix (choose any 3-4 exercises)
-DB presses
-flyes
-Cables
-machines
-etc.
BACK:
BB rows or DL / Pullups- hindi din ito mawawala sa routine mo
** exercise mix (choose any 3-4 exercises)
-DB rows
-pulldowns
-Cable rows
-machines
-etc
This way you can stick with the hardcore exercises pero you can keep your training fresh every week kasi hindi fixed yung routine mo
Your opinion on hitting chest 3x a week?
Incline on Monday
Flat on Wednesday
and Decline on Friday
Ginawa ko to for 1 month, my recovery is good enough. Medyo naghahabol kasi ako on chest and back.
natawa ako sa lifting stats mo, di ka strong lifter pero your'e hitting these numbers on the compound, hirap na hirap na ko jan eh, haha! mirin the stats on the BP! :bench:
nice stats!
@Jettie - thanks brah!
dama ko to brah! sumpa ko sa flat bp 140 lbs, LOL!
Me ginawa ba kayong additional routine(s) para makalampas sa 'sumpa'? Or nag-BP lang ng BP? Thanks.
Chest
Incline DB Press
40(2)x15
50(2)x12
60(2)x10
Iso Plated Flat Bench Press
100x20
150x15
200x10
230x4
150x10
100x12
Dips
BWx12x3
DB Flyes
15(2)x20
20(2)x15
25(2)x10
Triceps and Abs.
End.
WB, @red!
Sunday morning is the best time to run.
Delts
DB Shoulder Press:
40(2)x15
40(2)x12
50(2)x10
60(2)x5 - balance issue
70(2)x6
Others:
Side Lateral Raise
Front Raise
Upright Row
BB Shrugs
150x15x3
Question:
Any tip kung pano maayos yung balance sa DB press? Minsan kaya pa kasi kaso dahil sa nahihirapan na ibalance, binababa ko na.
Thanks.
Back
More on rows (machine)
Pull-ups (50 reps)
Seated cable rows
T-Bar
Rowing machine
End.
Bad lift day.
Chest
Barbell Flat Bench Press
WU : 65x20
95x15
115x12
135x10
145x8
165x6
115x10
65x12
Incline Bench Press (Plated load/Isolated)
100x20
140x15
180x15
200x12
240x8
Others:
Cable Crossover
Flat Dumbbell Flyes
Biceps
End.
Standing ba 'to o seated?