Ano current workout program niyo?

«1

Comments

  • monching11monching11 Posts: 7,273
    Blood and Guts by DY
  • Noobie12Noobie12 Posts: 648
    Stronglifts 5x5
  • daltonkamotedaltonkamote Posts: 3,629
    daltonkamotes pam pasexy for summer. lol
  • lichkinglichking Posts: 103
    lichking's customized workout po ang sa akin. :)
  • DSmallDivideDSmallDivide Posts: 4,565
    Sean N. 26 week workout program for my Big Muscle groups. Sir milk's modified/semiheavy training for my small muscle groups. hehehe
  • monching11monching11 Posts: 7,273
    Belo by Belo medical group
  • lastresortlastresort Posts: 1,116
    Bakal Boys Body building...
  • DSmallDivideDSmallDivide Posts: 4,565
    ROFL!
  • MeAlreadyMeAlready Posts: 156
    JKPP!!!
  • DSmallDivideDSmallDivide Posts: 4,565
    ayan pa ang isang Killer program courtesy of boss jeriel LOL!
  • MeAlreadyMeAlready Posts: 156
    exactly!!!nakakaputi din daw kasi to sabi ni bossing..ahahaha
  • DSmallDivideDSmallDivide Posts: 4,565
    ahaha! ayus yan kung ganun. xD
  • MeAlreadyMeAlready Posts: 156
    hehe..panama ng BELO ni bronch??!!!hahaha
  • DSmallDivideDSmallDivide Posts: 4,565
    ROFL! xD
  • monching11monching11 Posts: 7,273
    MeAlready wrote:
    hehe..panama ng BELO ni bronch??!!!hahaha

    Ahahahah me kasamang glutathione supplement un!
  • sergieeesergieee Posts: 656
    12-week bulk by derek charlesbois!
  • bodybuildbodybuild Posts: 171
    sergieee wrote:
    12-week bulk by derek charlesbois!

    ok yan tol! ginawa ng kaibigan ko yan! idol ko yan si derek
  • sergieeesergieee Posts: 656
    bodybuild wrote:
    sergieee wrote:
    12-week bulk by derek charlesbois!

    ok yan tol! ginawa ng kaibigan ko yan! idol ko yan si derek

    oo nga e. solid. kaya lang legs ko naiiwan at medyo may fat ako katamad magcardio eh, 2 legs sessions na naiwan ko :D pero solid gains ko, week 3 palang kita na.
  • dahbirckdahbirck Posts: 1
    good day po sa lahat! bagong bago lang po ako sa website na to. 5'9" tall, 200 lbs (ang bigat ko) yung latest picture ko po yung avatar ko. suggestion niyo po, i started weight training a year ago, ngayon naman po ay nag papa lean ako so mostly superset ginagawa ko (higher reps but lighter weights). jump rope lang po pinaka cardio exercise ko. anong po magandang program para sakin?


  • sergieeesergieee Posts: 656
    dito sir http://pinoybodybuilding.com/forum/Thread-Workout-Routines-Archive
    marami diyan sir. pili ka lang ng gusto mo na sakto sa goal mo.

    for articles and tips: http://pinoybodybuilding.com/forum/Forum-Articles

    gawa ka journal mo sir para matutukan ka ng mga master dito.
  • daltonkamotedaltonkamote Posts: 3,629
    dahbirck wrote:
    good day po sa lahat! bagong bago lang po ako sa website na to. 5'9" tall, 200 lbs (ang bigat ko) yung latest picture ko po yung avatar ko. suggestion niyo po, i started weight training a year ago, ngayon naman po ay nag papa lean ako so mostly superset ginagawa ko (higher reps but lighter weights). jump rope lang po pinaka cardio exercise ko. anong po magandang program para sakin?



    iba ata ung superset mo sir. higher reps but lighter weights is not called super sets. and totally BS po yan, if you want lean muscle, then go on a diet, calorie deficit. at the same time, lift heavy ass weights padin...
  • KyzackKyzack Posts: 1,088
    + 1 milyonesosesoses
  • BraSoBraSo Posts: 785
    Tried so many programs, stuck with those programs for 6-10 weeks. Listened to my body’s response and monitored progress if ever meron. Kung wala, change. change. change. Kung meron, challenge, challenge, challenge.

    With all those, i managed to find my comfort routine that responds to my age, the inconsistent diet i have, the rest i have on a daily basis and the lifestyle.

    Ung program ko focuses on a combination of slight overload for progression of strength/muscle size and pumping sets for overall volume and fascia stretch as well.

    If I get to be consistent for 8-15 weeks i train like this:

    4 days on 1 off 4 days on 2 days off

    Split bodypart volume training

    Different exercises every other bodypart session

    Workout Sample:

    Warm-up on Elliptical trainer for 2-3 minutes or rower (for back and legs day), dynamic stretching, rc drills, etc.
    Exercise 1 – BB or DB – 2 warm-up sets (15-20 reps) 4 working sets, rep 15, 8-10, 6 to fail, 12 to fail (immediate after 3rd set)
    Exercise 2 – BB or Db – 4 working sets, rep 15, 8-10, 8- to fail, 15 to fail (immediate after 3rd set)
    Exercise 3 - Plate Load or Db or Cable or Selectorized – 3 working sets, rep 12-15
    Exercise 4 - Plate Load or Cable or Selectorized – 3 working sets, rep 12-15
    Exercise 5 – Bodyweight or Cable or Selectorized – 4 - 7 working sets, rep 12-15 last two sets 15 to fail
    Stretching

    Resting time in between sets / exercises weather heavy or high reps depends on my recovery breathing (usually within 20 secs to 2 mins max)

    If i dont have much training days on a particular week, i normally do Olympic lifts combined with accessory exercises or a full body workout.

    Supplements: currently, only bsn aminox, fish oils, vitamin b complex

    Disclaimer: This program is based on what worked for me and not for recommendation or a cause for debate. This is for the purpose of sharing what I am currently doing as what the thread title stated.

    :smile:
  • donbuhdonbuh Posts: 3,164
    master braso!!!ahahaha..ayus sa disclaimer, sana dmo na nilagay ng makita mo mga marurunong dito..andami kayang marunong dito...kukulo dugo mo...hahaha

    hoy zack, thanks lang tlaga??speechless??ako nga nosebleed eh...
  • BraSoBraSo Posts: 785
    ^^ hehe. Master ka dyan!!!

    nosebleed? sensya na, bawal ba taglish dito? aynakupo! nasanay lang ako ng ganun sir.

    about sa mga nagmamarunong, give em the benefit of d D. kase sa pag mamarunong nila, im sure may natututunan din sila in the process.

  • KyzackKyzack Posts: 1,088
    uu buh speechless nyahaha..

    Sir braso ok lang taglish no hehe. mas naiintindihan ko nga ang english eh. kasi u know... nyahaha piling :)
  • donbuhdonbuh Posts: 3,164
    zack-nyahahaha...ikaw na amboy!!!

    sir braso- pwede naman, kaw naman...madami kasi kaming english speaking dito..nyahahaha

    buh<--piling in!!!
  • milksworthmilksworth Posts: 3,130
    ahahaha! uu wag lang jejemon! please!
  • ejiyuejiyu Posts: 60
    Sir, ano po ba magandang pang warm up? kasi sabi ng isang trainor dun mag treadmill daw ako for 5 mins. sabi ko naman sa sarili ko, d ba baka lalo akong pumayat dun or what kasi cardio yun? sabi naman nya okay lang naman daw un basta 5 mins lang at d sosobra.

    may separate po bang warm up pag upper body and iwowork out mo at kung lower body naman?
  • bodyweightbodyweight Posts: 112
    BraSo wrote:
    Tried so many programs, stuck with those programs for 6-10 weeks. Listened to my body’s response and monitored progress if ever meron. Kung wala, change. change. change. Kung meron, challenge, challenge, challenge.

    With all those, i managed to find my comfort routine that responds to my age, the inconsistent diet i have, the rest i have on a daily basis and the lifestyle.

    Ung program ko focuses on a combination of slight overload for progression of strength/muscle size and pumping sets for overall volume and fascia stretch as well.

    If I get to be consistent for 8-15 weeks i train like this:

    4 days on 1 off 4 days on 2 days off

    Split bodypart volume training

    Different exercises every other bodypart session

    Workout Sample:

    Warm-up on Elliptical trainer for 2-3 minutes or rower (for back and legs day), dynamic stretching, rc drills, etc.
    Exercise 1 – BB or DB – 2 warm-up sets (15-20 reps) 4 working sets, rep 15, 8-10, 6 to fail, 12 to fail (immediate after 3rd set)
    Exercise 2 – BB or Db – 4 working sets, rep 15, 8-10, 8- to fail, 15 to fail (immediate after 3rd set)
    Exercise 3 - Plate Load or Db or Cable or Selectorized – 3 working sets, rep 12-15
    Exercise 4 - Plate Load or Cable or Selectorized – 3 working sets, rep 12-15
    Exercise 5 – Bodyweight or Cable or Selectorized – 4 - 7 working sets, rep 12-15 last two sets 15 to fail
    Stretching

    Resting time in between sets / exercises weather heavy or high reps depends on my recovery breathing (usually within 20 secs to 2 mins max)

    If i dont have much training days on a particular week, i normally do Olympic lifts combined with accessory exercises or a full body workout.

    Supplements: currently, only bsn aminox, fish oils, vitamin b complex

    Disclaimer: This program is based on what worked for me and not for recommendation or a cause for debate. This is for the purpose of sharing what I am currently doing as what the thread title stated.

    :smile:

    sir,

    what does it mean sa term na "fascia stretch"?

Sign In or Register to comment.


© Vanilla Keystone Theme 2024