Project Lazar Angelov
bnoc
Posts: 29
Gusto ko lang talagang maging LEAN saka lumiit tyan ko..
kung mapapansin medyo mabigat yung buhat ko for 2 weeks pa lang nag gym..siguro isa sa dahilan yung 2months ko na pag Dumbbell sa bahay..mostly shoulder,back,triceps lang winoworkout ko nun.limited lang kase yung gamit
Mga Sir siguro pa correct na lang yung workout ko kung tama ba or mali...base sa mga nabasa ko noon hindi pa ako member..parang MAX OT yung pwede sa akin..sana tama yung program na nakuha ko..
i want to achieve yung 155-160lbs na bigat lang na may muscle and cuts.hehehehe
salamat mga sir
yung picture po is 197 lbs,36 inches waist line.heehehe
Bale nung hindi pa po ako nag GYM ang weight ko po is 207...bale sa 2 weeks bumaba na ako ng 10lbs dun po sa program and meal plan ko..thanks po
kung mapapansin medyo mabigat yung buhat ko for 2 weeks pa lang nag gym..siguro isa sa dahilan yung 2months ko na pag Dumbbell sa bahay..mostly shoulder,back,triceps lang winoworkout ko nun.limited lang kase yung gamit
Mga Sir siguro pa correct na lang yung workout ko kung tama ba or mali...base sa mga nabasa ko noon hindi pa ako member..parang MAX OT yung pwede sa akin..sana tama yung program na nakuha ko..
i want to achieve yung 155-160lbs na bigat lang na may muscle and cuts.hehehehe
salamat mga sir
yung picture po is 197 lbs,36 inches waist line.heehehe
Bale nung hindi pa po ako nag GYM ang weight ko po is 207...bale sa 2 weeks bumaba na ako ng 10lbs dun po sa program and meal plan ko..thanks po
Comments
Having a decline variant(barbell) of bench press with flat bench press is redundant, vice versa. Choose one among the two...
lakas mo mag buhat sir ah. 5 months training bago ko naabot yan. -_-
Training alone won't dictate his speed on gaining bodyweight overall.
sorry sir ah, pero reorra and I were referring to the weight of the plates not on the body weight.
hindi naman sir.hehehehe.siguro sir malaking bagay yung kaka DB ko sa bahay kaya nakaya ko kaagad yung bigat..
malamang sir malaki tulong sa akin since konti lang naman din yung repitition kaya kinaya ko..feeling tuloy nung iba sa gym ang yabang ko kase kabago bago ko ang bigat ng buhat ko..
pero sa totoo lang masarap sya na masakit sa katawan.
sir ok lang po ba malaman routine nyo po sa Max-OT..Thanks
Program :
Monday (Legs):
Exercise Sets Reps *
Squats 3 4 to 6
Leg Press 2 4 to 6
Stiff Leg Dead lift 2 6
Standing Calf Raise 2 6 to 8
45º Calf Press 2 6 to 8
Tuesday (Arms and Abs):
Exercise Sets Reps *
Straight Bar Curls 2 4 to 6
Alt. Dumbbell Curls 2 4 to 6
Straight Bar Cable Curls 1 6
Lying Tricep Presses 2 4 to 6
Tricep Cable Press
Downs 2 6
Dumbbell Kick-Backs 1 6
Wrist Curls 2 6 to 8
Dumbbell Wrist Curls 1 6 to 8
Leg Lifts
(with added weight to ankles) 2 12 to 15
Weighted Cable Crunches 2 8 to 10
Crunches
(weighted) 1 8 to 10
Wednesday (Shoulders/Traps):
Exercise Sets Reps *
Straight Bar Military Press
(In front) 3 4 to 6
Dumbbell Press
(Palms facing in at
bottom of the movement
and rotated forward at the top.)
2 4 to 6
Dumbbell Side Laterals 2 6 to 8
Barbell Shrugs 2 4 to 6
Upright Rows
(close grip) 2 4 to 6
Thursday (Back) :
Exercise Sets Reps *
Cable Pull Downs
(In front) 3 4 to 6
Seated Cable Rows
(There are many different shaped
attachments you can use. The most
effective - the straight bar.)
2 4 to 6
Bent Over Barbell Rows 2 4 to 6
Good Mornings 2 4 to 6
Weighted Hyper-
Extensions 2 4 to 6
Friday (Chest and Abs)
Exercise Sets Reps *
Flat Barbell Bench Press 3 4 to 6
Incline Dumbbell
Bench Press
(Incline should be
about 25 to 30 degrees)
3 4 to 6
Weighted Dips 2 4 to 6Sana ay makatulong sa progress mo yan .
ayos to may mga nadagdag pang routine na hindi ko nagagawa.
sir thanks for sharing your routine...siguro mga after 2 weeks mag post uli ako ng bagonbg picture.Thanks po ulimaachieve ko lang body like Lazar Angelov masaya na ako.hahahaha
Goodluck po
Result of program is relative to an individual, so some may it's useless, no effect! Others may tell you the other way around. But as much as general population's genetic permits... it is effective program, but per immediate users, it has some downsides...
Bale sir sa strength malaki yung gain lalo na 2 weeks pa lang yung program ko..sa muscles naman wala pa ako gaano mapansin kase mataba ako pero yung bawas ng timbang malaki na din.
katawan lang naten makakapag sabi kung di na natama yung trainin na ginagawa naten, kahit pa 7years na naten ginagawa ung same program/routine na yun kung patuloy naman paglaki mo, why not ituloy diba? pero kung hindi malamang, may mali sa nutrition plan mo o baka puno ka sa training pero kulang ka sa kain ng tama
kumpara kay sir Maloy hindi ako everyday sa gym every other day lang..so yung program na dapat e mga 45 minutes or 5o minutes lang nagiging 1 1/2 hour dahil 2 body parts per workout.
since madami naman pwedeng routine na gawin namimili na lang ako kung ano yung sa tingin ko na pwede, para sa susunod iba naman uli.. so kung sa growth ng muscle wala pa talaga.
3 months yung binigay kong time frame sa Max-OT na program plus diet. sana ok ang results.
Supplements ko Muna yung Multivitamins and Psylium Fiber.
Monday - Back, Biceps, and Forearms
Exercise Sets Reps *
Cable Pull Downs 2 4 to 6
Close Grip Pull Downs 2 4 to 6
Bent Over Rows 2 4 to 6
Alternate Dumbbell Curls 2 4 to 6
Straight Bar Curls 2 4 to 6
Barbell Wrist Curls 1 8 to 10
Dumbbell Wrist Curls 1 8 to 10
Wednesday - Chest, Shoulder, and Triceps
Exercise Sets Reps
Flat Barbell Bench Press 3 4 to 6
Incline Dumbbell Press 2 4 to 6
Weighted Dips 1 4 to 6
Straight Bar Military Press 2 4 to 6
Dumbbell Side Laterals 2 6 to 8
Barbell Shrugs 1 4 to 6
Lying Tricep Press 2 4 to 6
Tricep Cable Press Downs 2 4 to 6
Friday - Legs, Calves, and Abs
Exercise Sets Reps *
Squats 3 4 to 6
45 Degree Leg Press 2 4 to 6
Stiff Leg Dead Lift 2 6
Standing Calf Raise 2 6 to 8
45 Degree Calf Raises 1 6 to 8
Weighted Cable Crunches 2 10 to 12
Incline Crunches (weighted) 2 8 to 10
dagdag sa routine ko uli..thanks po
hirap kase mag everyday hindi makakuha ng time
ok to sir hindi ganun kadami..since heavy naman
tapos hindi pa din nila na gets.LOL
bale program ko kanina Back and shoulder..medyo ang problem ko kapag gabi hirap na ako matulopg after workout..
bale sir yung Max-OT for dummies.pero po nag adjust ako ng workout since bago lang po ako ginawa ko po 4 heavy sets lang po muna..
OT :
Googled Bakal Gym , went to Images and a familiar co PBB forumer appeared