athletic ka naman pala brod kaya tyak mabilis makaka adopt yang katawan mo pag dating dito sa sports/hobby/lifestyle na ito. good luck ulit at ayos yang built mo ready for the gains na yan
August 16, 2014
Chest Day
Stretching 5-10mins
Inclined BP 50lbs (Warm up)
100lbs x 12
105lbsx10
110lbsx8 (Hirap na hirap na ako ne2)
Flat BP
100lbs x 12
110lbsx10
120lbs8 (Hirap na hirap na ulit ako dto)
Inclined DP
30lbs/arm x15
35lbs/arm x15
40lbs/armx12
40lbs/armx10 (Nag last set pa ako ne2 ulit hanggang failure)
Declined BP
100lbs x 10
100lbsx 10
100lbsx 10 (This is my weak point)
Dips
12 (without additional weight)
10 (Without additional weight)
10 (Without additional weight)
(Stress muscle and super pagod narin ako dito)
Late update
August 19, 2014
Stretching 5 - 10 mins
CHEST DAY
Inclined BP
50lbs x 20 (Warm - up)
100lbs x 12
105lbsx10
110lbsx9 (Spoter)
BP
100lbs x 12
110lbsx10
120lbs9 (Spoter sagad ako dto)
100lbs x12
100lbsx10
100lbsx8
Inclined DP
30lbsx15
35lbsx12
35lbsx12
40lbsx8
Flat DP
35lbsx12
40lbsx10
40lbsx8
Dips
12
12
12
Triceps*
DB row
12lbsx15
12lbsx15
12lbsx15
Rope push over* (Machine to d ko alam qng ilan yung weight na nabuhat ko)
Flat bar push over* (Machine to d ko dn alam qng ilan yung weight)
END
ayun oh mukhang tinesting ang Pyramid ayos ba bro?
Oo bro haha sarap! sa Flat BP ko gnwa mdyo mas malakas ako sa exercise na un e. pump na pump bro kaso kailangan ko na talga bumili ng belt ano ba twag dun pra supporter na belt mdyo mabigat na sakn yung weight ko ngayon
ayun oh mukhang tinesting ang Pyramid ayos ba bro?
Oo bro haha sarap! sa Flat BP ko gnwa mdyo mas malakas ako sa exercise na un e. pump na pump bro kaso kailangan ko na talga bumili ng belt ano ba twag dun pra supporter na belt mdyo mabigat na sakn yung weight ko ngayon
Lifting belt tawag dun meron sa Chris sport nun around 500 ata not sure exact price hehe!. bumili din ako nun naka tyamba ako ng small size hehe!
ayun oh mukhang tinesting ang Pyramid ayos ba bro?
Oo bro haha sarap! sa Flat BP ko gnwa mdyo mas malakas ako sa exercise na un e. pump na pump bro kaso kailangan ko na talga bumili ng belt ano ba twag dun pra supporter na belt mdyo mabigat na sakn yung weight ko ngayon
Lifting belt tawag dun meron sa Chris sport nun around 500 ata not sure exact price hehe!. bumili din ako nun naka tyamba ako ng small size hehe!
Lifting belt pala, 500? mdyo affordable dn pala akala ko nasa P1K. d pa namn ako nakakapag canvas pero bibili na talga ako malapit ko na mahit yung body weight ko.
Yung belt ko 500+ sa Chris sports. Medyo nagiba yung design at materials compared dun sa dati nilang stock. Madami gamit yun hindi lang belt, yun din gingawa kong sabitan ng weights sa dips and pullups.
Yung belt ko 500+ sa Chris sports. Medyo nagiba yung design at materials compared dun sa dati nilang stock. Madami gamit yun hindi lang belt, yun din gingawa kong sabitan ng weights sa dips and pullups.
Boss vinch! oo nga meron ako nakikitang nag sasabit sa waist nila ng ganun boss for additional weight pra sa dips or pull ups d ko lng sure qng ganun dn ba yun tinutukoy mo na belt. Sa Tobi's sport kaya boss meron dn lifting belt?
may benefits ba kung mag bench press ka or DB press nang nakaupo na naka belt @badass_vinch salamat
Ako rin nga may tanong boss vinch, about dn sa tanong ni boss emman, dapat ba nag maglalagay ako ng lifting belt kaht nag chechest day ako kapag yung nag iincrease ako ng weight? kasi mdyo nahihit ko na yung body weight ko sa mga nalilift ko. pero tingin ko kailangan na? ang issue lng nmn sakin kasi baka maloslosan ako hehe
Yung belt ko 500+ sa Chris sports. Medyo nagiba yung design at materials compared dun sa dati nilang stock. Madami gamit yun hindi lang belt, yun din gingawa kong sabitan ng weights sa dips and pullups.
Boss vinch! oo nga meron ako nakikitang nag sasabit sa waist nila ng ganun boss for additional weight pra sa dips or pull ups d ko lng sure qng ganun dn ba yun tinutukoy mo na belt. Sa Tobi's sport kaya boss meron dn lifting belt?
Meron din sa tobys. May belt talaga na sabitan ng weight pero dahil mahaba yung strap nung Bulls na belt pwede sya sabitan.
may benefits ba kung mag bench press ka or DB press nang nakaupo na naka belt @badass_vinch salamat
Kung DB shoulder press makakatulong yung belt para tight yung midsection at lower back lalo na pag mabigat yung binubuhat mo overhead. Kahit kasi nakaupo importante na stable yung base mo. Pag nakahiga naman, kahit walang belt di ganun ka delikado.
may benefits ba kung mag bench press ka or DB press nang nakaupo na naka belt @badass_vinch salamat
Ako rin nga may tanong boss vinch, about dn sa tanong ni boss emman, dapat ba nag maglalagay ako ng lifting belt kaht nag chechest day ako kapag yung nag iincrease ako ng weight? kasi mdyo nahihit ko na yung body weight ko sa mga nalilift ko. pero tingin ko kailangan na? ang issue lng nmn sakin kasi baka maloslosan ako hehe
Wala naman masama kung magbelt ka kahit sa bicep curls lang. Ako kasi nag simula lang gumamit ng belt nung 2010 ata pero pag Deadlift lang. Eversince nagbebelt nako pag feeling ko kelangan ko sa araw na yun. Minsan kasi kahit magpulot lang ng plates at DBs mahirap e.
Question lang, san mo gagamitin yung lifting belt?
Sorry, late nag load... may mga bago na palang comments.
Balitaan mo ako kung san ka makaka score ng belt and how much. Thanks!
Boss lazar gagamitin ko lifting belt for Squats and Deadlift. Also sa chest day ko kasi mdyo heavy na pra sakn yung current stat ko, 130-136lbs ako and yung range na ng nabubuhay ko is 100-120lbs. For safety issue lng nmn kya bibili na ako ng lifting belt.August 20, 2014
Late update
Legs/abs
5-10mins (Stretching)
Squats
100x12
110x10
115x8
100x8
BB Lounges
75lbsx12
75lbsx10
75lbsx8
Leg presses
100lbsx15
120lbsx12
130lbsx10
140lbsx8
Leg Extension
50lbs x 15
60lbsx 12
70lbsx 10
Reverse
50lbsx 12
60lbs x 10
60lbs x 8
ABS
D ko pa alam names nun exercise pero 3 exercises yun.
Boss core tnx for the thread now Im completely aware for the use of lifting belt. But I still have question, Thread says that the usual/common type of belt is with the wider back support and thin in front that provide support for the back. What if my concern here is the "luslos" Do I still get the common usual lifting belt?
@present wla pa nmn ako problema talga pero since nag heheavy lifting na ako mdyo concern na ako sa ganun scenario so yun ang reason qng bkt gsto ko kumuha ng lifting belt
I still have question, Thread says that the usual/common type of belt is with the wider back support and thin in front that provide support for the back. What if my concern here is the "luslos" Do I still get the common usual lifting belt?
@present wla pa nmn ako problema talga pero since nag heheavy lifting na ako mdyo concern na ako sa ganun scenario so yun ang reason qng bkt gsto ko kumuha ng lifting belt
Alam mo ba ang scientific cause ng luslos? O yung generic na sinasabi lang nila at naririnig mo na "Nakakaluslos ang pagbubuhat ng mabigat." ... ?
I still have question, Thread says that the usual/common type of belt is with the wider back support and thin in front that provide support for the back. What if my concern here is the "luslos" Do I still get the common usual lifting belt?
@present wla pa nmn ako problema talga pero since nag heheavy lifting na ako mdyo concern na ako sa ganun scenario so yun ang reason qng bkt gsto ko kumuha ng lifting belt
Alam mo ba ang scientific cause ng luslos? O yung generic na sinasabi lang nila at naririnig mo na "Nakakaluslos ang pagbubuhat ng mabigat." ... ?
Snbi lng sakn boss core na kapag more than na sa weight ko yung binubuhat ko nakakaluslos dw un.
Late update
August 22, 2014
Shoulder day
5-10 mins (Stretching)
Superset
Seated DB Shoulder Press/DB shrug/Bend Shoulder row
3 sets of 12 reps. 25lbs/25lbs/10lbs
Superset 2
Alternate DB shoulderpress/ Alternate DB front raise and side raise/ Neck pullover ba un? haha bsta un
3 sets of 12 30lbs/10lbs/30lbs
BB front press
60lbs x 12
60lbs x 12
60lbs x 12
Pull upps - 12 - 10 -8
August 23, 2014
Back day
5-10mins stretching
Deadlift 120lbs x 5
120lbs x 5
120lbs x 5
Close grip pull ups
12 - 12 - 12
Lat pull down
60lbs x 12
70lbsx 10
80lbs x 10
Bent over DB row
30lbs x 12
30lbs x 12
30lbs x 12
Barbel row
70lbs x 12
70lbs x 12
70lbs x 12
Seated Cable row
80lbs x 12
80lbs x 12
80lbs x 12 (D ako sure sa bigat kc machine to e)
August 24, 2014
Chest Day
5-10 Mins Warp up
Falt BB press
50lbs (warp up) 15x
110lbs x 12
120lbs x10
130lbs x 8
100lbs x 10
Inclined BB press
80lbs 12
100lbs 10
100lbs 10
Declined BB press
100lbs x 12
120lbs x 10
120lbs x 8
Dips
12
12
12
Elevated Push up
12
12
12
Inclined DB press
35lbs x 12
40lbs x 10
40lbs x 8
TRICEP
DB row
12lbs x 15
12lbs x 15
12lbs x 15
Reverse bar pull down
40lbs x 15
40lbs x 15
40lbs x 15 (D ko sure yung weight kc machine)
Rope pull down (D ko sure qng tama ba name)
50lbs x 15
50lbs x 12
50lbs x 12
END
San kaya pde bumili ng suppelement yung reliable?
Comments
Tnx boss eman.
Chest Day
Stretching 5-10mins
Inclined BP 50lbs (Warm up)
100lbs x 12
105lbsx10
110lbsx8 (Hirap na hirap na ako ne2)
Flat BP
100lbs x 12
110lbsx10
120lbs8 (Hirap na hirap na ulit ako dto)
Inclined DP
30lbs/arm x15
35lbs/arm x15
40lbs/armx12
40lbs/armx10 (Nag last set pa ako ne2 ulit hanggang failure)
Declined BP
100lbs x 10
100lbsx 10
100lbsx 10 (This is my weak point)
Dips
12 (without additional weight)
10 (Without additional weight)
10 (Without additional weight)
(Stress muscle and super pagod narin ako dito)
Back day
5-10mins stretching
Pull ups 12
12
12
Deadlift
15x80lbs
12x90lbs
10x100lbs
8x110lbs
Barbel Row
15x60lbs
12x70lbs
12x80lbs
Dumbel Row
15x30lbs
12x35lbs
12x35lbs
With triceps to kaso d ko mainumerate un exercises
August 18, 2014
Shoulder / Bicep day
Stretching 5-10mins
Pull up
12
10
8
Seated DB press 20lbs x 15
25lbsx 15
30lbsx 12
35lbsx 10
40lbsx 8
Arnold Press
25lbsx 15
25lbsx15
25lbsx 15
Standing BP
80lbsx8
80lbsx8
80lbsx6 (Spotter)
Seated Deltoid Row
10lbs x 20
10lbsx15
10lbsx15
BICEP*
Standing DB curl 25lbsx12
25lbsx12
25lbsx10
Hammer Curl
25lbsx10
25lbsx10
25lbsx10
Concentrated Bicep Curl DB
25lbsx12
20lbsx10
20lbsx8
August 19, 2014
Stretching 5 - 10 mins
CHEST DAY
Inclined BP
50lbs x 20 (Warm - up)
100lbs x 12
105lbsx10
110lbsx9 (Spoter)
BP
100lbs x 12
110lbsx10
120lbs9 (Spoter sagad ako dto)
100lbs x12
100lbsx10
100lbsx8
Inclined DP
30lbsx15
35lbsx12
35lbsx12
40lbsx8
Flat DP
35lbsx12
40lbsx10
40lbsx8
Dips
12
12
12
Triceps*
DB row
12lbsx15
12lbsx15
12lbsx15
Rope push over* (Machine to d ko alam qng ilan yung weight na nabuhat ko)
Flat bar push over* (Machine to d ko dn alam qng ilan yung weight)
END
Tnx Boss lazar
Oo bro haha sarap! sa Flat BP ko gnwa mdyo mas malakas ako sa exercise na un e. pump na pump bro kaso kailangan ko na talga bumili ng belt ano ba twag dun pra supporter na belt mdyo mabigat na sakn yung weight ko ngayon
Lifting belt tawag dun meron sa Chris sport nun around 500 ata not sure exact price hehe!. bumili din ako nun naka tyamba ako ng small size hehe!
Lifting belt pala, 500? mdyo affordable dn pala akala ko nasa P1K. d pa namn ako nakakapag canvas pero bibili na talga ako malapit ko na mahit yung body weight ko.
Boss vinch! oo nga meron ako nakikitang nag sasabit sa waist nila ng ganun boss for additional weight pra sa dips or pull ups d ko lng sure qng ganun dn ba yun tinutukoy mo na belt. Sa Tobi's sport kaya boss meron dn lifting belt?
may benefits ba kung mag bench press ka or DB press nang nakaupo na naka belt @badass_vinch salamat
Ako rin nga may tanong boss vinch, about dn sa tanong ni boss emman, dapat ba nag maglalagay ako ng lifting belt kaht nag chechest day ako kapag yung nag iincrease ako ng weight? kasi mdyo nahihit ko na yung body weight ko sa mga nalilift ko. pero tingin ko kailangan na? ang issue lng nmn sakin kasi baka maloslosan ako hehe
Meron din sa tobys. May belt talaga na sabitan ng weight pero dahil mahaba yung strap nung Bulls na belt pwede sya sabitan.
Kung DB shoulder press makakatulong yung belt para tight yung midsection at lower back lalo na pag mabigat yung binubuhat mo overhead. Kahit kasi nakaupo importante na stable yung base mo. Pag nakahiga naman, kahit walang belt di ganun ka delikado.
Wala naman masama kung magbelt ka kahit sa bicep curls lang. Ako kasi nag simula lang gumamit ng belt nung 2010 ata pero pag Deadlift lang. Eversince nagbebelt nako pag feeling ko kelangan ko sa araw na yun. Minsan kasi kahit magpulot lang ng plates at DBs mahirap e.
Sorry, late nag load... may mga bago na palang comments.
Balitaan mo ako kung san ka makaka score ng belt and how much. Thanks!
Ano 'to, velcro or leather?
Boss lazar gagamitin ko lifting belt for Squats and Deadlift. Also sa chest day ko kasi mdyo heavy na pra sakn yung current stat ko, 130-136lbs ako and yung range na ng nabubuhay ko is 100-120lbs. For safety issue lng nmn kya bibili na ako ng lifting belt.August 20, 2014
Late update
Legs/abs
5-10mins (Stretching)
Squats
100x12
110x10
115x8
100x8
BB Lounges
75lbsx12
75lbsx10
75lbsx8
Leg presses
100lbsx15
120lbsx12
130lbsx10
140lbsx8
Leg Extension
50lbs x 15
60lbsx 12
70lbsx 10
Reverse
50lbsx 12
60lbs x 10
60lbs x 8
ABS
D ko pa alam names nun exercise pero 3 exercises yun.
Boss core tnx for the thread now Im completely aware for the use of lifting belt. But I still have question, Thread says that the usual/common type of belt is with the wider back support and thin in front that provide support for the back. What if my concern here is the "luslos" Do I still get the common usual lifting belt?
@present wla pa nmn ako problema talga pero since nag heheavy lifting na ako mdyo concern na ako sa ganun scenario so yun ang reason qng bkt gsto ko kumuha ng lifting belt
Alam mo ba ang scientific cause ng luslos? O yung generic na sinasabi lang nila at naririnig mo na "Nakakaluslos ang pagbubuhat ng mabigat." ... ?
Snbi lng sakn boss core na kapag more than na sa weight ko yung binubuhat ko nakakaluslos dw un.
August 22, 2014
Shoulder day
5-10 mins (Stretching)
Superset
Seated DB Shoulder Press/DB shrug/Bend Shoulder row
3 sets of 12 reps. 25lbs/25lbs/10lbs
Superset 2
Alternate DB shoulderpress/ Alternate DB front raise and side raise/ Neck pullover ba un? haha bsta un
3 sets of 12 30lbs/10lbs/30lbs
BB front press
60lbs x 12
60lbs x 12
60lbs x 12
Pull upps - 12 - 10 -8
August 23, 2014
Back day
5-10mins stretching
Deadlift 120lbs x 5
120lbs x 5
120lbs x 5
Close grip pull ups
12 - 12 - 12
Lat pull down
60lbs x 12
70lbsx 10
80lbs x 10
Bent over DB row
30lbs x 12
30lbs x 12
30lbs x 12
Barbel row
70lbs x 12
70lbs x 12
70lbs x 12
Seated Cable row
80lbs x 12
80lbs x 12
80lbs x 12 (D ako sure sa bigat kc machine to e)
Chest Day
5-10 Mins Warp up
Falt BB press
50lbs (warp up) 15x
110lbs x 12
120lbs x10
130lbs x 8
100lbs x 10
Inclined BB press
80lbs 12
100lbs 10
100lbs 10
Declined BB press
100lbs x 12
120lbs x 10
120lbs x 8
Dips
12
12
12
Elevated Push up
12
12
12
Inclined DB press
35lbs x 12
40lbs x 10
40lbs x 8
TRICEP
DB row
12lbs x 15
12lbs x 15
12lbs x 15
Reverse bar pull down
40lbs x 15
40lbs x 15
40lbs x 15 (D ko sure yung weight kc machine)
Rope pull down (D ko sure qng tama ba name)
50lbs x 15
50lbs x 12
50lbs x 12
END
San kaya pde bumili ng suppelement yung reliable?
Shoulder
5 - 10 mins stretching
Pull ups 8 x3
Superset x 3
DB Shrug 35lbs
Bend shoulder row10lbs
Seated DB lat raise 15lbs
DB shlder press seated 25lbs
Superset x 3
Alternate DB shlder press 30lbs
BB Chin up 25lbs
DB fron raise 10lbs
Standing BB press 30lbs 8x3
THEN BICEPS