pbb.com? yan ba sir ung kulang? wala na ako maisip sa ngayon
Your experience. (You gotta earn it!) [size=x-small](So do I.)[/size]
Experience. One best sources of information, is with application from 'yourself'.
It's what you lack. 'Mind you this isn't the first time you proclaimed something from a media basis alone. As much as Einstein said, if you can't explain thoroughly to others, you don't understand it yourself.
And I'm not saying you're not allowed to tell someone do something just because you a new member. That would be selfish. It's fine to give insights/advice, even you're a new member, no one stopping you from doing that (except YOU, of course. If you're gonna do it or not.) So long you can back it up, especially with experience. But as far as I can see, you don't see the problem with information provided.
sensya po sa late post hala sorry parang ng away kayo.. nag buy napo ako ulit ng whey protein ko.. stack po ako ng 2months na sa 80lbs bench press.. any advices po? at yung gym ko po walang decline yung iba po gumagawa ng paraan pero mali po kasi ndudulas sila minsan kasi yung bench dun hndi tlga pang decline so sa dips nlng po ako umaasa at sa ibang chest workout na ma build lower chest ko? salamat po sir @core and sir @raokikun ganun din sa idol na si sir @badass_vinch
stuck po ako ng 2months na sa 80lbs bench press.. any advices po? at yung gym ko po walang decline yung iba po gumagawa ng paraan pero mali po kasi ndudulas sila minsan kasi yung bench dun hndi tlga pang decline so sa dips nlng po ako umaasa at sa ibang chest workout na ma build lower chest ko?
Tricep extension
One arm dumbell tricep ext.
Pushdown
Rope (hindi ko alam tawag haha)
Pa correct naman po if sobra or kulang or same lang yung tinatamaan ng ibang workouts thanks ill update the weights tom
bro di ko sure kung anung target mo talaga or program ah pero meron ka bang decline bench press? para ma hit ung lower chest natin
ung dips ser sa workout nya na. dun sa qinuote ni ser vinch na post,
[size=large]» CHEST[/size]
Dips
Flat Barbell Bench Press
Incline Dumbbell Bench Press
Dumbbell Flyes
Pec Deck Flyes
Dumbbell Pull Over
[size=large]» TRICEPS[/size]
Triceps Extension
One Arm Dumbbell Triceps Extension
Triceps Cable Push Downs
Triceps Cable Push Downs (Rope attachment)
Assuming the sets and reps of every given exercise will be...[size=x-small][sets x reps][/size]
[size=large]» CHEST[/size]
Dips - 3 x Failure
Flat Barbell Bench Press - 3 x 8-10
Incline Dumbbell Bench Press - 3 x 8-10
Dumbbell Flyes - 2 x 10
Pec Deck Flyes - 2 x 10-12
Dumbbell Pull Over - 2 x 10
[size=large]» TRICEPS[/size]
Triceps Extension - 3 x 10
One Arm Dumbbell Triceps Extension - 2 x 8
Triceps Cable Push Downs - 2 x 12
Triceps Cable Push Downs (Rope attachment) - 2 x 12
Then we add the 'Decline Bench Press' somewhere around the Chest WO. Either way of the three; prior performing Dips, or after, or succeeding Incline Dumbbell Bench Press...
(*For my preference, I will tweak this*[size=x-small](Chest/Triceps WO program)[/size] according to the last option. Also indicate the number of sets and reps.)[size=x-small][sets x reps][/size]
[size=large]» CHEST[/size]
Dips - 3 x Failure
Flat Barbell Bench Press - 3 x 8-10
Incline Dumbbell Bench Press - 3 x 8-10
Decline Barbell Bench Press - 2 x 10 [size=x-small][ADDED][/size]
Dumbbell Flyes - 2 x 10
Pec Deck Flyes - 2 x 10
Dumbbell Pull Over - 2 x 12
[size=large]» TRICEPS[/size]
Triceps Extension - 3 x 10
One Arm Dumbbell Triceps Extension - 2 x 8
Triceps Cable Push Downs - 2 x 12
Triceps Cable Push Downs (Rope attachment) - 2 x 12
Now we put the subject difficulty of each exercise; whether HEAVY, MODERATE, LIGHT or in between...[size=x-small][sets x reps][/size]
[size=large]» CHEST[/size]
Dips - 3 x Failure [size=x-small][BODYWEIGHT][/size]
Flat Barbell Bench Press - 3 x 8-10 [size=x-small][HEAVY][/size]
Incline Dumbbell Bench Press - 3 x 8-10 [size=x-small][HEAVY][/size]
Decline Barbell Bench Press - 2 x 10 [size=x-small][HEAVY][/size]
Dumbbell Flyes - 2 x 10 [size=x-small][MODERATE][/size]
Pec Deck Flyes - 2 x 10 [size=x-small][MODERATE][/size]
Dumbbell Pull Over - 2 x 12 [size=x-small][HEAVY - MODERATE][/size]
[size=large]» TRICEPS[/size]
Triceps Extension - 3 x 10 [size=x-small][HEAVY][/size]
One Arm Dumbbell Triceps Extension - 2 x 8 [size=x-small][MODERATE - LIGHT][/size]
Triceps Cable Push Downs - 2 x 12 [size=x-small][HEAVY][/size]
Considering that scheme, could an individual using program be able to push it all out up to the last exercise? For much of the general population... NO.
For some YES, but could you lasts beyond the 8-10th WEEK and applying progressive overload(weekly increase of poundages/sets on all exercises)? PROBABLY. But you don't want to burn down your CNS. And for some reason, get depressed at the end. (Not that being 'playing safe', but we want optimal results with less time spending at the gym!)
Again...[align=center][size=large]LESS IS MORE![/size][/align]Merge the redundancies [size=x-small](*Notice I didn't say 'Remove', since this will depends on your access over the equipment.)[/size] and adjust the sets x reps scheme accordingly...[size=x-small][sets x reps][/size]
[size=large]» CHEST[/size]
Dips - 3 x Failure | Decline Barbell Bench Press - 2 x 10
Flat Barbell Bench Press - 2-3 x 8-10
Incline Dumbbell Bench Press - 3 x 8-10
Dumbbell Flyes - 2 x 10 | Pec Deck Flyes - 2 x 10-12
Dumbbell Pull Over - 2 x 12
[size=large]» TRICEPS[/size]
Triceps Extension - 2-3 x 10 | One Arm Dumbbell Triceps Extension - 2 x 8-10
Triceps Cable Push Downs - 2 x 12 | Triceps Cable Push Downs (Rope attachment) - 2 x 12
With this way you could go all out heavy on all the exercises of the CHEST/TRICEPS program. [size=x-small](*But that would also vary, if day before this split, was the DELTS WO, since the pressing exercises performed in that WO recruits much of the same muscles used CHEST/TRICEPS WO. It's still possible, but it would be harder.)[/size][size=x-small][sets x reps][/size]
[size=large]» CHEST[/size]
Dips - 3 x Failure | Decline Barbell Bench Press - 2 x 10 [size=x-small][HEAVY][/size]
Flat Barbell Bench Press - 2-3 x 8-10 [size=x-small][HEAVY][/size]
Incline Dumbbell Bench Press - 3 x 8-10 [size=x-small][HEAVY][/size]
Dumbbell Flyes - 2 x 10 | Pec Deck Flyes - 2 x 10-12 [size=x-small][HEAVY][/size]
Dumbbell Pull Over - 2 x 12 [size=x-small][HEAVY][/size]
[size=large]» TRICEPS[/size]
Triceps Extension - 2-3 x 10 | One Arm Dumbbell Triceps Extension - 2 x 8-10 [size=x-small][HEAVY][/size]
Triceps Cable Push Downs - 2 x 12 | Triceps Cable Push Downs (Rope attachment) - 2 x 12 [size=x-small][HEAVY][/size]
You can still adjust that program, if you find these taxing. Reduce some of the Chest exercises (Dumbbell Flyes | Pec Deck Flyes | Dumbbell Pull Over), to maximize the gains(strength-wise) from those first three Chest compound exercises and the following exercises which targets the Triceps. You don't want to get drained by the time you'll hit the next bodypart...
pero lumaki po ata tyan ko? nag cclean eating po ako at ab workouts pero hindi padin po mag liit pag nag stomach in my abs ndn po ata? check nyu po pic at tips po para lumiit tyan ko pa please po salamat po
bkit gnun sir mas mbigat kayo sakin pero mas malaki tyan ko from 76kg po nging 60 ako pero hndi nag flat tyan ko nag clean eating na ako for a month gnun parin til now clean eating pdn ako naging 65 nako kita ko gains ko sa upper body at legs ko pero yung tyan ko malaki pdn why is that sir?
Dude... When it comes to nutrition, you should approach either sir vinch, sir jettie, but not me.
I'm not an expert when it comes nutrition to tell you quite frankly. Heck! I don't even count macros. I just chow down whatever was served on the house. If I ever I feel the plates have too much amount of sodium in it (too avoid bloated feeling and some allergy-issue) or lack the protein in it (of course, everybody needs protein), I just cooked myself the food. I bust my ass with heavy weights outside to compensate those meals.
Thanks sir @emman1986 grabi sir laki na ng katawan nyu ganda ng LATS! sana maging ganyan ako after ng transformation ko feb 08, 2015 mag eend i'll update my journal from time to time
its been 8months of serious lifting with the semi - right nutrition and protein intake
May rotation ba sa hinahain sa inyo?
what do you mean sir? ako po nag cocook ng ulam ko hehe most of my meal is like this
chicken and eggs yan lng hahaha minsan aroscaldo at pag dko trip food sa umaga na hnahain kasi sa umaga lng nag luluto magulang dahil busy dn sa trabaho nag ooatmeal ako then pre workout at post either peanut butter or egg sandwhich wheat bread gamit ko or 100grams ng nuts d ako sumusubra sa nuts kasi my nabasa ako dito na pag sumubra sa nuts daw eh fats yun
3 times po ako nag ttake ng whey pro matrix gamit ko po.. sabi po ng mga tao sa gym siguro daw maganda genetics ko kasi ang bilis ko mag ka muscle or mag laki hehe
Hi sir! @core mraming po akong tanung hehe if you're willing to answer them it will be great
una po slow bulk po talaga ako kasi takot na takot na ako tumaba as in yung feeling na example lng po mag over the bakod mga tropa ko (Dati pa ito) na sila nallift nila sarili nila tapus ako naiiwan tapus ngaun mas nallift ko na sarili ko msasabi ko ndn fit na fit na ako pero boss like yung sa picture po umabot ako ng 60kg ang laki pdn ng tyan ko then nging 66 ako gnun pdn tyan ko sir about po sa body fat percentage nkikita ko na po yung 2abs ko sa taas pag nag ssuck or nag stomachin ako so my question sir is kaya po ba yung na rereduce yung body fat then nag ggain ng muscle?
ito po 2010 (55kg)
Kasagsagan ng wala pang GF hihi
ito po yung na GAIN ko haha from 2010 - 2012 at 2013 ndn siguro kasi nung tumaba po ako hindi na ako nag ttake ng picture ayaw ko kasi eh upload sa FB kahiya hihi
(76KG)
then November 2013 1month nung nag start ako mag GYM pure threadmill gaya po ng sabi ko 1hr per day 7days no rest from 76kg to 68KG
Then ito pong pic na ito i was 65KG taken November 24 , 2014
Medyo malaki ako tignan pero mga size po ng damit ko Small at extra small at 30 yung waist like ko po sabi nga nila MACHO ndaw ako eh hihi
..."kaya po ba yung na rereduce yung body fat then nag ggain ng muscle?"...
YES. Body recomposition. But the process takes longer. At least 6mos.
IMO, you should at least work on adding more mass on your back and weaknesses like the upper chest; especially the biceps—lack the peak. Just my 2 cents.
..."kaya po ba yung na rereduce yung body fat then nag ggain ng muscle?"...
YES. Body recomposition. But the process takes longer. At least 6mos.
IMO, you should at least work on adding more mass on your back and weaknesses like the upper chest; especially the biceps—lack the peak. Just my 2 cents.
what do you mean sir? pwd tagalog? haha mag add po ako ng workout or dagdag ng weights sa back chest at biceips? sabi nga nila laki daw triceps ko
..."kaya po ba yung na rereduce yung body fat then nag ggain ng muscle?"...
YES. Body recomposition. But the process takes longer. At least 6mos.
IMO, you should at least work on adding more mass on your back and weaknesses like the upper chest; especially the biceps—lack the peak. Just my 2 cents.
what do you mean sir? pwd tagalog? haha mag add po ako ng workout or dagdag ng weights sa back chest at biceips? sabi nga nila laki daw triceps ko
pwede daw paps. recomposition "RECOMP". kaso mas matagal daw ung processo kapag sinabay mo ung muscle gain and fat loss. sakanyang oopinion, dagdagan mo daw ung muscle mass sa back and upper chest; specially sa biceps na pinaka kulang . haha sa pag kakaintindi ko lol
Pwede bang ipost mo yung buong workout program mo (kasama na rin yung number of reps and sets) ...? TIA.
ito po @core i think sa tingin ko lang po sakto kasi napansin nyu weakness ko yung upper chest ko kaya 2 incline ko kasi yun dn weakness ng ke Steeve Cook
Bigman on Campus by Steeve Cook (Transformation) i started this workout on November 18 , 2014
Monday - Chest/Triceps
5mins cardio
Incline Dumbell press -1 Warm-up Set: 8-12 reps, 3 sets of 8-12 reps,60 seconds rest
1 mixed-grip drop set on final set: 24 reps (8 per drop sets)
Incline Dumbell Flyes - 3 sets of 8-12 reps, 60 seconds rest
Drop set on final set
Upright Barbell Row
3 sets of 10-14 reps, 60 seconds rest between supersets
Barbell Shrug
1 Warm-up set of 8-12 reps
4 sets of 8-12 reps, 60 seconds rest
ABS
ITO PO LAHAT yung WEDNSDAY PO AT SATURDAY CARDIO tapus SUNDAY PO FULL BODY WORKOUT kaka 1 month pala po ginagawa ko ito kaya diko pa masabi yung changes pero lumakas po buhat ko
Too much exercise and sets, IMO. Hindi mo na-take into consideration yung recovery between days. Considering na nag-incline chest exercise ka na on Monday then another on the next.
Too much exercise and sets, IMO. Hindi mo na-take into consideration yung recovery between days. Considering na nag-incline chest exercise ka na on Monday then another on the next.
what do you mean sir? sorry po if dko gaanu nagets psensya po tlga
Too much exercise and sets, IMO. Hindi mo na-take into consideration yung recovery between days. Considering na nag-incline chest exercise ka na on Monday then another on the next.
what do you mean sir? sorry po if dko gaanu nagets psensya po tlga
Anyway, my bad. [size=x-small](*MONDAY; Incline Dumbbell 'Bench Press', TUESDAY; Incline Dumbbell 'Curls' not Bench Press.)[/size]
But still... too many exercises and sets given.
Too much exercise and sets, IMO. Hindi mo na-take into consideration yung recovery between days. Considering na nag-incline chest exercise ka na on Monday then another on the next.
what do you mean sir? sorry po if dko gaanu nagets psensya po tlga
Anyway, my bad. [size=x-small](*MONDAY; Incline Dumbbell 'Bench Press', TUESDAY; Incline Dumbbell 'Curls' not Bench Press.)[/size]
But still... too many exercises and sets given.
Ow.. sorry sir @core sige po i think mag bawas nalang ako ng reps
Comments
ung dips ser sa workout nya na. dun sa qinuote ni ser vinch na post,
Parang lang.
*stuck
Hindi yung 'stack', na ikaw mismo yung nakapatong sa barbell...
[size=x-small](*Forgive me for being a grammar/spelling police.)[/size]
Paano ang current program mo sa Chest WO mo?
[size=large]» CHEST[/size]
- Dips
- Flat Barbell Bench Press
- Incline Dumbbell Bench Press
- Dumbbell Flyes
- Pec Deck Flyes
- Dumbbell Pull Over
[size=large]» TRICEPS[/size]- Triceps Extension
- One Arm Dumbbell Triceps Extension
- Triceps Cable Push Downs
- Triceps Cable Push Downs (Rope attachment)
Assuming the sets and reps of every given exercise will be...[size=x-small][sets x reps][/size][size=large]» CHEST[/size]
- Dips - 3 x Failure
- Flat Barbell Bench Press - 3 x 8-10
- Incline Dumbbell Bench Press - 3 x 8-10
- Dumbbell Flyes - 2 x 10
- Pec Deck Flyes - 2 x 10-12
- Dumbbell Pull Over - 2 x 10
[size=large]» TRICEPS[/size]- Triceps Extension - 3 x 10
- One Arm Dumbbell Triceps Extension - 2 x 8
- Triceps Cable Push Downs - 2 x 12
- Triceps Cable Push Downs (Rope attachment) - 2 x 12
Then we add the 'Decline Bench Press' somewhere around the Chest WO. Either way of the three; prior performing Dips, or after, or succeeding Incline Dumbbell Bench Press...(*For my preference, I will tweak this*[size=x-small](Chest/Triceps WO program)[/size] according to the last option. Also indicate the number of sets and reps.)[size=x-small][sets x reps][/size]
[size=large]» CHEST[/size]
- Dips - 3 x Failure
- Flat Barbell Bench Press - 3 x 8-10
- Incline Dumbbell Bench Press - 3 x 8-10
- Decline Barbell Bench Press - 2 x 10 [size=x-small][ADDED][/size]
- Dumbbell Flyes - 2 x 10
- Pec Deck Flyes - 2 x 10
- Dumbbell Pull Over - 2 x 12
[size=large]» TRICEPS[/size]- Triceps Extension - 3 x 10
- One Arm Dumbbell Triceps Extension - 2 x 8
- Triceps Cable Push Downs - 2 x 12
- Triceps Cable Push Downs (Rope attachment) - 2 x 12
Now we put the subject difficulty of each exercise; whether HEAVY, MODERATE, LIGHT or in between...[size=x-small][sets x reps][/size][size=large]» CHEST[/size]
- Dips - 3 x Failure [size=x-small][BODYWEIGHT][/size]
- Flat Barbell Bench Press - 3 x 8-10 [size=x-small][HEAVY][/size]
- Incline Dumbbell Bench Press - 3 x 8-10 [size=x-small][HEAVY][/size]
- Decline Barbell Bench Press - 2 x 10 [size=x-small][HEAVY][/size]
- Dumbbell Flyes - 2 x 10 [size=x-small][MODERATE][/size]
- Pec Deck Flyes - 2 x 10 [size=x-small][MODERATE][/size]
- Dumbbell Pull Over - 2 x 12 [size=x-small][HEAVY - MODERATE][/size]
[size=large]» TRICEPS[/size]- Triceps Extension - 3 x 10 [size=x-small][HEAVY][/size]
- One Arm Dumbbell Triceps Extension - 2 x 8 [size=x-small][MODERATE - LIGHT][/size]
- Triceps Cable Push Downs - 2 x 12 [size=x-small][HEAVY][/size]
- Triceps Cable Push Downs (Rope attachment) - 2 x 12 [size=x-small][HEAVY][/size]
Considering that scheme, could an individual using program be able to push it all out up to the last exercise? For much of the general population... NO.For some YES, but could you lasts beyond the 8-10th WEEK and applying progressive overload(weekly increase of poundages/sets on all exercises)? PROBABLY. But you don't want to burn down your CNS. And for some reason, get depressed at the end. (Not that being 'playing safe', but we want optimal results with less time spending at the gym!)
Again...[align=center][size=large]LESS IS MORE![/size][/align]Merge the redundancies [size=x-small](*Notice I didn't say 'Remove', since this will depends on your access over the equipment.)[/size] and adjust the sets x reps scheme accordingly...[size=x-small][sets x reps][/size]
[size=large]» CHEST[/size]
- Dips - 3 x Failure | Decline Barbell Bench Press - 2 x 10
- Flat Barbell Bench Press - 2-3 x 8-10
- Incline Dumbbell Bench Press - 3 x 8-10
- Dumbbell Flyes - 2 x 10 | Pec Deck Flyes - 2 x 10-12
- Dumbbell Pull Over - 2 x 12
[size=large]» TRICEPS[/size]- Triceps Extension - 2-3 x 10 | One Arm Dumbbell Triceps Extension - 2 x 8-10
- Triceps Cable Push Downs - 2 x 12 | Triceps Cable Push Downs (Rope attachment) - 2 x 12
With this way you could go all out heavy on all the exercises of the CHEST/TRICEPS program. [size=x-small](*But that would also vary, if day before this split, was the DELTS WO, since the pressing exercises performed in that WO recruits much of the same muscles used CHEST/TRICEPS WO. It's still possible, but it would be harder.)[/size][size=x-small][sets x reps][/size][size=large]» CHEST[/size]
- Dips - 3 x Failure | Decline Barbell Bench Press - 2 x 10 [size=x-small][HEAVY][/size]
- Flat Barbell Bench Press - 2-3 x 8-10 [size=x-small][HEAVY][/size]
- Incline Dumbbell Bench Press - 3 x 8-10 [size=x-small][HEAVY][/size]
- Dumbbell Flyes - 2 x 10 | Pec Deck Flyes - 2 x 10-12 [size=x-small][HEAVY][/size]
- Dumbbell Pull Over - 2 x 12 [size=x-small][HEAVY][/size]
[size=large]» TRICEPS[/size]- Triceps Extension - 2-3 x 10 | One Arm Dumbbell Triceps Extension - 2 x 8-10 [size=x-small][HEAVY][/size]
- Triceps Cable Push Downs - 2 x 12 | Triceps Cable Push Downs (Rope attachment) - 2 x 12 [size=x-small][HEAVY][/size]
You can still adjust that program, if you find these taxing. Reduce some of the Chest exercises (Dumbbell Flyes | Pec Deck Flyes | Dumbbell Pull Over), to maximize the gains(strength-wise) from those first three Chest compound exercises and the following exercises which targets the Triceps. You don't want to get drained by the time you'll hit the next bodypart...from 135 to 142lbs
pero lumaki po ata tyan ko? nag cclean eating po ako at ab workouts pero hindi padin po mag liit pag nag stomach in my abs ndn po ata? check nyu po pic at tips po para lumiit tyan ko pa please po salamat po
STOMACH IN PO
Relaxed po ito pero busog
Umm... kasi busog ka?
gnito po pag hindi ako busog
any tips po?
I'm not an expert when it comes nutrition to tell you quite frankly. Heck! I don't even count macros. I just chow down whatever was served on the house. If I ever I feel the plates have too much amount of sodium in it (too avoid bloated feeling and some allergy-issue) or lack the protein in it (of course, everybody needs protein), I just cooked myself the food. I bust my ass with heavy weights outside to compensate those meals.
I barely did cardio. I mostly burn it off through heavy lifting.
brad, bulking ka di ba so normal lang yan
dahan dahanin mo lang bulking mo para di masyado lumaki lalo para di mahirap ayusin pag cutting ka na
saka pansin ko lumaki nga katawan mo compare sa dati at nag iba rin itsura mo hihihi
from 61 - 66kg hindi ko alam if may muscles mass jan mga sir please give me you opinions sa tingin ko may mga gainz naman
Progress back po! anu po sa tingin nyu mga sir?? its been 8months of serious lifting with the semi - right nutrition and protein intake
May rotation ba sa hinahain sa inyo?
what do you mean sir? ako po nag cocook ng ulam ko hehe most of my meal is like this
chicken and eggs yan lng hahaha minsan aroscaldo at pag dko trip food sa umaga na hnahain kasi sa umaga lng nag luluto magulang dahil busy dn sa trabaho nag ooatmeal ako then pre workout at post either peanut butter or egg sandwhich wheat bread gamit ko or 100grams ng nuts d ako sumusubra sa nuts kasi my nabasa ako dito na pag sumubra sa nuts daw eh fats yun
3 times po ako nag ttake ng whey pro matrix gamit ko po.. sabi po ng mga tao sa gym siguro daw maganda genetics ko kasi ang bilis ko mag ka muscle or mag laki hehe
una po slow bulk po talaga ako kasi takot na takot na ako tumaba as in yung feeling na example lng po mag over the bakod mga tropa ko (Dati pa ito) na sila nallift nila sarili nila tapus ako naiiwan tapus ngaun mas nallift ko na sarili ko msasabi ko ndn fit na fit na ako pero boss like yung sa picture po umabot ako ng 60kg ang laki pdn ng tyan ko then nging 66 ako gnun pdn tyan ko sir about po sa body fat percentage nkikita ko na po yung 2abs ko sa taas pag nag ssuck or nag stomachin ako so my question sir is kaya po ba yung na rereduce yung body fat then nag ggain ng muscle?
ito po 2010 (55kg)
Kasagsagan ng wala pang GF hihi
ito po yung na GAIN ko haha from 2010 - 2012 at 2013 ndn siguro kasi nung tumaba po ako hindi na ako nag ttake ng picture ayaw ko kasi eh upload sa FB kahiya hihi
(76KG)
then November 2013 1month nung nag start ako mag GYM pure threadmill gaya po ng sabi ko 1hr per day 7days no rest from 76kg to 68KG
Then ito pong pic na ito i was 65KG taken November 24 , 2014
Medyo malaki ako tignan pero mga size po ng damit ko Small at extra small at 30 yung waist like ko po sabi nga nila MACHO ndaw ako eh hihi
ito po latest pic ko nka damit
SALAMAT PO SIR!
YES. Body recomposition. But the process takes longer. At least 6mos.
IMO, you should at least work on adding more mass on your back and weaknesses like the upper chest; especially the biceps—lack the peak. Just my 2 cents.
what do you mean sir? pwd tagalog? haha mag add po ako ng workout or dagdag ng weights sa back chest at biceips? sabi nga nila laki daw triceps ko
pwede daw paps. recomposition "RECOMP". kaso mas matagal daw ung processo kapag sinabay mo ung muscle gain and fat loss. sakanyang oopinion, dagdagan mo daw ung muscle mass sa back and upper chest; specially sa biceps na pinaka kulang . haha sa pag kakaintindi ko lol
Bigman on Campus by Steeve Cook (Transformation) i started this workout on November 18 , 2014
Monday - Chest/Triceps
5mins cardio
Incline Dumbell press -1 Warm-up Set: 8-12 reps, 3 sets of 8-12 reps,60 seconds rest
1 mixed-grip drop set on final set: 24 reps (8 per drop sets)
Incline Dumbell Flyes - 3 sets of 8-12 reps, 60 seconds rest
Drop set on final set
Dumbell Bench Press - 4 sets 10-12 reps, 60 seconds rest
Superset
Dips - 3 sets to failure
Inclined/Modified Push up 3sets to failure 30 seconds rest between each supersets
TRICEPS
Supersets
SkullCrusher - 1 Warm-up Set: 8-12 reps
3 sets of 12-16 reps
Close-Grip Barbell Bench Press
1 Warm-up Set: 8-12 reps
3 sets of 12-16 reps, 60 seconds rest between supersets
Triceps Pushdown - Rope Attachment
5 sets of 15 reps, 30 seconds rest
Overhead Dumbell Tricep extension
Quadruple drop set to failure, No rest ( Ramdam ko talaga ito hihi)
Abs (All 1 set to failure no rest)
Hanging Knee Raise
Swiss Ball Crunch
Decline Reverse Crunch
Broom Stick Twist
TUESDAY - BACK/BICEPS
Wide-Grip Pullups
4 sets of 10 reps, 60 seconds rest
Bent T-Bar Row
3 sets of 10-15 reps, 60 seconds rest
Drop set on final set
Close-Grip Front Lat Pulldown
3 sets of 10-12 reps, 60 seconds rest
Drop set on final set
One-Arm Dumbbell Row
3 sets of 8-12 reps, 60 seconds rest
Straight-Arm Pulldown (With rope)
5 sets of 15 reps, 30 seconds rest
EZ-Bar Curl
2 strict sets of 12-14 reps, 60 seconds rest
2 cheat sets of 4-6 reps, 60 seconds rest
Incline Dumbbell Curl
4 sets of 10-12 reps, 30-60 seconds rest
Superset
Spider Curl
2 sets to failure
Hammer Curls
2 sets to failure, 30 seconds rest between supersets
Calves
Standing Calf Raises
4 sets of 10 reps, 30-60 seconds rest
Donkey Calf Raises
4 sets of 10 reps, 30-60 seconds rest
Drop set on every set
Seated Calf Raise
4 sets of 15 reps, 30-60 seconds rest
THURSDAY - LEGS
CLASSIC SQUAT- 1 warmup sets , 4working 8-12 sets 60sec rest
StraightLeg Deadlift - 3 sets 10-12 60sec rest
Lying leg curl - 3 sets 8-12 60 sec rest
Leg press - 5 sets 8-15 rep 30 sec rest
Superset
Seated leg curl - 3 sets 8-12 reps
Jumping Lunges - 12 reps to failure 30 sec rest
Friday - SHOULDERS
Dumbbell Shoulder Press
3 sets of 12-16 reps, 60-90 seconds rest
Drop set on last set
Side Lateral Raise
3 sets of 10-12 reps, 30-60 seconds rest
Triple drop set on last set
Reverse Pec Deck Flyes
5 sets of 10-14 reps, 30 seconds rest
Superset
Front Raise
3 sets of 10-14 reps
Upright Barbell Row
3 sets of 10-14 reps, 60 seconds rest between supersets
Barbell Shrug
1 Warm-up set of 8-12 reps
4 sets of 8-12 reps, 60 seconds rest
ABS
ITO PO LAHAT yung WEDNSDAY PO AT SATURDAY CARDIO tapus SUNDAY PO FULL BODY WORKOUT kaka 1 month pala po ginagawa ko ito kaya diko pa masabi yung changes pero lumakas po buhat ko
what do you mean sir? sorry po if dko gaanu nagets psensya po tlga
Anyway, my bad. [size=x-small](*MONDAY; Incline Dumbbell 'Bench Press', TUESDAY; Incline Dumbbell 'Curls' not Bench Press.)[/size]
But still... too many exercises and sets given.
Ow.. sorry sir @core sige po i think mag bawas nalang ako ng reps
hy pasen