9 months na ako nag ggym(skinny-fat),ngayon lng ako gumawa nang journal hehe
oyamaguchi
Posts: 52
paki correct na lng po ang exercises at meal plan ko kung may mali,salamat po :-) gusto ko lng mgkaroon nang defined muscle and abs :-)
oyamaguchi wrote:paki correct na lng po ang exercises at meal plan ko kung may mali,salamat po :-) gusto ko lng mgkaroon nang defined muscle and abs :-)
Comments
smith machine lunges 90lbs 10x4
squat 100,120,140lbs 10x4
legg press 300,400,500 10x4
leg raise 35 15x4
calf raise 15x4
inverse leg curl 15x4
try mo paps Stiff-leg deadlifts (Strict form , kasi mawawala ung tama sa hams pag mali0mali ung form mo)
good mornings
leg curls/ham curls and etc. hehe
this is all IMO lang naman ero pwede mo naman gawin gusto mo gawin hehe
hindi pa kasi ko naga-isolation kaya wala pa alam sa ibang exercises.
tinamaan naman pero hindi mo lng ma train yung hams mo in a full potential sa squat lang.
@oyamaguchi
curious lng ako.. bakit program low frequency ?
same saentimets with bro power. mas magaling sya mag english gusto ko ung "FULL POTENTIAL" haha. #noobingrammar lol
nahirapan ako magtagalog eh.. minsan may mga words na hindi ko alam sa tagalog. hahaha!
matatry ko rin yan soon para may idea narin sa ganyang exercises :yahoo:
Sa tingin ko, mas safe ito kaysa Stiff Leg Deadlift
Lyle McDonald has an article comparing the Romanian Deadlift (RDL) and Stiff Leg Deadlift (SLDL)
http://www.bodyrecomposition.com/training/rdl-vs-sldl.html/
seated dumbell press 30lbs each (warm up) 12x3
hammer strength 120,150,170
side lateral raise 15lbs each 15x4 SS
front raise 15x4
upright row 50lbs 12x3 SS
seated barbell shrugs 140lbs 15x3
(bicep) barbell curl 40lbs 12x3
dB concentration curl 20lbs 10x4
low frequency = 1x a week tinatrain mo yung muscles
high frequency = 2-3x a week tinatrain mo yung muscles
@Powersthetic sir pa help nmn po sa program ko...kelangan ko ba i modify?
mas better po sir kung train mo yung muscles mo 2-3x a week...
okay naman din yung 1x a week pero mas beneficial talaga yung high frequency training.
thank u sir!
Nice video
I think we should post that at the Members Introduction thread of the newbies
actually tinatamaan naman kaso dun lang sa eccentric contraction. Kaya ok din yung leg curl for concentric contraction naman
Kung 2 to 3 times a week ka nagwworkout pwede ka mag add ng 1 day pa for mobility and skills ; active rest siya, yet helpful in the long run of weightlifting
Nako least priority sa manila ang healthy foods lalo na sa sampaloc dahil puro budget meals pang students. BBQ at eggs na ang the best mo protein source na medyo affordable at madali bilhin. Taga Sampaloc ako dati walking distance from UST, kahit nung student ako problem ko din yan. 8years ng training ko dyan sa manila olats pagdating sa quality foods.
Ibang brand nalang bilhin mo, ON, Ultimate Nutrition Prostar or Dyma ELite.