@kulafu: i went over your routines. Actually, its almost the same thing na makikita mo sa other routines na may catchy names sa internet. so what you're doing is good halos parehas lang din naman ng ginagawa ko minsan at ng iba. but here's some adjustments you might wanna consider:
separate Squats from your current program (more on upper body kasi yung routine mo).
devise a lower body program para dun mo ilagay yung squat (may include leg press with different foot placements, lunges, calf raises, box squats etc.)
mix more dumbell exercises for both push/pull exercises. this will ensure that your using both limbs. dumbell rows, presses, curls etc.
use a belt when lifting, safety first!
lastly, train your abs/core with a lot of variety. i always do it first to make sure its already warmed up. but its up to you if you want to train it last or on a separate day.
maraming salamt po sir sa pagbibigay niyo po ng payo...malaking tulong po ito para sa aming mga baguhan sa weightlifting...irerevise ko na lang po yung program ko ayon sa mga payo niyo sir!cheers
June 7, 2013 (Lower Body)
Current weight: 159lbs
Training duration: 8am-9:15am
strech & ab work: 20 minutes
Leg press
200lbs-30x2
300LBS-20X2
400lbs-15x2
300lbs30x1
Squats
200lbs-10x4
DL
270lbs-7x2
300lbs5x2
leg extensions 130lbs (3 sets to numbness)
standing calf raises 620lbs (3 sets to numbness)@Kulafu: add some chest exercises din bro, like decline BP and dips (more chest less shoulders ang tama nito) and Inclined dumblell or barbell press (just right for the upper pecs but hits the delts also). mas lalakas ka kasi sa push exercises using these exercises compared to overhead presses/military press.
@sevenstring: thanks man! nakakamotivate ka lalo hehe
question lang po, paano yung set-up niyo jan sir, magkahiwalay po yung upper body day nyo sa lower body or sabay sila? Ilan po yung sets at rep niyo sir bawat exercise? pasensya na po sa dami ng tanong ko, nahijack ko na din yung journal niyo sir.
Oo hiwalay para i can focus on the muscle groups. Bale ganito usual set up ko
Upper body1
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Lower body1
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Upper body2
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Lower body2 or wildcard day
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Wildcard day or lower body2
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Repeat
On weekends i play baskeball sa gabi if i feel good pero 1hour lang kasi too much will make my recovery suffer. If im on a cut i dont play basketball and i remove the wilcard day. When im gaing mass sometimes i train twice a day pero 1-2 times lang yun in a week pag walang work.I dont count reps but minimum 7 for me is good for bodybuilding. Sets around 3-4.
Haha simple lang yan kung gagawin mo kasi superset ng push and pull lang tapos konting direct work sa smaller muscles. Yung sa upperbody2 hindi ko naman ginagawa lahat sa pull exercises pumipili lang ako kaya may slash. Sa leg days din hindi ko ginagawa lahat ng isolation moves pero yung mga big exercises always present.
i had xrays, blood test and full body check up done. everything is normal. my bones and joints are all good. internal organs are all normal. it's a good thing to have your body checked every now and then to ensure that it is running in all cylinders and functioning smoothly. wag na hintayin may maramdaman pa bago magpatingin. bodybuilding causes a lot of wear and tear to our body especially if you've been training hard consistently for years.
@big dawg: Thank you sir! there's a lot of strong, big and ripped guys out there, impressive? yes... but "consistency" separates the man from the boys. you're the man!
Upper body Training: 8:00-9:30am
Stretch and ab work- 20 minutes
Warmup: dips superset with chins
Weighted dips superset with weighted Vbar chins (3sets x 10-18 reps)
Isolateral flat press superset with weighted pullups (3sets x 8-15 reps)
Isolateral inclined press superset with weighted pullups (3sets x 8-15 reps)
Inclined flyes (5sets x 12-20 reps)
Delt heads: rear/side/front raises: 30-35lbs (3sets each x 15-20 reps)
Arms:
Tricep press down
seated Inclined dumbell curls: 35lbs each
Hammer curls: drop sets 40,35, 30lbs
Numbers for today:
Dips +70lbs
Chins and pullups +30lbs
Iso inclined machine press: 300lbs
Iso flat machine press: 300lbs
Flyes 40lbs each
before bed i just ensure that i've eaten all my food (2hours before). at that point i assess if i need extra carbs or a shake. i usually avoid eating very close to bedtime para may time ako umihi ng umihi bago matulog. naiinterupt kasi yung tulog ko pag nagigising ako para umihi.
stretch and abwork: 20minutes
warm up: Flat BP 200lbs superset with weighted chins +20lbs (4 sets back and forth 0-60seconds rest)
3sets x 10-15reps
Flat DP 90lbs each superset with weighted chins +30lbs
Incline DP 80lbs each superset with Barbell rows 210lbs
Iso Machine shoulder press 200lbs superset with supported Tbar rows 170lbs
rear/side lateral raises: 30-40lbs 3sets x 10-15reps
tricep press down: fulls stack 3sets x 10-15reps
dumbell curl: 40lbs 2sets x 10-15reps
hammer curl: 40lbs 2sets x 10-15reps
Sir mighty and big dawg... should i cut the volume on my workouts? What do you think? I train every other day but extends my rest day to 2 days if needed. My routine has been working wonders for me in terms of athletic performance and what i wanna look like but im looking for fresh ideas. Im aiming for a few pounds of lean mass by the end of the year, i dont mind experimenting at this point if it will yield better results. thanks guys!
Sir mighty and big dawg... should i cut the volume on my workouts? What do you think? I train every other day but extends my rest day to 2 days if needed. My routine has been working wonders for me in terms of athletic performance and what i wanna look like but im looking for fresh ideas. Im aiming for a few pounds of lean mass by the end of the year, i dont mind experimenting at this point if it will yield better results. thanks guys!
If it's working for you, don't try to fix it bro. Based on reading some of your posts, you seem very knowledgable & experienced to the game. The only thing I would remind (as I'm sure you already know) is to keep trying to add weight to the bar or get 1 more rep whenever you can. That's probably the most important change anyone can make. Happy growing!
thanks big dawg for reminding me this: If it's working for you, don't try to fix it". a lot of people miss this including me (sometimes when im paranoid haha).... well actually that's what im working on right now (adding weight to the bar). I train alone, i could add 10-20 pounds more on my working sets however i have a trauma of maxing out without a spotter. the people in my gym doesn't know how to give a good spot especially on heavy lifts. that's why i rely on extra reps to reach failure.
To gauge my strength improvements, i increase the weight of my warm up sets. in that way i measure my body's capacity to react to the weight increase while being in a relaxed intensity. i dont know if this makes sense for growth.
thanks sir milk, actually nakaabang lang ang sa mga schedules ng GWO unfortunately hindi pa swak sa schedule ko (i train early around 6-7am) at location kasi taga cainta ako. but im looking forward to learn from you guys!
wow early bird lifter lol! cant imagine if i have the energy to hit the iron that early. well, just inform us if you are available then we should schedule a GWO. usually we do it on a week end para mas madaming maka sama. and im sure lots of newbies in the thread will be inspired if they see a ripped guy like you lifting in the flesh.
actually around 8am nako nakakstart magworkout kasi may clients ako usually na tinituruan ng 6am (lagi kaming una sa gym hehe) tapos midshift pa schedule ko sa work. Weekend talaga ako makakasama sa inyo! *excited*
Comments
maraming salamt po sir sa pagbibigay niyo po ng payo...malaking tulong po ito para sa aming mga baguhan sa weightlifting...irerevise ko na lang po yung program ko ayon sa mga payo niyo sir!cheers
Current weight: 159lbs
Training duration: 8am-9:15am
strech & ab work: 20 minutes
Leg press
200lbs-30x2
300LBS-20X2
400lbs-15x2
300lbs30x1
Squats
200lbs-10x4
DL
270lbs-7x2
300lbs5x2
leg extensions 130lbs (3 sets to numbness)
standing calf raises 620lbs (3 sets to numbness)@Kulafu: add some chest exercises din bro, like decline BP and dips (more chest less shoulders ang tama nito) and Inclined dumblell or barbell press (just right for the upper pecs but hits the delts also). mas lalakas ka kasi sa push exercises using these exercises compared to overhead presses/military press.
@sevenstring: thanks man! nakakamotivate ka lalo hehe
mabuhay kayo sir!
Note: this is my personal program. i designed it specifically for my needs and goals.@kulafu: check this out if you can pick something from it.
question lang po, paano yung set-up niyo jan sir, magkahiwalay po yung upper body day nyo sa lower body or sabay sila? Ilan po yung sets at rep niyo sir bawat exercise? pasensya na po sa dami ng tanong ko, nahijack ko na din yung journal niyo sir.
Upper body1
Off
Lower body1
Off
Upper body2
Off
Lower body2 or wildcard day
Off
Wildcard day or lower body2
Off
Repeat
On weekends i play baskeball sa gabi if i feel good pero 1hour lang kasi too much will make my recovery suffer. If im on a cut i dont play basketball and i remove the wilcard day. When im gaing mass sometimes i train twice a day pero 1-2 times lang yun in a week pag walang work.I dont count reps but minimum 7 for me is good for bodybuilding. Sets around 3-4.
Buffet at dad's done!
Current weight is 160lbs
Mamatay ata ako sa pagod tinitignan ko palang program mo ehehehe.
Training duration 11-12:30
Stretch and abwork: 20 minutes
Leg press 400x15x6
Squats 200x8-10x5
Deads 300x5x5
Walking lunges 6sets-failure
Standing calf raise 620xfailurex5
Upper body Training: 8:00-9:30am
Stretch and ab work- 20 minutes
Warmup: dips superset with chins
Weighted dips superset with weighted Vbar chins (3sets x 10-18 reps)
Isolateral flat press superset with weighted pullups (3sets x 8-15 reps)
Isolateral inclined press superset with weighted pullups (3sets x 8-15 reps)
Inclined flyes (5sets x 12-20 reps)
Delt heads: rear/side/front raises: 30-35lbs (3sets each x 15-20 reps)
Arms:
Tricep press down
seated Inclined dumbell curls: 35lbs each
Hammer curls: drop sets 40,35, 30lbs
Numbers for today:
Dips +70lbs
Chins and pullups +30lbs
Iso inclined machine press: 300lbs
Iso flat machine press: 300lbs
Flyes 40lbs each
Rest: 30-60 seconds
I mean, what do take in terms of food/supplement.
Stretch 15mins
Legpress
250x20x2
350x15x2
450x12x2
Dropset 450-350-250 x10 reps each w/ no rest
Squats(ass to the floor)
200x6x5
Deads 300x5x5
Leg extensions 150x4x15-25
Walking lunges 4sets til i drop
Standing calf raise 620x4x15-25
Current weight 160lbs
stretch and abwork: 20minutes
warm up: Flat BP 200lbs superset with weighted chins +20lbs (4 sets back and forth 0-60seconds rest)
3sets x 10-15reps
Flat DP 90lbs each superset with weighted chins +30lbs
Incline DP 80lbs each superset with Barbell rows 210lbs
Iso Machine shoulder press 200lbs superset with supported Tbar rows 170lbs
rear/side lateral raises: 30-40lbs 3sets x 10-15reps
tricep press down: fulls stack 3sets x 10-15reps
dumbell curl: 40lbs 2sets x 10-15reps
hammer curl: 40lbs 2sets x 10-15reps
current weight: 161lbs
Heaven.
If it's working for you, don't try to fix it bro. Based on reading some of your posts, you seem very knowledgable & experienced to the game. The only thing I would remind (as I'm sure you already know) is to keep trying to add weight to the bar or get 1 more rep whenever you can. That's probably the most important change anyone can make. Happy growing!
To gauge my strength improvements, i increase the weight of my warm up sets. in that way i measure my body's capacity to react to the weight increase while being in a relaxed intensity. i dont know if this makes sense for growth.