bim323
bim323
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- bim323
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Chest + Abs Flat BB bench press - 135/145/145 x 12/10/10 (145 w/ spotter) Incline DB Press - 45/45/50 x 12/10/10 (50 w/ spotter) Incline Flyes - each hand 20/25/25 x 12/12/12 DB Pullover - 40/40/40 x 12/12/12 Machine flyes (shoulder level) - level …
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(Quote) Correction Halimaw na kayo magbuhat hahaha Class S na halimaw haha intensity + volume e.... tas puro big lifts pa hahaha nag lu-lurk ako sa mga journal nyo... pucha parang pinag pawisan nako sa pagbasa lang nung logs hahaha magawa ko din sa…
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(Quote) ah ok gets.. nagagawa ko to dati.. 3days split tas ung 4th day superset ng chest/back + sundot ng arms... nkakapagod to naalala ko dati ung feeling na gumaan ung ulo ko haha 1month ko lang ata ginawa tas ung following months chest day nln…
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(Quote) Ganto ung balak ko sir.. nasimulan ko na kagabi tho wala ako Bi na ginawa.. Chest, tas 2 rounds ng abs... di ako nag ca-cardio maliban dun sa 1/wk na basketball, mga 3 games un sa isang session... need ko ba tlga mag cardio sir?mga gano kt…
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(Quote) Sir ano ung wildcard? depende na sayo kung anong WO ganun?
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Mga master @BANE @Aestecniques @badass_vinch .... May tanong lang ako, plano ko kasi mag change ng split from Chest/bi, Back/tri, legs/shoulders na split e balak ko mag 4 days... bale mauulit ung chest since i'm planning to go to the gym 5x/week i…
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(Quote) Cuban ung parang naka 90deg ung elbows diba?? ngayon ko lang tinry tong gantong variationsa tri extension.... ayun may imbalance pala ako.. pero pag DB shoulder press pantay lang sila nung right... I mean di naiiwan ung left sa pag angat n…
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Back Tri Sinabayan ko uli ung barkada ko sa program nya... konting difference lang pero foundation nung program are DL, pulls and rows. Neutral grip Pull up - 12/10/9/5 1 arm db row - 30/35/40 x 12/12/12 slow and controlled (trying to feel the con…
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(Quote) siguro ung lack of sleep ko nag ttake na ng toll tsk.. 5-6hrs sleep halos ako pag weekdays e swerte na ung 6 tsk...
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(Quote) onga e went for what i felt is challenging enough lang hahaha may oly bar ba na mas mabigat pa sa 45lbs?? kasi diba un ung standard kung di ako nagakamali??... dun kasi sa nilipatan kong gym pansin ko mjo less ng 10lbs ung plates na nalolo…
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Legs/ shoulders Alternated legs and shoulder WO Squat - 155 x 10 x 3 (working on depth and form) DB Shoulder Press - 35 x 12/10/9 Legpress - 210lbs?? feels a lot heavier x 12 x 3sets (dun sa legpress na parang nka decline 280 na nilalagay kong pl…
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(Quote) popoy moment na sana e haha kaso mas malaki pa kay derek ung kumuha ng BB e hahaha mga 45sec ako naghanap, kalat kalat kasi ung plates andami nagbubuhat.. haha mjo nasayang 10mins ko sa paghintay ng bakanteng BB (correction) haha madaming …
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First Rant ko lang.... Kagabi habang nag be- bench ako, umalis ako saglit sa bench para kumuha ng plates... kakatapos lang kasi mag warm up... iniwan ko ung tumbler ko sa bench mismo at sinabit ko ung towel ko sa barbell mismo din para sign na may …
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Chest / Bi - (2 days rest kaya same target muscles uli) plates seems to be heavier than what i was using sa dati kong gym or siguro dahil kulang tulog ko thats why i feel weaker. FAAAAAAAAAAAAAAK! incline BB - 105/115/125/125 x 12/12/7/5 (10sec re…
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(Quote) Got it sir V.. gagawan ko ng paraan para madagdagan ung volume ng workout ko... either supersets or added workout days...
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(Quote) Makakaya naman siguro, hard work lang at consistency sa training... Bsta train hard and good diet lang ... I'm not goofing around in the gym every session... ayoko namang tumigil at ma-degrade dahil lang sa small hiccups sa situation ko nga…
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(Quote) Kung pwede lang sir V e haha kaso squeezed lang ung training ko in 1-1:30hr/session tapos 4-5x/week + basketball once/week... working boy kasi e... On saturdays itry ko ung 2-3hrs session na pukpukan tlga... Baka di ko makaya ung 6days …
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Will be on a reverse diet for a couple of weeks to reach TDEE and then be on a "Clean Bulk". Main staples: white rice, more veggies, lean meat (chx, beef, lean pork and fish) and whey. Expecting to gain weight, hopefully more lean mass th…
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Chest / Bi (more sets with less intensity , less 10lbs in general) 1 Flat BB Press - 125 /125 /115 /115 - 12/12/10/8 (di ko nai angat ung pang 9 ginulong ko na lang sa tyan ko haha mjo nakakhiya buti konti lng nakatingin) 2 Incline DB press - 40/35…
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Keep it coming mga sirs very helpful ung mga comments at shared experiences nyo para saming mga newbies haha
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Legs / shoulders Squats - 155 x 10-12 x 4 sets Leg press - 210 x 12 x 3 Seated leg curls - level 8 resistance x 12 x 3 Calf Raise - 180lbs x 12 x 3 Shoulder press - 60 / 70 x 12 / 12 10 8 6 lateral raise - 15 x 12 / 10 x 12 12 12 Upright row - 90l…
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Copy that sir V. Mas at ease ako ngayon, Salamat. haha
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(Quote) Onga sir V pansin ko din un sa mga tao sa gym namin ang ganda ng upperbody at ma cuts... pero ung legs e mukang kasing laki lang nung sakin may iba pa na mas manipis pa legs kesa sakin, no kidding. PS i don't have an impressive pair of leg…
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sa experience ko nung first time ko mag gym dati around 4th yr college (2 years ago), i started at 128lbs, after 4months i was 140lbs with good mass and strength than before, tho skinny fat padin. tapos nahinto ako ng gym, inom dito kain doon for 1…
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(Quote) Agree sir V, too bad i had to learn it the hardway.. ho may gains pa din naman ako pero siguro mas na maximize ko un if i hadn't attempted to recomp/cut since wala pa ako masyadong muscle mass. Dilemma ko din kasi sa mga kasabayan ko mag b…
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(Quote) Got it bro, I'm still on a DCI of 1800-1900. Tho nag stall na ata ung progress ko after ko bumaba from 157 -150lbs pero im starting to see some veins sa arms ko na wala naman dati... my back progress is fast compared sa ibang muscle groups,…
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@Aestecniques probably sir dahil nga siguro you came from simply fat ka lang dati (nice progress tho bruh!!)... Ang hirap kasi ng dilemma samin na mga skinny fat haha on one side sa bulking, we want to gain muscle, the problem with bulking is you g…
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thanks sir @BANE
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Sir pano umorder ng PM7 kay sir allen? Ubos na kasi PM7 ko and balak ko bumili
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Back / tri Deadlift - 200 220 240 220 180 x 12 10 4 6 12 Lat pulldown wide - 100 x 12 x 3sets Lat pulldown narrow neutral - 90 90 80 x 12 Chest assisted row - 50 50 40kgs??? X 12 Dips - BW x12x4sets Tri pressdown - 90 x 12 x 4sets Db oh tri extens…