Tsikot Fitness and Gym Thread

**ssaloon** · November 10th, 2004 06:06 PM

hahaha pare, ok lang na ssaloon isigaw mo sa gym! punta ako mamaya, kita kits kung sakali!

theveed... ah bruce lee body... 3% body fat ba?

**theveed** · November 10th, 2004 08:16 PM

I think he hovers at 6-8% most of the time...

**van_wilder** · November 10th, 2004 10:36 PM

ako two exercises for chest lang...

6-8 sets of bench press
3 sets of incline flyes...

after kasi nun maga na eh

ot: ssaloon i saw your car kanina sa sanville qc...

**GlennSter** · November 10th, 2004 10:39 PM

mga gays..este..guys.baguhin ko lang title ha!!hope you dont mind.

**van_wilder** · November 10th, 2004 11:34 PM

akala ko new thread nanaman about gym and weights eh...

**Karding** · November 11th, 2004 02:18 AM

langya ka Glenn, di mo man lang nilagyan ng [RENAMED] akala ko nawawala na yung original thread

Hehe isn't it fun driving after a bad-ass arm and leg workout? :P

What's acclimation set btw?

Arm work-out doesnt bother me much, pero kapag aakyat ako ng hagdan saka mag cluctch, nginig ang tuhod ko

Acclimation set is a 1 rep set and at least 20lbs less than your workset.

The idea is to avoid a dramatic jump in weight from your last weight acclimation set and your first muscle-building set. The last weight acclimation set may be 20 to 30 pounds less than your starting weight on a squat or a bench press and 10 to 15 pounds shy of your first set of barbell curls or lying tricep extensions.

van_wilder, 6-8 sets? It should be 6 or 8, you have to be consistent on your sets. Ang binibigyan lang ng range is your reps. Saka yung ginagawa mong exercises, parang nagmamadali kang makita ang result. Be patient, unless may nakikita kang gain. A gain that can be maintained in and out of the gym. Hindi lang maga or swolen right after your workout. And I thought you're bulking? Why do the flyes? Its an isolation exercise.

Biceps and Abs later:

Bbell Curls 4 warm-up sets by 10-10-10 of 40lbs
Bbell Curl 2 work-set by 6-6 of 70lbs
Hammer Curls 2 work-set by 6-6 of 35lbs
Bbell Preacher E-Z Bar Curls 1 work-set by 6 of 65lbs

Abs:
Leg Lifts 3 work-set by 15 reps
Machine Crunches 2 work-sets by 10-10 of 60lbs

**GlennSter** · November 11th, 2004 08:54 AM

ahihihi...sorry!!i forgot!

**ssaloon** · November 11th, 2004 09:31 AM

akala ko may nag-aadvertise ng bagong gym eh! ehehehe

van_wilder, kotse ko nasa talyer sa pasig!

**theveed** · November 11th, 2004 10:50 AM

Glenn: Ano yung Bodywurx? Kala ko din may gym na prinopromote... Why not rename it to the workout thread or something?

Did shoulders and abs today...

not much, pressed for time kasi. Focus mainly was on the side/rear delts...

Abs muna, 3 sets to failure ab machine 50kg. 3 sets to failure reverse crunches, 3 sets to failure scissor situps.

Shoulder: dumbbell presses... 2 sets warmup 20lbs x 12

Set 1: 35 x F (12 ata)
Set 2: 40 x F (10)
Set 3: 45 x F (7)...........

Standing cable laterals. Each rep hold 5 secs at top. 2.75kg each side... When failed, drop to minimum weight sa stack, bend over and do laterals the same way... 5 sets...

Right after nagballoon delts ko hehe... Hate doing laterals, but I have to hehe.

Yun lang, didn't have time anymore and I didn't work on my biceps...

Bukas... Legs..

Going to buy some heavy duty grips tomorrow para I can train my forearms and grip strength at worl.

Karding: Lakas mo sa curls! hehe

**ssaloon** · November 11th, 2004 11:42 AM

did back and triceps kahapon...

back:
* front lat pull down: 12-10-8 reps, 100lbs - 140lbs - 180lbs respectively
* rear lat pull down: 12-10-8 reps, 80lbs - 100lbs - 120lbs respectively
* seated row: 15-15-15 reps, 150lbs - 200lbs - 250lbs respectively
* pullover: 12-10-8 reps, 80lbs - 90lbs - 100lbs respectively

tricep:
* super set: pull down (70lbs), dips, pull down - 15 reps each, 4 sets.
* super set : french press, closed grip tricep press (40lbs) 15 reps, 3 sets.

kapagod, phew....