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November 13th, 2004 02:21 AM #361Originally posted by GlennSter
heller!!!!ako din kaya!!!
kanina kay philip ako eh...630-730...whats your sched ba?mwf ako ngayon..pero minsan diko matiis kahit tues at thurs gym din ako....
question for evryone, what is the correct way to do the sit ups?
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November 13th, 2004 02:29 AM #362nag-shoulder press ako kanina using barbell... hindi smith machine ah, free weights... hindi ba mainjure back ko nito? sabi kasi nun trainer maganda ito...
also since doing the more weight-less rep prog, i noticed that the soreness wasn't really there anymore, before kasi, yung soreness would usually last for up to 2-3 days pero now, less than a day lang yung soreness..
Chest
Smith incline press -
3 x 10 - 75 lbs
3 x 6 - 140 lbs (Saka lifting 140lbs on Smith is equivalent to lifting 100lbs on free weights)
Bench press - 4 x 6 - 150 lbs
Machine chest press (yung seating position) - 3 x 4 - 200 lbs
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November 13th, 2004 02:38 AM #363Originally posted by Karding
Kapatid, Max-OT is FREE WEIGHTS not machines. Thats why you dont get much sore by doing Max-OT :hihihi: And your machine presses is redundant, you already did a press on the smiths. follow the exact program as its lays most especially the WARM-UP sets. I get the same soreness in Max-OT compared to my old routine which included decline flyes.
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November 13th, 2004 02:39 AM #364question for evryone, what is the correct way to do the sit ups?
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November 13th, 2004 02:41 AM #365but i can still use the smith machine for the squats right?
edit:
Just got back from the gym and did shoulder and tris workout.
Shoulder:
Dbell press 4 x 10 30lbs warm-up set
Dbell press 2 x 6 45lbs work-set
Military press 2 x 5 100lbs
Tris:
E-Z Bar lying ext'n 4 x 10 45lbs warm-up
E-Z Bar lying ext'n 2 x 6 65lbs work-set
Triceps Pushdown 2 x 6 120lbs**
Seated Overhead Dumbbell Ext'n 1 x 6 45lbs
**Cable x-over machine was used.Last edited by Karding; November 13th, 2004 at 06:42 AM.
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November 13th, 2004 08:33 AM #366YES... after intensive research heheh, i have my new Max-OT prog that im gonna start on monday!
MONDAY - LEGS
Smith Squats -
3 x 10 (warm-up)
3 x 6
Leg Press -
1 x 8 (acclimation set, thanks to Karding)
3 x 6
Leg curls - 2 x 6
Calf raises - 2 x 8
TUESDAY - SHOULDERS & TRIS
Seated DB press -
3 x 10 (warm-up)
3 x 6
Military press - 2 x 6
DB side laterals - 2 x 6
Lying tricep extension - 3 x 6
Cable push down - 3 x 6
DB kick-backs - 2 x 6
THURSDAY - BACK & BIS
Pull-ups - 3 x 6
Machine pull-downs - 3 x 6
Machine rows - 3 x 6
Hyper extensions - 2 x 8
Hammer curls - 3 x 6
EZ bar curls - 3 x 6
Cable curls - 2 x 6
FRIDAY - CHEST
Incline DB press
3 x 10 (warm-up)
3 x 6
Bench press
4 x 6
Decline press
2 x 6
..any feedback is very much welcome. also hopefully I have Creatine na by monday.
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November 13th, 2004 08:55 AM #367
Looks good. Inuna mo yata ang pull-ups para may lakas ka pa ah :hihihi: Rows>Pulldowns>pull-ups ang sakin.
Sa Chest, 3 x 6 sa bench and 1 x 6 sa decline. You'll be too exhausted by the time you get to decline kung 4 heavy sets pa ang bench press mo. Pero kung kaya mo pa, eh di sige lang, hehehe.
Lying tri extension, dont forget the 4 warm-up sets.
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November 13th, 2004 11:33 AM #368Originally posted by Hell_racer
...question for evryone, what is the correct way to do the sit ups?
http://www.steelfitness.com/BETA/tra...nglegraise.htm
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November 13th, 2004 01:51 PM #369
karding: hindi ko sinasabay yun flyes and x-overs...
benchpress and flyes lang ginagawa ko... kaso may nagsabi sa akin na lumiliit daw chest ko or lumalaki tiyan ko... parang gusto ko baguhin program ko... mag-abs na rin ako...
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November 13th, 2004 06:11 PM #370Originally posted by Ungas
Mas ramdam ng abs ko yung contract ng muscles while doing hanging leg raises.
http://www.steelfitness.com/BETA/tra...nglegraise.htm
actually, at fitness first, they have that equipment for crunches without the weights ( d ko alam anong tawag dun eh... hehe ) Anyway, i dont know how to use it properly... lalo akong nalito nung nagobserve ako! iba iba pag gamit nila! hehe any idea how?
Choice I would have made as well.:nod:
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