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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?
pag ngilay ngilayin. to ruminate over or to meditate on. and no boisterous noise or music,...
Traffic!