Tsikot Fitness and Gym Thread

**Karding** · December 8th, 2004 01:31 AM

I hope that program works as well for ectomorph like van_wilder, who is following that program.

6 more days!!!

**ssaloon** · December 8th, 2004 10:50 AM

delts and legs ako kahapon... shoulders hurt like hell... i like it :evillaugh

phase 1: superset
- olympic bar military press (15 reps)
- olympic bar upright row (15 reps)
- olympic bar military press (15 reps)
4 sets

phase 2: superset
- lateral raises (15 reps * 12.5 lbs)
- rotator cuff exercise (15 reps * 5 lbs)
- lateral raises (15 reps * 12.5 lbs)
4 sets

phase 2: superset
- olympic bar military press behind head (15 reps)
- bent over lateral raises (15 reps * 10 lbs)
- olympic bar military press behind head (15 reps)
4 sets

putok delts ko after. labas na labas ehehehe

**theveed** · December 8th, 2004 02:37 PM

SSaloon: Giant sets po sya, kasi more than 2 sets done in succession.

**mazdamazda** · December 8th, 2004 02:43 PM

Originally posted by theveed
I created a local board for fitness and bodybuilding

Philippine Bodybuilding and Fitness Board

Register now.

[SIZE=3]Pakiusap, please dont start any "FIRST POST!" "UNA AKO" useless threads. thanks.[/SIZE]

just a suggestion... maybe you want to get in touch with jedi & tsikot to have this to be a part of their partner sites (like netph).

**theveed** · December 8th, 2004 03:17 PM

M2: Good idea...

**ssaloon** · December 8th, 2004 03:27 PM

thanks for the correction theveed ;)

til now sore and pumped delts ko :D

**kennster** · January 6th, 2005 01:18 AM

just started again this week after a month long lay-off.. badtrip ingat sa mga max-OT peeps here, injured my lower back coz of that.. just a tip, concentrate on form, make sure that you're doing it correctly.

**xob_box** · January 6th, 2005 02:44 PM

Hi ask ko lang kung masama ba mag cardio everyday..? atleast 1hr.. gusto ko kasi pumayat..

**badkuk** · January 6th, 2005 02:48 PM

my trapezius needs some work...any exercises i can do(without involving weights)?

**ssaloon** · January 6th, 2005 02:54 PM

Originally Posted by xob_box

Hi ask ko lang kung masama ba mag cardio everyday..? atleast 1hr.. gusto ko kasi pumayat..

ok lang siguro... just take proper protein kasi baka maubos din muscle mass ko eh. yan din balak ko gawin... cardio everyday for 2 weeks straight, pause muna sa weights.

Originally Posted by badkuk

my trapezius needs some work...any exercises i can do(without involving weights)?

mahirap ata yan pre, cant think of an exercise na body weight lang to develop your traps eh. alam ko lang, shrugs and upright rows.