Tsikot Fitness and Gym Thread

[van_wilder]

ngyerks! hindi pwede puro push-up... ako kahit 100 pushup bali wala... may payatot nga ako ng kaibigan 500pushup wala pa rin effect eh... the body has adapated na, kasi nag air police siya sa ROTC...

noteworthy bili ka rin ng dumbbells... pwede yun for:

CHEST:
dumbbell press
dumbbell flyes

SHOULDERS:
shoulder press
military press
front raise
lateral raise

BACK:
one arm dumbbell row
two arm dumbbell row

BICEPS:
lahat

TRICEPS:
kickbacks

LEGS:
dumbbell squats
lunges

o dba... dumbbells pa lang full-body na


ps: sa akin na kayo bumili ng supplements... nagiimport ako

[kingkaboodles]

what time po ba maganda mag work out? ksi po gabi na ko nakakauwi.

van_wilder: pano ung lateral raise? naka stretch ba ung arm? or naka bend?

[Ungas]

Alam ko same lang ang lateral raise and side lateral, medyo bend ang braso, lowered a bit or same from shoulder height.

[Karding]

Tama ka Ungas.

Kung at home ka lang theveed, sundin mo advice ni van_wilder, dumbbells.

If you can, try to invest one of this na din for Dips, Pull-Ups, and leg raises. $120.00


Decline, Incline, Flat Combo Bench. Pwede din decline sit-up dito. $49.00

Aside from the Fitness Club, may equipment din akong mga ganyan saka EZ Bar.

Yung elastic straps, I wouldnt recommend that.

[Karding]

kingkaboodles, kahit gabi ka na makauwi, pwede pa. Just as long as you have enough sleep for the following day. For me, 7 hours is enough.

[van_wilder]

tama si ungas dun sa demonstration niya ng lateral raise... ang macho mo naman ungas...

hindi daw side laterals tawag dun eh... kasi ang ibig sabihin ng laterals daw eh side... parang "side side" kung tinawag mo na side laterals...

[notEworthy27]

anong site ang pwede kong puntahan para makita ko ang right way of doing it? mejo bago yung mga terms na ginamit ninyo. paturo naman.

[van_wilder]

check mo yun demo ni ungas sa page 14... medyo bend yun elbows... tapos life mo dapat naka-alignhanggang shoulder level yun elbows mo pati yun weight... pero hindi dapat nauuna yun weight/hand mo sa pag-angat... una elbow...

[Karding]

Originally posted by van_wilder
tama si ungas dun sa demonstration niya ng lateral raise... ang macho mo naman ungas...

hindi daw side laterals tawag dun eh... kasi ang ibig sabihin ng laterals daw eh side... parang "side side" kung tinawag mo na side laterals...

baka kaya tinawag na Side Lateral Raises eh dahil ang motion is coming from the side?

according to merriam-webster dictionary:

2 : situated on, directed toward, or coming from the side

The proper execution of this exercise is that the dumbbells are coming from the side. There are cases that people tend to start with the dumbbells infront of them and swinging it upwards on the side.

Kaya siguro tinawag na Side Lateral Raises is to put emphasis on where is the starting point of the exercise should be.

Side or Side Lateral or Side Lateral Raises, iisa lang yan. Our emphasis is more on the proper form than the proper terminology.
Use this as a guide. I think some of them are obsolete, like the behind the neck presses for shoulder. Another one is the reverse barbell shrugs. (Barbell is behind the body as opposed to having it in front)

[van_wilder]

behind the neck? may gumagawa pa ba nun? kasi ako ginagawa ko pa minsan... pero minsan lang kasi delikado sa neck eh para lang ma-exercise din yun rear deltoid

[Karding]

nakalimutan ko ilagay ang link, eto pala

Anatomy of Training

http://www.bodybuilding.com/fun/exercises.htm

van_wilder, kaya nga sabi ko obsolete na.

[van_wilder]

Karding, ano exercises mo sa back? kasi ako parang ang bagal ng development eh... puro heavy na nga ginagawa ko eh

[Karding]

van_wilder, isolation kung gusto mo lumapad. Im sure you already know this. Pero ito ang back exercise ko prior to my switch to Max-OT recently.

Warm-up:
1. Wide Grip Pull-ups - 3x8 on a full range and continous motion, third set to failure.

Workset:
1. Wide Grip Pull-Downs - 3x8 using the pro-style latbar (90-100-110lbs)
http://www.afitnessequipment.com/afi...yleLtBr.lg.jpg

2. Cable Rows - 3x8 with v-bar (100-110-120lbs)
2a. or Machine Rows para mas strict ang movement (95-105-115lbs)
http://www.fitnessedgeonline.com/fes...images/420.jpg

Laging hindi nawawala ang pull-ups para sa isolation or lumapad lalo. Yung sa pull-down with probar, squeeze pag pull, feel it on your upper back para sapul din ang rear delts. Again, hindi na yang ang program ko. ang program ko ngayon, hindi ko gaanong feel sa latissimus dorsi ko...boring.

[van_wilder]

bakit ako... close-grip ko 4sets 135lbs-165lbs-180lbs-195lbs tapos negatives ng 210lbs or 225lbs... tapos 140lbs lang ang bodyweight ko pero masmaganda back mo and masmalapad? baka may mali akong ginagawa...

ano ba supplements mo? kasi kakastop ko lang mag-realgains by universal, celltech and nitrotech... na-injure yun wrist ko tapos pumayat ulit ako

[theveed]

Hehe, mga tsong, inanswer ko lang question ni noteworthy :P I'm also assuming that the person doesn't want to immediately invest in home gym equipment hence my recommendation :P

Karding: Papagawa akong dip/pullup station para kung di ako makapunta gym, at least may magawa sa bahay. Can't fit a bench at home

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Sinong maga taga Robinson's Metro East Fitness First dito? baka pwedeng makisabay :D
Lats: My weak point hehe... I get great burn sa inner back at traps ko, sa lats halos wala... I have to work on my forearms and grip a lot more before I can honestly hit my back without the fingers failing first.

Rows nafe-feel ko agad yung muscle working

[theveed]

BTW, found a gadget that makes the most out of my P5.00 coin...

Sa Mercury in our area (Manggahan, Pasig), there's this machine that measures your height, weight, heartrate/BP, body mass index AND FAT %...

Kakatuwa sya, this is a good tool to use as a baseline kung ano progress mo sa fat loss (or muscle gain) mo...

I just found out (although a bit disappointed with the result) na nasa 21% pa pala body fat index ko! I thought nasa 17-18% na ako... hehe although I started mga 28% 6 weeks ago... So ok nadin, I'll continue until I drop down to 12-15% before I bulk up...

Therefore: V_W: malamang fat loss product muna kukunin ko sayo before I get whey hehe. May mga meal substute products ka?

[theveed]

Best P5.00 I've spent all year! :D

Kakahiya ipost hehehe

[Ungas]

Nasubukan ko na rin yan dati sa Mercury Drug Rockwell naman, tinapon ko na yung results, nadismaya ako nun. :bwahaha:

[GlennSter]

baka mabasag ko yang machine na yan pag nakita ko results nung akin!!bwahrhrhararar

[theveed]

Glenn: Actually I posted my results sa mga forum sa US, along with my current pics, sabi nila there's no way daw na 21% ang BF ko based on my pics... Mga 16% daw ako (which is what This website told me as well based on my figures that I entered... Mga 15-17% ako nagrarange.

Baka may factor the fact that I took that machine test mga 9PM na kagabi, after quite a few liters of water (i drink a lot after 5, dunno why), 3 meals past 4pm and got knows what else :P

I'll get to cross check when I get my body fat caliper in sometime mid nov.