Tsikot Fitness and Gym Thread

[theveed]

Originally posted by kingkaboodles
i agree with this. i'm not really aware of any local BB/Fitness boards.

theveed:: i checked out the link you posted on fat burning/training. ganda nung program. thanks!

okay lang ba substitute ko ung arnold press instead of the seated dumbell press?

Yes, but won't make much of a difference, Arnold press helps when you need a little angle chance with your shoulder workout. I'd stick to regular presses if it was my choice. But it wouldn't hurt doing either...

today cardio. Kalistenics lang at punching bag. that ok?

Depends on what your goals and fitness level is... Punching a heavy bag is a very tough workout... I'm planning to get one at home :D

As with any exercise, do it well, push yourself to the max, sweat it out, it'll always be a good workout no matter what your program is ...

[theveed]

Buhay pala tong site na to, basta magregister and login ka muna

http://www.pinoymuscle.com/

[theveed]

Good (somewhat funny) read...

What bodybuilders have to go through

[van_wilder]

theveed bb board lang? website na! ehehehe...

KENNSTER: oo nga naman kuha ka ng price list sa cash & carry tapos tatapatan ko yun price pero masmababa ko ibibigay sa mga tsikot... ako na mismo mag-import sa january eh

[van_wilder]

yun kay kennster, dapat pala dun sa isang thread yan...

[Hell_racer]

Originally posted by GlennSter
hellracer...sa ABSCBN PO!!!

530 onwards...herhehrehr

talaga? ako din! naaddict na sa cosmic cycling eh! hehe (wag mong sasabihing "pake ko!") hehe

[GlennSter]

Originally posted by Hell_racer
talaga? ako din! naaddict na sa cosmic cycling eh! hehe (wag mong sasabihing "pake ko!") hehe

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....

[Karding]

im not a pro or certified trainer ha, but i see that most programs that are handed out to newbies are "compromise" programs, meaning the program attempts to do everything in one session...

Usually, this whole body program is introduced to newbies to get accustomed with every weight machine in the gym. By doing this, it also works every muscle group for a preliminary work-out. This program should be used with a lightweight. After a month or so, when every part of your body is used to enduring stress, this so called 'newbie program' should be stopped and introduced the split-routine slowly with a light weight. And most trainer uses their god-given genetic to attract customers when they dont even assess what type of body the newbie has. They tend to say, "yeah, I'll make you grow in 6 months"

theveed, thanks for the site fitday.com I'll post mine on the other thread. I've added you on my YM as well, gardo_segovia

Chest Day

[theveed]

Today is my back day...

Bit the bullet and tried pullups... With 30kg assistance hehe... sorry wimpy...

Pagbigyan nyo na ako, it's much much easier for a light person (sub 140 na 5'5" above) to do chins than a 160+ person with the same height to do chins hehe... More weight to pull. Kaya usually babae ang matindi sa pull/chinups.

So I did 2 sets warmup (40kg assist) of 15 reps.

3 sets with 30kg assist, failure (12-10-8 ata)

On to my fav back exercise... Deadlifts.

1st set: 190 x 6
2nd set: 215 x 5
3rd set: 340 x 3 - Wala na, left grip always give way... I'll try to buy chalk next time.
4th set: 150 x F (8)

Hammer Machine Pulldowns: I love this thing hehe I isolates my lats really well while minimizing my grip failure effect.

50kg x F (12)
60kg x F (8)
60kg x F (5)
40kg x F (8)

Didn't do rows today, somebody was hogging the machine. Can't use barbell/dumbbell naman since my grip is near failure na.

Cable shrugs:
65kg (full stack) x F (14)
65kg (full stack) x F (10)
60kg x F (8)
40kg x F Behind the back (12)

Hyperextensions.

3 sets with 15kg plate to failure.

Crunch machine, 40kg x 15 x 3sets.

Went home... Carried my son, 20 reps x 5 sets before changing his diaper... :D

I don't know if it's my new diet or the creatine, but my muscles feel great and full after each workout and lasts the whole day.

[theveed]

Glenn: Kumusta na program mo? How are you progressing?

Oh, here's a weekly update on my back...

I'm only concentrating on Chest and Back for 2 months. No arm specific training for now. Chest is responding, but not as well as my back...

7 week update

[FrankDrebin]

theveed,

Noted. Thanks.

Set 1:
BENCH - X reps
Rows - X reps

REST

Set 2:
Bench - X reps
Row - X reps

[GlennSter]

tAENA THEVEED..AYOS NA AYOS NA AH...ANG BILIS MO MAG RESPOND!!!!

ok naman ako..mejo nasasanay...kaya dinadagdagan ko ng minutes sa treadmilll or stepper.

30 mins treadmill/stepper.

1 hour cosmic.

MWF. pag tues and saturday stepper lang for 30 mins.

im on my 2nd week.ok naman ang response ng katawan ko...napupush siya eh..herhehrerh...kaya lang...llumalambot na yung arms ko and abs. (wala pa naman akong abs...herherh)

[theveed]

Hehe, instead of adding minutes, why not add the speed or intensity... it'll be better.. kahit mas short ang oras...

[GlennSter]

done!!!

[Karding]

I'm only concentrating on Chest and Back for 2 months. No arm specific training for now. Chest is responding, but not as well as my back...

7 week update

damn, great improvement. Shet, bibilisan ko takbo, baka abutan mo ako

At least you are only 100lbs away from pulling your own weight. You'll get there soon bro, guaranteed.

Mahina pa din ako sa deadlifts dahil sa lower back strain ko. Deadlifts ako for leg workout, hindi na ko nag deads kapag back workout.

Chest Yesterday:

Incline dbell press:
3 sets by 10-10-10 of 35lbs warm-up set
3 sets by 6-6-6 reps of 60lbs work-set

Flat Bench bbell press:
3 sets by 6-5-4 of 150lbs

Decline bbell press:
1 set by 5 reps of 150lbs

Forearms:

bbell curl:
2 sets by 10-10 of 30lbs warm-up set
3 sets by 8-8-8 of 50lbs work-set

seated dbell wrist curl:
2 sets by 8-8 of 30lbs work-set

Tuesday is Leg Day! My nemesis!

[Karding]

Legs kanina:

Smith Machine Squats: (the bar is considered weighless, IMHO. So just the plates reflects the poundage)
3 sets by 10-10-10 warm-up sets of 70lbs
3 sets by 6-6-6 work-set of 140lbs

Leg Press:
1 set by 5 reps acclimation set of 180lbs
2 sets of 6-6 work-set of 230lbs

Stiff Leg Deadlifts:
1 set by 5 reps of 85lbs acclimation set
2 sets by 6-6 of 105lbs work-set

Standing Calf Raise:
3 sets by 10-10-10 of 65lbs warm-up set
3 sets by 8-8-8 of 105lbs work-set

Seated Calf Raise:
2 sets by 8-8 of 100lbs work-set

Sabay drive ng stick-shift na car... :hihihi: yum!

[av8or5]

ssaloon: i think i saw you sa Golds Galle last night before 7pm... i was going to say hi, as I met you before sa eb sa qc...but i forgot your name....and i wasn't going to call you by your tsikot handle...hehehheh..

[theveed]

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

What's acclimation set btw?

Rest day ko today (honestly, nasisira ang takbo ng araw ko if I dont wake up at 5, eat at 530, go to the gym at 6 or so... Hirap ako gumising pag past 6...

Bukas will be shoulders, forearms, biceps (siguro)

Friday will be my fav, squats and leg press day again.

BTW, may bagong Fitness First ibubukas dito sa Emerald, sa Wynsum bldg, sobrang ganda daw and malaki... Usually pag bagong FF branch mababa membership and monthly fee, I suggest if you're trying to join a FF branch, wait muna kayo until this one offers, for sure mababa ang deal nyo. Nov 7 daw start ng construction.

[mazdamazda]

Originally posted by av8or5
ssaloon: i think i saw you sa Golds Galle last night before 7pm... i was going to say hi, as I met you before sa eb sa qc...but i forgot your name....and i wasn't going to call you by your tsikot handle...hehehheh..

dapat FAFA na lang ang tinawag mo kay miko... :D

[theveed]

Target lat width... :D