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  1. Join Date
    Oct 2002
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    11,352
    #331
    Originally posted by Karding
    damn, pull-over ni Miko 100lbs? Bigat nun!!!
    clarify ko lang, sa cable machine ko ginagawa, hindi dumbell!

    baka mabali likod ko pag dumbbell at tumangkad ako ng 6 inches :D

    chest and biceps ako kanina.

    para sa chest, ginawa ko ulit yung 8 week pec workout ni theveed (2nd week nako).

    biceps:
    - superset: EZ curl bar 30lbs wide grip (15reps), closed grip (15reps), wide grip (15reps), 4sets
    - superset: standing dumbell (10lbs) curls (15reps), hammer curls (15reps), standing curls (15reps), 4 sets.

    grabe sa burn! namanhid braso ko!!
    Last edited by ssaloon; November 11th, 2004 at 10:09 PM.

  2. Join Date
    Oct 2002
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    10,942
    #332
    Nanliliit ako sa mga weights na binabanggit nyo! Nawala sa isip ko in pounds pala yan. Yung binubuhat ko sa kilograms naman. :D

  3. Join Date
    Nov 2003
    Posts
    107
    #333
    BB peeps, share nyo naman program nyo.. like pano yung split nyo and how many times you work-out in a week.. medyo hirap kasi ako sa split ko eh, maybe time to experiment for a new prog.. :D

    here's mine again, I got to the gym usually M-W-F and here's my split..

    1 - chest, back, shoulders
    2 - legs , arms

    pero I read somewhere here na pag ecto, rest day per muscle group should be 5-7 days right.. maybe i'll try sir Karding's prog 'coz pareho kaming ecto eh, but with some variations. Gusto ko din sana share work-outs ko kaso im not familiar with the exercise names eh.

  4. Join Date
    Oct 2002
    Posts
    4,801
    #334
    theveed, ayos yung mga abs exercises mo ah. Akala ko kse off the floor ka lang nag crunch, very good.

    Ab-Curling bench, mga may problema lang sa back dapat yun eh.

    Merong ba kayong Machine Crunch? Dito masakit ang abs ko. lalo na kapag tatawa ako uma alog ang abs..

    van_wilder, you would only worry about man-tits if you are a mesomorph. Having a man-tits pag tanda mo eh para lang sa mga hardcore bodybuilder na talagang makapal ang chest. For now, you have other things to worry about.

    sa chest workout mo, dapat huli ang isolation exercises like x-over and flyes. Unless na you are super setting. Your routine, if you want to stick with your isolation exercises, should be:

    flat
    incline
    decline
    x-over
    flyes

    Pero why do x-over ang flyes at the same day? Their job is the same, why do it twice? alternate mo monthly ang x-over and flyes or pec deck.

    try mo routine ko:

    3 x 10 of incline (bbell or dbell, your choice) warm-up set. I do 30lbs

    3 x 6 of incline work-set I do 60lbs

    bench press (dbell or bbell, your choice) 3 x 6 I do 150lbs

    decline 1 x 6 I do 150lbs

    Change mo na lang ang poundage to suit your needs.

    theveed, nag-lo-lotion ako dahil kailangan lalo na sa Spring/Winter. Sa Pilipinas hindi kailangan ng lotion dahil sobrang humid. Dito rin lang ako natuto mag lotion, or else mag crack ang buns ko

    kennster, di ba nag post ako ng 3 times a week program. Just follow that dahil weird ang split mo especially for an ecto. You dont want to work-out 3 major muscle group all in one day. Or masusunog lang ang muscle mo, and you will hit the plateau.

    machine pull-over ang 100lbs ni Miko. Tatangkad daw sya ng 6-inch kapag dbell, hahahaha.

  5. Join Date
    Nov 2003
    Posts
    107
    #335
    Sir Karding eto yung 3 day work-out link right? http://www.bodybuilding.com/fun/goulet17.htm

    Day 1
    (Ex. Monday)

    Bench Press (1-4 reps)
    Back Squat (2-6 reps)
    Shoulder Press (1-4 reps)
    Cable Lat Pulldown (4-6 reps)

    Day 3
    (Ex. Wednesday)

    Incline Bench Press (1-4 reps)
    Lying Leg Press (w/ feet high on platform) (2-6 reps)
    Machine Shoulder Press (1-4 reps)
    Seated Low Cable Row (4-6 reps)

    Day 5
    (Ex. Friday)

    Bench Press (1-4 reps)
    Back Squat (2-6 reps)
    Barbell Shoulder Press (1-4 reps)
    Cable Lat Pulldown (4-6 reps)

    ..if i follow that work-out, im not gonna be able to give my muscle groups the needed rest days for ectos, right.. :confused:

    what if i try this split --

    M- chest, legs
    W- back, arms, shoulder
    F- chest, legs

    ..what do you think? also, im gonna use your chest work-out sans the decline.. btw, how many in. is your chest? how about your biceps?

  6. Join Date
    Oct 2002
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    4,801
    #336
    kennster, it looks like you wont have enough rest. Yung routine is not for ecto. Ganito na lang:

    mondays:
    Chest, tris (or Chest/bis)
    at least you wont have to spend time warming up your tris.

    Wednesdays:
    Legs, calves, shoulder and one exercise for traps like bbell shrugs

    Fridays:
    Back, bis (or Back/Tris)
    same concept with chest/tris, you wont be needing a warm-up that much.

    ecto with less time to work-out, mahirap i-load balance ang routine. Ecto needs to spend no more than 45mins sa gym, how can you do that with those 3-day routine? Ectos need to lift heavy, how can you maximize your result kung pagod ka na for the second body part?

    When I started with my supplements and Max-OT routine, my measurement on October 20, 2004. Sunday * 3pm:

    Chest 35 (manipis lang ako, hahaha)
    Biceps 13 (half ng Bi's ni Terminator)

    Havent measured it again, January 20th ang susunod na measurement. Although, its tempting to do it this sunday

  7. Join Date
    Nov 2003
    Posts
    107
    #337
    hmmm, mukhang mahirap pala talaga pag 3x a week, maybe i'll try muna yung suggested program mo.. then pag no visible improvement, i'll force a 4x a week sched (M-T-Th-F).. Btw, di pala tayo nagkakalayo ng measurements, 36 in lng chest ko and 13 in for my biceps.. hirap talaga magpalaki!!! :worried:

  8. Join Date
    Oct 2002
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    4,801
    #338
    na stock na yata ako sa measurements ko, hehehe. Busy ba schedule ko kaya 4x a week ka lang? Baka tinatamad ka lang? 4x a week ako dati until I started with my Max-OT, so 5 times a week na.

  9. Join Date
    Nov 2003
    Posts
    107
    #339
    yep, hirap talaga pag sa call center nagwowork.. hirap nga din ako sumabay sa protein and calorie intake nyo eh.. graveyard kasi ako so usually i go to the gym after my shift which is morning na then direcho tulog.
    Last edited by kennster; November 12th, 2004 at 04:39 AM.

  10. Join Date
    Oct 2002
    Posts
    4,801
    #340
    Parang okay nga ang schedule mo na graveyard kse wala kang ka-agaw sa gym. Mapapadali ang work-out mo. Magbaon ka na lang ng 1 liter shaker with 4-scoops of Whey Protein. Magbaon ka na din ng Wheat Thins, kse high in calories yon. Pede ka naman yatang lumagok lagok kahit konti while waiting for a call.

    15 pieces of this is 210 calories. Eh ang size ng isa nito is 1" by 1" lang.


    Teka, lunch breyk kaya gym muna. Back n Traps for today.

Tsikot Fitness and Gym Thread