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  1. Join Date
    Oct 2002
    Posts
    25
    #361
    Originally 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....
    hehe no definite time... iba iba... minsan 7:30 am... minsan 5:30pm... madalas sa abs pero pag sundays, sa greenhills.... i prefer ung intermediate classes... lalo na class ni teng... talgang pawis ako dun eh! joven din gusto ko! kanina nga hindi napuno class ni teng eh... long weekend pala kaya walang tao sa gym...


    question for evryone, what is the correct way to do the sit ups?

  2. Join Date
    Oct 2002
    Posts
    4,801
    #362
    nag-shoulder press ako kanina using barbell... hindi smith machine ah, free weights... hindi ba mainjure back ko nito? sabi kasi nun trainer maganda ito...
    I have never used smith on my presses. I try to avoid it as much as possible. You're trainer is correct, free weights is better than those machines. To make sure na hindi ma injure ang back mo, use a lifting belt and gamitin mo yung bench na may sandalan.

    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
    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.

  3. Join Date
    Nov 2003
    Posts
    107
    #363
    Originally 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.
    ah, kaya siguro ganun.. but i can still use the smith machine for the squats right? un lang kasi meron eh.. so i'll just replace the smith incline with db press.. hope this works this time..

  4. Join Date
    Oct 2002
    Posts
    4,801
    #364
    question for evryone, what is the correct way to do the sit ups?
    weighted sit-ups or cable crunches. Sit-ups off the floor doesnt do anything but work your hips. and oh, reduce your body fat also.

  5. Join Date
    Oct 2002
    Posts
    4,801
    #365
    but i can still use the smith machine for the squats right?
    Yes. Smiths din ang gamit ko sa squats just as long as you do heavy. Siguro kapag 180lbs na sa smiths ang presses mo, baka mag work na.

    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.

  6. Join Date
    Nov 2003
    Posts
    107
    #366
    YES... 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.

  7. Join Date
    Oct 2002
    Posts
    4,801
    #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.

  8. Join Date
    Oct 2002
    Posts
    10,942
    #368
    Originally posted by Hell_racer
    ...question for evryone, what is the correct way to do the sit ups?
    Mas ramdam ng abs ko yung contract ng muscles while doing hanging leg raises.

    http://www.steelfitness.com/BETA/tra...nglegraise.htm

  9. Join Date
    Apr 2004
    Posts
    3,067
    #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...

  10. Join Date
    Oct 2002
    Posts
    25
    #370
    Originally 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
    hehe ungas, hindi ko ata kaya yan... may babae bang gumagawa niyan? hehe maybe i'll try the 3-in-1... mukang mejo kaya pa un... thanks...

    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?

Tsikot Fitness and Gym Thread