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  1. Join Date
    Oct 2002
    Posts
    13,415
    #451
    Darn, nagdown ng 2 days internet sa office hehe, di nakacatch-up sa threads!!!

    Back sa gym, double split ako ngayon, 6am and 6pm training, 50-60mins each. Extreme Cliff Hanger training... Very complex 30 day program, I don't understand some of it hehe.

    Did legs today...

    Giant Set - Performed one after another without rest.

    Heel on block squats - 180 x F (12)
    Regular wide stance squats - 180 x F (10)
    Lunges with 30lb DB - 25 each leg
    Lunges with no weight - 25 each leg

    I literally fell down and couldn't stand up after this set hehe... Grabe, almost passed out, heart pumping like hell, parang nagtreadmill at 11kph for 5 straight min :P

    After 5 min rest...

    Drop sets leg extensions - 3 sec negatives
    12 reps x 45kg
    10 reps x 45kg
    8 reps x 45kg

    12 reps x 40kg
    10 reps x 40kg
    8 reps x 40kg

    50 reps x 20kg

    Triple drop sets leg curls - 3 sec negatives

    8 reps x 50kg
    10 reps x 40kg
    12 reps x 30kg

    8 reps x 40kg
    10 reps x 30kg
    12 reps x 25kg

    8 reps x 35kg
    10 reps x 25kg
    12 reps x 20kg

    50 reps 10kg

    Later tonight will be shoulders, triceps and forearms.

    Got the diet figured out as well, am now roughly consuming 180-200g of protein a day (mostly from food! YEHEY!) 2800-3000 calories, 9 meals a day.

  2. Join Date
    Oct 2002
    Posts
    13,415
    #452
    Lufet, 1000 pound bench press

    http://bodytechusa.com/videos.html

  3. Join Date
    Apr 2004
    Posts
    3,067
    #453
    gumawa ako ng sarili kong program... tapos nag-no2 kanina, sobrang lumakas ako (maybe psychological lang) pero nanikip ang dibdib ko...

  4. Join Date
    Oct 2002
    Posts
    11,352
    #454
    ako pass muna sa gym today... bumabagyo eh and ayoko nang bumyahe papuntang pasig. mahirap ng maipit sa baha. bukas nalang babawi ;)

  5. Join Date
    Apr 2004
    Posts
    3,067
    #455
    ang sarap matulog pag-umuulan... anong workout? walang workout workout pag umuulan :bwahaha:

  6. Join Date
    Oct 2002
    Posts
    4,801
    #456
    abah, nakabalik ka na pala sa Gym theveed. Buti ka pa, ako sa Dec. 13 pa.

  7. Join Date
    Oct 2002
    Posts
    13,415
    #457
    Karding: hehe, yup, just needed time off to fix my diet. pumps are great these days... Workout is extremely brutal... kahapon i felt like I wanted to throw up hehe... but stopped short of course, rested a bit then tinapos...

    My current 30 day workout

    I wont post progress until I finish this hehe, that's 30 workout days BTW, not calendar days. Had to take 2 days off this week, my baby boy got sick kasi...

    If you guys have the time, try this out, lupet, naiiyak ako pag phase 3 and 4 na yung workout sa sakit ng muscle fibers hehe.

  8. Join Date
    Apr 2004
    Posts
    3,067
    #458
    gusto ko yun workout na hindi ka na makapagisip, naiiyak ka na, at nasusuka ka na... parang mag-passout ka...

    I'll try this after my program for three weeks...
    or siguro by next year...

    Rest Time For Phases are as follows

    Phase I - rest 3-5 minutes between sets
    Phase II - rest 1-3 minutes between sets
    Phase III - rest 1-3 minutes between sets
    Phase IV - rest 30-60 seconds between sets
    grabe naman yun phase 4... nakakatakot... ako Phase II-III rest ginagamit ko ngayon akala ko magpass-out na ako eh... dati Phase I ayos... enough rest...

  9. Join Date
    Apr 2004
    Posts
    3,067
    #459
    Napagisip ko mukhang hindi ko kaya yan, kasi may class pa ako everyday... Gumawa ako ng tweaked version, tingnan niyo kung may mali...

    Rest Time For Phases are as follows:
    Phase I - rest 2 minutes 30 seconds between sets
    Phase II - rest 1 minute 30 seconds between sets
    Phase III - rest 1 minute between sets
    Phase IV - rest 30 seconds between sets

    Day 1
    Chest Workout
    Phase I: Flat Barbell Bench Press( 10, 10, 8, 6, 2-max )
    Phase II: Flat Dumbell flys ( 12, 10, 8 )
    Phase III: Incline Dumbbell Press ( 10, 8, 6 )
    Phase IV: Decline Dumbbell Press ( 40, 30, 20 )

    Tricep Workout
    Phase I: Heavy behind the back Cable Triceps Pressdowns ( 10, 8, 6 )
    Phase II: Dips Assist ( 15, 12, 10 )
    Phase III: Lying Triceps Extension / Skullcrushers ( 10, 8, 6 )
    Phase IV: One Arm Cable Kickbacks ( 40, 30, 20 )

    Day 2
    Legs Workout
    Phase I: Heavy Shoulder Width Apart Squats ( 10, 8, 6, 4 )
    Phase II: Leg Presses ( 12, 12, 12 )
    superset with Leg Curls ( 12, 12, 12 )
    Phase III: Alternating Lunges ( 15, 12, 10 )
    Phase IV: Leg Extension (100, 50)

    Forearms Workout
    Phase II: Reverse Grip ( 25, 15, 10 )

    Day 3
    Back Workout
    Phase I: Close Grip Pulldown ( 12, 10, 8, 2-max )
    Phase II: Pullups ( 15, 12, 10 )
    Phase III: Seated Rows ( 10, 10, 8, 6)
    superset with Straight arm pulldowns ( 10, 10, 8, 6 )
    Phase IV: Barbell Rows ( 12, 10, 10 )
    Phase IV: Deadlift ( 12, 10, 10 )

    Biceps Workout
    Phase I: Cable Dumbbell Curls ( 10, 8, 6 )
    Phase II: Heavy Close Preacher Curls ( 10, 8, 6, 4 )
    Phase III: Seated Hammer Curls ( 10, 8, 6, 4 )
    Phase IV: 21s ( 20, 15, 10 )

    Day 4
    Shoulder Workout
    Phase I: Seated Dumbbell Presses ( 10, 8, 8, 6 )
    Phase II: Barbell Upright Rows ( 12, 10, 12 )
    Phase III: Lateral Raise ( 20, 15, 10 )
    superset with Front Raise ( 20, 15, 10 )
    Phase IV: Cable Shrugs ( 25, 50, 75 )

    Calves Workout
    Phase II: Standing Calf Raises ( 25, 20, 15 )
    Phase III: Seated Calf Raises ( 40, 30, 20 )

  10. Join Date
    Oct 2002
    Posts
    11,352
    #460
    ako laging 30-60 seconds lang ang rest in between sets pero i dont lift heavy weights. light-moderate weights with high reps gawa ko ngayon eh.

Tsikot Fitness and Gym Thread