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  1. Join Date
    Oct 2002
    Posts
    4,801
    #471
    I hope that program works as well for ectomorph like van_wilder, who is following that program.

    6 more days!!!

  2. Join Date
    Oct 2002
    Posts
    11,352
    #472
    delts and legs ako kahapon... shoulders hurt like hell... i like it :evillaugh

    phase 1: superset
    - olympic bar military press (15 reps)
    - olympic bar upright row (15 reps)
    - olympic bar military press (15 reps)
    4 sets

    phase 2: superset
    - lateral raises (15 reps * 12.5 lbs)
    - rotator cuff exercise (15 reps * 5 lbs)
    - lateral raises (15 reps * 12.5 lbs)
    4 sets

    phase 2: superset
    - olympic bar military press behind head (15 reps)
    - bent over lateral raises (15 reps * 10 lbs)
    - olympic bar military press behind head (15 reps)
    4 sets

    putok delts ko after. labas na labas ehehehe

  3. Join Date
    Oct 2002
    Posts
    13,415
    #473
    SSaloon: Giant sets po sya, kasi more than 2 sets done in succession.

  4. Join Date
    Oct 2002
    Posts
    14,824
    #474
    Originally posted by theveed
    I created a local board for fitness and bodybuilding

    Philippine Bodybuilding and Fitness Board

    Register now.

    [SIZE=3]Pakiusap, please dont start any "FIRST POST!" "UNA AKO" useless threads. thanks.[/SIZE]
    just a suggestion... maybe you want to get in touch with jedi & tsikot to have this to be a part of their partner sites (like netph).

  5. Join Date
    Oct 2002
    Posts
    13,415
    #475
    M2: Good idea...

  6. Join Date
    Oct 2002
    Posts
    11,352
    #476
    thanks for the correction theveed ;)

    til now sore and pumped delts ko :D

  7. Join Date
    Nov 2003
    Posts
    107
    #477
    just started again this week after a month long lay-off.. badtrip ingat sa mga max-OT peeps here, injured my lower back coz of that.. just a tip, concentrate on form, make sure that you're doing it correctly.

  8. Join Date
    May 2004
    Posts
    23
    #478
    Hi ask ko lang kung masama ba mag cardio everyday..? atleast 1hr.. gusto ko kasi pumayat..

  9. Join Date
    Aug 2003
    Posts
    9,720
    #479
    my trapezius needs some work...any exercises i can do(without involving weights)?

  10. Join Date
    Oct 2002
    Posts
    11,352
    #480
    Quote Originally Posted by xob_box
    Hi ask ko lang kung masama ba mag cardio everyday..? atleast 1hr.. gusto ko kasi pumayat..
    ok lang siguro... just take proper protein kasi baka maubos din muscle mass ko eh. yan din balak ko gawin... cardio everyday for 2 weeks straight, pause muna sa weights.

    Quote Originally Posted by badkuk
    my trapezius needs some work...any exercises i can do(without involving weights)?
    mahirap ata yan pre, cant think of an exercise na body weight lang to develop your traps eh. alam ko lang, shrugs and upright rows.

Tsikot Fitness and Gym Thread