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  1. Join Date
    Oct 2002
    Posts
    4,801
    #61
    Originally posted by ssaloon
    uy mejo pareho tayong workout routine fafa karding!

    M - shoulders, abs
    T - cardio, legs, calves,
    W - back, triceps,
    Th - cardio
    F - chest, biceps

    not for long, sa monday iba na routine ko. I found a new work-out program, its called Max-OT. Seems like I already reached my plateau kaya mag switch ako.

    Great point theveed. Each body reacts to its own routine. So, experiment accordingly.

    fafa ssaloon, eto routine kong bago this monday.

    Mondays - Legs

    Squats (4 warm-up sets) 3 x 4-6 - View
    Leg Press (1 acclimation set) 2 x 4-6 - View
    Stiff leg Dead lifts (1 acclimation set) 2 x 4-6 - View
    Standing Calf Raise (2-3 warm-up sets) 3 x 6-8 - View
    Seated Calf Raise 2 x 6-8 - View

    Tuesdays - Chest & Forearms

    Incline Bench Press (4 warm-up sets) 3 x 4-6 - View
    Bench Press 3 x 4-6 - View
    Decline Press 1 x 4-6 - View
    Barbell Wrist Curl (1 warm-up) 2 x 8-10 - View
    Standing Dumbbell Wrist Curls 2 x 6-8 - View

    Wednesdays - Back & Traps

    Bent Rows (3-4 warm-ups) 2 x 4-6 - View
    V-bar Pull downs 2 x 4-6 - View (Pull-up shown)
    Weighted Pull-ups 2 x 4-6 - View
    Straight-bar Cable Rows 1 x 4-6 - View (Shown with handles)
    Dead lifts (2-3 warm-ups) 2 x 4-6 - View
    Barbell Shrugs 1 x 4-6 - View

    Thursdays - Shoulders & Triceps

    Seated Dumbbell Press (4 warm-ups) 3 x 4-6 - View
    Seated Military Press 2 x 4-6 - View
    Side Laterals (1 acclimation set) 2 x 4-6 - View
    Lying Extensions (1-2 warm-up sets) 2 x 4-6 - View
    Pushdowns 2 x 4-6 - View
    Seated Overhead Dumbbell Extensions 1 x 4-6 - View (Shown with barbell)

    Fridays - Biceps & Abs

    Barbell Curls (4 warm-up sets) 2 x 4-6 - View
    Hammer Curls 2 x 4-6 - View
    E-Z Bar Curls 1 x 4-6
    Weighted Leg Lifts (1 warm-up set) 2 x 12-15 - View
    Cable Crunches 2 x 8-10

    Outline and guideline can be found by clicking HERE

  2. Join Date
    Oct 2002
    Posts
    10,942
    #62
    Another question!

    Bakit ang sabi dun sa link na posted ni Karding. On bench press, wrong position of thumbs pag hindi wrap around sa barbell? And yet I still see most of the heavy lifters do the thumbs aligned with other fingers not wrapped around the bar.

    And one more thing I notice, sabi locked elbows? Karamihan ng nakita kong websites sabi wag daw i-lock ang elbows, this could cause injury and add more strain.

  3. Join Date
    Oct 2002
    Posts
    11,352
    #63
    and i think yung workout principles na sinasabi sa site ay para ata don sa gustong lumaki talaga ng todo eh. i'm more into getting lean because as it is now, malaki ang frame ng body ko and big boned pa. mas magmumukhang bulky ako kung lumaki ng ganyan with those workout routines. more on high reps with light to mid heavy weights ako. tapos di na rin increasing ang weight.

  4. Join Date
    Oct 2002
    Posts
    10,942
    #64
    Halos ganun rin kasi ang workout program ko; araw-araw cardio before workouts.

    1st day:
    Chest

    2nd day:
    Back

    3rd day:
    Shoulders & Biceps

    4th day:
    Legs & Triceps

  5. Join Date
    Oct 2002
    Posts
    15,525
    #65
    Originally posted by Ungas
    Another question!

    Bakit ang sabi dun sa link na posted ni Karding. On bench press, wrong position of thumbs pag hindi wrap around sa barbell? And yet I still see most of the heavy lifters do the thumbs aligned with other fingers not wrapped around the bar.

    And one more thing I notice, sabi locked elbows? Karamihan ng nakita kong websites sabi wag daw i-lock ang elbows, this could cause injury and add more strain.

    actually fafa. ang talagang principle the lifting is talagang wrap yung thumbs. its for greater control and stability. it also works out the small muscles. ako kasi, i do it that way eh.

    yung locked, yun ang di ko alam. ang pagkakaalam ko talaga dapat, hindi locked.

  6. FrankDrebin Guest
    #66
    Ei Body Building Buff! What is your recommended workout program sa mga peeps like me na medyo patpatin? Medyo nagiging health conscious na ako dahil medyo near 30s na.

    Ungas, saan ka nag-gigym?

  7. Join Date
    Oct 2002
    Posts
    10,942
    #67
    Dito lang sa may Espanya sa tapat ng UST.

  8. FrankDrebin Guest
    #68
    Ngek! Layo pala. WAla ka bang alam na malapit lang sa Brgy. Lourdes/Sto. Domingo area?

  9. Join Date
    Oct 2002
    Posts
    10,942
    #69
    Merong bagong gym sa Retiro yung RevFlex, nakausap ko yung isang may-ari; bago mga equipments nila. Kaso nga lang mahal ang monthly dues, P1600/month unlimited. Membership fee for only P500 promo.

  10. FrankDrebin Guest
    #70
    Saan side ng Retiro? Magkano doon sa inyo?

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Tsikot Fitness and Gym Thread