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#21 Guest_temperamental_*

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Posted 22 December 2004 - 05:48 AM

Hello to U BDG and other fellow workout peeps. For me, what realy works is a LOT of BOXING workout, a lot of strength training which invlves weights, push ups, pull ups and mix it with other forms of cardio, such as t** bo and biking. I laos run and play basketball once in awhile.

Btw, this work out is NOT advisable for those who wanna bulk up. Its for those like me who would want a totally ripped bod, or would rather be labeled "slim" rather than MASCUALDO  :D

PEACE to all health buffs!  :cool: Merry Xma sand love ya'all  :headsetsmiley:

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OT: masyado ka tlgang showbiz! may love y'all ka pa! :lol:

#22 Guest_uglykid_*

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Posted 28 December 2004 - 12:23 PM

Here's what I currently use to supplement my boxing training:

1) push-ups
2) pull-ups
3) dips
4) dumbbell snatches
5) dumbbell swings
6) burpees
7) sandbag clean & press

#23 Firehole24

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Posted 29 December 2004 - 09:37 AM

beginner lang po... gusto pa rin sanang maggain ng weight

lateral barbell bench press 12 sets/ 3 reps (50Kg)
inclined bbp 12/3 (30Kg)
declined bbp 12/3 (30Kg)
pull-over ( 20Lbs)

yung apat pa.. nalimutan ko kung anong machines yon... pero for upper body po

2 hours per visit twice or trice a week :)

#24 shyguycanada

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Posted 29 December 2004 - 03:10 PM

If anyone knows of a good personal trainer in manila, please PM me. I'm thinking of hiring one while I'm in Manila next month.

#25 SunflowR

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Posted 31 December 2004 - 09:11 AM

dancing

DDR every morning after waking up.

#26 Cindy_10

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Posted 17 January 2005 - 02:27 PM

nice thread :)

#27 superfunkibey

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Posted 19 January 2005 - 12:17 PM

Thanks for the tips MTC peeps..... :mtc:

#28 Akosikokoy

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Posted 20 January 2005 - 10:01 AM

Boxing 4 times a week :upside:

#29 jimb0

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Posted 09 February 2005 - 03:42 AM

sinong may alam d2 ng supplier ng steroids? please text me 0919.6779932
or email me josegiltecson@yahoo.com

thanks!

#30 Cool_jm

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Posted 09 February 2005 - 09:52 AM

Motivation and Dedication
Throughout this web site, I have explained many things. Exercises, weightlifting and bodybuilding, workout routines and splits, weight loss and weight gain, diets and nutrition, and so on. But the one thing I can't do for you is make you do it, and keep doing it. This is the only section of the site where I can't help you. There's no tips or secrets or anything. YOU HAVE TO HELP YOURSELF! I am currently so into this stuff right now that I can't see a time where I will ever stop. Why? I'll tell you why.... Because I like looking and feeling good and knowing that each time I step into the gym, I will come out both physically and mentally better then when I first walked in. That right there is my motivation. Having friends and family I haven't seen in a while say to me "Holy s**t, you got big man!" is my motivation. Knowing I can bench more then everyone I know is my motivation. Watching other people become totally out of breath after playing basketball while I'm breathing fine is my motivation. Knowing that you are reading this and that you will try to look better than me is my motivation. I can go on and on with reasons. But that won't matter unless you can motivate you. Find your own reasons and every time you think for a second, even for a second, about quitting, remind yourself of those reasons. There's an inside joke that me and a few friends of mine at the gym have. A group of people we like to call "the New Years Crew." The New Years Crew has new members every year. There's a New Years Crew in every gym. So, who are the New Years Crew? Well, every New Years, what do you do? Besides getting drunk and counting from 10 - 1? You make a New Years resolution. I haven't taken any polls lately, but I'm sure most of those resolutions is to get in shape. Whether it's to lose weight, gain weight, add muscle, whatever, that's probably what most people say. And most of these people form the elite group know as "the New Years Crew." The New Years Crew will join your gym, workout for a few weeks, and you will never see them again. And every New Years, you will see another New Years Crew, and in a few weeks, they will be gone. Why? Because there is a lack of motivation and dedication. And no, there is no motivation supplement or dedication powder. So whether you end up working out from now until forever, or you become a member of the New Years Crew... that's all up to you.

#31 Google

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Posted 09 February 2005 - 10:19 AM

Motivation and Dedication
Throughout this web site, I have explained many things. Exercises, weightlifting and bodybuilding, workout routines and splits, weight loss and weight gain, diets and nutrition, and so on. But the one thing I can't do for you is make you do it, and keep doing it. This is the only section of the site where I can't help you. There's no tips or secrets or anything. YOU HAVE TO HELP YOURSELF! I am currently so into this stuff right now that I can't see a time where I will ever stop. Why? I'll tell you why.... Because I like looking and feeling good and knowing that each time I step into the gym, I will come out both physically and mentally better then when I first walked in. That right there is my motivation. Having friends and family I haven't seen in a while say to me "Holy s**t, you got big man!" is my motivation. Knowing I can bench more then everyone I know is my motivation. Watching other people become totally out of breath after playing basketball while I'm breathing fine is my motivation. Knowing that you are reading this and that you will try to look better than me is my motivation. I can go on and on with reasons. But that won't matter unless you can motivate you. Find your own reasons and every time you think for a second, even for a second, about quitting, remind yourself of those reasons. There's an inside joke that me and a few friends of mine at the gym have. A group of people we like to call "the New Years Crew." The New Years Crew has new members every year. There's a New Years Crew in every gym. So, who are the New Years Crew? Well, every New Years, what do you do? Besides getting drunk and counting from 10 - 1? You make a New Years resolution. I haven't taken any polls lately, but I'm sure most of those resolutions is to get in shape. Whether it's to lose weight, gain weight, add muscle, whatever, that's probably what most people say. And most of these people form the elite group know as "the New Years Crew." The New Years Crew will join your gym, workout for a few weeks, and you will never see them again. And every New Years, you will see another New Years Crew, and in a few weeks, they will be gone. Why? Because there is a lack of motivation and dedication. And no, there is no motivation supplement or dedication powder. So whether you end up working out from now until forever, or you become a member of the New Years Crew... that's all up to you.

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jm_cool, somehow, i really don't know where you get those articles, but they sure look familiar. its either at muscletech.com newsletter or at e-fitness news at e-fitness.com.

#32 lord_gate

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Posted 09 February 2005 - 02:02 PM

eto sa akin...

day 1: chest workout/bicep workout

20 kgs flat bench press, 10 reps.
40 kgs flat bench press, 8 reps/2 sets
60 kgs flat bench press, 6 reps/3 sets
80 kgs flat bench press, 4 reps/2 sets
50 kgs inclined bench press, 10 reps/3 sets
40 kgs reverse inclined bench press, 12 reps/3 sets
40 pounds, flat dumbell press, 10 reps/3 sets
55 pound flat dumbell press, 8 reps/3 sets
45 pound inclined dumbell press, 10 reps/3 sets
25 pound bicep concentration curl
25 pound inclined dumbell curl
30 pound standing barbell curl
25 pound tricep pulldown, 12 reps/3 sets

day 2: cardio

day 3: back and shoulders
30 pound shoulder press, 12 reps
40 pound shoulder press, 12 reps
50 pound shoulder press, 10 reps
15 pound, shoulder isolation using cable (forgot what it is called...), 12 reps, 3 sets
50 pound, lat pull down, 10 reps, 3 sets
85 pound, seated cable row, 10 reps, 3 sets
(minsan, pag di pa enough, isolate ko pa yung back muscles using machines).

day 4: cardio

day 5: legs/abs


ang Bigat nman nyan... guys ano bang pwede gamitin for beginners like me...

150 pound, leg press, 10 reps, 3 sets
60 kgs, deadlifts, 10 reps, 3 sets
40 kgs, flat squats, 10 reps, 3 sets
normal crunch, 100 reps
inclined crunch, 50 reps

day 6 and day 7: rest

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#33 Google

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Posted 09 February 2005 - 03:06 PM

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di na sya ganyan ngayon. binabaan ko yung weight. focus is now on cuts and proper form, so yung reps ko mas mataas.

#34 Cool_jm

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Posted 09 February 2005 - 06:22 PM

Workout Routines and Splits - weightlifting and bodybuilding programs
Workout routines are what exercises, how many sets, how many reps etc. that you do for each muscle. For example, 3 sets of the flat bench press, 3 sets on the incline bench press, and 2 sets of flat bench dumbell flyes is an example of one of the many chest weightlifting workout routines. A workout split is a term given to how you split up your workout. What days you do what muscle on. For example, doing biceps back and legs on Monday, and doing triceps shoulders and chest on Thursday is a workout split. Here i will give you some sample workout routines, the routine I use, and tell you how to make your own workout routine. One rule when making weightlifting workout programs is to make sure to split it so that you aren't overtraining. Doing chest on Monday, then triceps on Tuesday, then shoulders on Wednesday will overtrain your triceps. Why? Because just about every chest and shoulder exercise works the triceps secondary. And almost every back exercise works the biceps secondary. So, you would need to do 1 of 3 things when making your workout routines and splits: 1) Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that its ok if the secondary muscles get worked that day, because your doing them anyway.
2) Separate those muscles that work a secondary muscle so that they are far enough apart not to overtrain you. For example, do Chest Monday, triceps on Wednesdays, and shoulders Friday... and biceps Monday with chest, and back Wednesday or Friday.
3) This is personally what I prefer, and do myself. Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday. Sample Splits Coming up with weightlifting workout routines and splits and programs isn't really rocket science, once you understand the basics you can create your own. But, here are a few sample split routines and programs off the top of my head I have either used at one time, or are commonly used by other people
Monday - Chest/Triceps
Tuesday - off
Wednesday - Biceps/Back
Thursday - off
Friday - Shoulders/Legs
Saturday - off
Sunday - off Monday - Chest/Biceps
Tuesday - off
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps
Saturday - off
Sunday - off Monday - Chest/Back
Tuesday - Shoulders
Wednesday - off
Thursday - Biceps/Triceps
Friday - Legs
Saturday - off
Sunday - off Remember, these are just sample programs. Some people like to workout on the weekends, and I don't. So in all the samples I made them off days. It all depends on what days you have time to workout and/or when you want to workout which is why these are just samples, not splits you have to use. Sample Weightlifting Workout Routines This is hard. There are so many exercises for each muscle, and so many ways to split them up and make a routine out of them. So instead of listing 10,000 workout routines, I'll just list what I think are the most effective muscle building exercises for each muscle and later on you can decide which to use in your own workout routines.

Chest
Flat Bench Press
Incline Bench Press
Flat Bench Dumbell Flyes
Incline Dumbell Flyes
Back
Deadlift
Lat Pulldown (or weighted pull ups)
Seated Cable Row
Bent Over Barbell Row
Bent Over 1 Arm Dumbell Rows
Biceps
Standing Barbell Curls
Preacher Curls (with dumbells or barbell)
Seated/Standing Dumbell Curls
Triceps
Tricep Press Down
Dips
French Press
Legs
Squats
Calve Raises
Shoulders
Seated/Standing Military Press (with barbell or dumbells)
Lateral Raises
Shrugs
Abs
Abs are an important muscle and should be worked, but most people are just soooo confused when it comes to ab workouts. So, for more information on how "important" ab workouts are, and how to put abdominal exercises into your workout, click here.
My Weightlifting Workout Routine And Split I've tried a bunch of different workout routines, and this one is probably my favorite. Remember, I'm not selling this. Its just what I do. I'm not saying because I do it and it works for me, that you should do it and that it will work for you.
Monday - Chest/Triceps
Tuesday - Legs
Wednesday - off
Thursday - Shoulders
Friday - Back/Biceps
Saturday - off
Sunday - off
Chest
Flat Bench Press 4 sets
Incline Hammer Strength Machine 2 sets
Dumbell Flyes 2 sets
Back
Deadlift 3 sets
Lat Pull down 3 sets
Seated Cable Row 2 sets
Biceps
Standing Barbell Curls 3 sets
Preacher Curls (with dumbells) 1 set
Triceps
Tricep Press down 2 sets
Dips (weighted) 2 sets
Legs
Squats 4 sets
Leg Extension 2 sets
Leg Curl 2 sets
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)
Shoulders
Seated Military Press (with dumbells) 4 sets
Lateral Raises 3 sets
Shrugs 3 sets
*Note, on all exercises I do 6-10 reps. As I increase the weight, I decrease the reps. For example, if I'm doing dumbell military presses, it might be 60lb dumbells for 8 reps, then 65lbs for 6 reps. Now, some questions you might have about weightlifting workout routines, splits, programs and what I do. Why do you do the incline hammer strength machine and not the incline bench press? Well, I used to do the incline bench press, but I never felt right on it. I can't really explain it, but I couldn't get into a groove so to speak. So I went to the next best thing to free weights (by the way, free weights are the best thing for building muscle mass) which are hammer strength machines. They are the closest thing to free weights, and I happen to love the incline hammer machine, so I use it. Why do you do so little? Wouldn't you be better off doing 10 sets for biceps or doing 15 sets for the chest? Nope, I tried that and it didn't work. After trying a bunch of different workout routines and programs, I discovered that the one I am using now works, so I use it. 10 sets for biceps might work for you but it doesn't for me. For more information on this, read the Important Facts section where I explain this in more detail. If you did for example, biceps and back on different days, or triceps and chest on different days, would you do more for the secondary muscles, biceps and triceps? This is hard to answer. You see, I never did triceps on a different day then chest, or biceps on a different day then back. Like I said, this routine works for me, so I stuck with it. But I would guess, if I did them on different days, I would probably end up doing a few more sets for biceps and triceps

#35 Firehole24

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Posted 10 February 2005 - 04:50 PM

ano bang magandang program para sa chest?
one mag2 2 months na kze akong nagwowork-out sa chest.. mejo naiinip ako sa current program ko..


OT:
nagt take din pala ako ng Weider Amino 6000 (10 capsules a day) at mega mass builder (2 pints a day)..
ano bang mas maganda d2?

nagtanong ako ng weider creatine...mura na kaya yung P1,200 dun sa kinukuhanan ko ng amino?

#36 Google

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Posted 10 February 2005 - 05:42 PM

ano bang magandang program para sa chest?
one mag2 2 months na kze akong nagwowork-out sa chest.. mejo naiinip ako sa current program ko..
OT:
nagt take din pala ako ng Weider Amino 6000 (10 capsules a day) at mega mass builder (2 pints a day)..
ano bang mas maganda d2?

nagtanong ako ng weider creatine...mura na kaya yung  P1,200 dun sa kinukuhanan ko ng amino?

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firehole, imho. the best para sa chest is yung inclined dumbell press tsaka inclined dumbeel flyes. it targets the upper and middle chest.

#37 berx

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Posted 10 March 2006 - 10:06 PM

hello mga sir and madam..ano po magandang progam para maka kuha ng ala model na katawan??more reps?? more weights??or less ??ano po magandang program??

#38 Batabatuta™

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Posted 11 March 2006 - 07:54 AM

It depends on what body type you are the moment you started.

#39 Olympus

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Posted 11 March 2006 - 08:49 AM

Correct and how good your food intake is

It depends on what body type you are the moment you started.

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#40 dikhedd

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Posted 22 March 2006 - 02:23 PM

That's right. It also depends on your current fitness level. You can do a lot of research on the net.




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