Build A Model Body!

[Olympus]

If you think that's bad, wait until you get to Phase 3! It's like 50 Turkish midgets are stomping on your forehead once you finish a 10x10 with heavy squats or deadlifts

 

The 10x10 is one hell of a butt kicker. If anyone who does 10x10 still feels to do flyes, durls or lateral raises after, he should get an IQ test since even my arms were aching after.

[Olympus]

Parang start ako sa simula eh. Bale 2 - 3 weeks kong gagawin ito before advance program. Pang pa ready lang ng muscles since natigil ako eh. Advice ng PT ko take it slowly specially sa shoulder ko.

 

MWF at Sat lang whole body.

 

Warm up: 5 min regular walk

 

Bench Press (Olympic Bar) 10-10-8

Dumbell Flys 10-10-8

Dumbell Shoulder Press 10-10-10

Upright Row 10-10-8

Tricep Extension 10-10-8

 

Laterall Pulldown (Wide) 10-10-10

Laterall Pulldown (Close) 10-10-10

Bicep Curl (Barbell) 10-8-8

 

Squat 10-10-8

Hack Leg press 10-10-10

Dead lift 10-10-10

Calf Raise 10-10-10

 

Flat Abs Crunches 200-200

Leg Raise 50-50 (dati nakaka 100 ako)

 

Cardio 30min walk lang

 

Stretching 15sec-20sec each pose

 

Cooldown 5min walk lang din.

 

Sobrang simple lang. Nananakit na nga katawan ko ngayon eh. Mya post ko yung pics, laki ng pinayat ko. Kahit lumakas yung kain ko, namayat ako because of puyat at work. 12-15hours kasi duty ko eh

 

 

1. you're doing too many exercises. Quality over quantity

2. too much single joint or isolation exercises, not needed and a waste of time

3. upright rows... ugghhhh go ahead and do them if you wanna wreck your shoulders as they impinge your rotator cuffs

4. never do squats and deads on the same day except when testing your max attemps for a powerlifting meet or during the meet itself

5. no pullups. lat pulldowns are a lazy man's way out of pullups

6. too much ab work. abs are made in the kitchen, not in the gym. As for you, I'd worry about the six pack later since you need to be putting on a ton of food. If you can eat a whole elephant, please do so

 

Now, I'll be very honest and I will slaughter some sacred cows away so prepare your plate for caldereta You have been to several gyms and yet haven't learned that in 4 years of your training and attending several AFPP (blech, yuck) seminars, that bodypart splits are not the best way to train.

 

Again, as master yoda said, to learn is to unlearn. And if you don't unlearn your bad training habits along with your ego, you can be contented with being mediocre, so take your pick.

[Equus]

seriously Olympus, its really the kids choice if he wants to remain like the rest... its his choice if he doesn't want to channel his enthusiasm properly... its his choice if he thinks his effort output is already maxed out and his gains are worth the effort... We can't tell him otherwise... let him learn the hard way... experience... one day a couple of years from now when he realizes that his body is getting not as much as it's suppose to in terms of gains and everybody is getting bigger, stronger and better than him at half the pace, then maybe he'll realize... so i say unto thee brother, let people fly on their own wings... He'll know whats right when fate decides its time for him to know...

[jaymz]

Parang start ako sa simula eh. Bale 2 - 3 weeks kong gagawin ito before advance program. Pang pa ready lang ng muscles since natigil ako eh. Advice ng PT ko take it slowly specially sa shoulder ko.

 

MWF at Sat lang whole body.

 

Warm up: 5 min regular walk

 

Bench Press (Olympic Bar) 10-10-8

Dumbell Flys 10-10-8

Dumbell Shoulder Press 10-10-10

Upright Row 10-10-8

Tricep Extension 10-10-8

 

Laterall Pulldown (Wide) 10-10-10

Laterall Pulldown (Close) 10-10-10

Bicep Curl (Barbell) 10-8-8

 

Squat 10-10-8

Hack Leg press 10-10-10

Dead lift 10-10-10

Calf Raise 10-10-10

 

Flat Abs Crunches 200-200

Leg Raise 50-50 (dati nakaka 100 ako)

 

Cardio 30min walk lang

 

Stretching 15sec-20sec each pose

 

Cooldown 5min walk lang din.

1. you're doing too many exercises. Quality over quantity

2. too much single joint or isolation exercises, not needed and a waste of time

3. upright rows... ugghhhh go ahead and do them if you wanna wreck your shoulders as they impinge your rotator cuffs

4. never do squats and deads on the same day except when testing your max attemps for a powerlifting meet or during the meet itself

5. no pullups. lat pulldowns are a lazy man's way out of pullups

6. too much ab work. abs are made in the kitchen, not in the gym. As for you, I'd worry about the six pack later since you need to be putting on a ton of food. If you can eat a whole elephant, please do so

 

You have been to several gyms and yet haven't learned that in 4 years of your training and attending several AFPP (blech, yuck) seminars, that bodypart splits are not the best way to train.

 

Again, as master yoda said, to learn is to unlearn. And if you don't unlearn your bad training habits along with your ego, you can be contented with being mediocre, so take your pick.

1. Are all of those exercise being done in one session ?If he does all of that exercies in one session, I bet that would take more than an hour? A workout should only last in less than an hour. Anyone, am I right?

2. I'm going to remove isolations starting Monday

3. The first time I did this exercises, I felt something in my triceps and shoulders on top of the movement. There could be something wrong with this exercise. I googled for it and there I found the shoulder and rotator cuff issue as Olympus said. I didn't do this exercise again.

4. Noted.

5. Will do pullups instead of lat pulldowns. I tried it this morning with just my bodyweight and I was able to get only 5 reps

6. 200 ab crunches (oh, I thought that is just one set, there's another one :sick: ) Abs are made of fast twitch fibers and these fibers are best stimulated with heavy and less reps. Anyone, am I right?

 

To learn is to unlearn. :goatee: Yes, master Yoda. I'm learning now.

[JesusFreak!]

I was fortunate to be back in the gym last Thursday and when I weighed myself, I lost so much weight... Im worried that I'm losing muscle mass instead of fat cause I haven't worked out since two weeks ago... anyway, work has been :evil: have to pass these FCS, PLF, CB1 and CB2, MVS and Z-OS and i'll be doing this for 3 mnths! and I'm still on my 2nd week... tsk tsk

 

Anyway, EG, I have read your article about Military Press in Metro Him... It sounds new to me so i tried it last thursday... bypassing my usual shoulder routines... but my concern is will it work if I just do that alone and the rest of my program is still the usual thing that i do...?

[BEaST-RiPPed]

Nakakahiya kasi magbaon ng isang loaf ng Gardenia or magbaon ng isda eh. Imagine mag aaya yung mga kasama ko kumain tapos ako may baon. So choice kung di konting kain tapos supplement na lang. Eh yung mga food pa naman sa canteen, McDo, Jolibee at carinderia eh lumulutang sa mantika. Kaya puro spanish bread, or choco german kain ko. Minsan dumudukot ako ng wheat bread pag alang nakatingin.

 

Nagstart din ako knina mag gym ulet. TApos na ko mag ojt eh. 2 weeks na kong walang gym. tapos mga 2 months na pasaglet saglet sa gym. May yung huling matinong gym ko.

 

Post ko yung program ko. Pls post your comments and suggestions, be nice nothing offensive sana.

 

 

mr. andrean,

para sa akin lng ito ha pero mas mganda cguro kung ang iisipin nlng ntin ay ung ikagaganda ng health ntin at katawan kesa ung sasabihin ng iba di ba. ano nman nakakahiya kung kumain ka ng wheat bread e khit nman sinong marunong alam na ang presyo nun mas mahal kesa sa ordinaryong tinapay lng..

nung nag attend ako b4 sa managerial training seminar ng cHowking, lgi p akong may baon na wheat bread at protein shake e dedma nlng dun sa mga taong naweweirduhan...

ewan lng ha pero IMAGE is everything ba sau over health or well being?

 

suggestion lng to ha, hindi sa nagmamarunong ako ksi for sure mas marami k p rin alam sakin sa fitness field pero wla nman cguro mawawala sau kung subukan mong pumunta sa eclipse gym at sabihin mo kay EG kung ano ang gusto mong mangyari sa katawan mo para magawaan ka ng program tpos give it khit 3 months lng para malaman mo kung it made a diffrence ba.

 

PEACE

[Eclipseguy]

I was fortunate to be back in the gym last Thursday and when I weighed myself, I lost so much weight... Im worried that I'm losing muscle mass instead of fat cause I haven't worked out since two weeks ago... anyway, work has been :evil: have to pass these FCS, PLF, CB1 and CB2, MVS and Z-OS and i'll be doing this for 3 mnths! and I'm still on my 2nd week... tsk tsk

 

Anyway, EG, I have read your article about Military Press in Metro Him... It sounds new to me so i tried it last thursday... bypassing my usual shoulder routines... but my concern is will it work if I just do that alone and the rest of my program is still the usual thing that i do...?

 

This will be the format for your chest/shoulders/triceps day. The article informed you as to how you'll do some bench press or parallel bar dips to follow your military pressing (shoulder/tricep) specialization.

 

You should be doing squats, deadlifts, dynamic rows, and pullups as well when you can incorporate them.

 

A sample program would be (with respect to that shoulder specilization):

 

Monday:

 

Military press (optional bench press)

Volume Squats

Pullups or Dynamic rows....pick one (for Volume)

 

Wednesday:

 

Bench press (if not done on Monday) at the same volume as prescribed on Monday

Deadlifts

Pullups or Dynamic rows (the opposite of the one you did on Monday)

 

Friday

 

Military Press (optional bench)

Intensity Squats

Pullups or Dynamic Rows (Intensity)

 

Again, the object of this program is to focus on developing your deltoids and triceps. No other shoulder or arm work should be done or you'll overtrain. To focus on one specific area of the body is the true definition of "bodybuilding"...especially for us drug-free model aspirees...

[Eclipseguy]

1. Are all of those exercise being done in one session ?If he does all of that exercies in one session, I bet that would take more than an hour? A workout should only last in less than an hour. Anyone, am I right?

 

6. 200 ab crunches (oh, I thought that is just one set, there's another one :sick: ) Abs are made of fast twitch fibers and these fibers are best stimulated with heavy and less reps. Anyone, am I right?

 

To learn is to unlearn. :goatee: Yes, master Yoda. I'm learning now.

 

1) Not necessarily. This is very much a grey area. Many of us have been progressing for years while letting workouts go 1.5 hours. Part of this research is related to Olympic weightlifting and has not been thoroughly reviewed. It is mainly for the elite level athletes...not necessarily for beginners.

 

6) Abs are indeed fast twitch and respond to brief and intense stimulus....like keeping you from falling over when performing the military press or squat. Very good my young padawan

[Eclipseguy]

EQUUS WEEK TWO:

 

Format - Weights x reps x sets

 

Workout 1 (monday) rest at least 5 min in-between squat and row sets.

 

Bench: 115x5, 135x5, 155x5, 185x5, 220x5

 

Squat: 190x5x5 (warmup 115x5, 135x3, 165x1)

 

Row: 170x5x5 (no warmup since rows follow squats)

 

Workout 2 (wednesday)

 

Deadlift 165x5x5

 

Squat: 155x5x5

 

Military press: 120x5x4 (4 sets)

 

Pullups: +20lbs x5x5

 

Workout 3 (friday)

 

Bench: 210x5x5

 

Squat: 115x5 135x5, 155x5, 170x5, 205x5

 

Row: 135x5, 145x5, 155x5, 165x5, 185x5

 

 

Minor changes, but they are significant. Week 2 is still easy. Week 3 gets tougher with a few PR's, and then Week 4 will be difficult as all of your lifts are PR's.

[mrtalent77]

tama siya ganyan din sets ko nun eh

 

tapos when i do chest..after ng work out ko i do at least 5 dips or 10 push-ups after ng chest work out mismo..masakit nga lang at pahirapan

 

ok yang mga program nyo lahat pero mas important ung discipline sa katawan. guilty din kc ako sa disciplinang aspect.

[mrtalent77]

by the way meron friendster group named gym-rat and the flip crew join n lng kayo we can have discussions there sometime para maganda samahan ng mga nagbubuhat sa gym

sana join kau para marami tau. by the way sa fitnes 1st ako nagbubuhat mahal nga lang pero ganda ng mga equipments eh.

[jaymz]

by the way meron friendster group named gym-rat and the flip crew join n lng kayo we can have discussions there sometime para maganda samahan ng mga nagbubuhat sa gym

sana join kau para marami tau. by the way sa fitnes 1st ako nagbubuhat mahal nga lang pero ganda ng mga equipments eh.

You won't need equipment; the use of free weights should be the core of your training. The thing with these equipment/machines is the movement is anchored in a confined route or path and your body or any bodypart that is being exercised does not fully support the weight throughout the range of motion. The work of other stabilizer/accessory muscles is eliminated.

 

Anyone, am I right?

Edited August 6, 2006 by jaymz

[jaymz]

1) Not necessarily. This is very much a grey area. Many of us have been progressing for years while letting workouts go 1.5 hours. Part of this research is related to Olympic weightlifting and has not been thoroughly reviewed. It is mainly for the elite level athletes...not necessarily for beginners.

 

6) Abs are indeed fast twitch and respond to brief and intense stimulus....like keeping you from falling over when performing the military press or squat. Very good my young padawan

 

1. Ah, but since I've been lifting for only a year, I'll just stick for less than an hour. :goatee: For the years to come, I need to have more experience, strength, mass etc. to work longer (elite, as EG said).

 

2. OT (just curious): what is "padawan"? Is that a local word?

[Eclipseguy]

You won't need equipment; the use of free weights should be the core of your training. The thing with these equipment/machines is the movement is anchored in a confined route or path and your body or any bodypart that is being exercised does not fully support the weight throughout the range of motion. The work of other stabilizer/accessory muscles is eliminated.

 

Anyone, am I right?

 

100% correct. Machines will cause imbalances that will likely lead to later injury. The only good machines are those that are not guided, such as cable and pulley systems. Unfortunately these are usually limited to the cable crossover systems, and that's 5% of the machines in most local gyms.

 

Machines are basically for people who don't know what they are doing, and allow health clubs to "babysit" as many members as possible since it gives the member the perception that they are effectively training their body.

 

For stability, balance, and aesthetics, the only options are pulley systems and free weights.

[Eclipseguy]

1. Ah, but since I've been lifting for only a year, I'll just stick for less than an hour. :goatee: For the years to come, I need to have more experience, strength, mass etc. to work longer (elite, as EG said).

 

2. OT (just curious): what is "padawan"? Is that a local word?

 

1) Beginners can work out longer...elite athletes need to train for 30-40 minutes, then take an hour break...then train again for 30-40 minutes. This is Eastern research related to free testosterone levels in the bloodstream.

 

2) Padawan = apprentice training to be a Master :goatee: