Build A Model Body!

[devlin_acura]

I'm now doing a conjugate method of our progression and the 10x10.

 

It would be better if you got your top 5 for the squat, bench press, deadlift, standing military press dynamic rows and pullups to make it more accurate so that we can accurately make the poundages you will use

 

did you mean my 5 rep max?

squat - 80lbs

bench - 60lbs

deadlift - 80lbs

military press - 50lbs

pull ups - 1 using my body weight (sigh)

*dont know dynamic row.. ill backread, i know EG explained this one. --- read it already - from my understanding, first deadlift then pull the barbell up to my waist, then slowly put down barbell. para kang nagsusuot ng brief? hehehe..

 

thanks

Edited August 8, 2006 by devlin_acura

[Eclipseguy]

one main thing here is to eat... make sure that you eat or else you can't recuperate as effectively... I am getting stronger i think... My bench is at 230 pounds at 5 reps... very nice... the tabata is a nice workout too... a bit on the straining side...

 

 

Lot's of questions...I'll get to the ones I've missed earlier when I come back later, but this struck me.

 

Why are you doing 230lbs for 5 already for bench? I think (didn't double check yet) that this is supposed to be in the later weeks.

[Equus]

dang dude... read it wrong.. got mixed up... sorry bout that... no wonder i was shitting bricks....

[turboneticssx8]

Ok lang kaya mga twice a week lang ako nag gym kasi busy sa work?

[turboneticssx8]

One question pa pala.

Pano ba makuha yung katawan na pang model? yung tipong payat na may muscle?

[Olympus]

Ok lang kaya mga twice a week lang ako nag gym kasi busy sa work?

 

Definitely possible

 

One question pa pala.

Pano ba makuha yung katawan na pang model? yung tipong payat na may muscle?

 

Where are you starting from?

[Olympus]

did you mean my 5 rep max?

squat - 80lbs

bench - 60lbs

deadlift - 80lbs

military press - 50lbs

pull ups - 1 using my body weight (sigh)

*dont know dynamic row.. ill backread, i know EG explained this one. --- read it already - from my understanding, first deadlift then pull the barbell up to my waist, then slowly put down barbell. para kang nagsusuot ng brief? hehehe..

 

thanks

 

Did you include the bar on this one? were the bench reps bar touching chest? were the squats but below knee in depth?

[turboneticssx8]

Definitely possible

Where are you starting from?

 

Medyo underweight kasi ako kaya ako nag-wowork out mga twice a week lang kasi busy talaga sa work.

 

Habol ko lang kasi yung payat na may muscle tapos astig na abs!! hehe.

 

Anyway, ito madalas kong workout

 

DAY 1

 

Chest- Bench (Barbell), Incline (Barbell) abot ako 90lbs mga 6 reps ang last yung dumbell flys

Biceps- 1 exercise na 3 sets

Triceps- 1 exercise din na 3 sets

Traps naman dumbell shrugs lang

 

DAY2

 

Back- 2 exercise na tag 3 sets

Shoulders- 1 exercise na 3 sets

Abs- Iba Iba

 

Ok lang kaya to boss?

 

 

Thank you sa tulong!

[jaymz]

I'm now doing a conjugate method of our progression and the 10x10.

 

It would be better if you got your top 5 for the squat, bench press, deadlift, standing military press dynamic rows and pullups to make it more accurate so that we can accurately make the poundages you will use

 

Can I post my own?

 

My 5RM

bench press: 70lbs (touching the chest)

deadlift: 75-80lbs barbell resting at the floor at each rep (should I not rest the barbell in the floor after each rep?)

military press: 40lbs

squat: 40lbs (using that heavy olympic bar, knees beyond parallel to the floor)

pullups: 5 reps (underhand shoulder width grip, bodyweight only)

dynamic rows: I dunno exactly how to perform dynamic rows, but I can do barbell rows at 70lbs with upper body close to being parallel to the floor.

 

All weights does not include the weight of the bar. Squat is the only exercise where I use that damn heavy olympic bar.

[jaymz]

Oh, let me add my body stats :

 

type: ectomorph

weight: below 120lbs (115-117lbs, I dunno exactly because of the scale I used)

bodyfat: definitely below 10% (my six pack are visible )

[Olympus]

Medyo underweight kasi ako kaya ako nag-wowork out mga twice a week lang kasi busy talaga sa work.

 

Habol ko lang kasi yung payat na may muscle tapos astig na abs!! hehe.

 

Anyway, ito madalas kong workout

 

DAY 1

 

Chest- Bench (Barbell), Incline (Barbell) abot ako 90lbs mga 6 reps ang last yung dumbell flys

Biceps- 1 exercise na 3 sets

Triceps- 1 exercise din na 3 sets

Traps naman dumbell shrugs lang

 

DAY2

 

Back- 2 exercise na tag 3 sets

Shoulders- 1 exercise na 3 sets

Abs- Iba Iba

 

Ok lang kaya to boss?

Thank you sa tulong!

 

No squats, deadlifts, pullupr, military presses or rows. You'll need a major overhaul in a routine. San ka ba nagbubuhat now?

[Olympus]

Can I post my own?

 

My 5RM

bench press: 70lbs (touching the chest)

deadlift: 75-80lbs barbell resting at the floor at each rep (should I not rest the barbell in the floor after each rep?)

military press: 40lbs

squat: 40lbs (using that heavy olympic bar, knees beyond parallel to the floor)

pullups: 5 reps (underhand shoulder width grip, bodyweight only)

dynamic rows: I dunno exactly how to perform dynamic rows, but I can do barbell rows at 70lbs with upper body close to being parallel to the floor.

 

All weights does not include the weight of the bar. Squat is the only exercise where I use that damn heavy olympic bar.

 

What gym do you go to now? I don't wanna be a prick but if you guys expect that we'll make all of you programs, I don't think that would be fair. You guys know where to find us, how about showing up?

[turboneticssx8]

No squats, deadlifts, pullupr, military presses or rows. You'll need a major overhaul in a routine. San ka ba nagbubuhat now?

 

 

Naka concentrate lang talaga ako sa upper body sir.

[Olympus]

Naka concentrate lang talaga ako sa upper body sir.

 

but not doing any back and leg work will limit your overall potential to maximize your muscle growth. Can you honestly tell me that you wanna look like a poster boy for polio?

[Eclipseguy]

Can I post my own?

 

My 5RM

bench press: 70lbs (touching the chest)

deadlift: 75-80lbs barbell resting at the floor at each rep (should I not rest the barbell in the floor after each rep?)

military press: 40lbs

squat: 40lbs (using that heavy olympic bar, knees beyond parallel to the floor)

pullups: 5 reps (underhand shoulder width grip, bodyweight only)

dynamic rows: I dunno exactly how to perform dynamic rows, but I can do barbell rows at 70lbs with upper body close to being parallel to the floor.

 

All weights does not include the weight of the bar. Squat is the only exercise where I use that damn heavy olympic bar.

 

Did you weigh the Olympic bar yourself? That's the only way to know for sure what is the weight. Don't trust the average gym instructor do weigh it. I've never seen anyone locally weigh a bar...let alone think to weigh it. I've found that most people "know" the weight from the word of someone else...but they can't ever trace back who originally knew the weight