www.philbodybuilders.com

[gigamike]

Guys,

Kamusta. I just updated my thread. Me as of Feb 13 2010, 1 month after the program given to me by sir Jeff aka Sir Iron. I know not too much changes aside from my hair lol. Anyways nangangamusta lang sa inyo. After taken that pic by the way its my kid first birthday, Feb 14, here is some vid to watch for your spare time Smile http://www.youtube.com/watch?v=PXsabEZS5mo

My comments,mistake and experience just see below which i address to sir Iron_Warrior.

Sir Iron_Warrior,

Sir kamusta, maraming salamat sa program sir. Since the last time we meet sir di naman ako nakamiss ng atleast 2 workouts (set A and Set B) per week. As of the moment yes some set i cant finish specially when i started adding weights but for the next training day i can finish although i retain the last weight i did on my last training. Im eating much better than before although i cant reach 4k calories as i can see other threads. Another also, i cant do the Barbell Sit-ups lumala sir yung back pain ko Sad. For the supplements im still consistent meron nmn whey and creatine ethyl esther. For the sleep yeah sucks, still the same 5 hours a day due to work but really im blessed i do have my 16 hours work a day.

Sir Iron_Warrior, just wondering if i need a new program but its ok if i still need to continue program you gave.

Many Thanks,

Mike
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http://gigamike.net/

[iron warrior]

good thing you gave an update, i was about to quit on you. Next here on the forum address me by my nick and not by my name please.... Its kinda of a community etiquette thing and secrecy of my identity as well....

now with regards to your back problem, this occurred to your imbalance program/ routine you were doing before and hopefully i can play catch up but nothing happened....

it is about time to change your routine and again we do first you fitness evaluation to see improvements... when do you intend to come over?
_________________
LIFT HARD and LIVE LONG!

[iron warrior]

[gigamike]

Hi Sir,

Sorry, noted, i already edited my message.

Yes sir text ko n lng kayo but may target date is March 7, sunday 4pm

Yes i do have my logs.

Thanks,

Mike

[iron warrior]

good bring the log book and i intend that i go to you instead i want to check on the equipment and gym itself
_________________
LIFT HARD and LIVE LONG!

[iron warrior]

got no sms from you nor any advise... are we on tomorrow? let me know ty
_________________
LIFT HARD and LIVE LONG!

[gigamike]

Guys,

i just updated my thread, my new gym http://gigamike.net/philbodybuilders/sunvalleyfitnesscenter/. Sun Valley Fitness Center located along service road, near Sun Valley Paranaque.

Thanks,

Mike
_________________
http://gigamike.net/

[gigamike]

Sir Iron Warrior,

Sorry for late reply, hinabol ko lng sir yung pics don sa bago kong gym.

Thanks,

Mike

[gigamike]

Hi Guys,

Im done with my last physical assessment yesterday. After more than 1 month of my program im really surprised with the result considering i already removed my diet.

Last Jan 2010
BF Est. 14.5%
Weight 169lbs
Waist 33

March 2010
BF Est. 10%
Weight 166lbs
Waist 30.5

I also have a good improvement with my upper body.

What more good about it aside from removing my diet is that since i change my program, im no longer staying in the gym and still got better results (from 3 days a week 2 hours per session To 2 days a week 45 mins per session).

Many Thanks Sir Iron Warrior.

Mike
_________________
http://gigamike.net/

[iron warrior]

hmmm..... give more details such as even if you are off dieting but still you managed to loose both poundage and inches off the waistline - 3 inches off the waist and adequate water and fat loss... for only 2 days a week training with a span of 45 mins per session... further you add muscle endurance in your push-up test and curl-up test indicators that recruitment of muscle fibers were observed...

the new place you are into is a-ok will post your routine soon problem is still looking for instructional videos ...
_________________
LIFT HARD and LIVE LONG!

[gigamike]

Yes, as I mention above, I lost both poundage and inches off the waistline and improvements on my upper body measured by push-up test. The one I forgot to mention is the curl-up from 31 to 46 reps.

I'm very excited for my next program

Many Thanks,

Mike

[iron warrior]

well you should start praying
_________________
LIFT HARD and LIVE LONG!

[iron warrior]

sir gigamike pls post your previous routine...asap.... i also need information with regards to the time of your workout + pre and post meals... yun ginagawa mo talaga sir... ty
_________________
LIFT HARD and LIVE LONG!

[gigamike]

Hi Sir,

Here is my previous routine
http://gigamike.net/philbodybuilders/program/program.xls

Warm Up Sets Repetition Weight (lbs.)
Cable Wood Chops (2 angles hi & low) 3 15 20-30-30
Plate Saxon Bends 3 15 10-12.5-15
Set A
Flat Bench DB Flyes 2 20-15 10-15
60 Degrees Inclined DB Press 3 20-15-12 10-15-20
Seated DB Glass Laterals 2 20-15 4-6
Seated DB Upright Press 3 15-12-10 5-10-15
Long Cables Chain Pushdowns 3 20-15-10 20-30-40
Fixed Bar Triceps Extensions 2 Max Body Weight
Barbell Sit-ups 2 Max Bar
3 Max 10-20-30
Cycle 10 Mins.
Jan 10-Feb 3 2010
Warm Up Sets Repetition Weight (lbs.)
Plate Wood Chops 3 Angles 3 15 12.5-15-15
DB Saxon Bends 3 15 5-10-15
Set B
Leg Ext. 2 25-20 10-20
Leg Press Wide Stances 3 20-15-12 100-125-150
Toe Press 2 25-20 125-150
Rack Pull-ups 3 Max Body Weight
Hang BB Deadlifts 3 20-15-12 50-60-70
Cable Curls 21s 2 21's 30-40-50
DB Hammer Curls 2 20-15 10-15
Reverse Crunches 3 Max
Cycle 10 Mins.


I go to gym 8pm coz my usual shift is 12PM-8PM and 10PM-6AM, 6AM-12PM sleep

Here is my usual meal everyday

12PM Meal 1: 2 whole egss+2 bananas+enervon C
3PM Meal 2: rice (eat all you can lol) + any ulam available
5PM Meal 3: Bananas usually 2 pcs. OR wheat bread + natural peanut butter
630PM Meal 4 (Pre): 1 cup oats + raisins OR 2 whole corns
8PM GYM - before i go to gym 745PM im taking CEE
9PM or after gym i take 1 scoop protein whey
930PM Meal 5 (Post): 2 cans of tuna (i mix up solid in water and corned tune: medyo na umay n kc ako sir s purong solid watre) + 3 to 4 pcs wheat bread
1 AM Meal 6: Bananas usually 2 pcs. OR wheat bread + natural peanut butter

sir any advice as well in my meal, dagdagan ko p sir no?

Thanks,

Mike

[iron warrior]

ok

WARM-UPS plate wood chops 93 angles both side then center 3 sets of 15 increase weight every set 10-12.5-15lbs. superset it with plate saxon bends 3 sets of 15 reps 12.5-15-20lbs.

This will be your standard warm-ups for three days of training...

DAY ONE:

flat bench db press 10 sets X 10 reps
bent-over db rows 10 x 10
cross bench db pull-overs 3 x 25

pull throughs superset with reverse bench crunches
* pull throughs is done this way
http://www.youtube.com/watch?v=qw9UThC2eoY

DAY TWO:

leg press mid stance 10 x 10
toe presses on leg press machine 3 x 20
rehab deadlifts 10 x 10
* done this way http://www.youtube.com/watch?v=AcK52uZ7jLo

hanging knee lifts or hanging leg raises

now observe this system for day one and day two in doing the exercise DO NOT PUMP once the muscles is in its eccentric position - stretch part hold it for 4 secs. then push in the concentric position hold for 2 secs. and so forth . e.g. db bench press in the downward position hold for 4 secs. then push hold for 2 secs then again.... DO NOT STAY WITH THE SAME WEIGHT increase weight or resistance every week BUT ALWAYS finish the sets and required reps

DAY THREE:

db curls 10 x 10 always supinate
http://www.youtube.com/watch?v=ow2mdWC6FAc

pjr pull-overs 10 x 10 pjr pull-over done this manner
http://www.youtube.com/watch?v=wH1zBMU-nZY

dips 3 sets of MAX till failure or floor diamond push-ups 3 sets of max
http://www.youtube.com/watch?v=WmCHLJL2idA

for the arms do 3secs. muscles extended and 2 secs muscles contracted less than 1 sec. compared to larger body parts...record each training day and always challenge yourself to increase the weight used....

double crunches 4 x max
http://www.youtube.com/watch?v=uQ83N79iHXs
_________________
LIFT HARD and LIVE LONG!