My workout regimen - Philippine Bodybuilding and Fitness Board

Bandido · Member

My workout regimen

PajHERoY · Member

I have also paired chest and triceps for Tuesdays, shoulder and back on Thursdays, and biceps and legs on Saturdays.

Before, I did back and biceps on thursdays, but when I was done with the back routines, my biceps were too tired already, thus making my bicep workout less effective. So I transferred it to Saturdays seeing that it was my waterloo. So the muscles I found most difficult to workout, I placed on Saturdays because I have full rest ( I can wake up late on weekends). Now, I have a more effective bicep workout :)

theveed · PBFB Admin

Guys, you can use the Personal Journal board to post your individual workouts. You can create a thread for yourself and update it as you go along :)

PajHERoY · Member

ooops... the subforum said we could discuss workout routines here e hehe

theveed · PBFB Admin

pwede rin dito bro, hehe the journal section is for your own reference, parang notebook... kung parang brief mention lang ng program, it's fine here.

bryboy · Dec 7, 2004

sir bandido, ingat lang sa military press na bck, new research have indicated it as a workout that is bad for your spine specially if ur lifting heavy... kahit na naka belt ka pa... hope this helps sir :D

moonbreaker · Member

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-- Edited by moonbreaker at 03:18, 2004-12-12

theveed · PBFB Admin

quote:
Originally posted by: bryboy
"sir bandido, ingat lang sa military press na bck, new research have indicated it as a workout that is bad for your spine specially if ur lifting heavy... kahit na naka belt ka pa... hope this helps sir :D "

The rotator cuffs are more at risk with behind the neck presses than the spine. When a strong arch is maintained, the spine is very strong (especially if you have good abs), but the rotator cuffs are first to go with behind the neck movements.

moonbreaker · Member

quote:
Originally posted by: theveed
" The rotator cuffs are more at risk with behind the neck presses than the spine. When a strong arch is maintained, the spine is very strong (especially if you have good abs), but the rotator cuffs are first to go with behind the neck movements."

learned that the hard way bagok ata cuffs ko ngayon heehee

Bandido · Member

bry: thank sa sa info pero as what dave has stated parang mas prone yung rotator cuffs sa injury... IMho parang mas at risk sa spine injury yung t-bar rowing.

-- Edited by Bandido at 13:37, 2004-12-08

theveed · PBFB Admin

Bandido: Same thing, if your spine is arched correctly, it won't be at risk. Stationary lang naman ang spine mo when doing T-bar rows etc. As long as your midsection as a whole (core muscles) are stable, the spine won't be prone to injuriies. As always, injuries often occurs when poor form is coupled with too much weight.

Bandido · Member

The veed, I agree. yung statement ko based dun sa nakikita ko sa gym na gumagamit ng mga t-bars. e.g. lalagyan ng maraming plates yung t-bar tapos bubuhatin na lang ng basta basta without checking kung tamang form and posture parang sa tingin ko mas prone sa spine and back injuries yun.

theveed · PBFB Admin

Daming tao ganun... kakatakot... ako kinakabahan for them eh hehe ego takes over common sense sometimes. Lalo na mga nag bebench na binabounce yung bar sa chest, ouch...

Mariusz · Newbie

If you absolutely have to do behind the neck Military presses, lower the bar only until the topmost tip of your ear, do not go lower than that, it'll lessen the stress on the rotators.

Bandido · Member

btw: I do my military press (front/back) sitting on a bench not standing up.