Jomski Aesthetic Journey

jomskijomski Posts: 163C-Class
Been working out since February 2014. Cut from March to June 2014. Quit smoking ng July 2014 and then started bulking from July 2014 to October 2014. 

Currently on a cut on IF+CKD. I will start posting my workouts tomorrow :-) Currently 180 Lbs 18-20% Body Fat. 

My goal is 170Lbs 10% BF. I have a long way to go and a lot of stuff to learn


Workout routine: Upper Body/Lower Body Split
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Comments

  • Emman1986Emman1986 Posts: 1,819B-Class
    welcome aesthetics crew!
  • emongemong Posts: 254
    Welcome sa PBB  :sport23:
  • jomskijomski Posts: 163C-Class
    Been working out at Miguis Fitness Hub sa CGS for the past 2 weeks. Kinakapa ko pa yung mga weights and machines.

    Pre-workout: BCAA

    [size=large]Upper Body A[/size]

    Barbell Bench Press (will increase on next session since mukhang kayang kaya pa)
    Set 1: 8 x 70 Lbs
    Set 2: 8 x 70 Lbs
    Set 3: 8 x 70 Lbs

    Rows (One Hand Dumbell Row). (will increase this also)
    Set 1: 8 x 45 Lbs
    Set 2: 8 x 45 Lbs
    Set 3: 8 x 45 Lbs

    Inclide Dumbell Press (will increase this also)
    Set 1: 10 x 50 Lbs (per hand)
    Set 2: 10 x 50 Lbs (per hand)
    Set 3: 8 x 50 Lbs (per hand)

    Lat Pulldowns (Will make my set 2 and set 3 as chin ups next time)
    Set 1: 10 x 9* 
    Set 2: 10 x 9*  
    Set 3: 10 x 9*  
    *Note: The machine does not specify the weight, it just labels the blocks as 1,2,3,4 etc. I was lifting block #9. I'm guessing 10 lbs per block.

    Lateral Raises (will stay here until I'm satisfied with my form)
    Set 1: 12 x 20 Lbs per hand ("ok" form)
    Set 2: 12 x 20 Lbs per hand ( "not bad" form)

    Triceps Press Down with V-Bar (increase next session)
    Set 1: 12 x 90 Lbs*
    Set 2: 12 x 90 Lbs*
    *Note: The machine labels says 1 block is 10 lbs, and the block I'm lifting says 90 Lbs, though compared to other machines; it felt like 35-40 Lbs only.

    Dumbell Bicep Curls (will stay here until I'm satisfied with my form)
    Set 1: 12 x 20 Lbs (per hand) ("ok" form)
    Set 2: 10 x 20 Lbs (per hand) ( "not bad" form)

    And for food:

    June-15-2015.png

    Currently on a cut (1,500 cal) with IF+CKD (hence, the less than ideal Carbs). I eat most of my calories at night (helps me sleep).
  • jomskijomski Posts: 163C-Class
    [size=large]Lower Body A[/size]

    Deadlift (will increase next session)
    Set 1: 8 x 100 Lbs
    Set 2: 8 x 100 Lbs
    Set 3: 8 x 100 Lbs

    Leg Press (will increase next session)
    Set 1: 12 x 180 Lbs
    Set 2: 12 x 180 Lbs
    Set 3: 12 x 180 Lbs

    Seated Leg Curls (will increase next session)
    Set 1: 10 x 13*
    Set 2: 10 x 13*
    Set 3: 10 x 13*
    *Note: The machine does not specify the weight, it just labels the blocks as 1,2,3,4 etc. I was lifting block #13. I'm guessing 5 lbs per block.

    Standing Calf Raise (increase next session)
    Set 1: 8 x 70 lbs
    Set 2: 8 x 70 lbs
    Set 3: 8 x 70 lbs
    Set 4: 8 x 70 lbs
    *They don't have a calf raise machine so I used a loaded barbell

    Abs (Decline Weighted Sit-ups) (Stay, very sloppy form)
    Set 1: 10 x 40 Lbs
    Set 2: 10 x 40 Lbs
    Set 3: 10 x 40 Lbs


    And for food:
    June-16-2015.png

    I have an extra adobong sitaw that I have no idea how to log in MFP, so I'm leaving 300+ calories as allowance for it.
  • AestecniquesAestecniques Posts: 487C-Class
    Nice brah! well planned! Lets all get there...Aesthetic dream.
  • jomskijomski Posts: 163C-Class
    Rest Day yesterday.

    [size=large]Upper Body B[/size]

    Chin Up (Neutral Grip)
    Set 1: 4 x Bodyweight
    Set 2: 4 x Bodyweight
    Set 3: 4 x Bodyweight* 
    *Note: Progress on 3rd set.

    Standing Barbell Overhead Press (increase next session)
    Set 1: 8 x 30 Lbs
    Set 2: 8 x 30 Lbs
    Set 3: 7 x 30 Lbs

    Seated Cable Rows (increase next session)
    Set 1: 10 x 9*
    Set 2: 10 x 9* 
    Set 3: 10 x 9* 
    *Note: The machine does not specify the weight, it just labels the blocks as 1,2,3,4 etc. I was lifting block #9. I'm guessing 10 lbs per block.

    Dumbbell Bench Press
    Set 1: 9 x 110 Lbs (55 Lbs per hand)
    Set 2: 8 x 110 Lbs (55 Lbs per hand)
    Set 3: 5 x 110 Lbs (55 Lbs per hand) *
    *Note: Will decrease poundage next time on 3rd set, di ko na pinilit wala kasing spotter.

    Dumbell Chest Flyes (increase)
    Set 1: 12 x 25 Lbs 
    Set 2: 12 x 25 Lbs 

    Bicep Curls - EZ Bar (Stay, last two reps I was using momentum)
    Set 1: 12 x 25 Lbs
    Set 2: 12 x 25 Lbs

    Skullcrushers - EZ Bar (Stay, target is 2x12)
    Set 1: 10 x 15 Lbs 
    Set 2: 11 x 15 Lbs

    June-18-2015.png

    Again with mixed veggies (Carrots, baguio beans and brocolli)
  • jomskijomski Posts: 163C-Class
    Rest Day Today. Deload week next week.

    Preparing myself for Badminton tournament tomorrow. Will start carbo-loading tonight.

    In the meantime, sinipag ako magpicture ng pagkain...

    Here's my secret to cooking meat with no added fat..


    DSC_3941.jpg

    And here's the most underrated tool that doesn't get enough credit (in my opinion)
    DSC_3942.jpg

    And the vegetables
    DSC_3943.jpg

    And the finished product
    DSC_3944.jpg
  • BANEBANE Posts: 1,927C-Class
    Bro @jomski everything looks good!!!! sarap! pressure cooker ba yan? haha hindi ko kasi alam iyong mga appliances na ganyan haha or turbo broiler?
  • jomskijomski Posts: 163C-Class
    Ghee wrote:
    Bro @jomski everything looks good!!!! sarap! pressure cooker ba yan? haha hindi ko kasi alam iyong mga appliances na ganyan haha or turbo broiler?

    Thanks!
    Turbo broiler bro, marinade ka lang overnight tapos salpak mo dyan in 5 minutes baliktarin mo tapos another 5 minutes solve na! No added fats pa!
  • jomskijomski Posts: 163C-Class
    Deload week this week, will come back to lifting on wednesday or thursday once my sleep gets back on track (been having signs of sleeplessness which in my experience is a sign I'm overtraining)

    Will remain in deficit throughout the week

    June-22-2015.png


    Also, I tried out PM7 for the first time, amoy ricoah yung chocolate flavor. You have to mix it very well para medyo mawala yung chalky na lasa.. All in all, I'm a fan  :biggrin:
  • BANEBANE Posts: 1,927C-Class
    bro pano mo nasabi na overtaining ka na?
  • kenzykenzy Posts: 663B-Class
    pafs, kelan mo tinitimbang food mo? before mo iluto or pagkaluto na?
  • jomskijomski Posts: 163C-Class
    Ghee wrote:
    bro pano mo nasabi na overtaining ka na?

    I Wake up at 2 AM every night (walang palya to for 2-3 days), and then hindi na ko makatulog pagkatapos, as in insomnia mode. Kahit naka ZMA+Sleepasil na ko.

    When this happens I usually go light for 1 week or (katulad ngayon) wala talagang buhat.

    After ng 3-4 days, ok na ulit ang tulog ko. Usual na gising na 5:30-6 AM na ulit.

    Last time this happened was back in April (the one before that was september last year I think). I always take it as a sign na kelangan ng magpahinga.
  • jomskijomski Posts: 163C-Class
    kenzy wrote:
    pafs, kelan mo tinitimbang food mo? before mo iluto or pagkaluto na?

    Pagkaluto na
  • kenzykenzy Posts: 663B-Class
    jomski wrote:
    kenzy wrote:
    pafs, kelan mo tinitimbang food mo? before mo iluto or pagkaluto na?

    Pagkaluto na

    Hindi ba dapat we need to weigh it raw? Tama ba sir @Ghee?
  • BANEBANE Posts: 1,927C-Class
    kenzy wrote:
    jomski wrote:
    kenzy wrote:
    pafs, kelan mo tinitimbang food mo? before mo iluto or pagkaluto na?

    Pagkaluto na

    Hindi ba dapat we need to weigh it raw? Tama ba sir @Ghee?

    well ako raw. kasi sa dami ng cooking methods, madaming mangyayare sa karne. gagaan, bibigat and etc. i do it for consistency.  carbs absorbs water habang niluluto mo ung karne. tapos ung protina nag lalabas ng water kaya sya gumagaan. so i assume na ung protein nya is intact padin. :) kaya kanya namang preference yan :)
  • nrg500nrg500 Posts: 1,235B-Class
    Here's my secret to cooking meat with no added fat..

    You're on CKD (Cyclic Ketogenic Diet), right ?

    http://www.marksdailyapple.com/fats/
    http://www.marksdailyapple.com/saturated-fat-healthy/
    http://www.marksdailyapple.com/healthy-oils/

    Deload week this week, will come back to lifting on wednesday or thursday once my sleep gets back on track (been having signs of sleeplessness which in my experience is a sign I'm overtraining)

    Will remain in deficit throughout the week
    bro pano mo nasabi na overtaining ka na?
    I Wake up at 2 AM every night (walang palya to for 2-3 days), and then hindi na ko makatulog pagkatapos, as in insomnia mode. Kahit naka ZMA+Sleepasil na ko.

    When this happens I usually go light for 1 week or (katulad ngayon) wala talagang buhat.

    After ng 3-4 days, ok na ulit ang tulog ko. Usual na gising na 5:30-6 AM na ulit.

    Do you eat vegetables everyday ? What vegetables are they ?

    How intense is your training ? Do you always train to failure ?

    Habits/activities before bedtime ?

    pafs, kelan mo tinitimbang food mo? before mo iluto or pagkaluto na?
    Pagkaluto na
    well ako raw. kasi sa dami ng cooking methods, madaming mangyayare sa karne. gagaan, bibigat and etc. i do it for consistency.  carbs absorbs water habang niluluto mo ung karne. tapos ung protina nag lalabas ng water kaya sya gumagaan. so i assume na ung protein nya is intact padin. :) kaya kanya namang preference yan :)

    Yeah, weighing raw is better. Pag bumili ka ng meat for cooking sa palengke o sa grocery store, ang usapan naman ay raw weight

    Mas madali rin malaman ang calculation ng protein content ng binili mong raw meat. There is 20 grams of protein for every 100 grams of raw lean meat. Halimbawa, sa 1 kg (1000 grams) ng raw chicken breast fillet, meron ng 200 grams of protein. Di mo na kailangan timbangin ang bawat cooked meals mo kasi ang importante lang ay maubos mo within the day yung binili mong 1 kg ng raw lean meat kung ang protein requirement mo is 200 grams per day. Halos magka-height tayo, 150 grams of protein will do unless nasa calorie deficit ka.

    Yung protein estimate na yun ay galing kay Andy Morgan of RippedBody.jp
  • jomskijomski Posts: 163C-Class
    Do you eat vegetables everyday ? What vegetables are they ?



    Yes. In a week its usually brocolli, carrots, sitaw, baguio beans and cauliflower.

    How intense is your training ? Do you always train to failure ?


    Nope, Never tried training to failure. I train without a spotter.

    Habits/activities before bedtime ? 


    T.V. usually.

    Yeah, weighing raw is better. Pag bumili ka ng meat for cooking sa palengke o sa grocery store, ang usapan naman ay raw weight

    Mas madali rin malaman ang calculation ng protein content ng binili mong raw meat. There is 20 grams of protein for every 100 grams of raw lean meat. Halimbawa, sa 1 kg (1000 grams) ng raw chicken breast fillet, meron ng 200 grams of protein. Di mo na kailangan timbangin ang bawat cooked meals mo kasi ang importante lang ay maubos mo within the day yung binili mong 1 kg ng raw lean meat kung ang protein requirement mo is 200 grams per day. Halos magka-height tayo, 150 grams of protein will do unless nasa calorie deficit ka. 

    Yung protein estimate na yun ay galing kay Andy Morgan of RippedBody.jp


    Thanks for the input. I always tried to go with 1 grams per LBs in Bodyweight (not Lean Body Mass). I always think more is better.. hehe.. di ko pa nasusubukan ang less than 160g protein. I will do an experiment in the next few weeks to see how I feel with 150g protein. Actually mas pabor sa akin ang 150g since I'm on a deficit.

    As for the weighing raw, nasanay na lang kasi ako sa MyFitnessPal na "broiled", "cooked, dry heat". Di ko pa nasubukan and raw weight

    You're on CKD (Cyclic Ketogenic Diet), right ?


    Yup. Kapag low on saturated fat yung meat source ko (usually chicken breast fillet) nagdadagdag ako ng peanuts. It's convenient for me na isalpak ko na lang sya sa turbo broiler and then adjust after everything is cooked.
  • nrg500nrg500 Posts: 1,235B-Class
    Expensive kasi ang protein.

    http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

    Try mo muna 0.82 grams of protein per pound of bodyweight then see how it works for you


    Yung sa habit before bedtime, try stop watching TV / using PC or cellphone 1 hour before bedtime
  • jomskijomski Posts: 163C-Class
    nrg500 wrote:
    Expensive kasi ang protein.

    http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

    Try mo muna 0.82 grams of protein per pound of bodyweight then see how it works for you


    Yung sa habit before bedtime, try stop watching TV / using PC or cellphone 1 hour before bedtime

    Yup! I agree, mahal nga. I have read that article before though hindi ko pa nasubukan talaga. I have read somewhere na dapat daw mas mataas ang protein kapag deficit due to higher protein breakdown (di ko alam kung may katotohanan to pero I stick with it na lang).

    I will definitely try 150g next week  :smile:

    For now:
    June-23-2015.png

    I still have mixed veggies (carrots, cauliflower, baguio beans and mushroom), so I allotted 400+ calories for it.

    Also, sleep was much better. Slept from 9PM-3AM, tapos 4:30 AM - 5:30 AM.. Not bad compared to 10PM-2AM ko before.
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