Lemon

25y.o
164c.m.
68k.g.
Date started august 03, 2015
(Wala pa po ako androind phone at that time or simple camera kaya wala ako remembrance ng before pic ko I will post my current pic taken this day)
4a.m.
After wake up: Calories Protein Fiber
Warm up:
20 squat
30 mountain climb
Rotating shoulders 20 per sides front,side,back,upward
Good morning no weights 20
Push up 50x2
Pull up 7x2
Close push up 12x2

Immediately make this:

Pm7 1scoop w/ 130 23
Wheat germ 10grams 45 3 2
Wheat bran 15grams 50 2 6

1tbsp. Red cane vinegar
1tbsp apple cider vinegar
Black coffee plain granules 250 ml
Finished 4:30a.m

7:30-8:00a.m.
B.fast:
2 hard boiled eggs/scrambled 1yolk per day(it depends sa supply pag madami hala sige syempre, 1yolk 5whites scramble)
Rolled oats 1scoop=45g. 115 3.7 2.9
Oat bran 40g. 75 3.4 3.7
F.oil 2 caps 10
Vit. C.

Lunch:
30mins. Before
2 fish oil
3-4 cup rice lutong ulam
(tanggal balat,bakbak breading pag fried calamansi lang no soysauce)
1 tb calcium

Snack:
Apple or 1cup ubas,peras,dalandan,orange,2medium size banana (one fruit only w/whey)
Pm7 1scoop 130 23

6:00-7:00p.m.
Supper:
1rice any ulam but, more protein tinola,adobo,kangkong,fish
(chicken tanggal skin,fries chicken breast part bakbak breading,tinola,adobo same tanggal balat)
1tab calcium
2 fishoil

8p.m
Pre. w.o. 30mins. Before
Pm7 1scoop 130 23
creatine 2.5g.
Warm up while digesting pre w.o.

8:30p.m.
(My bench is my single deck bed only,even its flat I target my muscle correctly its true because after w.o. the pain is their.and also it keeps my safety on my mind because I feel at the back of my arms the foam I am lying it feels spotter)
Ez bar regular bench press 60pounds 12x4 rhythm all must be perfect feel and focus on,what muscle&must move
Dumblle press 40pounds 12x4
Dumblle flys 20pounds 12x4
Close grip with ez bar 60pounda 10x4
Standing ez bar (French) triceps 40pounds 10x4
Sitting Dumblle overhead 30pounds 10x4
Dumblle kick per side 20pounds 10x4
After w.o.
Pm7 1scoop 130 23
Creatine 2.5gg
Finished 9:30
After 30mins. Vit. C.
Finiahed 10:00p.m.

10:30
30mins. Before totally humiga
Pm7 1scoop 130 23
1tab calcium
2 caps fish oil

Back bicep w.o.:
Wide pull ups 8x4
Regular pull ups 5x4
Face palm close grip pull ups 5x4
Face back palm close grip pull ups 5x4
Deadlift w/ ez bar 60pounds 12x4
Ez Barbell row under hand 60pounds 12x4
Ez Barbell row over hand 60pounds 10x4
Ez Barbell row close grip under hand 60pounds 6x4
Ez Barbell row close grip over hand 60pounds 6x4
Ez barbell curls 20 pounds 21reps lower to mid - mid to chest - lower to chest full range motion 7-7-7 reps x 4
Finished

Shoulder,tricep w.o.:
Standing Ez barbell shoulder press 60pounds 12x4
Standing shoulder Dumblle press 40pounds 12x4
Standing ez barbell front raise 20pounds 12x4
Standing front raise using plates 20pounds 12x4
Side lateral raise using dumblle 20pounds 12x4
Side lateral raise using plates 10pounds 12x4
Reverse flys squat position using dumblle 20pounds 12x4
Sitted reverse fly's using plates 10pounds 12x4
Upright ez barbell row 20pounds 10x4
Ez barbell shrugs 60pounds 12x4
Ez barbell shrugs lifting opposite 60pounds 12x4

Legs&forearms w.o.:
Ez barbell deadlift 60pounds 12x4
Ez barbell squat 60pounds 12x4
Dumblle lunges 20pounds 12x4
Burpees squat 20x4
Body weight squat 100x4
Dumblle hammer 20pounds 12x4
Standing ez barbell forearm inner palm facing lift 60pounds 12x4
Standing ezbarbell forearm outer palm facing lift 60pounds 12x4
Sitted dumblle forearm curl 20pounds lying on legs each side inner face palm 10x4
Sites dumblle forearm curl 20pounds lying on legs each side outer face palm 10x4


M-W-F-SAT w.o. days T-TH-SU rest day
T-TH-SAT w.o. days M-W-F rest day (Rotation)
Plain Water consumption a day 10-11 liters

Hello mga ka pbb any comments and suggestion on my journal, I will appreciate all your replies for suggesting or correcting what is good and bad on my journal

Comments

  • Lemonade wrote:
    25y.o
    164c.m.
    68k.g.
    Date started august 03, 2015
    (Wala pa po ako androind phone at that time or simple camera kaya wala ako remembrance ng before pic ko I will post my current pic taken this day)
    4a.m.
    After wake up: Calories Protein Fiber
    Warm up:
    20 squat
    30 mountain climb
    Rotating shoulders 20 per sides front,side,back,upward
    Good morning no weights 20
    Push up 50x2
    Pull up 7x2
    Close push up 12x2

    Immediately make this:

    Pm7 1scoop w/ 130 23
    Wheat germ 10grams 45 3 2
    Wheat bran 15grams 50 2 6

    1tbsp. Red cane vinegar
    1tbsp apple cider vinegar
    Black coffee plain granules 250 ml
    Finished 4:30a.m

    7:30-8:00a.m.
    B.fast:
    2 hard boiled eggs/scrambled 1yolk per day(it depends sa supply pag madami hala sige syempre, 1yolk 5whites scramble)
    Rolled oats 1scoop=45g. 115 3.7 2.9
    Oat bran 40g. 75 3.4 3.7
    F.oil 2 caps 10
    Vit. C.

    Lunch:
    30mins. Before
    2 fish oil
    3-4 cup rice lutong ulam
    (tanggal balat,bakbak breading pag fried calamansi lang no soysauce)
    1 tb calcium

    Snack:
    Apple or 1cup ubas,peras,dalandan,orange,2medium size banana (one fruit only w/whey)
    Pm7 1scoop 130 23

    6:00-7:00p.m.
    Supper:
    1rice any ulam but, more protein tinola,adobo,kangkong,fish
    (chicken tanggal skin,fries chicken breast part bakbak breading,tinola,adobo same tanggal balat)
    1tab calcium
    2 fishoil

    8p.m
    Pre. w.o. 30mins. Before
    Pm7 1scoop 130 23
    creatine 2.5g.
    Warm up while digesting pre w.o.

    8:30p.m.
    (My bench is my single deck bed only,even its flat I target my muscle correctly its true because after w.o. the pain is their.and also it keeps my safety on my mind because I feel at the back of my arms the foam I am lying it feels spotter)
    Ez bar regular bench press 60pounds 12x4 rhythm all must be perfect feel and focus on,what muscle&must move
    Dumblle press 40pounds 12x4
    Dumblle flys 20pounds 12x4
    Close grip with ez bar 60pounda 10x4
    Standing ez bar (French) triceps 40pounds 10x4
    Sitting Dumblle overhead 30pounds 10x4
    Dumblle kick per side 20pounds 10x4
    After w.o.
    Pm7 1scoop 130 23
    Creatine 2.5gg
    Finished 9:30
    After 30mins. Vit. C.
    Finiahed 10:00p.m.

    10:30
    30mins. Before totally humiga
    Pm7 1scoop 130 23
    1tab calcium
    2 caps fish oil

    Back bicep w.o.:
    Wide pull ups 8x4
    Regular pull ups 5x4
    Face palm close grip pull ups 5x4
    Face back palm close grip pull ups 5x4
    Deadlift w/ ez bar 60pounds 12x4
    Ez Barbell row under hand 60pounds 12x4
    Ez Barbell row over hand 60pounds 10x4
    Ez Barbell row close grip under hand 60pounds 6x4
    Ez Barbell row close grip over hand 60pounds 6x4
    Ez barbell curls 20 pounds 21reps lower to mid - mid to chest - lower to chest full range motion 7-7-7 reps x 4
    Finished

    Shoulder,tricep w.o.:
    Standing Ez barbell shoulder press 60pounds 12x4
    Standing shoulder Dumblle press 40pounds 12x4
    Standing ez barbell front raise 20pounds 12x4
    Standing front raise using plates 20pounds 12x4
    Side lateral raise using dumblle 20pounds 12x4
    Side lateral raise using plates 10pounds 12x4
    Reverse flys squat position using dumblle 20pounds 12x4
    Sitted reverse fly's using plates 10pounds 12x4
    Upright ez barbell row 20pounds 10x4
    Ez barbell shrugs 60pounds 12x4
    Ez barbell shrugs lifting opposite 60pounds 12x4

    Legs&forearms w.o.:
    Ez barbell deadlift 60pounds 12x4
    Ez barbell squat 60pounds 12x4
    Dumblle lunges 20pounds 12x4
    Burpees squat 20x4
    Body weight squat 100x4
    Dumblle hammer 20pounds 12x4
    Standing ez barbell forearm inner palm facing lift 60pounds 12x4
    Standing ezbarbell forearm outer palm facing lift 60pounds 12x4
    Sitted dumblle forearm curl 20pounds lying on legs each side inner face palm 10x4
    Sites dumblle forearm curl 20pounds lying on legs each side outer face palm 10x4


    M-W-F-SAT w.o. days T-TH-SU rest day
    T-TH-SAT w.o. days M-W-F rest day (Rotation)
    Plain Water consumption a day 10-11 liters

    Hello mga ka pbb any comments and suggestion on my journal, I will appreciate all your replies for suggesting or correcting what is good and bad on my journal

    (How to upload pics)
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