JAZONE 3.0

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  • jazonejazone Posts: 441B-Class
    edited January 29

    January 26:

    Early Morning weigh-in after bathroom:
    73.55 kg

    Exercise:
    None

    Fasting:
    Leangains Day 18

    Last meal yesterday: 9pm

    First meal today: 1pm

    no training

    Last meal today: 8:00pm

    Notes:
    None

    Post edited by jazone on
  • jazonejazone Posts: 441B-Class
    edited January 29

    January 27:

    Early Morning weigh-in after bathroom:
    73.75 kg

    Exercise:
    None

    Fasting:
    Leangains Day 19

    Last meal yesterday: 8pm

    First meal today: 12nn

    no training

    Last meal today: 8:30pm

    Notes:
    Hindi ako nakapagtraining ngayon kasi nagbantay ako ng bahay dahil sa may mga trabahador. Badtrip.

    Post edited by jazone on
  • jazonejazone Posts: 441B-Class

    January 28:

    Early Morning weigh-in after bathroom:
    73.65 kg

    Exercise:
    None

    Fasting:
    Leangains Day 20

    Last meal yesterday: 8:30pm

    First meal today: 12:30pm

    no training

    Last meal today: 11:00pm

    Notes:
    Hindi nakapagfasting sa gabi kasi nayaya sa inuman.

  • jazonejazone Posts: 441B-Class
    edited January 29

    Guys ito na yung videos na kinuha ko nung video day ko last January 13. Note na after ng video na to nag 1 day pako ng stronglifts para lang maabot yung 200 lbs Deadlift bago magswitch sa RPT. Pelase feel free to comment or criticize, just don't bash :)

    Videos:

    Squat 175 lbs 1x5
    https://www.facebook.com/jason.r.penafiel/videos/10154290464611527/

    95 lbs Bench press 1x5
    https://www.facebook.com/jason.r.penafiel/videos/10154290485181527/

    80lbs Overhead press 1x5
    https://www.facebook.com/jason.r.penafiel/videos/10154290503411527/

    195 lbs Deadlift 1x5
    https://www.facebook.com/jason.r.penafiel/videos/10154290520931527/

    115 lbs Pendlay row 1x5
    https://www.facebook.com/jason.r.penafiel/videos/10154290534726527/

    85 lbs Lat pulldown 1x5 (for pullups)
    https://www.facebook.com/jason.r.penafiel/videos/10154290554511527/

    75 lbs Chin pulldowns 1x5 (for chinup)
    https://www.facebook.com/jason.r.penafiel/videos/10154290565891527/

    Post edited by jazone on
  • jazonejazone Posts: 441B-Class

    January 29:

    Early Morning weigh-in after bathroom:
    73.55 kg

    Exercise:
    None

    Fasting:
    Leangains Day 21

    Last meal yesterday: 11pm

    First meal today: 11:30pm

    no training

    Last meal today: 8:00pm

    Notes:
    None

  • jazonejazone Posts: 441B-Class

    January 30:

    Early Morning weigh-in after bathroom:
    74.5 kg

    Exercise:
    RPT Chest day 2

    Bench Press 2x6-8
    1st try: 1x8 90lbs
    2nd try: 1x9 80lbs
    Increase weight next week

    Incline Dumbell Press 2x6-8
    1st try: 1x8 25 lbs
    2nd try: 1x9 20 lbs
    Increase weight next week

    Barbell Curls 2x6-8
    1st try: 1x6 43 lbs
    2nd try: 1x7 38 lbs
    Same weight next week

    Single Arm Tricep Extensions 2x6-8
    1st try: 1x8 15 lbs
    2nd try: 1x9 10 lbs
    Increase next week

    Additional:
    Deadlift
    1x5 115 lbs
    1x5 135 lbs
    1x3 155 lbs
    1x3 175 lbs
    1x3 195 lbs

    Fasting:
    Leangains Day 22

    Last meal yesterday: 8pm

    First meal today: 11:30pm

    Fed training

    post workout meal 6:30pm

    Last meal today: 8:00pm

    Notes:
    Nagdeadlift ako today kasi nainis ako na tumatama yung bar sa binti ko nung last deadlift kaya nagfail. Pinapractice ko na lalo maayos yung form ko. Napansin ko na around 175 lbs to 195 lbs sumasagi na nga yung bar. Feel ko habang bumibigat nawawala yung magandang form.

    Baka lang mabigla kayo sa weigh in ko 74.5 kg bigla tumaas kasi although 8pm ako tumigil ng pagkain kagabi ang dami ko nakain during dinner kasi nasa party kami nun.

  • jazonejazone Posts: 441B-Class

    January 31:

    Early Morning weigh-in after bathroom:
    74 kg

    Exercise:
    None

    Fasting:
    Leangains Day 23

    Last meal yesterday: 8pm

    First meal today: 12pm

    no training

    Last meal today: 8:00pm

    Notes:
    None

  • t4g4yt4g4y Posts: 1,674S-Class

    Notes:
    Nagdeadlift ako today kasi nainis ako na tumatama yung bar sa binti ko nung last deadlift kaya nagfail. Pinapractice ko na lalo maayos yung form ko. Napansin ko na around 175 lbs to 195 lbs sumasagi na nga yung bar. Feel ko habang bumibigat nawawala yung magandang form.

    Baka lang mabigla kayo sa weigh in ko 74.5 kg bigla tumaas kasi although 8pm ako tumigil ng pagkain kagabi ang dami ko nakain during dinner kasi nasa party kami nun.

    imo paps kung nawawala sa porma kasi mabigat bawasan mo nalang kesa ma injure ka pa :) , anyway any update sa pics mo? nag gain ka weight ah 74kg ka na ngayon, while sa ibang logs mo 73+kg ka lang.

  • jazonejazone Posts: 441B-Class
    edited February 1

    @t4g4y said:

    imo paps kung nawawala sa porma kasi mabigat bawasan mo nalang kesa ma injure ka pa :) , anyway any update sa pics mo? nag gain ka weight ah 74kg ka na ngayon, while sa ibang logs mo 73+kg ka lang.

    Ah kasi pre nung gabi na yun grabe dami namin kinain dun sa party. Hindi ko nga nalog lahat kasi hindi ko na malaman. Pero today back to 72.85 kg ako. Kinailangan lang na makapagtoilet ng maiigi. Yung progress pics mamaya ko post. Kanina ko lang umaga kinuha

    Post edited by jazone on
  • jazonejazone Posts: 441B-Class
    edited February 2

    February 1:

    Early Morning weigh-in after bathroom:
    72.85 kg

    Average weight this week
    kg 73.6928571429
    lbs 162.4649399259075

    chest - 97
    right arm - 28.5
    left arm - 28
    2" above navel -89
    navel - 92.5
    2" below navel - 93.5
    hips(widest point) - 98.5
    right thigh - 58
    left thigh -57

    neck - 37
    approximate bf% - 25.7

    Exercise:
    RPT Leg day 2

    Squats 2x3-5
    1st try: 1x5 175lbs
    2nd try: 1x6 160lbs
    Increase weight next week

    Leg Press 2x6-8
    1st set: 1x8 200 lbs
    2nd set: 1x9 180 lbs
    Increase next week

    Lying Leg Curl 2x6-8
    1st try: 1x8 45 lbs
    2nd try: 1x9 40 lbs
    Increase next week

    Leg Extension
    1st try: 1x8 45 lbs
    2nd try: 1x9 40 lbs
    Increase next week

    Cable Crunch 2x6-8
    1st try: 1x8 110 lbs
    2nd try: 1x9 100 lbs
    Increase next week

    Calves (Toe press) 1x12-16
    1st try: 1x16 150 lbs
    Increase next week

    Fasting:
    Leangains Day 24

    Last meal yesterday: 8pm

    First meal today: 12pm

    fasted training 9am

    Last meal today: hindi nakapag fasting kasi naginuman.

    Notes:
    Inadjust ko yung Squat reps ko. From 6-8 ginawa ko 3-5. Personally hirap nga ako minsan umabot sa 5. Yun na yung point of failure ko minsan. Then dinagdag ko na din yung leg press. Nakalagay sa guide ni 31minutes na either leg press or squat ang piliin. Naisip ko na ilagay both. Hindi rin ako nakapagfasting sa gabi kasi naginuman kami.

    So far 24 days na ako nagleangains. Not perfect ang pagfollow dahil gusto ko dahan dahanin. Napansin ko na hindi difficult yung pagfasting ng 16 hours everyday. Madali siya actually sundin. Ang mahirap is yung pag eat ng tama sa macros during the 8 hours na feeding phase. So balak ko mas maging accurate sa macros ko based sa macro guide ni 31minutes as much as possible.

    Progress update:

    Post edited by jazone on
  • jazonejazone Posts: 441B-Class

    February 2:

    Early Morning weigh-in after bathroom:
    73.1 kg

    Exercise:
    None

    Fasting:
    Leangains Day 25

    Last meal yesterday: hindi nakapag fasting kasi naginuman.

    First meal today: 12pm

    No training.

    Last meal today: 8pm

    Notes:
    None

  • t4g4yt4g4y Posts: 1,674S-Class

    wow! nice progress paps! keep it up! tuloy ang buhat!

  • jazonejazone Posts: 441B-Class

    @t4g4y said:
    wow! nice progress paps! keep it up! tuloy ang buhat!

    thanks! yung tiyan ang mahirap tunawin. Trying to do better diet wise

  • jazonejazone Posts: 441B-Class

    February 3

    Early Morning weigh-in after bathroom:
    73.4 kg

    Exercise:

    RPT Back day 3

    Deadlift 2x3-5
    1st set: 1x5 210lbs
    2nd set: 1x6 190lbs
    Increase next week

    Overhead Press 2x6-8
    1st set: 1x6 85 lbs
    2nd set: 1x7 75 lbs
    Same weight next week

    Pendlay Row 2x6-8
    1st set: 1x4 125 lbs
    2nd set: 1x5 115 lbs
    Same weight next week

    Close Grip Chin Pulldowns 2x6-8
    1st set: 1x8 90 lbs
    2nd set: 1x9 80 lbs
    Increase next week

    Wide Grip Lat Pulldown 2x6-8
    1st set: 1x64 90 lbs
    2nd set: 1x5 80 lbs
    Same weight next week

    Fasting:
    Leangains Day 26

    Last meal yesterday: 8pm

    First meal today: 12pm

    Fed training

    Post workout meal 6pm

    Last meal today: 8pm

    Notes:
    Im considering of changing a few things.
    Overhead press from 6-8 to 4-6
    Change pendlay row to something else. Ang mga suggestions sa guide ni 31minutes is either Back-supported rows na suggested ni Martin Berkham or barbell V-bar rows na ginagawa mismo ni 31minutes.

    One thing na nagsusuffer sa lifts ko tuwing back day is anything after deadlift. Dahil hindi ako nagglogloves or chalk, ang sakit lagi ng mga callus ko. So kahit kaya pa, napapabitaw dahil sa sakit ng kamay.

  • pandoypandoy Posts: 596A-Class

    @jazone said:
    February 3
    One thing na nagsusuffer sa lifts ko tuwing back day is anything after deadlift. Dahil hindi ako nagglogloves or chalk, ang sakit lagi ng mga callus ko. So kahit kaya pa, napapabitaw dahil sa sakit ng kamay.

    kakapal din yan sir, masasanay din yan hehehe.

  • jazonejazone Posts: 441B-Class

    February 4

    Early Morning weigh-in after bathroom:
    73.2 kg

    Exercise:
    None

    Fasting:
    Leangains Day 27

    Last meal yesterday: 8pm

    First meal today: 12pm

    No training

    Last meal today: 8pm

    Notes:
    None

  • jazonejazone Posts: 441B-Class
    edited February 5

    February 5

    Early Morning weigh-in after bathroom:
    73.1 kg

    Exercise:
    None

    Fasting:
    Leangains Day 28

    Last meal yesterday: 8pm

    First meal today: 12pm

    No training

    Last meal today: 8pm

    Notes:
    None

    Post edited by jazone on
  • jazonejazone Posts: 441B-Class
    edited February 6

    February 6

    Early Morning weigh-in after bathroom:
    73.05 kg

    Exercise:
    RPT Chest day 3

    Bench Press 2x6-8
    1st try: 1x8 95lbs
    2nd try: 1x9 85lbs
    Increase weight next week

    Incline Dumbell Press 2x6-8
    1st try: 1x8 30 lbs
    2nd try: 1x9 25 lbs
    Increase weight next week

    Barbell Curls 2x6-8
    1st try: 1x8 43 lbs
    2nd try: 1x9 38 lbs
    Increase weight next week

    Single Arm Tricep Extensions 2x8-10
    1st try: 1x10 15 lbs
    2nd try: 1x11 10 lbs
    Increase next week

    Fasting:
    Leangains Day 29

    Last meal yesterday: 8pm

    First meal today: 12pm

    Fed training

    post workout meal: 6:30pm

    Last meal today: 9pm

    Notes:
    Ay grabe akala ko talaga hindi ako makakapagbuhat today. Kanina ba naman madaling araw habang niluluto ko yung baon ko na mga itlog nalaglag ako sa hagdan. Ayun tuloy pagbagsak ko ang sumalo is yung left hand ko so ayun namaga. Todo icepack ako sa office. Akala ko talaga cancel buhat ko kasi syempre chest day so need ng left hand para sa mga barbell at dumbbell. Ayun buti nalang sabi ng doctor nabugbog lang daw yung kamay. Gumaan din yung pakiramdam kakaicepack. So nakapagbuhat ako. At ang maganda pa lahat natapos ko. Yun sa tricep extension nga lang dahil mejo masakit pa din yung kamay hindi ko talaga kinaya increase weight. So dinagdagan ko yung reps ng +2 on same weight last week. So far good day sa lifts.

    Post edited by jazone on
  • pandoypandoy Posts: 596A-Class

    @jazone said:

    Notes:
    Ay grabe akala ko talaga hindi ako makakapagbuhat today. Kanina ba naman madaling araw habang niluluto ko yung baon ko na mga itlog nalaglag ako sa hagdan. Ayun tuloy pagbagsak ko ang sumalo is yung left hand ko so ayun namaga. Todo icepack ako sa office. Akala ko talaga cancel buhat ko kasi syempre chest day so need ng left hand para sa mga barbell at dumbbell. Ayun buti nalang sabi ng doctor nabugbog lang daw yung kamay. Gumaan din yung pakiramdam kakaicepack. So nakapagbuhat ako. At ang maganda pa lahat natapos ko. Yun sa tricep extension nga lang dahil mejo masakit pa din yung kamay hindi ko talaga kinaya increase weight. So dinagdagan ko yung reps ng +2 on same weight last week. So far good day sa lifts.

    ay sir. buti ok lang kayo.. tsk. ingat po next time. hehe. naalala ko ako din dati nung college na hulog sa hagdan, haha buti hindi ako napilayan. pwet ko lang sumakit. hehehe

  • jazonejazone Posts: 441B-Class

    @pandoy said:

    thanks. Oo nga e. To be honest mas nagalala pa ako na hindi ako makakabuhat kesa dun sa actual injury haha. Pero tinansiya ko yung kamayk o. Nung nakapagbench press ako ng wala problema alam ko kaya ko na.

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