JAZONE 3.0

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  • jazonejazone Posts: 441B-Class
    edited February 8

    February 7

    Early Morning weigh-in after bathroom:
    72.6 kg

    Exercise:
    No training

    Fasting:
    Leangains Day 30

    Last meal yesterday: 9pm

    First meal today: 1pm

    no training

    Last meal today: 8pm

    Notes:
    None

    Post edited by jazone on
  • jazonejazone Posts: 441B-Class
    edited February 18

    February 8

    Early Morning weigh-in after bathroom:
    72.5 kg

    Average weight for the week.
    kg 72.9928571429
    lbs 160.9217040906133

    Exercise:
    RPT Leg day 3

    Squats 2x4-6
    1st set: 1x6 180lbs
    2nd set: 1x7 165lbs
    Increase weight next week

    Leg Press 2x6-8
    1st set: 1x8 210 lbs
    2nd set: 1x9 190 lbs
    Increase next week

    Lying Leg Curl 2x6-8
    1st set: 1x8 50 lbs
    2nd set: 1x9 45 lbs
    Increase next week

    Leg Extension
    1st set: 1x8 50 lbs
    2nd set: 1x9 45 lbs
    Increase next week

    Cable Crunch 2x6-8
    1st set: 1x8 120 lbs
    2nd set: 1x9 110 lbs
    Increase next week

    Calves (Toe press) 1x12-16
    1st try: 1x16 160 lbs
    Increase next week

    Fasting:
    Leangains Day 31

    Last meal yesterday: 8pm

    First meal today: 12nn

    fasted training

    Last meal today: 8pm

    Notes:
    Best training day so far. From 3-5, naangat ko yung squat into the 4-6 range. No issues tapos naabot ko pa yung limit kaya increase weight next week. Increase weight din yung ibang lifts ko today. Sarap ng pakiramdam. Iniisip ko nga kung dapat ko ba gawin na two sets na yung toe press. Wala na din ako masyado issues sa paginom nung Dymatize BCAA. Ngayon naiinom ko siya parang pangit na tubig nalang.

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

    February 9

    Early Morning weigh-in after bathroom:
    72.4 kg

    Exercise:
    No training

    Fasting:
    Leangains Day 32

    Last meal yesterday: 8pm

    First meal today: 12nn

    no training

    Last meal today: 8pm

    Notes:
    None

  • jazonejazone Posts: 441B-Class

    February 10

    Early Morning weigh-in after bathroom:
    72.55 kg

    Exercise:
    No training

    Fasting:
    Leangains Day 33

    Last meal yesterday: 8pm

    First meal today: 12nn

    no training

    Last meal today: 8pm

    Notes:
    Hindi nakapag training today kasi tumambay with college friends. Bawi nalang sa sabado.

  • jazonejazone Posts: 441B-Class

    February 11

    Early Morning weigh-in after bathroom:
    72.7 kg

    Exercise:
    RPT Back day 4

    Deadlift 2x4-6
    1st set: 1x6 215lbs
    2nd set: 1x7 195lbs
    Increase next week

    Overhead Press 2x4-6
    1st set: 1x6 85 lbs
    2nd set: 1x7 75 lbs
    Increase weight next week

    V bar Row 2x6-8
    1st set: 1x8 100 lbs
    2nd set: 1x9 90 lbs
    Increase weight next week

    Close Grip Chin Pulldowns 2x6-8
    1st set: 1x8 95 lbs
    2nd set: 1x9 85 lbs
    Increase next week

    Wide Grip Lat Pulldown 2x6-8
    1st set: 1x3 90 lbs
    2nd set: 1x4 80 lbs
    Same weight next week

    Fasting:
    Leangains Day 34

    Last meal yesterday: 8pm

    First meal today: 12nn

    Fed training

    Post workout meal 4:30 pm

    Last meal today: 8pm

    Notes:
    May mga inadjust na ako for backday. Una dinagdagan ko ng 1 rep yung deadlift. Success siya. So far confident ako sa deadlift ko. Yung overhead binawasan ko ng 2 reps. For the past 2 trys kahit anung pilit ko hindi ako makalagpas ng 6. Feel ko yun na talaga yung "almost failure" ko. So tulad sa squats ko, binawasan ko muna siya ngayon hanggang sa maramdaman ko na kaya ko dagdagan. Then yung pendlay row pinalitan ko ng tbar row / vbar row. So far ok na ok ako sa kanya. Mas trip ko siya kesa sa pendlay row kasi mas relax ako. Ang hirap kasi na galing ka deadlift then same position nanaman for pendlay row. Kawawa yung kalyo ko sa kamay. Last is yung close grip chin pulldown at wide grip lat pulldown. Feel ko nauubos na yung lakas ko sa close grip chin tapos pagdating ng wide grip pagod na pagod na humila pa. Kaya failed nanaman. Iniisip ko kung dapat ko ba lipat sa ibang araw yung lat pulldown or tanggalin ko na talaga.

  • jazonejazone Posts: 441B-Class

    February 12

    Early Morning weigh-in after bathroom:
    72.35 kg

    Exercise:
    No training

    Fasting:
    Leangains Day 35

    Last meal yesterday: 8pm

    First meal today: 12nn

    no training

    Last meal today: 8pm

    Notes:
    None

  • jazonejazone Posts: 441B-Class
    edited February 13

    February 13

    Early Morning weigh-in after bathroom:
    72.7 kg

    Exercise:
    RPT Chest day 4

    Bench Press 2x6-8
    1st set: 1x8 100lbs
    2nd set: 1x9 90lbs
    Increase weight next week

    Incline Dumbell Press 2x8-10
    1st set: 1x10 30 lbs
    2nd set: 1x11 25 lbs
    Increase weight or reps next week

    Barbell Curls 2x6-8
    1st set: 1x8 48 lbs
    2nd set: 1x9 43 lbs
    Increase weight next week

    Single Arm Tricep Extensions 2x12-14
    1st set: 1x14 15 lbs
    2nd set: 1x15 10 lbs
    Increase next week

    Wide Grip Lat Pulldown 2x6-8
    1st set: 1x6 90 lbs
    2nd set: 1x7 80 lbs
    Same weight next week

    Fasting:
    Leangains Day 36

    Last meal yesterday: 8pm

    First meal today: 12nn

    Fed training

    Post workout meal 5:30 pm

    Last meal today: 8:30pm

    Notes:
    Hindi ako nakapagincrease ng weight sa incline dumbell press. Pagangat ko palang muntik na bumagsak sa muka ko yung weights so alam ko na hindi pa kaya ang 35 lbs. So ginawa ko tulad ng ginagawa ko sa tricep extension dinagdagan ko yung reps. Sa tricep extension naman napilitan ulit ako magdagdag ng reps kesa weight. Ang disadvantage kasi dun sa gym increments of 5 lbs yung dumbells. Hindi ko magawa na increments of 2.5 lbs lang para may progress kahit konti. Malaki masyado yung leap ng weight kapag 5 lbs kahit hindi ko makapag progressive overload. Mapapansin niyo din na nag wide grip lat pulldown ako. Napansin ko kasi dun sa back day sobrang pagod na ako pagabot sa lat pulldown kaya hindi ko macomplete. Sinubukan ko ilipat sa chest day. Mas tumaas yung naabot ko na reps pero hindi pa din nakalagpas sa limit. Balak ko ilipat siya ngayon sa leg day dahil sure na may lakas ako para matapos siya. Tapos iniisip ko para balance yung cable crunches ilipat ko sa chest day nalang.

    Post edited by jazone on
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    someday magagawa mo din yan....

  • jazonejazone Posts: 441B-Class

    February 14

    Early Morning weigh-in after bathroom:
    72.8 kg

    Exercise:
    No training

    Fasting:
    Leangains Day 37

    Last meal yesterday: 8pm

    First meal today: 12nn

    No training

    Last meal today: 8pm

    Notes:
    None

  • jazonejazone Posts: 441B-Class

    February 15

    Early Morning weigh-in after bathroom:
    72.3 kg

    Average weight for the week
    kg 72.5428571429
    lbs 159.9296239107814

    Exercise:
    RPT Leg day 4

    Squats 2x4-6
    1st set: 1x4 185lbs
    2nd set: 1x5 170lbs
    Same weight next week

    Leg Press 2x6-8
    1st set: 1x8 215 lbs
    2nd set: 1x9 195 lbs
    Increase next week

    Lying Leg Curl 2x6-8
    1st set: 1x8 55 lbs
    2nd set: 1x9 50 lbs
    Increase next week

    Leg Extension 2x6-8
    1st set: 1x8 55 lbs
    2nd set: 1x9 50 lbs
    Increase next week

    Cable Crunch 2x6-8
    1st set: 1x8 130 lbs
    2nd set: 1x9 120 lbs
    Increase next week

    Calves (Toe press) 1x12-16
    1st set: 1x16 165 lbs
    Increase next week

    Wide grip lat pulldown 2x6-8
    1st set: 1x8 90 lbs
    2nd set: 1x9 80 lbs

    Fasting:
    Leangains Day 38

    Last meal yesterday: 8pm

    First meal today: 12nn

    Fasted training: 9am

    Last meal today: 8pm

    Notes:
    Nilipat ko yung wide grip lat pulldown sa leg day. Walang naging issues dahil hindi pagod yung upper body ko at nagadvance pa ako ng weight. Ngayon iniisip ko na ilipat yung cable crunch sa back day para balanced yung dami ng exercises per day.

  • jazonejazone Posts: 441B-Class

    February 16

    Early Morning weigh-in after bathroom:
    72.2 kg

    Exercise:
    No training

    Fasting:
    Leangains Day 39

    Last meal yesterday: 8pm

    First meal today: 12nn

    No training

    Last meal today: 8pm

    Notes:
    None

  • jazonejazone Posts: 441B-Class

    February 17
    Early Morning weigh-in after bathroom:
    72.75 kg

    Exercise:
    Exercise:
    RPT Back day 5

    Deadlift 2x4-6
    1st set: 1x6 220lbs
    2nd set: 1x7 200lbs
    Increase next week

    Overhead Press 2x4-6
    1st set: 1x4 90 lbs
    2nd set: 1x5 80 lbs
    Same weight next week

    V bar Row 2x6-8
    1st set: 1x8 110 lbs
    2nd set: 1x9 100 lbs
    Increase weight next week

    Close Grip Chin Pulldowns 2x6-8
    1st set: 1x6 100 lbs
    2nd set: 1x7 90 lbs
    Same weight next week

    Cable Crunch 2x6-8
    1st set: 1x8 140 lbs
    2nd set: 1x9 130 lbs
    Increase weight next week

    Fasting:
    Leangains Day 40

    Last meal yesterday: 8pm

    First meal today: 12nn

    Fed training :5pm

    Post workout meal: 7pm

    Last meal today: 8pm

    Notes:
    Tulad ng sabi ko nung last na buhat, sinubukan ko lipat yung cable crunch sa back day. Wala naman naging issues kaso narealize ko. Baka hindi maganda na puro back yung exercise ko then suddenly cable crunch kasi yung pag bend ng spine ko kada crunch. So not sure kung dapat ko ba ituloy or ibalik nalang siya sa leg day.

  • jazonejazone Posts: 441B-Class

    February 18

    Early Morning weigh-in after bathroom:
    71.55 kg

    Exercise:
    No training

    Fasting:
    Leangains Day 40

    Last meal yesterday: 8pm

    First meal today: 12nn

    No training

    Last meal today: 8pm

    Notes:
    None

  • t4g4yt4g4y Posts: 1,669S-Class
    uy 71.5 you're getting there papi
  • jazonejazone Posts: 441B-Class

    @t4g4y said:
    uy 71.5 you're getting there papi

    haha thanks. Actually pre feel ko nga sumobra yan. Pag tiningnan mo yung food diary ko for that day. Baka magtaka ka nagbuhat ako tapos ako kinain ko lang 1500 cals. E kasi ba naman akala ko may inuman nung gabi na yun so nagtipid ako sa carbs at puro protein lang kinain ko. Bigla ba naman nacancel 7pm. So from 7pm-8pm naghabol ako sa kain kaso wala na. So ayun ang laki ng tinunaw nung buhat ko. E deadlift pa yun so beast mode. Kung makikita mo yung chocolate bar at ung cookies para lang maghabol ako sa carbs nun haha.

  • jazonejazone Posts: 441B-Class

    February 19

    Early Morning weigh-in after bathroom:
    71.85 kg

    Exercise:
    No training

    Fasting:
    Leangains Day 41

    Last meal yesterday: 8pm

    First meal today: 12nn

    No training

    Last meal today: 8pm

    Notes:
    None

  • t4g4yt4g4y Posts: 1,669S-Class
    edited February 19

    hmmm bakit more on carbs diet mo paps?

    Post edited by t4g4y on
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    @t4g4y said:
    hmmm bakit more on carbs diet mo paps?

    bulking....:)

  • t4g4yt4g4y Posts: 1,669S-Class

    @TRoll_W_a_Heart said:
    bulking....:)

    hahaha sir troll talaga...

  • jazonejazone Posts: 441B-Class

    haha post workout lang yung carbs as much as possible. To be honest cutting ako. Basically based sa guide ni 31minutes, cut until you are 10% body fat. Then start bulking. Around 1300 calories for rest days focusing on Protein and fats at almost 2k calories for lift days focusing on protein and carbs.

    https://www.reddit.com/r/leangains/comments/1jjrci/former_berkhan_client_ama/
    https://www.reddit.com/r/leangains/comments/1jlsfx/tldr_guide_of_31minutes_ama_pdf/

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