JAZONE 3.0

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  • pandoypandoy Posts: 596A-Class

    ^ yung ganyan samin pag magaan na pinapatungan ko ng dumbbells sa ibabaw. hehehe

  • jazonejazone Posts: 441B-Class

    @pandoy said:
    ^ yung ganyan samin pag magaan na pinapatungan ko ng dumbbells sa ibabaw. hehehe

    ohhhh kaso parang delikado mahulog yun diba? nakakahiya kasi makalaglag ng ganun sa gym. Kahiya dun sa may ari.

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    mas nakakahiya if you get yourself injured....dun ka lang sa 8-12 reps hanggang you get your form and mind to muscle connection right...
  • jazonejazone Posts: 441B-Class

    @TRoll_W_a_Heart said:
    mas nakakahiya if you get yourself injured....dun ka lang sa 8-12 reps hanggang you get your form and mind to muscle connection right...

    Copy that. Thanks.

  • t4g4yt4g4y Posts: 1,667S-Class

    sinilip ko unang pic mo compare sa last pics mo, laki ng improvements paps grabe keep it up!!

  • jazonejazone Posts: 441B-Class

    @t4g4y said:
    sinilip ko unang pic mo compare sa last pics mo, laki ng improvements paps grabe keep it up!!

    Thank you! Sorry dun sa flex pics naisipan ko lang itry para makita yung gains. So far best gains ko is sa legs. Siguro dahil sa dami ng squats nung Stronglifts. So far im loving RPT + leangains. Good news nga e kasi for 2 months starting yesterday until end of April ang schedule ko sa work is 2pm - 10pm na. Meaning I can now do 3 fasted training sessions a week. So dito ko na talaga masusubukan yung full potential ng program.

  • t4g4yt4g4y Posts: 1,667S-Class

    nice! good luck then!

  • jazonejazone Posts: 441B-Class

    February 28

    Early Morning weigh-in after bathroom:
    71.4

    Exercise:
    None

    Fasting:
    Leangains Day 50

    Last meal yesterday: 7:30 pm

    First meal today: 11:30 am

    No training

    Last meal today: 7 pm

    Notes:
    None

  • luluboyluluboy Posts: 29E-Class

    ser halos parehas tayo ng katawan. ano po inuna mo cut or bulk? thank you

  • jazonejazone Posts: 441B-Class

    @luluboy said:
    ser halos parehas tayo ng katawan. ano po inuna mo cut or bulk? thank you

    Cut sir. Based sa guide ni 31minutes, cut until 10% BF and then start the bulk.

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

  • jazonejazone Posts: 441B-Class

    March 1

    Early Morning weigh-in after bathroom:
    71.65

    Exercise:
    RPT Leg day 6

    Squats 2x4-6
    1st set: 1x4 190lbs
    2nd set: 1x5 175lbs
    Same weight next week. Decrease reps to 3-5

    Leg Press 2x6-8
    1st set: 1x8 230 lbs
    2nd set: 1x9 210 lbs
    Increase next week

    Lying Leg Curl 2x6-8
    1st set: 1x8 65 lbs
    2nd set: 1x9 60 lbs
    Increase next week

    Leg Extension 2x6-8
    1st set: 1x8 65 lbs
    2nd set: 1x9 60 lbs
    Increase next week

    Cable Crunch 2x10-12
    1st set: 1x12 145 lbs
    2nd set: 1x13 140 lbs
    Increase next week

    Calves (Toe press) 1x12-16
    1st set: 1x16 180 lbs
    Increase next week

    Fasting:
    Leangains Day 51

    Last meal yesterday: 7 pm

    First meal today: 11:am

    Fasted training

    Last meal today: 9 pm

    Notes:

    Regarding sa exercise, tinaasan ko ng 10 lbs this time yung leg press at toe press ko. Kayang kaya pa din. Siguro next session 10 lbs ulit, Yung squat balak ko ibalik sa 3x5. Pati yung deadlifts. Feel ko dapat para mabawasan yung load na nabibigay sa back ko. Kasi back day on Monday then 1 day rest lang tapos wednesday squat ang una kong gagawin. Need ko protect yung back ko. Tutal nag leg press din ako e so double exercise na yun sa legs. So I will go easy nalang sa squat. Sa fasting nagkamali today stop na ako nung 7pm sakto dapat yun tapos bandang 9pm may nagalok sakin ng pika pika napasubo ako ng marami bago ko narealize na fasting na dapat ako haha. Regarding sa diet, feel ko not enough protein ang nacoconsume ko. Usually around 120 protein ako a day. Balak ko dagdagan ng todo sa next months. Dahil 2-10 pm nako, balak ko bumili lagi ng 1 whole roasted chicken bago pumasok at hahatiin sa gitna. Para 2 days yung tapos tatanggalin ko nalang balat. Ayaw ko din kasi puro protein shake.

    @pandoy said:
    ^ yung ganyan samin pag magaan na pinapatungan ko ng dumbbells sa ibabaw. hehehe

    Big thanks to @pandoy nasolve ko na yung cable crunch problem ko. Galing ng naisip mo pre. Eto picture nung ginawa ko haha:

    Dahil jan kaya ko na dagdagan ng 5 lbs every session yung cable crunch ko. Safe din siya kasi nasa gitna yung dumbell so no way na malalaglag siya unless lumindol.

  • jazonejazone Posts: 441B-Class
    edited March 2

    Madami din kasi choices ng roasted chicken samin so as long as iba iba every other day hindi naman siguro ako magsasawa sa lasa:

    senior pedro
    baliuag
    andoks
    snr chicken
    shopwise chicken
    savemore chicken
    chooks to go chicken
    mr. liempo chicken

    Remove skin lang lagi. Then consume siguro yung lean breast pag lift days at yung legs, dark meat etc. on rest days.

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

    @jazone said:
    Dahil jan kaya ko na dagdagan ng 5 lbs every session yung cable crunch ko. Safe din siya kasi nasa gitna yung dumbell so no way na malalaglag siya unless lumindol.

    ayos ba sir. hehehe. ganyan ginagawa ko e pag kulang na. hihi. nakuha ko lang din sa mga nag ggym dun samin. :)

  • luluboyluluboy Posts: 29E-Class
    Ang pagcucut mo ba sir low protein dn? Or same protein 1 gram per lbs? Tapos magbawas nalang sa carbs tpos cardio?
  • jazonejazone Posts: 441B-Class

    @luluboy said:
    Ang pagcucut mo ba sir low protein dn? Or same protein 1 gram per lbs? Tapos magbawas nalang sa carbs tpos cardio?

    Nope hindi pwede low protein. Highest yun dapat lagi. Nacheck mo na pre yung guide ni 31 minutes na pinost ko?
    Ang technique niya is high protein, slightly high fat, very low carb on rest days. High prot, high carb, very low fat on training days. Yung logic is kapag rest day mo, wag ka magcarb since hindi ka nagexercise para maburn siya. So yung calories mo kunin mo mostly sa protein with some fat, like whole eggs. Then kapag workout days, need mo yung high protein + high carb dahil nagexercise ka for energy. So sa day na yan mo babawasan yung fat intake mo. Ang rule of thumb ko is make sure to exceed 100 grams of protein a day para sure na abot mo atleast yung intake mo. Although balak ko na increase yan to around 150 grams.

  • jazonejazone Posts: 441B-Class

    March 2

    Early Morning weigh-in after bathroom:
    71.35

    Exercise:
    None

    Fasting:
    Leangains Day 52

    Last meal yesterday: 9 pm

    First meal today: 11:am

    No training

    Last meal today: 8 pm

    Notes:
    None

  • luluboyluluboy Posts: 29E-Class

    @jazone said:
    Ang technique niya is high protein, slightly high fat, very low carb on rest days. High prot, high carb, very low fat on training days. Yung logic is kapag rest day mo, wag ka magcarb since hindi ka nagexercise para maburn siya. So yung calories mo kunin mo mostly sa protein with some fat, like whole eggs. Then kapag workout days, need mo yung high protein + high carb dahil nagexercise ka for energy. So sa day na yan mo babawasan yung fat intake mo. Ang rule of thumb ko is make sure to exceed 100 grams of protein a day para sure na abot mo atleast yung intake mo. Although balak ko na increase yan to around 150 grams.

    boss thanks. gano kyo kadalas mag cardio?

  • jazonejazone Posts: 441B-Class

    @luluboy said:

    barely ako nagcacardio. Dati akala ko talaga essential siya. Kaya nagalternate ako ng stronglifts at jogging. Kaso narealize ko nastrain lang ako lalo kaya nagsusuffer lifts ko. No need for any intense cardio. For me the best cardio is walking. I walk 10 mins going to the gym and 10 mins pabalik sa bahay. Yun lang. Minsan naglalakad ako office to bahay or office to mall. Tip ko sayo, remove the intense cardio with the exception of walking.

  • jazonejazone Posts: 441B-Class

    March 3

    Early Morning weigh-in after bathroom:
    71.1

    Exercise:
    RPT Chest day 6

    Bench Press 2x6-8
    1st set: 1x5 105lbs
    2nd set: 1x5 95lbs
    Same weight next week.

    Incline Dumbell Press 2x8-10
    1st set: 1x10 35 lbs
    2nd set: 1x11 30 lbs
    Increase weight or reps next week

    Barbell Curls 2x6-8
    1st set: 1x6 53 lbs
    2nd set: 1x7 48 lbs
    Same weight next week

    Single Arm Tricep Extensions 2x6-8
    1st set: 1x6 20 lbs
    2nd set: 1x7 15 lbs
    Same weight next week

    Fasting:
    Leangains Day 53

    Last meal yesterday: 8 pm

    First meal today: 11am

    Fasted Training

    Did not fast due to office party after.

    Notes:
    Hindi ako nakapagfast today kasi nayaya sa inuman. Grabe pumangit yung bench press ko nung araw na to nagdecrease pa ng reps from last time. Ito ang isa sa pinakaweakest ko lifts e kasi mahina yung mind to muscle interaction ko dito. Feel ko lagi everytime na nagbebench press ako hindi parepareho yung pagbuhat ko. Parang may iba sa position or sa paghawak ng bar etc. So pag tiningnan yung progress ng bench press ko hindi consistent tulad ng deadlift at squats. Today nga dahil medyo mali yung paghawak ko, sumakit ng todo yung wrists ko kaya hanggang 5 lang pareho. Feel ko tulad nung ginawa ko sa deadlift dati, need ko ng isang bench press practice day para mapractice yung form. Gawin ko siguro this coming tuesday.

  • jazonejazone Posts: 441B-Class

    March 4

    Early Morning weigh-in after bathroom:
    n/a

    Exercise:
    None

    Fasting:
    Leangains Day 54

    Did not last night due to office party after.

    First meal today: 10am

    No training

    Last meal today: 9pm

    Notes:
    No weigh in today dahil natapos yung inuman nung 4am lang. Dami ko pa nainom na beer. Sa next day na ako mag weigh in.

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