JAZONE 3.0

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  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    jazone wrote: »
    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.

    dapat sinundutan mo ng red horse:)
  • jazonejazone Posts: 441B-Class

    @TRoll_W_a_Heart said:
    jazone;148332" said:

    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.

    dapat sinundutan mo ng red horse:)

    haha ok na yung 4 light at 1 pale. May pasok kaya ako on the same day haha

  • jazonejazone Posts: 441B-Class
    edited March 6

    March 5

    Early Morning weigh-in after bathroom:
    71.5

    Exercise:
    None

    Fasting:
    Leangains Day 55

    Last meal yesterday: 9pm

    First meal today: 11 am

    No training

    Last meal today: 7:30 pm

    Notes:
    None

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

    March 6

    Early Morning weigh-in after bathroom:
    71.7

    Average weight for this week:
    kg 71.45
    lbs 157.52029

    Exercise:
    RPT Back day 7

    Deadlift 2x3-5
    1st set: 1x5 225lbs
    2nd set: 1x6 205lbs
    Increase weight next week

    Overhead Press 2x4-6
    1st set: 1x6 90 lbs
    2nd set: 1x7 80 lbs
    Increase weight next week

    T bar Row 2x6-8
    1st set: 1x8 120 lbs
    2nd set: 1x9 110 lbs
    Increase weight next week

    Close Grip Chin Pulldowns 2x6-8
    1st set: 1x6 105 lbs
    2nd set: 1x7 95 lbs
    Same weight next week

    Fasting:
    Leangains Day 56

    Last meal yesterday: 7:30pm

    First meal today: 11:20 am

    Fasted Training

    Last meal today: 7:30 pm

    Notes:
    Inuna ko yung overhead press this time. Ayun nakaadvance. Wala ako naging issues sa deadlift kahit pangalawa. Lagi ko na siguro uunahin yung overhead para hindi ako pagod pag ginawa ko siya. Yung T bar row ko naman mali pala. Ginawa ko siya parang Tbar pendlay row na kung saan nagstart ako ng heavy tapos pagangat ko binabagsak ko yung weight. Pag double check ko sa youtube ulit dapat pala parang ordinary barbell row na hindi mo binabagsak yung weight. So balak ko siya ulitin ng tama. Ang naging disadvantage nung nagstart ako ng heavy hindi ko pala natotodo yung elbows ko hindi umaabot sa likod so hindi masyado natatamaan yung back muscles.

    Post edited by jazone on
  • t4g4yt4g4y Posts: 1,667S-Class

    @jazone said:
    March 6

    Yung T bar row ko naman mali pala. Ginawa ko siya parang Tbar pendlay row na kung saan nagstart ako ng heavy tapos pagangat ko binabagsak ko yung weight. Pag double check ko sa youtube ulit dapat pala parang ordinary barbell row na hindi mo binabagsak yung weight.

    paps sa lahat naman yata ng pag bubuhat dapat controlled at hindi binabagsak dahil yan ang cause nang injury :)

  • jazonejazone Posts: 441B-Class

    @t4g4y said:

    Ah hindi naman literal pre na binabagsak haha. I mean diba ang pinagkaiba ng pendlay row sa ordinary barbell row. Ang barbell row lighter ang weight, pero hindi mo ibababa sa lupa yung weight. Yung pendlay row mas heavier weight kasi giving emphasis siya dun sa "pull" motion nung lift tapos ibababa mo sa ground yung weight. Akala ko ganun din dapat yung sa tbar pero hindi pala. So most likely adjust ko siya sa tama.

  • jazonejazone Posts: 441B-Class

    March 7

    Early Morning weigh-in after bathroom:
    71.8

    Exercise:
    None

    Fasting:
    Leangains Day 57

    Last meal yesterday: 7:30pm

    First meal today: 11:00 am

    No Training

    Last meal today: 8 pm

    Notes:
    None

  • jazonejazone Posts: 441B-Class

    March 8

    Early Morning weigh-in after bathroom:
    71.85

    Exercise:
    RPT Leg day 7

    Squats 2x3-5
    1st set: 1x5 190lbs
    2nd set: 1x6 175lbs
    Increase weight next week.

    Leg Press 2x6-8
    1st set: 1x8 240 lbs
    2nd set: 1x9 220 lbs
    Increase next week

    Lying Leg Curl 2x6-8
    1st set: 1x8 70 lbs
    2nd set: 1x9 65 lbs
    Increase next week

    Leg Extension 2x6-8
    1st set: 1x8 70 lbs
    2nd set: 1x9 65 lbs
    Increase next week

    Cable Crunch 2x10-12
    1st set: 1x12 155 lbs
    2nd set: 1x13 140 lbs
    Increase next week

    Calves (Toe press) 1x12-16
    1st set: 1x16 190 lbs
    Increase next week

    Fasting:
    Leangains Day 58

    Last meal yesterday: 8pm

    First meal today: 11:30 am

    Fasted Training

    Last meal today: 7:30 pm

    Notes:
    Good leg day nagadvance sa lahat. Mga napansin ko lang parang magaan padin masyado yung toe press at leg press ko. Two times ko na dinagdagan ng 10 lbs pero mukhang kaya pa ng mas marami. Next leg day 20 lbs na idadagdag ko sa both. Wala ako issues sa leg press kahit ginagawa ko siya after ng Squats e. Yung Cable crunch feel ko mahina din mind to muscle ko dito like sa bench press. Minsan may nararamdaman ako sa core ko tapos minsan wala. Pero parang tama naman ginagawa ko. Need ko siguro ipractice din to tulad ng bench press for 1 day.

  • jazonejazone Posts: 441B-Class

    March 9

    Early Morning weigh-in after bathroom:
    71.1

    Exercise:
    None

    Fasting:
    Leangains Day 59

    Last meal yesterday: 7:30 pm

    First meal today: 11:00 am

    No Training

    Last meal today: 7 pm

    Notes:
    None

  • jazonejazone Posts: 441B-Class
    edited March 11

    March 10

    Early Morning weigh-in after bathroom:
    70.75

    Exercise:
    RPT Chest day 7

    Bench Press 2x4-6
    1st set: 1x5 105lbs
    2nd set: 1x6 95lbs
    Same weight next week.

    Incline Dumbell Press 2x12-14
    1st set: 1x11 35 lbs
    2nd set: 1x12 30 lbs
    Same weight and reps next week

    Barbell Curls 2x6-8
    1st set: 1x8 53 lbs
    2nd set: 1x9 48 lbs
    Increase weight next week

    Single Arm Tricep Extensions 2x6-8
    1st set: 1x5 20 lbs
    2nd set: 1x6 15 lbs
    Same weight next week

    Fasting:
    Leangains Day 60

    Last meal yesterday: 7 pm

    First meal today: 12nn

    Fasted Training

    Last meal today: 8 pm

    Notes:
    Kailangan talaga ng drastic change sa bench press ko. Binawasan ko na yung reps to 4-6. Andun na ako sa 6th rep tapos bigla sumakit ulit wrist ko and then naibagsak ko yung barbell. Buti naisandal ko ung isang side. Nagcheck na ako sa youtubes for form improvement at ginawa ko naman kahapon pero talagang hindi ko matapos yung final rep. Ang good news lang is nalagpasan ko na yung barbell curls. Pero nakakafrustrate din kapag bench press kasi bench press na ngayon ang weakest lift ko. Ang problem kasi napanuod ko na yung mga correct form. Pero pag andun ka na at binuhat mo na yung barbell, sa bigat dami mo malilimutan tapos ang hirap adjust kasi buhat mo na. Nakakafrustrate kasi yung 100 lbs nagawa ko 8 reps e kahit inabot ako 3 tries. Eto 3 tries na hindi ko malagpasan yung 6. Hindi ko malaman kung form issue, strength issue or psychological issue.

    Post edited by jazone on
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    i use wrist straps pag nag bebench....lalo na sa olympic bar, medyo mahirap i balance
  • jazonejazone Posts: 441B-Class

    @TRoll_W_a_Heart said:
    i use wrist straps pag nag bebench....lalo na sa olympic bar, medyo mahirap i balance

    Humingi ako advice sa mayari ng Gym. Same thing sinabi niya use wrist straps kasi mahaba din ung bar na gamit ko. Possible balance issue. Pero higit sa lahat sinabi niya masyado daw malapit yung elbows ko sa katawan. Around near 45 degree angle. Pinangat niya sakin sa almost shoulder level. Tiningnan ko yung mga guides at ang mga suggestion nga is around 75 degrees. Ang nangyayari tuloy yung kamao ko kesa nakatutok pataas natutulak pababa at nagbebend wrist. Nag practice ako kanina ng bench press. May mga try ako na different holds pero ang awkward. Eventually nainis ako basta hinawakan ko nalang ng sobrang grip yung barbell at mas nag ok pa buhat ko. Inangat ko na elbows ko sa slight below shoulder level.

  • jazonejazone Posts: 441B-Class
    edited March 11

    March 11

    Early Morning weigh-in after bathroom:
    71

    Exercise:
    Practiced the Tbar row correctly
    Practiced cable crunches
    practiced Bench press

    Fasting:
    Leangains Day 61

    Last meal yesterday: 8 pm

    First meal today: 11:15 am

    Fasted Training

    Last meal today: 7:00pm

    Notes:
    Cable crunch - ok pala form ko dito. Nagvideo ako at kitang kita na yung tiyan lang yung nagalaw at hindi hips, Maglagay ako video para makita niyo. Pero yung form similar sa mga nakikita ko sa youtube. Most likely, kaya hindi ko nararamdaman masyado yung pressure sa abs ko is dahil magaan yung binubuhat ko. 160 lbs na yung cable crunch ko kanina pero wala masyado. Try ko gawin 170 sa wednesday

    Tbar row - sinubukan ko na siya ng hindi binababa yung weights at ok naman. Based sa practice ko, magstart ako 65 at 60 lbs sa monday

    Bench press - ang mga mali ko so far na narealize is masyado mababa elbows ko. Nung tinaasan ko mas nag ok yung lift. Yung hands ko masyado nagshashake kasi masyado ko pinapacomplicate yung grip ko. Nung sinubukan ko basta na igrip na parang ginto yung bar, ayun wala masyado shaking yung wrist kaya hindi sumakit.

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

    March 12

    Early Morning weigh-in after bathroom:
    71.15

    Exercise:
    None

    Fasting:
    Leangains Day 62

    Last meal yesterday: 7 pm

    First meal today: 11:20 am

    No Training

    Last meal today: 7:00pm

    Notes:
    None

  • jazonejazone Posts: 441B-Class

    March 13

    Early Morning weigh-in after bathroom:
    71.5

    Exercise:
    RPT Back day 8

    Deadlift 2x3-5
    1st set: 1x5 230lbs
    2nd set: 1x6 210lbs
    Increase weight next week

    Overhead Press 2x4-6
    1st set: 1x2 95 lbs
    2nd set: 1x5 85 lbs
    Same weight next week

    T bar Row 2x6-8 (hindi ko na nilalapag yung weights)
    1st set: 1x8 60 lbs
    2nd set: 1x9 55 lbs
    Increase weight next week

    Close Grip Chin Pulldowns 2x6-8
    1st set: 1x8 105 lbs
    2nd set: 1x9 95 lbs
    Increase weight next week

    Fasting:
    Leangains Day 63

    Last meal yesterday: 7 pm

    First meal today: 11:15 am

    Fasted Training

    Last meal today: 7:15pm

    Notes:
    Good day for me. Sumablay lang sa overhead press first time ko kasi gamitin na 35 lbs plate per side. Parang iba talaga yung maglagay ka ng isang 20lbs at isang 15lbs kesa sa isang 35 lbs. The rest ng lifts ko pumasa. Yung T bar mejo magaan pa so next week baka 10 idagdag ko. Umorder ako ng gym chalk sa lazada parusa na talaga sa kamay. Hopefully dumating bago yung next deadlift ko. May nakita din pala ako tricep bar sa gym namin sa friday papalitan ko na yung tricep extension ko at gagamit na ako ng bar. Pwede din siguro kung kesa tricep bar gamitin ko ez curl bar.

  • jazonejazone Posts: 441B-Class

    March 14

    Early Morning weigh-in after bathroom:
    71

    Exercise:
    None

    Fasting:
    Leangains Day 64

    Last meal yesterday: 7:15 pm

    First meal today: 12:30 pm

    No Training

    Last meal today: 7:15 pm

    Notes:
    None

  • jazonejazone Posts: 441B-Class

    March 15

    Early Morning weigh-in after bathroom:
    70.55

    Exercise:
    RPT Leg day 8

    Squats 2x3-5
    1st set: 1x5 195lbs
    2nd set: 1x6 175lbs
    Increase weight next week.

    Leg Press 2x6-8
    1st set: 1x8 250 lbs
    2nd set: 1x9 225 lbs
    Increase next week

    Lying Leg Curl 2x6-8
    1st set: 1x8 75 lbs
    2nd set: 1x9 70 lbs
    Increase next week

    Leg Extension 2x6-8
    1st set: 1x8 75 lbs
    2nd set: 1x9 70 lbs
    Increase next week

    Cable Crunch 2x10-12
    1st set: 1x12 170 lbs
    2nd set: 1x13 155 lbs
    Increase next week

    Calves (Toe press) 1x12-16
    1st set: 1x16 200 lbs
    Increase next week

    Fasting:
    Leangains Day 65

    Last meal yesterday: 7:15 pm

    First meal today: 11:15 pm

    Fasted Training

    Last meal today: 8 pm

    Notes:
    Good training today. Lahat ng lifts pasado. To be honest sobrang kinabahan ako sa squats kasi sobrang distracted ng utak ko today. Heartbroken kasi. Napasigaw pa ako nung final rep nagulat nga yung bantay akala nabagsakan na ako ng weight. Ginamit ko yung inis ko para mabuhat yung final rep. Cable crunch gumanda naman naramdaman ko talaga yung abs ko sumakit nga e akala ko parang appendicitis na. May ipopost pala ako maya na gusto ko irecommend sa mga kasamahan natin dito. Post ko paguwi galing office. Balak ko na din post yung mga protein recipes ko dito para lang pag may gusto magtry.

  • t4g4yt4g4y Posts: 1,667S-Class
    pag sawi daw paps talagang malakas mag buhat at gaganda talaga ang katawan hahaha sabi nila yan ha hehehe
  • jazonejazone Posts: 441B-Class

    @t4g4y said:
    pag sawi daw paps talagang malakas mag buhat at gaganda talaga ang katawan hahaha sabi nila yan ha hehehe

    Kung totoo yan pre dapat Arnold na ako hahaha.

  • jazonejazone Posts: 441B-Class

    Nag test buy ako first time sa Lazada. Mejo nacarried away ako pero lahat to para sa bodybuilding haha.

    1. Cyclone cup - ito natripan ko lang bilhin kasi two years old na din yung smart shake ko. Gusto ko lang itry ito

    2. Gym Chalk block - gusto ko try kung makakatulong sa lifts.

    3. Myotape - for easier measurements. Ang hirap gumamit ng medida magisa. Ito nahigpit automatically.

    4. Bodyfat caliper - ang current way na ginagamit ko pang measure ng BF is via a formula sa rippedbody:

    https://rippedbody.com/how-calculate-body-fat-percentage/

    Gusto ko try mag caliper din. Mura lang naman.

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