JAZONE 3.0

jazonejazone Posts: 441B-Class

Hi to all members of pinoybodybuilding.com. My name is Jason.

Back on January 2015 I posted my first weight loss journey here sa group on my journal na JAZONE http://pinoybodybuilding.com/discussion/4013/jazone-2-0/p1 . I lost more than 50 lbs during my initial journey from 206 lbs down to 152.9 lbs. Nag join ako sa site that that time kasi marami nagsabi sakin na ang pangit daw tingnan ng pagkapayat ko. Dahil siguro puro jogging and konting bodyweight exercises lang. So nagjoin ako para matuto ng weightlifting. Ang naging program ko that time is stronglifts which is ok at nakita ko din na maraming nagamit na members dito. Nafollow ko siya for mga 9 weeks pero eventually tinamad ako at napatigil sa pagbubuhat or any type of exercise. Nagkaroon ng mga minor comebacks sa lifting like 3 weeks or lagpas 1 month pero walang nagstick. Fast forward to August 31 2016, I was 174.5 lbs. Eventually natakot na ako dahil pagpinabayaan ko pa ito baka mapabalik pa ako sa 200 lbs range. So I made a commitment to start again and hopefully stick this time around. Nagdecide ako na gumawa ng bagong journal kasi hindi ko na ma-edit yung original journal ko. Here are my initial pictures to start the journey:

For accuracy of my new journey, I will be logging all my progress pictures, daily weigh-ins, and exercise logs. Here is the link to my food diary in myfitnesspal: http://www.myfitnesspal.com/food/diary/jrpenafiel . Ipopost ko ng paputol putol bawat day hanggang sa makahabol sa latest.

In regards to how I track my progress this time, I will be weighing my self everyday in the morning after going to the bathroom. I will be taking measurements using a tape measure and computing the average of my weigh-ins after every week. I will be taking progress pictures once a month. I got this new way of tracking my progress from rippedbody.com which also includes a way of tracking bodyfat percentage.

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Comments

  • jazonejazone Posts: 441B-Class
    edited January 26

    Diary from August 31 to September 28

    August 31:

    Current weight:
    KG - 79.15
    LBS - 174.5

    Exercise:

    c25k week 1 day 1
    2.3 miles
    5min warmup
    60s x 8 run
    90s x 8 walk
    11mns 25 secs cd

    Notes:
    Started with C25K again since this is jogging program I used to lose weight last time. Also, naghahanap pa ako ng gym na malapit. One of the main reason na nagsimula ako tamarin sa pag gym dati is nilalakad ko lang siya para makatipid at para exercise din. 30 minutes ang lakad ko dun sa una kong gym. Nung dating comeback ko 1hr and 30 mins ang walk ko papunta sa Golds Gym sa Alabang Town Center (promo kasi 3k for 3 months.)

    Here is a link sa mga interested on C25K:
    http://www.coolrunning.com/engine/2/2_3/181.shtml

    As for calorie tracking naman im using the standard 1200 calorie template by myfitnesspal at this time but adjusted for more protein macros.

    September 1:

    Early Morning weigh-in after bathroom:
    78.66 kg

    Exercise:
    Minor walking

    Notes:
    None

    September 2:

    Early Morning weigh-in after bathroom:
    79 kg

    Exercise:
    c25k week 1 day 2
    2.3 miles
    5min warmup
    60s x 8 run
    90s x 8 walk
    8mns 25 secs cd

    Notes:
    None

    September 3:

    Early Morning weigh-in after bathroom:
    79.15 kg

    Exercise:
    None

    Notes:
    None

    September 4:

    Early Morning weigh-in after bathroom:
    79.3 kg

    Exercise:
    c25k week 1 day 3
    2.3 miles
    5min warmup
    60s x 8 run
    90s x 8 walk
    9mns cd

    Notes:
    None

    September 5:

    Early Morning weigh-in after bathroom:
    78.5 kg

    Exercise:
    None

    Notes:
    None

    September 6:

    Early Morning weigh-in after bathroom:
    78.3 kg

    Exercise:
    c25k week 2 day 1
    2.3 miles
    5min warmup
    90s x 6 run
    2mns x 6 walk
    9mns cd

    Notes:
    None

    September 7:

    Early Morning weigh-in after bathroom:
    78.05 kg

    Exercise:
    None

    Notes:
    Average weight this past week and taking measurements using a tape measure:

    chest - 98.5 cm
    right arm - 31.5 cm
    left arm - 31.5 cm
    2" above navel - 95.5 cm
    navel - 100 cm
    2" below navel - 98 cm
    hips(widest point) - 103.5 cm
    right thigh - 61 cm
    left thigh - 60 cm

    neck - 38 cm
    approximate bf% - 28.7

    Average weight this week:
    KG - 78.70857143
    LBS - 173.52269710798

    September 8:

    Early Morning weigh-in after bathroom:
    78.4 kg

    Exercise:
    c25k week 2 day 2
    2.3 miles
    5min warmup
    90s x 6 run
    2mns x 6 walk
    8mns cd

    Notes:
    None

    September 9:

    Early Morning weigh-in after bathroom:
    78.35kg

    Exercise:
    Minor walking

    Notes:
    None

    September 10:

    Early Morning weigh-in after bathroom:
    78.2 kg

    Exercise:
    c25k week 2 day 3
    2.3 miles
    5min warmup
    90s x 6 run
    2mns x 6 walk
    9.5mns cd

    Notes:
    None

    September 11:

    Early Morning weigh-in after bathroom:
    77.6 kg

    Exercise:
    Minor walking

    Notes:
    None

    September 12:

    Early Morning weigh-in after bathroom:
    78.7 kg

    Exercise:
    c25k week 3 day 1
    2.3 miles
    5min warmup
    90s x2 run
    90s x2 walk
    3mns x 2 run
    3mns x 2 walk
    13.5mns cd

    Notes:
    None

    September 13:

    Early Morning weigh-in after bathroom:
    78.4 kg

    Exercise:
    None

    Notes:
    None

    September 14:

    Early Morning weigh-in after bathroom:
    78.3 kg

    Exercise:
    c25k week 3 day 2
    2.3 miles
    5min warmup
    90s x2 run
    90s x2 walk
    3mns x 2 run
    3mns x 2 walk
    8mns cd

    Notes:
    Average weight this week
    kg 78.278571428600002946
    lbs 172.5747093774968

    September 15:

    Early Morning weigh-in after bathroom:
    78.2 kg

    Exercise:
    None

    Notes:
    None

    September 16:

    Early Morning weigh-in after bathroom:
    78.4 kg

    Exercise:
    Minor walking

    Notes:
    None

    September 17:

    Early Morning weigh-in after bathroom:
    78.2 kg

    Exercise:
    c25k week 3 day 3
    2.3 miles
    5min warmup
    90s x2 run
    90s x2 walk
    3mns x 2 run
    3mns x 2 walk
    17mns cd

    Notes:
    None

    September 18:

    Early Morning weigh-in after bathroom:
    78.05 kg

    Exercise:
    Minor walking

    Notes:

    September 19:

    Early Morning weigh-in after bathroom:
    78 kg

    Exercise:
    Minor walking

    Notes:
    None

    September 20:

    Early Morning weigh-in after bathroom:
    79.1 kg

    Exercise:
    None

    Notes:
    None

    September 21:

    Early Morning weigh-in after bathroom:
    78.35 kg

    Exercise:
    c25k week 4 day 1
    2.3 miles
    warm up 5 mins
    3 mins jog
    90s walk
    5 mins jog
    2.5 mns walk
    3 mins jog
    90s walk
    5 mins jog
    8.5 mns cd

    Notes:
    Average weight this week
    kg 78.3285714286
    lbs 172.6849405085892

    September 22:

    Early Morning weigh-in after bathroom:
    77.85 kg

    Exercise:
    None

    Notes:
    Found a gym na super lapit samin. 10 minutes away pag lakad lang. MYM Gym. Balak mo mag sign up kasi mukang ok naman yung facilities

    September 23:

    Early Morning weigh-in after bathroom:
    77.8 kg

    Exercise:
    c25k week 4 day 2
    2.3 miles
    warm up 5 mins
    3 mins jog
    90s walk
    5 mins jog
    2.5 mns walk
    3 mins jog
    90s walk
    5 mins jog
    9 mns cd

    Notes:
    None

    September 24:

    Early Morning weigh-in after bathroom:
    77.65 kg

    Exercise:
    None

    Notes:
    None

    September 25:

    Early Morning weigh-in after bathroom:
    78.4 kg

    Exercise:
    c25k week 4 day 3
    2.3 miles
    warm up 5 mins
    3 mins jog
    90s walk
    5 mins jog
    2.5 mns walk
    3 mins jog
    90s walk
    5 mins jog
    8 mns cd

    Notes:
    None

    September 26:

    Early Morning weigh-in after bathroom:
    77.7 kg

    Exercise:
    Stronglifts

    Workout A Day 1

    Squat 5x5 45 lbs done
    Bench press 45 lbs done
    Barbell row 5x5 65 lbs done
    Dips 1x1 fail

    Notes:
    Nagstart na ako sa MYM Gym. Ang gagawin ko muna ulit na program is yung Stronglifts. Gusto ko siya matapos bilang accomplishment.

    September 27:

    Early Morning weigh-in after bathroom:
    78.2 kg

    Exercise:
    c25k week 5 day 1
    2.3 miles
    warm up 5 mins
    5 mins jog
    3mins walk
    5 mins jog
    3 mns walk
    5 mins jog
    1 min cd

    Notes:
    Ihahalinhinan ko yung C25K at Stronglifts habang magaan pa yung mga buhat ko.

    September 28:

    Early Morning weigh-in after bathroom:
    78.2 kg

    Exercise:
    Stronglifts

    Workout B Day 1

    Squat 5x5 50 lbs done
    Overhead press 5x5 45 lbs done
    Deadlift 1x5 95 lbs done
    Chin ups 1x1 fail

    Notes:
    Average weight this past week and taking measurements using a tape measure:

    kg 77.9714285714
    lbs 171.8975752863744

    chest - 98 cm
    right arm - 27.5 cm
    left arm - 29 cm
    2" above navel - 94 cm
    navel - 99 cm
    2" below navel - 97 cm
    hips(widest point) - 103 cm
    right thigh - 62 cm
    left thigh - 61 cm

    neck - 38
    approximate bf% - 28.5

    Progress pictures:

    Post edited by jazone on
  • jazonejazone Posts: 441B-Class
    edited January 26

    Diary from September 29 to Oct 20

    September 29:

    Early Morning weigh-in after bathroom:
    77.8 kg

    Exercise:
    c25k week 5 day 2
    2.3 miles
    warm up 5 mins
    5 mins jog
    3mins walk
    5 mins jog
    3 mns walk
    5 mins jog
    10 min cd

    Notes:
    Nagkamali sa jog pattern

    September 30:

    Early Morning weigh-in after bathroom:
    77.6 kg

    Exercise:
    Stronglifts

    Workout A Day 2

    Squat 5x5 55 lbs done
    Bench press 50 lbs done
    Barbell row 5x5 70 lbs done
    Dips 1x1 fail

    Notes:
    None

    October 1:

    Early Morning weigh-in after bathroom:
    77.2 kg

    Exercise:
    c25k week 5 day 1
    2.3 miles
    warm up 5 mins
    5 mins jog
    3mins walk
    5 mins jog
    3 mns walk
    5 mins jog
    10 min cd

    Notes:
    Inulit ko yung week 5 para maitama yung pattern ng jog

    October 2:

    Early Morning weigh-in after bathroom:
    77.6 kg

    Exercise:
    c25k week 5 day 2 correction
    2.3 miles
    8 mins jog
    5 mns walk
    8 mins jog
    8 min cd

    Notes:
    None

    October 3:

    Early Morning weigh-in after bathroom:
    77.4 kg

    Exercise:
    Stronglifts

    Workout B Day 2

    Squat 5x5 60 lbs done
    Overhead press 5x5 4550 lbs done
    Deadlift 1x5 105 lbs done
    Chin ups 1x1 fail

    Notes:
    None

    October 4:

    Early Morning weigh-in after bathroom:
    77.3 kg

    Exercise:
    c25k week 5 day 3 correction
    2.3 miles
    5 mins warmup
    20mins jog
    cd 10 mins

    Notes:
    None

    October 5:

    Early Morning weigh-in after bathroom:
    77.65 kg

    Exercise:
    Stronglifts

    Workout A Day 3

    Squat 5x5 65 lbs done
    Bench press 55 lbs done
    Barbell row 5x5 75 lbs done
    Dips 1x1 fail

    Notes:
    Average weight this week
    kg 77.50714286
    lbs 170.87400050402

    October 6:

    Early Morning weigh-in after bathroom:
    77.8 kg

    Exercise:
    c25k week 6 day 1
    2.3 miles
    5 mins warm
    5 mins jog
    3 mns walk
    8 mins jog
    3 mins walk
    5 mins jog
    8 min cd

    Notes:
    None

    October 7:

    Early Morning weigh-in after bathroom:
    77.55 kg

    Exercise:
    Stronglifts

    Workout B Day 3

    Squat 5x5 70 lbs done
    Overhead press 5x5 55 lbs done
    Deadlift 1x5 115 lbs done
    Eccenftric chinups x2 done neutrap grip

    Notes:
    Naisip ko na baka kahit anung pilit ko para makaisang chinup/pullups is baka hindi pa din magawa. Napanuod ko yung video ng Buff dudes para sa pull up training. Kasama sa suggestions nila ang eccentric pullup/chinup

    October 8:

    Early Morning weigh-in after bathroom:
    77.1 kg

    Exercise:
    c25k week 6 day 2
    2.3 miles
    5 mins warm
    10 mins jog
    3 mns walk
    10 mins jog
    4 min cd

    Notes:
    None

    October 9:

    Early Morning weigh-in after bathroom:
    77.1 kg

    Exercise:
    None

    Notes:
    None

    October 10:

    Early Morning weigh-in after bathroom:
    77.15 kg

    Exercise:
    Stronglifts

    Workout A Day 4

    Squat 5x5 75 lbs done
    Bench press 5x5 60 lbs done
    Barbell row 5x5 80 lbs done
    lat pulldowns palms facing front 5x5 50 lbs done

    Notes:
    Same sa eccentric pullups last time, dinagdag ko ang lat pulldowns para matrain ko sarili ko sa pull-ups. As suggested sa rippedbody.com, tanggalin ko na muna ang dips sa workout.

    October 11:

    Early Morning weigh-in after bathroom:
    76.85 kg

    Exercise:
    c25k week 6 day3
    2.3 miles
    22 mins jog
    8 min cd

    Notes:
    None

    October 12:

    Early Morning weigh-in after bathroom:
    76.7 kg

    Exercise:
    Stronglifts

    Workout B Day 4

    Squat 5x5 80 lbs done
    Overhead press 5x5 60 lbs done
    Deadlift 3x5 125 lbs done
    lat pulldowns 5x5 60 lbs done

    Notes:
    Average weight this week
    kg 77.1785714286
    lbs 170.1496244934631

    October 13:

    Early Morning weigh-in after bathroom:
    76.95 kg

    Exercise:
    c25k week 7 day 1
    2.3 miles
    5 mins warmup
    25 mins jog
    4.5 min cd

    Notes:
    None

    October 14:

    Early Morning weigh-in after bathroom:
    77.1 kg

    Exercise:
    Stronglifts

    Workout A Day 5

    Squat 5x5 85 lbs done
    Bench press 5x5 65 lbs done
    Barbell row 5x5 85 lbs done
    lat pulldowns palms facing front 5x5 60 lbs done

    Notes:
    None

    October 15:

    Early Morning weigh-in after bathroom:
    76.85 kg

    Exercise:
    c25k week 7 day 2
    2.3 miles
    5 mins warmup
    25 mins jog
    2 min cd

    Notes:
    None

    October 16:

    Early Morning weigh-in after bathroom:
    76.65

    Exercise:
    None

    Notes:
    None

    October 17:

    Early Morning weigh-in after bathroom:
    76.8 kg

    Exercise:
    Stronglifts

    Workout B Day 5

    Squat 5x5 90 lbs done
    Overhead press 5x5 65 lbs done
    Deadlift 3x5 135 lbs done
    lat pulldowns 5x5 45 lbs done

    Notes:
    None

    October 18:

    Early Morning weigh-in after bathroom:
    76.85 kg

    Exercise:
    c25k week 7 day 3
    2.3 miles
    5 mins warmup
    25 mins jog
    2 min cd

    Notes:
    None

    October 19:

    Early Morning weigh-in after bathroom:
    76.15 kg

    Exercise:
    Stronglifts

    Workout A Day 6

    Squat 5x5 95 lbs done
    Bench press 5x5 70 lbs done
    Barbell row 5x5 90 lbs done
    lat pulldowns palms facing front 5x5 50 lbs done

    Notes:
    Average weight this week
    kg 76.764285714300001473
    lbs 169.2362808358086

    October 20:

    Early Morning weigh-in after bathroom:
    76.2 kg

    Exercise:
    c25k week 8 day 1
    3.36 miles
    1.32 miles walk
    2.04 miles jog
    5 mins warmup
    28 mins jog
    23 min cd

    Notes:
    None

    Post edited by jazone on
  • jazonejazone Posts: 441B-Class
    edited January 26

    Diary from Oct 21 to Nov 2

    October 21:

    Early Morning weigh-in after bathroom:
    76.15 kg

    Exercise:
    Stronglifts

    Workout B Day 6

    Squat 5x5 100 lbs done
    Overhead press 5x5 70 lbs done
    Deadlift 3x5 145 lbs done
    lat pulldowns 5x5 55 lbs done

    Notes:
    None

    October 22:

    Early Morning weigh-in after bathroom:
    n/a

    Exercise:
    None

    Notes:
    None

    October 23:

    Early Morning weigh-in after bathroom:
    76.6 kg

    Exercise:
    c25k week 8 day 2
    3.36 miles
    1.32 miles walk
    2.04 miles jog
    5 mins warmup
    28 mins jog
    23 min cd

    Notes:
    None

    October 24:

    Early Morning weigh-in after bathroom:
    76.75 kg

    Exercise:
    Stronglifts

    Workout A Day 7

    Squat 5x5 105 lbs done
    Bench press 5x5 75 lbs done
    Barbell row 5x5 95 lbs done
    lat pulldowns palms facing front 5x5 60 lbs done

    Notes:
    None

    October 25:

    Early Morning weigh-in after bathroom:
    76.6 kg

    Exercise:
    c25k week 8 day 3
    3.36 miles
    1.32 miles walk
    2.04 miles jog
    5 mins warmup
    28 mins jog
    23 min cd

    Notes:
    None

    October 26:

    Early Morning weigh-in after bathroom:
    76 kg

    Exercise:
    Stronglifts

    Workout B Day 7

    Squat 2x5 3x4 110 lbs fail
    Overhead press 2x5 1x4 75 lbs fail
    Deadlift 2x4 155 lbs fail
    lat pulldowns 1x5 1x4 65 lbs fail

    Notes:
    Average weight this week
    kg 76.383333333299987089
    lbs 168.3964245988088

    October 27:

    Early Morning weigh-in after bathroom:
    76.2 kg

    Exercise:
    c25k week 9 day 1
    3.8 miles
    1.5698 miles walk
    2.2283 miles jog
    5 mins warmup
    30 mins jog
    30 min cd

    Notes:
    None

    October 28:

    Early Morning weigh-in after bathroom:
    76.15 kg

    Exercise:
    Stronglifts

    Workout A Day 8

    Squat 5x5 110 lbs done
    Bench press 5x5 80 lbs done
    Barbell row 100 lbs 3x5 1x4 fail
    lat pulldowns palms facing front 5x5 65 lbs done

    Notes:
    None

    October 29:

    Early Morning weigh-in after bathroom:
    76.15 kg

    Exercise:
    c25k week 9 day 2
    3.8 miles
    1.5698 miles walk
    2.2283 miles jog
    5 mins warmup
    30 mins jog
    30 min cd

    Notes:
    None

    October 30:

    Early Morning weigh-in after bathroom:
    76.5 kg

    Exercise:
    None

    Notes:
    None

    October 31:

    Early Morning weigh-in after bathroom:
    76.55 kg

    Exercise:
    None

    Notes:
    None

    November 1:

    Early Morning weigh-in after bathroom:
    76.65 kg

    Exercise:
    c25k week 9 day 3 5 km done!
    3.8 miles
    0.67 miles walk
    3.1164 miles jog
    5 mins warmup
    43 mins jog
    15 min cd

    Notes:
    None

    November 2:

    Early Morning weigh-in after bathroom:
    76.6 kg

    Exercise:
    Stronglifts

    Workout B Day 8

    Squat 5x5 115 lbs done
    Overhead press 3x5 1x4 75 lbs fail
    Deadlift 2x5 155 lbs done
    lat pulldowns 5x5 70 lbs done

    Notes:
    Average weight this past week and taking measurements using a tape measure:
    kg 76.4
    lbs 168.4332

    chest - 99
    right arm - 29
    left arm - 28
    2" above navel - 94
    navel - 98.5
    2" below navel - 96.5
    hips(widest point) - 102.5
    right thigh - 62
    left thigh - 61

    neck - 38
    approximate bf% - 28.2

    Progress pictures:

    Post edited by jazone on
  • jazonejazone Posts: 441B-Class
    edited January 26

    Diary from Nov 3 to Nov 15

    November 3:

    Early Morning weigh-in after bathroom:
    Trip to Japan. No average weight was taken during the trip.

    Exercise:
    None

    Notes:
    Since wala gym sa hotel namin, nagset ako ng mga bodyweight exercises na gagawin while nasa Japan.

    November 4:

    Early Morning weigh-in after bathroom:
    Trip to Japan. No average weight was taken during the trip.

    Exercise:
    Before breakfast:
    mountain climbers 16x1
    knee squats 16x1
    mountain bridges 16x1
    Jumping jacks 16x1
    Athlean knee slide 16x1
    squats 16x1
    v-ups 10x1
    crunches 16x1
    Lunges 8x1 each leg

    Before bed:
    mountain climbers 16x1
    knee squats 16x1
    mountain bridges 16x1
    Jumping jacks 16x1
    Athlean knee slide 16x1
    Jumping squats 16x1
    v-ups 10x1
    crunches 16x1
    Lunges 8x1 each leg

    Notes:
    None

    November 5:

    Early Morning weigh-in after bathroom:
    Trip to Japan. No average weight was taken during the trip.

    Exercise:
    Before breakfast:
    mountain climbers 16x1
    knee squats 16x1
    mountain bridges 16x1
    Jumping jacks 16x1
    Athlean knee slide 16x1
    squats 16x1
    Jumping squats 16x1
    crunches 16x1
    Lunges 8x1 each leg

    Noon afterlunch:

    mountain climbers 16x1
    knee squats 16x1
    mountain bridges 16x1
    Jumping jacks 16x1
    Athlean knee slide 16x1
    Jumping squats 16x1
    Lunges 8x1 each leg

    Before bed:
    mountain climbers 16x1
    knee squats 16x1
    mountain bridges 16x1
    Jumping jacks 16x1
    Athlean knee slide 16x1
    Jumping squats 16x1
    v-ups 10x1
    Lunges 8x1 each leg

    Notes:
    None

    November 6:

    Early Morning weigh-in after bathroom:
    Trip to Japan. No average weight was taken during the trip.

    Exercise:
    Before breakfast:
    mountain climbers 16x1
    knee squats 16x1
    mountain bridges 16x1
    Jumping jacks 16x1
    Athlean knee slide 16x1
    squats 16x1
    Jumping squats 16x1
    v-ups 10x1
    Lunges 8x1 each leg

    Before bed:
    mountain climbers 16x1
    knee squats 16x1
    mountain bridges 16x1
    Jumping jacks 16x1
    Athlean knee slide 16x1
    v-ups 10x1
    Lunges 8x1 each leg

    Notes:
    None

    November 7:

    Early Morning weigh-in after bathroom:
    Trip to Japan. No average weight was taken during the trip.

    Exercise:
    Before breakfast:
    mountain climbers 16x1
    knee squats 16x1
    mountain bridges 16x1
    Jumping jacks 16x1
    Athlean knee slide 16x1
    squats 16x1
    Lunges 8x1 each leg

    Before bed:
    mountain climbers 16x1
    knee squats 16x1
    mountain bridges 16x1
    Jumping jacks 16x1
    Athlean knee slide 16x1
    Lunges 8x1 each leg

    Notes:
    None

    November 8:

    Early Morning weigh-in after bathroom:
    Trip to Japan. No average weight was taken during the trip.

    Exercise:
    Before breakfast:
    mountain climbers 16x1
    knee squats 16x1
    mountain bridges 16x1
    Jumping jacks 16x1
    Athlean knee slide 16x1
    squats 16x1
    Lunges 8x1 each leg

    Notes:
    None

    November 9:

    Early Morning weigh-in after bathroom:
    74.7 kg

    Exercise:
    None

    Notes:
    None

    November 10:

    Early Morning weigh-in after bathroom:
    74.7 kg

    Exercise:
    B210k week 1 day 1
    3.8 miles
    0.67 miles walk
    3.1164 miles jog
    5 mins warmup
    10 mins jog x4
    1 min walk x4
    8 mins CD

    Notes:
    Dahil tapos na ako sa C25K, start naman ako sa B210K.

    November 11:

    Early Morning weigh-in after bathroom:
    74.05 kg

    Exercise:
    Stronglifts

    Workout A Day 9 (10 lbs pulled back due to Japan trip)

    Squat 5x5 105 lbs done
    Bench press 5x5 70 lbs done
    Barbell row 90 lbs 5x5 lbs done
    lat pulldowns palms facing front 5x5 60 lbs done

    Notes:
    Nagdeload ako dahil lagpas 1 week ako na walang buhat.

    November 12:

    Early Morning weigh-in after bathroom:
    74.2 kg

    Exercise:
    None

    Notes:
    None

    November 13:

    Early Morning weigh-in after bathroom:
    75.2 kg

    Exercise:
    b210k week 1 day 2
    3.8 miles
    0.67 miles walk
    3.1164 miles jog
    5 mins warmup
    10 mins jog x4
    1 min walk x4
    6 mins CD

    Notes:
    None

    November 14:

    Early Morning weigh-in after bathroom:
    75.25 kg

    Exercise:
    Stronglifts

    Workout B Day 9 (10 lbs pulled back due to Japan trip, 20 for deadlift.)

    Squat 5x5 110 lbs done
    Overhead press 5x5 65 lbs done
    Deadlift 135 lbs 3x5 done
    lat pulldowns palms facing front 5x5 65 lbs done

    Notes:
    Average weight this week
    kg 74.6833333333
    lbs 164.6485661416659

    November 15:

    Early Morning weigh-in after bathroom:
    74.5 kg

    Exercise:
    None

    Notes:
    None

    Post edited by jazone on
  • jazonejazone Posts: 441B-Class
    edited January 26

    Diary from Nov 16 to Nov 28

    November 16:

    Early Morning weigh-in after bathroom:
    75.25 kg

    Exercise:
    b210k week 1 day3
    3.8 miles
    0.67 miles walk
    3.1164 miles jog
    5 mins warmup
    10 mins jog x4
    1 min walk x4
    13 mins CD

    Notes:
    None

    November 17:

    Early Morning weigh-in after bathroom:
    74.75 kg

    Exercise:
    Stronglifts

    Workout A Day 10

    Squat 5x5 115 lbs done
    Bench press 5x5 75 lbs done
    Barbell row 95 lbs 5x5 lbs done
    lat pulldowns palms facing front 5x5 70 lbs done

    Notes:
    None

    November 18:

    Early Morning weigh-in after bathroom:
    74.6 kg

    Exercise:
    Stronglifts

    Workout B Day 10

    Squat 5x5 120 lbs done
    Overhead press 5x5 70 lbs done
    Deadlift 145 lbs 3x5 done
    lat pulldowns palms facing front 5x5 75 lbs done

    Notes:
    None

    November 19:

    Early Morning weigh-in after bathroom:
    74.7 kg

    Exercise:
    None

    Notes:
    Nagkausap kami ng officemate ko na may knowledge regarding the physical therapy. Sabi niya na need ko pa daw magpalakas ng core. May mga sinabi siyang mga medical reasons na mahirap ulitin pero sineryoso ko advice niya.

    November 20:

    Early Morning weigh-in after bathroom:
    75.4 kg

    Exercise:
    None

    Notes:
    None

    November 21:

    Early Morning weigh-in after bathroom:
    75 kg

    Exercise:
    Stronglifts

    Workout A Day 11

    Squat 5x5 125 lbs done
    Bench press 5x5 80 lbs done
    Barbell row 100 lbs 4x5 1x3 fail
    lat pulldowns palms facing front 80 lbs 2x5 1x2 fail

    Additional Core exercises:

    morning before breakfast
    elbow plank 1min
    athlean ab 1x20
    floor bridges 1x20
    mountain climbers 1x20

    after lift
    elbow plank 30s
    athlean ab 1x10
    floor bridges 1x20
    mountain climbers 1x20
    bird dog each leg 1x10
    captain's chair 2x10
    stomach vacuum 1x40 5 secs hold

    Notes:
    Average weight this week
    kg 74.8857142857
    lbs 165.0947397675583

    Nagdagdag ako ng mga additional core exercises as suggested ng kaibigan ko. Siguro ang problem lang is wala masyado direction. Halata na nagtype lng ako ng word na "core exercises" sa google at pinili ko yung mga nagustuhan ko.

    November 22:

    Early Morning weigh-in after bathroom:
    74.85 kg

    Exercise:
    Core exercises:

    Before breakfast:

    Forearm Plank 1min
    athlean ab 1x20
    Floor Bridges 1x20
    Mountain Climbers 1x20
    Bird Dog 1x10 each side

    Gym:
    Stomach vacuum 20x2 5 secs hold
    Reverse Crunch 10x2
    Bird Dog 10x2 each side
    Captain's Chair knee raise 15x3
    Forearm Plank 1x60 seconds, 1x30 seconds
    Mountain Climbers 20x2
    Floor Bridges 20x2
    Superman 20x2 3 seconds hold
    Side Planks 1x30 seconds each side
    Farmer's Carry 30 meter walk, 35 lbs each hand x1, 25 lbs each hand x1, 15 lbs each hand x3
    Crunches 1x10

    Notes:
    Para madagdagan yung core exercises ko, itinigil ko na yung jogging. Yung mga off days mga core exercises nalang ang gagawin ko.

    November 23:

    Early Morning weigh-in after bathroom:
    74.95 kg

    Exercise:
    Stronglifts

    Workout B Day 11

    Squat 5x5 130 lbs done
    Overhead press 75 lbs 4x5 1x4 failed
    Deadlift 155 lbs 2x5 done
    lat pulldowns palms facing front 5x5 80 lbs done
    captain's chair knee raise 2x10

    Notes:
    None

    November 24:

    Early Morning weigh-in after bathroom:
    75.15 kg

    Exercise:
    Core exercises:

    Stomach vacuum 20x2 5 secs hold
    Bird Dog 15x2 each side
    Captain's Chair knee raise 15x4
    Forearm Plank 1x60 seconds
    Mountain Climbers 20x2
    Floor Bridges 20x2
    Superman 20x2 3 seconds hold
    Side Planks 1x30 seconds each side
    Farmer's Carry 25 meter walk, 15 lbs each hand x5, 20 lbs each hand x2

    Notes:
    None

    November 25:

    Early Morning weigh-in after bathroom:
    74.7 kg

    Exercise:
    Stronglifts

    Workout A Day 12

    Squat 5x5 135 lbs done
    Bench press 5x5 85 lbs done
    Barbell row 100 lbs 5x5 done
    lat pulldowns palms facing front 85 lbs 1x5 1x3 fail

    Additional Core exercises:

    Captain's Char knee raise 15x3
    forearm plank 1x45s
    quadruped hip thrust 1x10 both sides
    Farmers carry 35 lbs each hand 30 steps
    Single arm farmers carry 30 lbs each hand 30 steps

    Notes:
    None

    November 26:

    Early Morning weigh-in after bathroom:
    74.7 kg

    Exercise:
    Core exercises:

    Stomach vacuum 20x1 5 secs hold
    Bird Dog Crunch 10x1 each side
    Captain's Chair knee raise 15x1 20x2
    Forearm Plank 1x60 seconds
    Mountain Climbers 20x2
    Floor Bridges 20x2 5 seconds hold
    Superman 20x1 3 seconds hold
    Side Planks 1x30 seconds each side
    Farmer's Carry 35 lbs each hand 60 steps x1
    Single Arm Farmer's Carry 30 lbs each hand 100 steps x1

    Notes:
    None

    November 27:

    Early Morning weigh-in after bathroom:
    75.55 kg

    Exercise:
    Core exercises:

    Before breakfast:

    Athlean knee slide 30x1
    mountain climbers 30x1

    before lunch:
    Athlean knee slide 30x1
    mountain climbers 30x1
    jumping jacks 30x1

    before bed:
    Athlean knee slide 30x1
    mountain climbers 30x1
    jumping jacks 30x1

    Notes:
    None

    November 28:

    Early Morning weigh-in after bathroom:
    75.85 kg

    Exercise:
    Stronglifts

    Workout B Day 12

    Squat 140 lbs 5x5 done
    Overhead press 75 lbs done
    Deadlift 165 lbs 3x5 done
    lat pulldowns palms facing front 85 lbs 3x5 1x2 fail

    Core exercises:

    Before breakfast:

    Athlean knee slide 30x1

    During gym:
    Captain's Chair Knee Raise 10x6
    Floor Bridge 10x1
    Side Planks 30sx1 each side
    Forearm Plank 30sx1
    Quadruped Hip Extension 10x1 each side
    Single Arm Farmer's Carry 30lbs each hand 50steps x1
    Chin Tucks 15x1
    Shoulder Dislocations 10x1
    Squats 10x1

    Notes:
    Average weight this past week and taking measurements using a tape measure:

    chest - 98
    right arm - 28
    left arm - 28
    2" above navel - 92.5
    navel - 96.5
    2" below navel - 95.5
    hips(widest point) - 101.5
    right thigh - 61
    left thigh - 62

    neck - 38
    approximate bf% - 27

    Progress pictures:

    Post edited by jazone on
  • jazonejazone Posts: 441B-Class
    edited January 26

    Diary from Nov 29 to Dec 10

    November 29:

    Early Morning weigh-in after bathroom:
    75.2 kg

    Exercise:
    Core Exercises:
    Captain's Chair knee raises 30x3 10x1
    Mountain Climbers 30x2
    Bird Dog Crunch 20x1
    Farmers Walk 35 lbs 50stepsx2
    Single Arm Farmers Walk 30 lbs 50stepsx2
    Kettlebell Squats 20x1 20lbs
    Barbell Swings Athlean 25lbs plate 15lbs barbell 30x1

    Notes:
    None

    November 30:

    Early Morning weigh-in after bathroom:
    74.65 kg

    Exercise:
    Stronglifts

    Workout A Day 13

    Squat 5x5 145 lbs done
    Bench press 90 lbs 2x5 1x3 fail
    Barbell row 105 lbs 5x5 done
    lat pulldowns palms facing front 85 lbs 5x5 done

    Captain's Chair Knee Raises 10x2
    Quadruped Hip Extensions 20x1
    Shoulder Dislocations 10x1

    Notes:
    None

    December 1:

    Early Morning weigh-in after bathroom:
    74.45 kg

    Exercise:
    Core exercises:

    Traditional Core exercise:
    Standing rotation band each side 3x10

    Stabilizing Core Exercises:
    Stomach Vacuum in floor 5 secs hold 2x20
    Floor Bridge 5 secs hold 2x20

    Core Extension exercises:
    Superman 5 secs hold 2x20

    Captain's Chair knee raise 3x20

    Notes:
    Kung mapapansin niyo, nagchange ako sa pattern ng core exercises. Meron kasi ako article regarding sa different types ng exercises sa core. http://fitness.mercola.com/sites/fitness/archive/2011/02/01/best-exercise-for-abs.aspx

    December 2:

    Early Morning weigh-in after bathroom:
    74.5 kg

    Exercise:
    Stronglifts

    Workout B Day 13

    Squat 150 lbs 5x5 done
    Overhead press 80 lbs 3x5 1x3 fail
    Deadlift 175 lbs 1x5 done
    lat pulldowns palms facing front 90 lbs 5x5 skipped
    captain's chair knee raise 2x10

    Notes:
    Lagi ko na ngayon idadagdag ang Captain's chair sa workout ko. Sabi kasi ng officemate ko na nakwento ko last time, yung captain's chair nastretch niya ang spine na nacocompress ng squat. Kung baga pangontra sa pagcompress ng spine.

    December 3:

    Early Morning weigh-in after bathroom:
    74.4 kg

    Exercise:
    None

    Notes:
    None

    December 4:

    Early Morning weigh-in after bathroom:
    74.65 kg

    Exercise:
    None

    Notes:
    Average weight this week
    kg 74.6416666667
    lbs 164.5567068659025

    December 5:

    Early Morning weigh-in after bathroom:
    74 kg

    Exercise:
    Minor walking

    Notes:
    None

    December 6:

    Early Morning weigh-in after bathroom:
    73.85 kg

    Exercise:
    Stronglifts

    Workout A Day 14

    Squat 5x5 155 lbs done
    Bench press 90 lbs 3x5 1x4 fail 2nd try
    Barbell row 110 lbs 1x5 1x3 fail barbell hit knees 1st try
    lat pulldowns palms facing front 90 lbs 3x5 1x4 fail
    Captain's Chair Knee Raises 10x3
    Quadruped Hip Extensions 10x1
    Shoulder Dislocations 10x1
    chin tucks 10x1
    bodysquats 10x1

    Notes:
    Regarding sa chin tucks, advice ulit sakin yan. Matindi daw kasi yung pressure sa neck ng improper bench press. So aside sa dapat nakaangat ang leeg habang nagbebench, mag chin tucks daw dapat.

    December 7:

    Early Morning weigh-in after bathroom:
    74 kg

    Exercise:
    chin pulldown 50lbs 5x5
    inverted rows 5x5

    core circuit 1:
    standing band rotation 3x10
    barbell swings 25 lbs plate 15 lbs barbell 3x15
    captains chair knee raise 3x20

    core circuit 2:
    stomach vacuums 5s hold 1x20
    floor bridges 5s hold 1x20
    superman 5s hold 1x20

    single arm farmers cary 35lbs 50 steps

    Notes:
    None

    December 8:

    Early Morning weigh-in after bathroom:
    73.65 kg

    Exercise:
    Stronglifts

    Workout B Day 14

    Squat 155 lbs 5x5 done
    Overhead press 80 lbs 3x5 1x2 fail 2nd try
    Deadlift 185 lbs 1x1 fail 1st try
    chin pulldowns 55lbs 5x5 done
    captain's chair knee raise 2x10
    captain's chair leg raise 1x10
    quadruped leg extensions 1x10
    lunges 1x10

    Notes:
    Hindi ko alam nangyari sakin sa Deadlift. Feel ko kasi dahil PR ko yung Squat na 155 lbs, para bang naubos na lakas ko para sa PR ko dapat sa Deadlift.

    December 9:

    Early Morning weigh-in after bathroom:
    73.75 kg

    Exercise:
    inverted rows 5x5

    core circuit 1:
    standing band rotation 3x12
    barbell swings 27.5 lbs plate 15 lbs barbell 3x15
    captains chair leg raise 3x10
    Stability ball knee slide 3x10

    core circuit 2:
    stomach vacuums 5s hold 1x22
    floor bridges 5s hold 1x22
    superman 5s hold 1x22

    Notes:
    For a change, sinubukan ko na gawin circuit yung mga core exercises. Tuloy tuloy 1 sets then rest then 1 set ulit lahat.

    December 10:

    Early Morning weigh-in after bathroom:
    73.95 kg

    Exercise:
    None

    Notes:
    Average weight this week
    kg 73.8666666667
    lbs 162.8481243339697

    Post edited by jazone on
  • jazonejazone Posts: 441B-Class
    edited January 26

    Diary from Dec 11 to Dec 22

    December 11:

    Early Morning weigh-in after bathroom:
    n/a

    Exercise:
    None

    Notes:
    None

    December 12:

    Early Morning weigh-in after bathroom:
    74.45 kg

    Exercise:
    Core circuit 1 x3

    Standing band rotations 12
    15 lbs barbell swings 30lbs plates 15
    Captains Chair Leg Raise 12
    Stability Ball Knee Slides 12
    Single Arm Farmers Carry 35 lbs 60 steps

    Core Circuit 2 x1
    Stomach Vacuums in floor 5s hold 25
    Floor bridges 5s hold 25
    Superman 5s hold 25

    Inverted rows 5x5

    Notes:
    None

    December 13:

    Early Morning weigh-in after bathroom:
    74.4 kg

    Exercise:
    None

    Notes:
    Nagkaroon ako ng matinding allergies. Naospital pa ako saglit dahil mejo nahirapan na ako makahinga.

    December 14:

    Early Morning weigh-in after bathroom:
    n/a

    Exercise:
    None

    Notes:
    Stop muna ang exercises habang nagpapagaling.

    December 15:

    Early Morning weigh-in after bathroom:
    n/a

    Exercise:
    Stop muna ang exercises habang nagpapagaling.

    Notes:
    None

    December 16:

    Early Morning weigh-in after bathroom:
    74.35 kg

    Exercise:
    None

    Notes:
    Im attending a wedding of my friend.

    December 17:

    Early Morning weigh-in after bathroom:
    74.15 kg

    Exercise:
    Minor walking

    Notes:
    None

    December 18:

    Early Morning weigh-in after bathroom:
    74.45 kg

    Exercise:
    None

    Notes:
    Average weight this week
    kg 74.36
    lbs 163.93574

    December 19:

    Early Morning weigh-in after bathroom:
    74.45 kg

    Exercise:
    Stronglifts

    Workout A Day 15 (reduced load due to 10 day without lifts)

    Squat 5x5 140 lbs done
    Bench press 80 lbs 5x5 done
    Barbell row 95 lbs 5x5 done
    chin pulldowns 55 lbs 5x5 done
    Captain's Chair leg Raises 10x4
    Quadruped Hip Extensions 10x1
    Shoulder Dislocations 10x1
    chin tucks 20x2

    Notes:
    Another deload sa lahat dahil matagal na walang lift.

    December 20:

    Early Morning weigh-in after bathroom:
    73.95 kg

    Exercise:
    None

    Notes:
    None

    December 21:

    Early Morning weigh-in after bathroom:
    73.75 kg

    Exercise:
    Stronglifts

    Workout B Day 15

    Squat 145 lbs 5x5 done
    Overhead press 70 lbs 5x5 done
    Deadlift 165 lbs 3x5 done
    lats pulldowns 70lbs 5x5 done
    captain's chair leg raise 4x10
    quadruped leg extensions 1x10
    lunges 1x10

    Notes:
    None

    December 22:

    Early Morning weigh-in after bathroom:
    74.2 kg

    Exercise:
    None

    Notes:
    None

    Post edited by jazone on
  • jazonejazone Posts: 441B-Class
    edited January 26

    Diary from Dec 23 to Jan 5

    December 23:

    Early Morning weigh-in after bathroom:
    n/a

    Exercise:
    None

    Notes:
    Christmas break yung gym kaya walang buhat muna.

    December 24:

    Early Morning weigh-in after bathroom:
    74.7 kg

    Exercise:
    None

    Notes:
    None

    December 25:

    Early Morning weigh-in after bathroom:
    74.65 kg

    Exercise:
    None

    Notes:
    Average weight this week
    kg 74.283333333299992773
    lbs 163.7667170929264

    December 26:

    Early Morning weigh-in after bathroom:
    73.75 kg

    Exercise:
    None

    Notes:
    None

    December 27:

    Early Morning weigh-in after bathroom:
    73.65 kg

    Exercise:
    None

    Notes:
    None

    December 28:

    Early Morning weigh-in after bathroom:
    74.15 kg

    Exercise:
    Stronglifts

    Workout A Day 16

    Squat 5x5 150 lbs done
    Bench press 85 lbs 5x5 done
    Barbell row 100 lbs 5x5 done
    chin pulldowns 60 lbs 5x5 done
    Captain's Chair leg Raises 10x3
    Quadruped Hip Extensions 15x1
    Shoulder Dislocations 10x1
    chin tucks 10x2

    Notes:
    Nagbukas yung gym ulit bago yung new year break.

    December 29:

    Early Morning weigh-in after bathroom:
    73.95 kg

    Exercise:
    None

    Notes:
    None

    December 30:

    Early Morning weigh-in after bathroom:
    73.9 kg

    Exercise:
    None

    Notes:
    Nagsara ulit yung gym para sa new year break

    December 31:

    Early Morning weigh-in after bathroom:
    n/a

    Exercise:
    None

    Notes:
    None

    January 1:

    Early Morning weigh-in after bathroom:
    74.25 kg

    Exercise:
    None

    Notes:
    None

    January 2:

    Early Morning weigh-in after bathroom:
    74.15 kg

    Exercise:
    None

    Notes:
    None

    January 3:

    Early Morning weigh-in after bathroom:
    73.95 kg

    Exercise:
    Stronglifts

    Workout B Day 16

    Squat 155 lbs 5x5 done
    Overhead press 75 lbs 2x5 1x2 fail
    Deadlift 175 lbs 1x5 done
    lats pulldowns 75lbs 5x5 done
    captain's chair leg raise 4x10
    quadruped leg extensions 1x15
    lunges 1x10
    chintucks 1x15

    Notes:
    Nagbukas ulit ang gym.

    January 4:

    Early Morning weigh-in after bathroom:
    73.85 kg

    Exercise:
    Core Circuit 3 sets

    Band Rotations 10
    15lbs Barbell 25lbs Plate Swings 10
    Captains Chair Leg Raise 10
    Stability Ball Knee Slides 10
    Stomach Vacuums 5 sec hold 10
    Floor Bridges 5 sec hold 10
    Superman 5 sec hold 10

    Inverted rows 5x5

    Notes:
    None

    January 5:

    Early Morning weigh-in after bathroom:
    73.6 kg

    Exercise:
    None

    Notes:
    Average weight this past week and taking measurements using a tape measure:

    chest - 98
    right arm - 28
    left arm - 28
    2" above navel - 90.5
    navel - 95
    2" below navel - 94.5
    hips(widest point) - 99
    right thigh - 59.5
    left thigh - 59

    neck - 38
    approximate bf% - 26

    Progress pictures:

    Post edited by jazone on
  • jazonejazone Posts: 441B-Class
    edited January 26

    Diary from Jan 6 to today Jan 22

    January 6:

    Early Morning weigh-in after bathroom:
    74.4 kg

    Exercise:
    None

    Notes:
    Matagal ko na nabasa ang regarding sa leangains, both sa official website nila http://www.leangains.com/ at pati sa http://rippedbody.com/ . Pero hindi ako masyado naging interested dahil parang hindi ko feel gawin yung fasting tapos stronglifts pa yung program ko kaya ayaw ko pa lumipat sa RPT. Kaso nainspire ako na itry after mabasa yung AMA ni 31mintues sa leangains reddit thread. Former client siya ni Martin Berkhan na nagpioneer ng leangains. Andami ko natutunan at nainspire ako na-itry both yung leangains fasting at RPT. Ito yung link: https://www.reddit.com/r/leangains/comments/1jjrci/former_berkhan_client_ama/

    January 7:

    Early Morning weigh-in after bathroom:
    75 kg

    Exercise:
    Stronglifts

    Workout A Day 17

    Squat 5x5 160 lbs done
    Bench press 90 lbs 5x5 done
    Barbell row 105 lbs 5x5 done
    chin pulldowns 65 lbs 5x5 done
    Captain's Chair leg Raises 10x4
    Quadruped Hip Extensions 15x1
    Shoulder Dislocations 10x1
    chin tucks 10x1

    Notes:
    None

    January 8:

    Early Morning weigh-in after bathroom:
    74.45 kg

    Exercise:
    None

    Notes:
    None

    January 9:

    Early Morning weigh-in after bathroom:
    74.55 kg

    Exercise:
    Stronglifts

    Workout B Day 17

    Squat 165 lbs 5x5 done
    Overhead press 75 lbs 5x5 done
    Deadlift 185 lbs 2x5 done
    lats pulldowns 80lbs 5x5 done
    captain's chair leg raise 5x10
    quadruped leg extensions 1x15
    chintucks 1x15
    Shoulder Dislocations 10x1

    Fasting:
    Leangains Day 1

    Last meal last night: 8pm

    First meal today: 12:30 pm

    Fed Training: 5pm

    Post workout meal: 6:30pm

    Last meal: 8pm

    Notes:
    None

    January 10:

    Early Morning weigh-in after bathroom:
    74.45 kg

    Exercise:
    None

    Fasting:
    Leangains Day 2

    Last meal last night: 8pm

    First meal today: 12noon

    No Training

    Last meal: 8pm

    Notes:
    None

    January 11:

    Early Morning weigh-in after bathroom:
    74.05 kg

    Exercise:
    Stronglifts

    Workout A Day 18

    Squat 5x5 170 lbs done
    Bench press 95 lbs 2x5 1x2 fail
    Barbell row 110 lbs 5x5 done
    chin pulldowns 70 lbs 5x5 done
    Captain's Chair leg Raises 10x4
    Quadruped Hip Extensions 15x1
    Shoulder Dislocations 10x1
    chin tucks 20x1

    Fasting:
    Leangains Day 3

    Last meal last night: 8pm

    First meal today: 12noon

    Fed training 4:30 pm

    Post workout meal 6:30 pm

    Last meal: 8pm

    Notes:
    Actually day off ko ngayon at pwede ko na itry yung fasted training, kaso wala pa ako BCAA na binibili kaya nag fed training muna ako.

    January 12:

    Early Morning weigh-in after bathroom:
    74.05 kg

    Exercise:
    None

    Fasting:
    Leangains Day 4

    Last meal last night: 8pm

    First meal today: 12noon

    No training

    Last meal: 8pm

    Notes:
    None

    January 13:

    Early Morning weigh-in after bathroom:
    74.55 kg

    Exercise:

    Squat 3x5 175 lbs done
    Bench press 95 lbs 1x5 done
    Barbell row 115 lbs 1x5 done
    chin pulldowns 75 lbs 1x5 done
    Overhead press 80 lbs 1x5
    Deadlift 195 lbs 1x5 done
    lats pulldowns 85lbs 1x5 done

    Fasting:
    Leangains Day 5

    Last meal last night: 8:30pm

    First meal today: 12:30 noon

    Fed Training

    Post Workout meal 6:30 pm

    Last meal: 8pm

    Notes:
    Stronglifts Video day since balak na mag move to RPT. Ipopost ko din dito yung videos ng bawat lift for constructive criticism and opinions.

    Videos:

    (Dito ko ilalagay yung videos, inaaral ko palang paano ko ilalagay ng maayos)

    January 14:

    Early Morning weigh-in after bathroom:
    73.9 kg

    Exercise:
    None

    Fasting:

    Leangains Day 6

    Last meal last night: 8pm

    First meal today: 12:10 noon

    No Training

    Last meal: 9pm

    Notes:
    None

    January 15:

    Early Morning weigh-in after bathroom:
    74.45 kg

    Exercise:
    None

    Fasting:
    Leangains Day 7

    Last meal last night: 9pm

    First meal today: 1:10 noon

    No Training

    Last meal: 8:30pm

    Notes:
    None

    January 16:

    Early Morning weigh-in after bathroom:
    74.6 kg

    Exercise:
    Stronglifts

    Workout B Day 19

    Squat 175 lbs 1x1 only (to make sure na may lakas para mabreak yung 200lbs barrier sa deadlift.)
    Overhead press 80 lbs 2x5 1x2 fail
    Deadlift 200 lbs 3x5 done
    lats pulldowns 85lbs 5x5 done
    captain's chair leg raise 1x10
    quadruped leg extensions 1x20
    Shoulder Dislocations 15x1

    Fasting:
    Leangains Day 8

    Last meal last night: 8:30 pm

    First meal today: 12:30 noon

    Fed training 5pm

    Post workout meal: 6:30 pm

    Last meal: 8:30pm

    Notes:
    None

    January 17:

    Early Morning weigh-in after bathroom:
    74 kg

    Exercise:
    None

    Fasting:
    Leangains Day 9

    Last meal last night: 8:30 pm

    First meal today: 12:30 noon

    No Training

    Last meal: 8pm

    Notes:
    Pumunta ako sa Cash and carry para bumili ng BCAA. Napili ko yung Dymatize. Marami ako nabasa na pangit daw lasa pero mura siya saka siya lang yung talagang pure na BCAA at walang mga asukal or anything.

    January 18:

    Early Morning weigh-in after bathroom:
    73.15 kg

    Exercise:
    RPT back day 1

    Deadlift 205 lbs 1x5 (3-5) (increase next week)
    185 lbs 1x6
    OHP 80 lbs 1x8 (6-8) (increase next week)
    70 lbs 1x9
    Pendlay Row 120 lbs 1x6 (6-8) (same next week)
    110 lbs 1x7
    CG Chin pulldown 80 lbs 1x8 (6-8) (increase next week)
    70 1x9

    Fasting:
    Leangains Day 10

    Last meal last night: 8 pm

    First meal today: 12noon

    fasted training 9am

    BCAA 9am

    BCAA 11am

    *Did not fast tonight due to a party.

    Notes:
    First day ng RPT program. So ngayon sabay ko naginagawa yung leangains at RPT. Grabe yung Dymatize BCAA hindi biro na pangit yung lasa. Isa sa pinakapangit na lasa na natikman ko sa buong buhay ko. Buti 30 servings lang.

    January 19:

    Early Morning weigh-in after bathroom:
    73.65 kg

    Exercise:
    Minor walking

    Fasting:
    Leangains Day 11

    *Did not fast last night due to a party.

    First meal today: 12noon

    No training.

    Last meal: 8pm

    Notes:
    None

    January 20:

    Early Morning weigh-in after bathroom:
    74.15 kg

    Exercise:
    RPT Chest day 1

    Bench press 85 lbs (deload due to constant failure sa 95 lbs) 1x8 (increase next week)
    75 lbs 1x9 (increase

    Incline Dumbell Bench Press 15 lbs each hand 1x8
    10 lbs each hand 1x9

    Barbell Curls 38 lbs 1x8
    33 lbs 1x9

    Tricep Extensions 10 lbs each hand 1x8
    5 lbs each hand 1x9

    Fasting:
    Leangains Day 12

    Last meal yesterday: 8pm

    First meal today: 12noon

    Fed training: 5pm

    Post workout meal: 6:30 pm

    Last meal today: 9pm

    Notes:
    Nag deload ako sa bench press kasi lagi ako nagfafail 95 lbs.

    January 21:

    Early Morning weigh-in after bathroom:
    73.55 kg

    Exercise:
    None

    Fasting:
    Leangains Day 13

    Last meal yesterday: 9pm

    First meal today: 1pm

    No training

    Last meal today: 8pm

    Notes:
    None

    January 22:

    Early Morning weigh-in after bathroom:
    73.55 kg

    Exercise:
    None

    Fasting:
    Leangains Day 14

    Last meal yesterday: 8pm

    First meal today: 12nn

    No training

    Last meal today: 8:10pm

    Notes:
    None

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

    Ayan nailagay ko na yung diary ko from August 31 to January 22. To follow yung mga videos kasi hindi ko pa alam paano ko ilalagay. Nasa facebook kasi yung links.

  • osbosb Posts: 116C-Class
    Welcome bro. Good luck :)
  • jazonejazone Posts: 441B-Class

    @osb said:
    Welcome bro. Good luck :)

    Thank you!

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    @jazone said:
    Ayan nailagay ko na yung diary ko from August 31 to January 22. To follow yung mga videos kasi hindi ko pa alam paano ko ilalagay. Nasa facebook kasi yung links.

    keep it up, nice progress, remove a few sources of sugars in your diet, i noticed that your midsection is slow in shrinking, pag medyo malaki ang mid section, its a sign of insulin resistance or eating too much processed carbs....remove them and youll see results faster

  • t4g4yt4g4y Posts: 1,667S-Class
    good luck sa IF and welcome back!
  • jazonejazone Posts: 441B-Class

    @t4g4y said:
    good luck sa IF and welcome back!

    Thank you! Actually so far not bad siya. Hindi perfect yung kinakain pa sa ngayon pero yung 16 hours fasting wala ako naging problem. Hindi din ako nanghihina. Parang hindi na bigdeal sakin yung breakfast.

  • jazonejazone Posts: 441B-Class

    @TRoll_W_a_Heart said:
    keep it up, nice progress, remove a few sources of sugars in your diet, i noticed that your midsection is slow in shrinking, pag medyo malaki ang mid section, its a sign of insulin resistance or eating too much processed carbs....remove them and youll see results faster

    Yup guilty na madalas pa din ang sugar sa kinakain. Sa drinks ko palang siya completely removed e.

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    when trying to trim down if you cut off carbs, the midsection is the 1st to go, if just doing it by having a deficit, its the face....

  • jazonejazone Posts: 441B-Class

    January 23:

    Early Morning weigh-in after bathroom:
    73.85 kg

    Exercise:
    RPT Leg day 1

    Squats 2x6-8
    1st try: 1x5 175lbs
    2nd try: 1x6 160lbs
    Failed

    Lying Leg Curl 2x6-8
    1st try: 1x8 35 lbs
    2nd try: 1x9 30 lbs
    Increase next week

    Leg Extension
    1st try: 1x8 35 lbs
    2nd try: 1x9 30 lbs
    Increase next week

    Cable Crunch 2x6-8
    1st try: 1x8 100 lbs
    2nd try: 1x9 90 lbs
    Increase next week

    Calves (Toe press) 1x12-16
    1st try: 1x16 140 lbs
    Increase next week

    Fasting:
    Leangains Day 15

    Last meal yesterday: 8:10pm

    First meal today: 1230pm

    Fed training

    Post workout meal: 6:30pm

    Last meal today: 8:30pm

    View Full Report (Printable)

    Notes:
    Baka may nakapansin na may weird sa RPT ko. Meron ako cable crunch sa leg day. Tapos dun sa chest day may Tricep extension. Just to clarify, ang sinusunod ko yung sa RPT program ni 31minutes na galing kay Martin Berkhan:

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

    Magaan din yung ginagawa ko sa mga new exercises ko sa RPT kasi syempre gusto ko na tama yung ginagawa ko.

    Mga changes na balak ko:
    Increase weight sa leg extension, leg curl, dumbell bench press, tricep extension. Masyado ata napagaan
    Idagdag yung lat pulldown sa back day aside sa chin pulldown. Kasi hindi ko pa din kaya mag chinup at pullup
    Feel ko mas maganda na gawin ko single arm tricep extension at single leg toe press. Feel ko kasi parang lumalamang ung buhat ng kanang kamay at paa ko pag sabay. Siguro para sure na madevelop pareho paghiwalayin ko sila. Tig isang turn both arm at both toe.

  • jazonejazone Posts: 441B-Class
    edited January 29

    January 24:

    Early Morning weigh-in after bathroom:
    73.3 kg

    Exercise:
    None

    Fasting:
    Leangains Day 16

    Last meal yesterday: 8:30pm

    First meal today: 1230pm

    No training

    Last meal today: 8:00pm

    Notes:
    None

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

    January 25:

    Early Morning weigh-in after bathroom:
    73.3 kg

    Average weight from Jan 19 to 25
    kg 73.6214285714
    lbs 162.3074668813322

    Exercise:

    Fasted Training

    RPT Back day 2

    Seadlift 2x3-5
    1st try: 1x3 210lbs
    2nd try: 1x4 190lbs
    Same weight next week

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

    Pendlay Row 2x6-8
    1st try: 1x6 125 lbs
    2nd try: 1x7 115 lbs
    Same weight next week

    Close Grip Chin Pulldowns 2x6-8
    1st try: 1x8 85 lbs
    2nd try: 1x9 75 lbs
    Increase next week

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

    Fasting:
    Leangains Day 17

    Last meal yesterday: 8pm

    First meal today: 12pm

    fasted training 9:30 am

    Last meal today: 9:00pm

    Notes:
    Not a good day today yung close grip chin pulldowns lang ang nagadvance. Although naabot ko naman yung minimum sa bawat lift. Still mas gusto ko pag nagaadvance. Saka yung sa deadlift parang may mali kanina na hindi ko maexplain parang pumangit yung buhat ko. Anyway bawi next time. Inabot ng late yung fasting ko kasi nagsambokojin kami.

    Post edited by jazone on
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