JAZONE 3.0

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  • jazonejazone Posts: 441B-Class

    June 14

    Early Morning weigh-in after bathroom:
    69.9 kg

    Average weight this week:
    kg 71.25
    lbs 157.07936

    Exercise:

    GSLP

    Overhead Press 85 lbs
    2x5
    1x7
    Increase by 5 lbs next week

    Deadlifts 215 lbs
    1x5
    Increase by 5 lbs next week

    Seated Cable Rows 2x8-10 (RPT style)
    1x10 75 lbs
    1x11 70 lbs
    Increase by 5 lbs next week

    Wide Grip Lat Pulldown 2x8-10 (RPT style)
    1x10 85 lbs
    1x11 80 lbs
    Increase by 5 lbs next week

    Incline Dumbell Press 2x10-12 (RPT style)
    1x12 35 lbs
    1x13 30 lbs
    Increase by 5 lbs next week

    Fasting:

    Leangains Day 142

    Last meal yesterday: 8:30 pm

    First meal today: 12 noon

    fasted training

    Last meal today: 8 pm

    Note:
    Ok naman yung training today. Pinalitan ko ng seated cable row yung Tbar row muna as suggested by @t4g4y . Ok naman ramdam na ramdam ko talaga yung likod ko sumakit talaga. Sa deadlift naman disappointed ako na 5 lang nagawa ko sa 215 lbs. I think i can do it more kaso yung grip ang nagiging issue. Sa tagal ko nag mixed grip hindi lumakas yung grip ko. Very painful talaga.

  • jazonejazone Posts: 441B-Class

    @t4g4y said:
    lol sana parati ka tap hahaha peace paps

    haha syempre ang goal is hindi magtap or less tap as possible

  • t4g4yt4g4y Posts: 1,668S-Class

    @jazone said:
    June 14

    I think i can do it more kaso yung grip ang nagiging issue. Sa tagal ko nag mixed grip hindi lumakas yung grip ko. Very painful talaga.

    what if kung mag gloves ka paps? pero ako kasi mas feel ko ang bar pag walang gloves hehe

  • jazonejazone Posts: 441B-Class

    @t4g4y said:

    @jazone said:
    June 14

    I think i can do it more kaso yung grip ang nagiging issue. Sa tagal ko nag mixed grip hindi lumakas yung grip ko. Very painful talaga.

    what if kung mag gloves ka paps? pero ako kasi mas feel ko ang bar pag walang gloves hehe

    as much as possible naiwas ako sa glvoes pre. Chalk lang to avoid sweaty palms par magdevelop yung grip strength ko. Need ko malagpasan to by continuing to deadlift.

  • raknrolraknrol Posts: 12E-Class

    makasingit lang mga sir, sa experience ko sa LP gloves pag napawisan dumudulas yung grip sa deadlift.

  • jazonejazone Posts: 441B-Class

    @raknrol said:
    makasingit lang mga sir, sa experience ko sa LP gloves pag napawisan dumudulas yung grip sa deadlift.

    singit lang ng singit bro welcome lahat sa journal ko ^_^

  • jazonejazone Posts: 441B-Class

    June 15

    Early Morning weigh-in after bathroom:
    70.3 kg

    Exercise:

    2 hours Jiu Jitsu

    Fasting:
    Leangains Day 143

    Last meal yesterday: 8 pm

    First meal today: 10 am

    2 hrs jiu jitsu

    Last meal today: 7 pm

    Note:
    None

  • jazonejazone Posts: 441B-Class

    June 16

    Early Morning weigh-in after bathroom:
    69.95 kg

    Exercise:

    GSLP

    Bench press 120 lbs
    2x5
    1x5
    Increase weight next week

    Squats 200 lbs
    2x5
    1x6
    Increase weight next week

    Barbell Curls 2x6-8
    1x8 55 lbs
    1x9 50 lbs
    Increase reps next week

    Standing Barbell Calf Raise 1x12-16
    1x16 155 lbs
    Increase 10lbs next week

    Leg Curl 2x6-8
    1x8 80
    1x9 75
    Increase reps next week

    Tricep Extensions 2x6-8
    1x8 35
    1x9 30
    Increase reps next week

    Fasting:
    Leangains Day 144

    Last meal yesterday: 7 pm

    First meal today: 10 am

    fed training

    Last meal today: 8:30 pm

    Note:
    Good day today. Masakit yung wrist ko dahil sa jiu jitsu kahapon pero natapos ko pa din yung 120 lbs bench press. Next week back to 125 lbs na which is my heaviest. Hopefully malagpasan ko. Same thing sa squat. Dati nung RPT muntik ko pa hindi magawa yung 1x5 ng 200 lbs. Ngayon 2x5 at 1x6 pa nung 200 lbs. Muntik pa nga maging 7 reps pero nagingat na ako. Like bench press, nakabalik na ako sa heaviest ko sa squat with 205 lbs. Ito yung dati na hindi ko malagpasan ng past 4 reps. Confident ako na malalagpasan ko ito.

  • bigbrobigbro Posts: 1
    Sa deadlift naman disappointed ako na 5 lang nagawa ko sa 215 lbs. I think i can do it more kaso yung grip ang nagiging issue. Sa tagal ko nag mixed grip hindi lumakas yung grip ko. Very painful talaga.

    If I may suggest to use wrist straps to assist with the grip. If you want heavy dead lifts with more reps, straps will surely help. Please note that the goal is to lift heavy. Do not put much concern on the grip itself.
  • jazonejazone Posts: 441B-Class

    @bigbro said:
    Sa deadlift naman disappointed ako na 5 lang nagawa ko sa 215 lbs. I think i can do it more kaso yung grip ang nagiging issue. Sa tagal ko nag mixed grip hindi lumakas yung grip ko. Very painful talaga.


    If I may suggest to use wrist straps to assist with the grip. If you want heavy dead lifts with more reps, straps will surely help. Please note that the goal is to lift heavy. Do not put much concern on the grip itself.

    thaks for the suggestion. Will try it out next time. Will also try a hook grip instead of the normal double overhand.

  • jazonejazone Posts: 441B-Class

    June 17

    Early Morning weigh-in after bathroom:
    70.2 kg

    Exercise:

    2 hours jiu jitsu

    Fasting:
    Leangains Day 145

    Last meal yesterday: 8:30 pm

    First meal today: 11 am

    2 hours jiu jitsu

    Last meal today: 8 pm

    Note:
    None

  • jazonejazone Posts: 441B-Class

    June 18

    Early Morning weigh-in after bathroom:
    70.55 kg

    Exercise:

    None

    Fasting:
    Leangains Day 146

    Last meal yesterday: 8:30 pm

    First meal today: 19:30 am

    No training

    Last meal today: 9 pm

    Note:
    None

  • jazonejazone Posts: 441B-Class

    June 19

    Early Morning weigh-in after bathroom:
    71.95 kg

    Exercise:

    GSLP

    Overhead Press 90 LBS
    2x5
    1x5
    Increase by 5 lbs next session

    Squats 205 lbs
    1x5
    1x4
    1x3
    Deload to 185 lbs next session

    Shoulder Press 2x8-10(RPT style)
    1x10 30
    1x11 25
    Increase weight next session

    Barbell Shrugs 2x8-10(RPT style)
    1x10 95 lbs
    1x11 90 lbs
    Increase weight next session

    Side Lateral Raise 2x8-10(RPT style)
    1x10 15 lbs
    1x11 10 lbs
    Increase weight next session

    Front Dumbbell Raises 2x8-10(RPT style)
    1x10 15 lbs
    1x11 10 lbs
    Increase weight next session

    Rear Delt Fly 2x8-10(RPT style)
    1x10 15 lbs
    1x11 10 lbs
    Increase weight next session

    Fasting:
    Leangains Day 147

    Last meal yesterday: 9 pm

    First meal today: 11 am

    fed training

    Last meal today: 8:30 pm

    Note:
    Nadissapoint ako sa sarili ko today sa squat. Tagal ko nagwork para makabalik sa 205. Nagawa ko yung first set na 5 reps tuwang tuwa ako kasi parang 3 weeks ako dati stuck sa 205 na puro 3 reps lang dati nung RPT. Then nung second set pagdating sa 4th set nagduda ako sa sarili ko at bigla nanlamig yung katawan ko kaya hindi ko nahit yung 5th rep. Ayan tuloy babalik ako sa 185 lbs sa friday. Hindi ako dapat nagduda na kaya ko yung last rep. Nagdagdag pala ako front dumbbell raises today kasi last workday so madami time kaya nagdagdag ako ng new exercise.

  • jazonejazone Posts: 441B-Class

    June 20

    Early Morning weigh-in after bathroom:
    71.05 kg

    Exercise:

    30 minutes stationary bike

    Chinup training:
    1st set: 1x3 BW, 1x2 chinup w/ band
    2nd set: 1x3 BW, 1x2 chinup w/ band
    3rd set: 1x1 BW, 1x4 chinup w/ band
    4th set: 1x2 BW, 1x3 chinup w/ band
    5th set: 1x2 BW, 1x3 chinup w/ band
    6th set: 1x5 negative chinups

    Fasting:
    Leangains Day 148

    Last meal yesterday: 8:30 pm

    First meal today: 11 am

    fasted LISS + chinup training

    Last meal today: 8 pm

    Note:
    Nagattend ng seminar yung jiu jitsu instructor namin so balik to chinup training me today

  • jazonejazone Posts: 441B-Class
    edited June 22

    June 21

    Early Morning weigh-in after bathroom:
    70.6 kg

    Average weight this week:
    kg 70.6571428571
    lbs 155.7723355379633

    Exercise:

    GSLP

    Bench Press 125 lbs
    1x4
    1x3
    1x2
    Deload to 115 lbs next week

    Deadlifts 220 lbs
    1x5
    Increase by 5 lbs next week

    Seated Cable Rows 2x6-8 (RPT style)
    1x8 80 lbs
    1x9 75 lbs
    Increase reps next week

    Wide Grip Lat Pulldown 2x6-8 (RPT style)
    1x8 90 lbs
    1x9 85 lbs
    Increase reps lbs next week

    Fasting:
    Leangains Day 149

    Last meal yesterday: 8 pm

    First meal today: 11 am

    fasted training

    Last meal today: 9pm

    Note:
    Minalas sa bench pre dapat nacomplete ko ito. Nawalan ng hangin mid final rep sa first set kaya bumaba. Need to do better kapag nakabalik ako sa 125 lbs. Deadlift ok naman. I decided to stick sa double overhand grip and just endure kaya ok naman. Im thinking about my exercises for today. For me magandang combo yung rows at pulldowns dahil both work the back. Im thinking of what to add here to make it better or maybe ill just move the barbell shrugs here.

    Edit: Ngayon ko lang napansin na nalimutan ko mag incline dumbbell press haha

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

    June 22

    Early Morning weigh-in after bathroom:
    n/a

    Exercise:
    None

    Fasting:
    Leangains Day 150

    Last meal yesterday: 9 pm

    First meal today: 10 am

    no training

    Last meal today: 8pm

    Note:
    Hindi ako nakapagjiu jitsu today kasi overtime sa office.

  • jazonejazone Posts: 441B-Class

    June 23

    Early Morning weigh-in after bathroom:
    72.2

    Exercise:
    GSLP

    Overhead Press 95 LBS
    2x5
    1x5
    Increase by 5 lbs next session

    Squats 185 lbs
    2x5
    1x7
    Increase by 5 lbs next session

    Barbell Curls 2x8-10 (RPT style)
    1x8 55 lbs
    1x9 50 lbs
    Increase by 5 lbs next session

    Standing Barbell Calf Raise 1x12-16 (RPT style)
    1x16 165 lbs
    Increase 10lbs next week

    Leg Curl 2x6-8 (RPT style)
    1x5 80
    1x4 75
    Deload by 5 lbs next session

    Tricep Extensions 2x8 -10 (RPT style)
    1x10 35
    1x11 30
    Increase by 5 lbs next session

    Incline Dumbell Press 2x6-8 (RPT style)
    1x8 40 lbs
    1x9 35 lbs
    Increase reps next week

    Fasting:
    Leangains Day 151

    Last meal yesterday: 8 pm

    First meal today: 10 am

    fed training

    Last meal today: 8:30 pm

    Note:
    Super good day today. Sa wakas nalagpasan ko na yung 95 lbs sa overhead press. Tagal ko din natigil jan. First time ko magbubuhat ng 100 lbs sa OHP next week. Today ko din ginawa yung dumbbell press na nalimutan ko ng wednesday.

  • jazonejazone Posts: 441B-Class
    edited June 25

    June 24

    Early Morning weigh-in after bathroom:
    71.45

    Exercise:
    2 hours jiu jitsu training

    Fasting:
    Leangains Day 152

    Last meal yesterday: 8:30 pm

    First meal today: 9 am

    2 hours jiu jitsu training

    Last meal today: 8 pm

    Note:
    None

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

    June 25

    Early Morning weigh-in after bathroom:
    71

    Exercise:
    No training

    Fasting:
    Leangains Day 153

    Last meal yesterday: 8 pm

    First meal today: 8 am

    no training

    Last meal today: 9 pm

    Note:
    None

  • jazonejazone Posts: 441B-Class

    June 26

    Early Morning weigh-in after bathroom:
    71.4

    Exercise:
    GSLP

    Bench Press 115 LBS
    2x5
    1x7
    Increase by 5 lbs next session

    Squats 190 lbs
    2x5
    1x7
    Increase by 5 lbs next session

    Shoulder Press 2x6-8(RPT style)
    1x8 35
    1x9 25
    Increase reps next session

    Side Lateral Raise 2x6-8(RPT style)
    1x8 20 lbs
    1x9 15 lbs
    Increase reps next session

    Front Dumbbell Raises 2x6-8(RPT style)
    1x8 20 lbs
    1x9 15 lbs
    Increase reps next session

    Rear Delt Fly 2x6-8(RPT style)
    1x8 20 lbs
    1x9 15 lbs
    Increase reps next session

    Fasting:
    Leangains Day 153

    Last meal yesterday: 9 pm

    First meal today: 5 am

    fed training

    Last meal today: 10 pm

    Note:
    None

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