JAZONE 3.0

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  • jazonejazone Posts: 441B-Class

    Jul 6

    Early Morning weigh-in after bathroom:
    70.8

    Exercise:
    2 hours jiu jitsu

    Fasting:
    Leangains Day 4

    Last meal yesterday: 10 pm

    First meal today: 11:30 am

    2 hour jiu jitsu

    Last meal today: 8:30 pm

    Note:
    Dumating na yung Jiu Jitsu Gi ko! Ganda grabe at ang sarap mag training pagsuot ko ^_^

  • jazonejazone Posts: 441B-Class

    Jul 7

    Early Morning weigh-in after bathroom:
    69.9

    Exercise:
    None

    Fasting:
    Leangains Day 5

    Last meal yesterday: 8:30 pm

    First meal today: 11:30 am

    none

    Last meal today: 8 pm

    Note:
    Dapat mageexercise today pero nadebit ba naman ako ng 10k pesos sa ATM kaya buong araw naubos ko sa pagreport sa branch at pagwait para lang mareverse. Grabe malas naman

  • jazonejazone Posts: 441B-Class

    Jul 8

    Early Morning weigh-in after bathroom:
    70.1

    Exercise:
    2 hours jiu jitsu

    Fasting:
    Leangains Day 6

    Last meal yesterday: 8 pm

    First meal today: 11:30 am

    2 hours jiu jitsu

    Last meal today: 9:30 pm

    Note:
    Nagusap kami ng coach ko sa jiu jitsu at sabi niya kung gusto ko daw magcompete, need ko magslim down to atleast 65-67 kg. Yung weight class ko kasi na pwede salihan is 70 kg. Yung Jiu Jitsu Gi weighs additional 3 kg pag suot ko na. Need to do a very good cut to make it happen by September.

  • t4g4yt4g4y Posts: 1,669S-Class

    ayun good luck paps!

  • jazonejazone Posts: 441B-Class

    Jul 9

    Early Morning weigh-in after bathroom:
    70.1

    Exercise:
    None

    Fasting:
    Leangains Day 7

    Last meal yesterday: 9:30 pm

    First meal today: 12nn

    No exercise

    Last meal today: 9pm

    Note:
    Bumili pala ako kanina ng 1.25 lbs rubber plates sa Decathlon sa festival alabang. Ang suggested talaga na increase ng overhead at benchpress sa GSLP is 2.5 lbs lang so try ko gawin yun. I think mas maganda yan kasi kahit lower ung progress ng bigat, mas lower din yung chance mag fail kasi maliit lang yung increase.

    @t4g4y said:
    ayun good luck paps!

    Thanks! This means no room for cheat days muna hahaha

  • jazonejazone Posts: 441B-Class

    Jul 10

    Early Morning weigh-in after bathroom:
    69.65

    Average weight this week:
    kg 70.1785714286
    lbs 154.7172661405217

    Exercise:
    GSLP and RPT combo

    Bench Press 110 LBS
    2x5
    1x8
    Increase by 2.5 lbs next session

    Squats 200 lbs
    2x5
    1x6
    Increase by 5 lbs next session

    Shoulder Press 2x6-8(RPT style)
    1x8 35
    1x9 30
    Increase reps next session

    Side Lateral Raise 2x6-8(RPT style)
    1x8 15 lbs
    1x9 10 lbs
    Increase reps next session

    Front Dumbbell Raises 2x6-8(RPT style)
    1x8 15 lbs
    1x9 10 lbs
    Increase reps next session

    Rear Delt Fly 2x6-8(RPT style)
    1x8 15 lbs
    1x9 10 lbs
    Increase reps next session

    Fasting:
    Leangains Day 8

    Last meal yesterday: 9 pm

    First meal today: 11am

    fasted exercise

    Last meal today: 8pm

    Note:
    I took it easy today kasi 7 days yung gap ng last buhat ko nga dahil sa nangyari last week. I deloaded some of the weights and just made sure na natapos ko lahat ng reps.

  • jazonejazone Posts: 441B-Class

    Jul 11

    Early Morning weigh-in after bathroom:
    69.65

    Exercise:
    2 hours jiu jitsu

    Fasting:
    Leangains Day 9

    Last meal yesterday: 8 pm

    First meal today: 12:30 pm

    2 hours jit jitsu

    Last meal today: 8pm

    Note:
    I think ang primary weak point ko sa jiu jitsu is stamina. Madali ako mahingal during sparring sessions. Infact, mas madali pa ako mahingal sa jiu jitsu kesa sa weightlifting.

  • jazonejazone Posts: 441B-Class

    Jul 12

    Early Morning weigh-in after bathroom:
    69.1

    Exercise:
    GSLP and RPT combo routine

    Overhead Press 92.5 lbs
    2x5
    1x5
    Increase by 2.5 lbs next week

    Deadlifts 230 lbs
    1x5
    Increase by 5 lbs next week

    Assisted Pullups w/ band
    1x5

    Negative Pullups
    1x5

    Wide Grip Lat Pulldown 2x6-8 (RPT style)
    1x8 85 lbs
    1x9 80 lbs
    Increase by 5 lbs next week

    Seated Cable Rows 2x6-8 (RPT style)
    1x8 75 lbs
    1x9 70 lbs
    Increase by 5 lbs next week

    Underhand Bent over Row 2x6-8 (RPT style)
    1x8 80 lbs
    1x9 75 lbs
    Increase by 5 lbs next week

    Fasting:
    Leangains Day 10

    Last meal yesterday: 8 pm

    First meal today: 11 am

    fed training

    Last meal today: 8pm

    Note:
    Good day today. Sinubukan ko na yung back attack workout video na ito:

    Tulad ng makikita niyo sa workout, wala pa talaga ako pull up. So pinagcombine ko 1 set ng assisted pull up, 1 set ng negative pullups at 2 sets ng RPT lat pulldown. Then seated cable row na may 2 secs hold. Finally is underhand bent over row. Super sarap ng likod ko haha ramdam ko talaga na tinatamaan.

    Need to adjust sa weights still. Decrease ko yung seated cable row and then increase ko yung sa underhand bent over row.

  • jazonejazone Posts: 441B-Class

    Jul 13

    Early Morning weigh-in after bathroom:
    69.6

    Exercise:
    2 hours jiu jitsu

    Fasting:
    Leangains Day 11

    Last meal yesterday: 8 pm

    First meal today: 11 am

    2 hours jiu jitsu

    Last meal today: 8:30 pm

    Note:
    None.

  • jazonejazone Posts: 441B-Class
    edited July 14

    Jul 14

    Early Morning weigh-in after bathroom:
    69.3

    Exercise:
    GSLP and RPT combo routine

    Bench Press 115 LBS
    2x5
    1x5
    Increase 2.5 lbs next session

    Squats 205 lbs
    2x5
    1x5
    Increase by 5 lbs next session

    Barbell Curls 2x6-8 (RPT style)
    1x8 55 lbs
    1x9 50 lbs
    Increase reps next session

    Standing Barbell Calf Raise 1x12-16 (RPT style)
    1x16 185 lbs
    Increase 10lbs next week

    Barbell Shrugs 2x6-8(RPT style)
    1x8 105 lbs
    1x9 95 lbs
    Increase reps next session

    Tricep Extensions 2x6-8 (RPT style)
    1x8 35
    1x9 30
    Increase reps next session

    Fasting:
    Leangains Day 12

    Last meal yesterday: 8:30 pm

    First meal today: 11 am

    fed training

    Last meal today: 9 pm

    Note:
    Mejo ngalay yung elbows ko kaya hirap mabalance yung bench press. Still natapos ko. Very good day dahil sa wakas nalagpasan ko na yung 205 lbs sa squat. New PR.

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

    Jul 15

    Early Morning weigh-in after bathroom:
    70

    Exercise:
    2 hours jiu jitsu

    Fasting:
    Leangains Day 13

    Last meal yesterday: 9 pm

    First meal today: 11 am

    Last meal today: 8:30 pm

    Note:
    None

  • jazonejazone Posts: 441B-Class

    Jul 16

    Early Morning weigh-in after bathroom:
    69

    Exercise:
    None

    Fasting:
    Leangains Day 14

    Last meal yesterday: 8:30 pm

    First meal today: 10 am

    Last meal today: 6pm

    Note:
    Tulad ng sabi ko last time, mukhang may chance para makapagcompete kung mapapaimprove ko pa lalo yung BJJ ko and at the same time maglose ng weight para sa 70lbs weight class. Ngayon nabanggit ko dati na balak ko ichange yung lifting routing ko to complement yung BJJ. Nagresearch ako sa mga threads na ito:

    https://www.reddit.com/r/bjj/search?q=title:"strength+and+conditioning+megathread"+AND+(title:"2014"+OR+title:"2015"+OR+title:"2016"+OR+title:"2017"+OR+title:"2018"+OR+title:"2019"+OR+title:"2020")&restrict_sr=on&sort=new&t=all

    http://startingstrength.com/resources/forum/training/69599-brazilian-jiu-jitsu-starting-strength-lifting-heavy-experiences.html

    Based sa mga nabasa ko, priority pa din talaga ang low rep, heavy compound lifts to increase overall strength sa BJJ. Marami ako nabasa mga accessory exercises din pero overall consesus ng karamihan is as long as ginawa mo yung compound lifts to increase strength alongside BJJ drills and sparring, magiimprove ang performance. Feel ko talaga kulang ako sa drills dahil nga TTHS lang ang training ko. Mahalaga ang BJJ drills kasi yun yung way para magrease the groove yung mga movements at maging muscle memory nalang. Im still gonna stick with GSLP pero this time im gonna remove some of my plugins to add more BJJ training:

    New GSLP

    Monday
    Bench Press / Overhead Press 2x5, 1x5+AMRAP
    Squats 2x5, 1x5+AMRAP
    BJJ Drills

    Tuesday
    BJJ training

    Wednesday
    Bench Press / Overhead Press 2x5, 1x5+AMRAP
    Deadlifts 1x5+AMRAP
    Assited Pullups 1x5
    Negative Pullups 1x5
    Wide Grip Lat Pulldown 2x6-8 (RPT style)
    Seated Cable Row with 2 sec hold 2x6-8 (RPT style)
    Underhand Bent Over Rows 2x6-8 (RPT style)

    Thursday
    BJJ training

    Friday
    Bench Press / Overhead Press 2x5, 1x5+AMRAP
    Squats 2x5, 1x5+AMRAP
    BJJ Drills

    Saturday
    BJJ training

    Sunday
    BJJ Drills

    Aside from this, I also plan to do Grip exercises sa office para lang makatulong palipas oras habang fasting at wala masyado ginagawa.

    Tulad ng makikita, tinanggal ko yung ibang plugins para maglagay ng bjj drills. Ang hindi ko lang tinanggal is yung back work sa wednesday kasi useful daw yung rowing sa BJJ.

  • jazonejazone Posts: 441B-Class
    edited July 18

    Jul 17

    Early Morning weigh-in after bathroom:
    69

    Average weight this week:
    kg 69.3785714286
    lbs 152.9535680430427

    Exercise:

    Overhead Press 95 LBS
    1x4
    1x3
    1x3
    Decrease to 85 lbs next session

    Squats 210 lbs
    1x5
    1x3
    1x3
    Decrease to 190 lbs next session

    BJJ drills
    20 reps forward shrimp
    20 reps backward shrimp
    10 reps knee on belly each side
    10 reps Hip bump bridge each side
    10 reps Hip up Triangle choke each leg
    10 reps imaginary rope pulls
    10 reps backward scoot
    10 reps Torreando pass In out each side
    10 reps Torreando pass w/ kick each side

    Fasting:
    Leangains Day 15

    Last meal yesterday: 6 pm

    First meal today: 11 am

    Fasted training

    Last meal today: 8:30 pm

    Note:
    Very dissapointed with my lifts today. Dalawa na nga lang binuhat ko pero palpak both. Sobrang distracted ko kasi kakaisip nung gagawin ko na BJJ drills. Kadabuhat ko iba yung nasa isip ko. Wala sa focus tsk tsk. Yung drills ok naman. I just need to do it many many many many moreeeeeeeeeeeeeeeeeeeeeeeeeee times para maging muscle memory na.

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

    Jul 18

    Early Morning weigh-in after bathroom:
    69.4

    Exercise:

    2 hours jiu jitsu

    Fasting:
    Leangains Day 16

    Last meal yesterday: 8:30 pm

    First meal today: 11 am

    jiu jitsu training

    Last meal today: 8 pm

    Note:
    None

  • t4g4yt4g4y Posts: 1,669S-Class

    @jazone said:
    Jul 18

    Early Morning weigh-in after bathroom:
    69.4

    This!

  • jazonejazone Posts: 441B-Class

    @t4g4y said:

    @jazone said:
    Jul 18

    Early Morning weigh-in after bathroom:
    69.4

    This!

    Hi bro. Bakit? May mali ba dun sa weigh in ko?

  • t4g4yt4g4y Posts: 1,669S-Class

    @jazone said:

    @t4g4y said:

    @jazone said:
    Jul 18

    Early Morning weigh-in after bathroom:
    69.4

    This!

    Hi bro. Bakit? May mali ba dun sa weigh in ko?

    hahaha wala paps, natuwa lang ako kasi 69 na digits mo, dati 70+ di ba

  • jazonejazone Posts: 441B-Class

    @t4g4y said:

    @jazone said:

    @t4g4y said:

    @jazone said:
    Jul 18

    Early Morning weigh-in after bathroom:
    69.4

    This!

    Hi bro. Bakit? May mali ba dun sa weigh in ko?

    hahaha wala paps, natuwa lang ako kasi 69 na digits mo, dati 70+ di ba

    ah haha thanks. Strict na ulit ako sa leangains diet e. Naging sloppy kasi ako nung may at june. Determined ako na makuha yung catch weight para sa BJJ.

  • cheesmackcheesmack Posts: 257B-Class

    Samantalang ako di pa rin ma-break ang 70Kg. Whew!

  • jazonejazone Posts: 441B-Class

    @cheesmack said:
    Samantalang ako di pa rin ma-break ang 70Kg. Whew!

    mahirap talaga pre. Yung balance kasi nung rest day calories at lift day calories. Kapag mas malaki yung nagagain na weight sa lift days kesa yung nalolose na weight sa rest days ang hirap talaga mabreak. Yan ang primary problem ko kahit ngayon e.

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