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jazone

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jazone
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  • JAZONE 3.0

    @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.

  • JAZONE 3.0

    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

  • JAZONE 3.0

    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.

  • JAZONE 3.0

    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.

  • Totally Newbie. Need to Achieve Body Goals ????????

    Hi Bro!!!

    Anu po ang goals niyo sir? Nakalagay po kasi is gain muscle ang goal niyo pero as in gain some muscle while losing fat ba which is cutting or gain a lot of muscle while gaining some fat as well which is bulking?

    Based sa goal niyo, dun niyo malalaman ang dapat kainin. Pero ito sample:

    Cutting:
    Lift days = big caloric surplus
    rest days = caloric deficit

    Bulking
    Lift days = very big caloric surplus
    rest days = slightly big caloric surplus

    Oras pagpunta sa gym:
    Nasa inyo po ito. The best time to go to the gym is when it fits your schedule.

    Exercises, reps and set:
    Marami po beginner programs na maganda. May guide sila kung ilan sets at reps at what exercises. Look the following below:
    Stronglifts
    Starting Strength
    GSLP
    I highly recommend GSLP. Its similar sa the two above pero with added As Much Rep as Possible sa final set which is napansin ko na super ganda for challenging yourself.

    Gymtime and Rest time:
    The best thing here is to alternate gym time and rest time. If you can go to the gym at MWF, then rest TTHSS. Basically parang ganito: gym day, rest day, gym day, rest day, gym day, rest day, rest day.

    I hope my tips will help you