Note:
So nag decide muna ako na magtake ng 1 week break sa intermittent fasting then start over again. Napansin ko kasi ang dalas ko na siya mabreak early so just need to restart it and follow it better.
Note:
Ah sayang nabitin yung lakas sa overhead press. Pero ok lang kasi first time ko naman talaga buhatin yung 100 lbs. Other lifts are ok no issues. Nilipat ko muna sa wednesdays yung barbell shrugs.
Note:
Bad day today. Sobrang nagkamali ako dun sa 120 lbs na bench press ko. Nung final rep hindi straight yung forearms ko kaya nagtilt papunta sa muka ko yung bar. Buti nalang at may support kaya hindi naman tumama sa muka. Pero ang nakakainis kasi maraming beses ko na nalagpasan tong 120 lbs kaya nakakainis lang na magfail bigla dahil sa bad form. Balak ko bumawi pagdeload sa 110 lbs.
Note:
I am thinking of making some changes sa mga routine.
Sa back focused wednesdays ko, im thinking of changing the pulldowns to assisted pullups and then removing the TBAR row and adding the underhand barbell row. Napanuod ko kasi tong 2 videos recently for back development:
So basically the new plugins for wednesday are:
deadhang pullups w/ band (hanggang sa kayanin ko na wala na)
Negative pullups
seated cable row w/ 2 sec hold (need ko siguro deload dito para magawa ko yung 2 sec hold)
Underhand bent over barbell row
Another change im thinking is regarding my combinatio of strength training at jiu jitsu. Iniisip ko kung imomodify ko ba yung strength training ko to benefit my jiu jitsu. Ngayon, nagreresearch ako kung anu ba yung ginagawang strength training ng mga jiu jitsu practitioners at kung kaya ko ito ilagay sa sarili kong training
@t4g4y said:
keep it up bro! kelan ang next pic update?
Today bro! naipon yung mga updates ko for 6 days kasi sinusulat ko nalang sa CP dahil hindi ko na masyado magalaw yung PC ko. Ngayon ko binagsak mga updats. I am actually about to take pics now haha
@t4g4y said:
keep it up bro! kelan ang next pic update?
Today bro! naipon yung mga updates ko for 6 days kasi sinusulat ko nalang sa CP dahil hindi ko na masyado magalaw yung PC ko. Ngayon ko binagsak mga updats. I am actually about to take pics now haha
@t4g4y said:
keep it up bro! kelan ang next pic update?
Today bro! naipon yung mga updates ko for 6 days kasi sinusulat ko nalang sa CP dahil hindi ko na masyado magalaw yung PC ko. Ngayon ko binagsak mga updats. I am actually about to take pics now haha
Side Lateral Raise 2x8-10(RPT style)
1x7 20 lbs
1x8 15 lbs
Deload to 15 lbs next session
Front Dumbbell Raises 2x8-10(RPT style)
1x10 20 lbs
1x11 15 lbs
Increase weight next session
Rear Delt Fly 2x8-10(RPT style)
1x7 20 lbs
1x8 15 lbs
Deload to 15 lbs next session
Fasting:
Leangains Day 1
Last meal yesterday: 8 pm
First meal today: 12 nn
fasted training
Last meal today: 9:30 pm
Note:
Did my pics and measurements for start of July. As like last time, i lost some body fat % even if weight increased since last time. Nagbreak ako ng 1 week sa intermittent fasting and I am starting again today and hopefully I can fast better than what I ahve been doing sa last 2 months. I know na very effective yung intermittent fasting when ginawa ko siya nung first 3 months ko pero yung last 2 months ko ng fasting super sloppy na. So I am restarting so that hopefully I can get the same success that I had during the first 3 months when I lost some weight pero I lost alot of bodyfat %. Yung pics ko ok naman kita yung improvement sa back from last time.
@cheesmack said:
Kapal ng back mo. Galing! Ako di ko alam ano na itsura ng likod ko. Haha! Nice progress!
uy talaga bro? thanks! to be honest hindi ako super confident sa back routine ko. pero kung titingnan mo nga yung dati at ngayon may improvement. Balak ko pa patindihin yung back routine ko this coming wednesday ^_^
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
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.
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.
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.
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.
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.
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.
Comments
im surprised walang inuman na nangyari nung long weekend hehehe
haha oo nga e.
June 27
Early Morning weigh-in after bathroom:
n/a
Exercise:
2 hrs jiu jitsu
Fasting:
No fasting
Note:
So nag decide muna ako na magtake ng 1 week break sa intermittent fasting then start over again. Napansin ko kasi ang dalas ko na siya mabreak early so just need to restart it and follow it better.
June 28
Early Morning weigh-in after bathroom:
n/a
Exercise:
GSLP
Overhead Press 100 lbs
1x3
1x1
1x2
Deload to 90 lbs next week
Deadlifts 225 lbs
1x5
Increase by 5 lbs next week
Seated Cable Rows 2x8-10 (RPT style)
1x10 80 lbs
1x11 75 lbs
Increase by 5 lbs next week
Wide Grip Lat Pulldown 2x8-10 (RPT style)
1x10 90 lbs
1x11 85 lbs
Increase by 5 lbs next week
Barbell Shrugs 2x6-8(RPT style)
1x8 100 lbs
1x9 90 lbs
Fasting:
No fasting
Note:
Ah sayang nabitin yung lakas sa overhead press. Pero ok lang kasi first time ko naman talaga buhatin yung 100 lbs. Other lifts are ok no issues. Nilipat ko muna sa wednesdays yung barbell shrugs.
June 29
Early Morning weigh-in after bathroom:
71.4
Exercise:
2 hrs jiu jitsu
Fasting:
No fasting
Note:
Grabe sobrang nakakapagod talaga ng jiu jitsu sessions. Ito na talaga ang cardio ko.
June 30
Early Morning weigh-in after bathroom:
70.95
Exercise:
GSLP
Bench Press 120 LBS
2x4
1x2
Deload to 110 lbs next session
Squats 195 lbs
2x5
1x7
Increase by 5 lbs next session
Barbell Curls 2x6-8 (RPT style)
1x8 60 lbs
1x9 55 lbs
Increase reps next session
Standing Barbell Calf Raise 1x12-16 (RPT style)
1x16 175 lbs
Increase 10lbs next week
Leg Curl 2x6-8 (RPT style)
1x8 75
1x9 70
Increase reps next session
Tricep Extensions 2x6-8 (RPT style)
1x8 40
1x9 35
Increase reps next session
Fasting:
No fasting
Note:
Bad day today. Sobrang nagkamali ako dun sa 120 lbs na bench press ko. Nung final rep hindi straight yung forearms ko kaya nagtilt papunta sa muka ko yung bar. Buti nalang at may support kaya hindi naman tumama sa muka. Pero ang nakakainis kasi maraming beses ko na nalagpasan tong 120 lbs kaya nakakainis lang na magfail bigla dahil sa bad form. Balak ko bumawi pagdeload sa 110 lbs.
Jul 1
Early Morning weigh-in after bathroom:
n/a
Exercise:
2 hrs jiu jitsu
Fasting:
No fasting
Note:
Another exhausting jiu jitsu session.
keep it up bro! kelan ang next pic update?
Jul 2
Early Morning weigh-in after bathroom:
70.45
Exercise:
none
Fasting:
No fasting
Note:
I am thinking of making some changes sa mga routine.
Sa back focused wednesdays ko, im thinking of changing the pulldowns to assisted pullups and then removing the TBAR row and adding the underhand barbell row. Napanuod ko kasi tong 2 videos recently for back development:
So basically the new plugins for wednesday are:
deadhang pullups w/ band (hanggang sa kayanin ko na wala na)
Negative pullups
seated cable row w/ 2 sec hold (need ko siguro deload dito para magawa ko yung 2 sec hold)
Underhand bent over barbell row
Another change im thinking is regarding my combinatio of strength training at jiu jitsu. Iniisip ko kung imomodify ko ba yung strength training ko to benefit my jiu jitsu. Ngayon, nagreresearch ako kung anu ba yung ginagawang strength training ng mga jiu jitsu practitioners at kung kaya ko ito ilagay sa sarili kong training
Today bro! naipon yung mga updates ko for 6 days kasi sinusulat ko nalang sa CP dahil hindi ko na masyado magalaw yung PC ko. Ngayon ko binagsak mga updats. I am actually about to take pics now haha
waaahahaha go go go!
ok na haha. post ko mamaya
Jul 3
Early Morning weigh-in after bathroom:
70.3
Average weight in 12 days:
kg 71.14375
lbs 156.84512065
Measurements for this past month:
chest - 92.7
right arm - 33 flexed
left arm - 31.8 flexed
2" above navel - 81
navel - 87
2" below navel - 88.5
hips(widest point) - 94
right thigh - 57.5 flexed
left thigh - 56.5 flexed
neck - 35.8
approximate bf% - 22
calculator.net - body fat = 21.8%
Exercise:
GSLP and RPT combo
Overhead Press 90 LBS
2x5
1x6
Increase by 5 lbs next session
Squats 200 lbs
2x5
1x7
Increase by 5 lbs next session
Shoulder Press 2x8-10(RPT style)
1x10 35
1x11 30
Increase weight next session
Side Lateral Raise 2x8-10(RPT style)
1x7 20 lbs
1x8 15 lbs
Deload to 15 lbs next session
Front Dumbbell Raises 2x8-10(RPT style)
1x10 20 lbs
1x11 15 lbs
Increase weight next session
Rear Delt Fly 2x8-10(RPT style)
1x7 20 lbs
1x8 15 lbs
Deload to 15 lbs next session
Fasting:
Leangains Day 1
Last meal yesterday: 8 pm
First meal today: 12 nn
fasted training
Last meal today: 9:30 pm
Note:
Did my pics and measurements for start of July. As like last time, i lost some body fat % even if weight increased since last time. Nagbreak ako ng 1 week sa intermittent fasting and I am starting again today and hopefully I can fast better than what I ahve been doing sa last 2 months. I know na very effective yung intermittent fasting when ginawa ko siya nung first 3 months ko pero yung last 2 months ko ng fasting super sloppy na. So I am restarting so that hopefully I can get the same success that I had during the first 3 months when I lost some weight pero I lost alot of bodyfat %. Yung pics ko ok naman kita yung improvement sa back from last time.
Pics:
nice, ibang iba na kumpara sa una! keep it up paps, congrats!
Kapal ng back mo. Galing! Ako di ko alam ano na itsura ng likod ko. Haha! Nice progress!
Thanks! pag tinitingnan ko nga yung mga dati kita yung difference haha
uy talaga bro? thanks! to be honest hindi ako super confident sa back routine ko. pero kung titingnan mo nga yung dati at ngayon may improvement. Balak ko pa patindihin yung back routine ko this coming wednesday ^_^
Updated na yung notes for July 3
Jul 4
Early Morning weigh-in after bathroom:
70.75
Exercise:
2 hours jiu jitsu training
Fasting:
Leangains Day 2
Last meal yesterday: 9:30 pm
First meal today: 11:30 am
2 hours jiu jitsu training
Last meal today: 8:30 pm
Note:
None
Jul 5
Early Morning weigh-in after bathroom:
69.95
Exercise:
None
Fasting:
Leangains Day 3
Last meal yesterday: 8:30 pm
First meal today: 12noon
no training
Last meal today: 10pm
Note:
Nagkaroon ng biglaang lakad ang barkada kaya hindi nakapag exercise
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 ^_^
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
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.
ayun good luck paps!
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.
Thanks! This means no room for cheat days muna hahaha
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.
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.
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.
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.
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.