Today is January 10, 2012 which is a week from my FAILED Day 1 so I decided to try the Health Kiosk to check my progress. So here's the comparison:
Stats as of Jan 3, 2012 (Tuesday, 1 week ago)
Weight: 204 lbs / 92.8 kg
Blood Pressure:
Max Systolic... 118 mmHg
Min Diastolic... 76 mmHg
Pulse/min... 95
Body Fat Estimation:
Fat Index... 28.4%
Fat Mass... 57lb 14oz / 26.3 kg
Free F. Mass... 146lb 7oz / 66.5 kg
==================
Stats as of Jan 10, 2012 (TODAY, as of this posting)
Weight: 204 lbs / 93.0 kg
Blood Pressure:
Max Systolic... 123 mmHg
Min Diastolic... 80 mmHg
Pulse/min... 103
Body Fat Estimation:
Fat Index... 27.7%
Fat Mass... 56lb 9oz / 25.7kg
Free F. Mass... 148lb 7oz / 67.3kg
==================
Analysis:
1. Weight: I gained 0.2 kg of body weight.
2. Fat Index: I lost 1 lb and 5oz of body fat. (-0.6 kg fat)
3. Free F. Mass: I gained 2 lbs of muscle. (+0.8 kg muscle)
If the Mercury Drug Health Kiosk is accurate then, HOLY S417! I made progress!
Checked my stats today, mejo nakaka disappoint nga lang. I started a Sr. Pedro roasted chicken quarter diet for the last 2 days pero I didn't eat the skin. And here's the result:
Stats as of Jan 10, 2012 (Tuesday)
Weight: 204 lbs / 93.0 kg
Blood Pressure:
Max Systolic... 123 mmHg
Min Diastolic... 80 mmHg
Pulse/min... 103
Body Fat Estimation:
Fat Index... 27.7%
Fat Mass... 56lb 9oz / 25.7kg
Free F. Mass... 148lb 7oz / 67.3kg
==================
Stats as of Jan 14, 2012 (Saturday)
Weight: 200 lbs / 90.8 kg
Blood Pressure:
Max Systolic... 129 mmHg
Min Diastolic... 78 mmHg
Pulse/min... 92
Body Fat Estimation:
Fat Index... 28.7%
Fat Mass... 57lb 4oz / 26.0 kg
Free F. Mass... 142lb 11oz / 64.8 kg
==================
Analysis:
1. Weight: I lost 2.2 kg of body weight.
2. Fat Index: I gained 11oz of body fat. (+0.3 kg fat)
3. Free F. Mass: I lost 5 lbs and 9oz of muscle. (-2.5 kg muscle)
I need to rethink my diet and get more rest. Bumili na din ako ng ON Whey (P2,600 if you wanted to know the price) kanina sa The Cutting Edge Shopwise Araneta Center para sure na hindi mag-catabolic / cannibalistic state. Sir last, now I know what you mean sa 'delikado sa hard gained muscles.' Argh!
Breakfast Quaker Oatmeal with whey and snack whey mixed with water. Lunch spaghetti (pag may training) pag wala tuna sandwich. Dinner imbes na 4 parts lang yung chicken papa-chop ko ng 6 parts na lang para mas maliit servings with wheat bread din. Kung kulang sa calories dagdag ako ng liver spread on wheat bread. Kung kulang pa din dagdag whey with water. Hindi ko pa nagagawa computations, sleep muna, later na lang ule.
Btw, sa training pansin ko parang naiiwan sa development yung shoulders ko. Mejo hirap ako sa 65lbs na barbell overhead press pero sa squat, bench, and barbell row ok naman. Deadlift mejo sumakit konti likod baka may mali ako sa form. Review na lang later ng form antok na ko.
sa DL mo, start ka muna sa moderate weight, then pag aralan mo proper form, bali wala kase kung mabigat nga pero nde proper walang gains un, and sa shoulders mo baka same kayo ni sir milk, meron siyang volume training and strength sa loob ng 1week. ask him,
^ Thank you sir, kaka-start ko lang mag add ng cardio sa workout ko bale last saturday I did 15 mins stationary bike after ng workout. HIIT-style ginagawa ko pero low intensity pa lang ako ngayon. I'll try to gradually build up my speed and resistance ng bike. All in all nakaka, more or less, 1 hour lang ako sa gym. I revised my program to add cardio after workout.
Day 1:
I start with a 5 min light warm up sa stationary bike. Then pahinga sandali to catch my breath. Then 1 set warm up for squat then 5x5. After that bench, 1x5 warmup then 5x5. Last workout barbell row 1x5 then 5x5. Then cooldown ako ng 15 mins sa stationary bike HIIT style.
Day 2:
Warm up sa bike. Then 1 set warm up for squat then 5x5. Rest. Barbell Overhead Press (bane of my existence) 1x5 then 5x5. Last Deadlift 2x5, 1x5, then 1x5. Then cooldown ako ng 15 mins sa stationary bike HIIT style.
Day 3:
Same as Day 1 but with additional 5 pounds of weight. Same goes for Day 2.
^ Thank you sir. Excited na nga ako every gym day. Naadik na ata ako sa bakal.:D I'll ramp it up by 10 pounds today instead of 5. Try lang. I'll see what happens.
Today is Day 1 for the week so here's what my program looks like:
Warm up = Stationary Bike 5mins
Squats:
1 x 5 @ 45 lbs. (15lb plate / 15lb. bar / 15lb plate)
5 x 5 @ 75 lbs. (30 / 15 /30)
Bench:
1 x 5 @ 45 lbs. (15lb plate / 15lb. bar / 15lb plate)
5 x 5 @ 75 lbs. (30 / 15 /30)
Barbell Row:
1 x 5 @ 45 lbs. (15lb plate / 15lb. bar / 15lb plate)
5 x 5 @ 75 lbs. (30 / 15 /30)
Cooldown = HIIT Stationary Bike 15 mins
Off ko last night so I woke up at 3am, had breakfast at 3:15am Peanut Butter sandwich. Later at 6am pre-workout meal Quaker Oatmeal with whey. post-workout 2 servings whey. BTW, yung meal plan ko was designed for my workdays so mejo jumble ko lang ng unti to better suit this day. Outline of my meal plan below:
I know I said 'no excuses' pero I wasn't able to go to the gym today. The electrician and the mechanic were available today kaya I took the opportunity to have my bike fixed which took all day. No energy left for the gym. Wed-Fri-Sun na Gym Sched ko for this week. Rest na lang muna then gym tomorrow morning since it's still my night off. Update na lang tom.
ayus lang yan, once in a while lang naman saka isa pa it seems urgent para sayu ung magpagawa nung bike mo kaya bawi ka na lang bukas basta wag lang lagi bro.
@DSmallDivide... yes sir, and hopefully wala nang distractions in the future para consistent na training ko.
@monching11... Ayoko nga sana ma break yung cycle sir kasi pag naumpisahan baka mawili.:D
Had peanut butter sandwich at 5am this morning. Myang 8am oatmeal and whey naman then gym 30 mins after. Update later kung ok yung 10 pound jump sa weight. *sign of the cross*
I was supposed to go to the gym at 8:30am but my dad asked me to go with him to LTO para mag-renew ng rehistro so na delay workout ko. Alam nya na mag-gym ako today kaya pinauna na nya ako umuwi so I got home around 11:30am. So PWO ako ng Tuna sandwich with salad on the side (lettuce, 1 tbsp evoo, pinch of salt). Went to the gym at around 12:15.
Warmup: Bike 5 mins
Squats:
(hindi ko matancha kung ano yung weight ng bar sa smith machine nila kaya in-eyeball ko na lang yung weight, in kilos pa. Iba pa yung size ng slot ng bar, mas malaki.)
Warm up (estimate) 2.5 kilos per side + bar (20lbs???) 1x5
Workout (estimate) 8.75 kilos per side + bar 5x5
Last time na nag squats ako at 65lbs (bar included) sakto lang yung resistance sakin. Not too easy pero not too difficult. Pero yung kanina Nagg-growl na ko. Konti na lang super saiya-jin na. Feeling ko more than 20lbs ata yung bar, sabi lang kasi sakin nung trainer na 20lbs pero feeling ko 45lbs ata, ewan ko)
Bench:
Warm up @ 45lbs 1x5
Workout @ 75 5x5
No problem sa bench. Parang gusto ko i-increase ng 10 pounds ule next workout. Feeling ko mas malakas yung triceps and chest ko kesa ibang muscle group.
Barbell Row:
Warm up @ 45lbs 1x5
Workout @ 75 5x5
Ok lang din yung barbell row kanina. Sakto lang din. Next increase will be 5lbs lang para hindi mabigla masyado.
Cooldown:
Eto ang may problem. It's my first time to go to the gym ng tanghaling tapat kaya hindi ko inexpect na grabe pala init. BTW, first time ko din mag-gym dun sa pinuntahan ko kanina pero madalas ko madaanan at mukha namang presko. May kalakihan kasi yung lugar kaya iniisip ko maganda ventilation nila. Susmaryosep! May electric fan kaso isa lang nasa kasulok-sulukan pa.
Ayun long story short, I had to cut my cooldown time short. Almost 10mins lang mga 8 or 9mins something pero increase ko naman yung intensity kaya tagaktak pawis ko pati hininga ko hinahabol ko na din.
All in all, ok naman yung work out. Wala nga lang silang squat rack, yung smith machine lang and kulang sa ventilation. Next time dun na lang ule ako sa usual na pinupuntahan ko. Free weights, plates in lbs, and most of all, presko.
^ Thanks sir. Onga nun pagtingin ko dun sa smith machine na kilos nabwisit din ako eh. Nak ng tokwa magko-convert pa ko eh wala naman ako calculator!:D Tinatamad naman ako kunin sa locker cp ko. Pero sa tingin ko mga 80lbs total yun eh. Yung 65lbs kasi sakto lang sakin last time hindi ako hirap, tama lang. Pero kanina mejo moderate to intense effort ko. Dati intensity sa squat (in a scale of 1 to 10) around 6 kanina parang nasa 8.5.
Post workout ko pala kanina 2 servings ng whey protein. Then after 3 hours (around 5pm) kain ako ng small serving ng spaghetti (mga 3 forks ata yun), toasted wheat bread with evoo and basil and italian seasoning, and salad (lettuce, 1 tbsp evoo, salt and pepper)
Tomorrow is cardio day. Muay Thai for 2 hours sa SPRAWL Cubao para mas mapabilis ang weight loss ko. Pag satisfied nako sa physique and weight ko, bulk naman!:D
Today is Muay Thai Day! Woke up at 5:30am (last night was my VL) then prepared breakfast of Century Tuna in Brine Omelet (without the brine), with sprinkles of italian seasoning and basil, plus salt and pepper to taste. Oh, and a squirt of mustard just to make things interesting.
While preparing it, I ate an 'almost' handful of pan roasted nuts with a bit of evoo and a few pinches of salt. BTW, I don't use evoo for frying. I haven't fried anything since I started my workout. The omelet I am making is oil-free, on a non-stick pan. Toasted a slice of Gardenia WWB then spread a tbsp of evoo and sprinkled some IS and basil.
I was only able to finish half of the tuna omelet, probably because of the water I drank, the wheat bread, and nuts I ate. Stored the remaining portion in the fridge for later use.
Later, prepare ako ng oatmeal with whey pang pre-wo. This is going to be a long day...
(pasensya na ginawa kong diary tong personal journal )
^
Go ahead lang this is what a journal is for. Kamusta ang progress sir?
Ok naman sir. Nag weigh-in ako sa bathroom scale with just boxers on. I'm at 194lbs na. Hindi ko pa na-try ule sa Health Kiosk pero daan ako dun bukas.
sir patrick sorry hindi n kita nabalikan, sobrang busy kasi this week. Anway, how can i help u sir?
Ok lang sir, may question sana ako sa keto diet pero naisip ko din na saka na lang para hindi ako masyado ma-information overload.:D
Muay Thai training went as expected. Super hingal. Halos himatayin, at sumuka. I'm still sore all over, hirap kumilos, kaya I postponed weight training for tomorrow na lang. Kelngan maka-recover ng matindi.
Program for Saturday January 21, 2012
Squats:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
5 x 5 @ 85lbs
Overhead Press:
1 x 5 @ 45lbs
5 x 5 @ 70lbs
Deadlift:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
1 x 5 @ 100lbs
I practiced the proper form, ginamit ko yung pangsungkit ng damit hehe, hopefully no more back pain tomorrow after ng training.
Nasira memory ng pc ko kaya down yung computer for a few days. Kakabili ko lang ngayon kaya update ko lang 'tong journal.
For Saturday and Sunday I decided to make it a rest day para day 1 for the week ko would be Monday.
Program yesterday Monday January 23, 2012
Squats:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
5 x 5 @ 85lbs
Hindi ko muna dinagdagan yung weight sa squats mejo hirap pa din sa 85lbs. Baka sa Friday na lang ako mag-increase ng 5lbs.
Standing Overhead Press:
1 x 5 @ 45lbs
5 x 5 @ 70lbs
Hirap pero manageable. Increase ng 5lbs sa Friday.
Deadlift:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
1 x 5 @ 100lbs
Deadlift, ok na. No more pain in the back. Gumamit din ako ng back support for all my workouts. Laking tulong. Increase ako ng 5lbs next workout.
Barbell Bicep Curls:
1 x 5 @ 25lbs
5 x 5 @ 50lbs
Nagdagdag ako ng isolation para madevelop din biceps ko para macho looking.hehe
Program for Wednesday January 25, 2012
Squats:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
5 x 5 @ 85lbs
Bench Press:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
5 x 5 @ 85lbs
Barbell Row:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
1 x 5 @ 85lbs
Baka magdagdag din ng isolation for triceps depende sa kondisyon bukas.
Strengthen your posterior chain and core. Also practice valsalva maneuver or Ab intra pressure to stabilize your core and to alleviate pressure from your lower back when doing squats and deadlift. Using a belt this early would only weaken your lower back in the long run. I deadlift more than 2x my BW yet I don't use any belt yet.
I suggest you stick to your current prgramming as it is. There's a very good reason why only those exercises are included in that program and those compound exercises would also target your arms. But if you still want to do additional work on your biceps I suggest you do close grip chin ups and for your triceps do dips instead.
@donbuh, thanks sir buh. I weighed myself this morning I'm at 190lbs weigh ule ako later before bedtime to check.
@Mighty_Oak, thank you sir ire-research ko yan para ma-try. Hanap na din ako ng core strengthening para yung ang gawin ko during the 2 separate rest days.
Yung chin ups pala and dip sir I tried it, hindi pa carry ng arms ko yung BW ko and wala silang machine para sa dips and chin ups. Alternative ko lang yung BB Bicep Curl and kung ano man pwede alternative for triceps, for now.
Squats: Smith Machine
2 x 5 @ 45lbs
1 x 5 @ 83lbs (8.75kls per side + 45lb bar)
5 x 5 @ 89lbs (10kls per side + 45lb bar)
Balik ako sa gym dito samin. No choice, ayoko naman pumunta pa ng Cubao para lang mag-gym. Gastos. Hindi ko nanaman na tancha yung kilos demmit ngayon ko lang na-compute.
Bench Press:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
5 x 5 @ 85lbs
No problem. Increase by 10lbs on Monday (week 5)
Barbell Row:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
1 x 5 @ 85lbs
No problem din. Bka same increase din.
Cooldown: stationary bike 10mins HIIT style.
No isolation today. Sundin ko na lang yung program pero gusto ko talaga ma-develop arms ko ng mas mabilis para at least may makita man lang akong improvement. I look at myself in the mirror pero I don't see any visible change although yung officemates ko nagco-comment na pumayat daw ako. Partida hindi ko pa sinabi sa kanila na nag-gym ako.hehehe
No problem with the squat. Mukhang madali din madevelop leg strength ko.
Standing Overhead Press:
1 x 5 @ 45lbs
5 x 5 @ 70lbs
Dapat 75lbs kaso first set ng workout ko hindi ko kinaya, hanggang 4 reps lang, todo piga na. Deload ako ng 5lbs. 4 sets @ 70lbs.
Deadlift:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
1 x 5 @ 105lbs
No problem din sa deadlift.
Shoulders talaga problema ko. Yung ibang workouts naman ok yung progression. Sa off ko, tuesday and friday morning, jogging around luneta. Saka na muay thai pag mejo nakapag cardio na ko ng maayos. After 1 month na lang ako balik ng muay thai. Hindi kasi sulit bayad, puro ako timeout. 2 hours yung training session pero yung pahinga ko siguro more or less 30mins. After a month tingnan ko kung may improvement sa endurance ko.
Comments
Thanks! Ok na'ko. Solid poopoo na. Wla ng sakit ng tyan, wala na din fever. Game na ule! Off to the gym...
Stats as of Jan 3, 2012 (Tuesday, 1 week ago)
Weight: 204 lbs / 92.8 kg
Blood Pressure:
Max Systolic... 118 mmHg
Min Diastolic... 76 mmHg
Pulse/min... 95
Body Fat Estimation:
Fat Index... 28.4%
Fat Mass... 57lb 14oz / 26.3 kg
Free F. Mass... 146lb 7oz / 66.5 kg
==================
Stats as of Jan 10, 2012 (TODAY, as of this posting)
Weight: 204 lbs / 93.0 kg
Blood Pressure:
Max Systolic... 123 mmHg
Min Diastolic... 80 mmHg
Pulse/min... 103
Body Fat Estimation:
Fat Index... 27.7%
Fat Mass... 56lb 9oz / 25.7kg
Free F. Mass... 148lb 7oz / 67.3kg
==================
Analysis:
1. Weight: I gained 0.2 kg of body weight.
2. Fat Index: I lost 1 lb and 5oz of body fat. (-0.6 kg fat)
3. Free F. Mass: I gained 2 lbs of muscle. (+0.8 kg muscle)
If the Mercury Drug Health Kiosk is accurate then, HOLY S417! I made progress!
Stats as of Jan 10, 2012 (Tuesday)
Weight: 204 lbs / 93.0 kg
Blood Pressure:
Max Systolic... 123 mmHg
Min Diastolic... 80 mmHg
Pulse/min... 103
Body Fat Estimation:
Fat Index... 27.7%
Fat Mass... 56lb 9oz / 25.7kg
Free F. Mass... 148lb 7oz / 67.3kg
==================
Stats as of Jan 14, 2012 (Saturday)
Weight: 200 lbs / 90.8 kg
Blood Pressure:
Max Systolic... 129 mmHg
Min Diastolic... 78 mmHg
Pulse/min... 92
Body Fat Estimation:
Fat Index... 28.7%
Fat Mass... 57lb 4oz / 26.0 kg
Free F. Mass... 142lb 11oz / 64.8 kg
==================
Analysis:
1. Weight: I lost 2.2 kg of body weight.
2. Fat Index: I gained 11oz of body fat. (+0.3 kg fat)
3. Free F. Mass: I lost 5 lbs and 9oz of muscle. (-2.5 kg muscle)
I need to rethink my diet and get more rest. Bumili na din ako ng ON Whey (P2,600 if you wanted to know the price) kanina sa The Cutting Edge Shopwise Araneta Center para sure na hindi mag-catabolic / cannibalistic state. Sir last, now I know what you mean sa 'delikado sa hard gained muscles.' Argh!
Breakfast Quaker Oatmeal with whey and snack whey mixed with water. Lunch spaghetti (pag may training) pag wala tuna sandwich. Dinner imbes na 4 parts lang yung chicken papa-chop ko ng 6 parts na lang para mas maliit servings with wheat bread din. Kung kulang sa calories dagdag ako ng liver spread on wheat bread. Kung kulang pa din dagdag whey with water. Hindi ko pa nagagawa computations, sleep muna, later na lang ule.
Btw, sa training pansin ko parang naiiwan sa development yung shoulders ko. Mejo hirap ako sa 65lbs na barbell overhead press pero sa squat, bench, and barbell row ok naman. Deadlift mejo sumakit konti likod baka may mali ako sa form. Review na lang later ng form antok na ko.
Day 1:
I start with a 5 min light warm up sa stationary bike. Then pahinga sandali to catch my breath. Then 1 set warm up for squat then 5x5. After that bench, 1x5 warmup then 5x5. Last workout barbell row 1x5 then 5x5. Then cooldown ako ng 15 mins sa stationary bike HIIT style.
Day 2:
Warm up sa bike. Then 1 set warm up for squat then 5x5. Rest. Barbell Overhead Press (bane of my existence) 1x5 then 5x5. Last Deadlift 2x5, 1x5, then 1x5. Then cooldown ako ng 15 mins sa stationary bike HIIT style.
Day 3:
Same as Day 1 but with additional 5 pounds of weight. Same goes for Day 2.
Today is Day 1 for the week so here's what my program looks like:
Warm up = Stationary Bike 5mins
Squats:
1 x 5 @ 45 lbs. (15lb plate / 15lb. bar / 15lb plate)
5 x 5 @ 75 lbs. (30 / 15 /30)
Bench:
1 x 5 @ 45 lbs. (15lb plate / 15lb. bar / 15lb plate)
5 x 5 @ 75 lbs. (30 / 15 /30)
Barbell Row:
1 x 5 @ 45 lbs. (15lb plate / 15lb. bar / 15lb plate)
5 x 5 @ 75 lbs. (30 / 15 /30)
Cooldown = HIIT Stationary Bike 15 mins
Off ko last night so I woke up at 3am, had breakfast at 3:15am Peanut Butter sandwich. Later at 6am pre-workout meal Quaker Oatmeal with whey. post-workout 2 servings whey. BTW, yung meal plan ko was designed for my workdays so mejo jumble ko lang ng unti to better suit this day. Outline of my meal plan below:
syempre naman may exemptions din
@monching11... Ayoko nga sana ma break yung cycle sir kasi pag naumpisahan baka mawili.:D
Had peanut butter sandwich at 5am this morning. Myang 8am oatmeal and whey naman then gym 30 mins after. Update later kung ok yung 10 pound jump sa weight. *sign of the cross*
Warmup: Bike 5 mins
Squats:
(hindi ko matancha kung ano yung weight ng bar sa smith machine nila kaya in-eyeball ko na lang yung weight, in kilos pa. Iba pa yung size ng slot ng bar, mas malaki.)
Warm up (estimate) 2.5 kilos per side + bar (20lbs???) 1x5
Workout (estimate) 8.75 kilos per side + bar 5x5
Last time na nag squats ako at 65lbs (bar included) sakto lang yung resistance sakin. Not too easy pero not too difficult. Pero yung kanina Nagg-growl na ko. Konti na lang super saiya-jin na. Feeling ko more than 20lbs ata yung bar, sabi lang kasi sakin nung trainer na 20lbs pero feeling ko 45lbs ata, ewan ko)
Bench:
Warm up @ 45lbs 1x5
Workout @ 75 5x5
No problem sa bench. Parang gusto ko i-increase ng 10 pounds ule next workout. Feeling ko mas malakas yung triceps and chest ko kesa ibang muscle group.
Barbell Row:
Warm up @ 45lbs 1x5
Workout @ 75 5x5
Ok lang din yung barbell row kanina. Sakto lang din. Next increase will be 5lbs lang para hindi mabigla masyado.
Cooldown:
Eto ang may problem. It's my first time to go to the gym ng tanghaling tapat kaya hindi ko inexpect na grabe pala init. BTW, first time ko din mag-gym dun sa pinuntahan ko kanina pero madalas ko madaanan at mukha namang presko. May kalakihan kasi yung lugar kaya iniisip ko maganda ventilation nila. Susmaryosep! May electric fan kaso isa lang nasa kasulok-sulukan pa.
Ayun long story short, I had to cut my cooldown time short. Almost 10mins lang mga 8 or 9mins something pero increase ko naman yung intensity kaya tagaktak pawis ko pati hininga ko hinahabol ko na din.
All in all, ok naman yung work out. Wala nga lang silang squat rack, yung smith machine lang and kulang sa ventilation. Next time dun na lang ule ako sa usual na pinupuntahan ko. Free weights, plates in lbs, and most of all, presko.
muntik ko na hindi tapiusin basahin kasi as kgs ang sa squat..baka hindi ako maka relate..so far, you did a great job!!!keep it up pat!!!
Post workout ko pala kanina 2 servings ng whey protein. Then after 3 hours (around 5pm) kain ako ng small serving ng spaghetti (mga 3 forks ata yun), toasted wheat bread with evoo and basil and italian seasoning, and salad (lettuce, 1 tbsp evoo, salt and pepper)
Tomorrow is cardio day. Muay Thai for 2 hours sa SPRAWL Cubao para mas mapabilis ang weight loss ko. Pag satisfied nako sa physique and weight ko, bulk naman!:D
While preparing it, I ate an 'almost' handful of pan roasted nuts with a bit of evoo and a few pinches of salt. BTW, I don't use evoo for frying. I haven't fried anything since I started my workout. The omelet I am making is oil-free, on a non-stick pan. Toasted a slice of Gardenia WWB then spread a tbsp of evoo and sprinkled some IS and basil.
I was only able to finish half of the tuna omelet, probably because of the water I drank, the wheat bread, and nuts I ate. Stored the remaining portion in the fridge for later use.
Later, prepare ako ng oatmeal with whey pang pre-wo. This is going to be a long day...
(pasensya na ginawa kong diary tong personal journal
Go ahead lang this is what a journal is for. Kamusta ang progress sir?
Ok naman sir. Nag weigh-in ako sa bathroom scale with just boxers on. I'm at 194lbs na. Hindi ko pa na-try ule sa Health Kiosk pero daan ako dun bukas.
Thanks sir, hindi ko kasi nalilista yung mga kinakain ko kaya dito ko na lang nilalagay. Pati weight progression na din.
Thank you sir!
Ok lang sir, may question sana ako sa keto diet pero naisip ko din na saka na lang para hindi ako masyado ma-information overload.:D
Muay Thai training went as expected. Super hingal. Halos himatayin, at sumuka. I'm still sore all over, hirap kumilos, kaya I postponed weight training for tomorrow na lang. Kelngan maka-recover ng matindi.
Program for Saturday January 21, 2012
Squats:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
5 x 5 @ 85lbs
Overhead Press:
1 x 5 @ 45lbs
5 x 5 @ 70lbs
Deadlift:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
1 x 5 @ 100lbs
I practiced the proper form, ginamit ko yung pangsungkit ng damit hehe, hopefully no more back pain tomorrow after ng training.
For Saturday and Sunday I decided to make it a rest day para day 1 for the week ko would be Monday.
Program yesterday Monday January 23, 2012
Squats:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
5 x 5 @ 85lbs
Hindi ko muna dinagdagan yung weight sa squats mejo hirap pa din sa 85lbs. Baka sa Friday na lang ako mag-increase ng 5lbs.
Standing Overhead Press:
1 x 5 @ 45lbs
5 x 5 @ 70lbs
Hirap pero manageable. Increase ng 5lbs sa Friday.
Deadlift:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
1 x 5 @ 100lbs
Deadlift, ok na. No more pain in the back. Gumamit din ako ng back support for all my workouts. Laking tulong. Increase ako ng 5lbs next workout.
Barbell Bicep Curls:
1 x 5 @ 25lbs
5 x 5 @ 50lbs
Nagdagdag ako ng isolation para madevelop din biceps ko para macho looking.hehe
Program for Wednesday January 25, 2012
Squats:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
5 x 5 @ 85lbs
Bench Press:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
5 x 5 @ 85lbs
Barbell Row:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
1 x 5 @ 85lbs
Baka magdagdag din ng isolation for triceps depende sa kondisyon bukas.
Strengthen your posterior chain and core. Also practice valsalva maneuver or Ab intra pressure to stabilize your core and to alleviate pressure from your lower back when doing squats and deadlift. Using a belt this early would only weaken your lower back in the long run. I deadlift more than 2x my BW yet I don't use any belt yet.
I suggest you stick to your current prgramming as it is. There's a very good reason why only those exercises are included in that program and those compound exercises would also target your arms. But if you still want to do additional work on your biceps I suggest you do close grip chin ups and for your triceps do dips instead.
@Mighty_Oak, thank you sir ire-research ko yan para ma-try. Hanap na din ako ng core strengthening para yung ang gawin ko during the 2 separate rest days.
Yung chin ups pala and dip sir I tried it, hindi pa carry ng arms ko yung BW ko and wala silang machine para sa dips and chin ups. Alternative ko lang yung BB Bicep Curl and kung ano man pwede alternative for triceps, for now.
Warmup: 5mins stationary bike
Squats: Smith Machine
2 x 5 @ 45lbs
1 x 5 @ 83lbs (8.75kls per side + 45lb bar)
5 x 5 @ 89lbs (10kls per side + 45lb bar)
Balik ako sa gym dito samin. No choice, ayoko naman pumunta pa ng Cubao para lang mag-gym. Gastos. Hindi ko nanaman na tancha yung kilos demmit ngayon ko lang na-compute.
Bench Press:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
5 x 5 @ 85lbs
No problem. Increase by 10lbs on Monday (week 5)
Barbell Row:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
1 x 5 @ 85lbs
No problem din. Bka same increase din.
Cooldown: stationary bike 10mins HIIT style.
No isolation today. Sundin ko na lang yung program pero gusto ko talaga ma-develop arms ko ng mas mabilis para at least may makita man lang akong improvement. I look at myself in the mirror pero I don't see any visible change although yung officemates ko nagco-comment na pumayat daw ako. Partida hindi ko pa sinabi sa kanila na nag-gym ako.hehehe
Program for Saturday January 28, 2012
Squats:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
5 x 5 @ 90lbs
Standing Overhead Press:
1 x 5 @ 45lbs
5 x 5 @ 75lbs
Deadlift:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
1 x 5 @ 105lbs
Bawi muna tulog ngayon para may energy bukas para sa gym.
Squats:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
5 x 5 @ 90lbs
No problem with the squat. Mukhang madali din madevelop leg strength ko.
Standing Overhead Press:
1 x 5 @ 45lbs
5 x 5 @ 70lbs
Dapat 75lbs kaso first set ng workout ko hindi ko kinaya, hanggang 4 reps lang, todo piga na. Deload ako ng 5lbs. 4 sets @ 70lbs.
Deadlift:
2 x 5 @ 45lbs
1 x 5 @ 65lbs
1 x 5 @ 105lbs
No problem din sa deadlift.
Shoulders talaga problema ko. Yung ibang workouts naman ok yung progression. Sa off ko, tuesday and friday morning, jogging around luneta. Saka na muay thai pag mejo nakapag cardio na ko ng maayos. After 1 month na lang ako balik ng muay thai. Hindi kasi sulit bayad, puro ako timeout. 2 hours yung training session pero yung pahinga ko siguro more or less 30mins. After a month tingnan ko kung may improvement sa endurance ko.