12 pm meal
5 fried eggs ( 30 protein 20 fats ) [ I was using the 6p 4f Large egg data ]
8oz rice uncooked measured ( 6.8 protein 81.72 carbs )
1 scoop PM7 ( 23-24 protein 5 carbs )
Routine B
Rc warmup 10mins
Flat barbell bench press
50 x 3 x 10
80 x 85 ( 25, 25, 15 , 15 , 5 )
Workset RPT
190 x 8 * spotted last 2
170 x 9
Flat incline DB press
20/20 x 10
30/30 x 10
50/50 x 3 x 10
Weighted Dips
BW x 2 x 10
BW + 30 x 3 x 10
CGBP long bar
100 x 3 x 10
superset
Barbell bicep curl long bar
80 x 3 x 10
Hammer db curl
25/25 x 3 x 10
superset
Arnold curl
5/5 x 3 x 15
Ab
Hanging leg raises
4x15
Frog kicks
4x15
reverse crunches
4x15
8pm meal
300g Chicken breast grilled boneless skinless ( 60g protein )
420g Chicken broast roasted skinless cooked weighted ( then subtracting 60-80g buto , 60-70g protein , )
8oz rice uncooked measured ( 6.8 protein 81.72 carbs )
1 scoop PM7 ( 23-24 protein 5 carbs )
1 oz broccoli ( 0.67 protein, 2.02 carbs [ 0.9 fibers, 0.39 sugars ])
4 fishoil
4 calc tabs
binilang ko na lahat para patas ang labanan.A little review the last year me vs me now :
1. Kahit naka hubad ako sa aircon, hindi ako nilalamig. Now, ang bilis ko lamigin, does that due to I am at my lowest BF at 9% with my height? I guess so..
2. Veins were non existent visibility on me. Now veins were slowing popping out at biceps, traps, quads, calfs. Well, kahit nung 90 pounder ako nung HS wala ako neto, in fact naiinggit ako sa mga kaklase kong pamasmado noon pag nag dra-drawing contest kami at pilit kong naghuhugas ng kamay para mapasma agad.
3. I was having a bad sleeping issues, now I can sleep anytime, anywhere. However, i don't know if placebo effect ang IF Leangains about this, or maayos ang sirkulasyon ng utak ko pero after ko mag big meal after workout nahihilo na ko sa antok at minuto lang tulog na ko.
4. I am fuckin weak, isang timba lang ng balde di ko na makarga.
isa sa nakita kong sample na RC stretches yung ginawa ni vinch sa Miga pawir, at ginagawa ko lang yung Y.T.W.L. with ultra light weights dumbell hehehe
"2. Veins were non existent visibility on me. Now veins were slowing popping out at biceps, traps, quads, calfs. Well, kahit nung 90 pounder ako nung HS wala ako neto, in fact naiinggit ako sa mga kaklase kong pamasmado noon pag nag dra-drawing contest kami at pilit kong naghuhugas ng kamay para mapasma agad."
meron pa ibang paraan para mapasma agad kamay mo noon, alam mo yan.....
sigurado ako dian. :biggrin:
"2. Veins were non existent visibility on me. Now veins were slowing popping out at biceps, traps, quads, calfs. Well, kahit nung 90 pounder ako nung HS wala ako neto, in fact naiinggit ako sa mga kaklase kong pamasmado noon pag nag dra-drawing contest kami at pilit kong naghuhugas ng kamay para mapasma agad."
meron pa ibang paraan para mapasma agad kamay mo noon, alam mo yan.....
sigurado ako dian. :biggrin:
almost 5 hours of sleep... have to train early due to need 6pm shift today.. deym fackin' work..
Train 1pm with 17 hours fasted.. got no choice but i have to..
1pm Routine C
hips and legs stretch
Barbell Back squats
5x3x10
80x10
120x10
180x8
Workset RPT Have to deload not in the zone, damn fckin sleepy, my motivation were nowhere to be found
230x8
180x10
Front squats clean grio
130x3x10 90secs rest in between sets
Leg press
200 x 3 x 10 90 secs rest in between sets
Leg extensions
150x3x10 90 secs rest in between sets
^ nice lift.. nightshift kaw? next month magging night shift nko.. BS.. pahirap tlga trabaho. pero no choice, source of budget din.. hehe.. Nde pako nakapgnightshift. sayo what is the best place to put the training time? pagpauwi na ng umaga train tpos tulog oh pagkagcng sa gabi train at pasok?. haay..
mas malala sched ko hehehe.. sa isang linggo umaga , mid shift, gabi. Mahirap pero kahit ano mangyari bubuhat ako, I don't see any reason not to train since ginusto ko to eh. Kahit nga yung may diperensya ako sa tuhod o nabagsakan na ng barbell sa ribs nagbuhat pa rin ako. HEHEHE tigas ulo lang haha.
Lagi ako nanlalamya sa opis , kung ano nilakas ko sa gym pero sa opis baliktad, para na kasi akong zombie din pero ganun talaga.. No work = no food = no gym = no life hehe.
6 hours of sleep qouta na ko to train enough.. kaya rin ako nag IF leangains para shoot sa lifestyle ko.
1. Kahit naka hubad ako sa aircon, hindi ako nilalamig. Now, ang bilis ko lamigin, does that due to I am at my lowest BF at 9% with my height? I guess so..
I think I have around more or less 20%BF, pero heto giniginaw pa rin! [size=x-small](Oh wait! Naka-switch pala sa 1 yung e-fan)[/size]
Parang naman hindi taga-'pinas 'to, sadyang malamig lang talaga during -ber months, especially magsasara na ang taon.
WARNING TONS OF SELFIE for documentation purposes on my journal.
Officially Cutting phase done... Transitioning to BULKING, so as of the moment, for the month of December will be eating at maintenance without fasting method but still train like a mofo using RPT with high volume numbers from DL 4-5 range to 5-6 range, BP from 6-8 range to 8-9 range and Squats from 6-8 range to 8-9 rang top sets and 3 sets of main lifts from 2 sets.
Here's a little before and after pictures After body recomposition then 6 months of cutting... pasensya na amateur shot at camera
Front Unflexed
Side Unflexed
Poser shots with noob posedown blah blah
Front Flex
Side Triceps
Leg shot
Side biceps
Back Shoulder day kwentuhan day lol 2 hours mahigit inabot *80% workout 20%kwentuhan amf
Routine D
Shoulder warmup and RC 15 minutes
OHP
50x3x10
60x8
70x8
Workset RPT
105 x 6
85 x 7
DB Side laterall straight form ata tawag
2.5 / 2.5 x 3 x 15
5 / 5 x 2 x 12
10 / 10 x 4 x 12
Seated DB press
20 x 12
25 x 12
40 x 4 x 12
Reverse Cable Flyes
15 / 15 x 4 x 10
Reverse grip front raise
30 x 5 x 10
superset with
Modified wide grip upright rows barbell
50 x 5 x 10
DB shrugs
50 x 6 x 15
Abs circuit
Hanging Leg raises 4 x 10
Reverse crunches 4 x 20
frog kicks 4 x 15
hanging windshield wipers 4 x 1
Try ko muna first kung kaya i IF ( since minsan eh lifestyle ko ganun mag adopt ) or yet wala na kung hindi talaga kaya so kakain ako kung kelan ko kelangan hehe @yatez
uu, pota hirap pa ko hehe
12pm meal
250g grinded pork and some kerrots siomai
Routine A
Stretch and warmup 15mins
Sumo DL
120x3x10
220x2x8
280x6
Workset
350 x 5
320 x 6
Chinups
BW x 2 x 10
BW + 30 x 6
BW + 25 x 7
BW + 20 x 8
Wide pullups
BW x 3 x 6
Bent over rows
140 x 3 x 6
One arm Db Rows
60 / 60 x 4 x 10
Circuit ab workout
Hanging leg raises 4 x 10
Reverse Crunch 4 x 15
Frog kicks 4 x 15
Lying windshield 4 x 10
Bar ab twist ( ba tawag dito? ) x 40
Right after
3 minutes Stationary bike super pedal mode lol
Comments
5pm
4 pandesal
60 grams Cheese
1 scoop PM7
3 fishoil
2 cal tabs
8pm meal
300g deep fried chicken boobs
1 scoop pm7
tons lettuce
3 fishoil
60mL EVOO
2 cal tabs
5 fried eggs ( 30 protein 20 fats ) [ I was using the 6p 4f Large egg data ]
8oz rice uncooked measured ( 6.8 protein 81.72 carbs )
1 scoop PM7 ( 23-24 protein 5 carbs )
Routine B
Rc warmup 10mins
Flat barbell bench press
50 x 3 x 10
80 x 85 ( 25, 25, 15 , 15 , 5 )
Workset RPT
190 x 8 * spotted last 2
170 x 9
Flat incline DB press
20/20 x 10
30/30 x 10
50/50 x 3 x 10
Weighted Dips
BW x 2 x 10
BW + 30 x 3 x 10
CGBP long bar
100 x 3 x 10
superset
Barbell bicep curl long bar
80 x 3 x 10
Hammer db curl
25/25 x 3 x 10
superset
Arnold curl
5/5 x 3 x 15
Ab
Hanging leg raises
4x15
Frog kicks
4x15
reverse crunches
4x15
8pm meal
300g Chicken breast grilled boneless skinless ( 60g protein )
420g Chicken broast roasted skinless cooked weighted ( then subtracting 60-80g buto , 60-70g protein , )
8oz rice uncooked measured ( 6.8 protein 81.72 carbs )
1 scoop PM7 ( 23-24 protein 5 carbs )
1 oz broccoli ( 0.67 protein, 2.02 carbs [ 0.9 fibers, 0.39 sugars ])
4 fishoil
4 calc tabs
binilang ko na lahat para patas ang labanan.A little review the last year me vs me now :
1. Kahit naka hubad ako sa aircon, hindi ako nilalamig. Now, ang bilis ko lamigin, does that due to I am at my lowest BF at 9% with my height? I guess so..
2. Veins were non existent visibility on me. Now veins were slowing popping out at biceps, traps, quads, calfs. Well, kahit nung 90 pounder ako nung HS wala ako neto, in fact naiinggit ako sa mga kaklase kong pamasmado noon pag nag dra-drawing contest kami at pilit kong naghuhugas ng kamay para mapasma agad.
3. I was having a bad sleeping issues, now I can sleep anytime, anywhere. However, i don't know if placebo effect ang IF Leangains about this, or maayos ang sirkulasyon ng utak ko pero after ko mag big meal after workout nahihilo na ko sa antok at minuto lang tulog na ko.
4. I am fuckin weak, isang timba lang ng balde di ko na makarga.
5. Lumakas ako kumain kahit bumaba timbang ko.
so far ayun pa lang napapansin ko
sya nga pala dati ko pa gusto malaman, anu meaning ng RC? hihihi
yan pala yung parang ginagawa ni utraman pag mag lalabas ng power lol! hihihi
thanks brod na checked ko na sa google itsura ng RC excercise
You'll get used to it over time...
Tsk*. Masama pa sa kidneys at liver mo 'yan! Hahaha...
meron pa ibang paraan para mapasma agad kamay mo noon, alam mo yan.....
sigurado ako dian. :biggrin:
DO YOU EVEN EAT?
3 servings argentina corned beef
5 eggs
1 scoop pm7
30 ML EVOO
3 fishoil
2 cal tabs
8pm meal
Breast and leg part Armored chicken mini stop
rice cute servings
1 scoop PM7
salad ng 7-11
3 fishoil
2 calc tabs
Train 1pm with 17 hours fasted.. got no choice but i have to..
1pm Routine C
hips and legs stretch
Barbell Back squats
5x3x10
80x10
120x10
180x8
Workset RPT Have to deload not in the zone, damn fckin sleepy, my motivation were nowhere to be found
230x8
180x10
Front squats clean grio
130x3x10 90secs rest in between sets
Leg press
200 x 3 x 10 90 secs rest in between sets
Leg extensions
150x3x10 90 secs rest in between sets
SLDL
140 x 3 x 10 90 secs rest in between sets
Standing Calf Raises
400 x 50
Abs
Hanging leg raises wide grip
4x10
Hanging wind shield
4x4
Frog kicks
4x15
reverse crunches
4x15
Forgot to add..new routine set up
Sprint sa labas ng gym kahit pinagtitinginan ako ng mga tao.
4 sets kanto kanto sprinting with 60 secs rest interval
Sarap sa binti, parang nawala yung pagod sa leg training after neto hehe.
12pm meal
350g boiled chicken breast
8oz white rice
bananaque
1 scoop pm7
2 fishoil
2 calc tabs
8pm meal the Default opis food
1 breast part Armored chicken Mini stop
1 leg part armored chicken
cute serving rice
1 scoop PM7
2 fishoil
2 calc tab
Still fckin sleepy the entire shift and it still be the same feeling all day out.
MUTHA FCKIN WASTED!
Lagi ako nanlalamya sa opis , kung ano nilakas ko sa gym pero sa opis baliktad, para na kasi akong zombie din pero ganun talaga.. No work = no food = no gym = no life hehe.
6 hours of sleep qouta na ko to train enough.. kaya rin ako nag IF leangains para shoot sa lifestyle ko.
pero once na narelax na ko, dun na papasok yung pagka antok.
BTW, I don't need melatonin, talent ko matulog. Kahit sabog sched ko, ma relax tulog ako lalo na sa bahay, basta maka higa na ko sa kama tulog na ko.
I think I have around more or less 20%BF, pero heto giniginaw pa rin! [size=x-small](Oh wait! Naka-switch pala sa 1 yung e-fan)[/size]
Parang naman hindi taga-'pinas 'to, sadyang malamig lang talaga during -ber months, especially magsasara na ang taon.
Officially Cutting phase done... Transitioning to BULKING, so as of the moment, for the month of December will be eating at maintenance without fasting method but still train like a mofo using RPT with high volume numbers from DL 4-5 range to 5-6 range, BP from 6-8 range to 8-9 range and Squats from 6-8 range to 8-9 rang top sets and 3 sets of main lifts from 2 sets.
Here's a little before and after pictures After body recomposition then 6 months of cutting... pasensya na amateur shot at camera
Front Unflexed
Side Unflexed
Poser shots with noob posedown blah blah
Front Flex
Side Triceps
Leg shot
Side biceps
Back
Routine D
Shoulder warmup and RC 15 minutes
OHP
50x3x10
60x8
70x8
Workset RPT
105 x 6
85 x 7
DB Side laterall straight form ata tawag
2.5 / 2.5 x 3 x 15
5 / 5 x 2 x 12
10 / 10 x 4 x 12
Seated DB press
20 x 12
25 x 12
40 x 4 x 12
Reverse Cable Flyes
15 / 15 x 4 x 10
Reverse grip front raise
30 x 5 x 10
superset with
Modified wide grip upright rows barbell
50 x 5 x 10
DB shrugs
50 x 6 x 15
Abs circuit
Hanging Leg raises 4 x 10
Reverse crunches 4 x 20
frog kicks 4 x 15
hanging windshield wipers 4 x 1
GREAT progress Overall. Good job!
oo nga brah! hehehe papaturo na lang ako pag nag GWO na ulet.
Salamat, para sakin okay na journey ko as my 1st cutting.. more cutting phase to come for in the future!!
Great job fafa jet
2.5 / 2.5 x 3 x 15
5 / 5 x 4 x 12
wat da is dis pink and blue dambelz?
Try ko muna first kung kaya i IF ( since minsan eh lifestyle ko ganun mag adopt ) or yet wala na kung hindi talaga kaya so kakain ako kung kelan ko kelangan hehe
@yatez
uu, pota hirap pa ko hehe
Di pa sanay, tho edited na.
Breakfast 10am 3 eggs, rice, manok
12pm meal
250g grinded pork and some kerrots siomai
Routine A
Stretch and warmup 15mins
Sumo DL
120x3x10
220x2x8
280x6
Workset
350 x 5
320 x 6
Chinups
BW x 2 x 10
BW + 30 x 6
BW + 25 x 7
BW + 20 x 8
Wide pullups
BW x 3 x 6
Bent over rows
140 x 3 x 6
One arm Db Rows
60 / 60 x 4 x 10
Circuit ab workout
Hanging leg raises 4 x 10
Reverse Crunch 4 x 15
Frog kicks 4 x 15
Lying windshield 4 x 10
Bar ab twist ( ba tawag dito? ) x 40
Right after
3 minutes Stationary bike super pedal mode lol
No vids so it didn't happen LOLOLOL
8pm meal
350g macaroni pasta
350g chicken breast grilled chopped
1 scoop pm7
2 tbsp peanut butter
3 fishoil
3 calc tabs