Well yun nga, solid na yan.. after I got lean ( well sana hindi ako magmukhang may sakit sa end ) targeted that insulin sensitivity pag lean na.. Then slowly bulking thus increasing my strength again.. slowly but surely..
Technicality, aim ko is mabawasan ng 1-2lbs over 2-3weeks kumbaga point point lang ang fatloss since pahirap na ng pahirap since I am nearing or at 11% BF ( based on my bf caliper ) on this current cut. Target will be at 9-10% bf.
Then from it, slow bulking..Getting .7 lbs per week gain.. so medyo matagal yun at papaganahin ko na yung strict macros for a past few months para mamemorize ko na yung meal planning at plano ko na dun mag baon since gagastos na ko eh.
For my lifts, during my cut i have to atleast maintain my strength almost 90% or gain a little strength during the cut... weekly basis ang fatloss para ma track ng maayos.
on bulk, increasing strength.. the workout program still reading some of the books as long as I am hitting that good 8-12 reps.
ang masasabi ko lang... go with the flow then cross the bridge when you get there. malaki yung chance na pumalpak ka sa first attempt mo sa ganyang strategy at malaki di yung chance na magsucceed ka. ang importante is makilala mo ng maayos yung katawan mo para next time na ulitin or gamitin mo ulit yung strategy na yan, alam mo na yung pasikot sikot. yun ang advantage ng experience over google.
oo nga eh advance plan lang sana or inihahanda, pero syempre iba yung responde ng katawan... Minsan may araw talaga na hindi ka 100% , tulad ngayon bora malamang sabog diet at no workout for almost 2 weeks hehehe.. So yes, kung ano talaga inihain ng araw na yun go lang.
First, i had a very bad sleeping time this morning so I was not there coz of that sleepy feeling.. Well anyways, update
RPT Routine B by LG tool
Flat bench press
60 x 8
80 x 8
120 x 8
Worksets
160 x 8 ranges 7-8
150 x 7 ranges 8-9 ( didn't push through since not in the mood and not enough rest time after the tops )
Incline Dumbell bench press
60/60 x 8 ranges 7-8
50/50 x 9 ranges 8-9
Dips
BW x 10
BW x 12
Barbell Curls
60 x 7 ranges 6-7
60 x 8 ranges 7-8
Triceps extension
70 x 7 ranges 6-7
70 x 8 ranges 7-8
One arm triceps extension
20/20 x 1 x 12
Plank
1min hold
1min hold
Push up
bw x 20
Curling on a power cage/squat rack FTW haha
Let's eat after a good workout.. post workout the boring meal!
Since may nabasa ako na post ni sir DS sa journal ng member at I have been through that struggle... as I've posted earlier na I had set my goal this season :
Lean first, then slow bulk...
Maintain strength whilst on cut..
Increase strength slowly whilst on bulk.
Physique? I don't want to get big first mahirap mag salita ng tapos if I'd said no for a massive size.... pang kama build lang muna.. hehehe I just want to see my current clothes slowly feel the tightness / fit over the process..
Dahil pampaantok at #throwbackthursday.. here's what I have played today ( my stomach yet to digest the one whole chicken roasted honey )
Note : I was born with a bad genetics, even I'm an ectomorph i do have a lousy beer belly that sucks my whole being lol
January : waist 31" : August : 27.7"
Progression
Recomp from January to April. ( 100% following the +20%/-20% , carb cycling and macros )
Cut from May to current. ( I'd say I am following the strict 80% of these +10/-35 cut, macros, carbs cycling and cheat days . who cares I am having fun with my life whilst on a cut )
What I have learned from my own experience :
1. Cutting is a method that cuts your fat loss with your "CURRENT" muscle mass, any gains from it will be minimal. It looks like you're buff because the fats is melting off and the definition on your muscles will get visible.
2. During the recomp, the transition period is longer thus for me it's a room for maintaining your current physique.
oo nga boss allen eh, nakuha sa sangkaterbang kanin at oatmeal + gatas + gulay ( la pa pambili PM7 haha ) + walang katapusang manok
Salamat sa inyo na nagturo sakin kumain ng pagkain haha dati kaing ipis, daming misconception talaga.. fucking magazines and fitness ads na yan.
Hehehe part talaga ng journey natin yan.
Madami tayong kailangang i-unlearn before talaga mag progress at talagang continues journey ito.
Sinubaybayan ko din journey mo kasi halos pareho tayo ng simula, kain ipis din ako nun kapirangot na rice lol. Tapos gusto ko lumaki muscle ko at lumii tiyan at the same time. Hehehe.
Kaya malaking tulong satin itong forum madami tayong nakukuha tips based from personal experience vs. google alone.
Speaking of PM7, magkalapit lang naman tayo office e just hit me up at least di ka na mamasahe. Hehehe.
@Milk
Sir ty, hehehe layo pa sa katotohanan akshulee, hindi nga lang bodybuilder ang ginagawa ko sa ngayon kaya medyo hindi nakaka akma sa theme, tamang call boy literal na build haha.
30 minutes prio to workout 1 black coffee and a cobra 240ml
On the gym 1 cobra before I set up at the power cage..
Then the pre workout kicks in..as what as sir BD explains I felt like I am different, wanting to bust some ass.. I drank water after my leg pressses cause of being on a jacked mode lol
Routine C Leangains RPT 5mins rest in between sets on worksets
Back Squats
Warmup
120 x 8
160 x 8
180 x 8
Workset
220 x 8 ranges 6-8 below parallel squat
200 x 9 ranges 8-9 below parallel squat
Smooth set full ROM and explosives... sarap ng natutunan kong breathing method.... swooooooooopp.... tsssssssssssssssssssssssssssssssssssssssssssss ROAAAAAAAAAAAAAAAR! repeat
Front Squats ( clean grip, full ATG )
150 x 8 ranges 6-8
140 x 9 ranges 8-9
Leg Press
220 x 8 ranges 6-8
200 x 9 ranges 8-9
Leg extensions ( 10 degrees starting on a straight level , basta naka straight ang paa starting point )
Meal last night due to inaanak's 1st birthday at McDo :
2 cheeseburger
1 spageti
2 icecream
sodas
1 drumstick
8:30 pm stopped eating last night.
By that since nightshift ang work ko, I've decided to train on fasted state... slept at 12am, woke up at 10:30am drunk 2 black coffee's then train at 11:53 am on fasted state.
No BCAA since I don't have any lol.
Routine A , LG set up RPT.. ( I was aiming to get a deficit lifts but explosives but due to the intense feeling, able to hit these lifts )
Stretching.
Ab workout :
Lying leg raises x 20
Yung nakaupo na sumisipa, ewan ko tawag dun amp. x 20
Conv Deadlifts
Warmup Full ROM speeds
120 x 8
180 x 8
220 x 6
Work sets
330 x 5 kiss and go super arch back using the hams on initial lifts.. WOOOOO
300 x 6 same
Used chalk and belt but working out on a fasted training was overwhelming over the feed state plus the coffee pre workout kicks in.
Pullups
BW x 2 x 6
Weighted close grip chin ups
BW + 20 lbs x 6
BW + 15 lbs x 7
Pendlay Rows
120 x 5
120 x 8
Over Head Press
90 x 6
80 x 8
Dumbell Shrugs
60 x 8
60 x 8
Dumbell curls
20x2x10
Captain Seats
BW x 30
Hanging Leg raises
BW x 10
Done workout at 1:00 pm
Les eat, breaking my fasted training with this meal :
380g Boneless chicken breast as usual, boring meal
200g oatmeal with energen pampalasa
4 eggs
adobong baguio beans ba to? LOL
Hindi ko alam kung ano magiging last meal ko mmaya hehe
Routine B Leangains RPT training tool Fasted training at 11:30 AM tira black coffee
Barbell Flat Bench Press
Warmup
50 x 8
80 x 8
120 x 8
Worksets
165 x 7
155 x 9
Dumbells Incline bench Press
60 x 5
50 x 8
Chest Dips
BW x 12
BW x 13
Barbell Curls
70 x 8
60 x 9
EZ bar upright
70 x 8
60 x 9
One Arm Dumbell Tricep Extensions
30/30 x 8
25/25 x 9
Ez bar curls
50 x 10
50 x 10
Captain Seats
BW x 30
Planking
Hold : 1 minute
hold : 50 secs
AB Sipa sipa on a bench ( di ko alam tawag amps )
x 30
Yung ganito tapos may sumisipa na naka letter V kaso backshot eh dahil ako lang magisa o mangilan ngilan sa gym hehe since gusto ko makita yung likod ko
And after my fasted training, ate this shit meal and died! :
[align=center]WARNING ! [/align]
Since 2-3 persons were on the gym, allowed myself to play and mess around... took a selfie selfie shots
Doing ez bar curls
And a back shot doing some pull ups fuckaround it is. Note, look nyo yung tarp, si Andrew Cifra, hehe dito kasi homecourt nya nung nasa pinas sya at katabing bahay lang nila tong gym na to
Comments
Well yun nga, solid na yan.. after I got lean ( well sana hindi ako magmukhang may sakit sa end ) targeted that insulin sensitivity pag lean na.. Then slowly bulking thus increasing my strength again.. slowly but surely..
Technicality, aim ko is mabawasan ng 1-2lbs over 2-3weeks kumbaga point point lang ang fatloss since pahirap na ng pahirap since I am nearing or at 11% BF ( based on my bf caliper ) on this current cut. Target will be at 9-10% bf.
Then from it, slow bulking..Getting .7 lbs per week gain.. so medyo matagal yun at papaganahin ko na yung strict macros for a past few months para mamemorize ko na yung meal planning at plano ko na dun mag baon since gagastos na ko eh.
For my lifts, during my cut i have to atleast maintain my strength almost 90% or gain a little strength during the cut... weekly basis ang fatloss para ma track ng maayos.
on bulk, increasing strength.. the workout program still reading some of the books as long as I am hitting that good 8-12 reps.
okay na kaya yun?
RPT Routine B by LG tool
Flat bench press
60 x 8
80 x 8
120 x 8
Worksets
160 x 8 ranges 7-8
150 x 7 ranges 8-9 ( didn't push through since not in the mood and not enough rest time after the tops )
Incline Dumbell bench press
60/60 x 8 ranges 7-8
50/50 x 9 ranges 8-9
Dips
BW x 10
BW x 12
Barbell Curls
60 x 7 ranges 6-7
60 x 8 ranges 7-8
Triceps extension
70 x 7 ranges 6-7
70 x 8 ranges 7-8
One arm triceps extension
20/20 x 1 x 12
Plank
1min hold
1min hold
Push up
bw x 20
Curling on a power cage/squat rack FTW haha
Let's eat after a good workout.. post workout the boring meal!
Lean first, then slow bulk...
Maintain strength whilst on cut..
Increase strength slowly whilst on bulk.
Physique? I don't want to get big first mahirap mag salita ng tapos if I'd said no for a massive size.... pang kama build lang muna.. hehehe I just want to see my current clothes slowly feel the tightness / fit over the process..
Note : I was born with a bad genetics, even I'm an ectomorph i do have a lousy beer belly that sucks my whole being lol
January : waist 31" : August : 27.7"
Progression
Recomp from January to April. ( 100% following the +20%/-20% , carb cycling and macros )
Cut from May to current. ( I'd say I am following the strict 80% of these +10/-35 cut, macros, carbs cycling and cheat days . who cares I am having fun with my life whilst on a cut )
What I have learned from my own experience :
1. Cutting is a method that cuts your fat loss with your "CURRENT" muscle mass, any gains from it will be minimal. It looks like you're buff because the fats is melting off and the definition on your muscles will get visible.
2. During the recomp, the transition period is longer thus for me it's a room for maintaining your current physique.
3. bulking , yet to be experienced.
Salamat sa inyo na nagturo sakin kumain ng pagkain haha dati kaing ipis, daming misconception talaga.. fucking magazines and fitness ads na yan.
Arms looking incredibly j00cy too on that curl-in-the-squat-rack picture.
Thanks brah! definitely everyone will get our desired physiques here!
Hehehe part talaga ng journey natin yan.
Madami tayong kailangang i-unlearn before talaga mag progress at talagang continues journey ito.
Sinubaybayan ko din journey mo kasi halos pareho tayo ng simula, kain ipis din ako nun kapirangot na rice lol. Tapos gusto ko lumaki muscle ko at lumii tiyan at the same time. Hehehe.
Kaya malaking tulong satin itong forum madami tayong nakukuha tips based from personal experience vs. google alone.
Speaking of PM7, magkalapit lang naman tayo office e just hit me up at least di ka na mamasahe. Hehehe.
Nakakagana! Hehe
Noted ser! hehe pag may anda na , go ako dyan. Yes tama ka dyan sir, pag nakaka sama ng GWO talagang mapapa beast mode ka!
@stannis
haha si monch na ang model nyan!
@Milk
Sir ty, hehehe layo pa sa katotohanan akshulee, hindi nga lang bodybuilder ang ginagawa ko sa ngayon kaya medyo hindi nakaka akma sa theme, tamang call boy literal na build haha.
On the gym 1 cobra before I set up at the power cage..
Then the pre workout kicks in..as what as sir BD explains I felt like I am different, wanting to bust some ass.. I drank water after my leg pressses cause of being on a jacked mode lol
Routine C Leangains RPT 5mins rest in between sets on worksets
Back Squats
Warmup
120 x 8
160 x 8
180 x 8
Workset
220 x 8 ranges 6-8 below parallel squat
200 x 9 ranges 8-9 below parallel squat
Smooth set full ROM and explosives... sarap ng natutunan kong breathing method.... swooooooooopp.... tsssssssssssssssssssssssssssssssssssssssssssss ROAAAAAAAAAAAAAAAR! repeat
Front Squats ( clean grip, full ATG )
150 x 8 ranges 6-8
140 x 9 ranges 8-9
Leg Press
220 x 8 ranges 6-8
200 x 9 ranges 8-9
Leg extensions ( 10 degrees starting on a straight level , basta naka straight ang paa starting point )
100 x 15 ranges 14-15
100 x 16 ranges 15-16
Seated Calf raises
100 x 1 x 16
Ab pull downs
120 x 2 x 20
Hanging leg raises
BW x 1 x 15
Barbell Glute Bridge
120 x 16
120 x 17
Done.. can't feel my legs and ass!
2 cheeseburger
1 spageti
2 icecream
sodas
1 drumstick
8:30 pm stopped eating last night.
By that since nightshift ang work ko, I've decided to train on fasted state... slept at 12am, woke up at 10:30am drunk 2 black coffee's then train at 11:53 am on fasted state.
No BCAA since I don't have any lol.
Routine A , LG set up RPT.. ( I was aiming to get a deficit lifts but explosives but due to the intense feeling, able to hit these lifts )
Stretching.
Ab workout :
Lying leg raises x 20
Yung nakaupo na sumisipa, ewan ko tawag dun amp. x 20
Conv Deadlifts
Warmup Full ROM speeds
120 x 8
180 x 8
220 x 6
Work sets
330 x 5 kiss and go super arch back using the hams on initial lifts.. WOOOOO
300 x 6 same
Used chalk and belt but working out on a fasted training was overwhelming over the feed state plus the coffee pre workout kicks in.
Pullups
BW x 2 x 6
Weighted close grip chin ups
BW + 20 lbs x 6
BW + 15 lbs x 7
Pendlay Rows
120 x 5
120 x 8
Over Head Press
90 x 6
80 x 8
Dumbell Shrugs
60 x 8
60 x 8
Dumbell curls
20x2x10
Captain Seats
BW x 30
Hanging Leg raises
BW x 10
Done workout at 1:00 pm
Les eat, breaking my fasted training with this meal :
380g Boneless chicken breast as usual, boring meal
200g oatmeal with energen pampalasa
4 eggs
adobong baguio beans ba to? LOL
Hindi ko alam kung ano magiging last meal ko mmaya hehe
at kanina lang yung recent at wala nanaman magawa... konting trip lang..
Ang progress... yung buhok lang lol
Barbell Flat Bench Press
Warmup
50 x 8
80 x 8
120 x 8
Worksets
165 x 7
155 x 9
Dumbells Incline bench Press
60 x 5
50 x 8
Chest Dips
BW x 12
BW x 13
Barbell Curls
70 x 8
60 x 9
EZ bar upright
70 x 8
60 x 9
One Arm Dumbell Tricep Extensions
30/30 x 8
25/25 x 9
Ez bar curls
50 x 10
50 x 10
Captain Seats
BW x 30
Planking
Hold : 1 minute
hold : 50 secs
AB Sipa sipa on a bench ( di ko alam tawag amps )
x 30
Yung ganito tapos may sumisipa na naka letter V kaso backshot eh dahil ako lang magisa o mangilan ngilan sa gym hehe since gusto ko makita yung likod ko
And after my fasted training, ate this shit meal and died! :
[align=center]WARNING ! [/align]
Since 2-3 persons were on the gym, allowed myself to play and mess around... took a selfie selfie shots
Doing ez bar curls
And a back shot doing some pull ups fuckaround it is.
Time to show them brah! eto na ang pang GULATAN moments. sana hindi pa nila nakikita sa FB o personal para sa gulat factor ahahahahah