Guys, I have decided to go lean starting December. Not to actually cut but just to tone down a bit. Medyo natakot din ako sa assesment ng doctor that I have borderline hypertension daw. So ang plan ko is to be on a maintenance diet with less carbs. Tapos same WO routine din. Pero kung may suggestion kayo I will gladly incorporate it to my plan.
Comments
DL (warm up 100 1x15) 200 1x10 210 1x8 220 1x5
Bent over row 100 1x10 110 1x10 120 1x10
Lat Pull Down (wide) 110 1x10 130 1x10 140 1x10 150 1x8
One Arm Seated Row 100 3x10
Done
Whey 22g
350g Chicken Breast 108.5g
52g Chickpeas 10g
DL (warm up 100 1x15) 200 1x10 220 1x8 240 1x5 260 1x1
Bent over row 100 1x10 110 1x10 120 1x10
Lat Pull Down (wide) 110 1x10 130 1x10 140 1x10 150 1x8
One Arm Seated Row 100 3x10
Chest Day
Bench Press (warm up 100 1x15) 150 1x10 170 1x10 190 1x5
Inclined BP 160 3x10
Inclined Dumbbell Press 60 3x10
Pec Dec 100 1x10 110 1x10 120 1x10
BW Dips 3x10
Done
Body Weight: 167 lbs
Deadlift (warm up 100 1x10) 190 1x10 210 1x8 250 1x2
Bent Over Row 100 1x10 120 1x10 140 1x10
Pull up (Body weight) 3x10
Lat Pull Down 110 1x10 120 1x10 130 1x10 140 1x10 150 1x8
One-arm Seated row 110 3x10
Bent Over Dumbbell Row 80 3x5
Done
DL (100 1x10 warm up) 190 1x10 200 1x10 240 1x5 260 1x1
Bent Over Row 140 3x10
Pull up (Body Weight) 3x10
Lat Pull Down 110 1x10 120 1x10 130 1x10 140 1x10 150 1x8
Bent Over Dumbbell Row 80 3x8
Done
Back Day
DL (100 1x10 warm up) 200 1x10 210 1x8 220 1x5
Bent Over Row 130 3x10
Pull up (Body Weight) 3x10
Lat Pull Down 110 1x10 120 1x10 130 1x10 140 1x10 150 1x8
One Handed Seated Cable Row 90 3x10
Bent Over Dumbbell Row 70 3x8
Done
Bench Press (warm up 100 1x10) 170 1x10 190 1x8 210 1x5
Dumbbell Press 45 1x10 50 1x10 60 1x10
Incline Press 100 1x10 140 1x10 160 1x10
Incline DB 60 3x10
Dips Machine 60 3x10
Done
DL (100 1x10 warm up) 190 1x10 200 1x10 240 1x5 260 1x1
Bent Over Row 140 3x10
Pull up (Body Weight) 3x10
Lat Pull Down 110 1x10 120 1x10 130 1x10 140 1x10 150 1x8
One handed Seated Row 75 1x10 95 1x10 105 1x10
Bent Over Dumbbell Row 80 3x8
Done
Squat (warm up 100 1x10) 150 1x10 160 1x18 190 1x5
Box Squat (try lang) 100 3x10
Leg press 250 1x10 270 1x10 290 1x10 310 1x10
Leg Extension 100 3x10
Calf Raise 3x10
Done
Bench Press (warm up 100 1x10) 150 1x10 170 2x10
Inclined BP 100 1x10 140 1x10 180 1x10
Dumbbell Press 50 3x15
Inclined Dumbbell Press 60 3x10
Weighted Dips (body weight 1x15) 20 3x10
Pec Deck 3x10
Done
Diet:
400g chicken breast
124g protein
660 calories
14.4g fats
1 scoop Mutant Whey (37g)
150 calories
22g protein
7g Carbs
3.5g fats
4 Eggs
312 calories
24g protein
2.4g Carbs
20g fats
1 cup cooked Oatmeal (234g)
158 calories
27g Carbs
6g protein
3.2g fats
4 cups rice
824 calories
17.17g protein
180g Carbs
1.6g fats
2 tsp Sugar
32 calories
0g protein
8.4g Carbs
0g fats
Steamed Tilapia
112 calories
23g protein
0g carbs
2.3g fats
Maintenance Macro:
2544 calories
167g protein
56.53g fats
341.8g Carbs
Total:
2248 calories
216.17g protein
224.8g carbs
45g fats
Medyo nagbago schedule sa opis kaya napilitan mag change ng routine sa WO.
Push-Pull-Legs
Push Day
OHP
Bench Press
Dumbbell Shoulder Press
Inclined Dumbbell Press
Weighted Dips
Closed Grip BP
Skullcrushers
Pushdowns
15 min Abs
Pull Day
Deadlift
Bent Over row
Pullups
Lat Pull down
Seated Row
Dumbbell Row
Upright Row
Shrugs
15 mins Abs
Legs
Squat
RDL
Leg Press
Leg Curl
Standing Calf Raise
15 mins Abs