Jomski Aesthetic Journey
jomski
Posts: 163
Been working out since February 2014. Cut from March to June 2014. Quit smoking ng July 2014 and then started bulking from July 2014 to October 2014.
Currently on a cut on IF+CKD. I will start posting my workouts tomorrow :-) Currently 180 Lbs 18-20% Body Fat.
My goal is 170Lbs 10% BF. I have a long way to go and a lot of stuff to learn
Workout routine: Upper Body/Lower Body Split
Currently on a cut on IF+CKD. I will start posting my workouts tomorrow :-) Currently 180 Lbs 18-20% Body Fat.
My goal is 170Lbs 10% BF. I have a long way to go and a lot of stuff to learn
Workout routine: Upper Body/Lower Body Split
Comments
Pre-workout: BCAA
[size=large]Upper Body A[/size]
Barbell Bench Press (will increase on next session since mukhang kayang kaya pa)
Set 1: 8 x 70 Lbs
Set 2: 8 x 70 Lbs
Set 3: 8 x 70 Lbs
Rows (One Hand Dumbell Row). (will increase this also)
Set 1: 8 x 45 Lbs
Set 2: 8 x 45 Lbs
Set 3: 8 x 45 Lbs
Inclide Dumbell Press (will increase this also)
Set 1: 10 x 50 Lbs (per hand)
Set 2: 10 x 50 Lbs (per hand)
Set 3: 8 x 50 Lbs (per hand)
Lat Pulldowns (Will make my set 2 and set 3 as chin ups next time)
Set 1: 10 x 9*
Set 2: 10 x 9*
Set 3: 10 x 9*
*Note: The machine does not specify the weight, it just labels the blocks as 1,2,3,4 etc. I was lifting block #9. I'm guessing 10 lbs per block.
Lateral Raises (will stay here until I'm satisfied with my form)
Set 1: 12 x 20 Lbs per hand ("ok" form)
Set 2: 12 x 20 Lbs per hand ( "not bad" form)
Triceps Press Down with V-Bar (increase next session)
Set 1: 12 x 90 Lbs*
Set 2: 12 x 90 Lbs*
*Note: The machine labels says 1 block is 10 lbs, and the block I'm lifting says 90 Lbs, though compared to other machines; it felt like 35-40 Lbs only.
Dumbell Bicep Curls (will stay here until I'm satisfied with my form)
Set 1: 12 x 20 Lbs (per hand) ("ok" form)
Set 2: 10 x 20 Lbs (per hand) ( "not bad" form)
And for food:
Currently on a cut (1,500 cal) with IF+CKD (hence, the less than ideal Carbs). I eat most of my calories at night (helps me sleep).
Deadlift (will increase next session)
Set 1: 8 x 100 Lbs
Set 2: 8 x 100 Lbs
Set 3: 8 x 100 Lbs
Leg Press (will increase next session)
Set 1: 12 x 180 Lbs
Set 2: 12 x 180 Lbs
Set 3: 12 x 180 Lbs
Seated Leg Curls (will increase next session)
Set 1: 10 x 13*
Set 2: 10 x 13*
Set 3: 10 x 13*
*Note: The machine does not specify the weight, it just labels the blocks as 1,2,3,4 etc. I was lifting block #13. I'm guessing 5 lbs per block.
Standing Calf Raise (increase next session)
Set 1: 8 x 70 lbs
Set 2: 8 x 70 lbs
Set 3: 8 x 70 lbs
Set 4: 8 x 70 lbs
*They don't have a calf raise machine so I used a loaded barbell
Abs (Decline Weighted Sit-ups) (Stay, very sloppy form)
Set 1: 10 x 40 Lbs
Set 2: 10 x 40 Lbs
Set 3: 10 x 40 Lbs
And for food:
I have an extra adobong sitaw that I have no idea how to log in MFP, so I'm leaving 300+ calories as allowance for it.
[size=large]Upper Body B[/size]
Chin Up (Neutral Grip)
Set 1: 4 x Bodyweight
Set 2: 4 x Bodyweight
Set 3: 4 x Bodyweight*
*Note: Progress on 3rd set.
Standing Barbell Overhead Press (increase next session)
Set 1: 8 x 30 Lbs
Set 2: 8 x 30 Lbs
Set 3: 7 x 30 Lbs
Seated Cable Rows (increase next session)
Set 1: 10 x 9*
Set 2: 10 x 9*
Set 3: 10 x 9*
*Note: The machine does not specify the weight, it just labels the blocks as 1,2,3,4 etc. I was lifting block #9. I'm guessing 10 lbs per block.
Dumbbell Bench Press
Set 1: 9 x 110 Lbs (55 Lbs per hand)
Set 2: 8 x 110 Lbs (55 Lbs per hand)
Set 3: 5 x 110 Lbs (55 Lbs per hand) *
*Note: Will decrease poundage next time on 3rd set, di ko na pinilit wala kasing spotter.
Dumbell Chest Flyes (increase)
Set 1: 12 x 25 Lbs
Set 2: 12 x 25 Lbs
Bicep Curls - EZ Bar (Stay, last two reps I was using momentum)
Set 1: 12 x 25 Lbs
Set 2: 12 x 25 Lbs
Skullcrushers - EZ Bar (Stay, target is 2x12)
Set 1: 10 x 15 Lbs
Set 2: 11 x 15 Lbs
Again with mixed veggies (Carrots, baguio beans and brocolli)
Preparing myself for Badminton tournament tomorrow. Will start carbo-loading tonight.
In the meantime, sinipag ako magpicture ng pagkain...
Here's my secret to cooking meat with no added fat..
And here's the most underrated tool that doesn't get enough credit (in my opinion)
And the vegetables
And the finished product
Thanks!
Turbo broiler bro, marinade ka lang overnight tapos salpak mo dyan in 5 minutes baliktarin mo tapos another 5 minutes solve na! No added fats pa!
Will remain in deficit throughout the week
Also, I tried out PM7 for the first time, amoy ricoah yung chocolate flavor. You have to mix it very well para medyo mawala yung chalky na lasa.. All in all, I'm a fan :biggrin:
I Wake up at 2 AM every night (walang palya to for 2-3 days), and then hindi na ko makatulog pagkatapos, as in insomnia mode. Kahit naka ZMA+Sleepasil na ko.
When this happens I usually go light for 1 week or (katulad ngayon) wala talagang buhat.
After ng 3-4 days, ok na ulit ang tulog ko. Usual na gising na 5:30-6 AM na ulit.
Last time this happened was back in April (the one before that was september last year I think). I always take it as a sign na kelangan ng magpahinga.
Pagkaluto na
Hindi ba dapat we need to weigh it raw? Tama ba sir @Ghee?
well ako raw. kasi sa dami ng cooking methods, madaming mangyayare sa karne. gagaan, bibigat and etc. i do it for consistency. carbs absorbs water habang niluluto mo ung karne. tapos ung protina nag lalabas ng water kaya sya gumagaan. so i assume na ung protein nya is intact padin.
You're on CKD (Cyclic Ketogenic Diet), right ?
http://www.marksdailyapple.com/fats/
http://www.marksdailyapple.com/saturated-fat-healthy/
http://www.marksdailyapple.com/healthy-oils/
Do you eat vegetables everyday ? What vegetables are they ?
How intense is your training ? Do you always train to failure ?
Habits/activities before bedtime ?
Yeah, weighing raw is better. Pag bumili ka ng meat for cooking sa palengke o sa grocery store, ang usapan naman ay raw weight
Mas madali rin malaman ang calculation ng protein content ng binili mong raw meat. There is 20 grams of protein for every 100 grams of raw lean meat. Halimbawa, sa 1 kg (1000 grams) ng raw chicken breast fillet, meron ng 200 grams of protein. Di mo na kailangan timbangin ang bawat cooked meals mo kasi ang importante lang ay maubos mo within the day yung binili mong 1 kg ng raw lean meat kung ang protein requirement mo is 200 grams per day. Halos magka-height tayo, 150 grams of protein will do unless nasa calorie deficit ka.
Yung protein estimate na yun ay galing kay Andy Morgan of RippedBody.jp
Yes. In a week its usually brocolli, carrots, sitaw, baguio beans and cauliflower.
Nope, Never tried training to failure. I train without a spotter.
T.V. usually.
Thanks for the input. I always tried to go with 1 grams per LBs in Bodyweight (not Lean Body Mass). I always think more is better.. hehe.. di ko pa nasusubukan ang less than 160g protein. I will do an experiment in the next few weeks to see how I feel with 150g protein. Actually mas pabor sa akin ang 150g since I'm on a deficit.
As for the weighing raw, nasanay na lang kasi ako sa MyFitnessPal na "broiled", "cooked, dry heat". Di ko pa nasubukan and raw weight
Yup. Kapag low on saturated fat yung meat source ko (usually chicken breast fillet) nagdadagdag ako ng peanuts. It's convenient for me na isalpak ko na lang sya sa turbo broiler and then adjust after everything is cooked.
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
Try mo muna 0.82 grams of protein per pound of bodyweight then see how it works for you
Yung sa habit before bedtime, try stop watching TV / using PC or cellphone 1 hour before bedtime
Yup! I agree, mahal nga. I have read that article before though hindi ko pa nasubukan talaga. I have read somewhere na dapat daw mas mataas ang protein kapag deficit due to higher protein breakdown (di ko alam kung may katotohanan to pero I stick with it na lang).
I will definitely try 150g next week
For now:
I still have mixed veggies (carrots, cauliflower, baguio beans and mushroom), so I allotted 400+ calories for it.
Also, sleep was much better. Slept from 9PM-3AM, tapos 4:30 AM - 5:30 AM.. Not bad compared to 10PM-2AM ko before.
[size=large]Lower Body B[/size]
Squats (increase next session)
Set 1: 8 x 95 Lbs
Set 2: 8 x 95 Lbs
Set 3: 8 x 95 Lbs
Dumbbell Split Squats (stay)
Set 1: 10 x 45 Lbs (per Hand)
Set 2: 10 x 45 Lbs (per Hand)
Set 3: 10 x 45 Lbs (per Hand)
Seated Leg Curls (stay)
Set 1: 12 x 65 Lbs
Set 2: 12 x 65 Lbs
Set 3: 12 x 65 Lbs
Seated Calf Raise (increase)
Set 1: 12 x 210 Lbs
Set 2: 12 x 210 Lbs
Set 3: 12 x 210 Lbs
Set 4: 12 x 210 Lbs
Abs
Plank: 60 seconds
Russain Twist: 20 x 15 Lbs
V-Hold: 30 seconds
Weighted Crunches: 12 x 15 Lbs
And for food (plus adobong sitaw):
Anyone ever tried Xtend BCAA? Do you have any suggestion for a cheaper BCAA alternative? Namamahalan kasi ako sa kanya. TIA.
Barbell Bench Press
Set 1: 8 x 70 Lbs
Set 2: 8 x 70 Lbs
Set 3: 8 x 70 Lbs
Rows (One Hand Dumbell Row).
Set 1: 8 x 50 Lbs
Set 2: 8 x 50 Lbs
Set 3: 8 x 50 Lbs
Inclide Dumbell Press
Set 1: 8 x 50 Lbs (per hand)
Set 2: 8 x 50 Lbs (per hand)
Set 3: 8 x 45 Lbs (per hand)
Chin Ups (Neutral Grip)
Set 1: 4 x BW
Set 2: 4 x BW
Set 3: 4 x BW
Lateral Raises
Set 1: 12 x 20 Lbs per hand
Set 2: 12 x 20 Lbs per hand
Triceps Press Down with Rope
Set 1: 11 x 100 Lbs
Set 2: 11 x 90 Lbs
Dumbell Bicep Curls
Set 1: 12 x 20 Lbs
Set 2: 10 x 20 Lbs
Current Weight: 175 Lbs
Lost 5 Lbs the past month. Though I think most of it is still water.
I'm feeling the effects of training on a deficit, I will lower the volume (bawas ng sets sa mga compound exercises) in the coming weeks. All in all, it was a good workout
Deadlift
Set 1: 8 x 110 Lbs
Set 2: 8 x 110 Lbs
Set 3: 8 x 110 Lbs
Leg Press
Set 1: 12 x 200 Lbs
Set 2: 12 x 200 Lbs
Set 3: 12 x 200 Lbs
Seated Leg Curls
Set 1: 10 x 65 Lbs
Set 2: 10 x 65 Lbs
Set 3: 10 x 65 Lbs
Standing Calf Raise
Set 1: 8 x 80 lbs
Set 2: 8 x 80 lbs
Set 3: 8 x 80 lbs
Set 4: 8 x 80 lbs
Abs
Plank: 60 seconds
I have to stop my ab exercises since I got cramps after plank. Will do warm up sets next time.
And for food:
Reduced my protein intake to 150g and upped my carb intake. I want to see how I perform with these macros.
1 Lb per week.
Nice rate too... keep it up bro. looking forward to see your form at lower BF%.
Thanks! Medyo matagal tagal pa to, hehe..
Chin Up
Set 1: 4 x Bodyweight
Set 2: 4 x Bodyweight
Set 3: 3 x Bodyweight
Standing Barbell Overhead Press
Set 1: 8 x 35 Lbs
Set 2: 7 x 35 Lbs
Set 3: 7 x 35 Lbs
Seated Cable Rows
Set 1: 10 x 90 Lbs
Set 2: 10 x 90 Lbs
Set 3: 10 x 90 Lbs
Dumbbell Bench Press
Set 1: 10 x 100 Lbs (55 Lbs per hand)
Set 2: 9 x 100 Lbs (55 Lbs per hand)
Set 3: 7 x 100 Lbs (55 Lbs per hand)
Dumbell Chest Flyes
Set 1: 12 x 25 Lbs
Set 2: 12 x 25 Lbs
Bicep Curls - EZ Bar
Set 1: 12 x 20 Lbs
Set 2: 12 x 20 Lbs
Skullcrushers - EZ Bar
Set 1: 12 x 15 Lbs
Set 2: 12 x 15 Lbs
And for food:
With adobong sitaw, allocating 200+ calories for it. Rest Day tomorrow. Sinasama nyo ba sa bilang ng poundage yung oly bar?
Rest Day Today
Squats
Set 1: 8 x 100 Lbs
Set 2: 8 x 100 Lbs
Set 3: 8 x 100 Lbs
Dumbbell Split Squats
Set 1: 10 x 50 Lbs (per Hand)
Set 2: 10 x 50 Lbs (per Hand)
Set 3: 10 x 50 Lbs (per Hand)
Seated Leg Curls
Set 1: 12 x 65 Lbs
Set 2: 12 x 65 Lbs
Set 3: 12 x 65 Lbs
Seated Calf Raise
Set 1: 12 x 230 Lbs
Set 2: 12 x 230 Lbs
Set 3: 12 x 230 Lbs
Set 4: 12 x 230 Lbs
Abs
Plank: 2 sets x 30 seconds
Russian Twist: 2 sets x 20 x 25 Lbs
Weighted Crunches: 2 sets x 10 x 35 Lbs
I have not been consistent with nutrition this weekend (Birthday ni GF). Will start tracking macro again tomorrow.