Brah..your program and diet is on point hows your current BF%? Im sure you are reaping some fruits of labor already
di ko pa masabi brah, haven't taken my measurements again, though maraming nagsasabi kapag nakikita ako na nagiging macho na daw ako some of my guy friends even wants to touch my arms and chest #nohomo hahahaha
Squats <-[size=small] Warm up pa lang medyo mabigat na, nung working set.. BOOM! nginig-hita. My target is 6-8 pero hindi umabot, will stay here[/size]
Set 1: 6 x 145 Lbs
Set 2: 6 x 145 Lbs
Set 3: 5 x 145 Lbs
Dumbbell Split Squats
Set 1: 10 x 55 Lbs (per Hand)
Set 2: 10 x 55 Lbs (per Hand)
Set 3: 8 x 55 Lbs (per Hand)
Seated Leg Curls
Set 1: 12 x 70 Lbs <
nakalimutan kong dapat pala nag increase ako
Set 2: 12 x 75 Lbs
Set 3: 12 x 75 Lbs
Seated Calf Raise
Set 1: 12 x 300 Lbs
Set 2: 12 x 300 Lbs
Set 3: 12 x 300 Lbs
Set 4: 12 x 300 Lbs
@jomski hows your progress? Yung current photo mo ba sa journal mo? Tsk. Di pa ako nagppost ng before photo ko..
So far so good, currently on a cut and yet tumataas ang mga lifts ko, last time na nag-cut ako (improper cut) I lost strength. According sa research ko, the longer you are on a cut the weaker you get. I'm on a cut for two months and so far lumalakas pa ko. Siguro next month hindi na ganito. And if that happens, I will try my best to maintain my current strength. Ganun kasi yun kapag bulk-cut cycle:
1. Bulk: Go 20% calories above your TDEE and make your lift number higher (To build muscles).
2. Cut: Go 20-30% below your TDEE and maintain your strength (To maintain what you built muscles)
Rinse and Repeat
Yung current photo ko last June pa yan, di pa ko nagpapa-picture ulit.
@jomski Ill note of that. Ah. June this year? Pero ayos ah, pansin na nabawasan belly fat mo. Nicely done!
Yung first picture sa cover photo (yung skinny-fat ang itsura ko) 2 years ago yan, yun yung improper cut ako (no counting of macros, basta bawas lahat ng kinain, kaya pati maskels ubos) yung second one is improper bulk (no counting of macros ulit, see-food diet). I added around 30 Lbs of weight (around 20-25 Lbs nun fat) so hindi rin kagandahan ang itsura ko. Doing everything right two months ago (macro counting, proper progressive overload, keeping track of lifting stats etc.)
Yung second picture was last month when I was 180+ Lbs. I'm 175 Lbs now, pero I still kinda look the same, kasi parang water weight pa lang yung natanggal
Mukhang malaking factor talaga yung macro counting as well as calorie deficit sa fat loss. Sheesh. Chineck ko excel sheet ko kahapon, nag excess ako ng 224 cals! Tsk!
Mukhang malaking factor talaga yung macro counting as well as calorie deficit sa fat loss. Sheesh. Chineck ko excel sheet ko kahapon, nag excess ako ng 224 cals! Tsk!
Yes! The only requirement for weight loss is to have a caloric deficit everyday. The only way to know if you have a deficit is if you track your macros.
And ang magdedetermine kung ang malo-lose mo na weight eh muscle or fat is your macro ratio (protein, fats, carbs) and weight training.
Comments
Barbell Bench Press
Set 1: 8 x 75 Lbs
Set 2: 8 x 75 Lbs
Set 3: 8 x 75 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: 10 x 50 Lbs (per hand)
Set 2: 9 x 50 Lbs (per hand)
Set 3: 8 x 50 Lbs (per hand)
Lat Pulldown
Set 1: 10 x 90 Lbs
Set 2: 9 x 90 Lbs
Set 3: 9 x 90 Lbs
Lateral Raises
Set 1: 12 x 20 Lbs
Set 2: 12 x 20 Lbs
Triceps Press Down with Rope
Set 1: 12 x 90 Lbs
Set 2: 12 x 90 Lbs
Adjusted macros again:
So far, I'm liking the 150g protein per day. Training intensity was not affected, and I have more room for carbs :yahoo:
Deadlift
Set 1: 8 x 120 Lbs
Set 2: 8 x 120 Lbs
Set 3: 8 x 120 Lbs
Leg Press
Set 1: 12 x 230 Lbs
Set 2: 12 x 230 Lbs
Set 3: 12 x 230 Lbs
Seated Leg Curls
Set 1: 10 x 70 Lbs
Set 2: 10 x 70 Lbs
Set 3: 10 x 70 Lbs
Standing Calf Raise
Set 1: 8 x 100 lbs
Set 2: 8 x 100 lbs
Set 3: 8 x 100 lbs
Set 4: 8 x 100 lbs
Abs
Plank: 2 Sets x 30 seconds
Russian Twist: 2 Sets x 20 x 25 Lbs
Chin Up
Set 1: 4 x Bodyweight
Set 2: 4 x Bodyweight
Set 3: 4 x Bodyweight
Standing Barbell Overhead Press
Set 1: 8 x 35 Lbs
Set 2: 7 x 35 Lbs
Set 3: 8 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 (50 Lbs per hand)
Set 2: 10 x 100 Lbs (50 Lbs per hand)
Set 3: 10 x 100 Lbs (50 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: 11 x 15 Lbs
Mukhang maayos yung tip na binigay ng isang trainer sa gym regarding dumbell chest flyes: Isipin mo daw na may niyayakap kang malaking puno.
Sarap ng DOMS ko sa chest. Hehe
Squats
Set 1: 8 x 115 Lbs
Set 2: 8 x 115 Lbs
Set 3: 8 x 115 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 70 Lbs
Set 2: 12 x 70 Lbs
Set 3: 12 x 70 Lbs
Seated Calf Raise
Set 1: 12 x 250 Lbs
Set 2: 12 x 250 Lbs
Set 3: 12 x 250 Lbs
Set 4: 12 x 250 Lbs
Abs
Plank: 60 seconds
Russian Twist: 2 sets x 20 x 15 Lbs
Weighted Crunches: 1 set x 10 x 35 Lbs
I will compensate by eating an additional sisig silog ng 7PM and liempo + rice by 11 pm. Tansyahin ko bukas kung kaya ko makapag upper body.
Barbell Bench Press
Set 1: 8 x 80 Lbs
Set 2: 8 x 80 Lbs
Set 3: 8 x 80 Lbs
Rows (One Hand Dumbell Row).
Set 1: 8 x 55 Lbs
Set 2: 8 x 55 Lbs
Set 3: 8 x 55 Lbs
Inclide Dumbell Press
Set 1: 10 x 50 Lbs (per hand)
Set 2: 10 x 50 Lbs (per hand)
Set 3: 10 x 50 Lbs (per hand)
Chin Up (Neutral Grip)
Set 1: 5 x BW
Set 2: 4 x BW
Set 3: 4 x BW
Lateral Raises
Set 1: 12 x 20 Lbs
Set 2: 12 x 20 Lbs
Triceps Press Down with Rope
Set 1: 11 x 100 Lbs
Set 2: 12 x 90 Lbs
Dumbbell Bicep Curls
Set 1: 12 x 20 Lbs
Set 2: 12 x 20 Lbs
[size=large]Lower Body A[/size]
Deadlift
Set 1: 8 x 140 Lbs
Set 2: 8 x 140 Lbs
Set 3: 8 x 140 Lbs
Leg Press
Set 1: 12 x 230 Lbs
Set 2: 12 x 230 Lbs
Set 3: 12 x 230 Lbs
Seated Leg Curls
Set 1: 10 x 70 Lbs
Set 2: 10 x 70 Lbs
Set 3: 10 x 70 Lbs
Standing Calf Raise
Set 1: 8 x 140 lbs
Set 2: 8 x 140 lbs
Set 3: 8 x 140 lbs
Set 4: 8 x 140 lbs
Abs
Weighted Crunches: 2 Sets x 10 Reps x 35 Lbs
Leg Raises: 2 Sets x 8 Reps
[size=large]Upper Body B[/size]
Chin Up (Neutral Grip)
Set 1: 6 x Bodyweight <--- Nagulat ako dito :yahoo:
Set 2: 5 x Bodyweight
Set 3: 4 x Bodyweight
Standing Barbell Overhead Press
Set 1: 8 x 35 Lbs
Set 2: 7 x 35 Lbs
Set 3: 6 x 35 Lbs
Seated Cable Rows
Set 1: 10 x 100 Lbs
Set 2: 10 x 100 Lbs
Set 3: 9 x 100 Lbs
Dumbbell Bench Press
Set 1: 10 x 100 Lbs (50 Lbs per hand)
Set 2: 10 x 100 Lbs (50 Lbs per hand)
Set 3: 10 x 100 Lbs (50 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 25 Lbs
Skullcrushers - EZ Bar
Set 1: 12 x 20 Lbs
Set 2: 12 x 20 Lbs
Parang nagloloko yung access ko ng MFP, cant post my macros. Still same macro with 1,500 calories a day
[size=large]Lower Body B[/size]
Squats
Set 1: 8 x 140 Lbs
Set 2: 8 x 140 Lbs
Set 3: 8 x 140 Lbs
Dumbbell Split Squats
Set 1: 10 x 55 Lbs (per Hand)
Set 2: 10 x 55 Lbs (per Hand)
Set 3: 10 x 55 Lbs (per Hand)
Seated Leg Curls
Set 1: 12 x 70 Lbs
Set 2: 12 x 70 Lbs
Set 3: 12 x 70 Lbs
Seated Calf Raise
Set 1: 12 x 270 Lbs
Set 2: 12 x 270 Lbs
Set 3: 12 x 270 Lbs
Set 4: 12 x 270 Lbs
Abs
Weighted Crunches: 2 sets x 10 x 40 Lbs
Leg Raises: 2 Sets x 6 Reps <
Nangalay na yung grip ko, nag upper body nga pala ako kahapon
[size=large]Upper Body A[/size]
Barbell Bench Press
Set 1: 8 x 85 Lbs
Set 2: 7 x 85 Lbs
Set 3: 6 x 85 Lbs
Rows (One Hand Dumbell Row).
Set 1: 8 x 55 Lbs
Set 2: 8 x 55 Lbs
Set 3: 8 x 55 Lbs
Inclide Dumbell Press
Set 1: 8 x 55 Lbs (per hand)
Set 2: 7 x 55 Lbs (per hand)
Set 3: 6 x 55 Lbs (per hand)
Chin Up (Neutral Grip)
Set 1: 6 x BW
Set 2: 4 x BW
Set 3: 4 x BW
Lateral Raises
Set 1: 12 x 20 Lbs
Set 2: 12 x 20 Lbs
Triceps Press Down with Rope
Set 1: 12 x 100 Lbs
Set 2: 11 x 100 Lbs
Dumbbell Bicep Curls
Set 1: 12 x 20 Lbs
Set 2: 12 x 20 Lbs
di ko pa masabi brah, haven't taken my measurements again, though maraming nagsasabi kapag nakikita ako na nagiging macho na daw ako some of my guy friends even wants to touch my arms and chest #nohomo hahahaha
[size=large]Lower Body A[/size]
Deadlift
Set 1: 8 x 160 Lbs
Set 2: 8 x 160 Lbs
Set 3: 8 x 160 Lbs
Leg Press
Set 1: 12 x 250 Lbs
Set 2: 12 x 250 Lbs
Set 3: 12 x 250 Lbs
Seated Leg Curls
Set 1: 10 x 75 Lbs
Set 2: 10 x 75 Lbs
Set 3: 10 x 75 Lbs
Standing Calf Raise
Set 1: 8 x 180 lbs
Set 2: 8 x 180 lbs
Set 3: 8 x 180 lbs
Set 4: 8 x 180 lbs
Abs
Leg Raises: 3 Sets x 20 Reps
[size=large]Upper Body B[/size]
Chin Up (Neutral Grip)
Set 1: 6 x Bodyweight
Set 2: 5 x Bodyweight
Set 3: 5 x Bodyweight
Standing Barbell Overhead Press
Set 1: 8 x 40 Lbs
Set 2: 6 x 40 Lbs
Set 3: 5 x 40 Lbs
Seated Cable Rows
Set 1: 10 x 110 Lbs
Set 2: 9 x 110 Lbs
Set 3: 8 x 110 Lbs
Dumbbell Bench Press
Set 1: 10 x 110 Lbs (55 Lbs per hand)
Set 2: 6 x 110 Lbs (55 Lbs per hand)
Set 3: 7 x 110 Lbs (55 Lbs per hand)
Dumbell Chest Flyes
Set 1: 12 x 30 Lbs
Set 2: 12 x 30 Lbs
Bicep Curls - EZ Bar
Set 1: 12 x 25 Lbs
Set 2: 12 x 25 Lbs
Skullcrushers - EZ Bar
Set 1: 12 x 20 Lbs
Set 2: 12 x 20 Lbs
Thanks! Mahaba haba pang lalakbayin ko.. hehehe
[size=large]Lower Body B[/size]
Squats <-[size=small] Warm up pa lang medyo mabigat na, nung working set.. BOOM! nginig-hita. My target is 6-8 pero hindi umabot, will stay here[/size]
Set 1: 6 x 145 Lbs
Set 2: 6 x 145 Lbs
Set 3: 5 x 145 Lbs
Dumbbell Split Squats
Set 1: 10 x 55 Lbs (per Hand)
Set 2: 10 x 55 Lbs (per Hand)
Set 3: 8 x 55 Lbs (per Hand)
Seated Leg Curls
Set 1: 12 x 70 Lbs <
nakalimutan kong dapat pala nag increase ako
Set 2: 12 x 75 Lbs
Set 3: 12 x 75 Lbs
Seated Calf Raise
Set 1: 12 x 300 Lbs
Set 2: 12 x 300 Lbs
Set 3: 12 x 300 Lbs
Set 4: 12 x 300 Lbs
Abs
Leg Raises: 2 Sets x 15 Reps
SM Department Store meron, yung sa may mga kitchen appliances (kasama ng mga blender, pots, pans etc.)
So far so good, currently on a cut and yet tumataas ang mga lifts ko, last time na nag-cut ako (improper cut) I lost strength. According sa research ko, the longer you are on a cut the weaker you get. I'm on a cut for two months and so far lumalakas pa ko. Siguro next month hindi na ganito. And if that happens, I will try my best to maintain my current strength. Ganun kasi yun kapag bulk-cut cycle:
1. Bulk: Go 20% calories above your TDEE and make your lift number higher (To build muscles).
2. Cut: Go 20-30% below your TDEE and maintain your strength (To maintain what you built muscles)
Rinse and Repeat
Yung current photo ko last June pa yan, di pa ko nagpapa-picture ulit.
Yung first picture sa cover photo (yung skinny-fat ang itsura ko) 2 years ago yan, yun yung improper cut ako (no counting of macros, basta bawas lahat ng kinain, kaya pati maskels ubos) yung second one is improper bulk (no counting of macros ulit, see-food diet). I added around 30 Lbs of weight (around 20-25 Lbs nun fat) so hindi rin kagandahan ang itsura ko. Doing everything right two months ago (macro counting, proper progressive overload, keeping track of lifting stats etc.)
Yung second picture was last month when I was 180+ Lbs. I'm 175 Lbs now, pero I still kinda look the same, kasi parang water weight pa lang yung natanggal
Plus assorted vegetables. Still undecided if I want to add 1 mini-stop rice. Tignan ko mamayang gabi kung gugutumin ako.
Mukhang malaking factor talaga yung macro counting as well as calorie deficit sa fat loss. Sheesh. Chineck ko excel sheet ko kahapon, nag excess ako ng 224 cals! Tsk!
Yes! The only requirement for weight loss is to have a caloric deficit everyday. The only way to know if you have a deficit is if you track your macros.
And ang magdedetermine kung ang malo-lose mo na weight eh muscle or fat is your macro ratio (protein, fats, carbs) and weight training.
[size=large]Upper Body A[/size]
Barbell Bench Press
Set 1: 6 x 90 Lbs
Set 2: 5 x 90 Lbs
Set 3: 5 x 90 Lbs
Rows (One Hand Dumbell Row).
Set 1: 8 x 55 Lbs
Set 2: 8 x 55 Lbs
Set 3: 8 x 60 Lbs
Inclide Dumbell Press
Set 1: 8 x 55 Lbs (per hand)
Set 2: 8 x 55 Lbs (per hand)
Set 3: 7 x 55 Lbs (per hand)
Chin Up (Neutral Grip)
Set 1: 5 x BW
Set 2: 4 x BW
Set 3: 4 x BW
Lateral Raises
Set 1: 9 x 25 Lbs
Set 2: 10 x 25 Lbs
Triceps Press Down with Rope
Set 1: 12 x 100 Lbs
Set 2: 12 x 100 Lbs
Dumbbell Bicep Curls
Set 1: 7 x 25 Lbs
Set 2: 6 x 25 Lbs