JAZONE 3.0
jazone
Posts: 441
Hi to all members of pinoybodybuilding.com. My name is Jason.
Back on January 2015 I posted my first weight loss journey here sa group on my journal na JAZONE http://pinoybodybuilding.com/discussion/4013/jazone-2-0/p1 . I lost more than 50 lbs during my initial journey from 206 lbs down to 152.9 lbs. Nag join ako sa site that that time kasi marami nagsabi sakin na ang pangit daw tingnan ng pagkapayat ko. Dahil siguro puro jogging and konting bodyweight exercises lang. So nagjoin ako para matuto ng weightlifting. Ang naging program ko that time is stronglifts which is ok at nakita ko din na maraming nagamit na members dito. Nafollow ko siya for mga 9 weeks pero eventually tinamad ako at napatigil sa pagbubuhat or any type of exercise. Nagkaroon ng mga minor comebacks sa lifting like 3 weeks or lagpas 1 month pero walang nagstick. Fast forward to August 31 2016, I was 174.5 lbs. Eventually natakot na ako dahil pagpinabayaan ko pa ito baka mapabalik pa ako sa 200 lbs range. So I made a commitment to start again and hopefully stick this time around. Nagdecide ako na gumawa ng bagong journal kasi hindi ko na ma-edit yung original journal ko. Here are my initial pictures to start the journey:
For accuracy of my new journey, I will be logging all my progress pictures, daily weigh-ins, and exercise logs. Here is the link to my food diary in myfitnesspal: http://www.myfitnesspal.com/food/diary/jrpenafiel . Ipopost ko ng paputol putol bawat day hanggang sa makahabol sa latest.
In regards to how I track my progress this time, I will be weighing my self everyday in the morning after going to the bathroom. I will be taking measurements using a tape measure and computing the average of my weigh-ins after every week. I will be taking progress pictures once a month. I got this new way of tracking my progress from rippedbody.com which also includes a way of tracking bodyfat percentage.
Comments
Diary from August 31 to September 28
August 31:
Current weight:
KG - 79.15
LBS - 174.5
Exercise:
c25k week 1 day 1
2.3 miles
5min warmup
60s x 8 run
90s x 8 walk
11mns 25 secs cd
Notes:
Started with C25K again since this is jogging program I used to lose weight last time. Also, naghahanap pa ako ng gym na malapit. One of the main reason na nagsimula ako tamarin sa pag gym dati is nilalakad ko lang siya para makatipid at para exercise din. 30 minutes ang lakad ko dun sa una kong gym. Nung dating comeback ko 1hr and 30 mins ang walk ko papunta sa Golds Gym sa Alabang Town Center (promo kasi 3k for 3 months.)
Here is a link sa mga interested on C25K:
http://www.coolrunning.com/engine/2/2_3/181.shtml
As for calorie tracking naman im using the standard 1200 calorie template by myfitnesspal at this time but adjusted for more protein macros.
September 1:
Early Morning weigh-in after bathroom:
78.66 kg
Exercise:
Minor walking
Notes:
None
September 2:
Early Morning weigh-in after bathroom:
79 kg
Exercise:
c25k week 1 day 2
2.3 miles
5min warmup
60s x 8 run
90s x 8 walk
8mns 25 secs cd
Notes:
None
September 3:
Early Morning weigh-in after bathroom:
79.15 kg
Exercise:
None
Notes:
None
September 4:
Early Morning weigh-in after bathroom:
79.3 kg
Exercise:
c25k week 1 day 3
2.3 miles
5min warmup
60s x 8 run
90s x 8 walk
9mns cd
Notes:
None
September 5:
Early Morning weigh-in after bathroom:
78.5 kg
Exercise:
None
Notes:
None
September 6:
Early Morning weigh-in after bathroom:
78.3 kg
Exercise:
c25k week 2 day 1
2.3 miles
5min warmup
90s x 6 run
2mns x 6 walk
9mns cd
Notes:
None
September 7:
Early Morning weigh-in after bathroom:
78.05 kg
Exercise:
None
Notes:
Average weight this past week and taking measurements using a tape measure:
chest - 98.5 cm
right arm - 31.5 cm
left arm - 31.5 cm
2" above navel - 95.5 cm
navel - 100 cm
2" below navel - 98 cm
hips(widest point) - 103.5 cm
right thigh - 61 cm
left thigh - 60 cm
neck - 38 cm
approximate bf% - 28.7
Average weight this week:
KG - 78.70857143
LBS - 173.52269710798
September 8:
Early Morning weigh-in after bathroom:
78.4 kg
Exercise:
c25k week 2 day 2
2.3 miles
5min warmup
90s x 6 run
2mns x 6 walk
8mns cd
Notes:
None
September 9:
Early Morning weigh-in after bathroom:
78.35kg
Exercise:
Minor walking
Notes:
None
September 10:
Early Morning weigh-in after bathroom:
78.2 kg
Exercise:
c25k week 2 day 3
2.3 miles
5min warmup
90s x 6 run
2mns x 6 walk
9.5mns cd
Notes:
None
September 11:
Early Morning weigh-in after bathroom:
77.6 kg
Exercise:
Minor walking
Notes:
None
September 12:
Early Morning weigh-in after bathroom:
78.7 kg
Exercise:
c25k week 3 day 1
2.3 miles
5min warmup
90s x2 run
90s x2 walk
3mns x 2 run
3mns x 2 walk
13.5mns cd
Notes:
None
September 13:
Early Morning weigh-in after bathroom:
78.4 kg
Exercise:
None
Notes:
None
September 14:
Early Morning weigh-in after bathroom:
78.3 kg
Exercise:
c25k week 3 day 2
2.3 miles
5min warmup
90s x2 run
90s x2 walk
3mns x 2 run
3mns x 2 walk
8mns cd
Notes:
Average weight this week
kg 78.278571428600002946
lbs 172.5747093774968
September 15:
Early Morning weigh-in after bathroom:
78.2 kg
Exercise:
None
Notes:
None
September 16:
Early Morning weigh-in after bathroom:
78.4 kg
Exercise:
Minor walking
Notes:
None
September 17:
Early Morning weigh-in after bathroom:
78.2 kg
Exercise:
c25k week 3 day 3
2.3 miles
5min warmup
90s x2 run
90s x2 walk
3mns x 2 run
3mns x 2 walk
17mns cd
Notes:
None
September 18:
Early Morning weigh-in after bathroom:
78.05 kg
Exercise:
Minor walking
Notes:
September 19:
Early Morning weigh-in after bathroom:
78 kg
Exercise:
Minor walking
Notes:
None
September 20:
Early Morning weigh-in after bathroom:
79.1 kg
Exercise:
None
Notes:
None
September 21:
Early Morning weigh-in after bathroom:
78.35 kg
Exercise:
c25k week 4 day 1
2.3 miles
warm up 5 mins
3 mins jog
90s walk
5 mins jog
2.5 mns walk
3 mins jog
90s walk
5 mins jog
8.5 mns cd
Notes:
Average weight this week
kg 78.3285714286
lbs 172.6849405085892
September 22:
Early Morning weigh-in after bathroom:
77.85 kg
Exercise:
None
Notes:
Found a gym na super lapit samin. 10 minutes away pag lakad lang. MYM Gym. Balak mo mag sign up kasi mukang ok naman yung facilities
September 23:
Early Morning weigh-in after bathroom:
77.8 kg
Exercise:
c25k week 4 day 2
2.3 miles
warm up 5 mins
3 mins jog
90s walk
5 mins jog
2.5 mns walk
3 mins jog
90s walk
5 mins jog
9 mns cd
Notes:
None
September 24:
Early Morning weigh-in after bathroom:
77.65 kg
Exercise:
None
Notes:
None
September 25:
Early Morning weigh-in after bathroom:
78.4 kg
Exercise:
c25k week 4 day 3
2.3 miles
warm up 5 mins
3 mins jog
90s walk
5 mins jog
2.5 mns walk
3 mins jog
90s walk
5 mins jog
8 mns cd
Notes:
None
September 26:
Early Morning weigh-in after bathroom:
77.7 kg
Exercise:
Stronglifts
Workout A Day 1
Squat 5x5 45 lbs done
Bench press 45 lbs done
Barbell row 5x5 65 lbs done
Dips 1x1 fail
Notes:
Nagstart na ako sa MYM Gym. Ang gagawin ko muna ulit na program is yung Stronglifts. Gusto ko siya matapos bilang accomplishment.
September 27:
Early Morning weigh-in after bathroom:
78.2 kg
Exercise:
c25k week 5 day 1
2.3 miles
warm up 5 mins
5 mins jog
3mins walk
5 mins jog
3 mns walk
5 mins jog
1 min cd
Notes:
Ihahalinhinan ko yung C25K at Stronglifts habang magaan pa yung mga buhat ko.
September 28:
Early Morning weigh-in after bathroom:
78.2 kg
Exercise:
Stronglifts
Workout B Day 1
Squat 5x5 50 lbs done
Overhead press 5x5 45 lbs done
Deadlift 1x5 95 lbs done
Chin ups 1x1 fail
Notes:
Average weight this past week and taking measurements using a tape measure:
kg 77.9714285714
lbs 171.8975752863744
chest - 98 cm
right arm - 27.5 cm
left arm - 29 cm
2" above navel - 94 cm
navel - 99 cm
2" below navel - 97 cm
hips(widest point) - 103 cm
right thigh - 62 cm
left thigh - 61 cm
neck - 38
approximate bf% - 28.5
Progress pictures:
Diary from September 29 to Oct 20
September 29:
Early Morning weigh-in after bathroom:
77.8 kg
Exercise:
c25k week 5 day 2
2.3 miles
warm up 5 mins
5 mins jog
3mins walk
5 mins jog
3 mns walk
5 mins jog
10 min cd
Notes:
Nagkamali sa jog pattern
September 30:
Early Morning weigh-in after bathroom:
77.6 kg
Exercise:
Stronglifts
Workout A Day 2
Squat 5x5 55 lbs done
Bench press 50 lbs done
Barbell row 5x5 70 lbs done
Dips 1x1 fail
Notes:
None
October 1:
Early Morning weigh-in after bathroom:
77.2 kg
Exercise:
c25k week 5 day 1
2.3 miles
warm up 5 mins
5 mins jog
3mins walk
5 mins jog
3 mns walk
5 mins jog
10 min cd
Notes:
Inulit ko yung week 5 para maitama yung pattern ng jog
October 2:
Early Morning weigh-in after bathroom:
77.6 kg
Exercise:
c25k week 5 day 2 correction
2.3 miles
8 mins jog
5 mns walk
8 mins jog
8 min cd
Notes:
None
October 3:
Early Morning weigh-in after bathroom:
77.4 kg
Exercise:
Stronglifts
Workout B Day 2
Squat 5x5 60 lbs done
Overhead press 5x5 4550 lbs done
Deadlift 1x5 105 lbs done
Chin ups 1x1 fail
Notes:
None
October 4:
Early Morning weigh-in after bathroom:
77.3 kg
Exercise:
c25k week 5 day 3 correction
2.3 miles
5 mins warmup
20mins jog
cd 10 mins
Notes:
None
October 5:
Early Morning weigh-in after bathroom:
77.65 kg
Exercise:
Stronglifts
Workout A Day 3
Squat 5x5 65 lbs done
Bench press 55 lbs done
Barbell row 5x5 75 lbs done
Dips 1x1 fail
Notes:
Average weight this week
kg 77.50714286
lbs 170.87400050402
October 6:
Early Morning weigh-in after bathroom:
77.8 kg
Exercise:
c25k week 6 day 1
2.3 miles
5 mins warm
5 mins jog
3 mns walk
8 mins jog
3 mins walk
5 mins jog
8 min cd
Notes:
None
October 7:
Early Morning weigh-in after bathroom:
77.55 kg
Exercise:
Stronglifts
Workout B Day 3
Squat 5x5 70 lbs done
Overhead press 5x5 55 lbs done
Deadlift 1x5 115 lbs done
Eccenftric chinups x2 done neutrap grip
Notes:
Naisip ko na baka kahit anung pilit ko para makaisang chinup/pullups is baka hindi pa din magawa. Napanuod ko yung video ng Buff dudes para sa pull up training. Kasama sa suggestions nila ang eccentric pullup/chinup
October 8:
Early Morning weigh-in after bathroom:
77.1 kg
Exercise:
c25k week 6 day 2
2.3 miles
5 mins warm
10 mins jog
3 mns walk
10 mins jog
4 min cd
Notes:
None
October 9:
Early Morning weigh-in after bathroom:
77.1 kg
Exercise:
None
Notes:
None
October 10:
Early Morning weigh-in after bathroom:
77.15 kg
Exercise:
Stronglifts
Workout A Day 4
Squat 5x5 75 lbs done
Bench press 5x5 60 lbs done
Barbell row 5x5 80 lbs done
lat pulldowns palms facing front 5x5 50 lbs done
Notes:
Same sa eccentric pullups last time, dinagdag ko ang lat pulldowns para matrain ko sarili ko sa pull-ups. As suggested sa rippedbody.com, tanggalin ko na muna ang dips sa workout.
October 11:
Early Morning weigh-in after bathroom:
76.85 kg
Exercise:
c25k week 6 day3
2.3 miles
22 mins jog
8 min cd
Notes:
None
October 12:
Early Morning weigh-in after bathroom:
76.7 kg
Exercise:
Stronglifts
Workout B Day 4
Squat 5x5 80 lbs done
Overhead press 5x5 60 lbs done
Deadlift 3x5 125 lbs done
lat pulldowns 5x5 60 lbs done
Notes:
Average weight this week
kg 77.1785714286
lbs 170.1496244934631
October 13:
Early Morning weigh-in after bathroom:
76.95 kg
Exercise:
c25k week 7 day 1
2.3 miles
5 mins warmup
25 mins jog
4.5 min cd
Notes:
None
October 14:
Early Morning weigh-in after bathroom:
77.1 kg
Exercise:
Stronglifts
Workout A Day 5
Squat 5x5 85 lbs done
Bench press 5x5 65 lbs done
Barbell row 5x5 85 lbs done
lat pulldowns palms facing front 5x5 60 lbs done
Notes:
None
October 15:
Early Morning weigh-in after bathroom:
76.85 kg
Exercise:
c25k week 7 day 2
2.3 miles
5 mins warmup
25 mins jog
2 min cd
Notes:
None
October 16:
Early Morning weigh-in after bathroom:
76.65
Exercise:
None
Notes:
None
October 17:
Early Morning weigh-in after bathroom:
76.8 kg
Exercise:
Stronglifts
Workout B Day 5
Squat 5x5 90 lbs done
Overhead press 5x5 65 lbs done
Deadlift 3x5 135 lbs done
lat pulldowns 5x5 45 lbs done
Notes:
None
October 18:
Early Morning weigh-in after bathroom:
76.85 kg
Exercise:
c25k week 7 day 3
2.3 miles
5 mins warmup
25 mins jog
2 min cd
Notes:
None
October 19:
Early Morning weigh-in after bathroom:
76.15 kg
Exercise:
Stronglifts
Workout A Day 6
Squat 5x5 95 lbs done
Bench press 5x5 70 lbs done
Barbell row 5x5 90 lbs done
lat pulldowns palms facing front 5x5 50 lbs done
Notes:
Average weight this week
kg 76.764285714300001473
lbs 169.2362808358086
October 20:
Early Morning weigh-in after bathroom:
76.2 kg
Exercise:
c25k week 8 day 1
3.36 miles
1.32 miles walk
2.04 miles jog
5 mins warmup
28 mins jog
23 min cd
Notes:
None
Diary from Oct 21 to Nov 2
October 21:
Early Morning weigh-in after bathroom:
76.15 kg
Exercise:
Stronglifts
Workout B Day 6
Squat 5x5 100 lbs done
Overhead press 5x5 70 lbs done
Deadlift 3x5 145 lbs done
lat pulldowns 5x5 55 lbs done
Notes:
None
October 22:
Early Morning weigh-in after bathroom:
n/a
Exercise:
None
Notes:
None
October 23:
Early Morning weigh-in after bathroom:
76.6 kg
Exercise:
c25k week 8 day 2
3.36 miles
1.32 miles walk
2.04 miles jog
5 mins warmup
28 mins jog
23 min cd
Notes:
None
October 24:
Early Morning weigh-in after bathroom:
76.75 kg
Exercise:
Stronglifts
Workout A Day 7
Squat 5x5 105 lbs done
Bench press 5x5 75 lbs done
Barbell row 5x5 95 lbs done
lat pulldowns palms facing front 5x5 60 lbs done
Notes:
None
October 25:
Early Morning weigh-in after bathroom:
76.6 kg
Exercise:
c25k week 8 day 3
3.36 miles
1.32 miles walk
2.04 miles jog
5 mins warmup
28 mins jog
23 min cd
Notes:
None
October 26:
Early Morning weigh-in after bathroom:
76 kg
Exercise:
Stronglifts
Workout B Day 7
Squat 2x5 3x4 110 lbs fail
Overhead press 2x5 1x4 75 lbs fail
Deadlift 2x4 155 lbs fail
lat pulldowns 1x5 1x4 65 lbs fail
Notes:
Average weight this week
kg 76.383333333299987089
lbs 168.3964245988088
October 27:
Early Morning weigh-in after bathroom:
76.2 kg
Exercise:
c25k week 9 day 1
3.8 miles
1.5698 miles walk
2.2283 miles jog
5 mins warmup
30 mins jog
30 min cd
Notes:
None
October 28:
Early Morning weigh-in after bathroom:
76.15 kg
Exercise:
Stronglifts
Workout A Day 8
Squat 5x5 110 lbs done
Bench press 5x5 80 lbs done
Barbell row 100 lbs 3x5 1x4 fail
lat pulldowns palms facing front 5x5 65 lbs done
Notes:
None
October 29:
Early Morning weigh-in after bathroom:
76.15 kg
Exercise:
c25k week 9 day 2
3.8 miles
1.5698 miles walk
2.2283 miles jog
5 mins warmup
30 mins jog
30 min cd
Notes:
None
October 30:
Early Morning weigh-in after bathroom:
76.5 kg
Exercise:
None
Notes:
None
October 31:
Early Morning weigh-in after bathroom:
76.55 kg
Exercise:
None
Notes:
None
November 1:
Early Morning weigh-in after bathroom:
76.65 kg
Exercise:
c25k week 9 day 3 5 km done!
3.8 miles
0.67 miles walk
3.1164 miles jog
5 mins warmup
43 mins jog
15 min cd
Notes:
None
November 2:
Early Morning weigh-in after bathroom:
76.6 kg
Exercise:
Stronglifts
Workout B Day 8
Squat 5x5 115 lbs done
Overhead press 3x5 1x4 75 lbs fail
Deadlift 2x5 155 lbs done
lat pulldowns 5x5 70 lbs done
Notes:
Average weight this past week and taking measurements using a tape measure:
kg 76.4
lbs 168.4332
chest - 99
right arm - 29
left arm - 28
2" above navel - 94
navel - 98.5
2" below navel - 96.5
hips(widest point) - 102.5
right thigh - 62
left thigh - 61
neck - 38
approximate bf% - 28.2
Progress pictures:
Diary from Nov 3 to Nov 15
November 3:
Early Morning weigh-in after bathroom:
Trip to Japan. No average weight was taken during the trip.
Exercise:
None
Notes:
Since wala gym sa hotel namin, nagset ako ng mga bodyweight exercises na gagawin while nasa Japan.
November 4:
Early Morning weigh-in after bathroom:
Trip to Japan. No average weight was taken during the trip.
Exercise:
Before breakfast:
mountain climbers 16x1
knee squats 16x1
mountain bridges 16x1
Jumping jacks 16x1
Athlean knee slide 16x1
squats 16x1
v-ups 10x1
crunches 16x1
Lunges 8x1 each leg
Before bed:
mountain climbers 16x1
knee squats 16x1
mountain bridges 16x1
Jumping jacks 16x1
Athlean knee slide 16x1
Jumping squats 16x1
v-ups 10x1
crunches 16x1
Lunges 8x1 each leg
Notes:
None
November 5:
Early Morning weigh-in after bathroom:
Trip to Japan. No average weight was taken during the trip.
Exercise:
Before breakfast:
mountain climbers 16x1
knee squats 16x1
mountain bridges 16x1
Jumping jacks 16x1
Athlean knee slide 16x1
squats 16x1
Jumping squats 16x1
crunches 16x1
Lunges 8x1 each leg
Noon afterlunch:
mountain climbers 16x1
knee squats 16x1
mountain bridges 16x1
Jumping jacks 16x1
Athlean knee slide 16x1
Jumping squats 16x1
Lunges 8x1 each leg
Before bed:
mountain climbers 16x1
knee squats 16x1
mountain bridges 16x1
Jumping jacks 16x1
Athlean knee slide 16x1
Jumping squats 16x1
v-ups 10x1
Lunges 8x1 each leg
Notes:
None
November 6:
Early Morning weigh-in after bathroom:
Trip to Japan. No average weight was taken during the trip.
Exercise:
Before breakfast:
mountain climbers 16x1
knee squats 16x1
mountain bridges 16x1
Jumping jacks 16x1
Athlean knee slide 16x1
squats 16x1
Jumping squats 16x1
v-ups 10x1
Lunges 8x1 each leg
Before bed:
mountain climbers 16x1
knee squats 16x1
mountain bridges 16x1
Jumping jacks 16x1
Athlean knee slide 16x1
v-ups 10x1
Lunges 8x1 each leg
Notes:
None
November 7:
Early Morning weigh-in after bathroom:
Trip to Japan. No average weight was taken during the trip.
Exercise:
Before breakfast:
mountain climbers 16x1
knee squats 16x1
mountain bridges 16x1
Jumping jacks 16x1
Athlean knee slide 16x1
squats 16x1
Lunges 8x1 each leg
Before bed:
mountain climbers 16x1
knee squats 16x1
mountain bridges 16x1
Jumping jacks 16x1
Athlean knee slide 16x1
Lunges 8x1 each leg
Notes:
None
November 8:
Early Morning weigh-in after bathroom:
Trip to Japan. No average weight was taken during the trip.
Exercise:
Before breakfast:
mountain climbers 16x1
knee squats 16x1
mountain bridges 16x1
Jumping jacks 16x1
Athlean knee slide 16x1
squats 16x1
Lunges 8x1 each leg
Notes:
None
November 9:
Early Morning weigh-in after bathroom:
74.7 kg
Exercise:
None
Notes:
None
November 10:
Early Morning weigh-in after bathroom:
74.7 kg
Exercise:
B210k week 1 day 1
3.8 miles
0.67 miles walk
3.1164 miles jog
5 mins warmup
10 mins jog x4
1 min walk x4
8 mins CD
Notes:
Dahil tapos na ako sa C25K, start naman ako sa B210K.
November 11:
Early Morning weigh-in after bathroom:
74.05 kg
Exercise:
Stronglifts
Workout A Day 9 (10 lbs pulled back due to Japan trip)
Squat 5x5 105 lbs done
Bench press 5x5 70 lbs done
Barbell row 90 lbs 5x5 lbs done
lat pulldowns palms facing front 5x5 60 lbs done
Notes:
Nagdeload ako dahil lagpas 1 week ako na walang buhat.
November 12:
Early Morning weigh-in after bathroom:
74.2 kg
Exercise:
None
Notes:
None
November 13:
Early Morning weigh-in after bathroom:
75.2 kg
Exercise:
b210k week 1 day 2
3.8 miles
0.67 miles walk
3.1164 miles jog
5 mins warmup
10 mins jog x4
1 min walk x4
6 mins CD
Notes:
None
November 14:
Early Morning weigh-in after bathroom:
75.25 kg
Exercise:
Stronglifts
Workout B Day 9 (10 lbs pulled back due to Japan trip, 20 for deadlift.)
Squat 5x5 110 lbs done
Overhead press 5x5 65 lbs done
Deadlift 135 lbs 3x5 done
lat pulldowns palms facing front 5x5 65 lbs done
Notes:
Average weight this week
kg 74.6833333333
lbs 164.6485661416659
November 15:
Early Morning weigh-in after bathroom:
74.5 kg
Exercise:
None
Notes:
None
Diary from Nov 16 to Nov 28
November 16:
Early Morning weigh-in after bathroom:
75.25 kg
Exercise:
b210k week 1 day3
3.8 miles
0.67 miles walk
3.1164 miles jog
5 mins warmup
10 mins jog x4
1 min walk x4
13 mins CD
Notes:
None
November 17:
Early Morning weigh-in after bathroom:
74.75 kg
Exercise:
Stronglifts
Workout A Day 10
Squat 5x5 115 lbs done
Bench press 5x5 75 lbs done
Barbell row 95 lbs 5x5 lbs done
lat pulldowns palms facing front 5x5 70 lbs done
Notes:
None
November 18:
Early Morning weigh-in after bathroom:
74.6 kg
Exercise:
Stronglifts
Workout B Day 10
Squat 5x5 120 lbs done
Overhead press 5x5 70 lbs done
Deadlift 145 lbs 3x5 done
lat pulldowns palms facing front 5x5 75 lbs done
Notes:
None
November 19:
Early Morning weigh-in after bathroom:
74.7 kg
Exercise:
None
Notes:
Nagkausap kami ng officemate ko na may knowledge regarding the physical therapy. Sabi niya na need ko pa daw magpalakas ng core. May mga sinabi siyang mga medical reasons na mahirap ulitin pero sineryoso ko advice niya.
November 20:
Early Morning weigh-in after bathroom:
75.4 kg
Exercise:
None
Notes:
None
November 21:
Early Morning weigh-in after bathroom:
75 kg
Exercise:
Stronglifts
Workout A Day 11
Squat 5x5 125 lbs done
Bench press 5x5 80 lbs done
Barbell row 100 lbs 4x5 1x3 fail
lat pulldowns palms facing front 80 lbs 2x5 1x2 fail
Additional Core exercises:
morning before breakfast
elbow plank 1min
athlean ab 1x20
floor bridges 1x20
mountain climbers 1x20
after lift
elbow plank 30s
athlean ab 1x10
floor bridges 1x20
mountain climbers 1x20
bird dog each leg 1x10
captain's chair 2x10
stomach vacuum 1x40 5 secs hold
Notes:
Average weight this week
kg 74.8857142857
lbs 165.0947397675583
Nagdagdag ako ng mga additional core exercises as suggested ng kaibigan ko. Siguro ang problem lang is wala masyado direction. Halata na nagtype lng ako ng word na "core exercises" sa google at pinili ko yung mga nagustuhan ko.
November 22:
Early Morning weigh-in after bathroom:
74.85 kg
Exercise:
Core exercises:
Before breakfast:
Forearm Plank 1min
athlean ab 1x20
Floor Bridges 1x20
Mountain Climbers 1x20
Bird Dog 1x10 each side
Gym:
Stomach vacuum 20x2 5 secs hold
Reverse Crunch 10x2
Bird Dog 10x2 each side
Captain's Chair knee raise 15x3
Forearm Plank 1x60 seconds, 1x30 seconds
Mountain Climbers 20x2
Floor Bridges 20x2
Superman 20x2 3 seconds hold
Side Planks 1x30 seconds each side
Farmer's Carry 30 meter walk, 35 lbs each hand x1, 25 lbs each hand x1, 15 lbs each hand x3
Crunches 1x10
Notes:
Para madagdagan yung core exercises ko, itinigil ko na yung jogging. Yung mga off days mga core exercises nalang ang gagawin ko.
November 23:
Early Morning weigh-in after bathroom:
74.95 kg
Exercise:
Stronglifts
Workout B Day 11
Squat 5x5 130 lbs done
Overhead press 75 lbs 4x5 1x4 failed
Deadlift 155 lbs 2x5 done
lat pulldowns palms facing front 5x5 80 lbs done
captain's chair knee raise 2x10
Notes:
None
November 24:
Early Morning weigh-in after bathroom:
75.15 kg
Exercise:
Core exercises:
Stomach vacuum 20x2 5 secs hold
Bird Dog 15x2 each side
Captain's Chair knee raise 15x4
Forearm Plank 1x60 seconds
Mountain Climbers 20x2
Floor Bridges 20x2
Superman 20x2 3 seconds hold
Side Planks 1x30 seconds each side
Farmer's Carry 25 meter walk, 15 lbs each hand x5, 20 lbs each hand x2
Notes:
None
November 25:
Early Morning weigh-in after bathroom:
74.7 kg
Exercise:
Stronglifts
Workout A Day 12
Squat 5x5 135 lbs done
Bench press 5x5 85 lbs done
Barbell row 100 lbs 5x5 done
lat pulldowns palms facing front 85 lbs 1x5 1x3 fail
Additional Core exercises:
Captain's Char knee raise 15x3
forearm plank 1x45s
quadruped hip thrust 1x10 both sides
Farmers carry 35 lbs each hand 30 steps
Single arm farmers carry 30 lbs each hand 30 steps
Notes:
None
November 26:
Early Morning weigh-in after bathroom:
74.7 kg
Exercise:
Core exercises:
Stomach vacuum 20x1 5 secs hold
Bird Dog Crunch 10x1 each side
Captain's Chair knee raise 15x1 20x2
Forearm Plank 1x60 seconds
Mountain Climbers 20x2
Floor Bridges 20x2 5 seconds hold
Superman 20x1 3 seconds hold
Side Planks 1x30 seconds each side
Farmer's Carry 35 lbs each hand 60 steps x1
Single Arm Farmer's Carry 30 lbs each hand 100 steps x1
Notes:
None
November 27:
Early Morning weigh-in after bathroom:
75.55 kg
Exercise:
Core exercises:
Before breakfast:
Athlean knee slide 30x1
mountain climbers 30x1
before lunch:
Athlean knee slide 30x1
mountain climbers 30x1
jumping jacks 30x1
before bed:
Athlean knee slide 30x1
mountain climbers 30x1
jumping jacks 30x1
Notes:
None
November 28:
Early Morning weigh-in after bathroom:
75.85 kg
Exercise:
Stronglifts
Workout B Day 12
Squat 140 lbs 5x5 done
Overhead press 75 lbs done
Deadlift 165 lbs 3x5 done
lat pulldowns palms facing front 85 lbs 3x5 1x2 fail
Core exercises:
Before breakfast:
Athlean knee slide 30x1
During gym:
Captain's Chair Knee Raise 10x6
Floor Bridge 10x1
Side Planks 30sx1 each side
Forearm Plank 30sx1
Quadruped Hip Extension 10x1 each side
Single Arm Farmer's Carry 30lbs each hand 50steps x1
Chin Tucks 15x1
Shoulder Dislocations 10x1
Squats 10x1
Notes:
Average weight this past week and taking measurements using a tape measure:
chest - 98
right arm - 28
left arm - 28
2" above navel - 92.5
navel - 96.5
2" below navel - 95.5
hips(widest point) - 101.5
right thigh - 61
left thigh - 62
neck - 38
approximate bf% - 27
Progress pictures:
Diary from Nov 29 to Dec 10
November 29:
Early Morning weigh-in after bathroom:
75.2 kg
Exercise:
Core Exercises:
Captain's Chair knee raises 30x3 10x1
Mountain Climbers 30x2
Bird Dog Crunch 20x1
Farmers Walk 35 lbs 50stepsx2
Single Arm Farmers Walk 30 lbs 50stepsx2
Kettlebell Squats 20x1 20lbs
Barbell Swings Athlean 25lbs plate 15lbs barbell 30x1
Notes:
None
November 30:
Early Morning weigh-in after bathroom:
74.65 kg
Exercise:
Stronglifts
Workout A Day 13
Squat 5x5 145 lbs done
Bench press 90 lbs 2x5 1x3 fail
Barbell row 105 lbs 5x5 done
lat pulldowns palms facing front 85 lbs 5x5 done
Captain's Chair Knee Raises 10x2
Quadruped Hip Extensions 20x1
Shoulder Dislocations 10x1
Notes:
None
December 1:
Early Morning weigh-in after bathroom:
74.45 kg
Exercise:
Core exercises:
Traditional Core exercise:
Standing rotation band each side 3x10
Stabilizing Core Exercises:
Stomach Vacuum in floor 5 secs hold 2x20
Floor Bridge 5 secs hold 2x20
Core Extension exercises:
Superman 5 secs hold 2x20
Captain's Chair knee raise 3x20
Notes:
Kung mapapansin niyo, nagchange ako sa pattern ng core exercises. Meron kasi ako article regarding sa different types ng exercises sa core. http://fitness.mercola.com/sites/fitness/archive/2011/02/01/best-exercise-for-abs.aspx
December 2:
Early Morning weigh-in after bathroom:
74.5 kg
Exercise:
Stronglifts
Workout B Day 13
Squat 150 lbs 5x5 done
Overhead press 80 lbs 3x5 1x3 fail
Deadlift 175 lbs 1x5 done
lat pulldowns palms facing front 90 lbs 5x5 skipped
captain's chair knee raise 2x10
Notes:
Lagi ko na ngayon idadagdag ang Captain's chair sa workout ko. Sabi kasi ng officemate ko na nakwento ko last time, yung captain's chair nastretch niya ang spine na nacocompress ng squat. Kung baga pangontra sa pagcompress ng spine.
December 3:
Early Morning weigh-in after bathroom:
74.4 kg
Exercise:
None
Notes:
None
December 4:
Early Morning weigh-in after bathroom:
74.65 kg
Exercise:
None
Notes:
Average weight this week
kg 74.6416666667
lbs 164.5567068659025
December 5:
Early Morning weigh-in after bathroom:
74 kg
Exercise:
Minor walking
Notes:
None
December 6:
Early Morning weigh-in after bathroom:
73.85 kg
Exercise:
Stronglifts
Workout A Day 14
Squat 5x5 155 lbs done
Bench press 90 lbs 3x5 1x4 fail 2nd try
Barbell row 110 lbs 1x5 1x3 fail barbell hit knees 1st try
lat pulldowns palms facing front 90 lbs 3x5 1x4 fail
Captain's Chair Knee Raises 10x3
Quadruped Hip Extensions 10x1
Shoulder Dislocations 10x1
chin tucks 10x1
bodysquats 10x1
Notes:
Regarding sa chin tucks, advice ulit sakin yan. Matindi daw kasi yung pressure sa neck ng improper bench press. So aside sa dapat nakaangat ang leeg habang nagbebench, mag chin tucks daw dapat.
December 7:
Early Morning weigh-in after bathroom:
74 kg
Exercise:
chin pulldown 50lbs 5x5
inverted rows 5x5
core circuit 1:
standing band rotation 3x10
barbell swings 25 lbs plate 15 lbs barbell 3x15
captains chair knee raise 3x20
core circuit 2:
stomach vacuums 5s hold 1x20
floor bridges 5s hold 1x20
superman 5s hold 1x20
single arm farmers cary 35lbs 50 steps
Notes:
None
December 8:
Early Morning weigh-in after bathroom:
73.65 kg
Exercise:
Stronglifts
Workout B Day 14
Squat 155 lbs 5x5 done
Overhead press 80 lbs 3x5 1x2 fail 2nd try
Deadlift 185 lbs 1x1 fail 1st try
chin pulldowns 55lbs 5x5 done
captain's chair knee raise 2x10
captain's chair leg raise 1x10
quadruped leg extensions 1x10
lunges 1x10
Notes:
Hindi ko alam nangyari sakin sa Deadlift. Feel ko kasi dahil PR ko yung Squat na 155 lbs, para bang naubos na lakas ko para sa PR ko dapat sa Deadlift.
December 9:
Early Morning weigh-in after bathroom:
73.75 kg
Exercise:
inverted rows 5x5
core circuit 1:
standing band rotation 3x12
barbell swings 27.5 lbs plate 15 lbs barbell 3x15
captains chair leg raise 3x10
Stability ball knee slide 3x10
core circuit 2:
stomach vacuums 5s hold 1x22
floor bridges 5s hold 1x22
superman 5s hold 1x22
Notes:
For a change, sinubukan ko na gawin circuit yung mga core exercises. Tuloy tuloy 1 sets then rest then 1 set ulit lahat.
December 10:
Early Morning weigh-in after bathroom:
73.95 kg
Exercise:
None
Notes:
Average weight this week
kg 73.8666666667
lbs 162.8481243339697
Diary from Dec 11 to Dec 22
December 11:
Early Morning weigh-in after bathroom:
n/a
Exercise:
None
Notes:
None
December 12:
Early Morning weigh-in after bathroom:
74.45 kg
Exercise:
Core circuit 1 x3
Standing band rotations 12
15 lbs barbell swings 30lbs plates 15
Captains Chair Leg Raise 12
Stability Ball Knee Slides 12
Single Arm Farmers Carry 35 lbs 60 steps
Core Circuit 2 x1
Stomach Vacuums in floor 5s hold 25
Floor bridges 5s hold 25
Superman 5s hold 25
Inverted rows 5x5
Notes:
None
December 13:
Early Morning weigh-in after bathroom:
74.4 kg
Exercise:
None
Notes:
Nagkaroon ako ng matinding allergies. Naospital pa ako saglit dahil mejo nahirapan na ako makahinga.
December 14:
Early Morning weigh-in after bathroom:
n/a
Exercise:
None
Notes:
Stop muna ang exercises habang nagpapagaling.
December 15:
Early Morning weigh-in after bathroom:
n/a
Exercise:
Stop muna ang exercises habang nagpapagaling.
Notes:
None
December 16:
Early Morning weigh-in after bathroom:
74.35 kg
Exercise:
None
Notes:
Im attending a wedding of my friend.
December 17:
Early Morning weigh-in after bathroom:
74.15 kg
Exercise:
Minor walking
Notes:
None
December 18:
Early Morning weigh-in after bathroom:
74.45 kg
Exercise:
None
Notes:
Average weight this week
kg 74.36
lbs 163.93574
December 19:
Early Morning weigh-in after bathroom:
74.45 kg
Exercise:
Stronglifts
Workout A Day 15 (reduced load due to 10 day without lifts)
Squat 5x5 140 lbs done
Bench press 80 lbs 5x5 done
Barbell row 95 lbs 5x5 done
chin pulldowns 55 lbs 5x5 done
Captain's Chair leg Raises 10x4
Quadruped Hip Extensions 10x1
Shoulder Dislocations 10x1
chin tucks 20x2
Notes:
Another deload sa lahat dahil matagal na walang lift.
December 20:
Early Morning weigh-in after bathroom:
73.95 kg
Exercise:
None
Notes:
None
December 21:
Early Morning weigh-in after bathroom:
73.75 kg
Exercise:
Stronglifts
Workout B Day 15
Squat 145 lbs 5x5 done
Overhead press 70 lbs 5x5 done
Deadlift 165 lbs 3x5 done
lats pulldowns 70lbs 5x5 done
captain's chair leg raise 4x10
quadruped leg extensions 1x10
lunges 1x10
Notes:
None
December 22:
Early Morning weigh-in after bathroom:
74.2 kg
Exercise:
None
Notes:
None
Diary from Dec 23 to Jan 5
December 23:
Early Morning weigh-in after bathroom:
n/a
Exercise:
None
Notes:
Christmas break yung gym kaya walang buhat muna.
December 24:
Early Morning weigh-in after bathroom:
74.7 kg
Exercise:
None
Notes:
None
December 25:
Early Morning weigh-in after bathroom:
74.65 kg
Exercise:
None
Notes:
Average weight this week
kg 74.283333333299992773
lbs 163.7667170929264
December 26:
Early Morning weigh-in after bathroom:
73.75 kg
Exercise:
None
Notes:
None
December 27:
Early Morning weigh-in after bathroom:
73.65 kg
Exercise:
None
Notes:
None
December 28:
Early Morning weigh-in after bathroom:
74.15 kg
Exercise:
Stronglifts
Workout A Day 16
Squat 5x5 150 lbs done
Bench press 85 lbs 5x5 done
Barbell row 100 lbs 5x5 done
chin pulldowns 60 lbs 5x5 done
Captain's Chair leg Raises 10x3
Quadruped Hip Extensions 15x1
Shoulder Dislocations 10x1
chin tucks 10x2
Notes:
Nagbukas yung gym ulit bago yung new year break.
December 29:
Early Morning weigh-in after bathroom:
73.95 kg
Exercise:
None
Notes:
None
December 30:
Early Morning weigh-in after bathroom:
73.9 kg
Exercise:
None
Notes:
Nagsara ulit yung gym para sa new year break
December 31:
Early Morning weigh-in after bathroom:
n/a
Exercise:
None
Notes:
None
January 1:
Early Morning weigh-in after bathroom:
74.25 kg
Exercise:
None
Notes:
None
January 2:
Early Morning weigh-in after bathroom:
74.15 kg
Exercise:
None
Notes:
None
January 3:
Early Morning weigh-in after bathroom:
73.95 kg
Exercise:
Stronglifts
Workout B Day 16
Squat 155 lbs 5x5 done
Overhead press 75 lbs 2x5 1x2 fail
Deadlift 175 lbs 1x5 done
lats pulldowns 75lbs 5x5 done
captain's chair leg raise 4x10
quadruped leg extensions 1x15
lunges 1x10
chintucks 1x15
Notes:
Nagbukas ulit ang gym.
January 4:
Early Morning weigh-in after bathroom:
73.85 kg
Exercise:
Core Circuit 3 sets
Band Rotations 10
15lbs Barbell 25lbs Plate Swings 10
Captains Chair Leg Raise 10
Stability Ball Knee Slides 10
Stomach Vacuums 5 sec hold 10
Floor Bridges 5 sec hold 10
Superman 5 sec hold 10
Inverted rows 5x5
Notes:
None
January 5:
Early Morning weigh-in after bathroom:
73.6 kg
Exercise:
None
Notes:
Average weight this past week and taking measurements using a tape measure:
chest - 98
right arm - 28
left arm - 28
2" above navel - 90.5
navel - 95
2" below navel - 94.5
hips(widest point) - 99
right thigh - 59.5
left thigh - 59
neck - 38
approximate bf% - 26
Progress pictures:
Diary from Jan 6 to today Jan 22
January 6:
Early Morning weigh-in after bathroom:
74.4 kg
Exercise:
None
Notes:
Matagal ko na nabasa ang regarding sa leangains, both sa official website nila http://www.leangains.com/ at pati sa http://rippedbody.com/ . Pero hindi ako masyado naging interested dahil parang hindi ko feel gawin yung fasting tapos stronglifts pa yung program ko kaya ayaw ko pa lumipat sa RPT. Kaso nainspire ako na itry after mabasa yung AMA ni 31mintues sa leangains reddit thread. Former client siya ni Martin Berkhan na nagpioneer ng leangains. Andami ko natutunan at nainspire ako na-itry both yung leangains fasting at RPT. Ito yung link: https://www.reddit.com/r/leangains/comments/1jjrci/former_berkhan_client_ama/
January 7:
Early Morning weigh-in after bathroom:
75 kg
Exercise:
Stronglifts
Workout A Day 17
Squat 5x5 160 lbs done
Bench press 90 lbs 5x5 done
Barbell row 105 lbs 5x5 done
chin pulldowns 65 lbs 5x5 done
Captain's Chair leg Raises 10x4
Quadruped Hip Extensions 15x1
Shoulder Dislocations 10x1
chin tucks 10x1
Notes:
None
January 8:
Early Morning weigh-in after bathroom:
74.45 kg
Exercise:
None
Notes:
None
January 9:
Early Morning weigh-in after bathroom:
74.55 kg
Exercise:
Stronglifts
Workout B Day 17
Squat 165 lbs 5x5 done
Overhead press 75 lbs 5x5 done
Deadlift 185 lbs 2x5 done
lats pulldowns 80lbs 5x5 done
captain's chair leg raise 5x10
quadruped leg extensions 1x15
chintucks 1x15
Shoulder Dislocations 10x1
Fasting:
Leangains Day 1
Last meal last night: 8pm
First meal today: 12:30 pm
Fed Training: 5pm
Post workout meal: 6:30pm
Last meal: 8pm
Notes:
None
January 10:
Early Morning weigh-in after bathroom:
74.45 kg
Exercise:
None
Fasting:
Leangains Day 2
Last meal last night: 8pm
First meal today: 12noon
No Training
Last meal: 8pm
Notes:
None
January 11:
Early Morning weigh-in after bathroom:
74.05 kg
Exercise:
Stronglifts
Workout A Day 18
Squat 5x5 170 lbs done
Bench press 95 lbs 2x5 1x2 fail
Barbell row 110 lbs 5x5 done
chin pulldowns 70 lbs 5x5 done
Captain's Chair leg Raises 10x4
Quadruped Hip Extensions 15x1
Shoulder Dislocations 10x1
chin tucks 20x1
Fasting:
Leangains Day 3
Last meal last night: 8pm
First meal today: 12noon
Fed training 4:30 pm
Post workout meal 6:30 pm
Last meal: 8pm
Notes:
Actually day off ko ngayon at pwede ko na itry yung fasted training, kaso wala pa ako BCAA na binibili kaya nag fed training muna ako.
January 12:
Early Morning weigh-in after bathroom:
74.05 kg
Exercise:
None
Fasting:
Leangains Day 4
Last meal last night: 8pm
First meal today: 12noon
No training
Last meal: 8pm
Notes:
None
January 13:
Early Morning weigh-in after bathroom:
74.55 kg
Exercise:
Squat 3x5 175 lbs done
Bench press 95 lbs 1x5 done
Barbell row 115 lbs 1x5 done
chin pulldowns 75 lbs 1x5 done
Overhead press 80 lbs 1x5
Deadlift 195 lbs 1x5 done
lats pulldowns 85lbs 1x5 done
Fasting:
Leangains Day 5
Last meal last night: 8:30pm
First meal today: 12:30 noon
Fed Training
Post Workout meal 6:30 pm
Last meal: 8pm
Notes:
Stronglifts Video day since balak na mag move to RPT. Ipopost ko din dito yung videos ng bawat lift for constructive criticism and opinions.
Videos:
(Dito ko ilalagay yung videos, inaaral ko palang paano ko ilalagay ng maayos)
January 14:
Early Morning weigh-in after bathroom:
73.9 kg
Exercise:
None
Fasting:
Leangains Day 6
Last meal last night: 8pm
First meal today: 12:10 noon
No Training
Last meal: 9pm
Notes:
None
January 15:
Early Morning weigh-in after bathroom:
74.45 kg
Exercise:
None
Fasting:
Leangains Day 7
Last meal last night: 9pm
First meal today: 1:10 noon
No Training
Last meal: 8:30pm
Notes:
None
January 16:
Early Morning weigh-in after bathroom:
74.6 kg
Exercise:
Stronglifts
Workout B Day 19
Squat 175 lbs 1x1 only (to make sure na may lakas para mabreak yung 200lbs barrier sa deadlift.)
Overhead press 80 lbs 2x5 1x2 fail
Deadlift 200 lbs 3x5 done
lats pulldowns 85lbs 5x5 done
captain's chair leg raise 1x10
quadruped leg extensions 1x20
Shoulder Dislocations 15x1
Fasting:
Leangains Day 8
Last meal last night: 8:30 pm
First meal today: 12:30 noon
Fed training 5pm
Post workout meal: 6:30 pm
Last meal: 8:30pm
Notes:
None
January 17:
Early Morning weigh-in after bathroom:
74 kg
Exercise:
None
Fasting:
Leangains Day 9
Last meal last night: 8:30 pm
First meal today: 12:30 noon
No Training
Last meal: 8pm
Notes:
Pumunta ako sa Cash and carry para bumili ng BCAA. Napili ko yung Dymatize. Marami ako nabasa na pangit daw lasa pero mura siya saka siya lang yung talagang pure na BCAA at walang mga asukal or anything.
January 18:
Early Morning weigh-in after bathroom:
73.15 kg
Exercise:
RPT back day 1
Deadlift 205 lbs 1x5 (3-5) (increase next week)
185 lbs 1x6
OHP 80 lbs 1x8 (6-8) (increase next week)
70 lbs 1x9
Pendlay Row 120 lbs 1x6 (6-8) (same next week)
110 lbs 1x7
CG Chin pulldown 80 lbs 1x8 (6-8) (increase next week)
70 1x9
Fasting:
Leangains Day 10
Last meal last night: 8 pm
First meal today: 12noon
fasted training 9am
BCAA 9am
BCAA 11am
*Did not fast tonight due to a party.
Notes:
First day ng RPT program. So ngayon sabay ko naginagawa yung leangains at RPT. Grabe yung Dymatize BCAA hindi biro na pangit yung lasa. Isa sa pinakapangit na lasa na natikman ko sa buong buhay ko. Buti 30 servings lang.
January 19:
Early Morning weigh-in after bathroom:
73.65 kg
Exercise:
Minor walking
Fasting:
Leangains Day 11
*Did not fast last night due to a party.
First meal today: 12noon
No training.
Last meal: 8pm
Notes:
None
January 20:
Early Morning weigh-in after bathroom:
74.15 kg
Exercise:
RPT Chest day 1
Bench press 85 lbs (deload due to constant failure sa 95 lbs) 1x8 (increase next week)
75 lbs 1x9 (increase
Incline Dumbell Bench Press 15 lbs each hand 1x8
10 lbs each hand 1x9
Barbell Curls 38 lbs 1x8
33 lbs 1x9
Tricep Extensions 10 lbs each hand 1x8
5 lbs each hand 1x9
Fasting:
Leangains Day 12
Last meal yesterday: 8pm
First meal today: 12noon
Fed training: 5pm
Post workout meal: 6:30 pm
Last meal today: 9pm
Notes:
Nag deload ako sa bench press kasi lagi ako nagfafail 95 lbs.
January 21:
Early Morning weigh-in after bathroom:
73.55 kg
Exercise:
None
Fasting:
Leangains Day 13
Last meal yesterday: 9pm
First meal today: 1pm
No training
Last meal today: 8pm
Notes:
None
January 22:
Early Morning weigh-in after bathroom:
73.55 kg
Exercise:
None
Fasting:
Leangains Day 14
Last meal yesterday: 8pm
First meal today: 12nn
No training
Last meal today: 8:10pm
Notes:
None
Ayan nailagay ko na yung diary ko from August 31 to January 22. To follow yung mga videos kasi hindi ko pa alam paano ko ilalagay. Nasa facebook kasi yung links.
Thank you!
keep it up, nice progress, remove a few sources of sugars in your diet, i noticed that your midsection is slow in shrinking, pag medyo malaki ang mid section, its a sign of insulin resistance or eating too much processed carbs....remove them and youll see results faster
Thank you! Actually so far not bad siya. Hindi perfect yung kinakain pa sa ngayon pero yung 16 hours fasting wala ako naging problem. Hindi din ako nanghihina. Parang hindi na bigdeal sakin yung breakfast.
Yup guilty na madalas pa din ang sugar sa kinakain. Sa drinks ko palang siya completely removed e.
when trying to trim down if you cut off carbs, the midsection is the 1st to go, if just doing it by having a deficit, its the face....
January 23:
Early Morning weigh-in after bathroom:
73.85 kg
Exercise:
RPT Leg day 1
Squats 2x6-8
1st try: 1x5 175lbs
2nd try: 1x6 160lbs
Failed
Lying Leg Curl 2x6-8
1st try: 1x8 35 lbs
2nd try: 1x9 30 lbs
Increase next week
Leg Extension
1st try: 1x8 35 lbs
2nd try: 1x9 30 lbs
Increase next week
Cable Crunch 2x6-8
1st try: 1x8 100 lbs
2nd try: 1x9 90 lbs
Increase next week
Calves (Toe press) 1x12-16
1st try: 1x16 140 lbs
Increase next week
Fasting:
Leangains Day 15
Last meal yesterday: 8:10pm
First meal today: 1230pm
Fed training
Post workout meal: 6:30pm
Last meal today: 8:30pm
View Full Report (Printable)
Notes:
Baka may nakapansin na may weird sa RPT ko. Meron ako cable crunch sa leg day. Tapos dun sa chest day may Tricep extension. Just to clarify, ang sinusunod ko yung sa RPT program ni 31minutes na galing kay Martin Berkhan:
https://www.reddit.com/r/leangains/comments/1jjrci/former_berkhan_client_ama/
Magaan din yung ginagawa ko sa mga new exercises ko sa RPT kasi syempre gusto ko na tama yung ginagawa ko.
Mga changes na balak ko:
Increase weight sa leg extension, leg curl, dumbell bench press, tricep extension. Masyado ata napagaan
Idagdag yung lat pulldown sa back day aside sa chin pulldown. Kasi hindi ko pa din kaya mag chinup at pullup
Feel ko mas maganda na gawin ko single arm tricep extension at single leg toe press. Feel ko kasi parang lumalamang ung buhat ng kanang kamay at paa ko pag sabay. Siguro para sure na madevelop pareho paghiwalayin ko sila. Tig isang turn both arm at both toe.
January 24:
Early Morning weigh-in after bathroom:
73.3 kg
Exercise:
None
Fasting:
Leangains Day 16
Last meal yesterday: 8:30pm
First meal today: 1230pm
No training
Last meal today: 8:00pm
Notes:
None
January 25:
Early Morning weigh-in after bathroom:
73.3 kg
Average weight from Jan 19 to 25
kg 73.6214285714
lbs 162.3074668813322
Exercise:
Fasted Training
RPT Back day 2
Seadlift 2x3-5
1st try: 1x3 210lbs
2nd try: 1x4 190lbs
Same weight next week
Overhead Press 2x6-8
1st try: 1x6 85 lbs
2nd try: 1x7 75 lbs
Same weight next week
Pendlay Row 2x6-8
1st try: 1x6 125 lbs
2nd try: 1x7 115 lbs
Same weight next week
Close Grip Chin Pulldowns 2x6-8
1st try: 1x8 85 lbs
2nd try: 1x9 75 lbs
Increase next week
Wide Grip Lat Pulldown 2x6-8
1st try: 1x6 90 lbs
2nd try: 1x7 80
Same weight next week
Fasting:
Leangains Day 17
Last meal yesterday: 8pm
First meal today: 12pm
fasted training 9:30 am
Last meal today: 9:00pm
Notes:
Not a good day today yung close grip chin pulldowns lang ang nagadvance. Although naabot ko naman yung minimum sa bawat lift. Still mas gusto ko pag nagaadvance. Saka yung sa deadlift parang may mali kanina na hindi ko maexplain parang pumangit yung buhat ko. Anyway bawi next time. Inabot ng late yung fasting ko kasi nagsambokojin kami.
January 26:
Early Morning weigh-in after bathroom:
73.55 kg
Exercise:
None
Fasting:
Leangains Day 18
Last meal yesterday: 9pm
First meal today: 1pm
no training
Last meal today: 8:00pm
Notes:
None
January 27:
Early Morning weigh-in after bathroom:
73.75 kg
Exercise:
None
Fasting:
Leangains Day 19
Last meal yesterday: 8pm
First meal today: 12nn
no training
Last meal today: 8:30pm
Notes:
Hindi ako nakapagtraining ngayon kasi nagbantay ako ng bahay dahil sa may mga trabahador. Badtrip.
January 28:
Early Morning weigh-in after bathroom:
73.65 kg
Exercise:
None
Fasting:
Leangains Day 20
Last meal yesterday: 8:30pm
First meal today: 12:30pm
no training
Last meal today: 11:00pm
Notes:
Hindi nakapagfasting sa gabi kasi nayaya sa inuman.
Guys ito na yung videos na kinuha ko nung video day ko last January 13. Note na after ng video na to nag 1 day pako ng stronglifts para lang maabot yung 200 lbs Deadlift bago magswitch sa RPT. Pelase feel free to comment or criticize, just don't bash
Videos:
Squat 175 lbs 1x5
https://www.facebook.com/jason.r.penafiel/videos/10154290464611527/
95 lbs Bench press 1x5
https://www.facebook.com/jason.r.penafiel/videos/10154290485181527/
80lbs Overhead press 1x5
https://www.facebook.com/jason.r.penafiel/videos/10154290503411527/
195 lbs Deadlift 1x5
https://www.facebook.com/jason.r.penafiel/videos/10154290520931527/
115 lbs Pendlay row 1x5
https://www.facebook.com/jason.r.penafiel/videos/10154290534726527/
85 lbs Lat pulldown 1x5 (for pullups)
https://www.facebook.com/jason.r.penafiel/videos/10154290554511527/
75 lbs Chin pulldowns 1x5 (for chinup)
https://www.facebook.com/jason.r.penafiel/videos/10154290565891527/
January 29:
Early Morning weigh-in after bathroom:
73.55 kg
Exercise:
None
Fasting:
Leangains Day 21
Last meal yesterday: 11pm
First meal today: 11:30pm
no training
Last meal today: 8:00pm
Notes:
None
January 30:
Early Morning weigh-in after bathroom:
74.5 kg
Exercise:
RPT Chest day 2
Bench Press 2x6-8
1st try: 1x8 90lbs
2nd try: 1x9 80lbs
Increase weight next week
Incline Dumbell Press 2x6-8
1st try: 1x8 25 lbs
2nd try: 1x9 20 lbs
Increase weight next week
Barbell Curls 2x6-8
1st try: 1x6 43 lbs
2nd try: 1x7 38 lbs
Same weight next week
Single Arm Tricep Extensions 2x6-8
1st try: 1x8 15 lbs
2nd try: 1x9 10 lbs
Increase next week
Additional:
Deadlift
1x5 115 lbs
1x5 135 lbs
1x3 155 lbs
1x3 175 lbs
1x3 195 lbs
Fasting:
Leangains Day 22
Last meal yesterday: 8pm
First meal today: 11:30pm
Fed training
post workout meal 6:30pm
Last meal today: 8:00pm
Notes:
Nagdeadlift ako today kasi nainis ako na tumatama yung bar sa binti ko nung last deadlift kaya nagfail. Pinapractice ko na lalo maayos yung form ko. Napansin ko na around 175 lbs to 195 lbs sumasagi na nga yung bar. Feel ko habang bumibigat nawawala yung magandang form.
Baka lang mabigla kayo sa weigh in ko 74.5 kg bigla tumaas kasi although 8pm ako tumigil ng pagkain kagabi ang dami ko nakain during dinner kasi nasa party kami nun.
January 31:
Early Morning weigh-in after bathroom:
74 kg
Exercise:
None
Fasting:
Leangains Day 23
Last meal yesterday: 8pm
First meal today: 12pm
no training
Last meal today: 8:00pm
Notes:
None
imo paps kung nawawala sa porma kasi mabigat bawasan mo nalang kesa ma injure ka pa
, anyway any update sa pics mo? nag gain ka weight ah 74kg ka na ngayon, while sa ibang logs mo 73+kg ka lang.
Ah kasi pre nung gabi na yun grabe dami namin kinain dun sa party. Hindi ko nga nalog lahat kasi hindi ko na malaman. Pero today back to 72.85 kg ako. Kinailangan lang na makapagtoilet ng maiigi. Yung progress pics mamaya ko post. Kanina ko lang umaga kinuha
February 1:
Early Morning weigh-in after bathroom:
72.85 kg
Average weight this week
kg 73.6928571429
lbs 162.4649399259075
chest - 97
right arm - 28.5
left arm - 28
2" above navel -89
navel - 92.5
2" below navel - 93.5
hips(widest point) - 98.5
right thigh - 58
left thigh -57
neck - 37
approximate bf% - 25.7
Exercise:
RPT Leg day 2
Squats 2x3-5
1st try: 1x5 175lbs
2nd try: 1x6 160lbs
Increase weight next week
Leg Press 2x6-8
1st set: 1x8 200 lbs
2nd set: 1x9 180 lbs
Increase next week
Lying Leg Curl 2x6-8
1st try: 1x8 45 lbs
2nd try: 1x9 40 lbs
Increase next week
Leg Extension
1st try: 1x8 45 lbs
2nd try: 1x9 40 lbs
Increase next week
Cable Crunch 2x6-8
1st try: 1x8 110 lbs
2nd try: 1x9 100 lbs
Increase next week
Calves (Toe press) 1x12-16
1st try: 1x16 150 lbs
Increase next week
Fasting:
Leangains Day 24
Last meal yesterday: 8pm
First meal today: 12pm
fasted training 9am
Last meal today: hindi nakapag fasting kasi naginuman.
Notes:
Inadjust ko yung Squat reps ko. From 6-8 ginawa ko 3-5. Personally hirap nga ako minsan umabot sa 5. Yun na yung point of failure ko minsan. Then dinagdag ko na din yung leg press. Nakalagay sa guide ni 31minutes na either leg press or squat ang piliin. Naisip ko na ilagay both. Hindi rin ako nakapagfasting sa gabi kasi naginuman kami.
So far 24 days na ako nagleangains. Not perfect ang pagfollow dahil gusto ko dahan dahanin. Napansin ko na hindi difficult yung pagfasting ng 16 hours everyday. Madali siya actually sundin. Ang mahirap is yung pag eat ng tama sa macros during the 8 hours na feeding phase. So balak ko mas maging accurate sa macros ko based sa macro guide ni 31minutes as much as possible.
Progress update: