Regarding sa exercise, tinaasan ko ng 10 lbs this time yung leg press at toe press ko. Kayang kaya pa din. Siguro next session 10 lbs ulit, Yung squat balak ko ibalik sa 3x5. Pati yung deadlifts. Feel ko dapat para mabawasan yung load na nabibigay sa back ko. Kasi back day on Monday then 1 day rest lang tapos wednesday squat ang una kong gagawin. Need ko protect yung back ko. Tutal nag leg press din ako e so double exercise na yun sa legs. So I will go easy nalang sa squat. Sa fasting nagkamali today stop na ako nung 7pm sakto dapat yun tapos bandang 9pm may nagalok sakin ng pika pika napasubo ako ng marami bago ko narealize na fasting na dapat ako haha. Regarding sa diet, feel ko not enough protein ang nacoconsume ko. Usually around 120 protein ako a day. Balak ko dagdagan ng todo sa next months. Dahil 2-10 pm nako, balak ko bumili lagi ng 1 whole roasted chicken bago pumasok at hahatiin sa gitna. Para 2 days yung tapos tatanggalin ko nalang balat. Ayaw ko din kasi puro protein shake.
@pandoy said:
^ yung ganyan samin pag magaan na pinapatungan ko ng dumbbells sa ibabaw. hehehe
Big thanks to @pandoy nasolve ko na yung cable crunch problem ko. Galing ng naisip mo pre. Eto picture nung ginawa ko haha:
Dahil jan kaya ko na dagdagan ng 5 lbs every session yung cable crunch ko. Safe din siya kasi nasa gitna yung dumbell so no way na malalaglag siya unless lumindol.
@jazone said:
Dahil jan kaya ko na dagdagan ng 5 lbs every session yung cable crunch ko. Safe din siya kasi nasa gitna yung dumbell so no way na malalaglag siya unless lumindol.
ayos ba sir. hehehe. ganyan ginagawa ko e pag kulang na. hihi. nakuha ko lang din sa mga nag ggym dun samin.
@luluboy said:
Ang pagcucut mo ba sir low protein dn? Or same protein 1 gram per lbs? Tapos magbawas nalang sa carbs tpos cardio?
Nope hindi pwede low protein. Highest yun dapat lagi. Nacheck mo na pre yung guide ni 31 minutes na pinost ko?
Ang technique niya is high protein, slightly high fat, very low carb on rest days. High prot, high carb, very low fat on training days. Yung logic is kapag rest day mo, wag ka magcarb since hindi ka nagexercise para maburn siya. So yung calories mo kunin mo mostly sa protein with some fat, like whole eggs. Then kapag workout days, need mo yung high protein + high carb dahil nagexercise ka for energy. So sa day na yan mo babawasan yung fat intake mo. Ang rule of thumb ko is make sure to exceed 100 grams of protein a day para sure na abot mo atleast yung intake mo. Although balak ko na increase yan to around 150 grams.
@jazone said:
Ang technique niya is high protein, slightly high fat, very low carb on rest days. High prot, high carb, very low fat on training days. Yung logic is kapag rest day mo, wag ka magcarb since hindi ka nagexercise para maburn siya. So yung calories mo kunin mo mostly sa protein with some fat, like whole eggs. Then kapag workout days, need mo yung high protein + high carb dahil nagexercise ka for energy. So sa day na yan mo babawasan yung fat intake mo. Ang rule of thumb ko is make sure to exceed 100 grams of protein a day para sure na abot mo atleast yung intake mo. Although balak ko na increase yan to around 150 grams.
barely ako nagcacardio. Dati akala ko talaga essential siya. Kaya nagalternate ako ng stronglifts at jogging. Kaso narealize ko nastrain lang ako lalo kaya nagsusuffer lifts ko. No need for any intense cardio. For me the best cardio is walking. I walk 10 mins going to the gym and 10 mins pabalik sa bahay. Yun lang. Minsan naglalakad ako office to bahay or office to mall. Tip ko sayo, remove the intense cardio with the exception of walking.
Bench Press 2x6-8
1st set: 1x5 105lbs
2nd set: 1x5 95lbs
Same weight next week.
Incline Dumbell Press 2x8-10
1st set: 1x10 35 lbs
2nd set: 1x11 30 lbs
Increase weight or reps next week
Barbell Curls 2x6-8
1st set: 1x6 53 lbs
2nd set: 1x7 48 lbs
Same weight next week
Single Arm Tricep Extensions 2x6-8
1st set: 1x6 20 lbs
2nd set: 1x7 15 lbs
Same weight next week
Fasting:
Leangains Day 53
Last meal yesterday: 8 pm
First meal today: 11am
Fasted Training
Did not fast due to office party after.
Notes:
Hindi ako nakapagfast today kasi nayaya sa inuman. Grabe pumangit yung bench press ko nung araw na to nagdecrease pa ng reps from last time. Ito ang isa sa pinakaweakest ko lifts e kasi mahina yung mind to muscle interaction ko dito. Feel ko lagi everytime na nagbebench press ako hindi parepareho yung pagbuhat ko. Parang may iba sa position or sa paghawak ng bar etc. So pag tiningnan yung progress ng bench press ko hindi consistent tulad ng deadlift at squats. Today nga dahil medyo mali yung paghawak ko, sumakit ng todo yung wrists ko kaya hanggang 5 lang pareho. Feel ko tulad nung ginawa ko sa deadlift dati, need ko ng isang bench press practice day para mapractice yung form. Gawin ko siguro this coming tuesday.
T bar Row 2x6-8
1st set: 1x8 120 lbs
2nd set: 1x9 110 lbs
Increase weight next week
Close Grip Chin Pulldowns 2x6-8
1st set: 1x6 105 lbs
2nd set: 1x7 95 lbs
Same weight next week
Fasting:
Leangains Day 56
Last meal yesterday: 7:30pm
First meal today: 11:20 am
Fasted Training
Last meal today: 7:30 pm
Notes:
Inuna ko yung overhead press this time. Ayun nakaadvance. Wala ako naging issues sa deadlift kahit pangalawa. Lagi ko na siguro uunahin yung overhead para hindi ako pagod pag ginawa ko siya. Yung T bar row ko naman mali pala. Ginawa ko siya parang Tbar pendlay row na kung saan nagstart ako ng heavy tapos pagangat ko binabagsak ko yung weight. Pag double check ko sa youtube ulit dapat pala parang ordinary barbell row na hindi mo binabagsak yung weight. So balak ko siya ulitin ng tama. Ang naging disadvantage nung nagstart ako ng heavy hindi ko pala natotodo yung elbows ko hindi umaabot sa likod so hindi masyado natatamaan yung back muscles.
Yung T bar row ko naman mali pala. Ginawa ko siya parang Tbar pendlay row na kung saan nagstart ako ng heavy tapos pagangat ko binabagsak ko yung weight. Pag double check ko sa youtube ulit dapat pala parang ordinary barbell row na hindi mo binabagsak yung weight.
paps sa lahat naman yata ng pag bubuhat dapat controlled at hindi binabagsak dahil yan ang cause nang injury
Ah hindi naman literal pre na binabagsak haha. I mean diba ang pinagkaiba ng pendlay row sa ordinary barbell row. Ang barbell row lighter ang weight, pero hindi mo ibababa sa lupa yung weight. Yung pendlay row mas heavier weight kasi giving emphasis siya dun sa "pull" motion nung lift tapos ibababa mo sa ground yung weight. Akala ko ganun din dapat yung sa tbar pero hindi pala. So most likely adjust ko siya sa tama.
Notes:
Good leg day nagadvance sa lahat. Mga napansin ko lang parang magaan padin masyado yung toe press at leg press ko. Two times ko na dinagdagan ng 10 lbs pero mukhang kaya pa ng mas marami. Next leg day 20 lbs na idadagdag ko sa both. Wala ako issues sa leg press kahit ginagawa ko siya after ng Squats e. Yung Cable crunch feel ko mahina din mind to muscle ko dito like sa bench press. Minsan may nararamdaman ako sa core ko tapos minsan wala. Pero parang tama naman ginagawa ko. Need ko siguro ipractice din to tulad ng bench press for 1 day.
Single Arm Tricep Extensions 2x6-8
1st set: 1x5 20 lbs
2nd set: 1x6 15 lbs
Same weight next week
Fasting:
Leangains Day 60
Last meal yesterday: 7 pm
First meal today: 12nn
Fasted Training
Last meal today: 8 pm
Notes:
Kailangan talaga ng drastic change sa bench press ko. Binawasan ko na yung reps to 4-6. Andun na ako sa 6th rep tapos bigla sumakit ulit wrist ko and then naibagsak ko yung barbell. Buti naisandal ko ung isang side. Nagcheck na ako sa youtubes for form improvement at ginawa ko naman kahapon pero talagang hindi ko matapos yung final rep. Ang good news lang is nalagpasan ko na yung barbell curls. Pero nakakafrustrate din kapag bench press kasi bench press na ngayon ang weakest lift ko. Ang problem kasi napanuod ko na yung mga correct form. Pero pag andun ka na at binuhat mo na yung barbell, sa bigat dami mo malilimutan tapos ang hirap adjust kasi buhat mo na. Nakakafrustrate kasi yung 100 lbs nagawa ko 8 reps e kahit inabot ako 3 tries. Eto 3 tries na hindi ko malagpasan yung 6. Hindi ko malaman kung form issue, strength issue or psychological issue.
@TRoll_W_a_Heart said:
i use wrist straps pag nag bebench....lalo na sa olympic bar, medyo mahirap i balance
Humingi ako advice sa mayari ng Gym. Same thing sinabi niya use wrist straps kasi mahaba din ung bar na gamit ko. Possible balance issue. Pero higit sa lahat sinabi niya masyado daw malapit yung elbows ko sa katawan. Around near 45 degree angle. Pinangat niya sakin sa almost shoulder level. Tiningnan ko yung mga guides at ang mga suggestion nga is around 75 degrees. Ang nangyayari tuloy yung kamao ko kesa nakatutok pataas natutulak pababa at nagbebend wrist. Nag practice ako kanina ng bench press. May mga try ako na different holds pero ang awkward. Eventually nainis ako basta hinawakan ko nalang ng sobrang grip yung barbell at mas nag ok pa buhat ko. Inangat ko na elbows ko sa slight below shoulder level.
Notes:
Cable crunch - ok pala form ko dito. Nagvideo ako at kitang kita na yung tiyan lang yung nagalaw at hindi hips, Maglagay ako video para makita niyo. Pero yung form similar sa mga nakikita ko sa youtube. Most likely, kaya hindi ko nararamdaman masyado yung pressure sa abs ko is dahil magaan yung binubuhat ko. 160 lbs na yung cable crunch ko kanina pero wala masyado. Try ko gawin 170 sa wednesday
Tbar row - sinubukan ko na siya ng hindi binababa yung weights at ok naman. Based sa practice ko, magstart ako 65 at 60 lbs sa monday
Bench press - ang mga mali ko so far na narealize is masyado mababa elbows ko. Nung tinaasan ko mas nag ok yung lift. Yung hands ko masyado nagshashake kasi masyado ko pinapacomplicate yung grip ko. Nung sinubukan ko basta na igrip na parang ginto yung bar, ayun wala masyado shaking yung wrist kaya hindi sumakit.
Overhead Press 2x4-6
1st set: 1x2 95 lbs
2nd set: 1x5 85 lbs
Same weight next week
T bar Row 2x6-8 (hindi ko na nilalapag yung weights)
1st set: 1x8 60 lbs
2nd set: 1x9 55 lbs
Increase weight next week
Close Grip Chin Pulldowns 2x6-8
1st set: 1x8 105 lbs
2nd set: 1x9 95 lbs
Increase weight next week
Fasting:
Leangains Day 63
Last meal yesterday: 7 pm
First meal today: 11:15 am
Fasted Training
Last meal today: 7:15pm
Notes:
Good day for me. Sumablay lang sa overhead press first time ko kasi gamitin na 35 lbs plate per side. Parang iba talaga yung maglagay ka ng isang 20lbs at isang 15lbs kesa sa isang 35 lbs. The rest ng lifts ko pumasa. Yung T bar mejo magaan pa so next week baka 10 idagdag ko. Umorder ako ng gym chalk sa lazada parusa na talaga sa kamay. Hopefully dumating bago yung next deadlift ko. May nakita din pala ako tricep bar sa gym namin sa friday papalitan ko na yung tricep extension ko at gagamit na ako ng bar. Pwede din siguro kung kesa tricep bar gamitin ko ez curl bar.
Notes:
Good training today. Lahat ng lifts pasado. To be honest sobrang kinabahan ako sa squats kasi sobrang distracted ng utak ko today. Heartbroken kasi. Napasigaw pa ako nung final rep nagulat nga yung bantay akala nabagsakan na ako ng weight. Ginamit ko yung inis ko para mabuhat yung final rep. Cable crunch gumanda naman naramdaman ko talaga yung abs ko sumakit nga e akala ko parang appendicitis na. May ipopost pala ako maya na gusto ko irecommend sa mga kasamahan natin dito. Post ko paguwi galing office. Balak ko na din post yung mga protein recipes ko dito para lang pag may gusto magtry.
Comments
March 1
Early Morning weigh-in after bathroom:
71.65
Exercise:
RPT Leg day 6
Squats 2x4-6
1st set: 1x4 190lbs
2nd set: 1x5 175lbs
Same weight next week. Decrease reps to 3-5
Leg Press 2x6-8
1st set: 1x8 230 lbs
2nd set: 1x9 210 lbs
Increase next week
Lying Leg Curl 2x6-8
1st set: 1x8 65 lbs
2nd set: 1x9 60 lbs
Increase next week
Leg Extension 2x6-8
1st set: 1x8 65 lbs
2nd set: 1x9 60 lbs
Increase next week
Cable Crunch 2x10-12
1st set: 1x12 145 lbs
2nd set: 1x13 140 lbs
Increase next week
Calves (Toe press) 1x12-16
1st set: 1x16 180 lbs
Increase next week
Fasting:
Leangains Day 51
Last meal yesterday: 7 pm
First meal today: 11:am
Fasted training
Last meal today: 9 pm
Notes:
Regarding sa exercise, tinaasan ko ng 10 lbs this time yung leg press at toe press ko. Kayang kaya pa din. Siguro next session 10 lbs ulit, Yung squat balak ko ibalik sa 3x5. Pati yung deadlifts. Feel ko dapat para mabawasan yung load na nabibigay sa back ko. Kasi back day on Monday then 1 day rest lang tapos wednesday squat ang una kong gagawin. Need ko protect yung back ko. Tutal nag leg press din ako e so double exercise na yun sa legs. So I will go easy nalang sa squat. Sa fasting nagkamali today stop na ako nung 7pm sakto dapat yun tapos bandang 9pm may nagalok sakin ng pika pika napasubo ako ng marami bago ko narealize na fasting na dapat ako haha. Regarding sa diet, feel ko not enough protein ang nacoconsume ko. Usually around 120 protein ako a day. Balak ko dagdagan ng todo sa next months. Dahil 2-10 pm nako, balak ko bumili lagi ng 1 whole roasted chicken bago pumasok at hahatiin sa gitna. Para 2 days yung tapos tatanggalin ko nalang balat. Ayaw ko din kasi puro protein shake.
Big thanks to @pandoy nasolve ko na yung cable crunch problem ko. Galing ng naisip mo pre. Eto picture nung ginawa ko haha:
Dahil jan kaya ko na dagdagan ng 5 lbs every session yung cable crunch ko. Safe din siya kasi nasa gitna yung dumbell so no way na malalaglag siya unless lumindol.
Madami din kasi choices ng roasted chicken samin so as long as iba iba every other day hindi naman siguro ako magsasawa sa lasa:
senior pedro
baliuag
andoks
snr chicken
shopwise chicken
savemore chicken
chooks to go chicken
mr. liempo chicken
Remove skin lang lagi. Then consume siguro yung lean breast pag lift days at yung legs, dark meat etc. on rest days.
ayos ba sir. hehehe. ganyan ginagawa ko e pag kulang na. hihi. nakuha ko lang din sa mga nag ggym dun samin.
Nope hindi pwede low protein. Highest yun dapat lagi. Nacheck mo na pre yung guide ni 31 minutes na pinost ko?
Ang technique niya is high protein, slightly high fat, very low carb on rest days. High prot, high carb, very low fat on training days. Yung logic is kapag rest day mo, wag ka magcarb since hindi ka nagexercise para maburn siya. So yung calories mo kunin mo mostly sa protein with some fat, like whole eggs. Then kapag workout days, need mo yung high protein + high carb dahil nagexercise ka for energy. So sa day na yan mo babawasan yung fat intake mo. Ang rule of thumb ko is make sure to exceed 100 grams of protein a day para sure na abot mo atleast yung intake mo. Although balak ko na increase yan to around 150 grams.
March 2
Early Morning weigh-in after bathroom:
71.35
Exercise:
None
Fasting:
Leangains Day 52
Last meal yesterday: 9 pm
First meal today: 11:am
No training
Last meal today: 8 pm
Notes:
None
boss thanks. gano kyo kadalas mag cardio?
barely ako nagcacardio. Dati akala ko talaga essential siya. Kaya nagalternate ako ng stronglifts at jogging. Kaso narealize ko nastrain lang ako lalo kaya nagsusuffer lifts ko. No need for any intense cardio. For me the best cardio is walking. I walk 10 mins going to the gym and 10 mins pabalik sa bahay. Yun lang. Minsan naglalakad ako office to bahay or office to mall. Tip ko sayo, remove the intense cardio with the exception of walking.
March 3
Early Morning weigh-in after bathroom:
71.1
Exercise:
RPT Chest day 6
Bench Press 2x6-8
1st set: 1x5 105lbs
2nd set: 1x5 95lbs
Same weight next week.
Incline Dumbell Press 2x8-10
1st set: 1x10 35 lbs
2nd set: 1x11 30 lbs
Increase weight or reps next week
Barbell Curls 2x6-8
1st set: 1x6 53 lbs
2nd set: 1x7 48 lbs
Same weight next week
Single Arm Tricep Extensions 2x6-8
1st set: 1x6 20 lbs
2nd set: 1x7 15 lbs
Same weight next week
Fasting:
Leangains Day 53
Last meal yesterday: 8 pm
First meal today: 11am
Fasted Training
Did not fast due to office party after.
Notes:
Hindi ako nakapagfast today kasi nayaya sa inuman. Grabe pumangit yung bench press ko nung araw na to nagdecrease pa ng reps from last time. Ito ang isa sa pinakaweakest ko lifts e kasi mahina yung mind to muscle interaction ko dito. Feel ko lagi everytime na nagbebench press ako hindi parepareho yung pagbuhat ko. Parang may iba sa position or sa paghawak ng bar etc. So pag tiningnan yung progress ng bench press ko hindi consistent tulad ng deadlift at squats. Today nga dahil medyo mali yung paghawak ko, sumakit ng todo yung wrists ko kaya hanggang 5 lang pareho. Feel ko tulad nung ginawa ko sa deadlift dati, need ko ng isang bench press practice day para mapractice yung form. Gawin ko siguro this coming tuesday.
March 4
Early Morning weigh-in after bathroom:
n/a
Exercise:
None
Fasting:
Leangains Day 54
Did not last night due to office party after.
First meal today: 10am
No training
Last meal today: 9pm
Notes:
No weigh in today dahil natapos yung inuman nung 4am lang. Dami ko pa nainom na beer. Sa next day na ako mag weigh in.
dapat sinundutan mo ng red horse:)
haha ok na yung 4 light at 1 pale. May pasok kaya ako on the same day haha
March 5
Early Morning weigh-in after bathroom:
71.5
Exercise:
None
Fasting:
Leangains Day 55
Last meal yesterday: 9pm
First meal today: 11 am
No training
Last meal today: 7:30 pm
Notes:
None
March 6
Early Morning weigh-in after bathroom:
71.7
Average weight for this week:
kg 71.45
lbs 157.52029
Exercise:
RPT Back day 7
Deadlift 2x3-5
1st set: 1x5 225lbs
2nd set: 1x6 205lbs
Increase weight next week
Overhead Press 2x4-6
1st set: 1x6 90 lbs
2nd set: 1x7 80 lbs
Increase weight next week
T bar Row 2x6-8
1st set: 1x8 120 lbs
2nd set: 1x9 110 lbs
Increase weight next week
Close Grip Chin Pulldowns 2x6-8
1st set: 1x6 105 lbs
2nd set: 1x7 95 lbs
Same weight next week
Fasting:
Leangains Day 56
Last meal yesterday: 7:30pm
First meal today: 11:20 am
Fasted Training
Last meal today: 7:30 pm
Notes:
Inuna ko yung overhead press this time. Ayun nakaadvance. Wala ako naging issues sa deadlift kahit pangalawa. Lagi ko na siguro uunahin yung overhead para hindi ako pagod pag ginawa ko siya. Yung T bar row ko naman mali pala. Ginawa ko siya parang Tbar pendlay row na kung saan nagstart ako ng heavy tapos pagangat ko binabagsak ko yung weight. Pag double check ko sa youtube ulit dapat pala parang ordinary barbell row na hindi mo binabagsak yung weight. So balak ko siya ulitin ng tama. Ang naging disadvantage nung nagstart ako ng heavy hindi ko pala natotodo yung elbows ko hindi umaabot sa likod so hindi masyado natatamaan yung back muscles.
paps sa lahat naman yata ng pag bubuhat dapat controlled at hindi binabagsak dahil yan ang cause nang injury
Ah hindi naman literal pre na binabagsak haha. I mean diba ang pinagkaiba ng pendlay row sa ordinary barbell row. Ang barbell row lighter ang weight, pero hindi mo ibababa sa lupa yung weight. Yung pendlay row mas heavier weight kasi giving emphasis siya dun sa "pull" motion nung lift tapos ibababa mo sa ground yung weight. Akala ko ganun din dapat yung sa tbar pero hindi pala. So most likely adjust ko siya sa tama.
March 7
Early Morning weigh-in after bathroom:
71.8
Exercise:
None
Fasting:
Leangains Day 57
Last meal yesterday: 7:30pm
First meal today: 11:00 am
No Training
Last meal today: 8 pm
Notes:
None
March 8
Early Morning weigh-in after bathroom:
71.85
Exercise:
RPT Leg day 7
Squats 2x3-5
1st set: 1x5 190lbs
2nd set: 1x6 175lbs
Increase weight next week.
Leg Press 2x6-8
1st set: 1x8 240 lbs
2nd set: 1x9 220 lbs
Increase next week
Lying Leg Curl 2x6-8
1st set: 1x8 70 lbs
2nd set: 1x9 65 lbs
Increase next week
Leg Extension 2x6-8
1st set: 1x8 70 lbs
2nd set: 1x9 65 lbs
Increase next week
Cable Crunch 2x10-12
1st set: 1x12 155 lbs
2nd set: 1x13 140 lbs
Increase next week
Calves (Toe press) 1x12-16
1st set: 1x16 190 lbs
Increase next week
Fasting:
Leangains Day 58
Last meal yesterday: 8pm
First meal today: 11:30 am
Fasted Training
Last meal today: 7:30 pm
Notes:
Good leg day nagadvance sa lahat. Mga napansin ko lang parang magaan padin masyado yung toe press at leg press ko. Two times ko na dinagdagan ng 10 lbs pero mukhang kaya pa ng mas marami. Next leg day 20 lbs na idadagdag ko sa both. Wala ako issues sa leg press kahit ginagawa ko siya after ng Squats e. Yung Cable crunch feel ko mahina din mind to muscle ko dito like sa bench press. Minsan may nararamdaman ako sa core ko tapos minsan wala. Pero parang tama naman ginagawa ko. Need ko siguro ipractice din to tulad ng bench press for 1 day.
March 9
Early Morning weigh-in after bathroom:
71.1
Exercise:
None
Fasting:
Leangains Day 59
Last meal yesterday: 7:30 pm
First meal today: 11:00 am
No Training
Last meal today: 7 pm
Notes:
None
March 10
Early Morning weigh-in after bathroom:
70.75
Exercise:
RPT Chest day 7
Bench Press 2x4-6
1st set: 1x5 105lbs
2nd set: 1x6 95lbs
Same weight next week.
Incline Dumbell Press 2x12-14
1st set: 1x11 35 lbs
2nd set: 1x12 30 lbs
Same weight and reps next week
Barbell Curls 2x6-8
1st set: 1x8 53 lbs
2nd set: 1x9 48 lbs
Increase weight next week
Single Arm Tricep Extensions 2x6-8
1st set: 1x5 20 lbs
2nd set: 1x6 15 lbs
Same weight next week
Fasting:
Leangains Day 60
Last meal yesterday: 7 pm
First meal today: 12nn
Fasted Training
Last meal today: 8 pm
Notes:
Kailangan talaga ng drastic change sa bench press ko. Binawasan ko na yung reps to 4-6. Andun na ako sa 6th rep tapos bigla sumakit ulit wrist ko and then naibagsak ko yung barbell. Buti naisandal ko ung isang side. Nagcheck na ako sa youtubes for form improvement at ginawa ko naman kahapon pero talagang hindi ko matapos yung final rep. Ang good news lang is nalagpasan ko na yung barbell curls. Pero nakakafrustrate din kapag bench press kasi bench press na ngayon ang weakest lift ko. Ang problem kasi napanuod ko na yung mga correct form. Pero pag andun ka na at binuhat mo na yung barbell, sa bigat dami mo malilimutan tapos ang hirap adjust kasi buhat mo na. Nakakafrustrate kasi yung 100 lbs nagawa ko 8 reps e kahit inabot ako 3 tries. Eto 3 tries na hindi ko malagpasan yung 6. Hindi ko malaman kung form issue, strength issue or psychological issue.
Humingi ako advice sa mayari ng Gym. Same thing sinabi niya use wrist straps kasi mahaba din ung bar na gamit ko. Possible balance issue. Pero higit sa lahat sinabi niya masyado daw malapit yung elbows ko sa katawan. Around near 45 degree angle. Pinangat niya sakin sa almost shoulder level. Tiningnan ko yung mga guides at ang mga suggestion nga is around 75 degrees. Ang nangyayari tuloy yung kamao ko kesa nakatutok pataas natutulak pababa at nagbebend wrist. Nag practice ako kanina ng bench press. May mga try ako na different holds pero ang awkward. Eventually nainis ako basta hinawakan ko nalang ng sobrang grip yung barbell at mas nag ok pa buhat ko. Inangat ko na elbows ko sa slight below shoulder level.
March 11
Early Morning weigh-in after bathroom:
71
Exercise:
Practiced the Tbar row correctly
Practiced cable crunches
practiced Bench press
Fasting:
Leangains Day 61
Last meal yesterday: 8 pm
First meal today: 11:15 am
Fasted Training
Last meal today: 7:00pm
Notes:
Cable crunch - ok pala form ko dito. Nagvideo ako at kitang kita na yung tiyan lang yung nagalaw at hindi hips, Maglagay ako video para makita niyo. Pero yung form similar sa mga nakikita ko sa youtube. Most likely, kaya hindi ko nararamdaman masyado yung pressure sa abs ko is dahil magaan yung binubuhat ko. 160 lbs na yung cable crunch ko kanina pero wala masyado. Try ko gawin 170 sa wednesday
Tbar row - sinubukan ko na siya ng hindi binababa yung weights at ok naman. Based sa practice ko, magstart ako 65 at 60 lbs sa monday
Bench press - ang mga mali ko so far na narealize is masyado mababa elbows ko. Nung tinaasan ko mas nag ok yung lift. Yung hands ko masyado nagshashake kasi masyado ko pinapacomplicate yung grip ko. Nung sinubukan ko basta na igrip na parang ginto yung bar, ayun wala masyado shaking yung wrist kaya hindi sumakit.
March 12
Early Morning weigh-in after bathroom:
71.15
Exercise:
None
Fasting:
Leangains Day 62
Last meal yesterday: 7 pm
First meal today: 11:20 am
No Training
Last meal today: 7:00pm
Notes:
None
March 13
Early Morning weigh-in after bathroom:
71.5
Exercise:
RPT Back day 8
Deadlift 2x3-5
1st set: 1x5 230lbs
2nd set: 1x6 210lbs
Increase weight next week
Overhead Press 2x4-6
1st set: 1x2 95 lbs
2nd set: 1x5 85 lbs
Same weight next week
T bar Row 2x6-8 (hindi ko na nilalapag yung weights)
1st set: 1x8 60 lbs
2nd set: 1x9 55 lbs
Increase weight next week
Close Grip Chin Pulldowns 2x6-8
1st set: 1x8 105 lbs
2nd set: 1x9 95 lbs
Increase weight next week
Fasting:
Leangains Day 63
Last meal yesterday: 7 pm
First meal today: 11:15 am
Fasted Training
Last meal today: 7:15pm
Notes:
Good day for me. Sumablay lang sa overhead press first time ko kasi gamitin na 35 lbs plate per side. Parang iba talaga yung maglagay ka ng isang 20lbs at isang 15lbs kesa sa isang 35 lbs. The rest ng lifts ko pumasa. Yung T bar mejo magaan pa so next week baka 10 idagdag ko. Umorder ako ng gym chalk sa lazada parusa na talaga sa kamay. Hopefully dumating bago yung next deadlift ko. May nakita din pala ako tricep bar sa gym namin sa friday papalitan ko na yung tricep extension ko at gagamit na ako ng bar. Pwede din siguro kung kesa tricep bar gamitin ko ez curl bar.
March 14
Early Morning weigh-in after bathroom:
71
Exercise:
None
Fasting:
Leangains Day 64
Last meal yesterday: 7:15 pm
First meal today: 12:30 pm
No Training
Last meal today: 7:15 pm
Notes:
None
March 15
Early Morning weigh-in after bathroom:
70.55
Exercise:
RPT Leg day 8
Squats 2x3-5
1st set: 1x5 195lbs
2nd set: 1x6 175lbs
Increase weight next week.
Leg Press 2x6-8
1st set: 1x8 250 lbs
2nd set: 1x9 225 lbs
Increase next week
Lying Leg Curl 2x6-8
1st set: 1x8 75 lbs
2nd set: 1x9 70 lbs
Increase next week
Leg Extension 2x6-8
1st set: 1x8 75 lbs
2nd set: 1x9 70 lbs
Increase next week
Cable Crunch 2x10-12
1st set: 1x12 170 lbs
2nd set: 1x13 155 lbs
Increase next week
Calves (Toe press) 1x12-16
1st set: 1x16 200 lbs
Increase next week
Fasting:
Leangains Day 65
Last meal yesterday: 7:15 pm
First meal today: 11:15 pm
Fasted Training
Last meal today: 8 pm
Notes:
Good training today. Lahat ng lifts pasado. To be honest sobrang kinabahan ako sa squats kasi sobrang distracted ng utak ko today. Heartbroken kasi. Napasigaw pa ako nung final rep nagulat nga yung bantay akala nabagsakan na ako ng weight. Ginamit ko yung inis ko para mabuhat yung final rep. Cable crunch gumanda naman naramdaman ko talaga yung abs ko sumakit nga e akala ko parang appendicitis na. May ipopost pala ako maya na gusto ko irecommend sa mga kasamahan natin dito. Post ko paguwi galing office. Balak ko na din post yung mga protein recipes ko dito para lang pag may gusto magtry.
Kung totoo yan pre dapat Arnold na ako hahaha.
Nag test buy ako first time sa Lazada. Mejo nacarried away ako pero lahat to para sa bodybuilding haha.
Cyclone cup - ito natripan ko lang bilhin kasi two years old na din yung smart shake ko. Gusto ko lang itry ito
Gym Chalk block - gusto ko try kung makakatulong sa lifts.
Myotape - for easier measurements. Ang hirap gumamit ng medida magisa. Ito nahigpit automatically.
Bodyfat caliper - ang current way na ginagamit ko pang measure ng BF is via a formula sa rippedbody:
https://rippedbody.com/how-calculate-body-fat-percentage/
Gusto ko try mag caliper din. Mura lang naman.