Notes:
Ayan na nangyari na yung talagang utter failure sa Squat. Naapektuhan talaga katawan ko dahil sa dehydration. Akala ko kakayanin kasi wala ako naging issues nung Monday sa deadlift. Pero iba tala yung squat. Nung 2nd rep palang naramdaman ko na yung pagod. Tapos going for 3rd rep barely beyond parallel palang hindi ko na naiangat. Buti nalang hindi ako nagpanic. Ang naging diskarte ko para safe, bumalik ako sa ass to grass position. Isipin niyo naka ass to grass ako na may buhat na barbell pero hindi ko na inaangat tapos nagpatulong na ako dun sa mayari ng gym. Actually mabuti nga na ginawa ko yun kasi dahil bumalik ako sa position na yun naging stable ako at safe. Yun lang naging issue ko buong day.
Get well soon sir!, mahirap talaga yan dehydrated, ngyare na sakin yan, biglang payat din ako sa loob ng ilang araw lang. kada minuto ata nasa banyo ako tubig pupu. tapos inum ako ng inum ng tubig para mapalitan yung nilalabas ko, tapos after ilang minute ilalabas ko ulit yun.. nakakapanghina yan..
@pandoy said:
Get well soon sir!, mahirap talaga yan dehydrated, ngyare na sakin yan, biglang payat din ako sa loob ng ilang araw lang. kada minuto ata nasa banyo ako tubig pupu. tapos inum ako ng inum ng tubig para mapalitan yung nilalabas ko, tapos after ilang minute ilalabas ko ulit yun.. nakakapanghina yan..
Uu nga. Akala ko no big deal kasi nakaya ko yung 240 deadlift nung monday. Pero kanina talaga first ever utter fail sa squat yun. Tiningnan ko yung videos on how to fail safely sa squat and tama naman pala. Baba ka talaga to ass to grass and slowly mo patong dun sa mga support sa gilid. Samin kasi mejo mas mababa so pagka ass to grass need pa lower slowly till tumama sa support.
Magdamagang inuman + dehydration what do you expect lol, kaya ayoko talaga uminum tapos kinabukasan mag bubuhat, its a no no for me kasi basura talaga pakiramdam ko sa gym dahil kulang sa pahinga, oh well get well papi.
Ingat sir, mabuti at meron support sa gilid yung squat rack, sa pinag gygyman ko wala, kaya hindi ako makapag sagadan ng heavy dun delikado. sya nga pala magkano bili mo sa myotape mo?
@PainKiller said:
Ingat sir, mabuti at meron support sa gilid yung squat rack, sa pinag gygyman ko wala, kaya hindi ako makapag sagadan ng heavy dun delikado. sya nga pala magkano bili mo sa myotape mo?
Yung myotape bro sa Lazada. Accurate naman siya kasi nung 1st time ko gamitin gumamit din medida after at same yung results. Kung baga naging mas madali lang kumuha ng measuremeants.
Uu buti may support. Actually buti nalang hindi naman ako nagpanic. Nung bumalik ako sa ass to grass position naging stable yung buong katawan ko, hindi nga lang ako makagalaw haha. Then nagpatulong ako na dahan dahan ibaba sa support kasi bitin ng mga 2 inches. Atleast alam ko na dapat talaga ganun gagawin pag nagfail. First fail kasi yun pre na talagang bumagsak yung weight. Yung dati kong fail may tumulong sa akin para maiangat ko yung barbell.
Bench Press 2x4-6
1st set: 1x4 115lbs
2nd set: 1x5 105lbs
Same rep next week
Incline Dumbell Press 2x6-8
1st set: 1x8 40 lbs
2nd set: 1x9 35 lbs
Increase weight or rep next week
Barbell Curls 2x6-8
1st set: 1x6 60 lbs
2nd set: 1x7 55 lbs
Same weight next week
Tricep Bar Extensions 2x6-8
1st set: 1x6 45 lbs
2nd set: 1x7 40 lbs
Same weight next week
Fasting:
Leangains Day 81
Last meal yesterday: 7 pm
First meal today: 11 pm
Fasted training
Last meal today: 10 pm
Notes:
Mukhang apektado pa din katawan ko nung dehydration ko kasi hindi ko nacomplete nung bench press. No wrist pain naman pero hindi lang talaga kinaya. Tapos dun sa barbell curls ko super sakit ng forearms ko. Forearm splints daw tawag dun sa pain. Need ko siguro improve pa yung forearms ko. Ang good news ko lang is nabuhat ko na sawakas yung 40lbs for the dumbell press at nacomplete ko pa yung set.
Average weight since Mar 21 to present (hindi ako nagtake ng average last week dahil nga bumaba ng todo weight ko dahil sa sakit. Mostly water weight yun.)
kg 70.3545454545
lbs 155.1052224588786
Measurements:
chest - 94.7
right arm - 32 flexed
left arm - 31.2 flexed
2" above navel - 82.8
navel - 88.5
2" below navel - 89.1
hips(widest point) - 96.3
right thigh - 58.5 flexed
left thigh - 57.3 flexed
Looks like nagincrease body fat ko ng 0.2% since Mar 20. Sa tingin ko naman hindi big deal. Sinubukan ko din kasi bumawi ng lakas kakakain after nung sakit ko.
Pictures:
Exercise:
None
Fasting:
Cheat weekend day 1
Notes:
Nagdecide ako mag cheat weekend just to relax myself and to evaluate yung 81 days ko ng leangains and RPT.
A. Nagstart ako leangains on Jan 10.
Ito yung measurements at average ko nung Jan 5:
kg 73.92
lbs 162.9657
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
B. Here are my measurements now:
kg 70.3545454545
lbs 155.1052224588786
Measurements:
chest - 94.7
right arm - 32 flexed
left arm - 31.2 flexed
2" above navel - 82.8
navel - 88.5
2" below navel - 89.1
hips(widest point) - 96.3
right thigh - 58.5 flexed
left thigh - 57.3 flexed
C. Based sa changes, here are my losses on 81 days:
lost around 3.57 kg
2.7 body fat %
3.3 cm sa chest
7.7 cm 2" above navel
6.5 cm navel
5.4 cm 2" below navel
2.7 cm sa hips.
D. Comparing this nung stronglifts, jogging and self diet ang ginagawa ko:
Sept 7 measurements:
chest - 98.5
right arm - 31.5
left arm - 31.5
2" above navel - 95.5
navel - 100
2" below navel - 98
hips(widest point) - 103.5
right thigh - 61
left thigh - 60
KG - 78.70857143
PD - 173.52269710798
neck - 38
approximate bf% - 28.7
Jan 5 measurements:
kg 73.92
lbs 162.9657
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
E. Based sa ginagawa ko before, ito ang losses ko on 120 days:
4.7 KG
2.7 body fat %
Chest 0.5 cm
2" above navel - 5 cm
navel - 5 cm
2" below navel - 3.5 cm
hips(widest point) - 4.5 cm
F. Comparing the results, very significant yung difference. Same yung body fat % at 1 KG lang yung pinagkaiba ng weight, pero yung measurements malaki ang difference. Mas maganda yung nagiging recomposition ng body ko sa leangains + RPT in 81 days kesa dun sa stronglifts + jogging + own diet for 120 days.
G. Now here is my computation for the fat and lean body mass loss. Pakicorrect nalang if my mali.
12 days of Stronglifts + jogging + own diet:
Sep 7:
173.52269710798 lbs
28.7 bf%
173.52269710798 x 0.287 = 49.80101407 lbs of fat
173.52269710798 - 49.80101407 = 123.721683 lbs of lean body mass
Jan 5:
162.9657 lbs
26 bf%
162.9657 x 0.26 = 42.371082 lbs of fat
162.9657 - 42.371082 = 120.594618 lbs of lean body mass
Progress from Sep 7 to Jan 5:
173.52269710798 - 162.9657 = 10.55699711 lbs of weight loss
49.80101407 - 42.371082 = 7.42993207 lbs of fat loss
123.721683 - 120.594618 = 3.127065038 lbs of lean body mass loss
So in 120 days, I lost 10.55699711 lbs of weight. 7.42993207 lbs is fat and 3.127065038 lbs ang lean body mass
H. Computation of fat and muscle loss during leangains:
Gagamitin ko yung Jan 5 measurements kahit jan 10 ako nagstart.
April 1:
155.1052224588786 lbs
23.3 bf%
155.1052224588786 x 0.2333 = 36.13951683 lbs of fat
155.1052224588786 - 36.13951683 = 118.9657056 lbs of lean body mass
Progress from Jan 5 to April 1:
162.9657 - 155.1052224588786 = 7.860477541 lbs of weight loss
42.371082 - 36.13951683 = 6.231565167 lbs of fat loss
120.594618 - 118.9657056 = 1.628912374 lbs of lean body mass loss
So in 81 days ng leangains, I lost 7.860477541 lbs of weight. 6.231565167 lbs is fat at 1.628912374 lbs ang lean body mass
Based sa computation ko above, mas maganda yung ratio ng fat:lean body mass loss sa leangains + RPT kesa sa dati kong ginagawa na stronglifts + own diet + jogging. Syempre, better ratio equals less muscle loss while cutting
I. Hindi muna ako gagawa ng comparison ng lifts. Unfair dahil lalabas na mas marami yung increase ng lifts ko sa stronglifts dahil mas matagal ko siya ginawa at nagstart ako ng light dun kaya mabilis progress.
J. Thoughts on RPT and leangains and my issues with it:
Highly prefer ko na ang RPT to stronglifts. Grabe yung exhaustion ng katawan when trying to do 1 lift 5x5. Mas relaxed ako sa RPT and dahil dun mas lalo pa ako ganado mag gym. Less is more.
For the intermittent fasting, hindi siya mahirap ifollow. I am able to follow consistent 14-16 hour fasting everyday at fit well siya sa schedules ng work ko. Lifting while in fasted state is not difficult. Hindi ako nagugutom or nanghihina habang nagbubuhat.
Napansin ko na ang main issues ko is the diet. Based sa guide ni 31 minutes at sa computation ng formula niya sa weight ko, I need to eat around 2k+ calories of high protein and high carb on lift days and eat around 1300 calories of high protein and high fat on rest days. Kaso, i consistenly find myself not eating enough of lift days and eating too much on rest days. Sa lift days kahit pilitin ko, nasanay na ako na onting rice na kinakain. Also on protein, super hirap magconsume ng high amounts. Malapit na ako masuka kakaroast chicken at kakaitlog. Need to be more consistent on the diet kasi yan yung most important part.
K. Another thing na idadagdag ko sa guide ni 31minutes is yung rest day cardios. I will add 45 mins LISS on the two days between the lifts and 60 mins LISS dun sa magkadikit na rest days. Most likely is power walking + incline walking + decline walking ang gagawin ko. Pwede ko din itry yung exercise bike. This is mostly for diet compliance and some extra burn.
L. Also, need to be better at sleeping more. Hirap din kasi maging internet lurker. Tapos puyat kinabukasan bago magbuhat. Consistent sleep is one of my main weaknesses. Iniisip ko magconsult sa isang doctor about it.
Based sa ginawa niya, minodel niya yung diet and training niya kay 31minutes. However, meron siya changes on both diet and lifts to fit his needs. Sa food, gumawa siya ng mga meal replacement shakes for convenience which could be the answer I need to solve my "not eating enought" problem. Convenient ang shakes at madali macocompute yung macros. May magandang blender kami at feel ko mas madali ko marereach yung macro needs. Hindi ko siya gagawin full time kasi syempre gusto ko pa din kumain pero mukhang maganda siya na pandagdag kesa naman pilitin ko sarili ko na umubos ng buong chicken araw araw. Para naman sa lifts, nagdagdag siya ng mga lifts based sa feel niya na mga weakness niya. At this time iniisip ko pa kung anu yung mga idadagdag ko pero so far ang mga gusto ko idagdag is yung dlawang wirst curls to strengthen my forearm. Feel ko talaga ang weak ng arms ko lalo na this year lang ako nagstart ng tricep extensions at barbell curls. Idadagdag ko na yung wrist curls para sa forearms ko para pagandahin lalo yung arms ko. Kita naman sa pics na weak arms pa ako. Hindi na ako magdadagdag sa lower body dahil progress is good there. Idadagdag ko lang siguro yung oblique twist during leg day for the abs and core. As for the back and shoulder day, hindi pa ako sure kung anu idadagdag ko. Pagaaralan ko pa yung mga lifts na gusto ko itry.
Notes:
Nagdagdag na ako ng mga lifts based sa guide ni foxtopus. Dinagdag ko yung seated cable row para matry kung mas type ko siya kesa sa t bar row. So far mas type ko pa din tbar row. Yung Front raises naman feel ko mali pa yung form ko para kasing reverse freestyle swimming yung mga kamay ko kanina. Yung lateral raises naman ang hirap din ngalay yung kamay. Sa pagkain naman pinilit ko talaga kumain ng marami today dahil nagbuhat. Bukas naman dapat deficit. Magcardio LISS na din ako bukas.
Notes:
Nagstart na ako sa pag LISS cardio. Simple jog in place lang for 45 minutes. Ang goal lang nito is additional burn during rest days without exerting too much effort na macount na siya as actual exercise. Kung baga para lang pampabuhay ng dugo.
Notes:
Mukhang nagkaroon ako ng psychological fear sa squat dahil nagfail ako last week. Alam ko na kaya ko maabot yung 5 reps pero parang sumuko ung utak ko pagdatingng 3 reps. Yun siguro epekto pag naranasan na yung first major fail. Other lifts ok naman. Feel ko need ko ayusin yung leg extensions. Kasi ngayon ko lang narealize dahil ang bilis ng progress ko madalas pala na kada extend ko umaangat yung katawan ko kaya parang fully extended na pero yung legs nakababa. So aayusin ko to bababaan ko yung weight para todo ko mataas yung legs tapos hahawak na ako lagi sa bench para hindi umangat katawan ko. Regarding naman sa cable crunch, mukhang naabot ko na limit ng machine dun. Kasi nahaharangan nung bakal sa gitna ng machine yung dumbells na nilalagay ko. So heaviest possible at this time is 180 lbs. So ang gagawin ko dadagdagan ko nalang reps. Then dinagdag ko na yung oblique twist on leg days. Magdadagdag na din ako ng weighted ab crunch for more ab training dahil nga locked ako ngayon sa cable crunch.
Based sa records mo paps, parang ambibigat ng mga weights mo, biruin mo 90+ kilos sinasquat mo. Ako kasi more on reps pero yung kaya ko lang.. lets say max ko 3sx8reps sa 132lbs, 2sx5 sa 154lbs. Ang sa akin naman gusto ko ma ramdaman ang benefit ng squatting pag maraming reps ako nakukuha. Ayoko kasi ng mabibigat tapos one set lang at few reps lang, parang pakiramdam ko di ko nakukuha ang benefit ng exercise pag ganun at iwas injury pa lalo na pag wala ka spotter. Haha sa leg extension mo katawan mo umaangat hindi yung legs? Good luck, iwas injury lang paps
@t4g4y said:
Based sa records mo paps, parang ambibigat ng mga weights mo, biruin mo 90+ kilos sinasquat mo. Ako kasi more on reps pero yung kaya ko lang.. lets say max ko 3sx8reps sa 132lbs, 2sx5 sa 154lbs. Ang sa akin naman gusto ko ma ramdaman ang benefit ng squatting pag maraming reps ako nakukuha. Ayoko kasi ng mabibigat tapos one set lang at few reps lang, parang pakiramdam ko di ko nakukuha ang benefit ng exercise pag ganun at iwas injury pa lalo na pag wala ka spotter. Haha sa leg extension mo katawan mo umaangat hindi yung legs? Good luck, iwas injury lang paps
Sa leg extension kasi parang habang inaangat ko yung weight, umaangat din yung pwet ko. so kung baga fully extend nga yung legs pero hindi mataas yung actualy weight. Mahirap explain e pero nakakatawa tingnan. Feel ko masyado narush yung pagtaas ng weight. Babawasan ko next week. Yung squats kaya mataas kasi dati sa stronglifts yung squat every other day. So 3 times a week yun naangat ng 5 lbs, Kaya ang bilis ng progress. Pero nafeel ko na din yung tadtad sa katawan ko after 3 months. Sa RPT mas naappreciate ko yung going all out sa first set tapos yung 2nd set parang cooldown set nalang. Lalo ako naging ganado mag gym. Yung pics and results ko pala napost ko sa April 1 post if ever hindi mo pa nabasa. Mejo mahaba kasi may mga computations din ako.
Notes:
Ang mgagood notes is natapos ko yung 115 lbs sa bench press. Ok din yung mga new lifts ko. Ang malas naman yung ibang lifts. Nung incline dumbell press kasi parang nabitin ako kaso kesa ibaba ko sa gilid nababa ko sa mismong chest ko. Una nagland yung sa right followed by left so yung 40 lbs na dumbell inipit yung thumb ko kaya sumakit ng sobra. Kaya nahirapan ako tapusin yung curls at yung tricep extensions kasi sakit ng thumb ko. Iniisip ko na ayusin both yung curls at extensions. Hindi ata kaya na increase weight agad yung extensions. So balak ko is deload then increase ng reps. Yung curls naman same thing kasi parang kahit yung una kong set nadadaya ko kasi nagalaw yung legs at katawan ko para lang maiangat yung weight. So need ko siya ayusin. Baka deload din and increase reps para maayos ko. Sana makatulong sa painful forearms ko lagi yung wrist curls. No fasting pala ako tonight kasi may inuman kami mamaya.
Dumbell alternating front raises 1x8-10
1st set: 1x10 15 lbs dumbell each hand
Increase weight or rep next week
Dumbell Lateral raises 1x8-10
1st set: 1x10 10 lbs dumbell each hand.
Increase weight or rep next week
Fasting:
Leangains Day 90
Last meal yesterday: 9:30 pm
First meal today: 11am
fasted training
Last meal today: 8pm
Notes:
Tumaas yung weight ko dahil sa dami ng kinain ko kahapon haha. Iba talaga luto ng tita ko ang sarap kaya nacarried away. Pero ok lang just continue lang ako with my program. Binawasan ko yung front at lateral raises ko kasi last time naswing ko ng todo yung weight kaya madali. Ngayon slowly and surely talaga. Nagdagdag na din ako ng weighted ab crunch as additional ab exercise dahil nga yung weight sa cable crunch is hindi na pwede tumaas at this time. Ang biggest problem ko talaga is yung overhead press. Hindi na ako makaadvance at naglalaro lang reps ko from 3-5. Hindi na ako makaabot talaga ng 6. Ayaw ko naman gawin 3-5 yung rep range kasi feel ko masyado na mababa at ayaw ko naman igaya sa squat at deadlift to. Need to study my form and know my mistakes to fix it.
Exercise:
LISS - 45 mins power walking + incline walking
Fasting:
Leangains Day 91
Last meal yesterday: 8 pm
First meal today: 11am
LISS - 45 mins power walking + incline walking
Last meal today: 7pm
Notes:
Iniisip ko na idagdag ang melatonin to my supplements to help me sleep better. Feel ko sleep and isa sa mga biggest obstacles ko e. Hirap matulog at putol putol pa. Based sa mga nabasa ko sa internet, ang safe dosages is around 0.25mg to 0.5mg. Yung si 31minutes na finafollow ko ang ginagawa niya is around 0.75 mg. Mura lang naman siya around sa healthy options. Baka itry ko. So far ito lang ang mga supplements ko:
BCAA
Creatine
Grass Fed Whey Protein
Krill oil
Notes:
Nagkaroon nanaman ako ng psychological fear dun sa squat. Alam ko parang kaya ko pa ng isa pang rep pero sinabi ng utak ko wag na at need magingat. Need ko talaga malagpasan tong weight na to para magkaconfidence ulit. Yung toe press ginawa ko na two sets tulad ng iba. Yung leg extensions ko inadjust ko na yung weight. Tapos this time todo hawak ako sa bench para hindi umangat yung pwet ko habang ginawa.
Regarding sa toe press, tama kaya na yun ang pinili ko na calves exercise? Dun kasi sa guide ni 31minutes sabi niya na any exercise yung sa calves. Ang pinakasikat na nakikita ko lagi is yung calf raise. Pinili ko lang naman yung toe press dahil tutal nakaupo na din ako sa leg press machine.
No gym pala muna this holy week kasi sarado yung gym saka nasa Subic ako. Pero magprepare pa din ako ng some body weight exercises and some LISS cardio.
Comments
March 29
Early Morning weigh-in after bathroom:
69.7
Exercise:
RPT Leg day 10
Squats 2x3-5
1st set: 1x2 205lbs
2nd set: 1x3 185lbs
Same weight next week.
Leg Press 2x6-8
1st set: 1x8 270 lbs
2nd set: 1x9 250 lbs
Increase next week
Leg Extension 2x6-8 (hindi na binabagsak yung machine)
1st set: 1x8 85 lbs
2nd set: 1x9 80 lbs
Increase next week
Lying Leg Curl 2x6-8 (hindi na binabagsak yung machine)
1st set: 1x8 60 lbs
2nd set: 1x9 55 lbs
Increase next week
Cable Crunch 2x10-12
1st set: 1x12 180 lbs
2nd set: 1x13 165 lbs
Increase next week
Calves (Toe press) 1x18-20
1st set: 1x20 220 lbs
Increase next week
Fasting:
Leangains Day 79
Last meal yesterday: 7:30 pm
First meal today: 11 pm
fasted training
Last meal today: 7 pm
Notes:
Ayan na nangyari na yung talagang utter failure sa Squat. Naapektuhan talaga katawan ko dahil sa dehydration. Akala ko kakayanin kasi wala ako naging issues nung Monday sa deadlift. Pero iba tala yung squat. Nung 2nd rep palang naramdaman ko na yung pagod. Tapos going for 3rd rep barely beyond parallel palang hindi ko na naiangat. Buti nalang hindi ako nagpanic. Ang naging diskarte ko para safe, bumalik ako sa ass to grass position. Isipin niyo naka ass to grass ako na may buhat na barbell pero hindi ko na inaangat tapos nagpatulong na ako dun sa mayari ng gym. Actually mabuti nga na ginawa ko yun kasi dahil bumalik ako sa position na yun naging stable ako at safe. Yun lang naging issue ko buong day.
Get well soon sir!, mahirap talaga yan dehydrated, ngyare na sakin yan, biglang payat din ako sa loob ng ilang araw lang. kada minuto ata nasa banyo ako tubig pupu. tapos inum ako ng inum ng tubig para mapalitan yung nilalabas ko, tapos after ilang minute ilalabas ko ulit yun.. nakakapanghina yan..
Uu nga. Akala ko no big deal kasi nakaya ko yung 240 deadlift nung monday. Pero kanina talaga first ever utter fail sa squat yun. Tiningnan ko yung videos on how to fail safely sa squat and tama naman pala. Baba ka talaga to ass to grass and slowly mo patong dun sa mga support sa gilid. Samin kasi mejo mas mababa so pagka ass to grass need pa lower slowly till tumama sa support.
Magdamagang inuman + dehydration what do you expect lol, kaya ayoko talaga uminum tapos kinabukasan mag bubuhat, its a no no for me kasi basura talaga pakiramdam ko sa gym dahil kulang sa pahinga, oh well get well papi.
Ingat sir, mabuti at meron support sa gilid yung squat rack, sa pinag gygyman ko wala, kaya hindi ako makapag sagadan ng heavy dun delikado. sya nga pala magkano bili mo sa myotape mo?
Yung myotape bro sa Lazada. Accurate naman siya kasi nung 1st time ko gamitin gumamit din medida after at same yung results. Kung baga naging mas madali lang kumuha ng measuremeants.
Uu buti may support. Actually buti nalang hindi naman ako nagpanic. Nung bumalik ako sa ass to grass position naging stable yung buong katawan ko, hindi nga lang ako makagalaw haha. Then nagpatulong ako na dahan dahan ibaba sa support kasi bitin ng mga 2 inches. Atleast alam ko na dapat talaga ganun gagawin pag nagfail. First fail kasi yun pre na talagang bumagsak yung weight. Yung dati kong fail may tumulong sa akin para maiangat ko yung barbell.
Uy nice up na ulit yung website haha
March 30
Early Morning weigh-in after bathroom:
69.85
Exercise:
None
Fasting:
Leangains Day 80
Last meal yesterday: 7 pm
First meal today: 11 pm
No training
Last meal today: 7 pm
Notes:
None
March 31
Early Morning weigh-in after bathroom:
70.25
Exercise:
RPT Chest day 10
Bench Press 2x4-6
1st set: 1x4 115lbs
2nd set: 1x5 105lbs
Same rep next week
Incline Dumbell Press 2x6-8
1st set: 1x8 40 lbs
2nd set: 1x9 35 lbs
Increase weight or rep next week
Barbell Curls 2x6-8
1st set: 1x6 60 lbs
2nd set: 1x7 55 lbs
Same weight next week
Tricep Bar Extensions 2x6-8
1st set: 1x6 45 lbs
2nd set: 1x7 40 lbs
Same weight next week
Fasting:
Leangains Day 81
Last meal yesterday: 7 pm
First meal today: 11 pm
Fasted training
Last meal today: 10 pm
Notes:
Mukhang apektado pa din katawan ko nung dehydration ko kasi hindi ko nacomplete nung bench press. No wrist pain naman pero hindi lang talaga kinaya. Tapos dun sa barbell curls ko super sakit ng forearms ko. Forearm splints daw tawag dun sa pain. Need ko siguro improve pa yung forearms ko. Ang good news ko lang is nabuhat ko na sawakas yung 40lbs for the dumbell press at nacomplete ko pa yung set.
April 1
Early Morning weigh-in after bathroom:
70.55
Average weight since Mar 21 to present (hindi ako nagtake ng average last week dahil nga bumaba ng todo weight ko dahil sa sakit. Mostly water weight yun.)
kg 70.3545454545
lbs 155.1052224588786
Measurements:
chest - 94.7
right arm - 32 flexed
left arm - 31.2 flexed
2" above navel - 82.8
navel - 88.5
2" below navel - 89.1
hips(widest point) - 96.3
right thigh - 58.5 flexed
left thigh - 57.3 flexed
neck - 35.5
approximate bf% - 23.3
calculator.net - body fat = 23.3
Looks like nagincrease body fat ko ng 0.2% since Mar 20. Sa tingin ko naman hindi big deal. Sinubukan ko din kasi bumawi ng lakas kakakain after nung sakit ko.
Pictures:
Exercise:
None
Fasting:
Cheat weekend day 1
Notes:
Nagdecide ako mag cheat weekend just to relax myself and to evaluate yung 81 days ko ng leangains and RPT.
A. Nagstart ako leangains on Jan 10.
Ito yung measurements at average ko nung Jan 5:
kg 73.92
lbs 162.9657
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
B. Here are my measurements now:
kg 70.3545454545
lbs 155.1052224588786
Measurements:
chest - 94.7
right arm - 32 flexed
left arm - 31.2 flexed
2" above navel - 82.8
navel - 88.5
2" below navel - 89.1
hips(widest point) - 96.3
right thigh - 58.5 flexed
left thigh - 57.3 flexed
neck - 35.5
approximate bf% - 23.3
calculator.net - body fat = 23.3
C. Based sa changes, here are my losses on 81 days:
lost around 3.57 kg
2.7 body fat %
3.3 cm sa chest
7.7 cm 2" above navel
6.5 cm navel
5.4 cm 2" below navel
2.7 cm sa hips.
D. Comparing this nung stronglifts, jogging and self diet ang ginagawa ko:
Sept 7 measurements:
chest - 98.5
right arm - 31.5
left arm - 31.5
2" above navel - 95.5
navel - 100
2" below navel - 98
hips(widest point) - 103.5
right thigh - 61
left thigh - 60
KG - 78.70857143
PD - 173.52269710798
neck - 38
approximate bf% - 28.7
Jan 5 measurements:
kg 73.92
lbs 162.9657
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
E. Based sa ginagawa ko before, ito ang losses ko on 120 days:
4.7 KG
2.7 body fat %
Chest 0.5 cm
2" above navel - 5 cm
navel - 5 cm
2" below navel - 3.5 cm
hips(widest point) - 4.5 cm
F. Comparing the results, very significant yung difference. Same yung body fat % at 1 KG lang yung pinagkaiba ng weight, pero yung measurements malaki ang difference. Mas maganda yung nagiging recomposition ng body ko sa leangains + RPT in 81 days kesa dun sa stronglifts + jogging + own diet for 120 days.
G. Now here is my computation for the fat and lean body mass loss. Pakicorrect nalang if my mali.
12 days of Stronglifts + jogging + own diet:
Sep 7:
173.52269710798 lbs
28.7 bf%
173.52269710798 x 0.287 = 49.80101407 lbs of fat
173.52269710798 - 49.80101407 = 123.721683 lbs of lean body mass
Jan 5:
162.9657 lbs
26 bf%
162.9657 x 0.26 = 42.371082 lbs of fat
162.9657 - 42.371082 = 120.594618 lbs of lean body mass
Progress from Sep 7 to Jan 5:
173.52269710798 - 162.9657 = 10.55699711 lbs of weight loss
49.80101407 - 42.371082 = 7.42993207 lbs of fat loss
123.721683 - 120.594618 = 3.127065038 lbs of lean body mass loss
So in 120 days, I lost 10.55699711 lbs of weight. 7.42993207 lbs is fat and 3.127065038 lbs ang lean body mass
H. Computation of fat and muscle loss during leangains:
Gagamitin ko yung Jan 5 measurements kahit jan 10 ako nagstart.
April 1:
155.1052224588786 lbs
23.3 bf%
155.1052224588786 x 0.2333 = 36.13951683 lbs of fat
155.1052224588786 - 36.13951683 = 118.9657056 lbs of lean body mass
Progress from Jan 5 to April 1:
162.9657 - 155.1052224588786 = 7.860477541 lbs of weight loss
42.371082 - 36.13951683 = 6.231565167 lbs of fat loss
120.594618 - 118.9657056 = 1.628912374 lbs of lean body mass loss
So in 81 days ng leangains, I lost 7.860477541 lbs of weight. 6.231565167 lbs is fat at 1.628912374 lbs ang lean body mass
Based sa computation ko above, mas maganda yung ratio ng fat:lean body mass loss sa leangains + RPT kesa sa dati kong ginagawa na stronglifts + own diet + jogging. Syempre, better ratio equals less muscle loss while cutting
(to be continued)
(part 2)
I. Hindi muna ako gagawa ng comparison ng lifts. Unfair dahil lalabas na mas marami yung increase ng lifts ko sa stronglifts dahil mas matagal ko siya ginawa at nagstart ako ng light dun kaya mabilis progress.
J. Thoughts on RPT and leangains and my issues with it:
Highly prefer ko na ang RPT to stronglifts. Grabe yung exhaustion ng katawan when trying to do 1 lift 5x5. Mas relaxed ako sa RPT and dahil dun mas lalo pa ako ganado mag gym. Less is more.
For the intermittent fasting, hindi siya mahirap ifollow. I am able to follow consistent 14-16 hour fasting everyday at fit well siya sa schedules ng work ko. Lifting while in fasted state is not difficult. Hindi ako nagugutom or nanghihina habang nagbubuhat.
Napansin ko na ang main issues ko is the diet. Based sa guide ni 31 minutes at sa computation ng formula niya sa weight ko, I need to eat around 2k+ calories of high protein and high carb on lift days and eat around 1300 calories of high protein and high fat on rest days. Kaso, i consistenly find myself not eating enough of lift days and eating too much on rest days. Sa lift days kahit pilitin ko, nasanay na ako na onting rice na kinakain. Also on protein, super hirap magconsume ng high amounts. Malapit na ako masuka kakaroast chicken at kakaitlog. Need to be more consistent on the diet kasi yan yung most important part.
K. Another thing na idadagdag ko sa guide ni 31minutes is yung rest day cardios. I will add 45 mins LISS on the two days between the lifts and 60 mins LISS dun sa magkadikit na rest days. Most likely is power walking + incline walking + decline walking ang gagawin ko. Pwede ko din itry yung exercise bike. This is mostly for diet compliance and some extra burn.
L. Also, need to be better at sleeping more. Hirap din kasi maging internet lurker. Tapos puyat kinabukasan bago magbuhat. Consistent sleep is one of my main weaknesses. Iniisip ko magconsult sa isang doctor about it.
M. Found this post by by foxtopus:
https://www.reddit.com/r/leangains/comments/38qecw/leangains_12_week_cut_25lbs_13_to_8_bf_dexa_scan/
Based sa ginawa niya, minodel niya yung diet and training niya kay 31minutes. However, meron siya changes on both diet and lifts to fit his needs. Sa food, gumawa siya ng mga meal replacement shakes for convenience which could be the answer I need to solve my "not eating enought" problem. Convenient ang shakes at madali macocompute yung macros. May magandang blender kami at feel ko mas madali ko marereach yung macro needs. Hindi ko siya gagawin full time kasi syempre gusto ko pa din kumain pero mukhang maganda siya na pandagdag kesa naman pilitin ko sarili ko na umubos ng buong chicken araw araw. Para naman sa lifts, nagdagdag siya ng mga lifts based sa feel niya na mga weakness niya. At this time iniisip ko pa kung anu yung mga idadagdag ko pero so far ang mga gusto ko idagdag is yung dlawang wirst curls to strengthen my forearm. Feel ko talaga ang weak ng arms ko lalo na this year lang ako nagstart ng tricep extensions at barbell curls. Idadagdag ko na yung wrist curls para sa forearms ko para pagandahin lalo yung arms ko. Kita naman sa pics na weak arms pa ako. Hindi na ako magdadagdag sa lower body dahil progress is good there. Idadagdag ko lang siguro yung oblique twist during leg day for the abs and core. As for the back and shoulder day, hindi pa ako sure kung anu idadagdag ko. Pagaaralan ko pa yung mga lifts na gusto ko itry.
April 2
Early Morning weigh-in after bathroom:
n/a
Exercise:
None
Fasting:
None
Notes:
Cheat weekend day 2
Guys sorry dun sa long post ng April 1 aayusin ko yung formatting para mas madali intindihin. Antok nalang kasi talaga ako e.
April 3
Early Morning weigh-in after bathroom:
70.20
Exercise:
RPT Back day 11
Deadlift 2x3-5
1st set: 1x5 245 lbs
2nd set: 1x6 220 lbs
Increase weight next week
Overhead Press 2x4-6
1st set: 1x4 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 75 lbs
2nd set: 1x9 70 lbs
Increase weight next week
Close Grip Chin Pulldowns 2x6-8
1st set: 1x5 115 lbs
2nd set: 1x6 105 lbs
Same weight next week
Seated Cable Rows 2x6-8
1st set: 1x8 55 lbs
2nd set: 1x9 50 lbs
Dumbell alternating front raises 1x10-12
1st set: 1x12 20 lbs dumbell each hand
Dumbell Lateral raises 1x10-12
1st set: 1x12 15 lbs dumbell each hand.
Fasting:
Leangains Day 84
Last meal yesterday: 10pm
First meal today: 11pm
fasted training
Last meal today: 7 pm
Notes:
Nagdagdag na ako ng mga lifts based sa guide ni foxtopus. Dinagdag ko yung seated cable row para matry kung mas type ko siya kesa sa t bar row. So far mas type ko pa din tbar row. Yung Front raises naman feel ko mali pa yung form ko para kasing reverse freestyle swimming yung mga kamay ko kanina. Yung lateral raises naman ang hirap din ngalay yung kamay. Sa pagkain naman pinilit ko talaga kumain ng marami today dahil nagbuhat. Bukas naman dapat deficit. Magcardio LISS na din ako bukas.
April 4
Early Morning weigh-in after bathroom:
70.65
Exercise:
LISS Cardio - Jog in place - 45 mins
Fasting:
Leangains Day 85
Last meal yesterday: 7pm
First meal today: 11am
LISS Cardio - Jog in place - 45 mins
Last meal today: 8:30 pm
Notes:
Nagstart na ako sa pag LISS cardio. Simple jog in place lang for 45 minutes. Ang goal lang nito is additional burn during rest days without exerting too much effort na macount na siya as actual exercise. Kung baga para lang pampabuhay ng dugo.
April 5
Early Morning weigh-in after bathroom:
70.55
Exercise:
RPT Leg day 11
Squats 2x3-5
1st set: 1x3 205lbs
2nd set: 1x4 185lbs
Same weight next week.
Leg Press 2x6-8
1st set: 1x8 280 lbs
2nd set: 1x9 255 lbs
Increase next week
Leg Extension 2x6-8 (need to fix next week)
1st set: 1x8 90 lbs
2nd set: 1x9 85 lbs
Adjust weight next week
Lying Leg Curl 2x6-8 (hindi na binabagsak yung machine)
1st set: 1x8 65 lbs
2nd set: 1x9 60 lbs
Increase next week
Cable Crunch 2x11-13
1st set: 1x13 180 lbs
2nd set: 1x14 170 lbs
Increase reps next week
Calves (Toe press) 1x18-20
1st set: 1x20 230 lbs
Increase next week
Decline bench weighted oblique twists 2x10-12
1st set: 1x12 25 lbs
2nd set: 1x13 20 lbs
Fasting:
Leangains Day 86
Last meal yesterday: 8:30 pm
First meal today: 11am
fasted training
Last meal today: 9:30 pm
Notes:
Mukhang nagkaroon ako ng psychological fear sa squat dahil nagfail ako last week. Alam ko na kaya ko maabot yung 5 reps pero parang sumuko ung utak ko pagdatingng 3 reps. Yun siguro epekto pag naranasan na yung first major fail. Other lifts ok naman. Feel ko need ko ayusin yung leg extensions. Kasi ngayon ko lang narealize dahil ang bilis ng progress ko madalas pala na kada extend ko umaangat yung katawan ko kaya parang fully extended na pero yung legs nakababa. So aayusin ko to bababaan ko yung weight para todo ko mataas yung legs tapos hahawak na ako lagi sa bench para hindi umangat katawan ko. Regarding naman sa cable crunch, mukhang naabot ko na limit ng machine dun. Kasi nahaharangan nung bakal sa gitna ng machine yung dumbells na nilalagay ko. So heaviest possible at this time is 180 lbs. So ang gagawin ko dadagdagan ko nalang reps. Then dinagdag ko na yung oblique twist on leg days. Magdadagdag na din ako ng weighted ab crunch for more ab training dahil nga locked ako ngayon sa cable crunch.
Based sa records mo paps, parang ambibigat ng mga weights mo, biruin mo 90+ kilos sinasquat mo. Ako kasi more on reps pero yung kaya ko lang.. lets say max ko 3sx8reps sa 132lbs, 2sx5 sa 154lbs. Ang sa akin naman gusto ko ma ramdaman ang benefit ng squatting pag maraming reps ako nakukuha. Ayoko kasi ng mabibigat tapos one set lang at few reps lang, parang pakiramdam ko di ko nakukuha ang benefit ng exercise pag ganun at iwas injury pa lalo na pag wala ka spotter. Haha sa leg extension mo katawan mo umaangat hindi yung legs? Good luck, iwas injury lang paps
Sa leg extension kasi parang habang inaangat ko yung weight, umaangat din yung pwet ko. so kung baga fully extend nga yung legs pero hindi mataas yung actualy weight. Mahirap explain e pero nakakatawa tingnan. Feel ko masyado narush yung pagtaas ng weight. Babawasan ko next week. Yung squats kaya mataas kasi dati sa stronglifts yung squat every other day. So 3 times a week yun naangat ng 5 lbs, Kaya ang bilis ng progress. Pero nafeel ko na din yung tadtad sa katawan ko after 3 months. Sa RPT mas naappreciate ko yung going all out sa first set tapos yung 2nd set parang cooldown set nalang. Lalo ako naging ganado mag gym. Yung pics and results ko pala napost ko sa April 1 post if ever hindi mo pa nabasa. Mejo mahaba kasi may mga computations din ako.
sige paps pag may time balikan ko post mo, medyo pa morningan ang work ngayong tax season kaya di ko siguro na basa hehe. Happy lifting!
April 6
Early Morning weigh-in after bathroom:
70.8
Exercise:
LISS - Walking - 56 minutes
Fasting:
Leangains Day 87
Last meal yesterday: 9:30 pm
First meal today: 11am
LISS - Walking - 56 minutes
Last meal today: 7 pm
Notes:
None
April 7
Early Morning weigh-in after bathroom:
70.95
Exercise:
RPT Chest day 11
Bench Press 2x4-6
1st set: 1x6 115lbs
2nd set: 1x7 105lbs
Increase set next week
Incline Dumbell Press 2x8-10
1st set: 1x7 40 lbs
2nd set: 1x8 35 lbs
Same weight and rep next week
Barbell Curls 2x6-8 (need to fix)
1st set: 1x6 60 lbs
2nd set: 1x7 55 lbs
Same weight next week
Tricep Bar Extensions 2x6-8 (need to fix)
1st set: 1x6 45 lbs
2nd set: 1x7 40 lbs
Same weight next week or deload and increase reps
Barbell Shrugs 2x8-10
1st set: 1x10 65 lbs
2nd set: 1x11 60 lbs
Increase weight next week
Seated Barbell Wrist Curls Palms up 2x8-10
1st set: 1x10 22 lbs
2nd set: 1x11 17 lbs
Increase weight next week
Seated Barbell Wrist Curls Palms down 2x8-10
1st set: 1x10 22 lbs
2nd set: 1x11 17 lbs
Increase weight next week
Fasting:
Leangains Day 87
Last meal yesterday: 7 pm
First meal today: 12noon
fasted training
Last meal today: No fasting
Notes:
Ang mgagood notes is natapos ko yung 115 lbs sa bench press. Ok din yung mga new lifts ko. Ang malas naman yung ibang lifts. Nung incline dumbell press kasi parang nabitin ako kaso kesa ibaba ko sa gilid nababa ko sa mismong chest ko. Una nagland yung sa right followed by left so yung 40 lbs na dumbell inipit yung thumb ko kaya sumakit ng sobra. Kaya nahirapan ako tapusin yung curls at yung tricep extensions kasi sakit ng thumb ko. Iniisip ko na ayusin both yung curls at extensions. Hindi ata kaya na increase weight agad yung extensions. So balak ko is deload then increase ng reps. Yung curls naman same thing kasi parang kahit yung una kong set nadadaya ko kasi nagalaw yung legs at katawan ko para lang maiangat yung weight. So need ko siya ayusin. Baka deload din and increase reps para maayos ko. Sana makatulong sa painful forearms ko lagi yung wrist curls. No fasting pala ako tonight kasi may inuman kami mamaya.
April 8
Early Morning weigh-in after bathroom:
n/a
Average weight this week:
kg 70.63
lbs 155.7125
Exercise:
LISS - Power Walking / Incline Walking - 60 minutes
Fasting:
Leangains Day 88
Last meal yesterday: No fasting
First meal today: 11am
LISS - Power Walking / Incline Walking - 60 minutes
Last meal today: 8pm
Notes:
No fasting last night dahil nga nag inuman. No weigh in din earlier. Pero nagaverage na ako ng weight this week.
do you also smoke paps?
hindi pre. Personal rule ko is only iisa lang dapat ang masamang bisyo. In this case paginom. Ayaw ko talaga ng paninigarilyo.
Good for you
keep it up, ok lang inum pero wag gawing bisyo, pwede social lang, ang yosi its a NONO talaga yan
ah oo pre social drinking lang. yosi ayaw ko talaga haha. pero inom ok lang basta hindi araw araw. saka need tanggalin ang beer belly hahaha
April 9
Early Morning weigh-in after bathroom:
70.20
Exercise:
None
Fasting:
Leangains Day 89
Last meal yesterday: 8pm
First meal today: 9:30am
No training
Last meal today: No fasting. Holy week
Notes:
No fasting today. Nagkanta kami for the holyweek at ang dami handa. So parang cheat day to. ^_^
April 10
Early Morning weigh-in after bathroom:
71.55
Exercise:
RPT Back day 12
Deadlift 2x3-5
1st set: 1x5 250 lbs
2nd set: 1x6 225 lbs
Increase weight next week
Overhead Press 2x4-6
1st set: 1x3 95 lbs
2nd set: 1x4 85 lbs
Same weight next week
T bar Row 2x6-8
1st set: 1x8 80 lbs
2nd set: 1x9 75 lbs
Increase weight next week
Close Grip Chin Pulldowns 2x6-8
1st set: 1x4 115 lbs
2nd set: 1x5 105 lbs
Same weight next week
Seated Cable Rows 2x6-8
1st set: 1x8 60 lbs
2nd set: 1x9 55 lbs
Weighted Ab Crunch 2x8-10
1st set: 1x10 25 lbs
2nd set: 1x11 20 lbs
Dumbell alternating front raises 1x8-10
1st set: 1x10 15 lbs dumbell each hand
Increase weight or rep next week
Dumbell Lateral raises 1x8-10
1st set: 1x10 10 lbs dumbell each hand.
Increase weight or rep next week
Fasting:
Leangains Day 90
Last meal yesterday: 9:30 pm
First meal today: 11am
fasted training
Last meal today: 8pm
Notes:
Tumaas yung weight ko dahil sa dami ng kinain ko kahapon haha. Iba talaga luto ng tita ko ang sarap kaya nacarried away. Pero ok lang just continue lang ako with my program. Binawasan ko yung front at lateral raises ko kasi last time naswing ko ng todo yung weight kaya madali. Ngayon slowly and surely talaga. Nagdagdag na din ako ng weighted ab crunch as additional ab exercise dahil nga yung weight sa cable crunch is hindi na pwede tumaas at this time. Ang biggest problem ko talaga is yung overhead press. Hindi na ako makaadvance at naglalaro lang reps ko from 3-5. Hindi na ako makaabot talaga ng 6. Ayaw ko naman gawin 3-5 yung rep range kasi feel ko masyado na mababa at ayaw ko naman igaya sa squat at deadlift to. Need to study my form and know my mistakes to fix it.
April 11
Early Morning weigh-in after bathroom:
70.75
Exercise:
LISS - 45 mins power walking + incline walking
Fasting:
Leangains Day 91
Last meal yesterday: 8 pm
First meal today: 11am
LISS - 45 mins power walking + incline walking
Last meal today: 7pm
Notes:
Iniisip ko na idagdag ang melatonin to my supplements to help me sleep better. Feel ko sleep and isa sa mga biggest obstacles ko e. Hirap matulog at putol putol pa. Based sa mga nabasa ko sa internet, ang safe dosages is around 0.25mg to 0.5mg. Yung si 31minutes na finafollow ko ang ginagawa niya is around 0.75 mg. Mura lang naman siya around sa healthy options. Baka itry ko. So far ito lang ang mga supplements ko:
BCAA
Creatine
Grass Fed Whey Protein
Krill oil
April 12
Early Morning weigh-in after bathroom:
70.70
Exercise:
RPT Leg day 12
Squats 2x3-5
1st set: 1x3 205lbs
2nd set: 1x4 185lbs
Same weight next week.
Leg Press 2x6-8
1st set: 1x8 290 lbs
2nd set: 1x9 260 lbs
Increase next week
Leg Extension 2x6-8 (fixed)
1st set: 1x8 70 lbs
2nd set: 1x9 65 lbs
Increase weight next week
Lying Leg Curl 2x6-8
1st set: 1x8 70 lbs
2nd set: 1x9 65 lbs
Increase next week
Cable Crunch 2x14-16
1st set: 1x16 180 lbs
2nd set: 1x17 165 lbs
Increase reps next week
Calves (Toe press) 1x18-20
1st set: 1x20 240 lbs
2nd set: 1x21 220 lbs
Increase next week
Decline bench weighted oblique twists 2x10-12
1st set: 1x12 30 lbs
2nd set: 1x13 25 lbs
Increase next week
Fasting:
Leangains Day 92
Last meal yesterday: 7 pm
First meal today: 11am
fasted training
Last meal today: 7pm
Notes:
Nagkaroon nanaman ako ng psychological fear dun sa squat. Alam ko parang kaya ko pa ng isa pang rep pero sinabi ng utak ko wag na at need magingat. Need ko talaga malagpasan tong weight na to para magkaconfidence ulit. Yung toe press ginawa ko na two sets tulad ng iba. Yung leg extensions ko inadjust ko na yung weight. Tapos this time todo hawak ako sa bench para hindi umangat yung pwet ko habang ginawa.
Regarding sa toe press, tama kaya na yun ang pinili ko na calves exercise? Dun kasi sa guide ni 31minutes sabi niya na any exercise yung sa calves. Ang pinakasikat na nakikita ko lagi is yung calf raise. Pinili ko lang naman yung toe press dahil tutal nakaupo na din ako sa leg press machine.
No gym pala muna this holy week kasi sarado yung gym saka nasa Subic ako. Pero magprepare pa din ako ng some body weight exercises and some LISS cardio.