Notes:
Back from Subic! Grabe hanggang ngayon ang sakit pa din ng forearms ko. Sobrang physically demanding nung Inflatable island PH. Akala ko fit ako, dun parang bababuyin yung katawan mo nung obstacle course haha. Parang duda nga ako kung kakayanin ko mag chest day sa Monday dahil yung forearms ko may pain pa hanggang ngayon. Lalagyan ko na nga ng Ice.
hehehe nice vacation paps, enjoy while you can. wasakin mo gym pag balik, make sure na fully recovered na forearms mo. Ako wawasakin ko gym next week, two weeks na di ako nakapag gym dahil may deadline
@t4g4y said:
hehehe nice vacation paps, enjoy while you can. wasakin mo gym pag balik, make sure na fully recovered na forearms mo. Ako wawasakin ko gym next week, two weeks na di ako nakapag gym dahil may deadline
Yup balik gym agad ako on Monday. sa totoo lang naghanap pa nga ako ng gym sa subic kaso sa sobrang pagod dun sa inflatable island para na akong nag gym. Yung forearms ko sobrang sakit pa din. Mejo impaired yung mga movements ng hands ko. Hopefully hindi masyado affected ang paggym bukas.
Notes:
As expected, medyo affected yung lifts ko dahil sa pain sa forearms. Still, I did better than expected ko. Gumanda yung tricep extension ko kasi binawasan ko yung weight tapos increase reps similar sa incline dumbell press. Balak ko isa pang rep increase then pag ok din dun then dun palang ako mag weight increase. Sarap ng feeling na balik gym ulit although technically 4 days lang naman ako nawala.
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 85 lbs
2nd set: 1x9 80 lbs
Increase weight next week
Seated Cable Rows 2x6-8
1st set: 1x8 65 lbs
2nd set: 1x9 60 lbs
Increase weight next week or remove the exercis
Wide Grip Lat Pulldown (trying this again)
1st set: 1x10 65 lbs
2nd set: 1x11 60 lbs
Inrease weight next week
Weighted Ab Crunch 2x8-10 (On the floor)
1st set: 1x10 25 lbs
2nd set: 1x11 20 lbs
Inrease weight next week
Dumbell alternating front raises 1x10-12
1st set: 1x12 15 lbs dumbell each hand
Increase weight or rep next week
Dumbell Lateral raises 1x10-12
1st set: 1x10 10 lbs dumbell each hand.
Increase weight or rep next week
Close Grip Chin Pulldowns 2x6-8 (Did not lift due to exhaustion and stomach cramps)
1st set: 1x 115 lbs
2nd set: 1x 105 lbs
Same weight next week
Fasting:
Leangains Day 96
Last meal yesterday: 6:30 pm
First meal today: 11 am
fasted training
Last meal today: 8 pm
Notes:
Grabe naubos lahat ng lakas ko dun sa deadlift. Hindi nga daw super ganda ng form ko nagbibilog yung likod. Yung sa overhead press wala plateau na talaga. Ang new plan ko jan is yung ginagawa ko sa incline dumbell press. Deload muna then starting sa lightweight tataasan ko yung rep range hanggang sa makabalik ako sa 95 lbs. Siguro start ako ng 70 lbs tapos 8-10 rep range. Nabasa ko kasi na isang way para mabreak yung plataeu is to deload and then increase reps hanggang sa makabalik ka dun sa plataeu weight mo. I think better yun kesa naman pilit pilitin ko yung 95 lbs wala mangyayari sakin. Grabe yung weighted ab crunch sobrang sakit ng stomach cramps ko hindi ko na kinaya mag close grip pulldown pa. Makikita niyo naglagay ako ng lat pulldown feel ko talaga need ko balikan to kaso hirap kasi parang dagdag ako ng dagdag ng exercise. Yung seated cable row balak ko na nga tanggalin kasi mas gusto ko talaga yung tbar row.
Notes:
Sinubukan ko today yung barbell calf raise. Napansin ko kasi siya yung pinakasikat na calf exercise na nakikita ko. Kaya ko lang naman pinili yung toe press kasi tutal nakahiga na ako sa leg press machine. Basically, similar siya sa conflict ko between squat and leg press. Leg press is safer pero feel ko squat is better. Same siguro dito. Kasi nagwowork din yung calves ko para mabalance yung katawan ko kada angat. Hindi pa nga ako tumapak sa pampataas sa lagay na to pero hirap na ako sa balance. Itutuloy ko pa siya for now. Ang nabili ko lang sa cash and carry is yung Megared krill oil.
Notes:
First time na nag total fail sa bench press tapos walang spotter at the time. Effective nga yung sinasabi na wag lagyan ng locks pag nag bebench. Nung hindi ko na siya maiangat, dahan dahan kong binalik sa dibdib ko tapos dump weights sa right side. Natanggal yung weights at ayun nakaalis ako ng maayos. Ok yung the rest ng lifts mag aadvance ako lalo na yung barbell curls sa wakas.
Iniisip ko na magdivert sa ibang style naman ng RPT. Napansin ko kasi nagdagdag ako ng mga workouts galing dun sa guide ni foxtopus papunta sa guide ni 31minutes pero hindi ko masyado inisip kung yun yung pinakaneed ko talaga. Obvious sa lifts ko na weakest ko ang upper body. Nagbasa ulit ako sa forums ng leangains at nakita ko tong isa pang member na nagconsult din sa leangains:
Based sa guide ni Freddy_Mac, yung RPT ngayon is more focused sa upper body which is yung gusto ko lumakas sakin. Saka parang nagmove na din sa 3-4 sets yung RPT hindi tulad nung dati na 2 sets lang lagi. The difference lang is wala siya specifics na nilagay di tulad ni 31minutes. Iniisip ko ngayon kung gagawin ko na din 3-4 sets yung workout ko. Iniisip ko din kung dapat ba gawin ko na 4 days workout ko, kaso pag ganun kasi mas madalas na yung malakas na kain at baka going towards bulk na ako nun kesa cut.
I am also looking at these other programs/methods to na pwede itry. Kung meron kayo masusugest, go ahead lang ^_^
Notes:
May sakit na nga, double shift pa sa work @_@
April 27
Early Morning weigh-in after bathroom:
70.35
Exercise:
No training
Fasting:
No fasting kasi may sakit ako.
Notes:
Mejo ok na yung pakiramdam ko. Still, kulang naman ngayon sa tulog dahil double shift kahapon. Parang bugbog ako this week. Ngayon dahil wala magawa, pinagaralan ko yung lifts ko. As you guys remember nung April 19 sinulat ko na bumibilog daw yung likod ko. To be honest, ever since na yung deadlifts ko is nareach yung past 200 lbs, mas madalas yung times na feel ko bumibilog yung likod ko. Pero ngayon naalarm ako kasi each lift na daw talaga pangit yung likod. So nag check ulit ako sa internet ng form guidelines. Dati ang pinakaform guideline ko is yung Stronglifts guide. Naisip ko ngayon na magcheck ibang resources. Dun ko nakita yung youtube guide ni Alan Thrall. Regarding sa dealift ang dami niya good tips at lagi niya sinasabi na yung tinuturo niya is galing sa Starting Strength na kung saan based din yung Stronglifts. Check niyo yung part 2 ng deadlift video niya Napansin ko na hindi ko na nasusunod yung rule na dapat dinadrag ko sa shins at legs ko yung bar since tinamaan ng masakit yung knee ko. Another thing na tumatak sakin is yung around 9:02 nung video. Yung feeling daw na nakalock na yung legs mo, pero may point na hirap ko ilock yung back at may point na masstuck ka na tapusin yung lift. Yun kasi yung lagi ko madalas nararamdaman for the past 1 or 2 months sa deadlift. Yun daw ang primary sign na round yung back sa paglift. Ang primary tip para daw macorrect ito is deload until makuha ko yung weight na kung saan perfect form ulit and start from there again. Balik ko gawin na sa friday is deadlift fix day. Gusto ko din itry yung bagong row na nakita ko, Seal Rows. Sabi sa videos na maganda yun at similar sa chest support rows na sinusuggest dati ni Martin Beckham kasi hindi mo daw madadaya gamit ang momentum ng katawan. Ittry ko siya sa friday.
Fasting:
Leangains Day 102
Last meal yesterday: 8 pm
First meal today: 11:30 am
fasted training
Last meal today: 8:30 pm
Notes:
So ayun nagdeadlift fix day ako. Ngayon ko nadiscover na mas masama pa pala yung situation ko. Dahil nasanay ako na badform yung ginagawa ko, parang super awkward na gawin yung correct form ngayon ulit. So far ang pinakacorrect form na nagawa ko is around 190 lbs deadlift. Dahil dito, balak ko ioverhaul ang lahat ng lifts ko, lalo na yung compounds lifts. I think this is the perfect time to correct my other compound lifts like bench press at overhead press as well na nagsuffer for the past few months. I do not mind going deloading on all my lifts as long as I practice on doing them better.
Ok na ok yung seal rows ramdam na ramdam sa likod. Ito yung ginawa kong setup:
Notes:
Measurements and picture day! April has not been my best month diet wise. Ok naman yung measurements pero konti lang yung improvement at parang may parts pa ata na lumaki ng konti. Bodyfat wise naman ok. Although technically bumigat ako from my last measurement, bumaba bodyfat % ko so ibig sabihin nagrecomp yung katawan ko ng konti. Around 1 lb fat din yung nawalanung nagcompare ako from last month. Diet compliance is still the hardest for me. Hopefully I can improve on it.
wala akong isusuggest pero trial ang error ang bodybuilding. hehe
True hehe
Thanks to @pandoy and @ivandeasis for what you said. Tama kayo bodybuilding is trial and error.
After watching the videos of alan Thrall I decided to go directly to the source and watch Starting Strength with Mark Rippetoe. Grabe talk about a Man among boys. Talagang Art of Manliness kung mag turo ng lifts. Ngayon tuloy narealize ko na sana Starting Strength at hindi stronglifts ang naging pinakaunang program ko. Although the same in many ways, ibang klase magturo si Mark. Nung pinapanuod ko vids niya, dami ko narealize na mga mali ko sa compound lifts ko. Im considering of trying a variation of his program. Kung baga back to straight compound lifts with linear progression.
Regarding my goals, of course gusto ko gumanda katawan. Pero ayaw ko din na for show lang, dapat may lakas din. Naglurk ako sa forums at yun pala yung tinatawag na hypertrophy. Meron na mostly form at meron na mostly function. I want a balance on both. Maganda katawan pero at the same time malakas. I will take this in consideration as well.
Based the understanding ko:
sarcoplasmic hypertrophy = muscle size, form over function
myofibrillar hypetrophy = muscle strength, functional
So if I get it right, low rep ranges + heavy weights = stronger muscles while lighter weights + high rep ranges = bigger muscles.
I know na baka overthinking na ako. I just want to make sure na I am making the most out of every exercise to fit my goals. Opinions are always welcome from the members of this group. Tutulog muna ako. Hanggang ngayon wala pa ako new program so baka bukas I am gonna stick to practicing my compound lifts based sa videos ni Mark. However, I am still gonna do intermittent fasting dahil feel ko talaga effective ang leangains. I am just gonna stop RPT for now.
Lasing yata ako kagabi. Sa sobrang puyat ko nag bodybuilding rant ako. Ngayon binabasa ko yung nasulat ko sobrang overthinking nga haha.
Still, magandang read yung chart ni Mark Rippetoe. Nagkaroon ako insight sa rep ranges ng mga exercise. Kaya pala kadalasan ng compound exercises is around 5-8 reps lang para may good balance ng power, strength and size while yung ibang exercises is around 8-12 reps is more emphasis on size na.
Seal Row 2x6-8
1st set: 1x8 105 lbs
2nd set: 1x9 95 lbs
Increase weight next week
Chin ups
1st set: 1x3 BW w/ band
2nd set: 1x3 BW w/ band
Pull ups
1st set: 1x3 BW w/ band
Fasting:
Leangains Day 103
Last meal yesterday: 10 pm
First meal today: 11 am
fasted training
Last meal today: 8 pm
Notes:
So habang papunta sa gym naisip ko na RPT muna ulit kasi wala pa ako napili na new program. Pero ang ginawa ko since pinapanuod ko yung Starting Strength videos for the past few days is to deload my compound lifts and improve my form. Sa deadlifts, I deloaded down to 205 lbs kasi dun ko napansin na ok pa din yung form pero at the same time nahihirapan ako imaintain. Overhand grip na din ginagawa ko. So dun ko sisimulan na mag progressive overload. Kapag ituloy tuloy ko ito, eventually makakabalik ako sa 255 lbs eventually at mas maganda dahil baka masolve ko na yung round back issues ko sa deadlift. Same thing sa Overhead press. Dapat talaga matagal ko na to deload sa dami ng fails. Nagmatigas pa ako. Dapat matagal na ako nagdeload para matagal ko na napractice yung better form. Ngayon nagdeload ako down to 70 lbs pero tinaasan ko yung reps. So far very good naman tinatandaan ko lang yung tips sa videos. Yung tbar at cable rows pinalitan ko muna ng seal rows dahil suggested siya ni Martin Berkham(similar sa chest supported rows). Ok siya kaso nga lang super hassle isetup at parang nakakahiya sa gym na laki ng space na nakukuha ko. Then nung magchichin pulldown na ako may nakita ako nagchinup. Naalala ko tuloy na ang entire point naman talaga kung bakit ako nagchichinpulldown is para eventually makachinup. So nagtry ako 1 chinup, umabot ako 3/4 of the way. Then may nagsabi sakin na itry ko daw with band which is something na sinubukan ko na last year pero nalimutan ko na. So ayun nagband ako at nakapag tatlong chinup ako. Super sarap pala ng feeling na magawa mo kahit may band. Same thing sa pull ups nagawa ko din as long as my band. Dahil dun nainspire ako na magpractice until magawa ko na yung tunay na pullup at chinup eventually. Naalala ko tuloy ung chinup guide sa rippedbody: https://rippedbody.com/chin-up-pull-up-progress-guide/
Nakalagay jan sa guide na ipagcocombine yung pagchinup/pullup ng may band at eccentrics din(yung tatalon then pipigilan mo yung pababa mo). Kapag tinuloy tuloy ko, im sure eventually magagawa ko din ang pullup/chinup.
Super ok ng araw na to. Mas less confused na ako. Hindi ko naman need machange ng program entirely. Need ko lang apply yung natututunan ko sa Starting strength sa lifts ko.
More bench presses (hindi daw sapat yung once a week)
paused lifts (not sure kung anu pa ito ireresearch ko pa)
4 lift days (not sure kung dapat ko to gawin, pang bulk yata ito e. Kasi more lift days meaning more days na dapat malaki kain)
Mga lifts na feel ko redundant or hindi ko muna need:
Cable row - sinubukan ko lang talaga to
tbar row - tanggalin ko lang to saglit for seal row. Namimili pa ng row na prefer ko
Wrist curls - feel ko hindi ko naman need ng focused training dito
leg press - gusto ko ito kaso mas mahal ko yung squat. Id rather focus all my strength on the better lift)
toe press - gusto ko din to kaso napansin ko talaga mas sikat yung calf raises. So susubukan ko muna na yun ginagawa ko
front raises - iniisip ko na tanggalin din to. Not sure pa at this time pero hindi ko sila ginawa kahapon
lateral raises - iniisip ko na tanggalin din to. Not sure pa at this time pero hindi ko sila ginawa kahapon
chinpulldown /lat pulldown - gonna start doing band and eccentric chinups/pullups
weighted ab crunches - iniisip ko na tanggalin din to. however baka hindi muna dahil wala pa ako way para magprogress farther sa cable crunch dahil hindi ko madagdagan yung weight. Keep ko muna
decline oblique twist - iniisip ko na tanggalin din to. however baka hindi muna dahil wala pa ako way para magprogress farther sa cable crunch dahil hindi ko madagdagan yung weight. Keep ko muna
Barbell shrugs - I still think this is a good lift so keep ko muna. Sa overhead press kasi nagstart na din ako magshrug pag naiangat na yung barbell.
Notes:
Reading / watching more on paused lifts. Hindi ko pa siya magets masyado. Parang gusto ko tuloy erase yung overthinking na sinulat ko nung April 25 log haha. Nakakahiya kasi parang lasing na rant. Kaso wag nalang lesson learned na wag guluhin ang isip pagdating sa bodybuilding. I know na gumagana yung ginagawa ko na leangains, IF+RPT via pics, measurements and just overall feeling. No need to be confused and change the entire program dahil lang nadiscover ko na bad na yung form ko sa lifts. Just need to deload properly, do it correctly this time around, and remove clutter sa utak.
By the way, I just want to promote the gym I go to. The MYM Gym, located siya sa Soldiers Hills Village, Putatan Muntinlupa City. At this time is puro weights palang siya pero magbubukas na yung extension niya that will add crossfit, boxing and other exercises.
Standing Barbell Calf Raise 1x12-16 (walang tinatapakan na pampataas)
1st set: 1x16 130 lbs
Increase next week
Fasting:
Leangains Day 105
Last meal yesterday: 9:30 pm
First meal today: 11:30 am
fasted training
Last meal today: 10 pm
Notes:
Nagdeload din ako ng squat to improve form via Starting Strength videos. Grabe sumakit pwet ko which is a good thing. Yung standing calf raise mejo hindi pa sanay hirap pa mag balance.
@Tydy said:
Kamusta na sir? Grabe po yung dedication nyo newbie po ako kaya sobrang bago sakin mga terms dito at nakaka inspire po kayo
Ok naman bro. Iba kasi yung nararamdaman ko pag nag eexercise. Super fulfilling niya. Nakakaincrease ng self confidence which is need ko talaga. Ah so newbie ka din pala. Well sige lang pre check mo lang yung mga links na nilalagay ko. Malaki natutulong sakin ng mga yan. If my tanung ka sakin go lang at try ko sagutin agad.
Hindi kana ma hheart broken niyan sir hehe... Wala pa ako nasisimulan sir kasi naghahanap pa ako gym na mapupuntahan dito sa tagaytay, i tried to ask sa ibang discussion pero wala pa nagrereply eh...
Comments
April 13
Subic vacation Cheat day 1
April 14
Subic vacation Cheat day 2
Exercises:
Before Breakfast:
Squats 1x20
Pushups 1x10
V-ups 1x10
Floor bridge 1x20
Jumping jacks 1x20
Knee slides 1x20
Mountain Climbers 1x20
Tricep dips 1x10
Swimming and obstacle course
Before Dinner:
Squats 1x20
Pushups 1x10
V-ups 1x10
Floor bridge 1x20
Jumping jacks 1x20
Knee slides 1x20
Mountain Climbers 1x20
Tricep dips 1x10
April 15
Subic vacation Cheat day 3
Notes:
Back from Subic! Grabe hanggang ngayon ang sakit pa din ng forearms ko. Sobrang physically demanding nung Inflatable island PH. Akala ko fit ako, dun parang bababuyin yung katawan mo nung obstacle course haha. Parang duda nga ako kung kakayanin ko mag chest day sa Monday dahil yung forearms ko may pain pa hanggang ngayon. Lalagyan ko na nga ng Ice.
hehehe nice vacation paps, enjoy while you can. wasakin mo gym pag balik, make sure na fully recovered na forearms mo. Ako wawasakin ko gym next week, two weeks na di ako nakapag gym dahil may deadline
Yup balik gym agad ako on Monday. sa totoo lang naghanap pa nga ako ng gym sa subic kaso sa sobrang pagod dun sa inflatable island para na akong nag gym. Yung forearms ko sobrang sakit pa din. Mejo impaired yung mga movements ng hands ko. Hopefully hindi masyado affected ang paggym bukas.
good luck!
April 16
Early Morning weigh-in after bathroom:
71 kg
Average weight this week:
kg 70.8583333333
lbs 156.2158846130943
Exercise:
None
Fasting:
Leangains Day 93
Last meal yesterday: 7 pm
First meal today: 11 am
no training
Last meal today: 9 pm
Notes:
Better na ng konti yung forearms ko nilagyan ko ng ice today. Hopefully ok na ako bukas.
April 17
Early Morning weigh-in after bathroom:
71.5 kg
Exercise:
RPT Chest day 12
Bench Press 2x4-6
1st set: 1x4 120lbs
2nd set: 1x6 110lbs
Same weight next week
Incline Dumbell Press 2x8-10
1st set: 1x8 40 lbs
2nd set: 1x9 35 lbs
Same weight and rep next week
Barbell Curls 2x6-8
1st set: 1x5 60 lbs
2nd set: 1x6 55 lbs
Same weight next week
Tricep Bar Extensions 2x8-10
1st set: 1x10 40 lbs
2nd set: 1x11 35 lbs
Increase rep next week
Barbell Shrugs 2x8-10
1st set: 1x10 70 lbs
2nd set: 1x11 65 lbs
Increase weight next week
Seated Barbell Wrist Curls Palms up 2x8-10
1st set: 1x10 27 lbs
2nd set: 1x11 22 lbs
Increase weight next week
Seated Barbell Wrist Curls Palms down 2x8-10
1st set: 1x10 27 lbs
2nd set: 1x11 22 lbs
Increase weight next week
Fasting:
Leangains Day 94
Last meal yesterday: 9 pm
First meal today: 11:30 am
fasted training
Last meal today: 6:30 pm
Notes:
As expected, medyo affected yung lifts ko dahil sa pain sa forearms. Still, I did better than expected ko. Gumanda yung tricep extension ko kasi binawasan ko yung weight tapos increase reps similar sa incline dumbell press. Balak ko isa pang rep increase then pag ok din dun then dun palang ako mag weight increase. Sarap ng feeling na balik gym ulit although technically 4 days lang naman ako nawala.
April 18
Early Morning weigh-in after bathroom:
71.1 kg
Exercise:
LISS - 49 mins power walking + incline walking
Fasting:
Leangains Day 95
Last meal yesterday: 6:30 pm
First meal today: 12 nn
LISS - 49 mins
Last meal today: 6:30 pm
Notes:
Mukhang ok na forearms ko. Ready for deadlift bukas ^_^
April 19
Early Morning weigh-in after bathroom:
70.65 kg
Exercise:
RPT Back day 13
Deadlift 2x3-5
1st set: 1x5 255 lbs
2nd set: 1x6 230 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 85 lbs
2nd set: 1x9 80 lbs
Increase weight next week
Seated Cable Rows 2x6-8
1st set: 1x8 65 lbs
2nd set: 1x9 60 lbs
Increase weight next week or remove the exercis
Wide Grip Lat Pulldown (trying this again)
1st set: 1x10 65 lbs
2nd set: 1x11 60 lbs
Inrease weight next week
Weighted Ab Crunch 2x8-10 (On the floor)
1st set: 1x10 25 lbs
2nd set: 1x11 20 lbs
Inrease weight next week
Dumbell alternating front raises 1x10-12
1st set: 1x12 15 lbs dumbell each hand
Increase weight or rep next week
Dumbell Lateral raises 1x10-12
1st set: 1x10 10 lbs dumbell each hand.
Increase weight or rep next week
Close Grip Chin Pulldowns 2x6-8 (Did not lift due to exhaustion and stomach cramps)
1st set: 1x 115 lbs
2nd set: 1x 105 lbs
Same weight next week
Fasting:
Leangains Day 96
Last meal yesterday: 6:30 pm
First meal today: 11 am
fasted training
Last meal today: 8 pm
Notes:
Grabe naubos lahat ng lakas ko dun sa deadlift. Hindi nga daw super ganda ng form ko nagbibilog yung likod. Yung sa overhead press wala plateau na talaga. Ang new plan ko jan is yung ginagawa ko sa incline dumbell press. Deload muna then starting sa lightweight tataasan ko yung rep range hanggang sa makabalik ako sa 95 lbs. Siguro start ako ng 70 lbs tapos 8-10 rep range. Nabasa ko kasi na isang way para mabreak yung plataeu is to deload and then increase reps hanggang sa makabalik ka dun sa plataeu weight mo. I think better yun kesa naman pilit pilitin ko yung 95 lbs wala mangyayari sakin. Grabe yung weighted ab crunch sobrang sakit ng stomach cramps ko hindi ko na kinaya mag close grip pulldown pa. Makikita niyo naglagay ako ng lat pulldown feel ko talaga need ko balikan to kaso hirap kasi parang dagdag ako ng dagdag ng exercise. Yung seated cable row balak ko na nga tanggalin kasi mas gusto ko talaga yung tbar row.
April 20
Early Morning weigh-in after bathroom:
71.2 kg
Exercise:
LISS - 71 mins power walking + incline walking
Fasting:
Leangains Day 97
Last meal yesterday: 8pm
First meal today: 11:15 am
LISS - 71 mins
Last meal today: 7 pm
Notes:
Bukas pupunta ako cash and carry. Titingin ng mga pabango at saka ng mga supplements. Balak ko bumili ng melathonin.
April 21
Early Morning weigh-in after bathroom:
70.6 kg
Exercise:
RPT Leg day 13
Squats 2x3-5
1st set: 1x3 205lbs
2nd set: 1x4 185lbs
Same weight next week.
Leg Press 2x6-8
1st set: 1x8 300 lbs
2nd set: 1x9 270 lbs
Increase next week
Leg Extension 2x6-8
1st set: 1x8 75 lbs
2nd set: 1x9 70 lbs
Increase weight next week
Lying Leg Curl 2x6-8
1st set: 1x8 75 lbs
2nd set: 1x9 70 lbs
Increase next week
Cable Crunch 2x18-20
1st set: 1x20 180 lbs
2nd set: 1x21 165 lbs
Increase reps next week
Calves (Toe press) 1x18-20
1st set: 1x20 250 lbs
2nd set: 1x21 230 lbs
Increase next week
Decline bench weighted oblique twists 2x10-12
1st set: 1x12 35 lbs
2nd set: 1x13 30 lbs
Increase next week
Standing Barbell Calf Raise 2x8-10 (walang tinatapakan na pampataas)
1st set: 1x10 125 lbs
2nd set: 1x11 115 lbs
Increase next week
Fasting:
Leangains Day 98
Last meal yesterday: 7pm
First meal today: 11:45 am
fasted training
Last meal today: 8:30pm
Notes:
Sinubukan ko today yung barbell calf raise. Napansin ko kasi siya yung pinakasikat na calf exercise na nakikita ko. Kaya ko lang naman pinili yung toe press kasi tutal nakahiga na ako sa leg press machine. Basically, similar siya sa conflict ko between squat and leg press. Leg press is safer pero feel ko squat is better. Same siguro dito. Kasi nagwowork din yung calves ko para mabalance yung katawan ko kada angat. Hindi pa nga ako tumapak sa pampataas sa lagay na to pero hirap na ako sa balance. Itutuloy ko pa siya for now. Ang nabili ko lang sa cash and carry is yung Megared krill oil.
April 22
Early Morning weigh-in after bathroom:
n/a
Exercise:
none
Fasting:
Leangains Day 99
Last meal yesterday: 8:30 pm
First meal today: 12:45 am
no training
Last meal today:8 pm
Notes:
No fasting at weigh in kaninang umaga kasi naginuman.
April 23
Early Morning weigh-in after bathroom:
70.20
Average weight this week:
kg 70.875
lbs 156.252628
Exercise:
none
Fasting:
Leangains Day 100
Last meal yesterday: 8 pm
First meal today: 11 am
no training
Last meal today: 7 pm
Notes:
Nakabili na ako ng melatonin. Hopefully makatulong ito sa sleep issues ko.
April 24
Early Morning weigh-in after bathroom:
70.6
Exercise:
RPT Chest day 13
Bench Press 2x4-6
1st set: 1x4 120lbs
2nd set: 1x5 110lbs
Same weight next week
Incline Dumbell Press 2x8-10
1st set: 1x10 40 lbs
2nd set: 1x11 35 lbs
Increase rep next week
Barbell Curls 2x6-8
1st set: 1x8 60 lbs
2nd set: 1x9 55 lbs
Increase weight next week
Tricep Bar Extensions 2x10-12
1st set: 1x12 40 lbs
2nd set: 1x13 35 lbs
Increase weight next week
Barbell Shrugs 2x8-10
1st set: 1x10 75 lbs
2nd set: 1x11 70 lbs
Increase weight next week
Seated Barbell Wrist Curls Palms up 2x8-10
1st set: 1x10 32 lbs
2nd set: 1x11 27 lbs
Increase weight next week
Seated Barbell Wrist Curls Palms down 2x8-10
1st set: 1x10 32 lbs
2nd set: 1x11 27 lbs
Increase weight next week
Fasting:
Leangains Day 101
Last meal yesterday: 7 pm
First meal today: 12 nn
fasted training
Last meal today: 7:30 pm
Notes:
First time na nag total fail sa bench press tapos walang spotter at the time. Effective nga yung sinasabi na wag lagyan ng locks pag nag bebench. Nung hindi ko na siya maiangat, dahan dahan kong binalik sa dibdib ko tapos dump weights sa right side. Natanggal yung weights at ayun nakaalis ako ng maayos. Ok yung the rest ng lifts mag aadvance ako lalo na yung barbell curls sa wakas.
Iniisip ko na magdivert sa ibang style naman ng RPT. Napansin ko kasi nagdagdag ako ng mga workouts galing dun sa guide ni foxtopus papunta sa guide ni 31minutes pero hindi ko masyado inisip kung yun yung pinakaneed ko talaga. Obvious sa lifts ko na weakest ko ang upper body. Nagbasa ulit ako sa forums ng leangains at nakita ko tong isa pang member na nagconsult din sa leangains:
https://www.reddit.com/r/leangains/comments/44s8n8/leangains_bulk_consultation_ama/
Based sa guide ni Freddy_Mac, yung RPT ngayon is more focused sa upper body which is yung gusto ko lumakas sakin. Saka parang nagmove na din sa 3-4 sets yung RPT hindi tulad nung dati na 2 sets lang lagi. The difference lang is wala siya specifics na nilagay di tulad ni 31minutes. Iniisip ko ngayon kung gagawin ko na din 3-4 sets yung workout ko. Iniisip ko din kung dapat ba gawin ko na 4 days workout ko, kaso pag ganun kasi mas madalas na yung malakas na kain at baka going towards bulk na ako nun kesa cut.
I am also looking at these other programs/methods to na pwede itry. Kung meron kayo masusugest, go ahead lang ^_^
wala akong isusuggest pero trial ang error ang bodybuilding. hehe
April 25
Early Morning weigh-in after bathroom:
70.4
Exercise:
No training
Fasting:
No fasting kasi may sakit ako.
Notes:
May sakit ako. Need muna magpagaling.
April 26
Early Morning weigh-in after bathroom:
70.35
Exercise:
No training
Fasting:
No fasting kasi may sakit ako.
Notes:
May sakit na nga, double shift pa sa work @_@
April 27
Early Morning weigh-in after bathroom:
70.35
Exercise:
No training
Fasting:
No fasting kasi may sakit ako.
Notes:
Napansin ko na hindi ko na nasusunod yung rule na dapat dinadrag ko sa shins at legs ko yung bar since tinamaan ng masakit yung knee ko. Another thing na tumatak sakin is yung around 9:02 nung video. Yung feeling daw na nakalock na yung legs mo, pero may point na hirap ko ilock yung back at may point na masstuck ka na tapusin yung lift. Yun kasi yung lagi ko madalas nararamdaman for the past 1 or 2 months sa deadlift. Yun daw ang primary sign na round yung back sa paglift. Ang primary tip para daw macorrect ito is deload until makuha ko yung weight na kung saan perfect form ulit and start from there again. Balik ko gawin na sa friday is deadlift fix day. Gusto ko din itry yung bagong row na nakita ko, Seal Rows. Sabi sa videos na maganda yun at similar sa chest support rows na sinusuggest dati ni Martin Beckham kasi hindi mo daw madadaya gamit ang momentum ng katawan. Ittry ko siya sa friday.
Mejo ok na yung pakiramdam ko. Still, kulang naman ngayon sa tulog dahil double shift kahapon. Parang bugbog ako this week. Ngayon dahil wala magawa, pinagaralan ko yung lifts ko. As you guys remember nung April 19 sinulat ko na bumibilog daw yung likod ko. To be honest, ever since na yung deadlifts ko is nareach yung past 200 lbs, mas madalas yung times na feel ko bumibilog yung likod ko. Pero ngayon naalarm ako kasi each lift na daw talaga pangit yung likod. So nag check ulit ako sa internet ng form guidelines. Dati ang pinakaform guideline ko is yung Stronglifts guide. Naisip ko ngayon na magcheck ibang resources. Dun ko nakita yung youtube guide ni Alan Thrall. Regarding sa dealift ang dami niya good tips at lagi niya sinasabi na yung tinuturo niya is galing sa Starting Strength na kung saan based din yung Stronglifts. Check niyo yung part 2 ng deadlift video niya
April 28
Early Morning weigh-in after bathroom:
70.55
Exercise:
Deadlift fix day and seal row testing
Fasting:
Leangains Day 102
Last meal yesterday: 8 pm
First meal today: 11:30 am
fasted training
Last meal today: 8:30 pm
Notes:
So ayun nagdeadlift fix day ako. Ngayon ko nadiscover na mas masama pa pala yung situation ko. Dahil nasanay ako na badform yung ginagawa ko, parang super awkward na gawin yung correct form ngayon ulit. So far ang pinakacorrect form na nagawa ko is around 190 lbs deadlift. Dahil dito, balak ko ioverhaul ang lahat ng lifts ko, lalo na yung compounds lifts. I think this is the perfect time to correct my other compound lifts like bench press at overhead press as well na nagsuffer for the past few months. I do not mind going deloading on all my lifts as long as I practice on doing them better.
Ok na ok yung seal rows ramdam na ramdam sa likod. Ito yung ginawa kong setup:
April 29
Early Morning weigh-in after bathroom:
70.55
apr 29
kg 70.4666666667
lbs 155.3524074196839
chest - 92.8
right arm - 33 flexed
left arm - 32 flexed
2" above navel - 82.5
navel - 87.5
2" below navel - 89.4
hips(widest point) - 95.9
right thigh - 58.5 flexed
left thigh - 55.5 flexed
neck - 35.5
approximate bf% - 22.6
calculator.net - body fat = 22.4%
Exercise:
No training
Fasting:
No fasting kasi may sakit ako.
Notes:
Measurements and picture day! April has not been my best month diet wise. Ok naman yung measurements pero konti lang yung improvement at parang may parts pa ata na lumaki ng konti. Bodyfat wise naman ok. Although technically bumigat ako from my last measurement, bumaba bodyfat % ko so ibig sabihin nagrecomp yung katawan ko ng konti. Around 1 lb fat din yung nawalanung nagcompare ako from last month. Diet compliance is still the hardest for me. Hopefully I can improve on it.
Pictures:
April 30
Early Morning weigh-in after bathroom:
No weigh in.
Exercise:
Walking from work to home
Fasting:
No fasting
Notes:
So this week has been more of an evaluation for me.
Thanks to @pandoy and @ivandeasis for what you said. Tama kayo bodybuilding is trial and error.
After watching the videos of alan Thrall I decided to go directly to the source and watch Starting Strength with Mark Rippetoe. Grabe talk about a Man among boys. Talagang Art of Manliness kung mag turo ng lifts. Ngayon tuloy narealize ko na sana Starting Strength at hindi stronglifts ang naging pinakaunang program ko. Although the same in many ways, ibang klase magturo si Mark. Nung pinapanuod ko vids niya, dami ko narealize na mga mali ko sa compound lifts ko. Im considering of trying a variation of his program. Kung baga back to straight compound lifts with linear progression.
Regarding my goals, of course gusto ko gumanda katawan. Pero ayaw ko din na for show lang, dapat may lakas din. Naglurk ako sa forums at yun pala yung tinatawag na hypertrophy. Meron na mostly form at meron na mostly function. I want a balance on both. Maganda katawan pero at the same time malakas. I will take this in consideration as well.
Saw this chart of Mark Rippetoe:
http://i.imgur.com/UrF1U.png
Based the understanding ko:
sarcoplasmic hypertrophy = muscle size, form over function
myofibrillar hypetrophy = muscle strength, functional
So if I get it right, low rep ranges + heavy weights = stronger muscles while lighter weights + high rep ranges = bigger muscles.
I know na baka overthinking na ako. I just want to make sure na I am making the most out of every exercise to fit my goals. Opinions are always welcome from the members of this group. Tutulog muna ako. Hanggang ngayon wala pa ako new program so baka bukas I am gonna stick to practicing my compound lifts based sa videos ni Mark. However, I am still gonna do intermittent fasting dahil feel ko talaga effective ang leangains. I am just gonna stop RPT for now.
Lasing yata ako kagabi. Sa sobrang puyat ko nag bodybuilding rant ako. Ngayon binabasa ko yung nasulat ko sobrang overthinking nga haha.
Still, magandang read yung chart ni Mark Rippetoe. Nagkaroon ako insight sa rep ranges ng mga exercise. Kaya pala kadalasan ng compound exercises is around 5-8 reps lang para may good balance ng power, strength and size while yung ibang exercises is around 8-12 reps is more emphasis on size na.
May 1
Early Morning weigh-in after bathroom:
n/a
Exercise:
RPT Back day 14
Deadlift 2x3-5 (deloaded, correct form,overhand grip)
1st set: 1x5 205 lbs
2nd set: 1x6 185 lbs
Increase weight next week
Overhead Press 2x6-8 (deloaded, better form)
1st set: 1x8 70 lbs
2nd set: 1x9 65 lbs
Increase weight next week
Seal Row 2x6-8
1st set: 1x8 105 lbs
2nd set: 1x9 95 lbs
Increase weight next week
Chin ups
1st set: 1x3 BW w/ band
2nd set: 1x3 BW w/ band
Pull ups
1st set: 1x3 BW w/ band
Fasting:
Leangains Day 103
Last meal yesterday: 10 pm
First meal today: 11 am
fasted training
Last meal today: 8 pm
Notes:
So habang papunta sa gym naisip ko na RPT muna ulit kasi wala pa ako napili na new program. Pero ang ginawa ko since pinapanuod ko yung Starting Strength videos for the past few days is to deload my compound lifts and improve my form. Sa deadlifts, I deloaded down to 205 lbs kasi dun ko napansin na ok pa din yung form pero at the same time nahihirapan ako imaintain. Overhand grip na din ginagawa ko. So dun ko sisimulan na mag progressive overload. Kapag ituloy tuloy ko ito, eventually makakabalik ako sa 255 lbs eventually at mas maganda dahil baka masolve ko na yung round back issues ko sa deadlift. Same thing sa Overhead press. Dapat talaga matagal ko na to deload sa dami ng fails. Nagmatigas pa ako. Dapat matagal na ako nagdeload para matagal ko na napractice yung better form. Ngayon nagdeload ako down to 70 lbs pero tinaasan ko yung reps. So far very good naman tinatandaan ko lang yung tips sa videos. Yung tbar at cable rows pinalitan ko muna ng seal rows dahil suggested siya ni Martin Berkham(similar sa chest supported rows). Ok siya kaso nga lang super hassle isetup at parang nakakahiya sa gym na laki ng space na nakukuha ko. Then nung magchichin pulldown na ako may nakita ako nagchinup. Naalala ko tuloy na ang entire point naman talaga kung bakit ako nagchichinpulldown is para eventually makachinup. So nagtry ako 1 chinup, umabot ako 3/4 of the way. Then may nagsabi sakin na itry ko daw with band which is something na sinubukan ko na last year pero nalimutan ko na. So ayun nagband ako at nakapag tatlong chinup ako. Super sarap pala ng feeling na magawa mo kahit may band. Same thing sa pull ups nagawa ko din as long as my band. Dahil dun nainspire ako na magpractice until magawa ko na yung tunay na pullup at chinup eventually. Naalala ko tuloy ung chinup guide sa rippedbody:
https://rippedbody.com/chin-up-pull-up-progress-guide/
Nakalagay jan sa guide na ipagcocombine yung pagchinup/pullup ng may band at eccentrics din(yung tatalon then pipigilan mo yung pababa mo). Kapag tinuloy tuloy ko, im sure eventually magagawa ko din ang pullup/chinup.
Super ok ng araw na to. Mas less confused na ako. Hindi ko naman need machange ng program entirely. Need ko lang apply yung natututunan ko sa Starting strength sa lifts ko.
Ang one thing na kinoconsider ko na change is yung lift days at yung volume. As I said before, yung 31minutes guide kasi is luma na around 2014. Nagchange na daw yung way ng RPT ni Martin Berkham based sa links na to:
http://www.leangains.com/2015/08/deadlift-hot-fixes.html
https://www.reddit.com/r/leangains/comments/44s8n8/leangains_bulk_consultation_ama/
More bench presses (hindi daw sapat yung once a week)
paused lifts (not sure kung anu pa ito ireresearch ko pa)
4 lift days (not sure kung dapat ko to gawin, pang bulk yata ito e. Kasi more lift days meaning more days na dapat malaki kain)
Mga lifts na feel ko redundant or hindi ko muna need:
Cable row - sinubukan ko lang talaga to
tbar row - tanggalin ko lang to saglit for seal row. Namimili pa ng row na prefer ko
Wrist curls - feel ko hindi ko naman need ng focused training dito
leg press - gusto ko ito kaso mas mahal ko yung squat. Id rather focus all my strength on the better lift)
toe press - gusto ko din to kaso napansin ko talaga mas sikat yung calf raises. So susubukan ko muna na yun ginagawa ko
front raises - iniisip ko na tanggalin din to. Not sure pa at this time pero hindi ko sila ginawa kahapon
lateral raises - iniisip ko na tanggalin din to. Not sure pa at this time pero hindi ko sila ginawa kahapon
chinpulldown /lat pulldown - gonna start doing band and eccentric chinups/pullups
weighted ab crunches - iniisip ko na tanggalin din to. however baka hindi muna dahil wala pa ako way para magprogress farther sa cable crunch dahil hindi ko madagdagan yung weight. Keep ko muna
decline oblique twist - iniisip ko na tanggalin din to. however baka hindi muna dahil wala pa ako way para magprogress farther sa cable crunch dahil hindi ko madagdagan yung weight. Keep ko muna
Barbell shrugs - I still think this is a good lift so keep ko muna. Sa overhead press kasi nagstart na din ako magshrug pag naiangat na yung barbell.
May 2
Early Morning weigh-in after bathroom:
70.15 kg
Exercise:
None
Fasting:
Leangains Day 104
Last meal yesterday: 8 pm
First meal today: 11 am
no training
Last meal today: 9:30 pm
Notes:
Reading / watching more on paused lifts. Hindi ko pa siya magets masyado. Parang gusto ko tuloy erase yung overthinking na sinulat ko nung April 25 log haha. Nakakahiya kasi parang lasing na rant. Kaso wag nalang lesson learned na wag guluhin ang isip pagdating sa bodybuilding. I know na gumagana yung ginagawa ko na leangains, IF+RPT via pics, measurements and just overall feeling. No need to be confused and change the entire program dahil lang nadiscover ko na bad na yung form ko sa lifts. Just need to deload properly, do it correctly this time around, and remove clutter sa utak.
By the way, I just want to promote the gym I go to. The MYM Gym, located siya sa Soldiers Hills Village, Putatan Muntinlupa City. At this time is puro weights palang siya pero magbubukas na yung extension niya that will add crossfit, boxing and other exercises.
https://www.facebook.com/mymgym01/
http://pinoybodybuilding.com/discussion/5677/gym-for-southies#latest
May 3
Early Morning weigh-in after bathroom:
70.75 kg
Exercise:
RPT Leg day 14
Squats 2x3-5 (fixed form, deloaded)
1st set: 1x5 180lbs
2nd set: 1x6 165lbs
Increase weight next week.
Leg Extension 2x6-8
1st set: 1x8 80 lbs
2nd set: 1x9 75 lbs
Increase weight next week
Lying Leg Curl 2x6-8
1st set: 1x8 80 lbs
2nd set: 1x9 75 lbs
Increase next week
Cable Crunch 2x20-22
1st set: 1x22 180 lbs
2nd set: 1x23 165 lbs
Increase reps next week
Decline bench weighted oblique twists 2x10-12
1st set: 1x12 40 lbs
2nd set: 1x13 35 lbs
Increase next week
Standing Barbell Calf Raise 1x12-16 (walang tinatapakan na pampataas)
1st set: 1x16 130 lbs
Increase next week
Fasting:
Leangains Day 105
Last meal yesterday: 9:30 pm
First meal today: 11:30 am
fasted training
Last meal today: 10 pm
Notes:
Nagdeload din ako ng squat to improve form via Starting Strength videos. Grabe sumakit pwet ko which is a good thing. Yung standing calf raise mejo hindi pa sanay hirap pa mag balance.
Ok naman bro. Iba kasi yung nararamdaman ko pag nag eexercise. Super fulfilling niya. Nakakaincrease ng self confidence which is need ko talaga. Ah so newbie ka din pala. Well sige lang pre check mo lang yung mga links na nilalagay ko. Malaki natutulong sakin ng mga yan. If my tanung ka sakin go lang at try ko sagutin agad.
May 4
Early Morning weigh-in after bathroom:
71.5 kg
Exercise:
None
Fasting:
Leangains Day 106
Last meal yesterday: 10 pm
First meal today: 11:30 am
no training
Last meal today: 8 pm
Notes:
Babalik ako Subic bukas with friends.
May 5
Early Morning weigh-in after bathroom:
n/a
Exercise:
None
Fasting:
no fasting
Notes:
Subic vacation day 1
May 6
Early Morning weigh-in after bathroom:
n/a
Exercise:
None
Fasting:
no fasting
Notes:
Subic vacation day 2