Barbell Curls 2x6-8
1st set: 1x3 60 lbs
2nd set: 1x5 55 lbs
Same weight next week
Tricep Bar Extensions 2x6-8
1st set: 1x8 35 lbs
2nd set: 1x9 30 lbs
Increase weight next week
Fasting:
Leangains Day 67
Last meal yesterday: 7 pm
First meal today: 11:30 pm
Fasted Training
Last meal today: 11:30 pm
Notes:
Good day today. Sa wakas nalagpasan ko na yung 105 bench press. Malaking tulong nga yung gym chalk. Nawala yung fear ko na dumulas yung barbell. So ang nangyari naadjust ko better yung grip ko. Ni isang beses hindi nanginig yung kamay ko so zero pain sa wrist. Hopefully tuloy tuloy na to. Yung tricep extensions naman gumagamit na ako ngayon ng tricep bar. Mas madali gamitin at sabay ko naeexercise both arms. Excited na ako gamitin yung chalk on monday para sa deadlift.
Notes:
Excited na ako matry yung gym chalk bukas para sa deadlift! Last deadlift ko kasi muntik na magfail dahil muntik na dumulas sa kaliwang kamay ko. Naisip ko din na mag measurements bukas gamit na yung bodyfat caliper at yung Myotape ko. Para yun na yung magiging point of reference ko. Tapos pictures na din siguro para sabay sabay.
di ko tinuloy yung pics pre. Sabi ko sa sarili ko tiis hanggang end of month. Pero yung myotape measurements ginawa ko na para yun yung starting point ko ng accurate measurements. Badtrip yung caliper ang HIRAP gamitin taena ang dami ko try kagabi at ngayon. Ayaw ko na niyan buti 350 lang. Stick na ako dun sa formula sa rippedbody. Papunta na ako gym ngayon para sa backday
Overhead Press 2x4-6
1st set: 1x3 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 65 lbs
2nd set: 1x9 60 lbs
Increase weight next week
Close Grip Chin Pulldowns 2x6-8
1st set: 1x8 110 lbs
2nd set: 1x9 100 lbs
Increase weight next week
Fasting:
Leangains Day 70
Last meal yesterday: 7 pm
First meal today: 11:00 am
Fasted training
Last meal today: 8pm
Notes:
Good day all in all. Palpak nanaman yung overhead press ko pero dahil siguro pagod lang talaga ako sa deadlift. Iniisip ko na unahin yung overhead press pero baka magsuffer deadlift ko e. By the way guys ang SARAP ng whey protein na hinalo sa Ice Scramble haha. The best yung gym chalk wala ako hand pain the whole day kaya no issues with both deadlift and chin pulldowns. Highly recommended ko sa inyo guys. Ngayon lang ulit ako nagdeadlift na walang nagform na bagong callus. Tapos kahit hindi pa nag end of month nag measurements na ako dahil sa Myotape ko. Yan na ngayon ang new starting point ko for measurements. Ang dali kunin super convenient. Bili na din kayo.
Bench Press 2x4-6
1st set: 1x6 110lbs
2nd set: 1x7 100lbs
Increase weight next week and reps next week to 5-7
Incline Dumbell Press 2x12-14
1st set: 1x10 35 lbs
2nd set: 1x1130 lbs
Increase weight next week to 40 lbs
Barbell Curls 2x6-8
1st set: 1x3 60 lbs
2nd set: 1x5 55 lbs
Same weight next week
Tricep Bar Extensions 2x6-8
1st set: 1x8 40 lbs
2nd set: 1x9 35 lbs
Increase weight next week
Fasting:
Leangains Day 72
Last meal yesterday: 7 pm
First meal today: 11:30 am
Fasted training
Last meal today: 7pm
Notes:
Nag chest day ako ngayon kasi ba naman 10am na ako nagising. So nakarating na ako gym 11am. 2pm ang pasok ko so naisip ko na need mabilis lng ako sa gym. So kesa leg day, nag chest day nalang ako. Ok din kasi nasubukan ko kung chamba lang na nacomplete ko yung 105 lbs last week. Nako ngayon 110 lbs, walang issues! Natapos ko agad. Dahil jan feel ko super laki ng naimprove ng bench press form ko. Next week gagawin ko 5-7 reps na para mapush sarili ko. Sa incline dumbell press naman nagkamali ako ng buhat mejo nadulas kaya 10 reps lang nagawa ko sa first set. Nagsubok kasi ako una ng 40 lbs pero hirap pa din talaga maangat. All in all good day dahil sa bench press. Hopefully tuloy tuloy na tong pagbigat ng bench ko. Ito kasi at yung overhead press ang weakest lifts ko e. Sa friday na ako mag leg day then next week back to normal order. Actually kahapon pumunta ako sa CnC para bumili ng new creatine at bcAA. Paubos na kasi. Yung creatine dymatize pa din. Nakasanayan ko na kasi. Yung bcaa initially dymatize din hinahanap ko. Kahit pangit lasa, nasanay na ako kasi mura at pure. E nung wala, bumili ako nung scivation xtend na grape. Yun ang ginamit ko kanina. Ay grabe paginom ko ang sarap. Namura ko sarili ko bakit ko tiniis ung lasa nung dymatize na bcaa tapos sobrang sarap nung scivation xtend. Iaadjust mo lang para maging 10g bcaa makukuha mo. 13g kasi 7g bcaa. So around 18g ang 10g bcaa. Muntik na din ako bumili nung VENUM natural whey matcha green tea kasi nacurious ako mukhang masarap. Kaso pinigilan ko sarili ko. Balak ko kasi ang ittry ko this time grass fed whey naman. May nakita ako na mabibilhan ng mura at idedeliver pa yung bulk kaya yun ittry ko. So today ang kinain ko isang buong lechon manok. Tinanggal ko lang yung balat habang kinakain. Grabe 199 pesos lang, 115 grams of protein kaagad. Tinimbang ko para accurate. Ngayon lang ulit ako na pure food lang yung protein ko at walang whey. Sarap din ng pakiramdam.
Notes:
Good day today. Mapapansin niyo na may note ako sa leg curl at extension. Mali pala yung dati ko na binabagsak ko yung weight. Narealize ko lang nung wed habang nag bicep curl. Sabi ko hindi ko naman binabagsak yung weight ng todo kada curl. Lagi nabibitin 1/8 way tapos angat ulit. Same sa tricep extension bago matodo extend yung arm baba ulit. So iniba ko na din. No prob sa leg curl kahit hindi na binababa all the way tuloy tuloy. Yung leg extension ang hindi so binawasan ko. Isipin niyo nalang same adjustment nung yung T bar ko is hindi ko na din binabagsak yung weight. Kinailangan bawasan para kayanin tapos onti onti ulit tataas.
Notes:
May inuman kami ngayon gabi. Last meal ko is 8pm today. After nito iinom na kami pero siguro madaling araw na yung start.
Naisip ko lang pala, tama ba na yung soreness ng katawan dumadating the day AFTER ng pagbuhat? Today kasi grabeng sore ng lower body ko lalo na yung hips. Then naalala ko yung all the times na sore yung chest or back or leg the day after ng buhat. Akala ko kasi mararamdaman mo dapat yun on the day na nagbuhat ka
Naisip ko lang pala, tama ba na yung soreness ng katawan dumadating the day AFTER ng pagbuhat? Today kasi grabeng sore ng lower body ko lalo na yung hips. Then naalala ko yung all the times na sore yung chest or back or leg the day after ng buhat. Akala ko kasi mararamdaman mo dapat yun on the day na nagbuhat ka
yes paps, tawag dyan DOMS (delayed onset muscle sureness este soreness haha) or muscle fever :-) its common and natural lol. I get that sometimes pag shinashock ko ang muscles kasi minsan nag plateau eh kaya kailangan sindakin hahaha. One time nga sinabay ko deadlift at squat (noon bihira ako mag DL at squat), buti Friday, Saturday gapang ako hahaha. Good luck sa gains paps!
@t4g4y said:
yes paps, tawag dyan DOMS (delayed onset muscle sureness este soreness haha) or muscle fever :-) its common and natural lol. I get that sometimes pag shinashock ko ang muscles kasi minsan nag plateau eh kaya kailangan sindakin hahaha. Good luck sa gains paps!
WTF may official name pa!!! thanks for informing me ^_^
Overhead Press 2x4-6
1st set: 1x3 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 70 lbs
2nd set: 1x9 65 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
Fasting:
Leangains Day 77
Last meal yesterday: 7:30 pm
First meal today: 12:30 pm
fasted training
Last meal today: 9pm
Notes:
Ngayon baka magtaka kayo bakit bagsak bigla yung weight ko. Water weight yan kasi nagkasakit ako kaninang madaling araw. CR ako ng CR tapos puro tubig nalabas. So madaming water weight nawala sakin. Akala ko nga hindi ko kakayanin magbuhat kasi medyo dehydrated ako. Pero ok naman lifts today 240 na deadlift. Overhead press hindi pa din kinaya. Ang hirap talaga mauna ng deadlift tapos overhead press next parang hindi kinakaya. Iniisip ko baliktarin para kayanin.
Comments
naka bili ako dati caliper medyo digital hahaha saka na ako mag measure ulit
kita ko yan pre sa lazada. Kaso hindi pa ako comfortable na bumili sa lazada na galing abroad. So bumili nalang ako nung normal na caliper.
dito ko lang yan binili paps, OLX, bb din ang seller, thru LBC ang transaction
Ah nice. Excitedna ako itry yung gym chalk haha. Sana effective
tape it paps and let's see hehe
di ko pa ginagamit pre. Sa measurement day na
March 16
Early Morning weigh-in after bathroom:
70.9
Exercise:
None
Fasting:
Leangains Day 66
Last meal yesterday: 8 pm
First meal today: 11 pm
No Training
Last meal today: 7 pm
Notes:
none
March 17
Early Morning weigh-in after bathroom:
71
Exercise:
RPT Chest day 8
Bench Press 2x4-6
1st set: 1x6 105lbs
2nd set: 1x7 95lbs
Increase weight next week
Incline Dumbell Press 2x12-14
1st set: 1x14 35 lbs
2nd set: 1x15 30 lbs
Increase weight next week
Barbell Curls 2x6-8
1st set: 1x3 60 lbs
2nd set: 1x5 55 lbs
Same weight next week
Tricep Bar Extensions 2x6-8
1st set: 1x8 35 lbs
2nd set: 1x9 30 lbs
Increase weight next week
Fasting:
Leangains Day 67
Last meal yesterday: 7 pm
First meal today: 11:30 pm
Fasted Training
Last meal today: 11:30 pm
Notes:
Good day today. Sa wakas nalagpasan ko na yung 105 bench press. Malaking tulong nga yung gym chalk. Nawala yung fear ko na dumulas yung barbell. So ang nangyari naadjust ko better yung grip ko. Ni isang beses hindi nanginig yung kamay ko so zero pain sa wrist. Hopefully tuloy tuloy na to. Yung tricep extensions naman gumagamit na ako ngayon ng tricep bar. Mas madali gamitin at sabay ko naeexercise both arms. Excited na ako gamitin yung chalk on monday para sa deadlift.
update update vids and pics please hehe
aga pa bro for pics haha. Pic day will be on the end of March. Yung vids update ko this coming week.
ayus, looking forward brader! good luck!
Uu excited na din ako.
March 18
Early Morning weigh-in after bathroom:
71.55
Exercise:
None
Fasting:
Leangains Day 68
Last meal yesterday: 11:30 pm
First meal today: 12pm
No Training
Last meal today: 7 pm
Notes:
None
March 19
Early Morning weigh-in after bathroom:
70.75
Exercise:
None
Fasting:
Leangains Day 69
Last meal yesterday: 7 pm
First meal today: 11:30 am
No Training
Last meal today: 7pm
Notes:
Excited na ako matry yung gym chalk bukas para sa deadlift! Last deadlift ko kasi muntik na magfail dahil muntik na dumulas sa kaliwang kamay ko. Naisip ko din na mag measurements bukas gamit na yung bodyfat caliper at yung Myotape ko. Para yun na yung magiging point of reference ko. Tapos pictures na din siguro para sabay sabay.
good lucks papi!
di ko tinuloy yung pics pre. Sabi ko sa sarili ko tiis hanggang end of month. Pero yung myotape measurements ginawa ko na para yun yung starting point ko ng accurate measurements. Badtrip yung caliper ang HIRAP gamitin taena ang dami ko try kagabi at ngayon. Ayaw ko na niyan buti 350 lang. Stick na ako dun sa formula sa rippedbody. Papunta na ako gym ngayon para sa backday
Hirap ka rin sa pag hila nang skin at pag ipit? hahahaha kaka pikon no? lol
taena sinabi mo pa! bwiset nasaktan lang ako kakapingot ng taba ko e haha
March 20
Early Morning weigh-in after bathroom:
70.75
Average weight this week:
kg 70.9285714286
lbs 156.3707331069083
New measurements using Myotape:
chest - 94
right arm - 31.5 flexed
left arm - 30.5 flexed
2" above navel -82.5
navel - 89.4
2" below navel - 90
hips(widest point) - 95.5
right thigh - 54.9 flexed
left thigh -54 flexed
neck - 36.5
approximate bf% - 23.2
calculator.net - body fat = 23.1%
Exercise:
RPT Back day 9
Deadlift 2x3-5
1st set: 1x5 235lbs
2nd set: 1x6 215lbs
Increase weight next week
Overhead Press 2x4-6
1st set: 1x3 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 65 lbs
2nd set: 1x9 60 lbs
Increase weight next week
Close Grip Chin Pulldowns 2x6-8
1st set: 1x8 110 lbs
2nd set: 1x9 100 lbs
Increase weight next week
Fasting:
Leangains Day 70
Last meal yesterday: 7 pm
First meal today: 11:00 am
Fasted training
Last meal today: 8pm
Notes:
Good day all in all. Palpak nanaman yung overhead press ko pero dahil siguro pagod lang talaga ako sa deadlift. Iniisip ko na unahin yung overhead press pero baka magsuffer deadlift ko e. By the way guys ang SARAP ng whey protein na hinalo sa Ice Scramble haha. The best yung gym chalk wala ako hand pain the whole day kaya no issues with both deadlift and chin pulldowns. Highly recommended ko sa inyo guys. Ngayon lang ulit ako nagdeadlift na walang nagform na bagong callus. Tapos kahit hindi pa nag end of month nag measurements na ako dahil sa Myotape ko. Yan na ngayon ang new starting point ko for measurements. Ang dali kunin super convenient. Bili na din kayo.
March 21
Early Morning weigh-in after bathroom:
71.15
Exercise:
None
Fasting:
Leangains Day 71
Last meal yesterday: 8 pm
First meal today: 11:30 am
No training
Last meal today: 7pm
Notes:
None
March 22
Early Morning weigh-in after bathroom:
71.2
Exercise:
RPT Chest day 9
Bench Press 2x4-6
1st set: 1x6 110lbs
2nd set: 1x7 100lbs
Increase weight next week and reps next week to 5-7
Incline Dumbell Press 2x12-14
1st set: 1x10 35 lbs
2nd set: 1x1130 lbs
Increase weight next week to 40 lbs
Barbell Curls 2x6-8
1st set: 1x3 60 lbs
2nd set: 1x5 55 lbs
Same weight next week
Tricep Bar Extensions 2x6-8
1st set: 1x8 40 lbs
2nd set: 1x9 35 lbs
Increase weight next week
Fasting:
Leangains Day 72
Last meal yesterday: 7 pm
First meal today: 11:30 am
Fasted training
Last meal today: 7pm
Notes:
Nag chest day ako ngayon kasi ba naman 10am na ako nagising. So nakarating na ako gym 11am. 2pm ang pasok ko so naisip ko na need mabilis lng ako sa gym. So kesa leg day, nag chest day nalang ako. Ok din kasi nasubukan ko kung chamba lang na nacomplete ko yung 105 lbs last week. Nako ngayon 110 lbs, walang issues! Natapos ko agad. Dahil jan feel ko super laki ng naimprove ng bench press form ko. Next week gagawin ko 5-7 reps na para mapush sarili ko. Sa incline dumbell press naman nagkamali ako ng buhat mejo nadulas kaya 10 reps lang nagawa ko sa first set. Nagsubok kasi ako una ng 40 lbs pero hirap pa din talaga maangat. All in all good day dahil sa bench press. Hopefully tuloy tuloy na tong pagbigat ng bench ko. Ito kasi at yung overhead press ang weakest lifts ko e. Sa friday na ako mag leg day then next week back to normal order. Actually kahapon pumunta ako sa CnC para bumili ng new creatine at bcAA. Paubos na kasi. Yung creatine dymatize pa din. Nakasanayan ko na kasi. Yung bcaa initially dymatize din hinahanap ko. Kahit pangit lasa, nasanay na ako kasi mura at pure. E nung wala, bumili ako nung scivation xtend na grape. Yun ang ginamit ko kanina. Ay grabe paginom ko ang sarap. Namura ko sarili ko bakit ko tiniis ung lasa nung dymatize na bcaa tapos sobrang sarap nung scivation xtend. Iaadjust mo lang para maging 10g bcaa makukuha mo. 13g kasi 7g bcaa. So around 18g ang 10g bcaa. Muntik na din ako bumili nung VENUM natural whey matcha green tea kasi nacurious ako mukhang masarap. Kaso pinigilan ko sarili ko. Balak ko kasi ang ittry ko this time grass fed whey naman. May nakita ako na mabibilhan ng mura at idedeliver pa yung bulk kaya yun ittry ko. So today ang kinain ko isang buong lechon manok. Tinanggal ko lang yung balat habang kinakain. Grabe 199 pesos lang, 115 grams of protein kaagad. Tinimbang ko para accurate. Ngayon lang ulit ako na pure food lang yung protein ko at walang whey. Sarap din ng pakiramdam.
March 23
Early Morning weigh-in after bathroom:
70.8
Exercise:
None
Fasting:
Leangains Day 73
Last meal yesterday: 7 pm
First meal today: 11:00 am
No training
Last meal today: 8pm
Notes:
None
March 24
Early Morning weigh-in after bathroom:
70.6
Exercise:
RPT Leg day 9
Squats 2x3-5
1st set: 1x5 200lbs
2nd set: 1x6 180lbs
Increase weight next week.
Leg Press 2x6-8
1st set: 1x8 260 lbs
2nd set: 1x9 235 lbs
Increase next week
Leg Extension 2x6-8 (hindi na binabagsak yung machine)
1st set: 1x8 80 lbs
2nd set: 1x9 75 lbs
Increase next week
Lying Leg Curl 2x6-8 (hindi na binabagsak yung machine)
1st set: 1x8 55 lbs
2nd set: 1x9 50 lbs
Increase next week
Cable Crunch 2x6-8
1st set: 1x8 175 lbs
2nd set: 1x9 160 lbs
Increase next week
Calves (Toe press) 1x12-16
1st set: 1x16 210 lbs
Increase next week
Fasting:
Leangains Day 74
Last meal yesterday: 8 pm
First meal today: 11:30 am
Fasted training
Last meal today: 8pm
Notes:
Good day today. Mapapansin niyo na may note ako sa leg curl at extension. Mali pala yung dati ko na binabagsak ko yung weight. Narealize ko lang nung wed habang nag bicep curl. Sabi ko hindi ko naman binabagsak yung weight ng todo kada curl. Lagi nabibitin 1/8 way tapos angat ulit. Same sa tricep extension bago matodo extend yung arm baba ulit. So iniba ko na din. No prob sa leg curl kahit hindi na binababa all the way tuloy tuloy. Yung leg extension ang hindi so binawasan ko. Isipin niyo nalang same adjustment nung yung T bar ko is hindi ko na din binabagsak yung weight. Kinailangan bawasan para kayanin tapos onti onti ulit tataas.
March 25
Early Morning weigh-in after bathroom:
70.8
Exercise:
None
Fasting:
Leangains Day 75
Last meal yesterday: 8 pm
First meal today: 10 am
No training
Last meal today: 8pm
Notes:
May inuman kami ngayon gabi. Last meal ko is 8pm today. After nito iinom na kami pero siguro madaling araw na yung start.
Naisip ko lang pala, tama ba na yung soreness ng katawan dumadating the day AFTER ng pagbuhat? Today kasi grabeng sore ng lower body ko lalo na yung hips. Then naalala ko yung all the times na sore yung chest or back or leg the day after ng buhat. Akala ko kasi mararamdaman mo dapat yun on the day na nagbuhat ka
yes paps, tawag dyan DOMS (delayed onset muscle sureness este soreness haha) or muscle fever :-) its common and natural lol. I get that sometimes pag shinashock ko ang muscles kasi minsan nag plateau eh kaya kailangan sindakin hahaha. One time nga sinabay ko deadlift at squat (noon bihira ako mag DL at squat), buti Friday, Saturday gapang ako hahaha. Good luck sa gains paps!
WTF may official name pa!!! thanks for informing me ^_^
March 26
Early Morning weigh-in after bathroom:
n/a
Exercise:
None
Fasting:
Leangains Day 76
Last meal yesterday: 8pm
First meal today: 12:30 pm
No training
Last meal today: 7:30 pm
Notes:
Wala ako weigh in today kasi naginuman kami kagabi hanggang kaninang madaling araw.
March 27
Early Morning weigh-in after bathroom:
69.65
Exercise:
RPT Back day 10
Deadlift 2x3-5
1st set: 1x5 240lbs
2nd set: 1x6 215lbs
Increase weight next week
Overhead Press 2x4-6
1st set: 1x3 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 70 lbs
2nd set: 1x9 65 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
Fasting:
Leangains Day 77
Last meal yesterday: 7:30 pm
First meal today: 12:30 pm
fasted training
Last meal today: 9pm
Notes:
Ngayon baka magtaka kayo bakit bagsak bigla yung weight ko. Water weight yan kasi nagkasakit ako kaninang madaling araw. CR ako ng CR tapos puro tubig nalabas. So madaming water weight nawala sakin. Akala ko nga hindi ko kakayanin magbuhat kasi medyo dehydrated ako. Pero ok naman lifts today 240 na deadlift. Overhead press hindi pa din kinaya. Ang hirap talaga mauna ng deadlift tapos overhead press next parang hindi kinakaya. Iniisip ko baliktarin para kayanin.
March 28
Early Morning weigh-in after bathroom:
69.35
Exercise:
None
Fasting:
Leangains Day 78
Last meal yesterday: 9 pm
First meal today: 1:30 pm
no training
Last meal today: 7:30 pm
Notes:
Napunta ako sa ER kanina kasi masakit pa din tiyan ko. Meron daw ako gastroenteritis. Ayun so inom gamot.