Note:
So far ok naman yung GLSP. However, nakulangan ako sa volume ng ginagawa ko. Binabasa ko ngayon yung actual GLSP book at nagiisip ako ng mga magandang idadagdag na exercise.
Note:
Good day today. Sa wakas nalagpasan ko na yung 120 lbs sa Bench. 2-3 weeks ko ata hindi nalagpasan yan sa RPT. Kaso hanggang 5 lang ako dun sa AMRAP set. Same sa deadlift hanggang 5 din lang talaga. I think psychological issue siya. Dahil nasanay ako na kadalasan 5 reps. Pag naabot ko na yung 5 reps nagrerelax na yung katawan ko, hindi pa sanay na going beyond. Yung sa pendlay row naman hindi ako masaya kasi mejo nadadaya ko yung form tumatalbog yung katawan ko kesa locked in place.
May 18
Early Morning weigh-in after bathroom:
71.4 kg
Exercise:
LISS - Fasted Walk 45 mins
Chinup with Band 5x5
Negative Chinups 1x5
Fasting:
Leangains Day 118
Last meal yesterday: 7 pm
First meal today: 11 am
LISS + bodyweight
Last meal today: 7 pm
Note:
I have finished reading the Greyskull Linear Progression book 2nd edition by Johnny Pain. I like his reasoning for AMRAP at saka yung plans niya even for rest days. Appealing for me na yung GSLP can be modified to fit what I want. Ang balak ko is sundin yung buong program niya, not just the GSLP part but the whole package.
May 19
Early Morning weigh-in after bathroom:
70.95 kg
Exercise:
GSLP Workout A Day 2
Overhead Press 90 lbs
2x5
1x4 (Deload next week)
Squats 190 lbs
2x5
1x5
(May sinamahan mag gym)
Fasting:
Leangains Day 119
Last meal yesterday: 7 pm
First meal today: 11:30 am
fasted training
Last meal today: 8 pm
Note:
Kung mapapansin niyo is wala ako ibang binuhat kundi yung 2 main lifts ko today. Sinamahan ko kasi yung friend ko mag gym. Nagpaturo siya sakin nung 4 basic compound lifts (press, bench, squat and deadlift). So after ko mag mainlifts, tinuruan ko na siya.
May 20
Early Morning weigh-in after bathroom:
70.7 kg
Exercise:
LISS 30 mins on Stationary bike
Chinup with Band 5x5
Negative Chinups 1x5
10 mins High Intensity Conditioning via "13 kettebel swings and Burpees" (Could not actually complete 13 rounds. I did round 13 to round 10)
Fasting:
Leangains Day 120
Last meal yesterday: 8 pm
First meal today: 11:00 am
LISS + High Intensity Conditioning
Last meal today: 7 pm
Note:
As you can see, may dinagdag ako na 10 mins High Intensity Conditioning. Galing yan sa (2) conditioning books ni Johnny Pain. Explain ko later kung bakit ko ginawa yan today.
May 21
Early Morning weigh-in after bathroom:
70.75 kg
Exercise:
none
Fasting:
Leangains Day 121
Last meal yesterday: 7 pm
First meal today: 11:30 am
no training
Last meal today: 7:30 pm
Note:
Sorry at wala pa din yung explanation ko. Iniipon ko lang lahat ng natutunan ko sa book ni Johnny Pain into 1 big explanation for my new program. Halos complete na e. Hopefully magustuhan ninyo.
Note:
Bad day today na biglang naging good day na naging bad day. Bad day kasi nagpuyat ako kagabi so ang sama ng gising ko. Ayun tuloy sabog yung lifts ko deload tuloy ako both sa squats at bench press. Sa sobrang badtrip ko naisip ko try na yung chinups na wala ng bands. Ayun biglang naging good day kasi finally nakapag chinup na ako! Dead hang na 2 full reps! After wards is tinuloy ko na band yung the rest. Pati negatives ko nag improve kasi tumaas na confidence ko. Kaso naging bad day ulit kasi sobrang sabog sa work nakakain ako 9:30 pm na wala na ako namonitor na kinakain kasi sobrang stress sa work.
Note:
Nag join ako sa Jiu Jitsu training sa MYM Gym. Super saya! Hopefully madalas ako makaattend ng mga sessions.
Natapos ko na yung draft ko ng GSLP program na gagawin ko. Ito pala yung binasa ko:
Greyskull LP 2nd edition
50 Greyskull approved conditioning workouts
50 more Greyskull approved conditioning workouts
Ito ang mga naging factor sa GSLP program ko based na mga natutunan ko:
Base Program 3 times a week
Low Intensity Conditioning everyday
Bodyweight Exercises
High Intensity Conditioning twice a week
Exercise plugins focusing on UPPER BODY (since feel ko dun ako mahina)
My GSLP:
Monday
Fast Walking (Fasted or not)
Bench Press / Overhead Press 2x5, 1x5+AMRAP
Squats 2x5, 1x5+AMRAP
Shoulder Press 2x8-10(RPT style)
Incline Dumbbell Press 2x8-10(RPT style)
Side Lateral Raise 2x8-10(RPT style)
Tuesday
Fast Walking (Fasted or not)
Chin up with and without bands 5x5 (rippedbody chinup progression method)
Negative Chinups 1x5
Wednesday
Fast Walking (Fasted or not)
Bench Press / Overhead Press 2x5, 1x5+AMRAP
Wide Grip Lat Pulldown 2x8-10 (RPT style)
Deadlifts 1x5+AMRAP
Rows 2x6-8 (RPT style)
10 mins High Intensity Conditioning (Random pick from the two GLSP 50 High Intensity Conditioning books every session)
Thursday
Fast Walking (Fasted or not)
Chin up with and without bands 5x5 (rippedbody chinup progression method)
Negative Chinups 1x5
Saturday
Fast Walking (Fasted or not)
Chin up with and without bands 5x5 (rippedbody chinup progression method)
Negative Chinups 1x5
10 mins High Intensity Conditioning (Random pick from the two GLSP 50 High Intensity Conditioning books every session)
Sunday
Fast Walking (Fasted or not)
Notes:
1. Based sa GLSP book, ok lang ang mag bodyweight exercises at LISS on rest days dahil hindi ganun katindi yung intensity para magkaroon ng negative impact pagdating sa lift days.
2. Fast walking will be my Low Intensity Conditioning
3. Chinups will be my current bodyweight exercise every rest day
4. Sa plugins, yung calf raises lang ang non upper body.
5. High Intensity Conditioning twice a week
10 mins of 13 Kettlebells and Burpees (pero pamula round 13 to round 10 lang nagawa ko)
Fasting:
Leangains Day 123
Last meal yesterday: 6:30 pm
First meal today: 9:30 am
fed training
Last meal today: 8pm
Note:
Good day naman yung session today. Ang naging problema ko lang is after nung deadlifts, nagkaroon ako ng severe pain sa may chest. Dun sa parts na nasa between ng chest at armpit. Hindi ko maexplain pero sobrang sakit hanggang ngayon. Nagtaka ako kasi first time nangyari kahit nung mas mabigat pa sa 225 yung binuhat ko hindi nangyari to. Yung plugins ko today mukhang maganda kasi pareho tinatarget yung back pero yung isa close grip na row yung isa naman wide grip na pulldown.
Note:
Dun sa parts na nasa between ng chest at armpit.
wala ka ba ginawang chest exercise paps prior to this day?
wala bro. Before that day ang ginawa ko the day before is chinups and jiu jitsu. I don't think yung jiu jitsu yun kasi wala naman kami ginawa na mga takedown. Ang masakit nga sakin is yung waste dahil dun sa close guard move na nakabalot yung legs sa waste. Pero nothing bro sa chest. Saka wala ako pain nung nag overhead press ako e. NAgstart lang siya nung 4th at 5th set nung deadlift. Saka both sides siya bro dun sa left at right part na gitna ng chest at armpit. Isipin mo parang piningot yung muscle sa loob ng todo. Pagka 5th set ko napatakbo ako sa banyo para buhusan ng tubig para lang mabawasan yung pain.
@t4g4y said:
ang weird, deadlift tapos dun ang tama. ang alam ko kasi pag nag db or cable flyes ka dun pwede pa sumakit, pero this.. hmmm weirdo nga hehehe
Sabi sayo e haha. Kahit dun sa 255lbs PR ko never ko naramdaman yan.
Note:
Dinagdag ko pa yung rear delt fly para sa upper body plugins ko kasi may time pang natira. Hindi ko gusto yung bench press ko kasi last 115 lbs ko is nakaabot ako 6 reps sa last set pero ngayon 5 lang. Medyo masakit pa din kasi yung chest ko. Squat is ok since naka 8 reps ko 175 lbs.
Note:
Grabe super saya magaral ng Jiu Jitsu! Super bugbog nga lang yung katawan ko pero nagawa ko mapaTap Out yung kasparring ko! Excited na ako magawa siya 3 times a week next month.
Bench press 120 lbs
1x5
1x4
1x2
(deload to 100 lbs next session)
Deadlifts 230 lbs
1x4
(deload to 210 lbs next session)
TBAR Rows
1x8 80 lbs
1x9 75 lbs
Wide Grip Lat Pulldown
1x10 805 lbs
1x11 75 lbs
10 mins of 13 Kettlebells and Burpees (pero pamula round 13 to round 10 lang nagawa ko)
Fasting:
Leangains Day 130
Last meal yesterday: 8:30 pm
First meal today: 12:30 pm
fasted training
Last meal today: 10:30 m
Note:
Not too happy with my lifts today. I failed the 120 lbs bench press kahit last week e nalagpasan ko yun. Then nagfail din ako sa 230 lbs deadlift kasi dumulas yung barbell on the last set. Im not sure if I am physically capable to do alternate jiu jitsu sessions at weight lifting every week. Paggising ko masakit buong katawan ko. NAgdecide lang ako magbuhat kasi ayaw ko magskip at feel ko dapat masanay. Isipin nyo sinubukan niyo magbuhat after niyo makipagsuntukan. May mga pasa ako sa katawan at sakit ng back, tagiliran at chest. Halata tuloy na affected lifts. Yun lang ang advantage at disadvantage sa GSLP. One fail and deload ka agad so setback to. Pero at the same time advantage kasi may chance ako magset ng new amrap records sa deloaded weights and to improve technique and form.
Note:
Good day today. Dinagdag ko yung tricep extensions. Iniisip ko na ilipat yung Incline Dumbell press on wednesdays kasi parang ang dami ko na plugin today. Tinanggal ko na din muna yung cable crunch ab workout kasi hindi ko na nadadagdagan ng weight at wala pa ako pamalit.
Side Lateral Raise 2x6-8(RPT style)
1x8 15 lbs
1x9 10 lbs
Increase rep next week
Rear Delt Fly 2x6-8(RPT style)
1x8 15 lbs
1x9 10 lbs
Increase rep next week
Fasting:
Leangains Day 133
Last meal yesterday: 9 pm
First meal today: 10 am
fed training
Last meal today: 8:30 pm
Note:
Sa power rack na ako nagbebench press. Napansin ko na sobra na ako nahihirapan maiangat yung bar dun sa bench dahil sa taas ng J hook niya. All in all good day. Need bumawi sa exercise kasi dami ko nakain sa Vikings kahapon kasi binyag ng pamangkin ko.
Exercise:
Chinup Training
1st set: 1x2 BW, 1x3 chinup w/ band
2nd set: 1x2 BW, 1x3 chinup w/ band
3rd set: 1x1 BW, 1x4 chinup w/ band
4th set: 1x5 chinup w/ band
5th set: 1x5 chinup w/ band
6th set: 1x5 negative chinups
2 hrs. Jiu Jitsu Training
Fasting:
Leangains Day 134
Last meal yesterday: 8:30 pm
First meal today: 11 am
Chinup training + Jiu Jitsu
Last meal today: 9 pm
Note:
As usual super saya ng Jiu Jitsu training. Yun nga lang pasa pasa nanaman katawan ko. Hopefully hindi overtraining yung ginagawa ko. Feel ko kasi cardio na yung Jiu Jitsu training kaya hindi na ako nagcacardio ng hiwalay.
Comments
May 14
Early Morning weigh-in after bathroom:
70.4
Exercise:
None
Fasting:
Leangains Day 114
Last meal yesterday: 7 pm
First meal today: 11 am
no training
Last meal today: 8 pm
Note:
None
May 15
Early Morning weigh-in after bathroom:
71
Exercise:
GSLP Workout A Day 1
Overhead Press 85 lbs
2x5
1x6
Chinup w/ Bands
2x5
1x5
Eccentric Chinups
1x7
Squats 185 lbs
2x5
1x5
Fasting:
Leangains Day 115
Last meal yesterday: 8 pm
First meal today: 11:30 am
fasted training
Last meal today: 11 pm
Note:
So far ok naman yung GLSP. However, nakulangan ako sa volume ng ginagawa ko. Binabasa ko ngayon yung actual GLSP book at nagiisip ako ng mga magandang idadagdag na exercise.
wrong post pls ignore hehe
May 16
Early Morning weigh-in after bathroom:
71.1
Average weight this week
kg 70.9666666667
lbs 156.4547187306082
Exercise:
45 mins LISS on Stationary bike
Fasting:
Leangains Day 116
Last meal yesterday: 11 pm
Fed LISS
Last meal today: 8:30 pm
Note:
none
May 17
Early Morning weigh-in after bathroom:
70.8 kg
Exercise:
GSLP Workout B Day 2
Bench Press 120 lbs
2x5
1x5
Pendlay Row 95 lbs
2x5
1x8
Power Clean 67 lbs
1x3
Deadlift 220 lbs
1x5
Fasting:
Leangains Day 117
Last meal yesterday: 8:30 pm
First meal today: 11:30 am
fasted training
Last meal today: 7 pm
Note:
Good day today. Sa wakas nalagpasan ko na yung 120 lbs sa Bench. 2-3 weeks ko ata hindi nalagpasan yan sa RPT. Kaso hanggang 5 lang ako dun sa AMRAP set. Same sa deadlift hanggang 5 din lang talaga. I think psychological issue siya. Dahil nasanay ako na kadalasan 5 reps. Pag naabot ko na yung 5 reps nagrerelax na yung katawan ko, hindi pa sanay na going beyond. Yung sa pendlay row naman hindi ako masaya kasi mejo nadadaya ko yung form tumatalbog yung katawan ko kesa locked in place.
May 18
Early Morning weigh-in after bathroom:
71.4 kg
Exercise:
LISS - Fasted Walk 45 mins
Chinup with Band 5x5
Negative Chinups 1x5
Fasting:
Leangains Day 118
Last meal yesterday: 7 pm
First meal today: 11 am
LISS + bodyweight
Last meal today: 7 pm
Note:
I have finished reading the Greyskull Linear Progression book 2nd edition by Johnny Pain. I like his reasoning for AMRAP at saka yung plans niya even for rest days. Appealing for me na yung GSLP can be modified to fit what I want. Ang balak ko is sundin yung buong program niya, not just the GSLP part but the whole package.
May 19
Early Morning weigh-in after bathroom:
70.95 kg
Exercise:
GSLP Workout A Day 2
Overhead Press 90 lbs
2x5
1x4 (Deload next week)
Squats 190 lbs
2x5
1x5
(May sinamahan mag gym)
Fasting:
Leangains Day 119
Last meal yesterday: 7 pm
First meal today: 11:30 am
fasted training
Last meal today: 8 pm
Note:
Kung mapapansin niyo is wala ako ibang binuhat kundi yung 2 main lifts ko today. Sinamahan ko kasi yung friend ko mag gym. Nagpaturo siya sakin nung 4 basic compound lifts (press, bench, squat and deadlift). So after ko mag mainlifts, tinuruan ko na siya.
May 20
Early Morning weigh-in after bathroom:
70.7 kg
Exercise:
LISS 30 mins on Stationary bike
Chinup with Band 5x5
Negative Chinups 1x5
10 mins High Intensity Conditioning via "13 kettebel swings and Burpees" (Could not actually complete 13 rounds. I did round 13 to round 10)
Fasting:
Leangains Day 120
Last meal yesterday: 8 pm
First meal today: 11:00 am
LISS + High Intensity Conditioning
Last meal today: 7 pm
Note:
As you can see, may dinagdag ako na 10 mins High Intensity Conditioning. Galing yan sa (2) conditioning books ni Johnny Pain. Explain ko later kung bakit ko ginawa yan today.
May 21
Early Morning weigh-in after bathroom:
70.75 kg
Exercise:
none
Fasting:
Leangains Day 121
Last meal yesterday: 7 pm
First meal today: 11:30 am
no training
Last meal today: 7:30 pm
Note:
Sorry at wala pa din yung explanation ko. Iniipon ko lang lahat ng natutunan ko sa book ni Johnny Pain into 1 big explanation for my new program. Halos complete na e. Hopefully magustuhan ninyo.
May 22
Early Morning weigh-in after bathroom:
71.4 kg
Exercise:
GLSP
Bench Press 125 lbs
1x3
1x3
1x1 (Deload next week 115 lbs)
Squats 195 lbs
1x5
1x3
1x4 (Deload next week to 175 lbs)
Standing Barbell Calf Raise 135 lbs
1x16
Leg Curls 70 lbs
2x10
Cable Crunch 180 lbs
2x16
Chinups
1x2 BW chinup
1x3 chinup w/ band
1x5 negative chinups
Fasting:
Leangains Day 121
Last meal yesterday: 7:30 pm
First meal today: 11:30 am
fasted training
Last meal today: 11:30 pm
Note:
Bad day today na biglang naging good day na naging bad day. Bad day kasi nagpuyat ako kagabi so ang sama ng gising ko. Ayun tuloy sabog yung lifts ko deload tuloy ako both sa squats at bench press. Sa sobrang badtrip ko naisip ko try na yung chinups na wala ng bands. Ayun biglang naging good day kasi finally nakapag chinup na ako! Dead hang na 2 full reps! After wards is tinuloy ko na band yung the rest. Pati negatives ko nag improve kasi tumaas na confidence ko. Kaso naging bad day ulit kasi sobrang sabog sa work nakakain ako 9:30 pm na wala na ako namonitor na kinakain kasi sobrang stress sa work.
May 23
Early Morning weigh-in after bathroom:
71.4 kg
Average weight for the week:
kg 71.0571428571
lbs 156.6541845867028
Exercise:
2 hrs Jiu Jitsu session
1x2 BW chinup
1x3 chinup w/ band
1x5 negative chinups
Fasting:
Leangains Day 122
Last meal yesterday: 7:30 pm
First meal today: 10 am
Jiu Jitsu training
Last meal today: 6:30 pm
Note:
Nag join ako sa Jiu Jitsu training sa MYM Gym. Super saya! Hopefully madalas ako makaattend ng mga sessions.
Natapos ko na yung draft ko ng GSLP program na gagawin ko. Ito pala yung binasa ko:
Greyskull LP 2nd edition
50 Greyskull approved conditioning workouts
50 more Greyskull approved conditioning workouts
I suggest you guys read it as well. Good read siya for his reasoning behind the workouts. The google drive link below has so much ebooks full of information on bodybuilding:
https://drive.google.com/drive/folders/0B0Vyec-yHY6DYmNiMkg1dlZIelU?usp=sharing
Ito ang mga naging factor sa GSLP program ko based na mga natutunan ko:
Base Program 3 times a week
Low Intensity Conditioning everyday
Bodyweight Exercises
High Intensity Conditioning twice a week
Exercise plugins focusing on UPPER BODY (since feel ko dun ako mahina)
My GSLP:
Monday
Fast Walking (Fasted or not)
Bench Press / Overhead Press 2x5, 1x5+AMRAP
Squats 2x5, 1x5+AMRAP
Shoulder Press 2x8-10(RPT style)
Incline Dumbbell Press 2x8-10(RPT style)
Side Lateral Raise 2x8-10(RPT style)
Tuesday
Fast Walking (Fasted or not)
Chin up with and without bands 5x5 (rippedbody chinup progression method)
Negative Chinups 1x5
Wednesday
Fast Walking (Fasted or not)
Bench Press / Overhead Press 2x5, 1x5+AMRAP
Wide Grip Lat Pulldown 2x8-10 (RPT style)
Deadlifts 1x5+AMRAP
Rows 2x6-8 (RPT style)
10 mins High Intensity Conditioning (Random pick from the two GLSP 50 High Intensity Conditioning books every session)
Thursday
Fast Walking (Fasted or not)
Chin up with and without bands 5x5 (rippedbody chinup progression method)
Negative Chinups 1x5
Friday
Fast Walking (Fasted or not)
Bench Press / Overhead Press 2x5, 1x5+AMRAP
Squats 2x5, 1x5+AMRAP
Barbell Bicep Curl 2x8-10(RPT style)
Cable Crunches 2x10-12 (RPT style)
Standing Barbell Calf Raises 1x15
Saturday
Fast Walking (Fasted or not)
Chin up with and without bands 5x5 (rippedbody chinup progression method)
Negative Chinups 1x5
10 mins High Intensity Conditioning (Random pick from the two GLSP 50 High Intensity Conditioning books every session)
Sunday
Fast Walking (Fasted or not)
Notes:
1. Based sa GLSP book, ok lang ang mag bodyweight exercises at LISS on rest days dahil hindi ganun katindi yung intensity para magkaroon ng negative impact pagdating sa lift days.
2. Fast walking will be my Low Intensity Conditioning
3. Chinups will be my current bodyweight exercise every rest day
4. Sa plugins, yung calf raises lang ang non upper body.
5. High Intensity Conditioning twice a week
Please feel free to give your opinions ^_^
May 24
Early Morning weigh-in after bathroom:
71
Exercise:
GSLP
Overhead Press 80 lbs
2x5
1x8
Deadlifts 225 lbs
1x5
TBAR Rows
1x8 75 lbs
1x9 70 lbs
Wide Grip Lat Pulldown
1x10 75 lbs
1x11 70 lbs
10 mins of 13 Kettlebells and Burpees (pero pamula round 13 to round 10 lang nagawa ko)
Fasting:
Leangains Day 123
Last meal yesterday: 6:30 pm
First meal today: 9:30 am
fed training
Last meal today: 8pm
Note:
Good day naman yung session today. Ang naging problema ko lang is after nung deadlifts, nagkaroon ako ng severe pain sa may chest. Dun sa parts na nasa between ng chest at armpit. Hindi ko maexplain pero sobrang sakit hanggang ngayon. Nagtaka ako kasi first time nangyari kahit nung mas mabigat pa sa 225 yung binuhat ko hindi nangyari to. Yung plugins ko today mukhang maganda kasi pareho tinatarget yung back pero yung isa close grip na row yung isa naman wide grip na pulldown.
wala ka ba ginawang chest exercise paps prior to this day?
wala bro. Before that day ang ginawa ko the day before is chinups and jiu jitsu. I don't think yung jiu jitsu yun kasi wala naman kami ginawa na mga takedown. Ang masakit nga sakin is yung waste dahil dun sa close guard move na nakabalot yung legs sa waste. Pero nothing bro sa chest. Saka wala ako pain nung nag overhead press ako e. NAgstart lang siya nung 4th at 5th set nung deadlift. Saka both sides siya bro dun sa left at right part na gitna ng chest at armpit. Isipin mo parang piningot yung muscle sa loob ng todo. Pagka 5th set ko napatakbo ako sa banyo para buhusan ng tubig para lang mabawasan yung pain.
ang weird, deadlift tapos dun ang tama. ang alam ko kasi pag nag db or cable flyes ka dun pwede pa sumakit, pero this.. hmmm weirdo nga hehehe
Sabi sayo e haha. Kahit dun sa 255lbs PR ko never ko naramdaman yan.
May 25
Early Morning weigh-in after bathroom:
70.7 kg
Exercise:
No training
Fasting:
Leangains Day 124
Last meal yesterday: 8 pm
First meal today: 11:30 am
no training
Last meal today: 7:30 pm
Note:
Hindi ako nagexercises ngayon kasi super sakit pa ng chest ko dahil sa deadlift kahapon.
May 26
Early Morning weigh-in after bathroom:
71.15 kg
Exercise:
GSLP
Bench Press 115 LBS
2x5
1x5
Squats 175 lbs
2x5
1x8
Shoulder Press 2x8-10(RPT style)
1x10 25 lbs
1x11 20 lbs
Incline Dumbbell Press 2x8-10(RPT style)
1x10 35 lbs
1x11 30 lbs
Side Lateral Raise 2x8-10(RPT style)
1x10 10 lbs
1x11 5 lbs
Rear Delt Fly 2x8-10(RPT style)
1x10 10 lbs
1x11 5 lbs
Fasting:
Leangains Day 125
Last meal yesterday: 7:30 pm
First meal today: 12 nn
fasted training
Last meal today: 8:30 pm
Note:
Dinagdag ko pa yung rear delt fly para sa upper body plugins ko kasi may time pang natira. Hindi ko gusto yung bench press ko kasi last 115 lbs ko is nakaabot ako 6 reps sa last set pero ngayon 5 lang. Medyo masakit pa din kasi yung chest ko. Squat is ok since naka 8 reps ko 175 lbs.
May 27
Early Morning weigh-in after bathroom:
70.75 kg
Exercise:
No training
Fasting:
Leangains Day 126
Last meal yesterday: 8:30 pm
First meal today: 11 am
no training
Last meal today: 8:30 pm
Note:
None
nice sir. keep it up
May 28
Early Morning weigh-in after bathroom:
70.55 kg
Exercise:
No training
Fasting:
Leangains Day 127
Last meal yesterday: 8:30 pm
First meal today: 11:30 am
no training
Last meal today: 7 :30 pm
Note:
None
Thanks bro!
May 29
Early Morning weigh-in after bathroom:
71.05 kg
Exercise:
GSLP
Overhead Press 85 LBS
2x5
1x6
Squats 180 lbs
2x5
1x8
Shoulder Press 2x10-12(RPT style)
1x12 25 lbs
1x13 20
Barbell Shrugs 2x8-10(RPT style)
1x10 90 lbs
1x11 85 lbs
Side Lateral Raise 2x10-12(RPT style)
1x12 10 lbs
1x13 5 lbs
Rear Delt Fly 2x10-12(RPT style)
1x12 10 lbs
1x13 5 lbs
Fasting:
Leangains Day 128
Last meal yesterday: 7:30 pm
First meal today: 12:30 pm
fasted training
Last meal today: 8:30 pm
Note:
Pinalitan ko ng barbell shrugs yung incline dumbell press. Yung press ililipat ko on fridays.
May 30
Early Morning weigh-in after bathroom:
70.7 kg
Exercise:
2 hrs Jiu Jitsu session
1x2 BW chinup
1x3 chinup w/ band
1x5 negative chinups
Fasting:
Leangains Day 129
Last meal yesterday: 8:30 pm
First meal today: 11:30 am
Chinup training + Jiu Jitsu training
Last meal today: 8:30 pm
Note:
Grabe super saya magaral ng Jiu Jitsu! Super bugbog nga lang yung katawan ko pero nagawa ko mapaTap Out yung kasparring ko! Excited na ako magawa siya 3 times a week next month.
paps, wala ba pic dyan while in action? lol
May 31
Early Morning weigh-in after bathroom:
70.3 kg
Exercise:
GSLP
Bench press 120 lbs
1x5
1x4
1x2
(deload to 100 lbs next session)
Deadlifts 230 lbs
1x4
(deload to 210 lbs next session)
TBAR Rows
1x8 80 lbs
1x9 75 lbs
Wide Grip Lat Pulldown
1x10 805 lbs
1x11 75 lbs
10 mins of 13 Kettlebells and Burpees (pero pamula round 13 to round 10 lang nagawa ko)
Fasting:
Leangains Day 130
Last meal yesterday: 8:30 pm
First meal today: 12:30 pm
fasted training
Last meal today: 10:30 m
Note:
Not too happy with my lifts today. I failed the 120 lbs bench press kahit last week e nalagpasan ko yun. Then nagfail din ako sa 230 lbs deadlift kasi dumulas yung barbell on the last set. Im not sure if I am physically capable to do alternate jiu jitsu sessions at weight lifting every week. Paggising ko masakit buong katawan ko. NAgdecide lang ako magbuhat kasi ayaw ko magskip at feel ko dapat masanay. Isipin nyo sinubukan niyo magbuhat after niyo makipagsuntukan. May mga pasa ako sa katawan at sakit ng back, tagiliran at chest. Halata tuloy na affected lifts. Yun lang ang advantage at disadvantage sa GSLP. One fail and deload ka agad so setback to. Pero at the same time advantage kasi may chance ako magset ng new amrap records sa deloaded weights and to improve technique and form.
Eto bro!
wow galing paps. keep doing things you love doing kung mas makaka benefit sa fitness life mo at kung saan ka enjoy hehe.
yup i love doing both weightlifting at jiu jitsu. Ayaw ko sila stop pareho. I need to be able to do both consistently kasi parehong makakabuti sakin.
June 1
Early Morning weigh-in after bathroom:
70.55 kg
Exercise:
None
Fasting:
Leangains Day 131
Last meal yesterday: 10:30 pm
First meal today: 11 am
no training
Last meal today: 8 pm
Note:
None
June 2
Early Morning weigh-in after bathroom:
71 kg
Exercise:
GSLP
Overhead press 90 lbs
2x5
1x5
Increase weight next week
Squats 185 lbs
2x5
1x7
Increase weight next week
Incline Dumbell Press 2x6-8
1x8 35 lbs
1x9 30 lbs
Increase reps next week
Barbell Curls 2x6-8
1x8 50 lbs
1x9 45 lbs
Increase reps next week
Standing Barbell Calf Raise 1x12-16
1x16 140 lbs
Increase weight next week
Leg Curl 2x6-8
1x8 75
1x9 70
Increase reps next week
Tricep Extensions 2x6-8
1x8 30
1x9 25
Increase reps next week
Fasting:
Leangains Day 132
Last meal yesterday: 8 pm
First meal today: 12:30 pm
fasted training
Last meal today: 11:30 pm
Note:
Good day today. Dinagdag ko yung tricep extensions. Iniisip ko na ilipat yung Incline Dumbell press on wednesdays kasi parang ang dami ko na plugin today. Tinanggal ko na din muna yung cable crunch ab workout kasi hindi ko na nadadagdagan ng weight at wala pa ako pamalit.
June 3 and June 4
No fasting and training because preparation at celebration para sa binyag ng pamangkin ko.
Average weight for the past 12 days:
kg 70.8727272727
lbs 156.2476178175131
Measurements:
chest - 93.4
right arm - 33.4 flexed
left arm - 32.5 flexed
2" above navel - 82.8
navel - 87
2" below navel - 88.8
hips(widest point) - 95.5
right thigh - 59.3 flexed
left thigh - 58.8 flexed
neck - 35.5
approximate bf% - 22.2
calculator.net - body fat = 22.1%
Pictures:
Notes:
Not much impressed with my progress this month. Although im seeing someprogress sa pics pero not much on measurements. I need to do better.
a progress IS STILL a progress :awesome:
June 5
Early Morning weigh-in after bathroom:
72 kg
Exercise:
GSLP
Bench Press 110 LBS
2x5
1x10
Increase by 10 lbs next week
Squats 190 lbs
2x5
1x6
Increase by 5 lbs next week
Shoulder Press 2x6-8(RPT style)
1x8 30
1x9 25
Increase rep next week
Barbell Shrugs 2x6-8(RPT style)
1x8 95 lbs
1x9 90 lbs
Increase rep next week
Side Lateral Raise 2x6-8(RPT style)
1x8 15 lbs
1x9 10 lbs
Increase rep next week
Rear Delt Fly 2x6-8(RPT style)
1x8 15 lbs
1x9 10 lbs
Increase rep next week
Fasting:
Leangains Day 133
Last meal yesterday: 9 pm
First meal today: 10 am
fed training
Last meal today: 8:30 pm
Note:
Sa power rack na ako nagbebench press. Napansin ko na sobra na ako nahihirapan maiangat yung bar dun sa bench dahil sa taas ng J hook niya. All in all good day. Need bumawi sa exercise kasi dami ko nakain sa Vikings kahapon kasi binyag ng pamangkin ko.
June 6
Early Morning weigh-in after bathroom:
71.4 kg
Exercise:
Chinup Training
1st set: 1x2 BW, 1x3 chinup w/ band
2nd set: 1x2 BW, 1x3 chinup w/ band
3rd set: 1x1 BW, 1x4 chinup w/ band
4th set: 1x5 chinup w/ band
5th set: 1x5 chinup w/ band
6th set: 1x5 negative chinups
2 hrs. Jiu Jitsu Training
Fasting:
Leangains Day 134
Last meal yesterday: 8:30 pm
First meal today: 11 am
Chinup training + Jiu Jitsu
Last meal today: 9 pm
Note:
As usual super saya ng Jiu Jitsu training. Yun nga lang pasa pasa nanaman katawan ko. Hopefully hindi overtraining yung ginagawa ko. Feel ko kasi cardio na yung Jiu Jitsu training kaya hindi na ako nagcacardio ng hiwalay.