Wide Grip Lat Pulldown 2x6-8 (RPT style)
1x8 85 lbs
1x9 80 lbs
Increase rep next week
Incline Dumbell Press 2x8-10
1x10 35 lbs
1x11 30 lbs
Increase by 5 lbs next week
Chinup Training
1st set: 1x2 BW, 1x3 chinup w/ band
2nd set: 1x2 BW, 1x3 chinup w/ band
3rd set: 1x5 negative chinups
Fasting:
Leangains Day 135
Last meal yesterday: 9pm
First meal today: 12:30 pm
fed training
Last meal today: 9pm
Note:
Good and bad day. Good day kasi first time ko makapag 5 reps sa 95 lbs. Nung RPT yung ginagawa ko 4 times ko ata nafail yung 95 lbs. Hindi ako makalagpas sa 4 reps. Bad day kasi hindi ko nagawa yung 5 reps sa second and 3rd set so deload ulit to 85 lbs. Hopefully next time ko maencounter yung 95 lbs malagpasan ko na. As for deadlift, I think lumalabas na yung disadvantages ng matagal kong paggamit ng mixed grip. Nung nagfail ako dun sa 230 lbs nagslip yung bar. Same thing today. Umabot nga ako sa 7 reps sa 210 lbs pero every angat feel ko dudulas yung bar kahit may chalk. Obviously weak yung grip ko dahil nasanay ako sa mixed grip since 175 lbs dati.
Since nag jiu jitsu na ako, icoconsider ko na siya as part of my GSLP workout. Another thing is tatanggalin ko na yung HIGH intensity Conditioning at papalitan ko nalang ng more Chinup progression training.
My NEW GSLP:
Monday
Fast Walking (Fasted or not)
Bench Press / Overhead Press 2x5, 1x5+AMRAP
Squats 2x5, 1x5+AMRAP
Shoulder Press 2x6-8 or 2x8-10 (RPT style)
Incline Dumbbell Press 2x6-8 or 2x8-10 (RPT style)
Side Lateral Raise 2x6-8 or 2x8-10 (RPT style)
Rear Delt fly 2x6-8 or 2x8-10 (RPT style)
Tuesday
Fast Walking (Fasted or not) and/or Jiu Jitsu
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
Deadlifts 1x5+AMRAP
Wide Grip Lat Pulldown 2x6-8 or 2x8-10 (RPT style)
Rows 2x6-8 or 2x8-10 (RPT style))
Incline Dumbell Press 2x6-8 or 2x8-10 (RPT style)
Chin up with and without bands 1x5 (rippedbody chinup progression method)
Negative Chinups 1x5
Tuesday
Fast Walking (Fasted or not) and/or Jiu Jitsu
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 2x6-8 or 2x8-10 (RPT style)
Tricep Extension 2x6-8 or 2x8-10 (RPT style)
Leg curls 2x6-8 or 2x8-10 (RPT style)
Standing Barbell Calf Raises 1x12-16 (RPT style)
Tuesday
Fast Walking (Fasted or not) and/or Jiu Jitsu
Chin up with and without bands 5x5 (rippedbody chinup progression method)
Negative Chinups 1x5
Note:
Hindi ko na kinaya na mag chinups pa after jiu jitsu. Sobrang sakit na ng mga braso ko at pagod na pagod na ako. Duda nga ako kung kaya ko mag bench press at bicep curls bukas sa sakit ng arms ko.
Note:
Grabe hirap nga ako mag bench press sa sakit ng arms ko sa jiu jitsu. Initially ang plan ay mag add ng 10 lbs sa bench press dahil as per GSLP dapat x2 ang dagdag pag naka 10 reps sa AMRAP set. Pero dahil nga masakit ang arms ko naisip ko wag na magrisk at go with the 5 lbs increase. Buti at no issues naman naka 7 reps pa ako sa AMRAP set. Same thing sa barbell curls naiiyak ako kada curl. Hirap na hirap pa ako magbuhat nung mga plates.
Note:
Like last time, hindi talaga kinaya mag chin ups today after jiu jitsu dahil sa sakit ng arms. Matinding cardio talaga lupaypay ako kada training at sakit ng katawan lalo na arms ko.
Overhead Press 85 lbs
2x5
1x7
Increase by 5 lbs next week
Deadlifts 215 lbs
1x5
Increase by 5 lbs next week
Seated Cable Rows 2x8-10 (RPT style)
1x10 75 lbs
1x11 70 lbs
Increase by 5 lbs next week
Wide Grip Lat Pulldown 2x8-10 (RPT style)
1x10 85 lbs
1x11 80 lbs
Increase by 5 lbs next week
Incline Dumbell Press 2x10-12 (RPT style)
1x12 35 lbs
1x13 30 lbs
Increase by 5 lbs next week
Fasting:
Leangains Day 142
Last meal yesterday: 8:30 pm
First meal today: 12 noon
fasted training
Last meal today: 8 pm
Note:
Ok naman yung training today. Pinalitan ko ng seated cable row yung Tbar row muna as suggested by @t4g4y . Ok naman ramdam na ramdam ko talaga yung likod ko sumakit talaga. Sa deadlift naman disappointed ako na 5 lang nagawa ko sa 215 lbs. I think i can do it more kaso yung grip ang nagiging issue. Sa tagal ko nag mixed grip hindi lumakas yung grip ko. Very painful talaga.
I think i can do it more kaso yung grip ang nagiging issue. Sa tagal ko nag mixed grip hindi lumakas yung grip ko. Very painful talaga.
what if kung mag gloves ka paps? pero ako kasi mas feel ko ang bar pag walang gloves hehe
as much as possible naiwas ako sa glvoes pre. Chalk lang to avoid sweaty palms par magdevelop yung grip strength ko. Need ko malagpasan to by continuing to deadlift.
Note:
Good day today. Masakit yung wrist ko dahil sa jiu jitsu kahapon pero natapos ko pa din yung 120 lbs bench press. Next week back to 125 lbs na which is my heaviest. Hopefully malagpasan ko. Same thing sa squat. Dati nung RPT muntik ko pa hindi magawa yung 1x5 ng 200 lbs. Ngayon 2x5 at 1x6 pa nung 200 lbs. Muntik pa nga maging 7 reps pero nagingat na ako. Like bench press, nakabalik na ako sa heaviest ko sa squat with 205 lbs. Ito yung dati na hindi ko malagpasan ng past 4 reps. Confident ako na malalagpasan ko ito.
Sa deadlift naman disappointed ako na 5 lang nagawa ko sa 215 lbs. I think i can do it more kaso yung grip ang nagiging issue. Sa tagal ko nag mixed grip hindi lumakas yung grip ko. Very painful talaga.
If I may suggest to use wrist straps to assist with the grip. If you want heavy dead lifts with more reps, straps will surely help. Please note that the goal is to lift heavy. Do not put much concern on the grip itself.
@bigbro said:
Sa deadlift naman disappointed ako na 5 lang nagawa ko sa 215 lbs. I think i can do it more kaso yung grip ang nagiging issue. Sa tagal ko nag mixed grip hindi lumakas yung grip ko. Very painful talaga.
If I may suggest to use wrist straps to assist with the grip. If you want heavy dead lifts with more reps, straps will surely help. Please note that the goal is to lift heavy. Do not put much concern on the grip itself.
thaks for the suggestion. Will try it out next time. Will also try a hook grip instead of the normal double overhand.
Side Lateral Raise 2x8-10(RPT style)
1x10 15 lbs
1x11 10 lbs
Increase weight next session
Front Dumbbell Raises 2x8-10(RPT style)
1x10 15 lbs
1x11 10 lbs
Increase weight next session
Rear Delt Fly 2x8-10(RPT style)
1x10 15 lbs
1x11 10 lbs
Increase weight next session
Fasting:
Leangains Day 147
Last meal yesterday: 9 pm
First meal today: 11 am
fed training
Last meal today: 8:30 pm
Note:
Nadissapoint ako sa sarili ko today sa squat. Tagal ko nagwork para makabalik sa 205. Nagawa ko yung first set na 5 reps tuwang tuwa ako kasi parang 3 weeks ako dati stuck sa 205 na puro 3 reps lang dati nung RPT. Then nung second set pagdating sa 4th set nagduda ako sa sarili ko at bigla nanlamig yung katawan ko kaya hindi ko nahit yung 5th rep. Ayan tuloy babalik ako sa 185 lbs sa friday. Hindi ako dapat nagduda na kaya ko yung last rep. Nagdagdag pala ako front dumbbell raises today kasi last workday so madami time kaya nagdagdag ako ng new exercise.
Wide Grip Lat Pulldown 2x6-8 (RPT style)
1x8 90 lbs
1x9 85 lbs
Increase reps lbs next week
Fasting:
Leangains Day 149
Last meal yesterday: 8 pm
First meal today: 11 am
fasted training
Last meal today: 9pm
Note:
Minalas sa bench pre dapat nacomplete ko ito. Nawalan ng hangin mid final rep sa first set kaya bumaba. Need to do better kapag nakabalik ako sa 125 lbs. Deadlift ok naman. I decided to stick sa double overhand grip and just endure kaya ok naman. Im thinking about my exercises for today. For me magandang combo yung rows at pulldowns dahil both work the back. Im thinking of what to add here to make it better or maybe ill just move the barbell shrugs here.
Edit: Ngayon ko lang napansin na nalimutan ko mag incline dumbbell press haha
Note:
Super good day today. Sa wakas nalagpasan ko na yung 95 lbs sa overhead press. Tagal ko din natigil jan. First time ko magbubuhat ng 100 lbs sa OHP next week. Today ko din ginawa yung dumbbell press na nalimutan ko ng wednesday.
Comments
June 7
Early Morning weigh-in after bathroom:
71.8 kg
Exercise:
GSLP
Overhead Press 95 lbs
1x5
1x3
1x2
deload to 85 lbs next session
Deadlifts 210 lbs
1x7
Increase by 5 lbs next week
TBAR Rows 2x6-8 (RPT style)
1x8 85 lbs
1x9 80 lbs
Increase rep next week
Wide Grip Lat Pulldown 2x6-8 (RPT style)
1x8 85 lbs
1x9 80 lbs
Increase rep next week
Incline Dumbell Press 2x8-10
1x10 35 lbs
1x11 30 lbs
Increase by 5 lbs next week
Chinup Training
1st set: 1x2 BW, 1x3 chinup w/ band
2nd set: 1x2 BW, 1x3 chinup w/ band
3rd set: 1x5 negative chinups
Fasting:
Leangains Day 135
Last meal yesterday: 9pm
First meal today: 12:30 pm
fed training
Last meal today: 9pm
Note:
Good and bad day. Good day kasi first time ko makapag 5 reps sa 95 lbs. Nung RPT yung ginagawa ko 4 times ko ata nafail yung 95 lbs. Hindi ako makalagpas sa 4 reps. Bad day kasi hindi ko nagawa yung 5 reps sa second and 3rd set so deload ulit to 85 lbs. Hopefully next time ko maencounter yung 95 lbs malagpasan ko na. As for deadlift, I think lumalabas na yung disadvantages ng matagal kong paggamit ng mixed grip. Nung nagfail ako dun sa 230 lbs nagslip yung bar. Same thing today. Umabot nga ako sa 7 reps sa 210 lbs pero every angat feel ko dudulas yung bar kahit may chalk. Obviously weak yung grip ko dahil nasanay ako sa mixed grip since 175 lbs dati.
Since nag jiu jitsu na ako, icoconsider ko na siya as part of my GSLP workout. Another thing is tatanggalin ko na yung HIGH intensity Conditioning at papalitan ko nalang ng more Chinup progression training.
My NEW GSLP:
Monday
Fast Walking (Fasted or not)
Bench Press / Overhead Press 2x5, 1x5+AMRAP
Squats 2x5, 1x5+AMRAP
Shoulder Press 2x6-8 or 2x8-10 (RPT style)
Incline Dumbbell Press 2x6-8 or 2x8-10 (RPT style)
Side Lateral Raise 2x6-8 or 2x8-10 (RPT style)
Rear Delt fly 2x6-8 or 2x8-10 (RPT style)
Tuesday
Fast Walking (Fasted or not) and/or Jiu Jitsu
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
Deadlifts 1x5+AMRAP
Wide Grip Lat Pulldown 2x6-8 or 2x8-10 (RPT style)
Rows 2x6-8 or 2x8-10 (RPT style))
Incline Dumbell Press 2x6-8 or 2x8-10 (RPT style)
Chin up with and without bands 1x5 (rippedbody chinup progression method)
Negative Chinups 1x5
Tuesday
Fast Walking (Fasted or not) and/or Jiu Jitsu
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 2x6-8 or 2x8-10 (RPT style)
Tricep Extension 2x6-8 or 2x8-10 (RPT style)
Leg curls 2x6-8 or 2x8-10 (RPT style)
Standing Barbell Calf Raises 1x12-16 (RPT style)
Tuesday
Fast Walking (Fasted or not) and/or Jiu Jitsu
Chin up with and without bands 5x5 (rippedbody chinup progression method)
Negative Chinups 1x5
Sunday
Fast Walking (Fasted or not)
June 8
Early Morning weigh-in after bathroom:
72.2 kg
Exercise:
2 hours jiu jitsu
Fasting:
Leangains Day 136
Last meal yesterday: 9pm
First meal today: 11:00 am
2 hours jiu jitsu
Last meal today: 8pm
Note:
Hindi ko na kinaya na mag chinups pa after jiu jitsu. Sobrang sakit na ng mga braso ko at pagod na pagod na ako. Duda nga ako kung kaya ko mag bench press at bicep curls bukas sa sakit ng arms ko.
June 9
Early Morning weigh-in after bathroom:
71.4 kg
Exercise:
GSLP
Bench press 115 lbs
2x5
1x7
Increase weight next week
Squats 195 lbs
2x5
1x5
Increase weight next week
Incline Dumbell Press 2x6-8
1x8 35 lbs
1x9 30 lbs
Increase reps next week
Barbell Curls 2x8-10
1x10 50 lbs
1x11 45 lbs
Increase weight next week
Standing Barbell Calf Raise 1x12-16
1x16 144 lbs
Increase weight next week
Leg Curl 2x8-10
1x10 75
1x11 70
Increase weight next week
Tricep Extensions 2x8-10
1x10 30
1x11 25
Increase weight next week
Fasting:
Leangains Day 137
Last meal yesterday: 8pm
First meal today: 11:00 am
fed training
Last meal today: 8:30pm
Note:
Grabe hirap nga ako mag bench press sa sakit ng arms ko sa jiu jitsu. Initially ang plan ay mag add ng 10 lbs sa bench press dahil as per GSLP dapat x2 ang dagdag pag naka 10 reps sa AMRAP set. Pero dahil nga masakit ang arms ko naisip ko wag na magrisk at go with the 5 lbs increase. Buti at no issues naman naka 7 reps pa ako sa AMRAP set. Same thing sa barbell curls naiiyak ako kada curl. Hirap na hirap pa ako magbuhat nung mga plates.
June 10
Early Morning weigh-in after bathroom:
71.2 kg
Exercise:
2 hours Jiu Jitsu
Fasting:
Leangains Day 138
Last meal yesterday: 8:30pm
First meal today: 11:00 am
Jiu Jitsu
Last meal today: 8:30 pm
Note:
Like last time, hindi talaga kinaya mag chin ups today after jiu jitsu dahil sa sakit ng arms. Matinding cardio talaga lupaypay ako kada training at sakit ng katawan lalo na arms ko.
yo paps, tumatakbo ka ba? have you tried sprinting?
jogging dati. sprinting never. Ngayon at the most puro lakad nalang ang cardio ko.
June 11
Early Morning weigh-in after bathroom:
70.8 kg
Exercise:
None
Fasting:
Leangains Day 139
Last meal yesterday: 8:30pm
First meal today: 11:00 am
no training
Last meal today: 9 pm
Note:
None
June 12
Early Morning weigh-in after bathroom:
71.35 kg
Exercise:
None
Fasting:
Leangains Day 140
Last meal yesterday: 9pm
First meal today: 11:00 am
no training
Last meal today: 7:30 pm
Note:
No training kasi nagtagaytay after work saka akala ko hindi magbubukas yung gym dahil holiday
June 13
Early Morning weigh-in after bathroom:
70.45 kg
Exercise:
2 hours of Jiu Jitsu
Fasting:
Leangains Day 141
Last meal yesterday: 7:30 pm
First meal today: 11:00 am
Jiu Jitsu
Last meal today: 8:30 pm
Note:
Maganda training ng jiu jitsu ngayon. Kada tap, 5 burpees. Ako ata may pinakaramami haha pero exercise pa din yun.
lol sana parati ka tap hahaha peace paps
June 14
Early Morning weigh-in after bathroom:
69.9 kg
Average weight this week:
kg 71.25
lbs 157.07936
Exercise:
GSLP
Overhead Press 85 lbs
2x5
1x7
Increase by 5 lbs next week
Deadlifts 215 lbs
1x5
Increase by 5 lbs next week
Seated Cable Rows 2x8-10 (RPT style)
1x10 75 lbs
1x11 70 lbs
Increase by 5 lbs next week
Wide Grip Lat Pulldown 2x8-10 (RPT style)
1x10 85 lbs
1x11 80 lbs
Increase by 5 lbs next week
Incline Dumbell Press 2x10-12 (RPT style)
1x12 35 lbs
1x13 30 lbs
Increase by 5 lbs next week
Fasting:
Leangains Day 142
Last meal yesterday: 8:30 pm
First meal today: 12 noon
fasted training
Last meal today: 8 pm
Note:
Ok naman yung training today. Pinalitan ko ng seated cable row yung Tbar row muna as suggested by @t4g4y . Ok naman ramdam na ramdam ko talaga yung likod ko sumakit talaga. Sa deadlift naman disappointed ako na 5 lang nagawa ko sa 215 lbs. I think i can do it more kaso yung grip ang nagiging issue. Sa tagal ko nag mixed grip hindi lumakas yung grip ko. Very painful talaga.
haha syempre ang goal is hindi magtap or less tap as possible
what if kung mag gloves ka paps? pero ako kasi mas feel ko ang bar pag walang gloves hehe
as much as possible naiwas ako sa glvoes pre. Chalk lang to avoid sweaty palms par magdevelop yung grip strength ko. Need ko malagpasan to by continuing to deadlift.
makasingit lang mga sir, sa experience ko sa LP gloves pag napawisan dumudulas yung grip sa deadlift.
singit lang ng singit bro welcome lahat sa journal ko ^_^
June 15
Early Morning weigh-in after bathroom:
70.3 kg
Exercise:
2 hours Jiu Jitsu
Fasting:
Leangains Day 143
Last meal yesterday: 8 pm
First meal today: 10 am
2 hrs jiu jitsu
Last meal today: 7 pm
Note:
None
June 16
Early Morning weigh-in after bathroom:
69.95 kg
Exercise:
GSLP
Bench press 120 lbs
2x5
1x5
Increase weight next week
Squats 200 lbs
2x5
1x6
Increase weight next week
Barbell Curls 2x6-8
1x8 55 lbs
1x9 50 lbs
Increase reps next week
Standing Barbell Calf Raise 1x12-16
1x16 155 lbs
Increase 10lbs next week
Leg Curl 2x6-8
1x8 80
1x9 75
Increase reps next week
Tricep Extensions 2x6-8
1x8 35
1x9 30
Increase reps next week
Fasting:
Leangains Day 144
Last meal yesterday: 7 pm
First meal today: 10 am
fed training
Last meal today: 8:30 pm
Note:
Good day today. Masakit yung wrist ko dahil sa jiu jitsu kahapon pero natapos ko pa din yung 120 lbs bench press. Next week back to 125 lbs na which is my heaviest. Hopefully malagpasan ko. Same thing sa squat. Dati nung RPT muntik ko pa hindi magawa yung 1x5 ng 200 lbs. Ngayon 2x5 at 1x6 pa nung 200 lbs. Muntik pa nga maging 7 reps pero nagingat na ako. Like bench press, nakabalik na ako sa heaviest ko sa squat with 205 lbs. Ito yung dati na hindi ko malagpasan ng past 4 reps. Confident ako na malalagpasan ko ito.
If I may suggest to use wrist straps to assist with the grip. If you want heavy dead lifts with more reps, straps will surely help. Please note that the goal is to lift heavy. Do not put much concern on the grip itself.
thaks for the suggestion. Will try it out next time. Will also try a hook grip instead of the normal double overhand.
June 17
Early Morning weigh-in after bathroom:
70.2 kg
Exercise:
2 hours jiu jitsu
Fasting:
Leangains Day 145
Last meal yesterday: 8:30 pm
First meal today: 11 am
2 hours jiu jitsu
Last meal today: 8 pm
Note:
None
June 18
Early Morning weigh-in after bathroom:
70.55 kg
Exercise:
None
Fasting:
Leangains Day 146
Last meal yesterday: 8:30 pm
First meal today: 19:30 am
No training
Last meal today: 9 pm
Note:
None
June 19
Early Morning weigh-in after bathroom:
71.95 kg
Exercise:
GSLP
Overhead Press 90 LBS
2x5
1x5
Increase by 5 lbs next session
Squats 205 lbs
1x5
1x4
1x3
Deload to 185 lbs next session
Shoulder Press 2x8-10(RPT style)
1x10 30
1x11 25
Increase weight next session
Barbell Shrugs 2x8-10(RPT style)
1x10 95 lbs
1x11 90 lbs
Increase weight next session
Side Lateral Raise 2x8-10(RPT style)
1x10 15 lbs
1x11 10 lbs
Increase weight next session
Front Dumbbell Raises 2x8-10(RPT style)
1x10 15 lbs
1x11 10 lbs
Increase weight next session
Rear Delt Fly 2x8-10(RPT style)
1x10 15 lbs
1x11 10 lbs
Increase weight next session
Fasting:
Leangains Day 147
Last meal yesterday: 9 pm
First meal today: 11 am
fed training
Last meal today: 8:30 pm
Note:
Nadissapoint ako sa sarili ko today sa squat. Tagal ko nagwork para makabalik sa 205. Nagawa ko yung first set na 5 reps tuwang tuwa ako kasi parang 3 weeks ako dati stuck sa 205 na puro 3 reps lang dati nung RPT. Then nung second set pagdating sa 4th set nagduda ako sa sarili ko at bigla nanlamig yung katawan ko kaya hindi ko nahit yung 5th rep. Ayan tuloy babalik ako sa 185 lbs sa friday. Hindi ako dapat nagduda na kaya ko yung last rep. Nagdagdag pala ako front dumbbell raises today kasi last workday so madami time kaya nagdagdag ako ng new exercise.
June 20
Early Morning weigh-in after bathroom:
71.05 kg
Exercise:
30 minutes stationary bike
Chinup training:
1st set: 1x3 BW, 1x2 chinup w/ band
2nd set: 1x3 BW, 1x2 chinup w/ band
3rd set: 1x1 BW, 1x4 chinup w/ band
4th set: 1x2 BW, 1x3 chinup w/ band
5th set: 1x2 BW, 1x3 chinup w/ band
6th set: 1x5 negative chinups
Fasting:
Leangains Day 148
Last meal yesterday: 8:30 pm
First meal today: 11 am
fasted LISS + chinup training
Last meal today: 8 pm
Note:
Nagattend ng seminar yung jiu jitsu instructor namin so balik to chinup training me today
June 21
Early Morning weigh-in after bathroom:
70.6 kg
Average weight this week:
kg 70.6571428571
lbs 155.7723355379633
Exercise:
GSLP
Bench Press 125 lbs
1x4
1x3
1x2
Deload to 115 lbs next week
Deadlifts 220 lbs
1x5
Increase by 5 lbs next week
Seated Cable Rows 2x6-8 (RPT style)
1x8 80 lbs
1x9 75 lbs
Increase reps next week
Wide Grip Lat Pulldown 2x6-8 (RPT style)
1x8 90 lbs
1x9 85 lbs
Increase reps lbs next week
Fasting:
Leangains Day 149
Last meal yesterday: 8 pm
First meal today: 11 am
fasted training
Last meal today: 9pm
Note:
Minalas sa bench pre dapat nacomplete ko ito. Nawalan ng hangin mid final rep sa first set kaya bumaba. Need to do better kapag nakabalik ako sa 125 lbs. Deadlift ok naman. I decided to stick sa double overhand grip and just endure kaya ok naman. Im thinking about my exercises for today. For me magandang combo yung rows at pulldowns dahil both work the back. Im thinking of what to add here to make it better or maybe ill just move the barbell shrugs here.
Edit: Ngayon ko lang napansin na nalimutan ko mag incline dumbbell press haha
June 22
Early Morning weigh-in after bathroom:
n/a
Exercise:
None
Fasting:
Leangains Day 150
Last meal yesterday: 9 pm
First meal today: 10 am
no training
Last meal today: 8pm
Note:
Hindi ako nakapagjiu jitsu today kasi overtime sa office.
June 23
Early Morning weigh-in after bathroom:
72.2
Exercise:
GSLP
Overhead Press 95 LBS
2x5
1x5
Increase by 5 lbs next session
Squats 185 lbs
2x5
1x7
Increase by 5 lbs next session
Barbell Curls 2x8-10 (RPT style)
1x8 55 lbs
1x9 50 lbs
Increase by 5 lbs next session
Standing Barbell Calf Raise 1x12-16 (RPT style)
1x16 165 lbs
Increase 10lbs next week
Leg Curl 2x6-8 (RPT style)
1x5 80
1x4 75
Deload by 5 lbs next session
Tricep Extensions 2x8 -10 (RPT style)
1x10 35
1x11 30
Increase by 5 lbs next session
Incline Dumbell Press 2x6-8 (RPT style)
1x8 40 lbs
1x9 35 lbs
Increase reps next week
Fasting:
Leangains Day 151
Last meal yesterday: 8 pm
First meal today: 10 am
fed training
Last meal today: 8:30 pm
Note:
Super good day today. Sa wakas nalagpasan ko na yung 95 lbs sa overhead press. Tagal ko din natigil jan. First time ko magbubuhat ng 100 lbs sa OHP next week. Today ko din ginawa yung dumbbell press na nalimutan ko ng wednesday.
June 24
Early Morning weigh-in after bathroom:
71.45
Exercise:
2 hours jiu jitsu training
Fasting:
Leangains Day 152
Last meal yesterday: 8:30 pm
First meal today: 9 am
2 hours jiu jitsu training
Last meal today: 8 pm
Note:
None
June 25
Early Morning weigh-in after bathroom:
71
Exercise:
No training
Fasting:
Leangains Day 153
Last meal yesterday: 8 pm
First meal today: 8 am
no training
Last meal today: 9 pm
Note:
None
June 26
Early Morning weigh-in after bathroom:
71.4
Exercise:
GSLP
Bench Press 115 LBS
2x5
1x7
Increase by 5 lbs next session
Squats 190 lbs
2x5
1x7
Increase by 5 lbs next session
Shoulder Press 2x6-8(RPT style)
1x8 35
1x9 25
Increase reps next session
Side Lateral Raise 2x6-8(RPT style)
1x8 20 lbs
1x9 15 lbs
Increase reps next session
Front Dumbbell Raises 2x6-8(RPT style)
1x8 20 lbs
1x9 15 lbs
Increase reps next session
Rear Delt Fly 2x6-8(RPT style)
1x8 20 lbs
1x9 15 lbs
Increase reps next session
Fasting:
Leangains Day 153
Last meal yesterday: 9 pm
First meal today: 5 am
fed training
Last meal today: 10 pm
Note:
None