NOON: lamon, NGAYON: IF mode: The J

tjdc3tjdc3 Posts: 69
in Personal Journals
Hello guys!

i have been lurking for a month na din siguro, I guess its time to share my practice and welcome the comments/suggestions especially from experienced lifters like YOU.

my last serious days of workout was way back 2008 pa. Back then I lifted for a year and i see great results especially tabain talaga ako. Since I got the job 2008, i stopped na and seriously, hindi naman agad ako tumaba until first half of 2012. At the second half of 2012siguro dun na talaga nag slow lalo metabolism ko siguro due to stress na rin. and so marami na nakakapansin na im getting heavier and upon checking my waist is 39cm! dati 34 or less pa ata yun amf talaga. kaya i finally decided to get back to the gym and practice a healthier lifestyle.

So yun na muna. Thanks for reading. and thank you PBB

Note* Changed the title of subject. may nauna na pala. :)

Comments

  • kopikopi Posts: 690
    Welcome sir! And log lng ng log ng workout..magiging worth it din yan..as for crea and amino mdami sa CnC sir dun ka magshopping..goodluck sir ! :^^
  • tjdc3tjdc3 Posts: 69
    ^Never ko pa na try pumunta CnC. pero dami ko nga nabasa na dun talaga mura. Sana nga meron malapit dito sa amin, kaya yung pm7 kay sir oaks ako bumili. hehehe
  • Mighty_OakMighty_Oak Posts: 3,940
    Bro have you computed your calorie intake and macronutrient breakdown? Since fat loss ang goal mo I assume, importante na malaman mo yan.
  • tjdc3tjdc3 Posts: 69
    ^Honestly di ko cinocompute yung calories basta iwas ako sa oily and too starchy carbs(except rice :)) and i check on the size. what i do now is putting more muscles to achieve faster metabolism, then losing belly fat follows.

    but your right, dapat bilang ko para ma maximize results. :)
  • Mighty_OakMighty_Oak Posts: 3,940
    You're on the right path. Kung bulking phase almost no need to track it but just continue lifting really heavy to regain your strength.
  • tjdc3tjdc3 Posts: 69
    ^thanks sir oaks. sarap mag flex. epekto ata to ng pm7. hahaha
  • kopikopi Posts: 690
    tama basta discipline and determination sa goals..eat the right macros..and maximize ur rest days..kudos! :^^
  • jcumali008jcumali008 Posts: 1,090
    welcome sir..
  • dimzon03dimzon03 Posts: 1,552
    welcome bro!cheers
  • tjdc3tjdc3 Posts: 69
    ayan nag +10kg na ko sa decline bench press ko kanina. sarap talaga pag may na aaccomplish. :) thanks sa warm welcome guys! tuloy tuloy na dapat to. :)
  • LEUCINELEUCINE Posts: 264
    welcome Bro welcome
    pa-hirit naman ^__^
    lagay ka ng mga pic. gains mo

    cheers
  • emon02emon02 Posts: 700
    welcome sir tuloy tuloy lang ng buhat. :sport:
  • tjdc3tjdc3 Posts: 69
    @leucine
    saka na siguro. puro before pa lang mapapakita ko kasi may 2 months pa lang me buhat. ahahaha. thanks

    @emon02
    thanks din sir :)
  • tjdc3tjdc3 Posts: 69
    Did a 70kg deadlift today from a 60kg last week. focused on my back and biceps. sarap talaga after 1 hour of workout.

    tried pull ups pero weak pa talaga. did a 65kg pull down(machine) instead pero hindi me convinced sa form ko parang pinipilit lang. ehehe. kaya bawas muna sa 55kg. so far ok naman.
  • tjdc3tjdc3 Posts: 69
    haay. pasukan nanaman. at dahil wala pa mga boss ko dito sa work, mag babasa basa muna ako dito sa pbb. haay sarado gym kanina badtrip lunes nako work out nito, 4 days pahinga. nakakabitin and holiday. kamusta bakasyon nyo mga bossing?
  • milksworthmilksworth Posts: 3,130
    tj bukas mascu ngayon ah sama ka samin mamaya dun kami mga 4-5pm.
  • tjdc3tjdc3 Posts: 69
    sayang sir may pasok ako. makakasama rin ako one of this days. :)
  • CoreCore Posts: 2,509
    tjdc3 wrote:
    ...and so marami na nakakapansin na im getting heavier and upon checking my waist is 39cm! dati 34 or less pa ata yun amf talaga. kaya i finally decided to get back to the gym...
    [align=right]*That must be in inches.[/align]
    Welcome to PBB pala, sir!
  • tjdc3tjdc3 Posts: 69
    Ang tagal ko na di nag update ng journal. anyways, i wanted to continue now using IF since i just started doing this kanina.

    Tama nga, di ko naman na feel na nabawasan ang lakas ko(masyado). i started my fast at 9PM and break it kanina 3PM.

    So far mukhang ok sya sa sched ko.

    chest/tri day kanina.

    incline bench:
    115 x 12
    135 x 12
    155x 10
    165 x 10
    175 x 10

    superset: Flat dumbell chest press + flies
    Press: 60 x 6 , flies 35 x 10 (4 sets)

    decline bp
    135 x 10 x 3

    skullcrushers
    60 x 10 x 3

    cable cross overs
    50 x 10 x 4

    dips maxchine
    150 x 10 x 4

    wala ako bcaa kanina. try ko tomorrow kaka buy ko lang after ng wo eh. hehe.
  • OhsnapOhsnap Posts: 425
    Welcome sir :)
  • tjdc3tjdc3 Posts: 69
    Thanks :)

    nag palit pala ako ng pic. sagwa ng bilbil ko :D
  • tjdc3tjdc3 Posts: 69
    IF: 10:30 Last night to 3PM this afternoon

    Para maiba Legs day on tuesday, sa Gold's Munoz kasi ako nag WO instead of Timog
    ( medyo nag unload ako from my max)

    BB Squats
    135 x 12
    205 x 12
    225 x 10
    245 x 10
    255 x 6

    Leg Press (medyo di ko nakabisado ung exact weight pero round ko sa nearest 10)
    220 x 12
    240 x 12
    260 x 12
    280 x 8

    supersets - medyo di ko nakabisado ung exact weight pero round ko sa nearest 10.
    leg ext and leg curl
    180 x 12 - 70 x 12
    190 x 10 - 80 x 10
    200 x 10 - 90 x 10
    210 x 8 - 100 x 10

    calf raise (machine)
    200 x 12
    220 x 12
    240 x 12
    260 x 12
  • tjdc3tjdc3 Posts: 69
    Back/Biceps Kanina (Still on IF)

    Took 2g of BCAA's before Fasted WO..extra joss and fitnright for pre workout boost

    Pullups (BW) - 8, 7, 6, 6 (medyo humina kunti :( )
    DL - 135x12, 205x12, 225x10, 245x6
    rack pulls 255x6, 265x1 x 3
    BB row - 135x10x2, 155x6x2
    db row - 60x10, 70x10, 75x10x2
    reverse grip bicep curls - 40x10x4
    BB bicep curls - 60x6x4

    kain around 3pm.
  • tjdc3tjdc3 Posts: 69
    to busy updating yesterday's WO, anyways here it goes:

    Chest/Shoulders
    (5x5)
    FDBBP - 55x5, 60x5, 65x5, 70x5, 75x5. then 80x4( medyo ramdam pa lakas kaya nag isa pa pero nag fail after 4 reps)
    Supersets of IDBP and IDBFlies
    55x10, 35x10 (4 sets)
    Arnold Shoulder press - 25x10 x 4sets
    rear deltoid flies - 25x10 x 4 sets
    lateral raises - 20x10x4 sets

    todays wo:
    Arms and a lats

    pullups (BW) - 9, 9, 8, 7
    dips (BW) - 12, 12, 10, 10
    chinups - 8, 8, 8, 7

    supersets - ezbar bicep curls / close grip bench press
    60x10 - 115x10, 70x10 - 135x10, 80x5 - 145x10, 70x10 - 145x10

    reverse grip ezbar bicep curl - 40x10x3, 50x10x1
    skullcrushers - 70x10x3

    end.
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