2nd Powerlifting Meet Prep. Got the Bronze. Chase the Gold.
Masala Maker
Posts: 476
I think making a journal here would help motivate me to up the ante so to speak! hehe. So here goes.
(@285lbs, Aug 2011)
(@205lbs, taken july 27th 2013. )
I have been unfit all my life, I cannot recall a time in my childhood where I wasn't fat as hell. My worst was at least 285lbs and over 40% bodyfat when I was 17. I ate like shit and had a sedentary lifestyle mostly drunk and partied in my spare time. I started training as a cook in school and ate some more, decided had to change lifestyles when I started to feel my legs and face going numb on me on bad days. Scary stuff.. Quit sweets, soda and walked everywhere. Started not being able to do a single push up, I couldn't even jog. I started lifting light weights and followed broscience trainers hehe.
Got down to 220, got too comfortable and relapsed when I got to work at a hotel as a cook and went back to 250lbs. When I got into a better hotel that had so much food in it I went up a few pounds more haha. Being around too much food finally desensitized me and knowing how most dishes were made with so much unhealthy stuff into it (mayo, butter, flour, whip cream etc.) I got heavily into nutrition and the livestrong.com website and used my being inside a kitchen to my advantage by eating all the right stuff( nuts, lean protein, veggies, whole foods). Finally decided to really get into it and did HIIT training and circuit body weight exercises at home and outside. Last month I enrolled in a nearby gym and got into the compound lifts, squats, DL's and have gotten down to 200lbs and am in the best shape I have ever been.
I always carry around an old ID picture of myself to show overweight friends that this isn't final and it isn't genetics and It only takes will and perseverance to change your life. Lifting is awesome haha.
My goal is to lose more body fat for health benefits and gain increased functional strength for daily activities. I don't care about visual aesthetics since I'm not pretty to look at in the first place haha..
(@285lbs, Aug 2011)
(@205lbs, taken july 27th 2013. )
I have been unfit all my life, I cannot recall a time in my childhood where I wasn't fat as hell. My worst was at least 285lbs and over 40% bodyfat when I was 17. I ate like shit and had a sedentary lifestyle mostly drunk and partied in my spare time. I started training as a cook in school and ate some more, decided had to change lifestyles when I started to feel my legs and face going numb on me on bad days. Scary stuff.. Quit sweets, soda and walked everywhere. Started not being able to do a single push up, I couldn't even jog. I started lifting light weights and followed broscience trainers hehe.
Got down to 220, got too comfortable and relapsed when I got to work at a hotel as a cook and went back to 250lbs. When I got into a better hotel that had so much food in it I went up a few pounds more haha. Being around too much food finally desensitized me and knowing how most dishes were made with so much unhealthy stuff into it (mayo, butter, flour, whip cream etc.) I got heavily into nutrition and the livestrong.com website and used my being inside a kitchen to my advantage by eating all the right stuff( nuts, lean protein, veggies, whole foods). Finally decided to really get into it and did HIIT training and circuit body weight exercises at home and outside. Last month I enrolled in a nearby gym and got into the compound lifts, squats, DL's and have gotten down to 200lbs and am in the best shape I have ever been.
I always carry around an old ID picture of myself to show overweight friends that this isn't final and it isn't genetics and It only takes will and perseverance to change your life. Lifting is awesome haha.
My goal is to lose more body fat for health benefits and gain increased functional strength for daily activities. I don't care about visual aesthetics since I'm not pretty to look at in the first place haha..
Post edited by Masala Maker on
Comments
Naloloko nga yung mga tao rito sa kusina sakin pinipitik ko sa butchery yung mga kinakatay nilang chicken breast saka salmon hahaha!
Determination and discipline lang, kayang kaya niyo yan! Kampai!
August 5, 2013
BP 110lbs 3x12
DL 100lbs 5x12
Squat 100lbs 2x15
BB OHP 60lbs 3x8
BB Rows 80lbs 3x12 new PR :yahoo:
@198/90kg August 5 pre w/o.
Imagine being around delicious, mouth watering food all the time but you fought and resisted temptation. Welcome to pbb brah! Tuloy tuloy lang we can make it!
@monching11, dude kung alam mo lang, ang sarap pa naman lumamon! HAHA! thanks man!
Superset
BB Bicep Curls 50lbs 5x12
Tricep Pull Downs 80lbs 5x12
Preacher Curls 50 3x12
Skullcrushers 40 3x20
BB shrugs 120lbs 5x12
Dumbell side bends 60lbs 5x20
Side planks (body weight) 120 sec x 3
Planks (body weight) 120 sec x 3
Push ups (body weight) 25 reps x3
Tabatta Squatting 13 points
all your hard work and sacrifices paid off
tuloy tuloy lang motivating story!
welcome! MIRIN!!!
brahh patience lng!!
I'm feeling a bit overtrained mates. Binasa ko yung 8 signs you might be overtraining na copypasta rito and I have some of the symptoms tulad ng hindi makatulog, at low energy throughout the day. Baka lang dahil sobra sa deficit at pagod sa work being on my feet the whole day tapos tatakbo pa pauwi. Kelangan ko i review ang kinakain ko or bawasan yung deficit to 1 pound a week lang. Badtrip kanina habang nag jojog ako napansin ko nawala na yung money clip ko which contained last cut offs wages. Badtrip yung loose shorts ko.
Pahinga muna mamayang day.
August 6, 2013 Meals (next time may pics na! haha)
Breakfast (house)
kamote x 2
banana x 1
eggs x 2:
Black coffee 2 cups sugar 2 tbsp
Lunch (work)
Beef Striploin 800grams
Tuna Sashimi 3oz
Whole Milk 1 ltr
Papaya 2 cups
Watermelon (blended) 1 cup
Iced Coffee w/ creamer 2 tbsp sugar 2 tbsp lemon juice
Cabbage 2 cups
Tomato 1 cup
Dinner(work)
Mahi Mahi fillet 300grams
Fresh Orange juice 2 cups
Black coffee 2 cups sugar 2 tbsp lemon juice
Aftershift
Brown rice 1/2 cup
Eggs 2
Chicken breast 2 pcs.
Black Coffee 1 cup 1 tbsp sugar lemon juice
Dinagdagan ko kain ko, feeling ko masyadong maraming na eexpend na energy sa cardio papunta at pauwi from work (over a thousand guestimate.) Hindi na kinakaya pagsabayin since having started lifting heavy for me.
Breakfast (Home)
Spaghetti Bolognese, Pan fried Chicken Liver (toyo calamansi, peppers, adobo style)
Alamang
Lunch(Service Time, mga nakaw na sandali ng pagkain sa dishwashing area bago pumasok sa sariling kusina haha)
2pc chicken breast (salt pepper, white wine)
2pc 200grams medium rare salmon (salt pepper, lemon juice white wine)
Dinner (after dinner service time)
800grams Beef Sirloin
1pc chicken breast
not pictured
2 cups milk
walnuts one cup
avocado half fruit
nasi goreng half cup
Jogging 45 minutes home
Excited for tomorrow.
August 12, 2013
Jogging/Walking/Sprinting from 4AM to 6AM
Slept till 2PM
Ate a ton of squash, carrots, ladyfingers, eggs and brown rice. Barley Grass + milo + energen shake. Buko juice.
3PM Teamsports Gym, Verdant LPC.
BB Conventional Deadlift: 200lbs 1x5(So happy with this. PR) 150 1x10, 100 1x15
BB Squats: 160lbs, 3x8
BB OHP: 70lbs 1x12, 1x8, 1x10 new PR.
BB Rows: 80lbs 3x12
BB Bench Press: 100lbs 3x10
Clean and Jerks( for fun )80lbs 1x5
(Got weaker on my bench for some reason failed doing 120 for reps. got beat up by the DL's and Squats maybe. Will try doing the bench earlier into my workout next time and see what's up. If I still feel weaker, might rest more than usual and give myself the whole 48 hours to rest which I've been neglecting more than a few times now)
My training buddy/ former band-mate/best friend who does push/pull/legs & core talked me into doing a three day split. So as one quest ends, another journey begins.
August 13, 2013 (Pull day)
Lat Pulldown 110lbs, 3x12
Narrow Lat Pulls 100lbs, 3x12
Barbell Rows 80lbs, 3x12
Upright Rows 70lbs, 3x10
Dumbell Side Raises, 25's, 3x10
Dumbell Raises 25's, 3x10
Farmers Walk 100's, 60sec x 3
Bicep Curls 60lbs, 3x12
Shrugs 200lbs 3x15
August 14,2013 (Leg/Core)
Fucking hell, pumutok yung calyo ko sa dominant hand ko (left) below the middle finger where I usually grip the bar with while doing my Deadlifts. Anybody experience this when first starting out lifting heavy?
Box Jumps 3ft 3x20
Squats 100lbs x 20, 180lbs 3x8
Deadlift 100lbs x20, Deadlift 200x3 (stopped due to my callous popping)
Lunges 40's 1x20
Planks 35lbs plate 2x 1 min, 1x 80seconds
Crunches 5x20 (home)
Side Planks 3x1 minute (home)
Oblique Side Bends 50lbs plate 3x12
Sarap mag leg day. Yun ata yung strongest point ko by mesotype and genetics.
Hate na hate ko mag bench press. I guess I need to work on it.
Nag lilinis ako ng laptop ko kanina, nahanap ko to hahaha! Ito ata yung highest weight ko rin.
August 14,2013
196lbs, 89kg
for 3 days because of the typhoon.
My mates couldn't get to work because of flooding and I had to work the whole operation by myself(breakfast lunch and dinner) probably got close to 6 hours of sleep for the whole three days I was there. Crazy shit. Haven't lifted in a while. I hope I didn't gain more unneeded fat mass and lost strength. Been eating shit food and been binge drinking in my room in between service time with cook friends throughout the week.
i know the feeling brother, im a chef aswell. i just did 11 straight days without day off 2 weeks ago and starting today im going to work 8 straight. i hope you get compensated well. just see it as a game and dont stress out put the music on and have a good time.
That's nice sobrang sarap ng service rush. I'm sure you're addicted to it as well hehe.. I'm a kitchen helper lang for an indian kitchen for a buffet hotel restaurant , what kind of kitchen do you work in?
August 22, 2013
Got back to face the iron and tested out my usual lifts. Did pretty decently considering the amount of chain smoking and binge drinking i subjected myself to when the typhoon hit.
Conventional DL's
100lbs, 2x20
150lbs 1x12
200lbs 1x8
Sobrang favorite lift ko na ngayon yung Deads, I find it the most easy to progress in lalo na noob ako. really been pushing it with DL's.
250lbs 1x3 (PR)
260lbs 1x2 (PR)
Barbell Bench Press
100lbs 3 x 10
Squats
180lbs 3x10
Rows
80 3x12
Clean and Jerks
70 3x5
All in all I'm really glad I haven't lost strength as much but my stamina really took a hit as halfway through my 2nd lift(squats) I was running out of breath and shit. Hoping to get back into it and get stronger next month.
Sa this coming sahod gonna buy a 100 more pounds worth of plates and mats for my garage so I can drop the BB on the ground with full confidence. No cash yet for a power rack or a bench. Maybe pag may 13th month na ko.
What lifts I do at home:
Overhead Squats
Power Clean and Press
Deadlifts
BB rows
Bicep Curls
That's all I can think of doing. Anyone else know of any barbell/floor lifts I could incorporate to my home workout?
2. "hacks"-kelechi opara
3. Tbar rows- hold the bar na lang and use smaller plates kung meron ka for better range of motion
4. shrugs (front and back)
5. floor press
ayan muna, medyo practical yan kagaya nung mga nasa list mo. madami pa pero exotic na masyado yung mga exercises at hindi gano masayang gawin