Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
FULL BODY 1) The Bear (3 sets x 5 reps)
- Warm-up: 20kg x 5
- Work set: 35kg x 5, 32.5 kg x 5 x 2
* 35kg was goddamn tough! Almost failed on last rep push press from the back squat. Deloaded a bit and it became manageable. Will try 35kg again next week.
2a) Seated Cable Row (V-Bar) (3 sets x 12 reps)
- Work set: Slot#6 x 12 x 3
* Tight form and challenging weight. I'll try to increase weight next week.
2b) Telle Fly (3 sets x 12 reps)
- Work set: 20lb x 12 x 3
* Good weight. Very challenging. Will try 25lb next week and see how it goes.
3) Barbell Lunge (3 sets x 12 reps)
- Work set: 35kg x 12 x 3 (per side)
* This is really teh bomb! 12 reps per leg per set is goddamn fatiguing! Deym! Anyway, survived it and I guess I'll try to increase weight next week.
4a) Wide-Grip Cable Pulldown (3 sets x 12 reps)
- Work set: Slot#7 x 12 x 2, Slot#7 x 10, Slot#4 x 10
* Good form but short by 2 reps on the last set. I'll stick with the same weight next week. Added and extra set just to exhaust the lats and biceps.
4b) DB Alternating Shoulder Press (3 sets x 8 reps reps)
- Work set: 25lb x 9 , 25lb x 8 x 2, 15lb x 8 (per side)
* Still leaning back a bit and lower back is hyperextending. Need to correct form in order to progress. This one is also tough. I don't know if I'll be able to increase weight next week.
Once again, THE BEAR kicked my ass! Totally exhausted after the training. I guess my whole body will be sore tomorrow. Hah! Great workout overall. Rest times are kept in check and in compliance with the prescribed numbers.
well that's already heavy for a BB complex routine. The heaviest that i've done on a complex is 45kgs (bar, plates and collars) and damn parang 80kgs binubuhat ko sa last 2 rounds haha!
^ Oo nga boss. Anyabang ko pa kanina eh. Balak ko mag 10kg per side (40kg), buti na lang nahimasmasan ako, ginawa ko lang 7.5kg per side (35kg), ayun, the IRON taught me a lesson. Never be too confident. Hahaha! Ego check, reality check, deloaded a bit. Mas naging ok yung form. :twitcy:
Hopefully I can nail that 35kg on all sets next week! Crossing my fingers.
well most us really get humbled by the iron most of the time. Apparently, the iron taught me to become humble (character-wise) as well to some extent some of the people I know na lalo pa nag shoot up ang kayabangan nila.
Just keep at it lalakas din dyan as you become more conditioned in doing that. hehehe
Random food stats I ate for the month:
- 150 whole eggs
- 15kg of chicken breast fillet
- 2kg of ground beef/mutton
- 25 slices of cheese
- 250ml of coconut oil
- 250ml of ghee
- 500ml of extra virgin olive oil
- 1kg raw almonds
- 1/2 kg raw cashew
- boatload of veggies which I won't dare to count :lol
These are only foods I ate at home, hindi pa kasama yung pagkain sa cafeteria during workdays. Got these statistics based on my grocery bills I accumulated this month. Hah!
Yessur! Lamb/sheep meat. Madami dito sa disyerto. Hindi ko pa nasusubukan yung camel meat (hashi) although the local folks claim that it tastes good, even better than lamb/sheep.
Oh, i would defnitely love to have a taste of that (hashi). Some of my friends don't seem to like lamb meat for some reason may after taste daw na malansa, sabi parang high grade beef lang din naman kako ang lasa. or maybe it's just most mediterranean food have a place in my heart (and tummy). hehehe
yeah defnitely depende sa luto and spices. though I'm fine eating kahit plain roasted ot simple lamb chops hehehe too pricey lang talaga sya dito sa atin.
^ Masarap dito yung isang local lamb dish nila. They call it Mandi Laham (Lamb Mandi). Whole lamb is roasted "pugon" style. Served with rice which is also cooked while the lamb was roasting, yung mantika ng roasted lamb meat tumutulo sa ilalim na andun naman yung nilulutong rice. Saraaaappp!
High fat, High Carb, High Protein = High Blood Meal! Hahahaha!
Here is a video with my Mentor Kent and Coach Calvin talking about the unending issue of fat gain when gaining muscles. This guys really hits the spot on this topic. Just about when I was losing my mind regarding the fat gain, here they are making a video and answering all questions and doubts, leaving no stones un-turned.
Must watch for everyone who is struggling on the fat gain during the muscle building process.
Just thought of the idea of also posting summary of what happened week by week on my S2B journey here in my journal every SUNDAY.
Here are some key points to ponder on:
[size=large]Sunday Recap and Ritual[/size]
[size=medium]Recap of the Week[/size]
As we wrap up week 20, we have some key points to look back on.
Why We Practice Flexing
Flexing your muscles regularly can help improve neuromuscular efficiency and make you more aware of the “mind-muscle” connection that can help you become stronger and build more muscle.
Flex Your Chest and Shoulders
A broad chest and big shoulders are the hallmark of the alpha male physique. Practice the "most muscular" pose for 10 minutes.
Flex Your Legs
Don’t be like the rest of the guys afflicted with the dreaded KFC chicken legs. Flex proudly and get used to squeezing your legs during lower-body exercises. Also, practice for 10 minutes.
Flex Your Back
The more attention you give to the “reverse mirror muscles” like your back, the more proportionate and bigger you’re gonna look. Practice flexing your back for 10 minutes.
Remember: There's $10 Grand On The Line
With a photoshoot and $10,000 on the line, now is the perfect time to practice posing!
Measurement Day
Another week, another update for your weight and girth measurements. Are those numbers going up? Add your latest measurements to your progress page and check to make sure your daily compliance is where it needs to be.
[size=large]New Habit: Do 20 Minutes of De-Stressing[/size]
New week, new habit. It's all about de-stressing. What does it mean?
[size=medium]Slow Down and Take a Deep Breath (or Twenty)[/size]
Most of us spend our time in “I’m so busy mode” — running around with a list of things to do and not enough time to complete most of them.
We have gadgets, people, and seemingly endless commitments calling for our limited attention. Throw in training, planning meals, school, work, and trying to maintain a social life, and it’s easy to see how we can get overwhelmed.
[size=medium]But I Don’t Feel Overwhelmed...[/size]
Most of us don’t notice low-level stress since this sort of constant stimulation is normal. It’s the price of living in the age of TMZ, 24-hour news, and high-speed Internet.
In other words, stress is what you’re supposed to feel as a guy living in the 21st Century.
Well, screw supposed to.
We’re not trying to give you a complex by telling you you have something you don’t feel, but chances are you could use a little de-stressing.
And even if you don’t feel emotionally or mentally stressed, you’ve been lifting, eating, and sprinting the past few months with little rest. So you're at least partially physically stressed.
Twenty minutes of de-stressing per day will be a good way for you to unwind, collect your thoughts, and be in the moment.
We don’t want to get all touchy-feely on you, but we’re serious when we say that being aware of what you’re doing right now (and in every moment) will enhance the way you interact with yourself, your environment and others around you. It will positively affect the way you live your life. (Even if it’s only for 20 minutes to start.)
And you don’t have to be a Zen master or harness your chi or whatever to feel the benefits.
This habit is unchartered territory for me and I don't know how I'll be able to handle it. Hopefully, I won't screw it up.
Just to recap, here are the past habits:
- Drink 3 Super Shakes
- Practice your corrective exercise
- Eat a Muscle Breakfast
- Take your fish oil and multivitamin
- Eat a Muscle Lunch
- Keep a workout journal
- Eat a Muscle Dinner
- Take 10 grams of creatine
- Record What You Eat
- Cycle your calories based on your training
Comments
61.6 kg
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
FULL BODY
1) The Bear (3 sets x 5 reps)
- Warm-up: 20kg x 5
- Work set: 35kg x 5, 32.5 kg x 5 x 2
* 35kg was goddamn tough! Almost failed on last rep push press from the back squat. Deloaded a bit and it became manageable. Will try 35kg again next week.
2a) Seated Cable Row (V-Bar) (3 sets x 12 reps)
- Work set: Slot#6 x 12 x 3
* Tight form and challenging weight. I'll try to increase weight next week.
2b) Telle Fly (3 sets x 12 reps)
- Work set: 20lb x 12 x 3
* Good weight. Very challenging. Will try 25lb next week and see how it goes.
3) Barbell Lunge (3 sets x 12 reps)
- Work set: 35kg x 12 x 3 (per side)
* This is really teh bomb! 12 reps per leg per set is goddamn fatiguing! Deym! Anyway, survived it and I guess I'll try to increase weight next week.
4a) Wide-Grip Cable Pulldown (3 sets x 12 reps)
- Work set: Slot#7 x 12 x 2, Slot#7 x 10, Slot#4 x 10
* Good form but short by 2 reps on the last set. I'll stick with the same weight next week. Added and extra set just to exhaust the lats and biceps.
4b) DB Alternating Shoulder Press (3 sets x 8 reps reps)
- Work set: 25lb x 9 , 25lb x 8 x 2, 15lb x 8 (per side)
* Still leaning back a bit and lower back is hyperextending. Need to correct form in order to progress. This one is also tough. I don't know if I'll be able to increase weight next week.
Once again, THE BEAR kicked my ass! Totally exhausted after the training. I guess my whole body will be sore tomorrow. Hah! Great workout overall. Rest times are kept in check and in compliance with the prescribed numbers.
PEACE OUT!
Hopefully I can nail that 35kg on all sets next week! Crossing my fingers.
Just keep at it lalakas din dyan as you become more conditioned in doing that. hehehe
- 5 whole eggs
- 1 palm ground beef
- 1 tbsp ghee
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
* 5g fish oil
MUSCLE LUNCH - 1:15 PM
- 3 fist romaine lettuce
- 1/2 fist tomato
- 1/2 fist onion
- 1 1/2 palm milkfish
- 3 tbsp extra virgin olive oil
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
Pre-Workout Stim - 3:45 PM
- 1 cup coffee (sweetened with Stevia)
SUPERSHAKE #1 (Pre-Workout) - 4:20 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist zucchini
- 2 tbsp peanut butter
- 5g creatine
WORKOUT DRINK (Peri-Workout)
- 500ml water
- ice cubes
- 1 scoop BCAA
SUPERSHAKE #2 (Post-Workout) - 6:40 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 scoop greens supplement
- 5g creatine
MUSCLE DINNER - 8:40 PM
- 8.5oz chicken breast fillet
- 2 fist broccoli
- 2 fist zucchini
- 2 tbsp ghee
- 1 tbsp oyster sauce
- 1 tbsp soy sauce
- 2 fist sweet potato (kamote)
- 500ml water
* 1 tablet multivitamin
* 5g fish oil
- 150 whole eggs
- 15kg of chicken breast fillet
- 2kg of ground beef/mutton
- 25 slices of cheese
- 250ml of coconut oil
- 250ml of ghee
- 500ml of extra virgin olive oil
- 1kg raw almonds
- 1/2 kg raw cashew
- boatload of veggies which I won't dare to count :lol
These are only foods I ate at home, hindi pa kasama yung pagkain sa cafeteria during workdays. Got these statistics based on my grocery bills I accumulated this month. Hah!
Yessur! Lamb/sheep meat. Madami dito sa disyerto. Hindi ko pa nasusubukan yung camel meat (hashi) although the local folks claim that it tastes good, even better than lamb/sheep.
High fat, High Carb, High Protein = High Blood Meal! Hahahaha!
Bwahahaha! high lahat amp! :biggrin:
Sa may xavierville ababu ayos din cheap lang mga pagkain kaso lumiit na serving size nila sarap kumagra don bago inuman lol
Boss DS, yan ang usual na tinatawag namin dito sa disyerto na "pampabata meal". Hahaha!
Pampabata in the sense na hindi mo na aabutin ang old age. Bwahahaha! :twitcy:
- 5 whole eggs
- 1 palm ground beef
- 1 tbsp ghee
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup cashew
- 500ml water
* 1 tablet multivitamin
* 5g fish oil
MUSCLE LUNCH - 1:30 PM
- 9oz chicken breast fillet
- 2 fist spinach
- 2 fist romaine lettuce
- 1 fist yellow bell peppers
- 2 tbsp extra virgin olive oil
- 2 tbsp balsamic vinegar
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
SUPERSHAKE #1 - 4:50 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist spinach
- 2 tbsp peanut butter
- 5g creatine
SUPERSHAKE #2 - 7:50 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 scoop greens supplement
- handful of mixed nuts
- 5g creatine
MUSCLE DINNER - 8:20 PM
- 400g grilled fish
- 2 fist tomato
- 1 fist onion
- anchovy sauce
- 1/2 large lemon
- 500ml water
* 1 tablet multivitamin
* 5g Fish Oil
Body Weight
61.7 kg
Didn't do any fitness related activity today. Just old plain relaxing and playing games. Did some home chores too. Nothing much to report here.
PEACE OUT!
Here is a video with my Mentor Kent and Coach Calvin talking about the unending issue of fat gain when gaining muscles. This guys really hits the spot on this topic. Just about when I was losing my mind regarding the fat gain, here they are making a video and answering all questions and doubts, leaving no stones un-turned.
Must watch for everyone who is struggling on the fat gain during the muscle building process.
Edit:
For people who might be thinking who are these two guys talking about fat gain during the muscle building process, here is an old post of mine introducing both of them.
http://pinoybodybuilding.com/Thread-From-Scrawny-to-Brawny?pid=87683#pid87683
Here are some key points to ponder on:
- 5 whole eggs
- 1 palm ground beef
- 1 tbsp ghee
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
* 5g fish oil
MUSCLE LUNCH - 11:55 AM
- 4-5 fist of mixed veggies (green/red/yellow bell pepper, jarjeer, iceberg/romaine lettuce, cucumber, tomato, carrots, parsley)
- 1 palm chicken breast bbq
- 1/2 palm breaded and fried fish
- 1 bowl mollokhia soup (saluyot)
- 2 tbsp extra virgin olive oil
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
SUPERSHAKE #1 - 4:25 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist spinach
- 2 tbsp peanut butter
- 5g creatine
SUPERSHAKE #2 - 6:55 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 scoop greens supplement
- 5g creatine
MUSCLE DINNER - 8:05 PM
- 400g grilled fish
- 3oz chicken breast fillet
- 2 fist cabbage
- 2 fist carrots
- 1 fist yellow bell pepper
- 2tbsp ghee
- 1tbsp oyster sauce
- 1tbsp soy sauce
- 500ml water
* 1 tablet multivitamin
* 5g Fish Oil
Body Weight
61.7 kg
Corrective Exercises and Mobility Drills (40 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Just did mobility works such as foam rolling and some yoga poses/stretches. Also voodoo flossed my left knee.
Trainer taught me some yoga poses to further stretch my adductor/groin area which I think I am very tight.
PEACE OUT!
New week, new habit. It's all about de-stressing. What does it mean? This habit is unchartered territory for me and I don't know how I'll be able to handle it. Hopefully, I won't screw it up.
Just to recap, here are the past habits:
- 5 whole eggs
- 1 palm ground beef
- 1 tbsp ghee
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
* 5g fish oil
MUSCLE LUNCH - 11:55 AM
- 4-5 fist of mixed veggies (green/red/yellow bell pepper, jarjeer, iceberg/romaine lettuce, cucumber, tomato, carrots, parsley)
- 1 1/2 palm grilled chicken
- 1 palm fish briyani
- 1/2 bowl clear vegetable soup
- 2 tbsp extra virgin olive oil
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
Pre-Workout Stim - 3:15 PM
- 1 cup coffee (sweetened with Stevia)
SUPERSHAKE #1 (Pre-Workout) - 4:20 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist spinach
- 2 tbsp peanut butter
- 5g creatine
WORKOUT DRINK (Peri-Workout)
- 500ml water
- ice cubes
- 1 scoop BCAA
SUPERSHAKE #2 (Post-Workout) - 6:55 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 scoop greens supplement
- 1 medium size banana
- 5g creatine
MUSCLE DINNER - 8:40 PM
- 11 oz chicken breast fillet
- 2 fist carrots
- 2 fist zucchini
- 1 fist red bell pepper
- 2 tbsp ghee
- 2 tbsp salsa
- 1 cup (dry measured) rolled oats
- 500ml water
* 1 tablet multivitamin
* 5g fish oil