@Tydy said:
Hindi kana ma hheart broken niyan sir hehe... Wala pa ako nasisimulan sir kasi naghahanap pa ako gym na mapupuntahan dito sa tagaytay, i tried to ask sa ibang discussion pero wala pa nagrereply eh...
Ahh well hanap ka lang im sure meron jan sa Tagaytay.
Its not final. I just want to try something new para hindi repetitive at maging boring. Bali ang style ko is keep the compound lifts while inserting and removing some of the other exercises to keep it new and exciting. Ang ginagawa ko ay nagsesearch ako ng mga success stories ng leangains sa reddit thread at tinitingnan ko yung mga routine nila. To be honest konti lang difference. RPT style, compound lifts etc. Nagkakaiba lang sa additional exercises based sa goals nila. Since ang goal ko ngayon is more on the upper body, yun ang sinusubukan ko idagdag na accessory exercises.
Here are some other success stories na tinitingnan ko ang routines:
One thing I am also considering is trying the 4 days approach. The plan is to focus on 1 big compound movement and then the rest are accessories:
deadlift day+ others
Bench day + others
rest cardio
Squat day + others
Overhead press day + others
rest cardio
rest cardio
The main problem ko lang dito is napansin ko ay mostly made for bulking ang 4 days dahil mas madalas yung days na kakain ka ng marami. Ang current goal ko pa kasi is cut/recomp.
Lahat ito is planning phase palang. Suggestions are highly appreciated.
Sidenote:
Something weird happened kagabi. Kinausap ako nanay ko tungkol sa pag ggym ko nagaalala at baka daw nasosobrahan na ako. Pero ang pinakanagulat ako tinanung ako kung nagsteroids daw ba ako. Syempre sabi ko hindi at tinanung ko bakit nasabi niya yun. Sabi sakin sabi daw ng kuya ko kasi daw napansin nila na kita na daw yung mga ugat ko sa forearms. Anak ng sobrang tuwa ko punta agad ako salamin at kita ko nga haha. Pagkakaalam ko sign to na bumababa yung BF% ko sa point na kita na sila. Syempre nothing too exciting kasi ibig sabihin nabawasan ng taba forearms e ang pinakagoal ko is mawala yung sa tummy area pero still veins are veins ^_^
hahaha nakita na progress mo paps. Yung mga latest pics mo laki nang pinagkaiba sa unang mga pics mo hehe good job. Yung sinasabi mong made for bulking ang 4 days na yan dahil sa kakain ka ng marami, bakit lamon ba talaga ginagawa mo paps? walang control? if so you lack discipline :-( kung totoo ha hehehe. Do something about it
@t4g4y said:
hahaha nakita na progress mo paps. Yung mga latest pics mo laki nang pinagkaiba sa unang mga pics mo hehe good job. Yung sinasabi mong made for bulking ang 4 days na yan dahil sa kakain ka ng marami, bakit lamon ba talaga ginagawa mo paps? walang control? if so you lack discipline :-( kung totoo ha hehehe. Do something about it
yup diet is my main enemy. So far discipline sa workout ako nag eexcel. Thank you for the insight ill take note of that ^_^
@t4g4y said:
hahaha nakita na progress mo paps. Yung mga latest pics mo laki nang pinagkaiba sa unang mga pics mo hehe good job. Yung sinasabi mong made for bulking ang 4 days na yan dahil sa kakain ka ng marami, bakit lamon ba talaga ginagawa mo paps? walang control? if so you lack discipline :-( kung totoo ha hehehe. Do something about it
I think better nga to stick with 3 lifts a day. Bukod sa mukhang better for cutting, dahil na din sa Delayed Onset Muscle Soreness (DOMS). Sakit ng katawan ko ngayon hindi ko maimagine na bubuhat ulit ako today. Might as well rest nalang. Im just gonna make a new 3 day template para maiba with more emphasis on upper body.
hmm kung upper body mo lang naman ang doms, pwede ka naman mag legs By the way ano mga pre wo meal or drinks mo paps? then post wo meals and drinks mo?
@t4g4y said:
hmm kung upper body mo lang naman ang doms, pwede ka naman mag legs By the way ano mga pre wo meal or drinks mo paps? then post wo meals and drinks mo?
pre wo meal? mga 15 g whey at creatine. Ang post 30g whey ulit tapos kung anu dinner namin. Ganyan pag fed training. Pero pag fasted training, BCAA at creatine ang pre WO tapos yung post workout 30g whey at kung anu yung lunch namin sa bahay. Drinks are usually water or milk.
@t4g4y said:
hmm kung upper body mo lang naman ang doms, pwede ka naman mag legs By the way ano mga pre wo meal or drinks mo paps? then post wo meals and drinks mo?
pre wo meal? mga 15 g whey at creatine. Ang post 30g whey ulit tapos kung anu dinner namin. Ganyan pag fed training. Pero pag fasted training, BCAA at creatine ang pre WO tapos yung post workout 30g whey at kung anu yung lunch namin sa bahay. Drinks are usually water or milk.
Although ngayon dinadagdag ko na Oats. Blender ko with milk at whey for post workout.
Nice to know may redditor dito. I do IF din paps. Started at 16:8 then 20:4 ng mga ilang buwan. What's your height bro and current 1RM or 5RM sa main lifts?
@pdtrx said:
Nice to know may redditor dito. I do IF din paps. Started at 16:8 then 20:4 ng mga ilang buwan. What's your height bro and current 1RM or 5RM sa main lifts?
Hi bro. Dami kasi info sa reddit pre lalo na sa IF/leangains. Height ko is 5"5. Actually good question kung anu yung 1 rm ko. To be honest, hindi ko pa talaga natatry na ilift yung 1RM ko pero kung ichecheck yung 1rm calculator ito dapat yung number ko:
Deadlift -287
Squat - 217
Bench Press - 131
Overhead press - 101
(reminder na hindi ko pa talaga nagagawa itong mga 1RM na ito, ininput ko lang yung heaviest na nabuhat ko sa mga lifts with the most reps na nagawa ko dun sa 1rm calculator. Please correct me if mali yung ginawa ko on how to calculate.)
be reminded also na pag window na ng kain mo paps make sure na caloric deficit ka pa rin since naka IF ka, otherwise it will defeat the purpose of IF pag surplus ka > @jazone said:
@t4g4y said:
hahaha nakita na progress mo paps. Yung mga latest pics mo laki nang pinagkaiba sa unang mga pics mo hehe good job. Yung sinasabi mong made for bulking ang 4 days na yan dahil sa kakain ka ng marami, bakit lamon ba talaga ginagawa mo paps? walang control? if so you lack discipline :-( kung totoo ha hehehe. Do something about it
yup diet is my main enemy. So far discipline sa workout ako nag eexcel. Thank you for the insight ill take note of that ^_^
Be also reminded na pag window na ng kain mo paps make sure na caloric deficit ka pa rin since naka IF ka, otherwise it will defeat the purpose of IF pag surplus ka good luck
@pdtrx said:
Nice to know may redditor dito. I do IF din paps. Started at 16:8 then 20:4 ng mga ilang buwan. What's your height bro and current 1RM or 5RM sa main lifts?
Hi bro. Dami kasi info sa reddit pre lalo na sa IF/leangains. Height ko is 5"5. Actually good question kung anu yung 1 rm ko. To be honest, hindi ko pa talaga natatry na ilift yung 1RM ko pero kung ichecheck yung 1rm calculator ito dapat yung number ko:
Deadlift -287
Squat - 217
Bench Press - 131
Overhead press - 101
(reminder na hindi ko pa talaga nagagawa itong mga 1RM na ito, ininput ko lang yung heaviest na nabuhat ko sa mga lifts with the most reps na nagawa ko dun sa 1rm calculator. Please correct me if mali yung ginawa ko on how to calculate.)
Recalculate mo bro yung lifts mo if nag lagay ka ng 6-10 sa reps. Mas realistic yung estimate around 3-5 rep range.
I checked lang previous stats mo. Ano gingawa mo now? Cut or maintenance? Mukang ok sayo at 15lbs less before bulk pero pansin ko it's been a while nsa 70kg ka.
@t4g4y said:
be reminded also na pag window na ng kain mo paps make sure na caloric deficit ka pa rin since naka IF ka, otherwise it will defeat the purpose of IF pag surplus ka > @jazone said:
@t4g4y said:
hahaha nakita na progress mo paps. Yung mga latest pics mo laki nang pinagkaiba sa unang mga pics mo hehe good job. Yung sinasabi mong made for bulking ang 4 days na yan dahil sa kakain ka ng marami, bakit lamon ba talaga ginagawa mo paps? walang control? if so you lack discipline :-( kung totoo ha hehehe. Do something about it
yup diet is my main enemy. So far discipline sa workout ako nag eexcel. Thank you for the insight ill take note of that ^_^
Be also reminded na pag window na ng kain mo paps make sure na caloric deficit ka pa rin since naka IF ka, otherwise it will defeat the purpose of IF pag surplus ka good luck
Kapag lift days, caloric surplus me. Pag rest days dun deficit. I think sa carb cycling ako nagstruggle. Syempre lots of carb on lift days tapos halos wala on rest days kaso may times hindi maiwasan.
@pdtrx said:
Nice to know may redditor dito. I do IF din paps. Started at 16:8 then 20:4 ng mga ilang buwan. What's your height bro and current 1RM or 5RM sa main lifts?
Hi bro. Dami kasi info sa reddit pre lalo na sa IF/leangains. Height ko is 5"5. Actually good question kung anu yung 1 rm ko. To be honest, hindi ko pa talaga natatry na ilift yung 1RM ko pero kung ichecheck yung 1rm calculator ito dapat yung number ko:
Deadlift -287
Squat - 217
Bench Press - 131
Overhead press - 101
(reminder na hindi ko pa talaga nagagawa itong mga 1RM na ito, ininput ko lang yung heaviest na nabuhat ko sa mga lifts with the most reps na nagawa ko dun sa 1rm calculator. Please correct me if mali yung ginawa ko on how to calculate.)
Recalculate mo bro yung lifts mo if nag lagay ka ng 6-10 sa reps. Mas realistic yung estimate around 3-5 rep range.
I checked lang previous stats mo. Ano gingawa mo now? Cut or maintenance? Mukang ok sayo at 15lbs less before bulk pero pansin ko it's been a while nsa 70kg ka.
Correct parang i have been stuck on the 70kg range. Pero it does not bother me kasi if napansin mo din yung BF% is bumababa. So less cut and more of body recomp yung nangyayari. Ang goal ko ngayon is cut pero like I said diet is my main enemy. Need to do alot better sa area na yun para mag cut properly. I am also recalculating my reps kasi balak ko magstart ng new RPT program. Based sa mga nakikita ko dapat ang mga compound lifts ko is around 3-5 or 4-6 range lang talaga.
@pdtrx said:
Nice to know may redditor dito. I do IF din paps. Started at 16:8 then 20:4 ng mga ilang buwan. What's your height bro and current 1RM or 5RM sa main lifts?
Hi bro. Dami kasi info sa reddit pre lalo na sa IF/leangains. Height ko is 5"5. Actually good question kung anu yung 1 rm ko. To be honest, hindi ko pa talaga natatry na ilift yung 1RM ko pero kung ichecheck yung 1rm calculator ito dapat yung number ko:
Deadlift -287
Squat - 217
Bench Press - 131
Overhead press - 101
(reminder na hindi ko pa talaga nagagawa itong mga 1RM na ito, ininput ko lang yung heaviest na nabuhat ko sa mga lifts with the most reps na nagawa ko dun sa 1rm calculator. Please correct me if mali yung ginawa ko on how to calculate.)
Recalculate mo bro yung lifts mo if nag lagay ka ng 6-10 sa reps. Mas realistic yung estimate around 3-5 rep range.
I checked lang previous stats mo. Ano gingawa mo now? Cut or maintenance? Mukang ok sayo at 15lbs less before bulk pero pansin ko it's been a while nsa 70kg ka.
Correct parang i have been stuck on the 70kg range. Pero it does not bother me kasi if napansin mo din yung BF% is bumababa. So less cut and more of body recomp yung nangyayari. Ang goal ko ngayon is cut pero like I said diet is my main enemy. Need to do alot better sa area na yun para mag cut properly. I am also recalculating my reps kasi balak ko magstart ng new RPT program. Based sa mga nakikita ko dapat ang mga compound lifts ko is around 3-5 or 4-6 range lang talaga.
Kung mag recomp ka you should do a standard strength LP na program. Mababa pa naman yung bench mo I'm sure with enough volume tataas yan. I bench about the same pero mas magaan ako sayo kaya I'm sure makakabench ka ng mas mabigat. Bagal ng progress sa recomp kung di ka mag dagdag volume.
Kung mag recomp ka you should do a standard strength LP na program. Mababa pa naman yung bench mo I'm sure with enough volume tataas yan. I bench about the same pero mas magaan ako sayo kaya I'm sure makakabench ka ng mas mabigat. Bagal ng progress sa recomp kung di ka mag dagdag volume.
Agree mejo mabagal yung progress. Well cutting talaga yung goal ko kaso dahil sa imperfect diet kaya nagiging recomp. Dapat mas maging disciplined ako sa diet ko para maging cut talaga.
Be also reminded na pag window na ng kain mo paps make sure na caloric deficit ka pa rin since naka IF ka, otherwise it will defeat the purpose of IF pag surplus ka good luck
Kapag lift days, caloric surplus me. Pag rest days dun deficit. I think sa carb cycling ako nagstruggle. Syempre lots of carb on lift days tapos halos wala on rest days kaso may times hindi maiwasan.
Be also reminded na pag window na ng kain mo paps make sure na caloric deficit ka pa rin since naka IF ka, otherwise it will defeat the purpose of IF pag surplus ka good luck
Kapag lift days, caloric surplus me. Pag rest days dun deficit. I think sa carb cycling ako nagstruggle. Syempre lots of carb on lift days tapos halos wala on rest days kaso may times hindi maiwasan.
Hindi ka ba fasted workout?
Depende sa schedule bro. Kunwari for the past 2 months 2pm - 10pm ang pasok ko so lagi yung fasted workout. Buhat ng 9am - 11am. Pero kunwari ngayon 6am-2pm ang schedule so fed workout ako mostly. Fasted workout lang ako tuwing wednesday na dayoff like kanina. Ok lang naman ang fed workout sa leangains lalo na para sa mga may normal working or school hours.
Ok naman kaso hirap na 5 full reps. Madalas 2 out of 5 is half reps. Then after ng 5x5 na chinup with band, 5 eccentric chinups. Hirap din ako hindi ko mapatagal ng more than 2 seconds haha pero ok lang kasi hopefully makakapag chinup na ako.
Binawasan ko yung reps ng overhead press pero increase ko ng 10lbs. Naisip ko for my compound exercises, gagawin ko around 3-5 or 4-6 reps talaga. Nabasa ko kasi sa reddit guides na for the big compound lifts, dapat daw low reps lang na as near as possible sa 1RM dahil ito yung pinakaproof ng strength ng isang tao. Yung mga 6-10 rep range is gagawin ko for other exercises lang. Balak ko din gawin yan para sa bench press ko.
@jazone said:
Ok naman kaso hirap na 5 full reps. Madalas 2 out of 5 is half reps. Then after ng 5x5 na chinup with band, 5 eccentric chinups. Hirap din ako hindi ko mapatagal ng more than 2 seconds haha pero ok lang kasi hopefully makakapag chinup na ako.
Ayos yan tuloy mo lang paps. Try mo rin siguro integrate every workout kahit negatives lang. "Greasing the grove" tawag nga nila.
@jazone said:
Binawasan ko yung reps ng overhead press pero increase ko ng 10lbs. Naisip ko for my compound exercises, gagawin ko around 3-5 or 4-6 reps talaga. Nabasa ko kasi sa reddit guides na for the big compound lifts, dapat daw low reps lang na as near as possible sa 1RM dahil ito yung pinakaproof ng strength ng isang tao.
Nag struggle ako sa overhead press pag progress which is normal dahil yun daw tlga slowest compared sa squat/deadlift. Best daw talaga is through micro loading. Yun lang nasa bakal gym ako wahaha. Yung iba nirerecommend bili ka nalang sariling micro/fractional plates tapos bitbitin sa gym.
@jazone said:
Yung mga 6-10 rep range is gagawin ko for other exercises lang. Balak ko din gawin yan para sa bench press ko.
Try mo mag AMRAP sa last set paps. Common sya sa GSLP at 5/3/1.
@jazone said:
Ok naman kaso hirap na 5 full reps. Madalas 2 out of 5 is half reps. Then after ng 5x5 na chinup with band, 5 eccentric chinups. Hirap din ako hindi ko mapatagal ng more than 2 seconds haha pero ok lang kasi hopefully makakapag chinup na ako.
Ayos yan tuloy mo lang paps. Try mo rin siguro integrate every workout kahit negatives lang. "Greasing the grove" tawag nga nila.
Sabi kasi dun sa guide yung negative eccentrics ilagay sa dulo na 1x5 lang pero pwede din siguro. Sa ngayon kinakapa ko pa siya. Itutuloy ko talaga to nakakahiya para sakin na maganda deadlift at squat numbers ko pero ni isang chinup o pullup di kaya haha
@jazone said:
Binawasan ko yung reps ng overhead press pero increase ko ng 10lbs. Naisip ko for my compound exercises, gagawin ko around 3-5 or 4-6 reps talaga. Nabasa ko kasi sa reddit guides na for the big compound lifts, dapat daw low reps lang na as near as possible sa 1RM dahil ito yung pinakaproof ng strength ng isang tao.
Nag struggle ako sa overhead press pag progress which is normal dahil yun daw tlga slowest compared sa squat/deadlift. Best daw talaga is through micro loading. Yun lang nasa bakal gym ako wahaha. Yung iba nirerecommend bili ka nalang sariling micro/fractional plates tapos bitbitin sa gym.
Feel ko nga din dapat hindi ako nag +10 pero since binawasan ko reps dapat mas heavier siya. Narealize ko na hindi ako dapat mag 6-8 range sa overhead at bench press kasi ibig sabihin nun magaan yung binubuhat ko so hindi ako lalakas.
@jazone said:
Yung mga 6-10 rep range is gagawin ko for other exercises lang. Balak ko din gawin yan para sa bench press ko.
Try mo mag AMRAP sa last set paps. Common sya sa GSLP at 5/3/1.
isa yan sa mga alternate program na iniisip ko dati. Meron diba nung GSLP at yung Phraks GSLP. 3x5 na kung saan yung last set ay amrap. Nagstick kasi ako sa RPT but nagbababago yung ibang exercises. Pero i guess i can try GSLP as well para maiba
@jazone said:
Sabi kasi dun sa guide yung negative eccentrics ilagay sa dulo na 1x5 lang pero pwede din siguro. Sa ngayon kinakapa ko pa siya. Itutuloy ko talaga to nakakahiya para sakin na maganda deadlift at squat numbers ko pero ni isang chinup o pullup di kaya haha
Ok lang yan basta gawin mo lang bro. For me malaking bagay yung "greasing the groove" pero to be fair may pull up bar din kasi ako sa bahay haha. Basically tira ka lang ng rep everytime mapadaan ka sa bar ganun lang. Eventually kaya mo na pala full ROM na chinup/pullup. Baka pwede rin sayo, yung sakin cheap from Lazada lang self installed.
@jazone said:
isa yan sa mga alternate program na iniisip ko dati. Meron diba nung GSLP at yung Phraks GSLP. 3x5 na kung saan yung last set ay amrap. Nagstick kasi ako sa RPT but nagbababago yung ibang exercises. Pero i guess i can try GSLP as well para maiba
I follow yung GSLP ni phrak in a way pero added pa yung FSL reps nung 5/3/1 to add volume. Ganyan ginagwa ko for now. Hirap kasi mag LP sa bakal gym ang laki ng jump sa mga weight plates so di feasible. Ok yung AMRAP instead of going 4-5 sets, mas mababa chance mag deload ka due to fatigue.
Ok lang yan basta gawin mo lang bro. For me malaking bagay yung "greasing the groove" pero to be fair may pull up bar din kasi ako sa bahay haha. Basically tira ka lang ng rep everytime mapadaan ka sa bar ganun lang. Eventually kaya mo na pala full ROM na chinup/pullup. Baka pwede rin sayo, yung sakin cheap from Lazada lang self installed.
Sige try ko yan. Every lift day atleast pasadahan ko ng 1 or 2 sets ng eccentrics at with bands.
I follow yung GSLP ni phrak in a way pero added pa yung FSL reps nung 5/3/1 to add volume. Ganyan ginagwa ko for now. Hirap kasi mag LP sa bakal gym ang laki ng jump sa mga weight plates so di feasible. Ok yung AMRAP instead of going 4-5 sets, mas mababa chance mag deload ka due to fatigue.
>
Dun ako swerte sa gym na pinupuntahan ko kasi meron sila 2.5 plates. So yung LP ok is 5 lbs per lift day.
Notes:
Looks like GSLP na nga ang next program ko. I like what im reading regarding the program so far. Nagay siya para goals ko which is to perfect my technique on all my compound lifts + more upper body every week + chinup. Basically its like greasing the groove on all my compound lifts by doing them more every week.
Workout B
2x5, 1x5+AMRAP Bench Press
2x5, 1x5+AMRAP Rows
1x2 Power Clean(For warmup on Deadlifts)
1x5+AMRAP Deadlifts
Changes:
1. The plan is to alternate workout A and B
2. I will alternate Squat and Deadlift instead of fixed na Squat Deadlift Squat every week. Mas prefer ko yun
3. I will add a Power clean before a deadlift dahil suggested as siya as warmup
4. Since chinup w/ bands ako, nagdagdag ako Eccentric chinups na 1x5 as part of training
5. Rows and pinili ko kesa sa curls kasi mas prefer ko na compound movement ang gagawin ko. Iniisip ko na bumalik sa pendlay row
6. Pinagdikit ko yung OHP, chinup, at squats dahil lahat sila gagawin ko sa power rack. For convenience.
7. Pinagdikit ko yung Bench, rows, cleans at deadlift dahil yung last 3 ay gagawin ko sa open floor space. For convenience.
Early Morning weigh-in after bathroom:
No weigh in kasi late nagising at late sa work kaya nagmadali na
Exercise:
GSLP Workout B Day 1
Bench Press 115 lbs
2x5
1x6
Pendlay Row 85 lbs
2x5
1x10
Power Clean 65 lbs
1x3
Deadlift 215 lbs
1x5
Fasting:
Leangains Day 112
Last meal yesterday: 9 pm
First meal today: 11 am
fed training
Last meal today: 8:30 pm
Notes:
Tested my new GSLP routine. Dapat Workout A ang gagawin ko kaso ginagawa kasi yung gym para makapagdagdag ng crossfit etc. kaya ang hirap huminga dun sa may squat rack dahil puro pintura. So nag Workout B ako dun sa new section. As seen above, hindi muna ako naglagay ng mga accessory exercises or plugins para lang masubukan. So far I like the program. Tama nga wala ako naramdaman na issues sa deadlift ko kahit last exercise siya. Magaan ata yung naging start ko sa pendlay row kaya naabot ko 10 reps, although hindi pa din ako super bilib sa form ko. Bench press ok na ok naka pag 6 reps pa sa last set. Deadlift tulad ng sabi ko no issues at maganda form ko. Power clean gusto ko siya matutunan. Hindi mganda yung mga power cleans ko pero super interested ako matutunan siya. Balak ko basahin ngayon yung GLSP version 2 para mapagaralan pa lalo yung program at malaman kung anu maganda na idagdag na accessory exercises.
Comments
May 7
Early Morning weigh-in after bathroom:
72.25 kg
Exercise:
None
Fasting:
Leangains Day 107
Last meal yesterday: 9 pm
First meal today: 11 am
no training
Last meal today: 9:30 pm
Notes:
Dami ko nakain sa Subic haha. Need bawi sa exercise at diet.
Ahh well hanap ka lang im sure meron jan sa Tagaytay.
May 8
Early Morning weigh-in after bathroom:
72.4 kg
Exercise:
RPT Chest day 14
Bench Press 2x6-8
1st set: 1x8 105lbs
2nd set: 1x9 95lbs
Increase weight next week
Incline Dumbell Press 2x10-12
1st set: 1x9 40 lbs
2nd set: 1x10 35 lbs
Same rep next week
Barbell Curls 2x6-8
1st set: 1x3 65 lbs
2nd set: 1x4 60 lbs
Same weight next week
Tricep Bar Extensions 2x6-8
1st set: 1x8 45 lbs
2nd set: 1x9 40 lbs
Increase rept next week
Barbell Shrugs 2x8-10
1st set: 1x10 80 lbs
2nd set: 1x11 75 lbs
Increase weight next week
Test exercises:
Dumbbell Lateral Raise 2x6-8
1st set: 1x8 15 lbs
2nd set: 1x9 10 lbs
Dumbbell Hammer curl 2x6-8
1st set: 1x8 20 lbs
2nd set: 1x9 15 lbs
Seated DB Shoulder Press 2x6-8
1st set: 1x8 25 lbs
2nd set: 1x9 20 lbs
Rear Delt Flies in Incline Bench 2x6-8
1st set: 1x8 10 lbs
2nd set: 1x9 5 lbs
Fasting:
Leangains Day 108
Last meal yesterday: 9:30 pm
First meal today: 11 am
fed training
Last meal today: 8 pm
Notes:
Kung mapapansin niyo dami ko lifts ngayon. Meron kasi ako tinitest na new exercises for RPT. Nakita ko naman ito sa leangains reddit thread:
https://www.reddit.com/r/leangains/comments/1ypze5/leangains_is_the_shit_my_5_month_leangains_cut/
Its not final. I just want to try something new para hindi repetitive at maging boring. Bali ang style ko is keep the compound lifts while inserting and removing some of the other exercises to keep it new and exciting. Ang ginagawa ko ay nagsesearch ako ng mga success stories ng leangains sa reddit thread at tinitingnan ko yung mga routine nila. To be honest konti lang difference. RPT style, compound lifts etc. Nagkakaiba lang sa additional exercises based sa goals nila. Since ang goal ko ngayon is more on the upper body, yun ang sinusubukan ko idagdag na accessory exercises.
Here are some other success stories na tinitingnan ko ang routines:
https://www.reddit.com/r/Fitness/comments/4lh0ib/my_cutting_transformation_125180150/
https://www.reddit.com/r/leangains/comments/38qecw/leangains_12_week_cut_25lbs_13_to_8_bf_dexa_scan/ --- used this before
https://www.reddit.com/r/leangains/comments/44s8n8/leangains_bulk_consultation_ama/
--- ito ata is for bulk. 4 lifts day dito. Natuwa ako dito kasi dito nasulat na yung RPT training ngayon ni Martin Berkham is leaning towards more upper body na. Based nga din sa isang thread na nabasa ko is twice na siya nag bench press.
One thing I am also considering is trying the 4 days approach. The plan is to focus on 1 big compound movement and then the rest are accessories:
deadlift day+ others
Bench day + others
rest cardio
Squat day + others
Overhead press day + others
rest cardio
rest cardio
The main problem ko lang dito is napansin ko ay mostly made for bulking ang 4 days dahil mas madalas yung days na kakain ka ng marami. Ang current goal ko pa kasi is cut/recomp.
Lahat ito is planning phase palang. Suggestions are highly appreciated.
Sidenote:
Something weird happened kagabi. Kinausap ako nanay ko tungkol sa pag ggym ko nagaalala at baka daw nasosobrahan na ako. Pero ang pinakanagulat ako tinanung ako kung nagsteroids daw ba ako. Syempre sabi ko hindi at tinanung ko bakit nasabi niya yun. Sabi sakin sabi daw ng kuya ko kasi daw napansin nila na kita na daw yung mga ugat ko sa forearms. Anak ng sobrang tuwa ko punta agad ako salamin at kita ko nga haha. Pagkakaalam ko sign to na bumababa yung BF% ko sa point na kita na sila. Syempre nothing too exciting kasi ibig sabihin nabawasan ng taba forearms e ang pinakagoal ko is mawala yung sa tummy area pero still veins are veins ^_^
hahaha nakita na progress mo paps. Yung mga latest pics mo laki nang pinagkaiba sa unang mga pics mo hehe good job. Yung sinasabi mong made for bulking ang 4 days na yan dahil sa kakain ka ng marami, bakit lamon ba talaga ginagawa mo paps? walang control? if so you lack discipline :-( kung totoo ha hehehe. Do something about it
yup diet is my main enemy. So far discipline sa workout ako nag eexcel. Thank you for the insight ill take note of that ^_^
I think better nga to stick with 3 lifts a day. Bukod sa mukhang better for cutting, dahil na din sa Delayed Onset Muscle Soreness (DOMS). Sakit ng katawan ko ngayon hindi ko maimagine na bubuhat ulit ako today. Might as well rest nalang. Im just gonna make a new 3 day template para maiba with more emphasis on upper body.
hmm kung upper body mo lang naman ang doms, pwede ka naman mag legs
By the way ano mga pre wo meal or drinks mo paps? then post wo meals and drinks mo?
pre wo meal? mga 15 g whey at creatine. Ang post 30g whey ulit tapos kung anu dinner namin. Ganyan pag fed training. Pero pag fasted training, BCAA at creatine ang pre WO tapos yung post workout 30g whey at kung anu yung lunch namin sa bahay. Drinks are usually water or milk.
Although ngayon dinadagdag ko na Oats. Blender ko with milk at whey for post workout.
Nice to know may redditor dito. I do IF din paps. Started at 16:8 then 20:4 ng mga ilang buwan. What's your height bro and current 1RM or 5RM sa main lifts?
Hi bro. Dami kasi info sa reddit pre lalo na sa IF/leangains. Height ko is 5"5. Actually good question kung anu yung 1 rm ko. To be honest, hindi ko pa talaga natatry na ilift yung 1RM ko pero kung ichecheck yung 1rm calculator ito dapat yung number ko:
http://www.exrx.net/Calculators/OneRepMax.html
Deadlift -287
Squat - 217
Bench Press - 131
Overhead press - 101
(reminder na hindi ko pa talaga nagagawa itong mga 1RM na ito, ininput ko lang yung heaviest na nabuhat ko sa mga lifts with the most reps na nagawa ko dun sa 1rm calculator. Please correct me if mali yung ginawa ko on how to calculate.)
be reminded also na pag window na ng kain mo paps make sure na caloric deficit ka pa rin since naka IF ka, otherwise it will defeat the purpose of IF pag surplus ka
> @jazone said:
Be also reminded na pag window na ng kain mo paps make sure na caloric deficit ka pa rin since naka IF ka, otherwise it will defeat the purpose of IF pag surplus ka
good luck
Recalculate mo bro yung lifts mo if nag lagay ka ng 6-10 sa reps. Mas realistic yung estimate around 3-5 rep range.
I checked lang previous stats mo. Ano gingawa mo now? Cut or maintenance? Mukang ok sayo at 15lbs less before bulk pero pansin ko it's been a while nsa 70kg ka.
Kapag lift days, caloric surplus me. Pag rest days dun deficit. I think sa carb cycling ako nagstruggle. Syempre lots of carb on lift days tapos halos wala on rest days kaso may times hindi maiwasan.
Correct parang i have been stuck on the 70kg range. Pero it does not bother me kasi if napansin mo din yung BF% is bumababa. So less cut and more of body recomp yung nangyayari. Ang goal ko ngayon is cut pero like I said diet is my main enemy. Need to do alot better sa area na yun para mag cut properly. I am also recalculating my reps kasi balak ko magstart ng new RPT program. Based sa mga nakikita ko dapat ang mga compound lifts ko is around 3-5 or 4-6 range lang talaga.
Kung mag recomp ka you should do a standard strength LP na program. Mababa pa naman yung bench mo I'm sure with enough volume tataas yan. I bench about the same pero mas magaan ako sayo kaya I'm sure makakabench ka ng mas mabigat. Bagal ng progress sa recomp kung di ka mag dagdag volume.
Agree mejo mabagal yung progress. Well cutting talaga yung goal ko kaso dahil sa imperfect diet kaya nagiging recomp. Dapat mas maging disciplined ako sa diet ko para maging cut talaga.
Hindi ka ba fasted workout?
Depende sa schedule bro. Kunwari for the past 2 months 2pm - 10pm ang pasok ko so lagi yung fasted workout. Buhat ng 9am - 11am. Pero kunwari ngayon 6am-2pm ang schedule so fed workout ako mostly. Fasted workout lang ako tuwing wednesday na dayoff like kanina. Ok lang naman ang fed workout sa leangains lalo na para sa mga may normal working or school hours.
ah okie paps
May 9
Early Morning weigh-in after bathroom:
70.55 kg
Average weight:
kg 71.266666666700004384
lbs 157.1161055171629
Exercise:
None
Fasting:
Leangains Day 109
Last meal yesterday: 8 pm
First meal today: 12:30 nn
no training
Last meal today: 9:30 pm
Notes:
None
May 10
Early Morning weigh-in after bathroom:
70.8 kg
Exercise:
Back Day 15
Deadlift 2x3-5 (deloaded, correct form,overhand grip)
1st set: 1x5 210 lbs
2nd set: 1x6 190 lbs
Increase weight next week
Overhead Press 2x4-6 (reduced reps, increase by 10 lbs)
1st set: 1x8 80 lbs
2nd set: 1x9 75 lbs
Increase weight next week
Barbell Row 2x6-8
1st set: 1x8 70 lbs
2nd set: 1x9 65 lbs
Increase weight next week
Chin ups w/ band
5x5 BW w/ band
Eccentric Chinups
1x5
Fasting:
Leangains Day 110
Last meal yesterday: 9:30 pm
First meal today: 11:45 am
fasted training
Last meal today: 7:30pm
Notes:
Dinagdag ko na ngayon yung Chin up training na galing sa sa guide na to:
https://rippedbody.com/chin-up-pull-up-progress-guide/
Ok naman kaso hirap na 5 full reps. Madalas 2 out of 5 is half reps. Then after ng 5x5 na chinup with band, 5 eccentric chinups. Hirap din ako hindi ko mapatagal ng more than 2 seconds haha pero ok lang kasi hopefully makakapag chinup na ako.
Binawasan ko yung reps ng overhead press pero increase ko ng 10lbs. Naisip ko for my compound exercises, gagawin ko around 3-5 or 4-6 reps talaga. Nabasa ko kasi sa reddit guides na for the big compound lifts, dapat daw low reps lang na as near as possible sa 1RM dahil ito yung pinakaproof ng strength ng isang tao. Yung mga 6-10 rep range is gagawin ko for other exercises lang. Balak ko din gawin yan para sa bench press ko.
Ayos yan tuloy mo lang paps. Try mo rin siguro integrate every workout kahit negatives lang. "Greasing the grove" tawag nga nila.
Nag struggle ako sa overhead press pag progress which is normal dahil yun daw tlga slowest compared sa squat/deadlift. Best daw talaga is through micro loading. Yun lang nasa bakal gym ako wahaha. Yung iba nirerecommend bili ka nalang sariling micro/fractional plates tapos bitbitin sa gym.
Try mo mag AMRAP sa last set paps. Common sya sa GSLP at 5/3/1.
Sabi kasi dun sa guide yung negative eccentrics ilagay sa dulo na 1x5 lang pero pwede din siguro. Sa ngayon kinakapa ko pa siya. Itutuloy ko talaga to nakakahiya para sakin na maganda deadlift at squat numbers ko pero ni isang chinup o pullup di kaya haha
Feel ko nga din dapat hindi ako nag +10 pero since binawasan ko reps dapat mas heavier siya. Narealize ko na hindi ako dapat mag 6-8 range sa overhead at bench press kasi ibig sabihin nun magaan yung binubuhat ko so hindi ako lalakas.
isa yan sa mga alternate program na iniisip ko dati. Meron diba nung GSLP at yung Phraks GSLP. 3x5 na kung saan yung last set ay amrap. Nagstick kasi ako sa RPT but nagbababago yung ibang exercises. Pero i guess i can try GSLP as well para maiba
Ok lang yan basta gawin mo lang bro. For me malaking bagay yung "greasing the groove" pero to be fair may pull up bar din kasi ako sa bahay haha. Basically tira ka lang ng rep everytime mapadaan ka sa bar ganun lang. Eventually kaya mo na pala full ROM na chinup/pullup. Baka pwede rin sayo, yung sakin cheap from Lazada lang self installed.
I follow yung GSLP ni phrak in a way pero added pa yung FSL reps nung 5/3/1 to add volume. Ganyan ginagwa ko for now. Hirap kasi mag LP sa bakal gym ang laki ng jump sa mga weight plates so di feasible. Ok yung AMRAP instead of going 4-5 sets, mas mababa chance mag deload ka due to fatigue.
Sige try ko yan. Every lift day atleast pasadahan ko ng 1 or 2 sets ng eccentrics at with bands.
>
Dun ako swerte sa gym na pinupuntahan ko kasi meron sila 2.5 plates. So yung LP ok is 5 lbs per lift day.
May 11
Early Morning weigh-in after bathroom:
70.8 kg
Exercise:
No training
Fasting:
Leangains Day 111
Last meal yesterday: 7:30 pm
First meal today: 12 nn
no training
Last meal today: 9pm
Notes:
Looks like GSLP na nga ang next program ko. I like what im reading regarding the program so far. Nagay siya para goals ko which is to perfect my technique on all my compound lifts + more upper body every week + chinup. Basically its like greasing the groove on all my compound lifts by doing them more every week.
This will be my GSLP plan:
Workout A
2x5, 1x5+AMRAP Overhead Press
2x5, 1x5+AMRAP Chinup w/ Bands
1x5 Eccentric chinups(for negatives)
2x5, 1x5+AMRAP Squats
Workout B
2x5, 1x5+AMRAP Bench Press
2x5, 1x5+AMRAP Rows
1x2 Power Clean(For warmup on Deadlifts)
1x5+AMRAP Deadlifts
Changes:
1. The plan is to alternate workout A and B
2. I will alternate Squat and Deadlift instead of fixed na Squat Deadlift Squat every week. Mas prefer ko yun
3. I will add a Power clean before a deadlift dahil suggested as siya as warmup
4. Since chinup w/ bands ako, nagdagdag ako Eccentric chinups na 1x5 as part of training
5. Rows and pinili ko kesa sa curls kasi mas prefer ko na compound movement ang gagawin ko. Iniisip ko na bumalik sa pendlay row
6. Pinagdikit ko yung OHP, chinup, at squats dahil lahat sila gagawin ko sa power rack. For convenience.
7. Pinagdikit ko yung Bench, rows, cleans at deadlift dahil yung last 3 ay gagawin ko sa open floor space. For convenience.
Feel free to leave suggestions ^_^
Sugestions ko:
Yung GSLP kasi is template lang so normal lang to add accessories.
Bale ang isolation mo lang is curls, the rest compounds. Pullups ka sa araw na walang chins otherwise dips.
This is close sa routine ko pero planning to add more volume sa bench to practice lang technique at form XD
May 12
Early Morning weigh-in after bathroom:
No weigh in kasi late nagising at late sa work kaya nagmadali na
Exercise:
GSLP Workout B Day 1
Bench Press 115 lbs
2x5
1x6
Pendlay Row 85 lbs
2x5
1x10
Power Clean 65 lbs
1x3
Deadlift 215 lbs
1x5
Fasting:
Leangains Day 112
Last meal yesterday: 9 pm
First meal today: 11 am
fed training
Last meal today: 8:30 pm
Notes:
Tested my new GSLP routine. Dapat Workout A ang gagawin ko kaso ginagawa kasi yung gym para makapagdagdag ng crossfit etc. kaya ang hirap huminga dun sa may squat rack dahil puro pintura. So nag Workout B ako dun sa new section. As seen above, hindi muna ako naglagay ng mga accessory exercises or plugins para lang masubukan. So far I like the program. Tama nga wala ako naramdaman na issues sa deadlift ko kahit last exercise siya. Magaan ata yung naging start ko sa pendlay row kaya naabot ko 10 reps, although hindi pa din ako super bilib sa form ko. Bench press ok na ok naka pag 6 reps pa sa last set. Deadlift tulad ng sabi ko no issues at maganda form ko. Power clean gusto ko siya matutunan. Hindi mganda yung mga power cleans ko pero super interested ako matutunan siya. Balak ko basahin ngayon yung GLSP version 2 para mapagaralan pa lalo yung program at malaman kung anu maganda na idagdag na accessory exercises.
May 13
Early Morning weigh-in after bathroom:
71.7
Exercise:
None
Fasting:
Leangains Day 113
Last meal yesterday: 8:30 pm
First meal today: 11 am
no training
Last meal today: 7 pm
Note:
None