Note:
Grabe huge improvement sa weight loss at measurements nung focused ako sa calorie counting at intermittent fasting. I lost around 5.4 lbs this month and 2% body fat.
Now as you guys know, I plan to compete in a Novice BJJ competition sa October 1 which is around 60 days from now. I watched a youtube video regarding BJJ and lifting and how to balance both. Video link below:
Maganda yung video inregards to balancing weightlifting and sports. Its all about priorities talaga. Since I do not have plans to compete in competitive weightlifting any time soon but I plan to compete in BJJ in 2 months, dapat iprioritize ko yung BJJ training sa weight training for the time being. That is why im changing my routine to this:
M - Squat and Bench GSLP
T - BJJ in gym
W - BJJ in Chekmat HQ
TH - BJJ in gym
F - Overhead Press and Deadlift GSLP w/ back plugins
S - BJJ in gym
S - rest
Tuwing wednesday kasi, pwede ako sumama sa Checkmat HQ sa BF homes para magtrain. So sinimulan ko today at super ganda magtrain dun. Feel ko lalaki improvement ko sa BJJ now that 4 times na ako magttrain sa isang linggo. Yung lifts ko is M at F nalang. Kasama din sa video na I need to prioritize the basic strength lifts so magstay pa din ang akin Squats, Bench, overhead, deadlifts at rows. The priority is BJJ while my lifts will increase my overall strength. I think good strategy ito for now.
Ang current issues ko now ay 10pm to 6am na schedule ko so ito ang mga magiging struggles ko:
1. SLEEP - nakakauwi ako around 7am so rekta tulog ka agad pero hindi pa sanay ang katawan. Dadalas na mabibitin ang tulog
2. Weight measurements - hindi ko magagawa yung weigh in first thing in the morning everyday kasi hindi magiging accurate dahil gising ako buong gabi. For this month, I will only weigh myself every wednesdays para galing dayoff so kaya magweigh ng maayos.
3. Fasting - madali ang intermittent fasting sa schedule ko dati dahil sa 16 hours na fasting, naitutulog ko dun yung 6-8 hours so around 10-12 hours lang yung need tiisin. Kaso ngayon dahil gising from 10pm - 6am, ang hirap na. Late din ako nakakapaggym or BJJ so pati yung kain need adjust. Do not be shocked it I fail to fast alot of times this month. I will try to fast as much as I can during dayoffs pero hindi magiging madali sa work days
Early Morning weigh-in after bathroom:
no weight due to schedule
Exercise:
GSLP
Overhead Press 90 lbs
2x5
1x5
Increase by 2.5 lbs next week
Deadlifts 250 lbs
1x5
Increase by 5 lbs next week
Pullups
1x2
Assisted Pullups w/ band
1x3
Negative Pullups
1x5
Jiu jitsu Gi pulldown
1x10 70 lbs
Fasting:
Leangains Day 31
Last meal yesterday: 8:30 pm
First meal today: 11:30 am
Last meal today: 11 pm
Note:
Late yung last meal ko kasi muntik na ako hindi makapag gym. Ang ganda ng araw na ito nakapag pullup na ako!!! Sa wakas. Dalawa lang pero pararamihin ko yan up to 8 reps. Sinubukan ko din yung jiu jitsu gi pulldown at ok naman siya. Yun yung pulldown na kung saan kesa handle, sinabit ko yung spare gi tapos close grip pulldown para daw masanay yung kamay ko na humihila ng gi collar.
Early Morning weigh-in after bathroom:
no weight due to schedule
Exercise:
2 hrs jiu jitsu
Fasting:
None
Note:
no fasting kasi parang kumati lalamunan ko. Hindi pwedeng hindi gumaling kasi may party bukas kaya quick fasting break lang para makabawi ng lakas.
Early Morning weigh-in after bathroom:
no weight due to schedule
Exercise:
GSLP
Bench Press 115 lbs
2x5
1x6
increase by 2.5 lbs next session
Squats 210 lbs
2x5
1x5
Increase by 5 lbs next session
Chinups
1x4
Negative Chin ups
1x5
Turkish get up
1x5 each side w/ 20 lbs kettlebell
Push press
1x5 65 lbs
Fasting:
Leangains Day 32
Last meal yesterday: 11 pm
First meal today: 12:30 nn
Last meal today: 8:30 pm
Note:
Sinubukan ko yung turkish getup kasi good exercise daw yan para sa BJJ. Ok naman kaso lagi ko naiimagine na mababagsak ko yung kettlebell sa mukha ko haha. Good job sa squat ko kasi next session masusubukan ko na yung 215 lbs squat which is (4) 50 lbs plates dun sa 15 lbs na bar. Matagal ko na gusto subukan yun.
Feel ko talaga need ko ng more push exercises. Push lifts kasi yung pinakahirap ako magprogress like bench and overhead. Sinubukan ko yung push press today para lang mafeel ko kung gusto ko siya. Sa fridays kasi madami ako pull exercises para sa back. Gusto ko magdagdag ng push exercises na tutulong maimprove yung bench at overhead ko. Kung may mga suggestions kayo pasabi din. So far ang naiisip ko palang is:
@t4g4y said:
permission to post paps haha, ako na nag compare para sayo. Ang laki nang pag babago. Congrats, keep it up! tuloy ang buhat !!
thanks bro! Actually another good progress pic is itong nasa baba. 152.9 lbs ako sa left nung 2015 when I was a pure cardio bunny. Sa right is 151.43 lbs ako. Grabe yung difference. From skinny fat with no muscles dahil kinain ng jogging to being more refined muscular figure. 1 lb difference lang sa weight pero visually ang laki ng difference. Parang ang weak ko sa kaliwa haha. Walang dating yung pagpayat.
Overhead Press 92.5 lbs
2x5
1x5
Increase by 2.5 lbs next week
Deadlifts 250 lbs
1x2
Deload to 225 lbs next week
Pullups
1x3
Assisted Pullups w/ band
1x2
Negative Pullups
1x5
Seated Cable Rows using BJJ Gi
1x8 67.5
1x9 62.5
Fasting:
Leangains Day 36
Last meal yesterday: 8:30 pm
First meal today: 12 nn
Last meal today: 10:30 pm
Note:
Minalas today. Yung right hand ko kasi ang sakit ng mga daliri ko. Dahil siguro sa grips sa BJJ. Hirap akong isarado. Nung nasa deadlift ako, dumulas yung bar sa 3rd rep. Muntik ko pa mabagsak sa binti ko.
@t4g4y said:
Ehem... wawalis lang ako.. medyo naipon na alikabok para di dumami hahaha
Grabe bro. For some reason, hindi nanaman naging accessible yung pinoybodybuilding nanaman sa bahay namin for almost 2 weeks. Pati other websites like lazada nagloloko din. Hindi ko talaga magets dahil pag sinubukan ko sa CP na gamit ang 3G internet ok naman pero ang hirap magupdate dun. After a long while na nireport ko sa PLDT, nag ok na. Nireset nila yung internet profile ko daw kahapon. Grabe 2 weeks worth of updates tuloy gagawin ko. Kung pwede lang sana to gawin sa office e kaso blocked naman dun.
Aug 16
Early Morning weigh-in after bathroom:
67.1
Average weight this week:
kg 67.025
lbs 147.764831
Exercise:
2 hrs jiu jitsu
Fasting:
Leangains Day 41
Last meal yesterday: 9:30 pm
First meal today: 12nn
Last meal today: 11:30 pm
Note:
Im kinda worried that im losing weight too fast. Hopefully its mostly fat and not muscle. Im make sure that I eat alot of protein.
Aug 17
Early Morning weigh-in after bathroom:
n/a
Exercise:
2.5 hrs jiu jitsu
Fasting:
Leangains Day 42
Last meal yesterday: 11:30 pm
First meal today: 11:30 am
Last meal today: 7:30 pm
Note:
None
Aug 18
Early Morning weigh-in after bathroom:
65.95
Exercise:
None
Fasting:
Leangains Day 43
Last meal yesterday: 11:30 pm
First meal today: 11 am
Last meal today: 11:30 pm
Note:
Hindi ako nakapaggym today kasi nakatulog ako after lunch. Pag gising ko 7:30 pm na. Malas naman.
Aug 19
Early Morning weigh-in after bathroom:
n/a
Exercise:
2.5 hrs jiu jitsu
Fasting:
Leangains Day 44
Last meal yesterday: 11:30 pm
First meal today: 1pm
Last meal today: 10 pm
Note:
None
Aug 20
Early Morning weigh-in after bathroom:
n/a
Exercise:
None
Fasting:
Leangains Day 45
Last meal yesterday: 10 pm
First meal today: 12nn
Last meal today: 10:30 pm
Note:
None
Aug 21
Early Morning weigh-in after bathroom:
66.85
Exercise:
GSLP
Bench Press 120 lbs
2x5
1x5
increase by 2.5 lbs next session
Squats 220 lbs
2x5
1x3
Deload to 200 lbs next session
Chinups
1x4
Negative Chin ups
1x5
Fasting:
Leangains Day 46
Last meal yesterday: 10:30 pm
First meal today: 12nn
Last meal today: 8:30 pm
Note:
Sayang yung 220 lbs na squat muntik ko na matapos. Mejo nananakit kasi yung back ko ng konti dahil sa jiu jitsu sessions e. Bawi nalang next time.
Aug 22
Early Morning weigh-in after bathroom:
66.8
Exercise:
2 hrs jiu jitsu
Fasting:
Leangains Day 47
Last meal yesterday: 8:30 pm
First meal today: 11am
Last meal today: 9:30 pm
Note:
None
Aug 23
Early Morning weigh-in after bathroom:
65.65
Average weight this week
kg 66.3125
lbs 146.1940376
Exercise:
2.5 hrs jiu jitsu
Fasting:
Leangains Day 48
Last meal yesterday: 9:30 pm
First meal today: 12:30 pm
Last meal today: 10 pm
Note:
I still kinda worried that I am losing weight to fast. Ang kinakatakot ko kasi is baka dahil dun kaya may mga times na matamlay galaw ko sa jiu jitsu or kahit sa weightlifting. For 1 week, I am gonna try eating normally muna with no fasting to see if may magbago.
Aug 24
Early Morning weigh-in after bathroom:
n/a
Exercise:
2 hrs jiu jitsu
Fasting:
No fasting
Note:
Mejo masama pakiramdam ko today. Pero nakapagtraining pa din naman ako
Aug 25
Early Morning weigh-in after bathroom:
n/a
Exercise:
2 hrs jiu jitsu
Fasting:
No fasting
Note:
Lalong lumala yung sakit ko. Ang sakit ng lalamunan ko during work sobrang paos na. Nag sick leave na ako today at hindi muna naggym. Ang masama nito twice in a row na ako nakapagskip ng deadlift day e kakadeload ko pa naman dun. 10 lbs of progress din yung nawala sakin. Kaso priority ko gumaling kasi may BJJ training bukas. Hindi pwede magskip ng training.
Aug 26
Early Morning weigh-in after bathroom:
n/a
Exercise:
2.5 hrs jiu jitsu
Fasting:
No fasting
Note:
I did not see much improvement on eating normally sa BJJ ko. Although its too early to judge kasi 1 week ko lang ginawa yung eating normally. Im gonna go back to fasting ulit sa Monday. Im pretty sure i gained some dahil kumain ako ng gusto ko this past few days. Im also still feeling a bit sick dahil sa lalamunan.
Aug 27
Early Morning weigh-in after bathroom:
n/a
Exercise:
None
Fasting:
No fasting
Note:
Still sick. Hopefully mawala na ito soon. Bukas balik fasting.
Note:
Nakakapikon na tong sakit na to. Hindi na nga ako makapaggym kasi baka lalo hindi gumaling, hindi pa ako nakasama sa BJJ training kagabi kasama yung brown belt na head ng Ronin BJJ sa BF homes. Sayang na sayang yung dapat magiging experience ko dun.
Overhead Press 85 lbs
2x5
1x5
Increase by 2.5 lbs next week
Deadlifts 225 lbs
1x5
Increase by 5 lbs next week
Pullups
1x3
Negative Pullups
1x5
Fasting:
No fasting
Note:
Stop fasting nanaman ako kasi parang may sakit nanaman ako. Ubo ako ng ubo kanina habang nasa gym Dapat pala hindi ako nagbuhat today. Kakagaling ko lang tapos parang sumasama nanaman pakiramdam ko
Bench Press 115 lbs
2x5
1x5
increase by 2.5 lbs next session
Squats 200 lbs
2x5
1x5
increase by 5 lbs next session
Chinups
1x4
Negative Chin ups
1x5
Fasting:
Leangains Day 53
Last meal yesterday: 9 pm
First meal today: 11 am
Last meal today: 8 pm
Note:
Ok na ako. Need makabawi sa lifts. To be honest yung squat ko mejo nahirapan ako parang ang tagal ko hindi ginawa. Nung ginagawa ko 215 at 220 kayang kaya. Ngayon yung 200 nahirapan pa.
Comments
Aug 2
Early Morning weigh-in after bathroom:
67.65
Average weight for the week:
kg 68.6888888899995322
lbs 151.43307831655
Starting measurements for the month of August
chest - 91
right arm - 31.6 flexed
left arm - 30.8 flexed
2" above navel - 79.5
navel - 84
2" below navel - 85.2
hips(widest point) - 93.7
right thigh - 56.5 flexed
left thigh - 55.3 flexed
neck - 35.6
approximate bf% - 19.9
calculator.net - body fat = 19.7%
Exercise:
2.5 hrs jiu jitsu training
Leangains Day 29
Last meal yesterday: 9 pm
First meal today: 11:30 am
Last meal today: 10 pm
Note:
Grabe huge improvement sa weight loss at measurements nung focused ako sa calorie counting at intermittent fasting. I lost around 5.4 lbs this month and 2% body fat.
Now as you guys know, I plan to compete in a Novice BJJ competition sa October 1 which is around 60 days from now. I watched a youtube video regarding BJJ and lifting and how to balance both. Video link below:
Maganda yung video inregards to balancing weightlifting and sports. Its all about priorities talaga. Since I do not have plans to compete in competitive weightlifting any time soon but I plan to compete in BJJ in 2 months, dapat iprioritize ko yung BJJ training sa weight training for the time being. That is why im changing my routine to this:
M - Squat and Bench GSLP
T - BJJ in gym
W - BJJ in Chekmat HQ
TH - BJJ in gym
F - Overhead Press and Deadlift GSLP w/ back plugins
S - BJJ in gym
S - rest
Tuwing wednesday kasi, pwede ako sumama sa Checkmat HQ sa BF homes para magtrain. So sinimulan ko today at super ganda magtrain dun. Feel ko lalaki improvement ko sa BJJ now that 4 times na ako magttrain sa isang linggo. Yung lifts ko is M at F nalang. Kasama din sa video na I need to prioritize the basic strength lifts so magstay pa din ang akin Squats, Bench, overhead, deadlifts at rows. The priority is BJJ while my lifts will increase my overall strength. I think good strategy ito for now.
Ang current issues ko now ay 10pm to 6am na schedule ko so ito ang mga magiging struggles ko:
1. SLEEP - nakakauwi ako around 7am so rekta tulog ka agad pero hindi pa sanay ang katawan. Dadalas na mabibitin ang tulog
2. Weight measurements - hindi ko magagawa yung weigh in first thing in the morning everyday kasi hindi magiging accurate dahil gising ako buong gabi. For this month, I will only weigh myself every wednesdays para galing dayoff so kaya magweigh ng maayos.
3. Fasting - madali ang intermittent fasting sa schedule ko dati dahil sa 16 hours na fasting, naitutulog ko dun yung 6-8 hours so around 10-12 hours lang yung need tiisin. Kaso ngayon dahil gising from 10pm - 6am, ang hirap na. Late din ako nakakapaggym or BJJ so pati yung kain need adjust. Do not be shocked it I fail to fast alot of times this month. I will try to fast as much as I can during dayoffs pero hindi magiging madali sa work days
Pictures:
tnry mo na lahat ng browser paps?
ok na. nireboot ko modem ko
Naupdate ko na yung progress pics ko for Aug 2
Aug 3
Early Morning weigh-in after bathroom:
no weight due to schedule
Exercise:
2 hrs jiu jitsu training
Fasting:
Leangains Day 30
Last meal yesterday: 10 pm
First meal today: 12 nn
Last meal today: 8:30 pm
Note:
None
Aug 4
Early Morning weigh-in after bathroom:
no weight due to schedule
Exercise:
GSLP
Overhead Press 90 lbs
2x5
1x5
Increase by 2.5 lbs next week
Deadlifts 250 lbs
1x5
Increase by 5 lbs next week
Pullups
1x2
Assisted Pullups w/ band
1x3
Negative Pullups
1x5
Jiu jitsu Gi pulldown
1x10 70 lbs
Fasting:
Leangains Day 31
Last meal yesterday: 8:30 pm
First meal today: 11:30 am
Last meal today: 11 pm
Note:
Late yung last meal ko kasi muntik na ako hindi makapag gym. Ang ganda ng araw na ito nakapag pullup na ako!!! Sa wakas. Dalawa lang pero pararamihin ko yan up to 8 reps. Sinubukan ko din yung jiu jitsu gi pulldown at ok naman siya. Yun yung pulldown na kung saan kesa handle, sinabit ko yung spare gi tapos close grip pulldown para daw masanay yung kamay ko na humihila ng gi collar.
Aug 5
Early Morning weigh-in after bathroom:
no weight due to schedule
Exercise:
2 hrs jiu jitsu
Fasting:
None
Note:
no fasting kasi parang kumati lalamunan ko. Hindi pwedeng hindi gumaling kasi may party bukas kaya quick fasting break lang para makabawi ng lakas.
Aug 6
Early Morning weigh-in after bathroom:
no weight due to schedule
Exercise:
None
Fasting:
None
Note:
no fasting kasi may big party kami today sa bahay
Aug 7
Early Morning weigh-in after bathroom:
no weight due to schedule
Exercise:
GSLP
Bench Press 115 lbs
2x5
1x6
increase by 2.5 lbs next session
Squats 210 lbs
2x5
1x5
Increase by 5 lbs next session
Chinups
1x4
Negative Chin ups
1x5
Turkish get up
1x5 each side w/ 20 lbs kettlebell
Push press
1x5 65 lbs
Fasting:
Leangains Day 32
Last meal yesterday: 11 pm
First meal today: 12:30 nn
Last meal today: 8:30 pm
Note:
Sinubukan ko yung turkish getup kasi good exercise daw yan para sa BJJ. Ok naman kaso lagi ko naiimagine na mababagsak ko yung kettlebell sa mukha ko haha. Good job sa squat ko kasi next session masusubukan ko na yung 215 lbs squat which is (4) 50 lbs plates dun sa 15 lbs na bar. Matagal ko na gusto subukan yun.
Feel ko talaga need ko ng more push exercises. Push lifts kasi yung pinakahirap ako magprogress like bench and overhead. Sinubukan ko yung push press today para lang mafeel ko kung gusto ko siya. Sa fridays kasi madami ako pull exercises para sa back. Gusto ko magdagdag ng push exercises na tutulong maimprove yung bench at overhead ko. Kung may mga suggestions kayo pasabi din. So far ang naiisip ko palang is:
push press
shoulder press
incline bench press
permission to post paps haha, ako na nag compare para sayo. Ang laki nang pag babago. Congrats, keep it up! tuloy ang buhat !!
Aug 8
Early Morning weigh-in after bathroom:
67.85
Exercise:
2 hrs jiu jitsu
Fasting:
Leangains Day 33
Last meal yesterday: 8:30 pm
First meal today: 11:30 am
Last meal today: 9:30 pm
Note:
Good sparring today. 2 out of 4 spars nagamit ko yung new choke na naturo samin haha.
thanks bro! Actually another good progress pic is itong nasa baba. 152.9 lbs ako sa left nung 2015 when I was a pure cardio bunny. Sa right is 151.43 lbs ako. Grabe yung difference. From skinny fat with no muscles dahil kinain ng jogging to being more refined muscular figure. 1 lb difference lang sa weight pero visually ang laki ng difference. Parang ang weak ko sa kaliwa haha. Walang dating yung pagpayat.
Aug 9
Early Morning weigh-in after bathroom:
67.95
Average weight this week:
kg 67.9
lbs 149.6939
Exercise:
2.5 hrs jiu jitsu
Fasting:
Leangains Day 34
Last meal yesterday: 9:30 pm
First meal today: 12:30 pm
Last meal today: 9:30 pm
Note:
None
Aug 10
Early Morning weigh-in after bathroom:
67.75
Exercise:
2 hrs jiu jitsu
Fasting:
Leangains Day 35
Last meal yesterday: 9:30 pm
First meal today: 1 pm
Last meal today: 8:30 pm
Note:
Ganda ng training ko. Super focused. Nagamit ko yung favorite moves ko, triangle choke at ezekiel choke.
Aug 11
Early Morning weigh-in after bathroom:
67
Exercise:
GSLP
Overhead Press 92.5 lbs
2x5
1x5
Increase by 2.5 lbs next week
Deadlifts 250 lbs
1x2
Deload to 225 lbs next week
Pullups
1x3
Assisted Pullups w/ band
1x2
Negative Pullups
1x5
Seated Cable Rows using BJJ Gi
1x8 67.5
1x9 62.5
Fasting:
Leangains Day 36
Last meal yesterday: 8:30 pm
First meal today: 12 nn
Last meal today: 10:30 pm
Note:
Minalas today. Yung right hand ko kasi ang sakit ng mga daliri ko. Dahil siguro sa grips sa BJJ. Hirap akong isarado. Nung nasa deadlift ako, dumulas yung bar sa 3rd rep. Muntik ko pa mabagsak sa binti ko.
Aug 12
Early Morning weigh-in after bathroom:
67.05
Exercise:
2 hrs jiu jistu
Fasting:
Leangains Day 37
Last meal yesterday: 10:30 pm
First meal today: 1 pm
Last meal today: 8 pm
Note:
good training today. nagawa ko nanaman yung two favorite moves ko haha
Aug 13
Early Morning weigh-in after bathroom:
66.60
Exercise:
None
Fasting:
Leangains Day 38
Last meal yesterday: 8 pm
First meal today: 12nn
Last meal today: 11 pm
Note:
Maganda yung progress ng diet at actually naraning to ko na yung goal ko August palang so nag cheat day ako today.
Aug 14
Early Morning weigh-in after bathroom:
66.60
Exercise:
GSLP
Bench Press 117.5 lbs
2x5
1x5
increase by 2.5 lbs next session
Squats 215 lbs
2x5
1x5
Increase by 5 lbs next session
Chinups
1x4
Negative Chin ups
1x5
Fasting:
Leangains Day 39
Last meal yesterday: 11 pm
First meal today: 12nn
Last meal today: 7:30 pm
Note:
Squat record!!!! Grabe sarap ng feeling na magsquat ng barbell na may (4) 50 lbs plates. Beast mode haha.
Aug 15
Early Morning weigh-in after bathroom:
66.65
Exercise:
2 hrs jiu jitsu
Fasting:
Leangains Day 40
Last meal yesterday: 7:30 pm
First meal today: 12nn
Last meal today: 9:30 pm
Note:
Good training today.
Ehem... wawalis lang ako.. medyo naipon na alikabok para di dumami hahaha
Grabe bro. For some reason, hindi nanaman naging accessible yung pinoybodybuilding nanaman sa bahay namin for almost 2 weeks. Pati other websites like lazada nagloloko din. Hindi ko talaga magets dahil pag sinubukan ko sa CP na gamit ang 3G internet ok naman pero ang hirap magupdate dun. After a long while na nireport ko sa PLDT, nag ok na. Nireset nila yung internet profile ko daw kahapon. Grabe 2 weeks worth of updates tuloy gagawin ko. Kung pwede lang sana to gawin sa office e kaso blocked naman dun.
Aug 16
Early Morning weigh-in after bathroom:
67.1
Average weight this week:
kg 67.025
lbs 147.764831
Exercise:
2 hrs jiu jitsu
Fasting:
Leangains Day 41
Last meal yesterday: 9:30 pm
First meal today: 12nn
Last meal today: 11:30 pm
Note:
Im kinda worried that im losing weight too fast. Hopefully its mostly fat and not muscle. Im make sure that I eat alot of protein.
Aug 17
Early Morning weigh-in after bathroom:
n/a
Exercise:
2.5 hrs jiu jitsu
Fasting:
Leangains Day 42
Last meal yesterday: 11:30 pm
First meal today: 11:30 am
Last meal today: 7:30 pm
Note:
None
Aug 18
Early Morning weigh-in after bathroom:
65.95
Exercise:
None
Fasting:
Leangains Day 43
Last meal yesterday: 11:30 pm
First meal today: 11 am
Last meal today: 11:30 pm
Note:
Hindi ako nakapaggym today kasi nakatulog ako after lunch. Pag gising ko 7:30 pm na. Malas naman.
Aug 19
Early Morning weigh-in after bathroom:
n/a
Exercise:
2.5 hrs jiu jitsu
Fasting:
Leangains Day 44
Last meal yesterday: 11:30 pm
First meal today: 1pm
Last meal today: 10 pm
Note:
None
Aug 20
Early Morning weigh-in after bathroom:
n/a
Exercise:
None
Fasting:
Leangains Day 45
Last meal yesterday: 10 pm
First meal today: 12nn
Last meal today: 10:30 pm
Note:
None
Aug 21
Early Morning weigh-in after bathroom:
66.85
Exercise:
GSLP
Bench Press 120 lbs
2x5
1x5
increase by 2.5 lbs next session
Squats 220 lbs
2x5
1x3
Deload to 200 lbs next session
Chinups
1x4
Negative Chin ups
1x5
Fasting:
Leangains Day 46
Last meal yesterday: 10:30 pm
First meal today: 12nn
Last meal today: 8:30 pm
Note:
Sayang yung 220 lbs na squat muntik ko na matapos. Mejo nananakit kasi yung back ko ng konti dahil sa jiu jitsu sessions e. Bawi nalang next time.
Aug 22
Early Morning weigh-in after bathroom:
66.8
Exercise:
2 hrs jiu jitsu
Fasting:
Leangains Day 47
Last meal yesterday: 8:30 pm
First meal today: 11am
Last meal today: 9:30 pm
Note:
None
Aug 23
Early Morning weigh-in after bathroom:
65.65
Average weight this week
kg 66.3125
lbs 146.1940376
Exercise:
2.5 hrs jiu jitsu
Fasting:
Leangains Day 48
Last meal yesterday: 9:30 pm
First meal today: 12:30 pm
Last meal today: 10 pm
Note:
I still kinda worried that I am losing weight to fast. Ang kinakatakot ko kasi is baka dahil dun kaya may mga times na matamlay galaw ko sa jiu jitsu or kahit sa weightlifting. For 1 week, I am gonna try eating normally muna with no fasting to see if may magbago.
Aug 24
Early Morning weigh-in after bathroom:
n/a
Exercise:
2 hrs jiu jitsu
Fasting:
No fasting
Note:
Mejo masama pakiramdam ko today. Pero nakapagtraining pa din naman ako
Aug 25
Early Morning weigh-in after bathroom:
n/a
Exercise:
2 hrs jiu jitsu
Fasting:
No fasting
Note:
Lalong lumala yung sakit ko. Ang sakit ng lalamunan ko during work sobrang paos na. Nag sick leave na ako today at hindi muna naggym. Ang masama nito twice in a row na ako nakapagskip ng deadlift day e kakadeload ko pa naman dun. 10 lbs of progress din yung nawala sakin. Kaso priority ko gumaling kasi may BJJ training bukas. Hindi pwede magskip ng training.
Aug 26
Early Morning weigh-in after bathroom:
n/a
Exercise:
2.5 hrs jiu jitsu
Fasting:
No fasting
Note:
I did not see much improvement on eating normally sa BJJ ko. Although its too early to judge kasi 1 week ko lang ginawa yung eating normally. Im gonna go back to fasting ulit sa Monday. Im pretty sure i gained some dahil kumain ako ng gusto ko this past few days. Im also still feeling a bit sick dahil sa lalamunan.
Aug 27
Early Morning weigh-in after bathroom:
n/a
Exercise:
None
Fasting:
No fasting
Note:
Still sick. Hopefully mawala na ito soon. Bukas balik fasting.
Aug 28
Early Morning weigh-in after bathroom:
66.75
Exercise:
None
Fasting:
Leangains Day 49
Last meal yesterday: 8 pm
First meal today: 12:nn
Last meal today: 9pm
Note:
Nakakapikon na tong sakit na to. Hindi na nga ako makapaggym kasi baka lalo hindi gumaling, hindi pa ako nakasama sa BJJ training kagabi kasama yung brown belt na head ng Ronin BJJ sa BF homes. Sayang na sayang yung dapat magiging experience ko dun.
Aug 29
Early Morning weigh-in after bathroom:
66.65
Exercise:
2 hrs jiu jitsu
Fasting:
Leangains Day 50
Last meal yesterday: 9 pm
First meal today: 11:30 am
Last meal today: 9:30 pm
Note:
None
Aug 30
Early Morning weigh-in after bathroom:
66.4
Average weight this week:
kg 66.6
lbs 146.8279
Exercise:
None
Fasting:
Leangains Day 51
Last meal yesterday: 9:30 pm
First meal today: 10 am
Last meal today: 8:30 pm
Note:
None
Aug 31
Early Morning weigh-in after bathroom:
66.55
Exercise:
2 hrs jiu jitsu
Fasting:
Leangains Day 52
Last meal yesterday: 10 pm
First meal today: 1 pm
Last meal today: 7:30 pm
Note:
None
Sep 1
Early Morning weigh-in after bathroom:
n/a
Exercise:
GSLP
Overhead Press 85 lbs
2x5
1x5
Increase by 2.5 lbs next week
Deadlifts 225 lbs
1x5
Increase by 5 lbs next week
Pullups
1x3
Negative Pullups
1x5
Fasting:
No fasting
Note:
Stop fasting nanaman ako kasi parang may sakit nanaman ako. Ubo ako ng ubo kanina habang nasa gym Dapat pala hindi ako nagbuhat today. Kakagaling ko lang tapos parang sumasama nanaman pakiramdam ko
Sep 2
Early Morning weigh-in after bathroom:
n/a
Exercise:
2 hrs jiu jitsu
Fasting:
No fasting
Note:
I know may sakit ako pero i cannot stop training dahil balak ko magcompete.
Sep 3
Early Morning weigh-in after bathroom:
n/a
Exercise:
None
Fasting:
No fasting
Note:
Rest today. Hopefully mawala na tong sakit na to.
Sep 4
Early Morning weigh-in after bathroom:
n/a
Exercise:
GSLP
Bench Press 115 lbs
2x5
1x5
increase by 2.5 lbs next session
Squats 200 lbs
2x5
1x5
increase by 5 lbs next session
Chinups
1x4
Negative Chin ups
1x5
Fasting:
Leangains Day 53
Last meal yesterday: 9 pm
First meal today: 11 am
Last meal today: 8 pm
Note:
Ok na ako. Need makabawi sa lifts. To be honest yung squat ko mejo nahirapan ako parang ang tagal ko hindi ginawa. Nung ginagawa ko 215 at 220 kayang kaya. Ngayon yung 200 nahirapan pa.
Sep 5
Early Morning weigh-in after bathroom:
n/a
Exercise:
2 hours jiu jitsu
Fasting:
Leangains Day 54
Last meal yesterday: 8 pm
First meal today: 11 am
Last meal today: 9 pm
Note:
Im not sure if effects ng cutting or overtraining, pero ang tamlay ng trainings ko since last week. Im a bit worried.