Decided to cut this November using carb backloading. I wanted to lean out more before bulking on December when I will have more funds for this. No carbs on rest days, carbs surplus after workout on training day. I would also supplement with Glutamine and Casein. Goodluck to me.
Sa pagkakaintindi ko, keto ka for up to 10 days sa simula para depleted and carbs mo. Then ang carb intake, after ng workout, carb all you want, dirtier (higher GI) the better. Ayon kay Kiefer na proponent nito, ang IF ay carb backloading evolved, so no breakfast dito. Same ng principle na kapag umaga ay fat burning furnace ang katawan natin at kapag may na- detect na carb ang system natin, stop na ang fat burning dahil tataas ang insulin sa bloodstream.
Ghrelin, cortisol level, nandun din. Tsaka may sweet spot daw sa training time which is 6PM. Nasabi nya rin ang napakaraming benefits ng caffeince kaya halos sa lahat ng workout shakes nya may caffeine.
Wala na ako masabi makakain muna. Ayon lang yan sa pagkakaintindi ko.Natutuwa ako kay Frank Yang lakas ng trip naaalala ko nung college days ko.
the reason why LG, IF, CBL, IIFYM etc. sells is because they allow you to eat ice cream, muffins, burgers and whatever so called "junk". who will say NO to these treats? very few diba? Nobody wants to eat properly and clean the way a bodybuilder should that's why these diets sell. Some get lucky but majority fail. Just eat the right foods bro, you cant go wrong with that
Even on LG setup, I wouldn't allow myself indulge with those junks. Siguro once in a blue moon but not on every training day basis, I would love it but I would stick to rice and oats or the staple boring meals since I can eat it right away without getting umay or suka or something a like.
If I'm on event such as speed eating contest or some just a occasional or hamon challenge with friends, i don't care about the stuff I'm eating hehe.
Just got crazier from watching vids from boss vinch's journal and Frank Yang stuffs.
100+ bodyweight calf raises (good form, squeeze on the top for a second)
100+ chins/pullups (dead hang, chin on bar)
Every damn day.
100+ BW dips every gym day
100+ situps??
Carbs at night only, renegade style.
After some days without carbs, I expected to lose but I gained weight instead, maybe too much sodium from canned tuna.
Let's see. This will be for a month. Just how much you want it. How much you want to hurt yourself.
Mamaya ko simulan.
Brah. Nakuha mo na yung physique ni Bruce Lee. Idol mo pala talaga siya. Yun yung una kong naisip nung nakita ko yung earlier pics mo! Be water my friend!
Situps-100 reps
Leg raise- 50 reps
Bicep curls- 60x8x3
Home workout. DIY incline bench. I had to clean the barbell then sit to perform the incline. Felt stupid so did not bothered finishing the set. Good workout though.
I'm having a sharp pain in my left knee, dahil siguro sa pagtakbo kahapon. Anyway DL naman mama pero kapag masakit talaga, rest muna.
Last heavy DL workout for the year, mag- pr sana mamaya. Langya kasi cut ako this November pero di naman ako nabawasan kahit fucked up na ang diet ko. Tutal ngayon lang ako nag- gain ng ganitong weight so just embrace it. I'm gonna start base building next month. 8-12 rep ranges, 70% load, carbs surplus etc. Back to zero ulit. I will use LRB template for this. Instead of beating weight PR, I'll just beat rep PR and stay on the same weight ranges.
Comments
Duration: 3:15- 4:30 PM
2 extra diyos pre wo
DL
200x5
225x3
255x6
270x2
2" Deficit
200x5x2
220x5x2
Squat
180x5x5
Tri- set
Leg curl- lat pull down- captain's seat (yun pala tawag dun tagal ko na ginagawa)
3 sets of 10-15 reps
Maximum Muscular Bodyweight and Measurements Calculator
Duration: 3:15- 4:30 PM
Incline Press
100x5
115x5
125x9
130x5
105x8
Tried various grip width because elbow hurts. Settled with shoulder wide grip.
DB Shoulder Press
30- 40lbs - 5-10 reps
BB Rows
100x5
120x5
140x6
120x8
Cable bench press, incline curls, abs, calves.
So- so workout, did not care about weight at all.
Pullups
8-10 reps set of 6
superset with
Press Behind the Neck
60x5,5, 70x8, 75x5, 60x10x5
Dips
10x3
Front plate raise
20x15x4
Side lateral raise
20x12x4
Forearms, abs
No carbs since Friday. Laway na laway na ako sa tinapay at kanin tapos may jam pa akong nakita.
Squats later.A very good read:
Failure Minus One
Ghrelin, cortisol level, nandun din. Tsaka may sweet spot daw sa training time which is 6PM. Nasabi nya rin ang napakaraming benefits ng caffeince kaya halos sa lahat ng workout shakes nya may caffeine.
Wala na ako masabi makakain muna. Ayon lang yan sa pagkakaintindi ko.Natutuwa ako kay Frank Yang lakas ng trip naaalala ko nung college days ko.
If I'm on event such as speed eating contest or some just a occasional or hamon challenge with friends, i don't care about the stuff I'm eating hehe.
Duration: 3:30- 4:30PM
2 extra joss pre- wo
Squat
170x3, 195x3, 225x6, 180x12
Leg press
250x10, 300x10x4
SLDL
160x5, 210x5x3
Lat pulldown 12 reps superset with dragon flag 5 reps- 3 sets
Putcha hirap maglakad.
Duration: 3:30- 4:40
2 extra joss pre- wo
Press
65x3, 75x3, 85x10 (Superset with pullups +35 x 5 reps)
95x3, 105x3, 65x12
Inclined DB Press
40x10x2
50x10,6,6
DL
225x3, 255x3, 285x3, 295x1,1
"2 Deficit
240x3x3
Thumbless Shrugs
185x16
Calves, preacher curl.
Quads still has doms.
100+ bodyweight calf raises (good form, squeeze on the top for a second)
100+ chins/pullups (dead hang, chin on bar)
Every damn day.
100+ BW dips every gym day
100+ situps??
Carbs at night only, renegade style.
After some days without carbs, I expected to lose but I gained weight instead, maybe too much sodium from canned tuna.
Let's see. This will be for a month. Just how much you want it. How much you want to hurt yourself.
Mamaya ko simulan.
Duration: 3:00- 4:30 PM
1 Nescafe stick & 1 extra joss pre- wo
Chinups using various grips
20,15,15,10,10,6,6,6,3
Fell 9 reps short coz bar placement broke
Kroc rows
65x25x2, both arms
Dips
10x3
Bicep curls
40x10, 50x10, 60x8, 65x5, 40x10
Overhead tricep extn- 3 sets
Chinups
x10,11,11,11,11,11,11,11,5
3:30- 4:30 PM
2 extra joss pre- wo
Incline Press
110x3, 125x3, 135x6, 145x3, 110x12
Flat Db Press
40x10, 45x10, 50x10, 60x5, 45x9
Superset w/ PD
100x10x2, 140x10, 120x10
Cable Crossover- 3 sets
Squat
160x5x5
Calf raise- 100 reps
11.13.2013
Pullups
x10, 10, 10, 10, 10, 10, 5, 5, 5, 5, 5
Langya halos wala na ako oras para gawin to.
7:30- 8:50 AM
Hammer Gym Pasig
20 minute na lakaran para maghanap ng gym
BW: 137lbs
Squat
180x5, 210x3, 235x7
250x5, 225x7
Leg Press
250x10x3
Kailangang langisan leg press nila kumakapit kasi tinamad tuloy ako
3" SLDL
205x5x5
Calf raise- 100 reps
Magandang gym to. Oly bars, power rack, up to 100lbs db, basketball, punching bag tsaka maraming machines.
Post wo shake. Free sample ng pvl ISO gold sa CNC kahapon, pm7 at creakong.
Duration: 2:30- 4:00 PM
Coke Zero, 2 extra joss pre- wo
Incline press
100x10, 120x5x2, 130x5
Flat DB Press
40x10, 45x10, 50x10, 55x10x2
Flat Flyes superset with Side Lateral Raise
20x10x4 (same weight)
BB Rows
100x5, 120x4, 130x3, 140x2, 150x1,1
130x5,5,8
Kroc Rows
90x15 (both arms)
Situps-100 reps
Leg raise- 50 reps
Bicep curls- 60x8x3
Home workout. DIY incline bench. I had to clean the barbell then sit to perform the incline. Felt stupid so did not bothered finishing the set. Good workout though.
Early morning jog and sprint for 30 minutes
9:30- 10:00 AM
Power cleans
80x5, 90x3, 100x5, 110x3, 120x3, 130x2,2, 145x1,1,1
Clean and jerk Frank Yang style
80x3, 90x3, 110x2,2, 120x2,2,2, 130x1,1,1
Fasted training. Lots of walking to do today.
Last heavy DL workout for the year, mag- pr sana mamaya. Langya kasi cut ako this November pero di naman ako nabawasan kahit fucked up na ang diet ko. Tutal ngayon lang ako nag- gain ng ganitong weight so just embrace it. I'm gonna start base building next month. 8-12 rep ranges, 70% load, carbs surplus etc. Back to zero ulit. I will use LRB template for this. Instead of beating weight PR, I'll just beat rep PR and stay on the same weight ranges.
3:30- 4:30 PM
3/4 serving of monster zero
Abs/leg curl- 3 sets
DL
225x5, 255x3, 285x5, 300x1,1
Deficit
255x3x3
Shrugs
100x15, 120x10, 160x10, 200x5
160x30 (thumbless)
Superset with Calf raise
100x,25,25,25,35
Triset
PD- narrow- wide
100x12,12,12
GHR
x5,5,5
Dragon flag
x5,5,5
Biceps, an crunch pulldown
1 hour brisk walk