Sir, try adding more fish oils for joint health. Im not taking fish oils before and i have a lot of joint pains especially on my elbows, wrist, RC, ankles etc. I was taking 6-9 softgels daily for the past 3 years and my joints were always in good condition. then, last june i was curious if im taking too much so i dropped it to 3/day. last july i injured my right shoulder (my strong side) while warming up on Flat BP and also, i noticed that my joints doesn't recover as fast as my muscles. This August i started to take 6 fishoils again, i didn't notice anything spectacular but i feel better now. when you mentioned your knee issue I suddenly felt, that must be it. it really does promote joint health. hehehe
Thanks for the reminder bossing but I have it duly covered. S2B requires us to take at least 10g of fish oil daily. :lol
Anyway, share ko na rin dito. During the week where they introduced that fish oil habit, they even let us take 20g of fish oil daily for one month!!! Yes, you read it right, 20G OF FISH OIL DAILY FOR ONE MONTH! That's insane right?
A lot of us questioned the logic behind it, they told us that it's because most people are EHA/DHA deficient and needed that huge boost to restore the balance of Omega 3 vs Omega 6 on your body. It also boosts insulin sensitivity! I enrolled on this program for guidance and resistance is futile so I left all my doubts and did what they want me to do. I'm leaving all the science stuff for them to figure out and trusting them on this one. Saves me a lot of confusion and headache. :twitcy:
After that 1 month of high dosage of fish oil, we reverted back to 10g of fish oil daily for maintenance.
RE: knee injury
I think I can finally pinpoint the root cause of my knee injury with the help of my coach, physiotherapist friend and of course your valuable inputs regarding scoliosis (salamat ulit! ). It's because of improper biomechanics which I am unconsciously doing. I am putting a lot of weight on the lateral side of my foot (due to knee pain) and turn it outwards during my day to day activities (walking, sprinting, lifting weights). It was later aggravated with the unilateral exercises and additional sprinting sessions.
Problematic biomechanics + Repetitive stress on that area = INJURY
Dynamic Warm Up (40 mins)
- Foam Rolling
- Stretching
- Mobility Drills
As usual, skipping this week's lower body workouts again so I'm doing extra mobility drills for lower body. Foam rolling, myofascial release massage and some dynamic stretches. Did some pull-ups too together with some machine flyes. Time to cook dinner!
Dynamic Warm Up (40 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Same shit, different day. Left knee is still fucked up. Slow recovery. Damn. I'm getting frustrated. =(
Anyway, foam rolling and some dynamic stretches for today as usual. Smashing some tender spots (knots) on my left calf and tibialis anterior. Gonna swim later for cardio.
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY DAY 2 1) Cable External Rotation (3x8)
- Work set: 15kg x 8 x 3 (per side)
2a) Push Press (6x4)
- Warm up: 20kg x 8, 25kg x 4, 30kg x 3, 32.5kg x 2, 35kg x 1
- Work set: 37.5kg x 4 x 6
* Nailed the form on this one. Good power from the squat dip to overhead extension. Last set was awful though. Form broke down due to fatigue.
2b) Medium-Grip Chin-up (6x4)
- Work set: BW + 20lbs x 4 x 2, BW + 15lbs x 4 x 2, BW + 10lbs x 4 x 2
* Felt strong on this one. Will try 20lbs on all set next week.
3a) Slight Incline DB Fly (3x12)
- Work set: 25lb x 12 x 3
* Good weight. Very challenging. I'll stay with the same weight next week and just add more reps.
3b) DB Rear Lateral Raise (3x12)
- Work set: 10lb x 12 x 3
* I really don't know if I'm doing this right. I feel like my form is not good. I'm already using abysmal weight yet I can't still nail the form correctly. Sucks big time.
Nice meals. Napansin ko lang veggies lang yata source mo ng carbs at walang rice? Or di uso jan rice? hehe
Bulking bro. If you would read some of my old post, meron profiling stage ng program wherein nadedetermine ng coach namin kung anong klaseng gainer kami.
If you are really classified as a hard gainer, walang problema sa carbs, eat all you want. Unfortunately, I am classified as medium gainer wherein I have to be wary of my carb intake. My coach noticed that I am very sensitive with carbs. I usually put on "bad weight" (fat on abdominal section) if I eat too much carbs, thus, he modified my diet to just eat carbs on lifting days, then go low carb on rest/interval days but still high calorie.
My daily calorie intake range is from 2500-3500. Masakit sa panga especially with lots of veggies. Torture! Hahaha! :twitcy:MUSCLE BREAKFAST
- 4 whole eggs
- 1 palm ground mutton
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup cashew nuts
* 1 tablet multivitamin
* 5g Fish Oil
MUSCLE LUNCH
- 4 fist mixed vegetables (iceberg lettuce, gerger, black olives, cucumber, carrots, parsley, sliced apple)
- 1 palm chicken briyani
- 1 palm fish with cream
- 1 bowl vegetable clear soup
- 2 tbsp extra virgin olive oil
- 1/4 cup cashew nut
* 1 tablet multivitamin
SUPERSHAKE #1 (Pre-Workout)
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 large banana
- 1 fist zucchini
- 2 tbsp peanut butter
- 5mg creatine
SUPERSHAKE #2 (Post-Workout)
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 large banana
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER
- 2 tbsp ghee
- 9 oz chicken breast
- 3 fist cauliflower
- 1 fist yellow bell pepper
- 1 fist carrots
- 2 tbsp soy sauce
- 1 cup brown rice
* 1 tablet multivitamin
* 5g Fish Oil
WATER
- 3.5 liters (excluding the water used on the supershakes)
Woke up with 8 hours sleep but with still sore left knee. Felt like the tibialis anterior though. Pain is creeping up from the insertion point up to the knee. =(
Dynamic Warm Up (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Rest day, should be doing intervals but skipped it due to nagging left knee pain. Typical day as usual, weekend, relaxed at home, bought some food for the week, played civ5 all day long (just got the newest brave new world dlc from amazon sale).
Did the usual foam rolling and dynamic stretches as usual to keep the body moving.
Kasi without rice, and veggies as source of carbs, just reading your food log not sure papaano mo mapapa abot ng 3k cals yan, since mababa lang cals at carbs ng veggies.
Unless kilo kilong karne ka siguro a day.
Palm / fist / oz kasi sukatan mo ng karne hindi ko alam conversion niyan haha.
Kasi without rice, and veggies as source of carbs, just reading your food log not sure papaano mo mapapa abot ng 3k cals yan, since mababa lang cals at carbs ng veggies.
Unless kilo kilong karne ka siguro a day.
Palm / fist / oz kasi sukatan mo ng karne hindi ko alam conversion niyan haha.
You missed the healthy fats added on my diet. Oils and nuts are calorie dense. Typically, 2tbsp of oil is 200 calories. 1/4 cup of nut is 200 calories.
One more thing, in S2B. we don't bother with the exact calories or macro breakdown, we just follow the templates laid out on our muscle meals and shakes.
This alone would give you around 900 calories. Just 1 meal. Again, in S2B, we don't bother with technicalities. We follow the nutrition template given to us and our coach give adjustments based on our weekly progress (we submit measurements weekly).
Kasi without rice, and veggies as source of carbs, just reading your food log not sure papaano mo mapapa abot ng 3k cals yan, since mababa lang cals at carbs ng veggies.
Unless kilo kilong karne ka siguro a day.
Palm / fist / oz kasi sukatan mo ng karne hindi ko alam conversion niyan haha.
You missed the healthy fats added on my diet. Oils and nuts are calorie dense. Typically, 2tbsp of oil is 200 calories. 1/4 cup of nut is 200 calories.
One more thing, in S2B. we don't bother with the exact calories or macro breakdown, we just follow the templates laid out on our muscle meals and shakes.
This alone would give you around 900 calories. Just 1 meal. Again, in S2B, we don't bother with technicalities. We follow the nutrition template given to us and our coach give adjustments based on our weekly progress (we submit measurements weekly).
Oils and nuts are almost part of every meal (breakfast and lunch), then another 2 tbsp oil on dinner, that would give you around 1000 calories on just oils and nuts alone.
Typically, palms, fist, thumb measurements are a lot better than the typical calorie counting method.
If you are a big guy, naturally, you have a bigger palm, fist, thumb which means you will also eat more than the smaller guy. Remember, you always have your hand with you wherever you are so you can guestimate your portions properly even if you are not at home. Unless of course if you bring your weighing scale whereever you go. :twitcy:
I'm happy with the current setup and couldn't ask for more with my progress and gains. Again, I'm not in a hurry. A lot of time left on this program, 4 months down, 8 months to go. Not even halfway through. :lol
Before going to the gym, I tried a tack and floss technique on my left knee. I tried hitting the quads hard with a myofascial massage ball and foam roller while doing full ROM on the affected leg. Guess what? It was a success! Left knee pain was GONE! The pain wasn't really an injury but more like a muscle knot (trigger point) on the calf, tibialis anterior and quads. Once it was released, the pain was gone! Wohoooo! :lol
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY DAY 2 1) Box Squat (6 sets x 4 reps)
- Warm up: 20kg x 8, 40kg x 6, 50kg x 4, 60kg x 2
- Work set: 65kg x 4, 60kg x 4 x 5
* Deloaded the weight due to skipping LOWER BODY DAY's because of the injury. Good form but leaning to the right again. Need to correct the motor pattern especially when fatigued.
2) DB Goblet Squat (4 sets x 5 reps)
- Warm up: 45lb x 8
- Work set: 55lb x 5 x 3, 50lb x 5
* Good form all through out the sets.
3) Barbell Split Squat (3 sets x 12 reps)
- Work set: 20kg x 12 x 2, 20kg x 10 (per side)
* Same as box squats, leaning to right once fatigued.
4) Decline Sit Ups (3 sets x 18 reps)
- Work set: BW x 18 x 3
* Struggled completing continous 18 reps. Hard to keep up with that high repetition if you would do it correctly keeping the tension high on the abs. Had to stop briefly then continue again until 18 reps is completed on one set.
Tough workout. My legs are totally toasted after the training. First time I did lower body workout for almost 3 weeks now and it felt great.
Maganda itong journal na to very detailed.
Wag ka magsawa sana magsawa bro madaming nagbabasa nito at sigurado dming matututunan. Keep sharing bro goodluck!
Maganda itong journal na to very detailed.
Wag ka magsawa sana magsawa bro madaming nagbabasa nito at sigurado dming matututunan. Keep sharing bro goodluck!
You are most welcome bro. The biggest reason why I put up my S2B Journal in public instead of keeping it for myself is to help and inspire others. Yes, there are a lot of ups and downs, but so far, what I learned by documenting each and every nuance and detail of the process, you avoid committing the same mistakes over and over again.
Anyway, as I've said before, feel free to read and hopefully you get to learn something from it. Aight?
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Rested today and just did some corrective exercises and mobility drills. Lower body is sore from yesterdays workout. Nothing much is done for today in terms of physical activity.
Did my usual SUNDAY RITUAL such as preparing most of the foods (groceries, pre-shred veggies, marinate meats etc) for the week.
New habit was introduced today. Record What You Eat. Detailed. Each and every food you put on your mouth including the time. I already saw this coming by reading one the journal of a November 2012 S2B participant that's why I started early before this habit is officialy introduced. :lol
The guys at Precision Nutrition wants us to keep a Food/Nutrition Journal separate from the Workout Journal. I'll keep mine on the same journal but will definitely buy another notebook to record my nutrition manually. Old school baby! :^^
Anyway, just for recap, here are the past habits so far...
- 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
I can now see how powerful habits are. Habits are now continously piling up and it would be very tough (especially to a newbie) to comply if these habits are introduced all at the same time.
Once you developed the habit of doing things, it will be efforless to do and will be ingrained on your daily activity without thinking much about it.
SUPERSHAKE #2 (Post-Workout)
- 500ml water
- ice cubes
- 2 scoops protein powder
- 2 medium banana
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER - 8:20 PM
- 16oz whole grilled chicken (marinated overnight with salt and stuffed with onion and tomato inside)
- 2 fist red cabbage
- 1 fist red bell pepper
- 1 tbsp ghee
- 2 cups of white rice
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY DAY 1 1a) Kneeling Cable X-Row (3 sets x 8 reps)
- Work set: 20kg x 10, 25kg x 8 x 2
* Finally nailed the form on this one. Feels like wolverine! :twitcy:
1b) Cable Crossover (3 sets x 8 reps)
- Work set: 25kg x 10, 25kg x 8 x 2
* Great form. Felt this one right in the middle of the pecs. Got a good pump afterwards.
2a) Barbell Bench Press (6 sets x 4 reps)
- Warm up: 20kg x 8, 40kg x 5, 50kg x 4, 55kg x 1
- Work set: 60kg x 4 x 6
* Felt strong on this one! Great form too! I'm getting brawny! I definitely can handle more weight on this one. Adding more next week. :lol
2b) T-Bar Row (6 sets x 4 reps)
- Work set: 60kg x 4 x 2, 55kg x 4 x 2
* Form is not good on 60kg so I had to deload after 2 sets. Nailed the form on 55kg. Hopefully, I can already do 60kg in good form next week.
3a) Standing DB Seesaw Press (3 sets x 12 reps)
- Work set: 25lb x 12 x 4
* Good form. Slightly lower weight than last week. Added more set to compensate.
3b) V-Bar Pulldown (3 sets x 12 reps)
- Work set: 40kg x 12, 60 kg x 12 x 2, 40kg x 12
* Underestimated the weight on the first set. Added more on the remaining sets but not satisfied with the form so I added another set with a deload to 40kg.
Beast mode workout! I felt amazing and full of energy even though I have only 5 hours sleep. Time to eat!
Slept like a baby last night! Got around 7 hrs of sleep. Woooot! Felt refreshed but not much. I still have a lot of sleep debt to pay off. Need to improve my sleeping pattern and get at least 8-9 hours daily in order to recover faster from the workouts.
In the meantine, bought a new book from Amazon's Kindle Store yesterday to learn on how to properly deal with trigger points (muscle knots).
I'm learning a lot about the causes, the referred pain patterns of trigger points and how to treat them properly with this book. Must have for active people (especially if you do repetitive motions regularly such as runners, swimmers and/or even bodybuilders etc) who suffers from unexplainable joint and muscle pains.
Today's S2B lesson is about why keeping a food journal is important. Literally, it's all about data collection. And here are some of the benefits of good data collection:
Data: Facts and statistics collected together for reference or analysis.
1. Data collection tracks — and improves — your compliance to your habits.
2. Data collection improves results by improving your compliance.
3. What’s measured gets managed (and improved)
In summary, it's all about keeping tabs on what you do and then use those data to make adjustments to your desired goal. Without a good data to depend on, you are bound to fail.
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY DAY 1 1) Snatch Grip Deadlift (6 sets x 4 reps)
- Warm up: 40kg x 8, 50kg x 6, 60kg x 4, 80kg x 2
- Work set: 80kg x 4 x 2, 70kg x 4 x 4
* First time to do this snatch grip deadlift and it's goddamn tough on the grip! Hit the traps hard too. Had to deload for the next 4 sets because my grip is failing. :twitcy:
2) Alternating Barbell Lunge (4 sets x 5 reps)
- Work set: 30kg x 5, 35kg x 5, 40kg x 5, 45kg x 5
* Misjudged the weight on the first few sets. Even the last set was a little light. Will definitely go for 50kg next week for all sets.
3a) Lying Leg Curl (3 sets x 8 reps)
- Work set: 20kg x 8, 25kg x 8 x 2
* First set was good. Last two sets was still good but calf was cramping on the last few reps. Trainor said that I'm flexing my foot and involving my calf on the lift. Need to learn to properly isolate the hamstrings.
3b) Leg Press (3 sets x 10 reps)
- Work set: 60kg x 10, 80kg x 10, 90kg x 10
* Again, I misjudged the initial weight for the first two sets. Will definitely stick to 90kg next week.
4) Cable Woodchopper (3 sets x 10 reps)
- Work set: 30kg x 12 x 3
* Not good form. Still getting used with the exercise. Need to engage the core more instead of the arms.
Quite good workout. Just not satisfied with the rest times. I had to rest longer due to a lot of people on the gym.
Got myself some new mobility tools courtesy of rogue fitness. Since I've read Kelly Starret's "Becoming a Supple Leopard", I've been wanting to get myself some of the suggested mobility tools.
As you can see, my body is stiff as a stick, unbalanced,uncoordinated movement patterns and poor mobility due to 31 years of abuse and sedentary lifestyle. I am totally broken especially on mobility and flexibility. I literally need to fix myself if I want to succeed on this journey. I need all the help I can get to heal and repair my aging body.
Comments
Thanks for the reminder bossing but I have it duly covered. S2B requires us to take at least 10g of fish oil daily. :lol
Anyway, share ko na rin dito. During the week where they introduced that fish oil habit, they even let us take 20g of fish oil daily for one month!!! Yes, you read it right, 20G OF FISH OIL DAILY FOR ONE MONTH! That's insane right?
A lot of us questioned the logic behind it, they told us that it's because most people are EHA/DHA deficient and needed that huge boost to restore the balance of Omega 3 vs Omega 6 on your body. It also boosts insulin sensitivity! I enrolled on this program for guidance and resistance is futile so I left all my doubts and did what they want me to do. I'm leaving all the science stuff for them to figure out and trusting them on this one. Saves me a lot of confusion and headache. :twitcy:
After that 1 month of high dosage of fish oil, we reverted back to 10g of fish oil daily for maintenance.
RE: knee injury
I think I can finally pinpoint the root cause of my knee injury with the help of my coach, physiotherapist friend and of course your valuable inputs regarding scoliosis (salamat ulit!
59.6 kg
Dynamic Warm Up (40 mins)
- Foam Rolling
- Stretching
- Mobility Drills
As usual, skipping this week's lower body workouts again so I'm doing extra mobility drills for lower body. Foam rolling, myofascial release massage and some dynamic stretches. Did some pull-ups too together with some machine flyes. Time to cook dinner!
59.1 kg
Dynamic Warm Up (40 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Same shit, different day. Left knee is still fucked up. Slow recovery. Damn. I'm getting frustrated. =(
Anyway, foam rolling and some dynamic stretches for today as usual. Smashing some tender spots (knots) on my left calf and tibialis anterior. Gonna swim later for cardio.
PEACE OUT!
MUSCLE BREAKFAST
- 4 whole eggs
- 1 palm ground mutton
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup cashew nuts
* 1 tablet multivitamin
* 5g Fish Oil
MUSCLE LUNCH
- 4 fist mixed vegetables (iceberg lettuce, gerger, black and green olives, cucumber, carrots, parsley)
- 1 palm grilled chicken
- 1 palm lamb stew
- 1 bowl vegetable clear soup
- 2 tbsp extra virgin olive oil
- 1/4 cup cashew nut
* 1 tablet multivitamin
SUPERSHAKE #1
- 500ml water
- ice cubes
- 2 scoops protein powder
- 2 fist spinach
- 2 tbsp peanut butter
- 5mg creatine
SUPERSHAKE #2
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER
- 2 tbsp ghee
- 10 oz chicken breast
- 2 fist cabbage
- 1 fist yellow bell pepper
- 1/2 fist onion
- 2 tbsp salsa
* 1 tablet multivitamin
* 5g Fish Oil
WATER
- 3.5 liters (excluding the water used on the supershakes)
59.1 kg
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY DAY 2
1) Cable External Rotation (3x8)
- Work set: 15kg x 8 x 3 (per side)
2a) Push Press (6x4)
- Warm up: 20kg x 8, 25kg x 4, 30kg x 3, 32.5kg x 2, 35kg x 1
- Work set: 37.5kg x 4 x 6
* Nailed the form on this one. Good power from the squat dip to overhead extension. Last set was awful though. Form broke down due to fatigue.
2b) Medium-Grip Chin-up (6x4)
- Work set: BW + 20lbs x 4 x 2, BW + 15lbs x 4 x 2, BW + 10lbs x 4 x 2
* Felt strong on this one. Will try 20lbs on all set next week.
3a) Slight Incline DB Fly (3x12)
- Work set: 25lb x 12 x 3
* Good weight. Very challenging. I'll stay with the same weight next week and just add more reps.
3b) DB Rear Lateral Raise (3x12)
- Work set: 10lb x 12 x 3
* I really don't know if I'm doing this right. I feel like my form is not good. I'm already using abysmal weight yet I can't still nail the form correctly. Sucks big time.
Overall, GOOD workout. Nothing spectacular.
PEACE OUT!
Nice meals. Napansin ko lang veggies lang yata source mo ng carbs at walang rice? Or di uso jan rice? hehe
Bulking bro. If you would read some of my old post, meron profiling stage ng program wherein nadedetermine ng coach namin kung anong klaseng gainer kami.
If you are really classified as a hard gainer, walang problema sa carbs, eat all you want. Unfortunately, I am classified as medium gainer wherein I have to be wary of my carb intake. My coach noticed that I am very sensitive with carbs. I usually put on "bad weight" (fat on abdominal section) if I eat too much carbs, thus, he modified my diet to just eat carbs on lifting days, then go low carb on rest/interval days but still high calorie.
My daily calorie intake range is from 2500-3500. Masakit sa panga especially with lots of veggies. Torture! Hahaha! :twitcy:MUSCLE BREAKFAST
- 4 whole eggs
- 1 palm ground mutton
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup cashew nuts
* 1 tablet multivitamin
* 5g Fish Oil
MUSCLE LUNCH
- 4 fist mixed vegetables (iceberg lettuce, gerger, black olives, cucumber, carrots, parsley, sliced apple)
- 1 palm chicken briyani
- 1 palm fish with cream
- 1 bowl vegetable clear soup
- 2 tbsp extra virgin olive oil
- 1/4 cup cashew nut
* 1 tablet multivitamin
SUPERSHAKE #1 (Pre-Workout)
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 large banana
- 1 fist zucchini
- 2 tbsp peanut butter
- 5mg creatine
SUPERSHAKE #2 (Post-Workout)
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 large banana
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER
- 2 tbsp ghee
- 9 oz chicken breast
- 3 fist cauliflower
- 1 fist yellow bell pepper
- 1 fist carrots
- 2 tbsp soy sauce
- 1 cup brown rice
* 1 tablet multivitamin
* 5g Fish Oil
WATER
- 3.5 liters (excluding the water used on the supershakes)
MUSCLE BREAKFAST
- 2 tbsp coconut oil
- 4 whole eggs
- 1 fist frozen spinach
- 1 palm ground mutton
- 1 slice cheddar cheese
- 3 tbsp of labneh (greek yogurt)
- hickory bbq sauce as condiment
- 1/4 cup cashew nuts
* 1 tablet multivitamin
* 5g Fish Oil
MUSCLE LUNCH
- 2 palm grilled chicken breast
- 3 fist romaine lettuce
- 1/2 fist yellow bell pepper
- 1 fist cucumber
- 1 fist cherry tomatoes
- 2 tbsp extra virgin olive oil
- 1 tbsp balsamic vinegar
- 1/4 cup cashew nut
* 1 tablet multivitamin
SUPERSHAKE #1
- 500ml water
- ice cubes
- 2 scoops protein powder
- 2 tbsp peanut butter
- 5mg creatine
SUPERSHAKE #2
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 scoop greens supplement
- 5mg creatine
- 2 tbsp extra virgin olive oil
MUSCLE DINNER
- 12 oz tilapia
- 1 fist tomato
- 1 fist onion
- 3 fist romaine lettuce
59.6 kg
Dynamic Warm Up (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Rest day, should be doing intervals but skipped it due to nagging left knee pain. Typical day as usual, weekend, relaxed at home, bought some food for the week, played civ5 all day long (just got the newest brave new world dlc from amazon sale).
Did the usual foam rolling and dynamic stretches as usual to keep the body moving.
PEACE OUT!
Kasi without rice, and veggies as source of carbs, just reading your food log not sure papaano mo mapapa abot ng 3k cals yan, since mababa lang cals at carbs ng veggies.
Unless kilo kilong karne ka siguro a day.
Palm / fist / oz kasi sukatan mo ng karne hindi ko alam conversion niyan haha.
You missed the healthy fats added on my diet. Oils and nuts are calorie dense. Typically, 2tbsp of oil is 200 calories. 1/4 cup of nut is 200 calories.
One more thing, in S2B. we don't bother with the exact calories or macro breakdown, we just follow the templates laid out on our muscle meals and shakes.
Meal Template:
- 2 palm lean meat (around 200-300 calories)
- 2-3 fist vegetables (around 100 calories)
- 2 tbsp oil (around 200 calories)
- 1/4 cup nuts (around 200 calories)
- 1 fruit (around 100 calories)
This alone would give you around 900 calories. Just 1 meal. Again, in S2B, we don't bother with technicalities. We follow the nutrition template given to us and our coach give adjustments based on our weekly progress (we submit measurements weekly).
Nope I didn't missed that.
That's just 400 cals.
Thanks for the conversion hehe.
Oils and nuts are almost part of every meal (breakfast and lunch), then another 2 tbsp oil on dinner, that would give you around 1000 calories on just oils and nuts alone.
Typically, palms, fist, thumb measurements are a lot better than the typical calorie counting method.
If you are a big guy, naturally, you have a bigger palm, fist, thumb which means you will also eat more than the smaller guy. Remember, you always have your hand with you wherever you are so you can guestimate your portions properly even if you are not at home. Unless of course if you bring your weighing scale whereever you go. :twitcy:
I'm happy with the current setup and couldn't ask for more with my progress and gains. Again, I'm not in a hurry. A lot of time left on this program, 4 months down, 8 months to go. Not even halfway through. :lol
Body Weight
59.1 kg
Before going to the gym, I tried a tack and floss technique on my left knee. I tried hitting the quads hard with a myofascial massage ball and foam roller while doing full ROM on the affected leg. Guess what? It was a success! Left knee pain was GONE! The pain wasn't really an injury but more like a muscle knot (trigger point) on the calf, tibialis anterior and quads. Once it was released, the pain was gone! Wohoooo! :lol
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY DAY 2
1) Box Squat (6 sets x 4 reps)
- Warm up: 20kg x 8, 40kg x 6, 50kg x 4, 60kg x 2
- Work set: 65kg x 4, 60kg x 4 x 5
* Deloaded the weight due to skipping LOWER BODY DAY's because of the injury. Good form but leaning to the right again. Need to correct the motor pattern especially when fatigued.
2) DB Goblet Squat (4 sets x 5 reps)
- Warm up: 45lb x 8
- Work set: 55lb x 5 x 3, 50lb x 5
* Good form all through out the sets.
3) Barbell Split Squat (3 sets x 12 reps)
- Work set: 20kg x 12 x 2, 20kg x 10 (per side)
* Same as box squats, leaning to right once fatigued.
4) Decline Sit Ups (3 sets x 18 reps)
- Work set: BW x 18 x 3
* Struggled completing continous 18 reps. Hard to keep up with that high repetition if you would do it correctly keeping the tension high on the abs. Had to stop briefly then continue again until 18 reps is completed on one set.
Tough workout. My legs are totally toasted after the training. First time I did lower body workout for almost 3 weeks now and it felt great.
PEACE OUT!
- 4 whole eggs
- 1 palm ground mutton
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup almonds
* 1 tablet multivitamin
* 5g Fish Oil
MUSCLE LUNCH
- 2 palm grilled chicken breast
- 3 fist romaine lettuce
- 1/2 fist yellow bell pepper
- 1 fist cucumber
- 1 fist cherry tomatoes
- 2 tbsp extra virgin olive oil
- 1 tbsp balsamic vinegar
- 1/4 cup almonds
* 1 tablet multivitamin
SUPERSHAKE #1 (Pre-Workout)
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 medium banana
- 2 tbsp peanut butter
WORKOUT DRINK (Peri-Workout)
- 500ml water
- ice cubes
- 1 scoop BCAA
- 5mg creatine
SUPERSHAKE #2 (Post-Workout)
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 medium banana
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER
- 2 tbsp ghee
- 9 oz chicken breast
- 2 fist cabbage
- 1 fist yellow bell pepper
- 1 fist carrots
- 2 tbsp salsa
- 2 cups white rice
* 1 tablet multivitamin
* 5g Fish Oil
Wag ka magsawa sana magsawa bro madaming nagbabasa nito at sigurado dming matututunan. Keep sharing bro goodluck!
You are most welcome bro. The biggest reason why I put up my S2B Journal in public instead of keeping it for myself is to help and inspire others. Yes, there are a lot of ups and downs, but so far, what I learned by documenting each and every nuance and detail of the process, you avoid committing the same mistakes over and over again.
Anyway, as I've said before, feel free to read and hopefully you get to learn something from it. Aight?
PEACE OUT!
- 5 whole eggs
- 1 palm ground mutton
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup almonds
* 1 tablet multivitamin
* 5g Fish Oil
MUSCLE LUNCH - 11:55 AM
- 4 fist mixed vegetables (iceberg lettuce, gerger, black olives, cucumber, carrots, parsley, red raddish, some bits of cheddar cheese)
- 1 palm chicken briyani breast
- 1 palm breaded fish
- 1 bowl vegetable clear soup
- 2 tbsp extra virgin olive oil
- 1/4 cup almonds
* 1 tablet multivitamin
SUPERSHAKE #1 - 4:30 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist zucchini
- 2 tbsp peanut butter
- 5mg creatine
SUPERSHAKE #2 - 7:16 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1/8 cup cashew
- 5mg creatine
MUSCLE DINNER - 8:20 PM
- 1/2 whole grilled chicken (marinated overnight with salt and stuffed with onion and tomato inside)
- 2 fist cauliflower
- 1 fist yellow bell pepper
- 1 fist zucchini
- 1 tbsp ghee
* 1 tablet multivitamin
* 5g Fish Oil
Body Weight
59.5 kg
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Rested today and just did some corrective exercises and mobility drills. Lower body is sore from yesterdays workout. Nothing much is done for today in terms of physical activity.
Did my usual SUNDAY RITUAL such as preparing most of the foods (groceries, pre-shred veggies, marinate meats etc) for the week.
PEACE OUT!
Just finished my black coffee but I'm still sleepy. Feeling like a zombie. Must... eat... BRAAAAIIINNNZZZZ!
New habit was introduced today. Record What You Eat. Detailed. Each and every food you put on your mouth including the time. I already saw this coming by reading one the journal of a November 2012 S2B participant that's why I started early before this habit is officialy introduced. :lol
The guys at Precision Nutrition wants us to keep a Food/Nutrition Journal separate from the Workout Journal. I'll keep mine on the same journal but will definitely buy another notebook to record my nutrition manually. Old school baby! :^^
Anyway, just for recap, here are the past habits so far... I can now see how powerful habits are. Habits are now continously piling up and it would be very tough (especially to a newbie) to comply if these habits are introduced all at the same time.
Once you developed the habit of doing things, it will be efforless to do and will be ingrained on your daily activity without thinking much about it.
PEACE OUT!
- 5 whole eggs
- 1 palm ground mutton
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup cashew
- 1 cup black coffee (sweetened with stevia)
* 1 tablet multivitamin
* 5g Fish Oil
MUSCLE LUNCH - 12:05 PM
- 4 fist mixed vegetables (iceberg lettuce, gerger, black olives, cucumber, carrots, parsley, some bits of feta cheese)
- 1 palm chicken breast with orange sauce
- 1/2 palm breaded and buttered fish
- 1 bowl vegetable clear soup
- 2 tbsp extra virgin olive oil
- 1/4 cup almonds
* 1 tablet multivitamin
Coffee Break (Pre-Workout Stim) - 3:00 PM
- 1 cup black coffee (sweetened with stevia)
SUPERSHAKE #1 (Pre-Workout) - 4:25 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist zucchini
- 2 tbsp peanut butter
- 5mg creatine
WORKOUT DRINK (Peri-Workout)
- 500ml water
- ice cubes
- 1 scoop BCAA
SUPERSHAKE #2 (Post-Workout)
- 500ml water
- ice cubes
- 2 scoops protein powder
- 2 medium banana
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER - 8:20 PM
- 16oz whole grilled chicken (marinated overnight with salt and stuffed with onion and tomato inside)
- 2 fist red cabbage
- 1 fist red bell pepper
- 1 tbsp ghee
- 2 cups of white rice
* 1 tablet multivitamin
* 5g Fish Oil
59.5 kg
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY DAY 1
1a) Kneeling Cable X-Row (3 sets x 8 reps)
- Work set: 20kg x 10, 25kg x 8 x 2
* Finally nailed the form on this one. Feels like wolverine! :twitcy:
1b) Cable Crossover (3 sets x 8 reps)
- Work set: 25kg x 10, 25kg x 8 x 2
* Great form. Felt this one right in the middle of the pecs. Got a good pump afterwards.
2a) Barbell Bench Press (6 sets x 4 reps)
- Warm up: 20kg x 8, 40kg x 5, 50kg x 4, 55kg x 1
- Work set: 60kg x 4 x 6
* Felt strong on this one! Great form too! I'm getting brawny! I definitely can handle more weight on this one. Adding more next week. :lol
2b) T-Bar Row (6 sets x 4 reps)
- Work set: 60kg x 4 x 2, 55kg x 4 x 2
* Form is not good on 60kg so I had to deload after 2 sets. Nailed the form on 55kg. Hopefully, I can already do 60kg in good form next week.
3a) Standing DB Seesaw Press (3 sets x 12 reps)
- Work set: 25lb x 12 x 4
* Good form. Slightly lower weight than last week. Added more set to compensate.
3b) V-Bar Pulldown (3 sets x 12 reps)
- Work set: 40kg x 12, 60 kg x 12 x 2, 40kg x 12
* Underestimated the weight on the first set. Added more on the remaining sets but not satisfied with the form so I added another set with a deload to 40kg.
Beast mode workout! I felt amazing and full of energy even though I have only 5 hours sleep. Time to eat!
PEACE OUT!
In the meantine, bought a new book from Amazon's Kindle Store yesterday to learn on how to properly deal with trigger points (muscle knots).
I'm learning a lot about the causes, the referred pain patterns of trigger points and how to treat them properly with this book. Must have for active people (especially if you do repetitive motions regularly such as runners, swimmers and/or even bodybuilders etc) who suffers from unexplainable joint and muscle pains.
Today's S2B lesson is about why keeping a food journal is important. Literally, it's all about data collection. And here are some of the benefits of good data collection:
Data: Facts and statistics collected together for reference or analysis.
In summary, it's all about keeping tabs on what you do and then use those data to make adjustments to your desired goal. Without a good data to depend on, you are bound to fail.
PEACE OUT!
- 5 whole eggs
- 1 palm ground mutton
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup cashew
- 1 cup black coffee (sweetened with stevia)
* 1 tablet multivitamin
* 5g Fish Oil
MUSCLE LUNCH - 11:50 AM
- 4 fist mixed vegetables (iceberg lettuce, gerger, black/green olives, cucumber, carrots, parsley, handful of red beans)
- 1 palm grilled chicken
- 1/2 palm fish
- 1 bowl vegetable clear soup
- 2 tbsp extra virgin olive oil
- 1/4 cup almonds
* 1 tablet multivitamin
Coffee Break (Pre-Workout Stim) - 3:00 PM
- 1 cup black coffee (sweetened with stevia)
SUPERSHAKE #1 (Pre-Workout) - 4:25 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist zucchini
- 2 tbsp peanut butter
- 5mg creatine
WORKOUT DRINK (Peri-Workout) - 5:00 to 6:30 PM
- 500ml water
- ice cubes
- 1 scoop BCAA
SUPERSHAKE #2 (Post-Workout) - 6:50 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 2 medium banana
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER - 8:16 PM
- 16oz pan fried beef
- 1 fist romaine lettuce
- 1 fist red bell pepper
- 1 fist cucumber
- 1 tbsp balsamic vinegar
- 1 tbsp ghee
- 2 cups of white rice
* 1 tablet multivitamin
* 5g Fish Oil
Body Weight
60.2 kg
Finally hit 60+ kg! Woooootttt!
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY DAY 1
1) Snatch Grip Deadlift (6 sets x 4 reps)
- Warm up: 40kg x 8, 50kg x 6, 60kg x 4, 80kg x 2
- Work set: 80kg x 4 x 2, 70kg x 4 x 4
* First time to do this snatch grip deadlift and it's goddamn tough on the grip! Hit the traps hard too. Had to deload for the next 4 sets because my grip is failing. :twitcy:
2) Alternating Barbell Lunge (4 sets x 5 reps)
- Work set: 30kg x 5, 35kg x 5, 40kg x 5, 45kg x 5
* Misjudged the weight on the first few sets. Even the last set was a little light. Will definitely go for 50kg next week for all sets.
3a) Lying Leg Curl (3 sets x 8 reps)
- Work set: 20kg x 8, 25kg x 8 x 2
* First set was good. Last two sets was still good but calf was cramping on the last few reps. Trainor said that I'm flexing my foot and involving my calf on the lift. Need to learn to properly isolate the hamstrings.
3b) Leg Press (3 sets x 10 reps)
- Work set: 60kg x 10, 80kg x 10, 90kg x 10
* Again, I misjudged the initial weight for the first two sets. Will definitely stick to 90kg next week.
4) Cable Woodchopper (3 sets x 10 reps)
- Work set: 30kg x 12 x 3
* Not good form. Still getting used with the exercise. Need to engage the core more instead of the arms.
Quite good workout. Just not satisfied with the rest times. I had to rest longer due to a lot of people on the gym.
PEACE OUT!
- Resistance Bands (black and green)
- LaCrosse Ball
- Voodoo Floss Bands
- Tiger Tail
- Rumble Roller
Got myself some new mobility tools courtesy of rogue fitness. Since I've read Kelly Starret's "Becoming a Supple Leopard", I've been wanting to get myself some of the suggested mobility tools.
As you can see, my body is stiff as a stick, unbalanced,uncoordinated movement patterns and poor mobility due to 31 years of abuse and sedentary lifestyle. I am totally broken especially on mobility and flexibility. I literally need to fix myself if I want to succeed on this journey. I need all the help I can get to heal and repair my aging body.
PEACE OUT!
Yep bro. Need to add a few more pounds of meat on my aging frame. Hindi ako satisfied sa size ko last May eh after cutting with Insanity. :twitcy: