# My Fitness Journey

yukihira
Posts:

**35**Hi!

Yuki here from Rizal.

Starting this journal to track my progress starting this day for my journey.

**CURRENT STATS**

Age: 30

Body type: Endomorph

Weight: 83kgs

Weight Status: Obese

Height: 165cm

Body fat%: No idea (haha)

**(Long Term) TARGET STATS**

Body Fat%: 12-15%

Hopefully mag-enjoy ako sa journey ko at maging consistent once and for all, at ma-adapt ko na as lifestyle.

Good luck sakin and to you brothers!

Cheers!

Post edited by yukihira on

## Comments

1,944Welcome to PBB brother!! enjoy your stay happy lifting! keep us posted

by the way any reference photos?

35Thank you Sir @t4g4y , I'll try to upload photos on progress checkpoints every friday of the week.

WEEK 1 | DAY 1

FOOD LOGI have set 2000cals as my tdee calories for cutting, pero I exceeded today kasi we had an onsite visitor that treated us for free meryenda (ofcourse, ndi ko na pinalampas..haha).

WORKOUTWU Stretching = 5mins

Burpees = 12reps x 3sets

Mountain Climbers = 12reps x 3sets

Jumping Jacks = 12reps x 3sets

Crunches = 12reps x 3sets

Leg Raises = 12reps x 2sets | 7reps x 1set*

Hammer Curls = 12reps x 3sets (15lbs DB)

Squats = 12reps x 3sets

Push Ups = 12reps x 3sets

CD Stretching = 5mins

My workout for tonight is HIIT (High Intensity Interval Training). Each exercise is executed as ordered with 30sec rest after one exercise and 3mins rest per set.

*last set ko ng leg raises, i felt pain in my lower right tummy area. ndi ko na pinilit tapusin ang set.

**All exercises are done using body weight except for Hammer Curls.

Good Night!

35WEEK 1 | DAY 2

FOOD LOGWORKOUTWU Stretching = 5mins

Flat BB Bench press (WU)60lbs x 10r x 1s

100lbs x 8r x 1s

Flat BB Bench Press (WO)135lbs x 5r x 5s

100lbs x 10r x 1s

Standing Bicep EZ Curls (WU) - Wide Grip and Close GripBB Weight x 12r x 1s

10lbs x 10r x 1s

20lbs x 10r x 1s

Standing Bicep EZ Curls (WO) - Wide Grip and Close Grip40lbs x 8r x 1s

45lbs x 5r x 1s

50lbs x 3r x 1s

Squats (WU)60lbs x 8r x 1s

100lbs x 8r x 1s

Squats (WO)160lbs x 5r x 5s

Face Pulls (WU)30lbs x 10r x 1s

40lbs x 10r x 1s

Face Pulls (WO)50lbs x 10r x 1s

60lbs x 10r x 1s

70lbs x 10r x 1s

Barbell Rows (WU)60lbs x 10r x 1s

100lbs x 10r x 1s

Barbell Rows (WO)135lbs x 5r x 5s

Rope Push-down (WO)40lbs x 10r x 1s

50lbs x 8r x 1s

60lbs x 6r x 1s

Cable CrossOver (WO)40lbs x 10r x 1s

60lbs x 10r x 1s

80lbs x 8r x 1s

100lbs x 2r x 1s

Military Press (WO)20lbs x 10r x 1s

30lbs x 10r x 1s

40lbs x 10r x 1s

CD Stretching = 5mins

35WEEK 1 | DAY 3

FOOD LOGWORKOUTWU Stretching = 5mins

Burpees = 15r x 2s | 6r x 1s*

Mountain Climbers = 15r x 3s

Jumping Jacks = 15r x 3s

Planks = 30sec x 3s

Crunches = 15r x 3s

Leg Raises = 15r x 3s

Squats = 15r x 3s

DB Lateral Raises = 10r x 3s

CD Stretching = 5mins

Good night mga sir!

1,944tomorrow is Friday! finally we get to see you hahahaha lol

35WEEK 1 | DAY 4

Yes Sir @t4g4y! tomorrow is the day! I'll upload my first progress pic of my fitness journey

FOOD LOGWORKOUTWU Stretching = 5mins

Incline BB Bench press (WU)60lbs x 10r x 1s

100lbs x 5r x 1s

Incline BB Bench Press (WO)120lbs x 5r x 5s

Standing Bicep EZ Curls (WU) - Wide Grip and Close GripBB Weight x 12r x 1s

10lbs x 10r x 1s

20lbs x 10r x 1s

Standing Bicep EZ Curls (WO) - Wide Grip and Close Grip30lbs x10r x 1s

40lbs x 8r x 1s

25lbs x 10r x 1s

Squats (WU)60lbs x 8r x 1s

100lbs x 8r x 1s

Squats (WO)160lbs x 5r x 5s

Over Head Press (WU)BB Weight x 10r x 1s

30lbs x 8r x 1s

40lbs x 10r x 1s

50lbs x 10r x 1s

Over Head Press (WO)60lbs x 5r x 5s

CD Stretching = 5mins

Good night mga Sirs!

1,944so where is it? hahaha

1,944damn akala ko friday ngayon hahaha my bad!

35WEEK 1 | DAY 5

FOOD LOGREST DAYPROGRESS REPORTPrevious Weight = 83kg

Current Weight = 81.5kg

Weight Lost = 1.5kg

Sir @t4g4y , as promised. Pictures were taken for my first progress checkpoint:

Pag pasensyahan nyo na mga sir hehe

Good night mga sirs!

1,944it's a good start! good luck paps kayang kaya mo yan!

35WEEK 2 | DAY 1

Thanks Sir @t4g4y! I'll keep up the pace to reach my goal. haha

FOOD LOG*Since we have a family late lunch out today, I planned ahead and started fasting from 9pm yesterday till 4pm today and kinaya ko! . Ung mga items on my food log is guestimate only, so ndi ako sure if swak or not ung mga macros and calorie count indicated today.

WORKOUT LOGWU Stretching = 5mins

Flat BB Bench press (WU)60lbs x 10r x 1s

100lbs x 10r x 1s

Flat BB Bench Press (WO)135lbs x 5r x 5s

100lbs x 6r x 1s

Squats (WU)60lbs x 10r x 1s

100lbs x 8r x 1s

Squats (WO)

160lbs x 5r x 5s

Barbell Row (WU)60bs x 10r x 1s

100lbs x 10r x 1s

Barbell Row (WO)135lbs x 5r x 5s

Military Pres Machine (WO)30lbs x 10r x 1s

40lbs x 10r x 1s

50lbs x 10r x 1s

60lbs x 6r x 3s

Dumbell Shrugs (WO)40lbs (ea side) x10r x 1s

50lbs (ea side) x10r x 1s

60lbs (ea side) x 5r x 1s

50lbs (ea side) x 10r x 1s

DB Lateral Raises5lbs (ea side) x 10r x 1s

10lbs (ea side) x 10r x 1s

10lbs (ea side) x 10r x 1s

CD Stretching = 5mins

Good night mga Sirs!

35WEEK 2 | DAY 2

FOOD LOGNo workout today because naglinis ako at nagligpit ng mga gamit haha.

Babawi ako bukas

Good night mga sirs!

35WEEK 2 | DAY 3

FOOD LOGWORKOUT LOGWU Stretching = 5mins

Overhead Press (WU)30lbs x 10r x 1s

40lbs x 10r x 1s

Overhead Press (WO)65lbs x 5r x 5s

70lbs x 4r x 2s

Squats (WU)60lbs x 10r x 1s

100lbs x 8r x 1s

Squats (WO)170lbs x 5r x 5s

Deadlift (WU)100lbs x 5r x 1s

150lbs x 5r x 1s

Deadlift (WO)170lbs x 5r x 2s

Standing Bicep EZ Curls (WO) - Wide Grip and Close Grip10lbs x 10r x 1s

20lbs x 10r x 1s

30lbs x 10r x 1s

40lbs x 8r x 1s

Facepulls (WO)50lbs x 10r x 1s

60lbs x 10r x 1s

70lbs x 10r x 1s

80lbs x 8r x 1s

Rope Pushdown (WO)30lbs x 10r x 1s

40lbs x 10r x 1s

50lbs x 10r x 1s

60lbs x 10r x 1s

CD Stretching = 5mins

Good night mga Sirs!

35WEEK 2 | DAY 4

FOOD LOGWORKOUT LOGNo workout for today

Good night mga Sir!

35WEEK 2 | DAY 5

FOOD LOGWORKOUT LOGWU Stretching = 5mins

Flat Bench Press (WU)60lbs x 10r x 1s

100lbs x 10r x 1s

Flat Bench Press (WO)140lbs x 5r x 1s

135lbs x 5r x 5s

Pause Squats (WU)60lbs x 8r x 1s

100lbs x 8r x 1s

Pause Squats (WO)120lbs x 5r x 5s

Barbell Rows (WU)60lbs x 10r x 1s

100lbs x 10r x 1s

Barbell Rows (WO)135lbs x 5r x 5s

Cable Dips (WO)20lbs(ea) x 10r x 3s

30lbs(ea) x 10r x 3s

40lbs(ea) x 10r x 3s

50lbs(ea) x 10r x 1s

DB Shrugs30lbs(ea) x 10r x 3s

40lbs(ea) x 10r x 3s

50lbs(ea) x 10r x 3s

Tricep Dips (WO)Body Weight x 10r x 4s

CD Stretching = 5mins

Good night mga Sirs!

35WEEK 2 | DAY 6

FOOD LOGDinner ay libre dahil sa team party kanina . I hope the calories indicated are correct so as my tantyameter.

Nag pahabol nalang ako ng 2scoops whey tonight just in case kulangin sa protein.

WORKOUT LOGHad time early this morning to go out for cardio. Went to the nearby park to jog/run/sprint.

Mid pace jogging (1 min)

Walk (1 min)

Sprint/Run (20 sec)

Walk (40 Sec)

Completed my cardio routine in more or less than 30minutes. Nka 8 rounds yata ako hehe.

Good night mga Sirs

35WEEK 2 | DAY 7

FOOD LOGWORKOUT LOGMid pace jogging (1 min)

Walk (1 min)

Sprint/Run (20 sec)

Walk (40 Sec)

PROGRESS REPORTPrevious Weight = 81.5kg

Current Weight = 80kg

Weight Lost = 1.5kg

Good night mga Sir!

135WEEK 3 | DAY 1

FOOD LOGWORKOUT LOGRest Day!

Good night mga Sir!

35WEEK 3 | DAY 2

FOOD LOGWORKOUT LOGMid pace jogging (1 min)

Walk (1 min)

Sprint/Run (20 sec)

Walk (40 Sec)

Good night mga Sir!

35WEEK 3 | DAY 3

FOOD LOGWORKOUT LOG*No workout log for today. Bawi tomorrow!

Good night mga Sir!

35WEEK 3 | DAY 4

FOOD LOGWORKOUT LOGOHP (WU)40lbs x 5r x 1s

60lbs x 5r x 5s

OHP (WO)70lbs x 5r x 5s

SQUATS (WU)60lbs x 8r x 1s

100lbs x 8r x 1s

SQUATS (WO)170lbs x 5r x 5s

DEADLIFT (WU)100lbs x 5r x 1s

140lbs x 5r x 1s

DEADLIFT (WO)180lbs x 5r x 1s

180lbs x 3r x 1s

MACHINE MILITARY PRESS50lbs x 10r x 1s

60lbs x 10r x 1s

70lbs x 6r x 1s

*Sumama pakiramdam ko after lunch and started to burn up and feel body pains. Pagdating sa bahay after work, uminom ako ng gamot and had to take in something warm (instant noodles) and head to bed to rest.

35WEEK 3 | DAY 5

Decided not to work today and stay at home to rest.

*No workouts today

*No food logs

Cheers brothers!

35WEEK 3 | DAY 6

FOOD LOGWORKOUT LOG*No workouts today.

Good night mga Sir!

35WEEK 3 | DAY 7

FOOD LOGWORKOUT LOG*No Workout for today

PROGRESS REPORTPrevious Weight = 80kg

Current Weight = 80kg

Weight Lost = 0kg

Good night mga Sir!

35WEEK 4 | DAY 1 (August 4 2018)

FOOD LOGWORKOUT LOGFlat BB Bench Press (WU)50lbs x 10r x 1s

100lbs x 10r x 1s

Flat BB Bench Press (WO)130lbs x 5r x 5s

Flat DB Bench Press (WU)10lbs(ea) x 10r x 1s

15lbs(ea) x 10r x 1s

Flat DB Bench Press (WO)25lbs(ea) x10r x 1s

30lbs(ea) x 10r x 1s

35lbs(ea) x 10r x 1s

Incline DB Bench Press (WU)10lbs(ea) x 10r x 1s

15lbs(ea) x 10r x 1s

Incline DB Bench Press (WO)25lbs(ea) x10r x 1s

30lbs(ea) x 10r x 1s

35lbs(ea) x 10r x 1s

**Tricep Push Down (Rope) **

40lbs x10r x 1s

50lbs x 10r x 1s

60lbs x 10r x 1s

70lbs x 10r x 1s

Tricep Push Down (Bar)40lbs x10r x 1s

50lbs x 10r x 1s

60lbs x 10r x 1s

70lbs x 10r x 1s

Bent Over Rope Tricep Extension20lbs x10r x 1s

30lbs x 10r x 1s

40lbs x 10r x 1s

50lbs x 10r x 1s

60lbs x 6r x 1s

DB Shrugs25lbs(ea) x10r x 2s

30lbs(ea) x 10r x 2s

35lbs(ea) x 10r x 2s

45lbs(ea) x 10r x 2s

50lbs(ea) x 10r x 1s

50lbs(ea) x 6r x 1s

35WEEK 4 | DAY 2 (August 5 2018)

FOOD LOG*No food logs

WORKOUT LOG*No workout logs

*Wasted from last night's celebration so decided not to workout and no food log at the same time

35WEEK 4 | DAY 3

FOOD LOGWORKOUT LOGSquats (WU)60lbs x 8r x 1s

100lbs x 8r x 1s

Squats (WO)180lbs x 5r x 5s

Lat Pulldown (WU)50lbs x 10r x 1s

75lbs x 10r x 1s

Lat Pulldown (WO)100lbs x 10r x 1s

125lbs x 10r x 1s

135lbs x 10r x 2s

135lbs x 6r x 1s

Close Neutral Grip Lat Pulldown (WU)50lbs x 10r x 1s

75lbs x 10r x 1s

Close Grip Lat Pulldown (WO)100lbs x 10r x 2s

100lbs x 8r x 1s

Seated Cable Rows (WU)50lbs x 10r x 1s

75lbs x 10r x 1s

Seated Cable Rows (WO)100lbs x 10r x 2s

125lbs x 8r x 1s

EZ Barbell Bicep Curl (Outside Grip) (WU)10lbs x 10r x 1s

15lbs x 10r x 1s

EZ Barbell Bicep Curl (Outside Grip) (WO)20lbs x 10r x 1s

30lbs x 10r x 1s

40lbs x 10r x 1s

50lbs x 3r x 1s

20lbs x 15r x 1s

EZ Barbell Bicep Curl (Inside Grip) (WU)10lbs x 10r x 1s

15lbs x 10r x 1s

EZ Barbell Bicep Curl (Inside Grip) (WO)20lbs x 10r x 1s

30lbs x 10r x 1s

40lbs x 10r x 1s

50lbs x 3r x 1s

20lbs x 15r x 1s

Good night mga Sir!

35WEEK 4 | DAY 4

FOOD LOGWORKOUT LOGIncline BB Bench Press (WU)60lbs x 10r x 1s

100lbs x 10r x 1s

Incline BB Bench Press (WO)120lbs x 5r x 1s

120lbs x 3r x 1s

100lbs x 8r x 1s

Pec Dec Machine15lbs x 10r x 1s

25lbs x 10r x 1s

35lbs x 10r x 1s

40lbs x 8r x 1

Cable Dips20lbs(ea) x 10r x 1s

30lbs(ea) x 10r x 1s

40lbs(ea) x 10r x 1s

50lbs(ea) x 3r x 1s

Tricep Rope Pushdown30lbs x 10r x 1s

40lbs x 10r x 1s

50lbs x 10r x 1s

60lbs x 10r x 1s

70lbs x 6r x 1s

Tricep Bar Pushdown30lbs x 10r x 1s

40lbs x 10r x 1s

50lbs x 10r x 1s

60lbs x 10r x 1s

70lbs x 6r x 1s

Overhead Cable Tricep Extension20lbs x 10r x 1s

30lbs x 10r x 1s

40lbs x 6r x 1s

50lbs x 3r x 1s

OHP (WU)60lbs x 5r x 1s

70lbs x 5r x 1s

OHP (WO)80lbs x 3r x 6s

Facepulls30lbs x 10r x 1s

40lbs x 10r x 1s

50lbs x 10r x 1s

60lbs x 10r x 1s

70lbs x 10r x 1s

Machine Military Press60lbs x 8r x 1s

70lbs x 6r x 1s

50lbs x 10r x 1s

40lbs x 10r x 1s

Good night mga Sir!

1,944keep grinding bro! hehe kami nag ggrind naman pero di lang na log hahaha