My Fitness Journey

yukihirayukihira Posts: 35
edited July 2018 in Personal Journals

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
«1

Comments

  • t4g4yt4g4y Posts: 1,944

    Welcome to PBB brother!! enjoy your stay :) happy lifting! keep us posted :)

    by the way any reference photos? :)

  • yukihirayukihira Posts: 35
    edited July 2018

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

    WEEK 1 | DAY 1

    FOOD LOG

    I 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).

    WORKOUT

    WU 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!

    Post edited by yukihira on
  • yukihirayukihira Posts: 35

    WEEK 1 | DAY 2

    FOOD LOG

    WORKOUT

    WU 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 Grip
    BB Weight x 12r x 1s
    10lbs x 10r x 1s
    20lbs x 10r x 1s

    Standing Bicep EZ Curls (WO) - Wide Grip and Close Grip
    40lbs 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

  • yukihirayukihira Posts: 35
    edited July 2018

    WEEK 1 | DAY 3

    FOOD LOG

    WORKOUT

    WU 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

    • Last set of burpees, felt the pain again in my lower right tummy area so I have to stop, kasi ginawa ko reverse order ung 3rd set from DB lateral to Burpees. Maybe, hindi dapat pinagsasabay ang Burpees at Mountain Climbers haha!. I will switch it up the next cardio day.

    Good night mga sir! :)

    Post edited by yukihira on
  • t4g4yt4g4y Posts: 1,944

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

  • yukihirayukihira Posts: 35

    WEEK 1 | DAY 4

    @t4g4y said:
    tomorrow is Friday! finally we get to see you hahahaha lol

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

    FOOD LOG

    WORKOUT

    WU 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 Grip
    BB Weight x 12r x 1s
    10lbs x 10r x 1s
    20lbs x 10r x 1s

    Standing Bicep EZ Curls (WO) - Wide Grip and Close Grip
    30lbs 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!

  • t4g4yt4g4y Posts: 1,944

    so where is it? hahaha

  • t4g4yt4g4y Posts: 1,944

    damn akala ko friday ngayon hahaha my bad!

  • yukihirayukihira Posts: 35

    WEEK 1 | DAY 5

    @t4g4y said:
    damn akala ko friday ngayon hahaha my bad!

    FOOD LOG

    REST DAY

    PROGRESS REPORT

    Previous 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!

  • t4g4yt4g4y Posts: 1,944

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

  • yukihirayukihira Posts: 35

    WEEK 2 | DAY 1

    @t4g4y said:
    it's a good start! good luck paps kayang kaya mo yan!

    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 LOG

    WU 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 Raises
    5lbs (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!

  • yukihirayukihira Posts: 35

    WEEK 2 | DAY 2

    FOOD LOG

    No workout today because naglinis ako at nagligpit ng mga gamit haha.
    Babawi ako bukas :)

    Good night mga sirs!

  • yukihirayukihira Posts: 35

    WEEK 2 | DAY 3

    FOOD LOG

    WORKOUT LOG

    WU 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 Grip
    10lbs 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!

  • yukihirayukihira Posts: 35

    WEEK 2 | DAY 4

    FOOD LOG

    WORKOUT LOG

    No workout for today

    Good night mga Sir!

  • yukihirayukihira Posts: 35

    WEEK 2 | DAY 5

    FOOD LOG

    WORKOUT LOG

    WU 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 Shrugs
    30lbs(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!

  • yukihirayukihira Posts: 35

    WEEK 2 | DAY 6

    FOOD LOG


    Dinner 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 LOG

    Had 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 :)

  • yukihirayukihira Posts: 35

    WEEK 2 | DAY 7

    FOOD LOG

    WORKOUT LOG

    Mid pace jogging (1 min)
    Walk (1 min)
    Sprint/Run (20 sec)
    Walk (40 Sec)

    PROGRESS REPORT

    Previous Weight = 81.5kg
    Current Weight = 80kg
    Weight Lost = 1.5kg

    Good night mga Sir!

  • wyeth0617wyeth0617 Posts: 1
    edited July 2018
    nice sir!!!
    Post edited by wyeth0617 on
  • yukihirayukihira Posts: 35

    WEEK 3 | DAY 1

    FOOD LOG

    WORKOUT LOG

    Rest Day!

    Good night mga Sir!

  • yukihirayukihira Posts: 35

    WEEK 3 | DAY 2

    FOOD LOG

    WORKOUT LOG

    Mid pace jogging (1 min)
    Walk (1 min)
    Sprint/Run (20 sec)
    Walk (40 Sec)

    Good night mga Sir!

  • yukihirayukihira Posts: 35

    WEEK 3 | DAY 3

    FOOD LOG

    WORKOUT LOG

    *No workout log for today. Bawi tomorrow! :)

    Good night mga Sir!

  • yukihirayukihira Posts: 35

    WEEK 3 | DAY 4

    FOOD LOG

    WORKOUT LOG

    OHP (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 PRESS
    50lbs 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.

  • yukihirayukihira Posts: 35

    WEEK 3 | DAY 5

    Decided not to work today and stay at home to rest.
    *No workouts today
    *No food logs

    Cheers brothers!

  • yukihirayukihira Posts: 35

    WEEK 3 | DAY 6

    FOOD LOG

    WORKOUT LOG

    *No workouts today.

    Good night mga Sir!

  • yukihirayukihira Posts: 35

    WEEK 3 | DAY 7

    FOOD LOG

    WORKOUT LOG

    *No Workout for today

    PROGRESS REPORT

    Previous Weight = 80kg
    Current Weight = 80kg
    Weight Lost = 0kg

    Good night mga Sir!

  • yukihirayukihira Posts: 35

    WEEK 4 | DAY 1 (August 4 2018)

    FOOD LOG

    • Wasn't able to log my food intake. Nagkaroon ng konting celebration that night so we had drinks and food. In short, I wasn't able to control my food intake haha

    WORKOUT LOG

    Flat 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 Extension
    20lbs x10r x 1s
    30lbs x 10r x 1s
    40lbs x 10r x 1s
    50lbs x 10r x 1s
    60lbs x 6r x 1s

    DB Shrugs
    25lbs(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

  • yukihirayukihira Posts: 35

    WEEK 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

  • yukihirayukihira Posts: 35

    WEEK 4 | DAY 3

    FOOD LOG

    WORKOUT LOG

    Squats (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!

  • yukihirayukihira Posts: 35

    WEEK 4 | DAY 4

    FOOD LOG

    WORKOUT LOG

    Incline 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 Machine
    15lbs x 10r x 1s
    25lbs x 10r x 1s
    35lbs x 10r x 1s
    40lbs x 8r x 1

    Cable Dips
    20lbs(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 Pushdown
    30lbs 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 Pushdown
    30lbs 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 Extension
    20lbs 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

    Facepulls
    30lbs 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 Press
    60lbs x 8r x 1s
    70lbs x 6r x 1s
    50lbs x 10r x 1s
    40lbs x 10r x 1s

    Good night mga Sir!

  • t4g4yt4g4y Posts: 1,944

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

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