(✪㉨✪)/ - Lifting Diary

Gaining 10lbs

So today (3.5.15) i reached a milestone that I thought was impossible. Gaining weight (10lbs) while having above average metabolism and being active everyday! 

Last year I set out on a goal, to realize my physical potential. I wanted to excel in sports whether it be endurance, strength and speed. I want to be healthy and live a long life. I want to be able to protect my family and myself whenever an emergency situation occurs. I want to be able to stand up for myself and for my friends and family. Another thing is that I want to feel good, I want those endorphins to take over and make me happy. I'm an introvert everyone knows that but in reality I'm a sore loser, I'm a competitor, I hate losing and I love winning or at the least giving my best. I'm already 23 (turning 24 in a few months) so "prime age" window is already begun. 

Last years experiment. Last year I tried to hit weights for the first time in my life. I used to believe in body weight training in that it is more natural and will give the leaner look. That maybe true but it'll be years to achieve anything through bodyweight training plus you had to spend a lot of time each day (less weight more reps!) just to get the right amount of work to produce results. Around July I purchased some weights with my friend, and I began on simple dumbbell workouts. I did this while being active on playing basketball (playing at least once a week). It was hell balancing my work and working out while living with two guys in a small room!

Around September - Noticing that simple bicep curls and push ups won't work I started to create my own version of splits. a 3 days split. Monday - Arms(Biceps and Triceps), Wed - Chest/back, Friday - Arms again. Throwing in Ab days between those splits. Now as you can see this is the typicaly newbie split. Aiming for the only body parts you care about and giving up on the rest (Arms, Chest and Abs)! I did this up to the end of the year!! 

Here's the newbie split btw , 3 sets, 12 reps each. Abs 2 sets, a minute each.

ARMS - Mon and Fri

Bicep Curl

Reverse Curl

Hammer Curl

Tricep Swing

Back of the Head Raise

CHEST/BACK - Wed

Bent Row

One arm Row

One arm Bench Press

One arm Fly

Two Hand Pull Over

ABS - Tue and Thurs

Standing Knee Raises

Laying Down Knee Alt Touch

Body Curl and Lift

Side to Side fist

Side Leg Curls

One thing that came good last year though is my experience with running. I started to join half marathons around October. One thing I'm proud of is that even without any experience in running that much I didn't start with 5k, not 10k not 15k but instead 21k!. and then a 25k a week after that and another 21k a week after the last one. 3 half marathons in a span of 30 days and I completed them without walking like an idiot. (my run-time is average though at that time). This helped my body tremendously on building stamina and endurance. Which help me with my weight training. But more importantly besides the physical benefits of running I gained a ton of will power. Its the mental aspect which will benefit the most in this long enduring runs. It's building that NO QUIT attitude. It easily translated on weight training, where I pretend each rep is just like a run, there are times in a half marathon where I would already want to quit just halfway through but I DID NOT. And I always think about that when I'm at my limit when lifting, it gives me that push that I need to finish that extra squeeze I need.

Today I run atleast once every sunday (minimum 3 miles, non stop, and a 150m sprint to end it which is a relatively easy-to-moderate run for me, enough to raise my cardio but also enough not to burn muscles) to supplement my lifting with cardio. Added to that is calisthenics which I do atleast twice a week. 

So with all that wasted weight training (though I admit I did build up my body a bit even with that nooby split >.<) and very productive running I found myself at the end of the year more muscular (not much) but still weigh 135 lbs. The same weight I started with.

Year 2015. This year I revamped my strategy, I learned that if you wanted to grow and lose more fat you had to train your whole body. Because if you train specific body parts, the other parts only get weaker because you will only rely on the stronger parts. It will create an unbalance in your body. With fat you also had to train your whole body and not just your abs. Think of fat as a single entity in your body, the bigger your arms, forearms, legs etc are the more they will be distributed throughout your body, the less fat you'll have in your stomach. PLus the more msucle you have the more calories you burn, the more you can eat YEY!!

I picked this great workout 4 straight day split from DoTheRobot in bodybuilding.com. It utilizes single dumbbell weight exercises. This time I got the whole body covered! Mon to Wed (Friday to Sunday are Rest or Cardio days)

The present Split: weight increases each month

Mon	Chest, Shoulders, Triceps	Set 1		Set 2		Set 3		Set 4		Weights used(lb)
C	Bench Press	0 (12-16)	0	0 (12-16)	0	0 (6-8)	0	0 (6-8)	0	35	37.5
C	Flyes	0 (12-16)	0	0 (12-16)	0	0 (6-8)	0	0 (6-8)	0	17.5	22.5
S,T	Military Press	0 (10-12)	0	0 (10-12)	0					32,5	35
S	Side Lateral Raise	0 (10-12)	0	0 (10-12)	0	0 (6-8)	0	0 (6-8)	0	10	12.5
S	Front Lateral Raise	0 (10-12)	0	0 (6-8)	0	0 (6-8)	0			10	12.5
S,T	Arnold Dumbbell Press	0 (10-12)	0	0 (6-8)	0	0 (6-8)	0			32.5	35
Tr	Shrug	0 (15-20)	0	0 (15-20)	0	0 (15-20)	0	0	0	42.5	42.5
T	Tricep Extension	0 (14-16)	11	0 (14-16)	0	0 (8-10)	0	0 (8-10)	0	15	15
T	Seated Tricep Press	0 (8-10)	0	0 (8-10)	0					25
T,C,S	Tricep Push up	0 (10-12)	0	0 (10-12)	0	0	0			self	self
T	Tricep Kickback	0 (8-10)	0	0 (8-10)	0	0 (6-8)	0	0 (6-8)	0	6	6,10

Leg and Abs	Set 1		Set 2		Set 3		Set 4		Set 5
DB Squats	0 (10-15)	0	0 (8-10)	0	0 (8-10)	0
DB Lunges	0	0	0	0	0	0	0	0	0	0
DB SL Deadlift	0 (10-12)	0	0 (6-8)	0	0 (6-8)	0	0 (6-8)	0	0 (6-8)	0
DB Calve Raises	0 (10)	0	0 (10)	0	0 (10)	0	0 (10)	0
Crunches	0 (20)	0	0 (20)	0	0 (20)	0
Reverse Crunches	0 (20)	0	0 (20)	0	0 (20)	0
Super Crunches	0 (20)	0	0 (20)	0	0 (20)	0
Air Bike	0 (50)	0	0 (50)	0	0 (50)	0
Scissors	0 (100)	0	0 (100)	0	0	0
Crunches left	0 (20)	0	0 (20)	0	0 (20)	0
Crunches Right	0 (20)	0	0 (20)	0	0 (20)	0
Air Bike	0 (50)	0	0 (50)	0	0 (50)	0
V-Ups	0 (10)	0	0 (10)	0	0 (10)	0
DB Side Bends	0 (15-20)	0	0 (15-20)	0	0 (8-10)	0

Biceps and Back	Set 1		Set 2		Set 3		Set 4		Set 5		Weights used(lb)
Curls	0 (10-12)	0	0 (10-12)	0	0 (6-8)	0	0 (6-8)	0	0 (6-8)	0	22.5	22,5
Hammer Curls	0	0	0								22,5	-
BO Conc. Curls	0 (8-10)	0	0 (6-8)	0	0 (6-8)	0	0	0			15	15
Conc. Curls	0 (10-12)	0	0 (8-10)	0	0 (6-8)	0	0 (4-6)	0	0	0	15	15
One Arm Row	0 (10-12)	0	0 (10-12)	0	0 (8-10)	0	0 (4-6)	0	0 (4-6)	0	20	22.5
BO Row	0 (10-12)	0	0	0							20

Abs	Set 1		Set 2		Set 3
Crunches	20 (20)	20	20 (20)	20	0 (20)	0
Reverse Crunches	20 (20)	20	20 (20)	20	0 (20)	0
Super Crunches	20 (20)	20	20 (20)	20	0 (20)	0
Air Bike	50 (50)	50	50 (50)	50	0 (50)	0
Scissors	100 (100)	100	100 (100)	100	0	0
Crunches left	20 (20)	20	20 (20)	20	0 (20)	0
Crunches Right	20 (20)	20	20 (20)	20	0 (20)	0
Air Bike	50 (50)	50	50 (50)	50	0 (50)	0
V-Ups	10 (10)	10	10 (10)	10	0 (10)	0
DB Side Bends	20 (15-20)	20	20 (15-20)	20	10 (8-10)	10

So now that I have a proper split. The next step is to monitor my macros or atleast my calorie and protein intake. And thanks to myfitness app I am able to monitor it the whole year.

My calorie requirement is about 2500-3000 calories per day. And about 127 (but i try to stay above 150 per day) of protein. By tracking this my already huge appetite just became more out of control, I eat and eat and eat and eat (good thing I'm not getting fat). That is because I'm always active almost 5-6 days a week. Plus I eat smart, I don't eat fatty or sugary foods. (tip in eating healthy is to start as early as possible, you will get used to the taste of less sugar and less salt and you won't have those cravings for junk after some time) I eat multiple times a day (distribution makes your body work constantly towards digesting that food making your metabolism rise and you gain less fat compared to eating whole big meals 3 times a day.) 

Aside from the proper split, and food monitoring I continued the cardio but this time on shorter distances. Long distance runs will burn your muscles so you must keep your run around 30 mins or less. I personally do 45 min jogs and that Is okay as long as you consume before hand a ton amount of calories and protein. 

With all that said, How much did I gain? Not really much. I started around mid year at 135 lb ended the year at 135 lbs. Now at the 3rd month of the year I'm about 148-149lbs. I gained about 14 lbs in 2 months compared to NONE in half a year last year. The good thing is that I don't look fatter and actually have lesser fat in stomach when I pinch it. Just means that I gained some muscles in other body parts ^_ ^

Here are my Current Measurements:

3/5/2015			Grecian Ideal
Weight	149	lb
Wrist	16	cm
Chest	94	cm	104	cm
Waist	82	cm	73	cm
Hip	93	cm	88	cm
Bicep	33	cm	37	cm
Forearm	27.5	cm	30	cm
Thighs	56.5	cm	55	cm
Calve	40	cm	35	cm
neck	37.5	cm	38	cm

Need to work more for that Grecian Ideal but getting near there though. One thing I noticed is that I already had big thighs and cavles which probably was the result of tons of running and basketball throughout the years.

Update:
Recently, when I got no running scheduled or basketball games I find it boring inside the house. Not exactly boring because I can go out or do other stuff like learn Japanese, Watch doramas but my body is just active that it constantly needs to move. I got into Calisthenics. My ultimate aim is to be able to do a Walking Hand Stand. Every Sunday I spend an hour doing handstands and Crow Stand (Yoga Pose called Bakasana which is the basis of all hand stand poses). I need to strengthen my core and my balance to achieve such feats. It is very fun and rewarding by the way, first times I tried doing the crow pose I couldn't even hold the position for 4 seconds, Now I'm reaching up to a minute and My goal is to keep it up until I can do it for 20-30 minutes with straight arms. Same with Hand stand, I need to get used to being upside down and develop the core strength and Body balance and coordination to be able to do a clean handstand pose and then then free hand stand and then hopefully move to the walking hand stand. 

 I added Wrist Day for either Saturday and Sunday to address my problems in dealing heavier weights and also doing calisthenics. The wrist never gets big but you can strengthen it because this could become your weak link in dealing with heavier weights. It doesn't matter how strong you are if your wrist hurts while carrying those weights you won't last and won't be able to push your muscles to their limit.

The Wrist Day is composed of: Close Open, Finger Close Open (2 sets 30 sec each), Wrist Hammer Curl, Wrist Curl, Wrist Reverse Curl, Finger Curl (3 Sets, 20 sec each).

 So from all these experiences what Lessons did I learned?

Train your whole body, every single muscle counts.

Food is as important as training. 

Don't neglect cardio, Cardio is health!

Don't quit. 

Got deadlines? so what. Got errands? So what. Your hand is full of blisters and blood? So what.  You got an upcoming. Run? So what? You fell depressed, sad, frustrated? So What. Do what you have to do then work out, no excuses!

I'm not saying to neglect those other things, in fact you have to do those things, it's part of disciplining yourself. Neglecting your work or your family reflects on your work ethic towards training. A real man prioritize things and can balance these things out. You just had to sacrifice those time you sit your butt browsing the net, watching tv, talking to people, going outside for meaningless spending. If you truly want your dreams to come true you work for them day in and day out!

I am now sitting on near 150 lbs but my goal is to reach 155-160 by May and then I'll cut! Cut to remove all the extra fat and see what I have gained. I'm still new at this but 

Heavier But Leaner has allowed me to be more aggressive on the track, on the court and on my lifestyle!

Thanks for reading my random rant (But I do hope nobody reads this because this is stupid XD.) It only has been months of proper training (Years of unproper diet and self weight training). I believe  that I am in just about 20% of my Goal Physique and health. Looking forward to see the gains I would get by maintaining good training and nutrition throughout the whole year of 2015!

Next time I'll post all the fun experiences I had in each running events I joined in. More anime and Kanji stuff too. ありがとう　皆さん！

2015 so far: Consistency Is KEY, Health is a LIFESTYLE

1/1/2015	Chest/Back Day
1/2/2015	Ab Day
1/3/2015	Arm Day
1/4/2015	Shoulder
1/5/2015	Arm Day
1/6/2015	Ab Day
1/7/2015	Chest/Back Day
1/8/2015	Ab Day
1/9/2015	Arm Day
1/10/2015	Basketball (3hrs)
1/11/2015	Basketball (3hrs)
1/12/2015	Arm Day
1/13/2015	Ab Day
1/14/2015	Chest/Back Day
1/15/2015	Batangas Basketball (3hrs)
1/16/2015	Arm Day
1/17/2015	Shoulder Day
1/18/2015
1/19/2015	Chest, Triceps, Shoulder
1/20/2015	Ab day, Running 20mins
1/21/2015
1/22/2015	Biceps, Back
1/23/2015	Ab day, Running 20mins
1/24/2015
1/25/2015	Cobra FedRun 10km. Ab
1/26/2015	Chest, Triceps, Shoulder
1/27/2015	Legs,Abs
1/28/2015	Biceps, Back
1/29/2015	Abs
1/30/2015
1/31/2015	Running 20mins
2/1/2015
2/2/2015	Chest, Triceps, Shoulder
2/3/2015	Legs,Abs
2/4/2015	Biceps, Back
2/5/2015	Abs
2/6/2015
2/7/2015
2/8/2015
2/9/2015	Chest, Triceps, Shoulder
2/10/2015	Legs,Abs
2/11/2015	Biceps, Back
2/12/2015
2/13/2015	Abs
2/14/2015
2/15/2015	Running 40mins
2/16/2015	Chest, Triceps, Shoulder
2/17/2015	Legs,Abs
2/18/2015	Biceps, Back
2/19/2015	Abs
2/20/2015
2/21/2015
2/22/2015	Kislap Butil Night Race 5K
2/23/2015	Chest, Triceps, Shoulder
2/24/2015	Legs,Abs
2/25/2015	Biceps, Back
2/26/2015	Abs
2/27/2015
2/28/2015
3/1/2015
3/2/2015	Chest, Triceps, Shoulder
3/3/2015	Legs,Abs
3/4/2015	Biceps, Back
3/5/2015	Abs
3/6/2015
3/7/2015	Calisthenics and Wrist
3/8/2015	Calisthenics
3/9/2015	Chest, Triceps, Shoulder
3/10/2015	Legs,Abs
3/11/2015	Biceps, Back
3/12/2015	Abs
3/13/2015
3/14/2015
3/15/2015	Calisthenics/Basketball 2 Hrs
3/16/2015	Chest, Triceps, Shoulder
3/17/2015	Legs,Abs
3/18/2015	Biceps, Back
3/19/2015	Abs
3/20/2015
3/21/2015	Calisthenics
3/22/2015	Running 30 mins
3/23/2015	Chest, Triceps, Shoulder
3/24/2015	Legs,Abs
3/25/2015	Biceps, Back
3/26/2015	Abs, Calisthenics
3/27/2015
3/28/2015	Calisthenics
3/29/2015	Running 36 mins

3/30/2015	Chest, Triceps, Shoulder
3/31/2015	Legs,Abs
4/1/2015	Biceps, Back
4/2/2015
4/3/2015
4/4/2015	Cross training (lift on stairs 4 floors)
4/5/2015	Ab Day/Calisthenics
4/6/2015	Chest, Triceps, Shoulder
4/7/2015	Legs,Abs
4/8/2015	Biceps, Back
4/9/2015	Running 30 mins
4/10/2015	Abs
4/11/2015	Calisthenics
4/12/2015	Calisthenics and 30 min Running
4/13/2015	Chest, Triceps, Shoulder
4/14/2015	Legs,Abs
4/15/2015	Biceps, Back
4/16/2015	Abs
4/17/2015
4/18/2015
4/19/2015	Watsons Color Run 10K
4/20/2015	Chest, Triceps, Shoulder
4/21/2015	Legs,Abs
4/22/2015	Biceps, Back
4/23/2015
4/24/2015
4/25/2015	Abs/Calsthenics (Can Finally do Hand Stands!! for 5 secs..XD)

2014: Experimental Year, Can you see the slow transformation?

4/2/2014	50
4/3/2014	45
4/4/2014
4/5/2014	90 (20,10,10,10,20,20)
4/6/2014	70(20,10,15,10,10,5)
4/7/2014
4/8/2014	67(25,15,10,10,7) (1-2min rest applies)
4/9/2014
4/10/2014	69(29,10,10,10, 10)
4/11/2014
4/12/2014	70(30,10,10, 10,10)
4/13/2014
4/14/2014
4/15/2014	70(25,15,10,10,10)
4/16/2014
4/17/2014	65(30,10,10,10,5)
4/18/2014
4/19/2014
4/20/2014	57(30,10,10,7)
4/21/2014
4/22/2014
4/23/2014
4/24/2014	59(30,14,10,5)
4/25/2014	57(30,10,10,7) (1min rest appllies, stop to failure)
4/26/2014
4/27/2014
4/28/2014	work(1stweek >.<)
4/29/2014	work(1stweek >.<)
4/30/2014	work(1stweek >.<)
5/1/2014	work(1stweek >.<)
5/2/2014	work(1stweek >.<)
5/3/2014	work(1stweek >.<)
5/4/2014	55(30,10,10,5)
5/5/2014
5/6/2014
5/7/2014
5/8/2014
5/9/2014
5/10/2014
5/11/2014
5/12/2014	50(20,15,10,5)
5/13/2014
5/14/2014
5/15/2014
5/16/2014
5/17/2014	53(30,10,10,3)
5/18/2014
5/19/2014
5/20/2014
5/21/2014	Cebu trip
5/22/2014
5/23/2014
5/24/2014
5/25/2014	54(30,10,4,10)
5/26/2014
5/27/2014
5/28/2014
5/29/2014
5/30/2014	35(15,10,10)
5/31/2014
6/1/2014	Basketball
6/2/2014
6/3/2014
6/4/2014
6/5/2014
6/6/2014
6/7/2014
6/8/2014
6/9/2014
6/10/2014
6/11/2014	50(20,10,10,10)
6/12/2014	50(20,10,10,10)
6/13/2014
6/14/2014
6/15/2014
6/16/2014
6/17/2014
6/18/2014
6/19/2014
6/20/2014
6/21/2014
6/22/2014
6/23/2014	70(20,10,10,10,10,10)
6/24/2014	10
6/25/2014	35 (15,10)
6/26/2014
6/27/2014
6/28/2014
6/29/2014
6/30/2014
7/1/2014	45
7/2/2014	50
7/3/2014	40
7/4/2014	50, 20
7/5/2014
7/6/2014	10lb dumbbell (65,60)(30,30)(50,50)
7/7/2014
7/8/2014	10lb dumbbell (30). Sh (10,10,10,10)
7/9/2014	16lb dumbbell (20,20,20 L n R) Sh (10,10)
7/10/2014	50(30,10,10)
7/11/2014	16lb dumbbell (20,20,20 L n R)
7/12/2014	16lb dumbbell (30,20 L n R)
7/13/2014	16lb dumbbell (20,20,20 L n R),(20,20,20 L n R)
7/14/2014	Push up (50)
7/15/2014	16lb dumbbell (20,20,20 L n R),(20,20,20 L n R)
7/16/2014	16lb dumbbell (20,20,20 L n R),(20,20,20 L n R)
7/17/2014
7/18/2014	16lb dumbbell (20,20,20 L n R),(20,20,20 L n R)
7/19/2014	16lb dumbbell (20,20,20 L n R)
7/20/2014	16lb dumbbell (20,20,20 L n R)
7/21/2014	16lb dumbbell (20,20,20 L n R)
7/22/2014	16lb dumbbell (20,20,20 L n R)
7/23/2014	16lb dumbbell (20,20,20 L n R)
7/24/2014
7/25/2014
7/26/2014
7/27/2014	Push up(40), 16lb dumbbell (30,30 L n R)
7/28/2014
7/29/2014	16lb dumbbell (30,30 L n R)
7/30/2014
7/31/2014
8/1/2014
8/2/2014
8/3/2014
8/4/2014
8/5/2014
8/6/2014	16lb dumbbell (30,30 L n R)
8/7/2014	Push Up (30,15,5)
8/8/2014	Push up (30) 16lb dumbbell (30,30 L n R)
8/9/2014	16lb dumbbell (30,20 L n R)
8/10/2014	Push Up (30,10,10)
8/11/2014	Push Up(30) 16lb dumbbell (30,20,30 L n R)
8/12/2014	Push Up (30, 10) 16lb dumbbell (30, 30 L n R)
8/13/2014	Push Up (30,10)
8/14/2014	Push Up (30,10)
8/15/2014	Push Up (30,15,10)
8/16/2014	16lb dumbbell (40, 30 L n R)
8/17/2014
8/18/2014	16lb dumbbell (40, 30 L n R)
8/19/2014	>.< hell yeah! (16lb 30,30 L n R)
8/20/2014	30 Push ups
8/21/2014	NGO (8 reps, 5 sets), Raise Complex (12 reps, 2 Sets)
8/22/2014	Push up (30) 16lb dumbbell (40,30 L n R)
8/23/2014	Holiday
8/24/2014	Laundry and Basketball (8am to 11am)
8/25/2014	Holiday
8/26/2014	Sick
8/27/2014
8/28/2014	Push Ups (30,10,10), 16lb dumbbell (40,40 L n R)
8/29/2014
8/30/2014
8/31/2014	3 hours ball (3BLOCK SHOTS, 2/2 3S)
9/1/2014
9/2/2014	16lb dumbbell (40,30 L n R),16lb dumbbell (40,40 L n R)
9/3/2014	16lb dumbbell (40,40 L n R)
9/4/2014	Push Ups (35,10,10)
9/5/2014	16lb dumbbell (40,40 L n R)
9/6/2014
9/7/2014	2 Hr Basketball 1on1 (W 10-6, W 12-6), 2on2 (L 9-12, 8 points)
9/8/2014
9/9/2014	16lb dumbbell (40,40 L n R),NGO Left n R (8,8,8,8)
9/10/2014	16lb dumbbell (40,40 L n R),NGO Left n R (8,8,8,8)
9/11/2014	Push Ups (30,10,10,5)
9/12/2014	16lb dumbbell (40,30 L n R)
9/13/2014	Push Ups (30)
9/14/2014	20lb(curls 20,20 LnR), Wrist Curl 20lb (12),Wrist Curl 20lb (10)
9/15/2014	Curl, Hammer Curl, Revers Curl, Tricep Kickback, behind raise
9/16/2014
9/17/2014	Rest
9/18/2014	3 sets 20lb (10s,10s,8s) plus 10 ea. Curl
9/19/2014
9/20/2014	3 sets 20lb (12s,12s,12s)
9/21/2014	Basketball (4 hours)
9/22/2014	3 sets 20lb (12s,12s,12s)
9/23/2014
9/24/2014	3 sets 20lb (12s,12s,12s)
9/25/2014
9/26/2014	3 sets 20lb (Proceed to Advance Form)
9/27/2014
9/28/2014	3 sets 20lb (Proceed to Advance Form)
9/29/2014
9/30/2014
10/1/2014	3 sets 20lb (Proceed to Advance Form)
10/2/2014	3 sets 20lb (Proceed to Advance Form)
10/3/2014
10/4/2014	3 sets 20lb (Proceed to Advance Form)
10/5/2014
10/6/2014	3 sets 20lb (Proceed to Advance Form)
10/7/2014	rest
10/8/2014	rest
10/9/2014	rest
10/10/2014	rest
10/11/2014	3 sets 20lb (Proceed to Advance Form)
10/12/2014	rest
10/13/2014	rest
10/14/2014	3 Mile Run
10/15/2014	Chest/Back Day
10/16/2014	4.5 Mile Run
10/17/2014	Arm Day
10/18/2014	3.5 Mile Run
10/19/2014	2 Hour Badminton
10/20/2014	Arm Day
10/21/2014	Rest Day
10/22/2014	Chest/Back Day
10/23/2014	Rest Day/Laundry
10/24/2014
10/25/2014
10/26/2014	Rexona Run (Half Marathon)/Laundry
10/27/2014	Arm Day
10/28/2014
10/29/2014	Chest/Back Day
10/30/2014	4 Mile Run
10/31/2014	Arm Day
11/1/2014	2 Hr Tennis
11/2/2014	2.7 Mile Run
11/3/2014	Arm Day
11/4/2014	Rest
11/5/2014	Chest/Back Day
11/6/2014	Rest
11/7/2014	Rest
11/8/2014	Rest
11/9/2014	New Balance Powerrun 25km
11/10/2014	Rest (Sick)
11/11/2014	Arm Day
11/12/2014	Ab Day
11/13/2014	Chest/Back Day
11/14/2014
11/15/2014
11/16/2014	Pinoy Fitness 25km Challenge
11/17/2014	Arm Day
11/18/2014	Ab Day
11/19/2014	Chest/Back Day
11/20/2014	Ab Day
11/21/2014	Arm Day
11/22/2014
11/23/2014	Ab Day
11/24/2014	Arm Day
11/25/2014	Ab Day
11/26/2014	Chest/Back Day
11/27/2014	Ab Day
11/28/2014	Arm Day
11/29/2014
11/30/2014
12/1/2014	Arm Day
12/2/2014	Ab Day
12/3/2014	Chest/Back Day
12/4/2014	Ab Day
12/5/2014	Arm Day
12/6/2014
12/7/2014
12/8/2014	Arm Day
12/9/2014	Ab Day
12/10/2014	Chest/Back Day
12/11/2014	Ab Day
12/12/2014	Arm Day
12/13/2014
12/14/2014
12/15/2014	Arm Day
12/16/2014	Ab Day
12/17/2014	Chest/Back Day
12/18/2014	Ab Day
12/19/2014	Arm Day
12/20/2014
12/21/2014
12/22/2014	Skip (due to party)
12/23/2014	Arm Day
12/24/2014
12/25/2014	Ab Day/Chest and Back Day
12/26/2014
12/27/2014	Arm Day
12/28/2014	Ab Day
12/29/2014	Arm Day
12/30/2014	Ab Day