Friday, December 30, 2011

My Road to abs. End of Year Update.

Alright, so here's an update for today. In September I was 163lbs, carrying a LOT of fat. I have since then dropped 18lbs and am now at 145lbs. I achieved this fat loss by incorporating proper nutrition, the Max-OT weight training program(, cardiovascular training, and tabata protocol. On the last week of October I got employed and have been working a lot. This month I've started to work full-time so it's really hard for me to make time for meals and gym. My Gym pass expired in November and I was out of gym for about 3-4 weeks. I then renewed my gym pass this month and just got back in on December 18th. Now moving along, the progress pictures shown below are over a period of 96 days(September 26th-December 30th). Please excuse the undies. Let's be mature here.


NOVEMBER 2nd 2011

And this last picture is from today, 
DECEMBER 30th, 2011

The routine I had looks like this:
Sunday - Back
Monday - Rest
Tuesday - Shoulders & Traps
Wednesday - Arms
Thursday - Legs
Friday - Rest
Saturday - Chest
*I do abs and cardio whenever I get the chance. Abs will be trained once to twice a week. Cardio will be done 4-5 times a week light-moderate

I'm now at 145lbs, lost 18lbs from September 26. Still trying to get leaner. I'm just really happy that I can now see my abs. I don't get embarrassed from having a bloated stomach that comes past my chest when I go out anymore. No one believed me when I told them I was fat because they didn't see what I looked like behind a shirt. I was too ashamed of the amount of fat I've put on when I let myself go. But now I don't have to worry about that. I'm happy with my results and my girlfriend is happy with my results. That's all that matters really. :) The only supplement I'm taking right now is Optimum Nutrition Whey Protein Cookies & Cream Flavor(the best I've had so far), Carbo-Gainer from NOW, and multi-vitamins that I get from costco. I did take the green-tea extract fat burner from september 26-november 11th(when my gym pass expired). But I no longer use it anymore. Well there you go, that's my progress.

P.S. Another way of getting myself motivated was that I didn't want to be this guy.

Sunday, October 2, 2011

Saturday October 1st

Had major terrible sleep the night before. I blame the green tea extract pill I took at 6pm. Caused me to stay up till 5am, then I was finally about to sleep. Woke up and felt like shit, but still had a decent chest workout. Incline DB strength increased. :)

Barbell Bench Press - 205lbs 3x4
Incline DB press - 70lbs x 6, 80lbs 2x6
Machine chest flies - 180lbs x 6, 190lbs 2x6
Half tabata set of push-ups
quick cardio - tabata set of jump rope

Sunday October 2nd

Pull ups - bodyweight 1x10, 45lbs 1x4 -> dropset to bodyweight for 6, 25lbs 1x4 ->dropset to bodyweight for 4
Ronny Rockel rows - 3x10,15,15(focused a lot on the mind muscle contraction, this version of rows works much better for me than the barbell.) Definitely going to increase the weight next week. Only did this weight to focus on form and feel since it was a new move to me.
^weight used for Ronny Rockel Rows

Lat Pull downs - 150lbs 3x6
Seated Cable Rows using a wide D-handle bar - 135lbs 2x10
Cardio - Treadmill for 25 minutes.
^25 minutes of cardio, 300 calories according to monitor. I can feel my cardio endurance building up. Going to increase the pace next time.

October 15 Pictures comparisons to Septermber 26

Definitely making progress.

Friday, September 30, 2011

September 29(Thursday) - Leg Day

Barbell Squats
warm-up: bar x 10, 95lbs x 7, 135lbs x 7, 185lbs x 5
work-sets: 245lbs 1x4, 235lbs 2x4,6(guess I didn't warm up enough since I was able to do more reps on the 3rd set.)

Stiff legged deadlifts
it was my first day doing it so I was just working on form
135lbs - 3x10

Leg extensions

^weight used. 3x10
Lying leg curls(jay cutlers padding method)
 ^this picture is just so I can remember the settings I had it at. Weight used with 80lbs pinned 3x10. 10th rep was the failure rep for all 3 sets..

did a set of seated tabata calve extensions as well. forgot the weight..blah.

also bought this today(september 24th)

Going to head out and do some sprint intervals later tonight.

Just did 3 sets of 10 pull ups, 50 roman chair leg raises, 3x15 rolls with ab wheel, a tabata set of crunches, 1 full minute of a plank, then 4 20 second sets of planks(half tabata). went outside for 9 sets of sprints, then walked with Kayden for 25 minutes. Gotta melt this fat!

Also..I took this picture for Kenny Quoc Tong(my brother) who lives in Nebraska to let him know what supplements I take. I never realized how much I took..i'm supplement crazy. sue me. :P

Optimum Nutrition Whey(first thing upon waking, post workout)
Optimum Nutrition Casein(Before sleeping)
NOW - Carbo Gain(post workout shake)
C4 by Cellucor(Pre-workout)
AST - Micronized Creatine Monohydrate(pre & post workout)
Kirkland: Vitamin C(breakfast)
Kirkland: Vitamin D3(breakfast)
Nature Made: Fish Oil(breakfast)
Kirkland: Daily Multi-vitamin(breakfast)
GNC: L-Glutamine(post-workout)
Green Tea Extract(breakfast & evening)

Wednesday, September 28, 2011

Arm day w/Max OT and a dip set of Tabata

Barbell Curls - 80lbs 3x6
Hammer Curls - 35lbs x 8, 45lbs x 6, 40lbs x 6
Machine Preacher Curl - 110lbs 3x6
Decline Close-grip bench press 185 3x6
Skull Crushers - 75lbs 3x4
Dips - Tabata Set w/Bodyweight.
Cardio - Only 5 minutes of stairmaster @ level 9 due to being in a rush to leave the gym because my brother had hw to do.

Tuesday, September 27, 2011

Max - OT: Shoulders and traps day

Dumbbell press 60lbs 3x6
Upright rows(ezbar) 90lbs 3x8,6,6
Machine Reverse flies 150lbs 3x7,6,6
DB lateral raises 20lbs 3x15
DB shrugs 50lbs 2x20, dropset ->50lbsx15, 40lbsxfailure, 30lbsxfailure, 20lbsxfailure, 10lbsxfailure

Treadmill - 6.5speed for 20minutes

Monday, September 26, 2011

Update - MAX OT

As of September 17th, my brother and I began a new workout program called MAX - OT. I won't go into details about what it is about. But if anyone is interested, here is the link.

If the link doesn't work for you, just go to and search "Max-OT".

Currently weekly split looks like this:
Sunday - Back
Monday - Rest
Tuesday - Shoulders & Traps
Wednesday - Arms
Thursday - Legs
Friday - Rest
Saturday - Chest
*I do abs and cardio whenever I get the chance. Abs will be trained once to twice a week. Cardio will be done 4-5 times a week light-moderate.

I won't post what my training went like the first week because I do not remember much of weight, set, and rep range information. So I will begin by logging from September 24.

Sept 24 Saturday:
Barbell Bench Press - 205lbsx 4,4,3+1(using rest-pause technique with 15 seconds rest between 3rd rep to 4th rep on the 3rd set.)
Incline DB Press - 70lbsx 6, 6, 6
Machine Chest Flies - 180lbsx 6, 6, 6

Sept 25 Sunday:
Pull Ups - Body Weight x 7,7,6 I have pathetic and weak pull ups. :(
Bent Over barbell Rows - 185lbs x 6, 6, 6
Lat Pull downs - 150lbs x 6, 6, 6
DB Rows - 100lbs x 6, 4

Sept 26 Monday(today):
Hanging Leg raises - 3x10
Cable Crunches - maxed out on plates 5x20
Oblique crunches - 25lbs 3x10
Wood chops - 3x12, don't remember the weight used..
Crunches - 2xfailure
Plank - 1 set with 1 minute

Also did cardio today.

And here's a picture I took this morning.

My goal right now is to get leaner, taper down my waist, without losing my current muscle. According to a skinfold caliper test I recently took, I'm at 12% bodyfat..which I highly doubt..I feel and think I'm actually above

and why I believe I'm fat...also taken today..

Monday, August 15, 2011


So about a month ago I injured my back and haven't been able to resume my training. I took a bit over 3 weeks off of training and have recently just got back in. Lost strength and endurance..but I'll get it back! Eating properly and training hard again. This first week of getting back has truly brought soreness upon me. My legs feel so beat it hurts just to walk, sit down, stand up, etc. My chest and back are sore to the point where it annoys me to shower..don't get me wrong, I'm not complaining although it sounds like I am. I'm just REALLY happy that I can even lift anything right now. The back injury I had was terrible and I truly hope I never encounter anything like it again. Well, it's good to be back. :)

Thursday, June 9, 2011

Back in from my rest week. Legs

So I'm back from my week off. During the week off I spent a lot time with my girlfriend and her family. Also actually started flipping again for the past 3 days. It's been a while. lol. Went to skyhigh with my gf and her family yesterday, it was pretty fun. Wish I had more moves to pull on the trampoline. Oh well. So I had a total of about 186 hours away from gym. Yes I calculated it. I'm glad I'm back in the gym. Been packing on a little fat because I haven't been burning up calories due to the rest week. So here's my day.

Warm up:

1 set 45lbs x 10
1 set 95lbs x 10
1 set 135lbs x 10

work set w/2min rest between sets:

Set 1 - 185lbs x 10
Set 2 - 205lbs x 5 drop 135lbs x 5
Set 3 - 185lbs x 5 drop 135lbs x 5
Set 4 - 155lbs x 10 reps

Leg extensions:
plate #55 3xfailure

Calve extensions:
plate #7 3xfailure

Workout lasted from 2:10pm-2:35pm. Felt like throwing up during this workout because I drank a shake I made with milk, 1 scoop ON whey, and  3 oreos about 30-40min was too creamy.  Also I've been feeling like my squats have been weaker..I'm pushing less weight and I believe it's because I've been going lower and because I had a phase in which I was experimenting with my squats such as doing front squats with back squats on the same day, a day with just front squats, back squats descending pyramid, back squats with drop sets on every set, etc... It's been getting so mixed up I don't even know exactly where my leg strengths truly stand. Lesson learned. But it was good for keeping constant soreness post-leg days and shocking the quads for growth. I think from now on I'm just going to stick with a simple ascending pyramid styled back squat session for leg days. I should film my next leg workout.

Tomorrow is chest!

Saturday, June 4, 2011

Rest week

I've been consistent since February 4th. So now I'm taking a break. Why? Because I felt like my body needs it and it'll help me from feeling any plateau. And because of this link. So from February 4th up till now I have gained half an inch on my arms(14 to 14.5) and I've gained 10lbs(150-160). I recently had my body fat % checked in 2 different methods and the current recordings labeled me between 12.6%-14% bodyfat. I don't feel it's too bad at the moment because I'm still bulking. I've increased strength in every movement from when I started till now as well. Can't wait to see what other progresses I'll be making in the next couple months! February 4th-June 9th was the length of my consistency. I'll be hitting the gym again on June 10th. Gonna come back harder, wiser, and stronger! For now, I'll just be taking care of my diet. I miss the gym already. :(

also, Happy Birthday Hanh Champion!

Saturday, May 28, 2011


Back Squats
Warm up:
just the barbell x 10reps,
95lbs 2x10

Work sets:
3 sets w/185lbs: 10, 10, 8(with drop set to 135lbs for 3 reps)
Set 4: 155lbs x 8reps
Set 5: 135lbs x 10reps

Leg extensions
4 Sets plate#60 till failure.

Friday, May 27, 2011

Chest day

Warm-up: 2 sets 35lbs flat dumbbell bench.

DB Flat bench:
Set 1: 60lbs 10 reps
Set 2: 70lbs 10 reps
Set 3: 80lbs 6 reps + 2 forced reps
Set 4: 60lbs 10 reps
Set 5: 60lbs 7-8 reps

Incline BB bench:
Set 1: 95lbs 10 reps
Set 2: 115lbs 10 reps
Set 3: 115lbs 10 reps
Set 4: Don't remember..

Body weight dips:
2x failure

4x failure

Still weak, but definitely improving. Slowly, but surely!

Current stats
Height: 5'5"
Weight: 160lbs
Body fat: 12.6% w/bodyfat analyzer and 14% skin caliper
Arm measurement: 14.5

Some motivational pictures

Monday, March 21, 2011

March 21 - Update

Been getting a lot stronger. Current supplements N.O.-Xplode, ON whey protein, and Body Fortress Creatine. Arms are now a bit over 14inches and looking leaner as well. Strength has definitely improved.

Current stats:
Dumbbell press 80lbs 3 reps by myself and had one forced reps using full range of motion.
Squats 225lbs for 6 reps ass to grass
Deadlift 315lbs for 3 reps (thanks hanh for pushing me!)
Pull up strength still needs to improve because I gotta get my muscle ups!

Bought a gym bag today. I'm happy. That's all for now, too lazy to add anything else.

Thursday, February 24, 2011

Got super sick today but trained Legs..

Been coughing all day and feeling sleepy..but went to the gym and trained legs, couldn't push as hard as I did last week but pushed my hardest. Here was my leg workout for today.

Barbell Squats
2 sets warm up
65lbs 10 reps
95lbs 10 reps

5 Sets
155lbs 10 reps
3x 185lbs till failure(5-8 reps..usually able to do more but was too sick and tired even with N.O. :( )
1 set 135lbs 10 reps 

Tried a set of Leg Presses with 270lbs but felt like barfing. 

5 Sets Leg Extensions
Plate Number 72, sets till Failure.

Seated Calve Raises
5 Sets 70lbs till Failure

Would've done deadlifts for hamstrings and lower backbut felt toooo ill... 

That's it for today!

Wednesday, February 23, 2011

Late post for February 22nd, 2011

Trained deltoids and traps yesterday. Anterior deltoids were still left with a bit of soreness from doing incline presses on my chest day but I still trained them. Anyway here's what I did.

Dumbbell shoulder presses
2 sets warm up
Set 1 15lbs 12 reps
Set 2 20lbs 10 reps

5 Sets
Set 1 45lbs 10 reps
Set 2 50lbs 10 reps
Set 3 55lbs 8 reps
Set 4 60lbs Failure
Set 5 50lbs Failure

Side Lateral Dumbbell Raise
5 Sets 20lbs till Failure

Bent-over dumbbell lateral raise
5 Sets 30lbs Failure

Cable V-grip front deltoid raise
5 Sets(dont remember the number on the plate) Failure

Cable one-arm side lateral raise
5 Sets(lightest plate) till Failure

Bent over lateral cable raises
5 Sets(dont remember #) till Failure

Reverse Fly machine
4-5 Sets(90lbs) Failure

Dumbbell shrugs for traps
5 Sets 45lbs till failure.

Today February 24th, 2010 is my rest day. Tomorrow, LEGS! :)

Monday, February 21, 2011

Day 2 blogging

Trained biceps and triceps today. Lazy to write down my exercises but simply put, I had a great workout. Went to Max Muscle with Phyman today and he bought Jack3d even though the worker there told him not to buy it because the product is getting banned and told us that jack3d has a substance in it that prohibits nitric oxide..which isn't exactly a good thing during a workout..jack3d just seems like a high caffeine energy drink.

Today I bought this for myself.

5lbs for around $40 because there's a sale at GNC. Strawberry flavored. Been eating every 2 hours..lots of protein and white rice for carbs because I don't have brown rice. Also had a sweet potato today. That is all. :)

Sunday, February 20, 2011

First Blog

Alright so I decided to make this blogspot to keep myself updated on my training progress. Anyway I'm going to make this quick, these are some before and after pictures..CURRENTLY: I'm 5 feet 5 inches, weighing at 150lbs.

This first picture was in 2006..I was 16 years old. Arms were about 10 inches and weighted less than crap genetics and ectomorph frame..

Here I am again at 19 years old. This was in 2009.

These next 2 photos are 2010, arms are at 13 1/2 here and I got lean..

This is my latest photo of February 19th, 2011. I KNOW that I currently look like crap but hey, this is all about progress. Like I said I've been on and off and eating bad for awhile. But now I know better. Give it a few months/years and you'll see my transformation! "DO NOT QUESTION MY ABILITIES! I AM NOW A SUPER SAIYAN BUT I WON'T STOP THERE! I WILL ASCEND!" - Vegeta

Currently I am at exactly 150lbs, at 14 inch arms. Definitely packed on a lot of fat. :(

Check out his blog, he's a beast and was the one who inspired me to do make this blogspot. I started working out AFTER high school in September 2008 at my colleges gym, but I lacked a lot of knowledge and was inconsistent. But since February 4th 2011 I've been consistent and am now eating properly and training harder. I don't expect to results in a few weeks, I'm expecting real results within 6 as of August 6th I will see how far 6 months can take me. Currently the only supplements I'm taking is 100% Whey from cytosport purchased at Costco and N.O.-xplode from BSN. I LOVE N.O.-xplode. 

So today I trained Chest with Phyman @ 24fitness. NOTE: Back then when I trained chest I limited my range of motion and never went down all the way. I was always bending only to 90 degrees. This was a MISTAKE. Although I was able to lift more with that range, I realized how much lighter I had to go when I went all the way down. But I now fixed this for a few months and I LOVE using the full range of motion. I go all the way down as low as I can to feel a good stretch and press to the top and contract at the top, still not locking my elbows but keeping them stiff at the top. Anyway, today was the first time I have ever done dumbbell presses.
Warmed up first with 2 sets, 10 reps, 30lbs dumbbells on the flat. 

Today's routine:
 Flat Dumbbell Presses
5 sets
Set 1 50lbs 10 reps
Set 2 60lbs 10 Reps
Set 3 70lbs till Failure
Set 4 70lbs till Failure
Set 5 70lbs till Failure.

Incline Barbell Press
4 sets 135lbs
Set 1 10
Set 2 10
Set 3 Failure
Set 4 Failure
Set 5 (95lbs) till Failure

Decline Barbell Press
4 Sets 135lbs
Set 1 10
Set 2 till failure
Set 3 till failure
Set 4 till failure

Cable Flies and push ups
5-6 Sets till Failure. Had cables set on number 7 and 6.

I'm definitely increasing the weight on the dumbbell presses next chest day.

Note: When I say till failure, it's usually 4-8 reps to the point where I can't push anymore.

By the way as sad as this sounds, I had only just recently learned to cook chicken and eggs from my younger brother phyman. My current meal plan is to eat every 2-3 hours. I have only recently understood the importance of eating/dieting's VERY CRUCIAL and important..

Breakfast: 1 scoop whey protein, oatmeal, 4 eggs
Pre-workout: Oatmeal and N.O.-Xplode
Immediate Post-workout: 2 scoops whey protein, muti-vitamin.
Post-workout meal: Usually rice and chicken breasts
Prior to sleep: Cottage Cheese for casein protein and a protein shake.

My meals look like this.

Steak, eggs, veges.

Chicken and scrambled eggs.

cuts of beef, rice, scrambeled eggs, shake

Rice, veges, an egg, steak.

whey blueberries and milk.

In the morning and postworkout I mix my whey with water. Before sleep I mix it with milk because milk contains casein. 

So, in case you're wondering. I picked the name Vegeta because him and I have things in common besides our height, widows peak, and spikey hair. Vegeta's my ABSOLUTE favorite character in Dragonball Z. He's determined as heck, persistent, and does whatever he can to ascend and get stronger. That's exactly what I want to do. I gotta get BUFF! lol. That's all for today.