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..