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)


  1. How's the green tea extract going? Any progress with it, in terms of fat loss?

  2. progress is updated on my latest post. i lost 18lbs, most of it definitely from fat. im not sure if the green tea actually worked or if it was a placebo for me. haha. but i believed in it so much that i guess it worked.

  3. how's the l-glutamine? has it helped you when you are cutting