Thursday, December 20, 2012

12/19/12 Leg Training

So I had my first leg day coming back from my rest/deload. Strength increased by 15lbs on squat. From my last video in my older post and leg session before the rest week, I was at 245 4x5. Today I got up to 260 for 4x4. I was only expecting to go up 5lbs from the last session but I was just feeling tooooo good tonight so I had to bump it up. Can't wait to join the 300+ squat club! Anyway, here's the video. Felt like 4th set was my best set lol

Wednesday, December 19, 2012

12/18/12 Back Training

Day 61 of logging. Hit back with my buddy Arnold Hwang. Got a great pump and feel out of it as usual. You'll notice I jerk my body some as I do one arm dumbbell rows, it feels MUCH better than it looks, trust me. When I train I really do focus on a mind-muscle connection. If I don't feel it I wouldn't do it. Anyway, after seeing a picture of my back today I found that I really need to bring out more thickness and lower lats. I plan on adding reverse lat pull downs on my next back session to target the lower lats more. Overall my strength for pull-ups has increased and I've made progress. Although I call it back training, I do add a bit of deltoid work in there. I love hitting rear delts with back day because I feel like they go very well together. I also add lateral raises because I feel like it. lol anyway,

Back training video here:

Tuesday, December 18, 2012

12/17/12 Chest training video

Yesterday was my day back from my "deload" week. Although I didn't do the deload, rather I used it as a rest week. Took about 5-6 days off gym to recover. Came back and hit chest right on a Monday :) I thought I wouldn't be able to lift as much as my last chest session only because usually whenever I come back from a  deload/rest week I tend to go lighter as a warm welcoming. I actually went from 85lbs incline db press for 4 x 4 to 4 x 5 and my 185lbs for 4 x 4 went up to 190lbs for 5, 5, 4, 4. I finished up my chest workout with one set of dips today. Haven't done weighted dips in a while so decided to toss them in and see where I'm at with them. Was happy I was able to rep 90lbs nine times even after hitting heavy sets(heavy for me, might not be for you) on incline and flat. Also as you'll see in the video I make sure that the db or barbell always taps/touches my chest before I push it back up and that I go beyond that 90 degree half range bend. I'm a firm believer that full range of motion = more muscle fibers = more gains. The session was pretty short because I had to take my girlfriend home. Overall, great chest day. Going to keep making progress and keep you guys updated. IIFYM(If it fits your macros) video coming soon. No weight gain so far. Still at 146lbs. And for those wondering my height, it's 5'5".

Current Split:
Day 1: Chest
Day 2: Back
Day 3: Legs & Abs
Day 4: Arms
Day 5: Rest
& Repeats.

After 3 cycles of the 5 day split(every 15 days), I take 5 consecutive days off. Then start again. The goal for each session is to increase either the weight or the amount of reps done for an exercise. In other words, progressive overload. I have been able to make consistent progress in terms of strength each session so I've been pretty happy. :) Just trying to beat myself each session and cycle. Hope everyone else's fitness or life journey is going well!

Wednesday, December 12, 2012

Training legs & abs 12/11/12

So yesterday I felt like filming my leg & abs training session and sharing my progress. So as said in my previous post, I started my bulk September 27th. However, I unfortunately wasted my first month not keeping track of how much weight I was lifting nor my progress in lifts. On October 19th I decided to start using this notebook I got a while back from to record my lifts and training sessions. Yesterday was Day 54 of recording and logging my lifts into my notebook. I must say guys, keeping track of how much you lift really helped me improve in the gym. My strength for all of lifts has gone up literally in every training session. I'm loving this bulking/surplus/strength gaining phase! Ex: Day 4 of logging was my first logged leg day. 190lbs for 4 sets of 5 on October 22nd. The week before this leg day I was only at 185 for 4 sets of 5. Now I'm at 250lbs for 4 sets of 5 at 146lbs. A 65lbs increase in my squat in 61 days. Still getting stronger every session so can't wait to see where I'll be in the future!! Anyway guys, here's the video. Hope you enjoy it.

Shot from 11/26/12. 2 months into my caloric surplus/bulk phase/whale war

Here's a picture of me from when I was 16(left) and where I am now.(right) I've changed..