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.




UPDATE 9:07PM:
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)

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.

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

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. http://www.simplyshredded.com/the-max-ot-workout-a-full-and-in-depth-review.html

If the link doesn't work for you, just go to simplyshredded.com 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 20%..lol

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

Update

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. :)

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 pre-workout..it 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!

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. http://www.bodybuilding.com/fun/zaino4.htm. 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!