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!

Legs

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.

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

Push-ups:

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

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.