Neil Vegeta Dang's Blogspot

Thursday, December 27, 2012

12/26/12 Leg training update

Day 68 of logging. Leg day progress.

Thursday, December 20, 2012

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 www.bodybuilding.com 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) Man..how I've changed..

Monday, November 12, 2012

Quick Update - 6 weeks + 4 days of bulking so far

So an update from my previous post, I actually got leaner 9 days after that post...because my metabolism jumped like crazy and pretty quick due to the transition of macros. I actually ended up at 133lbs, 7.5% body fat on September 27, 2012 when I went to Power-Ful. As of today I am now 142lbs at 9% bodyfat. Before the macro-cutting I was 143 at 16%. You can see that my lean/slow bulk has been working! Weighing nearly the same now with 7% less body fat. So on the 27th of September I changed my macros to 2700 calories, 338c/60f/203p. This has been the setup I've stuck to for the past 6 weeks and 4 days. So far so good! Strength has been going up for every lift each training session. Workouts are still within a one hour time frame but most of the time they don't go beyond 45 minutes. I have a log/notebook which I have been taking with me to gym to log everything I do. I write down the time I get in and the time I get out, my exercises, set & rep ranges, and rest periods between sets. I find it incredibly useful to have a log/notebook!!! As far as supplements go. For protein shakes I mainly take Syntha-6 or Syntha-6 isolate. Don't really use anything else besides a pre-workout shake which would be jack3d micro or hyperfx for those days where I work 11 hour shifts or when I'm just not feeling the energy. I've been away from creatine for a while now, and those supplements I've listed don't contain creatine or beta-alanine. Reason? Just wanna see how much strength gains I make without it is all. If or when I plateau, I'll probably jump on the creatine train. The new jack3d micro does NOT contain creatine or beta-alanine. Just throwing it out there for those assuming that I was referring to the original forumla.

Current workout split:
Day 1: Chest
Day 2: Back, mid & rear delts
Day 3: Arms, front delts, traps
Day 4: Legs, abs
Day 5: Rest
& then it repeats.

Thanks for reading. Will update more when there's more to update! Tonight is leg day with the girlfriend!

Squat-Quadz

Dat dere chest

July 28, 2012(Left), 143lbs at 16.1% body fat, September 21, 2012(Right), 134lbs at 7.9% body fat. lol thought I was already lean in July..guess not. Love progress..lower abs were finally visible.

STAY MOTIVATED EVERYONE!!!

Quickie-mini-picture update of the leg session.

The girlfriend hit 100lbs for 15 reps yesterday! & to think that about 3 months back she was 'bitchin just from doing squats without a bar on her back. So damn proud of her for coming so far. :)

Tuesday, September 18, 2012

Single digit at last! Day 1 of bulking.

So today is the official first day of my bulk phase. Macros are set to (50%c,30%p,20%f) 309g carbs, 186g protein, 55g fat. Caloric surplus of 200 calories over my maintenance. I love the fact that I can eat more now.. :) I went to Power-Ful this morning and got my bodyfat checked again. I am now at 136.6lbs, 9.6% bodyfat as of today 09/18/12. Started off at 143.8lbs, 16.1%. Lost 7.2lbs & 6.5% bodyfat! FINALLY a single digit bf%! I am living PROOF that IIFYM works!!! Just count your dang macros! Each time I go, my stats are printed out by the machine that analyzes me. So just to show you guys what sort of information gets analyzed, I took some photos of the papers shown below. Timeline for ya'll to see my progress!

July 30, 2012

143.8lbs - 16.1% bodyfat