DAY 5

Squats Squats and more Squats!!

took me couple of days to recover from my last leg day. but I'm ready for round 2!

Squat
Lunges
Leg Press
Leg Extension
Leg Curl
Calf Raise
Jumping Squat

omg... I am dying.... T_T

breakfast - eggs with canned tuna, bean sprouts, broccoli, and rice

Steak, Bell Peppers, Carrots, Rice... this steak is really tough... 

DAY 4

It's the shoulder time!

Cardio in the morning-
3miles of running and punching bag. sweat it off!!


Shoulder-
Barbell Military Press
Power Clean Press
Dumbbell Shoulder Press
Alternating Dumbbell Shoulder Press
Arnold Press
Dumbbell Shrugs
Cable Shoulder Press
Dumbbell Front Raise
Dumbbell Lateral Raise
Rear Deltoid Fly

and finished it off with some more cardio...

Breakfast - 4eggs, Rice, Bean Sprouts, Carrots, Bell Peppers, Brocs

Rice, grilled chicken, bean sprouts, bell peppers

DAY 3

It's going to be back - bi day!
do some dead lifts... god it's going to hurt :)


Dead Lift
Lat Pull Down
Bent over Barbell low
Cable Pull
Bent over barbell low
Lawn Mower

Alternated Dumbbell Curl
Alternated Hammer Curl
Side Arm Curl
EZ bar reverse Curl
Alternated Cable curl

breakfast - 4eggs, canned tuna, rice, and spinach 

Chicken, Carrots, Bell peppers, Spinach

DAY 2

Chest / Tri - Push workout

Flat bench
Cable Pull
Machine Fly
Skull Crusher
Close Grip Bench

Meal 1 - 4eggs, mixed rice, canned tuna

need to go buy some more veggies...

grilling some more chicken breast for the rest of the day 

I sliced them half so it will be faster to cook through.

DAY 1

- Leg Day -

Squat
45x10
135x10
225x10
135x10
45x10

Leg Press
90x16
180x10
270x10
360x10
450x10
540x10
630x7
270x15

Calf
270 x16 x5

Leg Extension
60x16
90x10
120x10
150x10
180x10
210x7
150x15

Leg Curl
80x10
110x10
140x7
50x10 x 3

finished off with 20mins of stair master.

Didn't realize how weak I was on my legs... I have neglected the most important part of my body for a very long time...
went to the Krogers and bought some chicken breast and veggies... thought I had more broccolis at home so only bought mini carrots, but I guess I ate all the brocs this morning... booo

what I had for breakfast - 4eggs, rice, brocs, peppers, and little bit of steak

Protein Shake right after workout 

Syntha 6 Vanilla 1.5 scoop with 16oz of milk 

what I had after workout - carrots, rice, grilled ck breast no seasoned 

and I made two of this to eat at work...

Let's get this party started!!

New Determination!

OKAY!

so I've been very bad-lazy about how I eat and scheduled exercises.
It's going to start right from today!

I'll start doing my own grocery shopping for my food and start cooking my own meal that I can bring around. High on protein and high on veggies. that's what I'll be consuming most of times now. Not as much eating out and eating bad! I'm tired of losing everything that I gained. Took me a long time to get here and lose the body fat, but I've been getting them back lately. and it definitely is not fun to see myself getting chubby.

First thing my sister told me when I picked her up from the airport was... "YOU GOT FAT" and she said... "I can't see your chin and your neck" YES, I've gained so much weight... I was at 186 last week, but now I'm at 194... must be all the eating late and eating fried food often.

I found a blog from this guy named Hahn Champion.
What a great motivation! Started off really small but such a dedication and hard work has definitely paid off!

I'll start try to take pictures of food I eat and post up here if I can...
well, I don't have a nice phone to carry around to take good pictures, but I'll try.

So. I head a full day of rest yesterday. I'm ready to hit the gym really hard!
Day1: Legs / Cardio
Day2: Chest - Tri / Cardio
Day3: Back - Bi / Cardio
Day4: Shoulder / Cardio
Day5: Legs / Cardio
Day6: Cardio
Day7: Rest

 

my new goal - Hahn Champion

another good chest workout youtubes

It's a life style!

Exercising is a part of daily life...
It can't just be "DIETING" or "SUMMER BODY PROJECT"
it has to become part of who I am

been almost a year

"05.13.10" was the day I felt disgusted at myself...
from then on, I've been trying to exercise regularly and eat healthier...
I think I've came a long way... feel very proud of myself... hmmm not fully satisfied with it but feel like I've accomplished something in my life now.

I learned so much about exercising.
what to do. what not to do.
especially how to lift weights with proper form.
didn't realize the form is the most important thing when it comes to weight training.
I can maybe lift more by bouncing and cheating, but that won't help improving my body.
Changing the routines are very important!
Every two weeks, I do different exercises and combinations to confuse the body.
Learning from the experts on youtube and by watching people working out at the gym.


235lbs -> 187lbs
25+% body fat -> 11.4% bod fat
pants size 38 waist -> 31,32 waist

Feel so much more energized. also feel a bit more confident with myself.... I still am very self conscious about everything, but loosen up alot.

pretty good Youtube channel

Six Pack Shortcuts by Mike Chang