Wednesday: Non-existant back

Woke up today, didn't go to school until 12:15 so i played an hour of basketball before that. I planned to do back after school, but I ended up going on a date and spending the whole night.

worth it? maybe =]].

i'll adapt and move back to thursday, and arms to friday morning.

Wednesday: Back

I love back day, my lats are probably the best part of my body. at least to me. haha.
take some preworkout. I use a back brace belt to keep my back straight

Warmup: overhand pull ups (however many you need) x 2

Deadlifts: 4 sets, Warmup, 135x10, 185x8-10, 225x6, 225x6
Lat Pull: 4 sets, 90x12, 140x10, 180x6, 180x6
Wide Lat Pull: 2 sets, 140x8, 140x6-8
Underhand Lat Pulldown Machine or Cable: 3 sets, 90x10, 140x8, 180x4-6
Barbell Rows: 115x10, 135x8, 135x8
Cable Close grip lat pull: 3 sets, (my gym has levels on the weights, still need to ask how much per level), Warmup, My cable is pretty light so I just use all the weight for 2 more sets.

Machine Pulldown overhand: 4 sets: 70x12, 90x10, 110x8, 160x4-6
Machine Lat Pull (Cooldown) 3 sets: 90x10,90x10, 70x10

Eat some protein. done for the day.

Tuesday: Chest

This is my chest workout for my second semester this senior year. it corresponds with my leg workout.

PreWorkout: Jack3d

Flat Bench Press: 3 sets, 1 warmup, 155lbs x10, 155x6-8.
Decline Bench Press (Can substitute with dumbbell though barbell is better for mass): 2 sets 145x8, 145x8
Dumbbell Flies: 4 sets, 1 warmup, 30lbsx10, 35x10, 40x6-8.
Usually get some glutamine in here.
Machine Incline Press (my gym has the legit ones, not the one with preset weights):
3 sets, Warmup, 140x8, 140x6
Machine Decline Press: 3 sets: Warmup, 180x6-8, 180x6-8
Machine Flat Press: 3 sets: 70x10, 70x8, 70x8. (this is a burnout to get what's left of your chest)
Machine Flies: USE LIGHT WEIGHT. focus on the squeeze. 3 sets: 50x12 x 3. It's a cool down.

Drink some protein.
Good workout. If you wanna do more mass, do heavier weights and less reps.

Mind Connection & Failure

These two ideas are central to my workouts. I am a believer in these concepts.
Mind Connection

Frank or ice1cube (now deleted) taught me about this. When you do your rep, use your mind to feel and contact the muscle you're targeting. This will help get a better squeeze, and isolate that muscle. Definitely an amazing thing when you do it right.

Failure
On Working sets, do it until failure. Sometimes, push past failure with a spotter. It'll promote your growth more than you think. Especially if you're doing heavy weight and low reps. Dorian Yates training videos taught me this. It helps to work hard. no shit. XD.

MONDAY- LEGS

I'm going to start posting my workout schedule for the week. I've been feeling awesome with this schedule, and not too stressed.

Preworkout:
-Jack3d, water

Stretch real good, especially those hamstrings. If you pull something you're done for the day.

Squats: don't use those silly machines, they hurt your knees. Get the bar and squat. I use a back brace belt to help on heavier sets.
- 4 sets: 1 warmup, 3 working -- 225lbs(10 reps), 275(6-8 reps), 315(2-4 reps)

Leg Press: Keep your feet high to get strain off your knees.

- 4 sets: 1 warmup, 3 working --- 450 (10 reps), 450 (10 reps), 540 (2-4 reps)

Leg extensions: Don't try to "lock" your knees. a physical trainer said that's the worst part of the extension, basically the extremes of the movement. try to squeeze your legs without fully extending.
- 4 sets: 1 warmup, 3 working -- 70 (15- 20 reps), 120 (15- 20 reps), 170 (8-10 reps)

Leg Curls: Plain and simple.

- 3 sets: 1 warmup, 2 working -- 75 (12-15 reps) x 2

Weighted lunges: i use 35s or 40s.

5 sets: i usually set a course around the gym. and try to get it in at least 5 reps. REMEMBER PUSH YOURSELF

Calf raises (weighted)

3 sets: 20 (12-15 reps) x 3

Glutamine

Glutamine: One of my favorite new supplements.

http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=VS-2177

I get it from vitamin shoppe.

Glutamine is an anti-catabolic agent. When you go for 8 hours without food (aka sleeping), your body starts using muscle and protein, basically what catabolic means. You want your body to be anabolic, in growth mode. So I take this in the morning, during workout, and evening right before bed with my protein. I feel like this has put my body on a new level as I'm losing as much gains as before. My body is getting more cut and bigger each few weeks. AT least I see it XD.

BTW it helps with recovery too. obviously.

Got some new progress pics.

This has been my usual diet so far:

8AM: Muffin(Banana Nut), Glutamine, Water
10:20AM (Passing Period): P&J Sandwhich, Water
1:00PM : Subway Spicy Italian. it's so good.
4:00 PM: Some water, a little light muffin snack
5:15 PM: Jack3d, Water --> WOrkout
5:40 PM: Glutamine --> Workout
6:30 PM: Protein Shake (20 g of 100% Whey GOld)
8:00 PM: Family Dinner, I'm asian so we eat healthy. I convinced my mom to mix brown rice with our white rice.
11:00 PM Protein Shake (same), Glutamine

I've been cutting pretty well from my 181lbs after fat ass winter break.

I hit 169 end of January.

Pics are beginning of Feb.
Since Feb. I've joined a legit gym called YMCA. It has put my workout to a whole new level. Hopefully I can get some progress pics at the end of May.
I'm on jack3d, 1005 Gold Whey Protein, and Glutamine, not much of creatine except from the pre-workout Jack3d. not that much anyways. Rep'ed 315lbs 3 times on squat, still need getting used to the heavy weight. I bought a new back brace belt. Deadlift 225lbs for 3 sets of 8. Leg Press 540lbs.

I've been lifting pretty heavy recently to pump mass in after my cutting phase. Now i'm not stupid and eating unhealthy. I'm basically watching what I'm eating now. I get hte PJ sandwhich from the school snack store. =]. and a water with it.

I'm 176 lbs right now. I believe =].

-still pretty skinny, but i'm getting there.

-legs are end of january, since then they've been pretty much the same. I just got a bit stronger. my lower legs are disgustingly small so I've been trying to do more calves lately. still fail. How do I get my lower legs wider and thicker?

I don't follow this diet plan as of right now, cause it's too hardcore for me during the school year. I understand the consequences of not doing this so I ain't expecting too much right now. This is for some of my friends who asked for it.


 

Diet Plan: Hardcore DIET by Tyler Liang

Goal: Cutting w/ Mass

Notes: No more simple carbohydrates à sodas, white rice, white bread, candy, sugars;  Only complex carbohydrates à oatmeal, brown rice, wheat bread, whole grain oats; No fatty foods à fried anything, oiled anything; Lots of Water

- BTW: you don’t have to get chicken every day, you can substitute with fish or turkey if you get bored

- BTW2: This diet plan is pretty legit, if you follow this strictly with some cardio, in at least a month you’ll see huge results, unless you have cheat days, cause when you have those cheat days your body sucks up all that fat instantly.

Breakfast 8AM:

- Oatmeal

- Protein Shake (10g): not that much protein, you can up the g’s if you want

Meal 2 10:30AM:

Diet Stack:

- 1 cup steamed brown rice

- 8-12g of baked chicken (how much chicken you want)

- 1 cup of steamed veggies

(remember your “diet stack” meals aren’t supposed to make you full, just to fill your stomach with some food)

Lunch Meal 3 (whenever your lunch is A or B) 12 – 1:20PM:

Diet Stack:

- 1 cup steamed brown rice

- 8-12g of baked chicken (how much chicken you want)

- 1 cup of steamed veggies

Meal 4 3:20PM:

Diet Stack:

- 1 cup steamed brown rice

- 8-12g of baked chicken (how much chicken you want)

- 1 cup of steamed veggies

I workout at like 5:30ish btw.

Pre-Workout 5:15PM:

- Jack3d – 2 scoops

- bottle of water

Post Workout 6:40PM:

- Protein Shake (20g)                        

- Glutamine (5g)

Dinner Meal 5 7:00PM:

Diet Stack: (or whatever your parents cook you, we’re azn so it shouldn’t be that unhealthy)

- 1 cup steamed brown rice

- 8-12g of baked chicken (how much chicken you want)

- 1 cup of steamed veggies

Meal 6: 9:00PM:

Diet Stack

- 1 cup steamed brown rice

- 8-12g of baked chicken (how much chicken you want)

- 1 cup of steamed veggies

ADD MULTIVITAMIN AND OMEGA 3 FISH OIL ONCE EVERYDAY.