PDA

View Full Version : Chin's Journey from Obscurity and Darkness...



Pages : 1 [2] 3 4 5 6

Northman
03-12-08, 4:05 pm
Stak actually contains NO caffeine. It has red pills, but none of them contain stims. M-Stak and Pump, however, do contain the stim complex in the red pill FYI.

Also Chin, take your Stak every day. It isn't a waste as you need to keep your hormone levels up even when you aren't training.

Good workouts by the way.

LegendKillerJosh
03-12-08, 6:40 pm
Stak actually contains NO caffeine. It has red pills, but none of them contain stims. M-Stak and Pump, however, do contain the stim complex in the red pill FYI.

Also Chin, take your Stak every day. It isn't a waste as you need to keep your hormone levels up even when you aren't training.

Good workouts by the way.

My mistake. Has the formula been changed or am I out of my mind?

Chin
03-14-08, 10:37 pm
Sometimes, you have to make do with what you have.. Life can is a bitch... it can go a stray, leading to disaster and confusion. It is in this land of confusion that winners are crowned and losers are known.

In refuse to be put into the category of loser... After taking 2 rest days... I refused to take a 3rd... I refused to be put in my place by circumstances... In doing so I had a workout that was 40 minutes long...


Wide Grip Chin ups
Bodyweight x 10
Bodyweight + 25LBS x 6
Bodyweight + 45LBS x 5

Reverse Grip Bent Over Barbell Rows
165LBS x 8
195LBS x 8
225LBS x 6

Wide Grip Lat Pulldown
150LBS x 7
180LBS x 6
200LBS x 3

Single Standing Armed Cable Rows
60LBS x 8
80LBS x 8
100LBS x 7

Decline Lat Pull Overs
65LBS x 7
75LBS x 5
95LBS x 4

I had like, Negative time to do my biceps before they closed the gym...
Alternating Seated Bicep Curls
30LBS x 7
40LBS x 6
45LBS x 3

I finished it off by just doing cross body curls and hammer curls until I couldn't lift my arms

Cross body curls
30LBS x FAILURE
25LBS x FAILURE
20LBS x FAILURE

Hammer Curls
30LBS x FAILURE
25LBS x FAILURE
20LBS x FAILURE


Chin

Chin
03-15-08, 12:04 am
Nice wo's bro. The Stak's red pill is that potent?? In any case, everything's looking good!

Thanks Buddy, We'll see how Stak goes... you took M Stak though right?


Great workout Chin. Good call taking advantage of the gym time when you get a chance from classes.

Most definitely... its all a big juggling act now...


Stak actually contains NO caffeine. It has red pills, but none of them contain stims. M-Stak and Pump, however, do contain the stim complex in the red pill FYI.

Also Chin, take your Stak every day. It isn't a waste as you need to keep your hormone levels up even when you aren't training.

Good workouts by the way.


Its good too know it has something it... that works well... other than caffeine... I do take it everyday as per the instructions... but I do feel obligated to go everyday... bang for buck theory you know?


My mistake. Has the formula been changed or am I out of my mind?

We have all lost parts of our minds at some point LKJ lol....

Chin

Hollow
03-15-08, 5:57 am
Sometimes when we are short on time we become a bit more efficient in our workouts. Solid workout Chin!

Chin
03-15-08, 12:17 pm
Sometimes when we are short on time we become a bit more efficient in our workouts. Solid workout Chin!

Thank you kind sir... I might need an order soon is this a possibility?

Chin

Chin
03-15-08, 12:33 pm
How do we measure strength? There are so many variables involved... But, numbers do not lie... the numbers that we put up day in and day out... Number after number falls and is replaced by another number.

As the season begins to change... I begin to change also.. a whole new person begins to emerge... An Animal...

Shoulder Day

Dumbbell Shoulder Press
50LBS x 12
65LBS x 7
75LBS x 7
80LBS x 6

Circuit time...

Lateral Dumbbell Shoulder Raises
35LBS x 7
40LBS x 6
45LBS x 5
50LBS x 5

Plate Raises
3 sets - 45LBS x 6

Bent Over Posterior Dumbbell Raises
35LBS x 8
40LBS x 6
45LBS x 6
50LBS x 6

Lateral Cable Flyes - Focusing on Negatives
40LBS x 5
50LBS x 4
35LBS x 6

Then I went to finish off with some Traps... which was a struggle because I did back yesterday

Barbell Shrugs Supered with Dumbbell Shrugs - Focusing on holds
Barbell Shrugs
225LBS x FAILURE
2 Sets - 295LBS x FAILURE

Dumbbell Shrugs
3 Sets - 100LBS x FAILURE

Chin

Northman
03-15-08, 12:40 pm
My mistake. Has the formula been changed or am I out of my mind?

Same old formula. You may have been thinking about the M-Stak.

Great shoulder session Chin. I can see how you crafted those delts through hard work and heavy weight.

Hollow
03-15-08, 1:50 pm
Solid shoulder session Chin! We can get an order together in a couple of weeks if that works and we will stick with the same drop off point.

Chin
03-17-08, 12:07 am
So... I sit here after my gym session today... and I look back at the week that was... my first week on Stak... and the numbers do not lie to me... my strength is up... and to my surprise when I went to weigh myself tonight... Apparently I weigh an astonishing, 236LBS... that is an increase in weight of approximately 8LBS in 1 week... I do not believe it is possible... But I did a test weigh with a 45LBS plate and it checked out only 1LBS over... so the scale looks fine.

Today was leg day...

Squat...
185LBS x 10
275LBS x 6
335LBS x 6
385LBS x 4

Wide Stance Deadlift (Sumo Deadlift)
135LBS x 8
225LBS x 5
315LBS x 4

Hack squat (Reverse Deadlift)
315LBS x 4
315LBS x 5
315LBS x 2,1,1

Leg Extensions
150LBS x 8
190LBS x 8
230LBS x 7

Seated Hamstring Curls
150LBS x 9
180LBS x 8
230LBS x 6

Just pounding through the weights... I was gonna call it quits... but I had a little more in the tank and had only been lifting for about 45 minutes... SO I toiled on...

Bench Step up
2 Sets - 35LBS x FAILURE

Standing Calf Raises...
150LBS x FAILURE
210LBS x FAILURE
260LBS x FAILURE
300LBS x FAILURE

I am glad... at the end of this workout I can't feel my legs... I will probably feel it later... I figured it was not a bad workout for only getting abotu 4 hours of sleep...

Chin

Hollow
03-17-08, 6:06 am
Good to see you ended up emptying the tank...great workout Chin! Congrats on throwing 8 lbs on in one week!

Northman
03-17-08, 8:14 am
8lbs in one week. You must have been eating!

Chin
03-17-08, 6:01 pm
Good to see you ended up emptying the tank...great workout Chin! Congrats on throwing 8 lbs on in one week!


8lbs in one week. You must have been eating!


I know fellas... it seems ridiculous...

But as I look back at the week that was... personal record after record falling to a new number... On Sunday it was Shoulders... 80LBS DB Presses, 55LBS DB lateral Raises... today during my chest workout a 260LBS bench, 70LBS dips... the list goes on and on... My weight apparently is true to form... after using another scale from the kin labs... I do weigh in at 234LBS... plus minus a LBS or two...

I was very skeptical about the Hormone control... but there is no doubt in my mind that is it is just one more piece of the puzzle...

Chin

Chin
03-17-08, 6:19 pm
Chest day... The pressure is on... I gotta get to that 3 plate bench soon... the friendly competition has begun with Hypertrophy.

Incline Dumbbell Press
45LBS x 12
70LBS x 8
85LBS x 6
90LBS x 5

Barbell Bench Press
185LBS x 6
225LBS x 6
260LBS x 5 - 1 Forced Rep

Weighted Dips
Bodyweight + 25LBS x 7
Bodyweight + 45LBS x 6
Bodyweight + 70LBS x 6

Incline Dumbbell Flyes
35LBS x 8
45LBS x 6
55LBS x 7

Flat Dumbbell Flyes
45LBS x 7
50LBS x 5
55LBS x 5

Then I just did some quick abs...

Knee Raises supered with Lying leg Hangs...
Knee Raises
3 Sets x FAILURE

Lying Leg hangs
3 Sets x FAILURE

Chin

Hollow
03-17-08, 8:30 pm
Good to hear the puzzle is falling into place for you Chin. That was a great Chest session! You definitely have come a long way since doing chest back at the first ABC session. I take it the shoulder (collar bone) is no longer a restricting factor? This is going to be an interesting race between you two!

Northman
03-17-08, 10:20 pm
I too am interested to see who will win this friendly competition.

HYPERTROPHY81
03-18-08, 7:48 am
Chest day... The pressure is on... I gotta get to that 3 plate bench soon... the friendly competition has begun with Hypertrophy.

Incline Dumbbell Press
45LBS x 12
70LBS x 8
85LBS x 6
90LBS x 5

Barbell Bench Press
185LBS x 6
225LBS x 6
260LBS x 5 - 1 Forced Rep

Weighted Dips
Bodyweight + 25LBS x 7
Bodyweight + 45LBS x 6
Bodyweight + 70LBS x 6

Incline Dumbbell Flyes
35LBS x 8
45LBS x 6
55LBS x 7

Flat Dumbbell Flyes
45LBS x 7
50LBS x 5
55LBS x 5

Then I just did some quick abs...

Knee Raises supered with Lying leg Hangs...
Knee Raises
3 Sets x FAILURE

Lying Leg hangs
3 Sets x FAILURE

Chin


now that the ball is rolling on our friendly competition, i had to take a closer look at your numbers. damn good numbers!!!! it's on like donkey kong, buddy. giddy up!!!!

Chin
03-19-08, 12:53 pm
So, after training for 4 days straight... My body has had more than enough... and I had to take a rest day... as I sit here in class on Wednesday afternoon I am actually debating taking another rest day.

So all I have for yesterday is my Bulk eating Log

Sleeps

6:30AM - 3 Tablespoons for Cottage cheese + 250mL 1% Milk

Back to sleep

10:45AM - 3 Whole Eggs, 6 Egg Whites with 2 Pieces of Whole Wheat Toast
11:30AM - PAK
12:30PM - Stak
1:45PM - 4OZ Potatoe + 6OZ chicken breast + 1/2 cup of veggies
4:00PM - 6OZ Chicken Breast + 1/2 cup veggies, 1 omega 3,6,9 tablet and 1 Uniliver
6:00PM - Chin's Chili mix - 1/2 Pound of Extra lean ground beef, 1/2 Can of Chick peas, 1/2 Kidney Beans + 1 Bottle of Vegetable sauce.
9:00PM - Foot Log Subway Club Sandwich on Whole Wheat bread
11:45PM - Chin's Cheese burger - 2 Pieces of Whole Wheat Toast + 2 Extra lean Beef Patties, georged with 1 slice of no fat cheese.
1:45AM - 1/2 Cup cottage cheese + 1/2 cup no fat yogurt with 500mL 1% milk + 2 Casein Whey Scoops. With 2g flax seed oil, 1g omega 3. 1 Uniliver.


Chin

HYPERTROPHY81
03-19-08, 3:25 pm
So, after training for 4 days straight... My body has had more than enough... and I had to take a rest day... as I sit here in class on Wednesday afternoon I am actually debating taking another rest day.

So all I have for yesterday is my Bulk eating Log

Sleeps

6:30AM - 3 Tablespoons for Cottage cheese + 250mL 1% Milk

Back to sleep

10:45AM - 3 Whole Eggs, 6 Egg Whites with 2 Pieces of Whole Wheat Toast
11:30AM - PAK
12:30PM - Stak
1:45PM - 4OZ Potatoe + 6OZ chicken breast + 1/2 cup of veggies
4:00PM - 6OZ Chicken Breast + 1/2 cup veggies, 1 omega 3,6,9 tablet and 1 Uniliver
6:00PM - Chin's Chili mix - 1/2 Pound of Extra lean ground beef, 1/2 Can of Chick peas, 1/2 Kidney Beans + 1 Bottle of Vegetable sauce.
9:00PM - Foot Log Subway Club Sandwich on Whole Wheat bread
11:45PM - Chin's Cheese burger - 2 Pieces of Whole Wheat Toast + 2 Extra lean Beef Patties, georged with 1 slice of no fat cheese.
1:45AM - 1/2 Cup cottage cheese + 1/2 cup no fat yogurt with 500mL 1% milk + 2 Casein Whey Scoops. With 2g flax seed oil, 1g omega 3. 1 Uniliver.


Chin

good call on the days off. i'll be doing 2 days after my thursday leg session. gotta rest up and get this competition moving.

Chin
03-19-08, 10:41 pm
good call on the days off. i'll be doing 2 days after my thursday leg session. gotta rest up and get this competition moving.

Ha if I do chest with Stiff... I might just get that 275 this week.. lol he motivates me like no other...

And I should have taken another rest day... but I wasn't feeling it... so I trained the one body part that wasn't that sore...

Chin

Chin
03-19-08, 10:52 pm
Pseudo Leg day... and abs

Sumo/Wide Stance Deadlifts
135LBS x 12
185LBS x 6
225LBS x 5
295LBS x 1,1,1

Ball Crunches
3 Sets x FAILURE

Incline Leg Press
180LBS x 4 Reps Both Legs - 3 Split reps for each leg - 3 Reps for both Legs
270LBS x 4 Reps Both Legs - 3 Split reps for each leg - 3 Reps for both Legs
340LBS x 3 Reps Both Legs - 3 Split reps for each leg - 3 Reps for both Legs

Leg press supered with Seated Calf Raises
Leg press
200LBS x 8
300LBS x 8
400LBS x 8

Seated Calf Raises
200LBS x FAILURE
300LBS x FAILURE
400LBS x FAILURE

To finish it off I did some Hack squats or Reverse Deadlifts
3 Sets - 225LBS x FAILURE

I also fueled up on carbs, BCAA and weight gainer then headed off to my soccer game for an hour...

Probably not the brightest Idea I've ever had training legs before soccer.. but meh...

Chin

Northman
03-19-08, 10:59 pm
Probably not the brightest Idea I've ever had training legs before soccer.. but meh...

Chin

Shouldn't be too bad, but you just didn't train legs hard enough.

Chin
03-20-08, 8:26 pm
Progression... is one of the biggest keys in this game... I've been getting pushed around lately.. with school... then with life in general. A little under nourished, a little under rested... I refuse to under achieve.

Back Day

Reverse Bent Over Barbell Rows
155LBS x 10
205LBS x 7
245LBS x 5
275LBS x 4

Weighted Chin Ups
Bodyweight + 25LBS x 6
Bodyweight + 45LBS x 6
Bodyweight + 60LBS x 3 - Dropped to bodyweight x 4

One Armed Dumbbell Rows
80LBS x 6
100LBS x 6

Then I moved over to the cable machine and Supered Standing Cable Rows with One armed Standing Rows - Focusing on Holds and negatives

One Armed Cable Standing Rows
80LBS x 7
100LBS x 6
120LBS x 6

Standing Cable Rows
100LBS x 5
130LBS x 6
160LBS x 6

Finished off my back with Decline EZ Pullovers
95LBS x 3
95LBS x 4
95LBS x 3

I quickly went to do my biceps with some high cable curls - Focusing on Isometric holds
40LBS x 8
50LBS x 6
60LBS x 4

Then I just repped out with some seated dumbbell curls
2 Sets - 20LBS x FAILURE

Chin

Carpe Diem P.T
03-20-08, 8:39 pm
nice work on the pullups! weighted is hard and your doing 6. good shit.

Chin
03-21-08, 1:12 pm
nice work on the pullups! weighted is hard and your doing 6. good shit.

Ha... thanks buddy.. I am chunky too... I weigh alot more than I am I used to right now... its been a while since I've been 230LBS+.... But weighted Chin ups are really helping me bring out my lat spread and back strength... I would suggest them.

Chin

Chin
03-21-08, 1:51 pm
People like us... we are not made.. we are born... I read that this morning as I walked into Hard Knox to train with Stiff and Hollow...

Stiff and I trained Chest today...

Flat bench press
135LBS x 12
225LBS x 7
275LBS x 3
275LBS x 5 - Dropped to 225LBS x FAILURE

Incline Dumbbell Press
80LBS x 8
90LBS x 5
100LBS x 4

Cable Cross overs
60LBS x 8
60LBS x 8

Dips
2 Sets - Bodyweight x FAILURE

To finish off my chest workout... I did Flat Flyes supered with Pec Deck

Flat Flyes
40LBS x 8
50LBS x 8
60LBS x 5

Pec Deck
3 Sets - 140LBS x FAILURE

Chin

Northman
03-21-08, 4:37 pm
People like us... we are not made.. we are born... I read that this morning as I walked into Hard Knox to train with Stiff and Hollow...

Stiff and I trained Chest today...

Flat bench press
135LBS x 12
225LBS x 7
275LBS x 3
275LBS x 5 - Dropped to 225LBS x FAILURE

Incline Dumbbell Press
80LBS x 8
90LBS x 5
100LBS x 4

Cable Cross overs
60LBS x 8
60LBS x 8

Dips
2 Sets - Bodyweight x FAILURE

To finish off my chest workout... I did Flat Flyes supered with Pec Deck

Flat Flyes
40LBS x 8
50LBS x 8
60LBS x 5

Pec Deck
3 Sets - 140LBS x FAILURE

Chin

The Cable crossovers were actually set at 70 and your failure on the last set of bench was 5. It was good training with you today. See you on Easter for a bicep thrashing and maybe some bag work.

Chin
03-22-08, 12:12 pm
The Cable crossovers were actually set at 70 and your failure on the last set of bench was 5. It was good training with you today. See you on Easter for a bicep thrashing and maybe some bag work.

lol it was failure for me... You were a jerk making me do that... lol then burn me on the incline dumbbells... I wonder why...

We'll see about the bag work... my arms might be too tired to lift or drive when we are done...

Chin

Chin
03-22-08, 12:23 pm
Leg Day... Oh shit...

Squat...
185LBS x 10
275LBS x 7
365LBS x 5
425LBS x 2.5 - The last one was half assed... I got stuck and had a bad spot and just tried to get it up anyways I could...

Stiff Legged Dead lift
225LBS x 5
275LBS x 6
315LBS x 4

Hack Squat
315LBS x 5
365LBS x 4
365LBS x 2

Leg Extensions
150LBS x 10
190LBS x 7
230LBS x 8

Seated Hamstring Curls
140LBS x 8
190LBS x 8
230LBS x 6

Standing Calf Raises
240LBS x FAILURE
300LBS x FAILURE
345LBS x FAILURE

Chin

HYPERTROPHY81
03-22-08, 12:53 pm
People like us... we are not made.. we are born... I read that this morning as I walked into Hard Knox to train with Stiff and Hollow...

Stiff and I trained Chest today...

Flat bench press
135LBS x 12
225LBS x 7
275LBS x 3
275LBS x 5 - Dropped to 225LBS x FAILURE

Incline Dumbbell Press
80LBS x 8
90LBS x 5
100LBS x 4

Cable Cross overs
60LBS x 8
60LBS x 8

Dips
2 Sets - Bodyweight x FAILURE

To finish off my chest workout... I did Flat Flyes supered with Pec Deck

Flat Flyes
40LBS x 8
50LBS x 8
60LBS x 5

Pec Deck
3 Sets - 140LBS x FAILURE

Chin

good session, my friend. keep it up.

HYPERTROPHY81
03-22-08, 12:55 pm
Leg Day... Oh shit...

Squat...
185LBS x 10
275LBS x 7
365LBS x 5
425LBS x 2.5 - The last one was half assed... I got stuck and had a bad spot and just tried to get it up anyways I could...

Stiff Legged Dead lift
225LBS x 5
275LBS x 6
315LBS x 4

Hack Squat
315LBS x 5
365LBS x 4
365LBS x 2

Leg Extensions
150LBS x 10
190LBS x 7
230LBS x 8

Seated Hamstring Curls
140LBS x 8
190LBS x 8
230LBS x 6

Standing Calf Raises
240LBS x FAILURE
300LBS x FAILURE
345LBS x FAILURE

Chin


once again, GREAT SESSION.

Dozer
03-22-08, 4:00 pm
Yeah, I did take M-stak, twice, actually. You are putting up some incredible numbers man...I'm very jealous. Keep at it! (8 pounds is unbelievable...gotta try that in a couple years..)

Chin
03-23-08, 11:59 am
One more session at Knox with Hollow1 and Stiff today...

5:29AM.. Why am I here? - 7AM training meet...

Arm day...

Barbell Curls
95LBS x 10
95LBS x 9
115LBS x 4

Seated Alternating Dumbbell Curls
40LBS x 7
50LBS x 6
60LBS x 3

Reverse Spider Curls
65LBS x 9
65LBS x 8
65LBS x 8
Did a single super set with a single set of Spider Curls
65LBS x 6

Moved to do some Cable Concentration Curls
Cable Concentration Curls
50LBS x 8
50LBS x 8
50LBS x 8

Behind the back Wrist Curls
45LBS x 8
115LBS x 8

Then just trying to finish up tris
Overhead Cable Extensions
150LBS x 8
150LBS x 7
150LBS x 7

Overhead Dumbbell Extensions
65LBS x 10
75LBS x 8
85LBS x 8
95LBS x 8 - Dropped to 55LBS x 9

Reverse Cable Extensions
40LBS x 8
50LBS x 8
60LBS x 6

Chin

LegendKillerJosh
03-23-08, 12:47 pm
One more session at Knox with Hollow1 and Stiff today...

5:29AM.. Why am I here? - 7AM training meet...

Arm day...

Barbell Curls
95LBS x 10
95LBS x 9
115LBS x 4

Seated Alternating Dumbbell Curls
40LBS x 7
50LBS x 6
60LBS x 3

Reverse Spider Curls
65LBS x 9
65LBS x 8
65LBS x 8
Did a single super set with a single set of Spider Curls
65LBS x 6

Moved to do some Cable Concentration Curls
Cable Concentration Curls
50LBS x 8
50LBS x 8
50LBS x 8

Behind the back Wrist Curls
45LBS x 8
115LBS x 8

Then just trying to finish up tris
Overhead Cable Extensions
150LBS x 8
150LBS x 7
150LBS x 7

Overhead Dumbbell Extensions
65LBS x 10
75LBS x 8
85LBS x 8
95LBS x 8 - Dropped to 55LBS x 9

Reverse Cable Extensions
40LBS x 8
50LBS x 8
60LBS x 6

Chin

I see Stiff and Hollow really made you do some work. Crazy high numbers, wicked volume. I love it.

Northman
03-23-08, 1:03 pm
I see Stiff and Hollow really made you do some work. Crazy high numbers, wicked volume. I love it.

We always make Chin work hard. We play good cop, bad cop. I yell at him encouraging him on form and effort whilst Hollow1 uses positive reinforcement. It gets the job done.

Hollow
03-24-08, 11:56 am
We always make Chin work hard. We play good cop, bad cop. I yell at him encouraging him on form and effort whilst Hollow1 uses positive reinforcement. It gets the job done.

LMAO...Stiff was yelling at Chin so much it kept me going...lol!

Thanks once again, it was great working out with you and Stiff!

Chin
03-25-08, 9:41 pm
I see Stiff and Hollow really made you do some work. Crazy high numbers, wicked volume. I love it.

Always do... Stiff drives me right to the brink of puking... almost everytime... Ha I love the title of your journey now...


We always make Chin work hard. We play good cop, bad cop. I yell at him encouraging him on form and effort whilst Hollow1 uses positive reinforcement. It gets the job done.


LMAO...Stiff was yelling at Chin so much it kept me going...lol!

Thanks once again, it was great working out with you and Stiff!

This is a day training with 2 of the best... it forces you to raise your game... I am blessed to have met these 2 gentlemen.... some of Forvm's finest.

Chin

Chin
03-25-08, 9:49 pm
Chest day... Armed with a little new technique I picked up last weekend (Thanks Stiff) the quest for 3 pies continues...

Flat Bench Press
135LBS x 12
225LBS x 7
275LBS x 5
295LBS x 2.5 - First one clean... second one struggle, third one was a dirty dirty forced rep.

Reverse Grip Bench Press - I've been reading up on it... I wanted to try it... I don't think its a keeper but we will see...
135LBS x 8
185LBS x 6
225LBS x 6

Incline Dumbbell Bench Press
80LBS x 8
90LBS x 6
100LBS x 6 - 1 forced rep

Weighted Dips
Bodyweight + 25LBS x 7
Bodyweight + 45LBS x 6
Bodyweight + 70LBS x 7 - 1 Forced Rep

Then to finish off the work out I did Cable Cross overs supered with Pec Deck
Cable Cross overs - Focusing on Isometric holds
50LBS x 8
60LBS x 8
70LBS x 6

Pec Deck - Focusing on Isometric holds
85LBS x 8
135LBS x 7
155LBS x 4 - Dropped to 85LBS x 5

Chin

obrien.sk
03-25-08, 9:53 pm
what up chin. glad to see your still hittin it hard, haven't been by in a while, keep it up.

3 pies will be yours man!

LegendKillerJosh
03-25-08, 10:00 pm
Chest day... Armed with a little new technique I picked up last weekend (Thanks Stiff) the quest for 3 pies continues...

Flat Bench Press
135LBS x 12
225LBS x 7
275LBS x 5
295LBS x 2.5 - First one clean... second one struggle, third one was a dirty dirty forced rep.
Chin

Awesome man - 3 pies is just around the corner. In fact, I think you can already do it, you just need to convince yourself you can. With 295 going up for a double, I know you could throw the 20 extra pounds on there. Keep hitting it hard brother. And might I make a suggestion - throw in a dynamic day for the bench, 8 sets of 3 with 60% of your max, reps done as fast as possible, 5 minutes rest between each set. Your bench will skyrocket, and you'll be doing 315 for reps in a few weeks.

Chin
03-25-08, 11:43 pm
what up chin. glad to see your still hittin it hard, haven't been by in a while, keep it up.

3 pies will be yours man!


Awesome man - 3 pies is just around the corner. In fact, I think you can already do it, you just need to convince yourself you can. With 295 going up for a double, I know you could throw the 20 extra pounds on there. Keep hitting it hard brother. And might I make a suggestion - throw in a dynamic day for the bench, 8 sets of 3 with 60% of your max, reps done as fast as possible, 5 minutes rest between each set. Your bench will skyrocket, and you'll be doing 315 for reps in a few weeks.

Ha thanks guys... I want those 3 pies... But I do have a question for both of you... you might be able to answer it... I know what a pie is... But why do they call it a Pie?

And LKJ... I will try that later this week... I have 8 Packs of Stak left... if I throw down a chest day later this week and one next week I should have sufficient rest and enough stak to just reach that 3 pie mark...

Chin

HYPERTROPHY81
03-26-08, 8:30 am
Chest day... Armed with a little new technique I picked up last weekend (Thanks Stiff) the quest for 3 pies continues...

Flat Bench Press
135LBS x 12
225LBS x 7
275LBS x 5
295LBS x 2.5 - First one clean... second one struggle, third one was a dirty dirty forced rep.


Chin

i know this is friendly, but damn. i need monday to show up so i can throw down something. LOL. amazing job buddy. we are both well on our way.

Dozer
03-26-08, 5:20 pm
Chest day... Armed with a little new technique I picked up last weekend (Thanks Stiff) the quest for 3 pies continues...

Flat Bench Press
135LBS x 12
225LBS x 7
275LBS x 5
295LBS x 2.5 - First one clean... second one struggle, third one was a dirty dirty forced rep.

Reverse Grip Bench Press - I've been reading up on it... I wanted to try it... I don't think its a keeper but we will see...
135LBS x 8
185LBS x 6
225LBS x 6

Incline Dumbbell Bench Press
80LBS x 8
90LBS x 6
100LBS x 6 - 1 forced rep

Weighted Dips
Bodyweight + 25LBS x 7
Bodyweight + 45LBS x 6
Bodyweight + 70LBS x 7 - 1 Forced Rep

Then to finish off the work out I did Cable Cross overs supered with Pec Deck
Cable Cross overs - Focusing on Isometric holds
50LBS x 8
60LBS x 8
70LBS x 6

Pec Deck - Focusing on Isometric holds
85LBS x 8
135LBS x 7
155LBS x 4 - Dropped to 85LBS x 5

Chin

You're getting close to 3 pies man! I think they call it a pie because it's round...I have no idea as to why otherwise. You said you were going powerlifting, but I still see some crazy volume here man! I'd probably tear my chest in half before finishing this...

Hollow
03-27-08, 7:08 am
Sniff...sniff...sniff...is that 3 pies I smell? Great workout Chin! Reverse Grip Bench Press, haven't seen that one for a bit.

Chin
03-27-08, 8:46 pm
i know this is friendly, but damn. i need monday to show up so i can throw down something. LOL. amazing job buddy. we are both well on our way.

Oh you know its on...


You're getting close to 3 pies man! I think they call it a pie because it's round...I have no idea as to why otherwise. You said you were going powerlifting, but I still see some crazy volume here man! I'd probably tear my chest in half before finishing this...

When I mean I am going to a powerlifting... this is as close as its going to get... I decreased my reps but... the same amount of sets and exercises are there... I have fairly good endurance even at almost 240LBS... so I feel if I can't hit my body parts with several exercises I am not doing myself any justice...


Sniff...sniff...sniff...is that 3 pies I smell? Great workout Chin! Reverse Grip Bench Press, haven't seen that one for a bit.

Thanks Hollow... I got one shot, maybe 2 at that 315 next week... as for the reverse grip they sorta suck. I just wanted to give them a try but they hurt my wrists and didn't really feel too good but I may give them a second shot...

Chin

Chin
03-28-08, 12:04 am
back and Bis day

Wide Grip Bent Over Barbell Rows
185LBS x 8
225LBS x 6
255LBS x 5

Then I hit it up with some weighted Pull ups and Deadlifts

Weighted Pull ups
Bodyweight + 35LBS x 6
Bodyweight + 45LBS x 4
Bodyweight + 45LBS x 5

Dead lifts
255LBS x 6
255LBS x 5

Moved over to the Cable machine and did some Reverse Grip Lat pulldowns
Reverse Grip Lat Pulldowns
130LBS x 6
180LBS x 6
200LBS x 6

One Armed Dumbbell Rows
100LBS x 7
110LBS x 6

To finish off my back I did... My new Favourite Exercise EZ bar pull overs - focusing on negatives
65LBS x 6
85LBS x 4
85LBS x 5

Then quickly hit up my biceps
Supering Seated Alternating Dumbbell Curls with a standing drop and Cross body curls

Seated Alternating Dumbbell Curls
40LBS x 8
40LBS x 6
40LBS x 6

Dumbbell Curls
20LBS x 8
20LBS x 9
20LBS x 8

Cross Body Curls
40LBS x 6
40LBS x 6
40LBS x 6

Finished it off with High Cable Curls - Focusing on Holds and Contractions
40LBS x 6
50LBS x 6
60LBS x 5

Chin

Chin
03-28-08, 12:05 am
And as too be so bold... I ended up back at the gym to help someone train so I ended up doing about 40 Minutes of Elliptical Work for cardio...

Chin

Dozer
03-28-08, 3:15 am
back and Bis day

Wide Grip Bent Over Barbell Rows
185LBS x 8
225LBS x 6
255LBS x 5

Then I hit it up with some weighted Pull ups and Deadlifts

Weighted Pull ups
Bodyweight + 35LBS x 6
Bodyweight + 45LBS x 4
Bodyweight + 45LBS x 5

Dead lifts
255LBS x 6
255LBS x 5

Moved over to the Cable machine and did some Reverse Grip Lat pulldowns
Reverse Grip Lat Pulldowns
130LBS x 6
180LBS x 6
200LBS x 6

One Armed Dumbbell Rows
100LBS x 7
110LBS x 6

To finish off my back I did... My new Favourite Exercise EZ bar pull overs - focusing on negatives
65LBS x 6
85LBS x 4
85LBS x 5

Then quickly hit up my biceps
Supering Seated Alternating Dumbbell Curls with a standing drop and Cross body curls

Seated Alternating Dumbbell Curls
40LBS x 8
40LBS x 6
40LBS x 6

Dumbbell Curls
20LBS x 8
20LBS x 9
20LBS x 8

Cross Body Curls
40LBS x 6
40LBS x 6
40LBS x 6

Finished it off with High Cable Curls - Focusing on Holds and Contractions
40LBS x 6
50LBS x 6
60LBS x 5

Chin

Yet again, great volume man--looks awesome. I'm kinda sad I can't do more volume for another 5 1/2 weeks while I'm on GVT...

Chin
03-30-08, 11:06 pm
Yet again, great volume man--looks awesome. I'm kinda sad I can't do more volume for another 5 1/2 weeks while I'm on GVT...

Love the volume man... I will be back on it soon... Tell me how the GVT goes... I was doing some reading on it... it looks intense...

Chin

Chin
03-30-08, 11:28 pm
Its crunch time... in more than one way... New girlfriend... trying to reform me... School trying to crush me... work trying to push me to the limits...

Like usual I find myself in a hole... Overburderened and fighting...

Hell is still overburdened
I must stand and wait in line

Fate is so unkind
Now I should have known
Blind leading the blind
Reaping what I've sown

Shoulder Day...

Dumbbell Shoulder Press
50LBS x 12
65LBS x 8
75LBS x 7
80LBS x 7 - 1 Forced Rep

Lateral Dumbbell Raises
40LBS x 8
50LBS x 6
55LBS x 6 - Dropped to 35LBS x 5

Posterior Dumbbell Raises
40LBS x 8
50LBS x 8
55LBS x 7 - Dropped to 35LBS x 6

Lateral Cable Raises - Focusing on Negatives
40LBS x 6
50LBS x 6
60LBS x 4

Rear Delt Cable Flyes
25LBS x 8
35LBS x 5
35LBS x 6

Finished it off with some Trap work Supering Barbbell Upright Rows with Dumbbell Shrugs
Barbell Upright Rows
95LBS x 8
135LBS x 8
185LBS x 5

Dumbbell Shrugs - Focusing on Isometric Holds
3 Sets - 100LBS x FAILURE

Like I was saying before... its crunch time in school... assignment and papers are coming full steam at me... as much as I would love to hunker down and push through it... I think I am going to have to take a rest from the game...

I know this is not advised... But I will refrain from taking the remaining Stak packs I have until I can commit fully towards the game...

Life is always a struggle... and I will just have to weather the storm once again... Oh and ontop of that to piss me off even more someone stole my fucking Skull cap from my locker at the gym today... Fucking asshole... Looks like I need to get another one...

Chin

obrien.sk
03-31-08, 12:57 am
dude i feel you on school man. finals are just 4 weeks away for me and i got projects out the ass soon. push through man. we both know that right now school comes before anything, and sometimes the iron has to take a back seat in terms of the bigger picture.

oh, and i just got a new girlfriend as well, so i feel you. theres just not enough hours in the day.

stay strong bro. you got support from all sides on here. do what you gotta do and then get back to business whenever you are ready. you've been through this before, you got this.

Hollow
03-31-08, 12:22 pm
Workouts continue to look impressive Chin! Good luck with you school work.

Chin
04-01-08, 2:59 pm
34 Minutes... it does not take long to inflict damage upon yourself in a good way...

So this is my Leg day

Squat
225LBS x 8
315LBS x 8
365LBS x 6
405LBS x 4

Front Squats
225LBS x 4
225LBS x 5

Stiff Legged Deadlift
225LBS x 8
225LBS x 7

Chin

obrien.sk
04-02-08, 12:04 pm
Short and sweet. Nice work, get the pump and get out.

Northman
04-02-08, 1:57 pm
You've got to start doing more work on those hammies or I'll start taking you to task!

Chin
04-04-08, 12:47 am
Got a little reprieve from some work today... one of my essays got push backed to monday so it gave me some time to hit the weights...

Also my sets were higher because I was showing my roommate some exercises...

Back and Bis

Wide Grip Bent over Barbell rows
135LBS x 12
185LBS x 8
225LBS x 6
255LBS x 5

Weighted Chin Ups
Bodyweight + 25LBS x 6
Bodyweight + 45LBS x 5
Bodyweight + 60LBS x 5

Dumbbell Rows
80LBS x 8
110LBS x 7

Wide Grip Lat Pulldowns Supered with Close Grip Lat Pulldowns

Wide Grip
150LBS x 5
180LBS x 5

Close Grip
150LBS x 5
180LBS x 3

Standing Cable Rows
120LBS x 10
160LBS x 10

Then I moved over to do some EZ bar decline pull overs and supered them with EZ bar curls...

Decline Lat Pull over
45LBS x 8
85LBS x 6
85LBS x 7

EZ Bar Curls
45LBS x 12
85LBS x 6
85LBS x 5

FInished it off with some Seated Alternating DUmbbell Curls
2 Sets - 40LBS x FAILURE...

all and all not a bad day... early session tomorrow... should be fun...

Chin

HYPERTROPHY81
04-04-08, 7:47 am
Got a little reprieve from some work today... one of my essays got push backed to monday so it gave me some time to hit the weights...

Also my sets were higher because I was showing my roommate some exercises...

Back and Bis

Wide Grip Bent over Barbell rows
135LBS x 12
185LBS x 8
225LBS x 6
255LBS x 5

Weighted Chin Ups
Bodyweight + 25LBS x 6
Bodyweight + 45LBS x 5
Bodyweight + 60LBS x 5

Dumbbell Rows
80LBS x 8
110LBS x 7

Wide Grip Lat Pulldowns Supered with Close Grip Lat Pulldowns

Wide Grip
150LBS x 5
180LBS x 5

Close Grip
150LBS x 5
180LBS x 3

Standing Cable Rows
120LBS x 10
160LBS x 10

Then I moved over to do some EZ bar decline pull overs and supered them with EZ bar curls...

Decline Lat Pull over
45LBS x 8
85LBS x 6
85LBS x 7

EZ Bar Curls
45LBS x 12
85LBS x 6
85LBS x 5

FInished it off with some Seated Alternating DUmbbell Curls
2 Sets - 40LBS x FAILURE...

all and all not a bad day... early session tomorrow... should be fun...

Chin

looking good Chin. hope finals and all your papers go smoothly for you.

Hollow
04-04-08, 8:48 am
You've got to start doing more work on those hammies or I'll start taking you to task!

Ooooh now your in trouble! Great Back/Bicep workout Chin.

Chin
04-04-08, 10:45 am
looking good Chin. hope finals and all your papers go smoothly for you.

Ha... If only they were going so well.. I am training on very little sleep... as dictated by school... I heard you won the competition to 315... I am little disappointed but thats the way the game goes...

How about a race to 5 Plates for squat or deads? HA...


You've got to start doing more work on those hammies or I'll start taking you to task!

I ran out of time... I am trying here... I normally do a quad and have a separate day for hammys and lower back... but school is knocking on my door...

Chin

Chin
04-04-08, 10:52 am
To get'er done I had to wake up early to get in my workout... I really really wanted that 315 bench... but I was feeling all sorts of fatigue and strain from it being so early...

Chest Day
Bench Press
135LBS x 12
225LBS x 7
275LBS x 4

Incline Dumbbell Press
85LBS x 6
95LBS x 7
100LBS x 4 - Dropped to 70LBS x 4

Weighted Dips
Bodyweight + 25LBS x 6
Bodyweight + 60LBS x 6
Bodyweight + 70LBS x 6 - Dropped to Bodyweight + 35LBS x 5 - Dropped to Bodyweight x 4

Then I finished it off with Wide Grip bench press and supered it with Flat Dumbbell Flyes

Wide Grip Bench Press
135LBS x 12
135LBS x 10
135LBS x 10

Flat Flyes
50LBS x 8
45LBS x 8
30LBS x 10

Chin

krazyassmexican
04-04-08, 10:53 am
you are making some damage chin, keep it up

HYPERTROPHY81
04-04-08, 11:25 pm
Ha... If only they were going so well.. I am training on very little sleep... as dictated by school... I heard you won the competition to 315... I am little disappointed but thats the way the game goes...

How about a race to 5 Plates for squat or deads? HA...

Chin

if it wasn't for you, the thought of trying 315lbs would have never crossed my mind. i owe you for that. you have been a huge support in this quest, along with Stiff & Hollow. i refer to you guys as my TRIPOD like in the movie The Girl Next Door. but from what i have learned about you so far, i'm sure you'll be joining me in the 300 club soon. i'm expecting you. as for the race to the 5 plates, i'll pass. trust me, i'm not afraid of the competition, but with this strain in my quad, i'm starting to think that i'm going to go back to square one and build it back up again. i want to improve my form and ROM.

Chin
04-05-08, 12:51 pm
Pushing... its what we as lifters do best...

Today I had one of those days where you had to push extra hard... How hard I push will become very apparent later...

Leg Day...

Squat
225LBS x 7
315LBS x 6
365LBS x 6
435LBS x 4 - 1 Forced Rep

Front Squat
225LBS x 6
275LBS x 8

Then I supered Stiff Legged Deadlifts with Hack Squats... Reverse Deads

Stiff Leg Deadlift
275LBS x 6
315LBS x 7
365LBS x 3,1,1 - Rest Pause...

Hack Squat
275LBS x 5
315LBS x 5
365LBS x 2,1,1 - Rest Pause...

Seated Hamstring Curls
180LBS x 6
210LBS x 6
230LBS x 7 - Dropped to 150LBS x 6

Leg Extension
180LBS x 8
210LBS x 10
230LBS x 10 - Dropped to 150LBS x 7 - Dropped to 120LBS x FAILURE...

Sumo Deadlift...
2 Sets - 225LBS x FAILURE

So... I am in so much pain... (Good pain)...During the workout a few times I hit double vision... Classic Leg system from blood pooling in my legs... But after as I am stretching and I am borderline getting ready to puke... so I am limping off to the change room and everyone is staring at me... which is not out of the ordinary... so I head back upstairs to give back my lock and towel... and my friend Karli is at the desk and she says... "Why do you look like you are going to die?" and I tell her I just hit up my legs hard... she then leans over the desk... and says "Oh you must of... because it looked like you pissed yourself..." Confused I look down at my GRAY SWEAT pants... and low and behold... there is a big circle near my groain... Ha I said it was backsplash from the sinks... but I just checked now and it smells like piss... losing inter abdominal function... that is a new one...

As I am just huffing it home... and I almost collasped at the corner of King and university... I go down on both knees... and I was fighting the puke the whole way... needless to say... I had to take a break on the way up my 3 flights of stairs and my usual 5 minute walk took something like 25... but it was a good day...

Chin

HYPERTROPHY81
04-05-08, 1:28 pm
Pushing... its what we as lifters do best...

Today I had one of those days where you had to push extra hard... How hard I push will become very apparent later...

Leg Day...

Squat
225LBS x 7
315LBS x 6
365LBS x 6
435LBS x 4 - 1 Forced Rep

Front Squat
225LBS x 6
275LBS x 8

Then I supered Stiff Legged Deadlifts with Hack Squats... Reverse Deads

Stiff Leg Deadlift
275LBS x 6
315LBS x 7
365LBS x 3,1,1 - Rest Pause...

Hack Squat
275LBS x 5
315LBS x 5
365LBS x 2,1,1 - Rest Pause...

Seated Hamstring Curls
180LBS x 6
210LBS x 6
230LBS x 7 - Dropped to 150LBS x 6

Leg Extension
180LBS x 8
210LBS x 10
230LBS x 10 - Dropped to 150LBS x 7 - Dropped to 120LBS x FAILURE...

Sumo Deadlift...
2 Sets - 225LBS x FAILURE

So... I am in so much pain... (Good pain)...During the workout a few times I hit double vision... Classic Leg system from blood pooling in my legs... But after as I am stretching and I am borderline getting ready to puke... so I am limping off to the change room and everyone is staring at me... which is not out of the ordinary... so I head back upstairs to give back my lock and towel... and my friend Karli is at the desk and she says... "Why do you look like you are going to die?" and I tell her I just hit up my legs hard... she then leans over the desk... and says "Oh you must of... because it looked like you pissed yourself..." Confused I look down at my GRAY SWEAT pants... and low and behold... there is a big circle near my groain... Ha I said it was backsplash from the sinks... but I just checked now and it smells like piss... losing inter abdominal function... that is a new one...

As I am just huffing it home... and I almost collasped at the corner of King and university... I go down on both knees... and I was fighting the puke the whole way... needless to say... I had to take a break on the way up my 3 flights of stairs and my usual 5 minute walk took something like 25... but it was a good day...

Chin


AMAZING!!!! the workout was insane and that's why i know you'll be pushing 315lbs in no time. those are some sick numbers you're putting up. the second part of that story just kills me. abso-fuckin-lutely kills me. i'm laughing and just feeling for you all at the same time. that workout came from the heart and from the nuts.
king and university???? are you back in toronto already? we gonna workout? holla back youngin. let me know.

Chin
04-08-08, 12:55 am
AMAZING!!!! the workout was insane and that's why i know you'll be pushing 315lbs in no time. those are some sick numbers you're putting up. the second part of that story just kills me. abso-fuckin-lutely kills me. i'm laughing and just feeling for you all at the same time. that workout came from the heart and from the nuts.
king and university???? are you back in toronto already? we gonna workout? holla back youngin. let me know.

That 315 will come... I know it will... ha not back in Toronto yet.. King and University is the 2 major intersections in Waterloo that I live at... my school is right there and I live less than a block away....

I am thinking about coming back next week if I don't have to write an exam... so if I do I will shoot you back a training session and time...

Chin

Northman
04-08-08, 12:59 am
That 315 will come... I know it will... ha not back in Toronto yet.. King and University is the 2 major intersections in Waterloo that I live at... my school is right there and I live less than a block away....

I am thinking about coming back next week if I don't have to write an exam... so if I do I will shoot you back a training session and time...

Chin

That would be great! You two should get together and maybe blast some shoulders. That's the one major group left to be touched by a couple of Ontario guys getting together.

Chin
04-08-08, 1:01 am
That would be great! You two should get together and maybe blast some shoulders. That's the one major group left to be touched by a couple of Ontario guys getting together.

Its true... We've done Chest, Back... in the same though.. lol was probably not the best idea ever... and Wheels... Thinking about an April Date soon my friend?...

Chin

Northman
04-08-08, 1:08 am
Its true... We've done Chest, Back... in the same though.. lol was probably not the best idea ever... and Wheels... Thinking about an April Date soon my friend?...

Chin

Yup, it looks like my surprise fell through. I will PM a few people and see what I can work out in terms of scheduling.

Chin
04-08-08, 1:12 am
So I have completely my cycle of Animal Stak... and I can safely say the results are staggering...

Measurements...

Bodyweight: ~ 238LBS, thats give or take about 10LBS since I started in February...
Chest 47.5" - that is up .5
Waist 37" - thats up 2" ... so the weight had to go somewhere
Thigh 27" - thats up 1" ... wheels are coming in...
Arms 17" 1/4 - thats up 3/4" ... I found this interesting because I only had 2 arm days within the 4 weeks...
Calves 17" 1/4 - thats up 1" ... also interesting because I rarely hit them hard...

Looking at PR's off the top of my head

295LBS Flat Bench
80LBS DB Shoulder Press
435LBS Squat
365LBS Stiff Legged Deads
Weighted Dips and Weighted Chin ups have also increased dramatically...

I must actually thank many people on the forvm for my recent success... This bulking season was much shorter than my last one and the results have come so much faster. I have gained approximately 25LBS since December... but accompanied with that I have gained much knowledge from LKJ and Stiff with routines and techniques... Hollow and PJ have come through to supply me with the good stuff I need... hyper for our retarded competition and plus the countless others helping me through my journey... Herdz, Krazy, Doze, Obrien, Carpe and many others...

I have a new direction coming up while I wait for my new supps and I take my week off from cycling Animal Stak. I am going to try to cut some weight for a week.. mainly because I can not fit into any of my pants... because they are all 36" waists.. so its back to morning cardio and weights at night... I will also jump back onto the volume train... Ha hollow I am back...

I will keep you all posted... Thanks so much fellas

Chin

Chin
04-08-08, 1:13 am
Yup, it looks like my surprise fell through. I will PM a few people and see what I can work out in terms of scheduling.

Thats too bad... can I make the first suggestion? Next weekend.. the 19th?

Chin

Northman
04-08-08, 6:05 am
Thats too bad... can I make the first suggestion? Next weekend.. the 19th?

Chin

I don't think that will work for a few of us.

krazyassmexican
04-08-08, 9:21 am
keep up the good work bro
you are doing awesome

Hollow
04-08-08, 9:25 am
Glad to see you finally made it home safely after that brutal leg session! Read over your latest stats, damn impressive Chin!

Chin
04-08-08, 3:27 pm
I don't think that will work for a few of us.

Alright I don't know about timing then but I am open to pretty much to anything other than weekends during the day after the 25th...


keep up the good work bro
you are doing awesome

Thanks brother... You are pushing some numbers too... I'll stay tuned...


Glad to see you finally made it home safely after that brutal leg session! Read over your latest stats, damn impressive Chin!

Ha thanks Hollow... well you said it yourself... I've managed to throw up some decent gains since December...

Chin

Chin
04-08-08, 3:39 pm
Well... people can cut weight different ways... this is how I like to do mine...

I love my cardio... I am not afraid to say it... most people hate it... I do not mind it one bit... although I feel very chunky carrying around this extra weight so my freaking shins hurt like its no ones business...

Anyways Within an hour of waking up....

I started on my first run/jog/half ass walk.... Ha I was struggling... but trying to lug around 240LBS is tough... 3.2KM Run

Went to the gym

30 Minutes Elliptical work at a low/moderate pace...

Abs

Stability Ball Crunch
3 Sets x 20

Hanging Knee Raises
3 Sets x 10

Then I supered Weighted Oblique Twists with Oblique Crunches

Weighted Oblique Twists
3 Sets - 25LBS x 15

Oblique Crunches
3 Sets x FAILURE....

Not a bad warm up... now to throw down some Cals and head back to the gym for some weights later ....

Chin

Chin
04-08-08, 11:36 pm
Alright.... so I am little pissed off at my school right now... for more than one reason... But the first one that has got me tonight is them closing earlier by going to exam hours... There is one problem... I am still in class...

So in a rush.. I trotted off to the gym... for a quick Chest session... Bitting down a pushing through...

Flat Bench Press
135LBS x 12
225LBS x 8
275LBS x 5
315LBS x 3 - 1 Forced Rep... Finally it has come.. I have finally reached the 3 pie mark... I just choked down and gave it everything I had...

Incline Dumbbell Press
90LBS x 8
100LBS x 6

Weighted Dips
Bodyweight x 10
Bodyweight + 25LBS x 8
Bodyweight + 70LBS x 6

Then to finish it off I supersetted Wide Grip Bench Press... with Flat Dumbbell Flyers

Wide Grip bench Press
3 Sets - 135LBS x FAILURE

Flat Dumbbell Flyes
3 Sets - 45LBS x FAILURE

Chin

Hollow
04-09-08, 7:22 am
I can't believe you actually like cardio...gasp! Actually I do too...lol!

Congrats on hitting the 3 plate bench Chin!!!

HYPERTROPHY81
04-09-08, 10:18 am
Congratulations buddy!!!! WELCOME TO the 3 PIES CLUB!!!!

i knew you'd be joining me in no time and with 3 reps. i'm still only able to do one. you're killing it. anyway, we'll have to hit up chest when you get back to Toronto. I'm holding you to it. i also support you on liking cardio cause i do to. i think it's all the rugby and beach volleyball training from the past. april is coming to an end, so i'm just eating everything in my path and pushing out everything i've got. once may hits, cardio and i will be hooking up daily. LOL!!!

obrien.sk
04-09-08, 12:06 pm
dude! 3 pies all the way! i have to say, i am envious. ill try and catch up this summer eh?

good luck on exams. i know school for me right now is suckin balls so i can empathize.

xxscaxx
04-09-08, 12:07 pm
nice numbers bro. i remember you postin in one of my thread with a similar goal to get to 250 (my goal has changed now...going for 275 lol) and you were around 230. well now your at 240 (funny, so am i, 15 up from about 2 and a half months ago) and smashin weights.

ehh...who cares you dont fit in your pants...just means its time to buy some new ones!

LegendKillerJosh
04-09-08, 12:57 pm
You killed it bro. 3 reps and 1 assisted. Sounds like you made easy work of those 3 pies. Your catching up stud. I told you that you had the strength to do it, you just needed the psyche to go with it.

Chin
04-09-08, 6:54 pm
I can't believe you actually like cardio...gasp! Actually I do too...lol!

Congrats on hitting the 3 plate bench Chin!!!

Thanks Hollow... Man I love running.. its like touch and go with the temperature though... I need like 20C+ ... Oh, I've been talking to PJ are you ready for an order?


Congratulations buddy!!!! WELCOME TO the 3 PIES CLUB!!!!

i knew you'd be joining me in no time and with 3 reps. i'm still only able to do one. you're killing it. anyway, we'll have to hit up chest when you get back to Toronto. I'm holding you to it. i also support you on liking cardio cause i do to. i think it's all the rugby and beach volleyball training from the past. april is coming to an end, so i'm just eating everything in my path and pushing out everything i've got. once may hits, cardio and i will be hooking up daily. LOL!!!

Cardio brings out the best in me... best looks anyways HA... I think I am going home next week after Tuesday for 3 days... but I will let you know...


dude! 3 pies all the way! i have to say, i am envious. ill try and catch up this summer eh?

good luck on exams. i know school for me right now is suckin balls so i can empathize.

Man OBrien... you have no idea... lol up until Tuesday I pulled something like 3 allnighters in 9 nights or something like that it was messed up... I am feeling you though...

Chin

Chin
04-09-08, 6:59 pm
nice numbers bro. i remember you postin in one of my thread with a similar goal to get to 250 (my goal has changed now...going for 275 lol) and you were around 230. well now your at 240 (funny, so am i, 15 up from about 2 and a half months ago) and smashin weights.

ehh...who cares you dont fit in your pants...just means its time to buy some new ones!

lol, although I work almost 30 hours a week I am still a student.. so to a certain point I need to save some dough... But I know what you mean... I love bulking... its where most of the work gets done... and Stiff and LKJ do not lie when they say.. powerlifting is the dark side...


You killed it bro. 3 reps and 1 assisted. Sounds like you made easy work of those 3 pies. Your catching up stud. I told you that you had the strength to do it, you just needed the psyche to go with it.

Yeah LKJ... the first 2 were REALLY clean... the 3rd one I didn't hit a full ROM... I got it down like 2/3 to my chest... and the last one I shouldn't have tried... but its all done and I am soo happy.. although I think I might have hurt my left pec...

its really sore and hurts to stretch that one side out... but I will re evalutate it in a few days

Chin

Chin
04-09-08, 7:03 pm
So still on 2 a days right now... just trying to shed a little bit of weight...

So my body is still ridiculously hurting... Minor pec strain, shin splints, minor hip flexor...

So I didn't run this morning but I did do cardio

30 Minutes of Low/Moderate Elliptical work

Standing Calf Raises
135LBS x 20
210LBS x 12
155LBS x 12

Seated Calf Raises
140LBS x 14
140LBS x 10
140LBS x 10

Went back to the Treadmill and did 10 minutes at a walking pace.. gearing up for another war tonight...

Chin

Chin
04-10-08, 12:49 am
Body hurts... go to the gym... make it hurt some more...

Back and Bicep Day...

Reverse Grip Barbell Rows
135LBS x 12
185LBS x 8
225LBS x 8

Deadlifts
225LBS x 6
315LBS x 6
365LBS x 2, 1, 1, 1 - Rest Pause...

Wide Grip Lat Pulldowns
150LBS x 8
180LBS x 7
210LBS x 5 - Dropped to 150LBS x 4

One Armed Dumbbell Rows
90LBS x 8
110LBS x 6


Well all the EZ bars were taken so I decided to Super Decline pull overs with Straight Bar Curls...

Decline Straight Bar Pullovers
45LBS x 8
75LBS x 8
95LBS x 7

Straight Bar Curls
45LBS x 10
75LBS x 8
95LBS x 5

Seated Close Grip Cable Rows
180LBS x 8
210LBS x 8
230LBS x 6

Standing Close Grip Cable Rows
120LBS x 10
160LBS x 10

High Cable Curls - Focusing on Isometric Holds
40LBS x 8
50LBS x 8
40LBS x 8

Then to finish it off I did Cross Body Curls (Pin wheels) supered with Alternating Standing Dumbbell Curls

Cross Body Curls
40LBS x 6
45LBS x 5

Alternating Standing Dumbbell Curls
2 Sets - 20LBS x FAILURE


9 Meals today... over 8000 calories by counting... Eating every 1.5 hours... my metabolism has just been bumped through the roof it is ridiculous .... Cutting is going to be a breeze this year...

Chin

Chin
04-10-08, 1:19 pm
God... I love doing cardio... I guess I am the odd ball out in this forum... lol

Anyways...

30 Minutes of Elliptical Work at a moderate pace

15 Minutes of Treadmill work at a Light Job/Run

Total Calorie Burn 600... time to eat..

Chin

Hollow
04-10-08, 1:21 pm
God... I love doing cardio... I guess I am the odd ball out in this forum... lol

Anyways...

30 Minutes of Elliptical Work at a moderate pace

15 Minutes of Treadmill work at a Light Job/Run

Total Calorie Burn 600... time to eat..

Chin

Your not the only one who likes cardio...

Chin
04-10-08, 3:01 pm
Your not the only one who likes cardio...

lol alright then I stand corrected...

Chin

xxscaxx
04-10-08, 4:10 pm
well then your the only two who likes cardio lol...

i dont mind it THAT much...it just gets boring. even when im at my gym and can watch the tv i still dont b/c i rather to listen to music, and also i dont feel like killing myself looking up at the tv and taking a wrong step and flying off the treadmill.

8,000 calories...damn man, now thats a bulk and a half.

Chin
04-10-08, 11:16 pm
Ugh... against my better judgement I did legs today...

Started it off with Wide Stance Squats supered with Front Squats

Wide Stance Squat
185LBS x 10
225LBS x 8
275LBS x 8

Front Squats
185LBS x 8
225LBS x 6
275LBS x 6

Then I supered Stiff Legged Deadlifts and Hack squats (Reverse Deads)

Stiff Legged Deadlifts
185LBS x 8
255LBS x 6
305LBS x 6

Hack Squat
185LBS x 6
255LBS x 5
305LBS x 5

Then I moved over to the Leg extension machine toes out
Leg extension
140LBS x 12
170LBS x 10
200LBS x 10

Seated Hamstring Curls
140LBS x 10
170LBS x 10
200LBS x 8

Finished it off with some Reverse Hamstring Extensions... This is the first time I've ever done this exercise... its like a reverse back extension

Reverse Hamstring Extensions
Bodyweight x 10
20LBS x 10
30LBS x 9

I shouldn't have done cardio this morning... I feel it took a little bit off the top of my strength... but cutting season is around the corner so I feel I am in need of the conditioning...

Chin

Chin
04-10-08, 11:18 pm
well then your the only two who likes cardio lol...

i dont mind it THAT much...it just gets boring. even when im at my gym and can watch the tv i still dont b/c i rather to listen to music, and also i dont feel like killing myself looking up at the tv and taking a wrong step and flying off the treadmill.

8,000 calories...damn man, now thats a bulk and a half.

I know what you mean... cardio does get fairly boring... I find myself staring at alot of girls... and some of them stare back ha... yeah the 8000 cals is just in response from my morning cardio session... It elevates my metabolism in a ridculous way... I could do that on a regular basis and still lose weight... its a little messed up... I don't know what I am going to do when I finish my weight gainer... ha... maybe cry a little...

Chin

Chin
04-11-08, 3:22 pm
Alright so... this is my "Rest day"

30 Minutes of Moderate/Heavy elliptical work...

600 Cal burn...

Then I went to do some core movements...

Stability ball crunches
3 Sets x 20

Then I supered Lower Back Extensions with Incline Oblique Crunches
Lower back Extensions
Bodyweight x 12
45LBS x 10
45LBS x 8

Incline Oblique Crunches
Bodyweight x 12
25LBS x 8
25LBS x 8

Then I supered some Lying Leg Hangs with Knee Highs

Lying Leg Hangs
3 Sets x 10

Knee Highs
3 Sets x 10

Then I set up a little circuit where I did some Oblique Crunches, Planks and supermans

Oblique Crunches
3 Sets x 20

Planks
3 Sets x 30 seconds

Supermans
3 Sets x 10

Chin

Chin
04-12-08, 12:57 pm
Longest week ever... 2 a days will kick the shit out of you... 9 times in the gym in 6 days... Has self destruction written all over it...

Shoulder day...

Seated Dumbbell Press
40LBS x 12
55LBS x 8
70LBS x 6
80LBS x 6
85LBS x 3

Laterals supered with posteriors
Lateral Dumbbell Raises
40LBS x 8
50LBS x 6
55LBS x 4 - Dropped 30LBS x 5

Posterior Bent over Dumbbell Raises
40LBS x 10
50LBS x 10
55LBS x 8

Then I moved to the cable machine to do some Lateral Cable Raises

Lateral Cable Raises - Focusing on breaking parallel and negatives
30LBS x 8
40LBS x 6
50LBS x 5

Then I moved to the squat rack and did some Upright Rows and supered them with alternating Anterior and Lateral raises...

Upright Rows
115LBS x 10
135LBS x 10
185LBS x 6

Alternating Anterior and Lateral Raises
20LBS x 8
20LBS x 7
20LBS x 7

Then To finish it off I supered Barbell Shrugs with Dumbbell Shrugs - Focusing on Holds

Barbell Shrugs
185LBS x 9
185LBS x 8

Dumbbell Shrugs
100LBS x 8
100LBS x 7

Chin

Hollow
04-13-08, 5:57 am
That was a great shoulder session Chin! Damn fine super setting!

Northman
04-13-08, 11:40 pm
Those holds will help you leave straps behind. Keep doing them!

Chin
04-14-08, 1:50 pm
Those holds will help you leave straps behind. Keep doing them!

I LOVE VOLUME... End of message..


That was a great shoulder session Chin! Damn fine super setting!

Yeah I notice that too... the more holds I do my grip strength ups a little... Any particular reason...?

But I will keep doing them...

Chin

Chin
04-14-08, 2:14 pm
2 A days...

30 minutes of Moderate - High Elliptical work...

Cal burn 500

Weighted Oblique Crunches
45LBS x 20
50LBS x 15
60LBS x 15

Stability Ball Crunches
3 Sets x 20

Then I did Weighted Oblique Twists supered with Oblique Crunches

Weighted Oblique Twists
3 Sets - 35LBS x 15 rotations

Oblique Crunches
3 Sets x 20

Finished it off with some supermans alternating opposing legs and arms then into a full superman.

Supermans
3 Sets x 20

Chest Day when I refuel and go back tonight...

Chin

Hollow
04-14-08, 2:17 pm
Did I see that right? You've entered the transformation contest?! Wishing you the best in it.

HYPERTROPHY81
04-14-08, 3:24 pm
how's the pec treating you?

Chin
04-14-08, 10:17 pm
how's the pec treating you?

Pec felt alright... its just when I tried pressing REALLY heavy with Dumbbells did it start flaring up but I think its fine. I think I stopped just sort of straining it again...


Did I see that right? You've entered the transformation contest?! Wishing you the best in it.

Ha if B says I can be in... I am gonna give it everything I got... it'll light a good fire under my ass...

Chin

Chin
04-14-08, 10:24 pm
Chest Day... Only had 50 Minutes to get this bad boy out...

Incline Dumbbell Press
45LBS x 12
65LBS x 8
85LBS x 6
100LBS x 6

Flat Dumbbell Press
75LBS x 8
90LBS x 6
100LBS x 4 - Dropped to 75LBS x 5

Weighted Dips
Bodyweight + 45LBS x 6
Bodyweight + 70LBS x 7
Bodyweight + 90LBS x 7

Then I supered Wide Grip Bench Press with Flat Dumbbell Flyes
Wide Grip Bench press
135LBS x 10
185LBS x 8
135LBS x 12

Flat Dumbbell Flyes
45LBS x 10
45LBS x 10
45LBS x 9

Finished it off with some Incline Dumbbell Flyes

Incline Dumbbell Flyes
40LBS x 8
40LBS x 7 - Dropped to 25LBS x FAILURE


I will Re evaluate the pec tomorrow and give you guys an update... I am also slated to go back to Toronto for Wednesday, Thursday... so I might be able to get a gym session in there... Hyper and any others let me know...

Thanks,
Chin

Northman
04-15-08, 12:23 pm
That's a lot of work for someone with a hurt pec.

HYPERTROPHY81
04-16-08, 4:41 pm
Chest Day... Only had 50 Minutes to get this bad boy out...

Incline Dumbbell Press
45LBS x 12
65LBS x 8
85LBS x 6
100LBS x 6

Flat Dumbbell Press
75LBS x 8
90LBS x 6
100LBS x 4 - Dropped to 75LBS x 5

Weighted Dips
Bodyweight + 45LBS x 6
Bodyweight + 70LBS x 7
Bodyweight + 90LBS x 7

Then I supered Wide Grip Bench Press with Flat Dumbbell Flyes
Wide Grip Bench press
135LBS x 10
185LBS x 8
135LBS x 12

Flat Dumbbell Flyes
45LBS x 10
45LBS x 10
45LBS x 9

Finished it off with some Incline Dumbbell Flyes

Incline Dumbbell Flyes
40LBS x 8
40LBS x 7 - Dropped to 25LBS x FAILURE


I will Re evaluate the pec tomorrow and give you guys an update... I am also slated to go back to Toronto for Wednesday, Thursday... so I might be able to get a gym session in there... Hyper and any others let me know...

Thanks,
Chin

i'm down. just let me know what works for you. my schedule is all over the place with work. usually mornings/midafternoons work well for me. just holla buddy. we'll make something happen. keep taking take care of that pec.

Chin
04-18-08, 8:00 pm
i'm down. just let me know what works for you. my schedule is all over the place with work. usually mornings/midafternoons work well for me. just holla buddy. we'll make something happen. keep taking take care of that pec.

Sorry buddy... I got so side tracked with car repairs when I was home for the 2 days I didn't have much time to do anything....

I am having a rough week... I told my parents I have to come back to University for a 5th year... they were not too impressed with that... But I told them its not a big deal because I can work most of it off...

So I went in to work today... thinking I had a shift... only to find out they are basically phasing my position out... after I trained the new guys... completely blind sided... .they effectively reduced my hours of work from 25 to 8...

I am just not impressed and in a terrible mood right now...

Chin

Chin
04-18-08, 8:10 pm
IN a bad mood... I decided to take it out on my body like I usually do...

Jog it up 4.4KM run...

32 Minutes... light to moderate...

Jumped into the gym after to do some elliptical work

30 Minutes Elliptical work...

450 cal burn....

Moved on to my abs... Did some Stability ball Crunches

Stability Ball Crunches
3 Sets x FAILURE

Double Crunch
3 Sets x FAILURE

Hanging Knee Raises
3 Sets x FAILURE...


Just not impressed... not impressed at all....
Chin

Chin
04-19-08, 6:06 pm
Terrible sleep last night... Uncertainty looming over me...

Woke up early and had a 4.6km Jog... took about 30 minutes...

Then I hit up the gym and did some elliptical work

30 minutes - light to moderate

450 cal burn...

Then I went off to work...

Chin

Chin
04-19-08, 6:19 pm
Got back from work and decided to throw down a back day...

Wide Grip Bent Over Barbell Row
135LBS x 15
185LBS x 10
225LBS x 8

Wide Grip Chin Ups
Bodyweight x 10
Bodyweight x 10
Bodyweight x 9

Then I moved over to the cable machine and supered Close Grip Lat pulldowns and Wide Grip Lat Pulldowns

Close Grip Lat Pulldowns
120LBS x 10
140LBS x 8
160LBS x 6 - Dropped to 110LBS x 4

Wide Grip Lat Pulldowns
120LBS x 10
140LBS x 9
160LBS x 6 - Dropped to 110LBS x 4

Finished it off with Decline EZ bar Pull overs and supered them with EZ bar curls

Decline EZ bar pull overs
65LBS x 10
65LBS x 8
65LBS x 8

EZ bar Curls
65LBS x 10
65LBS x 10
65LBS x 9

Finished it off by running the rack with Alternating Dumbbell Curls from 40LBS down to 15LBS

Alternating Dumbbell Curls
RACK x FAILURE

Chin

HYPERTROPHY81
04-19-08, 7:58 pm
Sorry buddy... I got so side tracked with car repairs when I was home for the 2 days I didn't have much time to do anything....

I am having a rough week... I told my parents I have to come back to University for a 5th year... they were not too impressed with that... But I told them its not a big deal because I can work most of it off...

So I went in to work today... thinking I had a shift... only to find out they are basically phasing my position out... after I trained the new guys... completely blind sided... .they effectively reduced my hours of work from 25 to 8...

I am just not impressed and in a terrible mood right now...

Chin

no worries my friend. hope your car got fixed and i'm sorry to hear about your job. it seems like we're all having some bad days. but we'll need to share stories when we hit the gym. we will eventually. i'm holding you to it. but i remember like it was yesterday when i told my parents i was taking an extra year of university and doing the fifth year. i'm sure i can imagine how that went. hope you're doing better and feeling better. good job on the latest back session you had. holla back and let me know when you're in toronto. hopefully we can make something happen this time.

Chin
04-20-08, 4:25 pm
So... it happened... a little sooner than I had thought...

They had let me go today... so I am having a very very miserable day...

So I went for a 3.4KM job this morning

then hit up the elliptical for 30 minutes to get some fat burning done...
only burned 400 cals today...

Chin

Chin
04-20-08, 10:15 pm
As pissed off as I am... I had no reason not to take my frustrations out...

So back to the gym I went... and did some legs... I tried to focus more on my hams...

Sumo Deadlift (Wide Stance)
135LBS x 10
225LBS x 7
315LBS x 2,2,2 - Rest Pause

Front Squats
135LBS x 8
185LBS x 6
225LBS x 6

Stiff Legged Deadlift
185LBS x 8
225LBS x 8
275LBS x 7

Leg Extension (Toes Out)
150LBS x 10
180LBS x 10
210LBS x 10
230LBS x 10

I really wanted to get on the hamstring curl machine... but someone was sitting on it... giving me excuses why he couldn't get up... so I just ended up stretching and leaving because I was afraid I was going to knock his head in... Just a terrible fucking week all around... the uncertainity is looming over me...

Bottomline is... if I do not find another job in the next 2 weeks... I will be forced to move out and pack up shop... ha so to my follow Waterloo Animals... if you could help a brother out...

Chin

LegendKillerJosh
04-20-08, 10:19 pm
Things will pick up Chin. Just keep your head on straight, stay focused, and continue to work hard - it will all pay off.

HYPERTROPHY81
04-20-08, 10:59 pm
As pissed off as I am... I had no reason not to take my frustrations out...

So back to the gym I went... and did some legs... I tried to focus more on my hams...

Sumo Deadlift (Wide Stance)
135LBS x 10
225LBS x 7
315LBS x 2,2,2 - Rest Pause

Front Squats
135LBS x 8
185LBS x 6
225LBS x 6

Stiff Legged Deadlift
185LBS x 8
225LBS x 8
275LBS x 7

Leg Extension (Toes Out)
150LBS x 10
180LBS x 10
210LBS x 10
230LBS x 10

I really wanted to get on the hamstring curl machine... but someone was sitting on it... giving me excuses why he couldn't get up... so I just ended up stretching and leaving because I was afraid I was going to knock his head in... Just a terrible fucking week all around... the uncertainity is looming over me...

Bottomline is... if I do not find another job in the next 2 weeks... I will be forced to move out and pack up shop... ha so to my follow Waterloo Animals... if you could help a brother out...

Chin

way to channel your frustrations into a great workout. if you do have to pack up and come back to toronto, i will do what i can to help you out. 100%

Northman
04-20-08, 11:12 pm
There's lots of work in the area, you just have to market yourself right. PM me your phone number and I'll call you tuesday. I might have something that could help you out for a bit.

Hollow
04-21-08, 9:11 am
Let the frustration out on the iron! I will keep my eyes on ears open.

Chin
04-22-08, 1:57 am
Thanks Fellas... It comes at a bad time... had this been done 2 weeks from now I think it would have been Perfect... needless to say... You can rig the world...

But I have 2 exams this week so my schedule for gymming and job hunting is going to be a little mangled...

I applied for a few but we will see how it goes...

SO today I just did some cardio... And I finally solved the issue of my shins hurting me... if you tie your shoes so tight that it cuts the circulation off to your feet.. problem solved... ha..

Nah I had a good session

4.6KM run - Light to Moderate jog 1 stop...

30 Minutes of light elliptical work

550 Cal burn...

Then I hit the mats to do some abs and lower back

Frogger Sit Ups
3 Sets x 10

Then I supered Supermans with Planks

Supermans
3 Sets x 10

Planks
3 Sets x FAILURE

Chin

Chin
04-22-08, 7:24 pm
Chest Day.... I am going to change up my routine for a bit... so here it is... Chest, Abs, and Bis... just going for the pump... Volume again...

Incline Bench Press
135LBS x 12
185LBS x 8
225LBS x 6
255LBS x 4

Flat Bench Press
225LBS x 7
255LBS x 5
255LBS x 4

Flat Dumbbell Bench Press
100LBS x 8

Weighted Dips
Bodyweight + 45LBS x 8
Bodyweight + 90LBS x 7
Bodyweight + 100LBS x 6 - Dropped to Bodyweight + 45LBS x 4

Decline Hammer Strength Press
270LBS x 8
360LBS x 6

Then I hit up some Incline Dumbbell Flyes Supered with Seated Alternating Bicep Curls

Incline Dumbbell Flyes
40LBS x 10
50LBS x 8
50LBS x 7 - Dropped to 25LBS x FAILURE

Seated Alternating Dumbbell Curls
40LBS x 6
50LBS x 4
50LBS x 3 - Dropped to 25LBS x FAILURE

Then I did some Quick Abs by doing some Stability Ball Crunches and Supering them with Lying Leg Hangs

Stability Ball Crunches
3 Sets x 12

Lying Leg Hangs
3 Sets x FAILURE

Chin

HYPERTROPHY81
04-27-08, 6:58 pm
bro...where you at? how's it goin? let me know!!!!

Chin
04-27-08, 9:27 pm
Well... it was a rough week for me 3 exams in 4 days... Very little sleep over that span...

My first day back... Just did some Cardio and odds and ends muscle groups...

Slow to Moderate Pace
30 Minutes Ellipticals
530 Cal burn...

I ended up doing some Abs... Lower Back and Calves

Stability Ball Crunches
3 Sets x 15

Lying Leg Hangs Supered With Knee Highs

Lying Leg Hangs
2 Sets x 6

Knee Highs
2 Sets x 10

Then I Sat down and did some seated Calf raises...
3 Sets - 160LBS x 10

Then I did some Standing Calf Raises
135LBS x 20
170LBS x 20
210LBS x 12

Then I supered some Lower back Extensions with some Incline Oblique Crunches

Lower Back Extensions
Bodyweight x 10
Bodyweight + 25LBS x 10
Bodyweight + 45LBS x 8

Oblique Crunches
3 Sets - Each side x 15

Then I did some Oblique Twists and supered them with some Supermans

Oblique Twists
3 Sets - 35LBS x 16

Supermans
3 Sets x 12

Its time to take back what is mine... I am going to reclaim everything thats been taken away from me...

Chin

Chin
04-28-08, 7:07 pm
bro...where you at? how's it goin? let me know!!!!

I've been better buddy... Just finished up exams... and now I got a week off before my intersession classes begin... so the job is to well.. find a new job lol...

Chin

Chin
04-28-08, 7:13 pm
Going back to a 6 Day split... Twice a day... this will change when I find work... but for now it stays...

Monday
AM - Cardio (Abs or Lower back or Calves)
PM - Chest and Bis

Tuesday
Legs - Focus on Quads

Wednesday
AM - Cardio (Abs or Calves)
PM - Back and Triceps

Thursday
Legs - Hammys and Glutes

Friday
AM - Cardio
PM - Shoulders

Saturday
Arms

Sunday
Cardio (Abs or Calves or Lower back)

With the Abs, Calves or lower back... I can swap any of them in or not do any at all... just lagging parts I want to hit...

Any comments on my new split, don't be afraid to post...

Chin

Chin
04-28-08, 7:16 pm
Simple cardio today... kinda cold outside... couldn't run...

30 Minutes Elliptical work
Light to Moderate pace
330 Cals burned

Then to cool down I just walked on an incline on the treadmill

12 Minutes of Treadmill
Walking on an incline of 8
80 Cals burned

Chin

HYPERTROPHY81
04-28-08, 7:47 pm
I've been better buddy... Just finished up exams... and now I got a week off before my intersession classes begin... so the job is to well.. find a new job lol...

Chin

congratulations on being done!!!! sorry i can't be of more help bro. but remember you owe me an iron session. whenever you're in toronto, i expect to hear from you.

Chin
04-28-08, 11:44 pm
congratulations on being done!!!! sorry i can't be of more help bro. but remember you owe me an iron session. whenever you're in toronto, i expect to hear from you.

Next time I can forsee myself coming out is in the beginning of June... why are you not coming to the ABC meet this weekend?

Chin

Northman
04-29-08, 12:24 am
Next time I can forsee myself coming out is in the beginning of June... why are you not coming to the ABC meet this weekend?

Chin

I believe he is working.

Chin
04-29-08, 1:05 am
Chest and Bis Day...

Flat Barbell Bench Press
135LBS x 15
225LBS x 7
255LBS x 4 - Dropped to 225LBS x 4

Incline Dumbbell Press
90LBS x 6
100LBS x 3 - Dropped to 75LBS x 6

Weighted Dips
Bodyweight + 45LBS x 8
Bodyweight + 70LBS x 8
Bodyweight + 90LBS x 6 - Dropped to Bodyweight + 45LBS x 5

Pec Deck - Focusing on Isometric Holds
105LBS x 10
135LBS x 8
155LBS x 8

Hit up the Incline Dumbbell Flyes Next

Incline Dumbbell Flyes
40LBS x 10
45LBS x 8
50LBS x 8

Finished off my workout by doing some Seated Alternating Dumbbell Curls

Seated Alternating Dumbbell Curls
40LBS x 8
45LBS x 7 - Dropped to 25LBS x FAILURE

Then I supered Spider Curls with Alternating Dumbbell Curls

Spider Curls
3 Sets - 60LBS x FAILURE

Alternating Dumbbell Curls
3 Sets - 20LBS x FAILURE

Chin

HYPERTROPHY81
04-29-08, 8:53 am
Next time I can forsee myself coming out is in the beginning of June... why are you not coming to the ABC meet this weekend?

Chin


I believe he is working.

that is correct. i'm working. my life has to be planned out 4 weeks in advance in order to get a real day off. it sucks. i don't imagine actually meeting the ABC:ONTARIO boys until Herdz's show. that is if we are all still going. i'm at least happy Stiff and I have met. that way you guys at least know i'm real. lol!!!! nice work on the chest and bi's. i'm happy to see you back in the gym and posting a bit more regularly.

Chin
04-30-08, 12:26 am
that is correct. i'm working. my life has to be planned out 4 weeks in advance in order to get a real day off. it sucks. i don't imagine actually meeting the ABC:ONTARIO boys until Herdz's show. that is if we are all still going. i'm at least happy Stiff and I have met. that way you guys at least know i'm real. lol!!!! nice work on the chest and bi's. i'm happy to see you back in the gym and posting a bit more regularly.

Boo that really sucks... I was looking forward to meeting you in person this weekend... But time is all we really have...

On a completely different note... I noticed a guy with a Can fit Pro Vest on in my gym today... and he was bringing in pairs of 2. 3 or 4 times were these groups of people... doing things like bench pressing and squating... I just happened to be doing my squats... and I was at my 365 mark... which isn't out of the ordinary for me...

and one of the "trainees" said to the instructor... look at him he goes down too far... I looked at the trio with a blank stare on my face and walked off..

I really think its a sad affair when using the full range of motion is bad... and I am sad to see people like this discrediting my knowledge because I don't have a "course" to back up my work...

Chin

Chin
04-30-08, 12:34 am
So I know I am not suppose to do cardio this morning... But I am trying to maximize my body's metabolic potential...

SO I just kept it light and easy today... because it was -2C when I woke up this morning...

I went to the gym and did some

Walking on the Treadmill
12 Minutes on a 8 Level incline
85 Cals burn

Then I did some light elliptical work
400 Cals burn...

And time to refuel and push through my day...

Chin

Chin
04-30-08, 12:50 am
Leg Day... Focusing on the Quads...

Barbell Squat
185LBS x 12
275LBS x 8
365LBS x 6
405LBS x 4

Front Squat
225LBS x 4
225LBS x 6
225LBS x 5

Incline Leg Press...
180LBS x 6 then Split Reps 5,5
270LBS x 6 then Split Reps 4,4
320LBS x 7 then Split Reps 3,1 - Right Knee just gave out... Lucky I caught it...

Then I did some Leg extensions and added my favourite body squats inbetween my sets

Leg Extension - Toes out
180LBS x 10
210LBS x 8
230LBS x 8

Bodysquats
3 Sets x FAILURE

The best part about the change in this weather is... I am having terrible nose bleeds... all times of the day... Funny part about this workout... after my leg extensions I felt really dizzy... Blood coming out of nose + alot of blood in legs + standing up fast = almost blacking out... God I love leg days...

Chin

Northman
04-30-08, 9:26 am
Boo that really sucks... I was looking forward to meeting you in person this weekend... But time is all we really have...

On a completely different note... I noticed a guy with a Can fit Pro Vest on in my gym today... and he was bringing in pairs of 2. 3 or 4 times were these groups of people... doing things like bench pressing and squating... I just happened to be doing my squats... and I was at my 365 mark... which isn't out of the ordinary for me...

and one of the "trainees" said to the instructor... look at him he goes down too far... I looked at the trio with a blank stare on my face and walked off..

I really think its a sad affair when using the full range of motion is bad... and I am sad to see people like this discrediting my knowledge because I don't have a "course" to back up my work...

Chin

It was a trainee who said that. Hopefully the instructor corrected the individual.

HYPERTROPHY81
04-30-08, 10:21 am
Boo that really sucks... I was looking forward to meeting you in person this weekend... But time is all we really have...

On a completely different note... I noticed a guy with a Can fit Pro Vest on in my gym today... and he was bringing in pairs of 2. 3 or 4 times were these groups of people... doing things like bench pressing and squating... I just happened to be doing my squats... and I was at my 365 mark... which isn't out of the ordinary for me...

and one of the "trainees" said to the instructor... look at him he goes down too far... I looked at the trio with a blank stare on my face and walked off..

I really think its a sad affair when using the full range of motion is bad... and I am sad to see people like this discrediting my knowledge because I don't have a "course" to back up my work...

Chin


It was a trainee who said that. Hopefully the instructor corrected the individual.

don't get me started on this. it will get me angry.

Hollow
04-30-08, 12:15 pm
Great leg workout Chin! Sounds like you are having too much fun with all the added bonuses (nose bleeds, dizzy, etc) on leg day!

Chin
04-30-08, 2:28 pm
It was a trainee who said that. Hopefully the instructor corrected the individual.


don't get me started on this. it will get me angry.

I had walked away at that point... I hope he did... its crazy the people who get this certification now a days... I am actually debating skipping the whole Course and just writing the exam...


Great leg workout Chin! Sounds like you are having too much fun with all the added bonuses (nose bleeds, dizzy, etc) on leg day!

Thank you Hollow... I am sticking the low rep high weight for a bit longer and then its back to volume... the cardio sessions in the morning are just eating me up alive lol... I am sad that you are not coming out to our session on Saturday... but Family comes first...

Chin

Chin
04-30-08, 2:30 pm
Just walk it off...

Savage leg day... thats pretty much all I could do... Walk it off...

Walking on the Treadmill
8 Incline
80 Cals burned

Then I did some elliptical work
Light to Moderate pace
430 Cals burned...

Back and tris Day later tonight...

Chin

Chin
05-01-08, 1:18 am
Back and Tri Day...

After warming up I tried to hit up...

Weighted Wide Grip Chin ups
Bodyweight + 25LBS x 8
Bodyweight + 45LBS x 6
Bodyweight + 70LBS x 4 - After a isometric hold - I did a dropped set to
Bodyweight + 35LBS x 3

Reverse Grip Barbell Rows
185LBS x 8
225LBS x 6
225LBS x 5

Then I moved over TO THE ONLY WORKING CABLE MACHINE IN THE GYM... Ridiculous

And did some Wide Grip Lat Pull downs and supered them with Reverse Grip

Wide Grip Lat Pull downs
140LBS x 6
160LBS x 5
100LBS x 8

Reverse Grip Lat Pull downs
140LBS x 6
160LBS x 5
100LBS x 6

One Armed Dumbbell Rows
80LBS x 8
90LBS x 7

Then I finished up my back with some Decline EZ Bar Pull overs and super setting them with Decline Skull Crushers

Decline EZ Bar Pull overs
65LBS x 8
85LBS x 4
85LBS x 4

Decline Skull Crushers
65LBS x 10
85LBS x 8
85LBS x 6

Then I did some Standing Overhead Tricep Extensions
80LBS x 5
75LBS x 6
65LBS x 8

My body hurts... sleeping tonight is gonna be awesome...

Chin

Chin
05-01-08, 3:54 pm
Doing Cardio every morning is fun... I say that truthfully... you want to know why?

Between cardio and my leg days... my body has taken a complete shit kicking... in doing so I can feel my body responding by the releasing of endorphines... I just feel so happy all the time... plus numb... I can not really feel any pain anymore... I love it...

Cardio this morning... and somes

30 minutes of Elliptical work
Light to Moderate
380 Cals burned

then I did some abs focusing on the obliques and intercoastals, I started with some

Weighted Oblique Twists
3 Sets - 35LBS x 20

Oblique Crunches
3 Sets x 20

Then I did some
Weighted Standing Oblique Crunches
2 Sets - 35LBS x 15

And finished it off by doing some Hanging Knee Raises
3 Sets x FAILURE

Although I feel good... I am debating just taking the rest of the day off for some recovery... I've been to the gym 6 times in the last 3 days... We'll see in a few hours I guess...

Chin

Chin
05-02-08, 3:46 pm
Lovely nose bleeds... all morning... tough to sleep... so I woke up a little later than normal.

Went to the gym this afternoon to find out they close at 6:45.... So I am gearing up for an ugly battle with minimum rest...

But for now it was cardio...

30 Minutes of Elliptical work
Moderate to Heavy
Burning 460 cals

Chin

Chin
05-02-08, 8:53 pm
So.. short notice today... I pushed through my meals.. literally cramming calories into me... 4 hours later I was back in the gym...

Leg Day... Focusing on Hammys.. but you get your lower back and calves in there as well

Sumo Deadlifts
185LBS x 8
275LBS x 7
345LBS x 1, 1, 2 - Rest Pause

Then Did some Stiff Legged Deadlifts
225LBS x 8
275LBS x 6
315LBS x 6

Good Mornings
75LBS x 10
95LBS x 8
115LBS x 7

Then I moved over to the machines and Did some Seated Hamstring Curls and Supered them With some Standing Calf Raises

Seated Hamstring Curls
170LBS x 10
200LBS x 8
230LBS x 5 - Dropped to 150LBS x 6

Standing Calf Raises
150LBS x 20
195LBS x 19
240LBS x 20

My sleep tonight is going to be awesome in preparation for the ABC meet tomorrow
I hope there is a good turn out from my fellow animals... Only time will tell..

Chin

Hollow
05-03-08, 8:29 am
Outstanding workouts Chin! Now it's your turn to yell at Stiff...lol! Have a blast at the session later.

Chin
05-03-08, 4:30 pm
Outstanding workouts Chin! Now it's your turn to yell at Stiff...lol! Have a blast at the session later.

lol you were right Hollow, it was just me and Stiff this morning... but that didn't stop us... Still had a blast of a time

Chin

Chin
05-03-08, 4:44 pm
So today was another ABC meet... lol... so I was down at Hard Knox with Stiff...

It was my shoulder day... I love training with Stiff because I always learn at least one new exercise...

Seated "Exploding" Barbell Press - This is not the name for the exercise... Stiff will probably correct me... but the exercise sounds exactly how the name describes it... its basically the top half of a barbell press... Exploding upwards...

95LBS x 10
135LBS x 9
155LBS x 6

Then I went downstairs and did some dumbbell stuff in a circuit... The funny thing about Hard Knox is the basement has a lowered ceiling so I did all of my exercises from a seated position

Anterior Dumbbell Raises
35LBS x 8
45LBS x 7
45LBS x 5

Lateral Dumbbell Raises
35LBS x 10
45LBS x 8
45LBS x 7

Posterior Dumbbell Raises
35LBS x 10
45LBS x 10
45LBS x 9

Back upstairs to do some Lower cable raises focusing on Negatives and Breaking Parallel

Lower Cable Raises
30LBS x 8
40LBS x 6

Finished off my workout with Stiff by doing some Wide Grip Barbbell Shrugs

Wide grip Barbell Shrugs
135LBS x FAILURE
225LBS x FAILURE
225LBS x FAILURE

That adventure was done... but there was another one to go...

Chin

Chin
05-03-08, 4:48 pm
So after driving back from Hard Knox I pulled into my gym to do some Cardio and light ab work...

Walk it off... on the treadmill
Incline 7 - Walking pace for 12 minutes
70 Cals Burned

Jumped on the elliptical for 18 minutes
Moderate to high pace
325 Cals burned

Then I did some Abs really quick

Stability Ball Crunches
3 Sets x 12

Froger Crunches
3 Sets x 12

Oblique Crunches
4 Sets x 20

I am tired... I need a nap...

Chin

Chin
05-03-08, 6:47 pm
http://img521.imageshack.us/img521/380/chinbustinasstransformasi5.jpg

My submission into the contest on Monday... I need to suck up some sun...

Chin

Elite
05-03-08, 6:53 pm
Your looking dense! Good luck.

mjsef88
05-03-08, 10:47 pm
You're looking thick man, Consider me stubbed in this journey.

Hollow
05-04-08, 12:00 pm
That was a outstanding session Chin! You are definitely going to do great in the Transformation Contest!

Chin
05-04-08, 8:55 pm
Your looking dense! Good luck.


You're looking thick man, Consider me stubbed in this journey.


That was a outstanding session Chin! You are definitely going to do great in the Transformation Contest!

Thank you fellas, its good to know I have the support of my fellow members... the Odd thing about those pictures I submitted are... I've grown very little only an inch or 2 on most body parts to my December Pics... But I realized something...

In my December pics I was 218LBS... a little skinnier... but these pics were taken during the http://i219.photobucket.com/albums/cc309/OntarioABC/Dec%201st/ChinPosing.jpg

Fast forward to this weekend... After December I decided to start bulking... I now weigh just a tad under 235LBS...
http://img213.imageshack.us/img213/9523/chinflexfrontht5.jpg

I thought they looked fairly similar... which I thought was great... I just thought it was an indication that I've put on way more weight but I've hidden it really well... lol... I can't wait to get down to the 220LBS mark again...

Chin

Chin
05-04-08, 9:17 pm
So I had the option of taking a rest day... and I passed on it... decided to do some arms instead...

Arm Day...

EZ Bar Curls Supered with Lying Skull Crushers...

EZ Bar Curls
45LBS x 12
65LBS x 10
85LBS x 8
95LBS x 5

Lying Skull Crushers
45LBS x 12
65LBS x 10
85LBS x 10
95LBS x 6

Then I moved over and did some Incline Dumbbell Curls and Supered them with Overhead Tricep extensions.

Incline Dumbbell Curls
35LBS x 6
45LBS x 6
50LBS x 4

Overhead Tricep Extensions
70LBS x 8
80LBS x 6
90LBS x 5

Then off to the Lat Pull down Machine to try and do some Cable work...

Started with Tricep Push downs and Supered them with Single armed High Cable Curls... Focused on the isometric holds...

Tricep Push downs
80LBS x 9
90LBS x 8

High Cable Curls
20LBS x 6
30LBS x 6

Finished her off by doing some Forearm work...

Wrist Curls - Behind the back....
3 Sets - 45LBS x 20

Reverse Curls
3 Sets - 45LBS x 10

Oh I also did a massive set of just Barbell Curls with no weight...
Barbell Curls
45LBS x FAILURE

Overhead Tricep extensions
60LBS x FAILURE

Chin

Northman
05-05-08, 6:30 pm
You forgot to mention doing a couple sets of a chest exercise at our session together. The shoulder exercise you started with are seated lockouts.

HYPERTROPHY81
05-06-08, 9:41 am
Chin,

the pics for transformation are lookin sick and so are the workouts!!!!! glad to have you back in the gym and not studying so much. haha

Chin
05-06-08, 2:07 pm
You forgot to mention doing a couple sets of a chest exercise at our session together. The shoulder exercise you started with are seated lockouts.

Thank you Stiff... Yeah I didn't really feel like adding it in because I did just the 2 sets to get a feel for them... OH and by the way the vaseline in the nose... works so well... only an MMA fighter would have thought of something so ridiculous...


Chin,

the pics for transformation are lookin sick and so are the workouts!!!!! glad to have you back in the gym and not studying so much. haha

I know... but I have class next week and I still need to find another job... so we will see how it goes...

Chin

Chin
05-06-08, 2:13 pm
Alright so I forgot to post what I did yesterday... it was only cardio lol

Jogging...
4.6KM - took my fat ass about 40 minutes but I stopped 3 times to talk to some friends...

Then I did some Elliptical work
Light steady 25 minutes long
430 Cals Burned

Just took the rest of the day off to relax and enjoy the sun...

So Today it was a little crappier so I ended up just going to the gym and doing some elliptical and abs

Elliptical
30 Minutes - Moderate
450 Cals Burned

Then I did some Abs

Stability Ball Crunch
3 Sets x 12

Hanging Knee Raises
3 Sets x 10

Then I finished it off by doing a Circuit with some Weighted Oblique Twists, Weighted Oblique Crunches and then Oblique Crunches

Weighted Oblique Twists
3 Sets - 45LBS x 12

Weighted Oblique Crunches
3 Sets - 45LBS x 10

Oblique Crunches
3 Sets x 20

AHHHH INTERCOSTALS....

Chin

Chin
05-06-08, 10:10 pm
Chest and Bis Day

Flat Dumbbell Press
60LBS x 12
80LBS x 8
100LBS x 5 - Dropped to 55LBS x 5

Incline Dumbbell Press (15 Degrees)
70LBS x 8
80LBS x 7
90LBS x 5

Weighted Dips
Bodyweight + 45LBS x 6
Bodyweight + 70LBS x 6
Bodyweight + 90LBS x 7 - Dropped to Bodyweight + 45LBS x 4

Finished off my chest with some incline dumbbell flyes supered with Seated alternating Dumbbell curls at 15 degrees

Incline Dumbbell Flyes
40LBS x 10
50LBS x 8
55LBS x 8 - Dropped to 30LBS x

Seated Alternating Dumbbell Curls
40LBS x 6
50LBS x 4
30LBS x 8

Finished off my bis with some Incline Dumbbell Curls supered with Cross Body Curls.. Or pin Wheels

Incline Dumbbell Curls
30LBS x 9
35LBS x 8
20LBS x FAILURE

Cross Body Curls
30LBS x 8
35LBS x 6
20LBS x FAILURE

Chin

Northman
05-07-08, 5:57 am
Thank you Stiff... Yeah I didn't really feel like adding it in because I did just the 2 sets to get a feel for them... OH and by the way the vaseline in the nose... works so well... only an MMA fighter would have thought of something so ridiculous...

Chin

Actually it is a trick I first learned from my Gramma to help stop nose bleeds. I was surprised to see them do it in fight circles when I first started out, but if it works it works.

By the way, those weighted dips ought to help you out with your weak points for sure. Pause at the bottom and get a good stretch before coming back up and you'll be sure to get a pump. Great work!!!

Hollow
05-07-08, 6:42 am
Great chest/bi's session Chin!

Carpe Diem P.T
05-07-08, 7:33 am
nice weight on the db press there chin. very impressive. good work on the cardio too. doing any is tough so your doing good

Chin
05-07-08, 2:41 pm
Actually it is a trick I first learned from my Gramma to help stop nose bleeds. I was surprised to see them do it in fight circles when I first started out, but if it works it works.

By the way, those weighted dips ought to help you out with your weak points for sure. Pause at the bottom and get a good stretch before coming back up and you'll be sure to get a pump. Great work!!!

Yeah I know Ever since I started doing dips as opposed to Decline bench my chest fills out better... They just fixed my cable machines at the gym today... so I will be looking forward to next week...


Great chest/bi's session Chin!

Thanks Hollow, where have you been buddy... I don't see your Journey anywhere near the front 5 pages... lol making me search for it...


nice weight on the db press there chin. very impressive. good work on the cardio too. doing any is tough so your doing good

Thanks Brad... I am not impressed through... I have lost the top part of my strength... I should be throwing down 110's with no issues.... lol and I never thought I would have someone comment on my cardio before...

Chin

Chin
05-07-08, 2:49 pm
So I am re working my diet to get the most out of my body for this contest... Come on... I am repping Canada... gotta throw down everything I got... my diet right now is basically High carb, Low Carb... but it is going to look like a Keto diet... but I am gonna give myself 2-3 weeks to adapt to the full keto diet...

On top of that... I just started playing some pick up ball with some of my football friends... so when the weather gets above 25C I am going to do some SPARQ training to make my cardio a little less boring and make myself more of an athlete than a body builder... but we will see...

So today I just kept the cardio light and did some calves

Treadmill Walking
8 Incline for 12 minutes
80 Cals burned

Elliptical work
Light work for 30 minutes
505 Cals burned

Then I did some calves

Seated Calf Raises
60LBS x 20
80LBS x 12
80LBS x 10

Bench Step Ups
3 Sets - 20LBS x 10

Standing Calf raises
165LBS x 20
210LBS x 15
210LBS x 10 - Dropped to 120LBS x FAILURE

Ha we'll see how my legs hold out tonight for my Quads session...

Chin

Hollow
05-07-08, 3:23 pm
What do you mean above 25C! It's freaking warm enough now...lol! That SPARQ training will definitely be anything but boring. I'd say we're in good hands with you repping Canada Chin!

Northman
05-07-08, 4:39 pm
SPARQ training... sounds good! I haven't done that in quite some time.

Chin
05-08-08, 12:28 am
What do you mean above 25C! It's freaking warm enough now...lol! That SPARQ training will definitely be anything but boring. I'd say we're in good hands with you repping Canada Chin!

It needs to be above 20C when I wake up for me to push my agility... when its cool like anywhere from 5 - 15C my surgerically repaired knee kills... I lose most of my lateral movement... I have no idea why...


SPARQ training... sounds good! I haven't done that in quite some time.

Ha... I want to do it again because its HIIT based... if you have anything else I am open to suggestions...

Chin

Chin
05-08-08, 12:41 am
Alright so today was my leg day... focusing on Quads... I felt just brutal... I ate a whole foot long subway club sandwich 2 hours before I hopped into the gym... bad choice...

Anyways... I jumped in headlong...

Leg Extensions (Warm up)
100LBS x 20

Incline Leg Press
180LBS x 6 - Split Reps 4, 4
230LBS x 5 - Split Reps 4, 4
270LBS x 4 - Split Reps 4, 4

Wide Stance Squats
185LBS x 8
255LBS x 7
325LBS x 6
355LBS x 4

Front Squats
185LBS x 6
225LBS x 4
225LBS x 5

Leg Extensions (Toes Out)
180LBS x 10
210LBS x 10
230LBS x 8 - Dropped to 140LBS x 6

Finished it off with some Bolus ball Squats and a Lunc matrix with 20LBS to stretch out the legs and walk off...

Why Do I love working legs... ? Its when you get comments from people.... Like tonight I got one... "Oh my god... what is wrong with your leg?" ... I look down... "nothing?"... "What is that?" *Points at my leg* "Vasodilation" ...

Ha I love leg days...

Chin

Northman
05-08-08, 2:58 am
Good session, especially since you have been restricting calories. If you like you can do cardio with me one of these days. Remember we talked about what I do? It would be great to have someone timing me.

Chin
05-08-08, 11:24 pm
So I forgot to post my morning cardio session so I will do it now...

Walking on the Treadmill
8 Incline - 12 Minutes
80 Cals burned

Elliptical work
Light - Moderate - 30 Minutes
425 Cals Burned

Brings me to tonight's Back/Tri Session

Deadlift week, supered them with Wide Grip Chin ups

Deadlifts
185LBS x 8
275LBS x 6
325LBS x 5
405LBS x 2,1 - Rest Pause
405LBS x 1,1,2 - Rest Pause

Wide Grip Chin ups
Bodyweight x 10
Bodyweight x 8
Bodyweight x 7

Reverse Grip bent over barbell Rows
185LBS x 8
225LBS x 8
255LBS x 5 - I cheated bad on the last 2 reps

Wide Grip Reverse Lat Pull down
120LBS x 8
140LBS x 8
160LBS x 5 - Dropped to 100LBS x 6

Ok then I tried something new... It sorta like a Standing Rope Row... So you basically pull the rope so the 2 halves of the rope are at your ears... I was trying to find an exercise that built my lower traps out... and I think this is it... So I supered it with Rope Press Downs

Standing Rope Row
70LBS x 8
90LBS x 6
120LBS x 6

Rope Press Down
90LBS x 10
120LBS x 10
150LBS x 7

Then i did Single Reverse Tricep Pull downs
30LBS x 10
40LBS x 10

and finished off the workout with Straight Arm lat pull overs
70LBS x 6
50LBS x 10

Chin

Chin
05-08-08, 11:45 pm
Good session, especially since you have been restricting calories. If you like you can do cardio with me one of these days. Remember we talked about what I do? It would be great to have someone timing me.

Run around with Giant bags of salt/sand lol... Maybe one of these days... I might be coming up to Hardknox on the 19th because my gym is closed...

Yeah and I don't think my body was ready for the big carb slash... so I ended up adding some more carbs back into my diet... but in the form of veggies... nice slow digesting veggies... I think they helped bump my stamina and pace up a little today...

Chin

Northman
05-09-08, 1:44 am
Run around with Giant bags of salt/sand lol... Maybe one of these days... I might be coming up to Hardknox on the 19th because my gym is closed...

Yeah and I don't think my body was ready for the big carb slash... so I ended up adding some more carbs back into my diet... but in the form of veggies... nice slow digesting veggies... I think they helped bump my stamina and pace up a little today...

Chin

You are always welcome at my gym.

Chin
05-09-08, 4:05 pm
Boy am I tired... Body is exhausted... so today was sorta of a rest day for me... I also slept in... which is good but my gym is on really short hours today so I had to forgo my morning cardio to get my lifts in...

It was Hamstring/Lower back day and I did some abs to top it off

Wide Stance Deadlifts (Sumo Deadlifts)
185LBS x 8
275LBS x 6
365LBS x 4

Good Mornings
95LBS x 8
125LBS x 8
145LBS x 6

Stiff Legged Deadlifts
185LBS x 8
275LBS x 6
315LBS x 2
315LBS x 2
315LBS x 3

I normally don't have an issue doing 315.. but my hands were soaked and I had left my chalk and straps at home by mistake...

Seated Hamstring Curls
140LBS x 10
180LBS x 10
210LBS x 6 - Dropped to 150LBS x 5

Then I was off to do some abs quickly

Stability ball Crunches
3 Sets x 12

Lying Leg Hangs into a Hip Trust
3 Sets x 8

Knee Ins
3 Sets x 8

Finished it off with some Decline Sit ups...
3 Sets x 10

I am going to take a nap...

Chin

Chin
05-10-08, 1:13 pm
Alright gonna do stuff a little different today... reverse order... weights in the morning and cardio in the afternoon... I couldn't pass up the nice day... plus I need to tan to win this contest ...

Although my injuries are piling up faster than I can see... Minor High ankle sprain, I just feel it sometimes when I raise my foot... probably from doing all my ladders

Back pull... nothing too serious... middle of my back is just sore from doing deadlifts on back to back days...

Nose bleeds... lol and now I sprained my thumb... oh life is funny...

Anyways problems aside it was my shoulder day...

Dumbbell Shoulder Press
40LBS x 12
65LBS x 8
75LBS x 6
80LBS x 5

Circuit time...

Standing Lateral Dumbbell Raises
40LBS x 8
45LBS x 7
50LBS x 5 - Dropped to 30LBS x 6

Seated Posterior Dumbbell Raises
40LBS x 10
45LBS x 10
50LBS x 8

Standing Anterior Dumbbell Raises
3 Sets - 30LBS x 8
- Reason being I have Good to Well Front Delt Growth, I want to keep these suckers as symmetrical as I can

Then I went to the Power Rack and did some Barbell Upright Rows supered with Barbell Shrugs

Barbell Upright Rows
135LBS x 7
165LBS x 6
165LBS x 4 - Dropped to 135LBS x 4

Barbell Shrugs - Focusing on Isometric Holds
225LBS x 12
225LBS x 11
315LBS x 7

Finished it off with some Lateral Cable Raises

Lateral Cable Raises - Trying to Break Parallel and focusing on negatives
30LBS x 7
40LBS x 6
50LBS x 4

Chin

Chin
05-10-08, 6:06 pm
5.2KM Jog after... Dripping everywhere....

I gotta step my game up Partna...

Chin

Chin
05-11-08, 7:38 pm
Ugly day out today... But I had a good day training wise...

Started it off with some Cardio

Elliptical Work - 25 Minutes
HIIT Style - 1 Minute as fast as I can, 1 minute rest...
358 Cals Burned

Then I did some Seated Calf Raises

Seated Calf Raises
60LBS x 20
80LBS x 18
90LBS x 10

Donkey Raises... (Seated at a leg press machine)
180LBS x 20
260LBS x 20
300LBS x 12

Then I went to do some Abs

Weighted Rope Crunch
90LBS x 18
110LBS x 12
130LBS x 10

Back to Calves
Standing Calf Raises
165LBS x 20
210LBS x 15
270LBS x 9

Then I set up my Abs Circuit with

Weighted Oblique Twists
3 Sets - 45LBS x 20

Oblique Crunches
3 Sets x 20

Then Lying Leg Hangs into a Hip Trust
3 Sets x 8

Then I finished off the day like I started it... I ended up playing about an hour of pick up football with some of my buddies....

All and all a good day in my books...

Chin

Hollow
05-12-08, 12:22 pm
Lol (not too loud I don't want to jinx myself)...Chin with all the injuries you've listed you are starting to sound like the old man!

Both the cardio and weight sessions look great!

Chin
05-12-08, 11:16 pm
Lol (not too loud I don't want to jinx myself)...Chin with all the injuries you've listed you are starting to sound like the old man!

Both the cardio and weight sessions look great!

lol Hollow all of them are minor so I am not hurting that badly... nothing I can't nurse and lift through... But I now have class for 9 days... so that being said I am switching up my lifting routine... I am completely dropping my cardio for time purposes and I am going back to a 4 day split... Sort of...

Sunday - Cardio + Calves and Lower Back
Monday - Chest + Bis
Tuesday - Legs
Wednesday - Rest
Thursday - Back + Tris
Friday - Rest
Saturday - Shoulders + Abs


This is only temporary... I am going back to a power lifting routine I had so much success with... I want to regain some of my strength... I've lost the complete top end of it... which is not unexpected... but unwanted... Losing about 15 - 18LBS since the beginning of April is started to show... But we'll just keep that under raps for the other transformation contestants...

Chin

Chin
05-12-08, 11:24 pm
So today was Chest and Bis

Flat Barbell Bench Press
135LBS x 14
185LBS x 10
225LBS x 8
255LBS x 6 - 1 Forced Rep

Incline Dumbbell Press (15 Degrees)
80LBS x 8
100LBS x 7
90LBS x 8 - Couldn't get the 110's up... my arms were shot after trying that to drop to 100

Weighted Dips
Bodyweight + 45LBS x 7
Bodyweight + 70LBS x 8
Bodyweight + 90LBS x 5 - Bodyweight x 6

Then I did some Incline Dumbbell Flyes and Supered them with Incline Dumbbell Presses

Incline Dumbbell Flyes (30 Degrees)
40LBS x 10
45LBS x 8
50LBS x 8

Incline Dumbbell Press (30 Degrees)
40LBS x 16
45LBS x 14
50LBS x 14

Then I did some Biceps with Close Grip Barbbell Curls and Supered them with Incline Dumbbell Curls

Close Grip Barbell Curls
3 Sets - 45LBS x 18, 16, 12

Incline Dumbbell Curls
30LBS x 9
30LBS x 6
20LBS x 10

Finished it off with a Standing set of Dumbbell Curls
Standing Alternating Dumbbell Curls
30LBS x FAILURE
20LBS x FAILURE


Chin

Chin
05-13-08, 10:58 pm
Alright, got out of class a little early today and you know where my first thought was...

Leg day

Well no surprise but I showed up at 5PM and it was busy as hell all of our power racks were being used so I had to rough it a little...

Incline Leg Press
180LBS x 6 - Split Reps 4, 4
230LBS x 6 - Split Reps 4, 4
270LBS x 6 - Split Reps 4, 4
320LBS x 4 - Split Reps 4, 4

Then I did sumo deads and supered them with barbell hack squats...

Wide Stance Deadlifts (Sumo Deadlifts)
185LBS x 8
275LBS x 6
345LBS x 2, 3 - Rest Pause

Hack Squat (Reverse Deadlifts)
185LBS x 8
275LBS x 5
345LBS x 2, 2 - Rest Pause

Seated Hamstring Curls - Doing Body squats while in between sets
170LBS x 10
200LBS x 10
230LBS x 8 - Dropped to 150LBS x 6

Leg Extension (Toes Out)
170LBS x 11
200LBS x 10
230LBS x 10 - Dropped to 150LBS x 8

More to come...

Chin

Chin
05-13-08, 11:09 pm
So I was not done there... Jumping at the bit... I refuse to let circumstances dictate everything....

So literally after I had gone home to get my protein shakes... It was... Cardio time...

4.6KM Jog...

then I went back to the gym and cooled by walking on the treadmill for 5 minutes...

I then proceeded to finish up my workout by doing some ABS...

Decline Sit Up
3 Sets x 12

Decline Reverse Crunch
3 Sets x 8

Then I set up my circuit by doing Weighted Oblique Twists, Weighted Oblique Crunches and Oblique Crunches

Weighted Oblique Twists
3 Sets - 45LBS x 20

Weighted Oblique Crunches
3 Sets - 45LBS x 12

Oblique Crunches
3 Sets x 20

Chin

LegendKillerJosh
05-13-08, 11:12 pm
Alright, got out of class a little early today and you know where my first thought was...

Leg day

Well no surprise but I showed up at 5PM and it was busy as hell all of our power racks were being used so I had to rough it a little...

Incline Leg Press
180LBS x 6 - Split Reps 4, 4
230LBS x 6 - Split Reps 4, 4
270LBS x 6 - Split Reps 4, 4
320LBS x 4 - Split Reps 4, 4

Then I did sumo deads and supered them with barbell hack squats...

Wide Stance Deadlifts (Sumo Deadlifts)
185LBS x 8
275LBS x 6
345LBS x 2, 3 - Rest Pause

Hack Squat (Reverse Deadlifts)
185LBS x 8
275LBS x 5
345LBS x 2, 2 - Rest Pause

Seated Hamstring Curls - Doing Body squats while in between sets
170LBS x 10
200LBS x 10
230LBS x 8 - Dropped to 150LBS x 6

Leg Extension (Toes Out)
170LBS x 11
200LBS x 10
230LBS x 10 - Dropped to 150LBS x 8

More to come...

Chin


So I was not done there... Jumping at the bit... I refuse to let circumstances dictate everything....

So literally after I had gone home to get my protein shakes... It was... Cardio time...

4.6KM Jog...

then I went back to the gym and cooled by walking on the treadmill for 5 minutes...

I then proceeded to finish up my workout by doing some ABS...

Decline Sit Up
3 Sets x 12

Decline Reverse Crunch
3 Sets x 8

Then I set up my circuit by doing Weighted Oblique Twists, Weighted Oblique Crunches and Oblique Crunches

Weighted Oblique Twists
3 Sets - 45LBS x 20

Weighted Oblique Crunches
3 Sets - 45LBS x 12

Oblique Crunches
3 Sets x 20

Chin

Insane

Northman
05-13-08, 11:23 pm
Looks like you're taking this competition seriously. What about that cardio session? Will you be skipping out on one with me too?

Carpe Diem P.T
05-14-08, 12:25 am
wow hitting it hard there! very impressive. u will be sleeping well with all that energy expenditure.

Hollow
05-14-08, 12:03 pm
Man on a mission here, to win the Bustin' Ass contest! Outstanding workouts Chin!!!

Chin
05-15-08, 9:57 pm
Insane

Ha I thought so too...


Looks like you're taking this competition seriously. What about that cardio session? Will you be skipping out on one with me too?

I thought I needed to be at the airport for that but we can do it on Monday... because my gym is closed...


wow hitting it hard there! very impressive. u will be sleeping well with all that energy expenditure.

I went to bed at 2 and I had 8:30 class... not fun...


Man on a mission here, to win the Bustin' Ass contest! Outstanding workouts Chin!!!

I am in this to win... to make all the Canadians out there proud...

lol I will show you how determined I am to get this done...

So I had class today... had to be in Owen Sound... on the way there... I was feeling car sick... Needless to say I puked for every 20 minutes for 2 hours... 14 Liters of Water, Ginger Ale and Gatoraid later... I spent the day out in the field collecting plants...

So I got back to waterloo at 7PM.. we left at 8AM... long day... Rest day? No...

Chin

Chin
05-15-08, 10:13 pm
Back and Tricep day...

Started it off with Reverse Grip barbell Rows and supered them with Wide Grip Chin ups

Reverse Grip Barbell Rows
135LBS x 14
185LBS x 8
225LBS x 7

Wide Grip Chin ups
Bodyweight x 8
Bodyweight + 35LBS x 6
Bodyweight + 45LBS x 4 - Dropped to Bodyweight x 3

Man Did I just feel awful after doing these lol... I just felt sick to my stomach...

Wide Grip Lat Pull down
140LBS x 8
160LBS x 7
180LBS x 4 - Dropped to 110LBS x 6

Standing Lower Cable Rows Supered with Single Lower Cable Rows

Standing Lower Cable Rows - Focusing on Holds and Negatives
120LBS x 12
140LBS x 12
160LBS x 10

Single Lower Cable Rows
60LBS x 8
70LBS x 8
80LBS x 8

Then I supered High Rope Rows with Rope Press Downs

High Rope Rows
70LBS x 10
80LBS x 10
90LBS x 8

Rope Press downs
70LBS x 12
80LBS x 12
90LBS x 10

finished off with my back with Decline EZ bar Pull overs and Supered them with Decline Skull Crushers

Decline EZ Bar Pull overs
55LBS x 8
75LBS x 8
75LBS x 6

Decline Skull Crushers
55LBS x 8
75LBS x 4
75LBS x 6

Finished off my Tris with some Overhead Rope Extensions and supered them with Reverse D Ring Pulldowns just to get some blood into my arms

Overhead Rope Extensions
80LBS x 8
90LBS x 8
100LBS x 5

Reverse D Ring Pull downs
30LBS x 10
35LBS x 7
30LBS x 8

So as you can see... I wasn't 100% so I reverted back to a completely volume session I figured that volume training was better than no training... now I am off to try and eat something... wish me luck...

Chin

Hollow
05-16-08, 12:01 pm
Determined? Chin it looks like you got your blinders on and you are just plowing ahead! Outstanding work Chin!!!

Chin
05-17-08, 12:37 am
Determined? Chin it looks like you got your blinders on and you are just plowing ahead! Outstanding work Chin!!!

I am trying... Thats all i can do...

Chin

Chin
05-17-08, 12:57 am
So I was debating about taking today off... but I got decent sleep and I got out of class fairly early...

So I had just enough time to get some abs and cardio done...

Abs...

Stability Ball Crunches
3 Sets x 14

Weighted Decline Crunches
3 Sets - 20LBS x 10

Weighted Oblique Crunches
3 Sets - 45LBS x 10

Hanging Knee Raises
3 Sets x 8

then I went for a 5KM jog for about 30 minutes...

Chin

Chin
05-17-08, 12:40 pm
SHOULDERS.... WOOOOHOOOOO

Military Press
95LBS x 12
125LBS x 10
145LBS x 7
165LBS x 4

Circuit time... with Lateral Dumbbell Raises, Seated Posterior Raises and Arnold Press into a Dumbbell Press...

Lateral Dumbbell Raises
40LBS x 8
45LBS x 8
50LBS x 7 - Dropped to 25LBS x 5

Seated Posterior Raises
40LBS x 10
45LBS x 10
50LBS x 10

Arnold Press into Dumbbell Press
40LBS x 8
45LBS x 6
50LBS x 5 - Dropped to 25LBS x 4

Then I moved over to the cable machine for another circuit... Bent Over Posterior Cable Raises, Lateral Cable Raises and Cable Upright rows

Bent over Posterior Cable Raises - Focusing on Negatives
30LBS x 8
40LBS x 4
30LBS x 6

Lateral Cable Raises - Focusing on breaking parallel and negatives
30LBS x 8
40LBS x 7
30LBS x 8

Cable Upright Rows - Focusing on negatives....
3 Sets - 100LBS x 10

Then I hit my traps with some Barbell Shrugs and Incline Dumbbell Shrugs supered...

Barbell Shrugs - Focusing on Isometric Holds
225LBS x 10
275LBS x 8
315LBS x 8

Incline Dumbbell Shrugs
45LBS x 10
65LBS x 10
75LBS x 8

Finished off my workout with some failure exercises Behind the neck military and lateral Dumbbell Raises supered

Behind the Neck Military Press
3 Sets - 85LBS x FAILURE

Lateral Dumbbell Raises
20LBS x FAILURE
20LBS x FAILURE
15LBS x FAILURE

I love volume... Not done for the day yet...

Chin

Chin
05-17-08, 3:26 pm
Alright so... Two protein shakes and 1 tub of cottage cheese later I was back at it...

4.6KM Jog... then back to the gym...

30 Minutes of Elliptical work
Light - Moderate
505 Cals Burned...

Then I did some Abs really quickly... not trying to overtrain

Oblique Crunches
3 Sets x 20

Frogger Sit ups
3 Sets x 10

Knees In Stability Ball
3 Sets x 10

TIME TO EAT...

Chin

Carpe Diem P.T
05-18-08, 8:07 am
thats a funky work out chin. so your not losing too much size from jogging?

Chin
05-18-08, 4:53 pm
thats a funky work out chin. so your not losing too much size from jogging?

Depends on where you want to lose the size buddy.... My cut down is going extremely well... The only really noticable place I've lost some size is off my chest... but its only been about 3/4"...

But my endurance is ridiculous right now... I have gone from a strictly strength based training to some agility, speed and endurance too boot... my strength has come down a little but right now I am more of an athlete than a body builder...

How is your wrist buddy?

Chin

Chin
05-18-08, 5:05 pm
As I was reading somewhere...

We are not made... We are born... Born to do this...

I was born... Born to lose... Born to lose everything... But as you lose you know where you stand... In doing so... you have a choice, all or nothing.

I choose everything... I choose to take everything... and leave nothing...

Cardio and Lower Back today...

12 Minutes of Walking on a Treadmill
Varying Incline
75 Cals Burned

30 of Elliptical work
Light
425 Cals burned

Weighted Lower Back Extensions supered with Incline Oblique Crunches

Weighted Lower Back Extensions
Bodyweight x 12
Bodyweight + 25LBS x 10
Bodyweight + 45LBS x 10

Incline Oblique Crunches
3 Sets x 12

Then I did some Good Mornings

Good Mornings
95LBS x 12
115LBS x 10
135LBS x 9

And finished it off with some Alternating Supermans Supered with Oblique Crunches

Alternating Supermans
3 Sets x 10

Oblique Crunches
3 Sets x 12

Chin

Chin
05-21-08, 12:07 am
Man Do I ever love cutting weight... its fun... relative to the madness of bulking... there is so many ways to do it...

But man does it really fuck up with your head... You look better... in some cases feel better... But man not being to push as much weight really is starting to piss me off...

Chest and Bis

Incline Dumbbell Press (30 Degrees)
45LBS x 12
65LBS x 10
85LBS x 7
95LBS x 5

Flat Dumbbell Press
65LBS x 8
85LBS x 6
95LBS x 6

Decline Hammer Strength Press
180LBS x 10
270LBS x 8
360LBS x 8

Cable Cross Overs
60LBS x 10
70LBS x 7
60LBS x 8

High Cable Curls - Focusing on Isometric Holds
40LBS x 10
40LBS x 12
40LBS x 12

Then I hit up some Incline Dumbbell Flyes

Incline Dumbbell Flyes
40LBS x 10
45LBS x 10
50LBS x 8

Finished off with my chest with some EZ bar Pull overs but then supered them with EZ bar Curls

EZ bar Pull Overs
3 Sets - 65LBS x FAILURE

EZ Bar Curls
65LBS x 10
65LBS x 9
65LBS x 10

Finished off my Bis by doing some Seated Alternating Curls

Seated Alternating Curls
3 Sets - 20LBS x FAILURE

Chin

Chin
05-22-08, 12:36 pm
So I forgot to post for yesterday... it was my leg day...

Incline Leg Press
180LBS x 6 - Split Reps x 5, 5
270LBS x 6 - Split Reps x 5, 5
320LBS x 5 - Split Reps x 4, 4
360LBS x 4 - Split Reps x 4, 4

Front Squats
135LBS x 8
185LBS x 8
225LBS x 6
275LBS x 4

Stiff Legged Deadlifts
135LBS x 10
225LBS x 8
315LBS x 5
315LBS x 3

Then I finished it off with some Leg extensions supered with Hamstring curls while doing body squats in the middle...

Leg Extensions
150LBS x 10
180LBS x 10
210LBS x 10 - Dropped to 130LBS x 8

Seated Hamstring Curls
150LBS x 10
180LBS x 10
210LBS x 9 - Dropped to 130LBS x 7

Simple...

Chin

Chin
05-23-08, 12:33 am
Last few days of my class... Getting worn down... Little sleep, trying to keep to my diet.. but when you spend 10 hours in the middle of the brush... it can make it difficult...

So I just did some core exercises and cardio today

30 minutes of elliptical work
Light pace
428 Cals burned

Started with some stability ball crunches

Stability ball crunches
3 Sets x 15

Then I did some Weighted Lower Back Extensions and supered them with Incline Oblique Crunches

Weighted Lower back Extensions
Bodyweight x 12
Bodyweight + 10LBS x 10
Bodyweight + 25LBS x 10

Incline Oblique Crunches
3 Sets x 10

Supered some Weighted Oblique Twists with some Oblique Crunches

Weighted Oblique Twists
3 Sets - 35LBS x 18

Oblique Crunches
3 Sets x 20

Then I did some supermans for my lower back

Supermans
3 Sets x 12

Finished it off with some Lying Leg hangs into Hip trusts

Lying Leg hangs into Hip trusts
3 Sets x 8

Looking forward to giving the game my 100% after Friday... look out everyone... Chin is back....

Chin

Chin
05-24-08, 5:32 pm
Well class is done.... work doesn't start yet... other than being strapped for cash life is good... and the competition is in full swing...

I know pics have to be in this monday... but things are looking good for me... not as well as I wanted but not bad considering how much work I've been putting into school...

So since my gym opens late and closes early tonight I had to double up...

Back and Triceps

Started it off with Wide Grip barbell rows and supered them with reverse grip barbell rows

Wide Grip Barbell Rows
135LBS x 14
185LBS x 10
225LBS x 8

Reverse Grip Barbell Rows
135LBS x 10
185LBS x 8
225LBS x 8

Weighted Wide Grip Chin ups
Bodyweight + 25LBS x 7
Bodyweight + 45LBS x 5 - Dropped to Bodyweight x 4

One Armed Dumbbell Rows
80LBS x 8
100LBS x 8

Wide Grip Lat Pull downs
140LBS x 10
160LBS x 8
180LBS x 6 - Dropped to 110LBS x 7

Finished off my back off by doing some Standing Cable Rows and supering them with single standing cable rows

Standing Cable Rows
120LBS x 10
140LBS x 10
160LBS x 10

Single Standing Cable Rows
60LBS x 10
60LBS x 10
80LBS x 8

Then I moved onto my Tris... supering rope press downs with reverse grip tricep extensions

Rope Press downs
100LBS x 12
120LBS x 10
140LBS x 7

Reverse Grip Tricep Extensions
40LBS x 8
40LBS x 6
30LBS x FAILURE

Single Armed Overhead Tricep Extensions
3 Sets - 20LBS x FAILURE

Not done there...

Chin

Chin
05-24-08, 5:35 pm
So with less than 3 hours til the gym closed... I managed to down a massive amount of protein and BCAAs... and back out in 45 minutes to jog it off

4.6KM Jog
HIIT Styles - Run for 15 Seconds... Jog for 1 minute

Back in the gym I did some elliptical work

Elliptical for 18 Minutes
Light pace
225 Cals Burned....

Now to go eat some steak....

Chin

Chin
05-25-08, 8:33 pm
Weight loss is my thing man... comes off in buckets... Diet plus massive stints of cardio... have me down almost 6 pounds this week... ha...

Today I got up after a great night of sleeping... did my cardio...

4.6KM Jog
HIIT Style - 10 second run / 60 second jog

Then it was into the gym for some cool down...

Elliptical work
15 Minutes - Light pace
225 Cals Burned

Then I decided to do some abs really quickly....

Stability ball crunch
3 Sets x 14

Then I did some Frogger Crunches supered with Oblique Crunches

Frogger Crunches
3 Sets x 10

Oblique Crunches
3 Sets x 20

Then I hit up the lower abs

Lying Leg hangs into a Hip Thrust
3 Sets x 8

Finished it off with some Decline Crunches
3 Sets x 10

Ha then I went home... ate... and I went to the field... I wanted to do some SPARQ training ... BUT... my friends were playing a game of pick up (Football)

2 Hours later... I am a different shade of colour... and pooped... (Glad I don't burn)

Time to eat it up and rest up for tomorrow... Gotta take some pics...

Chin

Chin
05-26-08, 11:25 pm
Alright... So apparently... I got injured last night in my football game...

When I dove for a catch I jammed my knee in the turf... Hurt just a little at the time... but it swelled up a bit... so I will watch it tomorrow during my leg day. Yeah and I got a minor sunburn too.

But I managed to do my cardio this morning without too much problems... 30C outside today... and I was double layered in a hoodie and sweat pants.

Elliptical Work
30 Minutes - Light pace
350 Cals burned

Then I did some abs

Double Crunch
3 Sets x 12

Planks
3 Sets - 30 Seconds

Oblique Crunches
3 Sets x 20

Then I finished my morning cardio with a 10 minute cool down session on the treadmill

Walking on the Treadmill
10 Minutes
35 Cals Burned

Chin

Chin
05-26-08, 11:32 pm
So today was my chest day... I was also training someone so I didn't have time to do my biceps

Incline Bench Press
135LBS x 12
185LBS x 8
225LBS x 7 - Dropped to 135LBS x 8

Flat Dumbbell Press
70LBS x 10
90LBS x 8
100LBS x 7 - Dropped to 60LBS x 6

Weighted Dips
Bodyweight + 35LBS x 8
Bodyweight + 70LBS x 8
Bodyweight + 70LBS x 7 - Dropped to Bodyweight + 35LBS x 4

Flat Dumbbell Flyes
40LBS x 12
50LBS x 10
50LBS x 8 - Dropped to 25LBS x 8

Then I finished my workout at the cable Machine Doing some Upper Cable Cross overs

Upper Cable Cross Overs
30LBS x 10
30LBS x 10
35LBS x 8

Then I did some Lower Cable Cross overs

Lower Cable Cross Overs
30LBS x 8
30LBS x 8

Chin

Chin
05-27-08, 12:05 am
Pics from the transformation Contest


Front Not Flexed (http://img337.imageshack.us/img337/1290/chin2frontnoflexbr3.jpg)

Front Flexed (http://img296.imageshack.us/img296/567/chin2frontflexwj2.jpg)

Side Not Flexed (http://img86.imageshack.us/img86/9876/chin2sidenoflextr9.jpg)

Side Flexed (http://img58.imageshack.us/img58/7913/chin2sideflexqs1.jpg)

Back not Flexed (http://img235.imageshack.us/img235/1882/chin2backnoflexmo7.jpg)

Back Flexed (http://img296.imageshack.us/img296/3332/chin2backflexik3.jpg)

Legs Not Flex (http://img296.imageshack.us/img296/7421/chin2legsnoflexsb0.jpg)

Legs Flexed (http://img242.imageshack.us/img242/1220/chin2legsflexqd4.jpg)

Stats...
Right Calf not flexed - 17.25"
Right Calf flexed - 18"

Chest not flexed - 46.25"
Chest flexed - 47"

Right Thigh not flexed - 26.5"
Right Thigh flexed - 27.125"

Right Arm not flexed - 16.5"
Right Arm flexed - 17.25"

Waist at Naval - 37"
Waist at Hips - 35.25"

Weight 228LBS - Probably a little lower... Scale at my gym is touch and go...

Chin



Chin

Northman
05-27-08, 1:56 am
Looking good! Abs are starting to show.

Hollow
05-27-08, 10:28 am
I don’t want to sound bias but we may be looking at a Canadian winner, oh yeah! Looking good Chin!

Chin
05-27-08, 11:11 pm
Man.. it is WEIRD working... I've been a student for the majority of my life... and working while not taking any class is weird...

So I have 2 part time jobs right now and I am looking for a third... But I will do just about anything to remain here and keep living how I'm living...

Cardio This morning...

Checking out my leg... still hurts... but its not bad

4.6KM Jog
Steady pace

Then I went to the gym to do some elliptical work

Elliptical Work
Light Pace - 18 Minutes
235 Cals burned

Then It was off to work...

Chin

Chin
05-27-08, 11:16 pm
Looking good! Abs are starting to show.

Ha, yeah I am noticing that... top 4 are out fairly well... but the bottom 2 are slow... gotta stick to the diet. Tan helps...


I don’t want to sound bias but we may be looking at a Canadian winner, oh yeah! Looking good Chin!

Oh I hope so buddy, I'm throwing in some OT to get this... I think I can help more than one person by winning this bad boy. I've lost about 20 pounds since The beginning of April, I figure I got about another 15- 20LBS to go... here's hoping...

Chin

Chin
05-27-08, 11:25 pm
Leg day... So I was checking out my bum knee...

Squat
135LBS x 12
225LBS x 10
315LBS x 8
365LBS x 6

Incline Leg Press
180LBS x 4 - Split Reps 4, 4
270LBS x 4 - Split Reps 4, 4
320LBS x 4 - Split Reps 3, 4

Stiff Legged Dead lifts
215LBS x 8
275LBS x 8
315LBS x 7

Then I finished off my legs by doing a circuit with Leg extensions, Body squats and Seated Hamstring Curls

Leg Extensions
150LBS x 10
180LBS x 10
210LBS x 10

Body Squats
3 Sets x 10

Seated Hamstring Curls
150LBS x 10
180LBS x 10
210LBS x 10

Time to rest... looking forward to a rest day...

Chin

Chin
05-28-08, 4:03 pm
Legs are still sore... walking them off...

Elliptical work
25 Minutes - HIIT Style - 20 Seconds as fast as possible and then 1 minute of rest
355 Cals Burned

Abs

Frogger Sit ups
3 Sets x 10

Weighted Rope Crunches
100LBS x 18
100LBS x 12

Oblique Crunches
2 Sets x 20

Chin

Chin
05-28-08, 9:55 pm
So I was going to take a day off today due to work... but I then got out of my meeting an hour early... so I hit up my back and triceps

Reverse Grip Bent Over Barbell Rows
155LBS x 12
205LBS x 10
235LBS x 8
255LBS x 6

Weighted Wide Grip Chin ups supered with Deadlifts

Weighted Wide Grip Chin Ups
Bodyweight + 25LBS x 7
Bodyweight + 35LBS x 6
Bodyweight + 45LBS x 4 - Dropped to Bodyweight x 4

Deadlifts
255LBS x 6
315LBS x 6
315LBS x 3, 3 - Rest Pause

Behind the Neck Wide Grip lat pull downs
80LBS x 10
100LBS x 10
120LBS x 10

One Armed Dumbbell Rows
90LBS x 8
110LBS x 8

Then I did some Standing Cable Rows and supered them with single standing cable rows

Standing Cable Rows - Focusing on Negative and holds
120LBS x 10
140LBS x 10
160LBS x 9

Single Standing Cable Rows
60LBS x 8
70LBS x 6
60LBS x 8


Then I supered Rope Press downs and High Rope Pulls

Rope Press downs
100LBS x 10
120LBS x 10
150LBS x 8

High Rope Pulls
80LBS x 10
100LBS x 8
120LBS x 8

Then I finished my workout by doing some Reverse Cable Pulldowns
30LBS x 8
40LBS x 7
30LBS x FAILURE

Chin
High Rope Pulls

Chin
05-29-08, 10:12 pm
Day in day out... I push... push myself to the limits... push the limits of what is normal... push my body to the limits... I will be the first person to admit overtraining and today I think I hit that limit... But its always good to know where you stand...

Woke up this morning and started off the day with a nice little run

4.6KM - Jog
Light Pace

Then I went to the gym and walked off the rest of my cardio

Walking on the Treadmill
12 Incline - 15 minutes
102 Cals burned


More to come

Chin

Chin
05-29-08, 10:31 pm
So realizing I had a soccer game tonight... I decided against my better judgment and went to the gym to train shoulders and traps... even after I did a light tricep work out yesterday... but I could still feel it...

Started off with some

Military Pressing
135LBS x 9
165LBS x 5
135LBS x 6

Seated Dumbbell Shoulder Press
60LBS x 8
70LBS x 8
75LBS x 7

Then I did some Standing Lateral Dumbbell Raises and supered them with Seated Posterior Dumbbell Raises

Lateral Dumbbell Raises
40LBS x 8
45LBS x 8 - Rest Pause
50LBS x 5 - Dropped to 30LBS x 6

Seated Posterior Dumbbell Raises
40LBS x 10
45LBS x 10
50LBS x 8 - Dropped to 30LBS x 8

Off to the cable Machine for some Lateral Cable Raises... effing love these

Lateral Cable Raises - Focusing on Negative and breaking Parallel
30LBS x 8
40LBS x 7
35LBS x 8

Finished off the workout with some Trap work by doing some Barbell Shrugs and doing some Alternating Lateral and Anterior Dumbbell Raises in super

Barbell Shrugs - Focusing On Isometric Holds
135LBS x 8
225LBS x 8
315LBS x 7

Alternating Anterior/Lateral Dumbbell Raises (When I mean Alternating... One arm does the Lateral the other does the anterior raise)
25LBS x 8
25LBS x 5
20LBS x 6

Then I went home Crammed down a Chinny Cheese Burger and went to the soccer field... which happens to be across from the gym... and play a 50 minute game of soccer... this is not as bad as you may think... I play goalie... but I am in long sleeves and pants... and even though I have lost more than 25LBS since April... I still can but heads...

50/50 ball and I smoked some guy... he happened to be like 5'7" - 140LBS... ha he regreted it...

and now I am off to suck up some cals... to hell with the diet for tonight...

Chin

Chin
05-31-08, 4:52 pm
Well after Thursday, I was all done.. body in tatters... I was debating going to train my legs... but my body felt unable...

And Seeing as how I had 3 Baseball games to play... I just took the day off and caloried it up...

So today I had a clean slate... and since I am going to Toronto for a few days next week I ended up doing Chest and Back today.... if you like super sets... ha you will like this one

Started with Incline Dumbbell Press and Supered with Reverse Grip Barbell Rows

Incline Dumbbell Press
45LBS x 12
60LBS x 10
75LBS x 8
85LBS x 7

Reverse Grip Barbell Rows
115LBS x 12
155LBS x 10
185LBS x 8
235LBS x 6 - Dropped to 135LBS x 5

Then I supered Wide Grip Bench Press with Wide Grip Lat Pulldowns

Wide Grip Bench Press
155LBS x 8
185LBS x 8
205LBS x 6

Wide Grip Lat Pulldowns
150LBS x 8
180LBS x 7
200LBS x 4 - Dropped to 150LBS x 6

Then I did some Cable Work... Supering Lower Cable Cross Overs and High Cable Cross Overs

Lower Cable Cross Overs - Focusing on Isometric Contractions
35LBS x 8
40LBS x 6
50LBS x 6

High Cable Cross Overs - Focusing on Isometric Contractions
35LBS x 12
40LBS x 10
50LBS x 10

Finished off my Back with some Decline EZ bar pull overs

Decline EZ bar pull overs
55LBS x 10
75LBS x 8
85LBS x 7

And I finished off my Chest by doing some Incline Dumbbell Flyes

Incline Dumbbell Fyles
40LBS x 8
30LBS x FAILURE
30LBS x FAILURE

Time to run....

Chin

Chin
05-31-08, 9:42 pm
Finished up the day with a 4KM jog around my school...

Then I jumped on the treadmill to cool down...

5 Minutes... Walking
8 Incline
35 Cals burned

Gonna go rest up for a big one tomorrow...

Chin

Carpe Diem P.T
05-31-08, 9:50 pm
u just dont stop do ya chin. u are looking great in the bustn ass thread too. lovin the traps!

Chin
06-01-08, 10:30 pm
u just dont stop do ya chin. u are looking great in the bustn ass thread too. lovin the traps!

Ha thanks Buddy, I am going to have to stop for a few days... I am going home for a few days and I don't know if it would be worth my time to pick up a gym membership but we will see...

Chin

Chin
06-01-08, 10:50 pm
Alright, Arm day... my arms had a pretty good pre exhaust from the Chest and Back day I had yesterday...

Started it off with Close Grip EZ bar curls and supered them with Lying Skull Crushers

Close Grip EZ Bar Curls
45LBS x 14
75LBS x 10
85LBS x 8
95LBS x 6

Lying Skull Crushers
45LBS x 12
75LBS x 10
85LBS x 8
95LBS x 5

Then supering Incline Alternating Dumbbell Curls with Overhead Tricep Extensions

Incline Alternating Dumbbell Curls
30LBS x 6
40LBS x 5
45LBS x 5

Overhead Tricep Extensions
60LBS x 10
80LBS x 10
90LBS x 7

Then I went over to the cable machine and did some Rope Press Downs

Rope Press downs
80LBS x 10
100LBS x 10
120LBS x 8
140LBS x 6

High cable curls - focusing on isometric holds and contractions
30LBS x 8
40LBS x 10
50LBS x 8
60LBS x 5

Finished off my workout by doing some Reverse Grip Spider Curls and supering them with single handed dumbbell preachers

Reverse Grip Spider Curls
55LBS x 8
75LBS x 4
55LBS x 6

Single Handed Preacher Curls
30LBS x FAILURE
30LBS x FAILURE

I was not done there... went home for some shakes and I was back out on the pitch playing some football.... just some pick up, get the legs going.... only 2 hours... ha time to head back to Toronto...

Chin

Hollow
06-02-08, 3:23 pm
Damn Chin! I'm left breathless reading your workouts! Great work Chin and congrats on dropping the 25 lbs since April!

Hollow
06-03-08, 1:51 pm
Happy Birthday Chin!

Chin
06-07-08, 8:40 pm
Happy Birthday Chin!

Hey Thanks buddy.... One year older... and I guess one year wiser... But being my birthday I spent the whole week in Toronto watching my brother while my parents were away... so I just took the time to relax and let my body recover from 2 a days...

I was down to 224LBS, but I put on about 4LBS from the 5 days I spent at home... food there tastes better, but not as healthy... ha

But its time to step my game back up and start the cutting again...

Chin

Chin
06-07-08, 8:56 pm
So first day back at it... I had a fairly subpar workout in my books... I may be changing my routine so I do not know what I am really doing yet so I just had a chest day...

Flat Bench Press
135LBS x 12
185LBS x 10
225LBS x 7

My left shoulder was doing something weird... it felt like I needed to pop it but I couldn't... It felt like I had some muscle separation in between my anterior and lateral delt

Incline Dumbbell Press (15 Degrees)
65LBS x 8
80LBS x 8
90LBS x 6 - Dropped to 50LBS x 8

Decline Hammer Strength Press
180LBS x 10
270LBS x 8
320LBS x 8

Then I did some Incline Dumbbell Flyes

Incline Dumbbell Flyes (15 Degrees)
35LBS x 12
40LBS x 10
45LBS x 10

then to finish off my workout I supered some Upper Cable Cross Overs with Lower Cable Cross overs

Upper Cable Cross overs - Focusing on negatives
30LBS x 8
35LBS x 8
40LBS x 7 - Dropped to 30LBS x 6

Lower Cable Cross Overs - Focusing on negatives
30LBS x 8
35LBS x 8
40LBS x 6 - Dropped to 30LBS

More to Come.... Went home... Took my protein shakes and then... decided to go for a run...

Its 40C with the humdix in Waterloo right now...

5KM Jog...

Lead to some dehydration vomiting... Its good to be back...

Chin

Chin
06-08-08, 4:32 pm
Right back into the thick of things.... gym is only open 6 hours today so... I started my day off with some jogging...

5.1KM - Jog

Then I went to the gym and cooled down walking on the treadmill for 5 minutes... I also broke it...

then I did some abs by doing a circuit...

Frogger Crunches
3 Sets x 18

Weighted Oblique Twists
3 Sets - 45LBS x 20

Weighted Oblique Crunches
3 Sets - 45LBS x 12

Oblique Crunches
3 Sets x 20

"Back" for more later...

Chin

Chin
06-08-08, 9:06 pm
Alright so I crammed down 2 meals then was back into the gym... this day just turned into a big carb load for me...

Started it off with...

Reverse Grip Barbell Rows and supered them Wide Grip Chin ups

Reverse Grip Barbell Rows
115LBS x 14
185LBS x 10
225LBS x 7
255LBS x 4 - Dropped to 225LBS x 4

Wide Grip Chin Ups
Bodyweight x 8
Bodyweight x 6
Bodyweight x 8

Wide Grip Reverse Grip Lat Pulldown
150LBS x 8
170LBS x 8
190LBS x 6 - Dropped to 130LBS x 4

Close Grip Seated Row - Focusing on Holds and Negatives
130LBS x 10
160LBS x 8
190LBS x 5 - Dropped to 150LBS x 4

Straight Arm Lat Pulldown
50LBS x 8
60LBS x 5
50LBS x 9

So right after I decided to go home and take my shakes then I hit the field for a game of pick up football which was finished after an hour due to the down pouring... man I got soaked...

Chin

Chin
06-09-08, 2:05 pm
Ha it really is true... as the temperature goes up... more layers go on...

I guess there is a reason they call it a "sweat"er .... and "sweat" pants...

Anyways, so I geared up and went to the gym this morning to cut some weight...

40C with the humidity today...

and I went to the treadmill and started it up

Treadmill - Light Jog
12 minutes
85 Cals burned

Then I hopped on the Elliptical for some more work

Elliptical - Light to Moderate pace
30 Minutes
435 Cals burned...

Stretched it out... went home ate then went to my softball game for an hour...

Chin

Chin
06-09-08, 11:14 pm
Lightening spreading across the sky... thick black clouds rolling in... the signs of an incoming storm. There is something ominously beautiful about such a storm... It can cause great devastation but at the same time be spectacular...

I find that there is a similar dimension to this in the gym... the energy put into lifting, cardio and exercising is raw... powerful shit... The emotion stirs when someone hits that PR or just lifts to the point of exertion... and in the end after all your dues are paid in full... how can you argue with the end result...?

Leg Day...

Squats
185LBS x 10
275LBS x 8
335LBS x 7
385LBS x 5

Then I did some Stiff Legged Deads and Supered them with a Hack Squat (Reverse Deadlift)

Stiff Legged Deadlifts
225LBS x 8
275LBS x 8
325LBS x 2, 4 - Rest Pause - No Caulk, No Straps... Sweating badly...

Hack Squat (Reverse Deadlift)
225LBS x 6
275LBS x 6
325LBS x 4

Leg press
280LBS x 10
400LBS x 10

Leg Extensions
170LBS x 12
200LBS x 10
230LBS x 9

Good Mornings
115LBS x 8
165LBS x 6
175LBS x 4 - Dropped to 115LBS x 5

Then I finished it off with some

Wide Stance Squats
115LBS x FAILURE

Body is hurting... 3 Days of solid training has brought me to the verge of puking after every weight session... But I just have to pull my hood down low and grind it out...

Chin

Northman
06-09-08, 11:18 pm
That's how you are supposed to train... With heavy weight!

I saw lightening where I was too. It hit the ground about 20m away from my truck!

Hollow
06-10-08, 6:41 am
At this rate you will be dubbed The lean mean cardio killing machine! You certainly have brought a lot of intensity to this transformation contest Chin! Great workouts!

Chin
06-10-08, 1:56 pm
2 a days... Will bring you down to your wits end every time... Especially in a hoodie and sweats...

Elliptical - Moderate Pace
30 Minutes
437 Cals burned

Then I decided to do some Calves

Standing Calf Raises
135LBS x 20
185LBS x 20
255LBS x 15

Seated Calf Raises - Focusing on Isometric Contractions
60LBS x 12
80LBS x 10
80LBS x 9

Donkey Raises (Seated Calf Raises from a leg press machine)
230LBS x 14
230LBS x 15
230LBS x 10

Then I finished off my workout by walking it off

Treadmill - Walking
7 Minutes
28 Cals burned...

Chin

Chin
06-10-08, 11:20 pm
I am gasssing out... Leaning on my supps more and more... But I am determined to win this sucker...

Shoulder Day...

Seated Dumbbell Shoulder Press
45LBS x 12
65LBS x 10
75LBS x 7
80LBS x 6 - 2 Forced Reps

Then I did Lateral Dumbbell Raises and supered them with Bent Over Posterior Dumbbell Raises

Lateral Dumbbell Raises
45LBS x 10
50LBS x 8
55LBS x 5 - Dropped to 30LBS x 5

Bent Over Posterior Dumbbell Raises
45LBS x 12
50LBS x 10
55LBS x 7 - Dropped to 30LBS x 4

Over the the Cable Machine to do some cable flyes, rear delt supered with lateral

Rear Delt Cable Flyes - Focusing on Negatives
25LBS x 9
30LBS x 8
35LBS x 8

Lateral Cable Flyes
25LBS x 6
35LBS x 8
40LBS x 7

Finished it off with some Trap work...

Dumbbell Shrugs - Focusing on Isometric Holds
75LBS x 10
90LBS x 10
100LBS x 8

Behind the Back Shrugs (On the Shrug Machine) - Focusing on Isometric Holds
170LBS x 10
200LBS x 10
200LBS x 8

Chin

Chin
06-10-08, 11:22 pm
At this rate you will be dubbed The lean mean cardio killing machine! You certainly have brought a lot of intensity to this transformation contest Chin! Great workouts!

I love my cardio... I might start dating this girl just to use her in ground pool on a regular basis...


That's how you are supposed to train... With heavy weight!

I saw lightening where I was too. It hit the ground about 20m away from my truck!

Since when did you get a truck? Or your work truck from the airport?

Chin

Carpe Diem P.T
06-10-08, 11:42 pm
nice numbers on the shoulder press. u are ahead of me there for sure. good stuff!

Northman
06-11-08, 12:17 am
Since when did you get a truck? Or your work truck from the airport?

Chin

Work truck.

Chin
06-11-08, 2:47 pm
nice numbers on the shoulder press. u are ahead of me there for sure. good stuff!

Thanks Brad, I've been having this reoccuring shoulder problem brought on by a dive in a football game... But considering my PR is 90LBS for 3 reps I think it is almost better...

Chin

Chin
06-11-08, 2:48 pm
Busy Day tomorrow so I am going to take all of tomorrow off...

So today I started off my day with a run

4.5KM - Run

Then I Chowed down on some eggs and gatoraid and was on the baseball diamond for an hour game...

Gonna turn in an arm day for tonight...

Chin

Chin
06-12-08, 2:26 am
Arm Day

EZ Bar Curls supered with Incline Skull Crushers

EZ Bar Curls
35LBS x 12
65LBS x 10
85LBS x 7
95LBS x 6
105LBS x 4

Incline Skull Crushers (15 Degrees)
35LBS x 12
65LBS x 10
85LBS x 10
95LBS x 8
105LBS x 6

Then I inclined some Dumbbell Curls
40LBS x 6
45LBS x 6
50LBS x 3 - Dropped to 30LBS x 5

Overhead Dumbbell Tricep Extensions
80LBS x 8
90LBS x 8
100LBS x 4

Reverse Single Cable Pulldowns - Focusing on Holds
30LBS x 8
40LBS x 8
50LBS x 7

High Cable Curls - Focusing on Holds and Negatives
40LBS x 12
50LBS x 8
60LBS x 9

Reverse Grip Spider Curls
65LBS x 6
65LBS x 5

Finished it off with some alternating Dumbbell Curls

Alternating Dumbbell Curls
2 Sets - 20LBS x FAILURE

Chin

Chin
06-13-08, 1:49 pm
Great rest day yesterday... Rest can help the soul

Although I went to an All you can Eat Sushi and probably gained a crap load of weight... But I needed to Carb it up...

I have begun my all out assault on myself... I have started a new supplement regime... Failure is not an option...

I estimated that for this transformation to have a legitimate shot to win I would have to cut down about 40LBS... In all honesty... I am built to cut weight... given enough time... Keto has been good to me and I have yet not used any "fat burners"... I sit here with 4" off my waist at 219LBS... that is 29LBS since the beginning of Summer. 20LBS to lose in 5 weeks... Not an issue...

38C out today with the Humidity...

Still out there running it out...

4.9KM - Jog

then I went into the gym to to cool down and do some abs...

Treadmill - Walking
5 Minutes
22 Cals burned

Stability Ball Crunches
3 Sets x 10

Stability Planks with Knees In - I've done this one before but never explained it. Basically you do a plank with your forearms on the ball and you alternate kneeing the ball.

3 Sets x 30 Seconds w/ alternating knees

Then I supered Oblique Crunches with Lying Leg Raises

Oblique Crunches
3 Sets x 20

Lying Leg Raises
3 Sets x 8

In the next 2 weeks I am really going to try to cut the remaining weight I need to then balance my body's settling point at about 205LBS so that I can move around freely at the lower weight. For all of your readers... Stay tuned... the best has yet to come...

Chin

Hollow
06-13-08, 2:05 pm
Talk about being at the opposite end of the spectrum...looks like you live for cardio during the heat and humidity where I'd rather do it in the sub-zero temperatures! Your crazy Chin!

Chin
06-13-08, 9:11 pm
Talk about being at the opposite end of the spectrum...looks like you live for cardio during the heat and humidity where I'd rather do it in the sub-zero temperatures! Your crazy Chin!

I was born for the heat.. I don't know about you... I just remember the time I had to meet you outside the petro can and after 20 minutes toes and fingers were completely numb and you were unphased...

That was ridiculous...

Chin

Chin
06-13-08, 9:36 pm
So I am in the process of modifying my workout routine to maximize the effects on my problems areas...

Being mainly Arm size, Chest thickness, Trap height and Shoulder Even/Roundness...

So reworking everything this is my Back and Trap Day...

Weighted Wide Grip Chin ups - Focusing on a hold at the top and hitting the bottom completely
Bodyweight x 8
Bodyweight + 25LBS x 7
Bodyweight + 35LBS x 4 - Dropped to Bodyweight x 4

Deadlift
225LBS x 6
315LBS x 5
405LBS x 2, 1 - Rest Pause

Then I supered Behind the neck lat pull downs with Wide Reverse Grip Lat Pull downs

Behind the Neck - Lat Pull downs
70LBS x 10
100LBS x 10
130LBS x 8

Wide Reverse Grip Lat Pull downs
100LBS x 10
130LBS x 9
160LBS x 5 - Dropped to 110LBS x 5

Then I did a Set of Seated Close Grip cable rows... but then some arse hopped on the machine and refused to move his ass...

Seated Close Grip cable Rows - Focusing on Holds
140LBS x 8

So I tried something new that would help my tree...

Standing Rope Rows
110LBS x 10
130LBS x 10
160LBS x 7

Then I did some singles... Single standing Cable rows

Single Standing cable rows
70LBS x 8
70LBS x 9
70LBS x 8

Then went to hit up my traps... I did some behind the back barbell shrugs and supered them with dumbbell shrugs

Behind the back Barbell Shrugs - Focusing on Holds
225LBS x 8
275LBS x 6
275LBS x 6

Dumbbell Shrugs
90LBS x 10
90LBS x 8
90LBS x 8

I am going to give a chest and light shoulder session tomorrow morning and see how it goes..

Chin

Chin
06-14-08, 4:30 pm
I once read somewhere... the greatest gains can be made outside of your comfort zone... I find in my gym anyways that alot of people will just conform to the same routine and be content with the same outcome over and over again. To a certain degree I forgot this... and I am in the process of changing it... or progressing through adaptation...

Chest and Shoulder Day

Incline Bench Press
115LBS x 14
165LBS x 10
195LBS x 7
225LBS x 4 - Dropped to 135LBS x 6

Flat Dumbbell Press
85LBS x 8
95LBS x 6
100LBS x 6 - Dropped to 65LBS x 5

Then I started doing Weighted dips and supering them with Seated Cable Cross overs... a new addition I had brought in to help fix my chest

Weighted Dips
Bodyweight x 7
Bodyweight + 25LBS x 9
Bodyweight + 60LBS x 8

Seated Cable Cross Overs - Focusing on Isometric Holds
40LBS x 10
50LBS x 8

Alright here is where my patience got tested... Some dude that was probably 5'2" - 100LBS came over inbetween my sets and took one side of the cable machine... Which isn't normally a big deal... but when he was done I went in to ask him if I could get it back and he said "I'm not done with it yet..." I wanted to knock his head off... doing bicep curls on the fucking cable machine... so I just left and went back to the iron...

I decided this would be a good time to try and get some rage out... and try something new so I did some military pressing... with BigAnt's advice some behind the neck and infront... so I tried this new exercise

Alternating Front and Behind the Neck Military Press - 2 infront, then 2 behind... right down to the Chin (Har har)

95LBS x 8
105LBS x 8
115LBS x 7

Then I did a small circuit with some Flat Dumbbell Flyes, Seated Lateral Dumbbell Raises and Seated Posterior Dumbbell Raises

Flat Dumbbell Flyes
30LBS x 10
35LBS x 10
25LBS x 16

Seated Lateral Dumbbell Raises
30LBS x 8
35LBS x 8
25LBS x 6

Seated Posterior Dumbbell Raises
30LBS x 10
35LBS x 11
25LBS x 10

Went to the cable machine and then Supered Lateral Cable Raises with some Bent over Cable Raises

Lateral Cable Raises
30LBS x 6
30LBS x 5

Bent over Cable Raises
30LBS x 7
30LBS x 6

I like this workout... I kept my rest periods fairly short... got it done in just over an hour for the amount of volume... but for the future I am going to separate my back and traps workout from this one with a leg day... because my traps are sore as hell... and effected my Military's a little...

Not done yet...

Chin

Chin
06-14-08, 4:41 pm
Pushing the boundaries of comfort... and sanity at the same time I love it...

So I suited up directly after this workout... and hit the road for a jog... Hoodie and sweats... gotta love them...

5.3KM - Jog...

Then I went to the gym... Cooled down on a Treadmill

Treadmill - Walk
5 Minutes
27 Cals burned

Stretched it out... and jogged my ass home...

And this is where the comfort thing comes in... I run pretty much the exact same route... its basically these city blocks revolving around and it takes me approximately 45 mins - 1 hour to get this cardio done... (Including Gym stretch time)

However there is this intersection at King and University that I cross 3 times on my route... just so happens there is a Starbucks there... and these girls have seen me pass twice there... On the 3rd time one of them stops me and asks me...

"Why do it? Why run in the sweater and sweats? Why put yourself through all that effort?" A little stunned I stopped and said "This is who I am.. and this is what I do..." And this is it really... my underlying desire to be the best possible person I can be... is there anymore thought required?

Chin

Chin
06-15-08, 7:37 pm
Alright... So... I think I finally figured this out... my new routine anyways...

My ultimate goals are obviously to drop the remaining 20LBS I need to lose for this transformation contest...

My major problem areas are: My Upper Chest... Shoulder roundness and arm size...

The fact that I have a very large wing span and fairly elongated don't help my situation much... but this is my solution...

Sunday: Core - Cardio
Monday: Back, Traps - Cardio
Tuesday: Legs
Wednesday: Chest, Shoulders - Cardio (Focusing on Chest with some Shoulders)
Thursday: Core - Cardio
Friday: Shoulders, Traps, Chest - Cardio (Focusing on Shoulders + Traps with some Chest)
Saturday: Arms - Cardio

Now Some of you may think this is excessive... Who am I kidding... it is extremely excessive... But I want to win...

The thing about my cardio is... it comes in several forms and I may not necessarily get to do it all... or I may just do more than I list... Also the core training may be accompanied with cardio which may also be a calf workout...

I only hit my legs once a week... A) My legs are by far my best attribute... I mean at just under 27" they are already spidered with Veins... B) My cardio compensates for a some of the leg workouts...

Any Opinions?

Chin

Chin
06-15-08, 7:52 pm
Ha... I slept something like 12 Hours last night... It was fun... so this is one of the days where I've woken up and decided not to cardio... my body felt really weird not doing it... I was sorta in a daze waking up and actually eating a solid meal...

But anyways I feel really good... without that morning cardio session I have lots of energy and I'm not really struggling with energy levels...

Leg Day...

Wide Stance Squats
155LBS x 12
225LBS x 8
295LBS x 8
365LBS x 6 - 1 Forced Rep

Stiff Legged Deadlifts
135LBS x 8
225LBS x 6
315LBS x 5
365LBS x 2, 1 - Rest Pause
365LBS x 2

I am having a really hard fucking time holding onto this bar... Only when I do Stiff Legged Deads... it is really starting to annoy me... I think I might have to do something about my grip strength...

Wide Stance Deadlifts
365LBS x 4
365LBS x 2
365LBS x 2

Seated Hamstring Curls
150LBS x 10
180LBS x 10
210LBS x 9
230LBS x 4 - Dropped to 150LBS x 5

Hollow you are going to love this...

Leg Extensions
150LBS x 10
180LBS x 10
210LBS x 6 - Dropped to 120LBS x 26, 14, 11 - Rest Pause (This was probably the most insane and ludicrous thing I have ever done... I wanted to get to 100... but I couldn't lol. My Legs were jello and I actually had to lean up against the machine for about 5 minutes... it literally brought me to tears...)

Single Stiff Leg Stretches
20LBS x 4
20LBS x 5
20LBS x 4

Bench Step Ups
20LBS x 6
20LBS x 6
20LBS x 6

My head actually hurts from doing this workout... Cardio tomorrow morning will be fun...

Chin

Hollow
06-16-08, 9:21 am
YES! Outstanding leg day Chin! How are the "jello" legs!?

Chin
06-16-08, 1:10 pm
Big thunder storm here last night... kept me up for a chunk of the night...

So I started off my day by getting my sweat suit on... and walking off the to the gym

Recomb Bike - Warm up
Light Pace - 13 Minutes
115 Cals Burned

Elliptical
Light - Moderate - 30 Minutes
455 Cals Burned

Then I stretched it out... headed home ate my eggs and was on the diamond for an hour... Where I flexed my gun show and hit a huge jack... I was impressed...

Chin

Chin
06-17-08, 12:35 am
So I had to work today late... so it threw me into a tail spin for the gym... I was suppose to do Shoulders with a side of Chest but I couldn't so I will figure something out for tomorrow...

I however did manage to get my shoulders done and some traps...

So I started her off with some behind the neck Military Presses

Behind the Neck Military Presses
95LBS x 10
125LBS x 7
145LBS x 6
155LBS x 4

Then I set up a Circuit with... Anrold Presses into Dumbbell Shoulder Presses, Seated Lateral Dumbbell Raises, and Seated Posterior Dumbbell Raises

Arnold Presses Into Dumbbell Shoulder Presses
25LBS x 8
35LBS x 7
40LBS x 6

Seated Lateral Dumbbell Raises
25LBS x 10
35LBS x 8
40LBS x 5 - Dropped to 20LBS x 8

Seated Posterior Dumbbell Raises
25LBS x 10
35LBS x 10
40LBS x 8

Then I went to the cable Machine and did some Lateral Cable Raises

Lateral Cable Raises - Focusing On Negatives
30LBS x 6
40LBS x 5
30LBS x 6

Bent Over Posterior Cable Raises - Focusing On Negatives
30LBS x 7
40LBS x 6
40LBS x 6

Then I did some Dumbbell Shrugs

Dumbbell Shrugs - Focusing on Isometric Holds
70LBS x 12
80LBS x 15
100LBS x 10

Chin

Chin
06-17-08, 12:37 am
YES! Outstanding leg day Chin! How are the "jello" legs!?

Ha it got the veins out... I wish the picture was a little better but you can definitely see them... even 2 days later...


Front Not Flexed (http://img366.imageshack.us/img366/3050/chin3frontnoflexmr9.jpg)

Front Flexed (http://img149.imageshack.us/img149/121/chin3frontflexnv9.jpg)

Back Not Flexed (http://img524.imageshack.us/img524/8287/chin3backnoflexor5.jpg)

Back Flex (http://img237.imageshack.us/img237/9384/chin3backflexxh7.jpg)

Side Not Flexed (http://img89.imageshack.us/img89/3523/chin3sidenoflexsf4.jpg)

Side Flexed (http://img125.imageshack.us/img125/1040/chin3sideflexkj3.jpg)

Legs Not Flexed (http://img508.imageshack.us/img508/5536/chin3legsnoflexzs8.jpg)

Legs Flexed (http://img177.imageshack.us/img177/3695/chin3legsflexws7.jpg)

Transformation Pics... Thanks for the Suggestion Hollow...

Chin

J Wong
06-17-08, 12:38 am
I love doing circuits on shoulders, fries them.

Northman
06-17-08, 1:44 am
It hardly seems fair that your back is wider than mine.

Chin
06-17-08, 1:23 pm
I love doing circuits on shoulders, fries them.

By definition I am a high volume, superset/circuit kinda guy.. I love them... Have you posted in here before boom? Its always great getting input from new people...


It hardly seems fair that your back is wider than mine.

I know what you mean buddy.... In retrospect you lift way heavier and work yours alot harder... I think the difference is... A) I rest more than you lol B) I've worked really really hard on pull my upper lats out... and the 4" I lost off my waist really helps show them....

I am betting if you leaned right out you could look better than me...

Chin

J Wong
06-17-08, 1:27 pm
No, never posted, just been reading. Good luck with your cut. I also like the whole superset thing, I love dropsets especially.

Chin
06-17-08, 1:28 pm
Balls could out this morning... It was like 10C when I woke up... So I threw on my sweat suit and headed to the gym to lean down...

Treadmill - Jogging for warm up
8 Minutes
55 Cals burned

Elliptical - HIIT Style, Moderate to Heavy
30 Minutes
473 Cals burned

Stretched it out and prepping for a Upper body pump tonight with a Chest and Back session...

Chin

Chin
06-17-08, 8:25 pm
No, never posted, just been reading. Good luck with your cut. I also like the whole superset thing, I love dropsets especially.

Nothing like a good drop set to get the burn going... I love them... Thanks I appreciate the support... and I am always open to criticism...

Chin

Chin
06-17-08, 8:50 pm
I should have done this yesterday to look better for the pics but oh well I will just have to do it for the next one...

Chest and Back Day

Started it off with Wide Grip Bent Over Barbell Rows and supered them with... Flat Dumbbell Press

Wide Grip Bent Over Barbell Rows
115LBS x 12
155LBS x 10
185LBS x 9
205LBS x 7

Flat Dumbbell Press
40LBS x 12
60LBS x 10
75LBS x 10
85LBS x 8

Wide Grip Lat Pulldowns
150LBS x 8
170LBS x 6
190LBS x 4 - Dropped to 120LBS x 5 - I actually broke the machine... Pulled the wheel right off the pin...

Weight Dips
Bodyweight + 25LBS x 7
Bodyweight + 45LBS x 8
Bodyweight + 70LBS x 8

Incline Dumbbell Press
65LBS x 10
75LBS x 10
85LBS x 9

Then I hit up the cable machine for some Upper Cable Cross overs and Standing Cable Rows

Upper Cable Cross Overs - Focusing on Isometric Contractions
30LBS x 4 - Split Reps 2, 2 - 2
35LBS x 4 - Split Reps 3, 3 - 2
40LBS x 3 - Split Reps 2, 2 - 1

Standing Cable Rows - Focusing on Isometric holds and negatives
120LBS x 10
140LBS x 10
160LBS x 8

Then I finished it off with some behind the back Shrugs

Behind the Back Shrugs - Focusing on Isometric Holds
225LBS x 10
315LBS x 8
365LBS x 5

Then I supered some Inverted Rows and Push ups to Failure...

Inverted Rows
2 Sets x FAILURE

Push Ups
2 Sets x FAILURE

I love this workout combo... everything swells to unimaginable proportions... My Chest measures almost 49" thats almost 2" more than when I started...

Chest back day... Face the pain... reap the rewards...

Chin

J Wong
06-17-08, 9:41 pm
Have you ever supersetted high to low and low to high cable crosses? I do them every 3 weeks or so, shocks the chest great, I need it in my most recent workout(last post in my journey).