Asian Geek Aspiring to Become Body Builder

[pete89]

Bench/Upper

Chest/Upper

Bench:
45x8
45x8
135x8
165x6
195x5
225x3
225x3
225x3
225x3
225x3
195x11
195x10

Incline Bench:
175x5
175x5
175x5


WG Lat Pull Downs 3:2:1
3x12

Barbell Rows 3:2:1
3x12

Skull Crushers 3:2:1
3x15

BB Curls
3x15

Abs

300kcal cardio

Thoughts
Another great session. Starting to really wrestle with what I want to do with bodybuilding, or if I should even compete. I feel like I am designating a date to compete (2015 summer) prematurely, yet I am not nearly equipped to start competing yet. I may just end up doing a 4-5 month 'cut' starting January and go back into a leaner bulk. Decisions decisions!!

its always good to do a first show to get your feet wet. You will know right after if competing is something you want to take on long term or if its something you want to do every few years. I always recommend doing that firs show when you have the time to devote 100% to it. It will be a real learning experience

[choinw]

its always good to do a first show to get your feet wet. You will know right after if competing is something you want to take on long term or if its something you want to do every few years. I always recommend doing that firs show when you have the time to devote 100% to it. It will be a real learning experience

Great advise! I am most likely just getting nervous

Yesterday Light Bench/Upper session:

Bench:
45x8
155x8
175x5
5 second pause
205x3
205x3
205x3
205x3
205x3
AMRAP
175x16
175x15

Close Grip Bench:
185x10
185x8
185x8

DB Fly 3:1:1
4x12

Face Pulls 3:2:1
3x12

CG Lat Pull Downs 3:2:1
3x12

Reverse Grip Tri PushDowns super set with rope Curls 3:2:1
3x12

350kcal cardio

Thoughts
Body is doing much better at recovering from 2 bench days, really looking forward to the progress this time around. I will be squatting today right after work. I have been so busy with life these days that I have been squeezing in my workouts whenever I can. Regardless, the training and nutrition has been good.

[IK9]

Way to stay on track despite a busy schedule! Nice work

[choinw]

Squats:
45x8
45x8
45x8
185x10
185x10
185x10
295x3
315x3
335x3

Leg Press 3:3:1
4x12 reps

Leg Extensions 3:1:1
3x12 reps

Abductors super set 3:1:1
3x12

calf raises 3:3:1
5x12 reps


Thoughts

Great session, left side is still a little tight but it's getting better! 335x3 was super smooth, definitely making some squat gains

[jpfaherty]

Yeah buddy! Da gainz keep on coming!

[choinw]

Over head press (standing)
85x10
85x10
85x10
135x3
145x3
155x3

DB Side Laterals
3x12 reps

DB Row 3:2:1
3x12

Reverse Fly 3:2:1
3x12 reps

BB Shrugs 1:3:1
185x10 x 3 sets

BB Curl 1:3:1
Rope push downs 1:3:1
3x12 reps

Thoughts

Had to get this workout in after 9pm last night, which is late for me. After work then volunteering, I just didn't have time to squeeze in a session before hand. So, I was worn out but nevertheless still had a good session. My macros are cut but my weight is still not budging from 187. It has been consistently 187 for a while, but as long as it doesn't creep higher I should be good to go.

[choinw]

Yeah buddy! Da gainz keep on coming!

Thanks coach!

Way to stay on track despite a busy schedule! Nice work

Thanks bro, hope you're doing well with the GF.

[choinw]

Deadlift/Hamstring Day
45x8
45x8
135x8
225x10
225x10
225x10
385x3
405x3
425x3

Romanian Dead Lifts:
225x12
225x10
225x10

Leg Curl 3:3:1
3x12

DB Lunges
35lbs 3x12

Leg Curl laying down 3:3:1
3x12

Seated Calf Raises 3:3:1
5x12

7x HIIT

Thoughts:
Those 425x3 actually felt pretty heavy, I think my body was just exhausted from the week. But everything still went up smoothly.!

I've been a day late on updating this journal because I sold my laptop in my efforts to minimalize my life I'm a huge tech nerd so this is going to be hard.

Weighed in at 185 this morning!! JP cut out my cheat meals and macros and I finally got a hiit session in. Starting to get a bit leaner, I would like to stay around here until it's prep time.

[jpfaherty]

nice session

[choinw]

Bench:
45x8
45x8
135x8
165x6
195x5
225x3
235x2
235x2
235x2
235x2
175x17
175x14

Incline Bench:
185x4
185x4
185x4


WG Lat Pull Downs 3:2:1
3x12

Barbell Rows 3:2:1
3x12

Skull Crushers 3:2:1
3x15

BB Curls
3x15

Abs

350kcal cardio

Thoughts:
Another good old session, bench is feeling good. Weight is staying down so all is good

Enjoying this off day and being a complete coach potato!

[IK9]

Rest & relaxation.. mmmmmmmmm

[choinw]

Bench:
45x8
135x8
165x8
195x5
225x3
225x3
225x3
225x3
225x2 (failed last one)
AMRAP
155x20
155x16

Close Grip Bench:
175x10
175x10

DB Fly 3:1:1
4x12

Face Pulls 3:2:1
4x12

CG Lat Pull Downs 3:2:1
4x12

Reverse Grip Tri PushDowns super set with rope Curls 3:2:1
3x12

350kcal cardio

Thougnts

Posting while Im on a pc. Failed on my last set of bench, but i'm doing much better on this back to back benching schedule. Not much else to report in, still chugging along

[choinw]

Squats:
45x8
45x8
45x8
185x10
185x10
185x10
285x5
315x3
355x1
300x8

Leg Press 3:3:1
3x12 reps

Leg Extensions 3:1:1
2x12 reps

Abductors super set 3:1:1
2x12

calf raises 3:3:1
5x12 reps

Thoughts

My days are not getting any slower, been super busy. I've been heading to the gym around 9pm these days squeezing in these workouts But as always, keeping my head down and grinding through life. No complaints here.

Macros are staying lower, weight is around 186.

Will be getting in another late work out tonight.

[choinw]

Always a day behind on posting here! After selling my laptop i'm just not on the web much these days.

But did shoulders on Wednesday:

Over head press (standing)
85x10
85x10
85x10
135x5
145x3
165x1

DB Side Laterals
4x12 reps

DB Row 3:2:1
4x12

Reverse Fly 3:2:1
4x12 reps

BB Shrugs 1:3:1
185x10 x 3 sets

BB Curl 1:3:1
Rope push downs 1:3:1
3x12 reps

Thoughts

165 was very difficult, almost didnt get it. Overhead pressing is definitely a new weakness for me, seems like pushing in general is hard =/ Nothing to do but to keep up the grind. On another note, JP decided to keep my macros lower for the remaining period of my bulk season. I'm fine with that since i'd actually like to be leaner than I am now. (got a bit fluffy).

Weight is averaging at 186-187.

[jpfaherty]

I've been swamped too man! We're living that rat race!!

You're doing great tho, just keep giving 100% each day you walk through those gym doors. Results will follow.

[choinw]

I've been swamped too man! We're living that rat race!!

You're doing great tho, just keep giving 100% each day you walk through those gym doors. Results will follow.

Thanks JP always appreciate you checking in here! Took a look at my workout for today and it has me pulling 450 on deadlift today, 100% is what i'll be needing tonight lol!

[IK9]

Why did you sell your laptop

[choinw]

Why did you sell your laptop

Felt like I was being too materialistic. I'm a huge tech nerd and always had a hard time turning away from the latest and greatest. So by selling my tech toys, it's my way of fighting my pointless desires and spending more time doing more productive things. That's exactly what bodybuilding is for me as well. It's my way of mastering my own flesh, because by nature i'm very lazy and love to gorge on food. Bodybuilding has brought discipline into my life.

lol, sorry to get all philosophical.

Anywho, time to update my two workouts.

Deadlift/Hamstring Day
45x8
45x8
135x8
225x10
225x10
225x10
385x5
405x3
445x1
385x8

Romanian Dead Lifts:
225x12
225x10

Leg Curl 3:3:1
2x12

DB Lunges
35lbs 2x12

Leg Curl laying down 3:3:1
2x12

Seated Calf Raises 3:3:1
5x12

7x HIIT

Today:

Bench:
45x8
45x8
135x8
165x6
195x5
225x3
225x3
225x3
225x3
225x3
195x12
195x10

Incline Bench:
195x3
195x3
195x3

WG Lat Pull Downs 3:2:1
3x12

Barbell Rows 3:2:1
4x12

Skull Crushers 3:2:1
4x15

BB Curls
4x15

Abs

350kcal cardio

Thoughts

Overall, week three has been TOUGH. All my workouts had me build up to a 95% max and the volume is always insane on week 3. I have been looking like a raccoon all week (bags under my eyes), but didn't miss a workout and hit all my sets.

Diet has been consistent and i'm finally seeing 185 on the scale again lol. At the macros JP set me on, it looks like it's SLOWLY leaning me out. I have no problem with that, however i'll be in Chicago next weekend so hopefully I won't set myself back.

Starting to think about prep and whether I still want to bodybuild or do physique. I think as a novice i'd do well in either or.

[ColossusAce]

Felt like I was being too materialistic. I'm a huge tech nerd and always had a hard time turning away from the latest and greatest. So by selling my tech toys, it's my way of fighting my pointless desires and spending more time doing more productive things. That's exactly what bodybuilding is for me as well. It's my way of mastering my own flesh, because by nature i'm very lazy and love to gorge on food. Bodybuilding has brought discipline into my life.

lol, sorry to get all philosophical.

Anywho, time to update my two workouts.

Deadlift/Hamstring Day
45x8
45x8
135x8
225x10
225x10
225x10
385x5
405x3
445x1
385x8

Romanian Dead Lifts:
225x12
225x10

Leg Curl 3:3:1
2x12

DB Lunges
35lbs 2x12

Leg Curl laying down 3:3:1
2x12

Seated Calf Raises 3:3:1
5x12

7x HIIT

Today:

Bench:
45x8
45x8
135x8
165x6
195x5
225x3
225x3
225x3
225x3
225x3
195x12
195x10

Incline Bench:
195x3
195x3
195x3

WG Lat Pull Downs 3:2:1
3x12

Barbell Rows 3:2:1
4x12

Skull Crushers 3:2:1
4x15

BB Curls
4x15

Abs

350kcal cardio

Thoughts

Overall, week three has been TOUGH. All my workouts had me build up to a 95% max and the volume is always insane on week 3. I have been looking like a raccoon all week (bags under my eyes), but didn't miss a workout and hit all my sets.

Diet has been consistent and i'm finally seeing 185 on the scale again lol. At the macros JP set me on, it looks like it's SLOWLY leaning me out. I have no problem with that, however i'll be in Chicago next weekend so hopefully I won't set myself back.

Starting to think about prep and whether I still want to bodybuild or do physique. I think as a novice i'd do well in either or.

Awesome thread brother. As.for.competing I'd focus. On.thing.at a time. You defo. Have. Good. Genetics
Keep.plugging. Away

Subbed

[choinw]

Awesome thread brother. As.for.competing I'd focus. On.thing.at a time. You defo. Have. Good. Genetics
Keep.plugging. Away

Subbed

Thanks bro, you're definitely right. One thing at a time

Bench:
45x8
135x8
165x6
195x5
225x3
235x3
225x3
225x3
225x3
AMRAP
165x15
165x14

Close Grip Bench:
185x10
185x8

DB Fly 3:1:1
4x12

Face Pulls 3:2:1
4x12

CG Lat Pull Downs 3:2:1
4x12

Reverse Grip Tri PushDowns super set with rope Curls 3:2:1
3x12

350kcal cardio

Thoughts

Had to drop the weight on the bench, originally was supposed to do 235x3 for 4 sets. This is the part of the program where my "light" days actually start getting heavier than my heavy day lol. I benched well on Saturday, but my chest was still way too sore to finish these reps. Kind of disappointing.

Weight is steady at 185.

Was going to upload a current progress photo but photobucket is down lol. Maybe tomorrow!

[choinw]

ignore the Halloween decor my wife splashed our place with LOL.

Anyhow, only a few more months left of my bulk. What areas should I really focus on during that time? (even though it's really not that long to make a huge impact).

I think my hamstrings, rear delt, and arms need a lot of improvement.

[jpfaherty]

Chest and hams

[choinw]

Chest and hams

Totally agree, forgot to add Chest lol. I think it just needs way more thickness, but that'll just take time. Maybe more incline benching?

Anyhow, super late to update here again.

Squats:
45x8
45x8
45x8
185x10
185x10
185x10
285x5
300x5
300x5

Leg Press 3:3:1
4x12 reps

Leg Extensions 3:1:1
3x12 reps

Abductors super set 3:1:1
3x12

calf raises 3:3:1
5x12 reps

Thoughts

Was super relieved to see a repeat of week 1. My body is BEAT. Yesterday my eyes were twitching all day and I was struggling with energy levels. I ended up taking the day off yesterday and will be pushing my shoulder day to today.

I have decided to start dieting down around January. Competing is still up in the air, but I am still giving myself 6 months to diet down. Whether I compete or not is not too important to me, i'm just here for the journey.

Work has been super busy these days. Looks like the more capable i'm becoming the more work is piled on top of my queue. Also still volunteering and getting involved with the church more. All GOOD things, and i'm glad I get to complain about work related things instead of complaining about not having a job.

Life is good, training is good.

Happy Training all!

[IK9]

6 months will get you really lean from where you are at now.

I'll be following!

[choinw]

6 months will get you really lean from where you are at now.

I'll be following!

I'll be around


Deadlift/Hamstring Day
45x8
45x8
135x8
225x10
225x10
225x10
385x5
385x5
385x5

Romanian Dead Lifts:
225x12
225x10
205x12

Leg Curl 3:3:1
3x12

DB Lunges
35lbs 3x12

Leg Curl laying down 3:3:1
3x12

Seated Calf Raises 3:3:1
5x12

350kcal cardio

Sorry guys been MIA, I also had a few other work outs before this that I didn't log. I was in Chicago the last few days and had a great time with my in laws. Recovery went to crap last week, was struggling to find energy and felt lethargic. I think just having 12-14 hour days before coming home was starting to wear me down.

Feeling much better today but it happens to be an off day, i'll start logging my workouts more consistently here ;O

Happy Training all.

[choinw]

Bench:
45x8
135x8
165x8
195x5
225x3
235x2
245x1

Close Grip Bench:
185x12
185x9

DB Fly 3:1:1
3x12

Face Pulls 3:2:1
2x12

CG Lat Pull Downs 3:2:1
2x12

Reverse Grip Tri PushDowns super set with rope Curls 3:2:1
2x12

Thoughts

Not much else to report, sailing smoothly through this session. Weight is steady at 185-186, hoping to blast through my 265 bench at a lower weight this time around!

[ColossusAce]

Last few days I had a fever and sore throat, but it has gotten much better.

Went in to do chest yesterday.

Bench:
45x8
135x8
155x8
185x6
225x2
245x1
265x1
225x5

Incline Bench:
185x6
195x4
205x4

Barbell curls
3 sets

Trice pull downs
3 sets

Been treating this week as a recovery week, especially after that deadlift pull and the strain on my back. I really thought that it was a more serious injury, but i'm already close to 90% healed. The last time I strained my back over a year ago, I was out of commission for months!

Depending on how I feel today, I will be going in for my squat PR.

My bench is still disappointing me, not sure why my bench is so slow to advance. I think whenever I bench bigger I have always been a bit heavier, but this is still slightly frustrating. The 265 was still a HUGE grinder and I really don't even want to call that a clean PR. Oh well, you live and learn. Recovery and training has been difficult this past month because of all the traveling I did.



Here's my current selfie photo lol. I've been sitting around 187 these days, looks like i've added a bit of fluff. Hoping to keep my body fat at this level and don't want to creep any higher. Looking to do a show summer 2015, so with a 24 week prep i'm looking to start dieting down sometime in January!

man you are growing super well, and keeping it nice and LEAN!... the fluff you have added is fine, some people are to scared to get a 'little' fluffy in the off season, IMO that hinders growth.. aslong as you give yourself ample time to get into shape, where your not going to have to do tons of cardio and calorie restrictions you will be fine, and even grow some into your show...

keep it up. its working, dont change a thing!

[choinw]

Squats:
45x8
45x8
185x10
185x10
185x10
295x3
315x3
335x3

Leg Press 3:3:1
4x12 reps

Leg Extensions 3:1:1
3x12 reps

Abductors super set 3:1:1
3x12

calf raises 3:3:1
5x12 reps


Over head press (standing)
85x10
85x10
85x10
135x3
145x3
155x3

DB Side Laterals
4x12 reps

DB Row 3:2:1
4x12

Reverse Fly 3:2:1
4x12 reps

BB Shrugs 1:3:1
185x10 x 3 sets

BB Curl 1:3:1
Rope push downs 1:3:1
3x12 reps

Thoughts

As always, super busy with work and life. Not having my laptop = slower updates here, but i'll get them in.

Workouts have been good, the squats felt a bit heavy but I think I was just tired that day. I've been working on my hip flexibility and trying to really get a good depth on my squats, maybe that's why the weights felt a bit heavier

Otherwise nutrition has been good, weight is actually starting to drop more. I'm sitting at 184 this morning!

[choinw]

man you are growing super well, and keeping it nice and LEAN!... the fluff you have added is fine, some people are to scared to get a 'little' fluffy in the off season, IMO that hinders growth.. aslong as you give yourself ample time to get into shape, where your not going to have to do tons of cardio and calorie restrictions you will be fine, and even grow some into your show...

keep it up. its working, dont change a thing!

Thanks Bro always awesome to get another pair of eyes to monitor my progress! I'm actually starting to come in a bit leaner now and hoping that i'll be lean enough for prep not to be brutal.