♕ ♕ ♕ Yoojung's 2015 OBF Journal ♕ ♕ ♕

[yoojungl]

Hello fitfam! This is my official journal log for 2015 OBF Transformation Challenge!

"I will not let anyone walk through my mind with their dirty feet."
"Do not go where a path may lead, instead, go where there is no path and leave a trail."
"Life has no limitations except for the ones you make."

My name is Yoojung Lee and I just started/discovered lifting weights this year a long with bodybuilding.com and I'm in love with it!

My biggest inspiration: Nikki Blackketter

➀ Weight:

156.6 lbs

➁ Measurements

➂ Current training program

Kris Gethin's DTP: 4 weeks of maximum muscle

DTP

(DTP is training at a pyramid scheme)
Monday- Legs + upper abs
Tuesday-Cardio
Wednesday- Chest & back
Friday-Cardio
Saturday- Arms & lower arms
Sunday- Shoulders & upper traps

Feel free to leave feedback or advice! Good luck to everyone

[yoojungl]

Before pics

Front Pose:

Side Pose:

Back Pose:

[koweanguy]

Awesome start!

IN for the progress!!

[yoojungl]

Feelin pumped after my 2 day rest over the weekend, also had a great leg workout.
An overview of my workout: Leg press- 5x50,40,30,20,10 & 5x10,20,30,40,50
50-90 lbs
40-140 lbs
30-190 lbs
20-240 lbs
10-290 lbs

Also added squats at the beginning of my workout~

[qstick99]

In for support!

[yoojungl]

In for support!

Thanks so much! Def. will be keeping up with your journal

[Artemis00]

IN!!!

And nice job on the squats.

[matty316]

In on this. Good luck in your journey. Totally awesome work on the sqwats there.

[TMcDermid]

Great start to your log - looking forward to seeing your progress!

[yoojungl]

IN!!!

And nice job on the squats.

In on this. Good luck in your journey. Totally awesome work on the sqwats there.

Great start to your log - looking forward to seeing your progress!

Thanks so much for the support! You guys are awesome

[yoojungl]

Today was rest day but hitting chest & back tomorrow and came home to 1 tub of BCAA and 1 tub of amino so stoked to try em out~ Also, had to share this cause I came across it and thought it was the most adorable thing i've seen <3

[yoojungl]

Workout: Chest & Back
Superset
Incline Dumbbell Press
30x10 lbs
20x15 lbs
10x20 lbs
5x25 lbs
5x25 lbs

Bent-over Barbell Lat Row
30x25 lbs
20x30 lbs
10x35 lbs
5x40 lbs
5x40 lbs

Superset
Dumbbell Bench Press
30x10lbs
20x15 lbs
10x20 lbs
5x25 lbs
5x25 lbs

Bent-over Barbell Trap Row
30x30 lbs
20x35 lbs
10x40 lbs
5x50 lbs
5x50 lbs

Supplements taken: Gym Angel's Chocolate Whey Protein, Axis Lab's SMA5H, USPlab's Modern BCAA, Gym Angel's Pure Detox, Gym Angel's Slim Angel Fat Loss


Thought I'd share my breakfast cause it came out so nice today :') Breakfast was Dandelion root tea & waffles with Kodiak waffle mix and added 1/2 scoop of chocolate protein, topped it with PB, granola, 1/2 banana, Walden Farm's SF marshmallow dip & pancake syrup. Also had 3 oz of turkey breast with 3 egg whites & 2 cups of spinach.

[koweanguy]

Thought I'd share my breakfast cause it came out so nice today :') Breakfast was Dandelion root tea & waffles with Kodiak waffle mix and added 1/2 scoop of chocolate protein, topped it with PB, granola, 1/2 banana, Walden Farm's SF marshmallow dip & pancake syrup. Also had 3 oz of turkey breast with 3 egg whites & 2 cups of spinach.

MMmmm
& Awesome lifts!!

[yoojungl]

MEASUREMENTS
- Chest: 38 in
- Waist: 31 in
- Hips: 37 in
- Arms (Bicep) Flexed: R: 13 in L: 12 in
- Legs (Upper): L: 23 1/2 in R: 24 in

Had an amazing workout today! Also had a wonderful Thanksgiving dinner, hope everyone else had a great and safe Thanksgiving

Workout: Arms/Lower abs
Superset
Standing Biceps Cable Curl:
40x7.5 lbs
30x8.5 lbs
20x10.5 lbs
10x12.5 lbs
10x12.5 lbs
Cable Rope Overhead Triceps Extension:
40x7.5 lbs
30x8.5 lbs
20x10.5 lbs
10x12.5 lbs
10x12.5 lbs

Superset
Barbell Curl
10x30 lbs
10x30 lbs
20x25 lbs
30x25 lbs
40x20 lbs
Skullcrushers:
10x30 lbs
10x30 lbs
20x25 bs
30x25 lbs
40x20 lbs

Hanging leg raise(til failure)
1x15
1x20

Ball crunches(til failure)
1x10
1x12
1x12

Preworkout meal: brown rice, tilapia, steak and 1 scoop of Gym Angel's chocolate whey

[respawn]

Hey wishing you good luck.
Some of those supplements are not needed at all just let you know.

Also can I ask why you are doing such high reps and supersets?

[yoojungl]

Hey wishing you good luck.
Some of those supplements are not needed at all just let you know.

Also can I ask why you are doing such high reps and supersets?

I'm doing a pyramid workout plan, and I'm trying to lose fat while gaining lean muscle

[respawn]

I'm doing a pyramid workout plan, and I'm trying to lose fat while gaining lean muscle

hmm. I would jump over here and get a decent proven program that works. Super-sets are great for burning calories but not so much for growth. http://forum.bodybuilding.com/forumdisplay.php?f=8
Also have a read here for best rep range. http://www.bodyrecomposition.com/mus...l-growth.html/
Also much better to mix days up with hypertrophy and power lifting. http://www.lookgreatnaked.com/blog/b...th-and-muscle/

Also its not impossible to do both at once, "lose fat while gaining lean muscle" It is but only if you are obese, coming back from layoff, or a new lifter which will soon stall after a few months. They both generally require two different methods. Complete opposites.
Building muscle = calorie surplus
Losing fat = caloric deficit.

So if you are new you might gain a little muscle and burn some fat if you are in a slight caloric deficit or equilibrium. Or unless you are doing a recomp diet which is a little complex.

The BCAA's you are taking will be next to useless unless you train fasted. Which holds no benefit and if you take them then you are no longer fasted.The detox and the slimming shake won;t do much for you at all. They won;t help you burn fat that's for sure. Only way to lose body fat is in a caloric deficit.

Have you jumped over to the nutrition section and read the stickies there and calculated your macro's and calories?

[yoojungl]

hmm. I would jump over here and get a decent proven program that works. Super-sets are great for burning calories but not so much for growth. http://forum.bodybuilding.com/forumdisplay.php?f=8
Also have a read here for best rep range. http://www.bodyrecomposition.com/mus...l-growth.html/
Also much better to mix days up with hypertrophy and power lifting. http://www.lookgreatnaked.com/blog/b...th-and-muscle/

Also its not impossible to do both at once, "lose fat while gaining lean muscle" It is but only if you are obese, coming back from layoff, or a new lifter which will soon stall after a few months. They both generally require two different methods. Complete opposites.
Building muscle = calorie surplus
Losing fat = caloric deficit.

So if you are new you might gain a little muscle and burn some fat if you are in a slight caloric deficit or equilibrium. Or unless you are doing a recomp diet which is a little complex.

The BCAA's you are taking will be next to useless unless you train fasted. Which holds no benefit and if you take them then you are no longer fasted.The detox and the slimming shake won;t do much for you at all. They won;t help you burn fat that's for sure. Only way to lose body fat is in a caloric deficit.

Have you jumped over to the nutrition section and read the stickies there and calculated your macro's and calories?

I just received supplements from Gym Angel and it's a replacement for green tea. Also, this is my first workout program so i'm still a beginner at this~ But I will take your advice and change the program when I'm done
& Thanks for the links!

[JSClen]

in! looking forward to seeing the progress! good luck!

[yoojungl]

in! looking forward to seeing the progress! good luck!

Thanks so much!

[respawn]

I just received supplements from Gym Angel and it's a replacement for green tea. Also, this is my first workout program so i'm still a beginner at this~ But I will take your advice and change the program when I'm done
& Thanks for the links!

Not sure why they say you need green tea or give it to you. It is over rated and not magic. I hope you didn't pay for it.

As for doing it when you are done. Please read what I said above. If you are looking to do what you said above then you will be disappointed in the end results. Is this one of those 12 week challenges? I know of a few of them and their methods are completely off getting you to do a heal of useless things which are very sub optimal. You could get much better results.

[yoojungl]

Not sure why they say you need green tea or give it to you. It is over rated and not magic. I hope you didn't pay for it.

As for doing it when you are done. Please read what I said above. If you are looking to do what you said above then you will be disappointed in the end results. Is this one of those 12 week challenges? I know of a few of them and their methods are completely off getting you to do a heal of useless things which are very sub optimal. You could get much better results.

Yup~ I did not pay for any of it & I will consider what you said above, & thank you for your advice, I will definitely take it into consideration

[iron619]

That 175 lb squat is impressive! It looked like you could have done a little bit more weight, too -- good job!

So far, you have a very detailed journal as well, though yours is more creative than mine!

[ManWithNoName93]

Great start so far! Keep it up and good luck!

[yoojungl]

That 175 lb squat is impressive! It looked like you could have done a little bit more weight, too -- good job!

So far, you have a very detailed journal as well, though yours is more creative than mine!

Thanks so much! I appreciate it

[yoojungl]

Great start so far! Keep it up and good luck!

Whoohoo! Thanks for keeping up with my old fitness journal and this one too You're awesome!~

[yoojungl]

After today's DTP shoulder workout, I have decided to change my workout program to Clear Muscle's 12 Week Program after several advices from body space members--starting from week 9. I chose to start this specific week because I wanted to finish up this program before the year ends. So my next program can be primarily be about losing fat.

Funny pic of the day

[yoojungl]

High Bar Close Stance Squats
8x65 lbs
8x85 lbs
8x95 lbs

Barbell Benchpress
8x45 lbs
8x65 lbs
8x75 lbs

Conventional Deadlifts
8x45 lbs
8x65 lbs
8x95 lbs

Lat Pull down/Bench Dips (Superset)
8x30 lbs Dips-8 reps
8x35 lbs Dips-8 reps
8x45 lbs Dips-8 reps

Overhand Bent Over Row
8x45 lbs
8x65 lbs
8x65 lbs

Dumbbell Shoulder Press
8x15 lbs
8x20 lbs
8x25 lbs

Standing Barbell Curls/ Rope Tricep Ext (Superset)
8x30 lbs
8x30 lbs
8x30 lbs

Had a great Thanksgiving break and spent my weekend meal-prepping I really don't know why I didn't do it earlier, it's so convenient and I have my foods all ready to go~
I had a great workout today but felt so bummed when it came to deadlifts. I knew I could've done much better, but really disappointed in myself :'( I will try again til I get it right!! Gotta stay positive for my workout tomorrow~

[qstick99]

Nice work, glad the holiday weekend and food prep went well. Don't beat yourself up on the deads, just focus on where you want to improve next time.

[yoojungl]

Nice work, glad the holiday weekend and food prep went well. Don't beat yourself up on the deads, just focus on where you want to improve next time.

Thanks for the encouragement~ & I will!