DO WORK

chest and Back

Time to GROW SOME MAN BOOBS lol

superset

bent arm dumbbell pull over

wu:17x10

3x10-12:22x10, 25x10, 25x10

Dumbbell bench press

wu: 17x10

3x6-8: 30x6, 30x6, 27x5

Superset

incline dumbbell flyes (twist)

wu: 11x10

3x10-12: 20x10, 20x10, 20x10

Bent over barbell row

wu: 20x10

3x10-12: 40x10, 40x10, 40x8

superset

underhand cable pull down

wu:25x10

3x10-12: 50x10, 60x8, 70x8

dumbbell bench press

wu: 14x10

3x6-8: 20x7, 20x6, 20x6

cable crossover

wu: 15x10

3x10-12: 30x10, 35x8, 35x8

on arm dumbbell row

wu: 17x10

3x10-12: 22x10, 25x10, 25x10

everything in KG

Leg DAY

YUP it is LEG day… TODAY we WORK OUT! TOMORROW WE WON’T WALK LIKE A NORMAL PERSON  :D

leg press

wu: 80x10, 80x10

TDS: 120x20, 110x10, 80x10

Super set

hack squat

115x230, 125x30

barbell squat

60x10, 60x9

superset

leg curl

70x16, 80x10

TDS: 80x16, 60x5, 35x10

stiff legged dumbbell deadlift

70x5, 60x10, 60x10

REBLOG IF YOU HONESTLY THOUGHT YOU’D NEVER GET OVER 10 FOLLOWERS.

shoulder workout and nap experience

so today I was to do some shoulder workout. well it was crazy! again, I was all out during my workout session because I wanted to lift more and more! In my workout I was to do some triple drop set in a giant set. when I saw this, I was about to shred the workout sheet because I knew I would not do it because I will have no more glycogen and energy to lift more.

oh and after workout, I ate a huge meal which also gave me a nappy feeling. so I took a nap. When I broke out from my nap seal. I was sooo energized that I could explode!!!!

shoulder, calfs, and abs

Standing calf raises

10x15-30

115x25, 115x15, 115x18, 115x17, 115x15, 105x20, 105x20, 105x28, 105x20, 105x16

Declin crunch

wu: 10, 10

3x15: 10x5 and then 10, 10x3+12, 15 (10kg)

DTP

Smith machine overhead shoulder press

5x50,40,30,20,10

10x50, 20x40,25x30,30x20,40x10

smith machine overhead shoulder press (behind)

5x10,20,30,40,50

35x10, 20x20, 15x30, 10x40

Giant set ( this has triple drop set)

upright barbell row (wide grip)

3x10,7,5

20x10,20x7, 20x5

triple drop

Medium grip

20x10,20x7,20x5

triple drop

narrow grip

20x10,20x7, 20x5

triple drop

shopping today

so today I went shopping because you know guys need to do some decorating after summer break right? If any guys say no we don’t shop, hmm you are lying or maybe you go out naked. who knows.

Anyway, since I am in Korea which is my hometown, I have to go really large size for tshirt. I wear size medium in America. But if I wear medium here in Korea,  I will look like a sausage that is about to explode.

so I tried Large… put my arm in it… and it stopped right in the middle of my biceps. or else, it was tooo tight on my arms. so in my mind, I was thinking am I too big as a fat person or muscular person???? well that time I was very optimisitc. so I guessed my arm gained some muscle!! awesome!!!

Other shirt that I tried my chest was about to explode.

so I guess I gained a lot of muscle and fat too lol

Crazy arm workout

So the other night, I met up with my old friends. Drank too much ate till late… gained much fat from that. although I hate to say I gained weight, I don’t regret anything. I can lose my fat whenever, but meeting with my old friends that I won’t see in another year. So I enjoyed last night. :)

Before meeting with my friends, I did my workout tho…. and it was CRAZYYYY

Arm workout

superset

dumbbell alt. biceps curl

5x50,40,30,20,10 (increase weight)

7x50, 10x40, 12x30, 14x20, 20x10

5x10,20,30,40,50 (decrease weight)

20x10,14x20,10x30,7x40,5x50

3 random triceps extension

5x50,40,30,20,10 (increase weight)

9.5x50, 19.5x40, 24x30, 29.5x20, 24x10

5x10,20,30,40,50

35x8, 19.5x20, 16x30, 14.5x40, 9.5x50

all the weights are in KG

IF week 4, chest and back, Dark knight rises

well yesterday I went to beach vacation with my family. I ate soo much food that I was sure that I messed my diet plan. most of the food was clean so I doubt it was total lost.

anyway, tonight, I watched Dark knight rises. OMG I don’t know how to express. it wasn’t that exciting as the Dark knight. Don’t get me wrong, the movie was great. only felt that the movie was dragging and dragging. But the twist… OH MAN! it was a blast!!!!! Good Job! Mr. Nolan

Chest and back

superset

pull ups

13,15,15

dumbbell bench press

30x7, 30x7

Superset

seated cable rows

70x12, 70x12, 60x10

Incline Dumbbell press

17x12, 20x12

Superset

reverse Grip pulldowns

70x8, 70x8

Incline flyes

17x10, 20x10

okay I want to tell you that my first language is not English. so There will be a lot of mistakes. but what can I say, I can speak two languages. so I am okay with my current level of English

as you can see I could life 70 kg in reverse grip pull down.. 10kg increased from last back work out woo hoo!

Also… Christian Bale… Sir how did you do that???

IF and shoulder, calf, and ab workout

IFing is great. I lost another pound thus far. so in weight loss, it works. To know what exactly I lost, I did the body analyzer at the gym to see how much muscle do I have and how much fat I have. so far I have 59.5kg of muscle and 18.6 body fat. I used to have 63 kg muscle and 18.3 kg of body fat. so in scientific way, I gain more fat. :( I have change my diet to reduce more carbs and deficit more calories. but somehow I am losing muscle more… I mean it isn’t the end of the world but still I am upset about this.

in the mirror, I do look leaner and muscular. but that doesn’t mean I kept my muscle. I think when you are cutting you lose muscle weight because the fat between muscle is gone. so like 4 kg of fat between my muscles are gone or something…

it sounds like I am trying to make myself better. :(

shoulder, calf, and abs

pyramid/drop set

side lateral raise

1X50,40,30,20,10: 6x50, 8x40, 9x30, 10x20, 14x8

drop 5x10

12x10, 10x10, 7x10, 5x10, 4x10

Hammer incline shoulder press

wu: 10x10, 10x10

Triple drop set: 22x16, 17x6, 14x6

barbell shrug

wu: 20x10, 20x10

2x10-12:

60x10, 70x12

calf raise

105x12, 115x12, 115x12

sit ups

30, 30, 25

so thus far I know I gain more strength cause I up the weight on my calf. also I do think I gain more strength overall cause I up overall weight when I am doing

the side lateral raise was superset meaning there was no rest in between 50, 40, 30, 20, 10 reps

my food run

FOOOOOOOOOOOOOOOD!!!!! ONOMNOMNOM in my belly now

seemeflutterby asked: Woo so glad to have found someone else who does IF! I just started 16/8 IF, 4th day now. :)

welcome to IF! it is truely amazing!!!!! you can also search for intermittent fasting on the tag… there are many IFers some are very in to this stuff!!!!