mquang’s BodyBlog

Lately, I’ve started to notice that I’m getting leaner each days.  Not skinny, but leaner, and I do feel I’ve added a bit of muscles.  My clothes are fitting better than before,  and I like the way I look now.  To others, having a runner body is the way to go, but my goal is to be lean, and to gain muscle.

Yesterday, was my first time spending with a personal coach for free of charge, it was a compliment from the gym for new members.  He asked about my fitness goal, and as we spoke, there were several occasions he stated that he was surprised of the information I know.  Wow, having a coach saying that to you is awesome.  Approaching the end of the conversation, he wants to do a weigh-in, and heart-rate measure, but I have to interrupt him because I don’t believe it is going to give an accurate rating.  Why?  I’ve read that weight-in will not be accurate unless it’s in the morning when your stomach is empty.   I also stated that the heart-rate will also not be accurate, because I just took a pre-workout supplement, and I kindly ask him if we can do it another time.

Yesterday, we started out with chest, and triceps then abs.  It was an amazing workout.  He demonstrated how to do bench press, dumbbells fly, decline bench press, abs, rope press-down and a few more exercises.  The decline bench press is weird, I have never done it before in my life, and I felt a bit dizzy after it.  My coach said that he noticed, as I did the bench press, I tend to move the bar from one side to another.  OOPS!  He corrected and make sure I did the form right.  I got a good chest and triceps and abs workout yesterday, I have never felt like that before.  After the workout, he showed me and assist me how to stretch properly.  I didn’t know how importance stretching is, and he stated that we will have to work on my flexibility.  I got a great workout with him, and do look forward for next Friday. 

I felt sluggish after Thursday’s night workout; therefore, I just took a break on Friday’s night and push the training session for Friday’s night to today.  I did the lower body parts workout, legs, calves, then I thrown in abs and finished it off with a 30 minutes cardio.

I woke up around 5:30am, without an alarm clock, I went and ate a bit of food (pre-workout meal).  I don’t think I truly pushed myself to the limit today, because I can still do cardio after legs day…my legs supposed to be tired and burnt–but they aren’t. I have to do a 15 minutes on the treadmill to wake up my body, and then I started to do legs press, legs curl, legs extension, calves raise, dumbbells lunge.
Not truly motivate to workout today at all, I have to blast my motivational coach on my Ipod to push me through.   I weight in after the cardio session and did recored it on bb.com, but then I have to remove it because it wasn’t accurate.  I am not suppose to weight myself after cardio because the blood is rushing in me and it gives me a wrong reading…I read it somewhere.
I am going to hit the gym again tomorrow, and get a better workout then today.

I’m looking forward to having my own area at my new work place.  I am ready to stack up food to fuel my body.  I usually stack up a jar of peanut butter, a load of whole grain bread, 10 pouches of tuna, 360 counts of Lipton black tea, one can of instant coffee mix, one can of fat free cream, supply of nuts and cashews, a few bags of instant Oatmeals, bottles of water.  I tried my best to eat on the schedule I used to, but it’s a bit difficult because I’m on training, and I can’t just said "can you pause the training session, while I go toast my bread?". lol.  Today, I was in training passed the time I was supposed to eat (10:30am) about 11:30am I felt the energy drain out of me.  I asked the trainer that I need to take the lunch break, because I can’t concentrate.  Then around 3:30pm, I have to excused myself and eat some fruits and drank my protein shakes.

Today, I was asked if I would like to join the breakfast group at work.  It’s a group that every Fridays people take turn in bringing breakfast.  I thought to myself, they probably won’t like what I’m eating, lol, it’s all going to be Toasted Bread with Peanut butter or Oatmeals and Protein shakes.  I kindly denied.  My new co-worker took me out for a ride and on the way back, he wants to drop by MacD for lunch.  Crap.  I said, can you just ordered for yourself, I need to leave early today; therefore, I can’t have lunch. LOL, I was hungry as heck.   Then I went and pickup Subway.

I know it’s too early to tell, but I’ve noticed I’m getting leaner this week.  I cut out all the bread or I would consume 1/2 slide before I consume Pre-workout supplement.  I also cut out all the rice, and replaced with Yam.  I don’t feel bloated anymore, and I noticed my abs got more definition.   But I’ve been eating a bit late, then head to bed, and I would like to get rid of that habit.

A friend emailed me and asked me to tell her about my fitness plan, how I shaped my body.  But she wants to go out for lunch, blah, why do we have to go out to eat to talk?  I don’t mind sharing how I shaped my body, and things that I’ve learned, but I am not sure if she’s truly wanting to know.  I’m tired of telling things to people and the next thing you know is that they don’t listen and they getting back to their own habits.  I have people asked me for what exercises i do, my workout plan, and I make them a copy of exactly what I have.  But after that, I haven’t received any feedback from them, whether they tried or not.
My mom has been making a lot of excuses for not working out with me…I’m busy, I have no time, I haven’t fixed my clothes yet, the clothes is too long on me blah blah blah…I’m going to wait and not saying anything to see what else she have to say.

I left work a bit early today, got home, consumed one scoop of Whiteflood for an explosive workout, and about 15 minutes later, my cellphone rang it was work related.  I felt the energy all over my body, and I started to realized I wasn’t talking in my normal voice, I was loud.  I think the other person over the phone felt the same way.  I think I was a bit rude when I said "What do you mean he is not going to be here tomorrow?"  Oops.  Blame it on the Whiteflood.

Today workout focused directly on back, and biceps.  I found two great machines that did their job and I’m going to incorporate them into my workout.  I like dumbbells but sometime I feel as if I didn’t get the form right, therefore, sometime I don’t feel the burn.  But with machines, I felt they targeted directly to where I want to work on.  I did work on abs and oblique a bit, then i headed over and did bench press.  I know, it’s not Chest day, but I do want to get the form correct.  I did 3 set with 10lbs on each side.  I struggled a bit on the last set, I can’t seem to balance the bar.  Today was actually the first day i did curl using barbell, I did 12 then 8, then 6, then 5 with a 30lbs barbell, I couldn’t do anymore.  Then I completed the workout with a 30 minutes cardio, my legs was tired, and I was tired, I did managed to keep the heart-rate around 75%, but I was exhausted after the workout, I mean worn out completely.

While on the treadmill, I smelled something funky, and I was wondering if was the person that just got on after me, but then I realized it was me…SAD.   I was completely soaked in sweat.  30 minutes later, I stretched then consumed 1 bottle of cold water, and was resting.

I am thinking of taking a day off tomorrow, I’m exhausted.  I did felt a bit leaner today.  My friends have been asking if I want to go out for Happy hours on Thursday, and I just answered them "No".  I asked them to do what, they said "EAT and DRINK".  Nope, no interest.

I like the feeling of being fit every mornings.  I like the feeling of being able to put on clothes and not having to worry about belly jelly sticking out.  I like positive comments received from others.  I like to see the great transformation in me.  I like to have a muscular body.  Too many things that I like; therefore, I’m not going give them all up for just some short fun time.

Usually, I would do weight-training and cardio with absolutely nothing in my stomatch.  But yesterday, after reading an article and spoke with a friend online (GymKitty) I decided to eat a bit today before heading over to the gym.  I had two pieces of pine-apple, 1/2 whole grain bread toasted with peanut butter, and 1 whole egg, then 30 minutes later I consumed Whiteflood.  I didn’t noticed a different in term of strength.  Will try again tomorrow.

I tried to kill my chest today, and I did felt a little bit on it, but the morning work-out wasn’t as good as I like it to be.  I do not like to rush my workout, or working out and thinking about if I am going to make it to work on time.  I decided to get up perhaps 30 minutes earlier and have the pre-workout meal then head to the gym.  That mean, I have to be up at 4:30 instead of 5:30am.  I can do it.  I just need to sleep early, that is all.  I returned to the gym in the afternoon, and did chest again, I used the machine, and cool, it isolated the chest muscle.  Then I did dumbbell press, incline dumbbell press, then I jumped over and did triceps press down, then I did bench press.

The free-weight area was packed with muscular guys, and here I am doing a wimpy bench press with no weight on.  But I thought to myself, everyone got to start somewhere.  I remembered that my motivational coach once said "how long would you give your child learn to walk? Eight months?, Twelve? maybe even fourteen months?"  "Do you said, okay honey, walking is not for you.  OF COURSE NOT.  You would tell them to keep trying until they get it.  No wonder almost everyone walks on this planet.  Why don’t we apply that rule in our lives?  I put 10lbs from each side, and did 3 set (8 reps each).  Going to try perfect the form then increase the weight.   Then I headed over the cardio area, did 33 minutes on it.  Headed home, and feeling great…feeling good that I’ve conquered my fear.  All will be better, I promised myself.

Today suppose to be a light cardio day, but when I got to the gym, I decided to work on my back.  I did dumbbell rows, on 15lbs (warm-up) then I did 25lbs, 30lbs, and I think I picked up a 35lbs (I can’t remember).  I need to bring papers and write my reps/weights to help me keeping track of my progress.  I also work a bit on triceps, using cable press down (don’t remember that that call), and another triceps workout using dumbbells, no idea what it called either.  Then I jumped over and do cable crunches, 30lbs, and 35lbs for abs and obliques.  I also did oblique side crunch with cable.  I also work a bit on calves, not too much, it was just 20lbs with the calves assistance machine.  After free weight I did a cardio program, but only 1/2 way, another 10 minutes I suppose to complete the whole program but I didn’t feel like it, and I did continue the program but with my choice of setting.

I went home and had some whole grain pasta with boiled chicken and 1 scoop of Whey (ran out of Whey).  Technically, I suppose to head out to a friend gathering right after the gym, but I know the food I want to feed my body would not be available and therefore, I decided to eat at home first.   I was shocked to see a lot of friends there, some old co-workers too, and they were as shocked as me.  I was offered to eat food on the table, but I said I’ve already ate, and everyone start giggling that "I’m on a diet to keep my body in shape."  I was asked to take off my shirt to show my abs, but I denied, I have abs, but it’s still covered in fat, some time I see it, and sometime I don’t.  No idea, I just know that right now I still have to work hard on lowering my body fat and continue regular exercise for it to come.  I got to admit, there were a lot of food on that table, I want to sample, like Vietnamese egg rolls, and other stuffs I grown up with.  But I didn’t, about 3 hours, I decided to feed myself, and I headed for the rice (Carb), I couldn’t find any source of protein on the table, well, they all mixed with other ingredients–not like boiled chicken, and so I decided to skip them all.   I got my two bottles of water and skipping all the soda and sweet stuffs.  Looking around, I saw how much my friends enjoyed their food, some even has three plates of foods, they stuffed themselves, then they said "I’m tired, I can’t eat anymore" or "I have no energy, I’m sleepy now after I ate all that."  However, as soon as others brought new dishes out, they said "I can eat more, I still have places for food", "…I’m craving for some of that desserts."  Sigh!

A few of my friends said that they’ve taken their mom to the hospital during this month for check up and some will have surgery.  I’m not sure if it’s weight problem, although, I have met most of my friends moms and most of them are big.   I am just glad that I’m taking my mom to the GYM tomorrow.  It’s going to be a light workout for her, probably a 30 minutes of walking on the treadmill.

I think it has been a week since I joined a real gym.  I haven’t met or make any friends yet.  The only real conversation I have at the gym was "excuse me, how many sets do you have left" from those that want to use the machine I’m using.  I’ve been examine my surrounding and there are two people at the gym, that are truly in good shapes based on my definition.   I wonder if they are personal trainer, I thought of asking them.  I’ve been thinking more on seeking a trainer, but I want the trainer that has the body that I want to look like.

I trained legs today, calves are sore.  I’ve been focusing working on legs more then just once a week, I’ve read that they must be trained with high-volume and weight.  I was able to do leg pressed at 190lbs about 4 reps, supposed to be 6 reps.  I always work reps and set in the pyramid format 12, 10, 8, 6.   I like that calves assistance machine a lot, I did 20lbs and 40lbs to failure.  I want to have the defined legs, I think they look awesome.

Friends asked me what I got for my mom on Mother’s day.  I told them a two years gym membership, and they were shocked.  I’m glad my mom is going to join me at the gym next week, I probably start her out with treadmill.  Geeze, going to the gym for a walk on treadmill, how expensive is that walk.  For now, I’ll just get her momentum going for about 6 months, research shows that if you’re exercising for 6 months your chances of continuing is higher.  I think once she realized how fit she is in clothes and the energy she get, she is going to want to do more.  It’s going to be expensive for me, because I’m the one who paying for the gym, dual memberships.  My gym doesn’t have family plan.  My mom is the type that would take care of others, she would sent money to support her sisters and family, but the last person she taking care of is herself.  Sound familiars ?  I joke around that I’ve to pay and motivate at the same time.  I have to find a way to pay for the cost, maybe I’ll cut my internet and do dial-up.

I do cardio on four levels, Level 1 (Incline 2.0/ Speed 5.0), Level 2 (Incline 2.5/ Speed 6.0), Level 3 (Incline 3/Speed 7.0), Level 4 (Incline 3.5/ Speed .  The program lasts about 30 minutes, then cool down begin for about 5 minutes.  It’s not easy, because it’s programed to allow user to sprint on machine.  It has been awhile, since I completed the program, usually, I just do 1/2 of the program then I’ll be jogging on the treadmill (being lazy).  Today, I truly pushed myself to get it done, and stop making excuses.  I was mumbling out-loud to myself on Level 4 –You got to move/  What are you doing, let go, let go/ Burn, Burn, Burn–the lady next to me stepped off the treadmill, I think she planned to read her book (OOPS).  I find these phrases do help pushed me through the time when my body wanted to quit.  I am a sucker for advertising phrases like "Whatever your 100% is, Give it", "Impossible Is Nothing".  After the program was over, I did a bit of stretching, then jumped back and did another 15 minutes on my pace.  A total miles completed today is 4.5.
I also did 3×15 bench press without weight, it wasn’t as bad as I thought.  Although, I do feel that I am unable to balance the bar–it could be because all my energy was given to the cardio program.  I’m going for a 5lbs on each end on my next chest workout.  I also found this great machine that work on chest, instead of doing dumbbell fly.  I also tried that machine out today too.  It’s great.  I saw the machine that helped user to do Squat, I’ll give it a try maybe tomorrow.

Over all, good workout today.  Quang is one day closer to getting the Body He Deserves.

Today marked the 3rd day going to the new gym.  I started to feel connected and adapted to the new environment.  I haven’t met any new friends yet, but I hope in time, I will make some new friends.  Walking around to get familiar the surrounding and the location of machines, I saw this machine that assist you on doing Calf Raise.  I decided to give it a try, and it allows me to work both calves at once, and it focused directly on calves.  I only use 20lbs, I’ll get familiar to the machine before increasing the weight.

After Back/Biceps/ Calves workout, I jumped on the treadmill and did a 30 minutes HITT, with additional 5 minutes cool down.  My heart-rate monitor was going crazy, it kept falling off my chest, and the watch stop reading my heart-rate.  I keep having to stop and reset to get the heart-rate reading, then i decided to quit and just go on.  I worked on oblique and abs a bit

As for choosing the right food, I was able to eat right from morning, to afternoon, but dinner is what throwing me off, I have to work on that, else all my cardio sessions will be wasted because of not eating right and abs will not show up…oh Quang, ABS or FOOD…I choose ABS!  MUSCLE or FOOD…I choose MUSCLE

Again, I stared at the Bench Press …blahhhhhh get some ball and just do it Quang!!! errrrrrrr DO IT!!!!!!!!

It’s interesting, I started to notice I’ve been getting around 5-6 hours of sleep per night.  I wake up without the alarm clock, I feel great, compared to before, when I was big, I would get around 8+ hours of sleep and woke up with an alarm and felt like crap.  Today, I woke up around 3:30am, but I went back to bed and woke up at 5:30am.  I took two scoops of BlueBerry SuperPump250, worked on chest, triceps and abs today.  I really want to try the Barbell Bench Press, but i was a bit chicken out, and I just stared at it.  I thought of going over and do it without putting any weight on, I think it’s 45lbs by itself? I saw a few people doing it without the weight.  I guess I’m not the only one that is a newbie

Overall, I did a good job today, plus i did a 25 minutes cardio sweat like crazyyyyyyyy… ooh. i saw the spinning class, i want to try that too