quannn's BodyBlog

shoulder workout today was awesome!

quannn — Sun, 11 Oct 2009 06:08:08 +0000

been doing the fst-7 (i think that’s what it’s called) where i do 7 sets for the last exercise in the body group i’m working! today i did military press 175 4×15, hammer strength behind the neck press 100 pounds a side 4×15, lateral raise 40lbs 4×15, front ez curl raise 65lbs 7×15, barbell shrugs 275 4×15, dumbell shrugs 125lbs 4×15, rear dumbell raise 40lbs 4×15, reverse pec deck 150 7×15! i couldn’t even lift my arms by the end, however it was pretty kick ass!

In las vegas

quannn — Tue, 29 Apr 2008 07:11:13 +0000

I’m currently in las vegas for a couple of days so if there’s anything interesting to do as far as nightlife let me know! Looking for awesome things to do!

into 13th week of diet

quannn — Tue, 08 Apr 2008 05:40:16 +0000

things are really going well, altered my diet slightly, to keep it guessing, doing 4-5 days of very low carbs, under 100 grams for the whole day spread out over the course of 6-9 meals, than bump the carbs up to 400-500 grams for one day and back to the 4-5 days of low carbs. still doing an hour of cardio in the morning, empty stomach, and 30 min post lifting, which i lift 5 days a week, usually 4 on 1 off 1 on 1 off. i’ve seen really amazing results with cycling my carbs like this in just one week. surprisingly i thought my energy levels especially on the low carb days would be non existent but it’s just the opposite, my strength seems to be better now than before the diet, and the hardest part is not the low carb days, but eating all the carbs on the high days, from quality sources, like sweet potatoes, oatmeal, and fruit and veges. my weight today was 197 which is only 3 pounds less than the starting point, day one, so it seems i’m doing something right! i’m hoping to be shredded within 4-8 weeks! fingers crossed!

very low carb day 2

quannn — Mon, 17 Mar 2008 01:12:09 +0000

i’ve been cycling my carb intake the last couple of weeks with amazing results. doing like 2-3 days very low carbs around 75 grams all day, which is usually fruit and oatmeal right after my hour cardio in the morning and if i lift in the evening, the rest of the day is just protein like fish, chicken, eggs and powder with water. than i’ll increase it to around 150-200 grams for like a day or two, usually adding more veges with black beans, and peas, more fruit, and i just got some sweet potatoes that i’m gonna start incorporating. than i’ll bump it up to like 300-500 grams, which i’ll eat more of what i just mentioned and add some bread like 12 grain or something like that, with a cheat meal or two thrown in on the higher carb days. i’ve read about this in numerous magazines and heard people on here saying that they did it, and wow what a difference. i’ve found that on the lower carb days i’ll drop usually between 5-10lbs of bodyweight, which i believe to be water, and it comes right back once i had carbs so even though i’m getting much leaner in a hurry, i’m maintaining the same weight as when i started at the beginning of the year which is around 195-200. sometimes i feel like i’m in a weird trance like state throughout the day esp on the low carb days, which is a little wierd but, my energy is more than ever i’m lifting the same if not more in the gym, which i thought would decrease because of all the cardio i’m doing. going to vegas the end of april so i expect to be close to where i want to be by than.

Wings tonight! :)

quannn — Tue, 11 Mar 2008 05:39:22 +0000

just got done with my usual monday workout, which is legs today i did squats, leg press, hack squats, leg ext, sissy squats, seated leg curl, dumbell lying leg curl, stiff leg deads, donkey calf raise, leg press calf raise, seated calf raise, and standing calf raise plus 30 min of cardio, so now i get my cheat meal of the week which is gonna be beer and wings, god i can’t wait. i throw one or two cheat meals a week in to shock it up a bit, my diet for the last 10 weeks has been right on the money! so i just can’t wait till i go out!

34 today

quannn — Sun, 02 Mar 2008 02:06:43 +0000

turned 34 today and just got my workout in, which was really good considering the last 3 days have been really low in carbs, looking forward toward to going high carbs for the next day or two. a little bummed however because i wanted to check out the arnold classic, but got shows, which tonight should be really good because it’s in our home town, which is always awesome! i always have bad luck on my birthday, but hopefully today isn’t like the past, i guess we’ll see!

monday=legs

quannn — Tue, 05 Feb 2008 07:11:39 +0000

today, monday, is leg day, just got done and i can barely move, been doing high reps for everything the last month, 15 reps, on every set of every exercise. legs being the hardest that’s why i do them monday to get it over with. today in addition to being pale white, in a cold sweat all over my body, and have such a nauseous feeling which i thought i was going to puke at least 10 times over the course of the workout. with all that said at least it was a great workout, can’t wait till next monday to do it again!

back on track!

quannn — Mon, 07 Jan 2008 01:06:03 +0000

the diet for me has always not been 100%, which has been my problem to getting as ripped as possible, cardio and weight training not a problem in the gym every day, lately twice a day on some days doing my cardio first thing in the morning and weight training 5 days a week with some extra cardio at the end of my workout on some days when i have the time, usually 30 min. lately i’ve been getting alot of modeling opportunities so my focus is more than it ever has been because basically i don’t want to look like shit. did my first photo shoot right before christmas, thank god because i gained 16 pounds between christmas and the new year, which i already lost 10 of the 16. i commited to stick with the diet and get to were i have to be! already seeing amazing progress in the last 5 days, i think one of the main reasons for this is i’m only drinking water, before i used to drink diet drinks all the time, now just water and beer, which i know is not good, but i’m in a couple bands touring, so whatever!

Welcome!

quannn — Mon, 07 Jan 2008 00:51:40 +0000

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