October Update

What up guys!  First of all, I just want to apologize for not posting any pictures or blogs while I was in China, like I promised.  I did not have internet access there, so I had to go to Starbucks to check my email.  As side note, coffee in China sucks lol.  I was going to talk about how my workout went when I came back in July, but I was really busy.  I'm trying to get back to blog routine, well......hopefully.

My workout in China went AMAZINGLY well.  There was no stress.  I was eating tons of healthy and delicious food and getting plenty amount of time to rest and sleep.  This is why I keep saying, vacation is the best time to workout.  I gain solid 5 lbs of muscle, from 165 to 170 lbs.  Like I previously mentioned, I did the Hypertrophy workout with my buddies Guanhua Chen and Sun Wen.  Both of them play tennis in NCAA Division 1, Guanhua plays for Penn State and Sun plays for Texas A&M.  You will actually see some of their sick tennis moves in my second workout video.  I was also trying to help my friend Ran to lose weight this summer, but his internship made it very difficult.  I hope he has been working out by himself.  Here are the workout videos I made, for those of you who hasn't seen it.

and some pictures:

Making videos of your workout is actually a great way to check your forms.  I didn't realize how BAD some of my forms are until I watched these videos lol.  Make sure the gym you workout at allows you to record though, because RSF does not.  That's why I haven't made any workout videos in Berkeley.

I already repeated three cycles of Strength, Hypertrophy, and Cutting phases now since spring.  So it's time to get a new workout!  I actually got this workout from Dallas bodybuilder Andrew Vu and modified it a little.  And I'm doing this workout as a strength phase.  So you will see a lot of 5 sets of low reps and high weight.

Day 1, Back
Warm up: 2x10 Pull-ups
Dumbbell Row, 10, 10, 8, 8, 6
Barbell Back Row, 4x12
Seated Row, 5x10
Rope Bent-over Lat Pull, 4x12
T-bar Row, 4x12
abs

Day 2, Chest
Warm up: 2x20 Push-ups
Incline Dumbbell Bench, 4x12
Flat Barbell Bench, 10, 10, 8, 8, 6
Incline Barbell Bench, 10, 10, 8, 8, 6
Dumbbell Bench, 4x12
Dumbbell Incline Flyes, 4x12
Dips, 3x12
abs

Day 3, Legs
Warm up: 2x10 Quad Curl
Front Squat, 10, 10, 8, 8, 6
Leg press, 10, 10, 8, 8, 6
Hamstring Curl, 4x12
Calf Raise, 3x20
abs

Day 4, Shoulders
Warm up: 2x10 Rotator Cuff circuit
Shoulder Press, 10, 10, 8, 8, 6
Lateral Raise, 4x12
Underhand Front Raise, 4x12
Standing Cable Rear Raise, 4x12
Cable Front Row, 4x12
Dumbbell Shrug, 4x12
Barbell Back Shrug, 4x12
abs

Day 5, Arms
Warm up: 2x10 Lightweight Bicep Curl
Standing Bicep Curls, 4x12
Preacher Curl, 4x12
Dumbbell Curl, 2x10
Dumbbell Preacher Curl, 2x15
Skull Crusher, 4x12
V-bar Tricep Pulldown, 4x12
Cable Bent-over Extension, 4x12
abs

Day 6 and Day 7, rest

There rep and set number don't have to be exact.  However, for strength, I usually do high weight, low rep, (usually pyramid), and about 90 secs of rest.  For Hypertrophy, I usually do medium weight, high rep, and less than 60 secs of rest.  The reason I did put down the weight number because it's different for everybody.  Sometimes if I'm really tired the weight might go down, but it generally goes up each week.  So it varies every week.

Upcoming:
Supplements and Progress pictures, stay tuned ......