FK GENETIKS

Workout: Legs

2014-04-07T17:33:00.002-07:00

Today, I'm going to discuss the basics of leg routine that I believe that provide the best results in two different scenarios. The first case is if you want to develop size or mass. In regards to any body part that you're working out, I believe that rather than focusing on reps or sets, you should focus on range of motion. I've noticed that to thicken your muscles, it is best to execute reps with a smaller range of motion in order to ensure localized blood flow. And conversely, to obtain "leaner" looking muscles, reps with a full range of motion is necessary. So when completing these exercises, keep that concept in mind.

SQUATS Squatting is the most beneficial exercise that you can do in my opinion. It offers not only a balanced workout for your legs but also your back, glutes and abs. To engage your leg muscles to the full extent regardless of whether you're looking to tone or bulk your legs, a full range of motion is necessary for this exercise. All of the techniques to properly execute these exercises are located below.

LUNGE The lunge is, in my opinion, very looked over simply because more people do the more common exercises in the gym such as squats and machine presses. Lunges will emphasize and engage your butt more than anything. If you want to tighten and tone your butt, THIS is the exercise to focus on.

CALF RAISES Calf raises are also somewhat under emphasized. I believe that rather than using a calf raise machine, using your body weight or a barbell on the squat rack provides a better contraction. This exercise should be executed slowly because it is easy to just bust out some reps in five seconds but you'll be putting most of the stress on your ankle and toes. With slow repetitions you will be able to really feel the contraction in your calves.

Review: Syntha-6 Chocolate Cake Batter by BSN

2014-03-30T14:20:00.000-07:00

Today, I'm going to talk about the current whey protein that I'm using in my diet. Featured here is Syntha-6 by BSN. I've tried the regular chocolate and the chocolate cake batter by BSN and both have satisfied my needs. The taste is probably the closest you're going to get to a normal shake that you buy at a restaurant. Mixing the powder in water is pretty smooth and I haven't really had a problem with clumps. Nevertheless, there is a downside to this protein. It can cost more than your average whey protein by a few dollars and you do get a little less grams of protein per serving (22g/serving) yet I strongly believe the quality of protein is what is the ultimate factor that I love about this protein. I've been taking 22g/ day of syntha-6 and I've been able to maintain quite nicely. I've just recently upped the serving size to 44g / day simply because I want to grow and I've seen dramatic results in my strength and the fullness in my muscles. You can buy the 2.91 lbs tub at amazon:

Review: Cellucor C4 Preworkout - Fruit Punch

2014-03-26T12:26:00.001-07:00

Today, I'm going to talk about my all time favorite pre-workout, C4 by Cellucor. Some of you might be asking "what is the point of pre-workout", and there is a lot of debate that's going around with pre-workout. Many believe that it is more of a "placebo" which makes you believe that you are getting a better workout in and others really do stand behind the idea that pre-workout gives you that extra push in the weight room. In my experience, pre-workout has changed the way I perform while executing any type of workout, whether it is a heavy set day or a low rep day. Most pre-workouts contain caffeine and other chemicals to give you energy and focus. One chemical you should look out for is beta alanine. This chemical basically acts as a muscle booster and many times causes an effect called paresthesia which is basically a tickling sensation near the subcutaneous regions of your skin (usually around your fingers and face). Don't worry if you feel this sensation because there has been no long-term negative side effects. The C4 pre-workout comes in a powder form with a rather small sized scooper. One scoop will be sufficient for the first week or two of use but then your body will adapt to the chemical levels so you could up the concentration by another half scoop or two. If you feel very dizzy or your increased heart rate causes discomfort, you should definitely discontinue use and find other ways to better your workouts. Nevertheless, this product has improved my lifts and has given be a better pump in the gym. I recommend this anyone who feels "too tired" to workout or for those of you who don't understand the concept of "beast mode". You can buy this product on amazon HERE.

Upgrade

2014-03-26T10:41:00.002-07:00

It's almost been a year since I updated this blog. I have an entirely new workout regime so stay tuned for more content~

Hibernation-less winter.

2013-10-02T23:03:00.001-07:00

Most people think that Summer is when you get lean and winter is when you gain weight. This theory is typically true due to one main fact; people tend to be less active in the winter because..well. it's cold. Nevertheless, all science points to the fact that humans should actually lose weight in the winter because the cold temperatures increase the rate of our metabolisms which causes us to burn more calories. This is the backbone of the concept of hibernation. Animals devour as much food as they can before the winter and become "insulated" for the cold temperatures and pack on extra calories due to the increase in metabolism. If one is able to get their butt in the gym and do their usual routine winter weight loss is possible. Remember: 1 lb=3,500 calories. Which means if you eat 500 LESS calories per day for a week you should, in theory, lose 1 lb that week. However, if you exercise daily for an hour or so at a moderate to intense level you will burn 500-800 calories; so, you will lose weight even faster. But remember that calories are energy and are necessary to function throughout the day so don't starve yourself.

What Supplements do you recommend?

2013-09-12T08:22:00.002-07:00

I'll give you guys the supplements that I use currently:

http://www.amazon.com/gp/product/B008LE8RE8/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B008LE8RE8&linkCode=as2&tag=danpakbodybui-20

I recommend C4 by Cellucor-Fruit punch flavored

And for whey protein I recommend syntha-6

http://www.amazon.com/gp/product/B000GP3FME/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000GP3FME&linkCode=as2&tag=danpakbodybui-20

Check out those direct links to purchase them cheap on amazon!

How many days per week should I workout?

2013-09-11T18:53:00.005-07:00

This question depends on the individual; however, generally, you should rest 1-2 days per week. Working out everyday won't do any damage but it won't give your muscles the maximum time to fully recover from the previous workout. I usually like to leave one day out of the week to rest which is wednesday or thursday, but it all depends on how I feel that week; If i feel really good I'll workout 7 days and if I feel weak or unfocused I'll reduce it to 5-6 days. But always take a break at someone point because the days you rest are the days your muscle actually grows.

SHOULD I EAT BEFORE OR AFTER MY WORKOUT?

2013-09-09T20:18:00.003-07:00

I just wanna write about a quick topic that I feel like a lot of people don't even consider or contemplate on everyday. A lot of people don't get that you need to eat. You can't gain muscle without food and you can't look good without eating the right foods, but aside from the diet, when and what should you eat to maximize your workouts? The straight up answer is both before and after. Before you workout you need energy of course. All foods have energy but some have more efficient energy and some have long term energy. You need to eat short term energy foods before your workout which include, bananas, nuts, anything low it fat but high in carbs, fruit, even cereal works too cuz of the high carbs. Carbs will give you immediate energy unlike fat. Today, I ate at a chinese restaurant unexpectedly with my friends after class but my workout session was planned for right after class. Chinese food, typically having high fat, pretty much killed my workout. I had a food coma and slow energy. After your workout it's beneficial to eat foods high in protein, low in fat and anything with essential vitamins and minerals like fruits and veggies. The post workout period is one of the best times to absorb all of the nutrients you want so thats why a lot of people tell you to drink your whey protein immediately after your workout.

FACT OF THE DAY: WHAT DOES MY POOP MEAN?

2013-09-08T16:40:00.000-07:00

I'm taking a nutrition/health/fitness class at my school and I'll be posting interesting facts about any of those topics. Today's fact is, if your waste floats it signifies that you have a high fat diet; if your waste sinks then it means that you have a high protein diet. This is true because protein is much denser than fat. Also, if your waste has a "toothpaste" consistency it means that you're drinking plenty of water but if it's more watery then it means that your intestines have "foreign" bacteria. Usually this is caused by eating something spoiled or contaminated causing diarrhea.

9/4/13 : New Semester

2013-09-04T22:04:00.003-07:00

It's been a while...

I've been fucking busy this summer (not really) so blogger's been off my priority list for a while. I've been consistent with my workouts but my diet slipped (once again). Ima try a human experiment and just concentrate on my diet this semester. I'll try to update a lot more this semester, but for now here's 6 facts about water and its benefits:

1) Drinking water helps maintain the balance of body fluids.
2) Water can help control calories.
3) Water helps energize muscles.
4) Water helps skin looking good.
5) Water helps your kidneys.
6) Water helps maintain normal bowel function.

Hulk Bulk Over. Gut Cut Here.

2013-05-06T19:08:00.002-07:00

Semester II

2013-04-22T21:20:00.000-07:00

Just a teaser. I was tired at the end of the video so I didn't want to add or edit anymore.

Two Semesters Later...

2013-04-21T22:56:00.001-07:00

What a journey. Two semesters have gone by and big improvements have been made. Comparison videos of arms and chest will be posted in a couple days in the meantime check out our first video at the beginning of semester 1.

Shoulder Workout

2013-03-14T16:01:00.002-07:00

Today was a pretty easy day considering the fact that I havent been in the gym in 2 days. But here's my workout:

Shoulder barbell press:
set one: 95 lbs x 20
set two: 115 lbs x 15
set three: 145 lbs x 12

Shoulder dumbbell press:
set one: 70 lbs x 10
set two: 70 lbs x 10
set three: 60 lbs x 10

EZ bar front raise:
set one: 55 lbs x 8
set two: 55 lbs x 10
set three: 55 lbs x 8 (dont ask...)

Machine shoulder press:
(super set with alternative grip half of max weight x 10 each set)
set one: 180 lbs x 12
set two: 200lbs x 10
set three: 180 lbs x 8

Shrugs:
set one: 180 lbs x 20
set two: 180 lbs x 20
set three: 90 lbs x 20

Dips:
set one, two, three: body weight x 10

(at this point we had no energy left so we ate instead :D)

Muscle Growth vs. Fat Loss

2013-03-13T17:37:00.003-07:00

Hey guys,

So many of you know that it's extremely difficult to gain muscle mass while losing weight at the same time. Pretty much, you can't do both at the same time. Right now my body fat % is pretty high so I think I'm going to aim for a lower body fat over anything else. Muscle gains will have to wait, but in the mean time I'll attempt to maintain my strength, sacrifice some mass and get lean. There are several ways to do this but this is my plan:

Diet:
Calorie Intake: 1700 ( this will vary on your BMR)
Protein Intake: 200 g ( primarily from powders and chicken breast)
Only water for drinks (6 glasses/day)
Carb Intake: Carb cycling every 2 days (exact carb intake is gonna be just estimated)
Try to eat 3 or more meals/day

Workouts:
Workouts will probably have to drop in weight because I have no carb to fuel me throughout the workout.

Cardio:
Cardio has to increase
Cardio will be 3-4 times per week (every other day)
HIIT= high intensity interval training (I'll explain my specific workouts when I do them)

So that's pretty much how I'll get started. Exams are out of the way so I'll have more time to relax and go carbless. I'll try to update every other day or so.

Protein bars

2013-03-12T14:32:00.001-07:00

I have an exam today and have no time to cook whatsoever so I decided to get these protein bars by MetRx. Average calorie count for each bar was about 480 cal. Without about 32 g of protein. Taste is way too sweet and so filling. Basically it's a meal replacement. Wouldn't recommend it to replace a meal if you can't down a lot of sugar.

I'm Back

2013-03-11T15:45:00.001-07:00

Hey guys,

It's been a busy year so far and I haven't been able to do much with this blog. I'm going to try to update it as often as possible. Today everyone was back from spring break so the gym was packed. Chest Day was today even though I don't believe in that universal chest day shit. Here was my workout for today:

Bench Press:
First set- 135 lbs x 12
second set- 185 lbs x 10
Third set- 225 lbs x 8
Fourth set- 135 lbs x 10

Flat Dumbbell Press
First set- 80 lbs x 10
Second set- 80 lbs x 10
Third set- 80 lbs x 10

Incline Bench Press:
First set- 115 lbs x 12
Second set- 145 lbs x 10
Third set- 145 lbs x 10

Incline Dumbbell Press:
First set- 70 lbs x 10
Second set- 70 lbs x 10
Third set- 70 lbs x 10

Vertical Chest Press:
First set- 125 lbs x 12
Second set- 125 lbs x 12
Third set- 165 lbs x 10

Decline Bench Press:
First set- 115 lbs x 10
Second set- 185 lbs x 10
Third set- 185 lbs x 10

Kneeling Cables:
First set- 70 lbs to failure
Second set-'
Third set-'

Machine Vertical Press:
At this point I was just playing around...no energy left

*No pre-workout or protein was taken before or after the workout ( Because I'm out...)

A Few Tips

2012-12-12T13:58:00.001-08:00

Hey guys,

I've been pretty active in the gym and I've acquired a couple new tips to help you maximize your workout gains.

Tip #1:

Bench Press

When bench pressing you should feel a tightness in your chest all throughout your workout until your last 1-2 exercises, because at that point your chest might be numb enough for you not to really feel to full squeeze. If you are not getting the squeeze while doing your presses try doing this:

When you are pressing, arch your back slightly so your middle to upper back is the only park of your back that is touching the bench. Be careful not to arch your back too much, that will detract from the press. Slightly arch your back so that when you bring the bar to your chest your muscles will already be engaged as you arch your back giving you a better squeeze. Another way to think of this is to stick your chest up in the air. You should be doing this on any press to get the full effect. If not, you're really not working your chest but rather your triceps and shoulders.

Tip #2:

Tricep Cable Pull Downs

When you are doing cable pulls for tricep try to switch up the grip/bar you use to perform the exercise. For instance, use a straight pull down bar rather than the typical rope. Using a straight bar will engage different parts of your tricep. Also, after you have extended your elbows to 180 degress on your pulls, do NOT come all the way back up. There is no need to come up more than 90 degress. You will lose tension in your tricep and you'll pretty much be depending on the momentum of the pulley to pull down the cable. Think of it as a negative exercise. Negative meaning you apply the opposite tension that you would normally feel. For instance. on your tricep pull downs, start at a heavier weight and regardless of your form pulling the cable down, release the cable slowly rather than letting it fly up. This will strengthen your overall tricep. You can use this negative technique on any exercise to improve your overall strength.

Tip #3:

Lat pulls

Most of you are probably familiar with the lat pull down machines at gyms. But most people that use this machine seem to be using it for the wrong purpose. People trying to use it to target the lats often fall in the trap of emphasizing everything about the upper body EXCEPT the lats, especially the shoulders. This is the case because when doing lat pulls most people just simply do a reverse shoulder press or a cabled pull up. You MUST MUST MUST lean back on your lat pulls. Dont be afraid to go heavy for lat pull downs because you CAN use momentum. The momentum will only help you pull the cable from the rest position but you must do the rest to pull it towards your chest, you being your lats. A 60 degree angle should be a comfortable angle to lean. If you're trying to cut your back, go light and screw the momentum and keep your back at a 60 degree angle the entire time.

I hope you guys benefit from these tips that I've encountered in the gym. Lift hard, Lift heavy, Lift4Life.

Delay

2012-12-02T11:21:00.001-08:00

Hey guys. Sorry for the delay. I've been extremely busy with school and updating my blog has been hard to continue. As I'm pulling into the last few weeks of the semester my work load has been lightened so expect to see some more blogging.

Daily "Feed"

2012-11-07T10:32:00.000-08:00

Hey guys, I'm gonna start posting my daily workouts everyday including my meals throughout the day. I'll also put my body weight and supplements for you to see how some of the supplements I take work for me.

11/7/12

11:00 am workout

Bench press:
155 lbs 20x1
135 lbs 20x3

Dumbbell press:
80 lbs 15x1
65 lbs 12x2

Incline Dumbbell press:
55 lbs 20x3

Decline bench press:
135 lbs 15x3

cables:
60 lbs 15x3

under cables:
40 lbs 12x3

machine fly:
65 lbs 12x3

Treadmill:
5 mph 10 min

Stairmaster:
10 min

Meals:
-20 fl oz chocolate protein shake
-banana
-half breast of chicken with salt and pepper (2 servings of white rice)
-another half breast of chicken with salt and pepper (2 servings of rice)

Supplements:
GNC multivitamin Sport-2 capsules
L-arganine 500mg- 2 capsules.

I ran out of pre work out and whey so I'm maintaining naturally as of now.....

New vid

2012-11-04T09:18:00.002-08:00

http://www.youtube.com/watch?v=DMlrVaht5Jk&feature=youtu.be

Mike Chang has some good workout tips for chest.

2012-10-28T17:45:00.001-07:00

Check it out.

No vid...

2012-10-24T18:28:00.001-07:00

Sorry Guys...No vid today... I had an exam before I went to the gym and I forgot to bring my camera... Here's my workout though:

Chest Day:

Barbell Bench Press:

135 lbs-10x2
225 lbs- 6x1 <-- first time doing two plates
185 lbs- 10x1

Dumbbell Press:

70 lbs- 10x3

Incline Bench Press:

135 lbs- 10x2
155 lbs- 10x1
95 lbs- 12x1

Decline Bench Press:

135 lbs- 10x1
155 lbs- 10x1
165 lbs- 10x1

Incline Dumbbell Flies:

30 lbs- 10x3

Machine Upright Flies with push up superset:

65 lbs- 10x2
80 lbs- 10x1

Push up superset- 10x3

At the last set some old guy yelled at Shan for letting the weights drop too loudly. Yelled=Bitched in this case. That guy needed anger management.

Everyone watch Hanh's video to support him

2012-10-23T15:34:00.003-07:00

Check it out.

Arm Day Preview!

2012-10-18T19:00:00.001-07:00

Preview Video! Check it out. Read the annotations for some tips!