Week 4

Week 4's going to consist of only THREE workouts. Still, they're considerably more intense than the past 3 weeks.

I think this six week thing is really working out. I mean, I've lost a lot of my gut, and I HAVE gotten a little stronger. Still, I think I'm going to do a whole month of just bench presses, squats and deadlifts. My bench press is really pathetic, so I'm aiming to up it by 20lbs within two months. I figure the squat-deadlift-press month will help immensely with that.

Maybe I'd better ask the online bodybuilding forums for some constructive criticism and support!

...

YEAH RIGHT hahaha~

Anyway, I've still got one workout left from my third week.. as it happens, it's chest and shoulders day. Bring it.

I'm feeling fan-ducking-tastically DEFIANT!

This morning, I realized that I could no longer type the word f-u-c-k without quotation marks, asterisks, or dashes in between the letters. It seems that my keyboard has sort of developed a conscience and insists on editing my god-given freedom of profanity! Holy censoring keyboard, batman!

Moving on. To explain the title of this post, I realize that this is a workout/diet journal. However, I also realize that it's MY ducking blog, and I can post whatever the duck I want to. Having said that, I will now post ANYTHING I want to on this blog. I staked my claim in this motherducking piece of online real estate, so I'll do whatever the duck I'm inclined to with it!

HMn. Keyboard's still ducked up. motherducker.

On muscle mags and getting motivated. (This post is an excuse to put up a photo of me)

Whenever I don't feel like working out, I check out the free bodybuilding mags that are delivered courtesy of my mom's subsciption to STAR magazine. I read about how AH-nold (and I say that with MUCH love and affection) changed the bodybuilding world and how Ronnie's just won his 8th Sandow, and how chicks dig guys with big guns. Suddenly, my body starts to get an unbelievable pump, and I'm feeling like I'm being flooded by all the supplements advertised and I'm burning fat at an unbelievable rate while still maintaining every bit of my hard-earned muscle mass because of some miracle estrogen-blocking, testosterone-jacking, libido-raising, super-pumping mofo of a drug that costs less than all the other supplements out there. Before I know it, I'm emotionally drained and ready to call it a day.

..you DO realize I'm just kidding, right? LIGHT WEIGHT!

***

Some non-believers ask me, "Why do you do it? Why the lifting and sweating and dieting and clean living?"

Ok, so maybe I ask myself those questions. Because sometimes, man, I'm really out of it. But then I look in the mirror and I see what keeps me going.



Dashingly debonair, devil-may-care, M to the C, Marc Kevin DANGER Ong! Woot!

Who do you love?

Why working out is better than trying to understand girls.

hard work, proper diet, and dedication ACTUALLY yield results when you work out.

***

Tomorrow is squats and deadlift hell day, but it's all going to be SOOOO worth is, because..

TADA!

I've got a coupon for free porkchops over at Thank God It's Friday for lunch! KICK ASS! I can taste those chops alreadyyy :P~

It's time to bring it.

The last time I REALLY lost in basketball.. I think it was against the PBL's Hapee Toothpaste team. That is, before last Saturday.

No excuses. I just really wasn't able to bring it. But it's all good. The last time I lost, I came back a lot better. Here's my new training resolution:

RUN-RUN-RUN-RUN-RUN. Thrice a week. I got killed endurance-wise.

I also bought NEW rubber shoes, finally. The old pair was barely being held together by some super-glue. It went from 20ppg to 18ppg to 14ppg, then back to 16ppg. Let's hope my new kicks do better.



Let me tell you mofos, LOSING SUCKS!

We all make sacrifices (OK, maybe I just f*cked up)

So I wasn't able to push through with my last two workouts for week number 2. The first one, I had a valid reason for.

See, I was all set to do my upper body split when Mr. Philippines (medium class winner) asked me to work out with him instead. I didn't really feel like it, but he needed my expertise so I humored him, anyway.

...

That seems like a valid enough reason? :D

Workout 2 I skipped simply because I didn't wake up in time. Anyway, that's two out of the four workouts I was supposed to do that i missed. THerefore, I've decided to redo week number 2. I'll be staying in "squats and deadlift hell" for another week, after all :D

..ok, I've also been messing up my diet lately :P Let's start over this week.

COMING SOON!

I sense a basketball post and perhaps a layout revamp!

Week 2 : Squats and Deadlifts til your ASS HURTS LIKE HELL!

OK, so maybe it's not just my ass. Maybe it's my legs, my traps, and the rest of my upper back. I KNEW there had to be a reason why I preferred leg presses to squats.

Anyway, I'm feeling "black" today, G, so I'ma hit y'all up with some tight rhymes. Represent.

Kickin ass in the gym in the morning, I'm warning
all you fake G's stay away or start mourning
I don't want nobody gettin me off track
whenever I'm workin on my chest and back
I ain't gettin any calories in my system
and I get real f*cked up when I start to miss em
So little man, y'all better reco'nize
identify the burning in my eyes
Cause I ain't doin this sh*t just for show
I'm really that jacked up on testostero'
YEAH!

I stick to my diet night and day
All work for me, playa, no time for play
Even if all the ladies are lookin fine
tho they on my mind
I ain't got the time
Cause this brother just gotta make sacrifices
If he wanna see growth on his bis and triceps
And for all you brotha's that say I'm whack
Say it to my face, jack!

OK, I ran out of soul. Let's try again next time.

Two more workouts before I'm out of squat and deadlift hell! Peace out.

Week 1 recap:

The Low-Down:

OK, so I'm on a six-week workout plan, which basically lets me start over from scratch weight-training wise. It's written under the assumption that I do not know JACK about weight-training (not true. I do know a bit of jack.) and that my body has not made the "neuro-physiological" advances needed to lift heavier and more effectively. I totally forgot to mention it. My bad.

The Lifting:

First week was a three full-body workouts split. Supposedly, it's too break me in the business. Here's the full routine:

3 x 10-12 Incline Bench Press
3 x 10-12 Upright Row
3 x 10-12 Shoulder Press
3 x 12-15 Leg Press
3 x 12-15 Barbell Curl
3 x 12-15 Tricep Pushdown
3 x 15-20 Crunches

I liked it. It was a full body workout easily completed in more or less an hour. Plus, it forced me to stick to a routine, making sure I was hitting all major muscle groups.

Putting the DIE in DIET:

This week went very well for a first week. I was able to withstand all temptations, I only had two pre-arranged cheat MEALS (not days), and I'm getting the hang of how to broil chicken breasts.

All in all, a successful first week! :D

Today is just O-K!

I've been having days where I eat more than I'd planned (but really, I'm still on a bit of a caloric deficit or just barely breaking even,) and I don't like it. When bad-ass mofo sh*t happens, I tend to take it out on food.

NOT TODAY, BIATCH!

Today, all I've had are four slices of TURKEY spam, a cup of rice, and one slice of pizza. All I'm going to have for the rest of the day are just a few slices of roast beef, a baked potato, and some beans :D

You know the best part about my diet? These are all foods I LOVE! KICK-ASS.

ASS-WHOOPING workout!

OK, I admit it. I'm addicted to the pretty muscles. I'd much rather work out my tris, bis, pecs and delts as opposed to any other part of my anatomy. Still, just for the fact that I can always answer in the positive when asked if I work out my legs, I do a few sets of leg-presses in extremely low poundages.

HOWEVER, I'm following a six-week program to supplement my dieting, and that program called for leg workouts taken to the limit. Reluctantly, I began increasing the weights I used and now can actually feel the effect, especially in my glutes.

Cool stuff.

Basketball tomorrow. Am supposed to go the gym, but I guess I can do that on Saturday. My kid brother showed me this new move that I'm dying to try out in a real game. Very Kobe like.