Friday, November 25, 2011
Tuesday, October 25, 2011
quick update?
After Defqon I've pretty much slacked off for 2-3weeks , meaning I was eating junk food and was at the gym for 30mins or so and Im gone to top it off I stopped cardio during that time lol.
During this time I also stopped all supplements , this gives your kidney a break esp with protein shakes which are man made and was just eating more natural protein (eggs,tuna ect).
Only week and half ago , I started to think about stereo , so Im back on my game agian!!
btw here's a pic of me on sunday still got a long way to go (1st time in my 20 years at a beach with my shirt off no jks)
Thursday, September 29, 2011
Saturday, September 10, 2011
Friday, August 26, 2011
\Wednesday, August 24, 2011
my plan atm.
Hey guys I've been training much harder past 2 weeks due to fact Defqon is 3 weeks or so, Been killing myself at the gym, 5 days at the moment.
Here's my plan I'm doing at the moment.
(Warm up 5mins for everyday)
Monday Chest and Triceps Day
1) Dumbbell Press (2sets 10 reps 22.5kgs) (2sets 10reps 20kgs)
2)Decline Dumbbell Bell Press (4sets 10 reps 17.5kgs)
3)Bench Press (not big fan of benching tho) (max weights with out support for 3 sets 10reps)
4)Incline Flys (3sets 10reps 12.5kgs)
5)Chest Machines 'too cool down' ( Max till fail)
6) Ropes Pull down (4-5sets till fail)
7) Seated Triceps Press (3sets 10reps 12.5kgs)
8)Treadmill/Skipping (High Intensity 15mins)
Tuesday Back and Arms Day
1)Lat Pull downs (4 sets 10 reps 4o kgs)
2)Dead Lifts (1 set 10 reps 20kgs) (1set 10 reps 40kgs) (1set 10 reps 60kgs) (1set 10reps 80kgs) (Till fail 90kgs)
3) Cable Rows ( same moment as the row machine, but using the cables adjusted to mid body level) (3 sets 10 reps)
4)Bent of Barbell Rows (3sets 10reps 25 or 30kgs)
5)One Arm Rows (3 sets 10 reps 20kgs)
6) 21 Barbell (3 Sets 21)
7) Hummer Curls (3sets 8reps 8-9Kgs)
8)Treadmill/Skipping (High Intensity 15mins)
Wednesday Leg's Day
1)Dumbbell Lunges (warm up) (3 sets 16steps or so)
2)Leg Press ( 1sets of 10 reps 80kgs) (2set of 10reps 90kgs) (1set till fail 100kgs)
3)Seated leg Curl (4sets 10reps)
4)Seated Hamstring Curl (3sets 10reps)
5)Squats till fail
6)Treadmill/Skipping (High Intensity 15mins)
Thursday Shoulder's Day
1)Arnold Dumbbell Press (3sets of 10reps 15kgs)
2) Military Press (3sets of 10reps 17kgs)
3)Dumbbell Lying Rear Lateral Raise (3sets of 10 reps 15kgs)
4)Dumbbell Shrugs (3 sets 10 reps 20kgs)
5)Front Plate Raise ( 3-4sets 10 reps 15kgs)
6)(everyweek I would choose 1-2 of the next few to do)
Side Lateral Raise
Front Dumbbell Raise
Seated Bent-over Raise
Dumbbell Fist Pump ( lol)
8)Treadmill/Skipping (High Intensity 15mins)
Friday we drink we Party ;)
Alcohol is a muscle killer REMEMBER that drinking weekly will slow your muscle building, and will make you FAT lol!
Alcohol is a muscle killer REMEMBER that drinking weekly will slow your muscle building, and will make you FAT lol!
Saturday Cardio Day (depending on how I feel , due to the night before)
1)Running/Walking (High Intensity 10mins)
2)Cross Trainer (High Intensity 10mins)
3)Skipping untill wanting to go home!
Sunday is church day
1)Hope he forgives you!!!!
2)Pray to get bigger before Defqon1!!
3)Pray 2012 won't happen!!!
And it all starts again. .
This my plan okay guys, you can use it , you don't have to!
Just advice man! YOU CAN DO WHAT THE FUCK YOU WANNA DO
Wednesday, August 10, 2011
RIP ZYZZ
hated by some, loved by many. . .
This week rumors were going around that bodybuilder and a facebook/ youtube sensation 'Zyzz' past away at Thailand due to heart failure or some sort, which was found in a Sauna .
http://www.dailytelegraph.com.au/news/sydney-nsw/facebook-favourite-and-aspiring-model-aziz-shavershian-22-dies-in-thailand-sauna/story-e6freuzi-1226111960086
I still remember that day I was doing some facebooking at Phat office, And a friend of mine said do you know 'ZYZZ' and I said who the fuck is that cunt, I watched the clip on YouTube, and said to myself "FAURRKKK!, I wanna be big and walk around with my shirt of at festival and dance like him". I notice people start saying "you mirin, come at me?, you jelly? for weeks and weeks lol!
I still remember that day I was doing some facebooking at Phat office, And a friend of mine said do you know 'ZYZZ' and I said who the fuck is that cunt, I watched the clip on YouTube, and said to myself "FAURRKKK!, I wanna be big and walk around with my shirt of at festival and dance like him". I notice people start saying "you mirin, come at me?, you jelly? for weeks and weeks lol!
January came I got to meet Alex and I started my gyming life , working towards Zyzz!
every week I used watch him on YouTube and keeps motivating me, at one stage I had picture in my phone of a person who inspires me to train harder, despite he was on steroids, did not make me think "If his on it, Im going on it too"
Not at all, did'nt bothered me , like who isn't on it now days? which body builder didn't use it? Arnold? Ronny? everycunt don't you worry, Arnold was a poster boy for steroid use for god sake.
You could say Zyzz was the Australian poster boy for steroids , does not bother me.
So stop hating peope and saying his cheating. why? do you think he injects it in and sits around and just get big? matter of fact people on Steroids train x10 harden than anyone, they still do the longyards!!
I've really spoken to him once at Zaia, while he was with a mate of mine George in the smoking area which they were off there face and shit, I told him i would see him at Defqon/ Stereo and to remember me the 'clubslut'.
Tuesday, August 2, 2011
DEFQON ONE IN ONE MONTH
DEFQON ONE is around the corner that means train hard and diet !! so I've decided to jump on a new program which I've written up. Pretty much different bodybuilders and Athletes workouts and mix and much!
until next time , cya!
Tuesday, July 12, 2011
Monday, July 11, 2011
monday = chest day
Wait around today for my gym buddy Alex, lagged it tho! No worries time was not a issue for me ;)
Got there around 6:30, started my 10mins cardio (never do more then 10mins, hate it with passion).
Started to do chest routine workouts which are 3 sets of 10-15 . I really don't like benching , alot people choose between benching and dumb bell press. I believe dumb bell press works much better and gives you more control and your technique. Usually start of flat bench then incline and decline(gives me headaches sometimes). I tend to start at my max and work my way down when i'm tired (22.5kgs-15kgs). Next work out flys, about 3x12 with 9-10kgs on the incline bench and work ya magic.
cool down just the fly machine and chest machine until fail and tired =).
then we like to hit the pool and steam room (no homo)
mirin my old footy shorts ;)
Alex showing us he loves to hit the showers after a leg workout ;)
Remember life's too short to be small.
Tuesday, July 5, 2011
meal time.
Just a quick easy dinner cost me about 15buck's all up. Got four slice's of steak from Coles set me back at 12 dollars I think, would last me 3-4 meals, and a packed of frozen vegies. Its just quick and easy in the microwave , takes less then 2mins.
Just got some wine, olive oil, pepper and BBQ sauce used as my marinated, then slap it on the George Foreman grill, because it knocks out the fat ;). Enjoy
Remember life's to short too be small.
Monday, July 4, 2011
gym days and what i eat.
Monday-Chest and Cardio
Tuesday-Shoulders and Cardio
Wednesday - Arms and legs and Cardio
Thursday-Rest
Friday-Back
Saturday-Rest sometimes Cardio
Sunday-Church =)
What do i eat?? to be honest, whatever i find , whatever i can afford lol.
some weeks I would go hardout on eating well and right, other weeks whatever.
I think my drinking and partying lifestyle gotta stop to speed up my progress.
Meal 2-3 , rice, steamed beef, and vegie.golden rule~ cow's, chicken's and tuna's are your best friends!
Remember life's to short to be small.
what im on, what I've used.
I started my gym career using, Dymatize Elite WPI, it was not bad with low in carbs, best tasting protein out on the market no doubt.
After I wanted to try something different and popular , the taste is great and mixes well with so much flavor to choose from Optimum Nutrition 100% Whey Gold Standard.
Pre work-out/ Createin .When i started to gym alot people were on 'No Shotgun, 1M.R, Cell Mass and Jack3d'. So i decide to give these stuff ago. I purchase Jack3d for 30 bucks on ebay.com, retailing about 60bucks back then.
First week I used one scoop , it felt like speed or pills lol, but all I realize I was just sweating more and I think its just bullshit! so I increased to 2 scoops then 3 scoops, towards the end of the can , it had to effects on me at all.
Recently I purchased Hemo-Rage Ultra Concentrate, which was a new and improved formula from before. Day one i was scared so i did half a scoop , and it kicked in right away =), at the moment Im still on half a scoop, let me remind you that these pre work-out stuff is just caffeinecaffeine caffeine , and sugar maybe!! (goodluck on sleeping)
Best supplement places in Syd and onlinehttp://www.powerhousehealthandnutrition.com.au/
feb-june
After a short while Alex left me at the gym , due to studying and women ;).
I think my progress has been really slow, due to im not on the juice/roids , partying every week(thats what I work for) and shitty foods/ diets.
During this time I've trained with Sothera while Alex was gone, then Sothera moved house. So now I train alone =), sometimes bit hard with nobody spotting you at the gym, but hey 'less talk more lifting'. during the time I don't see much apprence getting toned , but for sure im getting stronger lifting 20kgs or 22.5 kgs , on dumbell press =D ( I dont like to bench).
So many other things which i cbf to talk and brag.
Rememeber life's too short to be small.
day one.
Day one of gyming was chest day and cardio , Alex gave me chop stick (8-10kgs) dumbells to do dumbell press, you may prob be laughing , but i was struggling with that shows you how weak i was .
cardio was so bad, at speed 7 on the treadmill , I was running so hard and Alex was jogging lol.
This is first week.
Rememeber life's too short to be small.
three years later.
During the 2010 year , I attended Defqon1 and Stereo Sonic, and I realize every guy's shirt were off and being massive even tho half are of the 'juice' , So i decided next year I wanna be back here looking in top nick ;).
December came around during Christmas shopping at Parramatta , I bumped into a guy I knew from basketball and social events , and had long chat about gyming and he insisted me to come to his gym and training/teaching me everything he knew about getting big ;). Told me his gym was friendly with no hardcunts and was cheap to join.
So i thought about it. . . . .
MIRIN??? ps: he told me to put this pic up ^^, gay kient!
The new year pasted, I was still unsure about the whole gyming thing, but then decided 'fuck it, lifes to short to be small'. January 2011 I told Alex lets start gyming. . . .
my gym story starts here.
Introduction.
Hello reader my name is Derek Guan, and this is my blog about my journey of becoming not a bodybuilder, but a new image which I will be happy.
I've always been a fat/chubby kid thru out my life , people teased me calling me 'snorlax, buddah,slow poke,fatso, walrus' that's all i remember at the moment'. Not my fault my parent's loved me and feeded me with some much food, mostly rice, noodle's and dumpling. I remember thru out school I had custom made pants and shorts, cause I was that fat.
YEAR 4High school was tough in year 7 , ( year 12 boys + fat boy = BULLYING) .
So I said to myself, I gotta lose some weight and get some girls ;), So I convinced my Asian mother on playing Rugby League on Saturdays for Patrician Brothers .
3 years went by . . I lost a lot of weight maybe 12-15 kilos by year 10, and asthma was gone.
I retired from footy because there was to many fobs playing the comp, I got scared =(.
So i become a fat cunt, nothing motivated me, even tho a lot guys in year 10 was already on the gear and getting massive.
YEAR 9During senior year, at one stage I went on Fasting for Lent, which I sacrifice 'meat' , damn I lost a lot of weight 98to 80 ish, end of 40 days . But not realizing , I was actually weaker meaning I lost alot of muscles, but that didnt bother me, my purpose was to scarfice for the lord not to lose weight.
By this time I was playing basketball for school and bankstown, was never a plan to lose weight , and it did'nt lol
During the HSC, I went on starving diet myself for the formal, yeah it did work ,and i did get skinny for the formal ;). but I just got weaker and weaker but not knowing this or did.
(never attempt to starve yourself, thinking your losing weight)
Year 12
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