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Spring training...YES!!!!
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Background
I started working out because I wanted to put on more muscle mass. Yes, I was bullied in middle and high school. I figured if I get bigger than it would stop. I was right. Not only did it boost my confidence, it also let me meet a lot of amazing people. I learned a lot about myself along the journey. I got addicted to training when I started seeing great results. Sometimes, I think about those high school years and they remind me to be better and prove those people wrong.
I enjoy working out because it helps releases stress. I feel better after a great workout. It also help boost my confidence. I know I won't get as big as the guys who are on growth hormones and/or steroids, but I know, in the long run, I will stay heathy longer. I really found a great group of gym friends who are constantly pushing me to be better. We have so much fun together at the gym. Now, I am addicted to it. While I am working out, I am thinking about how great my next workout will be. I know, it's sick!
ChenSteve's Progress & Goals
ChenSteve's Program
My Workout Program View My Full Workout Program
My Workout Program
Day 1 & 4:
Alternating forward lunges: 2 sets of 10 reps with 60 lbs on each side of Olympic bar (45 sec rest in between each set) then 2 sets of 8 reps with 65 lbs on each side of the bar (30 sec rest).
Alternating hamstring curls: 2 sets of 10 reps with 70 lbs (45 sec rest) then 2 sets of 8 reps with 75 lbs (30 sec rest).
Alternating quad extensions: 2 sets of 10 reps with 75 lbs (45 sec rest) then 2 sets of 8 reps with 80 lbs (30 sec rest).
Alternating dumbbell front shoulder press: 2 sets of 10 reps with 70 lbs on each side (45 sec rest) then 2 sets of 8 reps with 75 lbs (30 sec rest).
Alternating side shoulder abduction: 4 sets of 8 reps with 30 lbs on each side (30 sec rest).
Rope triceps extension: 4 sets of 8 reps with 90 lbs (30 sec rest).
Trunk extension: 4 sets of 15 reps with body weight (30 sec rest).
Reverse trunk flex on decline bench: 4 sets of 15 reps with body weight (30 sec rest).
Day 2 & 5:
Alternating dumbbell row: 2 sets of 10 reps with 75 lbs on each side (45 sec rest) then 2 sets of 8 reps with 80 lbs (30 sec rest).
Alternating machine front pull down: 2 sets of 10 reps with 100 lbs on each side (45 sec rest) then 2 sets of 8 reps with 105 lbs (30 sec rest).
Alternating dumbbell chest press: 2 sets of 10 reps with 90 lbs on each side (45 sec rest) then 2 sets of 8 reps with 95 lbs (30 sec rest).
Alternating machine incline chest press: 2 sets of 10 reps with 95 lbs on each side (45 sec rest) then 2 sets of 8 reps with 105 lbs (30 sec rest).
Alternating machine standing calf extension: 2 sets of 10 reps with 175 lbs (45 sec rest) then 2 sets of 8 reps with 185 lbs (30 sec rest).
Alternating biceps dumbbell curls: 2 sets of 10 reps with 35 lbs on each side (45 sec rest) then 2 sets of 8 reps with 40 lbs (30 sec rest).
Cable rope crunches: 4 sets of 30 reps with 120 lbs.
Day 3 & 6:
45 minutes of cardio exercises (run, bike, etc).
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
My Motivation Program
About ChenSteve
Location: Idaho, United States
Level: N/A Type: Other Place: 2
Location: California, United States
Level: N/A Type: Other Place: 1
Location: California, United States
Level: Amateur Type: Men's Bodybuilding Place: 1
byjinnguyen
Insane motivation and insane results
cablemotion
Such a fast transformation means he's very focused and works hard. I'd love to accomplish what he has.
cdncuteboy
This guy looks a LOT bigger than his stats would suggest, and what he's accomplished is phenomenal. Better yet, he's very open to sharing what he's learnt. Love his blog!!
Latest Forum Posts
Latest BodyBlog Entries
Strength Training Program
Posted in Training : Mar 07, 2011 7:06amDownload my sample strength training program at CutAndJacked.com.
http://www.cutandjacked.com/Steve-Chen-Workout
It's a 4 week program. Start with 70% of your 1 rep max then increase the weight by 5% and decrease reps. Try it and let me know what you think.
CutAndJacked.com Interview
Posted in Other : Mar 01, 2011 1:54pmEveryone should check out the interview I did for CutAndJacked.com:
http://www.cutandjacked.com/interview-with-Steve-Chen
CutAndJacked.com is a new site. I think they are doing a great job. The site looks really good.
2011 Los Angeles Fit Expo
Posted in Other : Mar 03, 2011 5:55pmI finally have a chance to write something about the Fit Expo. It was a lot of fun. I will definitely plan on going again next year.
I was suppose to go to the Saturday event of the expo to cheer on finalists of the 2011 BodySpace Spokesmodel Search. (I should have been on that stage as part of the finalist. I do want to congratulate all the finalists, they were all in top shape.) I ended up going on Sunday instead, a friend was competing in the Women's Olympic Weightlifting Competition. Plus, I didn't feel like spending both days at the expo.
When I walked around
...Visitor Comments
ChenSteve is now friends with trofys10, american95 and 3 others.