David Chiu

Heather and I opted to go to the gym and do some light lifting and cardio. I noticed that I didn’t have as much strength as usual and had to go pretty light on the weights. LL Cool J’s Platinum Workout book came out today which looks pretty cool. His workout and diet routine seem very similar to the program I’ve set up for myself. Ultimately getting in shape and achieving your goals are all about motivation and discipline. You can achieve anything if you put your mind to it and don’t give up.

Workout log:

• Pec-Dec - 12 reps@75lbs, 12 reps@100lbs, 12 reps@120lbs
• incline press machine - 12 reps@75lbs, 10 reps@100lbs, 8 reps@100lbs
• crunch machine - 12 reps (front, left and right)@50lbs for 4 sets
• bench press - 12 reps@135lbs / 4 sets
• incline press - 12 reps@95lbs, 10 reps@95lbs, 8 reps@95lbs
• hammer machine bench - 12 reps@135lbs / 4 sets
• hammer machine incline - 12 reps@95lbs / 4 sets
• close grip bench - 8 reps@65lbs / 4 sets
• cable tricep extensions - 12 reps@65lbs / 4 sets

Food log:

• 1 cup organic flax/raisin bran w/ milk
• French Press coffee (black)
• 55g protein shake
• Poquito Mas bean and chicken burrito
• 2 plates of Sphagetti Squash w/ ground turkey, tomatoes, zucchinis, onion and garlic
• 55g protein shake

Current weight:
180lbs / 20% bodyfat