Shoulders & Hypertrophy (& Chinatown!)

WARNING: Many pictures of food ahead! Do not click if you are hungry!!

My brother is finally off for summer break and is back from Japan. We went to go pick him up at Logan Airport up in Boston, and it was just around lunchtime, so we decided to go eat at the nearby Chinatown! 🙂

Gate into Chinatown

I haven’t been here in over a year, but absolutely nothing has changed. The streets are crowded, the usual bakeries are packed, and the streets smell like urine.

For lunch, we decided to pop into a small Taiwanese restaurant. We’ve actually been there before and they had great dumplings, so I was looking forward to it very much, especially because I follow Intermittent Fasting (which I covered here) and I hadn’t had anything to eat yet (it was around 1:45 PM).

Like I said yesterday, I tried my best to eat in moderation today. Here is what we had to eat (taken midway through because some foods came out earlier than others):

Chinese watercress and beef, long horn peppers and beef, sesame chicken, seafood and vegetable fried noodles, and dumplings.

(Nowhere near as bad as my massive cheat day from two weeks ago, right? 🙂 )

After finishing lunch, we decided to stop by one of the local bakeries and bought several different Chinese breads. We ended up buying cream, red bean, curry, and pork buns.

And naturally, I had to give them all a try after coming home! 😀

Sweet red bean bun

Custard cream bun

Curry bun

And before any of you call me out on being “mean” to my dog, yes, I did give him a small portion of each bread 🙂

Overall, probably not the best diet in the world today, but I will jump right back to counting calories and macros tomorrow. So fear not, for I shall continue shredding my fat!

Shoulders and Abs Hypertrophy
Seated Dumbbell Shoulder Press:

• Warm-up: 5 sets of 30lbsx5

Dumbbell One Arm Lateral Raise:

• Set 1: 30lbsx12
• Set 2: 30×12
• Set 3: 30×12
• Set 4: 30×12
• Set 5: 30×12

Behind the Back Low-Pulley One Arm Side Lateral Raise:

• Set 1: 20lbsx12
• Set 2: 20×12
• Set 3: 20×12

Seated Behind the Neck Barbell Press:

• Set 1: 115lbs×8
• Set 2: 115×8
• Set 3: 115×8
• Set 4: 115×8

Bent-Over Dumbbell Fly:

• Set 1: 30lbsx15
• Set 2: 30×15
• Set 3: 30×15

Reverse Pec Deck:

• Set 1: 201lbsx15
• Set 2: 201×15
• Set 3: 201×15
• Set 4: 201×15
• Set 5: 201×15

Ab Wheel:

• Set 1: Body weight x20
• Set 2: Body weight x20
• Set 3: Body weight x20

Back & Biceps Hypertrophy

If you’ve read my recent rant, you should be familiar with IIFYM. And boy, did I put it to good use today!

I went to the gym, had a great workout, came home, and ate some ham and eggs for lunch. For dinner, I ended up eating ~600g chicken breast with ~600g cooked rice, and plenty of grilled vegetables. The total of all this added up to roughly 2000 calories, which left me with 800 calories to play around with.

My mother arrived back from Japan last night and she brought back a lot of Japanese goods. I didn’t take any pictures of my own, but here is what I had today:

Melon bread (lots of sugar on top)

Dorayaki (almost like a miniature pancake with red bean filling)

Tomorrow, we will be picking up my brother from the airport, so we’ll be going to Chinatown for lunch. I’m not very good at estimating macros when eating out, but I will do my best to eat in moderation.

In other news, my lower back is feeling a lot better, so I should be able to go back to lifting heavy on my squats and deadlifts again next week. I kept today quite light, though, because I didn’t want to push my luck 🙂

Back and Biceps Hypertrophy
Bent Over Barbell Rows:

• Warm-up: 5 sets of 135lbsx5

Chin-ups:

• Set 1: 85lbsx8
• Set 2: 85×8
• Set 3: 85×8

Rackpulls:

• Set 1: 135lbs×10
• Set 2: 225×10
• Set 3: 225×10
• Set 4: 225×10
• Set 5: 225×10

Dumbbell Rows:

• Set 1: 65lbsx15
• Set 2: 80×15

Close-grip Lat Pulldown:

• Set 1: 175lbsx15
• Set 2: 1755×15
• Set 3: 175×15

Preacher Curls:

• Set 1: 75lbsx12
• Set 2: 75×10
• Set 3: 75×10

Dumbbell Hammer Curls:

• Set 1: 45lbsx15
• Set 2: 45×15
• Set 3: 45×15

Concentration Curls:

• Set 1: 20lbsx15
• Set 2: 20×15