Archives for the month of: August, 2012

Just so you know for the past 3 and some weeks, I have only missed one session. I missed Legs & Shoulders last week.

Eid celebration is tiring. I love celebrating but I hate what it does whole body at the end of the day.

I’m in Bangkok at the moment and I’m blogging through my phone. I am absolutely knackered and I want to sleep. bye.

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Wishing all muslim readers Eid Mubarak!

Selamat Hari Raya!

I believe I said I’ll be doing two sessions today didn’t I? I had my Cardio session earlier in the afternoon. Did 1 solid hour on the cycling machine with different resistance/intensity. I wanted to do the HIIT (High Intensity Interval Training), it was kind of difficult on that machine. My butt hurts.

I went back to the gym an hour before the gym closes. Did my due Back & Biceps. Unfortunately though I only did two exercises each.

Dumb-Bell Curls and Concentration Curls for Biceps. 3×20

One-Arm Row L/R and Dumb-Bell Reverse Flye. 3×20.

The gym has limited equipments but it was nice for a change. Better than home. I only did the previous weeks’ workouts mostly at home. I used heavier weights so that should do it.

To finish that off I went back to my room and did some Cross Body Crunch L/R 3×20.

Ok I know today I missed out almost half of the exercises but I will make it up next time. I’m seriously thinking of doubling the workout once fasting is over. Which will be in a few days. Furthermore I will be signing up for a gym membership around next week (or the week after). That means, bunch of equipments equals new exercises!

Remember what I told you about “we can only plan”? I planned on going to the gym once I set foot in my hotel here in Bangkok. I was already wearing my gym attire. Before leaving my room, my gut tells me to phone the fitness center before going.

My gut was right. The gym closes in less than half an hour. So no Back & Biceps for me today. Will work on that tomorrow together with my Cardio.

Another major Running/Charity event this year in Brunei by BIBD.

My 2 weeks leave is now over. One thing about my work is the schedule changes almost every week. I can only plan my weekly workout routine but it will need adjustments when duty calls. I’m going to Bangkok for two nights, I guess this wont really affect anything. The hotel gym should have all the equipments.

I need to figure out how to bring my supplements. I don’t want to bring huge bottles in my luggage.

Excuses are for those who don’t want it bad enough.

I didn’t do the Triceps & Chest today BUT I did 9 hills hike at Bukit Shah Bandar. Took me about over an hour to finish the whole route. Considering that I was fasting, I think I did OK. Wanted to try sweating it out just before breaking my fast. The result, no problem at all.

So we’re back to normal routine. I’ll do the T&C today, Monday. Just before breaking my fast cause I’ll be working at night.

Same routine as the 2nd Week, for Week 3 we will do it 3 sets of 15-20 reps this time. Talked to good friend about variations of weight lifting. Badt suggested I should make the reps higher for this week. He’s my go-to buddy whenever it comes with weight lifting. He shocked the hell out of me when I got back from my studies abroad. He buffed up big time. Aesthetic kind of buff. Very lean and super shredded. So who’s a better guy to talk to than him, right? My other friends are very much interested but most of them whines almost about anything.

“Its sooo harddddd..”

“I like food, I love chocolate.”

“I’m always fat…”

“I don’t have the genes..”

“I’m busy. I’m tired. I want to sleep”

Hmmmmm.

Malay culture is full of food. When I say food, it’s full on oily fatty food. The basic must-have food on the plate will be white rice. That’s on normal days by itself for mostly lunch and dinner. After fasting month, we celebrate like crazy. Food, fireworks and more food. Almost like Chinese New Years. There will be fried crackers, lots of colorful cakes, whole dictionary of carbonated drinks and lots other stuff. Imagine you eat them at least 5 times a day for 2 weeks!

Yesterday I went to a family gathering. I normally just gulped in all the food I see on the table. But the only good food I saw were Cucumbers, Oranges, Grapes & Watermelons. I had those and also small portions of White Rice etc.

I was shocked at how I’ve changed over the past 3 months. Mentally I think I managed to scrape my ‘normal’ diet into healthier choices.

Family & friends were saying “how do you live eating only those?” Or “why do you eat like westerners?”.

I choose to live healthy. I like how it makes me feel. I’d like to maintain this lifestyle as long as I can.

Here’s something to look forward to. If you’re living in Brunei, there will be a charity run called Ozone Run on the 16th September 2012.

…comprises three categories: the three-kilometer family fun run with registration fee of $10; the six-kilometer moderate run with registration fee of $15 and the 12-kilometre extreme run with registration fee of $30. – source: The Brunei Times

more information can be found in this article by The Brunei Times

September will be a busy month. The National Sports Festival will start on the 8th September and then there’s… work. If I’m not working, I’ll definitely join the 6km or 12km Ozone Run.

The workout this week will be almost the same with minor adjustments to my personal preference. Most of the changes are the number of sets and reps. The idea is the first week should get your muscles warmed up. Second week, I’m trying to push the muscles with more reps and sets.

MONDAY: Chest & Triceps
Dumb-Bell Bench Press.
4 sets of 10 reps.
Dumb-Bell Flye.
4 sets of 10 reps using light weights.
Push Up.
4 sets of 10 reps.
Seated One-Arm Overhead Triceps Extension. L/R
4 sets of 8 reps.
Dumb-Bell Pullover.
4 sets of 10 reps.
Bench Dip.
4 sets of 10 reps.

30 mins slow run

Cross Body Crunch
– 3 sets of 12 reps
Flat Bench Leg Raise
– 3 sets of 12 reps

TUESDAY: Cardio + Abs & Core
Crunches
– 4 sets of 10 reps
Dumbbell Side Bend L/R – Go Heavy
– 4 sets of 10 reps
Lower-Body Russian Twist
– 4 sets of 10 reps
Roll-out using Abs-Wheeler
– 4 sets of 10 reps
Plank
– until failure
Side Plank
– until failure.

WEDNESDAY: Back & Biceps
Barbell Curl – Go Heavy
– 4 sets of 10 reps
Dumb-Bell Biceps Curl
– 4 sets of 10 reps
Concentration Curls. L/R
– 4 sets of 10 reps
One-Arm Row L/R – Go Heavy
– 4 sets of 10 reps
Bent-Over Row – Go Heavy
– 4 sets of 10 reps
Bent-Over Reverse Flye – This is almost like Dumb-Bell Flye, only you do it Bent-Over.
– 4 sets of 10 reps

30 mins slow run

Cross Body Crunch
– 3 sets of 12 reps
Flat Bench Leg Raise
– 3 sets of 12 reps
Push Up.
3 sets of 12 reps.

THURSDAY: Cardio + Abs & Core
Crunches
– 4 sets of 10 reps
Dumbell Side Bend L/R – Go Heavy
– 4 sets of 10 reps
Lower-Body Russian Twist
– 4 sets of 10 reps
Roll-out using Abs-Wheeler
– 4 sets of 10 reps
Plank
– until failure
Side Plank
– until failure.

FRIDAY : Legs (Use heavy weights) & Shoulders
Squats
-4 sets of 8 reps.
Dumb-Bell Squats (without the bench)
-4 sets of 8 reps.
Standing Calf Raise Do L/R separately
-4 sets of 8 reps.
Stiff-Legged Dumbbell Deadlift
-4 sets of 8 reps.

Shoulder Press
-4 sets of 8 reps.
Seated Dumb-Bell Shoulder Press
-4 sets of 8 reps.
Lateral RaiseLight Weights
-4 sets of 8 reps.
Front RaiseLight Weights
-4 sets of 8 reps.

30 mins slow run

Cross Body Crunch
– 3 sets of 12 reps
Flat Bench Leg Raise
– 3 sets of 12 reps
Push Up.
3 sets of 12 reps.

SATURDAY:
Rest day

SUNDAY:
I’ll be swapping Chest & Triceps to Sunday because I have work on Monday and there’s just no available time to workout. If it is not a fasting month, then that’s a different story.

I created a timetable, I posted it on the wall next to my door as a reminder. I crossed out the first week and it feels as good as my sore muscles. lol.

You should try it too! I made a .PDF file so you can DOWNLOAD it, print and start crossing it out.

Hello there. Seems like it has been days since I posted anything. I had a wonderful weekend. I promised to TRY not to eat too much. Well I didn’t eat too much BUT most of them are quite fattening. Talk about cheat days. I hate cheat days, its not as rewarding as what they say.

The workout this week will be relatively the same with minor adjustments.

On Monday, Wednesday and Friday, we will add in some Abs exercises so that’s full 5 days of Abs. And also Push Ups.

I’ll be posting the full 2nd week workout routine later tonight. My internet connection is pissing me off at the moment and I’m blogging through my phone.

I may not be there yet but I am closer than I was yesterday.