Archives for category: Adventure

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!

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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.

I had a very disappointing dinner today. Went to Pizza Hut and had some Pizzas and Lasagna. I could blame my friend for making me eat there but you and I both know that I am to blame.

I found out about this diet those gym goers do. They eat 5 or more small portions per day. One of the many reasons why they eat in smaller portion is because they want to make their stomach smaller and of course resulting in showing 6 packs. Don’t want to explain too much cause I don’t understand those scientific terms they use. Good thing is we only had small portions yesterday but still the meal’s calorie count was probably.. definitely above 1000.

ABS ARE MADE IN THE KITCHEN!

This is for you Bob. Ditch those yummy lambs! HAHA!

I did my Legs & Shoulders workout a little bit late last night. Started around 11pm. Out of guilt, I did a longer jog today with my siblings. Would’ve gone for a longer route just to burn that extra calories I ate earlier.

So that is the end of week 1. I’m going off to Miri this weekend with the family. I WILL TRY not to eat too much.

In addition to the Back & Biceps workout today, I did 30 minutes jog and Flat Bench Legs Raise, 3 sets of 12 reps.

Tomorrow’s workout is the same as Tuesday’s. Pick any Cardio you like eg. Badminton, Running, Swimming, Spinning, Hiking etc. And end it with the Abs workout.

I’m not going to annoy you with my hourly diary. The first two days were just a reminder to myself that even in such busy days, I can squeeze the workout. All it takes is discipline. Easy to say but we’ll get through it.

to start with, the workouts are designed to get your body used to training. You’ll learn how to stabilize your own bodyweight and get your neuromuscular connections firing, so that your body adapts quickly and is ready for the harder work to come in later weeks – MF

I do have problem keeping myself motivated. I’d say I am too busy with work and my current sport, Badminton. But that’s just lazy talking. I feel like I need to publicly update my exercises/progress. I need to pressure myself. The previous post I mentioned my workout plan but the detailed workout can be viewed on the menu bar or HERE.

I am no professional. I did some research (for months) on Fitness and Nutrition on the web. Bodybuilding.com and Instagram help a lot in the research. Hopefully it will turn out as I hope.

Join me with my workout and let’s see OUR transformation. So with the detailed Workout Plan I just posted, lets start the workout together.

I’ve worked out a workout plan thanks to Men’s Fitness MagBook called “101 Best Exercises”. I’ve had this book for months but never really follow the instructions.

I’m going for a holiday with some friends this September and I want to look good. Can’t it be any less cliche? Now that I have no choice. pfft. I really have to follow the plan and work my ass to be as fuark as I can. It’s really simple. I hope.

Monday: Chest & Triceps
Tuesday: Cardio + Abs & Core
Wednesday :Back & Biceps
Thursday: Cardio + Abs & Core
Friday: Shoulders + Legs
Saturday: Rest day
Sunday: Rest day

Every Tuesdays and Thursdays I have Badminton training. I count that as my Cardio.
My siblings and I did some Back & Biceps last night and end it with a 10-mins jog in the neighborhood. It was a good first time. I’m excited to see how this goes for the next 8 weeks.