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.

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.

Not much to update you today. The same as Tuesday; Badminton & Abs. Same supplements. Same food.

I came across some articles about Nutrition on how to eat properly. This is from Men’s Health

When you’re training hard you want to eat about an hour or two before your workouts, and again immediately afterwards. Your snacks should include both carbs and protein to help restore glycogen levels in your muscles and repair muscle tissue. A perfect post-workout snack might be a bagel with cream cheese, or a tuna and pasta salad

For the rest of the day, eat small meals at regular intervals of two or three hours, with the aim of having some protein with every meal. This way you keep your Glycogen levels topped up and prevent your body from breaking down the proteins that you need for muscles rebuilding.

Glyco.. what now??? Obviously this cannot be done when you’re fasting. 13 hours without food means protein will be broken down. I have been doing a high protein diet since 2-3 months ago, medical reason. With these new found articles, I might need to modify my diet a little bit.

I will be fasting for another 17 days. I think I should eat 3 small high protein meals. One for breaking fast. One for supper and last at 4.30am (this one with higher carbs). Sounds like a plan?

I need to research more on this.

the gym is meant to destroy your body, the kitchen is meant to build it.

For tomorrow’s Shoulder and Legs

Legs (Use heavy weights)
Squats
-4 sets of 8 reps.
Dumb-Bell Squats (without the bench)
-3 sets of 12 reps.
Standing Calf Raise Do L/R separately
-3 sets of 12 reps.

Shoulders
Shoulder Press
-3 sets of 12 reps.
Seated Dumb-Bell Shoulder Press
-3 sets of 12 reps.
Lateral RaiseLight Weights
-3 sets of 12 reps.
Front RaiseLight Weights
-3 sets of 12 reps.

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

0630: Up for work

1400: Quick afternoon nap.

1730: Prepping dinner/break fast.

1860: Had Grilled Chicken Breast. Stir Fry Mixed Veggies (Broccoli, Asparagus, Mushrooms, Tomatoes, Cabbage). Beef Jerky. 1 Tablet Multivitamin.

2030: Badminton Training. I did Flat Bench Legs Raise (3x 3 sets of 10 reps) between rests.

2230: Abs Exercise. I timed my planks. 1:01 for normal Plank and 0:30 for each Side Planks. About 20 minutes after workout, 1 scoop of 100% Gold Standard Whey Protein with low fat Milk. 1 tablet of Glucosamine. 1 Capsule of Fish Oil.

———-

The Back & Biceps workout for tomorrow:

Barbell Curl – Go Heavy
– 3 sets of 12 reps
Dumb-Bell Biceps Curl
– 3 sets of 12 reps
Concentration Curls. L/R
– 3 sets of 12 reps

One-Arm Row L/R – Go Heavy
– 3 sets of 12 reps
Bent-Over Row – Go Heavy
– 3 sets of 12 reps
Bent-Over Reverse Flye – This is almost like Dumb-Bell Flye, only you do it Bent-Over.
– 3 sets of 12 reps

0200: I had 2 Whole Grain Tuna Sandwich for Sahur (because I was fasting, I’m Muslim). I also took 1 capsule of Fish Oil & 1 tablet of Multivitamins.

0645: Up for work.

1500: Afternoon nap.

1800: Preparing to break fast/dinner.

1840: Breaking fast. I had 1 Whole Grain Tuna Sandwich. and Grilled Chicken Breast, Mushrooms, 1/2 Tomatoe and boiled Asparagus & Brocoli (boiled for not more than 5 minutes). I also took 1 tablet of Multivitamins.

2000: Workout. I did all of the Chest & Triceps exercises.
20mins of slow run.
Crunches. 3 sets of 10 reps.
L/R Crunches. 3 sets of 10 reps.
20 minutes after workout. 1 scoop 100% Gold Standard Whey Protein with Low Fat Milk and Water.

2300: Supper. Boiled Thai Peanuts. Before sleep, 1 tablet of Fish Oil and 1 tablet of Superior Amino Tab222.

All I can say is that it was a difficult first day. I cussed a lot. I screamed. I complained. But I did them all.

So tomorrow I have Badminton training as my Cardio. This is almost like a High Intensity Interval Training. Usually it will take about (broken) 2 hours. This means, I need higher intake of Carbs.

I will do the Abs exercise after my training session.

Crunches
– 3 sets of 10 reps
Oblique Crunches L/R
– 3 sets of 10 reps
Lower-Body Russian Twist
– 3 sets of 10 reps
Roll-out using Abs-Wheeler
– 3 sets of 10 reps
Plank
– until failure
Side Plank
– until failure.

For reference to the exercises with no links, you can Google or Youtube.