Report: Day 160 [14-5-2012]

I have not exercised in more than a month. Much of it is really due to some terrible illness I have been suffering this past few weeks. But I did not let it get me down. As of Monday 14th May 2012, I am back.


Of course the important thing is that I should not overdo it, lest I hurt myself. Do I dropped the weight by about 30%-40% and I increased the MTUT. So here goes...

1. Leg Muscle Group

Barbell Squats
Weight stack: 10kg barbells. 

Sets: 2
Reps per set: 15

2. Chest Muscle Group

Bench Press
Weight stack: Olympic bar. Approximately 20kg in total.
Sets: 2
Reps per set: 15

3. Bicep Muscle Group

Barbell Bicep Curls with Lift

Weight stack: 10kg barbells - Standing

Sets: 2
Reps per set: 10

4. Shoulder Muscle Group

Dumbbell Shoulder Press (Standing)
Weight stack: 4kg dumbbells per arm - Standing
Sets: 2

Reps per set: 15

5. Back Muscle Group

Cable Rower
Weight stack: 20kg 

Sets: 2
Reps per set: 15

6. Tricep Muscle Group

Tricep Cable Pull-Down

Weight stack: 12kg 

Sets: 2
Reps per set: 15

7. Stomach Muscle Group

Sit-Ups with Upwards Reach
Weight stack: My fat arse
Sets: 2

Reps per set: 15

8. Desmond's Snatch & Press

Weight stack: 10kg barbells. 

Sets: 2

Reps per set: 15

9. Barbell Shoulder Press



Weight stack: 10kg barbells. 

Sets: 2

Reps per set: 15

10. Leg Presses

Weight stack: 35kg
Sets: 2

Reps per set: 15

11. Bench Press

Weight stack: Olympic Bar (20kg)
Sets: 2

Reps per set: 15

======================================================================

Two days later, I'm still hurting slightly...

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Disclaimer: The views published in the above Fight to Fitness Blog are the author's and the author's alone. If readers are not agreeable with the above views, well, you can bugger-off. All rights are reserved for the the photos and/or articles itself. This article may be reproduced with permission for the author or private or public usage, or other forms of general mayhem. Any unauthorize usage of the images and/or article contained therein is expressly prohibited and violators will be prosecuted with the full force of Malaysian law applicable. Thank you

Report: Day 120 [4-4-2012]

Something came up at the last minute, and in a very disappointing fashion, I was not able to visit the gym as planned. I then decided not to wallow in my obese self pity and go ahead with home exercises, since Desmond did have a variety of weights at home.

You know what they say, every cloud has a silver lining. In this case, I called out to David to help me spot for me, and Desmond came out. Des then gave me instructions on a particularly strenuous workout regime, he claims he does "when he is not working out".

3 sets of that, I felt like dying all over. I hit the showers after that.

======================================================================

1. Leg Muscle Group


Barbell Squats

Weight stack: 7kg bar + 2x 10kg barbells. Approximately 27kg in total.

Sets: 2
Reps per set: 15

2. Desmond's Dead Lift and Press

Equipment used: 1x Barbells (total weight approximately 27kg), and 1x Barbells (total weight approximately 12kg)

Start with heavier barbells held with both hands, evenly spaced. Lean forward, keeping back straight and knees bent only slightly. The idea is not to bend your knees but to lean forward, tummy tucked in, butt stuck out (like squats). If you're doing it right, your hamstrings should be tight when you lean over.

Next, like a dead lift, quickly jerk the weight upwards and bring it to rest on the top of your chest, arms bent. In this position, stretch you chest until it is tight.

Once the barbells are rested on the top of your chest, using your knees (for that 'bounce' effect) IMMEDIATELY press the weight upwards. Lower the barbells from the press slowly until it rests on the top of your chest again.

To finish one (1) rep, slowly roll the barbell back into a dead lift position, in the process, tighten your chest, arms and forearms. Once you are back in the default position, quickly jerk the weight upwards to begin the 2nd rep.

Do this 5 times for the heavier barbells, and 10 ten times for the lighter barbells. 

Do as many sets as your testicles can handle. I did 3 sets last night and I almost died. My first target? Hit 5 sets

3. Shower

Woo hoo!

======================================================================

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Disclaimer: The views published in the above Fight to Fitness Blog are the author's and the author's alone. If readers are not agreeable with the above views, well, you can bugger-off. All rights are reserved for the the photos and/or articles itself. This article may be reproduced with permission for the author or private or public usage, or other forms of general mayhem. Any unauthorize usage of the images and/or article contained therein is expressly prohibited and violators will be prosecuted with the full force of Malaysian law applicable. Thank you

Report: Day 118 [2-4-2012]

OMG! Another week, another 1 day exercise week! What is wrong with me?

Nevermind, I'm planning to go swimming later today and the gym again tomorrow! Gambate! When things get sticky, at least I haven't given up at all!

======================================================================

1. Leg Muscle Group


Barbell Squats

Weight stack: Olympic bar + 2x 5kg barbells. Approximately 30kg in total.

Sets: 2
Reps per set: 15

2. Chest Muscle Group

Bench Press
Weight stack: Olympic bar + 2x 5kg barbells. Approximately 30kg in total.
Sets: 2
Reps per set: 15

Note: These days I'm emulating some of the lifters in my gym by raising both my legs when I bench press. This creates a need for my body to balance itself when I'm lifting. It's tougher, but the feeling is great. Hope I'm not doing anything wrong!


3. Back Muscle Group

Lateral Pull-Down (Cable)
Weight stack: 40kg 

Sets: 2
Reps per set: 15


4. Shoulder Muscle Group

Dumbbell Shoulder Press (Standing)
Weight stack: 6kg dumbbells per arm - Standing
Sets: 1

Reps per set: 15


Arnold Dumbbell Shoulder Press (Standing)

Weight stack: 6kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15


5. Bicep Muscle Group

Bicep Barbell Curls with Upwards Press

Weight stack: 12.6kg barbells - Standing

Sets: 2
Reps per set: 15


6. Tricep Muscle Group

Tricep Cable Pull-Down

Weight stack: 12 pounds 

Sets: 2
Reps per set: 15

7. Stomach Muscle Group

Sit-Ups with Upwards Reach + Side Twist
Weight stack: My fat arse and goddamned gravity
Sets: 2

Reps per set: 15


8. Shower
Woo hoo!

======================================================================

Thanks for viewing!

Disclaimer: The views published in the above Fight to Fitness Blog are the author's and the author's alone. If readers are not agreeable with the above views, well, you can bugger-off. All rights are reserved for the the photos and/or articles itself. This article may be reproduced with permission for the author or private or public usage, or other forms of general mayhem. Any unauthorize usage of the images and/or article contained therein is expressly prohibited and violators will be prosecuted with the full force of Malaysian law applicable. Thank you

Report: Day 111 [26-3-2012]

I totally forgot to post this up last week.. -_-'

======================================================================

1. Leg Muscle Group


Leg Press Machine

Weight Stack: 55kg
Sets: 1
Reps per set: 15


Barbell Squats
Weight stack: Olympic bar + 2x 5kg barbells. Approximately 30kg in total.

Sets: 1
Reps per set: 15

2. Chest Muscle Group

Bench Press
Weight stack: Olympic bar + 2x 5kg barbells. Approximately 30kg in total.
Sets: 2
Reps per set: 15



3. Back Muscle Group

Lateral Pull-Down (Cable)
Weight stack: 40kg 

Sets: 2
Reps per set: 15


4. Shoulder Muscle Group

Dumbbell Shoulder Press (Standing)
Weight stack: 6kg dumbbells per arm - Standing
Sets: 1

Reps per set: 15


Arnold Dumbbell Shoulder Press (Standing)

Weight stack: 6kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15


5. Bicep Muscle Group

Bicep Barbell Curls with Upwards Press

Weight stack: 12.6kg barbells - Standing

Sets: 2
Reps per set: 15


6. Tricep Muscle Group

Tricep Cable Pull-Down

Weight stack: 12 pounds 

Sets: 2
Reps per set: 15

7. Stomach Muscle Group

Sit-Ups with Upwards Reach + Side Twist
Weight stack: My fat arse and goddamned gravity
Sets: 2

Reps per set: 15


8. Shower
Woo hoo!

======================================================================

Thanks for viewing!

Disclaimer: The views published in the above Fight to Fitness Blog are the author's and the author's alone. If readers are not agreeable with the above views, well, you can bugger-off. All rights are reserved for the the photos and/or articles itself. This article may be reproduced with permission for the author or private or public usage, or other forms of general mayhem. Any unauthorize usage of the images and/or article contained therein is expressly prohibited and violators will be prosecuted with the full force of Malaysian law applicable. Thank you

Report: Day 104 [19-3-2012]

I'm slowing down of late. It's kind off depressing that I'm slowing down, and I'm not trying to give any excuses, but life has been really hectic of late.

I've just recent;y resigned from my existing employment of five (5) challenging but rewarding, years. Fortunately, I have also found, and confirmed employment with a better salary and better working hours, prior to my exit. Also, they were willing to wait out my notice period of 2 months!

In addition to that, I am also in the process of expanding my photography business. Hopefully that turns out better. Photography for me has been on a slight incline since my first job 2 years ago. The next year, I did marginally better. This is the third year, and things looks pretty good already!

Not to say I have stopped dancing. My dancing seems to have reached a different level. For good or bad, I still have much to prove. But a new thing occupies my mind of late - Salsa DJ-ing. I think I have what it takes to spin cool tunes and get people dancing. Of course to jump into it immediately is terribly difficult to say the least, since I'm already financially invested in my photography.

Anyways, enough of my ranting. I still need to find time to work out more regularly.

Todays work-out was really, really intense man. I consciously rested less and less between workouts I even raised weights slightly for the barbell squats and the chest press. I took slighty longer than 30 mins here but I totally pushed myself to the limit tonight.


======================================================================

1. Leg Muscle Group


Leg Press Machine

Weight Stack: 55kg
Sets: 1
Reps per set: 15


Barbell Squats
Weight stack: Olympic bar + 2x 5kg barbells + 2x2.5kg barbells. Approximately 35kg in total.

Sets: 1
Reps per set: 15

Note: For future reference, better to revert to 30kg. 35kg was slightly over the top.
 

2. Chest Muscle Group

Bench Press
Weight stack: Olympic bar + 2x 5kg barbells + 2x2.5kg barbells. Approximately 35kg in total.
Sets: 2
Reps per set: 15

Note: For future reference, better to revert to 30kg. 35kg was slightly over the top.


3. Back Muscle Group

Lateral Pull-Down (Cable)
Weight stack: 40kg 

Sets: 2
Reps per set: 15


4. Shoulder Muscle Group

Dumbbell Shoulder Press (Standing)
Weight stack: 6kg dumbbells per arm - Standing
Sets: 1

Reps per set: 15


Arnold Dumbbell Shoulder Press (Standing)

Weight stack: 6kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15


5. Bicep Muscle Group

Bicep Barbell Curls with Upwards Press

Weight stack: 12.6kg barbells - Standing

Sets: 2
Reps per set: 15


6. Tricep Muscle Group

Tricep Cable Pull-Down

Weight stack: 12kg 

Sets: 2
Reps per set: 15

7. Stomach Muscle Group

Sit-Ups with Upwards Reach + Side Twist
Weight stack: My fat arse and goddamned gravity
Sets: 2

Reps per set: 15


8. Shower
Woo hoo!

======================================================================

Thanks for viewing!

Disclaimer: The views published in the above Fight to Fitness Blog are the author's and the author's alone. If readers are not agreeable with the above views, well, you can bugger-off. All rights are reserved for the the photos and/or articles itself. This article may be reproduced with permission for the author or private or public usage, or other forms of general mayhem. Any unauthorize usage of the images and/or article contained therein is expressly prohibited and violators will be prosecuted with the full force of Malaysian law applicable. Thank you

Report: Day 91 [6-3-2012]

Nothing symbolic about today, save and except for the fact that this is Day 1 after my original 3 month/90 day plan. Do I feel better? Yes. Do I look better? I think slightly, yes. Am I more confident? Probably yes.

The more important question is - How do I take it to the next level?

Of course, maybe before answering that question, I best answer another question first - am I physically ready to take it to the next level? I don't know the answer for that. I'll have to ask Sifu Raj. I've been carrying out 'Phase 1' of the plan diligently for the past 90 days. Through 'Phase 1' I have gotten used to working with free weights and I have gotten way more familiar with my own body, more than I've ever had in my entire life. Granted I did not go to the gym as often as I wanted to. This is a goddamned disappointment. However, I've averaged twice a week, which some would argue, is better than nothing.

That being said, does 'being ready for the next level' mean that I'm physically stronger and better conditioned for working out? Or does it mean that I have to actually get to the gym more often? I'll have to ask Raj soon...


======================================================================

1. Leg Muscle Group


Leg Press Machine

Weight Stack: 55kg
Sets: 1
Reps per set: 15


Barbell Squats
Weight stack: Olympic bar + 2x 5kg barbells. Approximately 30kg in total.

Sets: 1
Reps per set: 15


2. Chest Muscle Group

Bench Press
Weight stack: Olympic bar + 2x 5kg barbells. Approximately 30kg in total.
Sets: 2
Reps per set: 15


3. Back Muscle Group

Lateral Pull-Down (Cable)
Weight stack: 40kg 

Sets: 2
Reps per set: 15


4. Shoulder Muscle Group

Dumbbell Shoulder Press (Standing)
Weight stack: 6kg dumbbells per arm - Standing
Sets: 1

Reps per set: 15


Arnold Dumbbell Shoulder Press (Standing)

Weight stack: 6kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15


5. Bicep Muscle Group

Bicep Barbell Curls with Upwards Press

Weight stack: 12.6kg barbells - Standing

Sets: 2
Reps per set: 15


6. Tricep Muscle Group

Tricep Cable Pull-Down

Weight stack: 12kg 

Sets: 2
Reps per set: 15

7. Stomach Muscle Group

Sit-Ups with Upwards Reach + Side Twist
Weight stack: My fat arse and goddamned gravity
Sets: 2

Reps per set: 15


8. Shower
Woo hoo!

======================================================================

Thanks for viewing!

Disclaimer: The views published in the above Fight to Fitness Blog are the author's and the author's alone. If readers are not agreeable with the above views, well, you can bugger-off. All rights are reserved for the the photos and/or articles itself. This article may be reproduced with permission for the author or private or public usage, or other forms of general mayhem. Any unauthorize usage of the images and/or article contained therein is expressly prohibited and violators will be prosecuted with the full force of Malaysian law applicable. Thank you

Report: Day 90 [5-3-2012]

90 days already? Really? Shit. I guess I didn't hit my ambitious target of losing the inches of my fat waist. I did however, get fitter, stronger, lost SOME weight and SOME inches. Oh, and I also gained slightly more chest, some arm definition which I've never seen before in my life and the hunger to continue doing better!

======================================================================

1. Leg Muscle Group


Leg Press Machine

Weight Stack: 55kg
Sets: 1
Reps per set: 15


Barbell Squats
Weight stack: Olympic bar + 2x 5kg barbells. Approximately 30kg in total.

Sets: 1
Reps per set: 15


2. Chest Muscle Group

Bench Press
Weight stack: Olympic bar + 2x 5kg barbells. Approximately 30kg in total.
Sets: 2
Reps per set: 15


3. Back Muscle Group

Lateral Pull-Down (Cable)
Weight stack: 40kg 

Sets: 2
Reps per set: 15


4. Shoulder Muscle Group

Dumbbell Shoulder Press (Standing)
Weight stack: 6kg dumbbells per arm - Standing
Sets: 1

Reps per set: 15


Arnold Dumbbell Shoulder Press (Standing)

Weight stack: 6kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15


5. Bicep Muscle Group

Bicep Barbell Curls with Upwards Press

Weight stack: 12.6kg barbells - Standing

Sets: 2
Reps per set: 15


6. Tricep Muscle Group

Tricep Cable Pull-Down

Weight stack: 12kg 

Sets: 2
Reps per set: 15

7. Stomach Muscle Group

Sit-Ups with Upwards Reach + Side Twist
Weight stack: My fat arse and goddamned gravity
Sets: 2

Reps per set: 15


8. ShowerWoo hoo!

======================================================================

Thanks for viewing!

Disclaimer: The views published in the above Fight to Fitness Blog are the author's and the author's alone. If readers are not agreeable with the above views, well, you can bugger-off. All rights are reserved for the the photos and/or articles itself. This article may be reproduced with permission for the author or private or public usage, or other forms of general mayhem. Any unauthorize usage of the images and/or article contained therein is expressly prohibited and violators will be prosecuted with the full force of Malaysian law applicable. Thank you

Report: Day 89 [4-3-2012]

The last I worked out was so long ago? Really? I might have gone at least once more since late February 2012 but I must have forgotten to update the same.

Anyways, I'm trying very hard to keep up the good work but I've been so caught up with various things of late. What more I'm leaving my job, organizing Rueda practices, and incredible 3 photoshoots in February (Woo Hoo!), among many other things.

The only interesting thing of late is that I'm completing the resistance portion of my exercise routine in 30 minutes flat - From #1 to #7

======================================================================

1. Leg Muscle Group


Leg Press Machine

Weight Stack: 55kg
Sets: 1
Reps per set: 15


Barbell Squats
Weight stack: Olympic bar + 2x 5kg barbells. Approximately 30kg in total.

Sets: 1
Reps per set: 15


2. Chest Muscle Group

Bench Press
Weight stack: Olympic bar + 2x 5kg barbells. Approximately 30kg in total.
Sets: 2
Reps per set: 15


3. Back Muscle Group

Lateral Pull-Down (Cable)
Weight stack: 40kg 

Sets: 2
Reps per set: 15


4. Shoulder Muscle Group

Dumbbell Shoulder Press (Standing)
Weight stack: 6kg dumbbells per arm - Standing
Sets: 1

Reps per set: 15


Arnold Dumbbell Shoulder Press (Standing)

Weight stack: 6kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15


5. Bicep Muscle Group

Bicep Barbell Curls with Upwards Press

Weight stack: 12.6kg barbells - Standing

Sets: 2
Reps per set: 15


6. Tricep Muscle Group

Tricep Cable Pull-Down

Weight stack: 12kg 

Sets: 2
Reps per set: 15

7. Stomach Muscle Group

Sit-Ups with Upwards Reach + Side Twist
Weight stack: My fat arse and goddamned gravity
Sets: 2

Reps per set: 15


8. Shower
Woo hoo!

======================================================================

Thanks for viewing!

Disclaimer: The views published in the above Fight to Fitness Blog are the author's and the author's alone. If readers are not agreeable with the above views, well, you can bugger-off. All rights are reserved for the the photos and/or articles itself. This article may be reproduced with permission for the author or private or public usage, or other forms of general mayhem. Any unauthorize usage of the images and/or article contained therein is expressly prohibited and violators will be prosecuted with the full force of Malaysian law applicable. Thank you

Report: Day 76 [20-2-2012]

Another reasonably effective day. Routine but effective. I've got to keep at this for just a while more. I skipped out the cardio today as I was a little tired but resistance went as planned. And I think I'm getting faster at it too.

The difference between how I started out and today is the intensity. I'm resting not more than 30 seconds between sets normally and that is starting to burn me. I'm practically reaching failure in the last 2-3 reps of the 2nd Set of more than half my exercises. That's supposed to be a good thing because I'm pumping the appropriate weight for my strength level. I think that's the correct way to go about it. If you think I'm wrong, please don't hesitate to let me know. I'm still learning!!

======================================================================

1. Leg Muscle Group

Leg Press Machine

Weight Stack: 55kg
Sets: 1
Reps per set: 15

Barbell Squats
Weight stack: Olympic bar + 2x 2.5kg barbells. Approximately 25kg in total.

Sets: 1
Reps per set: 15

2. Chest Muscle Group

Bench Press
Weight stack: Olympic bar + 2x 5kg barbells. Approximately 30kg in total.
Sets: 2
Reps per set: 15

3. Back Muscle Group

Lateral Pull-Down (Cable)
Weight stack: 40kg 

Sets: 2
Reps per set: 15

4. Bicep Muscle Group

Bicep Barbell Curl and Lift

Weight stack: 12.5kg barbells  - Standing

Sets: 2
Reps per set: 15

5. Shoulder Muscle Group

Arnold Dumbbell Shoulder Press (Standing)
Weight stack: 6kg dumbbells per arm - Standing

Sets: 2
Reps per set: 15

6. Tricep Muscle Group

Tricep Cable Pull-Down

Weight stack: 12kg 

Sets: 2
Reps per set: 15

7. Stomach Muscle Group

Sit-Ups with Upwards Reach
Weight stack: My fat arse
Sets: 2

Reps per set: 15

8. Shower

Woo hoo!


======================================================================

Thanks for viewing!

Disclaimer: The views published in the above Fight to Fitness Blog are the author's and the author's alone. If readers are not agreeable with the above views, well, you can bugger-off. All rights are reserved for the the photos and/or articles itself. This article may be reproduced with permission for the author or private or public usage, or other forms of general mayhem. Any unauthorize usage of the images and/or article contained therein is expressly prohibited and violators will be prosecuted with the full force of Malaysian law applicable. Thank you

Report: Day 70 [14-2-2012]

Another reasonably effective day. Routine but effective. I've got to keep at this for a while more.

======================================================================

1. Leg Muscle Group

Leg Press Machine

Weight Stack: 55kg
Sets: 1
Reps per set: 15

Barbell Squats
Weight stack: Olympic bar + 2x 5kg barbells. Approximately 30kg in total.

Sets: 1
Reps per set: 15

2. Chest Muscle Group

Bench Press
Weight stack: Olympic bar + 2x 5kg barbells. Approximately 30kg in total.
Sets: 2
Reps per set: 15

3. Back Muscle Group

Lateral Pull-Down (Cable)
Weight stack: 40kg 

Sets: 2
Reps per set: 15

4. Shoulder Muscle Group

Dumbbell Shoulder Press (Standing)
Weight stack: 6kg dumbbells per arm - Standing
Sets: 1

Reps per set: 15

Arnold Dumbbell Shoulder Press (Standing)

Weight stack: 6kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15

5. Bicep Muscle Group

Bicep Dumbbell Curls

Weight stack: 6kg dumbbells per arm - Standing

Sets: 2
Reps per set: 15

6. Tricep Muscle Group

Tricep Cable Pull-Down

Weight stack: 12kg 

Sets: 1
Reps per set: 15

Dumbbell Skull Crushers
Weight stack: 4kg dumbbells per arm - Lying Down

Sets: 1
Reps per set: 15

7. Stomach Muscle Group

Sit-Ups with Upwards Reach
Weight stack: My fat arse
Sets: 2

Reps per set: 15

8. Cardio

Light Jog @ 7.0 kmph - 2 minutes
Medium Run @ 9.0 kmph - 2 minutes
Sprint @ 11.0 kmph - 1 minute

Cool-Down
Slow Walk @ 3.2 kmph - 1 minute

9. Shower

Woo hoo!

======================================================================

Thanks for viewing!

Disclaimer: The views published in the above Fight to Fitness Blog are the author's and the author's alone. If readers are not agreeable with the above views, well, you can bugger-off. All rights are reserved for the the photos and/or articles itself. This article may be reproduced with permission for the author or private or public usage, or other forms of general mayhem. Any unauthorize usage of the images and/or article contained therein is expressly prohibited and violators will be prosecuted with the full force of Malaysian law applicable. Thank you