Report: Day 55 [30-1-2012]

Told you I hate this holiday season.

No time to  go gym, my gym buddy is down with suspected dengue, fatty foods. Damn it all to hell.

So I have to make do. My brothers previously have their own barbells, dumbbells and even the bench. It's up to me to dig it all up. So wearing my new Polar Heart Rate Monitor for the first real time, I set about trying to make a difference.

Here is my make shift, express work-out @ home.

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1. Barbell Squats

Fitness enthusiast and friend Arun once mentioned to me that Barbell Squats is THE legendary work-out. Mostly because it works so many parts of your body and tires the shit out of you. I hope he's right about that.

Barbell Squats
Weight stack: 30kg total. 
Sets: 3
Reps per set: 15

2. Bench Presses

Since I got it, why not.

I fashioned a bench out of 3 garden stools, and got my brother David, to spot for me. I found out later that we actually had a proper bench, which was kept in David's room.

The last 6 reps for the 3rd Set were assisted though, because I was pushing myself to failing point.

Bench Press
Weight stack: 30kg total. 
Sets: 3
Reps per set: 15

3. Bicep Curl and Lift

This one was showed to me by Des. I thought since I lacked time and specialist equipment, I'd give it a go.

Using the short bar, I'd do a standing bicep curl and then straighten my arms to the sky, for one rep. I was actually curling way above my regular weight. So, for the 3rd Set, I resorted to curling only. I couldn't straighten my arms no more.

Bicep Curl and Lift
Weight stack: 20kg total. 
Sets: 2
Reps per set: 10

Bicep Curl with Short Bar
Weight stack: 20kg total. 
Sets: 1
Reps per set: 10


4. Ab Crunches

No rocket science with this one. I stuffed my feet under my shoe cabinet and proceeded to crunch the shit out of my fat stomache.

Ab Crunches with Upwards Point
Weight stack: My fat arse and glorious gravity. 
Sets: 2
Reps per set: 15

5. Cardio

All I can tell here is that I ran for 4 minutes, rested for 1 minute and ran for another 4 minutes, before calling it a day. Figuratively speaking.

Running on the road, is totally different from running on a treadmill. Trust me, runs of treadmills are assisted. Make no mistake about it.

6. 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 49 [24-1-2012]

Its the 2nd day of the Chinese New Year. I'm telling you, I don't really feel the festivities. This has to be the most boring CNY ever. Probably has a lot to do with my family not returning to my dad's hometown (in Setiawan), nor my mom's (in Penang). I literally spent the 2 entire days in my room, refusing to leave it, and even when I did, I refused to put on any clothes, instead prefering to walk around in my boxer shorts.

When I finally got my butt moving, I went to an early reunion dinner on Sunday (22-1-2012). I didn't enjoy the food at all but it was nice to have the whole family present (sans Kathryn). After the reunion dinner Desmond brought me in to Fitness First @ the Curve to show me some exercise routines. I intended to have a quick work-out there but ended up not doing anything, on account of me forgetting to bring me shorts. But Desmond did show me around, and I got some pretty interesting information I hope to incorporate into my work-out soonest possible.

Anyways, it would be 2 days later before I finally got some working-out done. I was totally desperate. I felt fat and inactive and I drastically cut down my food intake out of fear of getting fat. Can you believe my first 2 months of gym work is so filled with drama and challenges? Shitsnacks. If I survive this, I'll going for the Mr. Universe crown. Should be slightly easier I think.

I rushed into the gym on Tuesday (2nd Day of the Chinese New Year) late afternoon. I felt I spent a fair bit of time with my family already so I was ready to break free. What followed was the most intensive of my work-outs yet.

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

1. Leg Muscle Group

Leg Press Machine

Weight Stack: 55kg per leg/110kg total
Sets: 1
Reps per set: 15

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

Sets: 2
Reps per set: 15

2. Chest Muscle Group

Dumbbell Chest Press
Weight stack: 6kg dumbbells on each arm 
Sets: 1
Reps per set: 15

Dumbbell Chest Press
Weight stack: 8kg dumbbells on each arm 
Sets: 1
Reps per set: 15

Dumbbell Chest Press
Weight stack: 10kg dumbbells on each arm 
Sets: 1
Reps per set: 15

Note: I hate those gym idiots who monopolize a particular machine for the wrong reasons. For example, doing bench presses and subsequently working on the dumbbells on the bench press.

3. Back Muscle Group

Lateral Pull-Down (Cable)

Weight stack: 40kg per limb/80 kg total. 
Sets: 1
Reps per set: 15

Seated Rower (Cable)
Weight stack: 25kg per limb/50kg total. 
Sets: 1
Reps per set: 15

Lateral Pull-Down (Cable)

Weight stack: 40kg per limb/80kg total. 
Sets: 1
Reps per set: 15


4. Shoulder Muscle Group

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

Sets: 1
Reps per set: 15

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: 8kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15

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: 19kg per limb/38kg total

Sets: 1
Reps per set: 15

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

Sets: 2
Reps per set: 15

7. Stomach Muscle Group

Sit-Ups with Reach for the Stars
Weight stack: My fat arse
Sets: 1

Reps per set: 15

Sit-Ups with Diagonal Punches
Weight stack: Mental Power

Sets: 1
Reps per set: 15

Sit-Ups with Reach for the Stars
Weight stack: Sweet gravity
Sets: 1

Reps per set: 15

8. Cardio

Warm-Up
Power Walk @ 6.0 kmph - 1 minute

Hi-Intensity
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 - 2 minutes

High Intensity
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 - 2 minutes

Hi-Intensity
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 - 2 minutes

9. Shower

Woo hoo!

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

I was hurting for 2 days after this work-out. This is some intense shit. I'm planning on doing it again during the weekend.

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 42 [17-1-2012]

I've not been to the gym as often as I would prefer to be. God-damn this holiday season. It's seriously pissing me off. Can you believe it? Since Christmas last year, we're experiencing several holiday periods in a row. This is truly annoying because holiday schedules totally mess with your regulr schedules. To improve myself in a short period, I need stability. Serious crimp in my plans.

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

1. Leg Muscle Group

Leg Press Machine

Weight Stack: 55kg per leg/110kg total
Sets: 1
Reps per set: 15

Barbell Squats
Weight stack: Short bar + 2x 2.5kg barbells. Approximately 10kg in total.

Sets: 2
Reps per set: 15

2. Chest Muscle Group

Bench Press with Olympic Bar
Weight stack: Olympic Bar + 2x 5kg barbells. Approximately 30kg in total.
Sets: 1
Reps per set: 15

Dumbbell Chest Press
Weight stack: 6kg dumbbells on each arm 
Sets: 1
Reps per set: 15

Bench Press with Olympic Bar
Weight stack: Olympic Bar + 2x 5kg barbells. Approximately 30kg in total.
Sets: 1
Reps per set: 15

Note: I still have to work on the 'chest squeeze'. I'm not really squeezing it as I should.

3. Back Muscle Group

Lateral Pull-Down (Cable)

Weight stack: 40kg weights. 
Sets: 1
Reps per set: 15

Seated Rower (Cable)
Weight stack: 25kg weights. 
Sets: 1
Reps per set: 15

Lateral Pull-Down (Cable)

Weight stack: 40kg weights. 
Sets: 1
Reps per set: 15


4. Shoulder Muscle Group

Arnold Dumbbell Shoulder Press (Standing)
Weight stack: 4kg dumbbells per arm - Standing
Dumbbell Shoulder Press (Standing)
Weight stack: 4kg dumbbells per arm - Standing
Sets: 1

Reps per set: 15

Arnold Dumbbell Shoulder Press (Standing)

Weight stack: 4kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15

Sets: 1
Reps per set: 15

5. Bicep Muscle Group

Bicep Dumbbell Curls
Weight stack: 8kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15

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: 20kg weights

Sets: 1
Reps per set: 15

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

Sets: 1
Reps per set: 15

Tricep Cable Pull-Down
Weight stack: 20kg weights

Sets: 1
Reps per set: 10 (unfinished)

7. Stomach Muscle Group

Sit-Ups with Diagonal Punches
Weight stack: My fat arse
Sets: 1

Reps per set: 15

Sit-Ups with Diagonal Punches
Weight stack: Mental Power

Sets: 1
Reps per set: 15

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

I only had 1 hour for the above set. In a way, it was very taxing on my body, but in a fitness perspective, I hit good Muscle Time Under Tension (MTUT)! However, no cardio and no shower today (no time!) so I felt a void in my fitness life!

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 for reading this disclaimer.

Report: Day 35 [10-1-2012]

Can ya believe it? This is the first time this year I am returning to my own gym after weeks of trying out other gyms. But this time, I have a new and improved own agenda, thanks to Raj.

Today I can honestly say that I had a heluva complete work-out. I decided to alternate different work-outs for each muscle group. Plus I added in an addition Set to the work-out. Crazy fella this Dom.

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

1. Leg Muscle Group

Leg Press Machine

Weight Stack: 55kg per leg/110kg total
Sets: 1
Reps per set: 15

Barbell Squats
Weight stack: Short bar + 2x 2.5kg barbells. Approximately 10kg in total.

Sets: 2
Reps per set: 15

2. Chest Muscle Group

Bench Press with Olympic Bar
Weight stack: Olympic Bar + 2x 5kg barbells. Approximately 30kg in total.
Sets: 1
Reps per set: 15

Dumbbell Chest Press
Weight stack: 5kg dumbbells on each arm 
Sets: 1
Reps per set: 15

Bench Press with Olympic Bar
Weight stack: Olympic Bar + 2x 5kg barbells. Approximately 30kg in total.
Sets: 1
Reps per set: 15

Note: I have to work on the 'chest squeeze'. I'm not really squeezing it as I should.

3. Back Muscle Group

Seated Rower (Cable)
Weight stack: 25kg weights. 
Sets: 1
Reps per set: 15

Lateral Pull-Down (Cable)

Weight stack: 40kg weights. 
Sets: 2
Reps per set: 15


4. Shoulder Muscle Group

Dumbbell Shoulder Press (Standing)
Weight stack: 4kg dumbbells per arm - Standing
Sets: 1

Reps per set: 15

Arnold Dumbbell Shoulder Press (Standing)

Weight stack: 4kg dumbbells per arm - Standing

Sets: 2
Reps per set: 15

5. Bicep Muscle Group

Bicep Dumbbell Curls
Weight stack: 6kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15

Bicep Cable Curls
Weight stack: 15kg weights.

Sets: 1
Reps per set: 15

Bicep Dumbbell Curls
Weight stack: 6kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15

6. Tricep Muscle Group

Tricep Cable Pull-Down
Weight stack: 20kg weights

Sets: 1
Reps per set: 15

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

Sets: 2
Reps per set: 15

7. Stomach Muscle Group

Sit-Ups with Diagonal Punches
Weight stack: My fat arse
Sets: 1

Reps per set: 15

Sit-Ups with Diagonal Crossed-Arms
Weight stack: Gravity

Sets: 1
Reps per set: 15

Sit-Ups with Diagonal Punches
Weight stack: Mental Power

Sets: 1
Reps per set: 15

8. Cardio

Warm-Up
Power Walk @ 6.0 kmph - 2 minutes

Hi-Intensity
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 - 2 minutes

High Intensity
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 - 2 minutes

9. Shower

Woo hoo!

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

There were these 2 muscle heads in the gym today. I haven't actually seen them before in my 1 month plus stint here. They looked like total steroid-pumped beasts. One of them (the bigger of the two) even had the cutest squeaky voice. They were really loud - one will be yelping and grunting while pulling weights, and the spotter will be screaming at the top of his lungs. They also had this annoying habit of dropping their weights with a clang once they were done with their set. It was really annoying and distracting but don't ask me to tell that to them.

Today was another successful session I think. Looking forward to posting more on such successful sessions!

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 for reading this disclaimer.

Report: Day 33 [8-1-2012]

Woo hoo! I’ve not been so amped since the first day of my Fight to Fitness just over a month ago.

Today, Sunday, 8^th January 2012, Raj invited me to work-out with him at Fitness First, Menara Axis, as his guest. FF has a great system whereby full Members are able to bring in guests, and those guests do not have to put up with sales talk and such. We just sign in a logbook, and we get a card (to be used for the lockers). Guests get no towels though. We just have to bring our own.

The ambience inside was great! One of the best I’ve seen. There was much natural light, and everything was a neutral-colored white and blue.

Today was amazing because Master Raj took the trouble to teach me different kinds of exercises for the same routine. How is this good? Apparently it is better to alternate exercises because different exercises work your body differently. It was cool to learn that when you perform most types of exercise routines, different muscles are worked. Even when you are working the Primary Muscles (i.e. biceps for bicep curls), other Secondary Muscles will be working in tandem as well.

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1. Barbell Squats

This is way cooler than the Leg Presses (no offence Leg Press!). I'm using a short bar (the Oly Bar's younger, smaller brother) here, with some weights. I start out with almost an Olympic snatch and lift, to place the bar behind my neck of sorts. It should sit comfortably in that little pocket of traps below the spiny-bony bits near your medula oblangata and above your should blades. Now the fun part.

Keep back and shoulders pulled back at all times. Head look forward at all times. Now bend your knees and at the same time, suck your tummy in and jut your butt backwards in a vulgar, toilet-seat-too-far way.

1 Keep both feet firmly planted to the ground;

2. Keep your calves/shin straight and perpendicular to the floor always;

3. Keep your head aligned with the straight line of your perpendicular calves/shins;

4. You'll find your body bending forward, but remeber to keep looking straight ahead; and

5. You're actually moving backwards, ass first. Remember this!

Weight stack: Approximately 10kg

Sets: 3
Reps per set: 20

2. Dumbbell Chest Press

Think pyramid! I lie down on my back on a bench, leg bent 90 degrees. I hold the dumbbells with my arms straight up in the air (palms 'down'). The dumbbells should be positioned somewhere aligned with my chest, not with my neck or head. That's too high up. I'll inhale as I drop my arms to a 90 degree bend, not too far apart, and exhale as I push the weights back up, in a sort of pyramid motion. 

Another thing Raj encouraged me to do. To make the work-out even more effective, everytime I pumped upwards, I had to squeeze my chest together by flexing it. This actually makes it more difficult to do. But hey! More Muscle Time Under Tension!

Weight stack: 5kg dumbbells on each hand

Sets: 3
Reps per set: 20

3. Seated Rows

Not complicating this one. Get on the rowing machine. Make sure your legs are not too outstretched or too bent. Somewhere in between and comfortable.

- Back straight;
- Shoulders pulled back;
- Stomach sucked in;
- Elbows close together (no mosquitos may pass according to Raj)
- Squeeze your chest together by flexing for a moment when your arms are outstretched.

Weight stack: 15kg on machines

Sets: 3
Reps per set: 20

4. Arnold Shoulder Press

Weight stack: 5kg dumbbells per arm - Standing

These are amazing. They're my favourite exercise now! They're called as such, because apparently this is Arnold "The Governator" Schwartzeneggar's fav work-out. Start out with your elbows bent and close to you, with both palms facing you, and your arms close to your body, holding dumbbells. Does that make sense? It looks like you're doing the Cus D'Amato Peek-a-Boo boxing stance. The dumbbells should be in-line with your nose, with your eyes peeking over your knuckles.

Extend your arms, and at the same time, twist them. At the full extension of your arm, your palms are now facing foward. When you drop your arms, do the same thing in reverse. Twist your arms back into the starting position. Bulla grande!

Sets: 3
Reps per set: 20

5. Bicep Cable Curl w/Straight Bar & Rope

This is relatively simple and straightforward. Basically I'm doing the bicep curls I am used to except with the cable machine. For another alternative, just swap the straight bar with the ropes (with balls on the end - same ones for the tricep pull-down)

Weight stack: 10kg on machine

Sets: 2
Reps per set: 20

6. Dumbbell Skull Crushers

I couldn't finish this one. This is some crazy shit. I'm lying down on the bench, arms outstretched holding the dumbbells (palms facing each other). My upper arms are kind off perpendicular to the floor, but my forearms are tilted about 10-15 degrees at the elbow, towards my head. Keep both arms tight together.

Now bend your forearm, without moving your upper arms, towards to your head! Like hammering in a nail you 'hammer' your skull.

I couldn't finish the Second Set for this one. My arms were numb and I could go no further. I have to readjust for lighter dumbbells for this exercise

Weight stack: 5kg dumbells on each hand

Sets: 2

Reps per set: 15

7. Sit-Ups w/Diagonal Punches & Diagonal

These were immensely fun to do. Find a place to wedge your feet in (or alternatively find someone to sit/step on your feet) and just do regular sit-ups. The difference is, when you get up, do a 1-2 jab to the left, followed by rights. In the process, make sure you twist your waist towards the respective side with each punch.

If you don't feel like punching, you may want to try crossing your arms,and placing both hands on your shoulders. With each sit-up, twist your body to the side. This is about 25% more difficult than the earlier one.

Weight stack: Gravity
Sets: 2

Reps per set: 20

 

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

All in all, this was one amazing session! Many thanks to Raj again for his guidance and support. As I have been saying all this while, the whole Fight to Fitness would probably not be possible without his help and support!

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 for reading this disclaimer.

Report: Day 29 [4-1-2012]

I'm at TruFitness Hartamas again today. My 7-day pass expires on 5th January so I'm going to freeload once again.

I know this Fight to Fitness blog is not meant to be a review of any kind (save for reviewing fitness techniques and methods which may or may not work), but I just want to take the opportunity to say that this particular branch (TF, Hartamas) looked worn-out and badly maintained. I can't compare it to my own gym because my gym is about 1 year old - so arguably, everything is still new. However, TF in Hartamas is poorly maintained to say the least.

Starting with the showers (because I love showering in the gym), the shower rooms are tiny. I can't imagine one of those muscle-bound hulks fitting into one of those. The shower curtains have holes in them, every metal ring or part is rusted, and the plastic drain covers are missing or broken.

The gym lockers are OK I guess - with considerable wear and tear (nothing out of the ordinary all things considered) - although some of the locking latches were bent out of shape. Not uncommon but it should have been fixed some time ago.

There are tons of machines there. I believe one for every form of exercise. Impressive really. However my early training by Master Raj has somehow influenced my away from relying too much on machines. The Free-Weights section also looks impressive with its monstrous looking contraptions. Once again, no comparison to my home gym because mine in meant to be way smaller than a full scale one. However, the equipment there appeared old and even rusty. The Olympic Bar for example appeared rusty. I couldn't even find many lighter dumbbells there. It's like they want all of us to me monstrous!

A bright spot there is the staff. Everyone is totally friendly and helpful. I tried to tell them nicely that I'm just trying out the gym on a 7-day pass but they insisted on giving me a free PT session anyways. Nice of them. Overall, its a decent place, don't get me wrong. Just sharing some observations. Oh, and take note on their payment plan. You're actually required to pay the entire subscription in advance - i.e. 1 year membership you pay lump sum for 12 months, as opposed to paying monthly fees.

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

1. Leg Presses

Weight stack: 55kg equivalent (in TF, more like 100+kg/200+ pounds)
Sets: 2
Reps per set: 15

2. Bench Press

Weight stack: Oly Bar + 2x 5kg weights = 30kg
Sets: 2
Reps per set: 15

3. Lateral Pull-Downs

Weight stack: 70 pounds total (Set 1), 80 pounds total (Set 2)

Sets: 2
Reps per set: 15

4. Dumbbell Shoulder Press

Weight stack: 5kg dumbbells per arm - Standing
Sets: 2
Reps per set: 15

5. Dumbbell Bicep Curls

Weight stack: 7kg dumbbells per arm - Standing

Sets: 2
Reps per set: 15

6. Tricep Pull-Downs

Weight stack: 40 pounds total (Set 1), 50 pounds total (Set 2)Sets: 2

Reps per set: 15

7. Stomach Crunches

Weight stack: 35 pounds
Sets: 2

Reps per set: 15

 

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

I did not manage to get any runs down today. Just as well, I didn't really like their threadmills. Something about it was too small or stoo flimsy or too... sometihing la. Once again, I found the Changing Room run-down. No change from the last time. Anyways, a bright spot here is the sheer size of the changing room. Nice to have more space anyways!

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 for reading this disclaimer.

Report: Day 27 [2-1-2012]

First work-out of 2012! Woo hoo!

Not that much to report except that I'm getting slowly towards the level of efficiency initially planned out by Master Trainer Raj.

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

1. Leg Presses

Weight stack: 55kg
Sets: 2
Reps per set: 15

2. Bench Press

Weight stack: Oly Bar + 2x 2.5kg weights = 25kg
Sets: 2
Reps per set: 15

3. Lateral Pull-Downs

Weight stack: 33 pounds/arm (Set 1), 40 pounds/arm (Set 2)

Sets: 2
Reps per set: 15

4. Dumbbell Shoulder Press

Weight stack: 4kg dumbbells per arm - Standing
Sets: 2
Reps per set: 15

5. Dumbbell Bicep Curls

Weight stack: 6kg dumbbells per arm - Standing

Sets: 2
Reps per set: 15

6. Tricep Pull-Downs

Weight stack: 19 pounds/arm

Sets: 2
Reps per set: 15

7. Stomach Crunches

Weight stack: 35 pounds
Sets: 2

Reps per set: 15

8. High Intensity Run (Cardio)

I went ape-shit on this one. High intensity!

Warm up:
5 minutes fast walk @ 5.3 kmph

Main Sets:
2 minutes fast jog @ 7.0 kmph
2 minutes medium run @ 9.0 kmph
1 minute run like hell @ 11.0 kmph
Approxmately 2 minutes medium walk @ 4.3 kmph

2 minutes fast jog @ 7.0 kmph
2 minutes medium run @ 9.0 kmph
1 minute run like hell @ 11.0 kmph

Warm-down:
5 minutes medium walk @ 4.3 kmph

On a side note, my calves ached like a bitch for about an hour after that. Only 1 hour you say? Well, I fell asleep after that so I didn't know what happened. When I woke up I didn't hurt at all. Hmm.
 

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

When I got back I took a Whey protein shake. My brother tells me it aids in the rebuilding of your muscles once you break them down during the work-out. However, you would need to continue working out, if not the protein just makes you fat.

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 for reading this disclaimer.

Report: Day 23 [29-12-2011]

I finally return to the gym today, albeit a different gym!

A friend, Arun, goes to TruFitness at Hartamas. I was there myself a number of years ago, on a 7-day pass with Parjit. We freeloaded there for a couple of days, and then our gym/fitness fire burned out.

Fast forward to today, late in 2011. Since Arun goes there, I thought it might be fun to go freeloading again purely for the sake of working out in somewhere new. You know, variety is the spice of life? Well, after going through the necessary marketing talk, we got our 7-day passes and we proceeded to check the place out.

First things first - there are a hell of a lot of machines here! And so many floors! There is a machine for everything! I bet there is even a machine here that cures baldness in men, or something like that. Anyways, it may look impressive to a freshie, but to me (I'm still a but fresh, but not so naive anymore) I found it rather confusing and counter-productive. Anyways, I intended to stick to the plan and followed the same routine.

The problem was - I was short on time. We were watching a movie at 10.20pm and we virtually started about 9pm. I skipped the warm-up cardio and went straight to the machines - provided I could actually find the damned things in the first place.

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1. Leg Presses

This one was simple enough to find, although curiously enough, I only found one of these machines. Hmmm. I had to adjust to the different format of labeling for the weights. In my gym, the labels indicate resistance per arm/leg. Here, the list the total weight we pump. For example, in my gym I pumped 55kg on the Leg Presses. Here, I had to pump more than a 100kg weight, more than 200 pounds! I must have pumped half the weight stack there. Strange indeed. Completed the usual 2 Sets of 15 Reps.

2. Bench Press

I had to go from the 2nd Floor to the Ground Floor to find the Free Weights Section. No problem finding the bench with the Oly Bar. I noted that the damned thing was virtually rusty. My gloveless hands smelled of oxidized metal afterwards. The weight felt fine, I warmed up with an empty bar for the first set, and then I added in a total of 5kg for the second set. I like it 5kg heavier. I plan to continue using this weight for the bench press.

3. Lateral Pull-Downs

I had to go back up to the Second Floor for this one. There were only 2 machines available side by side and next to me were these 2 Malay dudes, all rempit with the long hair and all, going all out in the most comical fashion - such as pumping really heavy weights with lightning quick reps, and HOLDING THEIR BREATH while doing all this. Funny shite. Note here, the damned bar was really high up. Pissing me off...

I went for the 90 pound (total) weights and went ahead with the 2 Sets of 15 reps.

4. Bicep Curls

I ventured back down the Ground Floor, Free Weights section for this one, but I could not find any suitable weights! There were only massive weights there, and a single 5kg dumbbell. Disappointed, I returned to the Second Floor and attached a long handle to the above lateral pull-down machine and proceed to work the biceps sitting down. Did the usual 2 Sets of 15 Reps but something didn't feel satisfactory about that.

5. Tricep Pull-Downs

Once again, they didn't have that rope with the balls at the end. So I had to improvise again, with a long bar at the lateral pull-down machine, held it palm down and did the required 2 Sets of 15 reps. Once again, something didn't quite feel satisfactory about that one.

6. Stomach Crunches

Something familiar here. The usual routine with this, although I had to adjust it slightly because the weight measurement here is different.

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OK, this place didn't totally feel right with me. Probably because my fitness education started at my own gym. I'll be going again soon so I'll try to adapt at least one more time, before I return to 'home ground'. I didn't complete my routine - I was short of time, but I did get some blood flowing after about 10 bloody days of inactivity.

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 for reading this disclaimer.