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.

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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!

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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.

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