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!!

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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!


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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.

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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!

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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 68 [12-2-2012]

I'm finally starting to get my shit together.

When I first started out, Raj proposed a 1-hour fitness plan, per gym session. This means a highly intense and efficient exercise. 30 minutes of resistance + 30 minutes of cardio. My first session took me 2-hours for the resistance itself.

After working out fairly regularly for the past 68 days, I finally hit the short term target of completing the resistance portion of the 'Raj Plan' in 30 minutes. Now I know why I was tiring out even though I am able to push 3 sets for each muscle group these days. After a 5 minute warm-up with speed-walking @ 6.0 kmp/h, I proceeded.

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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: 6kg dumbbells per arm - Lying Down

Sets: 1
Reps per set: 10

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

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

Report: Day 61 [5-2-2012]

The God-awful holiday season is not over yet.

The last stretch involves ANOTHER long weekend. Sunday (5th February 2012) is the Prophet Muhammad's Birthday, a public day off. Which means, Monday will be a replacement holiday. The Thaipusam, which falls on 7th February 2012, a Tuesday. This makes the Long Weekend 4 freaking days long. The problem is, the longer the holidays, the more we eat and the less we work out. This is a problem. For me at least. Not the eating part - the consistent exercise part. I am still dedicated towards my quest for physical fitness. That is why I am actually grateful for the return to work on Wednesday. Strange, but true.

I managed to get a work-out in on Sunday. This time was different though. I had the Polar Heart rate Monitor ("HRM") on me. With the HRM I can actually gauge my work-out in minute detail. Here is my report:

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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: 1
Reps per set: 15

Barbell Bicep Curls with Lift

Weight stack: 15kg barbells - Standing

Sets: 1
Reps per set: 10

6. Tricep Muscle Group

Tricep Cable Pull-Down

Weight stack: 12kg 

Sets: 1
Reps per set: 15

Note: I think I've not really been doing this properly. This time, I forced the proper form and technique at a lower weight stack than before, and God did it burn!

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

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

9. Shower

Woo hoo!

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I hurt only slightly for 1.5 days afterwards. I could appreciate the reduced intensity if I was ever planning to work-out more than 2 days a week, or 2 days or more in a row.

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