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Thursday, April 5, 2012

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.

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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

Tuesday, April 3, 2012

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!

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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.. -_-'

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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 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