Monday, January 31, 2011

Gym progress

All my entries have been so depressing and I bet you have to agree.

My improvement in my weight training has been very motivating. So let's see how I have progressed so far for my strength components. I mean at least it is more lighthearted compared to older entries.

On 30 January 2011,

Deadlifts


5 sets of 3 reps

15kg + 15kg + 20kg (OBW)

OBW: Olympic Bar weight

Squats

3 sets of 3 reps

10kg + 10kg + 20kg (OBW)

You can see the major improvement comparing to my previous post a week or 2 ago. All thanks to the arduous training I went through with Baby Chee as my fervent coach. Boy was he impressed with my improvement.

The attempted 10kg for squats was slightly too ambitious but at least I know where I stand.

I will be working out for the last time tomorrow, 1 February, before CNY. My regime will be as follows:

Deadlifts

5 sets of 4 reps

12.5kg + 12.5kg + 21kg (OBW)

Note: OBW has a different weight from the above because i am working out at a different gym

Squats

5 sets of 4 reps

8.25kg + 8.25kg + 21kg (OBW)

Circuits

5 sets of 5 reps for all 3 exercises:

1) Underhand Rows (using OBW)
2.5kg + 2.5kg + OBW

30 seconds rest

2) Bulgarian Front Split Squats
with 5kg dumb bell

30 seconds rest

3) Inclined a notch narrow chested bench press
with 5 kg dumb bells

30 seconds rest

Assisted pull up
Do as much as possible at 30kg assisted weights. DO NOT do to failure

Inclined Pull Ups a.k.a Inverted Rows
3 sets of ladders 5,4,3,2,1 with 15 seconds rest in between i.e.

5 reps, 15 seconds rest
4 reps, 15 seconds rest

so on and so forth

Push Ups (safety pin at 3rd hole from bottom of squat rack)
3 sets of ladders 5,4,3,2,1 with 15 seconds rest in between like above

Finisher
I enjoy my farmer's walk.
3 sets of 14kg dumb bells, 10 burpees

-DONE-

Special note to Baby Chee: Please correct the above regime should you spot any mistake.

After 1 February, get ready to indulge in BA KWA!!!!!!! heh heh heh

Saturday, January 29, 2011

feeling this way

I try to hide from your anger and temper.
I don't know when you'll blow up at me,
like the roaring winds and thunder,
I live in constant fear.
Please dry my tears, I beg of you, my dear.

Wednesday, January 12, 2011

Bad Day

I don't know what came over me today. It just ain't a good day though it was a good hair day. I mean not that I didn't have enough rest. Perhaps it was accumulated sleep debt.
Perhaps everything was all bottled up.
Perhaps my job is getting boring.
Perhaps I am just tired but I do not know it.
Perhaps I am just getting old.

Oh I don't know.

*Scowl*

Tuesday, January 11, 2011

Grenade


Easy come, easy go, that's just how you live
Oh, take, take, take it all but you never give
Should've known you was trouble from the first kiss
Had your eyes wide open, why were they open?
Gave you all I had and you tossed it in the trash
You tossed it in the trash, you did
To give me all your love is all I ever asked
'Cause what you don't understand is
I'd catch a grenade for ya
Throw my head on a blade for ya
I'd jump in front of a train for ya
You know I'd do anything for ya
I would go through all this pain
Take a bullet straight through my brain
Yes, I would die for you, baby
But you won't do the same
No, no, no, no
Black, black, black and blue, beat me 'til I'm numb
Tell the devil I said, hey, when you get back to where you're from
Mad women, bad women, that's just what you are, yeah
You'll smile in my face then rip the brakes out my car
Gave you all I had and you tossed it in the trash
You tossed it in the trash, yes, you did
To give me all your love is all I ever asked
'Cause what you don't understand is
I'd catch a grenade for ya

Throw my head on a blade for ya
I'd jump in front of a train for ya
You know I'd do anything for ya
I would go through all this pain
Take a bullet straight through my brain
Yes, I would die for ya, baby
But you won't do the same
If my body was on fire
Ooh, you'd watch me burn down in flames
You said you loved me, you're a liar
'Cause you never, ever, ever did, baby
But darling, I'd still catch a grenade for ya
Throw my head on a blade for ya
I'd jump in front of a train for ya
You know I'd do anything for ya
I would go through all this pain
Take a bullet straight through my brain
Yes, I would die for you, baby
But you won't do the same
No, you won't do the same
You wouldn't do the same
Ooh, you never do the same
No, no, no, no

Friday, January 07, 2011

My heart

Suddenly, it all stopped.

I just died.

Thursday, January 06, 2011

Workout Regime

I guess since I always forget the weights I use for my work out and also the definitions of certain exercise types, I will use my blog to help me remember and then improve my strength along the way.

Tonight at the gym, I am going to do upper body and lower body alternate exercises using an Olympic bar.

Inclined Pull

"Ladder"

5 reps
Rest 30 seconds

4 reps
Rest 30 seconds

3 reps
Rest 30 seconds

2 reps
Rest 30 seconds

1 rep
Rest 30 seconds

Repeat the above for another set if up to it.

Female push ups

4 reps
Rest 30 seconds

3 reps
Rest 30 seconds

2 reps
Rest 30 seconds

1 rep
Rest 30 seconds

Continue with another set

Circuit Training Exercises
A circuit workout combines cardio and strength training if you are short on time. An exercise is completed one after another with little or no rest in between.

5 sets of 5 reps each


1) Full Squats - 1.25kg each side
Rest 30 seconds

2) Shoulder Press - without weights (i might just use a bar bell of 10kg if the Olympic bar proves too heavy for me)
Rest 30 seconds

3) Deads - 5kg each side
Rest 30 seconds

4) Bend over rows - 3.75kg each side
Rest 30 seconds

Finisher

Holding a light weight 1/2kg dumb bells in each hand, do as many burpees within 20 seconds
Rest 10 seconds


Continue above 4 times

WORKOUT COMPLETE


Courtesy of Baby Chee
Thanks for staying up so late for the past 2 nights to drill the concepts into my head