Thursday, April 7, 2011

some pictures from the gym

this weeks training involves the upper, bottom torso as well as the mid-section. Yesterday, my friend and I decided to have a chest workout with 4 different exercise for chest and 2 different exercise for the tricep part. 
We start off with the bench press by pressing 10 kilos for the warm up part and decided to move on the next set with an addition of 2.5 kilo. The total number of repetitions for each variation is approximately 10-12 reps depending on the load. Most importantly, we are trying to develop mind-muscle connection which helps to target specific muscle group to train. 

So, I decide to use kelvin ( in the picture below) as my role model .... =)

for those who doesnt know what "RM" means, it is repetition maximum. for example, if 60 kilograms is the heaviest you can do, then 1 RM simply means a person is able to lift 60 kilograms once. 10 RM means that person could do 10 reps maximum for a particular load

bench press
start off with 10kg on both side. then pack in 2.5 kg for each set. there will be total of 5 sets.
(each set has 10-12 reps)
 then take 1 minute rest.

 inclined bench press
start off with 10 kilos and pack in 2.5 kg for each set.

assisted dips

barbell extension

dumbell extension

In total, we had 6 types of workout. The next work out will involve our legs and shoulder. By next week, we will try to pack in more weights to improve strength and good form in exercise does promote muscle growth rather than injury. The next chest workout will have a slight variation, because it is at best to keep the muscle guessing and avoid hitting plateau where most body builders face. 

since this is week 1 of training, we decided to go easy on our sets and reps. by week 4-5, we hope to develop stronger torsos and decided to work more on the strength building as well as the abs.

I am going to finish my workout plan, so if anyone is interested, just give me a shout and I will send you a copy of my plan. It might not be good or suitable for you, but at least its a plan to start with.

signing off now, c ya ! 

Wednesday, April 6, 2011

Workout plan

I am currently working on my workout plan and my diet plan. probably will finish in 1-2 days time.

In addition, I am going to the gym today. So, I can take a few snapshots of the exercise conducted which will aid  some readers on what are the variations for each muscle group.

Hope all goes well.

Signing off.

Tuesday, March 29, 2011

Training Blog

2 months from now, I am about to sit for my papers, perhaps my last exam in my life .. "yay!!"
Doing well in exams is one thing, while striving to achieve this goal after 23 years of education, it also meant that life has a lot more to do. We cant just sit and wait things to happen.

I was thinking of achieving my own personal goals as well, and don't get me wrong when I say this, i will start my  own training programme about a month before my exams commence. I will see how it all works out for me. Time management is definitely one of the aspect I have to consider due to intensive revision during easter break. 

The main reason why I would like to turn this blog into a training blog for a period of time is because 

1) I get to pay attention to my schedule and training and revision will go in parallel.

2) Better time management skills.

3) I can monitor my diet easily.

4) I want to see how a 2-month-traning can benefit me.

5) I get a good beach body by summer .... ( this part is the best of course.... "grins" hehe)

6) those who read my blog will see my result at the end of the term and probably learn which training is good and bad.

I will definitely include a complete timetable of my training regime and the types of exercises involved as well as the number of repetitions and sets. I will prepare a list of food I chose as my diet plan.. and hopefully, I will stick to it.

Last but not the least, I will update my blog once every  week or fortnight.
Pray I will do best and keeping fingers crossed. 

Wednesday, March 23, 2011


In another week's time, I will face my biggest fear of my life : the juggernaut of my bench inspection. Stand before me are my two accessors whom will request every detail of my work. Its not something like savouring jam and butter on bread with a cup of tea. As soon as my presentation is about to begin, my feet will numb, my jaws froze and  my mind spins in an endless jigsaw.

This is what i have worked so far. Four years of engineering lectures is enough to put me through next phase of my life......... For now, I am enjoying every moment of my student life. In fact, we are student for our entire life. Learning is a never-ending process, remember that!

I am very much a procrastinator when it comes to task and personal goals. I used to have this " when you fail to plan, you plan to fail " thing-in-my-head all the time, but I do slack most of the time. Oh boy, how I wish I would grow up and be more responsible. Luckily for me, I am doing well in life. Frankly, for me, I believe every cloud has a silver lining no matter how bad I have done. Its not about striving for the best to compete, but to fight and struggle for what you yearn for. Every time I face a predicament, I would stop, get a good grip of myself and think how to get over this boulder ( not a mole hill) "laughs", and I know in the end, despite some scratches and bruises, I know it all ends well.

Thursday, January 27, 2011

Chinese New Year

Have you ever looked back on the days when you used to be about 2-3 feet tall and everyone was smiling and greeted one another especially around this period of the year? Mothers would probably at shopping centres buying new clothes for her off springs and busy making cookies. Noisy neighbourhood is flooded with lion dance during the day and the celebration continued with lavish dinner followed by dazzling fireworks.

Going to Penang island every year is a must because my grandparents are there and my dad has been taking me around to enjoy the beautiful scenery of gurney drive, not to mention the delicious char kuey teow by some infamous hawker along the streets. Playing fireworks is a must during the night because there's nothing else to do besides accompanying my family to watch TV. my cousin and I would go over to the neighbours and we will start comparing who has the biggest stack of firework. I always urge my dad to get the biggest one but he was too stern because it is too dangerous. I always enjoyed everyone's company because at this time of the year, I can be naughty as I want to be without being scolded. I used to come up with a plan where I wanted to throw stones at the neighbours dog and watch it helplessly bark. I knew I was mean but hey.... isnt this fun when you are a kid? I do get chased by dogs once in a while and ended up with scratched arms.
My granddad was the best person on earth. He knows I love lychee drink. So he would not fail to get few cans of lychee for me. Deep down, I know he loves all his grandchildren. He can only ask simple questions like " how are you and how is your studies? ". I wish I could communicate with him but all I can do is give a yes and no answer. Before we leave penang, he always reminded us on the goodness of having great education and I answered with a nod.

I wasn't so sure what this festival was all about but the only thing I cared the most was the 'red packet'. I swear that me and my brother would desperately keep the packets at the end of the day and can't wait to rip the packet to find out how much it contains. The most exciting part was I know that my family would hand me the most valuable packet and I would save it at the end of the day and slowly remove the money in it. It was like the most exciting moment of my life but I was a kid.

I used to hate house visiting because everyone would come up to me with greetings in hokkien. I tend to give the WTF face due to language barrier. In my mind, I was thinking about " how about you hand me over the red packets? ". Aunties and uncles would happily play majhong and I silently watched them at the side, trying to learn the game.

Chinese New Year was one of the days I look forward to, not because everyone can come together as a family, but because I was too keen on the red packets and fireworks. Things are not the same anymore, I dont get to see my granddad anymore. I know he is in heaven. I can't do anything to bring him back, neither can god do. I know mourning over him is not going to change anything. All I can do is to move on with life and think of ways to cherish the people I cared the most. Life is short, life is unfair but hey... aren't we grateful with what we have today? think again

Friday, December 10, 2010

Standing Tall

Christmas holiday is always something I looked forward to. Boxing day is my favourite day and I love exchanging gifts. Due to incoming assignments and reports, my dreams of having a wonderful christmas is beyond reach.

I played a lot during my work days and how I wish things were good if only I can manage my time more wisely.
I tensed to be a procrastinator and slacker when I am in bad mood. Indeed, my life is now in shamble and hopefully, I am able to pull through this semester. I sometimes thought that work can be done in minute period but my early approach towards life is little more than just repudiation.

We made mistakes and learnt from them. but how many times do we have to repeat the same mistake? If we try to vindicate our negative approach towards life, I believe it sets us more into abysmal and adverse circumstances.

I have peers who asked me why I walk so fast.
My standard reply will be a smile and I slowed down. Frankly, how a person walks determine how fast his/her life is moving. I cant stand people walking slow while they are working or attending classes. We all know we have to take life one step at a time but where is the sense of urgency? If you dont even care about the time taken for you to be from one place to another, do you even care to finish up your task?

Sunday, December 5, 2010

Christmas Plan

I think I have a clear picture of what I want to do for christmas

1. Read ' The girl who kick the hornet's nest by Stieg Larsson.

2. Catch up ' Desperate Housewives'. I missed a few seasons.

3. Read a cook book and learn more new recipes.

4. Work harder at the gym.

5. Do my final year project. This is not supposed to be in my holiday plan.. but cant run away from it  =(

If you have a better suggestion, let me know