The ultimate goal : Leaner me. Definitions on shoulders. More prominent choc-bar abs. Sexy, round, butt. Sexy curves. Lean thigh.

Background image in courtesy of - Zuzana.

Zuzana is my inspiration. I want to achieve the exact same body like her.

Thursday, March 10, 2011

Another Intense Workout

Last night workout was really intense, for me. I'm not sure whether it was me who is really unfit or the workout was too intense. Let me know what you think.

One Arm Squat Press
Set 1(a) : 6kg, 20 each sides
Set 2(a) : 8kg, 10 each sides

Bent Over Row with Plates
Set 1(b) : 10kg, 20 reps
Set 2(b) : 20kg, 10 reps

Bulgarian Split Squat with Jump and Hands Touching The Ground (I know, sounds cheesy eh?)
Set 1(c) : BW, 15 each sides
Set 2(c) : 4kg DB, 10 each sides

Modified Crunches
Set 1 (d) : BW, 20 reps
Set 2 (d) : 2kg DB on Leg, 4kg DB on hands, 20 reps

BW Plyo Push Up
Set 1 (e) : 15 reps
Set 2 (e) : 15 reps

Squat Jump
Set 1 (f) : BW, 20 reps
Set 2 (f) : 4kg DB, 20 reps

Modified Bent Over Rear Delt Raise
Set 1 (g) : 4kg, 20 reps
Set 2 (g) : 4kg, 20 reps

Modified Grasshopper Push Up
(For my record : Right leg cross to left side of the body and not touching ground, left hand lift up, torso rotate at the same time)
Set 1 (h) : 10 each sides
Set 2 (h) : 10 each sides

Finish with 15 mins cardio

I couldn't do the cardio. I was too pooped out to do anything but lying on the bench. But I might wanna try it sometime this week. Probably on Saturday. By that time, I should've recovered from these absolute soreness that I'm feeling right now. 

I still remember Adela Garcia, the Fitness Olympic Champion who tried out Crossfit. And my trainer said to me last night, "You can't just do strength training and strength training only. You must train your speed, stamina, agility, then only you'll be champion." 

Being strong doesn't mean you can breeze through functional training. Able to run 1hr without stopping doesn't mean you can lift heavy. It's all about balance.


  1. thats a lot of plyo for a single session. No wonder you were whacked out. Your body (CNS) can only handle so much - so for most ppl its best to do plyo work at the start. Give that a shot. Maybe restructure the order.

    Also... u shud disable the comment logging in thingy.. its very tedious to comment, cos need to log in. It discourages your readers to comment.. just a tip.

  2. Oh. Tx for the tip. Already disable it.

    Noted on the order. Will restructure it. Tx!

  3. Yup. I think I also said the same thing about frying your CNS.

    But anyway, there is no single definition of strong. A powerlifter is strong. So is a sprinter. So is a short putter... they all excel in different things.

    There's always a payoff. Being fast and agile may mean you can't be as strong as a powerlifter. Being a powerlifter may mean you won't be able to run as fast as a sprinter.

    Just my 2 sen.

  4. "You can't just do strength training and strength training only. You must train your speed, stamina, agility, then only you'll be champion."

    Sounds exactly like what Xfit would advocate. Here's my personal opinion - some people would aim to be a more 'well rounded' athlete - I call them a jack of all trades; not necessarily a bad thing. However! I know of 1 person in history who was able to achieve bodybuilding, powerlifting, weightlifting and strongmen exercises to their highest levels, each at different times of course - Franco Columbu.

    Since I'm very much into lifting, I'd want to max out my potential in all the 3 powerlifting lifts. At the same time, I'd want a balance in other areas of performances.. well, more like a slight off balance, as top priority always go to the 3 lifts, but I'd also want to be able to do some runs, jumps and pull-ups. Not very balanced; off-balanced, but there is *some* balance there.

  5. Aizan : Guess it depends on personal preference. For me, I wanna have better stamina, coz I don't want people to say that I'm not strong for not able to run 2 miles without looking like I'm dying. And they'll go, "Huh? 2 miles also cannot run? But I thought you go to gym?"

    So, yeah. I'd prefer to ace in the stamina part, esp when I can get the best time record in functional trainings.

    The workout above, there's a time, but I couldn't really care much that time.

    Kev : That's a lot of balance in there. *wink* But yeah, like I said, you prefer to focus on powerlifting. Some prefer to focus on other things. So again, personal preference. When you set a target, and you work hard for it, imagine the satisfaction when you have achieved it.