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.

Friday, April 29, 2011

A newbie shouldn't have such a big head

Recently, there's this young kid at the gym (not a trainer but works there) who is obviously (duh!) a newbie, who is so damn proud of his growing body, trying to comment on my training regime. Whenever I do my deadlift, he'll go, "Huh? You are doing deadlift again? Why do you wanna just target on your glutes?"

This, at one point, shows just how much he knows. He only know maybe 10% of it. If he's a senior, he wouldn't have said that and instead, showing some respect on my workout. Deadlift not only targets on your glutes, but also your back, legs, arms, shoulder and traps. That is why it is one of the King of Mass Gaining exercises, besides squat.

Most of the time, I'll just ignore what he says but last night was a bit too much. It was non-related to my workout, but he said I was stupid, T.W.I.C.E. It was just a conversation, and do you really need to say that I'm stupid?

Obviously he's the joker in the buff suit. Let me tell you why.

1. He ran from Sunway Giza to The Curve, to and fro for 30 mins, before his strength training workout. He thinks it's correct. Hell no!

If you do a rigorous cardio of 30 mins right before your strength training, you'll worn out easily and you won't be able to lift heavy, mainly because you have already used up all your energy earlier. So you will not be able to perform well and lift heavy. So when you can't lift heavy, will you be strong? Unless you are training for marathon or that day is your cardio day, then by all means run. Otherwise, it's not a good training programme on a strenght training day.

Always do the compound exercises as the first workout before anything else.

2. I have never seen him do any compound exercises ie squats, deadlifts, bench press. He does a lot of bicep curls, some flyes, and more bicep curls.

First of all, bicep curls is just a cosmetic workout. Meaning, it'll just make your biceps look bigger but no quality. It'll not make you any stronger by just doing it. There are sooooo many of these guys at the gym who looovveeeeeeeesssss to do bicep curl, while watching themselves in the mirror, looking at how big their biceps are. When you concentrate more on your biceps at the mirror than the quality of your training, obviously you are not recruiting any muscle fibers which leads to muscle growth.

Doing bicep curls also does not focus on your overall strength, which is why this is categorised under isolated muscles workout. You practically just focus on your, yeah, biceps.

Wanna train your biceps? Go and do pull-up. Any kinds of variations pull-ups. That's pure strength.

3. I rest longer whenever I do my deadlifts or squats of 5x5. Whenever this kid is around, he'll say, "How can you rest too long? It's not recommended." Again, I don't give a damn on what he says, coz obviously, he doesn't know anything, and probably doesn't read. *shrug*

Whenever you are doing your strength training or powerlifting, it's important to rest enough in between sets and not be greedy, according to Pavel Tsatsouline and re-posted by KevL. Pavel said "Power loves rest and does not tolerate rushing. You may feel that you are completely recovered in 2 min. but take a full 5 anyway." 

Again, unless you are training on endurance, you'll want to rest enough in between sets.  

Enough 3 good solid points for me to know that he's just an empty shell.

Tuesday, April 26, 2011

New PR and FRAN

Did some squats and deadlift last night. I have hit new PR for both workouts.

Squats : 55kg 5RM
Deadlifts : 52.5kg 5RM

Honestly, I am still struggling with my deadlifts at this weights, but I got a schedule to hit. So I'll try to get as steady as possible before I increase my weight to another 2.5kg by next week. People must be wondering why the heck I always do deadlifts. hehehe....

Anyway, after the 2 major workouts, I did some other assistance workouts ie dumbell press, OB bent-over row and few others that I couldn't remember.

And I ended my training with FRAN.

21-15-9 reps for time of :
Thruster (20kg OB)
Pull-Up (I did on Assisted Machine since I still can't pull myself up)

Time : 10mins

Not very impressive because I rested in between, which shows how much my stamina is. It's definitely dropping and I definitely need to catch up in the stamina part.

As for my diet, I'm trying not to take any carbs ie rice, white bread and the only carbs that I'm taking are oats, pasta and wholemeal bread. Also, I'm cutting down on my sugary drinks especially coffee + sugar. Cannot live without coffee but I managed to not drink coffee for 3 days now. It's not easy since I started my diet on Saturday. Ya know, hanging out friends and stuffs and all the influence, but yeah, somehow I managed to stick on my diet.

Finally, I'm drinking one now. tee-hee. Self-discipline very weak. I know.

Why am I dieting? Cause I'll be going to wear bikini and suntan by the beach Malacca in May, staying in a villa with swimming pools. Got swimming pools means I get to suntan right? If suntan means I gotta wear bikini right? If wear bikini means I gotta look good right? especially at the abs? right?

Ya. That's why. :)

Wednesday, April 20, 2011

See where you stand in this chart

Wanna know where you stand in weight lifting? Check out the chart below. I only choose Deadlift and Squats because these two are my main trainings.

 As usual, I suck at deadlift. I'm considered under Un-Trained category.
That really sucks. But in 2 months time, I hope I can jump
immediately to Intermediate. :)

As for squats, I'm in Intermediate category. Still can do better. :)

So what's yours?

Oh, they have charts for presses, clean and snatch as well. Head over to the link above and check it out. :)

Challenge on 18 June 2011

Related link from Aizan

So last week, Aizan and I chit chat over the internet about two main compound exercises - squats and deadlifts. We both know very well that Aizan scores in deads while I score in squats. My last record of squats was 52.5kg, which was a new PR, while I remember she does 63kg of deads. Pretty impressive for a 47kg girl, if you ask me. My record for deads is only 50kg, to date. And I'm actually already struggling. Plus, I'm bigger size than her!

So, to motivate each other, I thought of a healthy challenge, since we both wanna hit the other party's record. We will both train for 2 months, and we'll meet (somewhere) on 18 June 2011 for the challenge. She'll do squats of 52.5kg 5RM while I'll do deads for 62.5kg 5RM. I'm not sure how I wanna do that because that's a whole lot of 12.5kg to get to. However, at the same time, we will try to improve as much as we can in within these 2 months, since Aizan has injured her right shoulder, which doesn't allow her to train for a week. So no pressure, Aizan, ok? Right now, we just think of improvement. At least 2.5kg increased from previous PR is good enough already.

And here's my workout plan :-
14 Apr - 5 reps x 5 sets
18 Apr - 6 reps x 5 sets
21 Apr - 8 reps x 5 sets

25 Apr - 5 reps x 5 sets
28 Apr - 6 reps x 5 sets
2 May - 8 reps x 5 sets

5 May - 5 reps x 5 sets
9 May - 6 reps x 5 sets
12 May - 8 reps x 5 sets

16 May - 5 reps x 5 sets
19 May - 6 reps x 5 sets
23 May - 8 reps x 5 sets

26 May - 5 reps x 5 sets
30 May - 6 reps x 5 sets
2 June - 8 reps x 5 sets

6 June - 5 reps x 5 sets
9 June - 6 reps x 5 sets
13 June - 7 reps x 5 sets
16 June - 8 reps x 5 sets

18 June 2011 - 62.5kg 5RM

I wonder if I can manage to do that. We'll see how it goes. Wish us luck then. *wink*

Monday, April 11, 2011

Recovery Workout

Last Friday's workout, especially the finishers, has caused me such a pain in my ass sore especially at my lower back (due to deadlifts), my calves (due to box jump) and my shoulders (due to bench press).

Well, basically the whole body, and that sucks. It hurts the most when I woke up after sleeping in the same position for 8 hours. Aw man. Only God knows how I felt that time.

And I even thought of training on Saturday, trying to catch up with the lost time last week, (My last training was on Monday), but since I will be training with Kasey on Sunday, I decided to rest. He said he's gonna do ABC training with me, targetting triceps, which freaks me out actually. But we ended up doing recovery workout yesterday rather than the ABC training. (phew! Thank God for that!)

So, the whole point of recovery workout is to shorten the muscle recovery duration from 1 week to 2-3 days. Or 3-4 days to 1-2 days. Whichever.

How to do recovery workout, you must ask.

(I'm trying to get the point as accurate as possible) According to Kasey, I will need to do the recovery workout only at 20% of the total weight that I did from my last training. 20% of volume and 20% of weight. So I did only 10kg of deadlifts with 5 reps, and bodyweight push-up on knees, with 4 reps.

The key point here is to pump in just enough blood to the sore muscles for faster recovery. And guess what? No more pain at my lower back and shoulder when I woke up this morning. Amazing isn't it? Just like magic, if you ask me. hehehe.....

So yeah, basically that is the thing. 20% of volume and weight for recovery workout.

Saturday, April 9, 2011

5x5 and finishers

Sorry for not updating such a long time. The problem is the same : I dunno what to write or update. Anyway, lately, I have been doing minimalist training. Like what Kasey said, I will need a total of 100 reps per week for bodybuilding, doing compound exercises. Compare to what I did previously, I definitely need some time to adjust to this "new approach" as I am used to doing tonnes of workouts with high reps. Not to say that those are not good for me. It's just another different approach if I want to lose weight and get leaned.

But in order for me to get lean, I will definitely need to gain muscle mass before I go to the "cutting" phase. Otherwise, all the so-called lose-weight workouts will eat up my muscles if I do my training vigorously. So, yeah, currently is my "bodybuilding" phase.

When I say minimalist training with a total of 100 reps per week, it goes something like this :-

Back Squat 5 reps x 5 sets = 25 reps
Deadlift 5 reps x 5 sets = 25 reps

Bench Press 5 reps x 5 sets = 25 reps
Overhead Press 5 reps x 5 sets = 25 reps

Total reps = 100

Yeah. That's what I'm talking about - MINIMALIST. Well, because I still need to "reprogramme" my mind from high-intensity-high-rep workout to minimalist training, I still slot in few other workouts such as rowing, lat pull down after my compound exercises.

Sometimes I also slot in the finishers workout as part of my cardio. Aizan said that if I miss doing high-intensity-high-rep workout, I can choose some finishers to do. So this is what I did last night :-

Bench Press
20kg x 5
22.5kg x 5
27.5kg x 5
30kg x 5
32.5kg x 5

Overhead Press
20kg x 5
22.5kg x 4
22.5kg x 4
22.5kg x 3
20kg x 5

So weak on my OH Press. Man I was struggling in my 4th set. I even grunt ok? Sheesshhh...... That's why I reduced my weight. Hopefully I can increased my weight in another 2-3 weeks time.

And here's my finisher as part of my cardio (I did Pushmore's WOD 040411. Also this video by Jaquelyn Kay)

5 rounds of :-
9 Deadlifts (30kg)
12 Hands Release Push Up
15 Box Jump (jumped on bench, dunno how many inch is that)

My time = 13:16

Damn I felt good! :)