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.

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.


  1. At Rockafella Gym @ Sri Gombak... :)

  2. Thanks for the tips, and keep up the good work