Tuesday, January 31, 2012

The Girlfr... Wife's Workout Routine

Well as most of you should know by now, Miss Leong Shin Wei is now my wife based on Malaysian Law. We got registered on the 12th of January 2012. Still getting used to referring to her as my wife.

However we have yet to proceed with the Chinese Ceremony yet, therefore we don't have to give out any Ang Pows! Yay!!!

Anyway, my sweet wife is currently working out as well, and has just asked me to revise her workout schedule. So this is tentatively what she is doing for the week:

Day 1 (Monday) : Lower Body
The target for the lower body workout is not to gain muscle, but lean out the legs, therefore she will be performing high reps, low weight exercises.

Squats : 3 sets of 20 reps
Leg Press : 3 sets of 20 reps
Leg Curl : 3 sets of 20 reps
Stiff Leg Deadlifts (Romanian Deadlifts) : 3 sets of 20 reps
Calf Raises : 3 sets of 20 reps
Dumbbell Lunges : 3 sets to failure

*1 Minute rest between each set, and in between exercises

20 Minutes of Full Body HIT (High Intensity) Cardio -
Rowing Machine / Crosstrainer

The HIT cardio will be split as shown below:
5 Minutes - Moderate Intensity Warm Up

1 Minute - High Intensity
2 Minute - Low Intensity

The High-Low pair will be repeated 4 times for a total of 12 minutes.

3 Minutes - Moderate Intensity Cool Down

Performing cardio after weight lifting will maximize fat loss.

Day 2 (Tuesday) : Yoga
She teaches yoga to her fellow colleagues.

Day 3 (Wednesday) : Upper Body
For her upper body routine, I have incorporated supersets into her workout, to increase the intensity.

A super set is a type of exercise where two different muscle groups will be worked out back to back without pause, and usually targets antagonist muscle groups (eg. Biceps vs Triceps).

Super Set 1 : Biceps vs Triceps
Preacher Curls : 3 sets of 10 reps
Triceps Bench Dips : 3 sets of 10 reps

Super Set 2 : Chest vs Shoulders
Cable Crossovers : 3 sets of 10 reps
Standing Shoulder Press : 3 sets of 10 reps
**Set the starting position of the cables to a high position, and pull down cable

Super Set 3 : Back vs Chest
Deadlifts : 3 sets of 10 reps
Pushups : 3 sets of 10-15 reps

Super Set 4 : Abs (Lower and Upper)
Situps : 3 sets of 15 reps
Leg Raises : 3 sets of 15 reps

*1 Minute rest after each super set (eg. 1 set biceps, 1 set triceps, rest, repeat)

20 Minutes of Lower Body HIT (High Intensity) Cardio - Running / Cycling
*Use the similar split like day 1

Day 4 (Thursday) : Home Workout
She will be doing a type of aerobics video exercise at home. Pretty tough.

Day 5 - 7 (Friday - Weekend) : Rest!

Song recommendation of the day:
Gym Class Heroes feat. Neon Hitch - Ass Back Home

Thursday, January 5, 2012

Quickie Update For a Big Event

Just wanted to make a quick post to update one of the most important milestones in my life.
For those who don't know, I'm now engaged!

I guess when you have found someone whom you know you will never be able to replace and can imagine spending the rest of your life with, best "put a ring on it" and make her yours. So I did without a single thought of regret.

Thanks to my bros who helped me make this a success, couldn't have done it without you guys. It felt good to know that you guys could drop everything and help me when I needed it. Though most days you guys (including me) act like total idiots, at least I know that you guys have my back.

Ivan and Ju-Jinn are missing from the pics. But this message goes out to you two as well.

Besides that, thanks to my parents for the support and helping me make my ideas be accomplished. I love you both!

And last but not least, to my dear fiancee, Leong Shin Wei. Thank you for agreeing to go through this lifetime with me, accepting all my flaws and loving me for who I am.

I love you.

Song recommendation of the day:
Christina Perri - A Thousand Years

Friday, December 9, 2011

Milk for a Post-Workout Food

Most people use protein powders as their post or pre-workout food for optimum muscle repairs without the added fats or carbohydrates. But for those who want a mass building alternative to protein powders or weight gain powders, I just read an interesting article on milk as a post-workout food:

Click here for Article

Personally I am consuming around 400ml of HL low fat milk pre-workout which consists of:
22g of Carbs, 20g of protein and 4g of fat

Let's see if I make any gains from using milk as a supplement as opposed to using protein powders.

A New Direction

This blog has been dead for a really long time. And it's about time to revive it.

For the past 3 months I have been actively working out at the gym following a strict routine as well as keeping my diet in check.

I've decided that I'll be using my blog to track my workout progress, list some of my findings on body building as well as other useful fitness facts. Should be a good source of motivation for myself to keep pushing

Current Gym Routine:

Mondays : Chest (C) & Biceps (B)
Decline Barbell Bench Press : 3 sets of 8-10 reps (C)
Incline Dumbbell Press : 3 sets of 8-10 reps (C)
Flat Dumbbell Press : 3 sets of 8-10 reps (C)
Dumbbell flies : 3 sets of 8-10 reps (C)
Dumbbell Concentration Curls : 2 sets of 8-10 reps (B)
Dips : 3 sets of 8-10 reps (C)
Straight bar curl : 2 sets of 8-10 reps (B)
Push-ups : 3 sets to failure (C)

Tuesday: Cardio
Sprint Training (High Intensity Cardio)

Wednesday: Back
Dumbbell pullover : 3 sets of 8-10 reps
Close grip pulldown : 3 sets of 8-10 reps
Wide grip pulldown : 3 sets of 8-10 reps
One arm row: 3 sets of 8-10 reps
Barbell deadlifts : 3 sets of 8-10 reps
Body weight rows : 3 sets to failure

Thursday: Shoulder (S) & Triceps (T)
Shoulder Dumbbell Press : 3 sets of 8-10 reps (S)
Side Raise : 3 sets of 8-10 reps (S)
Side Delt Cable Raise : 3 sets of 8-10 reps (S)
Reverse Dumbbell Flies : 2 sets of 8-10 reps
Triceps Pulldown : 3 sets of 8-10 reps (T)
Lying Triceps Pullover : 3 sets of 8-10 reps (T)
Seated Dumbbell Press : 2 sets of 8-10 reps (T)

Friday: Rest Day

Saturday or Sunday: Legs
Squats : 3 sets of 8-10 reps
Narrow Leg Press : 3 sets of 8-10 reps
Leg Extension : 3 sets of 8-10 reps
Stiff Legged Deadlift : 3 sets of 8-10 reps
Leg Curl : 3 sets of 8-10 reps
Calf Press : 3 sets of 8-10 reps
Calf Raise : 3 sets of 8-10 reps


This would be my routine for the next 6 weeks.
It is based mostly from Dorian Yates program with some minor adjustments and extra sets:

Current body weight:

Target body weight by the end of December:

Song recommendation of the day:
Skrillex - First of the Year

Thursday, July 30, 2009


I just turned 21 today. As I cross the threshold to adulthood, I stopped to think. So much has happened the past 21 years, that it's hard to even list down everything. But I think the moment I stepped into adulthood, I am definitely happy with who I am today.

Well anyway, I had one of the most memorable nights of my life the night before I turned 21. My girlfriend invited me out for a dinner date via a voucher she sent me through the e-mail. Took me a while to realize that the voucher was made by her. It really brought a smile to my face.

It was definitely a night to remember. She put her heart and soul in planning everything to perfection, just to make my 21st birthday an unforgettable one. Thank you darling. It really meant a lot to me. :)

Song recommendation of the day:
Bryan Adams - (Everything I Do) I Do It For You

Friday, July 24, 2009

3 Months

...and still going strong.

Monday, July 6, 2009

Dead.. To be revived soon.

I have been totally blank on blog posts, thus the non-updates.

But when I have something good I'll come up with something.

In the meantime, my plurk timeline will tell all that is happening for now.

There are a few things I do plan to do:

a) Record a song ( I HAVE TO RECORD SOMETHING)
b) Start doing some actual work on the MP3 player.

Song recommendation of the day:
Papa Roach - Scars