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

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