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

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:
http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm

Current body weight:
58-59kg

Target body weight by the end of December:
60-61kg

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

21

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

3 Months

...and still going strong.

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