brb for one week

So i recently got a Job at "your home depot" where they mostly sell their products online and i've been basically working around 8 hours a day so im quite tired from it as most of it is labour work, im also extremely busy this weekend with church activities and having a farewell party for my awesome youth Pastor, Vinh.

So yeah sorry but yeah, im extremely busy this week, and + my body has not adapted for working 8 hours a day :(

Insanity workout (again)

 Guys, if you really want to test yourselves, do click on this link, this is a 45 non stop, cardio workout and it defintely is a challenge
 I started becoming sloppy on the 7 minute mark and was dead by 23 minutes but somehow pushed myself to finish the whole thing, but ended up having 20 second breaks in each exercise :( but yeah go for it, this workout is advanced and will test your limitations :)

http://www.youtube.com/watch?v=IiPuNloVEms&list=HL1355037490&index=7

Insanity workout

 I was looking for an intese cardio workout on youtube and i stumbled across this workout, it is basically a company or something called "Insanity workout" but there is this girl in youtube i ended up doing this workout today and yes i was exhausted by the end. try it out yourselves :)




http://www.youtube.com/watch?v=7LAyxeQo-JU&list=PLN2gkUeLAI3eC0HwdzAK-cVL8n6fNy0UG&index=1

Rest Days

Taking a day off between your workouts???

Don't feel guilty about it, it is quite important to take a rest day from your hard working progress and here are some reasons why:
- Your body needs to repair and strengthen itself between workouts, Continuous training will place too much stress on muscles that are usually not use to used in daily activity and can potential harm you.
- Yes people have busy days or have other prioties and deadlines,  you are either too tired or there is no time to workout, don't feel guilty and stress about it, just treat it as a day off.
(those are the only reasons i can think of)

But yeah, don't over train yourself, working on muscles that are not fully recovered will lead to the weakening of a muscle.

Just remember
Muscles need 48 hours to recover after an intense workout session. During this time, cells are reprogrammed to be stronger

Progress pics 6/12/2012

Haven't done progress pics for abit over two weeks now so here they are :

Chest + shoulder workout

Park equipment :)

NEVER GOING TO DO THIS AGAIN!!!!!!!!!!!
I rode my bike with 20k worth of weights in my bag and it took me so long to get to my local park and back :(


But ... If you guys have a bench, then it you can perform this exercise.

600m run
1 minute rest

Basically I followed a workout from six pack shortcuts but instead, the bench at the park was incline so yeah more an upper chest workout link is below:

http://www.youtube.com/watch?v=IJFAdOlUVT0&list=PL8E48238106B4A3A9&index=2&feature=plpp_video

Chest workout

Close Grip Dumbell Pressover- 10 reps
Hold the dumbbells close together (touching each other) and bring them down to your chest. Press them upwards, and then bring them behind your head for the pullover. Bring the dumbbells down as far as you can, and then pull them back up focusing on contracting your chest muscles during this movement.

Dumbbell Chest Press- 10 reps

 Just like bench press, except with dumbbells. Use a heavier weight than the first exercise. Since this is a drop-set, be especially careful not to bring the weights down too far -- you shouldn't feel a "stretch" in your chest muscles. Most people should go down to about 90 degrees, but advanced guys who are more flexible 

Pushups- 10 reps


 By this time your chest will be burnt, but make sure you stay at it. Do your pushups as normal, because this is your second drop-set. Again make sure your form is on point even when you're really tired.

Repeat 4 times (1 minute rest)



Shoulder workout

Dumbbell press- 10 reps  
Bent arm lateral raises- 10 reps

(30 second rest)

Increasing intensity of workouts

Do you guys sometimes do the same workouts everytime? the same distance, the same length, the same amount of rest time and seeing no results? If this is you, it means that you need to increase your intensity.

As you keep working at the same intensity, your body adapts to the certain intensity and the workout keeps getting easier and easier, this is why you have to keep increasing the intensity of your workouts

e.g.
Strength training
increasing weight

Cardio training
Increasing intensity e.g. running instead of jogging, basically exercises that will allow your to have a faster heart rate

Muscle endurance training
increasing weight (not alot)
increase repetitions


ill leave you guys a quote from the famous Bruce Lee :)

"If you always put limit on everything you do, physical or anything else. it will spread into your work and into your life. there are no limits. there are only plateaus, and you must not stay there, you  must go beyond them"- Bruce Lee

Arm and Leg workout + the cardio

This is sorta similar to the last workout but i love changing abit of my workouts, this allows the body to not adapt to the same workout routine therefore more advantage in your progress, here is the workout:

Cycling: 1km - average pace   
800m run
1m rest

Repeat this 4 times 
- walking lunges, 40-50m
- high kness 40-50m

I usually included these two routines more for cardio, my cycling is usually my warm up as i cycle to my local park, 800m run is for cardio and the walking lunges and high kness is more because i want to lose fat in upper thighs.

This second half of my routine was more concentrating on the areas of my muscles and pushing it to the limits (muscle endurance) if your a beginner i recommend to take a longer resting period in between sets or you can go into YOLO mode and challenge yourself :)

Repeat 4 times
- calf raisers 90 times (30 for each rotation, this is done by normal calf raising, tilt your feet inwards about 45-50 degrees, and same goes for outwards)
30 second rest

Repeat 4 times
- 40 squats
30 second rest

This area, keep doing repetitions until you are unable to lift yourself
TIP: usually when your Chin doesn't go over the bar

- Wide grip pull ups ( like a normal pull up but having a wider gap between the bar compared to your normal pull ups)
30 second rest
- Chin ups
30 second rest
- close grip pull ups
30 second rest
- close grip chin ups

Repeat this 4 times
-20 chair dips
30 second rest

Fitness training 101 :P

Basically, I have been attempting to make my workouts harder and yeah, im cause my previous workouts were way to easy. anyone intrested in this workout it is about 40- minutes and it is great, it works out the whole body and yeah ill get right into it.

Cycling: 1km - average pace
800m run
1m rest

Repeat this 4 times 
- walking lunges, 40-50m
- high kness 40-50m
- calf raisers 90 times (30 for each rotation, this is done by normal calf raising, tilt your feet inwards about 45-50 degrees, and same goes for outwards)

Repeat this 4 times
- Elevated push ups 15 reps
- Pull ups / Chin ups  10 reps (alternate between the two, if you cannot perform 10, try do as many as possible until you body gives up
- 20 chair dips

Repeat this 4 times
- 20 situps
- 15 leg raisers
- 15 crunches



Sadly, i can only reach the 3rd set for the abdonimal exercise ( cause their week :( ) but yeah, hopefully i can actually finish this circuit in under 30 min

shredding update

alright i finally finished HSC and as i said ill upload of what i look like, i think i have gained weight or lost my aesthetics :( 
my goal now is to lost as much weight as possible, mostly in the core and thighs

BACK TO BUSINESS

Alright so i have finished my HSC WOOOO!!!!!!!!! so i hopefully can focus on my goal of becomming shredded again, i will attempt to take pictures asap to see if i have gained weight from my previous pictures and yeah, ill just go on from there,  after looking at my body, i have realised that most of my fat that needs to be lost is my upper thighs and butt, im gonna try find some exercises which will help me lose and tone my upper thighs.

getting back to my fitness level

As you all know im currently doing HSC (High School Certificate) so i have been focusing more on my studies than exercising. well im currently in my 7 day break :) so i was able to get some decent studying done before hitting the park to exercise.

anyone intrested in a high intensity cardio leg workout here it is:

MHR= maximum heart rate

 10 times non stop
- 50m run (80-85% MHR )
- 50m jog (50% MHR)

1 minute break (consume water)

 - 30 tricep pushups  (done with arms shoulder with apart like a normal pushup but not extending your elbows out instead keep them close to your body)
- 60 squats

1 minute break

- 30 pushups
- 30 lunges

1 minute break

- 20 clapping pushups
- 20 squat jumps

1 minute break

- jogging butt kicks 100m
- high knees 100m  
(these are done by slowly moving forward)

fail progress

well as you all know, i haven't been posting anything on this blog lately, its cause i'm currently doing my HSC (high school certificate), i probably have gained weight but i sorta have no choice :(, but after i finish which is November 6th :)

28/9/12 update

Its been a while since i took photoes but my progression has been hindered due to the amount of stuff that has been going in my life. I graduated last week so a full week of parties for each of my subject plus celebrations :) and spent a few days with my cousins because family matters <3.

i gained all that i lost the last time i posted :( and after that my scales broke :'(

After all that ended, it was back down to business, i joined Fitness first  because it has the free holiday program :) and been going there quite frequently. Probably very small cahnges in physical appearance but i feel i have made solid progress this week :)

9/9/12 update

this is about a week after i took the step of becomming shredded, this whole week consisted of a lot of cardio such as cycling, jogging, high repetitions of pushups, sit ups and a circuit. surprinsingly results were better than expected dropping to 66.2kg (1.9kg difference from last week). but not really noticable physically.

before photoes

I was talking with my youth leader Bernie and our conversation drifted to healthy eating, dieting and getting shredded, we spent some time giving each other tips, workouts and dieting. we both decided to get shredded and assist each other in the process :) here are my pics now and hopefully i make some progress :)

  current weight: 68.1 kg