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