My Own Flog

The Secret to 6-Packs

2009-04-21T17:52:00.000+08:00

A simple but effective way to work out your abs...

Lie down in your bed or on a soft mat, put both legs close together, and lift them up 90 degrees. Hold for 10 seconds. Lift down your legs slowly back to the starting position. Before the legs could rest on the floor, life them up again 90 degrees and hold for 10 seconds. Repeat as many times as position. Let the ab muscles do the work.

15 minutes Workout - Hard and Fast

2009-03-27T16:04:00.000+08:00

A - Sumo Deadlift

B - Barbell Bench Press

C - Dumbbell Bent-over Row

Warm up A with 60% of the weight for 8 times.
Then do 2 sets of 8 reps with full weight.

Rest for 1 minutes in between sets.

Superset B + C :
Do 8 reps of B & C with full weight without resting in between.
Rest 45 minutes in between supersets.

Genting Trailblazer

2008-08-28T19:04:00.000+08:00

*click on the picture to the official website

I will be joining this!

Beach Body Ready Workout

2008-07-21T17:38:00.000+08:00

Have been doing the following routine for the past one month :

Workout A
Set 1

1) Shoulder press
2) Piston upright row
3) Lateral raise

Set 2
1) Dip
2) Lying triceps extension (Skull crusher)
3) Close-grip overhand pullup
4) Cable bicep curl

Workout B
Set 1
1) Front squat
2) Sit up

Set 2
1) King deadlift
2) Swiss ball jackknife

Set 3
1) 45-degree travelling lunges
2) V-up

How I did it :

- Follow the routine on alternate days by doing Package A on Mon and Package B on Wednesday. Then, do Package A again on Friday.

- Use the heaviest to the lightest weight for 3 sets for 8,10 & 12 reps for each Package.

Men's Health RUN'08

2008-07-18T10:34:00.000+08:00

*Click on the poster for more info

I will be joining this!

Setting your own target

2008-07-02T16:37:00.000+08:00

I came across an article in the Net and find it very useful. Just to share here.

http://www.fitnesstipsforeveryone.com/setting-fitness-goals/

Setting short term fitness goals
- Lose 10 pounds in 2 months
- Cut out the greasy , fried, fast food
- Improve my appearance so I feel more confident
- Tighten up my body
- Define my muscles

Setting long term fitness goals
- Become healthier for my family and loved ones
- Be able to run 5 miles without feeling like I’m going to die
- Be able to play with my children without getting exhausted
- Lower my blood pressure
- Improve my self confidence
- Get those six pack abs I’ve always wanted
- Be able to go to the beach without feeling insecure about my appearance

Everyone should have such a target to carry them forward for a healthier and better self.

Advanced Beginner 2

2008-06-16T19:45:00.000+08:00

After 4 weeks of Advanced Beginner 1, I am starting the Advanced Beginner 2.

1) Leg Press for quadriceps
2) Lying Leg Curl for hamstrings
3) Barbell Bench Press for pectorals and triceps
4) Wide-grip Lat Pulldown for latissimus dorsi, trapezius and biceps
5) Lying Tricep Extension (aka Skull Crusher) for triceps
6) Curl for biceps
7) Triceps Pushdown for triceps
8) Reverse Crunch for abdominals and hip flexors
9) Superman for lower back
*10) Shoulder Press for deltoids, triceps and lower trapezius
*11) Cable Upright Row for trapezius, deltoids and biceps

*Add these exercises if you feel ready and have energy left after completing the other exercises.

All 3 sets, Reps : 12, 10, 8
Progress : Increase weights with each set and every week.
Rest : 2 minutes between sets.

Advanced Beginner 1

2008-05-30T23:16:00.000+08:00

Start with a 10-minutes cardio workout. What to do? The jogging machine!

Next follow the routine below :

1) Dumbbell squat for the Gluteals,Quadriceps, Hamstrings and Lower Back
2) Fly for Pectorals
3) Cable row for Upper and Mid-Back, Biceps
4) Seated barbell shoulder press for Deltoids, Triceps and Trapezius
5) Standing dumbbell biceps curl for Biceps
6) French press for Triceps
7) Crunch for Abdominals and Obliques
8) Back extension for Hamstrings, Gluteals and Lower Back

Do 1 - 8 for 3 sets.
First set - 12 reps with lighter weight
Second set - 10 reps with light weight
Third set - 8 reps with heavy weight
Do this for the first 4 weeks before switching to another type of routines... (which I will be updating in this blog later)

Correct position

2008-01-08T19:25:00.000+08:00

Went to the gym, a kind man advised me when he saw me doing bench press in the position and he advised me to correct my way. He actually showed me the correct way to do it.

I know now the bar has to be right at the front/top of the chest. Not anywhere above or below.

He also advised to take a lot of protein; around 4 egg whites (before workout) and a lot of chicken breast (without skin & fat) after workout. Noted.

Inspiration

2007-09-09T19:54:00.000+08:00

I have been working out since the first day joining the gym. Until last Friday (07/09), someone from the gym actually complimented my calves and legs. He thinks that I have better legs than he has. And NO! He has a great upper body.

Anyway, he actually inspired me to workout harder to achieve my target and I've learnt from him that we do not need protein shakes and PT sessions to have a good body. As long as we are determined enough to stick to a strict diet and workout schedule, the goal to achieve good body is near. I believe that! Thanks for your inspiration.

After a long break...

2007-03-03T16:54:00.000+08:00

Started back to workout in the gym yesterday. Had taken a rather long break due to the hectic working schedule & the CNY.

All I did was leg press, pec fly, shoulder press, abs crunches & chest press. I wanted to start slow. Not to give my muscles a sudden "shock".

Now, the parts that I worked out yesterday are aching. I guess the workout work!

Planning to start back a full workout tomorrow...

Coming back to Total Body Workout

2007-01-14T11:34:00.000+08:00

After looking at the result- losing weight, Yuz suggested that I do total body workout now instead of focusing of certain body part as I need to build back the strength & body mass. The following workouts are those that he suggested :

1) Leg Press
2) Leg Extension
3) Leg Pull
4) Calf Extension
5) Chest Press (Smith Machine)
6) Low Row
7) Shoulder Press
8) Bicep Curl
9) Tricep Extension
10) Abs Crunches
11) Back Extension

I will follow the list with alternate kind of ways like cables, machines, dumb bells & bar bells for each type of workout.

Meals I Need to Take

2007-01-14T11:24:00.000+08:00

Yuz checked on my weight last Tuesday and found out the my weight has got down as well as my fat percentage. It's not a good sign... I know. No wonder people has been telling me that I lost weight. He suggested me to take the following meals :

Breakfast : Protein shake + HL milk
Tea break I : 2 sandwiches (good if can take the wholemeal bread)
Lunch : Rice
Tea break II : 2 pieces of breads (the one with raisins)
Dinner : Rice
Before sleep : Protein shake + HL milk

* He reminded me not to starve myself at any time & to eat more rice on workout days.

Yuz informed that the drop in my weight might be because of my food load. I must eat more carbohidrates to provide myself energy to workout and not breaking down the protein in the body which is suppose to build muscle mass. This is very important to gain muscle mass.

Workout On My Own

2006-12-17T14:56:00.000+08:00

After the 14 sessions with Yus, I have yet to re-sign up for the second level PT session. For the time-being, I'm doing my own workout according to the recommedation from Yus. Now I'll have to workout 3 times a week according to the following workout :

Day 1
1) Squat
2) Leg extension
3) Leg pull
4) Calf press
5) Abs crunches
6) Reverse crunches
7) Back extension

Day 2
1) Chest press
2) Low row
3) Lat pulldown
4) Pec Fly
5) Tricep Extension (cable)
6) Tricep Press
7) Shoulder Press 1
8) Shoulder Press 2

Day 3
1) Low Row
2) Lat Pull Down
3) Bicep Curl (Barbell)
3) Bicep Curl (Dumb bell / cable)
4) Reverse Bicep Curl (Barbell)
5) Reverse Bicep Curl (Dumb bell / cable)
6) Forearm Curl 1
7) Forearm Curl 2

Protein Shake

2006-12-01T09:43:00.000+08:00

Currently taking Protein Shake as protein supplement. According to my PT trainer and nutritionist, they advised that one should take enough protein in one day for them to build muscle. For example, my body weight is 58kg. I shoulod take at least 58g of protein a day - from meat, milk, egg whites and protein shake. That's a great knowledge they've shared with me.

For the time-being, I am taking a protein shake from GNC called 100% WHEY Gold Standard, Vanilla flavour. The big bottle is black in colour and its net weight is 2,352g (80 servings per bottle). It usually drink it in the morning before my work and at night before I sleep. And not to forget a serving after my workout.

PT session no.4

2006-10-11T22:57:00.000+08:00

I have been thru my 4th PT session with my trainer Yus today. Today, we started rather different. After the 10-mins treadmill, burning 62.2 calories, I started off with a leg extension (20 reps 2 sets). Then leg curl (20 reps 2 sets). Chest press (20 reps 2 sets).

A new workout for the back. Yus showed me lat pulldown which is rather hard to do. Sitting lean to a back a bit, maintaining a straight back and pull the bar down. Elbows must be straight down without pulling to the body. I find it rather hard to sustain the position. (20 reps 2 sets).

Another new workout was the lateral extension where both arms are pushing outward till the arms and the body is 90 degrees. Body must lean on the "place" at the front. (15 reps 2 sets)

Then the bicep curl and tricep extension (20 reps 2 sets each). Followed by 2 sets of 20 reps reversed sit up and plank (1-min). Stretching for these is rather enjoyable - lying on the gym ball, whole body relaxed, feeling the abs loosen up.

Body Pump

2006-10-11T00:06:00.000+08:00

Body Pump is a class to enjoy. It really helps to burn calories and build muscle accordingly from the legs to shoulders. Using the bar as an equipment.

My 3rd PT session

2006-10-10T23:51:00.000+08:00

As usual I started with a 10-minutes treadmill jog - burning 60.5 calories. Then, 2 sets of leg press (20 reps each). Don't remember stretching! For leg press, stretching is essential for quadriceps and hamstring.

Then 2 sets of leg curl (20 reps each). Stretching for hamstring. Followed by leg extension which I find it giving the most "burning sensation" to my whole body - 2 sets of 20 reps each. Stretching for quadriceps.

After that, I did 2 sets of chest press (20 reps each). Stretching for the chest. After that, Yus taught me how to do the low row. This workout the back muscle. Stretching for the back.

Switched to the shoulder press 2 sets (15 reps each). I found out that I have a weaker shoulder compared to the other part of my body muscle. Should work it out more to gain strength.

Then, Yus brought me a step further which is to do the standing bicep curl and tricep extension. Stretching after each sets!

The last part was the chin up. As I have a weak shoulder, I used the chin up assist. It was still hard for me. Then the dip assist.

I think this is the most complete workout I've ever had. I'm looking forward for the next PT training!

My second PT session

2006-10-05T09:47:00.000+08:00

Yesterday's PT session was my second one. I had 10 minutes of warming up which is jogging on the treadmill. After that, I started working out with my trainer. The first machine was the seated row. Yus told me that every time working in a pull action, the next work out must be in push action.

Then I did the shoulder press. Followed by biceps curl, then tricep curl. After that, it was the leg extension. Then we did the plank followed by the reversed crunches.

It was tiring but I could feel it in each part of the body that I worked out. Burning sensation!

My First PT Session

2006-10-03T09:50:00.000+08:00

Yesterday was my first PT session. But I was not in my best condition as I lack of sleep due to the lion dance event organized in Nilai 3 the day before. My head felt like bursting but I put the effort to attend the PT session as I had promised Yus for the session. I understand that he too has a tight schedule to follow.

First, Yus “measured” me – my height (171cm), my weight (59kg), and fat percentage (16.7). Yus said that I have a rather low fat percentage.

Then, warm up session on the treadmill. He said that human body only start to burn fat after 20 minutes of workout. But for warm up, 10 minutes of jogging is enough. For my body, he advised me not to do so much of cardio workout as I have a low fat percentage. For weight-training, our body needs carbo more than fat. For cardio workout, our body burns more fat. Meaning if one started to burn fat, and he/she continues to workout, he/she might be burning the third energy source which is the protein, which is not good for me! (as I want to build muscle)

After the 10 minutes on the treadmill, we started with leg press. Yus showed me the correct way of adjusting the seat and the weight. As we do leg press, the leg, knees and the shoulder should be perpendicular in one straight line. Breathe out every time using our effort – to reduce the pressure in the body. Try to strengthen the abs muscle all the time during a workout. This is to avoid hernia and to protect our internal organs. I did two sets of leg press with one minute of break in between. We must do stretches in between stretches.

Then we did the leg curl. The knees must be just on the border of the “cushion” and the tendon behind both legs must be on the cushioned “cylinder” (I don’t what they call it).

The chest press. Both hands should be not too high as the machine is meant to be pushing upward instead of going in front.

Last, the bicep curl. Both arms must be evenly touching the cushion rest while curling, the force should be evenly distributed and not focusing only on the elbows. Adjust the seat if the problem occurs and you might be sitting too high.

These are the four workouts that I did with Yus yesterday.

Power Hi Lo and Body Combat

2006-09-20T22:55:00.000+08:00

Monday - I attended the Power Hi Lo class which was more of aerobic moves. This class is less interesting to me as the moves are more on coordinating the body movements and less muscle building.

Tuesday - I attended the Body Combat and it is one of my favourite classes. It is more on exercising the muscle of the whole body. The most memorable phrase is "Combat Stand".

In both of these classes, I noticed that I have difficulty in coordinating my body movement - moving the correct side of the body. Sometimes left I go right and vice versa. I guess I shall take some time to adjust my brain parallel with my body.

Workout Classes!!!

2006-09-15T23:41:00.000+08:00

For the past three days, I've been going to classes in my gym. The first class was the Kick-boxing class. It was tiring yet FUN! This class helped to burn fat and exercise muscle groups such as the abs, the legs and the arms.

Another class I attended was the Heat Zone. This time, it was intructed by a lady instructor. Four equipments that were used : rope, a pair of 1.25kg and a pair of 2.5kg, and also a step board. The main work out was burning fat. During the rope-skipping session, I could really feel the heat burn inside me! Need lots of water to rehydrate. The best part was the "boxing" part - less tiring but more exercising. After the main routines, the cooling down was the most suffering one where I had to do sit ups in different positions for abs! Burning, burning inside me!!!

The last class I attended was the cycling class. It was called Free Spin. Great exercise for burning fat, increasing cardio as well as toning and shaping the legs, hips and butt. It can help to gain leg strength and muscular endurance too without building bulk. It's a great workout for me!

I am looking forward to attend more classes and share my experience here...

Heat Zone

2006-09-06T11:14:00.000+08:00

I attended the Heat Zone class last Wednesday. It was a one-hour session of workout for the whole body which I think is good for muscle building and cardio as well.

There were eight workouts to be done and each type of workouts should be done in a duration of three minutes. I started with squats, followed by chest lift, rowing, cardio steps, shoulder press, bicep lift, tricep extension and sit-ups.

Reminder : each workout must be done continuously three minutes each.

Cardio is Important

2006-08-28T09:15:00.000+08:00

Last Friday, I went to the gym for a short cardio workout. Around 25 minutes of threadmill running for 6 laps of 400 metres each. I started slowly for the first half lap. Then I increased the frequency of the threadmill slowly by 0.5 to 1 for each half or full lap. When I wanted to stop, I decreased the frequency slowly as well. This is to ensure that the heart will not get a shock of the difference of the frequency.

Then I did 2 sets of chest press of 20 times each with a 30 seconds break in between. Then 2 sets of ab press of 10 times each with a 30 seconds break in between.

MY FIRST FITNESS TRAINING SESSION

2006-08-24T09:15:00.000+08:00

At last, I have signed up in a local fitness centre in Sri Petaling as it is the nearest to me and the monthly payment is the most affordable for me. I've been always wanted to join one because I wanted to make sure that I have a healthy body and a good looking frame.

The equipments there are now not 100% full yet as it is at its pre-opening now and it will fully open in September.

Anyway, I too enrolled in its Personal Trainer Program (P.T. Program) for 3 levels. It's rather costly for this but I'm sure with the help of my instructor, I can strike my goal as soon as possible. The area I want to work out is my chest, abs, shoulder and to have a balanced body. BTW, my instructor is called Yuz. Yuz checked my percentage of fat in my body and I have 17.6% which is at the good level. A normal person has an average percentage of 14-18% fat level. What I need now is to gain muscle weight. I'm sure Yuz can help me to achive my goal.

I've just started a short period of training with him yesterday and I've already feel the desire to go further. This was what I did yesterday as a starting :-

1) Cardio warm up for 20 minutes.

2) Then 3 sets of bridge, push ups and sit ups with 1 minute interval in between.
I've set my first level as below :
Bridge (1 minute 10 seconds)
Push ups (15)
Sit Ups (15)
Stretching (15 seconds)
These three workouts are done back-to-back rotatedly.
According to Yuz, this was at an average level.

3) After that, I did 2 sets of quadriceps workout with 1 minute interval in between, and 2 sets of hamstring workout.

4) Then continue with 2 sets of chest workout with 1 minute interval in between.

Actually I'm not sure yet what is the name of the machine/ equipment because I'm still new to the activity. (I'll update the names here after I got to know the names.)

BTW, according to my instructor, the level I am in now is ok and can be upgraded in the nearest future as I just started the first time.

After those workouts, I rest for awhile and had a steam bath for 10 minutes.

It's really an enjoyable time knowing what I'm doing in the gym. I want to strike my goal as soon as possible.