Genting Trailblazer

*click on the picture to the official website

I will be joining this!

Beach Body Ready Workout

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

*Click on the poster for more info

I will be joining this!

Setting your own target

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

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

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

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.