Saturday, February 25, 2012

Finally update

Sorry that i been slacking off on my posting but I am still alive. Currently, I'm doing a intensive workout as I am trying to take up my Muay Thai phase two exam. I'm not suppose to take it until June/July as I have only been training for two months but with encouragement from my friends at Muay Thai, I decide to give it a try. So right now, this is my schedule for training

2pm -3pm(not set in stone as i try not to have it clash with college): Gym
6pm - 10pm: Muay Thai lesson

So my workout is currently based on a full body workout. Not recommended but it's the fastest way i could get in shape.

This is my current gym workout
Time: 30Min
rest after a complete set: 20-30 second then repeat

Bench Press (15kg x 12-20reps)
move straight to
Deadlift (20kg x 10-16 reps)
straight to
Squat (15kg x 10reps)

I'll keep u guys posted =)

Tuesday, January 3, 2012

I should be updating but im not

I should be updating but Im too lazy lately. Not that i haven been going to the gym but just wanna slack off.. What had i been doing? Chest and back superset again. refer to previous post for now i suppose

Thursday, December 22, 2011

Legs



Been awhile since i did a proper leg training. I decide to revert back to my old classic routine for leg.

*please note that the weight are calculated using both side because some of my reader say it's more proper, im not sure but i try giving you the total then. if u wish to know how much for one side, divide weight by 2*

The Exercise:
Squat:
warm up:(10kg one side) 20kg, 2 set x 10reps
(15kg one side)30kg, 1set x 10reps
(20kg one side)40kg, 1 set x 10reps
(25kg one side)50kg, 1 set x 10reps

Machine Squat
(10kg one side) 20kg, 1 set x 10reps
(15kg one side) 30kg, 1 set x 10reps
(20kg one side) 40kg, 1 set x 10reps
(35kg one side) 70kg, 1 set x 10reps
(45kg one side) 90kg, 1 set x 10reps
(60kg one side) 120kg, 1 set x 10reps



Leg Curl
weight unknown by in total did, 5set x 10reps. Manage to reach max weight on the machine
My Gym Partner Rex doing leg curl

Calf raise,
weight unknown did 4set x 10reps. only did till half of total weight on machine.

Monday, December 19, 2011

GYM IN BRULAND

Well~ Back In Brunei and joined up in a gym again. Today Session was chest and tricep

Incline Bench Press
10kg x 10reps
15kg x 10reps
20kg x 10reps
25kg x 10reps

Decline Bench Press
10kg x 10reps
15kg x 10reps
20kg x 10reps
25kg x 10reps

Flat Dumbbell Press
10kg x 10reps
15kg x 10reps
20kg x 10reps (x2 set)

Machine Fly
(weight unknown because it wasn't shown)
10set x 3 set
(each Set Increase in weight)

Tricep Workout
(weight unknown because it wasn't shown)
Bar Push Down
10set x 3 set
(each Set Increase in weight)

Bar Push Down (A different Variation)
10set x 3 set
(each Set Increase in weight)

Kick Back
10set x 3 set
(each Set Increase in weight)

One Hand Tricep Pull... (what Ever it is call)
Bar Push Down
10set x 3 set
(each Set Increase in weight)


*

Im very tired right now so i wont post and write too much. Night all, proper posting soon =D

Saturday, November 19, 2011

Chest and Bicep

WOo~ first day of gym after such a long hiatus. Went to gym to do chest and bicep. I know most people will disagree with me doing bicep on the day that i did chest. However, my logic behind this is that my tricep would be sore enough after doing chest so why not just do bicep?

The workout:
Chest
Incline bench
weight:
10kg x 1 set
15kg x 1 set
20kg x 1 set
15kg x 1 set
10kg x 1 set

Flat Bench
weight
10kg x 1 set
15kg x 1 set
20kg x 1 set
15kg x 1 set

dumbbell bench
weight:
15kg x1set
10kg x1set
20kg x1set

Bicep:
standing dumbbell curl
15kg x2set
10kg x2set

Barbell curl and reverse hand barbell curl back to back
10kg x 1 set
15kg x 1 set
20kg x 1 set

Right now, my hands and bicep are still sore. But overall, it was a good workout. I would had taken picture but ah well~ wasn't performing my best today as hardly can churn out 20kg. Gotta Train more

Friday, November 18, 2011

Sorry sorry

Sorry my beloved reader, i know i haven been updating much due to exam but that doesn't mean i'm not working out. I been only working at muay thai and the routine is basically Muay Thai punch, kicks and sparring so i really don't know how to blog bout it. I do however got good news, no~ it's not the end of my exam but starting tomorrow. I will be hitting the gym again. So hope you guys look forward to it. Also, join my fan page.

Tuesday, November 8, 2011

Muay Thai Day 3 and 4

The Studio
I shall show u how the studio i go to look like, this is 3/4 of the studio. i forgot to take the "Ring" picture

On sat was the 3rd day of muay thai. Again with the usual warm up started with run then move onto jab, cross and sparring. this time however, we receive conditional training, where we receive kicks from our coaches so that in future fight, we can take hits. No picture was taken but overall a good day, really dun remember what was the workout but body was sore for two days.

On Tues, which is today, also with usual warm up. Towards the end, we receive conditional training where we partner up and our partner whack us in the thigh and abs. Here's the pictures:

Oh yea, girls are not spare as well