Today's my last workout for the week and there's 2 days (plenty of rests for my tired,pumped out muscles) before my next workout. I admit that I haven't workout for so long already (that's why this blog page is so empty,it's collecting spider webs already) and I got to tell when I got back to gym, I went back to square one to where I started out.
My weight was the same when I first started and I did everything from square one. It felt good but I really sucked in the push ups. Everything was so flabby and my muscles aren't that good already. I felt so darn sad!
I noticed some changes to the Bukit Jalil gym and I have to tell you that the one way tinted glass is the best of all the changes. There're 2 extra equipments and I'd have to say, I haven't got the chance to try out that new threadmill machine. I wonder what's the new features? It got me wondering, why not they buy more sets of weights? *sigh* The last time when I was much more fit, and used heavier weights, I have to sort of like wait for the other guy to finish using it. It is so inconvenient.
Plus, I don't know why the h*ll did they take away (they already have INSUFFICIENT LOWER RANGE WEIGHTS dumb bells and now they take it off? What the..) the adjustable dumb bell weights! They have some other 'un-adjustable weights' (not sure what are they exactly called) but since I'm starting right back from square one, I wanted to start from something lighter. I was trying to find for a 5kg to do my squats but I only found 10 lbs. I was kind of pissed off.
They have adjustable barbells but I haven't figured out what kind of exercise would I do with a barbell to replace my dumb bell exercises. Plus, they only have like ONE (yes, the one and ONLY) barbell spotter available and mostly, those guys would dominate it. There IS another barbell available with knurls but I haven't tried it out with squat. I am afraid that with the knurls, it'd be uncomfortable if I perform squats.Usually I see those people who does squats used barbells without those knurls.
I know maybe some of you might think:" Change your gym center la..." I'd be glad to do that if I have this - $$. Mind you, if you don't know already, I'm still a budding student. I asked my parents to change to My fitness Center because they have SOOOO many other stuff for me to try and workout on but my mom say:" They don't have swimming pool like bukit jalil has. Your dad goes swimming and you know right?" I shrugged. I actually hated Bukit Jalil gym. It's so inadequate.Hey, we (as in my family,lol) don't pay 'peanuts' for the monthly membership at Bukit Jalil okay? I peeked at the Bukit Jalil statement and they charge a whooping RM110 per month!! What the??
I've got loads more to write but now, I've been too long on the computer. Better head back to homeworks.. *I've got loads.*
Signing off,
Yay, holiday's here (and unfortunately, ending soon too.) and I decided to get back to gym to shape up. Need those fit body to get to holidays, do short puts (in school), and getting myself ready for Wall Climbing in the future and some other great activities~~!
So, I've created my meal plans today and all looks delish. I've decided to drop on counting calories through my self made 'Microsoft-Excel-Calorie-Counters', as I would call it. It has made me more depressed trying to count those stupid calories (yes, I agree I AM stupid) and made me even more hungry than full.
Since mom and dad is not at home (and bro too, not at home) it will be easier for me to carry out my meal plans since there's no one to entice me with those (so called) 'unwanted-foods-in-my-plan'.
Here's my meal plan for today:
B'fast: (pronounced as BEE-Fast)
2 3/4 cooked omega eggs. *yea, 3/4,I hate runny 1/2 ones*
1 cup tomatoes
In-betweens:
1 kiwi ( I love those)
Lunch:
2 Tangy grilled pork tenderloins
1 cup broccoli florets
In-betweens:
Fruits / Almonds
Dinner:
Lemon Garlic Fish (I don't know what fish to cook yet)
1 cup of vege (I don't know what vege should I cook..too!)
Before sleep:
Milk (ol' good milk)
Sounds reasonably delicious
Today was Saturday and I am glad that it's a weekend! I get to get up 1 hour later and I do not need to worry about rushing to school and etc. I wasn't happy about today's workout because towards the end, my side planks and jackknife really sucked. I was pretty dissapointed. Anyway,here's my bodyweight exercises Supersets.
Workout A
Warm up Circuit:
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits
• Prisoner squat – 12 repetitions
• Kneeling pushups - 8 repetitions
Warm-up Superset
1A) Sumo Squat – 8 repetitions
• No Rest
1B) Kneeling Pushups – 8 repetitions
• Rest 1 minute & move on to superset #1
Superset # 1
1A) Sumo Squat – 10 repetitions
• No Rest
1B) Kneeling Pushups (ala CB ‘more pushups’ style) – 12 repetitions
• Rest 1 minute & repeat 2 more times for a total of 3 supersets
Superset #2
2A) Stability Ball Leg Curl – 15 repetitions
• No Rest
2B) Bench Dips – 8 repetitions
• Rest 1 minute & repeat 2 more times for a total of 3 supersets
Superset #3
3A) Stability Ball Jackknife – 10 repetitions
• No Rest
3B) Side Plank – 20 seconds
• Rest 1 minute & repeat 2 more times for a total of 3 supersets
The above supersets are what I would love to be able to hit at. My kneeling pushup have been altered and I've done it 'ala' CB (it's Craig Ballantyne,not C** B**. LOL) style. I manage to do about 5 at the beginning, and towards the end, it went down to only 3. Pretty dissapointed but it's okay. The pushups is something like this :
You would use 5 seconds to lower yourself down and then 1 second to push youself up. This is a killer workout and it's much more harder than if you just bob up and down when doing your pushups. Just try it.
Anyway, my leg curls was pretty good because I got up to 14 at the first try and then slowly down to 13 and 12. Although it's gradually decreasing but still,at least, it was better than the other bodyweights I did. Bench dips was a new workout I tried and it was hell crazyyyyyyy!!! I didn't get to do all 8 but managed to do 3-5 reps per set. Not tad bad.
Jackknife sucked. Really sucked. After not even 3...I fell off the stability ball. It was quite a challenge and I think I need a new stability ball because the one I'm having,belongs to my bro, not that he uses it (he used to sit on it the last time because his butt hurt,for some reason so he bought the stability ball to sit on it.) and so, I took it and found out that it was too big for me. He's much much taller than me. About 20cm more.
My side plank pretty sucked too! I didn't get up to 20 seconds.
After all those hefty sweat draining workouts, I went to my usual HIIT 20 minute run and boy, when I got home, my thigh was sore like hell, and tomorrow, it's going to hurt more. *omg...*
Alright,that's for the workout today and so,
Signing off,
I had my workouts yesterday and I since I was pretty busy with stuffs, I had to post it today.Anyway, here are my workouts. =D I woke up 20 minutes late. What a bummer.
Workout B
Warm up Circuit:
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits
• Prisoner squat – 12 repetitions
• Kneeling pushups - 7 repetitions
Warm-up Superset
1A) Stick-up – 8 reps
• No Rest
1B) Crab Dips – 8 reps
• Rest 1 minute & move on to superset #1
Superset #1
1A) Stick-ups – 15 reps
• No Rest
1B) Crab Dips – 12 reps
• Rest 1 minute & repeat 2 more times for a total of 3 supersets
Superset #2
2A) Stability ball back extension – 10 reps
• No Rest
2B) Plank Twist With Dog Split – 12 reps
• Rest 1 minute & repeat 2 more times for a total of 3 supersets
Superset #3
3A) Plank – 30 sec
• No Rest
3B) 1 leg half squat – 5 reps
• Rest 1 minute & repeat 2 more times for a total of 3 superset
I realized that something was pretty wrong with the workout when I started a SS #1 (short for superset.) I think my muscle targets the same at both exercise which is bad because I can't do the crab dips properly.Sh*t! I need some tweaking on that particular system again. *sob*
Anyway, since I woke up like 20 minutes late, I knew I didn't had enough time to do my HIIT fully and so I skipped about 6 minutes or warming up and warming down.I took 3 minutes from both. It's just a light jog before I really start on the really intense runs.
If you aren't very fammiliar with HIIT runs, here's how I usually do it.
Warmup:
- 5 minutes of light jog (this is for 'warm up')
Alternate between the 2 below for about 4 times:
- 2 minutes run (At a pace where you can hardly breathe)
- 2 minutes active rest (at a pace where you jog but slightly faster than the 'warm ups')
Warm down:
- 5 minutes of light jog (this is for 'warm down')
Here are the bodyweight workouts I've done today. I'm a lil bit in a rush now so I'm not going to really write what exactly did with those workouts. (like the reps and combinations and etc.)
Workout A
Prisoner Squats
Sumo squats
Kneeling Pushups (I can't do full pushups so don't laugh :( )
Stability ball leg curl
Stability ball jackknives
Side plank
It might look little but wait till I have the time to show you the reps and combination of workouts I've done. It was hell. LOL xD
And after that, I had a 20 minute HIIT style run and jog. HIIT means high intensity interval training. It's where you like for example run like hell for 2 minutes then the following 2 minutes you slow jog or fast jog, depending on your fitness level. That was a total buster.
Alright, like I said,I'm in a hurry so it's pretty short.
Signing off,
....after 2 months. I've stopped working out for some time already and I can see that my shape is gradually going out. This time I am going to make it and you guys must support me..,because without your support,I'm going to get demotivated. Anyway, you can check out my fitness journal here: Euphoria.Fitness. I've posted my first workout for the day. Go check it out. I'll include my food intake too!
Not me of course,I found it from the net
Okay,so after workout out for at least an hour, I got a quick shower and start getting ready to school. We had assembly today (I know its odd that it is on a Tuesday but it's for a good reason) and they announced and presented the new principal of our school. *drumroll* It's a woman!! She looks quite motherly actually and also,she looks like the type that is strict and also friendly person. A type where 'you-respect-me-I-return-your-respect-to-you' type of person.
Anyway,during Physics, I had yet another errand to run. I had to find Presidents and Treasurers of few different clubs. Boy, it was actually pretty fun but tiring at the same time.I'm trying to collect money from them for the school magazine. They've not paid their money.And one of the worst president I've seen in my LIFE was a girl from 5A5. Warning: Do not read if you pretty sensitive with racial issue. Highlight to read if you wish to continue. She is that typical Indian,Indian type of person,if you get what I mean.Again, I'm not trying to be a racist here and I'm not trying to pick a fight.Please leave if you do not like it. She is those type of Indian where they would simply do things and put their responsible on other people and she was also being somewhat rude, giving me a loud sigh and somehow hinting me that I'm disturbing her when I don't think she was really concentrating. How rude! She thinks that a President is an easy job where she can simply sit there and point fingers at people and then shake her balls? Well, I think she is wrong. Dead wrong.
Oh and while waiting for the traffic light to go green,(I am driving you know,on my lil cherry red and black scooter),a kind lady from her Kancil car wind down her window and told me in Chinese :"Be careful okay?" Before she said anything, I thought she was going to ask me for direction and I was like :"uh oh..." because I know that I'm not good at giving direction. Anyway, I was relieved when I heard what she had told me and I replied back:"Thank you",in Chinese of course and then she asked :"which school are you from?" and she started looking at my badge on my pinafore and I said:" SMK Sri Sentosa",when the light turned green I looked back at her and gave a startled look and quickly sped off. I admit it was a pretty rude gesture but well, I don't want to hear honks from behind you know.
Alright,I'll end here for today. If you want to read more personal posts by me,visit : Euphoria.Fitness
Signing off,
.png)
