Temporary Departure

So, 3 months vacation is coming up. Next year, I’m going to probably take up term 3, 3 months is a tad too long. If I can finish my degree quicker than scheduled, it would be awesome.

To Do List for the next 3 months :-

- Train hard
- Eat hard ( not eat till you be a fat fuck )
- Try to get some money in , hmmmm…. :p
- Try not to be a dick

I don’t believe in bullshits like, catching up with friends or whatsoever, it just doesn’t work that way. You see them on MSN everyday but they don’t bother coming up to you and even say hello, so what the fuck. There are a few good worthy ones though

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So I got this site from a friend about stretching and how would/wouldn’t benefit one’s training. I have never actually gone through the site just yet but this is my take on stretching .

- I highly doubt that there is a strong correlation in stretching and the prevention of injuries
- Injuries usually occur when a trainee pushes him/herself to hard ( which is most unlikely in the Malaysian culture because you get cunts who give up way too fast )
- The occurrence of injuries are most probably related to bad form/posture/technique.

But then I might just be totally wrong…..

Definitely been a while

So it has definitely been a while since I posted anything on my blog. Well I just completed my first term in Uni, so now I’m on vacation. That clearly means that I could keep my blog up and running. On the other hand, I think I need to get the blog updated frequently even during academic week.

Skip the talk. How is training? Training has been pretty good. I have been training with Pete. As far as I am concerned both my Squats and Deadlifts are years ahead of my Bench Press. I have increased my squat to 190kg for a double and a 200kg deadlift for a single but unfortunately my Bench Press hasn’t been improving at all. However, I’m not going to put myself off on benching but on the other hand, I’d rather look at it as a tricky situation that needs to be addressed accordingly.

So what do I need to work on to get my Bench Press up ?

- Accessory work
- Dips
- Triceps Work
- Back Work ( Rows in particular )
- Muscle Endurance
- Definitely more muscle so that means more food, higher bodyweight with a controlled amount of bf%

All these points work hand in hand to get a better setup, more strength not only in Bench Pressing but also Squats and Deadlifts. Pete reckons that I could get my Bench up to 115kg, Squats at 210-215, Deadlifts at 210 at least for all three lifts. I’m not telling myself that this is impossible but there is alot of work that needs to be done.

Being said that, I’m not going to spend my entire vacation devoting and busting my ass towards lifting heavier. I’ll be training technically like a bodybuilder, getting more muscle, endurance etc. Although I might just attempt a max for the sake of doing it, I’m looking at packing more mass as a priority towards the next 3-4 months of Summer Vacation.

Here are some videos of my recent lifts ( Deadlifts & Squats )

The 200kg looks abit slow in terms of lockout but I’m working on that. The first video was the most recent PR on reps that I made so hopefully the next time when I pull 200kg it wouldn’t look as tough as it was at first.

This is my most recent backsquat PR, 190kg for a double. I attempted 200 twice but failed. Hopefully when I return, I’d get a 200kg easy breezy with some decent muscle I hope to pack on.

This post may look a little abrupt but stay tuned as I’ll be committing myself to update my blog as frequent as I can.

w/r

I’m back writing some stuff worth reading

Stay tuned fellas.

So what is going on?

After settling down, it has already been the 5th week in Rocky. Food is pretty good.( well the only think besides studies and training, that has a certain degree of essentials would be food )

I’m getting back to the basic 5×5 which I never was on in my entire life.

So I’d be benching 5 x 5 , squatting 5 x 5 , and deadlifting 5 x 5

Why the  fuck for?

Simple, Peter has been helping me out in training. I learnt alot of good stuff from this man. I usually don’t take advice that simple, but when it comes to Peter, this guy knows his shit. Coached Odell Manuel and during the recent Nationals, Odell pulled 350.5kg @ 125kg . A whopping ass amount I’d say. more info @ www.powerliftingaustralia.com

So what have been training? Well today was Squats. Basically its a 3 day workout, Squats, Bench, Deadlifts

Here was how today’s training went.

Squats
110×5
120×5
130×5
135×5
137.5×4 + ( + means I managed to get down, but unable to get up on the 5th rep.)

Stiff Legged Deadlift ( This has to go up really soon )
60×8
90×8
100×8

Finished things up with leg presses, lat pulldowns, cable rows and some ab work.

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What have I been chugging down ?

Well, college has pretty good food. I just don’t know why people here are complaining. I bet they want Mcdonalds and shit. I get food like roast chicken, lamb, beef. Suffice to say, stuff that i’d never buy on a daily basis because its too fucking expensive in Malaysia.

Oh yes, out of topic…I just ordered my lifting straps, some chalk. I’ve been on creatine a while too. Just finished loading.

See ya.

Campus Life. Finally getting settled

Finally I’m starting to settle down a little bit in Rockhampton. Pretty laid back place in Australia.

The first week, the college reps took us up Mt. Archer. Decent views up there though. I managed to get a few shots up there. Alot of trees , a compliment to the nice breezy weather. I’d definitely take more photos of my campus. Heck,, when I open my window, I’d see a kangaroo rather than a human.

Road up to Mt Archer

View from Mt Archer

Decent Platforms ( notice the very minimal plates )

Bench

The gym was also decent. Better than Fitness First I must say. However, the only downside is I don’t think the have enough plates. I’m assuming the very best that they are keeping the plates because no one utilizes them. Keeping em crossed, thats all I could do for now. They are bumper plates though. Good ones. Good barbells, with 2 platforms, 2 squat racks, 1 competition grade bench ( I know I don’t bench XD )

Class starts on Monday. This semester I’m taking up 3 subjects, Psychology, Anatomy and Evaluation of Human, Health and Performance.

I’d definitely post some notes up the blog, short articles as well based on whatever I’ve learnt for your reading pleasure.

Random Training.

Joseph, a training partner of mine had a session of weights on Sunday. Heck, I decided to tag along, came up with a quick workout to get some work done :-

I did some back squats @ about 140kg for 9 repitions

Here is the video.

I was supposed to do 10 but only managed to hit 9.

Now after some analysis , a few mates and I came up with some conclusion :-

I wasn’t prepared

I need to get of that damn rack

I just suck

I’m being decently realistic, no point going all hulla technical. I just need more training.

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Now on another of session the following week, I  managed to max out my dead lift @ 190kg
Take a look. Slow break off but I managed to pull it up. Time to get more front squats and speed deadlift.

I just settled down in Uni. I’ll be taking some photos of the gym soon…

Stay Tuned fellas…

It might just come to an end?

Despite the amount of time and dedication a few of us put in to commit, Joseph is getting back to his hometown, I am pursuing my sports degree, we do not see any way to keep this small group alive anymore.

Therefore, we have no choice but to call it off for the time being for the greater good. The near future would probably see us conducting a bigger session or even me bringing in The Orginal Bootcamp from Australia right here in Malaysia and soon put other people out of business. I’m not putting the hopes too high up though.

I’ll be leaving on the 28th June for studies. However, I will definitely update this blog in terms of training which includes cross-training, nutrition and other training related issues. I might also have a few unofficial sessions with friends, till then..

Stick around.

Good food for good man

Laying off during the weekends is something essential for every trainee. Either we rest, eat out or do whatever that is non-training related.

So me and a few training friends had a small gathering to honor the poundages that we have been working on, the conditioning that we have been drilling ourselves with and other forms of training.

We decide to have a grilling session. Now, doesn’t mean when we say outing, gathering, it has to be chips, nasty food and alcohol.

Check out our menu.

Grilled Lamb Shoulders with Honey Mustard marinade

Grilled Chicken Wings with Sesame oil and “wooster” sauce

Grilled Chicken Ribs with Sesame oil and soy sauce

Fresh Red, Yellow and Green Peppers Grilled till marked.

Charcoal Baked Potatoes , drizzled generously with olive oil and some salt and pepper accompanied by a dash of Rosemary.

Some photos of the occasion.

Me and Joseph getting prepared.

Lamb and Charcoal baked Potato

Some brotherly love right there

How much of a role does pre and post workout nutrition play?(Part 2)

I went through pre workout and I believe many of you have gone through the web to search a little bit further/deep into pre-workout nutrition. Whoever who didn’t get what I was trying to convey, the whole idea of having a pre-workout meal 45minutes – 1 hour prior to training is to fuel your body for intense training be cardio or even weight training.

While some trainees would go to the gym with a really light meal, they might experience dizziness, lack of energy or sometimes even feel really lazy to start any form of movement/exercise. Get a decent meal, enough rest and get moving!

Post Workout

After every session of workout/exercise, we all feel exhausted some way or another. Recovery is really important especially right after your workout session. We always neglect the importance of post-workout. After every session, majority of trainess would just grab a sip or two and head for clean up.

The most critical time for a post-workout meal would be the first 15-25 minutes of a workout. At this point of time a strategic intake of protein and carbohydrates/glucose would play a major role in muscle recovery and growth.

Sample of a decent post-workout meal

Bananas for simple attacking carbs. After an abusive session, one or two would do you good.

Whey + Dextrose = Protein + Simple carbs can never go wrong after a workout

After an hour or so, I would recommend getting in some solid meals like tuna, chicken, meat and don’t forget your fibers. People tend to speculate the whole low-carb diet issue, I’d suggest you to eat the carbs eg; potatoes, rice. Unless you are on some sort of low carb diet, eat your carbs regularly. Remember, if you plan to hit a low carb diet scheme, do it at your own risk.

See you around.

Another Front Squat and Pull day

This is the 2nd week of my new routine. I’ll make this clear, it isn’t easy but its well worth every session. 

Besides that, I have also implemented something new on alternate days. Besides cross-training, I’d be doing some extra accessory work on Tuesdays which includes 10-15 minutes of intense cardio and some extra movements eg; side raise, front raise etc which I am totally lacking.

Back to training talk,

So I did some Front Squats, Platform deadlift (speed priority), Dumbell Rows, Side Raises, and some Smith Bar Pullups.

I want to talk mainly about my Front Squats and The Platform Deadlift.

This is how my figures went for the front squats ( excluding warm up sets )

 

 

I always prefer the clean grip

 

 

105kg x 3 

100kg x 3 x 4 

PlatformDeadlift ( 25kg plates )

I was working up to 50-70 percent of my max. which is around 90kg – 140kg. 

 

We will be getting together for an asskicking crossfit session on Thursday, a new friend might join.

So what happened during the last session?

I came up with a non-adaptive type of training. The reason behind this is I was trying to experiment the effect of non-adaptive training. 

A little breakdown on how it went : ( There were 5 of us )

1. Jog/Sprint 5 rounds ( every single trainee gets to lead the pack for 1 round and he has the liberty to either sprint , jog or walk. But the pack has to be close to each other, never leave anyone behind)

2.Shuttle Drills . This one was tricky. Once your turn is done you sit or stand, you get down in a woodplank position( You kill 2 birds with 1 stone, agility and abs )

3.Pullups while those resting constantly do their situps.

4.Assisted bear walk with exchange ( rest at woodplank position )

5.Bear walk with pushups ( rest at squat position )

6. Short dash ( rest at jumping jacks )

Sounds like a badass?