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.

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…

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?

A much enjoyable session with fellow lifters.

This blog is not catered for only cross training or even body building. Its catered for the general fitness but with specific contents on each topic. 

Yesterday, Shaun and I went for a short trip to Malacca. We were training in a weight lifting facility area. As you all know I am not much of a weightlifter but we all hangout together. Kirksman was nice enough to pick us up at the toll booth upon arrival in Malacca. 

The place where we trained

(thanks for the photo Shaun)

Joseph was supposed to come along but he was hooked to something else that was unavoidable. So I did some tire flips and attempted to pull my new PR for the deadlift which is 190kg but failed. It broke off the ground though. At least it did. 

This is the video of where we trained and some action in it. Take a look !

I am considering new methods in my training. I need to really look on the diet and get in enough food which I’m technically not at all. 

For example the tire flipping. We need to get one in KL for sessions like those. They are definitely good for the lower body conditioning and it does condition the gluts real hard as well. Not mentioning grip strength as well. That is where I noticed I am lacking, well besides the upper body as well but I’m working on something which I’m looking to yield in the next 6 months or so. 

Stay tuned for the next session of cross training. 

 

Coming up next week :

Shuttle Runs are good for the agility.

My Truth About Cross Training. Part 2

Part 1, we were on the surface of everything, the simple routines for cross training.   

Now since you have already gotten the hang of a reasonably short form of circuit. Why don’t we spice things up a little bit.

Just a few hours ago, me and a few mates went out to the park for some ass-kicking training and this is what I had in store for them.

10 burpees 

50 m sprint

10 pushups

15 kneetucks 

jog to start position without any rest

10 burpees

50m sprint15 kneetucks

6-8pullups

jog to start position

It may sound like a piece of cake, but wait till you are halfway there. You will then notice the intensity increasing automatically especially on the burpees where you literally struggle to complete the final 5 of the first circuit. Try to complete at least 2 circuits without cheating. 

As you progress, you would soon find out that completing 4 circuits is a piece of cake. Now the freuqency of this workout may vary especially when you look at crosstraining as an acessory workout day. I would recommend 1 session per-week if you are into any form of oly,strength or even bodybuilding. But if you just do crosstraining entirely, then 3 sessions a week would give you maximum results

Now, when you have already reached a level where you regard the above circuit program as a stale one, it is obviously a time to move on to another level of cross training.

Sandbags are always considered as odd objects but it would certainly do wonders in crosstraining

The sort of training would change a little. We are now using materials like a sandbag and a decently sized tire. The previous workout scheme, I would regard them as the Bodyweight routine where you play around with nothing but just your bodyweight, so the resistance would just lay around a 1:1 ratio. When you start adding things like sandbags, you add resistance, hence increasing the workload and the most important thing, maximum total body recruitment AND it also hits the core real hard 

I got my equipments up online to show you how easy is it to get some work done. The only thing that lacks now is a tyre.

Try this

Sandbag Get Ups 

Sandbag Cleans

You could also try some other sandbag movements like the sandbag high pull and catch or just do one of the basic movements like resting the sandbag on your shoulder and get some cardio done. Get creative ! Try many combinations, you may also fine some useful resources on youtube as well. 

Cross-training is proven to produce good results. If you are just looking into getting rid of those unnecessary gut or to just even increase the level of your conditioning. You would not just get quicker, but leaner and the dream physique that you psych your ass for is just a sprint away. 

Good Luck

My truth about cross training. Part 1

We all have lots of faith in cardio, heck even more than we have in our own religion. We think that cardio is the best solution to all. Fat loss, muscle gain and everything else your grandma has in her marketing bag.  

But what if it actually is pretty much true?

This is a sample of a workout based on the principals of cross training.

What if CARDIO could actually assist you on the goals eg; strength etc?

Ever heard of cross fit? cross training? I’d personally call it the 4am training. Why? Because thats the best time I believe to commit yourself to crosstraining. 

How does cross training help in strength oriented goals? 

A very good example ; ME. I have issues with starting lift offs on my deadlift. Reason so is because I don’t have ANY starting speed. So then I decided to seek help through the internet wandering around till I read an article on Cross-Training ( well thanks to people around me as well )

And then I started of with this simple routine ; 

10 burpees, 50m sprint, 10 pushups .

10 diamond pushups, 50m sprints , 10 kneetucks.

I did that for 6 times and when I went home I pat myself on the back; It was one hell of a workout @ 4am that is.

After 4 weeks of cross-training. I got back to the gym, and I had an off the ground 180kg deadliftt and it was upp uppppppppppppppppppppp and lockout 180kg and that point of time i weigh approximately 69kg.

And I went to squats , Did 150kg and then attempted 160kg parallel and I got it through.

Later on, I decided it was time to take another break , approximately 4 weeks after lifting.(Notice that i dont bench?Talk about why later. 

I got abit more creative during cycle 2 of my conditioning. Managed to get a manila rope, some weight plates, cones and a decent dumbell.

 

So this is what I did, an ass kicker especially the day before you did a lower body workout.

Shuttle Sprints

Dumbell Snatches

Pullups

Knee Tucks

Notice the lower body dominant workout ; the dumbell snatch and the shuttle sprints. While the knee tucks work pretty much on the abdominals, the pullups are however the total upper body movement which at an intense pace would benefit the upper body alot for the fact that mine is really really not at par compared to the lower body ( See why i don’t bench )

This time, I had some weights on the snatches, more towards generating additional explosive movments rather than going weightless/bodyweight throughout . Variation  :) 

 

See you in part 2.