No Excuses

I should be updating but im not

2012-01-03T22:11:00.000-08:00

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

Legs

2011-12-22T07:06:00.000-08:00

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.

GYM IN BRULAND

2011-12-19T06:56:00.000-08:00

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

Chest and Bicep

2011-11-19T18:03:00.000-08:00

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

Sorry sorry

2011-11-18T05:26:00.000-08:00

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.

https://www.facebook.com/pages/Ryan-Hao/294854660536166?sk=wall

Muay Thai Day 3 and 4

2011-11-08T05:42:00.001-08:00

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

First Day and second day

2011-11-04T21:52:00.000-07:00

First Day

Kick Boxing lesson on the first day wasn't very eventful as i was just learning the basic. It was a challenge to learn as with all martial arts, the basic is everything while after that, everything is improvise.

Learning to Punch, hook and uppercut was very interesting as comparing with what we usually do, i got alot of wasted movement and energy. Basically, that was it on the first day, correcting my form and the way i punch.

Second Day

Second day was Fri, as on thurs, i had prior plan to meet up with friends so didnt go for class. On fri, i join both session from 6-10.

During first session, we did warm up exercise of running, forward back side way etc. After that, we practice our punch and kicks. After those session, we spar. I however suck at it but thankful that the senior members took it easy on me and teaches me how to block and hit. That was the end of it.

Second session

Because i miss out on thursday, i stayed for second session to learn properly how to kick and knee. Alot of correction but Thankful for Wind (the senior that taught me) for his patient.

That was all. As easy and short as it is, my body is sore and i cant wait for the next lesson later

NOTICE

2011-11-01T05:13:00.000-07:00

Important

To all my beloved reader,

I got bad news, the apartment gym is now close to me. Also, i join a proper gym but it is under renovation and renovation will only be done on 16 Nov and that day will be open.

SO, for now, i won't be hitting the gym at least till 16 Nov.

BUT, this doesn't mean i won't work out. I will be posting about my Muay Thai session in here as well now since i took up Muay Thai (kick Boxing).

So wish me Luck and i Will be keeping you posted.

Monday -Back

2011-10-31T17:45:00.001-07:00

I know i know, why haven't i been posting about my work out for thurs, fri, sat and sun. I got a very good explanation for it, Thurs was a rest day. Fri, sat and sun i got work from 10am-10pm. So as you can see, it's not that i got lazy, it's just that i was too busy. However, with 4 days rest, i am able to come back and go at it with my 100%.

whats the target?

My Back

Warm up:

dip: 1 set x 10 reps

So what was the workout?

Bent over Row

weight and reps:

10kg- 1 set x 10 reps

15kg- 1 set x 10 reps

20kg- 1 set x 10 reps

25kg- 1 set x 10 reps

Farmer walk for 2 min

* I receive question on how to do this, just grab a pair of weight and walk around, simple yet effective*

Front and Back Pull down:

4, 8, 10

Set for each weight: 1set

Reps: 12 rep

*I did front and move straight to back pull down without any rest*

Farmer walk again for 2 min

Row:

weight used, set and rep:

10kg- 1 set x 10 reps

20kg- 1 set x 10 reps

30kg- 1 set x 10 reps

40kg- 1 set x 10 reps

Move to Bicep

Ez barbell curl

weight used, set and rep:

10kg- 1 set x 10 reps

15kg -1set x 10 reps

20kg- 1 set x 4 rep

Cable curl:

weight

4, 8, 10

set: 1 set for each

reps: 10 reps for each arm

That's all

Wednesday

2011-10-26T07:01:00.001-07:00

Today, yes today, I trained Chest with legs. Very minor workout, complete it within 45 minute.

Warm up:

Dip- 1set x 10reps

The workout:

Chest:

Flat Bench Press

all is 1 set x 10reps

weight used:

10kg

15kg

20kg

25kg

Decline Bench Press:

weight used:

10kg

15kg

20kg

then drop down to

15kg- 1 set x 10reps

10kg- 1 set x 20reps

Legs:

Squat:

weight used:

10kg- 1 set x 10reps

15kg- 1 set x 10reps

20kg- 1 set x 10reps

Farmer walk:

weight used: 10kg

time lasted: 5min

This workout might seem very simple and easy but trust me, after awhile, your forearms start to hurt and breathing become a b*tch.

Finish off with:

Dip- 4 set x 10reps

Machine Bench press:

weight

4- 2 set x 12reps

7- 1 set x 10reps

END

Tues Training

2011-10-26T06:52:00.000-07:00

On Monday was a rest day, one tuesday, we trained Shoulder and Abs.

Warm up:

Dip: 2set x10 reps

Narrow Grip Bench Press: 10kg, 2set x 10reps

The workout:

Clean:

5kg- 1 set x 10reps

10kg- 1 set x 10reps

15kg- 1 set x 10reps

Barbell Shrug:

10kg- 1 set x 10reps

15kg- 1 set x 10reps

20kg- 1 set x 10reps

25kg- 1 set x 10reps

30kg- 1 set x 10reps

Side Lateral Raise:

*this is using superset so after using the 10kg, move straight to 6kg*

3reps

6kg- 10reps

10kg- 10reps

Front raise:

*this is using superset so after using the 10kg, move straight to 6kg*

3reps

6kg- 10reps

10kg- 10reps

Sit up:

using different angle of decline to hit every part.

weight use: 10kg

4set x 10reps

Crunch:

weight use: 10kg

3set x 10reps

Side to side sit up?

*will post a picture of this soon, since no idea what it call*

weight use: 10kg

3set x 20reps

That's all for tues =D.

Sunday workout

2011-10-24T05:09:00.000-07:00

On sun, i hit the gym with Yan dong again. this time we did chest and arms.

What I did before Yan Dong Arrive?

Flat Bench press

10kg- 12 reps x 3 set

15kg- 10reps x 2 set

Superset for Chest and back

I interchange for the set

First, i would do bench press

10kg- 20 reps

then move onto

Wide Grip Back Pull down-weight 5, 12 reps

then to chest

using the chest pushing machine (like pushup)

weight -8 , 10 reps

then to back

Wide grip front pull down- weight 5, 12 reps

Repeat for 15minute.

Bicep

Superset, dumbbell curl, 6kg and 10kg

6kg- 20reps for each arms

10kg- 10reps for each arms

rest for 30 sec

repeat for 15minute.

Tricep

Behind the neck press- 10reps x 3 set for each arms

weight used 10kg

Tricep Rope pull down

weight used- 4, 8, 16.

weight 4- 20reps x 1 set

weight 8- 20 reps x 2 set

weight 16- 30 reps x 1 set

Move onto

Tricep Bar push down

weight used 4, 5

weight 4- 10reps x 1 set

weight 5- 1oreps x 2 sets

Finish it with decline bench press

3 sets

weight use

10kg- 20reps x 1 set

15kg-20reps x 2 set

That was all..

Boxing Inspired Workout by Men's fitness

2011-10-21T03:38:00.000-07:00

This is a workout taken from Men'sFitness magazine. I decide to include this into my routine and tested out this week before the start of next week as this week is still a light workout and but doesn't mean it's not as intense as usual.

This is a non stop circuit and This is what you are require to do.

Beginner Intermediate Advance

How many circuit? 2 3 4

How long a move? 30sec 45sec 1min

Rest between circuit? 1min 2min 90sec

what I did?

How many circuit i accomplish? 3

How long for each move? 1min

Rest between circuit? 1min

The Moves:

1. Dumb-bell press-up(push up) row

Get into a press up position holding two dumbbells. Perform a press-up(push up) then row one dumbbell to your side before repeating on the opposite side.

2.Lunges with Bicep Curl

Lunge forward until knees are bend 90 and simultaneously curl the dumbbell up to your chest

3. Sprawl

I can't find any picture on the web but here's a desription and a yoga picture that look like it instead.

Stand straight. Drop your hip to the floor. Keep your chest up. and jump back up. Repeat

4. Dumbbell uppercut

start with dumb-bell on your side and throw alternating uppercut.

5. Side skip and touch

Take two skip to teh side and bend down to touch the floor. Repeat for other side.

6. Punch up Crunch

lie on floor with knees bend and dumbbell at your chest. Crunch up and punch one of the dumbbell. Repeat this move again for other side.

While resting between each circuit. Do a 30sec shadow boxing. Yes, you might look like an idiot get stare from the gym goer, but all for the shake of fitness. Make sure you move your legs, duck, punch and what not. Pretend you got an opponent and you gotta block, hit and duck.

I can honestly tell you. I'm dead tired after this workout. It's a whole body complete workout and one that you would love to hate. I honestly thought that i can start with 10kg weight but after the first circuit. I drop down to 6kg weight as i know i can't do much more if i kept on using the 10kg.

Image source: google.com

you can find more information on www.mensfitness.com

Chest and Abs

2011-10-19T08:21:00.000-07:00

Today Session was chest again. I'll Keep this short as i'm sure most of you are just interested in my routine and also i'm dead tired. =)

My gym partner: Yan Dong

Our workout:

Dip 1set x 10 reps

Incline Bench Press

10kg warm up - 1 set x 10 reps

15kg - 1 set x 10 reps

20kg- 1 set x 10 reps

25kg - 1 set x 10 reps

Flat Bench press

10kg-1 set x 10 reps

15kg-1 set x 10 reps

20kg-1 set x 10 reps

drop to 15- 1 set x 16reps

Decline Bench Press

10kg-1 set x 10 reps

15kg-1 set x 10 reps

20kg-1 set x 10 reps

25kg - 1 set x 10 reps

drop to 15- 1 set x 20reps

ABs

wanted to pull plank but didnt carried it out as was too tired today.

Medicine Ball Situp, 5 set x 20 reps with only 10-20 sec in between.

Thats all for today. This week will be extremely light compare with other as next week will be the starting on another routine. Will keep you posted

Back

2011-10-17T06:11:00.000-07:00

Today was a short session as i am not feeling that great but that doesn't give me an excuse to skip out on a session now does it?

The partner in crime:

Yan Dong

The Target:

Back

Warm up:

dip

2 set x 10 reps

The workout:

Back Pull down

weight:

4 (warm up), 1 set x 12reps

6, 1 set x 10 reps

8, 1 set x 10 reps

5, 1 set till failure

Narrow Grip back pull down

weight:

5, 1 set x 12reps

6, 1 set x 10 reps

8, 1 set x 10 reps

5, 1 set till failure

Front Pull down

weight:

5, 1 set x 12reps

6, 1 set x 10 reps

8, 1 set x 10 reps

5, 1 set till failure

Ended the workout with 1 set x 10 reps dips

End of the month

2011-10-16T03:38:00.000-07:00

It's the end of this month training. 4 weeks passed by really fast doesn't it? I know i promise a progress picture but today, i trained alone so picture was hard to take.

The target: chest

The workout:

Flat bench press:

weight used:

10kg 2set x 10reps

15kg 1 set x 10reps

20kg 2 set x 10 reps

25 kg 1 set x 8 reps

Then I move onto decline bench press

weight used:

10kg, 1 set x 10 reps

15kg, 1 set x 10 reps

20kg, 2 set x 10 reps

Then I move onto dip

3 set x 10 reps

also, i know i been posting about the 7, 8 ,9 n so forth. This is what i mean. so i got no idea what the weight is. =P

Today workout wasn't that great, however there are improvement. I feel i could had gone more if my tricep isn't still sore from the last workout on friday.

I know i promise progress pictures however, like i stated about, working out alone and taking one isn't easy so i shall leave you with this for now. The real one will be coming soon

Coming soon. A body in progress.

Arms and abs

2011-10-14T19:23:00.000-07:00

On fri, i was joined once again Yan Dong, we did arms and abs training.

Warm up:

3sets x 10 reps, dips

Our workout:

Narrow Bench Press

10kg- 2 set x 12reps

15kg- 1 set x 12reps

17.5 kg- 1 set x 12 reps

One hand Tricep Extension

10reps per sets

4 sets with increasing weight

started with 6kg,

move onto 7kg,

then 8kg

and finally 10kg.

Skull Crusher

weight used: 10kg all the way

sets: 4

Reps: 10

Tricep Pushdown (rope)

weight used on the machine

6- 1 set x 20reps

8- 1 set x 20 reps

10- 1 set x 10 reps

drop back down to 8- last set, do until failure. Manage to churn out 40reps

Now We Move onto Bicep

Ez BarBell curl

4set x 10 reps

weight used:

5kg

7.5kg

10kg

12kg

Sitting Dumbell curl:

3 set x 20reps

weight:

8kg

10kg

Manage to do a lil abs as being it was a small gym, it was getting too pack for my taste

Exercise Ball Crunch

4 sets x 20reps

And that was all. I know i got train on thurs but i don't remember the training.. Ah well, more post coming up. This sun post will be my progress picture

Shoulder

2011-10-14T19:12:00.000-07:00

On wed, i went to gym to train my shoulder as my shoulder is one of the weakest part of my body.

warm up:

Dip 3sets x 10reps

The Workout:

I started out with Military Press.

weight:

5kg, 1set x 12 reps

10kg, 2set x 10 reps

15kg, 1 set x 6 reps

Then I move onto Dumbbell Front Raise

weight:

6kg, 1 set x 20reps

7kg, 1 set x 20reps

8kg,, 1 set x 20reps

10kg, 1 set x 20reps

Cuban Press

weight:

7kg, 1 set x 10reps

8kg, 1 set x 10reps

10kg, 1 set x 10reps

Dumbell Overhead Press

weight:

7kg, 1 set x 10reps

8kg, 1 set x 10reps

10kg, 1 set x 10reps

Then I move onto abs training

Sit up:

3 sets x 20reps

Sit up with side moment? No idea what this is called

using weight 10kg

3 sets x 20reps

Ended my workout with 2 set x 10 dips.

Motivation

2011-10-12T17:52:00.000-07:00

We all need motivation. Don't we?

NO EXCUSES!

Wha's your excuse now?

She's bench Pressing 20kg.

If a girl can do it, surely as a man, you can do it too.

Back Attack

2011-10-12T17:22:00.000-07:00

This post was suppose to be on tues but since my laptop wasn't back, i got to wait till today to post. On Tues, Yan Dong and I went for back training. This is our workout.

Bent Over Row

4 set x 12 reps

weight use:

warm up 10kg

15kg

20kg

25kg

Dead Lift

4set x 10 reps

weight use

10kg warm up

15kg

20kg

25kg

30kg (Specially for you Rex)

Wide Grip Pull Down

4sets x 10reps

increase weight after every set

4, 5, 6, 7 this is what its says on the machine but luckily, i got pictures.

Narrow Grip Pull Down

4sets x 10reps

4, 5, 6 ,7

No idea what it call but pic should explain

4sets x 10reps

4, 5, 6, 8

Row

3sets x 10 reps

increase by one plate every set

Notice: Monday was a rest day.

What been happening?

2011-10-10T19:54:00.000-07:00

Sorry for the lack of post but this will be a short post as my laptop is still in repairs. I am sorry readers to dissappoint you. This was the workout for the past few days.

Tues: Rest
Took a day rest on tues cause my body was sore.

Wednesday

On Wednesday, i did a short workout alone. When i say short, i meant short.
15min workout
The workout;
Pull up: 10reps x 4sets
dip: 10 reps x 4 sets

Done for the day.

Thurs

Thurs was superset again.
The partner: Yan Dong And Jared

20mins of chest and back superset
The workout:
Flat Bench Press, 10kg again.
reps for me: 12reps and increase up to 20reps after awhile.
reps for Jared and Yan Dong: 10 reps

Wide Grip Pull down, 5.
reps for us: 12reps

total workout: We tried to kept track that day, manage to complete atleast 15sets if i am not wrong.

Took a short break
Then we move onto fly to finish it off as Jared had pull a muscle when he was asleep. Lesson to us, try to keep a proper position when we sleep.

Fly

1set war up of 10reps. weight 9kg
3sets, 10reps, weight 10kg

That was it, a well done Thursday. yes, i know we did not do legs but since Jared can't even walk properly on that day,i decide not to do legs on that day.

Friday

rest as i was really busy with assignment. Trying my best to juggle my workout life with my studies but priority is studies first. Didn't finish until 6 and reach back at 7pm. In time for dinner and gym was pack on those days, so rested.

Saturday
rest Again as i slept till quite late and

Sunday

On sun, we workout again. But this time, only with Yan Dong as Jared is out of commission for atleast a week.

Warm up
Incline Bench Press with 10kg x 10reps
Dip 10reps x 2sets

The workout:

First, Incline bench Press
started with 30kg, 10reps x 2sets.
Move down to 20kg, 10reps x 2sets

Second, Flat Bench Press
20kg, 10 reps x 2 sets
15 kg, 10 reps x 3 sets
10kg :10reps x 1 set then move to 14reps x 1set, 20reps x 2 sets

That is done for chest.

We move ontoTriceps for the day:

The workout:
forgotten what this workout is called but we used an ez-barbell over the head.

weight

5kg x 3sets
7.5kg x 2 sets

Tricep Pushdown
weight(unknown as machine just say, 1,2,3,4,5)

2 first x 3setsx10reps
3, 2sets x 10reps
5, 2sets x 10reps

Tricep rope Pull down(?)

2, 3sets x 10reps
5, 2sets x 10reps

Then we are done for the day.

Sorry no pictures as didn't remember to take any. Pls comment if you wish to see videos or pictures and i will try my best to post it up.

Blasted

2011-10-03T05:36:00.000-07:00

Today session was not so fun, i have my other gym buddy Jared training with me. Will post a picture of him real soon. Started off with 1set of body weight dip and 10kg bench press for warm up. Then off we go to our main session.

Chest workout

flat bench explosive super set x4 - 25kg for 6-8 reps

- 10kg for 12 reps

didnt take any picture for this as we bareless rest and keep moving on.

Decline bench press 5set x 10reps with increase rep up to 20reps. weight 10kg

After that, we move onto fly.

fly warm up- 9kg x 10reps

then followed by 3sets 10kg x 10reps.

Jared doing fly

see the energy

After we done fly, we move onto bicep workout.

first

4sets of 12reps ez barbell curl 5kg weight

4sets of 12reps barbell curl 7.5kg

finish off with 10kg dumbbell concentration curl 12reps x 3sets and 20reps x 1 sets.

Result: A good workout with trembling hands

Friday Session

2011-10-02T01:47:00.000-07:00

On Friday, i hit the gym with another of my gym buddy. Decided that thursday session did not hit us hard enough, i feel that we under train for that session. I decide to place the weight for 15 kg for the entire session.

Meet my gym buddy, Yan Dong

Warm up

1set x 10reps dip

3set x10reps (20kg) incline bench press

Then for our session

started off with flat bench press of 15kg

8sets of 10reps. This was enough to give us a good workout and in between the sets, we decide to work out back during our rest period as well.

In which, we perform only 4sets of 12reps of pulldown.

Towards the end, we notice that we got plenty of time left and include a 10min cardio session of suicide.

I promise pictures but I'm sorry that not much was taken as not much rest was taken. I'll load up more next time. Hope you enjoy it and do comment. =)

Chest and legs again

2011-09-29T07:50:00.001-07:00

Today training, was chest and legs again. I promise you my reader, 2mr i will upload pictures, but don't expect too much as tomorrow will only be 50% weight again.

What i did today?

weight=17.5 kg and reps is 10. 1 set will be 10 reps.

4 sets of incline bench press.

4sets of flat bench press.

weight=10kg and reps 10.

3 sets of fly

3sets of cable fly (look at pictures to know what it is)

added on an extra exercise which is 1 set of body weight dip.

then after that completed 7sets of 10 of squat using 10kg weight.

Overall, it was not quite as intensive today but still enough to give a workout. Pictures 2mr. Goodnight.

Pictures found from google.com

Please help

2011-09-26T04:33:00.000-07:00

I am currently doing an assignment for link of obesity t fastfood. please go to the link and help me fill up the form. Thanks a bunch

https://docs.google.com/spreadsheet/viewform?formkey=dFpoWFFySVY3bmZ2NHdocXY0U0kycVE6MQ&ifq