End of My Incredible Week 1

Last night , im too sleepy to update my 3rd PT yesterday session so here it goes:

My bfast : 4 hotdogs, carrot juices ,yogurt drink

Menu:

1: Circle of Pain : 50 rounds
2: Burpee + Jmp Jack : 10x
3: Bag-work : 3 set of (Combo + TKO + Hammerjack = 1 min each)
4: Half-Burpee : 20x after each sets of bagwork
5: Flipping The Bird : 3x 1min for each round
6: Bicep Curl : 10x
7: Superset : Bicep Curl Each Hand(4x20x25)
8: Abs : 10x (my abs crammed)

This what happen when i didnt drink enough water.at least i shud have 3 bottle of 1.5 liter a day.i spoil both my legs n abs.but the abs bcoz the fat there is still thick.overall i should thank my arms n legs coz they don't feel as hurt as few days back.way to go buddy.
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Sunday cardio:

My bfast: 4 hot-dogs,oatmeal and yogurt drink.

i planned to go light n easy today, practice for my stretching especially for my abs n thigh.but hahhaah its always just a plan....waiting me is full cardio workout frm M.hahahahha

Cardio Menu:

1.Circle of pain : 45 round
2.Pad work : Jab+hook+uppercut
3.Bagwork : Combo+TKO+Hammer-jack
: High kick 20x each leg
4.Circuit : Run+Jump+Run+Side-run x 10x
5.Push Up : 30x
5.Treadmills : 20min

after getting myself with the waterfall, i feel bit refresh and i still feel i need to push my stamina again.I believe i can go further than what i did this whole week.

My Homework:
Abs Stretching and sit-up.If i don't do it , i don't think later during the Next PT i will be able to do the abs exercise
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My body feel bit tired, but i will endure it and make sure i takes all the supplement.Im gonna eat heavy as what been told.so ill be looking forward for my 2nd week.

I start with 85kg, and M suggest me to weight in on next Sunday.i didn't expect i lose any kg, as far i concern i ate lots and do weight lift too.

ist Fat or Water????

yesterday i work in morning so i have plenty time to sleep last night. i woke up around 610am n quickly go downstairs n grill my chicken.i had my protein shake and tuna sandwiches after my shower.

i arrived at gym on 715 but no members frm running program was there.so M ask me to do only cardio for today.this my menu:

1) Circle of pain : 30 rounds
2) Rowing machine : 6 Sets x 1min
3) Bag Work : Combo+TKO+Hammer jack = 1 round of 6 set
4) lat n front raise w/o weight : 6x25x15x10

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Curious:

When i watch the you tube about the gym M used to train, i now can figure out why our training is intense,i was totally blown away when i watch the athletic and mma training.they all really awesome.

I always wondering why when i backpack i can simply lost weight.Just like few month back in china i lost total of 5kg even i drink lots of water and eat lots too.what act i lose during that period? ist a fat or water.Ist the same reason why those biggest loser participant lose up to 10kg in a week?

Talking bout the biggest loser Asia, to all those participant, i really respect them to have a really strong mindset and courage to endure the pain bcoz i really understand hows the pain in arse all those training u guys go through..salute!!!!

p/s: my arms and shoulders feel good.but still my thigh feel sore.looking fwd for my arms n legs back to 100%.so i can drive thru all this training and get to my goal.i know i can do this!!!!

I feed you so you must listen to me!!!!!

Hey legs, why u cant run properly today? Hey arms why cant u push harder today huh??
You guys need to move more next time bcoz i feed u more and more everyday..understand!!!

Today is my 2nd session for PT.ya i expected nothing hell like training frm M as usual to push my limit..but did i really push my limit??? i ran a bit slow bcoz its still hurt frm the lunges yesterday..and i don't want to be out of breath and pass out when i run faster than my average speed.Hey Ace's we know u have a bit stamina but less strength on your arm n legs.if you didn't challenge yourself u never can call yourself pushing your limit.you just want to stay in your safe-zone.

i understand actually when my body find it limit, my mind automatically become lazy and self-protect myself from getting myself to puke again.its as M said, my mental.i need to focus, ignore the pain and keep pushing.

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My Bfast:
7am : 2 Tuna Sandwiches + Yogurt Drink

Today PT Menu's

1) Rowing Machine = All out in 1 min x 3 set
2) Circle of pain = 30 round
3) Run Back & Sprint = 3 Set
4) Super Set 1
* Tyre Jump = 3 Round
* Shoulder Pres + Tyre = 3 set x 25
* Flipping D Bird = 3 Round

5) Super Set 2
* Lat Raise = 3 x 15 x 10 x 5
* Front Raise = 3 x 15 x 10 x 5
* Bar Up = 6 x 25

6) Close Grip Pull Down = Drop Set 6 set : 15-25
7) Chest Press = 5 Set x 10

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Overall result , im still not happy with my arm,legs and mostly my mental focus.i need to train myself to be more focus in my training starting today.I also need to speed up to gain my arm and legs strength too.

p/s : i get my first protein shake today.and its chocolate.heheheh

My 2nd Running Prog : Lets puke

My 2nd day on Running program is fantastically difficult as usual.No Pain No Gain aite?Before we start, M show me how to do the push up...when we call push up it mean we push it no matter how.First start with the max basic push-up we can, then proceed using the knee to hold the body weight and finally just try to push it.every sets we should try the hardest to do 50x.

My Bfast today at 6am:
2 Tuna Sandwiches with wholemeal bread.
1 yogurt drink

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Running Program : Legs

Today we focus on legs, according to M, whenever we train legs to the hardest it will help to increase the growth hormone.And leg is the most important strength we need to have in order to do weight lifting.

Menu's

1) Circle of Pain = 15 round
2) Basic Lunges = 2 round
3) Hands on Lunges = 2 round
4) Balls of Pain : Lunges = 2 round (Is your balls bigger then this balls??)
5) Step up = Nonstop for 60sec x 4 sets
6) Stairs of Pain. = squats and jump all the way up 5 round
7) Kick-box Bag Work
a) Pushing the bag = 3 round
b) Low n High Kick = 20x each leg.
8)Cool Down : circle of pain = 5 round

For every round we done need to jog for 1 round.


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Overall this morning exercise whip us.hahahaha , i manage not to puke this time (dunno for next time).I feel my stamina improve bcoz i don't feel out of breath it just my arm and legs strength still not recover.I even suddenly on my butt after the training.a very intense morning as what M said : Mau kaki cantik and Kuat , kene buat nih.hehehehe

So as schedule tomorrow on Thursday i will have my 2nd sessions for my PT's.

p/s : my body screaming in pain everywhere...even when i want to sleep.huhuhu i need to stay focus for this entire 2 weeks as in the plan.Fuck the pain.hahahaha

Running Program

Start my morning with

Bfast:6am
* 2 tuna wholemeal sandwiches
* red-bull (i don't want to feel sleepy)

Today M show me what a good bfast look alike.The wholemeal sandwich with tuna, and plus a "yogurt drink"...this is a very good source of carbs too.
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Running Program:
This program is available every morning and entirely focus on to increase stamina and burning fat.

*Stretching
*Circle of pain = 15 round
*Bag work = 1 set * 3min each rep
*Bar work
- Waist = 100
- Bicep = 3 x 50
- Triceps = 3 x 50

Its an exciting morning with 6 of us includes M, in the same time listening to Abdul Rahman words which is very inspiring.and he's 64 years old.He whack everyone with his incredible stamina.

Today, im resting my muscle so no weight lifting
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Disappointment

Ya after 2 days i start the program, i still have problem in doing push-up.Ya i supposed everyone can do push-up rite?? my max last time is 20x but after the running program this morning, i cant even push myself up.aghhhhhh

its because my muscle still not recover? or there is a different push type for different person?? and i did some research on push up problems and found out that most of the reasons is because the body is heavy and not enough arm strength.yaaa i definitely sure my problems is lack of arm strength.I recall again last time during high school i manage to do 50s push up in one go.where the hell my arm stamina????

M, is there any training i mean special training that can help me to do push-up, chin up and pullup.i want to have that strength i used to have again :-(

Torture Sessions Begin Now!!!!

hahahah....ok basically today is my first PT sessions.Starts around 11am.I manage to eat 1 bowl oatmeal,2 eggs and 2 hot-dogs for my bfast.But according to M, that still not enough which why happen i puke before the session end.Damn ..shame on u loser.

1st part:
M, want to see how max i can do this exercise:
a) push up : 20
b) chin up : 0
c) pull up : 0
d) circle of pain : 15

2nd:Today's Menu:
High Intensity Training:
- Super Sets for Chest and Shoulder-

1) Push up = 3 x 15
2) Bench-press = 3 x 15
3) Lat Raise = 3 x 25
4) front Raise = 3 x 25
5) lat + front Raise = 1 x 50
6) Chest Press = 3 x 15
7) Circle of Paint = 35 round

8) Pad work = knee strike(3 x 25)
9) Bag Work = 3 round each per 1minute.

I really cant do it at first but M keep telling me to keep focus.Throw all the pain.I

wish i can become a robot, so i don't feel it.But pain come first in anything.Without

pain you cant be what you want aite.

I did my homework today:
Before sleep : push up = 3 x 15
Wake up : push up = 3 x 15

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Meal Program:

I really like the meal program, coz it allowed me to eat a lots.ya i mean a lot.
In the plan, M suggest me to take at least 6 meals a day.which mean every 4 hours.Since the plan to cutoff all white rice and white bread, my only option to eat
now is white meat and wholemeal bread( for my carbs).

8am :Tuna Sandwich + Oatmeal + green apple
12pm:3/4 Chicken and brown rice
4pm :Chicken sandwich
8pm : Tandoori / Chicken mix vege
12am : Protein Shake
6am : Protein shake


im lazy to eat vegetables, so i did improvise a bit by juicing all the vege.so for every meal i will juice = 1 carrot and 2 tomatoes.later ill check again with M whether this ok or not.

So far, i still believe in this 2 weeks i can improve my arm strength.I always questions if i don't have enough sleep, can my muscle recover?????