Meal Plan:
8am : Thermogenics+ProteinShake+3 Hotdogs+yogurt drink
12am : Hotdogs
4am : Steam Fish+mix vege
8am : Thermogenics+Grill Chicken
10am : Protein Shake
------------------------------------------------------------
When i look back what i ate on my bfast, i understand why i screwed in my PT this morning.i don't have enough energy and my mind just keep saying i cant do it.its already 2 weeks, but still i cant fully focus doing my training.
PT Menu:
1. Treadmills : 15min
2. Circuit Training
Lunges+Stairs of Death+Shoulder Press Front and Rear+3 round Circle of Death+Incline Bench Press+Lat pull down+wide grip bb curl+close grip bb curl
= 3 round x 3min
3.Super-sets :
Incline Chest+Incline with Plate : 3 Sets
Lat Pull-down : 3 Sets
4.Shock Therapy
Med Ball in and back : 10min
5.Kickboxing : kick right and left : 25 x 3 sets
6.Thread-mill : 30min
----------------------------------------------------
Overall:
Honestly, i realized i develop a feeling afraid of the training we did everyday.Not because its hard, but because i don't want my leg cramp just like last time.Today, when we in the PT session, there's few other member was around.i bet they not M client.and when i was doing the circuit training they were watching me running like hell.hahahaha
i compare myself to them,they just like myself last time , join the gym and just walk around and play with the things.Take their time and feeling good.They don't follow any specific reps and round.They don't have specific area they want to develop.They do weight lifting and just do as far as they can.by end of the day..they feel happy bcoz they did cardio and bit lifting.
Cortisol.....hahaha yes M, IM a JERK!!!.and thanks to you, i now learn everything related back to myself.My reason to have this big body not only because of the way i eat.but everything in my-life.
Im very sure this big belly couse from this hormone.i have almost every things dat potentially trigger this things.damn man....frm job,family,myself and sleep deprivations release this things into me....definitely after i achieve the greatness.i will start a new life and a new job.there it goes...a bigger dream after a dream.
Saturday, October 23, 2010
Thursday, October 21, 2010
Stretch and Stretch
Meal Plan
6am : Thermogenics + 2 Tuna sandwiches + Protein shake
10am : 3 Hot-dogs
12pm : 8 auns Chicken Meat + 2 Hot-dogs + Fruit Juice
4pm : Fruit Juice
8pm : Thermogenics + 8 auns Chicken Meat + Fruit Juice
12am : Protein Shake
-----------------------------------------------------------
Work out
Since yesterday, i got cramp on both legs, today i try to do a light exercise and more focusing on the stretching part.
Menu:
1: Circle of Pain : 15 Rounds
2: Stretching : 15 min
Actually, before i sign up from My PT's , i not really consider on the warm-up.But still i did quick warm-up every time before i start jogging.Until yesterday, i fully understands why the stretching is the most important in any activities.Since , ive been out form for last 2 years, my muscle become stiff and hard to be stretch.When we doing activity such Super-sets and explosive, the muscle cant handle it.
Maybe the best way to do stretching is to have a partner.in some positions, we need to extra push especially for lower part of our body.First know what your plan for the day, example if you focusing on your lower part if you gonna used your legs for the rest of the plan.or you can do a fully stretching...you got nothing to lose instead the more flexible you become, you can perform better and don't forget to drink a lot too.
- roger and out -
6am : Thermogenics + 2 Tuna sandwiches + Protein shake
10am : 3 Hot-dogs
12pm : 8 auns Chicken Meat + 2 Hot-dogs + Fruit Juice
4pm : Fruit Juice
8pm : Thermogenics + 8 auns Chicken Meat + Fruit Juice
12am : Protein Shake
-----------------------------------------------------------
Work out
Since yesterday, i got cramp on both legs, today i try to do a light exercise and more focusing on the stretching part.
Menu:
1: Circle of Pain : 15 Rounds
2: Stretching : 15 min
Actually, before i sign up from My PT's , i not really consider on the warm-up.But still i did quick warm-up every time before i start jogging.Until yesterday, i fully understands why the stretching is the most important in any activities.Since , ive been out form for last 2 years, my muscle become stiff and hard to be stretch.When we doing activity such Super-sets and explosive, the muscle cant handle it.
Maybe the best way to do stretching is to have a partner.in some positions, we need to extra push especially for lower part of our body.First know what your plan for the day, example if you focusing on your lower part if you gonna used your legs for the rest of the plan.or you can do a fully stretching...you got nothing to lose instead the more flexible you become, you can perform better and don't forget to drink a lot too.
- roger and out -
Wednesday, October 20, 2010
Myself and The Battle Anthem
A very lean body...A strong arms
fantastic 6 packs
This is the greatness i want, i want it like crazy...i want those strong arms,hard chest,ripe abs , fantastic backs..im greed,im hunger of greatness
-------------------------------------------------------------------
My Battle Song:
1) Eminem - Im not Afraid
.
2. Marabahaya - Danger is Coming
Defying Gravity
Meal Updates:
Breakfast 6am :
Thermogenics + Yogurt Drink + 2 Tuna sandwiches + Protein Shake
Lunch 12pm:
1 chicken breast,1 drumstick,1 hot-dogs + protein shake + fruit juices
Tea 5pm:
Vegetables Juices
Dinner 8pm:
Thermogenics + 1 Chicken Breast + Vege Juices
Supper 12am:
Protein Shake
Water:
5 Liter a day.
---------------------------------------------------
5th PT Session's
Today's is my 5th Sessions.Every time i come for my sessions i will always full with excitement, i know its gonna be different from the last time.I want to exceed the expectation dat M put on me.its kind of person i am, i want to deliver 150% more then everything's.To pull this, i strictly following my diet plan and homework.I don't like to give any damn excuse,but my works really give me a short time to rest which is very important to my muscle to rest.Ya i been sleeps only 3-4 hours weekdays for past 1.5 years.sigh now i now why metabolism is very slow.
Today's Theme : Intensity meet Insanity
Menu:
Mental Training:
We start today with mental training to get back on what im trying to achieve.After 5th sessions i realize dat i was not on track, im not clear with wat i want......yes i want my 6 pack abs, my fat go away, nice shoulder and magnetic attractions from everyone around me.but what is this all about.? Then, M said from the start of the training we want to achieve "GREATNESS".ya its greatness is far above than everything's.Its greatness dat going to change my-life and only this greatness is the things going to help me defying the gravity.
Workouts:
1.Circle of Pain = 15 rounds
2.Rowing Super-sets = 3 x 60secs
3.Running lapse = 3 round straight after rowing
4.Running with balls = 3 round after every lapse empty hand
5.Cable Bicep Curl = Explosive Super-sets: 3 sets of Drop-sets
( min-max/max-min)
p/s : i always thought the cable bicep is always easy bcoz i done the Db curl before, but its totally different.The resistance really pullout my arm stamina.even for 1 drop-sets, i almost feel like my bicep been tears up.auchhhhhh - im gonna payback wat u done to me, watch out!!!
6.Super-set Bicep and Shoulder:
a) DB Curl+Lat Raise+Db Press = 2sets x 25/50 (Higher reps for light weight)
b) Hammer Curl+Front Raise+Db Press = 2sets x 25/75 (Higher reps for light weight)
c) Db Front Curl+V UP+Db Press = 2sets x 100/100 both weight
p/s : I love this super-sets so much but i make mistakes today by starting without my training glove.in the middle of the super-sets i lose my grips.I know the secret for this is the kinetics.But to challenge myself, i pick a heavier DB than wat i always used.And ya its works, but the only things im not satisfied , i nearly loss my focus and most of the last reps i rely too much on M.....i want to do it myself, i want to push it myself even if it takes me a 1/2 second late.i want to break it the limits.This part i consider myself cheating :-(.
7.Stretching : 10min
p/s : it should be the Fartlek sessions, where i suppose to run over 5-15min.I'm totally confident with my stamina, but after 5 min jog on treadmills, both my legs give up and cramp.I was like crazy and its really hurt.
8.Treadmills : 30min
After stretchering, my legs feel slightly better so i run on it for another 30min.
-----------------------------------------------------------------------------------------
Overall:
im progressing everyday with lots small injury here and there.arm legs cramps, sore thigh and as M told me this going to be at least take 2 weeks.Bcoz its the average period to get the body make it as habits, and its time to tear up all those stiff muscle all over.
I know where im lack of especially my lower body, as per advised i need at least max 15min to superstrech my lower body everyday.i regret, why no one teach me how to strecth like those japanese always did.My arms still not able to do 50's push-up, chin up and pull up.i dont care by end of this 3 months i must able to do all this.I want to do all those super-sets and explosive training without M's helps.
This journey i choose has take me to a new definitions of hard-work and focus to achieve the greatness.no matter wat it takes i will not lose!!!!
Breakfast 6am :
Thermogenics + Yogurt Drink + 2 Tuna sandwiches + Protein Shake
Lunch 12pm:
1 chicken breast,1 drumstick,1 hot-dogs + protein shake + fruit juices
Tea 5pm:
Vegetables Juices
Dinner 8pm:
Thermogenics + 1 Chicken Breast + Vege Juices
Supper 12am:
Protein Shake
Water:
5 Liter a day.
---------------------------------------------------
5th PT Session's
Today's is my 5th Sessions.Every time i come for my sessions i will always full with excitement, i know its gonna be different from the last time.I want to exceed the expectation dat M put on me.its kind of person i am, i want to deliver 150% more then everything's.To pull this, i strictly following my diet plan and homework.I don't like to give any damn excuse,but my works really give me a short time to rest which is very important to my muscle to rest.Ya i been sleeps only 3-4 hours weekdays for past 1.5 years.sigh now i now why metabolism is very slow.
Today's Theme : Intensity meet Insanity
Menu:
Mental Training:
We start today with mental training to get back on what im trying to achieve.After 5th sessions i realize dat i was not on track, im not clear with wat i want......yes i want my 6 pack abs, my fat go away, nice shoulder and magnetic attractions from everyone around me.but what is this all about.? Then, M said from the start of the training we want to achieve "GREATNESS".ya its greatness is far above than everything's.Its greatness dat going to change my-life and only this greatness is the things going to help me defying the gravity.
Workouts:
1.Circle of Pain = 15 rounds
2.Rowing Super-sets = 3 x 60secs
3.Running lapse = 3 round straight after rowing
4.Running with balls = 3 round after every lapse empty hand
5.Cable Bicep Curl = Explosive Super-sets: 3 sets of Drop-sets
( min-max/max-min)
p/s : i always thought the cable bicep is always easy bcoz i done the Db curl before, but its totally different.The resistance really pullout my arm stamina.even for 1 drop-sets, i almost feel like my bicep been tears up.auchhhhhh - im gonna payback wat u done to me, watch out!!!
6.Super-set Bicep and Shoulder:
a) DB Curl+Lat Raise+Db Press = 2sets x 25/50 (Higher reps for light weight)
b) Hammer Curl+Front Raise+Db Press = 2sets x 25/75 (Higher reps for light weight)
c) Db Front Curl+V UP+Db Press = 2sets x 100/100 both weight
p/s : I love this super-sets so much but i make mistakes today by starting without my training glove.in the middle of the super-sets i lose my grips.I know the secret for this is the kinetics.But to challenge myself, i pick a heavier DB than wat i always used.And ya its works, but the only things im not satisfied , i nearly loss my focus and most of the last reps i rely too much on M.....i want to do it myself, i want to push it myself even if it takes me a 1/2 second late.i want to break it the limits.This part i consider myself cheating :-(.
7.Stretching : 10min
p/s : it should be the Fartlek sessions, where i suppose to run over 5-15min.I'm totally confident with my stamina, but after 5 min jog on treadmills, both my legs give up and cramp.I was like crazy and its really hurt.
8.Treadmills : 30min
After stretchering, my legs feel slightly better so i run on it for another 30min.
-----------------------------------------------------------------------------------------
Overall:
im progressing everyday with lots small injury here and there.arm legs cramps, sore thigh and as M told me this going to be at least take 2 weeks.Bcoz its the average period to get the body make it as habits, and its time to tear up all those stiff muscle all over.
I know where im lack of especially my lower body, as per advised i need at least max 15min to superstrech my lower body everyday.i regret, why no one teach me how to strecth like those japanese always did.My arms still not able to do 50's push-up, chin up and pull up.i dont care by end of this 3 months i must able to do all this.I want to do all those super-sets and explosive training without M's helps.
This journey i choose has take me to a new definitions of hard-work and focus to achieve the greatness.no matter wat it takes i will not lose!!!!
Tuesday, October 19, 2010
Chill Out Day
My 2nd day using Thermogenics.Im sweating like hell before starting my warm up.hahaha dushhh.Today as per advise by M, i just doing cardio then chill with others till 10am.
My Bfast:
- 6 eggs
- 1 Yogurt Drink
My Morning Routine:
1- Circle of Pain : 15min
2- Bag Work : 3 Set
3- Stretching : Abs and Legs
------------------------------------------------
i recall 2 years back when i used to jog every morning at Metropolitan Park.1 complete round will take around 3km.sometimes i able to do twice.I cant deny for 2nd round , i lose control of my breath and focus.My minds keep telling to pullover and stop.Then i start having my ipod with me to distract my mind.and its works wonderfully!!!
M advised me a same things to bring my ipod during my cardio.I like R&B and Hip Hop since i can always feel pump up when im running.BTW, i slightly feel my stamina is coming back.but my goal not just having it back....i want to exceed the best i used to be.to be a new person.i want to feel explosive.
i can say my meal program and supplement have help me a lots during my training.Today M show me few pictures of his client.damn they all have a very impressive results.I realized most skinny client get the fastest result within 2-3 sessions.im bloody jealous and hate them.aghhhhhhhhhhhh. i know my hardest obstacle right now is my belly.i need to do everything i have to shed this things off within next 2 weeks if not i will go for lipo(hahahha joking).
damn it!!!!
In reality everyone have their own strong and weakness point.Maybe the way to re-engineered back my body will take time.
But moving on slowly its better than not moving at all.
peace!!!
My Bfast:
- 6 eggs
- 1 Yogurt Drink
My Morning Routine:
1- Circle of Pain : 15min
2- Bag Work : 3 Set
3- Stretching : Abs and Legs
------------------------------------------------
i recall 2 years back when i used to jog every morning at Metropolitan Park.1 complete round will take around 3km.sometimes i able to do twice.I cant deny for 2nd round , i lose control of my breath and focus.My minds keep telling to pullover and stop.Then i start having my ipod with me to distract my mind.and its works wonderfully!!!
M advised me a same things to bring my ipod during my cardio.I like R&B and Hip Hop since i can always feel pump up when im running.BTW, i slightly feel my stamina is coming back.but my goal not just having it back....i want to exceed the best i used to be.to be a new person.i want to feel explosive.
i can say my meal program and supplement have help me a lots during my training.Today M show me few pictures of his client.damn they all have a very impressive results.I realized most skinny client get the fastest result within 2-3 sessions.im bloody jealous and hate them.aghhhhhhhhhhhh. i know my hardest obstacle right now is my belly.i need to do everything i have to shed this things off within next 2 weeks if not i will go for lipo(hahahha joking).
damn it!!!!
In reality everyone have their own strong and weakness point.Maybe the way to re-engineered back my body will take time.
But moving on slowly its better than not moving at all.
peace!!!
Monday, October 18, 2010
Supersets made for Superman!!!
Its raining this morning, lazy is all over me, even my comfy don't want to release me.hahhaa.as usual Monday morning traffic is the most hated in KL.I arrived at gym around 830am.Getting my bfast at petrol stations coz i don't have time to prepare.
My Bfast:
1 - 2 Tuna sandwiches
2 - Yogurt Drink
----------------------------------------------------------------
The 4th PT Menu:
1.Circle of Pain : 15 rounds
2.Treadmill : 15 Min
3.Flat Bench Press : 4x25x15x15x15
4.Push-up : 4x15x10x10x10
5.Jump Jack : 16 x 25
6.Explosive (Dumble up/Squats) : 3 x 15
7.Fartlek Train : 10min
8.Close Grip Pull-down : 9 x Drop-set (min - max / max -min)
-------------------------------------------------------------------
Oh ya, enter my 2nd week, i cant eat much just like last week.maybe my stomach has reduce.jeng jeng jeng.So i told M whether i can have new menu.so here's the 2nd Week Menu:
6am : Protein Shake
8am :
- 6 eggs ( 5 w/o yolk + 1 with yolk)/
- 1 green apple + 1 bowl of oat
- 1 green apple + Tuna sandwiches
- Yogurt Drink
12pm :
- 8 aunts of Chicken + mix vege
- Chicken Rice + (brown rice)
- Chicken Tomyam
4pm :
- Chicken salad/sandwich
- Mix Vege salad
8pm :
- Chicken Soup
- Chicken salsa
- Protein shake
---------------------------------------------------
Overall Today Sessions:
I really like the explosive and super-sets!!! its super awesome bcoz after u done it u feel like superman.hahahah but its true. I recall last time i do it, i even puke.hahahah ya 3 times.but now i feel better.at least im progressing.
Why we need this explosive training?This training is like we're in situation of pulling and pushing.Lets pretend we're in fight, we going to fight at least 10min and within this 10min of hell if we don't have this explosive power, we might not stand even 20 sec.By changing your routine, you will find yourself excited again and actually looking forward to pushing your body past its limits.This things can really make wonders.This Super-sets is made for Superman :-)
- "If There's Struggle, There's a Progress" by M -
My Bfast:
1 - 2 Tuna sandwiches
2 - Yogurt Drink
----------------------------------------------------------------
The 4th PT Menu:
1.Circle of Pain : 15 rounds
2.Treadmill : 15 Min
3.Flat Bench Press : 4x25x15x15x15
4.Push-up : 4x15x10x10x10
5.Jump Jack : 16 x 25
6.Explosive (Dumble up/Squats) : 3 x 15
7.Fartlek Train : 10min
8.Close Grip Pull-down : 9 x Drop-set (min - max / max -min)
-------------------------------------------------------------------
Oh ya, enter my 2nd week, i cant eat much just like last week.maybe my stomach has reduce.jeng jeng jeng.So i told M whether i can have new menu.so here's the 2nd Week Menu:
6am : Protein Shake
8am :
- 6 eggs ( 5 w/o yolk + 1 with yolk)/
- 1 green apple + 1 bowl of oat
- 1 green apple + Tuna sandwiches
- Yogurt Drink
12pm :
- 8 aunts of Chicken + mix vege
- Chicken Rice + (brown rice)
- Chicken Tomyam
4pm :
- Chicken salad/sandwich
- Mix Vege salad
8pm :
- Chicken Soup
- Chicken salsa
- Protein shake
---------------------------------------------------
Overall Today Sessions:
I really like the explosive and super-sets!!! its super awesome bcoz after u done it u feel like superman.hahahah but its true. I recall last time i do it, i even puke.hahahah ya 3 times.but now i feel better.at least im progressing.
Why we need this explosive training?This training is like we're in situation of pulling and pushing.Lets pretend we're in fight, we going to fight at least 10min and within this 10min of hell if we don't have this explosive power, we might not stand even 20 sec.By changing your routine, you will find yourself excited again and actually looking forward to pushing your body past its limits.This things can really make wonders.This Super-sets is made for Superman :-)
- "If There's Struggle, There's a Progress" by M -
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