Day 37 : All about Legs

Meal Plan:

8am : Thermogenics+Protein Shake+3 eggs+Bowl of Oat
11am: Protein Shake
12pm: Roasted Chicken+mix Vege
4pm : Chicken Sandwich
8pm : Thermogenics+Chili Tuna
12pm: Protein Shake
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PT Menu: Legs

1) Circle of Pain = 15 rounds
2) Smith Machines Squat = 3x15
3) Half-man squat (ass to grass) = Drop-set 3x15
4) Lunges = 3 rounds
5) Super-sets 1
- legs extension+decline crunches = 3x15
6) Duck-walk+jump squats = 3 rounds
7) Super-sets 2
- Leg Curl+reverse decline crunch = 3x15
8) Stairs of Death = 3 set
9) Calf Raise up & down = 3x25
10)Crunches Med Ball&Oblique Twist = 1 set

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Overview:

Today's PT is all about legs.i wrote this before and this is my 2nd solely dedicate workout for legs.People use to focus on to have nice arm,should and chest.but they forget if they workout their legs.It will help produce growth hormone to our body.This hormone is extremely helpful to build our body.

After effect can be feel after 2-3 hours later.hahahah and i cant even walk-down the stairs right after the workout.My legs is shaking all over.last night even in office , i spent most of my time just sit in my workstations.ermmmm maybe i should dedicate 1 day a week to do the legs total workout because its really painful.its make me look like handicap even to get into my car.plus im manual in person.so its really hard to press the clutch and accelerate at the same time.huhuhuhu no pain no gain aite!!!

Day 35: Mind and Body

Meal Plan:

7am : Thermogenics+Protein Shake+4 eggs+Bowl of Oat
10am : Protein Shake (afterworkout)
12pm : Steam Fish + Mix Vege
4pm : Chicken + salad
8pm : Thermogenics+Chili Tuna
12am : Protein Shake

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PT Menu's

1) Circle of Pain = 15 rounds
2) Supersets 1
a) Elevated lateral Raise = 3x30
b) Twisted Db Press = 3x15
3) Supersets 2
a) Elevated Front Raise = 3x30
b) Cross Up Db Press = 3x15
4) Shoulder Press = 3x15
5) Tricep Supersets
a) Pulldown = 3x15
b) Close Grip Push Up = 3x15
6) Rope pulldown = 3x15
7) Overhead Tricep Extension = 3x15
8) Elevated Stepper = 1x25
9) Elevated Stepper Back Jump = 1x25
10)Elev Stepp Frnt & Bck Jump = 1x15
11)MedBall Crunches = 1x25
12)MedBall Oblique Crunches = 3x15

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Overview:

In every competitions, we either become the person who win or loss in the match.Winners will happy and losers will frustrated.Previously i feel the samething too.I treat every sessions of my PT like a competition with my own body.If i overcome it, i feel proud but if i screwed...i blame myself...(Here's where M going to shoutback at me)

In every session , i learned a very good lesson.Appreciate and accept our body.It doesn't matter
we manage to complete or we screw up that day...we still need to appreciate it.Its just a simple things "everyone have their bad day".

We need to realize this important point, PT is design to push us futher up from our current limit.It will give you an idea how far your progress and which area we need to improvise to match with the intensity.and of course there is no easy road to achieved greatness.

There is lots of way to show our gratitude to our body.
1) Say thank you to your arms n legs for their hard-work

2) Includes 1 cheat day in your diet plan.

3) Eat more nutrients to help they grow

4) Allow 1 no total workout day

In psychology point of view, when you appreciate your body you will create a positive energy which can help your body to listen to your mind in next workout.it also produce relaxing hormone at the same time increase the rate for your muscle recovery.

We just need to keep believing the fact, if we keep focus and trust our body.The body will listen to us.Everyone born perfect, but greatness is another level above which everyone want to achieve.If you see lots of people with great physic you should know, now you actually following their steps on the same road they did to gain the greatness.If Training is hard, winning is easy.

Day 33 : Happy Sunday

Meal Plan:

6am : Thermogenics+Protein Shake+6 eggs

10am:Protein Shake (after workout)

12pm: Tuna with chili+mix vege

4pm : Chicken sandwich+salad

8pm : Thermogenics+Roasted Chicken+mix vege

12am: Protein Shake
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Sunday Delight:

1) Circle of Pain = 15 rounds
2) Indoor Rowing = 3x60sec
3) Flip D Bird = 10 rounds
4) Db Curl+Shoulder Press+Wide Grip Push Up = 3x15,25/25/15
5) Hammer Curl+Shoulder Press+ WG Push Up = 3x25,25/25/15
6) Bench Press = 3x25
7) Incline Bench Press = 3x25
8) Cable Curl = 3x15,25
9) Blurpee = 15x
10) Trampoline = 5 min
11) Bag Work (HammerJack) = 6x 60sec
12) Oblique Twist+Bar = 4x25
13) Shock Therapy = 3 minutes

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Overview:

Today im in a good mood.Maybe because i had good sleep last night.Right after having my breakfast, i drive myself to the gym.M and bro Aman was there, and we were discuss again bout my definitions of over-training.And now i already get clear picture what is this over-training is.

Since there is no PT and Boot-camp, i called it Sunday Delight.Today, everyone work together including M.Its very exciting because everyone was in the mood.i think i don't drink enough water because after finish the bench press, i feel my left leg gonna cramp in anytime.so i sit down for a while and do my stretching again, grab my water.Then i proceed to do bag-work.i don't want to put any risk to get a cramp again :-)

i wish we have more people and come to workout every-time i come (hahaha i mean at the same time i come 7-8am).I wonder why all the cute ladies don't want to come to gym in morning...sigh.

Enjoy the weekends!!!

p/s : I put few pictures again just to remind myself what is the reasons i commit and did all this :-)