2nd Gear : Day 22 : Training and Recover

Meal Plan:

6am: Protein Shake
8am: Wholemeal Bread+Peanut Butter
11am:Protein Shake
1pm :Noodle Soup
4pm :Chicken Salad
7pm :Tandoori Chicken
10pm:Tuna Salad
1am :Protein Shake
1-6am: Plain water

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PT Menu:

1) 100th = 1 set

2) Medball Down = 1 set

3) Superset1:
-Smith Machine Bendroll = 3x15
-Plate up (25pd) = 3x25

4) Incline Push Up = 3x15

5) Superset2:
-Lat Pull Down (Drop set) = 3 set
-Abs Crunches Decline = 3x25

6) Superset3:
-Hyper-extension = 3x25
-Abs Crunches Decline = 3x25

7) Bag push = 2 rounds

8) Bag Work = 7m/11m

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Overall:

Small injury will never stop us from keep on training.We still can focus into other area.As long as we have heart,nothing will stop us.I learn a very good lesson yesterday.when to use the explosive move.Whenever its not explosive training, we shud try to put things all in proper coordinations.But once, we feel the weight is heavey or our muscle start to fatique, we can shift to explosive.and of course in everything breathing is everyting.I really need to improve in this.

Bagwork is intense,i really need to work on my punches bcoz i feel like im too weak since all my punches not pack with power.i want to have power punches becouse im small in size.so at least
if im in trouble, i can land a killer punch and run to save my life.hahahaha

Yesterday,when my friends and i having lunch, we met this girl i hav my eye on.she was having lunch to with this guy which happen to be her office-mate.and from my friends i know this guy try to hit on her as well.well maybe last time i was big and no one noticed me,but now im smaller.and she dont notice me anymore too hahah.Then this idea come to me M.i want to get noticed bro.Ya i want people around me inspire when they look at me.i want people notice me.and what the hell with that skinny guy and wearing a glass like a joke.

Now im not only want a healthy body, i want more and more.I want to get big,fast and strong.New dream come after another.This is my reason.

2nd Gear : Day 19 : New Regime

Meal Plan:

6am: Protein Shake
8am: Wholemeal Bread+peanut butter
11am:Protein Shake (afterworkout)+Grill Fish+Mix vege
3pm :Tuna Chili
6pm :Salad
9pm :Tandoori Chicken
12am:Protein Shake
3am :Chicken salad

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PT Menu:

Warm-up
1)Ball to The Wall = 5min
2)Sprint Back = 1 min
3)Circle of Pain = 15 rounds

Main Course
1)Superset
Bench-Press = 25x3
Wide-Push up = 15x3
Bench crunch = 15x3

2)Ball to wall = 10min
3)Sprint Back = 1 min

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Overview:

The Ball to wall is new to me, and defense with the med ball really interesting training.I know i can do it better next time because everyday im progressing bit by bit, step by step.

I need to raise my stamina level to keep up with this ball to walls,jumping in same-time throw and catch the ball.breathing still the key for everything.

i need to brave myself to do defense with medball,i will think the best way to balance myself to avoid accidentally slamming myself to the floor.