Archive for the ‘Gym’ Category

So I am starting the isolated pumps. Going to go heavier and bigger. Done with the pre-pumps and now I am going to be a little bit more hardcore and back-to-basics

5 min warm up followed by…
Incline flys
Incline bench press
Bench press
Cable Crossovers
Incline DB curls
BB curls
Hammer curls
Preacher curls

Cardio 125bpm

Yeap, it’s all back to the roots. Classic bodybuilding style is back! Now that my body is prepared for the real deal… I am definitely going to make some gains.

Creatine pre and post workout
Carbs + protein pre and post workout
Proper meals
Proper organization
Sleep more
Dream more
Live better

I’ll also do a once a week run (just for the sake of running) with my buddy! I am NOT a runner so this is really a drag-my-ass-out kinda thing. Lol! Wish me luck!

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Run and pump

Posted: April 27, 2012 in Fit Test, Gym, Nutrition, Recovery
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Ok, so I did something really insane.

You know I don’t run often. Maybe on average…once or twice a month at MOST. However, all thanks to Mr John, we did an hour, aka 10km jog. Oh em gee… I swear it was mental, especially for someone who doesn’t run often! Sheesh! I was drenched in sweat after an hour! But felt good. My hamstrings hurt the next day…my abs too! Dang! And I had training.

We did heavy stuff for PT today. I did barbell chest presses 40kg and did biceps, shoulders and delts. Painful session. My trainer asked if I actually want to compete in the Miss fitness category. I’m not as confident as he is! Still have too much fat covering my abs! Sadly…but then again, it’s not bodybuilding so it’s not that scary.

Ouch… Need to nurse the DOMS!

Just indulged a little bit tonight 🙂 felt that my workout will do justice to some sinful sugary fattening desserts that I had. 😉

Smile… What’s life without sugar?!

PMS… Few more days before it actually ‘starts’.

Ok, here I am going to start talking about my plateau. I don’t know why. Maybe it’s PMS. I swear some time last month, I had the same ramblings about it and I am trying to psycho myself not to be overly paranoid about how puffy I look and how my mid section is less defined. It’s water retention, honey! Even the ring on my finger feels tight! Oh Lordy! How much water can we women actually retain???

However, having said that, I am pleased to say that my arms look a wee bit defined and popped. Looks good but it’s quite unbalanced cos my mid section is not at all ripped and my thighs are far from lean. Okay, my calves are pretty shapely but we all have the thunder thigh syndrome going on. Hate it! But it’s my body, accept it.

My stamina and endurance have also gone up. Thanks to HIITs. Yes, they can destroy us or make us fitter. The key is NOT to do too much of it. Assuming if I did a 10 min HIIT, I can actually do it 5 days a week. If I do a 20 min HIIT, I’ll do it 2-3 times a week. I am not just talking about sprints btw. Sprints I can only do it once a week. Before I used to do twice but it gets boring! Omg. Running on the track and going round it is NOT my type of workout. The music rocks but the weather is HOT. I’m in Singapore… On the bloody equator!

Anyhow… I recently got obsessed with tumeric powder. I’ve known about their benefits and stuff but finally I’ve decided to add them to my food rather than to take pills. I am already chugging down load of pills:

-CLA (Muscle pharm)
-Multi vitamin with joint complex (Controlled Labs)
-Beta Alanine ( Dr’s Best)
-CoQ enzyme (Dr’s Best)
-Krill Oil ( Prograde)
-Cortisol and estrogen support (Estracort)

So here’s my tumeric chicken-

Chicken breast or thigh
Tumeric powder, generous 2 tablespoons)
Coriander blended into paste 1 tbsp
Spicy chilli flakes
1 tbsp coconut oil

Mix it all up, marinate for an hour and pan fry!

Love it! Goes well with rice or some steamed veg!

Btw I did have my cheat day and I tell u I literally stuffed myself with pizza, cookies, ice cream, risotto, cupcake, brownies, pop corn and chips! I think I chowed down about 5000kcals! But, it’s kinda like a reward thing and to reprogram the leptin levels that are essential for fat loss.

Ok, that’s all for now. I hope this PMS ends soon before the bad-black week of the month. Time to put on my black shorts! And sorry for being crude!

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Time to chill out and go for a topless weekend spin…

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Aches Breaky Back

Posted: April 20, 2012 in Fit Test, Gym, Recovery
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12 rounds WOD was 1 min 30 seconds of
3 sets of combined actions : dumb bell push up, rows, burpee up and press
5 sets of push ups on kettlebells, jump forward with leg straight and dip

OMG. My trainer said only me and another girl managed to stay one without dropping reps! (but she’s Asia’s top cross fitter…awesome!)

Then I progressed to attempting handstands. Omg I tell you it’s tough!!!! It ain’t just leaning on the wall. You need I tilt your pelvic, squeeze your ass and walking your feet up and down the wall ain’t easy! I did 5 sets, 4 sets, 3 sets, 2 sets and then finally 1 set with rest of 2 minutes in between each set. My shoulders and back were sore like F!!!!

After which I got tortured on the rotator cuffs. It supposedly improves the muscles required for a handstand. So I’ll work on that definitely!

So far so good. I won’t say I am bothered about my physique. I feel better mentally and physically and that’s what matters most. I eat well, sleep well and train hard. Leaning out is a goal but even if I don’t get to where I want to be, I think I am pretty awesome still.

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Yes, I died at the gym all thanks to…my awesome buddy, whom I call my bro! Training has to be fun and that’s why I love The Pit. Every session is Challenging, Different and never once do we Stop moving.

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Time for a dip in the pool!

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Checking in on the arms

Posted: April 15, 2012 in Gym, Recovery
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So… I think my arms in comparison to my body is more built. I have alot to lose on my belly and thighs. Ok, maybe not alot but the leanest looking part of my body has to be my arms. My legs are okay, but I still have the jiggles on my thighs. I don’t have huge thighs but I think I need to work on them. My abs are also covered by fat. I need to get rid of the last 3% of stubborn fat! Omg. But it is really not easy. It’s not just about diet and exercise… Plateaus are not just plateaus…you hit them for a reason. I need to figure out how to go around it and break free from that stinking 19% BF level. Diet wise I don’t wish to modify it too much otherwise in the long run it will be too hard to maintain. As for workouts, I need to step up on the bigger stuff like squats and cleans. I’ve been doing them relatively light partly because of my back. Will be seeing a Chinese TCM to get some muscle tissues fixed and I should be ready to hit the big boys soon.

Hope your workouts have been going great! Love blogs with recipes! Keep posting them! I don’t leave replies cos I’m too busy trying them out! Lol!

I also had a huge feast at Morton’s. I had bread, steak and desserts! (Chocolate cake AND half a carrot cake shared with my bf). SO sinful. Probably 284619294kcals of fat and sugar! Haha! Oh well, just a day of indulgence. I love good food and we all need to satisfy that sweet / salty tooth. No harm done. Besides, being healthy and being able to eat your cake is exactly what life is all about. I can’t imagine a life revolving around oatmeal, sweet potatoes and chicken breast.

So don’t feel guilty when you have a splurge day and feel that you should give up. Don’t stop and don’t sweat the small stuff. Take a step back, relax…but make sure you take 2 steps forward 🙂

I always see Monday as a fresh week to restart after the recharge.

Is it me or creatine?

Posted: April 12, 2012 in Gym, Nutrition
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Ok, so I have been on Creatine for about 3 days now. I am not sure if it is just me or it is the effects of creatine but I feel like I have a wee bit more strength. I also feel my abs getting hard from ab work the next day. It’s weird. I’m not sure if the effects can be ‘felt’ so quickly or if I am working out harder or getting stronger. Whatever it is, here’s my review on Beast Nutrition Creatine product:
– Tasty. Tastes like citus gatorade but not too tangy. Has a nice mild after taste which doesn’t feel acidic on my tongue or tummy
– Very mixable. Ice + water + 3 shakes = perfect
– I would say it’s affordable. I mean, how many creatine products actually taste this good?
– Does not make me bloat. I read that creatine makes a person bloat some times but with this, no bloating or discomfort. No hyperventilating too 😉 LOL

Overall : 9/10
Didn’t give a 10 because I felt that there were way too many ingredients which I cannot pronounce! Haha! It’s just hard to do research on every single thing try put in there you know?? But I mean, I don’t care. It’s creatine. Not a fat burner! I couldn’t die from it.

Am going for a full physical check tomorrow. A bit nervous… They are doing a 3D scan of my heart, lungs, liver, kidney and etc. Also detecting cancer cells and checking on my oxygen thinggie while running on the treadmill (omg…I haven’t ran on a treadmill in a while!) it’s 7am to 6pm. Geez… They going to open me up or something??? No doubt my ass will get probed but I’ve had stuff going up my ass before. Also got pap smear and all that crap. Long day…fasting tonight all the way till Friday evening. Oh my lord!!! I am so going to die of hunger. In fact, I might get so hungry that my stomach growls so hard it makes people think that there’s a tremor going on.

We’ll see. Hope my body is still in tip top shape at 28!

Hi, so what are your thoughts about creatine? I am starting to consume some creatine. Not the full dose as stated on the label as I am a 123lb girl and I ain’t going to consume a 200lb man’s dose.

I do want to make some gains at the gym as I feel that my muscles are kinda ‘flat’. You know, typical Asian genes! It doesn’t mean that I don’t have strength, just that it’s lacking a bit of oomph! I’m not into supplements that much but IT think it could help. no harm trying! Gaining a bit of mass is what I want. No doubt that my body is fairly athletic, just wish I could have another 5lbs of muscle.

I am currently taking brand, BEAST and it tastes good. Citrusy and I drink half of it prior to workout, and the other half during and after my workout even though it says one scoop before and one scoop after workout. I’ve heard stuff about bloating and etc with regards to creatine but I haven’t experienced any bloat or what not. The only bloat I get is when I have PMS!