Posts Tagged ‘biceps’

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!


Checking in on the arms

Posted: April 15, 2012 in Gym, Recovery
Tags: , ,






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.

Day 33

Posted: March 23, 2012 in Gym, Nutrition
Tags: , , , , ,

Yes! I woke up this AM and did a short 10-15min workout. Was just bodyweight stuff and was waiting for my shower to warm up. Ok, I was sore from last night and it didn’t set in until breakfast!
So this AM I started with my diet tweaking.
Post workout:
Steel cut oats (about 1 cup cooked)
3 tbsp of fat free yogurt
Almond milk + whey
1 egg white

Too full. Don’t know how guys can eat 6 egg whites in the AM and have 1 big bowl of oats and have like a shake plus some other what nots! Omg. Stuffed!

On to snack, 1 can tuna (onion tomato) and cottage cheese. All added up to about 1 full cup. Am gonna be full for a while!!!

Workout time!!! Took X-cite before workout and a post workout shake
Did upper body :
DB one arm rows-16kg
Reverse lunge curls -6kg
Underhand Lat pull downs – 80lbs
Pull ups – 5 x 3
Ground to squat jump ups – 20 nos
Bicep curls – 15kg

Abs!!!! Weighted this time.
As time goes by, I do want to add weights to my ab workouts. Long ago y bodybuilder friend told me its what makes a difference in building those abs. And I truly believe it. They popped out many years ago. Not just the typical flat ones.

After my post workout I had a MRP shake as I was rushing to send a friend off. But came home and got my dinner and veg all sorted out. Actually for the next few days!

Kudos for those who plan ahead…including me.