Sorry for the lack of updates.


Finally, the 10KM run is tomorrow.

After that Monday will be my 1st day in the gym! Will be training back and triceps.


I just bought a copy of Men's Health for fun...

Saw some guide on some weight training which I've never done before

Anyway this was cool...from the 12 Muscle Food section XD the header.

ABS DIET POWER

Almond(and any other nuts) Beans(and other legumes) Spinach(and other green vegetables) Dairy Instant Oatmeal Eggs Turkey(and any other lean meat) Penaut Butter Olive Oil Whole Grains(Breads and Cereal) Extra Protein Powder(whey) Raspberries(and other berries)

30.03.2008


FINALLY I have ran 10KM!!!!!!!

It was tough.....really...

Beginning of the run was okay managed to start off a good pace. When after the first few uphill...MY SIDE STITCH CAME.


OMFG. I tried to slow down my pace..it helped. The pain went off for quite awhile.


After running for awhile...i think it was near Bukit Bintang....my side stitch came again...it was so farking painful. I had to walk to recover ...then run abit...then walked again and wass really on the verge of giving up.

After awhile... I saw an old man..slowly jogging with a good pace. I was so amazed that for his age...and running 10KM( I know from the band he was wearing). I sort of got motivated again. Pushed myself after every corner...till finally I SAW THE TENTS !!!!

I made a dash for it when suddenly............ " Semua pelari 10KM sila beratur....."

I WAS LIKE WTFFFF I passed that line ALREADY! I had to quickly get back into the line

Nevertheless, I finished about 1Hour 15mins. Manage to get the certification of completion.


Pre Race pictures...


Bib and tshirt collection


My friend checking out the tshirt


Excited for the run day!




This is what I'm proud of.

Guys is this guy's grip for pulldown okay?



How do you guys do for pulldown...thumb underneath the bar?



My plans for tomorrow

Back
Pulldown, Cable row, Bent Over row

Triceps
Skullcrushers, Bench Dips. My friend told me Tricep Pushdown(I will google later)

This post has been edited by metalfreak: Mar 31 2008, 09:04 PM

I went to test my TPM door tag access to the gym earlier. and..WALAH...it has been activated.

I checked out the GYM, cardio section and changing room + sauna downstairs.

PICTARS OF DA GYM


Dumbbells....


Machines..


Squat rack..I think this is where you do pullups/chinups as well right? I guess the weight plates are beside the rack


Machines.....


Bench press station and....wtf do you call that incline one?


PICTARS OF CARDIO SECTION

Treadmills....


WTF do you call this machine? Body sculpting machine? I'll be using this later for the Pulldown....works on Lats right? =)


Erm...what do you call these? Stationary bikes?


NO pictars for changing room and sauna =.= then again wtf...no locker...how the heck i'm going to use the sauna....siapa jaga gua punya beg..


Anyway, I have brought my whey in a small container(2 scoops) and my GnC shaker for my milk.

Yeah..best part is no contract...but I hope to make full use of it at least. I finally get my hands on some things I've never done before e.g Squats, pull ups...pull down LOL etc etc.


And of course...heavier weights >.<

I will try my best to progress from here on. slow and steady.

Darkie's post is even more motivating. Its not the weight but the example of what exercise to do for each muscle group. that indirectly...is guiding me

Bro..I dont think it was available during APIIT days..for me at least...graduated in 2005

I mean this gym was after renovation was done to the building back in 2006 - 2007(towards end of the year)


haha thanks darkie. Appreciate it bro

Its at my work place...TPM. Technology Park Malaysia.

How complete I do not know. sorry I'm abit noobie when it comes to machines..that is why I took some pictures for you guys whom are more experienced to judge.

But if you say its complete then I'll be even happier. Then again, I shall train again consistently.

yea..I asked them during registration....

ME: "Bang, ada locker?"
Office fella handling registration: Sorry tak adalah, tak cukup.

BUT BUT BUT BUT

When i was at the changing room(downstairs), i saw SO MANY AVAILABLE THERE but NO KEYS. WTF ITS A MONTHLY LOCKER? YEARLY LOCKER?

I will ask again. I will have to workout with my bag lying around places...wat the fuggg..


I hope they can be like fitness first...put the keys there and what not.




Update:
Sorry i missed the opening hours.

Mon - Fridays: 7.30am - 9.00pm
Weekends: erm..I will update you again later. LOL can't remember.

This post has been edited by metalfreak: Apr 1 2008, 05:01 PM

01.04.2008

FIRST GYM DAY

8.20am
Breakfast
1 Sandwich: Wholemeal bread + eggs fried with otak otak and onions
1 cup of coffee

12.00pm
1 Sandwich: Wholemeal bread + tuna in olive oil + cucumbers + tomatoes
12 pieces of biscuits?

4.30pm
1 Sandwich: Same content as lunch

6.00pm
WORKOUT

Warmup
Jogged 1.5KM. I didn't want to waste too much energy so only ran till 1.5KM...body felt alot warmer for a workout.

Back
Eh...I think the weights are in KG...its that huge ass machine.
Pulldown
3 X 10 7KG
3 X 10 8KG

Cable Row
3 X 10 7KG
3 X 10 8KG
3 X 10 8KG

Bent Over Row
3 X 5 30lbs Each arm. Alternate arm of course >.< not both at 1 shot


Triceps
Skullcrusher
3 X 5 7KG

Tricep dips 3 X 7 BW


7.20pm
Went back to my office to prepare my protein shake =)

OMGGGGGGGG i Did the cable row wrongly. I think I used my arms to pull and not my back.

For pulldown I followed this.



I can feel I used my back for the pull down. OMG i wasted my cable row..... arghhhhhhhhhhhh . Tricep feel is feeling good though

Oh by the way the people there are pretty ethical LOL they will use a towel on the bench press or whatever machine LOL while I didn't

Lesson learnt...must learn proper cable row form! Two. Must bring towel

This post has been edited by metalfreak: Apr 1 2008, 07:59 PM

Yea..another friend asked me the same thing.

I will ask again and also check the operation hours >.< but later lah...after lunch or something....

walau..
3. METALFREAK


PLEASE can someone guide me on how to squat? XD

no really.. =.= time to youtube for form...

I have...no idea

---

Added on April 2, 2008, 2:11 pmOMG............

DOMS came today =.=

Note: I'm not complaining nor b****ing about it...but....Do you guys just sleep it off...or take supplements? my back is is aching...nice to know that the training yesterday is working

Back and triceps feeling it..yeah baby

This post has been edited by metalfreak: Apr 2 2008, 02:11 PM

03.04.2008

Rested

8.30pm
Breakfast
1 Sandwich: Wholemeal bread + eggs cooked with some lean pork and onions.
1 Cup Of Coffee


12.30pm
Lunch
2 Sandwiches: Same content as breakfast


4.30pm
1 Sandwich: Same content as breakfast


10.00pm
Took my pre bed protein shake. 2 scoops of whey.

This post has been edited by metalfreak: Apr 4 2008, 11:40 AM

04.04.2008

8.40am
Breakfast
erm...Pizza from some bakery shop.


12.00pm
Lunch
Some vegetarian noodles , 3 fish balls and
After lunch I went to buy some chicken breast meat from my usual chicken rice shop...near the vegetarian noodle place.

4.00pm
Tea
Some chicken breast + 1 slice of the pizza.


5.50pm - 7.00pm

Workout.

Actually....my left arm's tricep haven't fully recovered but I thought I can still workout...


Warmup.
Ran 1.5KM on tread mill.

Chest
1 X 15 bar only
1 X 12 bar only
1 X 3 bar only (phailed)

Biceps
3 X 5 ...I forgot how much I used =.= lack of dumbbells....using the machine was really weird....you have to sit and lean against the leather thingy. Its kinda hard tho when you try to breathe as your chest is against that bar.

Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds


7.20pm
Dinner


Does this count for protein??


Took my protein shake and chicken breast meat for dinner


And...wutz left behind


I need to....train....strength? >.<

This post has been edited by metalfreak: Apr 5 2008, 02:59 AM

I will start training from basic again.. I'll start reading up on strength training for now..
Mark Rippetor's program right?

Better late than never.


I went to the gym for the 2nd time on Friday

After doing chest and worked on biceps felt abit weird...macam not complete. 30mins....so few workout...no plan..no nothing.

I'm gonna start from scratch....a fresh start. I hope I can progress further.

I'll try to do this. My friend said its not easy but I wanna try.

Source: Starting Strength

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans or Pendlay Rows ( Okay I have to google what the heck is Power Cleans...)

Week1
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

My friend told me.. "Good luck in surviving the 1st week". He is not being sarcastic but he told me it will be tough. Gosh....

Tomorrow will be my 1st day doing Squats and deadlifts.

Screw this.

This post has been edited by metalfreak: Apr 6 2008, 03:24 PM

Okay sorry guys..I know its been crazy with all my spamming....but....I just had a chat with Darklight on msn. Was really refreshing to chat with another bb'er

I guess what happened was my office colleague confusing me...I will stick to my previous body split routine given by my friend to train.

I will stick to this Bodysplit and train for awhile...gotta focus....

Thanks Edmund(not from lowyat forum) for the split. Also Darkkie for pointers

Monday: Back/Triceps/Abs
Back
- Deadlift shall go 1st because...compound right?
- Wide Grip Lat Pulldowns
- Seated Cable Rows
- Middle Back Shrugs
- Pullovers

Triceps
- Skullcrushers
- Bench Dip
- Cable Incline Pushdown
- Cable Incline Triceps Extension

Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds

Wednesday: Chest/Biceps/Abs
Chest
- Bench Press
- Incline Press
- Chestfly
- Push Ups?

Biceps
- Bicep Curls
- Alternate Hammer Curl
- Alternate Incline dumbbell Curl
- Preacher Curl
- EZ bar Curl


Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds

Friday: Legs/Shoulders
Legs
- Leg Extension
- Leg Curls
- Hamstring Curls(not sure if they have the machine..I'm a noob)
- Calf Raises

Shoulder.
- Arnold Press
- Shrugs
- Lateral Raises
- Rear Delt Raises

Dark...thanks for the advice =)

Update:

Posting this link here...so I can read again in the office

http://stronglifts.com/how-to-deadlift-wit...oper-technique/

Tomorrow 1st day doing deadlift. Shall post how i feel later!

This post has been edited by metalfreak: Apr 7 2008, 11:23 AM

Thanks Nigel!(you know who you are ) I'll try to keep all these in mind while doing deadlifts later.

Deadlift Proper Technique

Why Shoulder Blades Must be over the bar for Deadlift

hey ken..thanks.
As for the deadlift..I'll just try without any weight plates.. will see how it feels later..

07.04.2008

8.30am
Breakfast

1 Sandwich: Normal white bread + eggs fried with chicken breast meat and onions + cucumber + tomatoes
1 cup of coffee

12.00pm
Lunch

1 Sandwich: Same content as breakfast

5.30pm
1 Sandwich: Same content as breakfast

6.20pm
Workout!

Warmup
Ran 1.5KM on treadmill

Back
- Deadlift
3 X 5 bar Was testing and checking form abit here and there
3 X 5 bar + 10KG (Felt comfortable...my back didn't feel like it was straining or painful)

I asked someone to help watch if my back was curved or straight. He said my back is straight...but I shouldn't move my legs
I watched some deadlift videos over and over and over and over for the form.(also read some articles)...I think I'm sort of getting the hang of it but...nevertheless...first time. Felt good. I didn't really want to argue or even ask why we don't move our legs with the fella so I just said "Oh is it? Ah..my back is straight? thanks buddy *smiled* " and I continued doing what I read and watch from those videos. Did 3 set of 5 reps.

After doing those deadlift...my thigh felt tight(almost cramp ). Back feels kinda warm....dunno lah but janji nice.

- Pulldown
3 X 10 X 7 plates ( how heavy does it mean? 7KG?)

- Cable Row
3 X 10 X 7 plates

Triceps
- Bench Dip
3 X 10 X bodyweight.

After doing Bench Dip...I couldn't even do 1 rep of skullcrushers @ 7KG

7.40pm
Went back to my office...Took my protein shake 2 scoops of whey + Dutch Lady Low Fat Milk

8.30pm
Went to see the doctor because of my skin...near my middle finger's tip...weird spots/skin chipping...but nothing serious

9.00pm
Dinner
Usual....about 1 bowl of rice. Chicken, fish and veg. Soup: Ling Ngau soup! home cook baby yeah...no ajinomoto....the real stuff for soup man....

Later
I will take my protein shake for pre bed.


Thanks for viewing!