LOW REPS VS HIGH REP , SLOW TWITCH AND FAST TWITCH

Total Body Workout and HIIT

I love total body workout and HIIT. It works on toning all part of your body muscle, your core, your quads, hams, deltoid, bicep, tricep, obliques, glutes, arm and back. Although it will make you want to pass it, I find that this HIIT work best when you do it with your trainer. And why is so..coz you'll never finish the rep and set with your own will . Someone has to force u to do it :)
Normally my HIIT will consist of 10 workouts. A Superset workout
1. Squat dumbell press (40 sec)
2. Lunges with dumbell (40 sec)
Repeat 1 and 2 for 4 sets with no rest.
Rest 20 sec
3. Pull Up (assisted machine)
4. Push up
5. Chin up (assisted machine)
6.Burpee
7.Bicep curl
8.Tricep push up
9. Leg raises
10.Crunches

Kickboxing

Did my 1hr kickboxing yesterday and all my finger and palm now are numb :) Not only that, have sore muscle on my back, shoulder, forearm and neck. But i can feel that it is a good tone workout exercise for overall part of the body and can build muscle to the forearm. Basic move: Jab, Cross, Hook, Uppercut, Kick, Dunk http://www.livestrong.com/article/533142-muscles-that-become-sore-from-kickboxing/ Thumbs up!

Leg Press

Certainly not my favourite workout but hey luckily I have someone that force me to do it.. otherwise i will just ignore this machine..
Manage to do up to 60kg (each side) of leg press yesterday. 1st set - no weight (15 rep)
2nd set - 20 kg weight each side (12 rep)
3rd set - 40 kg weight each side (10 rep)
4th set - 60 kg weight each side (8 rep)
OMG.. my knees i week (but don't worry folks just for a couple of minutes) as i can still do smith machine squat for 4 reps right after that... :)
Thought: My trainer is crazy.. can do 200kg on each side.

Workout result after 7 mth

Done my body analysis yesterday and the analysis said I have 2kg fat to loose..
So far I've lost 7kg+ within 7mth. with BMI now at 21. I'm happy and PROUD with myself..
Mac 2012 - BMI = 24.9, Body Fat = 38.9%
Oct 2012 - BMI = 21.9, Body Fat = 25.9%
Ideal body fat is : 20% - 27%

DOMS - Delayed onset muscle soreness

I'm having arm soreness especially on my shoulders and triceps after yesterday's workout.. argh.. hopefully it will OK tomorrow. Thought: muscle fever

Workout - Friday

Cardio - 20min fast walk Training 1. Deadlift - 12x ( 3 sets) 2. Assisted Pull Up (12x 2.5kg - 3 sets) 3. Burpee - 12 x 3 sets 4. Dumbell squat press 12x 2.5kg x 3 sets 5. Plank pushups 12x 3 sets 6. Lateral Lunges 12x 3 sets 7. Renagade Rows 12x 2.5kg x 3set 8. Shoulder Front Raises (with plate weight) - 12x 5kg x 2 sets 9. Mountain Climbers - 24 x 2 sets 10. Jumping jacks - 30 sec x 2 sets Cardio - 12 min steppers

Wednesday training - 12th September 2012

23minutes walks - pace 5km/hr Training 1. Overhead - 17 reps 2. Thigh/leg press - 12 reps Repeat (1) and (2) in 3 sets 3. Inclines reverse lunges with 2.5 kg weight - 1 side 17 reps ( 6 sets ) 4. Inclines plank (15 sec) and bended knees (5sec)- 10 reps 5 Inclines plank (15 sec) and bended knees (1sec)- 10 reps 6. Jumping jack (30 sec) - 3 sets Cardio - Stepper - 12 minutes (60 flrs) - treadmill - 13 minutes Thought: have to set goal for the next workout

Friday Training - 7th Sept 2012

Started with 20 min cardio - fitness walking)

After 3 days of feeling the soreness from my Monday's leg training, I was hoping that there'll no more leg routine today... yes, my wish came true. And what i got today? Arm... yes arm training.. my main weakness .. i dont have strong forearm.. panic, still have to so it...

the routine:

1. barbell bench press 10x 2. Dumbbell chest Fly 10x

Repeat (1) and (2) in 3 sets

3. Incline weight lift - 10x 4. Incline dumbbell chest fly - 10x

Repeat (3) and (4) in 3 sets

5. chest press 10x - repeat 3 sets

6. tricep pull (cable) 10x - 3 sets

7. barbell bench press tricep - 10x - 3 sets

after all the set i can barely lift my arm... huhu

Wokout Routine - 3rd Sept 2012

My Trainer has no mercy on me and made me burn out with this PT routines: 1. Barbell (10kg) Squat - 10 rep in 4 set (30sec rest in between each set) 2. Barbell (10kg) lunges - 10 rep in 4 set (30sec rest in between each set) 3. Leg press - 10 rep in 3 set (30sec rest in between each set) 4. Leg extensions (machine) - 10 rep in 3 set (30 sec rest in between each set) 5. Leg curl (machine)- 10 rep in 3 set (30 sec rest in between each set) Total time: 40 minutes Targeted area: quads, hamstring Starting with cardio before PT with - Fitness walking - 20 minutes - HIIT - 5 minutes on treadmill Ending it with cardio on treadmill - 10 minutes HIIT, 5 minutes walks Preworkout snack - 1 cup milo + 1/4 bar of dark choc Postworkout snack/meal - 1 bottle of choc drink and 1 bun of bread Thought: Oh poor my legs

Endomondo and Playlist display

Installed endos in my new S3 recently and surprised that it is now have function able to display what playlist are played during the workout. But somehow is not accurate. Still under testing mode. Thought: need to update my playlist.

Personal Training and Workout

There nerves I have going for a personal training is like going to sit for a paper test. The difference with the normal paper test and personal training is you'll never fail of the result from the test. Thought: the tricep push-up is harder than its look. i'll have to master this workout.

Plyometrics TRX

It was a really tiring workout with the TRX yesterday but I really feel good after it. Never in my PT i can finish up my drink from a whole water bootle and have to refill for another after the 2nd set. Hopefully i will get the strength to do it next time and improve. Thought: Poor my leg but they will sure thanks to me later.

H2O more H2O

Always remember to drink plenty of them. Now that only after i have the sore throat i drink more than i used to and the washroom is my best friend for the time being :)

Workout updates

Join the gym on March 2012 and now end of June up to date I've lost 5kg. Quite fast. And feel good about myself not only loosing weight but overall i have my daily boost energy which is good to balance my working and family life... Now I admit I'm a gymaholics...

I'm finally hit to the gym

And i love it...(good investment of money)!

Thought: let see if i can be from a plain Jane to JLO .. LOL (give me 4mth - optimist)

Endomondo

This will get me keep motivated this year...