Hello again!

Wow... I've really been slacking in my blog posts these few months! Well, that is because I have been basically following the same routine at the gym for the past few months. But recently, there has been a surge in new members at the gym because of a special promotion which offers new members 6 months membership at a very low price. So much new members in fact that the gym gets so crowded during peak hours (after work) that I spend a lot of time just waiting for equipment! I was never able to get a good workout as I would get warmed up, and then cool down while I have to wait to do the next exercise.

So, this week on monday, I started hitting the gym in the AM. Before I start my day at the office. Now, I work one muscle group each morning, followed by 16 minutes of HIIT, and finish up with core and stretching exercises. All packed in one intense hour.

I am already feeling the difference! A change in routine also helps break any plateaus you may currently be experiencing. So, if you feel like you are stuck in a training rut... try changing the time of your workout, from PM to AM. Or from AM to PM. The idea is to make some significant changes every 3 or 4 months and you will be able to overcome any plateau.

Happy lifting y'all!

Happy Lunar New Year!

Happy New Year of the Bull!

Like Christmas in the west, Chinese New Year is the time when you are somewhat allowed to stray away from whatever strict diet plan you are currently on. I have to make the rounds today, collect some "lai see" (red envelope money) and eat customary Chinese new year dishes such as Law Bahk Go (turnip cakes) and steamed fish. Not that bad afterall... I LOVE fish, which is a great source of protein and Omega 3 fatty acids.

So have a happy and prosperous year of the Bull to everyone. My gym is closed until thursday, so until then I'll just relax and eat lots of fish!

Gong Hei Phat Choy! (literally this means "congratulations and prosperity")

Sun Leen Fai Lok! (Happy New Year)

Euro-Training (humour)

Hilarious! LOL

Leg day

Ball squats 2 x 15
Romanian deadlifts 3 x 12
Single leg leg press 3 x 12
Supine hip extension w/ leg curl 3 x 12
Single hand dumbbell snatch 3 x 20 (each side)
Roman chair leg raises 2 x 20
Plank, side plank, ball bridge (2 x 30 secs each)
20 minutes HIIT on bike

Upper body day

After a day off yesterday, today's upper body workout looked like this:

Deadlift 3 x 12
Flat bench press 3 x 12
Neutral grip pulldowns 3 x 12
Seated dumbbell press 3 x 12
EZ bar curls 3 x 12
Close grip bench press 3 x 12
Hanging leg raises 2 x 20

22 minutes HIIT on stationary bike
Core: plank, side plank, ball bridge (2 x 30s)

Lower body routine with a bad knee

With tendonitis in my left hamstring, I am unable to perform a variety of lower body exercises such as lunging and twisting movements, full squats, and running. Therefore, when designing a lower body program for myself, I have to keep that in mind so as to not reinjure my leg.

Moreover, 2 months of inactivity left me a little spare tire around my waist. So I have some work to do from now until May (just a deadline I'm giving myself). By then, I hope to have a trim waist while not losing any muscle mass.

My lower body routine today looked like this:

1. Stretch calves, hips, pecs
2. 10 minute warm up on the stationary bike
3. Ball squats 2 x 15
4. Overhead squat with barbell 3 x 12
5. Barbell squats 3 x 12
6. Romanian deadlift 3 x 12
7. Hanging leg raises 2 x 20
8. Back extensions 2 x 20
9. 22 minutes HIIT on stationary bike
10. Stretch calves, hamstrings, quads, hips, lats, low back, pecs
11. Leg raise with rotation from sitting
12.Plank, side blank, ball bridge (twice each for 30 seconds)

I had a good workout and my knee felt fine after. I think I will stick with this for the month :)

Happy New Year!

OK, so I am a little late... but hey, Chinese New Year is next week, so I'm still on time, technically.

Anyways, just an update for 2009. I have pretty much been inactive for about 2 months. Working a new job and going through physiotherapy for my whacky knee. It's a bummer but I need to rest and heal. Since my last post, I have switched gyms... from a leisure-type gym for executives (Seasons Fitness) to a musclehead gym (Physical) close to where I work and live. So far, I have been doing mostly full-body routines and rehab exercises for my bad knee. Deep squats and lunges are out of the question. I did lunges last week and felt pain in my knee for the next few days.

Starting today, I will be switcing to an upper-body/lower-body split. With the lower-body day focussing mainly on rehab exercises and cardio. See how that pans out for the next month or so. I will be posting my routines for my own reference.

Today's workout:

Decline bench press, 5 x 5
Bentover row, 5 x 5
Standing military press, 5 x 5
Underhand grip lat pulldown, 5 x 5
Dips, 5 x 5
Hammerstrength rows, 5 x 5
Hanging leg raises, 2 x 20

Stationary bike - 20 minutes HIIT

I will post my knee rehab routine later.