Reboot Workout

I was away from the 15-20th June for my University's Faculty Camp.

Got a good tan, made many new friends and had loads of fun :)

However during these 5 days, I didn't have the time to hit the gym. Adding on to it, the intense games we played and the lack of sleep resulted in me losing more than 2kg of muscle mass. I also fell sick which further prevented me from hitting the gym.

Currently I'm still stuck at 60kg, down from 62kg before my camp.

I thought I'll like to share with you guys a workout which I do whenever I take a break off of training, usually a week or more. It could be for many reasons (i.e holiday, falling ill, too busy).

You can also follow this workout if you're a beginner and want to do a full upper body workout.

I like to call it the "Reboot Workout".

Just warming up your muscles for the week's routine.

I would suggest adding a legs day after this "Reboot Workout" to make it a total body workout, especially for beginners or anyone who is looking to use this as their weekly routine.

If you were to do it as your weekly full body workout, I suggest doing the upper body twice and lower body once or twice depending on your schedule. (per week)

Completed this workout in 45mins, so no excuses that you don't have time to do it.  :)

Hope I can gain back my loss mass soon and put on some more.


Till the next post!

                     




Special thanks to my camera man and best friend Anthony :)

My Fitness Goals.

This post is in lieu of my previous one about my 6 months progress. In fact I wrote this post first but kept in my drafts because I was still editing it. A little follow up to my personal fitness goals, serving as a comparison as to how far I've come and how close I am to reaching them.

Weight
My goal weight would be approximately 65-67kg. I'm currently at 62kg and have been so for 2 months, it's my diet to blame, I don't have the habit of eating much. But recently I've been trying to stuff myself with (clean)food as often as I can. However, I've just started a temporary job, thus my meals are getting irregular and I'm not able to eat as much or as often. Hopefully I can better focus on this goal when I'm in university.


Bodyfat
I've never actually measured my body fat percentage, but by 'guestimate' I would say I'm at about 10-11% body fat. My ideal body fat would be at 8-9% where the 6 pack abs would be obvious even without flexing.


Build
I've mentioned it before, my ideal build is that of Nick Auger. Fitness model-ish but not to that extreme. Something approachable and not daunting.


Strength
To bench 1.5x my body weight for Flat Bench Press.
Deadlift 120-150kg.


Cardio
For most Singaporean guys, I suppose my aim would have to be below 9.45 for 2.4km run. But ideally I'll like to be able to finish 10km run in 45mins. Though I'm not really training my cardio in any way as of now.


Lagging body part
For many alike, the rear deltoids. I feel that it's the most neglected body part.

Most Important body part to train
Chest! All guys should have a well defined chest. Chest > Abs.

So motivational! :)

Till the next post! 

My 6th Month Progress

Well, I thought I'll do a post on my progress so far since Nov 2011. It's been just over 6 months since I started working out and the pictures in this post are the results I have gained in this 6 months.

In terms of weight, I was approx. 57kg in Nov 2011. Currently I am maintaining my weight at 62.5kg which is almost a 6kg gain, mostly lean muscle mass. I've yet to accurately measure my body fat %, but by ''guestimate'' I think that I was at 12-13% in Nov 2011 and about 10% now? 

One of the most obvious gains are those little finger-like muscles at the rib cage area just below the chest muscles, inter-costal muscles they're called from what I know. Very good gauge for body fat %, if you can see it you're probably at 10% and below. Likewise one of my happiest gain is my abdominal region, though I probably need to lose another 1-2% body fat to see my lower 2 abs.

Arms wise, definitely had gains, never did measure it (regrettably). If I were to estimate, probably an inch? Hitting the triceps hard really did show, arms look so much bigger and it makes one especially happy when your arms fit your t-shirt sleeves.

Next body part would be my legs, biggest biggest growth by far. My girlfriend used to say I had lady thighs cause my legs were really skinny. I started legs routine about 4 months ago but the progress far exceeds my other body parts. Haven't really targeted the calf region but will keep that as one of the main goals in time to come.

As for my chest, much more developed. Of all the muscle groups, I favour the chest muscles most. I think that it's a must have for all men. You can have nice arms, 6 pack, monster legs, sick back muscles or rock solid shoulders but if your chest is not developed, you just look weird. I'll rather have chest muscles over 6 pack abs.

I really put a lot of work into the lower chest muscles to attain the fuller look. Currently working on the upper region now so there'll be the "3D effect"(as my friend termed it).

Finally, my back and shoulder muscle group.

The back is the "hardest" muscle to train, because you can't see it! haha, it's really hard to focus on it in the gym because you have to imagine engaging your back muscles without the ability to see it with your own eyes. But it's my favourite of all the gains I've had, 'cobra head' back as the bodybuilders like to call it. I don't know about you but I feel that the back muscles have so many different groups that all the definitions just makes it look so kick ass.

My shoulders have seen it's fair share of growth as well, especially the rear delts. Never knew that I had to work it till like 3-4months ago. Since then I've been focusing on the rear delts to complete the full shoulders look. My traps have also grown significantly, personally I don't like too big traps cause it makes your neck look short, so I think as of now it's just about the right size for me.

Okay! So what am I looking forward to now would be to put on another 3kg. I plan to work on my calf muscles, getting the upper chest to be more developed and continue maintaining the other muscle groups. Also I'll hope to start a cutting phase if I get to 65/66kg and perhaps drop my body fat % to 8-9%.

Probably do another update of my progress in 3-6months time :).

Till the next post!