5th PT : SHOULDER AND ABS

as some of u know that i dislocated my left shoulder before, and im afraid that the workouts that im going to do would be a big problem 2 me since they are related to shoulders..but i cant always run from my weaknesses..well, i did it at the end..but trust me,,it was a hell of a workout!

ROUND 1 : STRETCHING 

ROUND 2 : SHOULDER
                  - LATERAL RAISE : 1x50 (warm up)
                  -                                 4x12

                  : FRONT RAISE : 1x50 (warm up)
                  -                            4x12

                  : MACHINE SHOULDER PRESS : 4x12
                  : MACHINE REAR PRESS            : 4x12

ROUND 3 : ABS
                  - MEDICINE BALL OBLIQUE TWIST : 3x15

i was out of breath at the end of the workout..i cant really do much on my shoulders..but M told me that i need to appreciate my body no matter what..thank u me lovely body..we'll do better next time!

4th PT : TRICEPS

triceps' workout is one of the hardest workouts aside from shoulder workouts. but since my arms are developing  well at the moment, thus im looking forward for the workouts. here how it goes :

ROUND 1 : C.O.P 15rounds

ROUND 2 : TRICEP DIPS (3x15)
                   INCLINE TRICEP DIPS (3x15)
                   DECLINE TRICEP DIPS (3x15)

ROUND 3 : CABLE PULLDOWN (3x15)

ROUND 4 : HUMAN PRESS ISOMETRIC (3x1min)

ROUND 5 : CLOSED GRIP PUSH UPS (3x15)
                   INCLINE CLOSED GRIP PUSH UPS (3x15)
                   DECLINE CLOSED GRIP PUSH UPS (3x15) FREAKING HARD!


ROUND 6 : ABS CRUNCHES (3x25)

above all, i did pretty well today..but eventually, my diet is not according to plan for the past two days..but im gonna improve on that instantly! after the workouts, i can see my arms especially my triceps and biceps getting hard and what not..yeahh..it is satisfying! im gonna do better next time!

3rd PT (BICEPS AND ABS)

before going through today's PT, my whole body seemed to be in pain all over since the 2nd PT..but after M told me that we were going to do some workouts on biceps, n i was interested in a sudden..haha..i like doing workouts on my biceps of course..this was how it went :

ROUND 1 : STRETCHING

ROUND 2 : BICEPS 

-PREACHER WIDE GRIP CURL (3x12)

  SUPERSETS CLOSE GRIP PUSH UPS (3x12)

- PREACHER CLOSE GRIP CURL (3x12)                                   

  SUPERSETS CLOSE GRIP PUSH UPS (3x12)

- BICEPS PULLDOWN (4x12)

- DUMBBELL TWIST CURL (4x6)

- CABLE BICEPS CURL (3x12) p/s: the hardest!

ROUND 3 : ABS

- ABS CRUNCHES (3x25)

and believe me or not, after ive done everything, my biceps were as hard as it could be and i couldnt straighten my hands! but it feels good though..the best workouts yet to be!  

SECOND PT ( BACK AND CORE CONDITIONING) -- 22/12/2010

ROUND 1 : STAMINA
C.O.P : 20 ROUNDS
G.T.B : 5 ROUNDS

ROUND 2 : BACK WORK CUT
LAT PULL DOWN : 3x15 (20 sec rest)
ISO CABLE BENT : 3x15 (20sec rest)
CLOSE GRIP PULL DOWN : 3x15 (20 sec rest)
HYPER EXTENSION : 3x15 (20sec rest)

ROUND 3 : ABS
LEG RAISE 90 DEGREE ON THE FLOOR : 3x15
LION POSE : 3x20 sec

ROUND 4 : CORE CONDITIONING
ABS CONDITIONING
ABS STRUCK -- 3ROUNDS: 150sec
ABS PUNCH -- 3ROUNDS : 15 sec
ABS BAG -- 1 ROUND : 10 sec
HAMMER JACK -- 1min

ive done a pretty good job today as compared to yesterday..i got everything done except for the leg raise,it really challenges my lower abs..n it hurts too..i can feel the difference on my abs..its harder and its getting in shape i guess..it motivates me somehow to see the results..but i always need to remind myself about the goal that i wanna achieve..i wanna have diego sanchez's body and a nice six pack abs..after the training, i watch a video on one of my man diego sanchez's fights..by looking at him fighting, giving all he got, it really drives me to go forward with the training..everytime before going to the gym for another session,i would always look at one of diego sanchez's fights, i would get myself ready n motivated,i push my ass above my limits! wish me luck!

The so called BOOT CAMP !

hahahaha..ive gone through every exercise throughout the boot camp,n guess what? i look like a girl..my stamina is totally out,got no strength and etc..but above all, this boot camp has shown me how crucial it is to be fit as in having stamina in order to go through the day which is full of training..without stamina, i cant even do a single push up or even a simple 15round jog..ive had a lot of fun,meet some new friends..it is cool though..need to remind myself--must go for boot camp more often to be fit again..and this is how the boot camp goes about:

1- C.O.P 15 rounds
2- G.T.B 15 rounds'
3- DEFENSE 25x
4- HUMAN BENCH PRESS 3x15
5- MEDICINE BALL PUSH UPS 3x15
6- SPIDER MAN PUSH UPS 1LAP (freaking hard!)
7- PARTNER UP HAND WALK 1LAP
8- KNEE STRUCK FORWARD N REVERSE 1MIN
9- SUICIDES (SPEED) 1MIN
10- LOWER BODY CRUNCHES 1MIN
11- LEG CRUNCHES 1MIN
12- ABS CRUNCHES 50TIMES

and surprisingly, the biggest-tough looking guy in the room goes to the toilet and hell yeah he vomit! trust me,we only get 2min rest between each exercise..we are all out of breath...but we have had fun..YYYYYEEAAHHH!!

After pushing myself to the limit, now its time for my PT session..but something bad happens,my left shoulder snaps a little bit..so i cant really continue with the PT..so, we change the schedule and focus on my abs..it feels good alright..though im not feeling good bout myself at that moment..this is how it goes:

1- DUMBBELL RAISE 25x
2- SUICIDES BALL LEFT RAISE 2x15
3- BOXING COMBO 4MINS

looking forward to the next PT session..i do not do much tonight since im out of stamina after the boot camp..but tomorrow,,hell yeah im gonna give my all!diego sanchez jr is my name now!haha

The starting point (1) -- 20/12/10

"If the training is hard, winning is gonna be easy; but if the training is easy, winning is gonna be hard", this phrase has been lingering in my mind throughout today's session coz it was freakin' taough n intense! i didnt expect less than that though.. i got my BMI checked and some other stuff which goes like this :

BMI : 23

MUSCLE MASS : 39%

FAT PERCENTAGE : 21%

BODY AGE : 29 (WTF!!) 

I dont know much about the BMI n stuff, but it does look ok to me..haha..well, at first, M told me that we were going to find my exact starting point by asking me to do some push ups, pull ups, chin ups and sulcides..n the result for the 1st day :

MAX PUSH UPS : 22

MAX PULL UPS : 1

MAX CHIN UPS : 2

MAX CRUNCHES : 40

MAX SULCIDES : 5

yeah2, i know that i look like a piece of shit..but anyway, i tried my best n it has come to my attention that im obviously out of shape..got no stamina, got no strength and all..but this is why i choose M at the first place; to get in shape and of course achieving my goal.. after that, M started to teach me how to do some supersets..n trust me,it was really tough for me..eventually, i did pretty good though my mind keeps telling me that i shouldve done better like i used to..i was quite frustrated about my performance, a little bit demotivated at first, but i'll push to my limits and that's for sure! oraite then,,these are the following supersets :

1.  REGULAR PUSH UPS : 3sets X 15

    ABS CRUNCHES : 3sets X 15   *NO REST*

    

             * 2MIN REST*

2. WIDE PUSH UPS: 3sets X 15

    90 DEGREE CRUNCHES: 3sets X 15 *NO REST*

            *2MIN REST*

3. REC PUSH UPS: 3sets X 15

4. WATERFALL

yeaaaahhh, everything looks simple enough to do,,but try it first and you'll know.. with my body right know, its kinda hard..plus,,i got some diet tips too:

8am : 6 eggs without the yolk and may be some wholemeal bread/ green     apple

10am: snacks/ sandwiches/nuts

12pm: mash potatoes/chicken breast/some veggie of course

2pm: tuna bread sandwiches/nuts/red apple

4pm:juices/fruits/nuts

6pm:protein based food

8pm:       "

And i definitely need to stay away from rice dude..and after 2pm,,dont take anything which is based of carbs oraite! Last but not least, it has come to my attention that im the kinda guy who has low confidence level..i need to be motivated all the time..i cant give 100% focus when im not in the mood..i need everybody around me especially my friends, my loved ones and of course form M himself to motivate me..whatever it is, i will give my best and i'll get what i want at the end of the day!

Tomorrow is the day we meet the Spartans!

I'm gonna start with my personal training tomorrow morning! -- damn im excited! but like always, im afraid of not getting the desired result..somehow, my trainer,M, has given me a boost of achieving my goal; to have my dream body..need to have six packed abs, curvy biceps and triceps, tight chest and shoulders..those have been my dream for like more than 15years! n now, it is the one and only time for me to get'em! i believe in M, and i know i got my friends by my side, Amirul, Riduan, Amer n my beloved Syera who always motivate me one way or another..wish me luck! though putting some pictures would've looked like a gay, but i wanna remind myself of my goal with these pictures..but what the heck =D

                                                                                                                                 

Plus, there's another thing that flickers my nerves, UFC figthers!it would be extremely cool if i could be one of them! DIEGO SANCHEZ!