I have not visited this place for far too long and I need this back up. I looked at the blog again and I realized that I need to tear this blog down and relaunch it anew. It about a couple weeks time, this will happen. I'll try to work on daily progresses and stuffs. And hopefully, some videos. But for now, ciao!
Tuesday 17 September 2013
Friday 8 February 2013
DTP, Weights & Walking Sticks
Confession: I hate legs’ day. If you tell me that if I can
avoid putting a bar behind my back and squat and I can still grow massive legs,
I will never do it. And apparently, Dorian Yates believes that is so. But I’m a
man who believes in stats and data and they are telling me that squat is an
exercise that is inevitable.
Luckily for our DTP session this time doesn’t involve
squats. Despite that, it didn’t make me hate legs’ days any less. So yes, DTP
legs involve working entirely on a leg press machine and in the past, that how
I did them too:
But this time as I was warming up on the treadmill, I didn’t
feel quite right with my right knee. So I mixed it up a little, as usual.
Like chest and backs day, I did supersets of isolation
exercise for quads and hamstrings with leg extensions and seated leg curls. Oh
God why? Halfway through the workout, I absolutely regretted that choice. But
what’s gonna be done has to be done so no bitchin’!
OK, so the first set was 50 reps of leg extensions,
supersetting with 50 reps of seated leg curls. I hate high repetitions on legs,
especially on quads. It burns so badly that I already started to think it was a
bad idea to approach this workout in such fashion.
Anyway, I continued to 40, 30, 20 then 10. By the time I
reached the 6th set, the second heaviest set, my legs were so pumped
up that I couldn’t even stand properly. Endured it all the way till the 9th
set and shit happened. My calves almost cramped up between the 30th-40th
rep, somewhere there so I had to stop. Why? Yeah, my toes were pointing
straight, causing immense stress on my calves. Idiot me. And by that time, I
was feeling a little sick so I knew I couldn’t go on anymore. This must have
been the effect of me taking too long of a break. My cardio was definitely down
and I couldn’t breathe well.
So I stopped during the 9th set and the workout
couldn’t be finished. But two days later, when the DOMS set in, it was still killing
me and it lasted quite a few days actually.
So, what did get from this failed session? I am never gonna
skip cardio again. Well, I’ll try not to skip. A lotta people think that when
it comes to bodybuilding, cardio is unnecessary and as a matter a fact, some
even think that doing cardio actually causes a hindrance towards their muscle
growth. But the thing is that everybody misunderstood the function of cardio
exercise here. And that, we can discuss about it in a whole new post. Yes, I
have a lotta posts to be created for discussion and I have A LOT of catching up
to do. As for now, adios!
DTP Arms Attack
So we took a day off and then continued our DTP journey with
an arms day. As usual, take a look at the video below to see how it is
supposedly done as designed by Big Kris:
For this arms workout session, Hector wasn’t around so I was
all alone to suffer. The session was almost like it shown in the video above.
The first 5 supersets were on cables, straight bar biceps curls supersetting
with triceps pushdown with rope extension. The choice for pushdowns over
overhead extensions is because I injured my infraspinatus a couple years back so
picking up the weight and place it over my head. Yeah, I know, it sucks.
Anyway, so then the next 5 sets were straight barbell biceps curls supersetting
with straight barbell skull crushers.
There isn’t much to talk about an arms workout actually.
Just the fact that a DTP arms session is absolutely tormenting. And honestly, I
really don’t know what more to write about.
Then, I went on to do some calves. I haven’t found anything
for calves on DTP but come on, it’s calves we are talking about. So yes,
nothing much. I just did calves raises on a leg press machine supersetting with
plyometric standing calves raises, ending with burn-out reps. For those who do
not know what burn-out reps are, it is basically short burst of a certain
movement and you just keep doing it until it burns so badly that you can’t
stand it anymore then you stop. It does sound like our normal reps and just
reach failure but there’s a slight difference. We’ll talk about it next time in
another post to describe the different kinds of sets and reps. If anyone out
there has some suggestions and wanna know more about a certain kind of workout
set and techniques regarding repetitions, please comment below so I know what I
have to write the next time.
As usual, last but not least, I finished up with my abs with
three tri-sets of crunches, raised-legged crunches and double crunches. So for
now, ciao!
Thursday 7 February 2013
Pulverizing Shoulders with DTP
The past week had been hectic. Work was overloading me and I was suffocating, metaphorically of course. Having said that, despite the hectic schedule, we made no excuse to skip our workout sessions. When it's crunch time, it's crunch time.
So since the last update, I have worked on every other body parts. And since I haven't really introduce how the other body parts work on DTP, we shall break it down into different posts. Let's start of with shoulders.
In my last post, I said that the following day was supposed to be arms day, well, it wasn't. Due to the backs session on the day before, my biceps and forearm were cooked so arms were off the list. Instead, I went on to do delts. Let's see how Big Kris work on his delts DTP style:
What my partner, Hector and I did was exactly how this looks like. Trust me, it was brutal. One thing we have to very cautious about this is that the weights used in this training principle cannot be too heavy and especially when it comes to shoulders, loading too many plates may result to much higher exposure towards injuries on your supraspinatous fossa, very dangerous. But seriously, with this kind of workout that starts of with such high amount of repetitions, you really think anybody can go heavy? If there is one who can then he is either bullshitting you or he is on anabolic steroids.
So then 6 days later, it was the end of a full cycle and it was shoulders again. Since it is shoulders again, why am I mentioning it again? Wouldn't it be the same? Well, those who know me, I always like to change things up. I never liked sticking to the exact program of a training principle. There are many reasons why I do that and I shall talk about it next time in a separate post.
Anyway, so the second session of DTP shoulders started of the same as before. We did 5 sets of behind-the-back barbell military press on a smith machine. The choice of smith machine is because our triceps were still on DOMS from the pecs and backs workout the previous day. We didn't want to sacrifice the load and intensity so smith machine was the way to go. And it was clear that by isolating delts out using smith machine, the load was slightly but substantially higher than the previous workout and it definitely sucked the oxygen outta us.
For the later portion, we wanted to go on with dumbbell military presses but as soon as we picked up the weights, we realized that our strength has decreased for more than 30%, especially mine. I had no idea why but I just couldn't pick the weights up. Disheartened yet still determined to push through the session, we decided to sacrifice on the compound movement and went on with side lateral raises.
Sounds easy right? But as we slowly approach the final 2 sets, we had the fear of picking up the weights even when on the last set, it was only two 10 lbs dumbbells. Seriously, only 10 lbs. We literally had to slap each other on the back to get the other to pick up the dumbbells. It was so crazy that we had at least 2 rest-pause during the last set.
And finally, like the previous session and as shown in the video above, we finish our delts with upright rows. I went on to do 3 sets of dumbbell shrugs while Hector chickened out. Boo! Last but not least, we did abs. As usual, I did three tri-sets of crunches, raised-legged crunches and double crunches.
And that's about it! Stay tuned for the next post on our subsequent body part on DTP. Once we finish through all the body parts, I'll give everyone a recap and overview on how it has been fairing for me. So ciao for now!
So since the last update, I have worked on every other body parts. And since I haven't really introduce how the other body parts work on DTP, we shall break it down into different posts. Let's start of with shoulders.
In my last post, I said that the following day was supposed to be arms day, well, it wasn't. Due to the backs session on the day before, my biceps and forearm were cooked so arms were off the list. Instead, I went on to do delts. Let's see how Big Kris work on his delts DTP style:
What my partner, Hector and I did was exactly how this looks like. Trust me, it was brutal. One thing we have to very cautious about this is that the weights used in this training principle cannot be too heavy and especially when it comes to shoulders, loading too many plates may result to much higher exposure towards injuries on your supraspinatous fossa, very dangerous. But seriously, with this kind of workout that starts of with such high amount of repetitions, you really think anybody can go heavy? If there is one who can then he is either bullshitting you or he is on anabolic steroids.
So then 6 days later, it was the end of a full cycle and it was shoulders again. Since it is shoulders again, why am I mentioning it again? Wouldn't it be the same? Well, those who know me, I always like to change things up. I never liked sticking to the exact program of a training principle. There are many reasons why I do that and I shall talk about it next time in a separate post.
Anyway, so the second session of DTP shoulders started of the same as before. We did 5 sets of behind-the-back barbell military press on a smith machine. The choice of smith machine is because our triceps were still on DOMS from the pecs and backs workout the previous day. We didn't want to sacrifice the load and intensity so smith machine was the way to go. And it was clear that by isolating delts out using smith machine, the load was slightly but substantially higher than the previous workout and it definitely sucked the oxygen outta us.
For the later portion, we wanted to go on with dumbbell military presses but as soon as we picked up the weights, we realized that our strength has decreased for more than 30%, especially mine. I had no idea why but I just couldn't pick the weights up. Disheartened yet still determined to push through the session, we decided to sacrifice on the compound movement and went on with side lateral raises.
Sounds easy right? But as we slowly approach the final 2 sets, we had the fear of picking up the weights even when on the last set, it was only two 10 lbs dumbbells. Seriously, only 10 lbs. We literally had to slap each other on the back to get the other to pick up the dumbbells. It was so crazy that we had at least 2 rest-pause during the last set.
And finally, like the previous session and as shown in the video above, we finish our delts with upright rows. I went on to do 3 sets of dumbbell shrugs while Hector chickened out. Boo! Last but not least, we did abs. As usual, I did three tri-sets of crunches, raised-legged crunches and double crunches.
And that's about it! Stay tuned for the next post on our subsequent body part on DTP. Once we finish through all the body parts, I'll give everyone a recap and overview on how it has been fairing for me. So ciao for now!
Tuesday 29 January 2013
Getting Back On Track: DTP Style
Alright, my personal life has been kind of a mess for the past 2 months and everything is kinda over now. But this isn't a blog where people come see me whine, that has been done a couple of times and I think most of you are fed up with it. So now, let's talk about something more serious. My road to recovery, DTP Style.
I have been going to the gym, not as regular but I'm getting there. The frequency is increasing and my motivation level is starting to get back up, bit by bit.
I do not know if it is a blessing in disguise or what but due to the lack of workout sessions and irregular diet (skipping meals and all), I lost like more or less 5lbs so I'm weighing at 170lbs flat but I look leaner, meaner and fuller than I have ever been. Weird...
Anyway, the sessions in the past 2 weeks haven't been very smooth. I didn't seem to lose a lotta strength but my muscle endurance dropped drastically, as well as my cardio. So I have decided, DTP is the way to go. I thought that by punishing myself, both physically and mentally in the gym should be able get my thoughts straight. True enough, it's starting to work.
I have worked on DTP before so I know how brutal it is. Torturing, yes yet very much effective. I kinda worked on my pecs and legs with DTP but kinda cheated with incorporation with other exercises to convince myself that I have done enough.
Today though, I decided that I must go through with the full thing whether I like it or not. OK, since my pecs are still in agony from the workout 3 days ago, I wasn't able to follow exactly how Kris Gethin designed for DTP pecs and backs day. So I added a little twist on my own. My backs have always been lacking, especially endurance. So what I did was agonist super sets standing double-armed dumbbell rows with lats pull down. So rather than doing 10 straight sets, my partner, Hector and I did 8 agonist super sets. So following the Dramatic Transformation Principle, the workout is in a pyramid fashion then invert pyramid sets.
We first warmed up with 3 sets of chin-ups. I know, Big Kris doesn't recommend to warm up since the first 2 sets are light weights with extremely high repetitions but that doesn't mean he isn't encouraging. Anyway, for the first set, we did 30 reps of standing double-armed dumbbell rows then super-setting with 30 reps of lats pull down. Then moved on to 20, 10 and finally 5. Unlike what was shown in the video in the link below, we didn't do 2 sets of 5's, we just did a single super set of 5's:
Kris Gethin's DTP Chest & Back Workout - Bodybuilding.com
After which, when it was time to work back on the invert pyramid portion of the workout, as advised by Kris, we did a slightly varied version of the dumbbell rows. As we pulled the weights up, we pointed our elbows slightly outwards at about 45 degrees to focus a little more on the rhomboids. Now, we have to be careful not to go too wide because that will involve the posterior deltoids. As for the lats pull down, we leaned back so that as we pulled, the bar was almost 90 degrees upwards. That way, the rhomboids are very much more involved as opposed to the usual lats pull down. If you don't get what I mean, check out this article on Flex Lewis on Bodybuilding.com:
Flex Lewis: Old-School Training With New-School Thinking
Scroll down to almost half the page where you see Flex leaning back on his close-grip lats pull down + variation. In our case, it is about the same but we stuck with the wide grip bar.
And as shown on the video in the link above, yes, the final two sets were the most excruciating, especially the last one. I felt like puking and it was so exhausting that I started cursing and yelling for the final 20 reps or so.
It has been like an hour and a half past the end of the session and my lats are already starting to feel the sore. As my lats usually have a DOMS of about 2 days, I don't think it will sore as much tomorrow but as for the day after, I have a feeling I will be handicapped. Serious, all jokes aside, I really do feel that I'm gonna suffer in the next two days.
So tomorrow will be arms day. We will be working in antagonist super set style on cables. I'll try to update my workout tomorrow if I do not have any urgent emails coming my way tomorrow night.
As for now, that's all I've got. Ciao!
I have been going to the gym, not as regular but I'm getting there. The frequency is increasing and my motivation level is starting to get back up, bit by bit.
I do not know if it is a blessing in disguise or what but due to the lack of workout sessions and irregular diet (skipping meals and all), I lost like more or less 5lbs so I'm weighing at 170lbs flat but I look leaner, meaner and fuller than I have ever been. Weird...
Anyway, the sessions in the past 2 weeks haven't been very smooth. I didn't seem to lose a lotta strength but my muscle endurance dropped drastically, as well as my cardio. So I have decided, DTP is the way to go. I thought that by punishing myself, both physically and mentally in the gym should be able get my thoughts straight. True enough, it's starting to work.
I have worked on DTP before so I know how brutal it is. Torturing, yes yet very much effective. I kinda worked on my pecs and legs with DTP but kinda cheated with incorporation with other exercises to convince myself that I have done enough.
Today though, I decided that I must go through with the full thing whether I like it or not. OK, since my pecs are still in agony from the workout 3 days ago, I wasn't able to follow exactly how Kris Gethin designed for DTP pecs and backs day. So I added a little twist on my own. My backs have always been lacking, especially endurance. So what I did was agonist super sets standing double-armed dumbbell rows with lats pull down. So rather than doing 10 straight sets, my partner, Hector and I did 8 agonist super sets. So following the Dramatic Transformation Principle, the workout is in a pyramid fashion then invert pyramid sets.
We first warmed up with 3 sets of chin-ups. I know, Big Kris doesn't recommend to warm up since the first 2 sets are light weights with extremely high repetitions but that doesn't mean he isn't encouraging. Anyway, for the first set, we did 30 reps of standing double-armed dumbbell rows then super-setting with 30 reps of lats pull down. Then moved on to 20, 10 and finally 5. Unlike what was shown in the video in the link below, we didn't do 2 sets of 5's, we just did a single super set of 5's:
Kris Gethin's DTP Chest & Back Workout - Bodybuilding.com
After which, when it was time to work back on the invert pyramid portion of the workout, as advised by Kris, we did a slightly varied version of the dumbbell rows. As we pulled the weights up, we pointed our elbows slightly outwards at about 45 degrees to focus a little more on the rhomboids. Now, we have to be careful not to go too wide because that will involve the posterior deltoids. As for the lats pull down, we leaned back so that as we pulled, the bar was almost 90 degrees upwards. That way, the rhomboids are very much more involved as opposed to the usual lats pull down. If you don't get what I mean, check out this article on Flex Lewis on Bodybuilding.com:
Flex Lewis: Old-School Training With New-School Thinking
Scroll down to almost half the page where you see Flex leaning back on his close-grip lats pull down + variation. In our case, it is about the same but we stuck with the wide grip bar.
And as shown on the video in the link above, yes, the final two sets were the most excruciating, especially the last one. I felt like puking and it was so exhausting that I started cursing and yelling for the final 20 reps or so.
It has been like an hour and a half past the end of the session and my lats are already starting to feel the sore. As my lats usually have a DOMS of about 2 days, I don't think it will sore as much tomorrow but as for the day after, I have a feeling I will be handicapped. Serious, all jokes aside, I really do feel that I'm gonna suffer in the next two days.
So tomorrow will be arms day. We will be working in antagonist super set style on cables. I'll try to update my workout tomorrow if I do not have any urgent emails coming my way tomorrow night.
As for now, that's all I've got. Ciao!
Wednesday 2 January 2013
Confession
Happy new year everyone. Hope that everybody had a blast on Christmas eve and new years eve.
OK, before I start, I will like to apologize to everyone regarding my absence. For the past 2 weeks, my life was like a roller coaster and not in a very good way.
We Chinese say that if a man is in trouble, there are only 2 reasons: it either concerns money issues or it is about women. In my case, it was one woman. If there is one thing I'm good at, that will be screwing up relationships, or rather, opportunities of having a relationship.
And I am trippin' right now but why? I mean, life goes on right?
Alright, enough of this bullshit, let's get on to the actual topic I wanna get into, confessions of my crimes.
First: guilty pleasure. We who pursue the art of bodybuilding know that there are bound to be guilty pleasures and usually,they are cheat meals. Well, in my case, it is something much worse: alcohol and cigarettes. I know right? This is freaking unbelievable. See, I have never been much of a smoker but I like to burn a stick every now and then, especially while I'm drinking. I used to tell myself that I only smoke when I drink but seriously, everyone knows that that's not the case.
Whenever somebody hands me one, I take it and even without any hesitations. That is just wrong. Just because I told myself that it is just one stick, it's OK but as a matter of fact, it is not. Even if I'm drinking, it still isn't. Those who smokes know that cigarettes and booze go extremely well. But this is not an excuse for my actions.
Then comes the booze. I love to drink. Beer, single malt scotch, cognac, vodka, tequila, almost everything that's good. I do not see much of a problem if you take a sip every now and then but there is something very wrong with my approach: I make it a habit and almost every fortnight, I get trashed. I am a very emotional guy and I am not afraid to admit that. We all know alcohol amplifies emotions at that moment we drink and sometimes when we get agitated or encouraged by the situation, dumb things happen and that was exactly how I got into trouble. It is very clear that I am leading a life that is against the one certain thing I believe in: a healthy lifestyle. No matter the situation, these actions are just not acceptable.
People make new year resolutions and so I tagged along this time but rather than making new year resolutions, I'm making "new life" resolutions:
1. There will be no carbon monoxide getting into my system ever again, whether it is from cigarettes, cigar, shisha or whatever shit they are, they ain't getting anywhere near my system.
2. Never have more than 1 drink within an hour and never have more than 5 drinks in a session. And within 2 weeks, there can never be more than 5 drinking sessions. And this is a promise that in future,there will only be signs of reduction.
These are promises that I am making to myself, not to anyone in particular but to myself. If I can't even hold true to the promises I make to myself, then I don't see any reason why anybody will ever put their faith in me.
Second: drugs. Oh yes, you read that right, it is drugs but I'm not talking about cocaine or whatever that you might be thinking. I'm talking about prescribed drugs, the kind that psychiatrists give you when you're in deep mental bullshit. It was about 2 years ago when I was going through a really hard time in Scotland whilst in university. I got depressed and I found a way to get my hands onto some midazolam. Calling out to Prison Break fans, yeah, it is that same midazolam Mahone was taking. Everyday, I drowned myself into the feeling of sinking into the bottom of a pool while my mind goes blank. Then sometimes when I run outta midazolam, I'll get diazepam which its effect is at the other side of the spectrum. I get angry, insomnia and all that. Kinda like the roid rage we all talk about. And guess what, until a couple of days ago, I thought of getting my hands dirty with some midazolam. Man, WHAT THE FUCK was I thinking!?!?
Third: Lost motivation. I have not been going to the gym, in fact, while in the gym today, if it wasn't for my partner, I wouldn't have worked on my biceps. I'm writing this down but somewhere in me, I still do not have the power to muster enough motivation in me to do anything other then whine about it here. Something is very very wrong with me. I don't get jacked up as I used to, I skip meals to the state that I get severe gastric pains, I drowned myself in my work that I lose track of what I'm supposed to be doing, etc. My mind is just floating around and that's crazy. Every morning when I wake up, rather than the usual blank mind, this same face just pop right into my mind. I know, here comes the bitchin' but what else can I do? I ain't no believer of God, I don't go to church. There isn't any priest for me to confess to, so you guys have gotta be my ears. You're the best I got right now.
Last but not least, to the one person that erm, I mean you know who you are. Whatever I told you that evening, I meant them. I'm a nice guy and you know that. I mean, come on, look at me, I'm a nice. Anyway, yeah, you said apology accepted but I am not at all convinced. If you see this, I think we need to talk, in a cafeteria, drinking coffee or tea. If there is one thing I have learnt from all the mistakes I have made, it is that problems have to confronted and solved, not hang up the phone and run away from it. By no means that I am blaming you, it's just my view how we should've solved it because waiting for your call is seriously driving me mad.
Well, there you have it, all the crimes that I have done. Upon reading this, if you have doubts in even reading what I have or know about bodybuilding or fitness, please, reserve that benefit of doubt. I need it because I'm not perfect and there are so much more I have to learn and not just in the art of bodybuilding but also life. I am only 23 right now so what do I know about life? To be honest, nothing. My pain is probably like a mosquito sting to an 8 year African kid going through a war right now. Yeah, that sentence I just wrote there just made me feel like a pile of shit. How the hell do I even compare myself to people who are actually going through misery and pain. I talk about sacrifice and hard work whenever I go to the gym but apparently, I don't know what the hell I was talking about. I pride myself as being an honest man and people can always tell the difference when I lie. But there is someone I have been lying to this whole time and being very good at that: myself. There is no greater deception than that. If I see any changes in me in the future, I must start by being honest to myself and learn how to appreciate who I am. I hope this inspire you in some way and if there is anything anybody wanna say about the shit that I have done, please, shoot me down. I need to learn.
Thanks.
OK, before I start, I will like to apologize to everyone regarding my absence. For the past 2 weeks, my life was like a roller coaster and not in a very good way.
We Chinese say that if a man is in trouble, there are only 2 reasons: it either concerns money issues or it is about women. In my case, it was one woman. If there is one thing I'm good at, that will be screwing up relationships, or rather, opportunities of having a relationship.
And I am trippin' right now but why? I mean, life goes on right?
Alright, enough of this bullshit, let's get on to the actual topic I wanna get into, confessions of my crimes.
First: guilty pleasure. We who pursue the art of bodybuilding know that there are bound to be guilty pleasures and usually,they are cheat meals. Well, in my case, it is something much worse: alcohol and cigarettes. I know right? This is freaking unbelievable. See, I have never been much of a smoker but I like to burn a stick every now and then, especially while I'm drinking. I used to tell myself that I only smoke when I drink but seriously, everyone knows that that's not the case.
Whenever somebody hands me one, I take it and even without any hesitations. That is just wrong. Just because I told myself that it is just one stick, it's OK but as a matter of fact, it is not. Even if I'm drinking, it still isn't. Those who smokes know that cigarettes and booze go extremely well. But this is not an excuse for my actions.
Then comes the booze. I love to drink. Beer, single malt scotch, cognac, vodka, tequila, almost everything that's good. I do not see much of a problem if you take a sip every now and then but there is something very wrong with my approach: I make it a habit and almost every fortnight, I get trashed. I am a very emotional guy and I am not afraid to admit that. We all know alcohol amplifies emotions at that moment we drink and sometimes when we get agitated or encouraged by the situation, dumb things happen and that was exactly how I got into trouble. It is very clear that I am leading a life that is against the one certain thing I believe in: a healthy lifestyle. No matter the situation, these actions are just not acceptable.
People make new year resolutions and so I tagged along this time but rather than making new year resolutions, I'm making "new life" resolutions:
1. There will be no carbon monoxide getting into my system ever again, whether it is from cigarettes, cigar, shisha or whatever shit they are, they ain't getting anywhere near my system.
2. Never have more than 1 drink within an hour and never have more than 5 drinks in a session. And within 2 weeks, there can never be more than 5 drinking sessions. And this is a promise that in future,there will only be signs of reduction.
These are promises that I am making to myself, not to anyone in particular but to myself. If I can't even hold true to the promises I make to myself, then I don't see any reason why anybody will ever put their faith in me.
Second: drugs. Oh yes, you read that right, it is drugs but I'm not talking about cocaine or whatever that you might be thinking. I'm talking about prescribed drugs, the kind that psychiatrists give you when you're in deep mental bullshit. It was about 2 years ago when I was going through a really hard time in Scotland whilst in university. I got depressed and I found a way to get my hands onto some midazolam. Calling out to Prison Break fans, yeah, it is that same midazolam Mahone was taking. Everyday, I drowned myself into the feeling of sinking into the bottom of a pool while my mind goes blank. Then sometimes when I run outta midazolam, I'll get diazepam which its effect is at the other side of the spectrum. I get angry, insomnia and all that. Kinda like the roid rage we all talk about. And guess what, until a couple of days ago, I thought of getting my hands dirty with some midazolam. Man, WHAT THE FUCK was I thinking!?!?
Third: Lost motivation. I have not been going to the gym, in fact, while in the gym today, if it wasn't for my partner, I wouldn't have worked on my biceps. I'm writing this down but somewhere in me, I still do not have the power to muster enough motivation in me to do anything other then whine about it here. Something is very very wrong with me. I don't get jacked up as I used to, I skip meals to the state that I get severe gastric pains, I drowned myself in my work that I lose track of what I'm supposed to be doing, etc. My mind is just floating around and that's crazy. Every morning when I wake up, rather than the usual blank mind, this same face just pop right into my mind. I know, here comes the bitchin' but what else can I do? I ain't no believer of God, I don't go to church. There isn't any priest for me to confess to, so you guys have gotta be my ears. You're the best I got right now.
Last but not least, to the one person that erm, I mean you know who you are. Whatever I told you that evening, I meant them. I'm a nice guy and you know that. I mean, come on, look at me, I'm a nice. Anyway, yeah, you said apology accepted but I am not at all convinced. If you see this, I think we need to talk, in a cafeteria, drinking coffee or tea. If there is one thing I have learnt from all the mistakes I have made, it is that problems have to confronted and solved, not hang up the phone and run away from it. By no means that I am blaming you, it's just my view how we should've solved it because waiting for your call is seriously driving me mad.
Well, there you have it, all the crimes that I have done. Upon reading this, if you have doubts in even reading what I have or know about bodybuilding or fitness, please, reserve that benefit of doubt. I need it because I'm not perfect and there are so much more I have to learn and not just in the art of bodybuilding but also life. I am only 23 right now so what do I know about life? To be honest, nothing. My pain is probably like a mosquito sting to an 8 year African kid going through a war right now. Yeah, that sentence I just wrote there just made me feel like a pile of shit. How the hell do I even compare myself to people who are actually going through misery and pain. I talk about sacrifice and hard work whenever I go to the gym but apparently, I don't know what the hell I was talking about. I pride myself as being an honest man and people can always tell the difference when I lie. But there is someone I have been lying to this whole time and being very good at that: myself. There is no greater deception than that. If I see any changes in me in the future, I must start by being honest to myself and learn how to appreciate who I am. I hope this inspire you in some way and if there is anything anybody wanna say about the shit that I have done, please, shoot me down. I need to learn.
Thanks.
Wednesday 19 December 2012
Dorian's HIT Day 1 - Pecs & Bi's
So after slacking off for so long, I've decided that mss is my main priority right now. So what better way than good old Dorian's HIT?
For those who do not know what HIT is, it is a bodybuilding principal that was first presented to the world by non other than Arnold Schwarzenegger's rival then, the late Mike Mentzer.
It is a training principal that focuses on stimulating muscle fibres by breaking them through short and concise but extremely heavy weights as opposed to Arnold's training philosophy that requires one to spend 5-6 hours a day in the gym for 5-6 days a week.
So the legenday 6 times Mr. Olympia, the Mr. Intensity himself, Dorain Yates believed in Mike Mentzer's training philosophy and trained with him. Dorain's HIT is a variation from the original sheet made by Mentzer. He focuses on a couple of warm-up sets, typically 1 to 2 sets and only 1 working set where that particular set goes very heavy weights. Depending on the nature of the exercise, we are looking at a rep range of 6-8 and 8-10 reps on each working set. Regardless of the exercise, there will be no more than 3 sets (warm-up sets & working sets) in each exercise. Anything more, Yates calls it "conventional bodybuilding"
And back, today was pecs and biceps day. As usual, you always pick the larger muscle group to work on first, so pecs it is. And I was joined by one of my best friend and training buddy, Hector whose photo will not be revealed as he is known to be cuter than me as accordance to the blind chicks around us. Oops! Just joking.
Anyway, after thoroughly warming up our rotator cuff, we head straight on to my personal favourite for pecs, decline barbell bench press:
Warm-up Sets:
10 x 145lbs
8 x 165 lbs
Working Set:
6 x 210 lbs
dropped - 3 x 165 lbs
I know, I know, that's way lighter than I should be lifting at my weight.
But hey, I just recovered so give me a little break here.
These numbers HAVE to improve and they WILL IMPROVE.
Then we head on to incline dumbell press at 30⁰:
Warm-up Set:
12 x 45 lbs (each hand)
Working Set:
9 x 60 lbs (each hand)
Third, we got to work on the pec deck flyes but this is the kind I do not like. The kind that is not from Hammer Strength but from Technogym. In fact, all equipments in my home gym are Technogym crap. What the hell?:
Warm-up Set:
12 x 70 lbs
Working Set:
10 x 100 lbs
Last but not least, we work on the ever popular high-pulley cable crossovers:
Warm-up sets:
10 x 20 lbs (each hand)
10 x 20 lbs (each hand)
Working Set:
10 x 30 lbs (each hand)
So, done with pecs, took about 3 minutes rest, we head on to biceps.
For biceps, we did only two exercises but we were spent after that.
First stop, seated concentration curls:
Warm-up Sets:
10 x 20 lbs (each hand)
10 x 20 lbs (each hand)
Working Set:
10 x 25 lbs (each hand)
Second and already the last exercise for biceps, standing straight barbell curls:
Warm-up Set:
10 x 65 lbs
Working Set:
10 x 100 lbs
negatives via cheat reps - 3 x 100 lbs.
Then we finished off our session with 3 sets of exercise for abs:
Tri-sets:
20 x crunches, 20 x raised-legged crunches & 20 x double crunches
We sat down for about ten seconds when I heard a dupstep remix of the new Avicii vs Nicky Romero song so I went dashing towards the front desk to find out source, only to be disappointed.
Anyway, we rested for a while till we stopped panting and I had my 1 serving of Cell-Tech and went back home for a serving of ON Caseine Protein. After bitching around Facebook, here I am.
So that's all for tonight, see you next time folks.
For those who do not know what HIT is, it is a bodybuilding principal that was first presented to the world by non other than Arnold Schwarzenegger's rival then, the late Mike Mentzer.
It is a training principal that focuses on stimulating muscle fibres by breaking them through short and concise but extremely heavy weights as opposed to Arnold's training philosophy that requires one to spend 5-6 hours a day in the gym for 5-6 days a week.
So the legenday 6 times Mr. Olympia, the Mr. Intensity himself, Dorain Yates believed in Mike Mentzer's training philosophy and trained with him. Dorain's HIT is a variation from the original sheet made by Mentzer. He focuses on a couple of warm-up sets, typically 1 to 2 sets and only 1 working set where that particular set goes very heavy weights. Depending on the nature of the exercise, we are looking at a rep range of 6-8 and 8-10 reps on each working set. Regardless of the exercise, there will be no more than 3 sets (warm-up sets & working sets) in each exercise. Anything more, Yates calls it "conventional bodybuilding"
And back, today was pecs and biceps day. As usual, you always pick the larger muscle group to work on first, so pecs it is. And I was joined by one of my best friend and training buddy, Hector whose photo will not be revealed as he is known to be cuter than me as accordance to the blind chicks around us. Oops! Just joking.
Anyway, after thoroughly warming up our rotator cuff, we head straight on to my personal favourite for pecs, decline barbell bench press:
Warm-up Sets:
10 x 145lbs
8 x 165 lbs
Working Set:
6 x 210 lbs
dropped - 3 x 165 lbs
I know, I know, that's way lighter than I should be lifting at my weight.
But hey, I just recovered so give me a little break here.
These numbers HAVE to improve and they WILL IMPROVE.
Then we head on to incline dumbell press at 30⁰:
Warm-up Set:
12 x 45 lbs (each hand)
Working Set:
9 x 60 lbs (each hand)
Third, we got to work on the pec deck flyes but this is the kind I do not like. The kind that is not from Hammer Strength but from Technogym. In fact, all equipments in my home gym are Technogym crap. What the hell?:
Warm-up Set:
12 x 70 lbs
Working Set:
10 x 100 lbs
Last but not least, we work on the ever popular high-pulley cable crossovers:
Warm-up sets:
10 x 20 lbs (each hand)
10 x 20 lbs (each hand)
Working Set:
10 x 30 lbs (each hand)
So, done with pecs, took about 3 minutes rest, we head on to biceps.
For biceps, we did only two exercises but we were spent after that.
First stop, seated concentration curls:
Warm-up Sets:
10 x 20 lbs (each hand)
10 x 20 lbs (each hand)
Working Set:
10 x 25 lbs (each hand)
Second and already the last exercise for biceps, standing straight barbell curls:
Warm-up Set:
10 x 65 lbs
Working Set:
10 x 100 lbs
negatives via cheat reps - 3 x 100 lbs.
Then we finished off our session with 3 sets of exercise for abs:
Tri-sets:
20 x crunches, 20 x raised-legged crunches & 20 x double crunches
We sat down for about ten seconds when I heard a dupstep remix of the new Avicii vs Nicky Romero song so I went dashing towards the front desk to find out source, only to be disappointed.
Anyway, we rested for a while till we stopped panting and I had my 1 serving of Cell-Tech and went back home for a serving of ON Caseine Protein. After bitching around Facebook, here I am.
So that's all for tonight, see you next time folks.
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