Eat, Sleep and Lift.

W'sup . Nothing much. Decided to re-check my routine and try something. Not really new but changed the way I'm working out. Instead of using heavy weights, I'm using a more manageable weight. I'm going for proper form rather than quantity of weights. It might be lighter but I feel my muscles being trained properly. The weights are just right, not too heavy and not too light. Its the 2nd week of this month and I'm trying this "new" routine for the entire month. I've been increasing my protein intake for recovery and growth(if any). Eddie, happy? LOL. I brought my whey to office today...it's a start! I'm mixing it with water today. I'll alternate between mixing with just water and low fat milk.

Here are my routines for those that wanna know.

Note: Might not do ALL of them but they are still in the list :)

Back/Triceps/Abs

Back
- DB Deadlift (Single dumbbell)
- DB Bent Over Rows (Palm facing inwards, close to side and squeeze back)
- Wide Grip Lat Pulldowns(Machine…..skip if its at home..doh)
- Seated Cable Rows(Machine…..skip if its at home..doh)

Triceps
- Skullcrushers
- One Arm Triceps Extension
- Seated Triceps Press (From back of the head, slowly move downwards)
- Lying Triceps Extension (Same as Seated except its just lying on bench)
- One Arm Pronated Dumbbell Triceps Extension (Lie on bench, across chest)
- One Arm Supinated Dumbbell Triceps Extension (Lie on bench, towards head)
- Bench Dips

Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds

Chest/Biceps/Abs

Chest : Compound Exercises (Main muscle/ Other muscle worked)
- Around The World (Chest/Shoulders)
- DB Bench Press (Chest/Triceps, Shoulders)
- DB Decline Bench Press (Chest/Triceps, Shoulders)
- DB Flyes (Chest/Triceps,Shoulders)
- Decline DB flyes (Chest/Shoulders)
- Incline DB flyes (Chest/Shoulders)
- Hammer Grip Incline DB Bench Press (Chest/Triceps, Shoulders)
- Push Ups

Biceps: Isolation
- Bicep Curls (Biceps)
- Alternate Bicep Curl (Biceps)
- Hammer Curls (Biceps, Forearms)
- Alternate Hammer Curl (Biceps, Forearms)
- Alternate Incline dumbbell Curl (Biceps)
- Concentration Curl (Biceps)
- Cross body Hammer Curl (Biceps, Forearms)

Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds

Legs/Shoulders/Abs

Legs: Compound Exercises (Main / Other muscles worked)
- DB Lunges (Hamstring/Quadriceps,Calves)
- DB Rear Lunge (Quadriceps/Calves, Glutes)
- DB Squat (Quadriceps/Hamstrings, Glutes)

Shoulders: Compound Exercises (Main / Other muscles worked)

Anterior Deltoid
- Arnold DB Press (Shoulders/Triceps)
- Shoulder Press (Shoulders/Triceps)
- Front DB Raise (Shoulders)
- Shrugs

Lateral Deltoid
-Upright Row (pull up)
-Dumbbell Raise - Pull up, elbows side (Shoulders/Biceps)

Posterior Deltoid
-Rear Delt Row (Like Bench Press)
-Rear Delt Raise (Like Chest Flyes)

Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds


What about running?

I am training to do my usual 10KM per session as well. So far, I've ran two 10KMs this year. It quite hard to push myself nowadays. Probably lack of sleep but excuses aside, time to train.

I ran 10KM on Monday(09.02.2009) and my right knee didn't hurt. Sometimes I wonder, could it be my shoe? I might get a new pair of New Balance but I'm giving the Saucony ProGrid Jazz 12 another go. I ran in the evening and boy, it was HOT. 10KM was done at my gf's place and it requires 4 loops. I actually ran back to my gf's place after my completing the 3rd loop to take a water bottle which I have prepared earlier. It was actually half a bottle of honey + water. Although I did not run the entire 10KM, I'm happy I still achieved it without giving up. I stretched and walked around the padang for another few minutes to cool down before heading back to my gf's place.

Should I run today? I feel like running today although my biceps and chest are abit aching...more on the biceps.

My metabolism is also going nuts. I get hungry very fast! Signs of my body begging to bulk? Or other health reasons? Worms? LOL. Anyway, I brought my protein powder to office....with my GNC shaker. I plan to up my protein intake this month as well to speed up recovery.

Hopefully will have some results.

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Wish me luck!