NutriShred 2014 proudly organised by NutriFirst Singapore Largest Online Supplement Store.
After the success of NutriMan 2013 and NutriGirl 2014 this time NutriFirst will be organizing their first ever full transformation program.
They will be showing how proper diet and supplementation together with training can effective help one lose weight!
Supplementation will be provided by NutriFirst and Official trainer will be D’Fitness .
They will be training outdoor as well as showing up at some of the Safra Energy One gym in Singapore! So do watch for them and check out NutriFirst Facebook page for the latest update on their progress and what they are tdoing to effective SHRED.
Casting has officially ended! Now its time for them to SHRED do check out NutriFirst Facebook for their latest update!
Engaging a Personal trainer, taking tons and tons of supplement everyday and watching your diet. Is all this necessary?
I am writing this post because i heard a lot from people how they are eating clean, spending tons of money on a personal trainer, taking this supplement and that supplement but some how they are still not getting the results they wanted.
Something is actually missing, we have been only looking at the physical points to get fit however is your mind ready for a fit body?
The state of mind is very important, its not about how much you train or how many supplement you take or what diet you are doing because :
1. Even if you have the best personal trainer in the world, without the right state of mind you won’t be pushing yourself pass your mental barrier, everyday will be “uhh i am too tired to workout today”, “i think i am dieing, i can’t continue anymore”
2. regardless of what supplement you are taking, or even steroid. without handwork put in nothing is going to work. Muscle won’t grow just like this, they need hard training and proper nutrition!
3. Diet, most people often say, i am eating clean i am doing this doing that but why am i not seeing result and they quit the diet after 1 week or 2. You have been eating junk for the past 20 to 30 years, 1 week or 2 week of dieting is not gonna get you any where for sure!
Change your mind, your body will follow.
Seeing is achieving.
I don’t stop when i am tired, i stop when i am done.
Picture your victory and you already won half the battle ! Stay Focus, your body goes where your mind flows.
“Your Steak should be bloody, not your shin” – RockGuard
Your original rockguard to protect your shin when you are doing deadlift or rope climb during your workout. You can set your mind at ease when training, no matter how hard you rub against your rockguard you will be protected.
Especially during intense game or training you dont want to get affected because your shin hurts.
People who deadlift often uses high socks to protect their shin finds that their socks actually wear off pretty quickly. After using rockguard for 3 months it is still as good as new!
Knee injury: Patellofemoral syndrome — injury resulting from the repetitive movement of your kneecap against your thigh bone
Tennis elbow (epicondylitis)
Some of these injuries is caused by accident, however most of it is caused by muscular imbalanced. Muscle imbalanced is trigger point pulling its surrounding muscle which causes other part of the muscle group to be tight. The pulling spot is known as a trigger point, every one will have trigger point. Trigger point is form after muscle contract and a small area that is not able to relax back into the original state, causing a restriction in blood flow. Trigger point not treated after a long period of time get tighter and starts to affect the surrounding muscle group to be pulled.
There are a 2 ways to treat this, first you can go for a sports massage which will cost you average $90 to $150 an hour to get a deep tissue massage to release the trigger spot or you can LEARN how to perform a self myofascial release by attending the workshop conducted at Iron Fitness Singapore.
Some information about the Coach.
Rehab and Trigger Point Trainer
His knowledge and experience goes beyond physical training as he is a certified rehab trainer, allowing you to put your mind at ease as you’re always in good hands. The key to achieving fitness success fast lies in a coach who can take you there and is prepared for any situation.
Training is tough and while the results can be rewarding, it is also common that professional athletes suffer from injuries. Having a coach who understands your limits and able to execute recovery procedures is a definite must. And with his strong experience in trigger points, you can train and go all out without fear of injuries.
List of Certifications
CrossFit Level 1 Trainer
CrossFit Level 2 Coaches Prep Course
CrossFit Judges Course
Australian Strength and Conditioning Coach
Mix Martial Art Strength and Conditioning Coach
Singapore Sports Council NCAP Coach
Singapore Sports Council NCAP Olympic Lift Coach
Rehab Trainer Course accredited by Australian Physiotherapy Association, ACE & Fitness Australian
Master Rehab Trainer Course accredited by Australian Physiotherapy Association, ACE & Fitness Australian
Trigger Point Performance Ultimate 6 Trainer
Human Principles Introductory Sports Taping
Human Principles Advanced Sports Taping
Krav Maga Military / Law Enforcement Intensive Training Level 1
SAA IAAF CECS Level 1 Youth Coach Course
IAAF CECS Level 1 Youth Coach Course
Singapore Sports Council Basic Exercise Course
Singapore Sports Council Fitness Instructor Course
Singapore Sports Council Certified Personal Trainer Course
Singapore Sports Council Strength and Conditioning Course (Basic Level)
Singapore Sports Council Basic Sports Massage Course
Sport Nutrition ACE Approved Course
Singapore National Climbing Standards Sport Climbing Certification Level 1 s/no 128353
Singapore National Climbing Standards Sport Climbing Certification Level 2 s/no 204533
Location : 783 North Bridge Road, Singapore 198751
Attire : gym attire (singlet and shorts is fine)
What you will learn :
During the workshop you will learn and apply the proper technique to release trigger point (hands on, its gonna be painful). Learn about how some common injuries occur and how to treat it (shin splints, tennis elbow, etc). Learn what causes you to feel pain. Best if you have any pain or problem in mobility, write it down! Coach will have a answer for you on the day of the workshop!
What you will receive :
1. Iron Fitness Singapore Tshirt *1
2. Iron Fitness Singapore Trial * 1
3. Guide to trigger point (workshop notes)
4. Trigger ball
5. Full 2 hours session to understand how to release trigger point correctly.
Workshop Registration
The workshop will cost $120 but for heechai.com reader you will only need to pay $100 for the workshop! Do email me at heechaiong@gmail.com if you are interested. Limited slot only (6pax per class)
Send in your application now to heechaiong@gmail.com!
A lot of people faced the problem of a bloated tummy. These are some of the things i do to reduce my bloated tummy.
1. Drink lots of water! Every day i drink at least 4 litres of water to prevent water retention! Water retention occurs when your body doesn’t have enough water and your body starts panicking therefore it holds water.
2. Reduce your salt intake, increase in salt intake causes your body to store more water!
3. Reduce your grains intake! Some people might not be able to digest grains that well and therefore it causes a lot of stomach upset and bloating.
4. Reduce your milk(yes it includes protein shake) intake! Everyone is lactose intolerant to a certain extend, or during your early stages of life you might not have lactose intolerant but there is a chance you will get it in the later stages.
* you can consider taking whey isolate is regular protein causes you to bloat!
5. Reduce Processed food normally contains high amount of artificial flavoring and coloring together with MSG.
A lot of you who follow my post know i do a lot of buffet aka #teambulking dinner. People always asked how i eat so much but at the same time get leaner! Here is the 10 simple rules of eating that helps to get me my six pack!
heechai
1. Control your sugar intake. Canned drinks, ice cream, processed food and any form of fast acting sugar. Excessive sugar(energy) that is not used up will be stored as fats!
2. Low processed food or best no processed food. Processed food is usually high in sugar, artificial flavor, color and lack of essential nutrients! A lot is just empty calories. High processed food diet lowers the testosterone level in the body and a lower testosterone causes your body to store fats in the mid section.
3. Processed food thermogenic effect is different from natural food. Natural food is harder to digest as compared to processed food. Therefore Natural food require more energy to digest and therefore helps to increase your natural metabolism.
4. If you know that you are going to have a heavy meal at night, try intermittent fasting for your breakfast and lunch, it doesn’t really affect when you eat but more of how much food you eat!
5. Have a mix of diet, some days low carbs some days high carbs. Try training during low carbs day to let your body adapt to using more fats as energy instead of glycogen.
6. Avoid carbs and consume more meat during heavy eating! Meats will make you feel full easier as compared to rice or ice cream. Therefore less calories consume but you get to eat your heart out!
7. Avoid snacking, if you are heavy get a normal meal. Snacking on cookies or any food increases unnecessary calories intake.
8. Too much of anything is no good, not that you take 10 scoops of protein a day or a super high protein diet you wont become fat! Keep in mind protein is also calories, too much of it will be stored as fats as well!
9. Increase your healthy fat intake like salmon or animal fats. This will help to boost your testosterone level and give you a boost in muscle growth! The more muscle you have the higher your metabolism!
10. Follow thru your diet, if you cannot have carbs that day do it! Have more meat instead , if you need carbs that day, make sure you load in your carbs! Follow thru and you will see results.
This is just some of the ways i used to keep myself lean, if you find me extreme all i can say is “it takes extreme ways to get extreme result” it depends on what you want. Use whatever you find it useful and hope you see good results from it!
Alright this post is dedicated to people who just started their journey on building the aesthetic physique or wants a healthier lifestyle and have no idea how to use protein to make some gainz..
1, Protein can be taken anytime of the day. It just like your food. Don’t be bother too much on the timing.
2, Taking protein shake during workout doesn’t help much in recovering your muscle. Protein takes at least 1 to 2 hours to digest into amino acid, if you want something to aid in recovery during training have Branched Chain Amino Acid (BCAA) drinks instead.
3. Protein powder is not a meal replacement. Vitamins and minerals has been filtered out in the process of producing whey. So you still need to consume your real food and not survive on purely powder alone.
4. Your muscle won’t shrink just because you forget to consume your protein shake after training. Keep Calm and find some food.
losing his gains meme
5. Lastly looking at the label when product A say 60gram protein per serving and product B say 24gram per serving. It doesnt mean that product A is better it just means that the scoop size/no. of scoop require is bigger/more. If you consume the same amount of powder as product A you probably will get a similar amount of protein per serving.
optimum nutrition pro complex supplement facts
Train hard train smart. Leave a comment below if you have any question and i will try my best to answer you.
Fat burner won’t get you the cover model 4% body fat. Yes it don’t! Those low body fat percentage comes from special dieting and manipulation of hormone.
The main goal of the fat burner is to increase the metabolism of your body.
Most fat burner increase metabolism by rising of the heart rate by using caffeine, green tea extract.
Heart rate increase makes the body work harder and in return more calories is burn.
For a fat burner to work the amount of calories consume must be less than Calories burn (Fat burner + Resting Metabolic Rate (without doing anything + workout )
There is no spot reduction. You will burn fat over all and not only on tummy alone.
Avoid using fat burner for more than 2 month straight because our body adapt and the fat burner will get less effective after.
Avoid taking fat burner at night as it will affect your sleep (caffeine)
Fat burner can be taken before training as a pre workout as caffeine provide you with energy.
Without proper dieting and nutrition, fat burner will have minimum effect.
This post is delegated to people who says that a fat burner is not working for them. I do get asked pretty often in NutriFirst saying that this particular fat burner is not working or not effective can you recommend me something stronger.
My first question to them normally will be how do you define “effective”. I believe a lot of people have the misconception that a fat burner burns fat directly and if you take a bottle of fat burner you will be able to lose a lot of weight without doing anything to your workout or diet. So what exactly can a fat burner do for you and how to use a fat burner?
A fat burner does work, it increases your metabolism rate normally by the use of caffeine and green tea extract. What this does is it activates your fight or flight mode in the body, which increases your heartrate therefore creating extra work for your body. People will experience things like sweating and increase in heart rate. Fat burner also provide you with more energy and focus, so you can workout harder for your training.
How to burn your fats? Fats is burn when you consume less calories than what you burn. So if you consume a fat burner but you increase the amount of food consume, there wont be any effect for the fat burner. So to be effective in losing fat, you can use your fat burner to kick start your workout by giving you more energy during training so you burn more calories and of course have a proper diet plan.
For ladies trying to lose weight aim for at least 1300 calories and for guy at least a 1600 calories a day. Plus Minus for every individual, as everyone is different. However this will be a rough guide for maintenance. Any lower will cause you to lose too much muscle mass and causes your body to go out of function as it doesnt have enough energy.
For any question you wish me to talk about email me at heechaiong@gmail.com
10 Things that you should know before purchasing a protein shake, i came up with this post because i often get asked by people question about protein powder. So here we go here is my 10 things!
1. Protein shake is just like your food they are derived from milk, beef, egg depending on the brand you choose. So it is not some magical thing that you take and will make you grow big suddenly.
2. You can consume your protein shake anytime of the day. Its just like your food, if you find that your current meal for example, breakfast doesn’t have enough protein to feed your body you can supplement it with some shakes.
3. Some of the more preferred timing to consume your protein will be in the morning once you wake ( when your body is hungry for nutrients) 1 hour before training (helps to prevent muscle from breaking down), post training (helps to recover your muscle), before you sleep (so you won’t go hungry during sleep) and lastly anytime when you feel that you need additional protein.
4. On average if you are training 3 to 4 times a week, you should try to consume about 1g of protein per pound of body weight for optimum recovery. Example if i weigh 73kg i will need 73 * 2.2 (convert to pound) = 160grams of protein a day.
5. If you are lactose intolerance, meaning after taking milk protein you have bloating, diarrhea or vomiting, that particular protein may not be suitable for you, go for pure isolated protein, egg protein, soy protein or beef protein.
6. Isolated protein is the cleanest protein of all, then comes your concentrate protein. Isolated protein when thru another process of filtering so it contains almost zero lactose, fats and carbohydrate. So people who is lactose intolerant or dieting for competition this protein is the choice for you.
7. Hydrolyzed protein simply means that the protein powder when thru another process of refining and the powder is finer and easier to absorb.
8. Time taken for protein powder to be digested. (whey isolate about 1hour, whey concentrate 1 to 2hours, egg protein 4 to 6hours and casein protein 6 to 8 hours)
9. Whey isolate and concentrate is best take post training because it digest fast and casein protein is best taken before sleep or in the morning because it keeps you full.
10. It doesn’t matter which brand of protein you consume, protein is still protein if the content is the same. To the end it really depends on which brand you feel comfortable with and if it taste good so you look forward to consuming your protein powder.
If you are traveling to Melbourne do check them out!! Here it goes!
trainasp
Checkout the huge training space and high roof they have! You feel like working out just by looking at the gym right? That is because this gym is specially design to peak your performance with special lighting and arrangement to elevate your mood when you are working out there!
Anybody in for a Strongman session? Totally breathless after a session of strongman class, running with the cans, lunges, farmers walk superset giant set anything you can think of to give you your best workout of your life ONLY at ASP!
Extra thick grips on the dumbbell so you get to activate your forearm more and look swole like a Popeye after a few sets of biceps curls. 😉Anybody says prowler? Yes this is a killer.
bicep workout
Enough of talking now, if you visit Melbourne and you are looking for a gym the TRAINASP will be the best gym to look for! Excited? Take action and start moving!
“Adult is above 21 years old even with valid student identification.
Student is 21 years old and below with student identification.
Senior Citizen is 65 years old and above with identification.
Entrance fee for Adult is $4
Entrance fee for Student is $3
Entrance fee for Senior Citizen is $3
Membership for Adult is $55/month
Membership for Student is $45/month
Membership for Senior Citizen is $45/month
One time $10 administration charge for new membership”
Awesome facility with 2 power rack and 1 smith machine! Both power rack is equipped with weight lifting platform and bumper plate for your heavy lifting!
power rack 2
Stable bench for heavy presses!!
Power rack 1
cardio area!
5 cardio machines!
gym bench and dumbbells
dumbbell rack with weight up to 50kg!
the gym nation feng shan, 50kg max weight
the gym nation feng shan, bumper plate.
Hardly any gym in Singapore that has weight lifting platform, so you dont have to worry about dropping the weight. Sometimes i really hate it when we are unable to drop the weight, its safety issue during training. You do have a bad day sometimes and might fail on reps or when you are trying to push for extra reps. I just want to be sure that i am able to save myself when needed. Instead of saving you, some gym owner will want to save their weights first “hey dont drop the weight” (just ranting)
Anyway do visit them at for a trial today! for more information here
By keeping you in the dark, we promise this to be a challenge you’ll remember!
This is the tricky one as i dont know what it is gonna be, but i love surprises so it better be a tough one !
OBSTACLE 1: CURVE ANALYSIS [NEW]
Pull yourself over 1.5m high cement pipes.
Your task:
Pick up speed as you approach the first cement pipe (with diameter of 1.2m).
Jump and pull yourself over the top of the pipe.
Hop off the pipe and continue to hoist yourself over the 2nd cement pipe (with diameter of 1.5m), with the help of a low platform.
If you are unsuccessful in your first attempt, you are required to make another attempt at the RETRY queue. If you fail in your re-attempt, 5 minutes will be added to your final timing as a penalty, and you will be allowed to continue with the course.
this should be easy as we always need to clear the low wall in the army!
Steady yourself and step onto the balancing beam. Start off with the sloping 2-inch beam and jump across to the next set of broader beams.
Balance yourself to step up and across to the next set of beams.
Jump off over the cone at the end of the beams to clear this obstacle.
If you are unsuccessful in your first attempt, you are required to make another attempt at the RETRY queue. If you fail in your re-attempt, 5 minutes will be added to your final timing as a penalty, and you will be allowed to continue with the course.
needless to say we are all so familiar with this, we did a even higher one in army SOC!
OBSTACLE 3: WIRE HOUSE [NEW]
Untangle yourself in this 4m long web of bungee cords
Your task:
Put your flexibility to the test by working your way through the maze of bungee cords tied across this 4m long structure.
Bend, dodge and duck through the web. Crawling on all fours on the ground is not allowed.
This can be a little tricky, hopefully the hole between the ropes is bigger, if we trip on this it is not gonna be fun anymore!
OBSTACLE 4: PEAKS & TROUGHS [NEW]
Scale up and descend these 3m high sloping structures
Your task:
Pull yourself up using the rope on this 3m high sloping structure.
After reaching the top, descend using the wooden blocks on the other side of the structure.
Ascend and conquer the next 3m high slope with the rock-climbing grips. Slide down the other side of the structure.
If you are unsuccessful in your first attempt, you are required to make another attempt at the RETRY queue. If you fail in your re-attempt, 5 minutes will be added to your final timing as a penalty, and you will be allowed to continue with the course.
Sliding down to victory always seems like a fun thing!
OBSTACLE 5: WORKLOAD
Carry a 20kg sandbag and run 100m.
Your task:
Pick up a wet 20kg sandbag from the water trough.
Carry it and run a distance of 50m forward and 50m back to your start point.
Place the sandbag back into the water trough.
If you are unsuccessful in your first attempt, you are required to make another attempt at the RETRY queue. If you fail in your re-attempt, 5 minutes will be added to your final timing as a penalty, and you will be allowed to continue with the course.
Wet sandbag could add on additional weight to the 20kg, this might not be as easy as it seems. putting it on one side of the shoulder should make the whole 100m run easier.
OBSTACLE 6: LEAP OF FAITH [NEW]
Take a 2m leap of faith
Your task:
Climb up the 2m high tower.
Approach the end of the platform. Walk with care and do not run!
Aim for the pole that is 1.2m away and leap off. Stretch out to grab it if you can.
Hang on to the pole and lower yourself onto the crash mats.
I think i am gonna jump straight down for this!
OBSTACLE 7: LATERAL MOVE
Power through two sets of parallel bars
Your task:
Make your way across a pair of 6m-long parallel bars using your hands.
Manoeuvre down a second set of parallel bars, with your hands on one bar and feet on the other.
If you are unsuccessful in your first attempt, you are required to make another attempt at the RETRY queue. If you fail in your re-attempt, 5 minutes will be added to your final timing as a penalty, and you will be allowed to continue with the course.
walking with the parallel bar could be a killer for most, but there is a technique to it, try swing your body from left to right as you move and let the momentum carry you over!
OBSTACLE 8: THE NETWORK
Climb up and down a 3.2m high 3-ton truck using a rope web.
Your task:
Get on all fours to climb up the rope web.
When you get to the top of the truck, turn around and descend the rope web on the other side feet first.
Avoid getting your limbs trapped in the net as it will slow down your progress.
hopefully i dont get stuck on this! after all the running, for this obstacle. take it slow.
Seems like this year they remove the mud water obstacle which is great in my opinion. Anyway have a good run everyone, take it slow and remember to use your foam roller to warm up your muscles to get more flexibility during the obstacle tomorrow. Proper stretching is a must and remember to stay hydrated by drinking lots of water tonight! See you all tomorrow!
Foam rolling self myofascial release, helps with releasing the tension of your tight muscle by having pressure on a specific area and rolling over to loosen up the muscle. Foam rolling is like having a deep tissue massage, the difference is you can do it on your own.
There are so many benefits of rolling, i got to know about rolling quite a while back when i was training with Samuel at his Hulk Lair! However i didn’t really took rolling that seriously at that time as i found it troublesome and normally for my training i don’t really do any stretching before or after my training. So after many years my muscle got tighter and tighter and i was experiencing lower back pain and my neck and shoulder is always very stiff.
Until one day i went over to Iron Fitness Singapore, where coach kelvin saw my problem during squating. He told me my lower back is too tight and ask me to lie down as he performed a trigger point release on me. He advice me to roll more often and showed me how i should be doing it using the foam roller and a ball. There is a course that you can learn more about rolling for more information do email me @ heechaiong@gmail.com
foam roller course
There are a few kind of roller out there and today i am going to touch on the Rumble Roller! After rolling on a few different kind of roller, Pipe .. yes in iron fitness singapore we use white solid pipe, the normal foam roller. I personally feel that rumble roller goes deeper into the muscle giving me a more intense pressure on the specific point which is better in releasing muscle tension. It feels like someone’s elbow is rubbing across your muscle.
I would highly recommend this self remedy because it is easy to learn and you can do it any where. During the days where you are not going to the gym you can consider having a 1 hour rolling session at home! This not only aids in recovery it will also help with your flexibility. This will surely help in increasing your lift.
For more information on the next rolling course or if you wish to purchase a rumble roller ($78) do drop me a email at heechaiong@gmail.com
Singapore fitness blogger heechai is going to start my training at Iron Fitness Singapore for the next 2 month!
iron fitness singapore
Iron Fitness Singapore is the first and only full-fledged strength and conditioning gym in Singapore to use the conjugate training method.
Their program is proven to increase athletes’ strength in as little as 3 months and achieved their fitness goals.
If you are interested in improving your strength do visit their website or head down for a trial! They are located near Lavender mrt, less than a 10min walk you will be able to reach them. (783, North Bridge Road, (S)198751)
I had my first ever one rep max test (1rm), this test is used to gauge the strength of the individual so it can be used during the training. Some will require you to work on 50% of your 1rm some 110%. Normally we carry out 1rm test every 3 to 4 months to gauge your progress!
My 1 rep maximum test for squat followed by bench and deadlift.
30% to 50% for 8 reps
60% for 5 reps
70% for 3 reps
80% for 1 rep
90% for 1 rep
Max for 1 rep
+- 2.5kg 1 rep
When attempting one rep, keep calm. Take a deep breathe hold it. And execute. Maintain a slow and steady pace (so the bar wont bounce) when going down and then explode up. Holding the breathe so you will keep your lungs full and your body tight, unlike bodybuilding which practices breathing out this is something really different.
At the end my one rep max for
Squats : 110 Kg
heechai squating
Bench press : 110 Kg
deadlift : 135 Kg
heechai deadlift
A few things that i would like to get out in this 2 months will be
1. to increase my squats to 150 Kg
2. bench press to 130 Kg
3. Deadlift 175 Kg
4. To improve my lower back strength, i haven’t been able to squat will is partly due to my lower back injury as well. I will be doing a lot of foam roller in the gym and under coach kelvin specific rehab training i will build strength and improve my flexibility.
5. and of course with my new strength i will training to get my IPPT Gold again! Aiming to hit 2.4km under 9:30min!
I will be constantly posting up my training at my instagram page! Do follow me on my quest to become fitter!
Tabata training at dfitness gym today. Tabata training is a form of high intensity interval training. It is very effective for losing fats and building muscle. It consist of 8 set per workout. 20 second work and 10 second rest per set. It is a fast and effective workout, normally will last up to 30min.
So this is really free style you can do it any way you like. Even a mixture of full body workout will be good as well. More information can be found here
First of all let me give you a little background of what high intensity training or HIT is. Don’t mix up HIT with high intensity interval training(HIIT). They are both different.
HIT is all out hardwork on each set. Each workout will be only last about 25 min excluding the warm up. You are to perform 10 to 12 exercise, each exercise will be a set to total failure. Every rep is a control movement 3 second up and 3 second down. If you are able to hit 12 reps or more you need to increase the weight. you should hit failure about 8 reps then get your buddy to help you up on the positive and you try to hold as long on the negative as possible.
True failure.
How do we define true failure, my take on this. You only hit true failure when your friend tells you to do another rep and you can’t get it up. There is a difference between telling yourself and getting a command from a third party. Unless your mind is so program to this kind of extreme pain, you won’t be able to reach your maximum potential. because our human body is so smart, they will try to prevent us from killing ourself.
The failing mind.
How do you determine a true failure? Does your body fail before your mind or mind before your body? Alot of us would say it’s mind over body. However you body will try to prevent you from killing yourself as that is our body is naturally born for survival. So it’s gonna be near impossible to kill yourself.
You need a Training partner.
Only someone who knows your plan know how to kill you. Only when you get a command from the other party there will be a chance that your mind will go for the 10 reps.
I tried killing myself several times (in the gym) however the pain I get after the 6 rep is that bad that I had to stop on 8. I tried various ways like rest pause where I pause for 5 to 10 sec then continue another 3 reps but that doesn’t bring me to the true failure that I am looking for. Always ended up doing around 20 reps instead of 12.
My way of doing it with a partner will be 3 sec up 3 sec down for the first 6 reps followed by slight spotting from your partner to continue another 4 reps in 3 up 3 down and end off with 2 reps of negative maximum hold for negative. When you failed, that is normally not your true failure. So go for one more rep, you are still alive at this moment. The workout should be of an intensity that you will not be able to stand up or talk properly for a while.
So the 12 exercise will include everything. It’s a full body workout. Here is a example.
1. Leg press
2. Leg extension
3. Leg curl
4. pull up 30 sec up 30 sec down 1 set.
5. Lats pulldown
6. Dips 30 sec up 30 sec down
7. Dumbbell flyes
8. Bench press
9. Barbell military press
10. Bicep curl
11. Tricep pull down
12. calves raises
We will repeat this 3 times a week. Monday, wed and Friday. Sat sunday rest and continue training back on Monday.
Here is a photo of me 2 weeks back. Let’s see how much gains I can make.
The latest product by BPI Sports – 1.M.R vortex fruit punch pre workout supplement is here!
Given to me by a good friend, however this product will not be available in Singapore nutrifirst due to a ingredient that is banned by the Health Science Authority (HSA) – Yohimbe
First review on the supplement facts. BPI is famous for their small serving and this time instead of the usual 5gram scoop like 1.M.R, this is a 3 gram scoop!
ingredient list contains caffeine which is about 2 cups of coffee and vasodilator like yohimbe and niacin. Does not contain any creatine.
Taste is pretty okay for the fruit punch flavor. although the scoop is only 3 grams the taste is pretty strong. More towards the sweet part and ending when you swallow, its abit sour. 6/10 for the taste.
effectiveness – 8/10 it may be due to the fact that I didn’t take any yohimbe in the past, so I feel more energize after taking the product. It does give me the mood to workout and focus during my training.
Highly recommend this to people who is looking for a supplement that gives then energy and no other bullshit.
Ronnie Classic 2013 which is held in Ancol, Jakarta, Indonesia, Ocean Ecopark Convention Center at December 6 – 7, 2013
Presented to you by Fitlion and brought to you by DNI
ronniecolemanclassic2013 poster
ronniecolemanclassic2013 registration
Registration
ronniecolemanclassic2013 weight in
Weigh in
ronniecolemanclassic2013
ronniecolemanclassic2013 Under 70kg
prejudging
ronniecolemanclassic2013 80kg below
ronniecolemanclassic2013 80kg below
ronniecolemanclassic2013 80kg above
Event booth
Few supplement company participated, i got myself some supplement which is banned in Singapore to try out!
Especially for the brand GAT which is endorse by Big Ramy! Review of the product will be coming soon!
ronniecolemanclassic2013 pharmafreak boothronniecolemanclassic2013 FitLion and DNI booth
Fitlion just started their online supplement company in Indonesia as well, definitely not No.1 yet but all the best to them!
Didn’t get a chance to shoot the finals as my camera battery when flat on my Canon Ixus 500 HS, gonna get a few more battery pack i guess! Anyway for more Photo for Ronnie Coleman Classic 2013 here
Although i am pretty disappointed with the result, it was a fruitful event for me.
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