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Dreams are what you wake up from.

14 years of Livejournalling, and hopefully, more to come.

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:: I love Vegetables, Fruits and Milk! ::

Essentials for a healthy diet.
Must go easy on full cream milk though.

Busy day at work, but the strenuous 45min workout helped.
Triggered off the adrenalin in me.
Gym is good.

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hey... my fav brand of milk, esp strawberry flavor. *slurps....*

im constantly feelin nauseous and stuff..sth's wrong wif me..argh

eat more fruits!

hey dude,

would you be nice to tell me the components of your 45min workout?

i wud really appreciate it! :)

Note: Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up.

Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps

The workout should last no longer than 45 minutes! Plan your rest between sets accordingly so that you finish in this time period. Studies have shown that after 47 ½ minutes of intense weight training, your cortisol levels shoot up. This means that the longer you workout AFTER 47 minutes, the LESS results you will get and the more likely you will overtrain. So get in the gym, lift hard, stay focused, and get out.

The most important thing is that you lift to absolute FAILURE! This is not an option. It is almost 100% necessary to have a workout partner. If you need to get 8 - 10 reps, choose a weight that allows you to get 8 - 10 reps… but not even ONE more.

I am serious!

Once you reach your last rep, you should not be physically able to do another one, no matter what. If Britney Spears promises to date you if you get one more, it wouldn't matter. You should NOT be able to do it. Only you can judge if you are truly putting all possible effort into each set.

Unlike programs where you are doing 4 or 5 sets per exercise, you only have one chance to blast your muscles. Don't waste it!

You will also notice that all the exercises are compound movements. We are NOT doing any isolation exercises. Let Richard Simmons do them. We want to get huge and strong and the only way to do it is by using these exercises.

Perform each set with good form. Cheating will only hurt your gains. Do each rep slowly and do not use momentum. Each rep should use a full range of motion and take approximately 2 seconds on the way down and 2 seconds on the way up. Do not "jerk" the weight up. Slowly move it up and down. Use lighter weight if you must. This is VERY important to your gains so don't ignore this!

I love me too! la la la.

what about peanut pancake? :P

strawberry flavoured FULL-cream milk used to be my favourite in primary sch.

that was when i was 140% overweight.

now it taste weird to me. hrm.

go easy on the yam leaves :P

now that you mentiond it, i just snipped them last night!

and hey i see you face! and i see lots of resolutions.


*checks dictionary for the meaning of gym... seems to have forgotten*

I love fresh raw salmon belly, strawberry cream cakes and ice-cream

raw salmon belly's fatty!
so are the rest!

second the diet.

i think i will buy you an apple instead of coffee (for the laptop).
economic crisis.

i dun drink coffee.
you've bought me something already. thankew.

it may seem impossible to you, but i have never have that dutch lady milk before in my whole life.

What a spirit, this guild need peoples like you heh , welcome abroad ,Btw just added you to my list , hope you wont mind =)

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