Nur Hazwan’s Bodybuilding Blog

Day 1 of Ramadhan will commence on this Saturday. This means no consumption of food and fluids from dawn until dusk (roughly about 12 hours of fasting). I think I will not have problem with this practice as I’ve been doing this since I was 5 years old. I expect a (drastic?) drop in my bodyweight as well as muscle mass during this 30 day period. However, I am going to take this opportunity to start a new eating habit (oatmeal, chicken, whole eggs, tuna, protein) and hopefully my body will look leaner, Insyaallah!

German Volume Training

• 10 total sets per exercise
• 60-90 secs rest interval in between sets
• 50-60% of 10RM

Monday:

• Incline Bench Press 10×10 (13.5kg)
• Deadlift 10×10 (135lbs)
• 50 chin-ups/pull-ups
  

Tuesday:

• Machine Shoulder Press 10×10 (130lbs)
• Bicep Curl 10×10 (7.5kg)
• Skull Crusher 10×10 (7.5kg)
• 4 supersets of leg raises & crunches (10 reps each)
  

Wednesday:

• Incline Bench Press 10×10 (13.5kg)
• T-Bar Row 10×10 (35kg)
• 50 chin-ups/pull-ups
  

Thursday:

• Machine Shoulder Press 10×10 (130lbs)
• Bicep Curl 10×10 (7.5kg)
• Skull Crusher 10×10 (7.5kg)
• 4 supersets of leg raises & crunches (10 reps each)

Week 4 wasn’t as productive as I would have expected. But it’s okay. Life is never perfect Here’s the next plan starting from tomorrow onwards:

• Dropset for every last set of each exercise
• 50 chin ups on Tuesday and Wednesday
• 38 minutes of treadmill walking at 5.5mph and 5.5 incline
• Heavy breakfast everyday (1 cup of oatmeal + 3 servings of protein shake)

• Dropsets in the last 2 sets of each exercises
• 36mins of steady-state cardio each day
• 50 chin-ups on Chest (Tuesday) & Shoulders (Wednesday) workouts
• ‘High-reps’ bicep/tricep workout on Friday morning

Target weight: 88.7-88.8kg
Present weight: 89.1kg

Here’s the plan for the workouts for next week:

• 34mins of cardio
• Adopt drop-sets (for 4th and 5th set)
• Do a total of 50 chin-ups/pull-ups (different type of grips) after every set
• Bodyweight drop from 91kg to 90.5kg by this Thursday.

I should see more difference in the back muscles especially the upper back as well as tighter body. Distinct abs? Perhaps…

Based from the progress pictures that I have taken recently, I feel that my front pose is thicker and bloated than last week. I suspect that it must be due to the high sodium intake from the dory-fish-buffet that I had on the night before. I am satisfied with the present back development. Middle back is a little thicker and the lower back shrank. However, I’ve to ponder on the reasons why I cannot bring out the separation between the arms and the deltoids.

For week 2, I will extend my steady-state cardio session (walking on the treadmill at 5.6kph at 5% incline) to 32mins. Last week, it was 30mins. Besides that, for every last set of each exercise, I will spend longer time on the eccentric movements (5-10secs). I want to see how my muscles will react under the extra intensity. Okay, that’s all for now. Peace.

Recently, I was reading an article from T-Nation. It’s about a program that can offer maximum hypertrophy if performed under certain conditions such as the muscle must be under tension between thirty and    forty-five seconds. For myself, my average sets lasted like 10 to 15 seconds only.

So how can I apply after reading this great article?

• Every movement was done for 30 seconds at first, and then progress by   increasing the lifting time by five seconds every week.
• On each exercise, use a moderately heavy weight on the first two sets (12 to 15 reps at moderate tempo). Use about 50% of that weight on the third set, and go for as many reps as you can get in the designated amount of time (Superset, dropset, partial reps, static hold, longer negatives or flex harder at the top for peak contraction).
• Do a 1:3 work-to-rest ratio.

I am keen on experimenting with this program after my 6 week challenge has ended. Anyway, here is the address to the wonderful article: http://www.tmuscle.com/free_online_article/sports_body_training_performance/my_greatest_gains_ever_dave_tate

Thank you for reading. Have a pleasant day!

Nothing related to my beloved bodybuilding. I happened to find this old music video in Youtube while randomly watching videos. Enjoy!

Monday: Back Workout

• Lats Pulldown: 5×5 (3 minute rest interval)
  
• Seated Cable Row: 5×5
• One Arm Barbell Row: 5×5
• Upright Row: 5×5
• Dumbbell Shrug: 4×10
  
• 30 minutes of cardio
• Leg Raises & Crunches: 4×10 (No rest; back-to-back)

Tuesday: Chest Workout

• Machine Flat Bench Press: 5×5
• Incline Bench Press: 5×5
• Close Grip Bench Press: 5×5
• Bench Fly: 4×15
• 30 minutes of cardio

Wednesday: Shoulder Workout

• Machine Shoulder Press: 5×5
• Front Raise: 4×10
• Side Raise: 4×10
• Rear Raise: 4×10
• 30 minutes of cardio
• Leg Raises & Crunches: 4×10

Thursday: Legs & Arms Workout

• Leg Press: 4×20
• Romanian Deadlift: 4×20
• Leg Extension: 4×20
• Leg Curl: 4×20
• Barbell Curl: 10×10 (30 seconds rest interval)
  
• Skull Crusher: 10×10

Friday: Rest

Saturday: Rest

Sunday: Recreational Swimming (~1 hour)

Read the rest of this entry »

Ok, I’ve been working out for the past 3-4 weeks. The objective of these workouts ( 4 sets of 8-10 reps plus 20 minute  of ’steady-state’ cardio) is to allow my body to familiarise to the exercise regime once again after 2-3 months of missing in action due to school commitments.

Next week, I’m going to change my routine quite a bit. Feel like doing the 5×5 (3 minute rest interval) for the next 42 days. I’ll have to do something with my diet. Or else, there won’t be much progress ( I want to bring down my weight from 91kg to 89kg). Oh, before I end this short post, I will be updating the progress picture section every week. Hope everything goes well…

My final semester examination is around the corner! 18 more days :) This means that I will be joining the workforce soon! Diet has been sucky. Junk food (Mc Donald’s, Burger King, KFC etc). Whenever I am loaded with school work, I can’t control myself! I bet I have put on several pounds! Yipes!!! In addition, I’ve been getting very little sleep. 5-6 hours to be exact. I’ve been trying to catch up with my studies at late night.

Hopefully, when this final exam is over, I can finally resume my quest for a healthy body!

After thinking hard about it as well as analyzing the lyrics of the song ( Always be my baby) in the previous post over and over again, I think I have made my decision.

But before that, I need to mention something here. I love her so much. We had so much fun and adventure together. We experienced the highest and the lowest point of our lives together. We shared many things (physically, mentally, spiritually and emotionally) as a couple. I am grateful that she’s a part of me. I’ve changed for the better ever since she came into my non-existent life. These memories will never leave me. Never!

I will set her free to pursue whatever she needs to succeed in her life. I want her to do soul searching for this period of time. Hopefully, she will find out that I AM the one who completes her ‘life jigsaw puzzle’.

Ya Allah, I hope when she return to reveal her decision to me, I hope it will be the greatest and best news in our lives.

Ya Allah, I’m doing this because I love her as well as Yourself very much.

Ya Allah, please grant my wish and give me your blessings so that she will be back with me in the near future.

I am not sure what is going on in my life. Somehow, I feel like I am being fooled around by my best friend. I am not sure about my current relationship status.

She said she wants time to be alone ‘for a while’. She wants no form of communication from me for that period of time. How can our love last when there is no communication? I know I did nothing wrong. She claims it’s all about her. She needs clarity in her life which she isn’t getting. I don’t understand what she means.

She even has the guts to give me an ultimatum. If I don’t allow her to be alone, she would leave me forever. It’s painful for me to hear that from her.

I love her alot. What should I do?

I am starting to feel lonely inside. My girlfriend who just started work in a large company, has been busy almost everyday. Back when we were in school together, we would call each other 3-4 times a day. But now, we get to talk only during bedtime. I tried to message her everyday telling her how much I miss her. But there is hardly any reply from her lately. Does working really take up alot of your time? I am not sure because I am still studying. God, I am so scared about us.

Besides battling with unhealthy food, I have another old bad habit (since I was 13-14 years old, I think). I will always feel guilty and hate myself after doing it. That habit of mine is surfing pornography websites. Damn! I can’t believe it that I’m revealing this to you, readers. I haven’t been watching one for the past 3 days ( I know, it’s pathetic but at least I’m starting somewhere). Few minutes ago, I have this urge to log onto one of my favourite sites. I tried to refrain myself by blasting music into my ears. At the moment, that urge disappeared. I guessed it worked. (Thank god!)

I’ve got this feeling that I’m going to struggle with this for a very long time. I shall take one step at a time.

I MUST CHANGE FOR THE BETTER!

I need to be a good son as well as a good boyfriend. May God help me during these difficult times.

Workload is piling up. And I resort myself to eating and thinking nonsense. This has to stop!

Focus!

I am rushing for my workout. Here’s an update about me for the past month.

• I am getting stronger on each exercise.
• I’m able to increase my total workload (load x reps) by at least 2.5% every week.
• I’ve placed a bet with my training partner recently
• Whoever loses the least bodyweight in 3 months will have to treat the winner $50 of food.
• Schoolwork (assignment(s), test, final year project) is piling up.
• I am ‘back’ with her again.

Day 2. Demons are still hogging my thoughts. As hard as I tried to ignore them, I kept falling into their traps and teared up again. How long must this torture continue? It’s not good for my precious heart.

I am starting to love morning jogs around the neighborhood (20-25 minutes) inclusive of 3 sets of body-weight chin ups. Although it is not intensive, my thoughts become clear and my heart doesn’t feel as heavy. Great! Now I have to adjust my diet.

One step at a time.

Brokenhearted.
Defeated.
Loser.
Boring.
Indecisive.
Low self esteem.
Low self confidence.

This was how I felt when the love of my life (3 years of wonderful relationship) decided to cut all ties with me abruptly. No words can explain the amount of disappointment surged in me. The dream to be with her forever did not seem to come true. She has her valid reasons. But I don’t. Life isn’t fair.

Strong.
Determined.
Passionate.
Dedication.
Consistent.
Focused.
Goal oriented.

This is how I am feeling at this moment.  Long time ago, I told myself if anything happens between us in the future, bodybuilding and my religion (Islam) will save me from doing stupid things. I have been reading many training and nutrition articles. They serve as my ‘knowledge ammunition ‘. I knew this will come in handy especially during ‘rainy days’. Now is the time to take permanent actions:

1. To pursue my bodybuilding goal. Participate in Muscle War 2011 competition for the first time in my life.

2. Be closer to God. He is the one who decides my fate. I can plan and take actions but it is Him who decides the final outcome.

3. To do well in my final semester. I aim to achieve a Gpa score of at least a 4.0 out of 5.0 and clinch an ‘A’ for my Final Year Project (FYP).

4. To help others physically and spiritually. There are many people out there who are going through tougher times than me. My setback is peanuts compared to them. They deserve better lives. I will do my best to serve them no matter how challenging it will be.

On a final note. I would like to share my prayers with the Bodyspace community.

"Dear God, I seek your assistance and guidance. Please find me a girl who will love me more than I love her in the near future.  It’s not because she has to. It’s because she loves me and yourself, The Almighty. Amin."