Mr. Farang’s mumbo jumbo corner

damn! I hate injuries….it means I can’t run for sometme. shittttttttt!!!

I gotta lift even slower now.

Incline DB presses @ 95lbers and Incline Bench Press 225lbs, yes I hit it finally after back injury late last year.

My workout is improving, I feel. Poundages have been slowly increased from week to week. Not a significant jump. I am not the kind that tends to sacrifice form & muscle feel for high poundages. Consider my working hours, diet, very very humid weather make it worse. Lethargy from water loss (due to high humidity) is terrible.

With water loss, you basically feel sleepy and to drink coffee to spark yourself up, it only makes you more lethargic due to its direutic effect. I have to substitute it with water or tea. Tea helps to spark my energy without the feeling of lethargic. That’s me.

My next target is to increase the reptitions for incline DB Presses, Incline Bench Presses; that’s for chest.

I’ll update my short term targets next few weeks.

So I have officially joined a new gym near my workplace.

Lifting heavy is one thing.

You can always decrease your reps, increase slightly the speed of motion, decrease the negatives, whatever makes you feel comfortable.

Today I lifted to the 90% of my max weights thus far. E.g. what I did today was a superset of leg presses vs. Box jump.

It’s the first I attempted 12inch above knee height for a box jump.  Damn, it was hard. LMAO!!!

A typical 8inches above knee height, I could box jump 18 - 21 reps. Today I could not! I hit the max 8 - 10 reps for 12inch above knee height.

It was hard but it was worthy. I perspire a lot after those box jump sessions.

Try it sometime. Box jump helps to lose weight. It worked for me.

I managed to lift 90lbers on Incline DB Press yesterday. My quest to lift stronger continues on course.

What I did was gave myself a little rest something like 40seconds rest. My usual rest time is around 20seconds.

Gave it a shot of 10reps but failed at 9.5 reps. LMAO!!!

Going forward with my lifting scheme, I will lift heavy with small increments per set but emphasizing on the slow motion especially negatives.

I read that negatives build power……whatever. Experience taught me so however, negatives build strength and muscles.

Never cease to experience and change your workouts as frequently as you like. Focus on your objectives, short term changes are necessary.

Well, I have been focusing on my shoulders a little bit. I throw in 1 shoulder exercises on other bodyparts training days.  The focus on shoulders have given me some twitching on the front delts lately…:D

Reason being I feel my front delts and overall shape of shoulders are not developed properly. I had help from a gym trainer, who is kind to give me tips.

Today is a shoulder training day, shoulders and some abs training. So I hit these few exercises.  DB Shoulder presses, Machine Shoulder press, 25lbs plate front laterals, cable side & rear laterals and…Smith BTH military presses. Finished off with ball crunches.

I kinda like sequence of exercises. Normally, I noticed my fellow gym members tend to hit the BTH Military presses right from the start. For me, I prefer to switch around to give the body some form of "shock".

May be the next time, I could hit the lateral movements prior to hitting pressing movements. Well, I want to mix it up to shock my body a little bit.

Today I hit 85lbers comfortably on the 3rd set of DB shoulder presses. the 4th set of the same weights killed me. LOL!!! :p I’ll try again next time.

I also enjoyed the 25lbs plate front lateral…..I hit the sweet spot ROM and emphasized on the negatives. Boyyeee!!! The shoulders burnt thoroughly.

Next to me is also a dude hitting the same exercise. It’s weird people looked at me (bigger than him) doing a lighter poundage.

I couldn’t stress enough that you, me and every other person here are bodybuilders.  We are not weight lifter per se.  Our focus to grow ourselves and lift heavier ourselves.

My focus now is let the muscles feel for themselves.

I no longer bother about lifting to my bodyweights or how many times heavier than my bodyweight.

The idea is grow at optimum poundages, grow at the best ROM, change my ROM to confuse the muscles, stimulate the muscles at the right amount of stress/time, not risking myself to another injury no more, shock/confuse the muscles once a while…;)

I hope you share some of these training principles as I do and I am opened to your training principles. Well, I am here to learn and share.

well…what can I say. I didn’t want to think too much after the heart blog entry.

In fact, it spured me with extra kick of energy.

I felt 90lbers DB Incline press is easy today. The best thing is I did it after I hit my barbell incline press. I never attempt the DB incline after Barbell incline. Because I tend to program my exercises to emphasis the heavy load on the first 3 ~ 4 exercises.  This attempt is great. I just went all out.

Not bad. I manage to get 8reps for 90lbers. Something, I failed to achieve. 

I am glad I attempt the combo exercises.  After the heart blog entries, I grow tired of shitz.  It’s time to drop the shitz, and hit the weights baby.

I also did my deadlifts today. 315lbs at a slower than usual 6secs negative. Very low rep range…6 reps at most but focus on negatives. It actually stimulate the body more, or so I felt.

I yelled too many profanities today…partly I lifted heavier, partly for the dump heart shitz episode. people were looking at me, thinking I was crazy or something at the gym. Fuck care them, really!

I had fun at gym today!

Ok…my family member decided to leave the gym scene. I am sad to see people quit gym actually. But hey, he transfered 14 personal training session to me! LMAO!!! Bravo!

( i ) first, I need to jump higher. Box jump at the platform height of 14 -15" inch above knee. Now I can hit 11" above knee height.
( ii ) I need to get my lats wider & thicker.
( iii ) bigger, leaner delts/quads/chests & bigger calves
( iv ) plyometric exercises, explosive movements
( v ) lift stronger for deadlifts, shoulder presses, chest exercises, leg exercises

The gym people knows I push myself pretty hard. The trainer commented/ praised the way I train, the intensity, the efforts I put in. Naturally, I enjoyed the compliments but I am not letting it getting into my head.

There are things I still can improve my physiques. And I want to try new ways to train.

While my job requires me to travel, I will plan according to my schedule and take the training as if I am taking a training course. In long run, it will benefit me for sure.

Besides I will request to set me up some ways to diet.

I look forward to finalize with him - my bodybuilding targets.

Werd!!!

Since my back injury last year, I am a little hesitant to push higher weight.

Those 2 months unable to walk really taught me a big lesson in life.

Well today, I feel like a alpha male. I just throw the DB. I have been stucked at 65lbers for sometime.

I just didn’t care and lift that 75lbers for 10++ reps. Obviously, I felt good about it. Then I throw rear machine flyes to hit the rear delts. 

The combo of exercises hit my shoulders really well. They are sored now.

I am taking a chance to grab a few training lessons from a gym trainer.

I thought it is great to learn new things. All my bodybuilding live, I have yet to approach a trainer for lessons.

Well, it remains to be seen if the deal can work out. If it works out, I will require the trainer to help me achieve those bodybuilding targets I have set earlier.

I will be happier if those lessons can improve my targets even better. At the same time, I want to learn some core works too.

I’m looking forward to have the deal sealed!