Chronicles of a Healthy Lifestyle

Yesterday i completed the 10 rep leg of my HST programme… I have included x-reps into the programme… and I am taking a much longer time to recover than usual.

Meaning?

I guess the x-reps must be working.

For the next 2 weeks… it is heavy poundages time…. 5 reps to do them… Now, my body still feeling a bit weak… Most prob i am not eating enuff… But… I LOVE THIS FEELING!!!!
Strong today… weak tomorrow… hahaha

And tomorrow(Sunday) is my cheat day….

hmm… i wanted to wake up early to do my HIIT…. in the end i wake up just half an hour before the course started…

No cardio again…

well, after the course, i was too sleepy that i slep… till 8.40pm… of course i rushed to the gym… and worked my ass out till its closing time(9.45pm). 45 minutes of weights… and no time to do post-gym cardio…. well, at least I know that all my BCAA and whey are feeding my muscles, with it at its prime, without catabolic cardio…

Tomorrow, whatever happens, i will do my cardio… and will stop only till i can’t take it no more…. just to make up for the wasted days.

Haiz… Yesterday and today are 2 off days… no cardio and no weights… hmm… I feel shitty already…

Its not that i planned not to have cardio… these 2 days are supposed to be cardio in the morning days…

Alas, yesterday I woke up at 11.30am… and thus had to straightaway rush to my tuition which starts at 1… leaving just enough time to bathe and eat my 1st meal of the day.

Today, I woke up at 8am… again only having enuff time to bathe and eat breakfast before rushing to my "Marriage preparation Course" which starts at 9. Not only that, today i overate… I know its my cheat day… but still I overate…No wonder feeling shitty now.

Tomorrow must wake up early and do my HIIT!!! then proceed to the course again… and in the evening carry on my HST training… this is the 4th week… thus still at the 10 reps stage… Hoping to bust all my weight benchmarks…

This is my first blog…  hmm… what shall i write about…

Firstly I go to gym 3 times per week…. that means… gym day-off day X 3, then 1 completely off day…

On the off days… I do cardio… What i usually do is  either high octane cardio…  or high intensity intervals….. HOC lasts anywhere 30 to 60 mins… while HIIT lasts for 12 to 15 sets….

This cardio has transformed me from a blot of 96kg fatness….

to a fit and healthy looking 80kg presently… The picture below is 1.5 months ago… the half-way point between before and present… now slightly leaner, and a bit more muschular… (last picture further below..)
in the space of slightly less than 3 months… Am i happy? I’m not sure… cause my bodyfat % is still 14%… far off from my target of 10%. Well, I started with 24%… thus this improvement is plaudable already… but i believe i can be more ripped…

Weight training wise… I follow HST to the core… currently in the 3rd week of the 2nd round of HST…. HST is good because of the use of onl compound exercises… and also because it targets the whole body everytime… good for a Physical Education Teacher like me….  Normal day at the gym goes like this….

Full body stretch…

Squats X 2… currently 10 reps at 80kg
Deadlifs x 2…. currently 10 reps at 60kg
Shrugs X 2… currently 10 reps at 60kg

Incline chest press X 2… currently 10 reps at 24kg/hand

Dips X 2…. 15 reps bodyweight

Pull-ups X 2… 15 reps bodyweight

Angled Lats Pull X 2… currently 10 reps at 24kg/hand

Military Press X 2… currently 10 reps at 24kg/hand

Lateral Raise X 2… currently 10 reps at 17kg/hand

bended-over lateral raise X 2… currently 10 reps 12kg/hand

Standing Bicep Curl X 2… currently 10 reps 17kg/hand

Standing Hammer Curl X 2…. currently 10reps 20kg/hand

Lying Skull-crusher X 2…. currently 10reps 20kg/hand

Sitting tri overhead extension X2  currently 10reps 12kg/hand

Abs roller X 2… 15reps

All the above done in the form of 1 second exert… 4 seconds negative….

Well… nutrition is a big part of my successful fat loss… I eat healthily…. 6 to 8 meals a day….. And only plain water… Supplements used… CLA, Diet Ripped, UN Whey Protein, BCAA and Dextrose….

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