Weight lifting training log

Never complain and never use vulgarities. always be grateful to all the wonderful things that i have

2010-03-15T19:36:00.000-07:00

Dealing with people's behaviour you dont like

People that like to complain
1) avoid them at all costs
2) Never agree with their complain
3) Dont say a word to their complains
4) Never attempt to focus on their complains

People that cannot control their anger and uses vulgarities
1) avoid them at all costs
2) Never get angry because of their actions, being angry with them is a 'precious gift to them'

For these people are usually imature, wasting time complaining. Mature people will forgo complaining and whining and start planning for further actions. Mature people will be able to think wisely and use rational words and actions.

Therefore, speaking to this point.

I have a learning point.
I will never waste my time complaining. Always look at the situation in a rational way and plan further action.

I have come to realise a point that complaining is a serious waste of time. It will attract more situations for the person that complain to complain more. Never ever complain, never ever agree to a person that is complaining. Avoid complainers and whiners.

When faced with an angry situation, always stay extremely calm and dont speak of a word, the flow will come and there will be a solution.

Always listen attentively to important information, ask smart questions. Think before i ask question, more likely the question that i wanna ask, i have the answer.

Every morning, think of only positive thoughts, Gratitude, be grateful for all the things i have in my life, thats the way to attract more things.

1) My parents all the love they gave me, the money, the life that is relaxed, the car, the stress free life that blessed me allowing me to create stuff that i want.
2) My girlfriend all the love she gave me, the company, the encouragement she gave me when i am down.
3) A blessed body that gives me confident, a blessed handsome face that is getting younger everyday

Things that i am grateful

2010-03-12T18:11:00.000-08:00

1) My good parents and girlfriend
3) My DHL poly certificate
3) Driving license class 2b and 3
4) Fitness instructor certicate and lifeguard cert

remember them

new fun in running

2010-03-05T04:32:00.000-08:00

have totally forgotten about hiit! went distance run, dont seem to work, 400 metres distance run dont seem to work for me.

Lets go with some hiit! 10 secs sprint + 120 secs recovery x 6

if let say...

2010-02-28T04:05:00.001-08:00

if let say i would to train to slam dunk, i have to go to the basic

monday thursday plyo + body weight exercises for 3 month and basketball, go on from there, and venture
give me 3 years

if let say i would to train for a pure mens health body,
i have plan basketball and strength training optimum gotta plan

have to trial and error to get it

looking back in my life

2010-02-28T03:43:00.000-08:00

I have never given up in my life, i have seen my 2007 blog, i feel like zero to hero, it's a dream come true. Every workout i do, i reflect and correct my mistakes, getting stronger. After i have overcome my weakness, i forget the tough part i went through. Pull up something which i struggled a lot 3 years ago have become my strength now.

why stuff didnt work in the past?
1) i wasnt listening to my body, rest when tired
2) hunting for 2 goals at a time not easy at all

I will never give up hunting for what i want. Reflect on whatever things i dont feel good about and improve on them. Keep things really simple for myself. I have never forgotten what i wanna achieve.

1) 1st class honours degree
2) Slam dunk
3) Purely mens health body
I will work on them after ns.

NS goal:
ippt gold:9:44

random thoughts 280210

2010-02-28T03:31:00.000-08:00

1) i realised i have to rest totally on weekends, no exercise at all to recover properly solution: dont do anything during off days, just rest and relax

***2) i realised i cannot train any more on off days to speed up recovery. Solution: dont do any thing during weekend, just rest

3) i realised i cannot eat a lot before a run. solution: eat lesser!

staying positive, do not complain, work for solution, relax and keep stress level low

3 things to correct

2009-09-27T20:27:00.000-07:00

I know i can already run a 9:44, I hold it in my hand, 1) carb myself up 2) train to understand whats 1:35, 3) heal my influenza! Win Big money today =)

recover recover and recover

2009-09-23T10:37:00.001-07:00

Not forgetting my sole goal, 05/10/09, 9:44 2.4 km run =)

I feel good and wonderful

2009-09-20T21:24:00.000-07:00

I feel good and wonderful.

I am grateful that i have a good car, good girlfriend, good family, good living condition, right now i would like to ask to be fully recovered on 6 am, 22/09/09. thank you

I feel good and wonderful

2009-09-20T16:21:00.000-07:00

I am grateful for my life, good family, good living condition, good girlfriend, good car, good life, good intelligent, good body, good looks. Right now i would like to ask, I want my anke to recover fully by 22/09/09 6 a.m. Thank you.

I know it's on it's way.

I feel good and wonderful.
My muscles are fully recovered.

And, i know my 9:44s is on it's way!

Thank you god for the day =)

My thoughts and my plan

2009-09-20T05:16:00.001-07:00

Alright, i just went for a relax cross training swimming today, 15 mins total, 10 mins free style and 5 mins frog style. It was pretty good, my body felt more energetic after it =)

Ok, My plan to achieve my 9:44 km run. I decided run to 3 times a week and up to 9.6km total mileage. My training will train at 9:30 intensity. Here it goes,

1st workout 22/09/09

warm up 400 m
stretching

1.2km within 4:45
rest 1:30

2 sets

cool down 400 m
stretch

2nd workout 24/09/09

warm up 400 m
stretching

1.6km within 6:20
rest 1:30

800 m with 3:10

cool down 400 m
stretch

3rd workout 26/09/09

warm up 400 m stretching

2 km within 7:55

rest 1:30

400 metres within 1:35
cool down 400 m
stretch

Total mileage would be 9.6km. And i know this is the way to train, lets do it.

Test on 28 /9/09 = timing less than 9:44

My powerful thoughts

1) My mind is as strong as diamond, it can handle 2.4km easily
2) My legs are agile and strong like a horse, they can maintain the fast speed for 6 rounds.
3) My focus is laser sharp, I can focus every moment when i run.
4) My lungs and hearts are as strong as horse, I can maintain my breathing easily.
5) My muscles are as strong as a horse, I can handle 2.4km easily

For my strength, just maintain my 12 chin up that will do =)
I know it's on way. It's coming definitely. Now, i am off to plan my day tomorrow =)

Nice weather!

2009-09-19T00:24:00.000-07:00

Today is a nice weather, raining. Taking a break off today =) 9:44 definitely coming! 16 more days to my goal, and 18 days more to ns! =)

It's easy and easy and easy

2009-09-17T23:02:00.000-07:00

2.4 km run is easy. With 3 more speed training, I gonna attain 9:44! My training regime will be at 9:30 intensity. It's just focus focus and focus. 1:35 1.2km rest 2 sets. =)

Affirmative

2009-09-17T05:57:00.000-07:00

It felt like a breeze indeed. Now,
1) my muscles are very strong, they can handle the 2.4km easily
2) my lungs and hearts are very strong, I can control my breathing effortlessly
3) my mind is so much focused now, I can focus 100% now.

6 laps is indeed very easy now. Very.

Improvements: I realise no need to look at watch anymore, just do my best and control my breathing and just run. I am able to maintain the fast pace for six rounds.

Tomorrow 18/09/09, i will go swimming and rest my body, i will start my interval on saturday! =) I just need to work on my speed 1:30, and the maintain in for laps! Thats it thats it. I know it's on it's way. 9:44s 2.4km run.

Till then, i will relax!!

Good night, the universe is friendly and all the good things will come to me!

It felt like a breeze

2009-09-17T03:19:00.000-07:00

The 2.4km run felt like a breeze, i have done it 10:12. I have conquered my thoughts, I am the master of my thoughts. Jason was right, just run and do my best! I have done it, I have dropped my timing to never before. I am really grateful about it, thank every one that had given me the support =)

Right now, I have strong muscles, strong lungs and hearts, strong mind. All the things that i have been telling myself worked! It's really working. I am able to control my breathing easily, my muscle are very strong, they can handle it with ease. My mind is able to focus so well.

I hereby proclaim, 1) I have strong lungs and heart, which allowed me to maintain my breathing all the way with ease
2) I have strong muscles, they handled the whole 2.4km with ease.
3) Strong mind that can keep me focused.

Things to improve, focus on just the running itself, clear your mind of all things. Focus, focus, focus. When a fast momentum is created stick to it, my muscles are very strong they can handle it very well. Finish it strong. I know I am able to create 9:44 km run. I know it's on its way. Currently from 5/10/09 is 18 days. Lets do it, thanks for all the support and help everyone. 27 seconds more. I know 9:44 is on it's way =) All that matters is this =)

Ok, the next training, i want to emulate a 9:30s 2.4 km running. For now, relax first, plan to run on saturday again =) till then Relax!!

Lets do it, Today will be the day

2009-09-16T16:57:00.000-07:00

Today i will be running my 2.4km run again, my goal is to hit 10 mins. Do your best sijun, results will come, remaining days to my goal 18 days. I know it's on its way! =) hehe My mind is strong, start strong, maintain strong, end it strong! Thats the way, my heart, lung, muscles and mind strong and i can achieve 9:44 timing! just gotta get it! I am fired up from head to toe!

My sole goal

2009-09-15T18:47:00.000-07:00

My one and only goal right now is to get 9:44s 2.4 km on oct 5 2009 , I will eliminate all thoughts of creating other goals. I am only focusing on this goal. Tomorrow, 17/09/09, I will test my 2.4km again and it will hit a 10 min. I know i can do it. I will do my best =) For now, I am relaxed and easy. Relax and watch a movie =)

Assessing my only goal

2009-09-15T02:37:00.000-07:00

My ultimate goal is to run 2.4km within 9:44 on 5 of october. I presume that this goal will come to me earlier than that. My next goal is to hit 10 mins 2.4 in the next running test, until then i will re-assess. My goal is getting nearer and nearer, i can feel it coming, i am able to do it. My mind is getting stronger and stronger! My lungs and muscles are getting stronger and stronger. I am grateful for the progress. I am running faster and faster.

As, other than running, i am only gonna maintain my 12 chin up. And cross train running with swimming on alternate days. My mind is stronger and stronger. My muscles are strong, they can handle. My lungs and heart can handle the oxygen. =)

I am satisfied with the progress so far. Thank you =)

Cross train with swimming today!

2009-09-14T06:13:00.000-07:00

I am an efficient runner

2009-09-13T18:59:00.000-07:00

Running 2.4 km in 9:44

1) I have strong and fit muscle, they can handle the fatigue easily.
2) I have strong lungs and hearts that efficiently transport oxygen.
3) I have a strong mind that keeps me tough and strong.

Positive affirmatives

1) My muscles are strong and fit, they can handle it!
2) My lungs and hearts are highly developed and strong, they can handle my oxygen.
3) It's only six rounds and it last less than 10 mins, endure sijun, you can do it
4) It's ending, it's ending.

I can do it, Sijun. Just relax and do your best. It will be done in a short while =)

10 min flat running attempt on monday

2009-09-12T18:01:00.000-07:00

Since Jason had told me that I should just aim for 10 mins flat, I am gonna just do it! I know he god sent =).

Now i understand, the law of attraction is actually god itself, listen to the universe, god will tell us what to do, inspire us, the people we need to aid us, everything in fact. Just relax and focus on my goal, it will come naturally and almost felt effortless =)

I know everything is a sign from god =) all the rest, all the food, all the sleep, all the off, all the encouragement, all the positive people, all the advice, I took all of them. Thanks everybody for the encouragement. I thank god for everything. This monday 14/09/09, i am gonna go for ten mins, just do my best, the rest god will sort it out =) thank you god =) have a nice day all =)

Just do my best and run! Results will come =) Keep running, I am beginning to love running, i have complete control over my body =)

800 m interval training

2009-09-10T04:42:00.000-07:00

I decided to go lighter with weight training, never reach failure state thats the way to do it =) Remember your goal sijun, I am not lifting for ego, I am lifting to improve my running =)

This is what I did today:
1st set 800 m
1:28
1:41

2nd
1:35
1:42

3rd 1:40 rest 1:40

4th 1:40 rest 1:40

I realise that I have to control my speed and pace such that can maintain my breathe properly. Also, i learnt something from jason, is to look at the watch only after a lap, that will make my running better, every moment looking at the watch is just practical waste of focus. Lets me just watch it every round. The next runnning schedule as follows:

800 m
3:20 rest 1:40
3 sets

I have to keep my breathing in my mind, when I have maintain a speed just stay with it, at the end of each lap look at my timing. Thank you god for inspiring me, and realizing progress in me. I am happy with my progress, i know i will certainly make it. Given time and positive attitude all the way, I am gonna make it! 16/9/09 2.4km 10:30

Gotta get it! Discipline and consistence! =) I believe i can do it. Out of breath is a result of training, it's a sign that the lungs are strengthening and the muscles are strengthen. I can do it, because it's easy. JUST DO IT SIJUN! =)

Feelings

2009-09-09T17:53:00.000-07:00

Thank god for all the good stuff this early morning, With unweaving faith, my goal will come, i am doing everything right. Lets be patient and relax for the time! =) Breathe every breathe well sijun! I can do it, just be patient =) Always smile!

weight training 9/9/09 complex c

2009-09-09T03:28:00.000-07:00

Deadlift
High pull
squat clean
military press
jump lunges

20 kg

Why weight training?
To improve my running striding explosive power, maintain my body composition and get my joints stronger.

Remember sijun, that weight training is not a goal by itself. My ultimate goal to be is to achieve 9:44 2.4km by 5/10/09. The training get more sets and less rest time, reducing weight is compulsory to complete the complexes. Sijun, u can do it. I know i can do it. I am the master of my thoughts.

Running and weight training consistently, build strong lungs, strong mind and strong muscles to alot me to endure the whole 2.4km run.

Sijun, you have been doing everything properly, running, weight training. My lungs are getting highly efficient in utilizing my oxygen and carbon dioxide, my mind is getting stronger with lots of focus and my joints and muscle are with more conditioning and endurance now.

I thank god for all the progress so far now and the good weather that he had always promised me. Sijun, be patient and continued doing what you have planned for yourself. The results will come definitely. Always smile and stay positive =) I can do it!

Lai Sijun

September 8 2009 - 2.4 km: 11:02

2009-09-08T04:35:00.000-07:00

Thank god for the good weather today and the environment. I got my 2.4 km to 11:02, it was a good run. I will continue to work hard and strength my mind! =) thanks god!

Training for my 2.4 km run

2009-09-01T20:19:00.000-07:00

Tested out again my 2.4 km run - 11.51. It was a drop of 1:29 from my previous attempt, was grateful to god. Thank god for the good weather and help he gave me, and thanks everybody for supporting. I will put in my best to get my 2.4km run to 9:44 by oct 5.

66 - > 73.5 kg

2007-11-19T02:16:00.000-08:00

second progress track taken b4 stomach flu

2007-09-10T08:50:00.000-07:00

stomach flu

2007-09-09T17:47:00.000-07:00

had been vomiting from sat till sunday..went to the hospital at 242 - 438 on sunday. i cant go gym today.. havent been eating anything.. Hope that i can recover soon, and go gym by wednesday :)

this is stomach flu, bloating, vomiting, diarrhoea

i happened to take a photo, you can see bloating stomach there :(

fourth gym workout

2007-09-08T07:34:00.000-07:00

7sep 2007
1118 - 12 45

1) bench press 15 kg 15 rep, 10 reps, 9 reps 2 mins rest time in between sets

2) leg press 20 kg 23 reps, 40 kg 20 reps, 60 kg 15 reps 2 mins rest time in between sets

3) shoulder military press 10 kg 17 reps, 10 reps, 10 reps 2 mins rest time in between sets

4)lats pull down 39 kg 7 reps, 32 kg 14 reps, 32 kg 10 reps 2 mins rest time in between sets

5) bicep curl 15 kg 12 reps, 15 kg 7 reps, 10 kg 9 reps

6) tricep push up 12.5kg 17 reps, 12 kg 9 reps, 10 kg 11 reps

feelings and thoughts:
i am happy that my strength went up a little. Next week going to change my routine to prevent body adaption to the same routine. Also i controlled the rest time in between sets :)

third gym workout

2007-09-05T02:25:00.000-07:00

5/sep/2007
1125-12 15

1) bench press 3 sets 12.5 kg 15, 12 , 9

2) shoulder press 3 sets 7.5 kg 15, 8 ,8

3) lats pulldown a different machine 3 sets30 kg 15 reps, 35 kg 12 reps, 35 kg, 10 reps

4 ) squats 3 sets 20 kg 15 reps, 12 reps, 12 reps

5) bicep curl 3sets 10 kg 20 reps, 12 reps, 12 reps

6) tricep push 3 sets 7.5 kg 20 reps 7.5 12 reps 10 kg 12 reps

feelings and thoughts:

my muscle are aching from monday. But soon i will get used to the aching. I will increased the weights on friday's training and also to bring the log in to record the weights, it will be much easier!

second gym training

2007-09-03T07:42:00.000-07:00

3/sep/07

1117- 1235

1) dumbell bench press 3 sets 10 kg 15 reps(1 set) 12.5kg 12 reps(2 sets)
2) lats pull down 3 sets 39 kg 9,8,6
3)hack squats 3 sets noweight 12 reps(1 set), 5 kg 10 reps, 9 reps( 2 sets)
4) shoulder press 3 sets 7.5 kg 9 reps, 12 reps, 8 reps
5) bicep curl 3 sets 10 kg 9 reps, 8 reps (2 sets) 5 kg ( 12 reps)
6) dumbell tricep push 3 sets 7.5 kg 12 reps, 12 reps, 10 reps

feelings and thoughts:I increased intensity by increasing my sets and also change the order of my exercises. I working hard to improve in every workout session. I feel that Dumbell bench press is better than bar bench press. In the next training, I want to also limit my rest time between sets. Looking forward to the next gym session =)

researching on my program

2007-08-31T18:21:00.000-07:00

wide grip Lats pull down
1) keep your feets flat on the ground
2) grip with shoulder width twice
3) Arch your back slightly
4) pull the bar, visualising your elbows to your ribcage
5) pull the bar to the top of your chest
6) with control release the bar slowly

military shoulder press

1) feets flat on the ground
2) lower your arm till your forearm and elbow makes a 90 degress
3) pull the weight up, without locking your arms
4) do not allow the weights to sway around
5) exhale when pushing the weights, in hale when lowering

bench press
1) feets on flat on the ground
2) use a grip wider than shoulder width
3) slightly arch your back
4) exhale on pushing the weights
5) inhale on lowering the weights, lower the weights to the middle of your ches
6) do not lock your arm

^^

first training session

2007-08-31T17:45:00.001-07:00

Hit the gym at 1306- 1325

Went gym with Denny today.

31/aug/2007
Took pictures to rack my progress and currently lifting light to learn the correct form.

current pull ups X 3. need to achieve 10

I am doing a full body workout

Training my lats, chest, shoulders, legs and arms

Lats

Lats pull down 2 sets 25 kg for 20 repetition , 39 kg for 14 reps

bench press 2 sets 10 kg for 12 reps, 10 reps

shoulder press 5 kg 12 reps, 12 reps

squats 10kg 12 reps, 10 reps

bicep curl 5 kg 12 reps, 9 reps

tricep skull crusher 2.5 kg 12 reps, 10 reps

Feelings and thoughts
I felt wonderful to train after so long. Currently learning the proper form of lifting so that i will not be prone to injuries. I will stay with this workout plan for one weeks and change my workout plan the next week and so on. Adding weight progressively to increase my gains.

my contract

2007-08-31T17:45:00.000-07:00

I will eat clean for my meals meaning less fried, less sauce, less fat and less sugar

I will eat more protein, more carbohydrates. Protein to repair and build muscle. Since i am taking weights, i need more energy. I will also eat whenever i am hungry.

I will train three times a week and cardio 2 times a week

I will sleep 8 hours a day and sleep early

tracking my progress

2007-08-31T17:41:00.001-07:00

tracking progress as my first post!

2007-08-31T17:39:00.001-07:00

weight training

2007-08-31T17:18:00.000-07:00

weight training

Who? I am training with my classmates, denny and min che.

Why? I hope to pack on some lean muscle and lose some body fats at the same time.

When? I scheduled my workouts three times a week(1 hr each) and runnning(cardio) two time (1/2 hr).

Where?Lifting weights in gym

Goals after 3 months

current weight 70.5
goal weight 75

I want to gain 5 kg of lean muscle and losing some body fats at the same time to get my abs definition

NAPFA goals

pullups > 10
2.4 km lesser than 10 mins

While losing body fats and gaining muscle at the same time. My physical level will be increased and also strength increased in three months.