木子士心文武のblog

facebook will show all data to all your “friends”!!!!!

Edit your privacy settings and ensure your data remains private!

Today I went back to the gym after a 2 weeks break.. and I feel weak and light-headed halfway through the session.. Could only lift half of what I usually do at bench press and with half the reps. Also couldn’t complete the 2nd rep of bicep curls at the end of the session. Really did not feel good by then, hence decided to stop before I faint.. Was in and out of the gym in 45 minutes.

Only did 4 exercise this morning:
1) Bike (for 5 minutes at a fast speed)
2) Bench press (4 sets of 6 reps, last rep of last set almost failed)
3) Lat pulldown (4 sets of 12 reps, last rep of last set almost failed)
4) Bicep curls (2 sets of 6 reps, 2nd set failed at 5th rep)

Is this due to the lazy 2 weeks of very late nights and waking up late? Waking up at 8am this morning was really hard..

I remember dreaming about food last night, maybe I’m just hungry and breakfast was not enough. Had bread and orange juice. After I reach office, I was really hungry and ate a subway sandwich.

Now still feeling a bit “strange”, it’s like I’ve used up my energy and now running on reserve power.

I’m going to stick to early nights and wake up at 8am with good breakfast from tomorrow onwards to tune my body clock back to normal.

Hopefully next session on Friday will be more productive and I don’t feel sick!

today I tried the “right” method of bench pressing, it’s harder maybe due to the new angle. I guess I have been doing it wrong the whole time (arms at 90degrees outwards when down).. My shoulders feels better, does not have the strain feelings like previously after the set is over.. not bad overall I think.. just have to keep reminding myself the correct form each time I do it..

Anyway, this week will be going to KL for work on Thursday and Friday, so next sessions will be on next Monday..

Here is a quick checklist for the bench press technique as given in bodybuilding.com article (link)

Squeeze you shoulder blades together

1. Flair your lats
2. Use a closed grip (thumb around bar)
3. Squeeze the bar and try to bend it
4. Keep your wrists straight
5. Contract your abs
6. Squeeze your glutes
7. Arch your back
8. Keep your glutes in contact with the bench
9. Drive your heels into the floor
10. Keep your elbows tucked
11. Push the bar in a straight line (push away from your face)

and from strongbench.com power milan bench press tips

fast forward to 1:35 to get good tips on how to bench press properly and safely.

Went to the gym this morning. Signed in at 9:05am, original plan was to leave the place by 10:05am, which means I get 45 minutes to workout and 15 minutes to wash up.

I added in bicep/hammer curl (3 sets of 8 reps) which took up extra 5 minutes I think.. And I also cycled an extra 5 minutes after the end of the weight sessions. Plus cooling down and stretching, by the time I hit the showers, it’s already 10:15am. In the end, I only signed out at 10:30am.

Anyway, I saw a few new items in the free weight area. 1 new rack for military press/squat/etc, 1 more leg press machine, and more benches. The area is getting a bit crowded with machines now, but at least they are improving.

Today went to the gym to try out routine ‘A’ that I plan to do for the next 3 months.

It is basically a push pull routine and does not have any exercise that compress the spine.

Biking for 5 minutes to warm up
Barbell incline bench press : 4 set of 12 reps
Seated cable row : 4 set of 12 reps
Dumbell bench press : 4 set of 12 reps
Lateral pulldown : 2 sets of 12 reps
Bicep pulldown : 2 sets of 12 reps

Seems like a lot but actually can be completed in 40 minutes.

I am also using light weights hence the high reps. I may change to 3 sets of 8 reps once my body has adjusted and I start using heavier weights.

Anyway will see when the aches start and end this week before I go again. Haha.

This 2 picture shows the muscles worked this morning.

My aching muscles has finally recovered. No more aching. But now having a horrible headache. Hopefully it will clear by itself soon. Planning to go gym again this coming Tuesday.

Yesterday I only did 1 set with 8 reps of bench press, chest press, shoulder press, pec fly, shoulder raise, and leg extensions. Now my upper body is aching like mad.

This two pictures show the region of strain by these exercise combined. The red part is the aching parts!

Found these tips for gym training after a back injury..

* No heavy weights. Use light weights and high repetitions.
* Use machines rather than free weights.
* Always maintain correct posture and alignment of the spine.
* Avoid exercises that compress the spine such as squats, dead lifts or calf raises.
* Always stretch prior to a workout.
* No side-bending stretches or exercises.

From here

This morning I went to the gym. There’s about 5 other person training and 1 part-time trainer when I reached.

After 5 years, all my muscles has turned into jelly! I couldn’t lift any weight, I tried bench press and I find it a struggle to balance the empty bar! So for the rest of the exercises, I stuck with machines which is safer I think.. Anyway I have also forgotten how to use most of the machines.. so have to ask the trainer to show me again.. The trainer is approachable and not talkative, which is good.

I got to know 1 friendly chap who showed me how to adjust the height of the chair for the delts machine. I am totally lost on how to use the delts machine.. Did not feel any effect when doing that machine, maybe I’m doing it wrong..

Anyway in the 50 minutes I’m there, I tried almost all the machines at least once. I think I did not do much, but I already felt tired physically! I am so unfit! Next time I will try the cable, and free weights. I think I will leave the smith and barbell alone until I get some of my strength back.. lifting an empty bar is quite embarrassing! haha!!

The shower is quite nice (rain type), but can’t seem to change the temperature of the water, so I had a cold shower like in the army! The shower and toilet (same room) is so humid and hot! Maybe someone left the steam room door open or something! I have yet to visit the steam room, forgot and no time, need to rush to office..

I checked in at 10:20am, left at 11:20am. Maybe next time I will go earlier at 9am or 8am and see how is the crowd.