updates =)

Updates- 121101

So, I’ve been missing updates for a while now, so here are a few updates =)

Throughout the past week alone I’ve gotten sick, recovered, and got back on track with my crossfit training, and have started integrating strength training with it as well.

121029

WOD#1 “kill the goat’

Complete three rounds for time of:

10 atlas stone over the shoulder transfers (20kg core bag)

10 push press (50kg load)

50 double unders

Time: 11m 48s

WOD#2, strength training

5-5-5-5-5

Back squat

Maxed at 85kg.

Legs training

Lunges for 100m

Leg press machine

10 reps @40kg, 10 reps @60kg, 10 reps @70kg, 10 reps 80kg, 10reps @90kg, rest pause, 10 reps.

Leg curls & Leg extensions superset.
10 reps of each @: 35kg, 40kg, 42.5kg, 45kg.


121030
WOD#1- ‘Kelly’
5 rounds for time of:
Run 400m
30 box jumps, 24inch
30 wall balls, 20lbs ball
Time: 32m22s

WOD#2
21-15-9 of
Overhead squats
Double unders
Time: 10m29s

WOD#3
21-15-9 of
thrusters (40kg load)
Pullups
Time: 12m38s

WOD #4
Bench Press
40kg 20reps, 50kg 15 reps, 60kg 10 reps. 70kg 5 reps, 75kg 3 reps, 80kg 1 rep, 80 kg 1 rep.
Chest Flyes
10 reps each, 10kg dumbbell each hand, 15kg, 20kg, 20kg.




more to come soon, stay tuned! =)

-leon-

go hard or go home

Giving the leg some love...:)

This pic was taken after working out the legs today...:)

Today's workout
Leg press @ 100kg
8-10 reps , 5 rounds

Leg curl and leg extension superset
70lbs each
10 reps, 5 rounds

Back squat
70kg -10 reps
80kg - 10 reps
90kg - 6 reps

At this point, was feeling the weights felt pretty light, so I went and tried for a PR in back squats, beat my old PR by 5kgs..:)

New back squat PR - 97kgs..:)


That's all.
-Leon-
Go hard or go home

Today's WOD 121018 and progress update

WOD 121018

#1
Skip 100
12 box jumps
12 sumo squats with kettlebell 24kg
10 v-sit up variation With barbell
Run 300m

Complete 3 rounds for time: 13mins 22 sec

#2
20 trx horizontal pushups
10 reps of 24kg kettlebell swings
10 pull ups
10 cleans
15 toes to bar
10 snatches

Complete 5 rounds for time :
36 mins 21 sec

Progress so far

Pic was taken after workout..:)

crossfit- 121010- WOD

So this workout was done on 10/10/12 (Wednesday)  and 11/10/12 (thursday) was a rest day.

WOD #1 (Clean and press ladder)
Clean and press x 1
5 pullups, 10 pushups, 15 squats ,

Clean and press x 2
5 pullups, 10 pushups, 15 squats,

clean and press x 3
5 pullups, 10 pushups, 15 squats ,

etc to
clean and press x 10
5 pullups, 10 pushups, 15 squats


completed in 22 min 06 sec
with 40kg load


WOD #2

run 500m
10 pushups
run 400m
10 pullups
run 300m
10 situps

complete 5 rounds for time:

49min 20 secs

WOD #3

100 situps

no time element .


that's all for now! =)

-Leon-
Go hard or go home

can't wait for today's WOD later on! =) thinking of completing 100 burpee pullups in under 15 mins..=)

Crossfit - WOD - 121009 -

Hey guys, just though that I will be posting my workouts of the days (WOD)s more consistently. an update on what crossfit is, and what crossfit means to me will be coming soon! stay tuned. =) Thanks for all your support, I hope I can still inspire everyone to make a change in their lives. =) This was the WODs for yesterday =) 

WOD #1 (Death by TRX)

On a TRX trainer, do the number of reps in the number of minutes, 

1 pistol squat per side 

1 TRX pullup (as horizontal as you can to the floor) 

1 TRX Pushup (as horizontal as you can to the floor) 

1 TRX curtsy lunge per side

i.e. 1st minute 

1 rep of each, 

2nd minute, 

2 reps of each 

3rd minute, 

3 reps of each, 

try for as many rounds a possible

Completed: 8 rounds.


WOD #2

3 rounds for time of:

30 kg Overhead squats x 10 reps
50 double unders

Completed in : 8 min 20 sec


WOD#3
 5 rounds for time of:

40kg hang cleans  x 10 reps
 40kg snatch        x 10 reps
40kg back squat  x 10 reps
10 burpees
10 dips
300m row

completed in : 49 min 22 sec

thats it for now people! =)

go hard or go home! =)

This is a new beginning, of my journey into true total fitness!!!

What's up guys and gals!, It's been quite awhile, I know, my bad, =(, but it's been a crazy hectic few months for me, especially the last 3 weeks, with the new semester, new gym, and a new fitness routine!

So a few updates, I've recently been exposed to crossfit, of you're interested in knowing more, please visit
http://www.youtube.com/watch?v=fO0bkVC6INA&feature=plcp to learn more about what crossfit is. I will be posting a second post describing and explaining what exactly crossfit is, (my coach is currently teaching me and putting me through the ropes.) I like this new form of training better, as it directly translates more to functional movements and functional strength, plus, I think it's more easily transferable to our daily activities! Which is what fitness is about!

Basically, it involves three main components, gymnastics, metabolic conditioning, and weightlifting.

here's an example my coach/trainer put me through throughout these past 2 weeks.
These are some sample WODs(Workout of the Day)

eg.1
100 burpee pullups
complete 1 round for time : 21 mins

eg.2
20kg kettlebell swings x 10reps
20kg kettlebell clean and jerk x 10 perside
500m row
25 pushups
40kg front squats x 10reps

complete 5 rounds for time : 17.15 mins

I know it looks hard, and it looks intimidating, but its easy! Not to say that it's easy like taking a walk down the stairs easy, but, here's the catch, the time doesn't matter (to some it does, but not everyone is competitive like me), it's the process of going through the workouts, and not giving up that counts, and no matter who the person is, from the first to the last, he/she will be cheered on by this band of people who have come together to enjoy this sport.

The bottomline is, it's a sport for everyone, from any fitness level or any background. =)

However, I won't be giving up on my pursuit of bodybuilding per say, I'm thinking of incorporating both of these new loves into something greater, (perhaps, a fusion between the two?), and thus, create a functional fitness regime?


P.S. shoutout to anyone at jatomi fitness who's interested in joining us for crossfit sessions! find me, ask for Leon, or find my coach, Matin =)

Shoutout to Matin for coaching me! follow him on instagram @matinnjr

follow me on this incredible journey on instagram @leon_fitness

that's all for now, keep calm and keep lifting! =)


-Leon-
go hard or go home.

My Review of USP labs Jack3d..

I've previously used Usp labs jack3d before, and haven't done a review on it, so here's a review on it.=)

Energy : 8/10
The energy I got from this was always immense! I would always feel like a beast on it. the only think that I didn't like was that it does give a crash, sometimes it does, sometimes it doesn't. Another think was that If I took more than 2 scoops at one go, I would feel tingly all over, which was rather uncomfortable for me. One thing that was consistent and solid about this product was that my serving size that worked for me was always consistent, from 1 to 1 and a half scoops was always more than enough for me.


Pump : 7/10

Pump on this was decent and consistent. it's not as great as the pumps I would get from Animal Pump or Superpump max, but it was decent and did get the job done. Made me feel more vascular and beastly to lift more though.

Focus : 8/10

The focus that I got from this was pretty good. I was focused whenever using this and it really helped alot in my workouts. be warned though however, sometimes, if I took more than 2 scoops, I would feel nauseous.

Taste: 5/10

Honestly, the taste of this product is somewhat mediocre. Superpump max and C4 extreme tastes better in my opinion. I've tried both the grape bubblegum flavour and the fruit punch, both weren't that good at all. The aftertaste is somewhat annoying but bearable.

Mixability : 10/10

No problems here at all. =)

Value: 8/10

You can get this at RM95 from ejinutritions.com, and providing you around 45 servings, it's a pretty good value product.

Overall : 8/10

A solid product overall, the crash and the tingles are somewhat a bit of a bother, but otherwise, a very solid product. Energy is freakishly strong from this, very good focus and decent pumps, a very solid product., =)

Progress Pics so far... 8/12

So these are some pics so far on my progress...=).. 

thanks to Soo Chen for being the photographer! =)


just for some referencing this(picture below) was about 1 and a half months ago...

a few updates on my progress so far...

So I just checked my bodyfat percentage today at the gym I'm working out at, and the instructor there has told me that it's about 90% accurate, with a difference of +/- around 1 %. The good news is, my body fat % is currently at 13.9 %!!! Woot! I've surpassed my target of cutting my body fat % to less than 15% =)

All in all, it wasn't an easy process though, for the past 2 months or so, I have been cutting carbs, especially after night time, and during my dinners. It wasn't easy though, I had to tell myself not to indulge many times, and at times, it was very tempting when your friends are eating piping hot food and rice, and all you got is just cold vegetables and some salmon or chicken. I'll admit that there were some days where I did indulge, but I'm just glad I managed to pull myself through.

also, I made sure to eat enough lean meat, and vegetables, and carbs in the form of complex carbs, except for pre and post workout meals where some simple carbs were allowed.

So basically , all I did was control my carb intake, moderate amounts of carbs during the day, and then none after night, and this took my bodyfat % down from 20% around mid May this year. =)

but do take not that what works for me, might not work for you, this is not an absolute guide or rule in dieting, its just what I did, and the results I got from it.

So that's it, next target, 12% ! =)

All the best to everyone in achieving your goals!

Cellucor C4 Extreme Review

So I received a packet of this with one of my purchases of supplements online, and decided to give it a go. It's a Cellucor C4 Extreme 2 serving stick, and well, I took 1 serving today, and so far, here's the review. =)

So the sample I got was this stick pack with 2 servings inside of it, on the instructions it says to take 1 or 2 servings with 4-6 ounces of water as a pre-workout drink 20-30 minutes before working out.

both of my servings of the cellucor C4 extreme were 20 minutes before working out, and one serving is mixed with 5 ounces of water. So here's the breakdown of it after 2 servings and 2 times at the gym with it.

Energy : 7/10

I took both servings on an empty stomach, and both times at the gym I felt that energy was slow and steady, there wasn't any intense feeling nor feelings of having too much energy or any jitters. Although there wasn't a LOT of energy during my workouts, my energy lasted throughout my workouts, and I didn't once feel like I was out of energy or had a crash or some sort. I think C4 Extreme excels in this. One thing to note however was that on my first serving, I felt tingly all over within 20 minutes of drinking it, and it was uncomfortable. That tingling feeling wasn't present during my second serving though.

Pump : 5/10

Honestly, I didn't get much of a pump from this. Sure, my muscles felt somewhat big, but it wasn't fully pumped up or anything of the sort that gaspari superpump max gave. One thing to note however was that vascularity increased for me for some reason, my left arm, especially the biceps area, normally doesn't show too much of a vascularity but for the 2 times I used this, it did. Not sure if it's entirely caused by this, but it's worth noting.

Focus : 5/10

This was somewhat of a let down for me, I didn't get the tunnel like vision, nor was I as focused  as I am when using USP labs Jack3d. I usually don't get distracted too much in the gym anyway, so this area didn;t make too much of a difference for me.

Taste: 9/10

The flavour i got was blue razz, which tasted quite good, possibly because I myself like the taste of raspberries. It tasted like one of those medicines you would get as a kid when you couldn't swallow pills and it was flavoured so you would take it. To me it tasted very good, albeit being a bit chalky. Some people might not like this taste though.

Mixability : 10/10

No problems here at all! didn't even really needed to shake the shaker, a few swirls and we're done!

Value: 6/10

At RM 143 for 60 servings from egonutritions.com, (I couldn't find this product sold on anywhere else, if there is please tell me so I can change it =) ) , it's not too expensive, nor is it cheap, jack3d or superpump max would probably be a better value though. However it is a solid product, so I scored it at above average.

Overall : 7/10

To be honest, I was somewhat disappointed with the product at first, seeing as it didn't give me the energy boost and pumps that other Pre-workout products would give, however with it's ingredient profile and its vitamins, and the fact that it did give me enough energy to finish my workout and still not feel too lethargic ( my workouts usually last around 1 to 2 hours), it a pretty solid product that I would use after cycling off other pre-workouts. I would definitely consider this the next time I'm buying a pre-workout.

-Leon-
go hard or go home  

The Off Season Mass gaining stack, week 3 review

So I've finished the third week of the off season Mass gaining stack, and I've finished the Off week from it as well, and I would like to present my review and thoughts on it as well.

So at the most basic, the off season mass gaining stack consists of :
1) Universal Nutritions' Animal  M-stak
2) Universal Nutritions' Animal Stak
2) Universal Nutritions' Animal Pak

The plan is to take M-stak first thing in the morning, before your breakfast, followed by stak before your workout, with at least 3 to 4 hours in between . On days where you are working our first thing in the morning, you can take stak 30 to 45 minutes before working out, and then take M-stak 3 to 4 hours later. It is important to stagger them. Also, Animal Pak is taken after your  meals for two times per day.


Mine was a little different, I switched the Animal Pak for Controlled lab's Orange Triad, simply because I like it better due to the joint complex it has. I also took Universal nutrition's Animal Nitro Post workout, followed by a protein shake 15 - 30 minutes later. And on days that I feel I need that extra push, I took USP labs Jack3d 15 mins pre-workout.

So all in all, I had a pretty good amount of strength increase and size increase on this stack. I noticed that my muscles were also more fuller, and more harder, like more 'dense' if you would put it that way. Recovery was also one big improvement, possibly cause of Nitro, but I did notice less muscle soreness, compared to now, which is about two weeks off this stack that I've been working out, and I'm still on Nitro at the moment.  I've also gained approximately 3 kg whilst on this stack, most of it was lean mass, but it was also the diet that I had with it.

So here are some stats:

starting weight : 72.3kg
end weight :  75.6 kg
starting Bodyfat % : 22.3
end bodyfat % : 20.9

Bench Press PB before this stack was  :135lbs.
Bench Press PB after 3 weeks on this stack : 150lbs.


One thing to note is that M-stak, really does make you hungy!! There were times when I pre-packed sandwiches to class, which is usually 2 to 3 hours long, and I would normally eat in the middle of class, but I would still end up Hungry after class. lol .


SO overall, I would say that this stack was probably one of the best I've done ever, sadly I had to end it after one cycle due to lack of fundings...=( .. But given the chance, and after saving enough money, I would do it again! =)

Protein Supplement Myths debunked, Part 2- taking supplements = Muscle and Strength increase?

Myth 2- Taking Protein supplements will make me Bigger, stronger and faster! NOT!

Another thing I keep hearing people talk about when it comes to taking supplements is that people think that when you take protein, you will automatically and magically grow muscle, much like what happened to captain Steve Rogers in Captain America.

Sigh,  If only it was that easy, then we wouldn't be spending time in the gym lifting weights, and be concerned about stuff like calories in versus calories out and whether or not it's time to start our cutting phase or not.

Granted, most supplements manufacturers are sending the wrong message with pictures of ripped and buffed fitness models endorsing their products (I won't point out which companies do this nor will I show you any pics, for fear of being sued...>.<), seem to send the message that goes : Hey, take this, and you will be just like me!. but the truth is, they didn't tell you the amount of work these models have put into their body just to be that ripped and buffed.

Supplements are meant to supplement your diet and training, and that's that, nothing more, nothing less. It's pointless to buy and use a supplement, if you're training and diet aren't in check, in fact, it will be a waste of money, especially in our country where buying supplements is soooo much more expensive. So while supplements can improve your overall health, increase your mood , boost your immune system or even elevate stress levels, NONE of them are 'miracle' pills or magic powders that can transform you into a super fit, super ripped looking person. Supplements can AMPLIFY your training, they can improve your endurance or help with your weight management, but they will NOT make you bigger or stronger on their own, how BIG or STRONG you get depends on YOU, and how much you put out at the gym.

So the next time you see a person who's taking supplements, downing protein shakes like it's just water, and has a pretty acceptable physique, don't go damn, I need to ask what supplements he or she is taking, but think about the fact that how many long hours that person has spent toiling in the gym.

The bottom line here is, no matter what supplements you take, You still need to drag your ass to that gym, or to the pavement, or to whatever training ground you're using, and WORK for you BODY, Your body needs you to will it into shape, and supplements, they're just the icing on the cake. =)


P.S.
I wish it was as easy as captain Steve Rogers all the time.
sadly, it's not, so drag all your asses and GO PUSH yourselves!


-Leon-
Go hard, or go home.

Protein Supplement Myths, debunked! part 1

Protein Supplement Myths, debunked! part 1 

I've heard enough of these nay-sayers, especially in a place where I live at, people still have the wrong idea on proteins, especially on protein supplements and specifically, protein powders, which for some reason, is especially popular with misconceptions and myths. Just do a google search and you will find explanations to all these myths.

1.taking too much protein now to build muscles will make you muscles sag later on in your life when you are not working out as much .

This is one of the most common thing I hear from people when they first hear I'm taking protein supplements. First of all, what causes these muscles to 'sag' as they say is actually fat that is sagging. Muscle cannot turn into fat, they are two different types of cells within our body, just like how fat cells can't turn into muscle cells.

To turn fat into muscle, is impossible, what happens is you 'burn' the fat, i.e. your body is using these fat cells for energy, and build muscle cells. Also, muscles don't just appear, they grow bigger as you work them. everyone has skeletal muscles in them ( otherwise you wouldn't even be standing or walking or moving any parts of your body at all), and what body-builders do is break down their muscle fibres ( through working out), and then supply them with the proper nutrition it needs to rebuild, bigger and stronger. Therefore, people don't gain more muscle cells, is just the ones that they currently have are just getting bigger due to them working out, (the breaking down and rebuilding of these muscle fibres is called hypertrophy), and the muscles are developing within the cells to accommodate to these new stimuli that they are facing (weights).
Another thing is that muscles don't just magically turn into fat when you stop working out, they merely shrink as they don't have that much of a demand to handle stimuli.

Also, most body-builders naturally eat a lot more more food than the normal average Joe, as such, their calorie intake is significantly higher than the normal person's (body-builders sometimes eat 5-7 meals per day) , and when they get older, or lose the motivation to go to the gym , or have stopped altogether, they tend to still take a large amount of calories into their body, without the working out part of their life, the caloric intake is a little too high than should be, and thus, they gain more mass, which is fat, which is why most people tend to think that people who take protein supplements to grow muscles will have their muscles SAG later on in life. But if you were to control your food intake and eat sufficiently, you wouldn't  have too much of an issue.

That and the shrinking of muscle makes many people think that the muscles built from before have sagged and turned into fat, which of course, isn't true

Therefore, the misconception that your muscles will sag, or that taking protein will make your muscles sag later in life is wrong.  If you have the right knowledge, and control your food intake, you can still maintain a pretty lean figure. =) cheers.

other sites that you can go to read more about it are :
http://www.abc.net.au/science/articles/2006/05/01/1613539.htm
http://www.sgfitness.com/site/1388195/page/699068
http://www.todayifoundout.com/index.php/2010/08/muscle-does-not-turn-to-fat-if-you-stop-exercising/




P.S. I would like to point out that taking protein supplements also don't naturally or magically make you more muscular. you still need a good clean diet and proper training. This will be addressed in the next part of this series!

-Leon-
go hard or go home

the off season mass gaining stack, week two review.

I've just finished my second week on the off season mass gaining stack, and , so far, the results have been great. =) I've gained mass, some definition, and some fat on my waist as well, but more importantly, I have gained muscle as well.

This week has seen an increase in my strength, my bench press 1 rep-max, increased from 90lbs to 105 lbs, which is a personal record so far,  also, I have no idea how much the bar used for the bench press weighs, so the actual figure is still unclear to me, (note to self, ask the trainer next time at the gym). 

besides that, I have been busting through normal weights that I usually use, for example, my one-arm dumbell row, which used to max out at around 15kg, 8-10 reps is now 20kgs. And my assisted pull ups can now be finished ( 10 reps) with just 6 on the wieghts. 

also, people have been giving me comments on my increased muscularity, and size, which is a good thing =) However, the only downside is that my waist has probably expanded as well, so the cutting phase coming up after this stack is crucial .  

One other thing to note is that, although I've read some reviews on bodybuilding.com that said that some people actually lose their horny-ness after stacking stak and m-stak together, I am glad to say that I did not los mine =P So I guess that varies from person to person.  The other thing to note is that my muscles are now rather hard, as opposed to before, my gf has a hard time believing I'm not flexing them all the time. XD 

so I guess so far, stak and M-stak are doing what they claim they will do, although, I have one other thing to note. For the past week, I have been having bowel problems, but it's not something like diarrhoea or anything that serious. It's more like my bowel movements are now very predictable, usually in the morning, arounf 30-45 minutes after I wake, I will feel that urge to go. and the texture is rather, consistent, starts off rather hard, then end of almost slushy-ish. Don't know if that is a good thing or not, haven't read anything on bodybuilding.com on it though, maybe it's just me and my diet? 

so there you have it, the off season mass gaining stack so far =) cheers

also, my apologies for the lack of photos in this blog, I'm still trying to figure out what and how I want my blog's layout to be like, as this is just my first time blogging =) 

-Leon-

Go hard or go home! =)

the off season mass gaining stack, week 1 day 2 review (13/5/12)

day 2 - off day

time flow
1037 - took m-stak
1048 - had peanut butter sandwich
1100 - protein shake
1148 - 2 pcs of salmon sushi
1200 - took ON amino 2222 tabs
1205 - had lunch at soup restaurant, ginger fried rice, mushroom samsui chicken, pork
1248 - took ON opti-men, kordel's wild alaskan salmon oil.
1505 - took stak
1531 - had peanut butter sandwich
1949 - protein shake
2020 - subway
2035 - took ON opti-men, Kordel's Wild Alaskan Salmon Oil
2230 - animal PM

comments
 Stak and M-stak definitely had an effect, my girlfriend noticed an increased in hardness of my muscles. other than that, nothing much to be noted of.

 Animal PM gave me a pretty good nights sleep I think, I was out like a pig, like seriously, I didn't even realised that my gf took away one of my bolsters when I was sleeping, and I was even hugging it. Also, as most people online have reported, ( do a quick search on animal PM review), I experienced some vivid dreams whilst sleeping, though, I can't seem to recall what the dreams were about, but I'm sure I dreamt. Also, I hardly dream in my sleep, and dreams mean the onset of Deep REM sleeps, which are good for recovery. However, this part is somewhat a let down as I do still feel some soreness in my muscles that I have worked, however, the soreness is somewhat reduced (could be due to placebo). So I'm not so sure about it as of yet, but I think I need a few more days on this stuff to judge.


Leon.
Cheers.

off-season mass gaining stack week 1 day 1 review ( 12/5/12)

So Day One was Chest Day, and below is the timeline,

0943 - Took Animal Stak 

1013 - Took USP labs Jack3d

1040 - Reached Gym, today's workout - chest and shoulder

1301 - took Animal M-stak 

1315 - Ate Chicken Rice , with mineral water 

1330 - Took Controlled labs orange Triad , Kordel's Wild Alaskan Fish oil 

1430 - Protein shake, with oats and milk 

1610 - drank 1/2 carton of milk 

1750 - protein shake 

1815 - Caesar Salad 

2100- Subway , roasted chicken, all veges, only olive oil. 

0000-  took Animal PM  

Workout

Chest Superset

Bench Press, 25lbs, 30lbs. (per side)

Dumb Bell Flat bench Fly, 11kg 

8-10 reps, 5 sets. 

Dumb Bell Pullover, 10 reps 

15kg - 1set

20kg - 4 sets

Incline bench Press

Progressive wieghts, 5, 7.5, 10, 15lbs. 10 reps, 5 sets 

Shoulders Tri Set

Shoulder fly- 3, 4, 5, 6, 7kgs, 

25lbs shrug

Front shoulder raise, 3, 4, 5, 6, 7kgs,

10 reps, 5 sets 

Lateral Shoulder Raise 

5kg, 10reps, 5 sets.

comments:
again, jack3d proved to be a good prewokout to drink, had tons of energy going in and out, and the energy was good and clean, there wasn't any crashes of any sort afterwards. I also drank Scivation's Xtend intra-workout, and my post workout was just Nitro, followed by my postworkout shake 15 - 30 mins later.



Thoughts :

Today's the first time I took animal stak, m stak and PM into my supplementation. I don't know if it's cause of placebo effect or what, but I was Hungry! I kept feeling hungry over and over again. Also, my sleep from animal Pm was not what I expected, but it is the first day, so I'm thinking maybe it needs a few more days for my body to get used to it. Also, this is written one week after the actual day..sorry for the delay folks, was busy the whole week, I was barely able to just go to the gym and be on time to class at the same time.

as for my protein shakes, usually i just mix 1.5 scoops of pro-complex gainer with 1 scoop of whey protein. especially after workouts, I think it should help me alot. Also, all my protien shakes are mixed with 1 small teaspoon of creatine and ON's glutamine powder. 

anyways, I should be able to update more often from now. =) 

cheers. 

Leon.

The Off Season Mass gaining Stack

Hi guys, so this is the start of a new semester, and I've decided to give Animal's Off Season Mass Gaining Stack a try. It's stack no. 6 on the list in the link I've given . I've also added a few twists of my own to the stack, instead of using animal pak, I'm using Controlled Labs Orange Triad, and I'm also using Animal Nitro Post Workout and Animal PM at night, the plan is to go as hard as I can in the gym, and have sufficient rest and recovery within the next 3 weeks that i'm using this stack. Also, when I'm on this stack, I have to really, really take care of what I eat and eat sufficiently, else I won't have a noticeable difference.

this is my stack! 

Animal Stak 

Animal M-stak 

Animal Nitro

Animal PM 

Controlled Labs Orange Triad 

Scivation xtend 

ON opti-men 

USP labs jack3d

I will be using a 5 day workout week, focusing on chest and shoulders on day 1, Back (upper and lower) on day 2, Arms on day 3, Legs on day 4 , and Core muscles on day 5. Two days per week will be my rest days. 

On workout days I will be using Orange Triad and on non-workout days I will be using Opti-men. 

Also, I will be using USP labs jack3d as my preworkout, Xtend as my intra, and Nito as my post workout, and to top it off, about 30 mins after taking Nitro I will be taking my protein shake. 

I will be updating with daily logs for the mass gaining stack whenever possible, and as this semester is a short semester, I will be quite occupied with my assignments and my part-time research assistant position, so updates might take awhile. 

thanks for reading!=) 

all the best working out folks! 

5k HIIT training on 1st of May

Happy Labor day people! =)

just wanted to share my training today. =)
 you can view the details of my run here and  here.

click the link to see more details.


my shoes and socks after the run. =)
I'm seriously off my pace today, it took me 33 mins to run when it usually took me just 28 mins to run.

my shoes and socks after the run =)

I'm not sure if its cause I haven't got enough sleep last night, or because I've been adding on mass without enough running training.

either way, It's time I've started my HIIT training back.

Happy training eneryone! =)

Chest Workout on April 20th

This workout was done weeks ago, and I should've posted this sooner, but I was having my finals and had to delay posting them till now.

Day: April 20th
time: 11.30 a.m.

warm up
HIIT ( High Intensity Interval Training) for 12 mins.
Dynamic Stretching for 5 mins  


Chest
Tri-set x4
Bench press, 35lbs per side,
Dumb bell Flat Bench Fly, 9kg
Incline Press, 10lbs.

Reps : 8-12
Each tri-set was done in subsequent order, with 45 - 60 seconds of rest in between sets.

Pec-Deck Machine, 60lbs, x4
reps: 12


Back
Pull ups x4 sets
reps : 6

Superset x4
Row Machine, 70lbs
One arm Dumb bell row, 11kgs

Pullover Machine, 80lbs x3 sets

Reps 8-12

Supplements Used:

Pre workout
Optimum Nutrition Superior Amino 2222, 2 tabs, (45 mins before gym)
USP labs Jack3d 2.5 scoops (30 mins before reaching the gym)

Post Workout
Optimum Nutrition Superior Amino 2222, 2 tabs, immediately following workout
Protein Shake (Optimum Nutrition 100% Whey , cookies and cream flavour 1 scoop, Ultimate Nutrition Creatine monohydrate, 5 grams)


remarks:
 Jack3d made me feel super energized and focused for my workout, though I think 2 scoops should be sufficient for me next time, I did feel a bit 'tingly' whilst working out, like I've got electric shocks over my body, a bit uncomfortable for my liking. But I like the energy you get from it, it was good, clean, and I did not have a crash afterwards.

My recovery hasn't been as good as it was when I took the Universal's Torrent, usually, with Torrent I wouldn't feel very sore as I would If I hadn't took it, perhaps torrent did really have an effect.


Other than that, it was a pretty good workout. =)

An introduction

An Introduction to myself, I am a student studying Psychology at HELP university, and My current workout goals are to build more lean mass, to improve athletic performance.

I am not an expert at this, I am not rich enough to afford all these supplements either, so reviews on the supplements are based on my very short trials with it.

All the opinions expressed by me are just purely my thoughts, and it is not to be taken as a fact or as medical advice of any sort, as always, it is always easier to tell is a supplement or workout regime works for you by trying it out yourself. But be careful though, it is always better to do some research on a supplement product before actually buying it and using it.

thanks for listening/reading,

Leon