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..=)
Thursday, 11 October 2012
Monday, 8 October 2012
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 =)
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! =)
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! =)
Saturday, 22 September 2012
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.
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.
Friday, 10 August 2012
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., =)
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...=)..
+DONE.jpg)
+DONE.jpg)
thanks to Soo Chen for being the photographer! =)
just for some referencing this(picture below) was about 1 and a half months ago...
Tuesday, 24 July 2012
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!
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!
Sunday, 8 July 2012
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
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
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