The Explode Program: DAY 1
Exrx.net has listed many more .gif clips like these and grouped them under different muscle groups you want to work out on. A very useful site that I often refer to and would highly recommend if you are unsure of how to use weights and/or machines.
Let’s start with DAY 1. I’ve put together 5 different sets that will work on your chest and triceps. Refer to the .gif clips to make sure your form is right when doing each set.
DAY 1 - CHEST / TRICEPS
1st Set: Incline dumbbell bench press - 4 sets x 8 reps
Sit down on incline bench with dumbbells resting on lower thigh. Kick weights to shoulders and lean back. Position dumbbells to sides of chest with upper arm under each dumbbell.
Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.
*Tip: Push your elbows as far back as possible and slowly lift up.
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2nd Set: Dip machine with wide grip - 3 sets x 8 reps
Step between wide dip bars with dip belt around waist. Kneel as close as possible to low pulley and attach cable to dip belt. Stand up and mount dip bar with oblique grip (bar diagonal under palm), arms straight with shoulders above hands. Keep hips and knees bent.
Lower body by bending arms allowing elbows to flare out to sides. When slight stretch is felt in chest or shoulders push body up until arms are straight and repeat.
*Tip: If you find difficulty in using your bodyweight, use the weight assistant dip machine to counterbalance your own bodyweight.
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3rd Set: Cable pulldowns 3 sets x 8 reps
Face high pulley and grasp cable attachment with overhand narrow grip. Position elbows to side.
Extend arms down. Return until forearm is close to upper arm. Repeat.
*Tip: Keep your elbows in position and as close to the sides of your chest as possible. It should not move.
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4th Set: Cable seated fly machine 3 sets x 8 reps
Sit in machine with back on pad. Grasp handles to both side shoulder height. Slightly bend elbows and internally rotate shoulders so elbows are back.
Push levers handles together. Return until chest muscles are stretched. Repeat.
*Tip: When pulling the handles in, make sure your elbows are slightly bent and stop at an inch gap where the handles meet. Slowly return to starting position without dropping the weight unless you have finished a rep.
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5th Set: Decline Push-ups 3 sets x AS MANY AS YOU CAN DO
Kneel on floor with bench or elevation behind body. Position hands on floor slightly wider than shoulder width. Place feet on bench or elevation. Raise body body in plank position with body straight and arms extended.
Keeping body straight, lower upper body to floor by bending arms. To allow for full descent, pull head back slightly without arching back. Push body up until arms are extended. Repeat.
*Tip: It looks easy but you may find it hard at first. Do not allow yourself to believe that you will never be able to do it. Bend your elbows towards your back and try to go as far down as your can and slowly lift yourself up. Do as many as you can and focus on going lower each time.
Finishing: Run for 25 minutes.
* * * * *
DAY 2, coming up on tomorrow's next post.
Get Fit In 12 Weeks: The Explode Program
As promised, I am going to share with you my first workout split program. It's called The Explode Program. This routine will last you for the next 12 weeks and will focus on total body strength while losing fat.
Get ready to have 4 days of intense lifting a week, with 3 days of cardio.
20 RULES OF THUMB before I give you the breakdown:
FOOD & REST
1. Eat a meal within 3 hours before your workout, with at least 15g of protein.
2. Eat a meal within 1.5 hours after your workout, with at least 20g of protein.
3. If you can't eat a meal until later, make sure to eat a protein bar or a protein shake within 45 minutes of your workout's end, and eat a full meal as soon as you can, no later than 3 hours later.
4. Of course get plenty of complex carbohydrates and veggies.
5. Never let yourself feel hungry, never be too full. Ideally you are eating 4 small-medium, balanced meals a day.
6. Schedule your meals and try to eat at the same time everyday.
7. Get 7-9 hours sleep a night now that you can.
8. Drink 2 liters of water a day. Don't be afraid of bloating!
WORKOUT
9. Warm-up for 5 minutes of jogging on the treadmill before your workout.
10. Get loose with some dynamic plyometrics if you have to (i.e. push ups, shoulder rotations, hip twists, neck rotations, etc.) for a few minutes.
11. During your workout, aim for 1.5 - 2 minutes rest in between sets.
- Breath out during the exertion phase of the rep. Forcefully. Breathe in during the negative phase.
12. For any exercise that requires you to bend your knees, LOOK STRAIGHT or UP.
13. Stretch for 10 minutes at the end of every workout.
14. If you are going to combine cardio and strength training, always leave the cardio for AFTER the weights, and do it for at least 25 minutes without walking, no matter how slow you have to jog.
15. Don't be afraid to ask for a spot or some form tips from a personal trainer. Form is much more important than weight at this stage.
16. When I say 8 reps, I mean at a weight and intensity that you can barely do a 9th, and could definitely not do a 10th without totally screwing up the form.
17. There is a reason I have chosen an 8 rep range – for optimum for strength building and fat loss if done properly. You have to make sure that your intensity is up, you are choosing the right (heavy) weight, and your breathing is powerful.
18. Concentrate on using the muscle group you are working out on. Make every rep count and do not simply 'follow the motion'.
19. 14-16 sets per lifting session should burn you out and allow you to finish after about an hour. If your timing is slower, you are resting too long.
20. Drink at least a small glass of water for every 20 minutes you spend lifting.
Read, remember and apply.
We will now start with DAY 1, coming up on my next post...
How’d I Get A Body Like That?
Say what you want, but I worked hard for this body and yes, I've grown complacent that it's no longer mine. It took a lot of self-discipline and hard work to push myself harder everyday, but hell, it was worth it.
Realized that I couldn't fit into a pair of boardshorts I brought to Phuket. That could only mean one thing - my ass has gained weight. I still can't fit into those denim shorts. Gotta work out harder!
10 Things To Do In Phuket
1. Check-in at a beachfront apartment/hotel/resort/villa.
2. Wake up to the sound of the ocean.
3. Get a pepperspray because you can. (Not if you're going to take it back to Singapore, but it's legal in KL.)
4. See a ping pong show. It's probably not for everyone, but I was curious and it was an eye-opener, literally. I went to D Club, in Patong. This was taken outside.
5. Drive a cross-cart. The most fun I ever had on four wheels!
6. Ride an elephant.
7. Shoot guns. My first time holding a 9mm. Absolutely exhilarating. (Quality of the picture sucks because it was a photo of a photo taken with a Blackberry.)
8. Hike up the Bang Pae waterfalls
9. Visit an Irish pub and enjoy a Guinness - my favorite beer in the world.
10. And of course, hit the beach and soak up on the sun.
This is the life.
What Bus Should I Take From SIN to KL? (And Vice Versa)
Returned from Phuket to KL on Monday night and just got back to Singapore this afternoon as I am booked for a shoot tomorrow. The bus ride isn't so bad afterall! For those who like shopping in KL, I suggest taking a bus there next time. You can book your tickets online at Aeroline.com.sg (I'm not getting anything out of this but I just thought I'd share!).
The bus will pick you up from Harborfront and drop you off at a hotel near to KLCC. It's cheaper and more convenient than taking a flight on AirAsia because the airport is 1 hour from away town and costs RM70++ to take the taxi. You don't have to worry about excess baggage and the seats are so much more comfortable. They even serve you a meal, unlike flights on AirAsia where you have to pay for a meal. The journey takes 5 hours flat. They are usually on time, sometimes even arriving early. I like that I can actually fall asleep on the recliner chair (what can I say, I like some leg room) and catch up on some reading. Total value for money in my opinion.
Anyway, Phuket was amazing, I will share the photos on my next post. Some of the few highlights of the trip include driving a cross-cart, shooting a 9mm, riding an elephant and swimming in the ocean to find out that someone had just drowned and died there just moments before. And of course, waking up to 2 sunshines 
Sunrise at 7am. It's worth getting up for when you wake up to a view like that.
You'll never know how strong you are until being strong is the only choice you have.
Going To Phuket!
I'm going to Phuket for my birthday : ) Be back in KL next Monday. Be good and stay disciplined!
Purple Wheat vs Buckwheat Noodle: Who Wins?
I was doing some grocery shopping at Carrefour the other day and stumbled upon this KOKA's purple wheat noodle. I picked it up, read '100g of KOKA Purple Wheat Noodle gives you as much antioxidants as 84g of blueberries' and added it to my shopping cart without a second thought (purple also happens to be my favorite color, not that it matters really).
Normally I'd try to skip the instant noodle section because they are just terrible for you. Why spend 5 minutes boiling water and preparing a meal high in sodium when you need just about to same time to bake/grill some chicken and make a healthy salad?
It also looks like I've found a cheaper alternative to buckwheat noodles, which costs about 3 times more. But while the whole idea of eating 'wheat noodles' sounds all wholesome and nutritious, take note that it IS still an instant noodle and by that I mean it's still sodium-rich.
1 packet of purple wheat noodle is about 174 calories, with 210mg of sodium while 1 serving (1 cup, cooked) of buckwheat noodle is only 113 calories with 68mg sodium.
Purple wheat noodle is definitely a cheaper alternative but buckwheat noodle is still a healthier choice. High in potassium and magnesium, a good fiber source and low in saturated fat and cholesterol, buckwheat flour contains B vitamins, essential amino acids and rutin, an antioxidant that promotes cardiovascular health. Unlike wheat flour, buckwheat flour is also gluten-free, a consideration for anyone on a gluten-restricted diet.
August 2: My 23rd
Maturity of mind is capacity to endure uncertainty. Today, I turn 23 and I'm proud to say that my life has been full of love, surprises and unpredictability. I'm blessed to know YOU, no matter how little time or how much time we've spent together. Thank you for remembering the day I was brought to Earth and thank you all for the birthday wishes!
Chasing the sun across the globe, starting from Singapore to California, Florida, and now Kuala Lumpur.
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