I'll get there and more...

According to a recent study, I would need to take at least one scoop of protein every two waking hours to facilitate recovery...

breakfast was good...

Training resumes today. Got my ice pack to help recover after that so I will probably go all out later. Spoke to Kimberley and apparently she and Ernie both train at the same gym as well. Finally a familiar face! I guess training will be hardcore from now on...

Water caused uneven weight fluctuations. Active recovery session was good and helped heaps. Calves still feeling sore but it'll heal after today's R&R. Will post gains and updates on my Bodyspace. The huge ego buster was me starting from a really low weight just to slowly revive the stagnant muscle fibers...

The Resurrection Phase I

Not being able to train properly and feeling sluggish all the time. That's what 9 months of irregular (almost none) training and falling off the bandwagon did to me. I could take the easy way out and blame my hectic schedule or the constant departure from my locale but I won't. I take full responsibility of the flab that I have clothed on to my torso. Now, it's time to chisel it off.

The training program I designed for myself is very much similiar to my previous one and is a full body training but this one bends more towards incorporating more of the HIT principles that I learnt simply because I do not have the time. I could also post it here to give readers a sense of fullness to the blog, but I won't. For cardio, I'll be doing Tabata all the way.

Day one happened yesterday. The squats and presses destroyed me... I will heal today, and return tomorrow.

word.

You fight to win... that's it.

Project Nuevo

missing her.

This is just going to be a filler post. Didn't come in this morning with something clever to blog about.

Training has been going pretty awesome. Been keeping to it and the many expectations I have when it comes to getting fully pumped at the end of a workout propels me forward. Looking back at my younger years, it's funny how I finally got myself into fitness. Fitness to me back then was like chewing cardboard. Now it has become a part of me that I don't think I can live without...

Also, been having a steady flow of juices flowin from the medula oblongatas with tonnes of plans for the things to come. Definitely going to be getting more financial projects in motion. Projects with bigger returns in the end. Fingers crossed.

Say your name. Try to speak as clearly as you can.

You know everything gets written down. Nod your head.

Just in case they could be watching. With their shiny satellite.

Turn it up. Listen to the shit they pump into your head.

Filling you with apathy. Hold your breath.

Wait until you know the time is right on time. The end is near.

I hope they cannot see...

Project R.A.M.

roots...

The Resurgence Cycle:

Aim: Pushing the threshold but keeping it within the limit to prevent too much stress to the CNS. To revive the body to put it in training mode after a long hiatus. Whole body workout with no specific focus points. I am at this cycle till early December '09.

Day 1: Whole Body Workout
Day 2: Cardio
Day 3: Whole Body Workout
Day 4: Cardio
Day 5: Whole Body Workout
Day 6: Cardio
Day 7: Whole Body Workout
Day 8: Rest

The Alpha Cycle:
Aim: This cycle starts in December 2009 on till either February or March 2010. Gain lean muscle mass on targetted weaker points before commencing full body fitness training for maintenance.

Day 1: Whole Body Workout
- Focus upper back, upper chest, calves

Day 2: Cardio - Active recovery

Day 3: Whole Body Workout
- Focus lower back, delts, quads

Day 4: Cardio - Active recovery

Day 5: Whole Body Workout
- Focus rear delts, calves

Day 6: Cardio- Active recovery

Day 7: Whole Body Workout
- Focus lower chest, abs, arms

Day 8: Rest

Would leave the last part of the training till further notice... =)

word.

Calf Throb

The coup de grace for my calves...

One fine Sunday, a bud asked if I wanted to join him for a hill hike. Apparently there's a well known trail just behind my condo area and since I've been meaning to check it out someday anyway, I decided, why not? How tough could it be right?

Dead wrong.

Starting up the trail, my calves were already screaming. Then I recalled the gym training the day before where I did calves to full max reps. Slotting calf raises between each other exercise.

Fuck.

By the time we reached level 2, I was gassed. So gassed that I wanted to turn back and abandon the whole plan. Mark said we'll leave if I want to leave. Now, the thing about me, is that when I start giving up on certain things, and people agree to it without giving me a reason why I shouldn't give up, I'll give myself a reason why I shouldn't. Call me a freak of nature.

I chose to push on.

Reached level 3 and it was a pretty cool chillout site. With hammocks and wood benches. Could definitely do a picnic here. Spoke to some of the locals and they mentioned that there are a total of 6 levels. I flinched when I heard there were 3 more levels.

"Think you can make it? We can head back if you want."

"3 more levels? Since we're already here..."

"You want to play tough guy?"

"No. The dude said the rest of the trail ain't so hard. So why not?"

"Yes... but its another half an hour of hike."

"Let's keep going."

On the way to level 4 I had a massive calf cramp and I could see my right calf muscle visibly crimp inwards. Not a pretty sight. Took me some time to massage it to undo the cramp. But I made it. Soon we were on our way. Reached level 5 and we decided that level 6 will be conquered another day. Whole journey took 2 hours. Awesome cardio in my opinion...

Calf still throbs till now.

word.

Losin' it...

I'm losin' it...

Struggling to get back on track...

Major doses of self control needed...

Spinning in the silence...

The pool at my condo...

The roadtrip to Kuala Terengganu was one of the best solo roadtrips I've done! The view was amazing despite the heatwave! I'll definitely head there again just to check out the beach. Being the beach junkie that I am, I think it'd be perfect to just spend time there to get a breather. Anyways, will be heading over to Perak end of this week for a project and maybe party with the buds over in Lumut till the weekend.

Someone falls to pieces
Sleeping all alone
Someone kills the pain
Spinning in the silence
She finally drifts away
Someone gets excited
In a chapel yard
And catches a bouquet
Another lays a dozen
White roses on a grave

Trainingwise, I've been healing rather nicely. Undertaking again Project Mass-occur, which is a mass training program I made for myself. Packing on mass rather faster than I have anticipated thanks to some more studies and research on how I can get it done in the shortest time. Protein is not cheap. So making the most of it is a wonderful investment to the body. Adding swimming to my non-training days! The pool at my condo is sweet! Which is a good motivation for me to head for my regular swims.

Heading to a seminar on Power Sales tonight. Didn't think I'd be going for this sort of thing on my own will but getting educated on the many things that maketh one is so important in this stage of my life right now. It's free too. So nothing to lose...

It sucks...

A man's best friend...

Got myself a vacuum cleaner! Never thought I'd be happy and overjoyed over this but I am! I've always hated sweeping and mopping so the vacuum would be the awesomest investment I've made so far. Room's getting too dusty to handle and I have this tiny allergy to dust. Been sick the past week and this morning I literally hugged the toilet bowl a couple times to puke.

I might be pregnant.

Got my rest and when I got up, I felt so good that I headed to gym right away. Training was awesome and I'll be heading over again tomorrow for more cardio and active recovery. On the lighter note, plans to revive BorneoFitness has been set in motion. I know I say this many times regarding BF but I was a fool and I admit it. I rushed in to do too many things in such a short time. Got my resources but time wasn't on my side. Now that there's a specific plan in mind, I'll take my time. One step at a time. And re-launch BorneoFitness.

The Swine Cough

The chill pill theory...

The three coconuts didn't work for me obviously. Decided on Saturday to try to sweat out the fever and push it at the gym but I almost puked and was feeling so lightheaded that the best thing to do was to head home. Training has been badly affected by this week of sickness. I think I have just discovered the Swine Cough... At work now and I just took 2 out of 3 of my flu meds for the day. The ones that was supposed to make me feel drowsy... and yes. They work.

On the bright side, I have been spending a lot of time at home and planning out what I want to do with the next few years of my youth. I've been reading Rich Dad, Poor Dad and have even started to collect the different series in the set. It's based heavily on investment and making money work for us instead of us for the money. I have always been a big fan of finding that out and this book just makes it the more clearer for me.

But like everything else thats hyped, only fools rush in. So I'm taking the time to slowly digest and absorb the knowledge and getting myself geared for what I might face and will face when I take the bold step in changing the course of my life. This is a lot like the step I took in fitness when I spent all the years researching on what is the best way to reach my goals and fine tweaking it along the way...

Gala and Vimel will be heading over to Perth to join our dear bro Cuban in his studies next term! I bet they'll be having a blast of a time there and I wish them all the best in that! We shall reunite again when the brotherhood returns to the humble grounds of Malaysia...

Big plans await us...

filling the void...

Plans to check out the capoeiristas and Bitumania went down the drain as I attempted to drive around looking for the venues. Arrived in Jaya One late and the capoeira demo was over by the time I arrived. Managed to meet Quek and made plans to join the classes at Bom Brazil on Mondays and Wednesdays.

Headed back to the city for a great workout at Gold's Gym KL. The location and music was awesome and I'm glad I signed up for that place. The membership is till end of June only though cos the gym will be moving elsewhere. Apparently some location near Bangsar. It sounds far from where I live... The reason I joined this gym was cos of the location near my office. Now that it'll be moving far away, I doubt I will be training there anymore after that. Anyway, will resume training after office hours starting next week and I can't wait to get back into my full fitness training program! Not to mention starting the capoeira classes. These things are more than perfect to fit into the voids of my weekdays.

This beautiful Sunday is spent with getting my room and laundry organized as well as lotsa resting. Not to mention the long awesome webcam session with the sweetheart. Then tonight will be the webcam session with the parents.

The one I miss...

La historia hasta ahora...

The latest addiction... squids!

Been having tonnes of squids for lunch! I'm a sucker for good sambal belacan and they're available everywhere here! Now, fried squids and sambal belacan combined, happens to be the best dish in the world! At least I think so...

And yes, I'm back... Need somewhere to let go of my rantings and adventures and where else better but here? Been up to plenty but I'm too lazy to recap. Prolly pictures will tell my story after this. Schedule for the upcoming weeks?

Capoeira. Finally going to be training capoeira with real capoeiristas... No more gingaing on my own! There's a demo happening this weekend in Petaling Jaya so I'll be headed there to check them out and join them next week hopefully. Looking to keep myself busy with training together with them every week. Their site.

While I'm in PJ for the capoeira demo, I won't be missing the chance to drop by the Pace Gallery. Bitumania, will showcase art paintings done with bitumen. Bitumen is the oily and black material (a.k.a tar...). It'd be the first exhibition in Malaysia of its kind! Pics will come up when I'm done. Lets hope they allow pictures...

Naked & Blanket - Not a porn series but rather an artistic exhibition featuring the contrasts between modern urban and rural areas... Rich vs poor. Capisce? Opening party of the exhibition will be at Findars Space on Saturday at 7.30pm. Once again, if they allow pics, it'll be up!

KLCC will be having an art appreciation series and I seem to have missed the first two parts of the series. Anyway, registered for the third and final workshop, Breaking New Ground, next Tuesday. Its sounds like a perfect place to chill while learning about contemporary art at the workshop (and just to wait out the traffic jam after office hours...)

Seems like there are tonnes of art exhibitions this few weeks... The rest I'm planning to check out but have yet to confirm. Then again, their times are flexible and I do have plenty of time so theres a really high chance that I'll be dropping in on all of them:

Michal Macku - Glass and Gellages

Cecilia and Noni's Exhibition

The Light Show

3D to 2D: Sculpture Studies

Very tempted to see what Stuart Hamm has in store for us this Saturday. But I'll be running around so many places I doubt I even have time to drop by the Panggung Bandaraya... It would be awesome to check out his bass skills tho. I'm no bassist but Cuban showed me a couple videos of the superbly mad bassists and it impressed me!

Also, not forgetting...

Hardcore training resumes next week...

=D

BorneoFitness.com!

It's been ages since I've updated and here's the reason:

Mindcon will probably see not as much action as it has seen...
But rest assured it's still very much alive!

Mr Miri 2008

Mr Miri 2008 Promotional Banner

I emceed the Mr Miri 2008 event held at the Boulevard Shopping Complex on Saturday. I was kinda nervous cos I've never emceed in Bahasa before and there were really strict rules governing what I can say and what I cannot say (part of the Malaysian Bodybuilding Federation requirements). So some parts of the event were really quiet.

Overall the organizers did a great job in making everything fall into place and the only downside was the immediate rescheduling of the program. There was a total of 27 contestants going for these categories: Junior, Masters, Fly weight, Bantam weight, Light weight, Light-middle weight, Middle weight and Light Heavy weight. There were only 17 contestants last year so this year, the number pretty much went up. The bodybuilders trained hard obviously and are getting ready to be in shape for Mr. Sarawak 2008 (which will be held in MIRI on the 12th of July 2008!).

With Eddie Chang from Limbang

With George Polo and Hasbollah

With the overall Champion of Champions, Saifulbahri

Will post up more pics once I get them from Darren and Vince. The event exhausted the fuck out of me but it was an awesome motivation for me to train now that I'm in the bulking phase. Now to focus on the upcoming fitness portal project and back to plenty of training!

Sarawak International Triathlon 2008

Went to check out the Sarawak International Triathlon 2008 with Darren last weekend. One main reason was cos I have plans to join the one next year. Gonna be heavily involved in triathlons as well thanks to inspiration from my friend Arkady. Been starting training for cycling and I'm getting swimming training soon from a coach (once I've settled the many errands!). We managed to check out the Sprint Triathlon which was on saturday and I could not make it for the full leg on Sunday. Anyway, arrived at the Marina Bay area a couple of minutes after they've started swimming. According to the organizers, there was a participant increase of 30% from last year. Next year, with me joining, it'll be 31%! :P (how lame can I get???)

The Sprint Triathlon was a 750m swim, then 20km cycle, and followed by 5km of run. Its basically half of the full leg triathlon. I'm just hoping to break the full leg. Which of course, will require plenty of training and preparation on my part. It'll be a fun process though!

The promotional banner!

One thing I noticed was that a really smooth transition needs to be made from the swim to cycle transition. Most of them lost time through the process of putting on their shoes and all that. If they did it systematically, they'd shave off plenty of useful time! I bet its easier said than done though. I'll have to double check with Arkady about this.

Elmer (Austria - 1st place)

Frederick (Switzerland - 2nd place)

Kimberly Yap (Miri! - 3rd place)

Overall the whole Sprint Triathlon day was great and I was really hyped about it! Uber hyped to be exact. Even have plans to save up and travel to do triathlons! Only time will tell I guess...

The New Program: Project Mass-Occur!

The new training plan this holiday is to bulk up and gain lean muscle mass. Thus, the name Project Mass-Occur! Like all bulking plans, adding a bit of bodyfat is inevitable. Unless I inject myself with plenty of hormones (aka roids), it is almost impossible (not fully impossible though) to add mass without gaining bodyfat increase. I'm down to 12-13% bodyfat. Not bad, considering I came from a high 25-26% when I first started training. The beauty of my lifestyle program is that its a long term plan and not just some short term plan to 'lose weight'.

Training will be hectic as I'll do plenty of high volume training coupled with cardio in a day. So recovery is crucial for me. Incorporating active recovery into my training as well. Active recovery is doing higher reps of really light weights to pump blood into the targetted muscle area a few days after the training day of that particular muscle group. For example, 2-3 days after training (high volume) the biceps, I do curls with super light weights which brings it to a point where it almost induces fatigue to pump blood with nutrients into the biceps.

Gotta up the protein too. But been having a lot of red wine lately! Dad got a whole box of them Stanley wine and sittin in the fridge, it makes an awesome after dinner dessert... damn. Apart from that, been eating out a lot. It takes a toll and I could really feel the difference it makes on training and to my recovery process. Recovery takes ages and I wake up feeling like shit everyday. Not good. Cleaning up my food intake and hopefully life will resume to normal in a couple of days.

Meanwhile, working on a fitness portal with plenty of info for ANYONE who is thinking of improving their health and lifestyle. Feel better about yourself and check us out! Launching beta in a month!