Back

It is one of the most complex muscle. Divided into several area and commonly know as upper and lower back.  

Anatomy

Trapezius - upper/ middle back
Latissimus dorsi - lats of wings of the back
Rhomboid - several muscles of the upper back that help move the shoulder blade

Rhomboid located in the upper back and connects the spine with the shoulder blade. The rhomboid muscle is named due to diamond-like shape. There are two types of rhomboid muscle, the rhomboid major and rhomboid minor which contract and relax to move the shoulder blades. Both of the rhomboid  muscle  sits beneath the trapezius muscle.
 
Trapezius muscle is a triangular muscle which extends from the neck to the mid back and across to cover the shoulder blades. The trapezius muscle can move the shoulder blade in a number of ways beyond the shrug and it is also involved in the rotation of the head and neck.

Teres major and minor. The teres major performs similar actions to the minor although it helps internal rotation and is only active when the shoulder blade is fixed. Teres major responsible for inward rotation and adduction. Whereby teres minor responsible for outward rotation.

Latissimus dorsi are the largest muscle on the back. It attached to the upper end of arm. It is responsible for a number of functions at the shoulder joint. The latissimus dorsi extends the shoulder or draws the arm down toward the body when it is raised to the front.

Recommended exercise

Deadlift
Rowing
Pull up

Tips

• Emphasize on vertical pulling movement like lat pull down or body weight pull up because this will concentrate highly towards the lats muscle.
• Horizontal pulling movement like sited row stimulate middle to upper back.
• To get better stretch on the traps, try shrugging behind the body instead of the side or front.
• Supinate the arm during lat pull down or high row will hit more on the teres muscle and lattisimus dorsi 

Triceps

Triceps is the main muscle located at the back/posterior compartment of the arm. The name 'Tri' is derived from the presence of three 'heads': long, medial and lateral. The tricep composes of 2/3 of your arm therefore it is a key muscle to concentrate on when building arm strength and size. Each muscle starts at a different point on the body, but all of the muscles attach to the same place on the elbow. It is responsible for elbow extension, that is extending your arm out from the elbow in any pressing or pushing movement. The long head is the only part that crosses over the shoulder joint, so the long head can actually assist at pulling the shoulder backwards (shoulder extension).

Anatomy

• Long head
• Lateral head
• Medial head

The Triceps Brachii also assists Latissimus Dorsi in extending the shoulder joint. It contracts strongly during the up phase of a push up, to straighten the arm. The long head starts on the infraglenoid tubercle of the shoulder blade which means that is crosses the shoulder joint.The lateral head starts on the posterior part of the arm. It is situated towards the top outside part of the arm. The medial head starts on the posterior part of the arm also but it is situated on the lower inside part of the humerus.

Recommended Exercise 

Obviously, any exercise that focuses on straightening the elbow will work all heads of this muscle and there are many good isolation exercises and compound exercises. Examples of isolation exercises are things like kick backs, push downs, or overhead extensions.
 

• Long head responsible for the arm looking bulging at the back of the arm, workout that puts the elbow away from the body will provide better stretch towards the long head such as dumbbell triceps overhead extension and french curl.
• Cable or isolation would be best to bring out the triceps striation

 

Biceps

There are 2 parts to this muscle, a long head and a short head. Each muscle starts at a different point on the shoulder blade, but both muscles attach to the same place on the forearm and elbow. Since both parts of the muscle attach to the same spot they both do the same motions.

The primary function of the bicep muscle is to flex the elbow, which moves the forearm towards the shoulder. The explains the standard bicep “curl”. The secondary function of the bicep is supination of the forearm, which means turning the hand from a palms-down position to a palms-up position. This is why a rotational type of curl is always good to add to your bicep training.

Anatomy 

Shoulder is a ball and socket joint made up of three bones:
upper arm bone (humerus)
shoulder blade (scapula)
collarbone (clavicle)
 

The head of upper arm bone fits into a rounded socket in shoulder blade. This socket is called the glenoid. A combination of muscles and tendons keeps the arm bone centered in shoulder socket. These tissues are called the rotator cuff. They cover the head of upper arm bone and attach it to shoulder blade. The upper end of the biceps muscle has two tendons that attach it to bones in the shoulder. The long head attaches to the top of the shoulder socket (glenoid). The short head attaches to a bump on the shoulder blade called the coracoid process. The biceps also connects with the fascia of the medial side of the forearm. Two additional muscles lie underneath the biceps brachii. These are the coracobrachialis muscle, which like the biceps attaches to the coracoid process of the scapula, and the brachialis muscle which connect to the medial bone of the forearm (ulna) and along the mid-body of the arm bone (humerus). 

Recommended Exercise 

Biceps curl
Preacher curl
Concentration curl

Tips

• Highly recommend to do most of the workout while sitting, this will prevent from using the body momentum during the training especially for barbell/ dumbbell curl.
• Supinate the forearm at the top to get more squeeze
• Always go all the way down to fully stretch the muscle especially during preacher curl.
• Neutral/ hammer position will hit more towards the brachialis muscle.
• To improve the peak of the muscle, it is best to use cable where it will always provide a constant tension during concentric and eccentric phase. 

Report - October to December challenge

I'm in my second week of the challenge. I manage to maintain my weight at 78kg, gain strength but I could not manage to gain or to reduce my  waist, arm and calf girth. I will make a few adjustment towards my carbs intake. I will reduce the intake of my carbs and only consume it for breakfast, pre and post workout only. I have gain some average poundage on my training, again my target is to push as much weight for bench press, squat, deadlift, preacher curl, shoulder press and skull crusher.

Quadriceps

Quadruple stands for 4 and quadriceps has 4 different muscle. The quadriceps or "quads" is one of the largest muscles in the body.  Many of the best leg exercises focus on the quads.  The primary function of the quadriceps is leg extension.  Leg extension is the motion of extending your knee like kicking a ball. The quadriceps muscle group is made up of four muscles. The vastus intermedius is found on the front of the thigh, deep to the rectus femoris. The vastus medialis is found toward the inside of the leg, while the vastus lateralis is found toward the outside of the leg. The tendons of these four muscles merge together and attach onto the kneecap and surrounding ligaments.

Vastus intermedius (beneath rectus femoris)
Rectus femoris (peak of quad)
Vastus medialis (teardrop)
Vastus lateralis (sweep)

Recommended Exercise

Squat
Leg Extension
Leg press


Tips

• Keep feet close together during squatting and leg press will help to target more vastus lateralis area.
• Squatting, leg extension and leg press with a wide Stace and toe pointing outwards  will target more vastus medialis. 
• Highper leg extension will target more vastus intermedius & rectus femoris

Muscle

The action a muscle generates is determined by the origin and insertion locations. They are attached to the skeleton and move the body by contracting in response to signals from the central nervous system, contraction is achieved by the sliding of thin filaments. When skeletal muscle contract they either move parts of the body via their attachments to bones, or produce tension to oppose stretch or even to allow controlled lengthening.  During every motion every muscle has to perform different duties.  The most simple to understand is the agonist - antagonist relationship.
The agonist is the muscle which (shortens) performs the primary action and the antagonist is the muscle which (lengthens) opposes it.

There are approximately 639 skeletal muscles in the human body, here I will only name a few. Those are


Quadriceps
Hamstring
Glutes
Abdominal
Chest
Back
Biceps
Triceps

Training Day 13

CALF

Sited Calf
1 x 10kg x 15
1 x 20kg x 15
1 x 30kg x 12
1 x 40kg x 12
1 x 50kg x 12
1 x 60kg x 10

Standing Calf raise
3 x 12reps

SHOULDER

BB military press
2 x BB x 15

BB military press
1 x 10kg ES x 15
1 x 15kg ES x 5
1 x 20kg ES x 5
1 x 25kg ES x 5
1 x 27.5 ES x 5

DB Side lateral
 3 x 12kg x 10
1 x 14kg x 10

BB Behind Shrug
 3x 15kg ES x 10

Meal Day 12

Breakfast - 100g Oat and 3 whole egg
Lunch      -50g oat with 100g fish and salad
T-Break   - 50g oat with 100g fish and salad
Hi-Tea     - 150g Salmon and salad
Dinner     -100g Salmon and salad

Training Day 11

Morning Cardio - 100min

BICEPS
EZ bar Preacher Curl
1 x Bar x 15
1 x 5kg ES x 15
1 x 10kg ES x 10
1 x 15kg ES x 5
1 x 17.5kg ES x 5
1 x 17.5kg ES x 5
1 x 17.5kg ES x 5

DB Concentration curl
1 x 10kg ES x 10
2 x 12kg ES x 8

TRICEPS
EZ bar Skull Crusher
1 x Bar x 15
1 x 10kg ES x 12
1 x 15kg ES x 5
1 x 17.5kg ES x 5
1 x 20kg ES x 5
1 x 20kg ES x 5

DB over head press (single arm)
1 x 12kg ES x 10
2 x 16kg ES x 8

Meal Day 11

M/Cardio -  BCAA + Glutamine
Breakfast - 100g Oat and 3 whole egg, 2 Raisin bread
Lunch      - 50g Oats, 100g fish and salad
Pre work  - 100g oats, 2 whole egg and salad
Training  - BCAA + Glutamine
PW meal - 2 Raisin bread, 100g oat and 100g fish and salad
Snack      - 100g Cashew nut
Dinner     - 80g fish, 20g oats with salad

MEal Day 10

M/Cardio -  BCAA + Glutamine
Breakfast - 150g Oat and 3 whole egg, 2 Raisin bread
Pre work  - 100g oats, 2 whole egg and salad
Training  - BCAA + Glutamine
PW meal - 2 Raisin bread, 100g oat and 100g fish and salad
Snack      - 150g Cashew nut
Dinner     - 80g fish, 20g oats with salad

Training Day 10

Morning Cardio - 100min
Cardio - 5min

BACK
BB Dead lift
1 x 10kg ES x 15
1 x 20kg ES x 15
1 x 30kg ES x 10
1 x 40kg ES x 5
1 x 50kg ES x 5
1 x 60kg ES x 5
1 x 70kg ES x 5 
1 x 80kg ES x 5

Pull up
2 x bw x 10
2 x supported x 10

Sited cable row (wide grip)
3 x weight x 10

ABS

Leg Raise
4 x bw x 30

Training Day 9

Guess what, I received a news that VU will be having an Olympic day. I will be competing in their power lifting competition that include Bench press, 45 degree Leg press and Lat pull down. So as today onwards I will be training for my new goal. I will try to add as much poundage to my training for 6 rep per workout.  

Cardio - 5min

CALF
Sited Calf
1 x 10kg x 15
1 x 20kg x 15
1 x 30kg x 12
1 x 40kg x 12
1 x 50kg x 12
1 x 60kg x 8

Standing Calf
 3 x 15reps

CHEST
BB Bench Press
1 x 10kg ES x 15
1 x 20kg ES x 10
1 x 30kg ES x 5
1 x 40kg ES x 5
1 x 45kg ES x 5
1 x 50kg ES x 3

DB Incline Fly
4 x 22kg ES x 10

Dips
3 x bw x 10

MEal Day 9

Breakfast - 200g Oat and 3 whole egg
Lunch      - 80g  fish and salad with 4 weet-bix
T-Break   - 80g fish and salad with 4 weet-bix
Pre work  - 160g oats, 2 whole egg and salad
Training  - BCAA + Glutamine
PW meal - 4 Raisin bread, 100g oat and 100g fish and salad

Training Day 8

Cardio - 5min

Squat
1 x 10kg Each Side(ES) x 15
1 x 20kg ES x 15
1 x 30kg ES x 10
1 x 40kg ES x 5
1 x 50kg ES x 5
1 x 60kg ES x 5
1 x 65kg ES x 5
1 x 20kg ES x 20

45 Leg Press
1 x 100kg ES x 10
1 x 150kg ES x 10
1 x 190kg ES x 10
1 x 210kg ES x 10

Smith Machine Front Squat
1 x 15kg ES x 10
1 x 40kg ES x 10

Leg Raise
3 x bw x30

Meal Day 8

                                                          Almond as Snack

Breakfast - 200g Oat and 3 whole egg
Lunch      - 80g  fish and salad with 4 weet-bix
Snack       - 100g almond
Pre work  - 160g oats, 2 whole egg and salad
Training  - BCAA + Glutamine
PW meal - 2 Raisin bread, 100g oat and 150g fish and salad
Dinner     - 100g fish and salad

Meal Day 7

Breakfast - 150g Oat, 3 whole egg and 1 apple
Lunch      - 150g Oat and 80g fish and salad
T-Break   - Almond
Snack       - 150g Oats and 80g fish and salad
Dinner     - 1/2 chicken breast


I have completed a week of my challenge and 7 more weeks to go. My motivation is still running high and I able to see some changes towards my body. I have updated my stats and happy with the result. I'm not expecting for a fast result but hopping to lose at least 8% of my body fat at the end of the challenge. I manage to drop 3kg of my weight and lose 1.1%body fat in a period of 1 week. If I able to maintain and I know that I will, I will approximately lose 8.8%body fat.

Previous Stats

80kg with 26.6%bf

Current Stats

78kg with 25.5%bf

Meal Day 6

Breakfast - 80g Oat and 3 whole egg
Pre work  - 100g oats, 2 whole egg and salad
Training  - BCAA + Glutamine
PW meal - 2 Raisin bread and 150g fish and salad
T-Break   - Cashew nut
Snack       - 100g Oats
Dinner     - 150g fish and salad

Training Day 6

Cardio - 5min

CALF

Sited Calf
1 x 10kg x 15
1 x 20kg x 15
1 x 30kg x 12
1 x 40kg x 10
1 x 50kg x 10
1 x 60kg x 10
1 x 60kg x 10

Standing Calf raise
3 x 12reps

SHOULDER

BB military press
2 x BB x 15

DB Shoulder Press
1 x 22kg ES x 12
1 x 28kg ES x 5
1 x 30kg ES x 5
1 x 32kg ES x 5
1 x 34kg ES x 5
1 x 36kg ES x 5

DB Side lateral
4 x 12kg x 10

BB Behind Shrug
1 x 10kg ES x 10
1 x 15kg ES x 10
1 x 20kg ES x 10

ABS
Leg Raise
4 x bw x 25

Meal Day 5

As I mention before that I'll be doing carbs cycle. Today and tomorrow will be low carbs day. Friday and Sunday is also my rest day.





Breakfast - 100g Oat and 3 whole egg
Lunch      - 4 weet-bix, 60g fish and salad
T-Break   - 4 weet-bix, 60g fish and salad
Hi-Tea     - 150g Salmon and salad
Dinner     - 60g fish and salad

Meal Day 4

                                                             OATMEAL


M.Cardio - BCAA + Glutamine
Breakfast - 100g Oat, 1 apple and 3 whole egg
Pre work  - 100g oats, 3 whole egg and salad
Training  - BCAA + Glutamine
PW meal - 3 Raisin bread, 100g oats, 100g fish and salad
Snack       - 4 multi-grain bread, 50g fish and salad
Dinner     - 50g fish and salad

Training Day 4

Morning Cardio - 90min

BICEPS
EZ bar Preacher Curl
1 x Bar x 15
1 x 5kg ES x 15
1 x 10kg ES x 10
1 x 15kg ES x 5
1 x 17.5kg ES x 5
1 x 17.5kg ES x 5
1 x 17.5kg ES x 5
1 x 15kg ES x 5

DB Concentration curl
1 x 8kg ES x 10
1 x 10kg ES x 10
2 x 12kg ES x 10

TRICEPS
EZ bar Skull Crusher
1 x Bar x 15
1 x 5kg ES x 15
1 x 10kg ES x 10
1 x 15kg ES x 5
1 x 17.5kg ES x 5
1 x 20kg ES x 5
1 x 22.5kg ES x 5
1 x 22.5kg ES x 5

Assisted Dips
4 x 20kg x 10

Training Day 3

Morning Cardio - 80min
Cardio - 5min

BACK
BB Dead lift
1 x 10kg ES x 15
1 x 15kg ES x 15
1 x 20kg ES x 10
1 x 30kg ES x 5
1 x 40kg ES x 5
1 x 50kg ES x 5
1 x 60kg ES x 5
1 x 70kg ES x 5 

Pull up
2 x bw x 10
2 x supported x 10

DB row
1 x 18kg ES x 10
1 x 20kg ES x 10
1 x 22kg ES x 10
1 x 24kg ES x 10


ABS

Leg Raise
4 x bw x 25

Cable Crunches
4 x 38kg x 30

Meal Day 3

                                                               SNACK MEAL

M.Cardio - BCAA + Glutamine
Breakfast - 150g Oat, 1 apple and 3 whole egg
Lunch      - 2 whole meal bread, 50g fish and salad
Pre work  - 100g oats, 2 whole egg and salad
Training  - BCAA + Glutamine
PW meal - 2 Raisin bread, 100g oats, 100g fish and salad
Snack       - 6 weet-bix, 50g fish and salad
Dinner     - 50g fish and salad

Training Day 2

Cardio - 5min

CALF
Sited Calf
1 x 10kg x 15
1 x 20kg x 15
1 x 30kg x 10
1 x 40kg x 10
1 x 50kg x 10
1 x 60kg x 10
1 x 70kg x 10

Standing Calf
4 x 12reps

Incline Sited calf press
1 x 50kg x failure

CHEST
BB Bench Press
1 x 10kg ES x 15
1 x 20kg ES x 10
1 x 30kg ES x 5
1 x 35kg ES x 5
1 x 40kg ES x 5
1 x 45kg ES x 5
1 x 50kg ES x 5 

DB Incline Fly
1 x 12kg ES x 10
1 x 14kg ES x 10
1 x 16kg ES x 10
1 x 18kg ES x 10


Dips
4 x bw x 10

Meal Day 2

Breakfast - 200g Oats, salad and 2 whole egg
Lunch      - 6 weet-bix, 50g fish and salad
Pre Work- 150g Oats, salad and 1 whole egg
Training  - BCAA + Glutamine
PW meal - 100g Oat, 100g Fish, salad and 2 raisin bread
Snack      - 6 weet-bix
Dinner    - 50g Fish and salad

Today would be my last high carbs day. As I mention before I cycle my carbs. Sunday, Monday and Tuesday would be high carbs day. Wednesday and Thursday would be moderate follow by low carbs on Friday and Saturday.

Carbohydrate

Carbohydrate (CH₂OH) is a very complex topic and debatable, most of the info that I will share here will be for general population. Main source of energy comes from carbohydrate. It provides fuel and energy for muscle contraction. Carbohydrate breaks down  (glucose, fructose and galactose)

Carbohydrate divided into 2 type :

1. Simple Carbs
2. Complex Carbs

Simple Carbs are quick energy source. Sugar/ glucose is the major kind of simple carbs. Glucose is the basic source of energy for all living things. Simple carbs are absorbed and converted to energy very quickly and provide a rapid source of energy. Sugar derive from few type of sources :

Sucrose also known as table sugar, beet sugar, or sugar cane.

Fructose known as fruit sugar. Most plants contain fructose.

Maltose  known as malt sugar. Found in grains.

Lactose commonly known as milk sugar.

Complex carbs are a better choice in the diet. It take a bit longer to be digested and absorbed into the body. They also take longer to breakdown and therefore provide energy at a slower rate than simple sugars. Type of complex carbs

Starch supplies the body with long, sustained energy. All starchy foods are plant like grains, legumes and some vegetables.

Dietary Fiber is the part of the plant that the body can't digest. Yet it is an important part of a healthy diet. It adds bulk to the diet and keep us feeling full faster, helping to control the weight. Fiber helps digestion and helps prevent constipation  Source of fiber would be  bran, whole-grain foods, raw vegetables and fruit (especially the seeds and skins), legumes and nuts.

Carbohydrate break down into a simpler form called glucose. Glucose is absorbed into the blood stream and is used for immediate energy needs by the cells. Excess glucose  is stored as glycogen in the liver and muscle tissue. It is stored with water, in the ratio 1 gram of carbohydrates to 3 grams of water. If blood glucose levels drop too low, the body can use this stored glycogen to replenish the supply. When energy needs are met and the glycogen stores are filled, any excess glucose can be converted to fatty acids and stored as fat tissue. The fat tissue has unlimited storage capabilities.

Conclusion 

Chose good carbs/ complex carbs  in the diet. Not no carbohydrate as diet. Don't be mislead by fad diet. Most individual that follow the low carbs/ zero carbs diet lose weight due to water that contains in the carbs.

Meal Day 1

Breakfast - 200g Oat, 2 whole egg
Lunch      - 50g Fish and salad, 2 whole meal bread
Pre Work- 160g Oat, 1 whole egg
Training  - BCAA + Glutamine
PW meal - 100g Oat, 100g Fish and Salad, 2 Raisin bread
Snack      - 6 weet-bix
Dinner    - 50g Fish and Salad.

Most of my food are microwave cook. I will religiously practice this method of cooking until the end of the challenge. I do add in some souses in my food like English hot mustard and some ketchup.

Training Day 1

Cardio - 5min

Squat
1 x 10kg Each Side(ES) x 15
1 x 15kg ES x 15
1 x 20kg ES x 10
1 x 30kg ES x 5
1 x 40kg ES x 5
1 x 50kg ES x 5
1 x 60kg ES x 5
1 x 60kg ES x 5

45 Leg Press
1 x 100kg ES x 10
1 x 150kg ES x 10
1 x 190kg ES x 10
1 x 210kg ES x 10

Lying Leg Curl
1 x 23kg x 10
1 x 32kg x 10
1 x 36kg x 10
1 x 36kg x 10

Leg Raise
3 x bw x 20

Crunches
1 x bw x failure

Strong Lift 5 x 5

This training program will make a person gain muscle and strength while reducing fat in the same time.
It involve free weight, compound and barbell exercise for 5 sets of 5 reps (5x5) with progressive loading.

Sample Program

Day 1

Squat 5x5
Benchpress 5x5
Barbell Row 3x15
EZ Curls 3x15
Crunch (Abs) 3x25

Day 2
Squat 5x5
Deadlift 5x5
Shoulder Press 3x12
Skullcrushers 3x15
Reverse Crunches (Abs) 3x25

Today it begin

Today is the first day of my 8 weeks of challenge. I challenge my self to lose as much body fat as possible and I'm estimating that in the end of the challenge I will be standing around 14%. I will keep my food clean for the whole 8 weeks and no binge eating. As for training I will try to gain as many strength and size. I will update my stats regularly and it is located on the top right of the blog.

I will use Strong lift 5 x 5 as part of my training program with a few adjustment. I will concentrate only one specific muscle in a day rather than total body. For my diet, I will consume high carb on Sunday, Monday and Tuesday following with a moderate carbs on Wednesday and Thursday following with very very low carbs on Friday and Saturday. 

Method of training - Strong lift 5x5
Diet - Carb cycle

Rest Day

I have decided to have a rest day on the end of every week. I took this opportunity to fill up my fridge with the food that I will consume for the whole one week from Victoria Market. Most of them are just fruits and bread as for meat I purchase it from Footscray Market whereby the poultry and fish are way cheaper.

Tomorrow I will begin my 8 weeks challenge and both of my housemate will also take up this challenge. My goal is to lose as many body fat percentage and gain as much strength at the same time. I have just taken my body weight, body fat and girth.

My Stats

Weight 80kg
BF%     26.6%
Arm     40cm(R) 39.8cm(L)
Calf      39.5cm(R) 39.5cm(R)
Waist   85.9cm

Meal 9 October 2010

Breakfast - 100g of Oat and 2 whole egg
Training  - BCAA + Glutamine
PW meal - 2 Raisin bread, 150g Oat, 100g Fish
Snack      - Wheat Biscuit
Dinner    - Wheat Biscuit and 50g Fish
Supper     - 50g Fish & Salad

OCT 9, 2010

Morning - 10 min Cardio and Back

Pull up 2 x 10reps x body weight (bw)
            4 x 8reps x bw

Deadlift 4 x 12  x Barbell (bb)

Crunchest 1 x failure x bw

OCT 8, 2010

Morning - 70min Cardio
Evening - 10min Cardio and Calf

Sited Calf - 3 x 12rep warm up
                  5 x 12rep workout sets

Standing Calf - 3 x 12reps

Leg press Calf - 3 x 15reps

Meal OCT 8, 2010

Training   BCAA and Glutamine
Breakfast 100grm Oats and 2 whole egg
Lunch      100grm Oats and 50grm chicken breast
Training   BCAA and Glutamine
PW meal  4 whole raisin bread and 100grm chicken breast
T-Break   250grm cashew nut
Dinner     50grm Fish and Salad

Time to Change

We must always change, renew, rejuvenate ourselves; otherwise we harden.

by Goethe

My plan was to take 3 weeks break from weight training after the contest. I gain to fast and mostly body fat and now my plan change. I will start my weight training  on the 11 October and I have already started dieting. To make this more interesting, I will challenge myself again to 8 weeks of transformation.

THURSDAY 7/10/2010

Morning Cardio - 60min

Noting much I can do this week. Still taking a break from weight training and I have gain tremendously due to my eating habit. I will increase my cardio each time until I able to reach 2 hours per session.

WNBF Victoria 2010

I had done my first Australia show on 26 September 2010. I manage to get third in my category. The event was organize by WNBF in Moonee Ponds Clock tower. What I can say is, well organize and smooth. It was a one day show but weighing and drug test was done 2 days before the contest at Australian Fitness Academy. Apart from feeling satisfied with how Luke and Sarah Morrissey organize the competition, Scott was an awesome guy that handle the athlete back stage.

Snack/Sweets/Fruits was serve on the table for the athlete back stage. Most of the athlete will be upstairs waiting for their turn to be call up. In that room, it is specifically for the athlete to rest or to apply competition color. 20 minutes before heading to the stage, Scott will inform us to get ready and most of the athlete will be be down stairs in the pump up room or to load up with some food or liquids. There is also another room for competition final touch up, how convenient.

Minutes before heading to the stage Scott will remind us to get ready. First round was 7 compulsory and 60sec of free posing, Second round was Pose down and prize giving. I was surprise women fitness has the most competitor. Beside gaining experience in this event, I'm truly satisfied with how the event was manage, two thumbs up!!

   

To be continue

 

I have move from http://k-maru.blogspot.com/ to here due to my blogger log in problem. I have forward my complain and no action was taken so why wait when I can start again. There is also a few adjustment in this blog. Some part of it are:

- Qualified Fitness instructor
- Qualification in First Aid
- 3rd Novice WNBF Victoria 2010


Often people attempt to live their lives backwards; they try to have more things, or more money, in order to do more of what they want, so they will be happier. the way it actually works is the reverse. You must first be who you really are, than do what you need to do, in order to have what you want.

by Margaret young

It is my passion to help motivate, guide and help others to achieve their health and fitness goal. In order to do so I have taken a step each time to be the person that they able to trust and listen to. Apart from doing those, I have a pipe dream that slowly turning into reality where I can achieve it and it can be done. I strongly suggest everyone to believe in their dream and do it with your heart. Sooner or later it will come true.  No body believe that human can fly until  the Wright brothers created a flying machine. Same thing, they started from believing, passion, action and execution.

I will update about my life, food, training, video and some inspirational quotes and thank you for reading.