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dah >6 tahun berkecimpung dengan geng2 gym ni... cuma tak pernah try PT aje, coz takde fulusss sgt nak engage PT mahal...i ada buat weight training jugak once or twice a week mengikut kerajinan... bila join weight class tu mmg dia target all muscle group..
1. squat (15 kg)
2. chest (5 kg)
3. back muscle (15 kg)
4. triceps (5kg)
5. biceps (5kg)
6. squat & lunges (5-10kg)
7. abs
tp disebabkan i takmo bulky sgt.. buat high reps, tp lower weight...
cardio class i buat almost all type.. aerobics, step class, dancing, kickboxing...
lepas ni tengah mencari kekuatan dan geng2 utk start clean diet.. buat meal prep, cari geng brekfes, tp at the same time dinner tu bleh makan sama ngn family tp still opt for healthier meal.. hihihi..
@nenekglamer @wanitajelita @stilla
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dah ada workout buddies? i mmg jumpa workout buddies kat gym la... since joining classes tu so jadi ramai geng.. kalo buat machine je, geng tu ada, tp tak ramai laa...
i tengah mengumpul kekuatan nak try join marathon..
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green~tea replied at 30-8-2016 11:57 AM
dah ada workout buddies? i mmg jumpa workout buddies kat gym la... since joining classes tu so jad ...
Mmg dah tak pergi gym sekarang. Now join komuniti freeletics jer. HIIT workout. |
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comunity freeletics tu dalam FB ke? cam kelab atkins diet tu
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green~tea replied at 30-8-2016 12:41 PM
comunity freeletics tu dalam FB ke? cam kelab atkins diet tu
Freeletics is a high interval training app (hiit for short) that combines full-body routines and exercises with running for a complete fat-shredding workout. All workouts are designed to last between 5 and 45 minutes.
Selalu ada open workout throughout malaysia. Ramai2 turun workout sama2 |
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Wahhh bestnya ada geng. I got no gang u.. sorang je.. In fact, ada kawan teman pun dah 2 minggu dia tak datang. Tapi dia lebih dari cardio la.. lari sana sini.. suami dia sibuk suruh dia kurus... hehehe..
Somehow, awal aku ni lone ranger.. kira ok lah.. Cuma sekarang ni rasa cam awkward sikit kalau sorang2.. I mean, hanya berdua dengan mamat yg keje kt situ.. Dulu rasa Ok..
Wahh.. impressive la your strength! Lets see.. aku baru bulan ke 3.. my initial focus adalah untuk fat burn... Tapi ada masa aku go light, ada masa aku go heavy. Go light high rep burns fat but the burning stop when u stop. Go heavy will cause muscle hypertrophy which will burn fact during and afterworkout.
Skrg aku, tahap beginner, main sorang2...
1. Bicep - 7.5kg max
2. Tricep - 5kg each arm max tapi err.. kalau dah penat... 2.5 pun dah nak mati hahaha
3. Lat pulldown - 60lb max
4. Facepull - 60lb max (may fav exercise untuk rotator cuff, traps dan posterior delt)
5. Squat - 40 reps daily or alternate days, biasanya half regular, half goblet squat (7.5-10kg dumbell)
6. Shoulder - 5 kg
7. Chest - 5kg
8. Plank - average 1 minute lepas abis exercise session. My best time is 1 minute 45 seconds so far.. tu pun rasa nak pecahh
9. T-bar row - my absolute fav back exercise.. load masih 5kg
10. Landmine press for upper chest and shoulder - 5 kg..
Aku lebih suka compound exercise and biasanya akan start with compound exercise which will be followed by isolation. Main dumbell dah last2.. tang tu dah penat hihihi...
after 3 months hitting the gym, body aku makin kuat. Tapi I notice my shoulder and back dah makin muscular. And bila berdiri, makin lentik kau.. Adehh... adik aku dah tegur .. jangan lentik2.. eh .. nak buat macamana.. posture mmg dah berubah especially bila u start buat squats kan...
erm.. PT ehh? This is my dream PT Omar Isuf (tiga dari kiri) dia yg paling kecik huhuhu.. BUT, itu pun his bicep is 16.75 inci yea,.. Imagine mamat yang paling kanan tu berapa ukuran bicep dia? Yg aku selalu jumpa kt gym 15 inci tu pun dah perghh impressive!
Omar ni lebih kepada deadlift, squats etc.. mmg aku minat. Am not so much into body building lol. And he's got some cool personality!
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u tak buat cardio langsung ke? i mix and match la... i rasa nak include back yoga into my routine... tp boring nye kelas dia, sgt berat hati nak join... hmm byk betul my fitness goal... nak try amek PT la... nak masukkan yoga la... nak join marathon la... nak start clean diet la... and ada aerobic convention jugak nanti...
you pernah join viper tak? i blom ada keberanian nak join those kind of activities, and i dont think my husband will permit me joining it.. sbb cam lasak & ada kena sentuh2 dgn team mate lelaki... kalo ikut kenakalan i, belasah je la... nak panjat bahu orang ke ape... kengkawan i yang jenis suka main weight and strong ladies mmg join viper tu... i ni geng2 lembik sket.. hahahahha..
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green~tea replied at 30-8-2016 03:13 PM
u tak buat cardio langsung ke? i mix and match la... i rasa nak include back yoga into my routine. ...
yes i do cardio. 1 jam/week hehe...
cikgu aerobik lama aku nk buat balik aerobics class bln 9 kot. i might come klu ada lapang.
ni pun gym 3x seminggu dah rasa more than enough lol. Apa taknya.. setiap kali main at least 1 jam 30 minit. pernah cecah 2 jam. bergantung pada condition body aku...Tu main sorang2 tu... Klu ada training buddy ntah la hahaha
kt sini xde la all those groups. Kickboxing cam best. Aku actually x minat yg girly2 stuff huhu..
Esok cam nak try good morning exercise guna bar kt squat rack. But I need someone to monitor me. Tengok mood mamat gym tu camna. |
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nenekglamer replied at 30-8-2016 06:36 PM
yes i do cardio. 1 jam/week hehe...
cikgu aerobik lama aku nk buat balik aerobics class bln 9 ...
Honestly i jarang main machine... Kalu buat weight pun, i join bodypump class je yang pakai bar & weight tu.. Kat rumah i pakai threadmill & dumbell & bodyweight.. Machine kat gym tu byk conquer by guys.. Hari jumaat je i bleh main machine sbb guys gi solat jumaat.. Gym clear |
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green~tea replied at 30-8-2016 06:45 PM
Honestly i jarang main machine... Kalu buat weight pun, i join bodypump class je yang pakai bar & ...
I do all. Bar n certain machines untuk compound. Dumbell utk isolation exercise n utk target weak areas. Cehh macam pro je aku hahaha
It's a long way to go for me. Lambat betul nak 'siap' body nih.
Ada gak terfikir nk beli Squat rack n olympics bar tp kt mana la aku nk letak. Pastu ada budak kecik lagi. Erm... biar la dulu
Aku minat calisthenics juga. Jeles je tgk org buat pullups n chinups. Aku mmg cnfm la xlps lg. Dgn body ala2 KimK gone wrong nya.. Lemak merata.. Latpulldown pun masih at 60lb... longgg way to go... hahaha |
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nenekglamer replied at 30-8-2016 06:58 PM
I do all. Bar n certain machines untuk compound. Dumbell utk isolation exercise n utk target weak ...
U amek cam berat gak kan... I byk amek high reps je utk dpt cutting...
Try tengok kat www.superskinnyme.com utk workout tips... Dia cam ada tips for body type.. Kalo i jenis muscular, so xleh amek heavy weight & kena limit 2 weight training je per week utk elak bulky.. I kena do more cardio & high reps weight... |
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Edited by nenekglamer at 30-8-2016 08:34 PM
green~tea replied at 30-8-2016 08:13 PM
U amek cam berat gak kan... I byk amek high reps je utk dpt cutting...
Try tengok kat www.supe ...
Yep... aku mmg suka go heavy. I would slowly increase my weight but progress mmg slow la. Lgpun xcukup rest these days. Ada masa rasa nk shut down je. Tp kt gym xhengat dunia; my fav playground.
About lifting heavy... so far xde effect negative lg. Last week gi urut tukang urut ckp semua ok. hehe
And actually xtarget untuk kurus. Nk fit. Ada shape n curve. And ada muscles sikit. Hehe
Nnt aku cek the site..Klu ikutkan my body shape kena selalu buat cardio n jaga makan. Body aku juga senang gain muscles. |
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nenekglamer replied at 30-8-2016 08:31 PM
Yep... aku mmg suka go heavy. I would slowly increase my weight but progress mmg slow la. Lgpun ...
I suka body cam sarah stage tu, skinny tp ada aset... Nice boobs & butt size... Ada toned abs... Dulu i minat emily skye, tp dah macam makin bulky plak minah tu... Jen selter body type pun i suka, tp lepas i tau dia inject lemak ibu dia kat montot sbb nak dpt extra size, terus i tak minat, it's fake... Kim kardashian tu cantik, tp too voluptious laa, khloe nampak cantik.. Though rangka dia besar, tp good proportion |
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sapa kat sini penah masuk kelas pilates reformer?yg ini lain ye dari pilates biasa sbb ada equipment utk support.kalau penah kat mana gym tu? |
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Hey bro! Hi kawan2!!
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Hari2 miskin, bila la nak kaya!!!  |
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cross fit! but very intense huhu |
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Category: Wanita & Lelaki
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Post time 30-8-2016 11:44 AM
