Fawning Fiesta

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Workout – 26th, 27th May 2010

Posted by Ken Wee on May 27, 2010

Same warm up and cool down exercise

26th May
Dumbbell Shoulder Press
12 x 2 20lb
12 x 1 25lb
11 x 1 30lb

Dumbbell Lateral Raise
12 x 6 10lb

Dumbbell Seated Rear Lateral Raise
12 x 2 10lb
12 x 2 5lb

Dumbbell Shrug
12 x 2 35lb
12 x 3 30lb

27th May
Barbell Curl
15 x 1 10kg
12 x 4 15kg
10 x 1 20kg
6 x 1 20kg
5 x 1 20kg

Dumbbell Alternate Bicep Curl
7 x 3 15lb

Remark: After Barbell Curl, can’t do Bicep Curl, next week even them out

Tricep Pushdown
12 x 1 20kg
12 x 4 25kg

Dumbbell One-Arm Triceps Extension
12 x 5 10lb

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Workout – 25th May 2010

Posted by Ken Wee on May 25, 2010

10 minutes warm up at Bicycle
10 minutes of Seated Twist
50 x 1 Crunch
30 x 1 Crunch
30 x 1 Crunch
35 x 4 Crunch

Wide-Grip Lat Pulldown
15 x 1 20kg warm up
13 x 1 25kg
12 x 4 30kg
5 x 1 35kg

Wide-Grip Pulldown Behind The Neck
12 x 5 30kg

Seated Cable Rows
12 x 3 25kg
12 x 1 30kg

10 minutes cool down walk at treadmill at 4km/h

Today feel tiring during workout, probably not enough sleep.

Callus Attacks!

The red spot on the palm is pain and the skin is getting thicker, I need my gloves ASAP! Gonna get it from Paige this Saturday.

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Workout – 24th May 2010

Posted by Ken Wee on May 24, 2010

10 minutes warm up at Bicycle
10 minutes of Seated Twist
100 x 1 Crunch ( I can’t believe it, lol 100 for the first time and I am not sure if I counted wrongly? )
20 x 1 Crunch
30 x 1 Crunch
30 x 1 Crunch

Barbell Bench Press
12 x 2 45lb warmup
12 x 1 55lb
12 x 1 65lb
12 x 1 75lb
12 x 2 85lb
Remark: Next week warm up with 65lb, start with 85lb.

Lever Pec Deck Fly
12 x 1 15kg
12 x 3 25kg
5 x 1 30kg
Remark: Weak, whenever reach 6/7 rep then cannot go further!

Chest Press
15 x 1 70lb
12 x 1 100lb
10 x 1 100lb
12 x 3 90lb
Remark: Next week must try 100lb at least for 2 sets 12 reps

10 minutes cool down walk at treadmill at 4.5km/h

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Workout – 22nd May 2010

Posted by Ken Wee on May 23, 2010

Saturday – Leg
10 minutes warm up at Bicycle
10 minutes of Seated Twist
45 x 1 Crunch
20 x 2 Crunch
25 x 1 Crunch

Leg Press
12 x 1 Warm Up
12 x 1 20lb
12 x 1 40lb
12 x 1 60lb
12 x 1 80lb
Reminder: Next week at least 100lb

Leg Extensions
12 x 1 15kg Warm Up
12 x 1 20kg
12 x 1 25kg
12 x 1 30kg
10 x 1 35kg

Lying Leg Curls
12 x 1 15kg
10 x 1 20kg
10 x 1 25kg
5 x 1 30kg
Reminder: Terry said Hamstring weak, so next week pay more attention to this workout

Standing Calf Raises
12 x 1 35kg
12 x 1 45kg
12 x 1 55kg
12 x 1 70kg
12 x 1 90kg
Reminder: Next week do at least 100kg

10 minutes cool down walk at treadmill at 4.5km/h

Stairs climb from 7th Floor parking to 15th floor.

Sunday – Cardio
Jog Walk alternating, 1 round jog, 1-2 round walk. 35-45 minutes.

Quadriceps and calves muscle sore – feels great~

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Workout – First Week at Ultimate Gym

Posted by Ken Wee on May 22, 2010

I’ve joined Ultimate Gym located at Wangsa Maju. Let me have a short introduction of Ultimate Gym, I will copy directly the description from facebook page.

Ultimate Gym

Established back in Jan 1991, Ultimate Gym has helped many achieve their goals. Nothing fancy or shiny , just basic stuff yet totally sufficient for a magnificent workout. Afterall, if it’s enough for Mr.Asia, it should be enough for you!

As for my information, Ultimate Gym is owned by Terry Gallyot, Mr. Asia and numerous time of Mr. Malaysia. Basically this gym has everything it needs to get your muscles built and with reasonable price for a student like me.

My workout for this week is as follows:

Monday
10 minutes warm up at Bicycle
10 minutes of Seated Twist
15 x 4 Crunch
30 minutes 4.5km/h – 5km/h fast walk on Treadmill

Tuesday – Chest
10 minutes warm up at Bicycle
10 minutes of Seated Twist
15 x 4 Crunch

Barbell Bench Press
12 x 1 20kg warmup
12 x 3 25kg

Lever Pec Deck Fly
12 x 4 forgotten the weight >.<

Chest Press
12 x 4 90lb / kg? Need to check the machine

10 minutes cool down walk at treadmill at 4km/h

Wednesday – Back
10 minutes warm up at Bicycle
10 minutes of Seated Twist
15 x 4 Crunch

Wide-Grip Lat Pulldown
10 x 1 10kg warm up
15 x 1 20kg
15 x 1 25kg
14 x 1 30kg

Wide-Grip Pulldown Behind The Neck
15 x 1 25kg
14 x 1 30kg
14 x 1 30kg

Seated Cable Rows
13 x 1 20kg
11 x 2 25kg

10 minutes cool down walk at treadmill at 4km/h

Thursday – Shoulder
10 minutes warm up at Bicycle
10 minutes of Seated Twist
20 x 1 Crunch
15 x 3 Crunch

Dumbbell Shoulder Press
10 x 2 10lb
10 x 1 15lb
10 x 1 20lb
10 x 2 25lb

Dumbbell Lateral Raise
10 x 5 10lb
5 x 1 15lb

Dumbbell Seated Rear Lateral Raise
10 x 6 5lb

Dumbbell Shrug
10 x 1 15lb
10 x 3 25lb
12 x 2 30lb
10 x 2 30lb

Alternate walking speed between 4km/h – 5km/h cool down at treadmill for 10minutes

Friday – Arm
10 minutes warm up at Bicycle
10 minutes of Seated Twist
25 x 1 Crunch
20 x 3 Crunch

Barbell Curl
12 x 1 5kg warmup
12 x 1 10kg
12 x 2 15kg

Dumbbell Alternate Bicep Curl
12 x 1 15lb
12 x 2 20lb

Tricep Pushdown
12 x 1 10kg
12 x 1 20kg
12 x 1 25kg
12 x 1 30kg

Dumbbell One-Arm Triceps Extension
12 x 3 10lb
6 x 1 15lb

Alternate walking speed between 4km/h – 5km/h cool down at treadmill for 10minutes

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Knowing your body type

Posted by Ken Wee on May 15, 2010

There are three type of body and it is essential to know which type of body that you have to determine proper diet and training. Basically,

Ectomorph – thin, hard to put on fats and muscles, hard gainer for muscle and easy loser for fat.
Endomorph – fat, overweight or obese, easy gainer for both muscle and fat
Mesomorph – ideal type, evenly proportioned, athletic type, easy to gain and hard to lose muscle, hard to gain and easy to lose fat.

There are also combination like endo-meso but doesn’t really matter as long as knowing the main group should be good enough to start off.

As for me, obviously endomorph which gain fat easily even with little consumption of food. This is also due to poor metabolism which I screwed it last time for skipping breakfast, eating 2 meals a day with portion consisting for whole day in my high school days. That was the golden time for proper growth of body and I screwed it badly. Lack of exercise is also a factor in my case.

So knowing my body type, now to improve the metabolism I need to split my meal into 5-6 small meals (try not to starve) and lowering the calories intake by reducing carbohydrate (eg. rice). Eating more often will stimulate metabolism and burn body fat. I will be eating oat, fruits, meats, veges and some rice or wholemeal bread.

As for training, it should be 1-2 cardio workout session a week. Weight carrying should be high rep with moderate weight. Training has to be intense because endo body does not runs out of energy, its the matter of stamina. Will be looking into HIIT (high intensity interval training) workout to burn more fats. As for muscle growth, I have to ask terry’s opinion, and hope he could give me some useful advice. After all he is the pro.

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Workout – 10th May 2010

Posted by Ken Wee on May 10, 2010

Workout
Bicep Curl – 10 x 4 x 12KG
Hammer Curl – 8 x 3 x 12KG
Shoulder Press – 10 x 4 x 12KG

Diet
Breakfast – A bowl of Quacker Oat
Lunch – Rice, Vege, Tofu, Egg (eating outside, can’t avoid Rice)
Dinner – 2 type of Vege, Tofu, Chicken Breast

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Revival of this little blog of mine~

Posted by Ken Wee on May 9, 2010

This will be the first workout journal of mine although I’ve been doing some basic workout on Biceps, Triceps and Chest. Gonna turn this little blog into workout journal to keep me on track. Need a lot of motivation and determination, hope it wont end up like other interest that I had last time which only last me a few months.
For the past few weeks the workout is as below

Bicep Curl – 10 x 3 x 7.5KG
Push Up – 10 x 3

Later on
Bicep Curl – 10 x 3 x 11KG / 10 x 4 x 11KG  (Depending on Mood)
Push Up – 10 x 3 (Twice a week due to slow recovery of muscle on abs)

Dumbbell weight increased to 12KG maxed for my set, because 11KG isn’t giving me any soreness anymore.

Today
Bicep Curl – 15 x 4 x 12KG
Hammer Curl – 10 x 2 x 12KG (a little wrong in form, gonna correct it tomorrow)
Shoulder Press – 10 x 2 x 12KG

12KG feels great for the time being, the soreness comes back to me.

The workout is pretty much on Biceps as I only got Dumbbell to use at home. Looking forward for the end of my finals and start working out. Gonna start planning a workout soon and also aiming on low carbs high protein diet. How I wish I could start working on my chest, back, leg, abs, arm and some cardio workout.

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Special Visitor

Posted by Ken Wee on August 14, 2009

When I was busy doing my work, suddenly my GMAIL notification pops up and tell me there is a comment in the blog. I clicked and see what is the comment, guess what. We have a special visitor visited my blog. Its the so called UTAR Dean.

This so called UTAR Dean made a reply at the Commercial Antenna Case Study post and I was wondering how this so called UTAR Dean will found this blog and this post? I checked the Stats of my blog and found the following.

Someone actually searched antenna case study in google and thats how they found my blog as the blog is ranked number 2 in google search engine for searching “antenna case study”.

So this so called “UTAR Dean” is actually doing the same assignment and looking for case study example and landed in my blog and pretend to be UTAR Dean. So basically he/she is a UTAR student otherwise they wouldn’t know much info thing about it. He/she replied to my post which contain a question “What do you think will happen if we press this button?” and a picture of the following

There are about 5 visit to the post and I guess they are trying to look for some tips or answers but too bad its only pictures of my friends doing the assignment. Try to search better next time =)

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Monster Hunter Tri – Cat Food Combination and Effects

Posted by Ken Wee on August 13, 2009

Here is some guide for Monster Hunter Tri – Food Cooked by the Cat combination and effects!

Credit goes to whoever who created it, I just translated them from Japanese to English. Hope everyone finds it useful =)

For higher Resolution, please click here!

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