he's gotten lo lo lo lo lo lo lo lo

Sung to the melody of Low- Flo rida

"Figure huggin jeans and shirt to match
he's lookin' fine, whatta catch
he's lost some pounds and lookin mighty fine

the ladies say he has a mighty good behind

He's Jason Lo Lo Lo Lo Lo Lo Lo Lo"

me admiring the new J lo

Congrats Jason Lo( check out our previous blog - Lo and Behold)

After bitchin' about me embarrassing him on our blog, he actually decided to lose some weight! (as i said he looked like an uncle!)

According to Jason, he has shed about 10 kgs and still planning to drop more. The key to this drop is apparently he has quit sugar( Thats another Flo Rida song by the way hehe) and carbs and fried stuff.( The fasting helps too!)

Kudos again Jlo, you look like the almost skinny rockstar many moons ago who walked into my room and demanded that Evening News be played on hitz!

Rock on J Lo

Tip of the day

Mirrors lie

Get a real opinion about how you look from a real friend( or enemy)

Or take photos and compare them....

everyone needs a hero

Everyone needs a role model/idol/hero!

Everyone wants them for inspiration and the promise that anything is possible.

Ean's I think is Michael Jordan. I mean that's pretty obvious right. He is THE MAN! Slam dunkin and all that right?

Mine has always been Bob Marley. Loved his lyrics, his philosophy and just the fact that he united nations and bridged the world with his music. His legacy is incredible!

However in the last 3 months, I have discovered a new hero...or heroine rather.

You see Rudy and I work out regularly at the Fitness First in Curve and over the last few months, I have noticed this lady in her mid thirties( I think) who works out there too.( so you might be asking, WHATS THE BIG DEAL RIGHT????)

Well, the first time I saw her, I was shocked. She could hardly walk and was helped around the gym by her nurse. The second time I saw her, I approached her and introduced myself and tried to shake her hands. She grasped my hands and tried to mutter something but she couldn't say anything. That's when her nursed explained that Yvonne( That's her name!) had an accident about 2 years ago and had left her immobile. But with sheer grit and determination, this iron lady, drags herself to the gym EVERYDAY and works out! She might take longer than usual to get around the gym but when you see her, you will understand what I am struggling to illustrate here!

She might be surrounded by hulking men doing 300 lbs squats but she goes about doing her routine and that truly make her look like a giant!

These days, when ever I see her, I stop and tell her how great she is looking and compliment her improvements. She loves the encouragement and in a way, I believe she is helping my spirit more than I can ever return the favor. You see, every time I see her, I realize that, we should use and count our blessings, stop complaining and get on with life.

I know people who keep complaining about everything, their job,life,hair,face,body,husband , wife, etc etc etc.

Excuse me, you're ALIVE! That means you have the ability to make a change. Thats probably why GOD gave us two of everything except a mouth. Do MORE ! Speak Less!

Here is a lady who is hardly able to speak, walk and yet she has given fate the middle finger and decided that she is not giving up. If that is not hero material, what is?

So, if you ever happen to be at the Fitness First in Curve , and if you happen to spot Yvonne

( she's always with her nurse), stop and tell her how great she looks and she's my heroine.

You will be pleasantly suprised.

Yvonne, I am in your awe, my idol/heroine!

( Sorry, she would not let me take her photo as I believe, she was trying to tell me to wait for her to get perfect first. Yvonne, in my books, you are 110% perfect)

TIP OF THE DAY

STOP COMPLAINING

AS LONG AS YOU HAVE A PULSE, YOU HAVE THE ABILITY TO CHANGE

SET YOUR GOALS AND STRIVE TO ACHIEVE THEM

its a funny place

you know, it's a funny place.

we drag ourselves there for the weirdest of reasons but whatever they may be, its still good to be there.

some come for the fact that they need o be in the gym or they get left out of being in vogue.

( sorry I had to use semi proffessional model ean and brian for this shot)

A bit of stretching, bonding and that gets he job done

It's a funny place

Some come to really prove to them selves that they can make a change. Lose that weight, look buff and change the way they look at things....with gym goggles as I phrase it...and that is fantastic! If you don't try, you would not have had an experience!

and some just are just made for the gym like Sham( former Mr Malaysia) who eats sleeps trains all GYMMMMMMMM!!!!!!

He's the one who makes us all look bad cause he's not working his ego by filling his barbell with weights that make him cheat to lift. Instead, he knows exactly what to do. He leaves the seriously heave weights to the 'weightlifters' who just are they to build their ego.

He is defining his body..patiently, understanding every motion that he goes through .....

I guess life's like that...a good plan and knowing where you go with right instruction can get you anything...

Its a funny place, this place they call the gym. A lot like life, the only way you going to build the body is if you lift right,eat right and rest right....

TIP OF THE DAY

DEFINE EXACTLY what YOU ARE ASPIRING TO DO! LOSE 5 KGS, GET A SIX PACK, IMPROVE YOUR CARDIO ETC ETC AND BUILD A PLAN THAT FOCUSES ON YOUR GOALS!

otherwise, its like driving without direction!

the other famous portugese

RONALDO AND MOURINHO AREN'T THE ONLY FAMOUS PORTUGESE!

The one thing that Rudy and I have a bit of difficulty is ....WHAT TO EAT!

I mean we watch what we eat but the balance of the right meal that's tasty is a fine line....

That's why we tend to work out at the Menara Maxis FF as KLCC is next door and they have our favourite post work out restaurant! Nando's

We love the chicken as its grilled and we love them extra hot( Rudy goes for mild)

so after that huge workout, a half chicken with two sidelines is about right to pack in the protein( and carbs with the mediterannean rice and baked potato)

THE EXCELLENT SAUCES

The staff are really friendly and I must say they ROCK!!!!

well done! we'll BE BACK bom dia!

TMC

RIGHT… So Jake and I have been working out for several months now. Recently the ball has slowed down and we have taken a bit of a dip in gym HARDNESS and frequency due to illness and schedule.

Lesson to be leaned “Note Well”, “NB”, “Listen”

DON’T EVER STOP FOR MORE THAN 2 WEEKS

A few days… ok

A week… you’re really asking for it

A week and a half… shame on you, what are you doing?

2 weeks…WHAT DID I SAY…

DON’T EVER STOP FOR MORE THAN 2 WEEKS

It’s been a hard climb back up the mountain, I tell you.

Can’t hit the same weights or reps.

Gym visits easily dismissed…

Start all over again la.

This past month has been slow an

d easy just trying to get back into the groove of things. Diet totally shot out da window… at times.

Went bonkers… like “Willy Wonka” crazy at my cousins on Sat. I had Satay chicken/beef, Roti Jala well over 4 pieces, Chicken rendang, Mee Goreng, Lemang with TMC, and then Roti Jala with TMC and not forgetting the master meat of all Malaysian get together’s

Kambing soon to a belly near you…TMC …

The Mutton Curry

Damn good man…

phew…

mmmm…

Smeh…

It is so baaaaaaad

for you but is

soooooooo gooooood.

However, It’s good to know that some new routines have taken root preventing past habits from surfacing.

Know when to say no

The crappy thing is though just as I’m getting back into the groove of things. I get the flu again.

F*&^%$##!#$%$%^K

Knaw wat I mean

All good, gonna get some rest and see if I’m up for hitting it tomorrow.

RISE OF THE MACHINES

Its one of those days when you do not want to hit the free weight!

Why? Well when you're hitting your back, loading and unloading them plates can be a nuisance... and so we decided to do our entire back workout with a ther fantastic array of back machines at the Fitness First in IOI in Puchong

Here's our really quick workout

4 x 10 - Lateral Pull Down

4 x 10 - Behind the Neck Pulldowns
4 x 10 - Seated Rows

4 x 10 Machine Low Back

4 x 10 Machine Pull Down

4 x 10 Alternate Seated Rows

Calves till failure

Abs till Failure...and we meant failure
The back was so so so so so SORE

but if you want that V taper...you have to work the lats

TIP OF THE DAY

Varying your grips can work through a plateau phase. Just changing the space of your grips or even incorporating a reverse grip can give you really promising results on your back development. In fact , I would even recommend changing the day your back every week as this could confuse your muscles and force growth

almost revenge of the fallen

Rudy and I picked up the flu( Nope ...no swine in there)

Rudy In action

But that nasty flu sort of derailed our workouts for a good 2 weeks

Apart from that, getting back on track takes a lot of hard work so last Sunday, I decided to call Rudy and hit the gym.

Me trying to convince myself that I'm not crazy!

We dragged ourselves into the FF in Curve and decided to hit our back muscles.

Boy was it tough.

4 x Lateral pulldowns x 10

4 x Machine Pullups x 10

4 x seated rows x 10

4 x low back rows x 10

4 x isolateral back rows x 10

4 x hyperextension till failure

4 x crunches x 15

4 x calf raises x 20

we ended with 10 K on the staionery bike and then ....aah the steam room

It was tough...really tough but really worth it...

sometimes in life you get derailed but I guess you gotta pick yourself up...I mean, you've been around the block, so I guess you know the route

TIP of the day

When training with weights, learn to give your body enough rest to grow. YOUR MUSCLES GROW when your rest!. Yes..those microtears need to be patched up!

Here's is a sample workout schedule for beginners which will give you good rest in between for optimum growth

Monday - Chest/ Biceps

Tuesday - Legs

Wednesday- Rest

Thursday - Back

Friday - Shoulder/Triceps

When you workout your back, you recruit your biceps and it will be counterproductive hitting your chest ( which also hits the biceps and triceps) the next day

The above schedule gives you some time to rest

You can rest saturday and repeat the routine from sunday

Good luck guys!!!!