Knots and bruises

Hi guys. On Thursday, I took leave to go for some interviews at commercial gyms to become a personal trainer. Unfortunately, the working hours cannot suit my schedule, thus I will be doing some certs on my own! More news on that in the coming weeks.

Also, I went for a GREAT massage. She totally removed the knots I had in my shoulders and upper back (traps). Although it was painful, I lived through it and am reaping the benefits! It's like how we work out. Pain first, gains later. There is always a hell and a heaven on things.

Owned.

This week's workouts were horribly intense. Each of them left me shivering and then aching so much the next day or two. I owe you Thursday's workout and Today's (sat) workout.

Thursday's back and shoulder workout

10kg (barbell) Row 20 reps
4.5kg (per dumb bell) Upright row 15 reps
2.5kg (per DB) Reverse flyes 20 reps
complete this circuit 3 times (aka this is a giant set)
Rest for 2-3 mins

4.5kg (per DB) Shoulder press (standing) 15 reps
2.5kg (per DB) Lateral raises 20-30 reps
Complete this super set 3 times

30 push ups to end the workout

This workout took me 20 minutes and as a precaution, it left my arms stiff the next day albeit doing tons of stretching post workout. I drank a protein shake post workout as well as ate some jelly for simple carbs.



Saturday's Surprise workout

5kg Woodchops 10 reps (3 sets)
Took a 1 min rest and did 5 woodchops(5kg) before going on to the next exercises.

9kg crunches 10 reps
9kg ball press 10 reps
These exercises were done on a gym ball. Do as a circuit and repeat 3 times.
An exercise mat will serve well as an alterative.
Took 2 min rest and did 15 woodchops before going on to the next exercises.

9kg hammer curls 10 reps
9kg kickbacks 10-12reps
Do as a circuit and repeat 3 times.
Took 2 min rest and did 20 woodchops before going on to the next exercises

5kg Twists To failure
Dips To failure
Do as a circuit and repeat 3 times.
Took a 2 min rest.

Finish up with 25 push ups.

This workout took me 25 minutes. I did my reps controlled (have been doing it for the past week and it seems to work well with my body in gaining muscle and definition) and did extra to compensate if I rush my actions. I didn't want to rely on momentum to get the workout done and take the exercises like a damn disney ride but to gain what an exercise has to give with every rep.

This workout was a surprise as I replanned my entire workout 10 minutes before starting! I had another one drafted out but due to my dad cleaning the house and taking up the space needed for those exercises, I quickly drafted out an alternative. No time lost and no excuses for not exercising. Exercises can be as simple as body weight and control how your body moves and maximises on how these exercises train your muscles and physique. This workout was done in a space that is 3 meters in length and 1 meter in width.

DOMS: Delayed Onset Muscle Soreness

Most of us, beginners to advanced people in the habit of exercising, will have experienced DOMS more than once.

First of all, what is DOMS?
DOMS is delayed Onset Muscle Soreness usually experienced within 24 to 72 hours after training. This is NOT the same pain and fatigue felt during training. This is usually experienced after using a new exercise programme, or changed up anything in the exercise programme such as increasing intensity or amt of weight used.

What causes DOMS?
When performing a new exercise (be it increasing reps or weight used or time constraints) you perform eccentric muscle contractions. This leads to microscopic tears in the muscle as well as swelling due to the sudden increase of blood flow to that area during exercise and the blood flow needed to heal. This leads to hypertrophy (aka muscle growth) as the muscle adapts and heals itself. During the process of healing, you experience muscle soreness.

Treatment
No particular treatment that works 100%. In fact, stretching could cause DOMS instead of prevent it! DIY treatments that may work (depending on body and time):
- Sauna
- Massage (sports/pressure)
- Ice bath
- Light stretching
- Yoga
- RICE method (aka method used for muscles pulled etc)
- Rest
- Warm up well before exercise
- Take a break from training

Taking advantage of DOMS
There's a good side to feeling sore? Well, yes. As we aim for hypertrophy to have muscle gains, we have to rely on repeat bout effect. Repeat bout effect is when the muscle sends a message to your brain, telling it that it needs protection from these stressors that come from the exercise done. The brain then solves this problem by enabling the muscle to withstand more load and intensity by building up muscle in the body to keep the tears to a minimum. (OUR GOAL RIGHT HERE)


Thus, this is exactly why many athletes LOVE the pain of going through DOMS the next day after workout because they know it's GOOD and drives them an inch closer to their goals.


Sources:
About.com
medicinenet.com
Repeat bout effect

Post-CNY Legs day

Today was legs day. As we all know, we will either LIKE or HATE legs day. Today was hate. In fact, I'm ashamed to say that I didn't go through with 100% weights for today for all 3 sets as planned but did drop sets instead. Why? Because by 2nd set, I was almost down and out. My legs were trembling insanely, and I was dripping with sweat. I was getting light headed and soon enough, I turned pale right after set 3. I have low blood pressure and this may be why I am unable to complete it. Thus, this is why doctors, personal trainers and dieticians usually reccomend you to visit your doctor and make sure you are fine with working out. It's super important.

Workout: Legs (* Bodyweight)

50 Jumping Jacks

30 Lunges (Bodyweight- all 3 sets)
30 Lunges (Set 1:10kg- Set 2: 5kg- Set3: BW*)
30 Stiff Legged deadlift (Set 1: 10kg- Set2: 10kg- Set3: 5kg)
30 Sumo Squats (Set 1: 5kg- Set 2: 5kg- Set 3: BW)
30 Squats (Set1: 10kg- Set 2: 5kg- Set 3: BW)


Yup.

I ended the workout with 1 scoop of Optimum Nutrition Chocolate Mint Protein shake. =)

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