Gym 34

Ok this isnt really Gym #34 it might be #40 or something like that. Thanks to laziness. Been focusing more on the calves, as well as my trapz and lats. Mr.P then says he is doing his abs... So I wanna do it too. Too many muscles and too little time!

Anyways since #34. I have become much stronger. Evidence of this is as follows:

So I am like waiting to use the pec decks because two semi-buff asian doods are using it. Buff dood 1 is spotting buff dood 2.

Buff dood 1 : Hello

I was looking at a super massive buff dood.

Jaystin Unicorn : Oh... Hi

Buff dood 1 : Hi, I am Wailing ( I didnt really catch his chinese name )

Buff dood 2 : Hi, I am Dr. Wilson ( I believe this guy is a doctor as I overheard them talking about heart attacks)

Wailing : You look pretty big, do you do sports?

I'm thinking : DUH, like gym is a sport!

I smile as a I replied : Oh no I dont do anything really.

Wailing to Dr. Wilson : He looks like he does sport.

Dr. Wilson : Maybe he does kungfu.

I just smile and wait for my turn.

-END-

Jeez Louise! I hope I dont speak like that to strangers! Sigh to the max. Anyways, I was quite happy with that compliment (I don't care if it wasn't a compliment). So on to my results

Tricep rope push-downs

Set 1 20kg 10 reps

Set 2 20kg 10 reps

Set 3 20kg 10 reps

Set 4 20kg 10 reps

Up from 15kg!

Dumbbell curls (Combined)

Set 1 25kg 10 reps

Set 2 25kg 10 reps

Set 3 25kg 10 reps

Set 4 25kg 10 reps

Dumbbell bench press (Combined)

Set 1 60kg 10 reps

Set 2 60kg 8 reps

Set 3 60kg 9 reps

The previous session I managed 1 set, 10 reps 65kg dumbbells combined. Woot!

Seated Pectoral Flies

Set 1 25kg 10 reps

Set 2 25kg 6 reps + 18kg 4 reps

Set 3 25kg 5 reps + 18kg 5 reps

This is a good finishing exercise for the chest. Love it!

Seated Cable Rows

Set 1 50kg 10 reps

Set 2 50kg 10 reps

Set 3 50kg 10 reps

Nice to perfect this technique.

Dumbbell Shrugs

Set 1 60kg 10 reps

Set 2 60kg 10 reps

Set 3 60kg 10 reps

Set 4 60kg 10 reps

Set 5 60kg 10 reps

Need to so perfect this technique

Gym 33

Initially, I was going to post a guide to changing classical guitar strings. I bought a pack from Dealextreme , my favourite $2 online store but whilst taking pictures of me restringing my guitar... two of the brand new strings snapped. So I wasted my time and my hard earned AUD4... and I was already halfway typing up my 'guide', I decide to chop of the guide-y bits and put in the bits about my band... how exciting. By the way

Kapok 219 Classical Guitar Strings Set from Dealextreme

Quality : 0 out of 5 stars

Price : 5 out of 5 stars

Comment : I am not going to complain about the quality of the strings since its cheaper than Nat Chan. I was very disappointed that it snapped and I didnt even get to strum it once. Sigh.

Onto my lifestory... When I am not busy collecting staples at work (yes, I am a used-staple collector). I perform with my band, Jaystin and the Unicorns. I have just recently formed my band and our first ever gig is to play for a wedding this coming Saturday at Eltham. Oh, oh, oh how rude of me to not introduce my band

Lead singer/songwriter/guitarist

Jaystin Unicorn

Image ripped from gundam-unicorn.net

Jaystin Unicorn writes and sings all the songs played by the band.

Drummer

Mr. P

Image ripped from DrClay.com

Mr. P is the greatest shirtless drummer in Melbourne. Enough said.

Bassist/Vocals

Suzuki

Image ripped from Wikipedia

Hailing from Osaka, Suzuki used to play for major acts in Japan before moving to Melbourne. She also provides vocals.

Keyboards/Vocals

Nat Chan

Image ripped from The improper

Hailing from Iraq, Nat Chan is the 'face' of the band attracting hundreds of chicks and he also plays the keyboards. This can be a good thing (attracting chicks)... more fans... even though its not for our music. Nat Chan also does backup vocals and raps on some of our songs.

Wasted my night but I did have a good gym session. I just wanted to get in some chest and concentrate on my arms.

Tricep rope push-downs

Set 1 15kg 10 reps

Set 2 15kg 10 reps

Set 3 15kg 10 reps

Set 4 15kg 10 reps

Dumbbell curls (Combined)

Set 1 18kg 10 reps

Set 2 18kg 10 reps

Set 3 18kg 10 reps

Set 4 18kg 10 reps

Set 5 18kg 10 reps

Dumbell bench press (Combined)

Set 1 50kg 10 reps

Set 2 55kg 10 reps

Set 3 60kg 9 reps

Seat Pectoral Flies

Set 1 18kg 10 reps

Set 2 18kg 10 reps

Set 3 18kg 10 reps

Gym 32

Seated rear dumbbell lateral raise (Combined)

Set 1 8kg 10 reps

Set 2 8kg 10 reps

Set 3 6kg 10 reps

Dumbbell front raise (Combined)

Set 1 16kg 10 reps

Set 2 16kg 10 reps

Set 3 12kg 10 reps

Comment : I gotta remember the weights I'm using. Keep forgetting.

Dumbell laterals (Combined)

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Dumbbell raise (Combined)

Set 1 30kg 10 reps

Set 2 30kg 10 reps

Set 3 40kg 10 reps

Dumbbell curls (Combined)

Set 1 18kg 10 reps

Set 2 18kg 10 reps

Set 3 18kg 10 reps

Tricep rope push-downs

Set 1 10kg 10 reps

Set 2 20kg 10 reps

Set 3 15kg 10 reps

Assisted chin ups (Weight indicated is the counter-weight used)

Set 1 30kg 10 reps

Set 2 30kg 10 reps

Set 3 30kg 10 reps

Dumbell bench press (Combined)

Gym was packed. sigh

Seat Pectoral Flies

Set 1 25kg 10 reps

Set 2 25kg 10 reps

Set 3 25kg 10 reps

Gym 31

Seated rear dumbbell lateral raise (Combined)

Set 1 6kg 10 reps

Set 2 6kg 10 reps

Set 3 6kg 10 reps

Comment : Reviewing the technique on InstructionalFitness. I realised I have been doing it all wrong and I am using to heavy a weight. That is why I dropped my weight and put a foot stool underneath my feet to raise my knees closer to my chest while maintaining and arc in my back.

Dumbbell front raise (Combined)

Set 1 12kg 10 reps

Set 2 12kg 10 reps

Set 3 12kg 10 reps

Comment : I gotta remember the weights I'm using. Keep forgetting.

Dumbell laterals (Combined)

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Dumbbell raise (Combined)

Set 1 20kg 10 reps

Set 2 20kg 10 reps

Set 3 30kg 10 reps

Comment : I think I heard a snap in my back. So better be careful lol

Dumbbell curls (Combined)

Set 1 16kg 10 reps

Set 2 16kg 10 reps

Set 3 16kg 10 reps

Tricep rope push-downs

Set 1 10kg 10 reps

Set 2 15kg 10 reps

Set 3 15kg 10 reps

Assisted chin ups (Weight indicated is the counter-weight used)

Set 1 35kg 10 reps

Set 2 35kg 10 reps

Set 3 35kg 10 reps

Dumbell bench press (Combined)

Set 1 50kg 10 reps

Set 2 55kg 10 reps

Set 3 55kg 7 reps

Set 4 60kg 4 reps

Comment : Even though its green, I didnt finish my sets. SO this is a fail.

Seat Pectoral Flies (NEW!)

Set 1 18kg 10 reps

Set 2 18kg 10 reps

Set 3 18kg 10 reps

Comment : This was hard!

Gym 30

My 30th workout this year. That is SAD. Sigh. Also, Mr.P gave me a new protein supplement to try, Vital Strength. There is currently a comp going on their website, join now and win a year's supply of protein... yummy. I tried it after my workout and I think I had heart palpitations... and tasted funny.

Deadlifts (Smith machine)

Set 1 20kg 10 reps

Set 2 30kg 10 reps

Set 3 40kg 10 reps

Set 4 50kg 10 reps

Comment: I am super stoked that I dead-lifted 50kg. Plus the instructor checked my technique.

Seated rear dumbbell lateral raise (Combined)

Set 1 8kg 10 reps

Set 2 8kg 10 reps

Set 3 8kg 10 reps

Comment : The link is a new video from InstructionalFitness. I have learnt so much and corrected many of my mistakes from their videos!

I must admit I have been doing my lateral raises the incorrect way. Lucky this video was recently released!

Dumbbell front raise (Combined)

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Dumbell laterals (Combined)

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Dumbbell raise (Combined)

Set 1 18kg 10 reps

Set 2 18kg 10 reps

Set 3 18kg 10 reps

Comment : New exercise added.

Dumbbell curls (Combined)

Set 1 12kg 10 reps

Set 2 12kg 10 reps

Set 3 12kg 10 reps

Set 4 12kg 10 reps

Set 5 12kg 10 reps

Tricep rope push-downs

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Set 4 10kg 10 reps

Set 5 10kg 10 reps

Assisted chin ups (Weight indicated is the counter-weight used)

Set 1 35kg 10 reps

Set 2 35kg 10 reps

Set 3 35kg 10 reps

Gym 29

Another day, another interruption. Can't I have a day to myself.

Gym cut short to dumbbell bench press.

Set 1 20kg 10 reps

Set 2 30kg 10 reps

Set 3 40kg 10 reps

Set 4 50kg 10 reps

Set 5 55kg 10 reps

At least there is improvement. New colour coding so I can visually see my progress without reading. lol

Legend

Red-Worse than last workout,

Yellow-Same as last workout,

Green-Improvement since last workout

Gym 28

This picture is just a bottle of regular over the counter painkillers but as you well know, a picture is worth a thousand words and the words this picture wants to convey is as follows:

This bottle of painkillers belongs to none other than everyone's favourite rival, Mr.P. Now, Mr.P gets terrible pains in his calves (for the record, Mr.P is not a farmer and no, Mr.P is not looking for a wife. I am refering to the muscles in Mr.P's legs).

So he would pop one or two of these pills like a billion times a day to relieve his pain (I am sure taking more than 8 of these pills a day will probably shorten his finger/s).

That's fine and to be honest, I don't really care what Mr.P puts in his mouth. However, today he showed me his bottle of pills.

Mr.P : Good morning, Mr. Unicorn.

Mr.Unicorn : Top of the morning to you, Mr. P

Mr.Unicorn : You look rather pale today, didn't you take your pills?

Mr.P : I tried but I can't.

Mr.Unicorn : What do you mean you can't?

Mr.P : Well, something is wrong with this bottle. I can't seem to open it, its like welded shut or something. So I figured maybe you can give it a go since you're on the road to recovery at the gym and might be strong enough to open it.

Mr.Unicorn : Ooooh, I like rivally things

Mr.P : Bet you can't 'cos scientifically, I'm like 8.4x stronger than you!

Bottom line is I did open the bottle and yes, I defeated Mr.P yet again. Oh yea. The power is coming back.

Dumbbell biceps curl (Combined)

Set 1 12kg 10 reps

Set 2 12kg 10 reps

Set 3 14kg 10 reps

Set 4 14kg 10 reps

Set 5 14kg 10 reps

Comment : Increasing slowly but surely. Controlled and contracted at peak. Very happy

Tricep pull down

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Set 4 10kg 10 reps

Set 5 10kg 10 reps

Comment : Need to focus on contraction at max pull. If not waste of time and effort.

Shoulder

Dumbbell raise

Set 1 10kg 10 reps

Set 2 12kg 10 reps

Set 3 12kg 10 reps

Dumbbell side raise

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Dumbbell bent-over lateral raise

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Comment : Need to focus on side and lateral raise. Can get carried away if I just want to get 10 reps and not doing it properly

Chin up assisted (Using 35kg counter weight)

Set 1 10 reps

Set 2 10 reps

Set 3 10 reps

Overall: Short session because of other commitments but a good workout. Enjoyed it.

Gym 27

Bicep curls dumbbell (combined)

Set 1 12kg 10 reps

Set 2 12kg 10 reps

Set 3 12kg 10 reps

Set 4 12kg 10 reps

Set 5 12kg 10 reps

Set 6 12kg 10 reps

YES! a very slight increase

Tricep pulldown

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3a 15kg 5 reps

Set 3b 10kg 5 reps

Set 4 10kg 10 reps

Set 5 10kg 10 reps

Set 6 10kg 10 reps

Tried to go up on 3rd set but failed

Shoulders (dumbbell front raises, dumbbell bent over lateral raises and dumbbell side raises - combined)

Set 1 8kg 10 reps

Set 2 8kg 10 reps

Set 3 8kg 10 reps

Struggled with side and back shoulder raise. and finally found out the real terms of these exercises

Bench dumbell press combined

Set 1 20kg 10 reps

Set 2 15kg 10 reps

Set 3 40kg 10 reps

Set 4 50kg 10 reps

Set 5 50kg 10 reps

Stoked.

Dead lifts - Smith machine

Set 1 20kg 10 reps

Set 2 20kg 10 reps

Set 3 30kg 10 reps

Set 4 30kg 10 reps

Set 5 40kg 10 reps

Rarrrr. I wish that similar-sized girl was around to see me out-lift her!

Running on treadmill

Ran for 2 minutes and quit. Lol. Will attempt again next week

Gym 26

I was chatting to the current Australian FIFA10 champion, Mr. Nat Chan and his new BFF, the current Spanish FIFA10 2nd place runner-up, Mr. El Vino.

Mr. Chan : So I read Jaystin Unicorn's gym blog the other night and I must say he is rather weak.

Mr. Vino : I concur... I can do 12.5kg per dumbbell for my bicep curls.

Mr. Chan : You're very much stronger than Jaystin but weaker than Mr.P.

Mr. Unicorn : I'm like here.

Mr. P : Yea, I got nice calves.

So today's workout was short and I have mixed feelings about today's workout.

Since I am using so light weights, I decide to superset alternating my triceps and biceps.

Bicep curls (Combined)

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Set 4 10kg 10 reps

Set 5 10kg 10 reps

Set 6 10kg 10 reps

Tricep pull down

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Set 4 10kg 10 reps

Set 5 10kg 10 reps

Set 6 10kg 10 reps

Sigh

Seated row

Set 1 20kg 10 reps

Set 2 30kg 10 reps

Set 3 40kg 10 reps

Flat bench dumbbell press (Combined)

Set 1 20kg 10 reps

Set 2 30kg 10 reps

Set 3 50kg 10 reps

Set 4 50kg 7 reps (FAIL)

Set 5 50kg 6 reps (lol)

Gym 25

Comment: A girl who was about my size came in and was out-lifting me in the deadlifts department. Not wanting to lose, I went up to 30kg on my first day back... in the end she out-lifted me. Sigh. However, it was good she came in otherwise I'd stop at set 3. I will have my revenge, you similar sized girl. Also I will initiate 15min runs on the treadmill. I have asked everyone's favourite rival, Mr.P how far he could run in 15 minutes and set that as my target.

Overall, I am so weak!!! I will shoot myself in my foot if I ever stop going to the gym again.

Dumbbell Bicep curls (Combined)
Set 1 4kg 10 reps
Set 2 4kg 10 reps
Set 3 8kg 10 reps
Set 4 8kg 10 reps

Tricep pulldown
Set 1 10kg 10 reps
Set 2 10kg 10 reps
Set 3 10kg 10 reps
Set 4 10kg 10 reps

Smith machine Deadlifts
Set 1 20kg 10 reps
Set 2 20kg 10 reps
Set 3 20kg 10 reps
Set 4 30kg 10 reps
Set 5 30kg 10 reps
Set 6 30kg 10 reps

Shoulder dumbbell front lifts? (gosh I forgot what this exercise is called)
Set 1 10kg 10 reps (combined weight)
Set 2 8kg 10 reps (combined weight)
Set 3 8kg 10 reps (combined weight)

Shoulder dumbbell Side lifts? (what the heck... I still cannot recall the names)
Set 1 10kg 10 reps (combined weight)
Set 2 8kg 10 reps (combined weight)
Set 3 8kg 10 reps (combined weight)

Shoulder dumbbell back lifts? (can't be bothered... will find out next time)
Set 1 10kg 10 reps (combined weight)
Set 2 8kg 10 reps (combined weight)
Set 3 8kg 10 reps (combined weight)

Gym 24

MY 100th post. I honestly thought I'd quit blogging by then. Anyways that nagging pain in my left elbow that was injured last year is getting more noticeable. Just when I start mending my ways, a road block appears on my path to wearing tight shirts again. So I have to be more cautious, again. Now my whole routine is different since May. It is impractical for me to gym Tuesdays, Thursdays and Saturdays and every other Sunday- (another road block - I will not be detered by this!) which leaves me with about 3-4 times a week in the gym. Meaning slacking off is no longer an option, and meaning I absolutely need a very effective weight training routine. Sigh.

Bicep curls (Combined total weight) - Followed immediately by Tricep pull-down

Set 1 4kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Set 4 10kg 10 reps

Tricep pull-down (Combined total weight) - Followed immediately by Bicep curls

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Set 4 15kg 10 reps

Flat bench press dumbbells (Combined total weight)

Set 1 20kg 10 reps

Set 2 20kg 10 reps

Set 3 30kg 10 reps

Set 4 40kg 10 reps

Set 5 50kg 10 reps

Set 6 55kg 6 reps - Fail

Hopefully on Monday, I can find a good instructor in the gym and he can write up a good routine for me. Sigh. Otherwise, chest is progressing well. Yay. I did attempt dead-lifts but had to stop it as I had a engagement to get to. Sigh. Also can still keep up with 30 seconds interval. Yay.

Gym 23

Hi, my name is Jaystin and I am a gym-slack-oholic. The last time I went to the gym was on the 3rd of May 2010.

I can clearly see that I can't wear my tight T-shirts yet I didn't do anything about it. Thank goodness, its winter now so I can 'hide' my withered body in my authentic bear-fur lined jacket. Months of effort and dedication went down the toilet. My body hates me. I am sorry.

So today I am back in the gym. Restart my 2010 resolutions. I must persevere and fight the evils of laziness! Since its been xx days, today was a warm up.

Biceps

2.5kg dumbbells bicep curls

set 1 30 reps

set 2 30 reps

7kg dumbbells bicep curls

set 3 10 reps

set 4 10 reps

Chest

set 1 10kg dumbbells flat bench press 10 reps

set 2 12.5kg dumbbells flat bench press 10 reps

set 3 15kg dumbbells flat bench press 10 reps

set 4 17.5kg dumbbells flat bench press 10 reps

set 5 20kg dumbbells flat bench press 10 reps

set 6 22.5kg dumbbells flat bench press 10 reps

set 7 25kg dumbbells flat bench press 5 reps (FAIL to reach 10 reps)

set 8 25kg dumbbells flat bench press 5 reps (FAIL again at second attempt at 10 reps, SIGH)

Comments:

It always feels GOOD to be in the gym. No matter how long and how far I stray away from Gym, it always welcomes me back (provided my membership is still valid, lol). In a way, Gym is like Jesus. He forgives all my sins, just like gym's forgiven all my slackness.

Anyways with biceps had to stop because that nagging elbow injury from last year is still around. Better watch it and strengthen left elbow with triceps and biceps. SIGH.

Anyways very pleased with first day back in the gym after xx days. Today's plan of attack is to keep going until I tired out. Next gym session is on Friday. OH YEA!. I miss you so much, gymmy. Now must fight to stay in shape so that I can beat Mr.P at the next tight shirt competition.

By the way, Mr.P won the Spirit of Maribyrnong race by default as the Italian scallion and myself, wimped out. I think I will start jogging on the treadmills at the gym as well, I quit that race, but I have not given up.... yet.

Gym 22

Tonight I did my first ever 2km jog. I had the honour of running with everyone's favourite rival©, Mr.P. Yes, he is my eternal arch-rival, but we signed a memorandum of understanding that tonight is a test run to see if I will die running 2km and not competition. As I am writing this, it means I have passed. Barely.

Tonight I must say was a beautiful night to run at the running track. The rubber track feels good to run on. The Spirit of Maribyrnong race might be held here instead.

Running is a whole different level of endurance compared to Swimming. It was a good thing that I went running or I wouldn't have realised that it will take me longer to build up my stamina. So I might give up Swimming (better for my hair, chlorine is bad) and focus solely on running/jogging whatever you wanna call it to get my stamina up to scratch.

Mr.P's previously life must have been a horse. If I didn't collapse after the 2km mark, he would have gone on. From a competitive point of view, I am in deep trouble. There is the Italian stallion to consider as well, Mr.P reckons she is a good runner.

Anyways, despite the fact that I was wheezing and my legs felt like it had been stabbed a billion times, I enjoyed my run. So this coming Wednesday, I hope I am fully recovered to go running with Mr.P again. Stay tuned for more Spirit of Maribyrnong run updates.

Gym 21

An excerpt from my upcoming book, "The King of Maribyrnong", which will be released on the 27th June 2010. This release coincides with the same date as the Spirit of Maribyrnong 4km run. This run is open to all interested parties, both inexperienced and experienced. Leave a comment for more details.

"I made it to 300 metres. I was going to stop but then I saw a figure about 5 metres in front of me, he looked like my arch-rival. I couldn't understand it. I was the only one in the pool that chilly Sunday morning, could it be lack of oxygen from exhaustion? I immediately gave 'chase' to that ghostly figure and swam a further 150 metres."

Recommended retail price of my new book is AUD 5.00 inc GST. Available at Boreders bookstores as well as Amazone.com.

Training Day 4, a new target of 450 metres. Very impressive but I was dead tired after that. 3 hours zzz in bed. Tomorrow must start leg work at the gym, I thought I could focus on building stamina but Mr.P managed to muscle the date forward by a whopping 4 months. This means more intense workouts and I must at least do a test 4km run to gauge the distance.

PS. Badminton courts availability on the 16th May 2010 is from an insane time of 9am to 11am. That was all that I could get. Shorter time means limited numbers. All interested leave comments. Thanks.

Gym 20

Day 04 Breaststroke swim : 300m (100m continuous laps)

Day 03 Breastroke swim : 300m (100m continuous lap for first 100m; the remaining 200m could only manage 50m)

Still in rehab mode for biceps and triceps. Using 5kg dumbbells. Not worth mentioning reps and sets.

Day 02 Breaststroke swim : 225m (50m continuous laps)

Day 01 Breaststroke swim : 150m (50m continuous laps)

Dumbbell curls

3 sets 10kg 10 reps

Tricep pull downs

3 sets 15kg 10 reps

Dumbbell bench

Set 1 25kg 10 reps

Set 2 35kg 10 reps

Set 3 40kg 8 reps

Endurance and power is coming back home.

Gym 19

NEWS : There is no badminton tournament on the 2nd May 2010. As there will be a Taekwondo tournament going on in the hall. Sorry guys. I know you can't wait for me to defeat all of you, especially a Mr. Nat Chan (who is Mr.P?). Hopefully, we can play the next fortnight 16th May 2010.

Day 03 Breastroke swim : 300m (100m continuous lap for first 100m; the remaining 200m could only manage 50m)

Still in rehab mode for biceps and triceps. Using 5kg dumbbells. Not worth mentioning reps and sets.

Day 02 Breaststroke swim : 225m (50m continuous laps)

Day 01 Breaststroke swim : 150m (50m continuous laps)

So if I were to plot my stamina progress on a excel spreadsheet 'cos that's what I love to do. I would get a graph the would shoot upwards to the sky exponentially. Oh yea. That's what I love to see.

Tuesday night, appointment with Vanessa, who is starting an exercise programme for my chicken legs.

Met a new friend, Paul. Who tells me he can run but no more than 10km. He taught me how to breath in a long distance run, "In, In, Out, Out, Out". That is breath in 2 breathes and breathe out 3 in a stride. Now I need to verify this, as I don't usually take advice from strangers. Well he technically is a stranger since I just met him. He said 4km runs are easy-peasy. He can do one in 20 minutes. ooooh. The tip he said is to go all flat out. ooooh. I must verify this again. I haven't turned to my most reliable source, YouTube. Thanks to Youtube, I can swim, ping pong, badminton and even colour my gundam. YouTube educates as well.

One thing about swimming is it tires me out to the max. Come home and zzz. This must mean its working. So 300m down and 700m more to go. Hopefully, I can do some weight training tonight.

Gym 18

Day 02 of training for the Spirit of Maribyrnong 4km fun run.

Starting from square one. Feels so embarrassing starting with light weights, but I rather lose face then re-injure my arm. But my strength is coming back. I aim to swim twice a week and add a run once a week to improve stamina.

Spoke to gym instructor and discuss about planning a programme specific for a marathon including lunges, squat jumps. Very excited. Hope she plans it next week.

So far competitors are

Seeded 1 Ms. Netball (The Italian scallion)

Seeded 2 Mr. P

Unseeded Jaystin Unicorn (Me)

Day 02 Breaststroke swim : 225m (50m continuous laps)

Improved compared to day 01 swim(150m, 50m continuous laps)

Biceps curl(Comment: My prayers have been answered and my arm is healed but taking it slow)

Set 1 5kg 10 reps

Set 2 5kg 10 reps

Set 3 5kg 10 reps

Set 4 10kg 5 reps

Triceps pull down(Comment: I realise my injury resulted from not balancing biceps and triceps. So working it now)

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 15kg 10 reps

Set 4 15kg 10 reps

Shoulders

Dumbell press.

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Dumbbell front raises.

Set 1 2.5kg 10 reps

Set 2 2.5kg 10 reps

Set 3 2.5kg 10 reps

Dumbbell side raises.

Set 1 2.5kg 10 reps

Set 2 2.5kg 10 reps

Set 3 2.5kg 10 reps

Dumbbell bent over lateral raises.

Set 1 2.5kg 10 reps

Set 2 2.5kg 10 reps

Set 3 2.5kg 10 reps

I feel like I got a chance to win this race. MUAHAHAHAHAHHA

Gym 17

Feeling lazy... i really mean it. my logic is since not doing doing biceps or chest just focus on back only.

Back

Smith machine Deadlifts.

Set 1 20kg 10 reps

Set 2 30kg 10 reps

Set 3 40kg 10 reps

Set 4 60kg 10 reps

Set 5 60kg 10 reps

Set 6 60kg 10 reps

Trapezius

Dumbell shrugs.

Set 1 50kg 10 reps

Set 2 50kg 10 reps

Set 3 50kg 10 reps

Set 4 50kg 10 reps

Calves

Seated calf raise.

Set 1 50kg 10 reps

Set 2 50kg 10 reps

Set 3 50kg 10 reps

Set 4 50kg 10 reps

Gym 16

Managed to do 1 set of 10 reps with 60kgs for deadlifts. Needed a belt for this one. Injuring arms is bad enough, if my back is out that's ten times worse. Felt good. Thinking of attempting 70kg is plain scary.

Did a few biceps today, didnt feel any pain at 10kgs. Healed? Must take caution so did 2 sets 7.5kg.

Increased shrugs to 50kg. Not sure to rotate shoulders or just straight up.

Back

Smith machine Deadlifts.

Set 1 20kg 10 reps

Set 2 30kg 10 reps

Set 3 40kg 10 reps

Set 4 40kg 10 reps

Set 5 50kg 10 reps

Set 5 60kg 10 reps

Trapezius

Dumbell shrugs.

Set 1 40kg 10 reps

Set 2 50kg 10 reps

Set 3 50kg 10 reps

Shoulders

Dumbbell front raises.

Set 1 15kg 10 reps

Set 2 15kg 10 reps

Set 3 15kg 10 reps

Dumbbell side raises.

Set 1 15kg 10 reps

Set 2 15kg 10 reps

Set 3 15kg 10 reps

Dumbbell bent over lateral raises.

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Calves

Seated calf raise.

Set 1 50kg 10 reps

Set 2 50kg 10 reps

Set 3 50kg 10 reps

Abs

Hanging leg raise.

Set 1 5 reps

Set 2 5 reps

Set 3 5 reps

Gym 15

There is no greater feeling than being at the gym after a very long crappy day topped with extra bird poo. One thing about late night gym is I have only 30-40mins max so shorter reps and if possible higher weights.

Doing fifty kilos for deadlifts was great! The bar was digging into my hands and forearms cramping but I completed the 10 reps. Rarrrrr. 60kg is not too far off.

Comments for other exercises : Slow movements on both positive and negative. Controlled movements. Feeling stronger but dont want to become too comfortable. Felt the injury was nagging abit. Arms away from body for shrugs. Looks like I'm on target. Need to check with someone at the gym regarding rehab or physio for bloody injury.

Back

Smith machine Deadlifts.

Set 1 20kg 10 reps

Set 2 40kg 10 reps

Set 3 40kg 10 reps

Set 4 50kg 10 reps

Trapezius

Dumbell shrugs.

Set 1 40kg 10 reps

Set 2 40kg 10 reps

Set 3 40kg 10 reps

Shoulders

Dumbbell front raises.

Set 1 15kg 10 reps

Set 2 15kg 10 reps

Set 3 15kg 10 reps

Dumbbell side raises.

Set 1 15kg 10 reps

Set 2 15kg 10 reps

Set 3 15kg 10 reps

Dumbbell bent over lateral raises.

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Calves

Seated calf raise.

Set 1 50kg 10 reps

Set 2 50kg 10 reps

Set 3 50kg 10 reps

Abs

Hanging leg raise.

Set 1 5 reps

Set 2 5 reps

Set 3 5 reps

Set 4 5 reps