Hypertrophy Workout

This week is all about Hypertrophy Workout.

Start on Monday by doing Legs Workout.

I feel so good. Feel that my body grow and develop in muscle.

I brought the new bell to protect my back i.e. the hard material one, yeah, I got problems with my back last time. 

So from now on,

No excuses’, more heavy weight will I carried on the squat, yeppie...

So this week, I divided into 4 major muscle group i.e.

1) Legs

2) Chest

3) Back

4) Deltoids (Shoulder)

untuk Abs I buat setiap hari...untuk arms (biceps, triceps and forearms) I relax sikit as they are consider as minor...the muscle works together along the way of these workout...tak nak besar lagi biceps nie...nanti susah nak melaram...coz size baju tak ada...hehehe

Erm, you might want to know what’s the Hypertrophy Workout rite!

Well to make it simple and short (I love simple okey...hehehe)

The repetitions should be 8 or more repetitions, but should be more than 12 repetitions.

8< REPETITIONS<12 (perrrghhh...siap ada formula lagi...fengsannnn)

Kalau uoals boleh angkat kurang dari 8 repetitions tue, kenalah kurangkan bebanan.

Coz, kalau lebih dari 4 hingga 8 repetitions tue, dah kira workout lain-target on Strength Workout

Kalau uoals boleh angkat lebih dari 12 repetitions tue...kira kenalah tambah bebanan nyer...

Coz, if it goes more than 12 repetitions, it’s consider as Strength Endurance Workout

Paling dan teramat penting...with RIGHT EXECUTION ya...

Tadi ada lagi nampak budak buat wrong execution...biler tegur, dia jawab

"Bisalah, beban dia berat, kitaorang main berat 

( BERANGAN SUNGGUH-tiba2 hati berdetik)

I cakap simple ajer...if you want to target that particular muscle you should do with the right technique...dun’t hesitate to decrease the weight...

But, If you prefer to done workout with lead you to injuries go ahead....(hambek ko)

 Done my workout, yeppiee...

Abis training tue, dalam sejam memang kena makan....kalau tak, badan akan ambil sumber dari protein badan i.e. the muscle, the tissue...bukannyer dari fat ya...ingat tau....

I need Carbo...tiba nak guna ayat dalam nada manja

Carbo Loading...volleh....ahaksss

Tapi terpikir gak...this week, nak try something different...

Makan mee tom yam...

Ada chilli, elok untuk tingkatkan metabolism jugak...so kewl...

 Nampak sedap tak...walaupun pekat dia punyer perisa, but boleh abis jugak...hehehe...dah lapor...

Kepada yang mengenali saya dengan lebih rapat...selain Nescafe O Ais, I minum Air Milo juga yea...hehehehe....

So sekarang nie dah nak tidur...

Gud nite uoals...

Ralph Abdullah