LE JOURNEY

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Wed, 11 Apr 2012 11:36:37 -0400

"You can dream a little dream or you can live a little dream. I’d rather live it, because..."

Sun, 26 Feb 2012 09:04:06 -0500

“You can dream a little dream or you can live a little dream. I’d rather live it, because dreamers always chase but never get it.”

- No Regrets by Aesop Rock

"I do now what others won’t - so I can have later what others can’t."

Sun, 26 Feb 2012 09:02:47 -0500

“I do now what others won’t - so I can have later what others can’t.”

- Lendra Nurizky

"By trying hard we often achieve more than we dare hope You can’t push yourself forward by..."

Sun, 26 Feb 2012 09:01:42 -0500

“

By trying hard we often achieve more than we dare hope

You can’t push yourself forward by patting yourself on the back

Waiting to do something isn’t enough, you must do it

You can never achieve great success without great exertion

Have the courage to accept what you can’t alter and to alter what you can’t accept

Thoughts are mere dreams unti you put them into practice

If you waste today crying over yesterday, you’ll be able to waste tommorrow crying over today

“If”,”perhaps” and “but” never got any person anywhere

The most important day of your life is today.

”

- Unknown

A vision

Thu, 12 Jan 2012 00:45:20 -0500

“I have a vision of someone that passed away and he told me that the only thing that matter throughout my lifetime is family, friend, and health. When it comes down to it that is the only thing that you have to rely on. Don’t take life for granite. Cherish every day that you have on this earth. It could be your last.”

- catdaddybengals (Youtube - HGH saved my life!)

Whey Protein - Intra-Workout

Thu, 15 Dec 2011 19:25:44 -0500

Consuming whey protein during exercise has been shown to reduce muscle damage, increase endurance, and promote faster muscle recovery. In a study from James Madison University, a whey protein-enhanced sports drink reduced markers of muscle damage by 83% and increased endurance by 29% compared to Gatorade (which has no protein) when used during an exhaustive stationary bike workout. BOOM!

Workout Log: 03/10/2010 (2-Stage Intensive Full-Body Workout)

Sun, 04 Dec 2011 21:18:00 -0500

Monday:
Bench press: 8 * 4
Squat on smith: 8 * 4
Pull-up: 10 * 4
Standing military press on smith: 8 * 4
Deadlift: 8 * 4 (drop-set)

Tuesday:
Cardio: 35 mins
Crunches: 50 * 4
Leg raise: 20 * 4
Hip abduction (positive & negative): 20 * 3
Calf raise on leg press: 30 * 4

Wednesday:
Incline dumbbell press: 8 * 4
Parallel dipping: failure*4
Bend-over barbell row: 8 * 4
EZ bar upright row: 8 * 4
Leg press: 8 * 4

Thursday:
Cardio: 35 mins
Crunches: 50 * 4
Leg raise: 20 * 4
Hip abduction (positive & negative): 20 * 3
Back raise on roman chair: 20 * 3

Friday:
Bench press: 8 * 4
Squat on smith: 8 * 4
Behind-the-neck barbell press: 8 * 4
Chin-up: 10*4
Stiff-legged deadlift: 8 * 4 (drop-set)

Saturday:
Cardio: 35 mins
Crunches: 50 * 4
Leg raise: 20 * 4
Calf raise on leg press: 30 * 4

———————————————————————

Monday:
Stiff-legged deadlift: 8 * 4 (drop-set)
Iso-lateral row: 8 * 4
Pull-up: 10 * 4
Barbell curl: 8 * 4
Leg press: 8 * 4

Tuesday:
Incline dumbbell press: 8 * 4
Standing military press on smith: 8 * 4
Bend-over laterals: 8 * 4
Rope push down: 8 * 4
Incline diamond push-up: 20 * 5

Wednesday:
Cardio: 35 mins
(Superset)
*Sit-ups: 20 * 3
*Leg raise: 20 * 3
Hip abduction (positive & negative): 20 * 3
Calf raise on leg press: 30 * 4

Thursday:
Deadlift: 8 * 4 (drop-set)
Bend-over barbell row: 8 * 4
Squat on smith: 8 * 4
Chin-up: 10 * 4
Concentration curl: 8 * 4

Friday:
Incline bench press on smith: 8 * 4
Standing military press: 8 * 4
Iso-lateral press: 8 * 4
Push down (overhand & underhand): 8 * 4
Incline diamond push-up: 20 * 5

Saturday:
Cardio: 35 mins
(Superset)
*Sit-ups: 20 * 3
*Leg raise: 20 * 3
Hip abduction (positive & negative): 20 * 3
Back raise on roman chair: 20 * 3

Taking Risk

Wed, 30 Nov 2011 09:17:30 -0500

Twenty years from now, you will be more disappointed by the things that you didn’t do than by the ones that you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.

Workout Log: 27/09/2011 (Split Low & High Intensity Training)

Fri, 28 Oct 2011 06:20:00 -0400

#set * #rep
(Superset/21’s/Triset) = *Exercise

(1) **********

Chest:
Bench press - 3 * 20
Incline bench press on smith machine - 3 * 20
Incline dumbbell press - 3 * 20
Incline dumbbell fly - 3 * 20
(Superset)
*Incline diamond push-ups - 10 * 20
*Pectoral fly - 10 * 15

Arms/Forearms:
Incline dumbbell curl - 3 * 20
(21’s)
*EZ bar curl
(Superset)
* EZ bar reverse-grip curl - 3 * 20
* Wrist curl - 3 * 20
Cable curl - 3 * 20
Push down underhand - 3 * 20
Push down overhand - 3 * 20
Rope push down - 3 * 20
Single-arm dumbbell extension -3 * 20
Cable overhead rope extension - 3 * 20
Tricep extension - 3 * 20
Wide-grip parallel bar dipping - 15-10-8

(2) **********

Legs:
Seated leg curl - 3 * 20
Squat on smith machine - 3 * 20
(Superset)
*Leg press - 3 * 20
*Calf raise on leg press machine - 3 * failure
30lbs dumbbell lunges - 3 * 10
30lbs pistol squat - 3 * 3
Leg extension - 3 * 20

Abs:
Crunch: 4 * 50 (no rest)
Leg raise - 3 * 20

(3) **********

Back:
Wide-grip pull up - 20-10-10
Seated cable row - 3 * 20
Iso-lateral row - 3 * 20
Bend-over barbell row - 3 * 20
Back raise on roman chair - 3 * 15
Dead lift - 3 * 20

Shoulder:
Behind-the-neck EZ bar press - 3 * 20
EZ bar raise - 3 * 20
Dumbbell laterals - 3 * 20
Iso-lateral press - 3 * 20
Military press on smith machine - 3 * 20
(Superset)
*EZ bar upright row - 3 * 20
*Dumbbell shrug - 3 * 20

(4) **********

Cardio:
35-40 mins

Abs:
Crunch: 4 * 50 (no rest)
Leg raise - 3 * 20

(5) **********

Chest:
Bench press - 1 * 20 (warm-up), 3 * 8
Incline bench press on smith machine - 3 * 8
Incline dumbbell press - 3 * 8
Dumbbell fly - 3 * 8
(*Superset)
*Incline diamond push-ups - 10 * 20
*Pectoral fly - 10 * 8

Arms:
(Superset 1)
*Dumbbell curl - 1 * 20 (warm-up), 3 * 8
*Parallel dipping - 4 * 10

(Superset 2)
*Concentration curl - 3 * 8
*EZ bar skull crusher - 3 * 8

(Superset 3)
*Hammer curl - 3 * 8
*Overhead dumbbell extension - 3 * 8

Wrist curl - 4 * 20

(6) **********

Legs:
Seated leg curl - 1 * 20 (warm-up), 3 * 8
Squat on smith machine - 3 * 8
(Superset)
*Leg press - 3 * 8
*Calf raise on leg press machine - 3 * failure
30lbs Lunges - 3 * 10
30lb Pistol squat - 3 * 3
Leg extension - 3 * 8

Abs:
Crunch: 4 * 50 (no rest)
Leg raise - 3 * 20

(7) **********

Back:
Wide-grip chin up - 20-10-10
Wide-grip lat pulldown - 3 * 8
Bend-over barbell row - 3 * 8
Back raise on roman chair - 3 * 15
Romanian dead lift - 3 * 8

Shoulders:
Behind-the-neck EZ bar press - 1 * 20 (warm-up), 3 * 8
Dumbbell raise - 3 * 8
Bend-over laterals - 3 * 8
Iso-lateral press - 3 * 8
(*Triset)
*EZ bar upright row - 3 * 8
*Arnold press - 3 * 8
*Dumbbell shrug - 3 * 20

(8) **********

Cardio:
35-40 mins

Abs:
Crunch: 4 * 50 (no rest)
Leg raise - 3 * 20

Ectomorph Workout!

Thu, 27 Oct 2011 04:17:13 -0400

Ectomorph Workout!

Carbohydrate

Tue, 18 Oct 2011 22:16:09 -0400

Complex carbohydrates are always best, except, again, after a workout where you could take simple (sugar) carbohydrates to get an insulin spike. But at other times doing this is not very beneficial because insulin is a storage hormone and it’s going to shunt everything into the muscle.
- Dorian Yates

Dream

Thu, 13 Oct 2011 18:44:00 -0400

Life it hard, it chews you up and spits you out. It even shits on you for good measure. But you deal with it. Getting up early every morning wondering, “why am I not in bed like everyone else, dead to the world, why do I do this?” I do it because I want to prove something to myself. I do it for myself period! You got the 99’s and the 1’s. I’m not the 99% that sit on their ass and watch themselves get fatter. I’m the 1% that dedicates their body to the hard work, desire, and pain of what it takes to be at the top. Your body is a temple, you push it to its max. This is how you train. So go big or go home!

You against you, fight!

Wed, 05 Oct 2011 00:08:00 -0400

As life progresses and work goes into full swing, it becomes difficult for us to stay on the healthy side of our life. Be it the workout routine or the eating time-table, we find it tough to keep up with the plan especially when we have other things to do.

We then find ourselves getting disheartened when we have to miss our gym sessions or our daily jogs. And when we have to dine on oily, carb-laden foods to save time, the guilt is piled on with the fats. As this goes on, we finally found ourselves ready to give up because it is just too hard to follow.

It is amazing that we can find ways to pick ourselves back up when we falter in our careers, relationships and other aspects of our lives. However, when it comes to good living, we just completely surrender. Perhaps a change of mindset should be implemented.

We should look at wellness the way we view our job and other responsibilities. We don’t quit our job because we do not want to go to work. All it take to solve this kind of problems is to change our approach. The only thing that matters when we hit a snag, is to figure out a way to deal with it fairly, rather than letting it crack. Staying faithful to living a healthy lifestyle allows us to live better in every way, and to perform better in the things we do. All we need to achieve this goal is the strength to stay in the game, that is the mind!

- Le Kif

Keep your eyes sharp & healthy!

Sat, 01 Oct 2011 17:34:00 -0400

OUR EYES ARE ONE OF THE FIVE SENSES that we have and it allows us to have vision. It allows us to learn things, move around and basically explore the world. Have you ever take a moment to consider the importance of your eyesight and what would happen if you were to lose it? You would no longer be able to enjoy the things you love to do and your daily activites will be distrupted. You would probably have to change your entire lifestyle as well. The loss of eyesight would have the greatest impact on your daily life. Therefore you should value your eyesight and take steps to ensure that it is healthy and functions optimally all the time.

Eye didn’t know that…

1. Our eyes contribute towards 85% of the knowledge we obtain
2. The approximate weight of a human eyeball is about 28 grams
3. It is not possible tomsneeze with your eyes open
4. The eye of s msn can distinguish 500 shades of any color, including grey
5. The average person blinks 12 times per minute

Heath and Wilkins Victorious At The First Annual Sheru...

Mon, 26 Sep 2011 01:37:00 -0400

Heath and Wilkins Victorious At The First Annual Sheru Classic
September 25, 2011
FLEXONLINE.COM

It’s nearly 9,000 miles and more than halfway around the world away, but on Saturday night Mumbai, India looked a lot like Las Vegas as Phil Heath and Nicole Wilkins both won their respective divisions at the inaugural Sheru Classic.

Heath, who dethroned four-time winner and reigning champ Jay Cutler one week ago at the Olympia in Las Vegas, solidified his standing as the No. 1 bodybuilder in the world by defeating a field that included five of the Olympia’s top six finishers. He did so in impressive fashion, coming in noticeably tighter and drier than he was last week. Cutler had his hands full with an improved Kai Greene, but managed to collect another second-place finish. Victor Martinez placed fourth while Dennis Wolf and Toney Freeman rounded out the top six.

In figure, Wilkins continued her record-setting year by outdueling rival Erin Stern once again. Last week, Wilkins became the first competitor in history to win the Figure International and Figure Olympia titles in the same calendar year. With her win in Mumbai, Wilkins won a record five contests in the same year. Stern placed a solid second and did nothing to hurt her standing as one of the top two competitors in the figure ranks. Candace Keene moved up one spot from last week to finish third while Ava Cowan and Cheryl Brown placed fourth and fifth, respectively.

Workout Log: 06/09/2011 (High Intensity Training)

Sun, 25 Sep 2011 22:46:00 -0400

“20-8-8-8-20” - ‘20’ = warm-up set, ‘8’ = working set, ‘20’ = back-off set.

(Monday)

Back/Lats:
Wide grip chin up - 10-10-10
Wide grip lat pulldown - 20-8-8-8-20
Seated cable row - 20-8-8-8-20
Iso-lateral row - 20-8-8-8-20
Bend over barbell row - 8-8-8
Dumbbell row - 20-8-8-8-20
Roman chair back raise - 15-15-15
Dead lift - 8-8-8
Good morning - 8-8-8

Shoulders:
Behind-the-neck barbell press - 20-8-8-8-20
Dumbbell raise - 20-8-8-8-20
Dumbbell lateral raise - 20-8-8-8-20
Iso-lateral shoulder press - 20-8-8-8-20
Military press on smith machine - 20-8-8-8-20
Arnold press - 8-8-8
Barbell upright row - 20-8-8-8-20
Dumbbell shrug - 20-20-20

(Tuesday)

Quadriceps/Hamstrings:
Seated leg curl - 20-8-8-8-20
Leg extension - 20-8-8-8-20
Leg press - 20-8-8-8-20
Squat on smith machine - 20-8-8-8-20
20lb Dumbbell lunges - 10-10-10
20lb Pistol squat - 3-3-3
/option Hack squat - 8-8-8

Calf:
Calf raise on leg press machine - 5 sets to failure

Abs:
Crunch - 50 * 3 set
Leg raise - 20 * 3 sets

(Wednesday)

Chest:
Bench press - 20-8-8-8-20
Incline bench press on smith machine - 20-8-8-8-20
Dumbbell fly - 8-8-8
Standing cable fly - 12-12-12
Parallel bar dips: 15-10-8
Decline push-ups - 15 * 10 sets
/option Hammer strength decline press - 55
/option Pull over - 35

(Thursday)

Bicep/Forearm:
Incline dumbbell curl - 20-8-8-8-20
EZ bar curl - 8-8-8
Cable curl - 8-8-8
(*Superset)
*Wrist curl - 20-20-20
*Dumbbell seated hammer curl - 8-8-8
Reverse grip curl - 8-8-8
Pull up - 10-8-8

Triceps:
Tricep extension - 20-8-8-8-20
Push down underhand - 20-8-8-8-20
Push down - 8-8-8
Rope push down - 8-8-8
Cable overhead rope extension - 20-20-20
Single-arm dumbbell extension - 8-8-8
(*Superset)
*EZ bar curl - 21 (System 7)
*Cable overhead rope extension - 20-20-20

(Friday)

Cardio: 4km

Abs:
200 crunches
Leg raise - 20 * 3 sets

Traps:
Barbell upright row - 20-20-20
Dumbbell shrug - 20-20-20

(Saturday)

Legs:
Leg extension - 12-12-12
Squat on smith machine - 8-8-8
Leg press - 12-8-8
Leg curl - 12-12-12
Calf raise on leg press machine - 5 sets to failure

Chest:
Bench press - 15 * 5 sets
Incline bench press on smith machine - 8-8-8
Decline push up - 15 * 10 sets

(Sunday)

Cardio: 6km

The Multiple Choice

Sat, 24 Sep 2011 12:40:00 -0400

You know you should take vitamins, but choosing the right one isn’t so easy. You practically need a degree in nutrition to know the perfect mix of beta-carotene, thiamin, vitamin C, and all the other myriad vitamins and minerals.

If you want to build muscle, look for a multi that contains chromium and vitamins B6 and B12. Chromium improves your body’s ability to convert amino acids into muscle. And if you workout a lot, you probably need to replace your B vitamins.

"The human spirit is truly unconquerable. But the will to win, the will to succeed, to shape..."

Wed, 21 Sep 2011 22:27:32 -0400

“The human spirit is truly unconquerable. But the will to win, the will to succeed, to shape one’s life, to take control, can only be harnessed when you decide what you want, and believe that no challenge, no problem, no obstacle can keep you from it. When you decide that your life will ultimately be shaped not by conditions, but by your decisions, then, in that moment, your life will change forever.”

- Awaken the Giant Within (51)

The New Mr. Olympia!

Sun, 18 Sep 2011 03:53:00 -0400

September 17, 2011

By Dave Lee

FLEXONLINE.COM

Call it a changing of the guard. In a mirror image of last year’s final, Phil Heath and Jay Cutler were the last men standing, waiting for the announcement that would declare one as the next Mr. Olympia. Tonight, in a reversal of roles, it was Heath’s turn to hold the Sandow and the $200,000 first-place check.

Heath has grown by leaps and bounds since winning his first two contests in his rookie year in 2006 and those years of effort unveiled a work (that is still in progress!) that had legends such as Chris Cormier and Flex Wheeler speechless the moment he stepped onstage at last night’s prejudging. At this evening’s finals, it was more of the same as his ridiculously full muscle bellies and miniscule joints created an image that can only be described as cartoonish - a term that seems to have grown in usage since last night. Add to that, great proportions, improved v-taper (the word narrow no longer applies), stellar separation and 3-D muscle that jumps to life with each pose and you have what many are already labeling as one of the greatest physiques ever. Heath is now the thirteenth man to wear the title of greatest bodybuilder ever in the Olympia’s 47-year history. The scary thing is that he’s not even close to reaching his prime and with his desire to take his physique even further, the sky is the limit for the 31-year old known as The Gift.

Jay Cutler, off from the size and condition that won him Sandow number four last year, simply didn’t have an answer for the Heath arsenal this day. Still, he fought to the end and carried himself with the poise and dignity of a true champion, giving a heartfelt speech that ended with Cutler proclaiming Heath, “the new king.”

Kai Greene finished third and his combination of size and detail had many wanting more direct comparisons with Heath. The Predator has finally gotten the Olympia monkey off his back (fourth in ‘09 and seventh last year) and promises to be even better next year.

A much-improved Victor Martinez placed fourth, with a rejuvenated Dennis Wolf in fifth and a sharper Dexter “The Blade” Jackson in sixth. Seventh place finisher Toney “The X-Man” Freeman continues to go strong and Brandon Curry, who placed eighth in his rookie O appearance, shows great promise for the future. Ronny Rockel and Hidetada Yamagishi rounded out the ninth and tenth spots, respectively.

Joe Weider’s 2011 Olympia concludes and Phil Heath is the new Mr. Olympia, Iris Kyle is a seven-time Ms. Olympia, Nicole Wilkins wins her second Figure Olympia title, Adela Garcia is a six-time Fitness Olympia champion and Nicole Nagrani is the new Bikini Olympia champion.

Final result of the Mr. Olympia 2011

Sun, 18 Sep 2011 03:46:24 -0400

Final result of the Mr. Olympia 2011