Training Schedule

Everything depends upon execution; having just a vision is no solution."
– Stephen Sondheim

How true it is. No use telling myself about getting back into shape if there is no action. After some internet research mainly from www.bodybuilding.com. I have drawn out the ultimate training schedule for beginners. The decision to start off as a beginner is a painful one, considering the fact that I used to be an athlete before. BUT I can handle the truth. AND the truth is I have not worked out for some time.

The ultimate training schedule: (drum roll)

BEGINNER’S WORKOUT ROUTINE

(1 March 1, 2007 – 30 April, 2007)

SET A (Gym)

Bench Press (CHEST)	12 Reps	10 Reps	10 Reps	8 Reps
Barbell Curl (BICEPS)	12 Reps	10 Reps	10 Reps
French Press (TRICEPS)	12 Reps	10 Reps	10 Reps
Sit Ups / Crunches (ABS)	12 Reps	10 Reps	10 Reps	8 Reps
Military Press (SHOULDERS)	12 Reps	10 Reps	10 Reps
Shrugs (TRAPEZIUS)	12 Reps	10 Reps	10 Reps

SET B (Home)

Push Ups (CHEST)	12 Reps (Normal)	10 Reps (Wide)	10 Reps (Normal)	8 Reps (Diamond)
Barbell Curl (BICEPS)	12 Reps	10 Reps	10 Reps
Squats (THIGHS)	12 Reps	10 Reps	10 Reps
Sit Ups / Crunches (ABS)	12 Reps	10 Reps	10 Reps	8 Reps
Military Press (SHOULDERS)	12 Reps	10 Reps	10 Reps
Shrugs (TRAPEZIUS)	12 Reps	10 Reps	10 Reps

SET C (Swim/Run)

Swim	Run
2 laps (100m) warm up	2.4 km Jog
10 laps (500) swim	Skipping 20 mins

Monday	Tuesday	Wednesday	Thursday	Friday
Set A/B	Rest	Set A/B/C	Rest	Set A/C

Now to motivate myself, I have formulated a plan that will kick start this program. This beginner's workout will last for 2 months. After the beginner’s stage, I will review my fitness levels. If they are satisfactory, a new advance plan will be conceptualised. This plan allows me to "look forward" to the next stage. Just like karate grading.

The details… The trick to keep the ball rolling is CONSISTENCY. A psychological method was used to aid this consistency. The positive reinforcement method. Wow, its been a long time since I touched my Psychology text books. Anyway, by using extrinsic means such as rewards, monetary gains or recognition, I attempt to keep the fire burning through a collection of star sequence. For instance, every successful workout, I receive a star (*) for my efforts. After accumulating 20 stars (*), I can use the stars to redeem a $100 gift. So mathematically, 3 workouts per week roughly translate to 12 stars(*) for a month. Ahhh....not if i sprinkle in punctual attendance for work. For every punctual attendance I will award myself a star (*) this definitely makes the game much more interesting. Muahahahah!!!!

I reckon that after a few months, training will become fun. This is because I would have made significant gains in the weight that I lift and the miles that I can run. Therefore I believe extrinsic motivations will slowly become intrinsic motivations. Well, that is just my hypothesis. Hehehehe. Training will become a habit as well as a hobby. Hopefully I can maintain this willpower and change other aspects of my life. Currently I have collected 2 stars (*). There are plenty more to go. No slacking. More pumping!!!

MAN UTD Wins Again!!!

Manchester United 1 - 0 Liverpool

Fantastic result!!! Although I must admit Liverpool played better most of the time but hey who cares. This win opens up a 12 points lead, which I believe will boost United players psychologically. The most controversial moment came when Scholes lashes out his arm at Alonso. A red card was harshly awarded. For a moment I thought it will be a stalemate. 92' min....Freekick taken by Ronaldo....Reina fumbles and John O'Shea smashes the ball into the net. I was in Esctasy, screaming my lungs out till it hurts. It still does now but everything turns out well.

DELIGHTED is the word. Tonight I definitely will have a good night sleep!!!!

Need to Exercise

What a New Year. I ate, I ate and I ate..... Sin Sin Sin. I can almost hear Robbie William's song over and over in my head. Shit, I definitely need a change in lifestyle. Ever since I started working 2 weeks rotating night and day shift, I have gain a whopping 5 KG!!

Discipline and commitment will be needed to get back into shape. Although I had been to the gym 3 times already, I still can't feel the fiery passion and determination. Wise man once said "A good plan is worth a thousand men". Nothing could be further from the truth. A training plan needs to be formulated and conceptualised

Well, a journey of a thousand miles begin with a single step. Time to hit the drawing board!!!!