Saturday, 17 March 2007

ROCKY BALBOA

Hi folks,

Its summer time and new movies are coming in thick and fast. Superb CGI, great graphic, high-tech animation etc....etc.
... But do they pack a "punch"? Yeah, thats right "Punch".

I'm refering to the movie ROCKY BALBOA which i had watched 3 times already. It is indeed a beautiful and perfect way to finish up the Rocky story. Not much special effects, no fancy CGI just good old inspirational and motivational boxing movie. The story goes something like this:

Stallone as Rocky decides to
comes out of retirement to box. His decision did not go well with a lot of people. This includes the boxing comittee, his friends and even his son is against it. I mean look, can anyone imagine a 60 year old man getting pounded....Rocky defy all odds to get in the ring and fought for 1 last time with the heavy weight champion. The weight lifting training, pounding of frozen meat and running really gave me enough flashbacks to warm my nostalgia.

In my opinon, ROCKY BALBOA is truely a movie for everyone who wants to be inspired, motivated and it defintely helps you buid discpline!!







Here are some memorable quotes from the movie


Rocky: Yo, don't I got some rights?
Boxing Commissioner: What rights do you think you're referring to?
Rocky:
Rights, like in that official piece of paper they wrote down the street there?
Boxing Commissioner: That's the Bill of Rights.
Rocky:
Yeah, yeah. Bill of Rights. Don't it say something about going after what makes you happy?
Boxing Commissioner: No, that's the pursuit of happiness. But what's your point
Rocky:
My point is I'm pursuing something and nobody looks too happy about it.

Boxing Commissioner
:
But... we're just looking out for your interests.
Rocky
: I appreciate that, but maybe you're looking out for your interests just a little bit more. I mean you shouldn't be asking people to come down here and pay the freight on something they paid, it still ain't good enough, I mean you think that's right? I mean maybe you're doing your job but why you gotta stop me from doing mine? Cause if you're willing to go through all the battling you got to go through to get where you want to get, who's got the right to stop you? I mean maybe some of you guys got something you never finished, something you really want to do, something you never said to someone, something... and you're told no, even after you paid your dues? Who's got the right to tell you that, who? Nobody! It's your right to listen to your gut, it ain't nobody's right to say no after you earned the right to be where you want to be and do what you want to do!... You know, the older I get the more things I gotta leave behind, that's life. The only thing I'm asking you guys to leave on the table... is what's right.



Rocky:
Let me tell you something you already know. The world ain't all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't how hard you hit; it's about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That's how winning is done. Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain't where you are because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!

Monday, 12 March 2007

Training Schedule

I find it really difficult to follow the training schedule as plan as there are many twists and turns in everyday life. Firstly, preperation and organising the BBQ at Changi Aloha had been eating into training time. Organising a BBQ for 60 people is tough work. Luckily, I do have some friends to help out. Although much physical work were done in carrying food and running to the supermarkets, I dun really regard it as training. Even though I do feel flat out after after the 3 days of preparation.

Secondly, the transition to night shift really is affecting the training schedule. Right now, my body has to adapt to training after 12 hours of night shift which I find a very demanding and gruelling task. Well, nobody said it was easy. According to the log, the training and lifestyle plan had been running for 3 weeks. 9 (*) stars were collected so far. (When can I collect my 20 stars and exchange for a gift???). It is time like this where a little discpline and a bit of motivation can really make a difference.

With some luck i stumble upon an inspirational speech. This words gave me strength to never give up and keep on moving forward.

" Always remember that no matter how many times people put you down, no matter how hard they kick you, scream at you, point the finger at you and call you a loser, no matter how many times you get knocked down, always make sure you get back up. There is no better respect than self-respect; they can't take that away. You are the one in charge of your own destiny; no one else. They are but an obstacle for better things to come. Keep moving forward and you will get there. Just believe in yourself for 1 darn minute and say, "I can do this, I... can... do... this." Scream these words loud to yourself, then see and feel the difference."
Written in 2007 by R.S.

Monday, 5 March 2007

2 Stars Achieved

06 59 Am beep beep beep beep beeeeep!!! Whew just in time!!! Clock in 0700 exactly. heh heh!! At least I am not late for work. 1 Star in the bag!! For the benefit of the people who just started reading my blog. I am on a strict lifestyle change program. All positive actions are recorded in the form of stars and 20 stars allows me to exchange for a $100 gift. Anyway, work was pretty hectic but I really looked forward to the exercise workout I had planned.

When I reached home, the first thing I did was to switch on my computer and opened up the training folder. Before I knew it, I am engrossed into Workout Set B. 30 mins later I am done. Arms and shoulders aching, but heck another star in the bag. Thats two now, I think I am on the right track. Ooooo Yeaaaah!!! Pump it baby!!!

Sunday, 4 March 2007

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!!!