INSPIRATION

On the 29 September 2018 was the day I competed in my first International Powerlifting Federation (IPF) sanctions Powerlifting Meet 2018 organised by Malaysian Association for Powerlifting Honestly, I was nervous as it is my first sanctions Powerlifting Meet. They were many strong people competing. I came in the competition with a personal goal which is to break the 500kg total celling. My previous total was 475kg. During the weigh-in, I started with the weight of 90.85kg which qualify me to compete in the Under 93kg Open category.

 

NK8_2599.jpg

Game Face on!! 

I finished the Meet with the total of 505kg and that is 30kg increase with a Wilks Points of 320.877. For the squat, I squatted 170kg and it was an additional 10kg personal best. I bench pressed 115kg and it was an additional 5kg personal best. I did the deadlift weighing 220kg and it was an additional 15kg personal best. Overall, I am very happy with the performance because achieve my desired goal. Looking back, there are things that I did right which I should continue. There is a lesson learned that I need to remember and I need to avoid in my next meet.  Now, I am going to share with you the 5 things that I did right for the IPF Powerlifting Meet. I hope it can add value to you to prepare you for the powerlifting meet.  Keep on reading…

Read Full Article

Advertisements

Strength training is great for everyone! Strength training is based on the principle that muscles need to work to overcome resistance. When you do it repeatedly, your muscles will work hard and grow. After a period of time, it becomes stronger. Putting it in a simple term, it is the activities we do every day. From walking, carrying our books, lifting boxes from the ground, pulling out our drawer and pushing it back in and from standing up and sitting down from a chair. The only thing we need to do is more repetition and add loads while doing the activity.

IMG_9331.jpg

Picture from  MODERN VISION OFFICIAL

For example, lifting the box from the ground is similar to a deadlift exercise. When you need to stand up and sit, is very similar to a squat exercise. This shows that we have been doing the resistance exercise with very lightweight, or should I say body weight. All we need to do is to add resistance which allows our muscle grow. 

Read Full Article

I started Powerlifting at the age of 21 and I was a late bloomer in the fitness arena. That period of time, I do not have a proper coach to guide this journey. A close friend of my, David Liaw was the person who introduces me to powerlifting. My source of learning was from Coach David, Uncle Google, and Sir. Youtube. I literally do not know anything about Powerlifting that I even Squat on the Smith Machine most of the time. It was indeed a bad option to stick to Smith Machine almost every workout. I had the assumption that it was just the same as free weight squat. I learn from my mistake and move forward.

DEADLIFT

205kg Deadlift during my first Powerlifting Meet

 

Read Full Article

IMG_7979

Hitting the bell on The Multi-Rig. #NoBurpee

I shared the great experiences and my toughest obstacles from the Spartan Race Sprint. You can read more at the following link;

  1. 3 Great Experiences from the Spartan Race Sprint.
  2. 3 Toughest Obstacles from the Spartan Race Sprint.

 

I would love to share my top three favourite Spartan Race Obstacle during the Spartan Race Sprint, Malaysia. I will include what did I do to train to prepare myself to conquer the obstacles.

Read Full Article

The Spartan Race Sprint was held in Semenyih, Selangor. It was about 10km runs and 25 obstacles to conquer. This time, I tried to compete in the age group of age 25 to 29. My goal was to be in the top 10.  I finished 9th place within my age group.  I finish with the duration of 1hr 52 mins. I`m happy with the outcome. There are lots of hills, water obstacles, and trail run through the deep jungle.

I failed two obstacles. The famous Spear Throw also known as the burpee maker and the Monkey Bar 2.0. The Monkey Bar 2.0 is the newly introduced obstacles to Spartan Race. It is first used in Spartan Race Sprint Malaysia. Now that is a total of 60 burpees. I will train harder for the next Spartan Race.

IMG_7857

Now I am going to share with you the top three toughest obstacles from the Spartan Race Sprint, Semenyih.

Read Full Article

Spartan Race is an obstacles race. The Spartan Race is not soft. The Spartan Race is for the gritty. The Spartan Race is for the strong-willed. The Spartan Race is for everyone! I have been running the Spartan Race for six times already. I completed the Spartan Sprint, Spartan Super, and the Spartan Beast. For me, the Spartan Race is a great platform to train your body which has a direct correlation to the mind. Spartan Race will sharpen your mind that any obstacle can be overcome. A stronger body, a stronger mind. All you need to do is just do!

Spartan Race

I am going to share with you my 10 commandments of running the Spartan Race. Let’s go! Aroo!!

Read Full Article

My fitness goal is to build the strength of Powerlifter because I want to be competitive. However, I have a day job as an engineer working in an Oil and Gas Industry and I am married to a beautiful wife. Believe me, as we grow up, time is the greatest asset!

What can I do to manage my work, marriage, and my side-hustle?  I need to train smart and to do that I based my training program on my 10 commandments of fitness training. I hope these commandments will help you to achieve your fitness goal and bring your fitness journey to the next level.

IMG_7184 I was preparing for my first Powerlifting Meet

1. You shall train with purpose.

Firstly, please start with a purpose before you perform any form of training. What is your purpose of training? That is the first thing that needs to come into your mind right before you step into the gym or even in the field. What is your purpose of training?  Do you want to build a stronger squat? Do you want to build a stronger deadlift? Do you want to run faster? Do you want to jump higher? Do you want to fix your movement?

Your purpose will give you the drive to train more. With a purpose in mind,  no obstacles will stop you from training.

Read Full Article

My 5 minutes truth, negativity will limit your growth. They are two sources of negativity in our life. One of them, externally and the other one is internal. It is your little inner voice. It is fundamentally your mindset. Always remember this, once you master your mindset, you will master your life. Once you master your life, external negativity will be nothing to you. 

Spartan Girl

Read Full Article