011010 - a milestone

Guess, i won't be posting much bout workout for the time being since according to my new employees, my work hours (i don't like calling it office hours .. lol) going to be very long and even have to work on sat full day. and I will have inconsistent evening jobs as a videographer. So that means I won't have time for gym... but .. but .. but... i won't be using that as an excuse for not working out... at home that is.....

I'm going to start the day, everyday at 5am with a 700 reps crunch and follow by a 1/2 cardio to start the day.. and end the day with 1/2hr body part workout with another 700 crunch before bed... will b saving up for a home gym station... hopefully soon so i can start pounding it everyday at 5am :P muahaha.....

anyways... i'll prove that "no time" is just an excuse for not living healthy... it might take a little which to get use to the routine but i figure, if i have the will, nothing is impossible.. it goes to every1 too... u 1st have to want it... i don't wanna end up like a lot of corporate ppl who sacrifice health over wealth and in return doing a charity by paying the doc's wages in the future... and to every1 who reads this blog, keep going, even 1/2 hr a day of exercise is enough to keep u healthy... il do my part to get d momentum running so when i come back, i hope il serve as a motivation to my readers to keep exercising.. u don't have to be as fanatic as i am.. just a borderline everyday 1/2 hr to pump that heart.. cheers.. all the best.... BONG

Heavy Pectoral day

Long time ago.. not to long.. but not too near... emm... just the right time.. hahaha.... I was pumping my pectorals in an old school gym in peninsula Malaysia. There I was, happily huffing on the pec deck and puffing on the cable cross and suddenly this huge guy walk up to me and asked me this question "What are you working on?" In reply, I said "chest".. He was like "seriously, what are you working on?" i find it a bit amusing so i quote my answer.. and He looks straight in my face... (THIS I WILL NEVER FORGET) He said "What CHEST?" *POTONG STEAM TERUS* hahaha.....

But he was nice enough to guide me on my chest workout. He forbids me from doing any flies exercises until there is mass on my chest. So I was only working on Bench, bench and more bench for 2 months till my chest was noticeable even when i wear my shirt. From Incline, Flat and Decline.. from barbell to dumbbell and supersets, hardcore sets, dropsets, pyramids.... u name it, I do it.. lol... sometimes i would arrange 3 bench together (hence that's why i workout early in the morning when there is no crowds) so 1st was the incline, then flat next to it and decline for end. I would start off with Incline dumbbell press 8 reps and carry the dumbbell along to the flat bench to do a bench press 8 reps and carry it to the decline bench to get in another 8 reps before i rest 1 minute. I was so tempted to work on the pec deck machine and the cable cross but he was right, what would i be squeezing if i don have any mass on my chest... so work the basics ... core exercise 1st

Anyways, today its different.. hahaha... I'm only working it this way cause there is no cable cross machine.. hahaha.... but it put a lot of mass on my pecs... il just have to start cutting it once iv the right tool... enjoy..

Smith Machine Squat

The Squat is the best exercise to build mass for the quadriceps femoris or better known as the thigh. But a lot of precaution has to be taken in executing this exercise to avoid injuries to the knees and the ankles. The Squat is also the no1 killer for the knees if done wrongly.

I love doing this exercise with the smith machine. At least safety is taken care of if not 100%. Furthermore, I can control my movements as not to sway compared to the free bar squats. But that's not the main point. To perform a squat, most importantly is to watch out for your knees when you lower your body. Make sure the knees doesn't surpass the toes. As such motion would cause a lot of pressure on the knee causing wear and tear. 2nd, always push your butt out towards the rear and not going downwards. This motion would resemble a sitting position. 3rdly, never straighten your knees at the peak to avoid too much pressure on the knees directly.

and most importantly, always do a warm up set.... Happy Squatting.

E-Z Bar Curl

One of the most basic Biceps exercise. Well, actually there are different variation. you have the positive reps where you raise it slowly in a controlled manner and squeeze at the top. Some prefer the negative reps where you lower it slowly in a controlled manner. Some like it extremely heavy with low reps and some rack lighter and go high intensity. Some like to go heavy and cheat on the last rep... with all these variations, a lot of people wonder which ones actually works. But there are believers of some versions .. and i mean fanatic believers who will go all the way to others who are doing the different style and condemn them... but wait.... u wanna know something? hahaha... actually they all work.. it all depends on the result you are aiming for. Sometimes I may go mad and hit a 20 reps 20 sets sessions on these babies and sometimes I may go 4 sets of 5 heavy reps. And yet, at times, I throw in a few cheat reps at the end to get the most out of it... so please, before you start condemning others, make sure you know your shit. :P over n out

My Craftmanship - Ming Lung

But of course it take effort and determinations from my clients themselves in order to see the results. Well, I don't have his pictures before he started.. he only let me take a pic of him after he has some muscles after 2 weeks. lol... anyways.. pictures tell a thousand words.

Ming started following my training while I was training some1 else. I was torturing him a little.. in a fun way but all the exercise only lasted 1/2 hr and another 1/2 cardio. He wanted 6 packs, I get him his 6 packs :)

Real Life : Real Results

What is ur reasons?

Don't drool guys... anyways, we all want the perfect... well if not 100% at least 80% body perfections.. but how many of us are willing to work for it? most of the time i hear reasons as such, I need a rest, a hard day at work yesterday.. then u see them partying at the club... or I've been watching my weights which chewing on a McD's Big Mac... and some even told me today is an off day... like everyday.. hahaha.... sound familiar? well, I believe a lot of culprit out there cause this sorta problem ... like Drink this and you will slim even without exercise, or eat that and whatever you eat will be flushed out... and some promise 100% workable slimming without exercise.. but is it all true? hahaha

Anyways, i don't wanna mention who or point out names... once, i found a detox solution.. pretty cheap.. it causes u to really flush.. and i mean FLUSH!!! so I introduced it to a friend who had to visit the washroom 4 times that morning after taking it... he was so happy that it was out and he felt lighter.. but guess what he told me? hahaha.... Yeah, now i don't have to worry bout eating Briyani, mutton curry, rendang.... etc haiz.... anyways, its not the way to do it.. u eat unhealthily and rely on these products to get it out... you will end up ruining your system if you do it too often... usually i would introduce 1 time use to get the toxic depleted from the system and start replenishing the body with healthy food. And not only that, they have to... I mean DEFINITELY have to exercise.. what is exercise anyways? it's not just to firm and tone up the muscles but its definitely to get the heart pumping and to sweat out the toxic... what do u get in return? a more elastic skin which in return gives u a more younger and fresher skin... don't we all want that?

Blink people.. most guys dream of a muscular body and most gals would wat a thick chest to lay on and solid arms to hold... not this big.. but at least muscular looking... but i figure a lot of people seems to look into the wrong place to achieve this goal... more and more people look into the fastest and easiest way without working out... I found out from a friend here that some of the guys here think after you inject yourself with steroids you don't have to take protein or train hard.. so they can save on the gym fees and supplements expenses.. well, I don't take them so I can't 100% comment on this issue but what I believe.. (ok.. my own believe ya.. so don't condemn me on this.. but if im wrong, just comment and I'll change it... hahaha only for this topic ya)... that steroids is a kind of energy booster giving you more strength for the pump during a workout... but it itself doesn't build muscle.. but the heavier workout definitely helps with the blood gush into the muscles but that doesn't mean ur muscle don't need the rest of the necessary supplements like creatine, protein, BCAA.. so don't think steroid is the easy way out... (I personally don't recommend people who wanna have a nice physics to inject themselves with steroids) .. but if ur a competing bodybuilder, then its a different story.. but make sure you get ur jab from a professional... the guys i know got it from friends and now they have acne all over the head down till their backs... haiz.. not a nice sight.....another upcoming fav injection is the B-complex (i've talk bout that in the past logs) and again, im not pointing fingers.. i also realized that there are some models who inject themselves with carnitine jabs to get the ripped look on the mid section. haiz... i don't really know bout this but once i was offered but i didn't accept it cause i think for the 5 minutes fame on the stage, its just not worth it... i would rather work my way there... yeah babe.. with my 1400 crunches minimum a day... muahahaha.... lots of hardwork but its worth it all... i mean, at the end of the day, you guys wanna workout and exercise just cause u wanna be healthier and look like this when ur 90.....

.... i don't mean exactly the same look.. hahaha.. but at least you are still healthy without all the pain here or medical prescription there to tag along as you stagger along the garden... I mean, I wanna still gym and bench that smith machine at the age of 80.. if i live that long... lol but pls don't think that by taking some medications or products you can omit the exercise... sure, some will really have results, u see ur weight going down, ur pants loosen and definitely make you a regular in the washroom... but to what? you see your weights go down drastically... you are happy.. but wait....... is that fats your losing or ur muscles?

Shut Up & PUMP!

Today is my off day.. but off day from the gym that is. Usually I would start off the day with a 1200 crunch by the bed side and then have my 2nd breakfast. Depending on my mood and schedule, I would then do a 1/2 hr cardio and more exercise for abs. that's around 1000 reps and I would finish off the day before bed with another 1200 crunches.

but after some research and recommendations, I did something different. a cardio blast consist of 45 seconds each with 3 different exercise on 3 sets. it certainly got my heart pumping. but im not sure how well it is cause its only the 1st day. and I did a different sets of abs exercise. hmm, i guess im a little numb to a lot of exercise, i don't feel the pain no more but i can see the results in the mirror. hahaha, i think i need to stop abs exercise for a week before i actually feel the pain again upon starting.

Well, some1 came up to me once telling me bout B-complex injections. and I did see the results showing pretty quickly. He was ripping up pretty fast and as a result, he got acne outbreaks along with the dryness benefits of the washboards. Then I heard a lot from other friends, especially females who started injecting them as the remedy to obesity. but they opt for Methyl B12 rather than B-complex. em.. even though methyl sounds very steroids.. it's not.. hahaha.. sorry Samuel, it's just that Jabs don't really sit well in my theory. but B jabs are medical jabs for B deficiency. anyways, I did lots of research and it's pretty safe to jab but watch out for the side effects. It varies among different people. i know i know... but it's so convenient but here is a link Wiki on B-complex but trust me, it's not the only place i research on but this here is very detailed and easily understandable. So it all come down to whether you are willing to risk it. sure, it helps you to slim down.. but some of the side effects are not what you wish for. I've not taken it though. Not thinking bout it at the moment either.

so it's ur decision.

Getting pump without supplement

Of course, with supplement, you can do more. supplements are not to be used as the only source but as an aid to your bodybuilding needs. A lot of people still have the wrong perceptions about supplements. the most common one i get is "Taking Protein makes you fat" on the contrary, taking protein actually helps you maintain your weight if the dose and portion is taken accordingly.

"Why?" you may ask the reason Im Pumping without supplement.. hahaha... I think the top reason to any bodybuilder who don't use supplement is due to budget.. my case, I've been unemployed for the past 3 months. was working a bit in Fitness Zone Brunei... hahaha... 1 1/2 mths as a trainer. and am selling supplements too. that's how i got by for the past few months. but lately, due to the fasting months of our Muslim friends, the business is slow :( but it's hard to advice them because their mind is set to the myth. Actually, casein and egg protein is essential during these period to maintain their muscles. Anyways, lets not talk bout that...

so Im going clean on bodybuilding supplements and only rely on the low fat milk and peanut butter. of course, i still take my omega 3 and B-complex along with L-Arginine. a common health related supplements. I still don't take much rice.. avoiding as much as I can and take mostly vege.

here is how I look after 2 weeks alternate days workout.

Jack Neo's Love Matters

Once of my experience with Jack Neo is to be one of his Gigolo .. hahaha.. in Love Matters which was screen earlier last year's CNY. I didn't know I had that role untill I reach the location. They just told me that they wanted guys with muscles.

Anyways, when I arrived, I saw some familiar face including Sunny who has been in the industry for many years doing wardrobe and styling. Hahaha... the 1st word came out of his mouth was "Thank God they got you" hahaha... i find it funny until he told me the story. Cause they asked the casting manager to bring in muscular guys but ended up i was the only talent with muscles. So he dash out to grab a pair of Jeans and cut it to make it really short... hahaha... and had me wear them. Gosh, it was not only tight but really short. Anyways...

I had great fun shooting for them. and experienced the on screen performance of all the veteran actor and actress from singapore and Malaysia with big names as Mark Lee and Yeo Yan Yan.

Posing With Mark Lee

Screen Shots from the DVD - I was at the end... hahaha.. the casting manager called me twice for different role by mistake so i can't show my face too much.. I was the gigolo remember :P

Hmm... given the opportunity to be a gigolo... quite fun though... hahaha

Entertaining the main cast with alco..... emm... tea :P

Kiri MTV for WiraSiswi

Definitely a very old post.. but i was digging up my photos to re-burn them into new DVD for backing up the data just in case. It's all in my portable Hard-Drive and I trust my Transcend a lot. One of the best brand around but we have to play safe... still... hahaha... anyways... I saw this in one of the folders and realized I've not posted it up before and It's a pity cause as a local entertainer... I would love to support the local entertainment industry.

It was after the shoot of WiraSiswi that Ike Ong game me a call and told me he wanted me to be in the MTV for the soundtrack of WiraSiswi. And I'll be playing the actor in it. The Band playing is the champion of the "Battle of the Bands" KIRI but I'm not too sure which year. they are signed under ROCK UNITED. A unique rock band group and very friendly as well :)

The Band Members

Standing among a Malaysian Rock Band

Side Lateral Raise

The Side Lateral Raise is a great workout for the side deltoids which is nevertheless a common word among those who are experienced bodybuilder. Bt as always there are definitely numerous method to deliver this exercise.

I started off with what we call "FULL REP" whereby you lift the weights all the way parallel to your shoulders. Of course, using this method, you can only use a lighter dumbbell. any heavier would cause you to cheat too much into relying on your back and traps. But I never seem to feel that satisfied pump on my side deltoids. There is always a weight transfer, too much on the traps half way through. most of the time, it's around the 45° that i started feeling my traps coming into action. but then I was lucky to stumble upon an article on a newly researched method of pulling off the side lateral raise. Which of course, to many is called a "HALF REP" but not going all the way instead gives u the burning sensation after a full set. And furthermore, I'm a living proof and my clients saw the results in less than a week after using what I taught them.

Starting Motion

Ending Motion

And of course, there are lots of other side laterals in the market. There's the Y Lateral Raise, Square Lateral Raise, The X Lateral Raise.... but I find this one works for me :P Ignore the scary face though... hahaha


Here is how I do it in a Monstrous Rep Sets

Do NOT Disturb.. MEN on HIGH HORMONE... lol

There is an old saying "Do not touch a dog's plate unless you wanna get bitten" hahaha.. well, same goes to those who are dedicated to the gym.. or just those who have been seriously infected by the gym bugs... not just regular bugs in the house.. but one's which bites and makes u healthy.. in a way i guess... if you don't try some of the unnatural method of bodybuilding... hahaha....

well, there are numerous types of gym goers.. 1st and foremost, u have those who are competitive ... with one motive and one motive alone.. join a bodybuilding competitions.. you will see them at one corner pumping their heads off, with screams and shouts accompanying each lift and pull... i don't belong here.. hahaha..... well, i belong in the 2nd category...

2nd category - the type also in one corner carrying hardworkingly for "GOD KNOWS WHAT REASON" cause there is no intention of joining any bodybuilding competition.. hahaha... also huff and puff loudly with every clank and nevertheless.. serious bodybuilders who stick a "DO not Disturb" sign in front of him each time he works out...

then u have the 3rd category who comes to the gym in a pack and talks and chats at each and every machine and don't know what they are doing. most of the time, you hear then giggle around and chuckle and even laugh at others who are working hard. I have no idea why they are there instead of the coffee shop.. lol

and of course, the famous category, those who go to the gym to check out the opposite gender... lol... you will see them staking on their target and most of the time "SHIOK SENDIRI" at one corner while the head follows the bouncing whatever.... scary though.. some looks as if they can swallow u whole... hahaha....

so I do wanna inform the public.. there are place for the right events and gym is a place where people come to workout out, sweat out the day's stress and to maintain a good health.. not a lepak (Loitering) site for ppl to clean their eyes or gossip..

if you don't know the rules... well, i don't know the whole list but here are some...

1. Wear proper attire.. that means singlets or shirts (Shirts off is ok if you know how to clean the machine afterwards), pants (long or short) no jeans or slack unless u wanna get it torn and look sexy after... and SPORT SHOES... pls ppl.. it's not just for show or comfort.. it's for you own safety.. all these plates are heavy and sharp on most.. I've seen someone who dropped a 50lbs plate on their open toes.. not a good sight.
2. DON'T stare at someone working out. If you wanna see how he does it, watch from afar and maybe take a few peek is all right. don't walk up next to the person and stare down.
3. Keep your distance from the person working out. Not just about personal space. what if the person loses the balance and drops the plates..??
4. PLEASE PLEASE... ABSOLUTE DON'T EAT THOSE DELICIOUS UNHEALTHY FOOD IN THE GYM... man, i was in a gym once where the wife of the person working out was happily eating away a McDonalds Big MAC McValue in the gym.. be considerate and think of others, a lot of these people are trying to lose weight by not thinking bout those kinda food and some might be struggling with the "YUCKY TYPE OF FOOD I EAT (i find it delicious ya :P )" anyways... almonds and wholemeal bread is fine in the gym even power bar bt not Fried Kueh Tiaw or Fried Rice ok :S
5. Don't stand and wait impatiently next to someone who is using a machine. I am sure the gym have a lot of equipment, enough to satisfy your each muscle groups. It's very rude to do so and not only that, it makes a bimbo out of you for acting immaturely. There was a time I was using these sets of 25 dumbbell and the gym haf 2 sets. One guy came up to me and asked me am I done with the dumbbells cause he wanna use. I told him I am left with 3 sets. He just stood there to wait for my set. I looked at the rack and saw the other set of 25 was resting there. I finish off 1 set and pass the dumbbells to him. and I was being a jerk a little by walking pass him and said "OH WOW! here's another set of 25, Lucky me" the guy looked embarrassed... come on people.. there are more than 10 types of exercise to work that triceps of urs and more than 15 to work that lat. be sensible...
6. haiz... don't wanna think no more.... too many but... hear me out... it's not just bout the gym. If you can't even be a thoughtful person in a place what does that make you?
   

Anyways, this is a set of pictures from my facebook under (Funny Faces in the gym) :P

Gosh, I didn't know i was making these monkey faces around.. hope no 1 took me seriously :P

Nope, I'm not constipated :S

Hahahaha... speechless... emm... i think i was breathing on one set

As If looking for a fight with a dumbbell in each hand :P

Check out my teeth :S

Being back to the gym feels awesome

Standing side lateral raise

Interested to torture urself to a better physics? don't try what i do.. lol.. i din know the amount of torture until i started editing the footage i captured... calculated and i was doing 100 sets / each sets @ 8reps or 12 on 4 body parts excluding abs.... muahahaha....

i think i over did it a little after 3mths not working out in the gym in the gym...

well, i start off with my biceps - E-Z bar curl supersets E-z Bar Preacher curl supersets dumbbell side alternate hammer curl supersets front dumbbell alternate curl. I moved on to Smith Machine vertical curl supersets concentrated curl.

I moved on to work on my chest with a 80° Incline, 70° Incline, 60° Incline, 50° Incline, 40° Incline, 20° Incline and flat bench smith machine heavy press.

I moved to my legs with facing Inner, Normal and facing outer steps squats, Stiff leg deadlifts, and Heavy calf raise.

Finally I worked on my deltoids. starting with standing side lateral raise triple drop sets, Arnold press drop sets, standing alternate front lateral raise triple drop sets, Smith Machine Front Press, Sitting bent over lateral raise and heavy shrugs..

last but not least, 1000 reps machine curl and 30minutes cardio on a bike....... emm... a little too much but i was chewing on my peanut butter wholemeal bread in between...

I had HemoRage + Creatine monohydrate as my pre workout and protein + creatine monohydrate Post workout.....

oh well, a great day exercise :P

Footage from Video

Next time I make a video, I'll have to play smart to use lighter weights for the shoot.. lol

make sure only the delts are moving

Watching as I move

Getting a squeeze

Soo Wincci and Bong Cheng Tzuu at Level Up Fitness Kuching

Picture - courtesy of Norman goh

Not too long ago, Not too near either......... I got an online invite to go for an audition in Kuching from a local director, Bjarne Wong of Hock Star Entertainment for Ms World Malaysia Soo Wincci's MV....

... I ended up taking a 14 hrs bus ride to kuching because it was so last minute that I couldn't book any flight. Anyways, I had so much fun in kuching with my family, 2nd Sister and husband and her 2 kids and my eldest sister and her son who came back for a visit from London. Gosh, I miss them so so so much. I've not seen them in many years.

Anyways, the audition is at 8pm and as usual, I arrived early.. much earlier and I had the opportunity to test Level Up Fitness. It's a good gym but the bar selection is a little low and expensive. lol. anyways, the gym is quite equip for where it's located. enough to pump your heart out.

Well, I'm the 1st contestant to have arrived. lol... and soon, they arrived and they were quite surprised that i was extremely early. anyways, I have my motive as well cause i've not been to a gym in such a long time that i would so love to workout. And working out there, I met a good friend, Kiu Loong who happens to be a bodybuilder. A nice fellow with potential to win. anyways, he participated in the audition as well.

Well, I was the 1st to go up. Didn't what would happen cause every audition and casting here in malaysia is so different. But it was a really fun experience. All of us were given a scenario to play along with Ms Wincci. Some were really hilarious and entertaining which made every moment better. One even went up with an eye patch (A recent surgery) but he was there just to get her signature on the album. :P fun guy.

Well, I got the part in the end and met many more amazing talented people and learn a lot from them. From productions to equipments. anyways, we had our shoot around Kuching and it was just 2 days. Im not too sure if i can reveal much more regarding the contents so i'll just leave it at that.

Anyways, I got another dosage of gym at Hilton kuching's gym. but well, barely enough to satisfy my cravings cause there weren't much toys to play with. but overall, it was a fun shoot.

Miri Luak Esplanade

Definitely a long long while since i last stepped foot on these lovely sandy stretch. It's so much different from the 1st time i was there back in 1995 before it was even developed. I had to force myself through the thick tall weeds separating it from the main road. Then came the fishermen who cleared a small path and before you knew it, gov came in and made it an authorized tourist spot. Other than ppl flocking in, the rubbish seems to always train behind. It's not as clean as before but still its a lovely place to visit if you come round to Miri, Sarawak.

I remember I used to hang out here so much that a lot of people mistook me as an Indigenous. Well, I do have a small amount of Head hunter Blood in me but I've never seen any of my relatives from that side of the family. Probably Great Grand-dad married her and moved to town and lost contact. Anyways, I've never taken any heads before so I'm not a graded warrior.. :P

This beach brings back so much memories from taking an hour nap here after every O'Levels Exam daily before I go home to study till having couple of my dates here. But now, it's just me who make random visits cause the sound of the wave made me feel so free. As if the waves would wash away all my worries and pain.

well, anyways.. it's a great beach to visit and come in the late afternoon if u don't wanna get burned + there are hawkers selling lots of food here then. but if you are looking at having a relaxed sunbathing session.. 8am is a nice time to arrive :)

Sarawak vs Waja Warrior

LOL ... picture taken during the reality show for 8TV. Irons and Plates ... who's iron and who is plates i would not know but why we agreed on that name were cause both of us were gym buddies back in Brunei 1998.. I remember I used to call Heman "1 punch kill you guy" cause his arms was huge. He even broke the punching machine at the superfly arcade Gadong.. hahaha....

Initially this pic weren't emm... pictured as such. I had a much dramatic 1/4 view wide angled planned but ... anyways... it was so funny when i went through the folders. This here look more like 2 guys pissing in the middle of the field.. lol...

gosh, miss the good old times... emm.. not pissing in the field .. but time when i was actively involved in the entertainment industry.. im sure il make a come back.. but for the time being... il have to prepare myself financially...

Right Diet = Less Maintenance

Well, I've not been working out properly at the gym for 3 mth now. But I do maintain my diet properly... as much as I can.. hahaha... since staying with family is not helping much when they don't see my diet as eating at all.. lol. anyways, i tried my best and keep my heartbeat on check everyday by having at least 1/2 hr cardio daily. with resistant exercise accompanied.

So how do i look after not gyming 3mths?