Long Break body building

I have not update my blog for more than 2 months.

I was engaged with so many other issues.

Now, I'm back on track.

I have started back my gym workout for last 2 weeks now after very long break.

Thank you for all your support and I will post only valuable information here from now on.

Thanks to Google for giving Page rank of 2.

This will be my first post after getting this page rank.

Happy building and blogging.

Injured my head in the gym (5 stitches)

Yesterday, as usual I went to gym. I supposed to exercise my quads, calves, triceps, and forearms before taking my 2 days off to complete my weekly exercise cycle. After done exercise for my quad, I continued to do calves exercises.

Then, I took rest for 5 minutes before continuing do my triceps exercise. I went to the cable machine. Place the motor at top but it was loose. I tried to tighten, but can’t do that. It was able to hold in that position. So, I don’t bother about it, straight away changed the cable handle to triceps pull down cable bar (small V shape bar).

First set, I did 80lbs for 12 reps. Rest for 30 seconds. Then continue to do the second set at 100lbs. When I tried pulling down the cable for first rep, the motor fall down right on my head. At the moment I felt no pain and slowly within seconds I felt like something flowing on my forehead. When I checked the mirror, it was blood and it flowing heavily.

Luckily, my wife followed me to the gym that day. I took my gym towel and keep pressure on the wound. We got to the car as soon as possible and went to hospital. I was so scared on my skull or brain could damage. The doctor keeps on asking, is there any vomiting or faint? I felt nothing like that, only pain and tired of course (after quads exercise, what you expect).

After x-ray report came, it was nothing wrong on skull and everything looks fine. I’ve got 5 stitches to cover the wound. Now taking rest for maybe 2 to 4 weeks. I was so lucky. I learned something. Next time, I must be very careful when dealing with plates and metals. This could be very dangerous.

Supplements during injury break

If you are a gym goers, I'm sure you cannot escape from injuries.

Just like other athletes, who has more chances to get injured on certain muscle areas:
Swimmers - Shoulders, Calves
Rowers - Back
Football player - Knee

As a bodybuilder, the highest risk is your back, especially your lower back.

For guys, it is like the throne removed. If everything goes okay, and functionable (you know what I mean); that would be your luckiest day. If the back is not normal, then we can forget about getting marry.

I got injured 2 times in 18 months of gym training and luckily it was not my lower back. First time, was my fingers fracture (minor), took 2 months to recover. And now, on my head, most probably, 1 month because there is no fracture, just 5 stitches.

As for supplements wise, I take only %DV (daily value) of 50grams of protein (derived from cows milk, milk powder, bread, chicken, fish and eggs) and 150g of carbs intake per day (carbs derived from bread, white rice, milo, milk powder, danone wheatameal, fruits, and others). I take more vegetables than before. It is easy to get fat especially during non-exercise time. So, keep the diet low fat, and take high fiber food will make our body fat increase at slow rate.

I even take Brands essence of chicken 2 days once to recover faster from injuries.

I just wanted to remain at 80kg. I don't wanna lose or gain weight. Just maintain. If it's dropping, I will increase my meals, if its is increasing, then I will cut it down. It is a simple formula to keep at the border.