ORIGINAL BOOTCAMP MALAYSIA: WORKOUT FORMS & TECHNIQUES PART 2

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ORIGINAL BOOTCAMP MALAYSIA @ BANDAR UTAMA WORKOUT FORMS & TECHNIQUES PART 2  (For Workout Form Part 1, click here)

*All pictures must be read from LEFT to RIGHT, TOP then BOTTOM (also from left to right). The first picture on the left is the Start-position.

SQUAT JUMPS

ST GEORGE MELBOURNE MARATHON 2010

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Its 10.10.10.... 10 October 2010. To celebrate the historic date as well as 2,500 years of marathon anniversary, LC (OBC) Nawal Aini Zulkifli, Rose Emini Pahamin, Ilyanna Aylin Ayob, Corporal (OBC) Sandy Roberts, Yum Kin Kok and me from the ORIGINAL BOOTCAMP @ Bandar Utama departed and arrived in Melbourne on 7 October 2010 to run the St George Melbourne 42.2km Marathon.

nawal Aini Zulkifli, Armin Baniaz Pahamin, Ilyanna Aylin Ayob, 

Rose Emini Pahamin, Yum Kin Kok

MELBOURNE, AUSTRALIA

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Here I am at the Capri apartment, Melbourne acclimatizing to the Spring weather and resisting Melbourne's best food by starting the day with Chief's Inferno metabolic accelerator training. We... Nawal Aini Zulkifli, Rose Emini Pahamin & me did the Bravo 05 program with a total 104 Grunts, 48 Jackknives, 96 Frogs, 48 Dirty Dog Push-ups in 18 minutes and almost drown in sweat. The Inferno program was specially designed for the 8-Week Challenge (8WC) contestants including those are/will be travelling during this 8 weeks. Recruits at OBC-BU that have not registered and became a member the INFERNO program, please do so now by clicking HERE. Most except for 4 recruits are not yet a member of the INFERNO. Make the best out of the program folks.

 

OBC-BU: OCT5/12- AN INTERNATIONAL VISITOR

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"Armin, a friend of mine, a recruit is coming over to Kuala Lumpur. Can he attend your program at Bandar Utama?", asked Gunny Emily. "Of course he may Gunny", I quickly responded on Skype. Gunny Emily, Original Bootcamp Director of Operation and Global Master Trainer is always ever so polite and humble. She knew OBC-BU welcome any recruits from the OBC network to our training session but she would still ask for permission. Every recruit worldwide is welcome at ORIGINAL BOOTCAMP @ Bandar Utama. That was my pledge to all ORIGINAL BOOTCAMP recruits worldwide. Any recruit from the ORIGINAL BOOTCAMP network can come to OBC-BU anytime for training as long as they are an active recruit in the OBC network. Similarly, all active recruits at OBC-BU too are able to attend training at any OBC sites worldwide if they are traveling overseas. Exercise is a necessity and the momentum must be maintain wherever you are.

Today, we had the pleasure of training with a HELL-WEEK graduate Allen O'Connell, a recruit at the Coogee Beach, Sydney Australia. Emily did not mention he was a Hell Week-er... a super delta sort of speak! Allen O'Connell is also part of the 8 Week Challenge contestant. I was standing beside Allen throughout the training today trying to keep up with his pace.

Sarge Dann, OBC-BU platoon commander greeted Allen O'Connell whom was Sarge Dann's comrade at the recent Hell-Week and introduce Allen to other recruits. The platoon was then separated into two sections, the Delta & Seal with Sarge Dann and the rangers with Corporal Chun & LC Nawal. The Delta and Seal began with a killer-chest-and-arm grinder with twelve repetitions of 8-point push-up, dirty-dog push-ups, Hindu push-ups, Scorpion Push-ups and the Diamond push ups. There are a total 14 types of push-ups at the ORIGINAL BOOTCAMP and we did 5 for the Grinder today. Thank god we did not have to do all 14 killer push-ups in one grinder.

A FRIEND THAT IS HARD TO FIND

If there was one moment when I cannot describe what I wanted to say, it must be that moment when I first saw the video clip that was created by Raja Rahman Mansor below. See it for yourself (Switch on the volume)...

Although Raja Rahman Mansor the creator of the video had requested not to be mentioned on blog or facebook and the video was created only for the consumption within the closest circle but I just had to share it with my blog reader and openly say thank you Raja Rahman Mansor, for being there at the weirdest moment when the support is needed. You have been nothing but the best of what a true friend can offer. I am proud to have you as a friend and may ALLAH swt bless you & your family with eternal happiness and health.

Since that day when I quit smoking, almost a dozen others had hopped on the smoke-free bandwagon. Congratulation and well done.. We can do this!!

ORIGINAL BOOTCAMP MALAYSIA: WORKOUT FORMS & TECHNIQUES

Original Bootcamp Malaysia @ Bandar Utama
Workout Forms & Techniques

Workout forms: Airborne Lunges, Lateral Lunges, Curtsy Lunges, Switch Lunges, Mountain Climbers, Shoulder push-ups, Dirty-Dog push-ups, Table-Tops, King Kong Push-ups, Seal jacks, Jackknives, Monk Crunches, Get-up Sit-ups, Flutter Kicks, Grunts, Squat Thrust (thrsuter), Frogs, Frog-Pushups, Ground-up Pushups.

*All pictures must be read from LEFT TO RIGHT, TOP TO BOTTOM (bottom pictures must also be read from left to right)

Airborne Lunges

Airborne lunges is similar to the back lunges but with the back leg raised without touching the ground.

Squat down slowly with the other leg moved backward without touching the ground. Then squat back up to complete one repetition. Repeat with the same leg for a required number of repetitions or for a fix period of time.

Beginners are allowed to hold a wall to balance themselve but one of the leg must be off the ground at all time.

OBC-BU: OCT1/12- NEWTON RACE, SESSION 1, DAY 1-8WC

Congratulation to the following former and existing recruits at the ORIGINAL BOOTCAMP @ Bandar Utama for registering (but DNS with Honour), attempting (but DNF with pride) and completing (with orgasm) the NEWTON 25KM RACE...

1) Sandy Roberts 25km (2:21:25)
2) Chun Chia Kai 25km
3) Yum Kin Kok YKK 25km
4) Nyna Mohsen 25km
5) Rose Emini Pahamin 25km
6) Nawal Aini Zulkifli 25km
7) Vivien Luyen Ow 25km
8) Ilyanna Aylin Ayob 25km
9) Nawal Aini Zulkifli 25km
10) Viki Lim
11) Syed Mahadzir Syed Manshor 25km 
12) Armin Baniaz Pahamin 25km
13) Daing Daniel Fitri 12km
14) Nurfuadi Ruzalli 12km
15) John Chuah 12km
16) Freda Liu 12km
17) Yvonne 12km
18) Norliza Mohd Khalid 12km
19) Dayang Norrafida 12km
20) Tricia Frederick 12km
21) Viki Lim 12km
22) Suriana Saiful Yazan 12km
23) Lilian Lee
24) RJ Rahman Mansor
25) Mathilda Abbie
26) Ryan Wong
(I hope I didnt miss anyone else from OBC-BU)

OBC-BU GRADUATION & EID MUBARAK CELEBRATION.

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The ORIGINAL BOOTCAMP @ Bandar Utama hosted its August & September Graduation and Eid Mubarak celebration at Bustanu Pahamin, Sungai Penchala. The Graduation & Eid celebration was also held as a carbo loading session for OBC-BU recruit to run the Newton 25km race tomorrow cum fat-loading for the PRE-8 WEEK CHALLENGE photo shoot cum fostering camaraderie & friendship cum camwhoring cum laughing session... Waaa.. multiple cum!!!!

The function started at 3pm but the ORIGINAL BOOTCAMP @ Bandar Utama team were ready to receive guests as early as 2pm.

The OBC-BU team. Left: Admin Nurfuadi Ruzalli, Admin Farhanah Bamadhaj, 

Chief Admin Rose Emini Pahamin, Dr Malek Aziz, Armin Baniaz Pahamin, Sarge Dann, Corporal Chun, Corporal Sandy, LC Nawal Aini Zulkifli (not in picture: Corporal Erni & Corporal Jasper).

8-WEEKS ORIGINAL BOOTCAMP CHALLENGE-PART 2

SAMPLE PICTURES FOR PRE-8- WEEK CHALLENGE

NOTE: PICTURE MUST BE TAKEN HOLDING THE SUNDAY, 26 SEPTEMBER 2010 NEWSPAPER.

Here are two examples of what you need to provide as your Pre-Challenge photos. Special Thank you to Gunny Emily for being OBC model (note: she is married!!).

Three shots we need are:
1) Close up of you with the day's paper.
2) A full body front shot
3) A full body side shot

You can expose as much or as little skin for the Pre-Challenge body you wish to show, but try to wear clothing that gives a clear representation of your current shape, and tone. Remember, OBC will compare the pre & post 8-Week.

For men, you can either go topless, bottomless... but the pose must be holding the same SUNDAY NEWSPAPER dated 26 September 2010.

Stay tune for other criterias.....

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8-WEEKS ORIGINAL BOOTCAMP CHALLENGE-PART 1

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Those that have already registered for the 8-WEEK CHALLENGE, should have received via EMAIL the first part of the IGNITION stage of your Gladiator Diet and shopping list !!!

In just 8 weeks, with some perseverance and training at the ORIGINAL BOOTCAMP @ Bandar Utama (and at any other ORIGINAL BOOTCAMP Licensee at Bukit Jelutong, Subang Jaya & Cyberjaya) you could have the BODY (phewiit) that you have always wanted!

Please make sure that you registered on our HOOYAH NETWORK to ensure that you stay up to date with all recipes, training sessions, INFERNO TRAINING (Supplied by Chief!), ideas and online forums to keep you motivated and push you through the rough patches.

On Saturday, we will upload a sample image onto the HOOYAH NETWORK of "before" photo so that you know how to shoot it and upload. For those contestant that requires us to facilitate with the photo-shoot, the ORIGINAL BOOTCAMP @ Bandar Utama has available paparazzi and will be shooting contestant's photo on Sunday. For details, please call our sexy & single call-center at 017-3795988.

The GLADIATOR DIET was initially created by Chief when he was hired to turn 13 fit, yet undefined individuals into lycra clad, god like warriors... in only 6 weeks for the latest incarnation of the hit television series GLADIATORS (as seen on NTV7 & ASTRO in Malaysia).

ORIGINAL BOOTCAMP MALAYSIA: OBC-BU SEPT 12/12: RUN FOREST RUN

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Thats it..... the end of September OBC-BU session. Today was the 12th, the last session of the month and my 4th day being ciggie-free. Noticeable differences on Day-4...? It feels good to be lunch-ing in an air-condition restaurant instead of the no-aircond smoking section and my comrade John Chuah suddenly disappeared from training!??? I mean.. since I stop smoking, John Chuah stop exercising??? Maybe he freak out and felt pressure to divorce his faithful affair with Ms Ciggie. Maybe John Chuah is accumulating FAT and stop exercising to gain as much fat for the Sunday pre-challenge PHOTO-SHOOT... So many maybe's...

So far the bandwagon still maintain 6 smoke-free passengers without any dropout. Not many dare to take the challenge to stop smoking but we have more passengers who took up the OBC 8-Week challenge to win RM15,000!!

In preparation for the NEWTON 25KM race this coming Sunday, Sarge Dann prepared a cardio workout as a closure for the month.

ORIGINAL BOOTCAMP MALAYSIA: 8 WEEK-CHALLENGE QUESTIONS & ANSWER

(this blog will be updated as and when there are more questions raised)

OBC- 8 WEEK CHALLENGE

QUESTION & ANSWER

Question 1: How much in total does the whole 8-Week Challenge program cost?

Answer: The fee for the challenge is only RM70.00 but it is compulsory for all participants to enroll for both October & November 2010 session which is only RM299 per month of 12 sessions. So the total cost will be RM70 + RM299 + RM299 which must be pay on or before the 27 September 2010.

Question 2: What if I will be travelling during the 8-Week challenge and could not attend the ORIGINAL BOOTCAMP SESSION?

Answer: They can still sign up, and they can implement the INFERNO training program while they are travelling. INFERNO training programme is a new home based Metabolic Acceleration program that soon to be release. Challenge participants will receive an 8 week excerpt from the program to boost their results.

DAY 3: SMOKE-FREE BANDWAGON

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Picture on left is my cousin Eddie Putera Noordin.. he is the President of SMOKERS CLUB and I 'was' a lifetime honorary deputy!! Although his Smokers Club membership is still growing... the Smokers Club is now deprived of 6 members.

The infant smoke-free bandwagon now comprised of 6 passengers..... Azhar Sulaiman, Kamsani Ahmad, Joe Liew Law Yoong, Zaiem Razak and Shear Ling Toh (and me). Day 3 feels abit agitated with surroundings but Munch-the-Kuaci-advice worked and soon Kuaci (sunflower seed) will be scarce in Kuala Lumpur... Joe Liew had already clean sweep the Kuaci supplies in Cheras.

ORIGINAL BOOTCAMP MALAYSIA: OBC-BU SEPT 11/12: *FAINT*

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Its the 2nd day without cigarette and everything stink!! The car... home-office... workplace.... all smell of smelly ashtray. Eww.... The smell and scent is the most obvious differences on second day without smoking. Even 'people' smells good.....  Yesterday was my first 24 hours without any cigarette in.... 10 years?

Those that had joined the stop-smoking-bandwagon are Azhar Sulaiman, Joe Liew Yaw Loong, Kamsani Ahmad, Zaiem Razak and Shear Ling Toh. Azhar Sulaiman, an actor, architect and businessman had been smoking for 20 years since he was 19 years old. Kamsani Ahmad, Proton Edar General Manager has been smoking for more than 30 years, Zaiem Razak, a cup cake czar for more than 20 years, Joe Liew Yaw Loong, a fellow comrade at the OBC-BU was married to cigarette for 14 years and Shear Ling Toh whom hopped on the bandwagon today!!! Shear Ling Toh ended her short 5 years affair with Sampoerna. Anyone else joining the bandwagon? Lets do this together!! I hope the social-chimney James Fong & John Chuah too will jump into the bandwagon.

ORIGINAL BOOTCAMP MALAYSIA 8 WEEK CHALLENGE!!!

JOIN THE CHALLENGE...... HOW?

A) REGISTER ONLINE as a recruit for both October & November at HERE then register for the 8-Week Challenge by clicking HERE.

B) Take a full length front & side picture of yourself holding a Sunday, 26 September 2010 NEWSPAPER.

C) Get ONLINE (a link will be provided once registered) before 11:59pm on Wednesday, 29 September 2010, complete the pre-challenge form,  upload your photos and record your first month benchmark assessment time. You have to attend the Benchmark assessment as a prove of attendance.

D) Once you have registered for BOTH October & November and had registered for the 8-Week challenge online, you will be directed to make RM70 only as a payment entry which include 8 WEEKS of DIET PLAN, INFERNO FAT BURNING SYSTEM, daily blogs, motivation and recipes!

Thereafter.... just surrender yourself to the program!!! Its all about discipline..

(Note: The deadlines above is ONLY applicable to ORIGINAL BOOTCAMP @ Bandar Utama, the dates may differ for other locations)

THE END OF 20 YEARS RELATIONSHIP

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It was during the third semester break in 1988 when we first befriended her.  We were fourteen years old and was in Form 2 at Bukit Bintang (Boys) Secondary School. We tasted her together... Zarir Salleh, Syamreen Azam Shafei and me at Zarir's house in Taman Tun Dr Ismail 22 years ago. That was how it started... that was how we all became Smokers. The habit worsen with almost 3 packs a day now. Two years ago, I even blog about my inseparable relationship with Cigarette at HERE.

Exactly a year ago, my brother Mohammed Rhiza Ghazi too had divorced his Red Malborough. My driver, Sanwan had quit smoking. Cousin Noor Ervin Shahriz Noordin, friends Suanie T, Cynthia Gan, Shobha Bala to name a few had ended their relationship with Ciggie.

ORIGINAL BOOTCAMP MALAYSIA: OBC-BU SEPT 10/12: HUNDRED MADNESS

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The weekend was very fruitfull foodfull. I know.. I know... need to control the diet but I lost control at Dato Syed Zainal Abidin Syed Tahir, PROTON Managing Director's house when the main menu was Kambing Golek (Grill Lamb)!!! I mean.. its Kambing Golek!!!! as in Kambing Golek!!! yaa. the diet went tergolek...



We also had the chance to celebrate the raya with YABhg Tun Dr Mahathir Mohamad whom at 85 years old is still standing very strong!!

ORIGINAL BOOTCAMP MALAYSIA: OBC-BU SEPT 9/12 BRING-A-FRIEND DAY

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We all have friends.. I mean who doesn't, but how much do we care about the friends to actually get them involved in a healthy socio-fitness activity? Yes.. we care alot and hence the monthly Bring-A-Friend day every 3rd Friday of the month. Bring-A-Friend Day or BAF Day is the first step or rather a sneak preview of a better healthier lifestyle and... of course healthier circle of friends. Being in a circle of people that share a similar passion for sexier lifestyle will assure an improved consistency in training.

Of course, one of the first few to arrived is non other than our 'mascot'.. the famous torn pants Yam Chan Siucheh...

Although waking up in an ungodly hour needed a little extra effort, there were more than a dozen friend that arrived as early as 5:30am. Amongst them was Aisan Lim, whom trained with me for almost 10 months at KLA but went MIA due to work pressure that forced her to run and cycle at the Gym instead. We also welcome Tan Lay Cheng (LC) from the circle of parent at the Garden International School.

ORIGINAL BOOTCAMP MALAYSIA: OBC-BU SEPT 8/12 GRUNTS 110

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Food, food, food.... guilty as charge!! especially during the Hari Raya but fortunate for us, we have Sarge Dann to make sure those food did not turn to fat. Sarge Dann woke us up this morning with 100 Grunts!!! No it was not for punishment but he knew someOne ate a little too much last night.... and No we could not cheat because it was prescribed in 10 installments with barely 5 seconds rest in between. If only the installment could be extended to a few days (wishful thinking!)...

Since it is Hari Raya, Sarge Dann gave a discount angpaw....  Ranger was given 40% discount and did 6 repetitions of 10 sets, Seal had 20% discount with 8 repetitions @ 10 sets but Delta.. no discount 10 repetitions for 10 sets!

ORIGINAL BOOTCAMP MALAYSIA: OBC-BU SEPT 7/12 THE SPARTAN

We fought our way through to better health and fitness the Spartacus way today!! or thats how it felt like being high on adrenaline.

There were no late comers and although we had a few dozen recruits at Alpha but there were no sign of Otai Joe Liew, Kenix Lim and leesa Tan. Maybe they were still busy celebrating Hari Raya. Our session began with a partner base Fire and Movement circuit that require Partner-A to run 5 step forward, dropped chest down while Partner-B run towards partner A and dropped chest down too and so forth. The Fire and Movement circuit is a mock military section assault where one soldier move forward while the other partner on standby to shoot. We did four laps of Fire & Movement from one football goal post to the other goal post. The intensity was increased on the third lap where we had to dropped chest down at every three steps instead of five.