What's up guys, Ben Chanapai here. I'm gonna start this video off with some chest/tricep footage from two days ago.
I'm gonna explain good form in each of the exercises.
First off, bench press. Setting up is very important. As you just saw, I retracted my scapula and dug my upper back into the bench.
There should be three points of contact with the bench. Head, upper back, and butt. No lower back.
Your legs should be planted on the ground in a way which you can get some drive.
You should also squeeze your glutes. This will keep everything tight.
And another thing I recently learned is about the grip. You should imagine you're punching straight up.
Or just so your wrist don't bend back.
If you have wrist pain it might be because you're holding the bar in the middle of the hand. Try holding it lower in your palm.
The second exercise was incline dumbbell bench, followed by some chest flys.
Here, i'm also focusing on upper chest, so I have the chair down to the lowest notch.
I'm concentrating on stretching and squeezing my chest.
I bring my arms back till I feel a stretch, then squeeze at the top of the motion. My torso in place.
4th exercise is a rope tricep push down. Here, I keep my head in a natural position. Elbows locked down.
At the bottom I squeeze for one second to ensure a full contraction.
You can lean forward or stand up straight. Just make sure that you're pressing down with your arms. Minimum sway.
I did six sets of the rope tricep. Then moved on to hanging leg raises for 3 sets of 10.
Ok, we're at Korean Garden. Food has been served!
We have some hot plate squid, and some beef bulgogi. I'm here with my friend Polly.
We just finished eating. How was it?
It was good.
So well-mannered hahah.
Now we're gonna walk to this shoe store in Allston.
Which is the town right next to Boston. Let's see what they have!
Store was closed LOL
It's almost eight now, I'm walking to Shaws to pick up a few things.
Have to buy detergent. If I don't do laundry today, I'll have nothing to wear tmrw HAHAH.
I trained back and bis earlier in the day. Tmrw i'll train legs and i'll do the squat challenge.
Its just a fun challenge my friend told me about.
I'll talk more about it later, but right now, let's do laundry. :)
They recommend using cold water. They say 90% of energy consumed by a washing machine goes to heating water.
Alright, I guess we're using cold water then.
I feel like pancakes this morning.
This is the pancake mix I use. It has high protein.
14g of protein per serving. I usually have two.
Two servings of egg whites.
Skim milk to get the consistency.
Semi-professional Thai Joke.
I tried not using a spatula yesterday and messed up the whole thing. Today: spatula.
Alright! still messy.
One serving of peanut butter.
One serving of lite syrup.
This is 700 calories if i'm not mistaken. It's snowing heavily out today.
Today i'm training legs and will do the squat challenge.
If you follow me on FB you would've seen I posted a link to this challenge.
The rules are you have to squat your own body weight for as many reps as possible. The winner (most reps) will receive some earphones.
Its a fun challenge. If you're interested you have until January 9th at midnight (Thai time) to do it.
So you have almost two days.
Sorry for the late notice as I forgot this video was going up on Jan 8 (Thai time).
ill have all the info linked down below.
Not sure if i'm gonna eat this and go right away or wait till evening.
Let's see how many i can get..
I know that they don't sell this in Thailand but you can make it by using bananas, egg whites etc.
I don't know how many reps I can get. I'm thinking at least twenty reps.
The strategy here is to go for faster reps. That will ensure the maximum reps.
Here is the squat challenge. I'll let you watch the raw footage.
Got 30 reps in total. I know I had 2-3 more in the tank but I didn't want to sacrifice my workout lol.
I think 30 is not extremely good, but also not terrible for me.
Next movement was the leg press. If you put your feet higher you focus more on the hamstring. If you put your feet lower it uses more quadriceps.
I decided to focus more on quads today.
3rd movement: seated hamstring curl. The first two movements were pretty quad dominant so I like to add some hamstring isolations.
The tip here is to imagine bringing your heels to your butt. You can also lean forward a little bit when kicking down but I didn't do that here.
Next, leg extensions. Here, try pointing your tows upward. I used a moderate weight and went for a lot of reps.
Lastly, 3 sets of calves.
I'm gonna end the video here. Thank you so much if you made it to the end. I'll see you later. Sawasdeekub!
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