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Archive for May, 2011

Week 17.5:

May 28, 2011 Leave a comment

Slack slack slack.

Achievements

Front Day: Done

Back Day: Done.

Cycle: Nope. Rain!

Goals

Dates: 30-31 May

  •  

Training Routines

Dates: 26-27 May

Core

3 Sets

  1. Planks: front, side & back (30 sec)
  2. 10 X Side to side
  3. 10 X lower abs
  4. Stretches

Front Day

Exercises (3 Sets)
Weight: 22.5 kg/side

  1. 10 X Arnold Presses
  2. 10 X Front Squats

Weight: 22.5 kg

  1. 3 X Stair Walking
  2. 9 X Single-Leg Squats

    Unweighted

    1. 26 X Inclined Push Ups
    2. 7 X 1-arm Push Ups (3 Steps)
    3. 15 X Lateral Raises (5 kg/arm)

    Back Day

    Exercises (3 Sets)

    Weight: 22.5 kg/side

    1. 10 X Straight-leg Deadlifts
    2. 12 X Shrugs + hold for 10 counts on last rep

    Weight: 22.5 kg

    1. 10 X Bent Over Rows
    2. 10 X Single-leg Deadlifts
    3. 10 X 2-armed Dumbell Snatch  

    Unweighted (4 sets)

    1. 8 X Pull Ups
    2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
    3. Isometric holds (10 sec)
    4. 7 X 1-arm Push Ups (3 Steps)

      Runs/Bicycle

      1. Run (1.25 km)
        Timing: 14:00; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
      2. Cycle: 23km
        Timing: 64:00; Speed: 21.5 km/h

      KIV

      1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
      2. Single-leg Isometric Deadlifts
      3. Single-leg Isometric Squats
      4. Isometric Squats
      5. 10 X Inclined Inverted Rows
      6. Slope Runs (2x 0.38 km)
      Categories: Exercise, Fitness Tags:

      My First Attempt at Making Bread

      May 22, 2011 Leave a comment

      Kinda Fail…

      I just took a bunch of ingredients and squashed them all together. I figured that I’d screw up the first time anyways. But at least I’d have used the convection oven more than once. The resulting mess (see below) is really crunchy on the outside and doughy on the inside – like an overcooked savoury biscuit.

      SNC00467

      Ingredients

      • 2 sift-full of bread flour
      • 1 sift-full of wholemeal flour
      • 2 tablespoons of cane sugar
      • 1 tablespoon of salt
      • 1 tablespoon of yeast
      • 1 cup of water

      Preparation

      1. Mix all. Leave it for 30 minutes.
      2. Knead a bit.
      3. Chuck into a greased baking pan (Note to self: Get a smaller pan)
      4. 30 minutes at 230 degrees.

      To Change

      1. Use a baking pan
      2. I think the mixing was off.
      3. Knead more!

      SNC00465

      Categories: Food and drink Tags: , ,

      Week 16.5: Content

      May 21, 2011 Leave a comment

      “Climb climb climb!”

      That was my mantra when I biked along Rifle Range Road – 3.5km in; 3.5km out. Up and down slopes. My thighs, hamstrings and groin burned at each revolution and each step.

      Owww.

      Achievements

      Front Day: Done. No spilt routine.

      Back Day: Done.
      Morning: Run, Pull Ups, Bent Over Rows
      Afternoon: Everything else

      Cycle: 23km

      Goals

      Dates: 23-24 May

      No increase in weight poundage.

      • +1 to Pull Ups
      • +1 to all Push Ups
      • +1 to Single-Leg Squats

      Training Routines

      Dates: 19-21 May

      Core

      3 Sets

      1. Planks: front, side & back (30 sec)
      2. 10 X Side to side
      3. 10 X lower abs
      4. Stretches

      Front Day

      Exercises (3 Sets)
      Weight: 22.5 kg/side

      1. 10 X Arnold Presses
      2. 10 X Front Squats

      Weight: 22.5 kg

      1. 3 X Stair Walking
      2. 8 X Single-Leg Squats

        Unweighted

        1. 25 X Inclined Push Ups
        2. 6 X 1-arm Push Ups (3 Steps)
        3. 15 X Lateral Raises (5 kg/arm)

        Back Day

        Exercises (3 Sets)

        Weight: 22.5 kg/side

        1. 10 X Straight-leg Deadlifts
        2. 12 X Shrugs + hold for 10 counts on last rep

        Weight: 22.5 kg

        1. 10 X Bent Over Rows
        2. 10 X Single-leg Deadlifts
        3. 10 X 2-armed Dumbell Snatch  

        Unweighted (4 sets)

        1. 7 X Pull Ups
        2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
        3. Isometric holds (10 sec)
        4. 6 X 1-arm Push Ups (3 Steps)

          Runs/Bicycle

          1. Run (1.25 km)
            Timing: 14:00; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
          2. Cycle: 23km
            Timing: 64:00; Speed: 21.5 km/h

          KIV

          1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
          2. Single-leg Isometric Deadlifts
          3. Single-leg Isometric Squats
          4. Isometric Squats
          5. 10 X Inclined Inverted Rows
          6. Slope Runs (2x 0.38 km)
          Categories: Exercise, Fitness

          Week 16: New Routine Again.

          May 18, 2011 Leave a comment

          Switched up my routines again. Dropped Isometrics, instead I’m focusing on single limb workouts, emphasizing body weight progression. So I’m doing stuff like 1-arm push ups and single-leg squats.

          To give myself a bit more rest, I’m splitting up my routines. Morning for runs and biking with some weight work. Afternoons for core and weight routines. It seems to be working as I’m less wiped out each time, although I’m wondering how I can up my weight poundage.

          Achievements

          Front Day: Spilt routine.
          Morning: Biked, Stair walked, 1-arm Push Ups
          Afternoon: Core, Squats, Presses, Push Ups

          Back Day: Done. No spilt routine.

          Runs: Light cycling; very little running.

          Goals

          Dates: 19-20 May

          • +1 1-Arm Push Ups (3 Steps; 6 X)
          • +1 Single-Leg Squats (8 X)
          • +1 Stair Walking (3 X) 

          Training Routines

          Dates: 16-17 May

          Core

          3 Sets

          1. Planks: front, side & back (30 sec)
          2. 10 X Side to side
          3. 10 X lower abs
          4. Stretches

          Front Day

          Exercises (3 Sets)
          Weight: 22.5 kg/side

          1. 10 X Shoulder Presses
          2. 10 X Front Squats

          Weight: 22.5 kg

          1. 2 X Stair Walking
          2. 7 X Single-Leg Squats

            Unweighted

            1. 25 X Inclined Push Ups
            2. 5 X 1-arm Push Ups (3 Steps)
            3. 15 X Lateral Raises (5 kg/arm)

            Back Day

            Exercises (3 Sets)

            Weight: 22.5 kg/side

            1. 10 X Straight-leg Deadlifts
            2. 12 X Shrugs + hold for 10 counts on last rep

            Weight: 22.5 kg

            1. 10 X Bent Over Rows
            2. 10 X Single-leg Deadlifts
            3. 10 X 2-armed Dumbell Snatch  

            Unweighted (4 sets)

            1. 7 X Pull Ups
            2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
            3. Isometric holds (10 sec)
            4. 5 X 1-arm Push Ups (3 Steps)

              Runs/Bicycle

              1. 5kg run (1.25 km)
                Timing: ??:??; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
              2. Cycle: 1/2 hour
                Timing: 120:00; Speed: ?.? km/h; Ave rest: 0 sec

              KIV

              1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
              2. Single-leg Isometric Deadlifts
              3. Single-leg Isometric Squats
              4. Isometric Squats
              5. 10 X Inclined Inverted Rows
              6. Slope Runs (2x 0.38 km)
              Categories: Exercise, Fitness

              Week 15.5: Arrgghhh, How Binged Can I Get?

              May 16, 2011 Leave a comment

              Broke my No Booze vow when I went to drink with Brad. Ended up with a hangover for two days. Serves me right.

              I’m plateauing. I’m struggling with my weights (22.5 kg/side) now. A big part of it lies in working my core, or lack of. Just 6 minutes of holding it still, and I can’t even do that.

              Wah lau.

              Think I’ll rejig and spilt up my routines.

              Achievements

              Legs Day: Done. Stopped 30 sec Isometric Squats

              Top Day: Done. Not strong with the Shoulder Presses.

              Runs: Nope.

              Worked on side abs.

              Goals

              Dates: 16-17 May

              • Do core before exercises.
              • Include Planks!
              • Add 1/2 hour Cycling in the morning.

              Training Routines

              Dates: 12-14 May

              Core

              3 Sets

              1. Planks: front, side & back (30 sec)
              2. 10 X Side to side
              3. 10 X lower abs
              4. Stretches

              Legs Day

              Exercises (3 Sets)
              Weight: 22.5 kg/side

              1. 10 X Straight-leg Deadlifts
              2. 10 X Squats
              3. 2 X Stair Walking

              Weight: 22.5 kg

              1. 7 X Single-Leg Squats
              2. 10 X Single-leg Isometric Deadlifts
              3. 10 X 2-armed Dumbell Snatch 

                Unweighted

                1. 20 sec Single-Leg Isometric Squats
                2. 25 X Inclined Push Ups

                If Possible

                1. 7 X Pull Ups

                Top Day

                Exercises (3 Sets)

                Weight: 22.5 kg/side

                1. 10 X Arnold Presses
                2. 12 X Shrugs + hold for 10 counts on last rep

                Weight: 22.5 kg

                1. 10 X Bent Over Rows

                Unweighted (4 sets)

                1. 7 X Pull Ups
                2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
                3. Isometric holds (10 sec)
                4. 27 X Standard; 25 X Inclined Push Ups
                5. 20 X Lateral Raises

                  Runs/Bicycle

                  1. 5kg run (1.25 km)
                    Timing: ??:??; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
                  2. 1.25 km (NA)
                    Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec
                  3. Cycle: 46km (68 km)
                    Timing: 120:00; Speed: ?.? km/h; Ave rest: 0 sec

                  KIV

                  1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
                  2. 10 X Single-leg Deadlifts  (18.5kg)
                  3. 10 X Inclined Inverted Rows
                  4. 10 X Back Rows + hold for 10 counts on last rep
                  5. Slope Runs (2x 0.38 km)
                  Categories: Exercise, Fitness

                  Week 15: A Quickie

                  May 11, 2011 Leave a comment

                  I’ve decided to quit booze for May.

                  It was an exercise in willpower. After all, like any other muscle, willpower needs to be trained. This is just one way of doing it.

                  Didn’t manage to run very much. My ankle still ached from last Saturday’s cycling session. However, I’m lifting 22.5 kg/arm now. That’s got to count for something.

                  I believe that I’ve to change up my diet soon. It’s not doing me any good to keep scarfing non-quality food at funny timings.

                  No Booze: 2/22 (from 9 May)

                  Achievements

                  Front Day: Done.

                  Back Day: Done

                  Runs: Nope.

                  Goals

                  Dates: 12-14 May

                  • Do core before exercises.

                  Training Routines

                  Dates: 9-10 May

                  Core

                  3 Sets

                  1. Planks: side & back (40 sec)
                  2. Plank: front on chair (30 sec)
                  3. 10 X Side to side
                  4. 10 X lower abs
                  5. Stretches

                  Front Day

                  Exercises (3 Sets)
                  Weight: 22.5 kg/side

                  1. 10 X Arnold Presses
                  2. 10 X Squats
                  3. 2 X Stair Walking

                  Weight: 22.5 kg

                  1. 30 sec Isometric Squats

                  Unweighted

                  1. 27 X Standard; 25 X Inclined Push Ups
                  2. 20 sec Single-Leg Isometric Squats
                  3. 7 X Single-Leg Squats
                  4. 20 X Lateral Raises

                  If Possible

                  1. 7 X Pull Ups

                  Back Day

                  Exercises (3 Sets)
                  Weight: 22.5 kg/side

                  1. 10 X Straight-leg Deadlifts
                  2. 12 X Shrugs + hold for 10 counts on last rep

                  Weight: 22.5 kg

                  1. 30 sec Single-leg Isometric Deadlifts
                  2. 10 X 2-armed Dumbell Snatch
                  3. 10 X Bent Over Rows

                  Unweighted (4 sets)

                  1. 7 X Pull Ups
                  2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
                  3. Isometric holds (10 sec)
                  4. 25 X Inclined Push Ups

                  Runs/Bicycle

                  1. 5kg run (1.25 km)
                    Timing: 09:40; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
                  2. 1.25 km
                    Timing: 12:52; Speed: ?.? km/h; Ave rest: 0 sec
                  3. Cycle: 68 km (Sat)
                    Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec 

                  KIV

                  1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
                  2. 10 X Single-leg Deadlifts  (18.5kg)
                  3. 10 X Inclined Inverted Rows
                  4. 10 X Back Rows + hold for 10 counts on last rep
                  5. Slope Runs (2x 0.38 km)
                  Categories: Exercise, Fitness

                  Week 14.5: Singapore Chooses!

                  We’re off to the polling station today!

                  image

                  I’m looking forward to election report at night. It’s like watching a bitch fight. It just sucks us in.

                  It’s fine entertainment. But after all the hoopla, things might not change all that much. All we need to do is to make mo’ money so we can 桥脚 and 不做事 (the Hokkien version is much more expressive).

                  In other news, I’m feeling more winded than normal. Perhaps I’m overtraining?

                  Achievements

                  Legs Day: Done.

                  Top Day: Done. Feeling winded at the last Pull Up set.

                  Runs: Not too good. Didn’t complete half of it. Also, didn’t cycle from ECP to Changi Village. Did only 46km of the entire route. Cyclometer ran out of battery but estimated that I did the journey in 2 hours.

                  Goals

                  Dates: 9-10 May

                  • +1 Single-Leg Squats (7 X Single-Leg Squats)
                  • +1.5 kg to all weights
                  • +1 hour to cycling  
                  • Do core before exercises.

                  Training Routines

                  Dates: 5-7 May

                  Core

                  3 Sets

                  1. Planks: side & back (40 sec)
                  2. Plank: front on chair (30 sec)
                  3. 10 X Side to side
                  4. 10 X lower abs
                  5. Stretches

                  Legs Day

                  Exercises (3 Sets)

                  Weight: 21 kg/side

                  1. 10 X Straight-leg Deadlifts
                  2. 10 X Squats

                  Weight: 21 kg

                  1. 30 sec Isometric Squats
                  2. 20 sec Single-leg Isometric Deadlifts
                  3. 10 X 2-armed Dumbell Snatch 

                  Unweighted

                  1. 20 sec Single-Leg Isometric Squats
                  2. 6 X Single-Leg Squats
                  3. 24 X Inclined Push Ups

                  If Possible

                  1. 7 X Pull Ups

                  Top Day

                  Exercises (3 Sets)

                  Weight: 21kg/side

                  1. 10 X Arnold Presses
                  2. 12 X Shrugs + hold for 10 counts on last rep
                  3. 2 X Stair Walking

                  Unweighted (4 sets)

                  1. 7 X Pull Ups
                  2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
                  3. Isometric holds (10 sec)
                  4. 27 X Standard; 25 X Inclined Push Ups
                  5. 20 X Lateral Raises

                  Runs/Bicycle

                  1. 5kg run (1.25 km)
                    Timing: ??:??; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
                  2. 1.25 km (NA)
                    Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec
                  3. Cycle: 46km (68 km)
                    Timing: 120:00; Speed: ?.? km/h; Ave rest: 0 sec

                  KIV

                  1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
                  2. 10 X Single-leg Deadlifts  (18.5kg)
                  3. 10 X Inclined Inverted Rows
                  4. 10 X Back Rows + hold for 10 counts on last rep
                  5. Slope Runs (2x 0.38 km)
                  Categories: Exercise, Fitness Tags:
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