Week 17.5:

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)

My First Attempt at Making Bread

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.

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!

Week 16.5: Content

“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)

Week 16: New Routine Again.

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)

Week 15.5: Arrgghhh, How Binged Can I Get?

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)

Week 15: A Quickie

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)

Week 14.5: Singapore Chooses!

We’re off to the polling station today!

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)

Week 14: Politics & Exercise

Singapore votes this Saturday on who gets to be a Member of Parliament.

It’s been an exciting election with the ruling party smearing their opponents, and the opposition calling them out on accountability for screw-ups.

Through it all, everyone promises better living and life for Singaporeans. The usual better wages, lower prices, upgrading now, more space… what beautiful noise!

I think it’s fuck all. Even if they deliver on their promises, it will be too little and too late. Only you can make a difference in your life. It’s a bloody cliche, I know. But it’s a lot like exercising. You can talk, read and watch all about exercises; but if you don’t do it, it won’t help you at all.

So let these politicians entertain and rah-rah us for the week, but always remember – get off your ass and work it into shape. You are responsible for it, and no one else.

PS: I know there’s no week 13.5. I was trying out different combinations and didn’t jot them down for the week.

Achievements

Front Day: Done.

Back Day: Done. Dropped 10 sec off single leg deadlifts.

Runs: Not as great on the 5kg run or 1.25km run.

Core: I’ve to do them before the exercises. Otherwise I’ll just ignore them.

Goals

Dates: 5-6 May

• +1 on Push Ups (27 X Standard; 25 X Inclined Push Ups)
• +1 Single-Leg Squats (6 X Single-Leg Squats)
• +2 Shrugs (12 X Shrugs)
• +1 Stair Walking (2 X Stair Walking)
• Do core before exercises.

Training Routines

Dates: 2-3 May

Front Day

Exercises (3 Sets)
Weight: 21 kg/side

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

Weight: 21 kg

1. 30 sec Isometric Squats

Unweighted

1. 26 X Standard; 24 X Inclined Push Ups
2. 20 sec Single-Leg Isometric Squats
3. 5 X Single-Leg Squats
4. 20 X Lateral Raises

If Possible

1. 7 X Pull Ups

Back Day

Exercises (3 Sets)
Weight: 21kg/side

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

Weight: 21 kg

1. 30 sec Single-leg Isometric Deadlifts
2. 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. 24 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

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

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)

New Schedules & Workouts

I’ve bought a road bike recently and I’ve gotten back into biking across Singapore on Saturdays. It’s far easier on knees and my lungs feel it the next day.

So in light of this new conveyance, I’ve rescheduled my exercise routines around it. I’m not sure how it’ll work out for me, but I’m sure that I’ll be a whole lot fitter (at least my thighs will be).

PS: I know there’s no week 13.5. I was trying out different combinations and didn’t jot them down for the week.

My Schedule

1. Monday: Back + 5kg run
2. Tuesday: Front + 2.5km run
3. Wednesday: Get de-warted and rest; I’m in too much pain to do anything
4. Thursday: Legs (Deadlifts + Squats)
5. Friday: Upper body (Presses + Pulls) + 5kg run
6. Saturday: Cycling trip (68km)
7. Sunday: Rest

Training Routines

Front Day

Exercises (3 Sets)
Weight: 21 kg/side

1. 10 X Arnold Presses
2. 10 X Squats

Weight: 21 kg

1. 30 sec Isometric Squats

Unweighted

1. 3 X Inch-Worm
2. 26 X Standard; 24 X Inclined Push Ups
3. 20 sec Single-Leg Isometric Squats
4. 5 X Single-Leg Squats
5. 20 X Lateral Raises

If Possible

1. 7 X Pull Ups

Back Day

Exercises (3 Sets)
Weight: 21kg/side

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

Weight: 21 kg

1. 30 sec Single-leg Isometric Deadlifts
2. 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. 24 X Inclined Push Ups

Runs/Bicycle

1. 5kg run (1.25 km)
   Timing: ??:??; Speed: ??.?? km/h; Ave rest: 0 sec
2. 1.25 km
   Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec
3. Cycle: 68 km (Sat)
   Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec

Nightly

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

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)

Week 13:

A long overdue post and here’s why: I’m slacking away.

Working in an office didn’t quite allow me to do conduct my exercises effectively and it’s embarrassing as I said that it’s a matter of time management.

I still think so. But getting there isn’t easy.

So what to do?

Take it easy. And that’s what I did for all of April.

Achievements

Front Day: Completed.

Back Day:  Done.

Running Day:  Trialed.

Goals

Dates: 22-23 Apr

•   TBC

Training Routines

Dates: 19-20 Apr 

Front Day

Exercises (3 Sets)
Weight: 21 kg/side

1. 10 X Arnold Presses
2. 10 X Squats

Weight: 21 kg

1. 40 sec Isometric Squats

Unweighted

1. 20 sec Single-Leg Isometric squats
2. 26 X Standard; 24 X Inclined Push Ups
3. 7 X Pull Ups

Back Day

Exercises (3 Sets)
Weight: 21kg/side

1. 10 X Straight-leg Deadlifts
2. 10 X 2-armed Dumbell Snatch 
3. 10 X Shrugs + hold for 10 counts on last rep

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 (15 sec)

Runs

1. 5kg walk (1.25 km)
   Timing: ??:??; Total: 1.25 km; Speed: ??.?? km/h; Ave rest: 0 sec
2. 2.5 km (KIV)
   Timing: 20:0; Total: 2.5 km; Speed: 7.5 km/h; Ave rest: 0 sec

Nightly

3 sets

1. Planks: side & front & back (40 sec)
2. Stretches

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)