Workout 07 May - Contender Asia Episode 11

Went for a short 5k run at 8am, followed by some cross-fit exercises that I want to start integrating into my normal workout routines.

Burpees - A variation of normal burpees. I did my burpees under a chin up bar. After each set, jump up and hold on to the chin up bar and do a normal chin up. Repeat for 12 times.

Air Squats - Did 3 sets of 20
Box Jumps - 3 sets of 15 of jump up and step down, and 3 sets of jump up and jump down.
Kipping Chin ups - Just trying out the motion. No exact sets.
Side Planks
Inverted Sit-ups - Hang myself upside down with the help of the parallel bar
Inclined Monkey bar - Climbing up and down, back and forth to strengthen my grip and forearms

Had a double serving shake today as I was famished!

Watched Contender Asia and I truly respect the fighting spirit of Zidov Dominic , even though he lost the fight. John is damn good, and I respect him for his sportsmanship.

We always hear the word fighting spirit, sportsmanship... but do we truly understand the meaning of these words?

Watch and you will understand

May 06 Workout - Windshield Wiper

Exams are finally over! Time to get back in shape... not round shape, spherical shape or pear shape hor! Today gym session was a long one, comprising of weights training and cardio.

Weights training was focused on Chest and Triceps, and of course abs.

Chest:
Flat Bench Press - Stack to max, and then drop until almost failure
Incline Bench Press (Wide Grip) - 5 Sets
Incline Bench Compression (Narrow grip, about a fist gap between my hand) - To hit the inner
Decline Dumbell Press - 6 Sets
Overhead Pullover - Do not pull all the way until arms are below horizontal, by doing so you will be hitting the back instead. Perform small movements.
Incline Flyes - My favourite chest workout for now! 8 sets

Triceps:
Skull Crushers - 6 sets superset with Dumbell triceps extension - 6 sets
Cable Triceps pulldown - I see a lot of people doing this wrongly. When you pull down, your triceps should be sort of having a twisting motion.
Narrow Dumbell Presses - Hold narrow grip, Normal way of doing is to lower it down. This variation you lower in such a way that the center of the bar almost touch your chin ( bring the bar down and back towards your chin.
Standing Overhead Triceps extension - 3 Sets
Machine Triceps extension - 5 Sets

Forearms:
Palms-Up Barbell Wrist Curl Over A Bench... suoerset with...
Reverse Barbell curl - to point of failure

Traps:
Shrugs with smith machine - I call this the "I don't know" exercise

Abs:
Crunches - 3 Sets of 50 (Exhale out COMPLETELY duing the crunching motion)... superset with
Decline Leg raises - 3 Sets of 25
Hip Flexor - 3 Sets of 25
Hanging Leg Raise - 3 Sets of 10

Straight leg windshield wiper - This is a very advance exercise.
First you hang on the chin up bar
Legs and knees straightened and lock, swing yourself forward so that your feet are pointing to the "sky", and then hold there.
After which, twist your hips such that your feet points to the left and right and keep repeating like a pendulum.



The moment you swin up with your feet pointing to the sky and hold in that position, you can feel your stabilizers muscles crunching already, then as your twist, your obliques will be taking the punishments.

Planks and twisting side planks - Twisting side planks is one of my favourite abs exercise now... :)


After all these, my body should be depleted or low in carbs. So i hop on to my cardio exercise. NOT intense cardio... take note! or else you will be wasting your weights training. Before the start of cardio, replenished myself with some glucose + protein drink, with amino acids...

Cardio exercise was low intensity, steady state. Did leisure rowing for 5min, inclined walking for 20min. Cycling for another 5min. All at low intensity (Non-panting).



Tomorrow!

HIIT and I will be trying out some exercises from crossfit!

bb

Training Program of Foodiegymmie

I haven't update my training programfor quite some time now... because food pictures are more interesting to most people rather than jsut a wall of text about my training log. Nevertheless, I will still briefly write about my training progression towards the upcoming marathon in May.

This is a brief overview of my training for the whole of last week and this week.

Thu - Long distance run 20km

Burned 1331 Kcal!!! I have lost 2 kg ever since i started running long distance even though i loaded myself with lots of carbos... seems like all my effort in the past will be gone.


Fri - REST/nua

Sat - Gym

Sun - Swim 30 laps
then we went to eat the chocolate lava cake which FEN blogged about.


Mon - Gym
Chest: Flat/Incline/Decline Bench Presses
Dumbell Presses
Flyes

Triceps: Lying Tricep extension
Cable pull downs (overgraft and undergraft)
Tricep Extension machine

Cardio: 15min of run at up to 14km/h

Tue - Run
I went running with my client for a short distance of 5km.
After which, we did sets of 800m chase.

Wed - Gym
I stayed a freaking 4 hours. No, i wasn't beo-ing meimeis, neither was i chit chatting away. I was super on form!

Back - Bent-over rows (over and undergrafts)
Seated rows (close grip and wide grip)
Lats Pull down superset with dumbells pull-over
Chin-ups
Deadlifts

Shoulders - Leaning dumbell raises

Traps - Shrugs

Legs - Squats
Leg Curls

Cardio - Slow jog of 30min

When i got home I treat myself to some yogurt and new cereal which i just bought. Then still feeling hungry (already had my lunch). I made myself Chicken breast Wrap.

200g of chicken breast, seasoned with star anise + cinnamon - coriander + pepper powder and a little bit of salt. Bake it to perfection, then add a cheddar cheese then bake it again.

tear a chunk of the breast meat and eat it with lettuce... kebab style.

Marathon Training Prep

The last time I ran long distance (>21km) was like a year back, and the last race I had was the 10k human race, and 10k is really nothing compared to 42k. Physically as well as my state of endurance now, I think i sure "bi jia" (cannot make it) for a marathon la, so today I decide to give myself a trial run to test myself how far i can go.

Ran past RJC, and wahlao... why their JC so freaking big while mine was like a rabbit hole last time??? sad. Witnessed a bike accident too.

As a start, I planned to run at about 80% of my max HR consistently for the whole run. Everything was a breeze for the first hour, until my bodyweight sets it... lol. I think my weight is seriously having a toll on my knees. After close to 1.30 hours, my knees starts to sore, but i still need to make it back home... no money no ez link card... home home... water water... electrolyte electrolyte... my mind is calling for these...

managed to clear the 20k mark... i need to hit 30k minimum! My plan will be short dist, mid dist and long dist run each week. Each week will be only one long distance run and every subsequent week I will increase mileage by 10% until i hit 30!

Wah... so many caolories burned... my arnotts biscuits in the morning all gone already... :) haha... and i was already veryyyyyyyyyyyyy hungry by then... and i was craving for some piping hot sandwiches!

and since I had a lot of leftover chicken breast meat from yester-nite steamboat, I made chicken sandwiches, with egg, ketchup, blackpepper, and cheese when i got home!

I love my sandwiches with all the cheese and ketchup oozing out and charred at the sides... the best sandwich imo. haha.



and motivation picture for the day!

Adidas Sundown Marathon

Adidas Sundown Marathon (42km) and Ultra-Marathon (84km) will be held next year date as above. FDGM is still contemplating whether he should join, because:

1. He has only 5 more months to train.
2. Running at night, or rather midnight is different from in the day, something which he had never tried before. Imagine the cold, the silence, no crowds along the way to cheer you on, no scenery... just run...
3. Marathon training is in conflict with his current training plans.

But I has already promised my friend and he even drew up a brief training program for me! lol.

Roy テレンス Monday -> Gym ; Tue -> run, Wed -> Swim ; Fri -> run, Sat --> Gym, Sun --> Run..... Rest on Thur
Roy テレンス i need to check my term module.. ten we re-arrange
Roy テレンス Tue - Inetrvals ; Thur mid-intervals ; Sun - long run
テレンス Roy omg...
Roy テレンス u need speed, stamina and edurance
Roy テレンス so each running sesion train differently per week
テレンス Roy okies
Roy テレンス inetrvals - SPEED
Roy テレンス mid-Interval - Endurance
Roy テレンス Long Run ./ swim - Stamina
Roy テレンス cardio will make u lose FATs and of course your previous MUSCLE
テレンス Roy but where do we Run?
Roy テレンス if u r meeting me on Tue on thur (now) will be in NUS track
Roy テレンス Sun will be @ Macrichtie 7.15 am .. start running at 7.30
Roy テレンス the CHOICE is your
Roy テレンス tats Y i said ther eis a PRICE to pay

sounds scary... especially the last sentence...lol

And this is the running route

Some random pictures to motivate those who are still deciding like me!

If you are running too, drop me a message... perhaps we can go organise some pre-race runs as a group.

Popeye Chicken and Biscuits

Singapore Flyer - never fly before, perhaps wait till the IR is done instead of looking at muds and sands now

At the foot of SG Flyer lies my dinner...

POPEYE! People Mountain People Sea!!! But their service was fast so the wait was not as long as expected. It is not as bad as The Varsity which i saw on Food & Travel channel, the Q is damn long laaa...

3 Pieces of chicken (asked for all chicken breast need an additional charge of $1), but I only take breast meat. The Biscuit, was ok la, it taste nice with the mapel syrup. The do not have coke light... that's a boo boo popeye! Mashed Potatoes comes with Cajun Sauce... thumbs up!

Who doesn't like POPEYE!?

a stroll in the "park"

After my exams, its time to shed those inches which i have gained for the past few weeks! as compared to my previous taiwan trip, this is nothing la. but nevertheless im trying hard to get back to my previous fitness level... after my gym workout, took a gruesome one hour walk on the threadmill set at 10degrees and speed 6 to maintain a low heart rate of about 125bpm. burned a total of 656 calories, of which about 60% is from fats... yay! haha

Training - On my BurpDay

BurpDay is no biggie... and its no excuse for not going to the gym. My Burpday begins with a *Bang*! Head to SAFRA gym early in the morning at 8am! Lots of Peanut butter bread for the Energy!

Chest - as usual, haii, not much variety already. Inclined - my MAX dropped to 85 yesterday. maybe i was still tired. lol. Followed by Flat - 90 then declined. Flyes - 15. Then Cable Flyes... and opps... i push the pin too hard and it broke... haha.

Triceps - Weighted Dips 7.5kg & Skullcrusher supersets. Cable Pushdown wide grip & narrow supersets.

Thats all for Resistance Training!

Next was follows by a gruelling one hour walk on the threadmill @ 10 degrees and 6.2Kph.

END OF MORNING!

followed by:

Super sinful but yummy cake

&

Dinner @ Wild Rocket.

Nike Human Race 10k -Videos

Nike Human Race 10k - Walk Jog Run

The reason as to why i named my post as "walk jog run" is simply because, this 10k turns out not to be purely running, but squeezing and walking, stopping, jogging when you get a chance, and running when there is some space in front of you. :( 10000 participants, but the path was too narrow to accomodate the crowd.


Therefore, most people ended up walking instead. and my timing for this 10k run was 2 times that of my Safra Bay Run!!!

Nevertheless, I initially already came with a mind prepared to run for fun la... Armed with a camera for the race, i snapped photos along the route, and of cos videos as well! Enough of rants, enjoy the photos!!

A Sea of Red--- like Ang Pow

Most of the runners are so young, unlike AHM

more ang pows...

Starting point at Esplanade Bridge

How to get to the front of the starting point? omg...

Looks like its going to rain...

Halloween August 31st?

Videos coming up! =)

Training August 30 @ Khatib, ended with a yummy protein shake

I stayed for a freaking 4 hours at the gym today... this is bad this is bad... waste of time and waste of effort because of catabolism... but i drank my Strawberry Protein shake in between to slow down the catabolism process la... i hope.

Reached there at 830am, I was early by 30min, CH was late by an hour, so in the end i trained for 1.30 hrs before he arrived -_- But glad that Bernard the fitness instructor with a 20" biceps (approx) spotted me for all my presses. =)

Chest: Incline, Flat bench presses + Declined dumbell presses + Flyes + Dips
Biceps: Olympic bar curl + undergraft pullups + Ez curl + alternate dumbell curl + machine curl
Triceps: Triceps extension with Ezbar and dumbell + Dips + Cable pull down and across

The remaining time i actually slow down my training and spent more time talking than training. lol. After that, went for lunch @ Charcos with DR ( got picture! and i will post up soon), and chomp down a whopping 1000Kcal meal i think... Half a roasted Chicken (big one) + seafood salad + Egg Salad + Tuna Salad! Nice but soooo full... and their salad is freaking big big biggggggggggg portion...

Back home... My post-workout nutrition! DIY


Add in Ice, Peanut Butter, Cottage Cheese and Dymatize Mocha Coffee Protein Shake

Blend it... thoroughly...

Served Chilled!

Taste like Ice Mocha from coffee bean- High in Protein and high in shiok factor!

Training August 06 @ Toa Payoh Safra Gym

oh geez... i skipped legs again...

Training August 05 @ Toa Payoh Safra Gym

Reached there at 11am! wanted to go earlier, but i had "BIG BREAKFAST", consist of 2 slices of wholemeal bread, 3 banana walnut bread. 2 of which are spreaded generously with PEANUT BUTTER! :D and one is with cheese! Drank a cup of milk and 3 EGGS!

Hearty Breakfast!

Today was Pecs and Back day. Pecs training was fantastic... Pecs day is always my favourite day, and I took 1.5 hours just for pecs... and of cos some loss time due to chit chatting with the floor training there... Flat, inclined, declined, flyes, cables, incline compression all for pecs!

Back training was next... was rushing through my training due to last minute rescheduling of movie - "money not enough too" ( i don't enjoy it at all... but lucky got student discount la). Weighted Chin ups superset with Dumbell pullover. Be careful here, for the dumbell pullover is done differently for the one for upper chest. You should stretch out as far as possible, so that your lats dorsi is fully extended and you should feel the stretch. Next was seated rows wide grip, did a couple and then ended with my favourite deadlifts - did a light one... 70kg for 25 reps.
In between exercises, did cable crunches (above). I have not been doing cable crunch for so long... and i am going to incorporate it more often now... Overall, today was a darn good training day!

I am going to train legs more often now... for i have chicken legs =\

Tomorrow will be shoulder + Legs day, but a morning run before it

Training 14 July

I have started reloading creatine again! Felt the effects today... and training feels good with it! Creatine is no myth! Creatine works wonders!

A damn good pecs workout, kena forced by R, someone i met from Safra gym (IBM manager, can pull strings...hehe) Was trained to the breaking point laaa... and I feel so stress training with them, but stress also good! I need someone to force me...

After the pecs workout, it was triceps... did loads of skull crushers alternated with dips - a deadly combo that helps to bulk. After that was weighted dips, triceps pulldown, dumbell triceps extensions... lots of them! grreeeat!

Preworkout nutrition: Peanut Butter Wholemeal bread + some leftover Banana Chocolate cake (opps! ) + one chicken breast

In-between workout nutrition: ON Strawberry protein shake with milk

Post workout nutrition: somemore chicken breast + Vitamin E + Flax Seed Oil + PAPAYA

time to sleep... no sleep no grow... no grow = waste the time and $$$ i spent in the gym! hohoho

zzz

Training March 28

Ran 5k today... a fun one but real demanding one.

Original intent was to HIIT at the stadium, but some silly school have Sports Day... So I change my training from HIIT to a very fun training program.

The plan was to run around my estate and whenever i bypass a fitness station, I will do some static exercises + rope jumping (I brought along a rope), then continue my run. I have absolutely no idea how many fitness stations there will be... and gosh... there was 4! I was deadbeat by the time i reached the fourth, hoping there's no fifth... and I'm glad there isn't any!

All in all

All my runs added up to 5k
Chinups (over-graft and under-graft) Leg Raise (Horizontal + Vertical)
Rope Jumping 150 reps per station (Fast)
Push Ups (Clenched and Normal)
Body Weight Squats
Step Ups
Crunches
Dips

"Training need not be mundane and boring, be as creative as you can and add variations to make your training program a Fun and Enjoyable one"

Saturday Training, Strongman Challenge 2008, AMK Yong Tau Foo

Today training was at Khatib Gym. Trained Back and Lower Body today.... A great workout i had... but maybe I should not train so hard... :(

Back: Bentover Barbell Pull ( Overgraft and Undergraft) - 55kg
Seated Row - 72.5kg
Lats Pull Down - 130Kg
Close Grip Pull up - 3 sets of 12 reps
Single hand Dumbell Pull over - 20kg
Deadlifts - 90Kg

Lower Body:
Squats - 80kg
Calves Raise - 80kg

Then Rush off to have my...

Routine Yong Tau Foo lunch @ Amk Hawker Center...

But the Queue today was Superrrrrrrrrrrrrrr long... maybe I should not advertise for them anymore...

After that... went to Toa Payoh HDB Hub

There was a competition going on... its Strongman Challenge 2008!

Wow... i was so excited... its like the whole of Singapore Mister Fits are all gathered there... saw quite alot of people from the gyms I go to... then there was competition for the public... and i was so excited and sign up for it!

This is the Challenge!

I was actually quite tired from my gym workout this morning... and this competiton requires a lot of thigh strength and back... and I did Deadlifts and Squats this morning! omg... but well..just give it a try... its $500!

The record was 1:34

So I was in position... anyway those who tried are all very big size la.... big tummy big biceps big chest big legs...all so big... but i am small compared to them... I think the public must be thinking... what is this guy doing here... haha... but its not the size that matters!

1...2...3... I took a deep breathe and Up... i squated like how I did squats this morning, and Lift it up like how i did my deadlifts... lol... and the time starts...

30 secs...

Got one uncle from the public was talking to be and i chit chat with him... he say Go! i give you 4min! You can do it!

1min...

Take a deep breathe... the uncle said... and people were cheering for me... very paiseh... :|

1:10...

My back is aching really bad now...

My Quads are trembling...

My Calves started to cramp...

1:20...

My legs are bending slightly...

1:26...

I bent my legs and was disqualified! =(

So close to the $500... just 8 more seconds!

the money I can use for World Peace and the balance I can go for a feast and blog it here loh... but nevermind... I did have fun... I really did... haha... I well try again next year... and those competitors for the real Strongman Challenge are really strong... *respect*

and this is what i got... the barrel scrap my skin when i dropped it... hope this doesn't spoils ur dinner... lol

18th Feb

I have reduce my running to prevent catabolism, good thing is it works! I have gained about 4kg (lean mass + some fat mass i suppose) since December, but fats are starting to accumulate... 5 more kg to my target weight of 70kg... But i need to do some intensive short distance run... tomorrow will be the day!

18th Feb training Programme
1km fast run
400m x 6 laps of interval <>
Skipping x 150 counts in btw laps
Burpes x 6 counts of 15 in btw laps
+ other static exercises

Gambatte!!!

Jan 27 workout

0900-1130: Gym (First Person to reach, enter and sign-in into gym!) lol
1700-1900: Skipping and Burpies x countless while watching TV

...I must be crazy

Swimming @ Safra Yishun

Weather: Very Sunny
Swam: 40 laps

Training 31st Dec

Seated Machine Chest Press - 220kg x 10reps ( prize money of $220 if i can do 22 reps)