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?
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!
and so... 4 years of student career has come to an end... two things I will miss for sure... not the lectures or tutorials... but the mugging that I had with my friends. Studying, eating, laughing, drowning ourselves of Kopi-O 'gao' in the central library, and the Indonesian Pahang Chicken Skewers.
Snippets of the past 4 years, 8 semesters, 8 studying week...
Celery Sandwiches... hilarious act by dear CH
Our all time favourite exam sweet.. lol
Ham and cheese sandwiches
Lots of sinful stuffs... lol...
Bentos made by my gf... lovely
Lots of tuna to makes lots of tuna sandwiches
Can you tell our creativeness from here? Eat 1 slice of banana bread and 1 slice of chocolate bread together and you get chocolate banana bread! haha
and my favorite food in NUS...
Chicken skewers from Indonesian Pahang Stall, Engineering Canteen
Bye NUS and all the best to myself for the next phase! =)
My uber cute niece turns one yesterday! She is getting cuter and cuter day by day! irresistably cute I tell you. She loves to dance to music, she likes to put a hanky on her head and look at herself in the mirror, she can raised both her hands when you say "GOAL!!!", she can give high 5! She is just so cute... so she deserves a cute cake and cupcakes... =)
Black Forest Cake with Bunny!
Giselle looks so lost and blur when we sang her b'day song... and she keeps wanting to reach for the cake with her bard hands!
Cupcakes!
Supposed to looks pretty, but when it reached home, it turns out like this.. :( Bought them from Cupcakes momma.
I have always been curious as to how these cupcakes taste... but after trying one yesterday, all I can say is... they look pretty and that is it!
