Week 6: Kettlebell Types and Bikes

My groin muscle acts from all that cycling. And really it’s not a lot of cycling.

Argggh. Anyways, the switch over to Kettlebell type exercises is doing me good. Tiring like mad, but it shocks the body and hopefully I can push further when I go back to my usual workouts.

Training Schedule

Dates: 8-11 Sep 

Routine (Aug)	8	10	11	13
Kettlebell		Yes		Yes
Pylo (Others)
Core
Wght (Front)				Yes
Wght (Back)
Run
Bike	X 2		X 2

Next Goals

Dates: 15-17 Sep 

• +1 Bike
• Kettlebell type exercises.

Training Routines

Core

3 Sets

1. 15 X Lower abs
2. 15 X Side to Side
3. 15 X One Leg Marches
4. 15 X Crunches (Ball)
5. 35 sec Bridges (Ball)
6. 35 sec Lay-outs

Pylometrics

Exercises (3 Sets)
Standard

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Weighted

Exercises (3 Sets)

Front

1. 10 X Squats (26 X 2 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (26 kg)
4. 20 X Push ups (inclined)
5. 10 X Shoulder Presses (26 kg)
6. 7 X 1-arm Push ups (3 steps)

Back

1. 3 X Pull Ups
2. 10 X 1-arm Back Rows (26 kg)
3. 12 X Inverted Rows
4. 20 X Single Leg Calf Raises
5. 10 X Deadlifts (26 X 2 kg)
6. 10 X Shrugs (26 X 2 kg)

Runs/Bicycle

1. Run (3.2 km) 
   Timing: 19:55; Speed: 9.64km/h
2. Cycle (4.6km X 2)
   Timing: 21:00; Ave Speed: ?? km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Kettlebell-type

1. 10 X Dumbbell Swings (26 kg)
2. 10 X Squats to Presses (26 kg)
3. 10 X Cutter (26 kg)

Week 5.5:

Mmmm…. Feeling weak. I think it’s about time to slack off for a week or so. Will concentrate on recovery instead, with biking and full body exercises in between.

My legs are looking good and getting, however it doesn’t seem to be translating upwards to the rest of my body.

Training Schedule

Dates: 3-6 Sep

Routine (Aug)	3	4	5	6
Pylo (Std)		Yes – D
Pylo (Others)
Core				1/2 – D
Wght (Front)				Yes – D
Wght (Back)		Yes – D
Run				20:00 (DnD)
Bike	X 2 – D			X1 –DnD

Next Goals

Dates: 8-10 Sep 

• Just Bike & Kettlebell type exercises.

 

Training Routines

Core

3 Sets

1. 15 X Lower abs
2. 15 X Side to Side
3. 15 X One Leg Marches
4. 15 X Crunches (Ball)
5. 35 sec Bridges (Ball)
6. 35 sec Lay-outs

Pylometrics

Exercises (3 Sets)
Standard

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Weighted

Exercises (3 Sets)

Front

1. 10 X Squats (26 X 2 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (26 kg)
4. 20 X Push ups (inclined)
5. 10 X Shoulder Presses (26 kg)
6. 7 X 1-arm Push ups (3 steps)

Back

1. 3 X Pull Ups
2. 10 X 1-arm Back Rows (26 kg)
3. 12 X Inverted Rows
4. 20 X Single Leg Calf Raises
5. 10 X Deadlifts (26 X 2 kg)
6. 10 X Shrugs (26 X 2 kg)

Runs/Bicycle

1. Run (3.2 km) 
   Timing: 19:55; Speed: 9.64km/h
2. Cycle (4.6km X 2)
   Timing: 21:00; Ave Speed: ?? km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Week 5: O.O Good Run

Shaved 1 minute off my running time. Very cool.

Didn’t manage to Bike because of timing, and Pylo (Others) wasn’t done because of my aching feet. :(

Training Schedule

Dates: 30 Aug-1 Sep

Routine (Aug)	30	31	1
Pylo (Std)		Yes – D
Pylo (Others)			Yes
Core	1/2 – D	1/2 – D
Wght (Front)		Yes – D
Wght (Back)	Yes – D
Run			21:00 (19:55) – D
Bike			X 3

Next Goals

Dates: 3-5 Sep 

• +10 Shrugs (26 X 2 kg) to Back
• +1 to Core
• +1 to Inverted Rows

Training Routines

Core

3 Sets

1. 14 X Lower abs
2. 14 X Side to Side
3. 14 X one leg marches
4. 14 X Crunches (Ball)
5. 35 sec Bridges (Ball)
6. 35 sec Lay-outs

Pylometrics

Exercises (3 Sets)
Standard

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Weighted

Exercises (3 Sets)

Front

1. 10 X Squats (26 X 2 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (26 kg)
4. 20 X Push ups (inclined)
5. 10 X Shoulder Presses (26 kg)
6. 7 X 1-arm Push ups (3 steps)

Back

1. 3 X Pull Ups
2. 10 X 1-arm Back Rows (26 kg)
3. 11 X Inverted Rows
4. 20 X Single Leg Calf Raises
5. 10 X Deadlifts (26 kg)

Runs/Bicycle

1. Run (3.2 km) 
   Timing: 19:55; Speed: 9.64km/h
2. Cycle (4.6km X 2)
   Timing: 21:00; Ave Speed: ?? km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Week 4: This schedule needs an overhaul

At least for the format of my exercise posts.

While it’s nice to jot everything down, I also use it as a reminder and schedule keeper. So in the interest of making my life easier, I’ll be revamping this post’s format for my next round.  

Achievements

Pylometrics: Done

Core: Done

Bodyweight:  Done (1 set left)

Run:  Done

Cycle:  Done 1 round

Goals

Dates: 25-27 Aug

• + 5 to Push Ups
• + 1 to Cycle rounds
• +2 to One-Arm Push Ups

Training Routines

Dates: 21-23 Aug

Core

3 Sets

1. 13 X Lower abs
2. 13 X Side to Side
3. 13 X 5-sec one leg marches
4. 13 X Crunches (Ball)
5. 34 sec Bridges (Ball)
6. 34 sec Lay-outs

Pylometrics

Exercises (3 Sets)
Standard

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Weighted

Exercises (3 Sets)

Lower Body

1. 10 X Squats (25 X 2 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (25 kg)
4. 20 X Single Leg Calf Raises
5. 10 X Deadlifts (25 kg)

Upper Body

1. 15 X Push ups
2. 10 X Shoulder Presses (25 kg)
3. 5 X 1-arm Push ups
4. 10 X 1-arm Back Rows (25 kg)
5. 11 X Inverted Rows

Runs/Bicycle

1. Run (3.2 km) 
   Timing: 20:40; Speed: ??km/h
2. Cycle (4.6km)
   Timing: 12:00; Ave Speed: ?? km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Week 3.5: One Week

Been busy. But managed to put in some time on the exercise machine.

Sorry for the terse updates. Got work to go back to.

Achievements

Pylometrics: Done

Core: Done

Bodyweight:  Done

Run:  Done. 2.4km in 16.21

Cycle: Done

Goals

Dates: 21-23 Aug

• + Upper body exercises

Training Routines

Dates: 15-19 Aug

Core

3 Sets

1. 13 X Lower abs
2. 13 X Side to Side
3. 13 X 5-sec one leg marches
4. 13 X Crunches (Ball)
5. 34 sec Bridges (Ball)
6. 34 sec Lay-outs

Pylometrics

Exercises (3 Sets)

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats (25 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (25 kg)
4. 20 X Single Leg Calf Raises
5. 15 X Push ups
6. 10 X Deadlifts (25 kg)
7. 10 X Shoulder Presses (25 kg)
8. 11 X Rows

Runs/Bicycle

1. Run (3.4 km) 
   Timing: 23:00; Speed: 8.87 km/h
2. Cycle: 24.1km
   Timing: 1:40 h; Ave Speed: 14.46 km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Week 3:

So my bicycle ran out of air. It’s sitting on two deflated tires and I’ve to pump it back up again.

However  my air pump sucks. And bring it to the petrol station is a ridiculous waste of time as it doesn’t have the required PSI setting.

What’s left is to buy a floor pump. A massive monster that with nice long strokes and pushy as heck. At least my bicycle will be bouncing nicely in no time.

Achievements

Pylometrics: Done

Core: 1/2 Done

Bodyweight: Done

Run: Done

Cycle: No (see above)

Goals

Dates: 15-17 Aug

• +1 to Core
• + 5 Kg to Squats, Lunges, Presses
• + 0.2km to runs
• Include Dead Lifts

Training Routines

Dates: 11-13 Aug

Core

3 Sets

1. 12 X Lower abs
2. 12 X Side to Side
3. 12 X 5-sec one leg marches
4. 12 X Crunches (Ball)
5. 33 sec Bridges (Ball)
6. 33 sec Lay-outs

Pylometrics

Exercises (3 Sets)

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats (20 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (20 kg)
4. 20 X Single Leg Calf Raises
5. 15 X Push ups
6. 10 X Shoulder Presses (20 kg)
7. 11 X Rows

Runs/Bicycle

1. Run (3.4 km) 
   Timing: 23:00; Speed: 8.87 km/h
2. Cycle: 24.1km
   Timing: 1:40 h; Ave Speed: 14.46 km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Eat Spider

At Khmer Delight along East Coast Road. They’re not on the menu but you can ask for it.

A two-some costs $5.90 and they taste like meaty french fries.

Week 2.5: Slowly Slowly

Bloody slow cyclist!  Bloody slow runner – not too slow!

One week after my back gave out, I’m at my core + pylometrics exercises again. It’s not too great though. It’s hard work just to complete it.

But I’ll keep at it.

Just because I should.

Achievements

Pylometrics: Done

Core: Done

Bodyweight: Done

Run: Done

Cycle: Done

Goals

Dates: 11-14 Aug

• +1 to Core
• +1 to Pylometrics 

Training Routines

Dates: 6-9 Aug

Core

3 Sets

1. 12 X Lower abs
2. 12 X Side to Side
3. 12 X 5-sec one leg marches
4. 12 X Crunches (Ball)
5. 33 sec Bridges (Ball)
6. 33 sec Lay-outs

Pylometrics

Exercises (3 Sets)

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats (20 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges
4. 15 X Single Leg Calf Raises
5. 10 X Push ups
6. 5 X Shoulder Presses
7. 10 X Rows

Runs/Bicycle

1. Run (2.4 km) 
   Timing: 22:00; Speed: 6.54 km/h
2. Cycle: 24.1km
   Timing: 1:40 h; Ave Speed: 14.46 km/h

KIV

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

Week 2.0: Mr Injury Prone

And so I got injured again. My back gave out from doing Core exercises (ironically).

For two days, I penguin-waded from point A to point B. In fact, it got so painful that I had to brace my abs just to stand…without moving at all.

“A massage,” I thought “It’d do me wonders.”

Oh it did. But not without more pain.

It was one of the most jaw-clenching, fist-grasping, scream-like-a-little-girl massage that I’ve ever had. The masseuse, a slender wisp of a girl, hit all the pain spots without much effort.

The next day, I ached. I was sore like I’d been through the grinder. But oddly enough, 24 hours after my massage, my strained back muscles subsided to a whisper. And my shoulder doesn’t hurt as much as before.

Now that’s remedy!

Achievements

Pylometrics: Done

Core: Done

Bodyweight: Done

Run: Done

Cycle: Nope

Goals

Dates: 2-4 Aug

• Maintain current numbers.
• Everything went south because of my injuries.

Training Routines

Dates: 2-4 Aug

Core

3 Sets

1. 12 X Lower abs
2. 12 X Side to Side
3. 6 X 5-sec one leg marches
4. 12 X Crunches (Ball)
5. 32 sec Bridges (Ball)
6. 32 sec Lay-outs

Pylometrics

Exercises (3 Sets)

1. 10 X Squat to Jumps
2. 10 X One-Two Hops
3. 10 X Spilt Squat Shuffle
4. 10 X Mountain Climber
5. 30 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats
2. 6 X Single-leg Squats (-4)
3. 10 X Lunges
4. 15 X Single Leg Calf Raises
5. 10 X Push ups
6. 5 X Shoulder Presses
7. 10 X Inverted Rows

Runs/Bicycle

1. Run (2.4 km) 
   Timing: 24:00; Speed: ??.?? km/h
2. Cycle: 4 X 4.4km (13.2km)
   Timing: ??:00; Fastest Speed: ?? km/h; Ave Speed: ?? km/h

KIV

1. Slope Runs (3x 0.38 km)
2. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
3. Single-leg Isometric Deadlifts
4. Single-leg Isometric Squats
5. Isometric Squats

Week 01.5: Of Core

My throat is scratchy and achy. I haven’t been sleeping well. I think it’s all the work that I’ve taken on. My shoulder still aches and clicks when I lift it over my head.  But I can do a few push ups.

Achievements

Pylometrics: Done

Core: Done

Bodyweight: Done

Run: Done

Cycle: Done

Goals

Dates: 2-4 Aug

• +1 to Core
• +1 to Cycle reps

Training Routines

Dates: 28-31 Jul

Core

3 Sets

1. 11 X Lower abs
2. 11 X Side to Side
3. 5 X 5-sec one leg marches
4. 11 X Crunches (Ball)
5. 31 sec Bridges (Ball)
6. 31 sec Lay-outs

Pylometrics

Exercises (3 Sets)

1. 10 X Squat to Jumps
2. 10 X One-Two Hops
3. 10 X Spilt Squat Shuffle
4. 10 X Mountain Climber
5. 30 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats
2. 6 X Single-leg Squats (-4)
3. 10 X Lunges
4. 15 X Single Leg Calf Raises

Runs/Bicycle

1. Run (2.4 km) 
   Timing: 21:51; Speed: ??.?? km/h
2. Cycle: 3X 4.4km (13.2km)
   Timing: 45:00; Fastest Speed: 34km/h; Ave Speed: 17.6 km/h

KIV

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

Larb Moo: Liver & Pork Salad (Thai Style)

I love this salad. Whenever I go to Golden Mile Complex, I’ll happily order to eat with sticky rice (kaho niao). Upon eating I’d break out in waterfalls of sweat…happily, of course, because of the chillis – pound and ground – into the sauce.

Amazingly, this salad is easy as ABC to make, and remarkably healthy to boot. No oil or frying needed at all. Try… it’s worth the chop, slice, dice and waterfalls of sweat.

Time Need

30 min to prep; 15 to cook

Ingredients

1. Minced pork
2. Liver
3. Lemongrass
4. Lime Leaves
5. Cilantro
6. Mint Leaves
7. Thai Chillis
8. Fish sauce
9. Sugar
10. Shallots
11. 1 handful of Rice

Preparation

1. Finely chop your shallots, lime leaves, cilantro, mint leaves, Lemongrass and Thai chillis
2. Take another bunch of Thai Chillis. Pound it into a paste. Make enough for 2 tablespoons.
3. Slice the liver finely
4. Mix up liver and pork with the Lemongrass. Set aside for a while.
5. Toast the rice until it’s brown. Ground it into a powder

Cooking

1. Boil water
2. Put the liver and pork mixture into the boiling water. Cook it throughly. Personally I prefer my liver a little raw.
3. Drain the meat. Set aside.
4. Making the sauce: Mix and mash fish sauce, chilli paste, and the chopped up herbs together. Taste. It should be spicy, salty, and fresh at the same time. Add sugar to even out the saltiness and spiciness. Keep mixing and tasting until the sauce your tastebuds are happy.
5. Mix the meat into the sauce.
6. Add rice powder. It should give the salad a nice nutty flavour.
7. Throw in a handful of chopped chillis.
8. Viola! Larb Moo for your Issan fix!

Notes

1. You don’t really need alot of sauce.
2. You control the spiciness. Add as much or as few chillis as you want.
3. The rice powder is the secret ingredient
4. You can substitute pork for any other meats or offal
5. I didn’t give any measurements because it’s a matter of taste. Thai food should sweet, sour, spicy and salty at once. It’s all balanced according to your tastebuds.

Week 01: Alternative Exercise

  Injured again. There’s a  clicking in my left shoulder after I’ve lifted 25 kg. It’s been going on for 2 weeks. Now I’m not able to lift weights. Annoying.
I’ll give it a month to heal up. But I’ll need to do something, otherwise I’ll get remarkably fat. Like what’s happened to me now.
I’ll focus on my core (I know I’ve said this very often), pylometrics for power, body-weight exercises for strength, and runs to build stamina. 

Achievements

Pylometrics: Done
Core: Done
Bodyweight: Done
Run: Done

Goals

Dates:

•   + 1 to Core

Training Routines

Dates: 23-25 Jul

Core

3 Sets

1. 10 X Lower abs
2. 10 X Side to Side
3. 10 X Lower back (Ball)
4. 10 X Crunches (Ball)
5. 10 X Bridges

Pylometrics

Exercises (3 Sets)

1. 10 X Squat to Jumps
2. 10 X One-Two Hops
3. 10 X Spilt Squat Shuffle
4. 10 X Mountain Climber
5. 30 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats
2. 10 X Single-leg Squats
3. 10 X Lunges
4. 15 X Single Leg Calf Raises

Runs/Bicycle

1. Run (2.4 km) 
   Timing: 17:00; Speed: ??.?? km/h
2. Slope Runs (3x 0.38 km)
3. Cycle: KIV
   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

Really Bad Copy

This writer should be shot, drawn and quartered. Or at least left to drown in cough syrup.

‎"Play a lead role in working with the digital agency to execute the communications strategy, taking into consideration cross-touchpoint integration to ensure that the synergies between the touchpoints are fully leveraged."

As a friend of mine says, “Someone tell me what the fuck does everything after the comma mean? Sorry but my communications skills are unable to decipher such gibberish. Guess my touchpoints aren't fully synergised. Oh well.”

Read also: Pet Peeves, Words I Mislike

Don’t Reply to All, Please

I’ve recently received an email blast on Spa Sauvignon’s latest promotions. Normally, I’ll just trash it.

This isn’t a negative indication of their massages – they’re really good and oh-so-relaxing – but of their email marketing tactics and know-how.

In this email blast, instead of hiding their email list addresses in the BCC field, they’ve left it out in the open in the email’s CC field.

Still not a big deal…that is until some fool Replied to All with an “UNSUBSCRIBE ME” email.

Naturally everyone got that email, which led to a flood of “UNSUBSCRIBE  ME” email spam from folks who don’t know how email lists work.

What is an Email List?

Email lists are placeholder email addresses that point to a list of email addresses. It’s like chucking a bunch of email addresses onto the email fields, but cleaner and neater.

So if you reply to an email list, everyone who’s on that list will get YOUR reply.

This simple type-type-type, Reply All action led to said flood of “UNSUBSCRIBE  ME” and attendant "Screw you! Don’t spam me!“ and “Don’t reply ALL” emails over seven days.

It’s annoying as heck and Spa Sauvignon should be responsible for their small (but impactful) email marketing oversight. But really, these “dumbass, soft-in-the-head” customers have to differentiate between bots, spammers and email lists.

Hopefully I’ve done that with this post. 

So don’t reply all, please. Just reply to sender. Or better yet, let it die quietly… like you should as well.

Week 19.5: Like a Dumpling

Didn’t work out on consecutive days, because of work commitments. And I’m still feeling like a dumpling from overeating at Fremantle (note: write up blog post on Fremantle).

Fwah.

Things are getting confusing because I’ve not kept up with this diary for a while. I’m trying to sked my time to accommodate all the things that I want to do and should do. Since my last post, I’ll be working outside which means that I won’t get access to my weights until the evening.

So here’s the plan: Exercise from 7am to 8am. Leave by 9am. Do creative work from 10am-1pm; BD & planning from 2 to 5pm. Return by 6pm. Jog a little and exercise core.

Fuck. I hope it works.

Achievements

Front Day: Done

Back Day: Done

Run: Yup

Cycle: Nope

Goals

Dates: 13-15 June

• Try the plan: Exercise weights from 7am to 8am. Leave by 9am. Do creative work from 10am-1pm; BD & planning from 2 to 5pm. Return by 6pm. Jog a little and exercise core.   

Training Routines

Dates: 9-12 June

Core

3 Sets

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

Front Day

Exercises (3 Sets)
Weight: 23.5 kg/side

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

Weight: 20 kg

1. 4 X Stair Walking

Unweighted

1. 9 X Single-Leg Squats
2. 26 X Inclined Push Ups
3. 7 X 1-arm Push Ups (3 Steps)
4. 15 X Lateral Raises (5 kg/arm)

Back Day

Exercises (3 Sets)

Weight: 23.5 kg/side

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

Weight: 23.5 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 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 (2.4 km)  + 6 Pull Ups
   Timing: 14:00; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
2. Slope Runs (3x 0.38 km)
3. 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

Week 19: This is Getting Weird

My neighbour’s tearing his house down. So there’s plenty of noise and dust (invisible and choking) recently.

Surprisingly the noise isn’t all that bad. I could always tune it out with earphones and sweet Marianne. It’s the dust that’s getting to me. My throat is scratchy and I’m finding it hard to breathe. Fuck.

So here’s the plan. Wake up. Exercise as much as I can. Get out by 9am. Bugger off to a nearby library and work from there.

On a side note, I’m getting tubbier.

Achievements

Front Day: Done

Back Day: Nope…

Run: Yup

Cycle: Nope

Goals

Dates: 9-11 June

•    Sked my routines.

Training Routines

Dates: 5-7 June

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: 23.5 kg/side

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

Weight: 20 kg

1. 4 X Stair Walking

Unweighted

1. 9 X Single-Leg Squats
2. 26 X Inclined Push Ups
3. 7 X 1-arm Push Ups (3 Steps)
4. 15 X Lateral Raises (5 kg/arm)

Back Day

Exercises (3 Sets)

Weight: 23.5 kg/side

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

Weight: 23.5 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 (2.4 km)  + 6 Pull Ups
   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 18.5: Time to Up My Weights

Christ. Lifting 22.5kg is bloody heavy and I’ve been stuck at that weight for the last 2 weeks.

Not good progress I say. So I’m adding 1 kg more to the mix and hoping that it won’t break my back or knees or other parts of my anatomy.  I’ve also discovered the joys of doing a Pike Roll Out ab workout. It’s a legs-only version of the Jackie Chan ab workout.

What I like about it is that it’s a stability and strengthening exercise that’s dynamic. So I don’t have to hold and hold a position until the cows come home.

Achievements

Front Day: Done

Back Day: Done.

Cycle: Yup!

Goals

Dates: 5-7 June

•   Increase weights by 1kg

Training Routines

Dates: 2-4 June

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: 20 kg

1. 3 X Stair Walking

Unweighted

1. 9 X Single-Leg Squats
2. 26 X Inclined Push Ups
3. 7 X 1-arm Push Ups (3 Steps)
4. 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 (2.4 km)  + 6 Pull Ups
   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 18: Hrrmph. A Change Again

My friend Zedy looks really slim now – as compared to his hurly-burly days – and a big part of it comes from eating less and training for a marathon. Man, I’d never thought he’d go for it.

But when he’s committed; he’s committed to it. On 11 June, he’ll run up the stairs of a really tall building in a vertical marathon. For most of us, walking up the overhead bridge is a chore. Now he’s running up 80++ flights of stairs.

Fwah.

That got me thinking about my own exercise routines. I still want to get massive and strong (I’ve increased my pull ups at bodyweight: 90kg). But I want better full-body exercises. So I’ve taken to running around a track and doing pull ups every 1 km; stair walking with weights; and varying my Push Up routines.

Hope it works and here we go.

Achievements

Front Day: Done

Back Day: Done.

Cycle: Nope. Rain!

Goals

Dates: 2-4 June

•   Continue

Training Routines

Dates: 30-31 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: 20 kg

1. 3 X Stair Walking

Unweighted

1. 9 X Single-Leg Squats
2. 26 X Inclined Push Ups
3. 7 X 1-arm Push Ups (3 Steps)
4. 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 (2.4 km)  + 6 Pull Ups
   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 17 & 17.5: Slack Slack Slack

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)
   

Editing Epic FAIL: It Ain’t Right

A letter writer to The Straits Times Forum had his letter entirely edited, and reorganised (“Towards a Native Democracy” at ST Forum).

The dude complains that the meaning of his letter was changed by the edits. Which is kind true upon comparing the original (“A young first-time voter's view of the General Election” at TODAY) with the edited letter – an entirely rewritten piece that’s more forgiving and vague than the original.

But if you read it closely, you’ll see that the meaning really doesn’t change. But it’s been so obfuscated that it seems different (that’s the problem with condensing information –you lose detail).

Rationalisations aside, why did the editor cut, paste, slice and dice the poor writer’s letter into something else? That’s just bad form and if the ST Forum editors get ass-reamed for it, well, they had just bent over for your convenience.

And what the heck is a “first world parliament”?

Nah. The original versus the edited

A young first-time voter's view of the General Election by Chua Sheng Yang It is undeniable that the Government has done an amazing job in raising Singapore to the status of a first-world country in a short space of 40 years and that they continue to implement sound policies to ensure the economic engine drives us forward. However, there is always the danger that the overemphasis on policies designed to fuel economic growth could result in the sidelining of policies that might improve the welfare of citizens at the expense of growth. (As one participant at a recent forum with the Prime Minister put it, Singaporeans no longer just want a competent Government but also one that shows empathy.) This scenario is more plausible should a "group-think" mentality emerge within the Government, with no Opposition voices to provide a different perspective. It is interesting to note that of the new PAP candidates introduced, few felt that any policies needed review or change, despite many Singaporeans having recently raised numerous issues affecting our lives. Does this suggest that, if elected, they would vote along party lines instead of what they personally believe to be in the best interest of their constituents? Or do they think that the Government is doing a perfect job without room for improvement? Either way, both scenarios could have negative implications for the country. The detractors of a two-party system are right in saying that it can lead to an inefficient system of government, where differences in ideology result in an impotent Parliament. I personally have been a strong opponent of two-party systems as implemented in the West. I feel this is where Singaporeans need to define the two-party system some say they want. It is not unthinkable that a two-party system can result in cooperation between both parties to achieve the best result for Singapore, if Singaporeans make it clear that is what they want from their political system. As a young Singaporean likely to have the opportunity to vote for the first time and have an impact my country's future, I have paid close attention to the candidates unveiled by each political party. While the PAP has revealed candidates of unquestionable pedigree, both in terms of educational background and careers, the nagging feeling remains that they are candidates I cannot fully identify with. Would they be able to identify with my concerns on the cost of housing, transportation and the general cost of living? For example, one candidate remarked that lowering public transport fares could lead to the operators being unable to cover operating costs, as is the case in many countries where transportation is subsidised. Yet the company he mentioned reported a net profit last year of more than S$50 million. Perhaps as a layman, I cannot understand the intricacies of finance. On the other hand, the Opposition has revealed a slew of candidates comprising Singaporeans from all walks of life and ones that I can identify with more closely. Yet internal strife dogs the parties and they seem unable to coordinate their efforts to run an effective election at the moment, with disputes over how to carve up the battleground. A more unified approach, such as each party contributing one member each to run in a GRC, would appeal more. However, such thinking is simplistic given the many different political agendas. Another concern is the repeated caveats by the Opposition that they are not yet ready to govern, which causes people to hesitate in voting for them as they do not want an unexpected election result where the Opposition is put into power. Either way, this is shaping up to be a watershed election that I am eagerly looking forward to. This Today reader is a 31-year-old management consultant and a voter in Yuhua. from TODAY

 

Towards a native democracy A TWO-PARTY system can lead to an inefficient system of government where ideological differences result in an impotent Parliament ('WP's fictional First World Parliament' by People's Action Party MP Indranee Rajah'; yesterday). I firmly oppose Western-style two-party systems, but we must define the system of democracy we want by being selective of MPs. We should define how we want our electoral system to work. It is not unthinkable that a two-party system can result in inter-party cooperation to achieve what's best for Singapore, if we make it clear that is what we want. While the Government has done an amazing job in raising Singapore to First World status within a short span of some 40 years, and continues to implement sound policies that drive us forward, we should not assume that the Government can do no wrong and that all policies will always lead to public good. The latter is even more plausible if a group-think mentality emerges within the Government, with no opposition voices to provide a different perspective. For instance, few of the new PAP candidates felt that any of our policies needed review or change, despite many Singaporeans having recently raised many livelihood issues. If elected, will PAP newbies vote along party lines instead of their personal convictions about what's best? Or do they think that the Government is doing a perfect job and has no room for improvement? Either way, both scenarios may have negative national implications. It is not desirable to have an antagonistic opposition whose main aim is to prevent the functioning of government. I hope Singapore's system can evolve so that the opposition serves to provide valuable input on policies in the public interest - and that such input will be seriously considered by the Government instead of being dismissed out of hand. Hopefully, we will make fact out of fiction and develop our own version of a First World Parliament that will benefit the world as well. Chua Sheng Yang from ST Forum

My First Drink

I had my first beer today after 60 days of being on the high-and-dry wagon.

I didn’t need it.

Really. I didn’t.

But I took it all the same to show that my period of abstinence had ended.

So there it was, 1 pint and a bit more of dark beer and a golden Tiger: sweet, fizzy and kind of cloying.

It wasn’t as flavourful nor as amazing as I thought it’d be.

In fact, the beer bit into my stomach and it churns and churns and churns (although I think that a meal of ma la beef  麻辣牛肉 might have caused the gurgles). Regardless, the drink was a psychologically satisfying reward.

Best to mark the end of cold turkey days and as good bye to chug-a-lug beers.

Week 12.5: Working & Working Out

Took a job at Reader’s Digest proofreading their June 2011 issue. I’m expected to be in for 8 hours daily. Now this really crimps my exercise routines – I used to be able to do them whenever I wanted to do.

Still, I don’t think it’s an either-or situation. I can have it all along with my other freelance work.

My plan:

1. Wake up earlier
2. Work whenever I’m in transit.

Of course, things don’t always fall in place.

I’ve tried to wake up earlier. But it didn’t work out. And it’s just head-spinning to type in transit. Maybe it’s just a matter of getting used to it.

I’ll find out in the next week.

Achievements

Front Day: Completed.

Back Day:  Done.

Running Day:  Trialed.

Goals

Dates: 19-20 Apr

• +1 to all Push Ups (26 X Standard; 24 X Inclined Push Ups ) 
• +1 kg to all weights

Training Routines

Dates: 12 – 13 Apr (more like the entire week) 

Front Day

Exercises (3 Sets)
Weight: 20 kg/side

1. 10 X Arnold Presses
2. 10 X Squats

Weight: 20 kg

1. 40 sec Isometric Squats

Unweighted

1. 20 sec Single-Leg Isometric squats
2. 24 X Standard; 22 X Inclined Push Ups
3. 7 X Pull Ups

Back Day

Exercises (3 Sets)
Weight: 20kg/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)
   

Week 12: What to Do When Injured

Damage to my knee wasn’t as bad as I thought it’d be. All praise the knee sleeve that compressed and held my knee together.

Image from Smallbites

It’s just a matter of easing back into my routines with a stability focus. But it really sucked being out the picture just when I was about to crack 20 kg (which I did over the weekend anyways).

That brings me to my next point…

What to Do When Injured

• RICE (Rest; Ice; Compress; Elevate) the injury. It helps to bring down the swelling. Any swelling is natural, but you can’t start healing until it goes down.
• Try active recovery (basically limb mobilisation) to keep the injured area limber and mobile.
• Eat well, but not too much. After all, you’re pretty much out of it until you’ve recovered.
• Stay off booze. It’ll numb the pain but too much interferes with the healing.
• Sleep as much as you can. Most healing occurs when you’re asleep.
• Keep your spirits up. It sucks being in pain, but you don’t have to compound it by being depressed. Watching a funny movie, hang out with friends, get laid. Whatever makes you happy. 
• Be patient. You will eventually get better.

Bone Dry Days: 58 (since 12 Feb)
Bet Days: 56/60 (since 14 Feb)

Achievements

Pressing 20 kg for upper body workouts now! Woot!

Front Day: Completed.

Back Day:  Done. Deadlifts were a go.

Running Day:  KIVed.

Goals

Dates: 12-13 Apr

• +20 sec to single-leg Isometric squats
• +10 sec, +20 kg to Isometric Squats (40 sec; 20kg)
• +1 to Pull Ups (7 X)
• +10 sec to Planks

Training Routines

Dates: 9 – 10 Apr 

Front Day

Exercises (3 Sets)
Weight: 20 kg/side

1. 10 X Shoulder Presses

Unweighted

1. 10 X Isometric Squats (30 sec)
2. 24 X Standard; 22 X Inclined Push Ups

Back Day

Exercises (3 Sets)
Weight: 20kg/side

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

Unweighted (4 sets)

1. 6 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
3. 2 min of Skipping Rope

Nightly

3 sets

1. Planks: side & front & back (30 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)
   

Week 11.5: Recovery

Took a week off to rest my knee. It still creaks but at least it’s no longer stiff and swollen.

I’ll be doing some active recovery (isometrics mostly) and core work. Hopefully, it’ll get better in a bit.

Bone Dry Days: 55 (since 12 Feb)
Bet Days: 53/60 (since 14 Feb)

Achievements

Meh

Goals

Dates: 9-11 Apr

• Isometrics only
• Upper body work

Training Routines (All KIV)

Dates: NA 

Front Day

Exercises (3 Sets)
Weight: 18.5 kg/side

1. 10 X Squats
2. 5 X Reverse Lunge with Shoulder Presses
3. 10 X Arnold Presses
4. Isometric Sumo Squats (30 sec)

Unweighted

1. 23 X Standard; 21 X Inclined Push Ups

Back Day

4 sets 

1. 6X Lizard Crawl
2. 10 X Straight-leg Deadlifts
3. 10 X 2-armed Dumbell Snatch 

Exercises (3 Sets)
Weight: 18.5 kg/side

1. 10 X Shrugs + hold for 10 counts on last rep

Unweighted (4 sets)

1. 21 X Inclined Push Ups  
2. 6 X Pull Ups
3. 7 X Single-arm Inverted Rows + hold for 10 counts on last rep 
4. Isometric holds (10 sec)

Runs

1. 5kg runs (1.25 km)
   Timing: 10:54; Total: 1.25 km; Speed: 6.88 km/h; Ave rest: 0 sec
2. 2.5 km
   Timing: 20:0; Total: 2.5 km; Speed: 7.5 km/h; Ave rest: 0 sec
3. 2 min of Skipping Rope

Nightly

3 sets

1. Planks: side & front & back (30 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)

Week 11: Hmmm… I Give Up BBalling

Went to Bball in Hougang. It was a shock on two fronts: my first brush with a zone-turned-to-man defence (I usually play either-or, not this hybridised version) and my knee gave out.

Carlos Boozer in the post (from Yahoo! Sports)

It didn’t collapse. But it creaked, cracked and felt like I was dragging a dead leg around during the whole game.

That sucks.

Looking at it, my biggest problem is balance and explosive power. I think I’ll start a series of pylometric exercises during my running day, and conduct balancing exercises for the rest of the time.

My will be done…. in week 12.5 or 13.

Bone Dry Days: 50 (since 12 Feb)
Bet Days: 48/60 (since 14 Feb)

Achievements

Front Day: Completed. Ready for 20kg.

Back Day:  Boleh.

Running Day:  Somewhat faster than I thought I’d be.

Goals

Dates: 4-6 Apr

• +1 to Push Up Routines (24 X Standard; 22 X Inclined Push Ups)
• +1 to Single Arm Inverted Rows (8 X)
• +1 to Pull Ups (7 X)
• +1.5kg to weights (20 kg)

Training Routines

Dates: 31 Mar – 3 Apr 

Front Day

Exercises (3 Sets)
Weight: 18.5 kg/side

1. 10 X Squats
2. 5 X Reverse Lunge with Shoulder Presses
3. 10 X Arnold Presses
4. Isometric Sumo Squats (30 sec)

Unweighted

1. 23 X Standard; 21 X Inclined Push Ups

Back Day

4 sets 

1. 6X Lizard Crawl
2. 10 X Straight-leg Deadlifts
3. 10 X 2-armed Dumbell Snatch 

Exercises (3 Sets)
Weight: 18.5 kg/side

1. 10 X Shrugs + hold for 10 counts on last rep

Unweighted (4 sets)

1. 21 X Inclined Push Ups  
2. 6 X Pull Ups
3. 7 X Single-arm Inverted Rows + hold for 10 counts on last rep 
4. Isometric holds (10 sec)

Runs

1. 5kg runs (1.25 km)
   Timing: 10:54; Total: 1.25 km; Speed: 6.88 km/h; Ave rest: 0 sec
2. 2.5 km
   Timing: 20:0; Total: 2.5 km; Speed: 7.5 km/h; Ave rest: 0 sec
3. 2 min of Skipping Rope

Nightly

3 sets

1. Planks: side & front & back (30 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)