Fitness Fabulous: January 2012

31 January 2012

Workout Of The Day - 29, 30, 31 January 2012

The Girlfriend & I - Sentosa! Loving our new look.

The past few days are just WODs after WODs. Its days like today when I wake up at 5.20am for work and get back home at 9.20pm and still do a light WOD - that I feel remarkably tired. Not physically. Just beat.

WODs these 3 days are a lot on squats, weighted push ups, L-sits (up to 20seconds!), calf raises, push presses. The simple moves. But heavy and as many reps as I can manage. Working along the lines of 'changing the intensity / volume'.

25 January 2012

Workout Of The Day - 25 January 2012

Back to work, back to workouts & cleaner food (lesser Chinese New Year goodies). The letdown today is that the foodstall that sells pretty decent 'clean' food is still closed for the holidays. That's rice for lunch. Crap.

WOD
2 rounds of

30 weighted push ups (12.5kg)
15 L pull ups
20 front squats (50kg)
50 calf raises (50kg)
5 push presses (50kg)

Followed by

20 weighted push ups (12.5kg)

24 January 2012

Workout Of The Day - 24 January 2012

That's me in the old Crossfit Hub premises. Really liked the big spaces there!

Today I took my Mum for an early morning (6am!) workout at the park, since she highlighted she always wanted to jog a bit but not sure how to really get about it.

WOD

Walk 1.5km
5 sets of 100m sprints
3 sets of 80m walking lunges

We finished up the workout and was home by 7am. Had a great breakfast (eggs with mushrooms and chicken fillet!) and I'm off to Chinese New Year visiting over at the Girlfriend's later.

Top Ten Reasons Why You Shouldn't Run Barefoot - I think the list can get even longer.

23 January 2012

Workout Of The Day - 23 January 2012

Today being the first day of the Chinese New Year (read: more time to sleep - 9 hours!), means that I should really utilize today's free time to train really hard till it hurts so bad!

WOD
3 rounds of

30 weighted push ups (12.5kg)
10 deadlifts (50kg)
12 front squats (50kg)
50 calf raises (50kg)

Is Soy Healthy? - Yes, Soy is bad for you.

Why You Need Saturated Fat - This ought to help clear the bad rep that fat has got over the years.

Workout Of The Day - 22 January 2012

Its the first day of Chinese New Year and I spent the day over at the Girlfriend's. We managed to squeeze in a WOD in between the dinner and the food preparation.

WOD
4 rounds of

40 push ups
15 pull ups
3 sets of 10 sec L sits
40 air squats
15 KB sumo deadlift high pulls

Its past 1AM and its really time to sleep! I shall try to WOD heavy tomorrow.

18 January 2012

Rest Day - 18 January 2012

This makes body weight lunges a lot less tiring, yes?

Today is an active recovery / rest day. Feels good to have one after all these lifting. Makes body weight exercises feel so much easier. Otherwise I'll usually never be able to go for 5 rounds for anything that involves a barbell. Overload training (the barbell) is really more than just medicine.

Active Recovery
5 rounds of

10 L pull ups
20 alternate leg lunges

The ON Whey is depleting. And I ought to get 2 more pieces of 5kg's for the barbell. Like how I always tell myself - I can only be better. And I will. I lost quite a bit of weight during my last Army Reservist (no opportunity to train, Faileo meals). I'm still not yet crossing my 60kg body weight mark. Its a personal milestone for me - it'll be the heaviest I've ever been my entire life.

2012, lets rock. Lets see how this year will turn out for me! With the Girlfriend motivating me always, I shall PR my way through the year.

17 January 2012

Workout Of The Day - 17 January 2012

Took off 'earlier' from work today - which means no excuse to go easy on today's workout. Its back to the basics - push ups, squats, calf raises (I hate my calves and I'm going to make them awesome. Just wait and see)

WOD
4 rounds of

30 weighted push ups (12.5kg)
10 front squats (50kg)
50 calf raises (50kg)

Came across this somewhere. Its a MRI scan of 3 persons. What's important is to note their age and their physical lifestyle. If it looks so different on the inside, I'm sure it'll look even worse on the outside.

So, look at the 3rd image and don't stop working out!

16 January 2012

Workout Of The Day - 16 January 2012

Its been a while since I blogged, finally got my ass down to this again. Its 2012. Its all about goal-setting and goal-achieving.

Which means I have to work even harder. It'll be shit-tiring, but, mediocrity, I can't accept.

Let's go, 2012! Let's get stronger than the year before, more powerful, more muscularly-denser, work more on my weak points, eliminate routine, eat cleaner, eat a larger variety of foods, spend more time with my Girlfriend, blog more, achieve more at the workplace!

WOD
2 rounds of