Fitness Fabulous

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

2012-01-31T22:28:00.001+08:00

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'.

Workout Of The Day - 25 January 2012

2012-01-25T21:36:00.000+08:00

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)

Workout Of The Day - 24 January 2012

2012-01-24T08:49:00.001+08:00

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.

Workout Of The Day - 23 January 2012

2012-01-23T20:28:00.001+08:00

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

2012-01-23T01:31:00.001+08:00

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.

Rest Day - 18 January 2012

2012-01-18T22:28:00.000+08:00

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.

Workout Of The Day - 17 January 2012

2012-01-17T21:03:00.000+08:00

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!

Workout Of The Day - 16 January 2012

2012-01-16T23:00:00.002+08:00

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

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

Milk & Insulin - not really what I wanted to hear about milk.

This is one ripped Crossfit dude:

Workout Of The Day - 9 January 2012

2012-01-09T21:01:00.000+08:00

Haven't been blogging as religiously as I would like, but that doesn't mean I didn't have my WODs as religiously as I could!

WOD
2 rounds of

20 weighted push ups (12.5kg)
10 deadlifts (50kg)
20 alternate leg lunges (50kg)
50 calf raises (50kg)

Followed by

20 weighted push ups (12.5kg)
50 calf raises (50kg)

Workout Of The Day - 4 January 2012

2012-01-04T21:09:00.000+08:00

Today is a workout at home with the barbell again!

WOD

30 weighted push ups (12.5kg)
10 L pull ups
10 deadlifts (50kg)
10 barbell thrusters (50kg)
50 calf raises
30 weighted push ups (12.5kg)
10 L pull ups
10 deadlifts (50kg)
10 barbell thrusters (50kg)
50 calf raises
30 weighted push ups (12.5kg)
10 L pull ups
10 deadlifts (50kg)
10 front squats (50kg)
50 calf raises

Muscles - Healthy muscles. More than just vanity.

Identical Twins - Nature, nurture, or more?

Workout Of The Day - 30 December 2011

2011-12-30T23:04:00.000+08:00

Best ham ever! FTW.

Christmas is over and the coming weekend is the New Year. I had an awesome last week over at the Girlfriend's!

WOD

20 weighted push ups (12.5kg)
10 L pull ups
10 barbell thrusters (50kg)
50 calf raises (50kg)
20 weighted push ups (12.5kg)
10 L pull ups
10 front squats (50kg)
50 calf raises (50kg)
20 weighted push ups (12.5kg)
10 L pull ups
10 squat clean & presses (50kg)
50 calf raises (50kg)

Rest Day - 28 December 2011

2011-12-28T21:22:00.001+08:00

Today is more of an active recovery day. I still haven't gotten back the routine of work.

Active Recovery
2 rounds of

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

Spent the evening at home watching The Incredible Hulk. That is one ripped beast. What else can I say - I can only get better with time.

An Open Letter To Kids and Teens About Lifelong Health - wish I discovered all these when I was back in Primary school. Like most (I reckon), I'm using my 'older days' to catch up. But truthfully, I am stronger now than when I was at any point of time before this age.

Workout Of The Day - 27 December 2011

2011-12-27T21:36:00.000+08:00

My triceps are sore from yesterday's (pretty heavy) barbell thrusters! Went a bit easy on today's WOD as I'm feeling pretty pooped from work too. Changed the routine today a little - I must say this slight change feels pretty good. And for a personal best, I can do a 10 second L-sit with good form!

WOD
2 rounds of

20 weighted push ups (12.5kg)
4 x 10second L-sits
10 front squats (50kg)
50 calf raises (50kg)

Workout Of The Day - 26 December 2011

2011-12-26T15:45:00.004+08:00

Its the day after Christmas today, weather-wise I must say it is less rainy, but cloud cover is still persistently thick. I can't wait for the skies to clear up again so the Girlfriend & I can make our way to the sands of Sentosa to catch some Sun!

It was a great Christmas gathering at the Girlfriend's place - lots of food, and nearly overdosed on meat! We had quite a good deal of cakes & cookies too.

And of course, its back to the WOD's today! The barbell thruster felt mercilessly heavy. Couldn't get myself to do it in the third set.

WOD

20 weighted push ups (12.5kg)
10 L pull ups
10 deadlifts (50kg)
10 barbell thrusters (50kg)
50 calf raises (50kg)
20 weighted push ups (12.5kg)
10 L pull ups
10 deadlifts (50kg)
10 barbell thrusters (50kg)
50 calf raises (50kg)
20 weighted push ups (12.5kg)
10 L pull ups
10 deadlifts (50kg)
50 calf raises (50kg)

Its back to work tomorrow, shall have a long day at work to catch up and make progress so that I can 'even out' my other days!

Rest Day - 24 December 2011

2011-12-25T01:10:00.000+08:00

Sore in the hams and glutes today after yesterday's lift - not forgetting it has been over two weeks since I lifted consistently, due to Army Reservist. So today is more like an active recovery day.

Rest Day

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

I seriously believe I can have damn nice legs as long as I train really hard at it. All the years of long runs have left me with sinewy legs. I will squat, lunge, calf raise, sprint heavily, till my legs become like steadfast buttress roots. 6 months - by mid 2012 - is my dateline for this intermediate goal. Plus, my Girlfriend has damn strong legs. I don't see why I can't have strong legs for her too!

How The Bears Learned To Stop Worrying - a real good read.

Glute Ham Raise w/ Subs from CrossFit Verve on Vimeo.

Workout Of The Day - 23 December 2011

2011-12-24T00:55:00.000+08:00

BMI - it's really bullshit, no?

Finally, I'm out-processed from my Army In-Camp Training. Met great commanders and riflemen, great jokers, and new friends too. I am fortunate to work with a bunch of great commanders and riflemen too. So I know it won't suck too bad, knowing that the next In-Camp Training is in August.

The downside to this is that: (1) there is a lot of gluten and non-Paleo food served in the cookhouses, and (2) there is no 'proper' place to workout - i.e. no Olympic barbell, no parallel bars - just a slope and a pull up bar.

Was feeling really down and upset so I just had to workout to get it out. I don't feel totally okay actually, but at least a tad better than just now.

WOD
3 rounds of

20 weighted push ups (12.5kg)
10 L pull ups
10 deadlifts (50kg)
10 front squats (50kg)
50 calf raises (50kg)

Eating Cookies Versus Cereal For Breakfast - which is better?

Workout Of The Day - 11 December 2011

2011-12-11T21:49:00.001+08:00

Haven't been working out hard enough, due to dinners and celebrations of late. December is an easily non-paleo month indeed! Me and the Girlfriend did something very Mark Sisson today - we toured the Horticulture Park, hand in hand!

Tomorrow marks the start of my High-Key In Camp Training. Something really new for me. I hope I don't screw it up!

WOD
2 rounds of

40 weighted push ups (12.5kg)
20 L pull ups
10 deadlifts (50kg)
10 front squats (50kg)

Discovering The Art Of Fit - another Primal transformation.

How To Fuel A Marathon - not that I like marathons, but this offers a good perspective to things.

Workout Of The Day - 6 December 2011

2011-12-06T22:22:00.001+08:00

WOD
3 rounds of

20 weighted push ups (12.5kg)
10 L pull ups
10 deadlifts (50kg)
10 front squats (50kg)
50 calf raises (50kg)

Workout Of The Day - 3 December 2011

2011-12-03T23:45:00.001+08:00

Had a feast (BBQ grass-fed beef) yesterday with the Girlfriend, and more beef today, leaving me really psyched up for the workout. Plus, seeing the Girlfriend working out just makes me want to get stronger for her - had a great workout with the barbell at home!

WOD

20 weighted push ups (12.5kg)
10 L pull ups
10 deadlifts (50kg)
25 calf raises (50kg)
10 squat clean and presses (50kg)
20 weighted push ups (12.5kg)
10 L pull ups
10 deadlifts (50kg)
25 calf raises (50kg)
10 squat clean and presses (50kg)
20 weighted push ups (12.5kg)
10 L pull ups
10 deadlifts (50kg)
50 calf raises (50kg)

Workout Of The Day - 28 November 2011

2011-11-28T20:20:00.001+08:00

Had a good day at KeppelGames yesterday - am thankful for my really fast-running relay team, bringing us in at 1st place. Finished up the day's event with 20 bar muscle ups before it was lunch and dinner with the Girlfriend! Her exam will be over and we're celebrating it with a workout at Singapore Weightlifting Federation tomorrow!

Its back to some barbell work - giving my body a break from the sprints I've been having. Upped the weighted push ups to 12.5kg - via more sticky tape!

WOD
2 round of

20 weighted push ups (12.5kg)
10 L pull ups
10 deadlifts (50kg)
10 front squats (50kg)

Follow by 2 rounds of

20 weighted push ups (12.5kg)
10 L pull ups
10 deadlifts (50kg)

Protein might ward off sleepiness - yes indeed.

Workout Of The Day - 25 November 2011

2011-11-25T20:28:00.001+08:00

Mark Sisson, of Mark's Daily Apple.

Its back to the barbells for today - simple, light, and pretty 'standard' stuff since I don't want to bust my legs as the race day is this Sunday. Thinking of it alone is so stressful!

WOD
3 rounds of

20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)
10 front squats (50kg)

About Mark Sisson - Role model for all of us teenagers, young adults, middle-aged adults, or even retirees! How do you want to be when you're 55?

Pulling Mechanics By Rippletoe (pdf) - its like watching a video tutorial in slow motion, in words.

Online gif creator

Rest Day - 21 November 2011

2011-11-23T20:30:00.001+08:00

Full hip extension, powerful shrug, and the barbell goes weightless for a moment - and make a quick transition to bring your elbows up so that the bar comes to rest in a rack position.

Scapula, back, hams, quads and glutes are really sore now, due to Monday's WOD at SWF. Today is plenty of push ups and air squats to aid the recovery process. Tomorrow's the last training for the 4x400m, of which the race day is this coming Sunday. We haven't really tried baton passing yet.

Paleo - probably one of the best articles I've read so far.

Workout Of The Day - 21 November 2011

2011-11-21T22:38:00.001+08:00

Its down to SWF for a workout today. Its back to deadlifts, front squats, and squat cleans. I like how the environment lets me go as heavy as I want - I'm only limited by myself.

WOD

30 deadlifts (80kg)
30 front squats (63kg)
20 (I lost count?) squat cleans (63kg)
6 sets of 6 kettlebell swings (20kg)

Its back to track & field training tomorrow, and another on Thursday. Friday better be some damn good barbell WOD at home. I'll be so busted tired by the end of this week!

Rest Day - 20 November 2011

2011-11-20T18:13:00.001+08:00

Today is more of an active recovery day - back to basics - weighted push ups, L pull ups, and pretty easy deadlifts at 50kg.

Active Recovery
3 rounds of

20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)

Schwartz's Crossfit Games Day 1 from zak gott on Vimeo.

Workout Of The Day - 19 November 2011

2011-11-20T09:00:00.001+08:00

Back to the barbells again before heading out to meet the Girlfriend! This WOD must be like my 'standard' WOD or something, but I hope the lack of variety doesn't kill me.

WOD
3 rounds of

20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)
10 front squats (50kg)

Rest Day - 18 November 2011

2011-11-18T22:20:00.001+08:00

Today is Rest Day - my calves and hams are aching from yesterday's great 400m sprints. Weekends with the Girlfriend - an antidote to the lousy work week.

Workout Of The Day - 17 November 2011

2011-11-17T20:52:00.001+08:00

Back to Track & Field training today. Took the chance to do the sprints in barefoot, and took my time trails for 400m - coming in at 1min 1.93seconds. Phew!

WOD

400m time trial
3 sets of 400m sprints

And in conclusion my strategy is to stay close behind the second / third runner and burst out max at the last 100m or so. I got to train so hard because I don't have much time left, race day is 2 sundays from now!

Weekend is nearing, which means I get to see the Girlfriend soon! She'll be busy mugging for her finals, so I want to be there alongside her.

Workout Of The Day - 16 November 2011

2011-11-16T20:49:00.001+08:00

Its back to track & field tomorrow, I'm pretty afraid I'll mess up on race day.

WOD

20 weighted push ups (10kg)
10 L pull ups
10 squat clean & presses (50kg)
20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)
10 front squats (50kg)
10 push presses (50kg)
20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)
10 front squats (50kg)

Workout Of The Day - 15 November 2011

2011-11-15T20:15:00.001+08:00

Made it for the project milestone - means some space to breathe!

Back to the barbells today for the WOD.

WOD

20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)
10 sumo-deadlift-high-pulls (40kg)
10 push pressed (40kg)
20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)
10 sumo-deadlift-high-pulls (40kg)
10 push pressed (40kg)
20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)
20 weighted push ups (10kg)

Women Running Into Trouble - been down that route, never want to head back ever again.

Workout Of The Day - 13 & 14 November 2011

2011-11-14T22:20:00.001+08:00

My idea of how I want to be when I'm old. Its a journey, it starts now, so those who ridicule me will, sadly, pay for it in future.

Yesterday's plan to workout at the stadium with the Girlfriend was left cancelled due to the heavy downpour. Managed a bodyweight workout at her place instead - pull ups, push ups, air squats. Had the great fortune to have her press my back down during push ups - whilst I helped her with pull ups!

Working through the weekend always leaves me really shagged out - today's workout with the barbells is very toned down - too tired!

WOD

20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)
10 front squats (50kg)
20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)
10 push presses (40kg)
20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)

Workout Of The Day - 11 November 2011

2011-11-11T20:30:00.001+08:00

Its back to the sprint training again, considering the track & field event is at the end of this month.

WOD

4 sets of 400m sprints
3 rounds of

20 weighted push ups (10kg)
10 L pull ups

Will be working through the weekend - but getting to meet the Girlfriend after work will simply make my day again.

Strong Awesome - a primer on protein.

Workout Of The Day - 9 November 2011

2011-11-09T21:08:00.000+08:00

Nasty air quality onboard and ran out of water at work due to the heat inside compartments - it feels good to be home with proper air quality and natural ventilation. Its back to the barbells today. No clue how many squat clean and presses I did, I just kept on at it till I'm gassed.

WOD

20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)
30(?) squat clean and presses (50kg)

Workout Of The Day - 7 & 8 November 2011

2011-11-08T20:59:00.001+08:00

Yesterday was my first WOD over at Singapore Weightlifting Federation (SWF) - it was a great new experience - plus I get to workout with my dearest Girlfriend, something for me to die for. But now she is down and feeling terrible with gastric flu. The best way one can describe me as spiritual is zero, but I truly pray for her to be well and back on her feet again, with her occasional knees and hooks to my face. I miss that.

WOD
Back Squat 5-3-3-1-1-1-1 (last 1 at 82kg)
10 squat clean and press at 40kg
5 squat clean and press at 60kg

Had a terribly long day at work onboard in that overly hot, stiff compartment, it must be at least 32 degrees Celsius there. And working with people who are just everything short of initiative - nearly losing my voice today at work.

WOD
2 rounds of

20 weighted push ups (10kg)
10 L-pull ups
10 deadlifts (50kg)
10 front squats (50kg)
10 push presses (40kg)

Followed by

20 weighted push ups (10kg)
10 L-pull ups
10 deadlifts (50kg)
10 push presses (40kg)

How The Apple Took Over The Planet - it's like evolution & history.

Workout Of The Day - 4 November 2011

2011-11-04T21:27:00.000+08:00

Yesterday was being the 'stand-in coach' for the Track & Field, it was back to intervals, due to the rain - so it was back to burpees, air squats, sprints along the corridor, stair sprints, walking lunges, more burpess and air squats.

Pretty fun stuff, plus that workout left my body less sore than before it. And following that was blissful couple-time with the Girlfriend. Happiness is a very big part of living, no?

Today is back to the barbell at home. The skin on my right palm is still ripped but it has already 'dried up' so I can address the bar pretty decently - but no C&J or heavy cleans that will rip the skin out.

WOD
3 rounds of

20 weighted push ups (10kg)
10 L-pull ups
10 deadlifts (50kg)
10 front squats (50kg)
10 push presses (40kg)

Followed by

20 weighted push ups (10kg)
10 L-pull ups

A Case Study On Sprinting - Usain Bolt - Sprints, love them.

The Teeth Don't Lie - "he never found a heatlhy group of people eating a vegetarian diet" - facepalm, vegetarians.

Why Olympic Lift - makes me want to do a Clean & Jerk.

Workout Of The Day - 2 November 2011

2011-11-02T20:25:00.003+08:00

Today's WOD is more like a recovery - I am really sore in the hams and back and scapula - must be all that 1.5BW deadlifts on Monday. Tomorrow is the KeppelGames - Track & Field training session, and after that its a going to be a lovely dinner with the Girlfriend.

This was on the broadcast at work. Can you figure what's wrong with it?

WOD
4 rounds of

20 weighted push ups (10kg)
20 overhead plate squats (10kg)
2 sets of 5 seconds L-Sits

Managing Your Mitochondria - lifting heavy and sprints!

The World Of Crossfit - a review by a leading men's magazine.

Rest Day - 1 November 2011

2011-11-01T20:37:00.000+08:00

Today is Rest Day - my hams, arms and back are pretty sore from yesterday's smashing WOD over at Cross Fit Hub. Did some push ups and air squats for recovery sake. Must be the 95kg deadlifts. I could never have imagined doing that at all.

Super Sized Mother Determined To be World's Fattest Woman - just plain selfish she is.

Workout Of The Day - 31 October 2011

2011-10-31T22:02:00.000+08:00

Today's WOD is pretty heavy but it is really good - been looking forward for some really heavy lifts - and there you go, 1.5BW deadlifts. I sure grunted like hell just to hoist the weight up to a hang position.

And I really hate sandbags - sandbag runs really reminds me of the SOC run-down.All the more we should do it more. Attack the weaknesses!

Warm Up

10 sandbag front thruster & back thruster
50 meter sandbag run
8 sandbag front thruster & back thruster
50 meter sandbag run
6 sandbag front thruster & back thruster
50 meter sandbag run
4sandbag front thruster & back thruster
50 meter sandbag run
2 sandbag front thruster & back thruster
50 meter sandbag run
Sandbag run 6 floors

WOD
10 rounds of

5 deadlifts, 1.5 BW (95kg!)
10 pull ups

Eggs - Eggs for me and the Girlfriend for our breakfast!

Workout Of The Day - 29 October 2011

2011-10-29T21:35:00.000+08:00

Its back to sprints today, after several days of raining evenings - I know, because I come home from work with wet socks and boots. I suppose getting wet several days a week at work is pretty usual for my line of work. All the more I should eat clean, eat big, lift heavy and hard, sprint as fast as I can, and sleep like a baby.

WOD

5 sets of 100m sprints
3 sets of 4 x 20m shuttle sprints
1 set of 50m uphill sprint
40 weighted push ups (10kg)
20 overhead presses (40kg)

Nutrition and Health in Agriculturalists and Hunter-Gatherers - scienctific stuff, I like.

The Perfect Primal Omelet - Mark Sisson's take.

The Lowdown on Lectins - again, leaky gut.

Workout Of The Day - 28 October 2011

2011-10-28T21:10:00.000+08:00

WOD
2 rounds of

20 weighted push ups (10kg)
10 L pull ups
10 front squats (50kg)
5 overhead press (40kg)

Followed by

20 weighted push ups (10kg)
10 L pull ups
5 squat clean and presses (50kg)

Today's a pretty light (volume-wise) workout. Just need to lay off the heavy for a while before I can go heavy and hard again.

Workout Of The Day - 27 October 2011

2011-10-27T20:52:00.000+08:00

At a consistent body weight of 59kg now, I can't wait to hit a consistent 60kg by end of 2011. There is only two ways to this - getting better or worse - just 'maintaining' is simply, too mediocre. Goal-setting, then setting out to hit them, is the perfect way for me to avoid mediocrity, something that comes along too comfortably and easily for us.

WOD
2 rounds of

20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)
10 front squats (50kg)
5 overhead presses (40kg)

Gluten & Celiac Disease - again, worth a read.

Workout Of The Day - 23 October 2011

2011-10-23T22:33:00.000+08:00

I was practically struggling the last 2 days to not to succumb to flu, and I did it - I'm back on my feet today, with the same raging hunger! Was a great day over at the Girlfriend's place, she always sets everything right for me (zero cortisol, literally!)

WOD
2 rounds of

20 weighted push ups (10kg)
10 L pull ups
5 squat clean & presses (50kg)
10 deadlifts (50kg)
10 front squats (50kg)
20 calf raises (50kg)
10 barbell rows (40kg)
10 overhead press (40kg)

Followed by

20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)
10 front squats (50kg)
20 calf raises (50kg)

Had Shabu Shabu with the Girlfriend - something Paleo for us (except the toufu, perhaps). Weekday dinners with her, something so simple, something so easily to be taken granted for, but I will always cherish the company with her!

Rob Orlando does the Deadlift:

Workout Of The Day - 19 October 2011

2011-10-21T20:21:00.000+08:00

Today is back to sprints day. Am feeling a little under the weather. Must be all that rain and dust at work. I really need to get more sleep. Feeling pretty bad.

WOD

6 sets of 100m sprints
1 set of uphill sprint
10 bar muscle ups
10 parallel bar dips
20 burpee pull ups
20 parallel bar dips

Managing Your Mitochondria - Symbiosis at its best.

Workout Of The Day - 19 October 2011

2011-10-19T21:10:00.000+08:00

Rainy day, so its back to the barbells for today's WOD.

WOD

20 weighted push ups (10kg)
10 L pull ups
10 barbell thrusters (50kg)
20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)
20 weighted push ups (10kg)
10 L pull ups
10 front squats (50kg)
20 weighted push ups (10kg)
10 L pull ups
20 calf raises (50kg)
5 of 5 second L-sits
10 front squats (50kg)
5 of 5 second L-sits

Rest Day - 17 October 2011

2011-10-17T20:35:00.000+08:00

I'm sore all over in the legs from all that front squats over the weekend. Today's active recovery should get it all fixed.

Active Recovery
2 rounds of

20 weighted push ups (10kg)
10 L-pull ups
15 overhead bumper plate squats (10kg)

Workout Of The Day - 16 October 2011

2011-10-16T22:58:00.000+08:00

Its back to squats again. I need more legs, which means more squats, as heavy as they can be. I think my arms are pretty beat as I have problems cleaning the bar to the rack position for the front squats even.

Tomorrow shall be a no-lift day - back to sprints tomorrow, or a rest day. Right now I'm sore in the quads, hams, calves, glutes, from all that track intervals, squat clean & presses, and front squats. No gay-ass bicep curls for me.

WOD
3 rounds of

30 weighted push ups (10kg)
10 L-pull ups
10 front squats (50kg)
20 calf raises (50kg)

In response to this great recipe I stumbled upon (Gluten Free Apricot Power Bars), here's the attempt by the Girlfriend and I:

We modified - removed the chocolate chips as called for in the recipe, and added cocoa powder, as well as some ON whey protein, and some dried mango as well. The Girlfriend's the culinary expert - I love my Girlfriend!

Knots - what it means and how you un-knot them.

Workout Of The Day - 15 October 2011

2011-10-16T00:14:00.000+08:00

Awesome. I want to be THAT strong, really.

Had a morning WOD at home with the barbell - if I keep this up diligently I shall be able to add more weights to the current lift.

WOD

40 weighted push ups (10kg)
10 L-pull ups
8 squat clean & presses (50kg)
10 L-pull ups
10 deadlifts
10 L-pull ups
10 front squats
40 weighted push ups (10kg)
10 L-pull ups
6 squat clean & presses (50kg)
10 L-pull ups

ON Malt Chocolate Whey and Fruits on the side - before bedtime.

More than you wanted to know about rice - Conclusion: Sweet Potatoes > Rice > Bread and Pasta.

Workout Of The Day - 13 October 2011

2011-10-13T21:45:00.000+08:00

NTU.

Its back to Track & Field today - training for the Keppel Games - and today is 400m intervals, which totally gassed me out. On the way home I popped by the pull up bar and knocked out another short WOD.

WOD

6 sets of 400m intervals, < 1min 30sec for each round
15 bar muscle ups
15 parallel bar dips
15 burpee pull ups
15 parallel bar dips

On a side note - tomorrow is time with the Girlfriend! Doesn't matter if its a WOD or to accompany her with her studies or to roam around Town - the time with her always rocks!

Gluten Free Apricot Power Bars - Looks really good. And I'd mix some apricots for prunes.

Recovery Point #1 - Protein - Thankfully I have ON Whey at home!

Wow, I can never do any of this. Damn cool:

Workout Of The Day - 11 October 2011

2011-10-11T20:41:00.001+08:00

Back to barbells today. Yesterday's sprint WOD left me really sleepy at work today. Think I fell asleep at least 5 times on my desk. I think I really need some more sleep.

WOD
2 rounds of

20 weighted push ups (10kg)
10 L-pull ups
5 squat clean & presses (50kg)
10 ring dips

Followed by

20 weighted push ups (10kg)
10 L-pull ups
10 ring dips

40 Years Of Insight

Shakes at midnight - I take mine at night.

Workout Of The Day - 10 October 2011

2011-10-10T21:27:00.001+08:00

Its a sprint & bodyweight WOD today, and that means giving my shoulders a break from all that presses, cleans, and push ups.

WOD

Run 500m
5 sets of 100m sprints
5 burpee pull ups
5 parallel bar dips
5 burpee pull ups
5 parallel bar dips
5 bar muscle-ups
5 parallel bar dips
5 burpee pull ups
5 parallel bar dips
5 burpee pull ups
5 parallel bar dips

Bar muscle ups!

Hardwarezone Discusses The Ectomorph - please, please let me gain muscle mass.

Flat Feet Treatment - I don't have flat feet, but a good read on barefoot-ing.

This video is so epic:

Workout Of The Day - 9 October 2011

2011-10-09T16:38:00.000+08:00

59-60kg. Most people don't believe that's me.

No WOD at Cross Fit Hub today - so its back to the barbells! Tomorrow shall be a sprint session. Got to work on my sprints for the KeppelGames Track & Field. I have this strong feeling I'm probably going to be fielded for the 400m mens relay - 1min 5sec at the last trials

WOD
3 rounds of

20 weighted push ups (10kg)
10 L-pull ups
10 deadlifts (50kg)
10 ring dips
10 front squats (50kg)
20 calf raises

Followed by

20 weighted push ups (10kg)
10 L-pull ups
10 ring dips

Yesterday I stepped on the scales - 60kg, and today 59.6kg - and I'm really happy as I'm not too far from my goal of at least a body weight of 60kg by the end of 2011. It means a great deal to me as I've never hit the big '6' before in this 27 years of my life.

I really want to succeed in making this goal come through so that I can use this to motivate myself to hit 62kg by March 2012, and 64kg by June 2012. If I get all that by June - I know I'm doing it all right and I just need to keep going at it harder, better, smarter.

And the Girlfriend has been my source of motivation, on top of her helping - she feeds me lots of lean chicken breasts and greens whenever I'm over her place! And today was Kang Pao chicken, nice!

From Mark's Daily Apple - to me, this one takes the cake:

Workout Of The Day - 6 October 2011

2011-10-06T21:12:00.002+08:00

Really sluggish today. Think I really need more sleep - its dreadful being so sleepy at work.

WOD
2 rounds of

20 weighted push ups (10kg)
10 L-pull ups
15 barbell thrusters (45kg)
10 deadlifts (50kg)
20 calf raises (50kg)
10 ring dips
3 sets of 10second L-sits

I'm going to crash early. My body is calling out for sleep! Rest and recover, and before you know it, it's the weekend again - Girlfriend time!

Workout Of The Day - 5 October 2011

2011-10-05T22:28:00.002+08:00

Kai Greene, the eccentric. But a damn cool video of him ensues below.

Back to barbells today. Trying to stick with 50kg for my WODs. And it sure hurts to do so.

WOD

40 weighted push ups (10kg)
10 L-pull ups
8 squat clean and presses (50kg)
20 deadlifts (50kg)
40 calf raises (50kg)
20 weighted push ups
10 L-pull ups
8 front squats (50kg)
10 ring dips
10 burpees
10 ring dips
10 burpess

I'm changing the volume & intensity of my WODs, I'm chugging whey, and increasing the whey intake. I'm adding variety - the L-pull ups, the ring dips. I'm sticking with Oly and major lifts - the squat clean and presses, deadlifts and front squats.

Eating as Paleo as we can - Thai food for dinner with the Girlfriend. Someone who really understands me - my best friend!

The Girlfriend is really the one that motivates me.

Rest Day - 4 October 2011

2011-10-04T12:43:00.001+08:00

Today is Rest Day - going to spend some quality time with the Girlfriend over dinner. We're both beat. But in a triumphant sort of way. Knowing well that 'pain is weakness leaving the body'. Cliche, but I love it.

I am 'weird' by societal standards but boy do I love it. And with the Girlfriend as my motivation, we can only get better.

And as for now - I really hope I can cross the 60kg body weight by end of 2011. It's be the first time ever in my life. I shall persist!

Workout Of The Day - 3 October 2011

2011-10-03T20:00:00.002+08:00

Bigger legs, bigger legs, bigger legs - I want bigger legs!

Today is back to barbells again. I cannot clean the weight properly so I dropped the idea of anything involving cleans, due to painful wrists and shoulder (sockets).

WOD
2 rounds of

20 weighted push ups (10kg)
10 L-pull ups
8 front squats (50kg)
10 deadlifts (50kg)
20 calf raises (50kg)

Followed by 2 rounds of

20 weighted push ups (10kg)
10 L-pull ups
10 ring dips
20 calf raises (50kg)

Tomorrow is Rest Day. I haven't had one for a really long time (since last Wednesday)? I'm beat. So beat. Nothing beats a day off and spending time with the Girlfriend!

Workout Of The Day - 2 October 2011

2011-10-02T23:25:00.001+08:00

The Warm Up really gassed me. The WOD however, was easy.

Its down to Cross Fit Hub for WOD today - the warm up was really bad - "Grace" for the warm up. The last time I did "Grace" was long ago, at 40kg. Today I decided to go for 50kg knowing fully well it'd hurt. But 50kg is really hard to be pressing overhead for 30 times. But the 'crowd' pushed me. And with the Girlfriend quietly looking on at the side - I knew I'd knock out the last few reps!

Girlfriend - 1 , Tyre - 0.

I can't wait to workout with the Girlfriend again!

Workout Of The Day - 1 October 2011

2011-10-01T23:19:00.000+08:00

Today was a WOD with the Girlfriend at Woodlands stadium. Boy, the sprints are really beginning to kill our legs.

WOD

2 sets of 100m sprints
5 burpee-bar-muscle-ups
15 burpee-pull-ups
2 sets of 100m sprints
10 burpee-pull-ups

Its time to sleep soon. Am so beat and tired out from the past few days of workout! And its WOD at Cross Fit Hub tomorrow with the Girlfriend - that is going to hurt so bad!

Workout Of The Day - 30 September 2011

2011-09-30T21:06:00.001+08:00

Awesome.

Its back to the barbell today again. Today's WOD has a bit of a variant to it, remembering that routine is the enemy. Changes include: L-pull up instead of the normal pull up, adding the alternate leg lunges, and upping the squat clean and presses by another 5kg. That totally gassed me.

A heavy barbell makes sure I clean properly with my 'back' and not my arms.

WOD
2 rounds of

20 weighted push ups (10kg)
10 L-pull ups
20 alternate leg lunges (45kg)
8 squat clean and presses (50kg)

Tomorrow is WOD with the Girlfriend! Its going to be so awesome.

Just had someone say this to me yesterday, 'He's very healthy, eats cereal for breakfast, and during breaks only takes wholemeal bread - he's healthier than you.'

I just smiled and said nothing.

Workout Of The Day - 29 September 2011

2011-09-29T21:49:00.000+08:00

Today is the KeppelGames Track & Field training and selections - for 100m and the 400m sprint.

Didn't warm up enough so the runs were actually quite bad. But somehow managed to pull in pretty decent times. Though I think the timing can be a lot better.

WOD
3 rounds of

20 weighted push ups (10kg)
10 pull ups
8 clean squat and presses (40kg)

Beat. Damn beat. Was falling asleep in work today. I took a 5 minute nap at my office desk. I need to catch up on snooze!

And I am expecting soreness in the hams, calves and glutes tomorrow.

Workout Of The Day - 27 September 2011

2011-09-27T20:59:00.000+08:00

How amazingly stupid.

The sprints from yesterday really left my legs feeling slightly busted. That's great! And I have an ever raging hunger that persists from the moment I wake till the moment I sleep. That means I need to feed my body more.

Dinner was one whole pot of chicken soup, swimming in broccoli, dark leafy greens, carrots and salmon. I suppose why Mum gave me the pot is because she's increased the servings till it can no longer fit in a bowl. Add that to one whey shake (right after the WOD), and one whole orange. 2 hours later, a handful of almonds. I want to keep this up - this workout, this hard, gassed out, painful workouts, the ensuing DOMS that hurt to the touch, the chugging of my whey shake (which I believe will finish real soon), the deep persisting hunger that I face non-stop which I really hope is my body's call for more nourishment. All these - so I can grow big and bad-ass. So bad-ass so the Girlfriend will love it.

Toned down the WOD today a little. Its more of a rest day for me actually.

WOD

20 weighted push ups (10kg)
10 pull ups
8 clean & presses (40kg)
20 weighted push ups (10kg)
10 pull ups
8 squat clean & presses (40kg)

My Body. My Temple. My Girlfriend - My Inspiration.

Spent some time with Photoshop and a recent post-WOD photo of me, with my Girlfriend being the motivation behind all that training, that clean (I'd count myself 60% Paleo), and all that sucking it up and going further each workout as much as I don't wish to move any more.

I miss my Girlfriend - my best friend.

I see lots of bald, young men no older than 30 at work. Most say its the helmet. I'd like to think otherwise. Posted it in the HWZ forums - eager to see the response.

I work in a place where everyone wears a helmet. And of course in this workplace I see many young fine men, no older than 30, have bald patches at the top of their head.And I've always heard everyone say its due to the wearing of helmet - some wear over 4 hours a day, some wear over 8 hours a day.I've done very minor research on the web and it seems like helmet wearing is not the cause of it. But too many young men with no hair seems to claim otherwise.My own 'theory' would be that these is due to a bad state of health - which would be a combination of diet, general fitness, hair & scalp cleanliness etc.In other words, to mean, good proper diet without lacking any macro / micro nutrients, works out regularly, preferably load bearing to stimulate release of PHG, and a possibly healthier than usual endocrine system.And also to maintain a clean scalp.I'd think these are the factors that cause hair loss.Because if you think of it in the reverse - bad diet (rice, rice, fried rice, noodles, fried junk), no exercise (most working adults don't exercise) - puts your body in a bad state.So won't that mean that when things go bad (i.e. scalp and hair is put through long hours of helmet wearing, sweaty, germs, etc) it'd fall off easily?This is just what I feel. Because post after post all I see is that everyone concludes that there must be some remedy, but no one really asked what do they eat, how fit are they, and what state of health are they in.Please comment. Because I also don't wish to be a victim of pre-mature balding.

Workout Of The Day - 26 September 2011

2011-09-26T20:36:00.000+08:00

Its back to sprint training since the selections for the Keppel Games Track & Field is this coming Thursday. Its pretty exciting to do something that reminds me of the time when I was in my Primary school days.

WOD

4 sets of 100m sprints
2 sets of 50m up-slope sprints
20 burpee-pull-ups
20 parallel bar dips
5 flying pull-ups
5 parallel bar dips
5 burpee-bar-muscle-up
5 parallel bar dips

And my legs now are really smashed from the sprints.

I'm a level 0 in Muay Thai, hence the clothes stay on. Haha!

Accompanied the Girlfriend to her Muay Thai photoshoot. These are great athletes! She enjoys the sport and she's really good at it! Amazing athlete she is.

Top 5 Nutrition Mistakes You're Probably Making - Nothing new, but worth a read.

Whey VS Casein Powder - Guess who wins? And find out why.

Workout Of The Day - 24 September 2011

2011-09-24T14:13:00.000+08:00

So true, isn't it. Makes me want to roll my eyes.

Finally, the really awful aches and sores have faded to an amount which allows me to workout pretty normally. The Girlfriend & I were hurting so bad after the last WOD at Cross Fit Hub.

Was pretty swollen (water retention) and DOMS was so bad on the second third day after. And I totally enjoyed that feeling.

Back to the barbell today for the WOD. I thought it'd hurt but turned out pretty okay. And I need to nap. Sleep-deficit to be paid back.

WOD
2 rounds of

20 weighted push ups (10kg)
10 pull ups
5 squat clean and presses (40kg)

Followed by 2 rounds of

20 weighted push ups (10kg)
10 pull ups
Deadlifts (40kg)
Calf raises (40kg)

The Girlfriend's got a Muay Thai photoshoot tomorrow. Just so amazing an athlete she is - damn proud of her, I am.

We're also set for a tyre flip workout session in the morning. Have this great urge to lift heavy and hard and fast. There's something about barbells, tyres, dog sleds that intrigues me. Which of course, isn't the 'societal norm' here. I get queries from some of the guys at work on why I enjoy such stuff, why I eat 'weird'. Some ask out of real curiosity, and are positive. Some are just downright rude and judgmental. Oh well, to each their own. And I'm happy. That's more important.

Will be signing up with the KeppelGames 2011's Track & Field - selection and training starts on the 29th of the month. Awesome. Competition will always be a good thing.

Decided to workout again in the evening. That 3 hour long afternoon nap got me all primed up.

WOD

60 weighted push ups (10kg)
20 front squats (40kg)

The Whole 9 - Health Equation - Nice read.

Rest Day - 23 September 2011

2011-09-23T10:58:00.001+08:00

Today is Rest Day, still sore from the last Cross Fit Workout. Shall be having one great dinner with the Girlfriend later!

I'm terribly hungry these days due to the increase in workouts. Growing? I really hope so. Its a great challenge for me to cross 60kg (132 lbs). My ideal weight should be at least 65kg. That will be my ultimate goal. And the intermediate goal is to hit at least 60kg by end of 2011. With a focused training and good nourishment, it'll be awesome.

Hope I can do it. And with the Girlfriend as my motivation, I don't see why not.

Workout Of The Day - 20 September 2011

2011-09-21T21:56:00.002+08:00

Made it to Cross Fit Hub for WOD with the Girlfriend. Was really scared of how much the WOD would hurt, but with the Girlfriend around, things just seem so much easier. My motivational figure!

Warm Up

Run 400m
10 wall walks
150 air squats

WOD

30 Hang Cleans (55kg)
30 Front Squats (55kg)
30 Push Jerks (55kg)

The warm up alone was killer with the 150 air squats, and the WOD was pretty killer at 55kg. I'm now having aches in my neck, upper back, triceps, biceps, forearms, quads, hams, calves. Talk about a total body workout indeed!

Really looking forward to our next session!

Workout Of The Day - 19 September 2011

2011-09-19T20:12:00.000+08:00

More like a Rest Day - toned down as I can feel my body asking for some rest.

WOD

20 weighted push ups (10kg)
10 pull ups
10 front squats (45kg)
20 weighted push ups (10kg)
10 pull ups
10 front squats (45kg)
20 weighted push ups (10kg)
10 pull ups
5 of 5 sec L-sits

Eat Fat To Get Lean - omelettes!

Are You As Fit As A WWII GI - GI = Ground Infantry

I want to work on a rig that's like that. Just awesome.

Workout Of The Day - 18 September 2011

2011-09-18T13:16:00.000+08:00

Today is WOD at home day. Shall give Cross Fit Hub a pass today - and work on my strength lifts at home. I've only got a maximum of 10kg, 5kg, 5kg, 2.5kg per side of my 1" barbell, so that takes the maximum lift to about 50kg, assuming the barbell is 5kg on its own.

WOD

20 weighted push ups (10kg)
20 calf raises (50kg)
10 pull ups
10 clean & presses (45kg)
10 front squats (45kg)
20 weighted push ups (10kg)
20 calf raises (50kg)
10 pull ups
10 deadlifts (50kg)
20 alternate leg lunges (45kg)
20 weighted push ups (10kg)
20 calf raises (50kg)
10 pull ups
10 clean & presses (45kg)
10 front squats (45kg)
20 weighted push ups (10kg)
20 calf raises (50kg)
10 pull ups
10 deadlifts (50kg)
5 of 5s L-sit holds

I feel spent and this really rocks. Washed down the WOD with a ON Whey shake, and salmon & chicken omelette lunch with broccoli and cherry tomatoes on the side!

Which again bring me to consider getting more pounds for my barbell - on top of the many other things I want to get - Vibrams, Kettlebells,

Split Jerks - Crossfit WOD - I want to go so heavy! This over bicep curls, anytime.

Papa Grok - Daveman - Grok On!

What if I don't want to go to the gym? HWZ forum debate. Not particularly friendly.

Wing Chun - Fun Kick:

Workout Of The Day - 17 September 2011

2011-09-17T23:59:00.000+08:00

Today was sprints & intervals with the Girlfriend at Woodlands stadium. Went pretty bad for her as the first sprint already took out her hams - but we did have a good time with the log shoulder presses, pull ups, bar muscle ups, burpees, squats, and frog jumps up the stadium steps.

The only way I can get up to 1gram of protein per body weight pound.

I think I shall get a Kettlebell soon. 20 or 24kg?

Short Sprint Intervals - I need to sprint even more.

Mistakes Skinny Guys Make - Articles like this make me seat up and read.

Workout Of The Day - 14 September 2011

2011-09-14T19:09:00.001+08:00

Supper = an apple and a Whey Protein shake.

Its back to barbells today for the WOD at home.

WOD
2 rounds of

20 weighted push ups (10kg)
10 pull ups
8 squat clean and presses (40kg)
10 front squats (40kg)
20 calf raises (40kg)

Followed by

20 weighted push ups (10kg)
10 pull ups
6 alternate leg lunges (40kg)
20 calf raises (40kg)

Workout Of The Day - 13 September 2011

2011-09-13T22:58:00.000+08:00

Fish for dinner at Aston's.

Today was a good sprint workout with the Girlfriend - and the 100m lunges which she totally dreads!

WOD

100m sprint
100m lunges
100m sprint
2 set of figure of eight push ups
4 intervals of tabata squats (2 minutes)
100m sprint
100m sprint
1 set of figure of eight push ups
4 intervals of tabata squats (2 minutes)

Washed down the workout with the Optimum Nutrition Whey Protein shake. It's really helping a lot in the recovery - I feel more ready for my workouts (or it could just be the placebo effect).

Rest Day - 12 September 2011

2011-09-12T21:56:00.000+08:00

Today is Rest Day, more of to recover from the blood-filled blisters I had from the 4 of 400m sandbag runs yesterday at Cross Fit Hub. Burst the blisters, and I can walk properly with my feet touching the floor normally.

Chicken breasts tastes a lot better with chilli, like that.

That means I can go workout tomorrow with the Girlfriend!

Workout Of The Day - 11 September 2011

2011-09-11T22:30:00.002+08:00

Finally got down to Cross Fit Hub after so long! Really afraid of it as it'd hurt so bad, but wasn't that bad at all, the only hurt now is all the blood blisters at the soles of my feet from the barefoot running. Now, that really hurts!

Cross Fit Hub WOD
4 rounds of

400m sandbag run
20 toes to bar
20 back lunges step up
10 kettlebell snatches

Took a ride to Woodlands from Eddie - taught me a thing or two about workout and nutrition - I'm 59kg, that's about 130 pounds. Now suppose I need 1 gram per pound of my body weight - I need 130 grams of protein a day. That's why Eddie takes like 6 servings a day. I only take 1 serving after every workout. Time to up the protein - hence fruits & whey shake for supper!

Spent the day accompanying the girlfriend to study. My life is work, train, sleep. Her life is study, train, sleep. And we both don't get much sleep. I think we're just made for each other!

Workout Of The Day - 10 September 2011

2011-09-10T21:37:00.001+08:00

Today is Bouldering - we climbed at Yishun Safra Country Club! Really cool sport - a first time for me to climb indoors.

Tomorrow will be a long over WOD at Cross Fit Hub and some quality time spent with the Girlfriend! Tomorrow is going to hurt because I've not gone to the Hub for months!

Rest Day - 9 September 2011

2011-09-09T22:46:00.002+08:00

Today is Rest Day. Am sore all over from the cumulative training. Damn, it feels really good. Had great dinner at the Girlfriend's place! Nice chicken, nice masala potato and vegetables. Very nourishing food. She is so healthy, she motivates me!

This is my recent 'body-check'. Seems like everything is looking good at the moment!
Tomorrow is our first and overdue rock-climbing session together!

Workout Of The Day - 8 September 2011

2011-09-08T19:01:00.000+08:00

Today's WOD is a little lighter on the shoulders and wrists as I removed the squat clean & press, before I start causing some strains or injury in my wrist. And practiced Elbow Levers too, and with success! Well, for about 3 seconds maximum. Not bad for a start, its not too difficult just that I get red faced from the lack of air. Got to work on the breathing.

WOD
3 rounds of

1set of Figure Of Eight Push Ups, 10kg
10 pull ups
10 front squats (45kg)
10 deadlifts (45kg)
25 calf raises (45kg)

Followed by Elbow Levers (from Beast Skills' tutorial segment - a really good read.). Its all about (1) sticking it into your gut and (2) leaning forward to draw out that 135 degree angle.

The elbow lever is a position where the body is held up horizontal to the ground. But unlike the planche (where there is NO support along the length of the body), the elbow lever uses one's elbows as a resting and balancing point for the body. This makes the skill much easier than a planche.

All the workouts are starting to really fatigue me out. I love the feeling of such aches and soreness.
Here's a list of what aches I got - soles, calves, quadriceps, glutes, traps, pectorals.

I feel so alive. And really hungry. And tired. But this really rocks. And I'm just starting. Thankfully I got ON Whey Protein.

And tomorrow shall be Rest Day.

Workout Of The Day - 7 September 2011

2011-09-07T19:20:00.002+08:00

The past few days' workouts have left me nicely sore and tired today. So, no lifting today, back to some real basics - run & sprints. And the sprints left me really gassed.

WOD

Run 1.0km
5 x 100m sprints
20 weighted push ups (10kg)
10 pull ups

Workout Of The Day - 6 September 2011

2011-09-06T19:20:00.002+08:00

Yesterday evening was Muay Thai with the Girlfriend, and I think I have very bad technique. Looks like I need more work on it! Nevertheless, great time spent with the Girlfriend however short it might be!

Am sore in the feet, from that barefoot Muay Thai - my soles and feet feel so alive!

Improvisation - taping up 2 pieces of 5kg plates to give you 10kg.

And recently I've been modifying the push up - weighted with a 10kg weight on my back. I call this the 'Figure Of 8 Push Ups', and it goes like this:

Push up, arms in regular stance. Do one push up.
Left arm displaced futher left. Do one push up.
Push up, arms in regular stance. Do one push up.
Right arm displaced futher left. Do one push up.
Push up, arms in regular stance. Do one push up.
Left arm displaced upwards. Do one push up.
Push up, arms in regular stance. Do one push up.
Right arm displaced upwards. Do one push up.
Push up, arms in regular stance. Do one push up.
Left arm displaced downwards. Do one push up.
Push up, arms in regular stance. Do one push up.
Right arm displaced downwards. Do one push up.
Push up, arms in regular stance. Do one push up.

And this adds alot of variety to the push up, on top of the 10kg weights. It feels great!

WOD

2 sets of Figure Of Eight Push Ups, 10kg
10 pull ups
10 squat clean and presses (45kg)
10 front squats (45kg)
10 deadlifts (45kg)
25 calf raises (45kg)
1 set of Figure Of Eight Push Ups, 10kg
10 pull ups
10 front squats (45kg)
10 deadlifts (45kg)
25 calf raises (45kg)

Resurrecting The Squat - Squats.

Workout Of The Day -4 September 2011

2011-09-04T09:59:00.001+08:00

Back to Singapore on a 14 hour flight! Hit the barbell right away after unpacking. The barbell feels really heavy.

WOD
2 rounds of

20 weighted push ups (10kg)
10 pull ups
10 squat clean and presses (45kg)
10 deadlifts (45kg)
25 calf raises (45kg)

I'm feel so tired and sleepy after the workout - jetlag or sudden 'change' in workout, or a combination of both?

Workout Of The Day - 30 August to 3 September 2011

2011-09-02T04:01:00.001+08:00

Am currently at Skien, Norway for Factory Acceptance Test with ABB. It can be really freezing at times. Tried some interesting food - like halibut and reindeer meat. There's lots of nuts, berries, yoghurt and of course - bread and cakes.

I pretty much try to have 1 or 2 WODs a day since its pretty boring here in Skien. A typical WOD consists of 100 push ups, 100 squats, 200 calf raises, 100 alternate leg lunges. And each WOD is washed down by a Whey Protein shake right after.

Workout Of The Day - 27 August 2011

2011-08-28T10:12:00.000+08:00

The effects of the MSG in the food during dinner - annoying headache! As a result I really didn't feel like pushing through a harder workout, in fear of aggravating a headache and a possibly spillover to the next day.

WOD
3 rounds of

10 pull ups
10 front squats (40kg)
20 calf raises (40kg)

Sunday should be a good day to workout with the girlfriend - twice! Kettlebells, pull ups and sprints!

Workout Of The Day - 26 August 2011

2011-08-26T23:39:00.000+08:00

Had a great cookout session with the Girlfriend today - almond coated pan fried chicken for dinner!

WOD

20 weighted push ups (10kg)
20 pull ups
20 squat clean and presses (50kg)

Followed by 2 rounds of

20 weighted push ups (10kg)
20 pull ups
10 front squats (40kg)

Are Oats Healthy? - Bummer, I like oatmeal.

Rest Day - 24 August 2011

2011-08-25T18:30:00.000+08:00

Today is Rest Day, the lack of proper sleep and the increase in workout levels is taking its 'toll' on me

Rest Day

40 weighted push ups (10kg)
40 air squats

Workout Of The Day - 24 August 2011

2011-08-24T23:53:00.000+08:00

WOD
2 rounds of

20 weighted push ups (10kg)
15 pull ups
10 squat clean and presses / barbell thrusters (50kg)
10 deadlifts (50kg)
20 calf raises (50lg)

followed by 3 rounds of

20 weighted push ups (10kg)
15 pull ups

Workout Of The Day - 22 August 2011

2011-08-23T08:36:00.001+08:00

This 'Wod' is more of a new skill day - second attempt at Muay Thai (Intro Clinic). Pretty much all about technique, pushups, squats, situps and sprints.

And ended off with Whey protein shake, with milk added.

Next Muay Thai clinic is on Wednesday! Tuesday will be Rest Day and spending quality time with the Girlfriend!

Workout Of The Day - 21 August 2011

2011-08-21T19:34:00.003+08:00

Back on shore this morning, 'touched down' from the boat ride back to the yard at approximately 7am. That means I woke at 5.15 am, not forgetting I had to work till 2.30am last night. This work-sleep timings just wrecks my training plans.

But at least after nearly 3 months out at sea, I'm pretty glad that this rig will be leaving pretty soon. That will mean return to the yard, on a lull for a short time - time for Muay Thai and Crossfit with the girlfriend!

After a 4 hour nap (more like, catching up on sleep today), I had a workout. The bar felt really heavy, plus I used all the weights this time for the deadlifts, front squats, and the calf raises. Now that I've got Whey at home, there's no reason for me to go easy on my workouts now.

WOD
2 rounds of:

20 push ups (10kg)
10 pull ups
10 squat clean and presses (40kg)
10 deadlifts (50kg)
10 front squats (50kg)
10 calf raises (50kg)

Followed by 2 rounds of:

20 push ups (10kg)
10 pull ups

And finished off with a Whey protein shake, supplemented with milk!

Women And Exercise - now and then. Things have changed. And so will your body.

I Have High Cholesterol, and I Don't Care (Part I) from The Healthy Skeptic on Vimeo.

Workout Of The Day - 12 August 2011

2011-08-12T22:55:00.000+08:00

Today's WOD is pretty good, considering I worked out not long after breakfast. Food too was great:

Breakfast - Pan fried chicken breast.
Lunch - Sambal chicken omelette.
Dinner - Chicken omelette and chicken on the side, grapefruits.

WOD

100 weighted push ups (10kg)
50 pull ups
10 squat clean and presses (40kg)
10 deadlifts (40kg)
10 calf raises (40kg)
10 barbell thrusters (40kg)
10 deadlifts (40kg)
10 calf raises (40kg)

With my newly purchased Whey protein, I'm just so much even more motivated to go heavier and longer in my workouts. More heavy squats coming up! I'm sure if I put my heart into it I can change my glutes, hams, quads, and calves.

Am currently mixing Whey protein with milk powder to boost the taste and nutritional value.

Workout Of The Day - 10 August 2011

2011-08-10T22:34:00.000+08:00

Going grain-free at home, hence this really clean meal cooked at home. Its a start to even cleaner eating. Boiled carrots, pan-fried chicken and salmon with herb sprinkles.

WOD

20 weighted push ups (10kg)
10 pull ups
10 squat clean and presses (40kg)
10 deadlifts (40kg)
10 barbell thrusters (40kg)
10 push presses (40kg)
10 front squats (40kg)
5 clean and jerks (40kg)
20 weighted push ups (10kg)
10 pull ups

Workout Of The Day - 8 August 2011

2011-08-08T23:56:00.001+08:00

Currently at present I'd say my favourite lift is the Squat Clean And Press reason being there's a shrug, squat and an overhead press component in this lift. It shall be a mainstay in my daily WODs.

Its a rest day today - lots of sleep, lots of chicken.

Breakfast - Pan Fried Cajun Chicken Breast
Lunch - Pan Fried Pecan Chicken Breast
Dinner - Pan Fried Pecan Chicken Breast, Mixed Vegetables and Fruits

WOD

20 weighted push ups (10kg)
10 pull ups
10 squat clean and presses (40kg)
10 deadlifts (40kg)
20 calf raises (40kg)
20 weighted push ups (10kg)
10 pull ups
10 barbell thrusters (40kg)
10 deadlifts (40kg)
20 calf raises (40kg)

It'd be really cool to be able to do this:

Workout Of The Day - 7 August 2011

2011-08-07T23:10:00.001+08:00

Back to shore. Finally. This 'special' project at work has taken at least 100 hours of overtime every month, for 10 months already, the last 2 months exceeding 200 hours of overtime in a month. And being offshore means I have no clue what has happened in Singapore or the rest of the world. The 2011 Cross Fit Games started and ended without my knowledge too. Boy, that really sucks.

Its time to get some decent rest, workouts, and food.

WOD
2 rounds of

20 weighted push ups (10kg)
10 pull ups
10 squat clean and presses (40kg)

1 round of

20 weighted push ups (10kg)
10 barbell thrusters (40kg)

Eating - in every sense of the word. An image like the above pretty much pops up in my head when I make my food decisions. I've never eaten so clean and focused before in my life till now, and this is inspired by the Girlfriend.

Workout Of The Day - 31 July 2011

2011-07-31T19:06:00.001+08:00

Its a 'recovery day' today as I've had it hard in the gym onboard yesterday.

WOD
3 rounds of

20 weighted push ups (10kg)
8 front squats (40kg)
20 calf raises (40kg)

And tomorrow is my first attempt at Muay Thai, inspired by the girlfriend. It's so going to rock!

Workout Of The Day - 25 July 2011

2011-07-25T19:39:00.000+08:00

WOD
3 rounds of

20 weighted push ups (10kg)
10 pull ups
10 squat clean & presses (40kg)
40 calf raises (40kg)

Its been a week of great sunshine, great food ('paleo' most of the time), great company and fun! I'd do anything to do it all over again.

Workout Of The Day - 17 July 2011

2011-07-17T19:31:00.001+08:00

Am thoroughly enjoying the soreness from "Run Randy!" yesterday.

Now my hams are extremely tight, and it does feel really good taking a walk.

WOD

80 weighted push ups (10kg)
80 pull ups

The Great Starvation Experiment - why starvation diets will never, ever work.

Workout Of The Day - 16 July 2011

2011-07-16T20:52:00.000+08:00

Today's WOD at Cross Fit Hub was really a showcase of my 6 weeks' absence from a proper training schedule. I came in last in "Run Randy!", even after the last girl. But am still pretty glad I finished the WOD, and even more glad that I made myself come down for the WOD although I really didn't feel like doing so.

Warm Up
21-15-9 of

Frog Complex: Clean - Front Thruster - Back Thruster.
8 circuit's - bodybuilder

WOD
For Time

Sprint 200m
75 reps of 75lb's snatches
Sprint 100m

Now I'm sore all over, and just awoken from a badly-needed nap. This feels just so great!

Workout Of The Day - 15 July 2011

2011-07-15T18:27:00.000+08:00

All that DOMS is getting me really sleepy and hungry. Today is a lighter workout so that I can pull through's tomorrow WOD at Cross Fit Hub, which I'm pretty sure, will hurt.

WOD
2 rounds of

20 weighted push ups (10kg)
10 pull ups
5 clean and presses (40kg)
5 deadlifts (40kg)

Workout Of The Day - 14 July 2011

2011-07-14T21:00:00.000+08:00

Down with DOMS today. It feels really great to be so alive, despite a pretty lousy day at work.

WOD
2 rounds of

20 weighted push ups (10kg)
10 pull ups
8 barbell thrusters (30kg)

My glutes, hams and traps are really sore. And I feel a lot better.

Workout Of The Day - 13 July 2011

2011-07-13T18:40:00.000+08:00

Am relishing the DOMS right now. This feels really awesome - gets me really hungry, gets me to bed sleeping so soundly too. This is the life!

WOD
2 rounds of

20 weighted push ups (10kg)
10 clean & press (40kg)
10 front squats (40kg)
10 pull ups

Workout Of The Day - 12 July 2011

2011-07-12T18:46:00.000+08:00

Back to my WODs - like finally. All that late nights, missing meals, biscuits for meals, no workouts has come to an end. Its back to meat, sleep, and workouts!

WOD
2 rounds of

20 weighted push ups (10kg)
10 clean & press (40kg)
10 front squats (40kg)
10 pull ups

I really like this illustration alot. Tells alot about the 'gym-scene'.

Workout Of The Day - 6 June 2011

2011-06-07T06:59:00.002+08:00

6 June 2011 WOD
3 rounds
•20 pushups
•10 pullups
•10 parallel bar dips

7 June 2011 WOD
4 rounds
•20 pushups
•10 pullups
•10 parallel bar dips

8 June 2011 WOD
2 rounds
•20 pushups
•10 parallel bar dips

Workout Of The Day - 22nd & 23rd May 2011

2011-05-23T22:23:00.000+08:00

Had the WOD yesterday at Cross Fit Hub. Nearly worked my lungs out.

22nd May 2011 WOD: "Helen"
3 rounds of

400m run
21 kettlebell swings (24kg)
12 pull ups

Time taken: 14min

23rd May 2011 WOD

60 weighted push ups (10kg)
50 pull ups

Workout Of The Day - 19th May 2011

2011-05-19T22:06:00.001+08:00

Today I'm feeling really beat & sluggish.

WOD

75 weighted push ups (10kg)

Workout Of The Day - 18th May 2011

2011-05-18T22:14:00.000+08:00

WOD
2 rounds of

20 weighted push ups (10kg)
5 clean & jerks (40kg)
5 deadlifts (450g)
5 front squats (40kg)

Workout Of The Day - 16th May 2011

2011-05-16T22:27:00.001+08:00

Feeling great to be meeting the Girlfriend tomorrow!

WOD

20 weighted push ups (10kg)
15 clean & presses (40kg)
15 deadlifts (40kg)
15 front squats (40kg)

From Thin To Fit - An Anorexic's Story