Category Archives: Fitness

Friday Night Run & Exercise

Tampines Park Connector

2.42km

16m 50s

06:57 min/km

8.69 km/hr

Mapmyrun: http://www.mapmyrun.com/run/singapore/-tampines/470944205758

SportyPal: http://www.sportypal.com/Workouts/Details/68777

Notes:

Second day of running.

Good job fat pakcik!

Wahaha!

Feeling a bit better today so increased the running pace a bit.

A teeny-weeny bit but still much slower than 99% of the world’s population.

Both soles were sore from the previous exertion and are still sore currently.

A thorough knead with my elbow should get the job done.

Need to do my weights workout now but the lemak cili ayam dish that I just had for dinner is derailing that plan.

If I do not update this post, that mean the lemak cili ayam has won.

Aiyooo!

Exercise

9.2kg

Dumbbell curl: 3 X 12

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5

6.7kg

Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12

9.2kg

Hammer curl: 5 X 5

Shoulder shrug: 3 X 12

Supplement Exercises:

Plank: 60sec, 45secs, 35secs

Notes:

Waduh!

I’m sooo tired.

Peace and out!

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Wednesday Night Run & Exercise

Tampines Park Connector

2.42km

17m 36s

07:16 min/km

7.20 km/hr

Mapmyrun: http://www.mapmyrun.com/run/singapore/-tampines/470944205758

SportyPal: http://www.sportypal.com/Workouts/Details/67412

Notes:

Well well, a quick check in this blog’s archive revealed that my last run was on the 4th of September.

That is like one whole moon ago.

But since I’ve finally came up with a SCSM 10km Training Masterplan, I’ve no choice but to follow the training schedule or I will suffer come 6 December ’09.

According to the schedule, I’ve should have had a run yesterday but due to my Mendaki tuition commitment, I had to postpone it till just now.

And to add to that, I should have a run in the morning but sleepy-me quickly doze off again after the dawn prayer.

Who says this is going to be smooth-sailing especially for a lazy bum like me.

Oh my…

Well I did a short and slow run of 2.4km to jog (pun intended) my legs’ muscles memory.

I am proud to say, the muscles seemed to work okay after quite a long break from running.

There was no major complaint although my left foot started to swell up; which is very common during running, but as I had tied my shoelaces pretty tight, it started to get numb.

This in turn caused my fragile left knee to act up.

Luckily it was  a short run, so nothing untoward happened.

Phew!

From now on I need to be conscientious and follow the plan religiously.

Hooya!

Exercise

9.2kg

Dumbbell curl: 3 X 12

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5

6.7kg

Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12

9.2kg

Hammer curl: 5 X 5

Shoulder shrug: 3 X 12

Supplement Exercises:

Plank: 60sec, 45secs, 35secs

Notes:

Tired…

A point to note, during the fasting month, I was able to perform around 6 pull-ups and 8 chin-ups.

Before that, my maximum was 4 pull-ups and 6 chin-ups.

Now, I can only do 7 clean chin-ups.

Hmm…


Monday Exercise

9.2kg

Dumbbell curl: 3 X 12

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5

6.7kg

Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12

9.2kg

Hammer curl: 5 X 5

Shoulder shrug: 3 X 12

Supplement Exercises:

Plank: 60sec, 45secs, 35secs

Notes:

E.x.h.a.u.s.t.e.d


Monday Cycle: To Tuition & Back

Tampines – Kembangan – Tampines

16.49km

1hr 1min

14.32km/hr

Mapmyrun: http://www.mapmyrun.com/view_route?r=491123816129337012

Sportypal: http://www.sportypal.com/Workouts/Details/61288

http://www.sportypal.com/Workouts/Details/61290

Notes:

The longest distance cycled after the fasting month.

A good workout for the quadriceps after a lack of runs and cycle rides.

Hopefully this will be the catalyst for my other cardiovascular workouts.

Registered for the Nike Human Race 10km and the Standard Chartered Singapore Marathon 10km.

So need to start my trainings conscientiously with a revamp in my lifestyle after a very sagely advice from an old, wise nenek.

Give me the strength!

Pleeeeeeeeeeeeeeeeeeeease…


Wednesday Exercise

9.2kg

Dumbbell curl: 3 X 12

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5

6.7kg

Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12

9.2kg

Hammer curl: 5 X 5

Shoulder shrug: 3 X 12

Supplement Exercises:

Plank: 60sec, 45secs, 35secs

Notes:

Feeling great!

Just that haven’t had the opportunity to have any runs yet.

Maybe this weekend kot.

😛


Monday Exercise

9.2kg

Dumbbell curl: 3 X 12

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5

6.7kg

Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12

9.2kg

Hammer curl: 5 X 5

Shoulder shrug: 3 X 12

Supplement Exercises:

Plank: 45sec, 35secs, 35secs

Notes:

Didn’t notice any loss in strength today.

Maybe it was due to the beef bacon I ate during the breaking of fast.

On another note, it was with great disappointment that I withdrew from running in the Yellow Ribbon Prison Run ’09.

I was still coughing the night before and suffice to say, I didn’t want to take much risk when my health is involved.

There’s always another day and another run to join.

Peace!

🙂


Wednesday Exercise

9.2kg

Dumbbell curl: 3 X 12

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5

6.7kg

Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12

9.2kg

Hammer curl: 5 X 5

Shoulder shrug: 3 X 12

Supplement Exercises:

Plank: 45sec, 35secs, 35secs

Notes:

Fuyoo!

No strength to do the dumbbell curls.

So needed to extend the breaks in between.

Other than that everything’s good.

Yeah!