Category Archives: Fitness

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

Notes:

Felt a little bit weak in the left arm while doing the hammer curl.

Other than that everything’s A-OK.

Yellow Ribbon Prison Run coming up this weekend.

5.8km.

Hadn’t been doing any running so will take it real easy this Sunday.

Happy fasting!

πŸ˜›

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Friday Exercises

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: 5 X 5

9.2kg

Hammer curl: 5 X 5

Shoulder shrug: 3 X 12

Supplement Exercises:

Plank: 45sec, 35secs, 35secs

Notes:

Second workout in Ramadhan.

Didn’t notice any considerable loss in strength.

So it’s all good.

Peace & out!


Monday Exercise

9.2kg

Dumbbell curl: 5 X 5

Dumbbell tricep extension: 5 X 5

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: 5 X 5

9.2kg

Hammer curl: 5 X 5

Shoulder shrug: 3 X 12

Supplement Exercises:

Plank: 45sec, 35secs, 35secs

Notes:

First workout in this blessed month of Ramadhan.

Need to make some adjustments to fit my exercises into my schedule.

Strength workouts every other night.

Jogs in the weekends.

May my endeavours be accepted by Him.

Insya-Allah.

Have a blessed Ramadhan to my Muslim readers out there; whoever you are.

To the rest; let’s burn some fats.

Woohoo!

:mrgreen:


Wednesday Morning Exercises

RUN

Tampines – Pasir Ris Park Connector

4.88km

40m 22s

08:15

7.24 km/hr

Mapmyrun: http://www.mapmyrun.com/run/singapore/-singapore/872235299493

SportyPal: http://www.sportypal.com/Workouts/Details/26188

Notes:

Started fine enough. Middle phase was filled with tightness in the lower legs. Last phase was better as the tightness miraculously vanished into thin air.

SWIM

900m

15 laps – 60m

Notes:

Didn’t know why but the fatigue from this morning’s run was absent once I hit the pool. Thought of doing 13 laps but after 10 laps I was still feeling okay. So I did another 5 but interspersed them with 30m sprints as I began to feel bored with my slow swim per lap. It was certainly tiring but the feeling of having given my all was certainly priceless and definitely fun.

:mrgreen:

BIKE

3.84km

p/s: My Brooks Defyance has hit a milestone of 100km. Woohoo! This purchase was certainly a great investment. May we achieve more mileage together. πŸ˜›


Monday Morning Exercises

RUN

Tampines – Pasir Ris Park Connector

4.02km

33m 42s

08:22

7.24 km/hr

Mapmyrun: http://www.mapmyrun.com/run/singapore/-tampines/618271441431

Notes:

Initial stage was great as I really felt comfortable.

So went out a bit faster.

But upon reaching the overhead bridge my left lower leg started to tighten considerably.

So on the way back, I had to loosen my left shoe as my leg had expanded quite a bit.

Slowed down a lot on the last stage to prevent any untowards incident from happening.

All in, I’m happy!

SWIM

780m

13 laps – 60m

Swam an extra 3 laps from my usual 10 laps.

Need to put in extra mileage as school is starting soon and there’ll be lesser time for swimming pracitces.

Plus the holy of month of Ramadhan is fast approaching, so that rules out swimming in the day and I’m not sure if I can swim at night time, with the terawihs and all.

BIKE

3.84km


Friday Morning Run: Defeating The Lazy Bug

Tampines – Pasir Ris Park Connector

4.02km

34m 46s

08:37

6.92 km/hr

Mapmyrun: http://www.mapmyrun.com/run/singapore/-tampines/618271441431


Wednesday Night Cycling: The Trial Test

Tampines-Kembangan-Bedok Reservoir-Bedok Camp-East Coast Park-Changi-Loyang-Tampines Bike Route

41.5km

2hr 14mins

18.5km/hr

Mapmycycle: http://www.mapmyrun.com/route/sg/singapore/863124767067424268

Notes:

Basically this ride is sort of a trial for my newly bought cycle computer.

A cycle computer is fundamentally a small device that calculates the instantaneous speed, average speed and maximum speed.

It can also calculate the trip distance and the total distance.

And lastly it can tell time.

Coolness!

Even my cheap Casio watch can do that.

Well, this clever little device can do all that because of a small detector, which is located at the bicycle fork, which is activated every time a small magnet that is attached to one of the wheel spokes passes the small detector.

So this mini device uses the circumference of the front wheel and its revolution to calculate all those mambo-jumbo-tumbo.

Other than that, I managed to get a max speed of 46.9km/h on my OPOJ.

That is super-duper coolness!

:mrgreen:

And the best part, I regained all the calories lost by gobbling down two plates of the delicious, but not from that famous stall, fat laden, nasi lemak.

Haizzz.

πŸ˜₯