Category Archives: Monday

Monday Night Workout – Up One Level

Level 3 Day 1

Maximum rounds in 20 min = 11 sets

2 chin-ups
3 push-ups
5 squats

Supplementary Exercises:

Crunches: 25 X 3

Back Extensions: 25 X 3

Notes:

Pathetic.

That’s all I can comment. Haha.

My calves and upper thighs are still sore from yesterday’s run.

Going for an early morning run tomorrow.

Hopefully I can wake up.

And need to post about my Sunday’s Singapore Bay Run too if time permits.

Adios.

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27th Ramadhan – A Way To A Woman’s Heart…

Level 2 Day 1

Maximum rounds in 20 min = 25 sets

1 chin-ups
3 push-ups
4 squats

Supplementary Exercises:

Crunches: 25 X 3

Back Extensions: 25 X 3

Notes:

… is through her stomach’s.

Is it true?

Alhamdulillah I managed to eke out 3 sets more than the previous. Sweat is pouring out from my body right now and it feels damn good. I felt a twinge in my right knee just now but after performing slower squats, it felt normal again. But as usual, necessary precaution will be taken.

Alright that’s it, need to continue baking The Fat Pakcik $250 Chocolate Chip Cookies.

It will be a long night ahead.

The ingredients

πŸ™‚

p/s: I am still fat. Haha. Especially after eating the cookies.


20th Ramadhan – And The Struggle Continues

Level 2 Day 1

Maximum rounds in 20 min = 22 sets

1 chin-ups
3 push-ups
4 squats

Supplementary Exercises:

Crunches: 20 X 3

Back Extensions: 20 X 3

Notes:

Wawaweewa!

Alhamdulillah! My left knee seemed fine when I did the workout just now. I even managed to do two extra sets though my pacing was constant and I hardly pushed the intensity. But still it was a tough workout and I enjoyed it to the max.

A worrying note that I should keep in check is that I keep eating more and more for buka puasa nowadays. Though my mom didn’t cook a lot, the amount of food we received from relatives and neighbours meant that the table is always full with different variety of dishes.

For example, I ate nasi beriani dam kambing from Khalid Mosque and mee rebus plus teriyaki chicken just now. This was in contrast to the early days of Ramadhan when my breakfast comsisted of just a few slices of bread and milk.

And my new semester has started and the only time I can fit in my workout is from 5.45am to 6.45am. That’s way too early. Anyone doing your training at that time?

Aiyayaiyayai!

πŸ˜•


I Am Back… Hopefully

Level 1 Day 1

Maximum rounds in 20 min = 25 sets

1 pull-ups
2 push-ups
3 squats

Supplementary Exercises:

Crunches: 15 X 3

Back Extensions: 15 X 3

Notes:

Well well!

It’s been nearly three months since I logged into this account and I guess I can count myself lucky for still being able to remember my own username and password.

My working attachment has been a blast but my fitness has taken a dive for the worse, what’s with the eating, snacking and stuffing my mouth all the time during working hours and being completely lazy to do anything after work and tuition. Not that I didn’t have any energy to embark on any physical activities, it was just that the Lazy Bug got the better of me and I succumbed to its hypnotic trance.

For those working adults who still manage to find time and energy to exercise deserve the utmost respect from me and for those working parents who still manage to find time and energy to exercise, you guys deserve to be put on a pedestal and have a hall of fame.

Finally!

A new dawn has arrived and in conjunction with Singapore’s 45th year of freedom, I guess I should emancipate myself from the stranglehold of the Lazy Bug and try to crawl my way back into the fitness journey. I would anticipate a journey fraught with its own unique challenges but I hope with the support of my virtual friends whom I have ignored (I am sorry for that), I shall persevere.

Thank you guys for taking your time to read this and insya-Allah I will reciprocate by visiting your blogs in time to come. I have missed much of the actions and it’s time for some payback.

πŸ™‚

p/s: If someone you are interested in goes incommunicado, what does it mean?


Monday Workout: It’s A Simple Fit

Level 1 Day 1

Maximum rounds in 20 min = 27 sets

1 pull-ups
2 push-ups
3 squats

Supplementary Exercises:

Crunches: 15 X 3

Back Extensions: 15 X 3

Notes:

Well well!

After nearly a year of abstinence from this fitness program called Simplefit, I’ve decided to once again relight the flame of romance with this great fitness concept.

It has always been a love and hate affair in regards to Simplefit. While the exercises are as easy as they can be; pull up / chin up, push up and squats, I had a tendency to push things too far and over-exert myself last time.

This resulted in joint discomforts and pains in my elbows and knees due to the high repetitions done; the reason why I stop the 100 push up and sit up programs, and not forgetting the pain in my ego for not being able to progress further up the Simplefit levels.

Furthermore, being a person with a low-level of conscientiousness and a sky-high level of laziness, it was always easy for me to just throw in the towel when the going got rough.

Therefore, I hope this time, this will not be the case anymore. I really hope to give this excellent program another try as it is a perfect fit for all the endurance training I have been doing. Like all romance and relationship, I hope Simplefit and me will stick together through thick and thin.

Then will I think about purchasing the ketteballs that Kash recommended.

:mrgreen:

Pain is temporary. Quitting lasts forever. – Lance Armstrong


Sunday North East Run & Monday Dusk Cycle

Sunday

NORTH EAST RUN 2010

Pasir Ris Park

4.83km

43m 01s

08:53 min/km

Mapmyrun: http://www.mapmyrun.com/route/sg/pasir%20ris/552126865606823408

Sportypal: http://www.sportypal.com/Workouts/Details/186008

Monday

CYCLE

Tampines – Pasir Ris Park

27.91 km

1hr 16m 26s

21.9 km/hr

Notes:

1.5km To Go

Yesterday’s North East Run at Pasir Ris Park was a blast as it was the first time I ever joined a race or a run with my family members. Therefore, like I had stated in my last post, my aim for this race was just to take it easy, have fun, snap some photos of my cousins running and ultimately motivate my cousins who for some were taking part in their maiden running event.

I was so glad that they managed to finish the run strongly, which was evident from their smiles after the run and the best part was that they are now poisoned with the running virus that I’ve infected upon them. May this run be the precusor to more running events for all of us.

And the gorgeous-looking medal was certainly a bonus.

Cun Beb!

πŸ˜›

p/s: Anyone joining the KL Marathon on 27 June 2010? There’s separate pricing for Singaporeans (thanks!!!) and it’s definitely more affordable than last year’s. Should I make this my first overseas 10km running event?

May make this a short weekend getaway inclusive of a run to boot.

I miss KL’s halal Subway Foot-Long too.

Hmm…


Monday Dusk Run: Swamp Thing

Tampines – Pasir Ris Park

6.76km

56m 12s

08:19 min/km

7.24 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/698126744711444669

Sportypal: http://www.sportypal.com/Workouts/Details/170138

Supplementary Exercises:

Chin-up: 1 X 9

Plank: 1 X 60secs, 1 X 50secs, 1 X 40secs

Notes:

Went for a relaxed jog.

Tried a different route into the magrove swamp of Pasir Ris Park.

Didn’t see anything interesting.

But luckily it wasn’t at night.

Cause that place is infamous for its twilight dwellers.

And I’m not talking about the bats and the owls.

More of the goosebumps and spinge-tingling kind.