Category Archives: Wednesday

15th Day Ramadhan โ€“ I Heart Pasir Ris Park

Tampines โ€“ Pasir Ris Park

22.02 km

1hr 11m 54s

18.38 km/hr




I love Pasir Ris Park and its beach too.

It’s so serene and the view is just magnificent with the lush coconut trees swaying in rythmic motion.

The cool sea breeze always bring respite from the scorching heat and I love seeing the elderlies doing their exercise there. Be it cycling, running or even walking. Even some taichi too.

I hope to be like them when I grow old.

Anyway I’ve slowly regained my cycling strength as I don’t feel as tired as when I just started out during early Ramadhan.


Oh Allah, if only I can have a partner to go cycling or running with. Make it a lady if possible.


I Heart You


8th Day Ramadhan – One Week In Memory

Level 2 Day 2

5 rounds for time = 4m 53s
3 pull-ups
8 push-ups
13 squats

Supplementary Exercises:

Crunches: 15 X 3

Back Extensions: 15 X 3


I bailed out on the bike ride this morning due to oversleeping.

Tonight’s workout is great as it gets my heart pumping and my sweat glands are working overtime now.

Have I mentioned that I can see a bit of muscle definition on my upper arms?

Haha. Just a teeny-weeny bit only.


Tonight’s Tip: Do practise tucking in your stomach (stomach vacuum) whenever you can remember as this activates the abdominal muscles which in turn will help to strengthen the core and hopefully reduce the waistline in the long run. I usually do this exercise while doing the hour long terawih prayers.


1st Day Ramadhan – Evening Strength Workout

Level 1 Day 2

5 rounds for time = 3m 52s
2 pull-ups
6 push-ups
10 squats

Supplementary Exercises:

Crunches: 15 X 3

Back Extensions: 15 X 3


Wow! Don’t ever do any exercise while your stomach is still full of roti kirai, chicken curry and briyani rice. Don’t say I didn’t warn you. ๐Ÿ˜› But I feel strong and light, maybe due to a reduced in water weight. Lol!

Meanwhile, my plans for Ramadhan are pretty straightforward.

It’s divided in two categories:

  1. Cardiovascular system (Cardio)
  2. Muscular system (Strength)

Then each week will be subdivided into those two categories:

Mon: Strength – Simplefit Day 1

Tues: Cardio – Run

Wed: Strength – Simplefit Day 2

Thurs: Cardio – Run

Fri: Strength – Simplefit Day 3

Sat: Cardio – Cycle / Run

Sun: Cardio – Cycle / Run

So that’s about it.

As straightforward as the N-S Highway to KL.

The main point is to be conscientious in following this plan and hopefully the hardwork that is going to be done will translate into something better mentally, physically and spiritually at the end of the month.


Kay come on guys! Let’s exercise!


Wednesday Strength Workout

Level 1 Day 2

5 rounds for time = 3m 35s
2 pull-ups
6 push-ups
10 squats

Supplementary Exercises:

Crunches: 15 X 3

Back Extensions: 15 X 3


Endorphin is goood!

Feels great but must remember to keep my cores tight all the time .

This is to strengthen my lower back and to prevent any injuries to it.

How to do that?

It’s called vacuuming-the-stomach stance.

Just suck your stomach in.

That’s it.

As simple as ABC.

Wednesday Cycle: Much Ado About Nothing

Tampines โ€“ Pasir Ris Park

26.78 km

1hr 05m 33s

25.92 km/hr




Weight before cycling: 76.8kg

Weight after cycling: 77.0kg

That’s after losing gallons of sweat during the ride.

Does it make sense?

Oh well…

Not forgetting, how do you pronounce the name of this infamous volcano; the Eyjafjallajoekull volcano?

I forget my yoghurt???


Wednesday Dusk Cycle: I See Blood!

Tampines โ€“ Pasir Ris Park

23.32 km

1hr 10m 57s

19.72 km/hr





Nearly more than two weeks of inactivity makes Yours Truly a dull, fat blob.

A well-deserved rest; after taking nearly a thousand photographs for my sister’s mehndi party with her girlfriends, austere solemnisation ceremony and joyous marriage reception, was certainly due.

And an unexpected minor accident last Saturday meant an extended delay from a return to my normal physical activities.

I would love to share some of the photos from my sister’s Big Day (sorry Syah!) but due to my lack of speed editing those photos I guess I have to put that plan on hold.

As for my minor bicycle misadventure on my Old Piece of Junk, all I have to show for my lack of cornering skills at high speed, are a totally scraped left knee, a bruised right knee, two sore wrists and a badly torn pants that I just bought.

Oh yah, not forgetting a loss of $100 due to the repairs; broken right gear shifter and fauly front brake, that my dear OPOJ needs.



Other than that, as expected due to my absence from any semblence of exercises of any form for about a fortnight, today’s ride was a bit of struggle. I am not too sure how much of itย  was from the side-effect of my platelet donation that I did a few hours before, though I’ve heard advices prohibiting any strenous exercises for 24 hours after donating blood.

Hmm, maybe I should heed the sagely words of those nurses.

My Blood Entering The Centrifuge Machine

Left Red Packet: My Whole Blood / Right Yellow Packet: My Platelets

Finally, in other news, my application to volunteer for this week’s upcoming OSIM Singapore International Triathlon 2010 , has been approved by the organising committee.

I have been assigned as a Swim Marshall, so for those taking part this Sunday; so far I only know of Kooky Kash, do say hi to me aight while you guys and gals are getting ready to start your swim or after exiting the waters. On my part. I will try to give a look-out for any familiar faces though I can’t give my words that I can recognise any of you, especially with these myopic eyes of mine.

But the bad news is that I need to report for duty at the ungodly hour of 5 a.m.


p/s: Sorry for this disjointed and gramatically incorrect piece of prose. Two weeks without any writings have certainly taken its toll on my train of thoughts. ๐Ÿ˜›

Wednesday Night Cycle: I Think Therefore I Am

Tampines โ€“ Pasir Ris Park

29.09 km

1hr 22m 22s

21.19 km/hr




Rene Descartes, the philosopher, once questioned his very own existence on this earth.

For me, I am no thinker what else an initiator of any thought-provokingย  theorems. But my own journey through all my physical endeavours has set me thinking or I can say, doubting, the very exercises that I keepย  on doing.

Like every other fat, obese, heavy-weight people with BMI over 23, my initial goal of starting this journey is so that one day I can become slim again and lose all the blubbers that are clinging to every organs inside me like a stuck leech.

Who doesn’t want to look good and I wait for the time I can fit into a size 32 or 31 pants. If ever.

But as ridiculous as pigs flying, even with all the exercises I’ve been doing, I’ve not been able to even shed a gram. Instead, my weight has increased by 2kg and this places my BMI at an all time high of 27.3.

And I thought running, cycling and swimming (okay I admit I’ve not been doing this) regularly will zap those stubborn fats into oblivion.

And who says that burning 7700 calories will reduce your weight by 1kg? I had a calorie deficit of 14,660 last month, which should translate to a reduction of nearly 2kg, not the opposite.

So where have I gone wrong?

But after this long rant, it doesn’t mean I’m quitting all these.

This struggle of mine will continue.

I promise.

Even if it takes forever.

Believe me.