Category Archives: Workout

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!


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


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!


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!

😛


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 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.

😥