Tag Archives: Friday

Friday Night Workout – Achilles’ Heel

Level 3 Day 3

For time = 6m 42s
16 chin-ups
33 push-ups
33 squats


Failed again for today’s Judgement Day time limit of 5 mins.

I am still very weak at doing the chin ups. After performing sets of 5 repetitions followed by 4 reps and subsequently 3 reps, I struggled to complete the rest. In the end I did another 4 repetitions albeit resting after each repetition.

Push ups and squats were executed without any hassle. But my arms are aching now.


In the end I am quite happy with today’s workout as I was able to cut about 2 minutes from the previous Judgement Day workout.

Friday Night Workout – And So It Ends

Level 3 Day 3

For time = 8m 38s
16 chin-ups
33 push-ups
33 squats

Supplementary Exercises:

Crunches: 25 X 3

Back Extensions: 25 X 3



Oh mama!!!

Tonight’s workout totally kicked my fat butt. Pardon my German. πŸ˜›

As you can see from my timing I failed it as the passing time is 5 mins. I guess I have to stick to this level for a few more months.

The chin-up section is still my weakest link and I struggled big time although I’ve broken up the 16 reps into smaller digestible sets of 4, 4, 1, 3, 2 and 2.

The push-ups were manageable as I divided them into reps of 23 and 10. My forearms’ veins were popping up everywhere so I’m sure the nurses this Wednesday will not have a hard time poking the big and fat needle into one of it to withdraw my blood.

For the squats, I felt surprisingly comfortable as I split them into reps of 17 and 16.


I’m totally shagged. Need to start running and cycling again so that I don’t look like a huge fatty gorilla with all these strength training. I need to balance it with cardio workouts to cut away my excess bulky mass.

Kay take care everyone.

May the force be with you!


24th Ramadhan – Don’t Ever Give Up Hope

Level 2 Day 3

For time = 4m 28s
13 chin-ups
26 push-ups
26 squats

Supplementary Exercises:

Crunches: 20 X 3

Back Extensions: 20 X 3


I know this will be a long, arduous challenge. But I’ve set my mind to it and will never back down though insurmountable it seems to be. Even how hard a stone is, drop by drop, eventually water will carve into it. So insya-Allah, I will continue to persevere.

Wish me luck. πŸ™‚

Now for the training part. πŸ˜›

Day 3 is basically the Judgement Day in the Simplefit program and I managed to complete the workout under 5 minutes which is the prerequisite to progress to the next level which is, Level 3. However, I still struggled during the chin-up segments and I am not at all satisfied with the quality of my chin-ups. As I also abstained from doing squats last week, I deem it necessary to repeat Level 2 again.

Give it to me baby!


17th Day Ramadhan – Am I Fit?

Level 2 Day 3

For time = 0m 00s
13 pull-ups
26 push-ups
26 squats

Supplementary Exercises:

Crunches: 20 X 3

Back Extensions: 20 X 3


As stated the last time, I refrained myself from doing the squats to give my knees a chance to recuperate. The workout was tough and I think it’s best I stick to this level till I can perform the Level 2 Day 3 test comfortably.

Kay time to eat soto and BBQ chickens.



17th Day Ramadhan – Salam Nuzul Al Quran

Tampines – Pasir Ris Park

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/496128287976818009

Sportypal: http://www.sportypal.com/Workouts/Details/589538


My cycling fitness is getting better as I can now cycle at a higher gear than usual. I managed to push harder and not be contented with the normal low gears that I have always been using.

Other than that, nothing much to report.

Salam Nuzul Al Quran to one and all.


10 Hari Ramadhan – Semakin Ramai Yang Jatuh Sakit

Peringkat 2 Hari 3

Masa Diambil = 7m 14s
13 tarik-atas
26 tolak-atas
26 ketuk-ketampi

Latihan Tambahan:

Duduk atas: 20 X 3

Latihan belakang: 20 X 3


Setelah terpengaruh dengan tindakan yang diambil oleh Kooky Kash yang telah menulis menggunakan Bahasa Melayu di halaman blognya, saya juga ingin mengambil kesempatan ini untuk sama-sama meniru beliau. Tidakkah meniru itu salah satu cara penghargaan yang terbaik?


Mengenai tajuk kali ini, saya perhati yang semakin ramai jemaah terawih di kolong blok saya yang mula menunjukkan tanda-tanda ingin jatuh sakit. Ketika imam sedang membaca surah, telah kedengaran bunyi batuk, bersin dan menghembus hingus dan sewaktu dengannya. Ini mungkin disebabkan oleh cuaca yang tidak menentu. Kadang-kala panas terik dan kadang-kala hujan kucing dan anjing seperti hari ini.

Justeru diingatkan supaya jangan lupa untuk mengambil Vitamin C yang secukupnya atau juga limau dan oren dan perbanyakkan minum air.

Badan sihat, hidup bahagia.

Senaman malam ini sangatlah susah dan begitu payah untuk melengkapkan latihan tarik atas. Saya juga terasa sikit kegenjontan di lutut kiri saya. Hmm…

Dan untuk meniru slogan yang selalu dimainkan di RTM 1: Majulah sukan untuk negara!

Jalan-jalan ke Pasar Ramadhan,

ternampak murtabak sungguh menyelerakan,

bulan puasa ibadat ditingkatkan,

senaman pula jangan ditinggalkan.



3rd Day Ramadhan – Night Strength Training

Level 1 Day 3

For time = 4m 15s
10 pull-ups
21 push-ups
21 squats


Oh man!

The flu strikes again.


I will continue to increase my water intake and maintain my daily Berocca multivitamin regime.

Breakfast just now was a glass of milk, a few slices of wholemeal bread with egg dalca and emptied a full mineral bottle of 1.5l.

Going to take my chlorphenamine pill and hit the sack.

Will monitor my condition tomorrow and decide if a morning jog is feasible with all these nasal fluid dripping everywhere.

For today’s exercise, I am pretty pleased with it considering my less than ideal condition. Will upgrade to Level 2 next week.

Bring it on baby!