Tag Archives: Simplefit

Monday Night Workout – Where Have I Been?

Level 3 Day 1

Maximum rounds in 20 min = 15 sets

2 chin-ups
3 push-ups
5 squats

Notes:

Wahahahahaha!

Where have I been?

Well, I had to contend with my school projects and exams.

But it didn’t mean that I have totally neglected my exercises.

I still managed to fit in one or two during the scarce free time that I had.

But now, it’s all systems go!

G-O-!!!

:mrgreen:


Friday Night Workout – Achilles’ Heel

Level 3 Day 3

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

Notes:

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.

πŸ™‚

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.


Wednesday Night Workout – Alhamdulillah

Level 3 Day 2

5 rounds for time = 4m 05s
3 pull-ups
10 push-ups
16 squats

Notes:

I shaved off another 54 seconds for tonight’s workout.

Alhamdulillah.

πŸ™‚


Monday Night Workout – Bad Night

Level 3 Day 1

Maximum rounds in 20 min = 19 sets

2 chin-ups
3 push-ups
5 squats

Notes:

I hated tonight’s workout.

I felt weak.

My pull-up form was bad.

And my shoulder hurts until now.

Can anything else become worse?

Be strong Faisal.


Monday Night Workout – Heavy Workout

Level 3 Day 1

Maximum rounds in 20 min = 19 sets

2 chin-ups
3 push-ups
5 squats

Notes:

I felt heavy and little bit weary while doing the workout. This was most likely due to a whole day of taking photographs at my cousin’s, Fauzi, wedding yesterday. And the plates of nasi briyani plus its accompanying side dishes didn’t help the cause at all.

But I am pleased to note that in these unsatisfactory condition, I aimed to perform at least 15 sets but I still managed to crank out the same number of sets like last week. So that’s a wonderful bonus.

πŸ™‚


Monday Night Workout – Let’s Go

Level 3 Day 1

Maximum rounds in 20 min = 19 sets

2 chin-ups
3 push-ups
5 squats

Supplementary Exercises:

Crunches: 25 x 3

Back Extensions: 25 x 3

Hanging parallel leg raises: 10 x 1

Notes:

Alhamdulillah I survive another round of this killer workout (by my standards). I managed to perform one more extra set from the previous time and I am slowly inching towards my target of 20 sets.

But it doesn’t mean that by performing 20 sets I am entitled to progress to the next level. I still need to pass the Judgement Day test of completing the test under 5 mins.

So there’s still a long way to go.

So let’s go!

πŸ™‚


Monday Afternoon Workout – A Change of Pace and Place

Level 3 Day 1

Maximum rounds in 20 min = 18 sets

2 chin-ups
3 push-ups
5 squats

Supplementary Exercises:

Crunches: 25 X 3

Back Extensions: 25 X 3

Notes:

Woohoo!

Slowly but surely the sets keep increasing signalling that I’m on the correct path.

From now on I couldn’t perform the Simplefit program in the comfort of my own house like I used to as the house is currently undergoing renovation and the ledge at the top of the door has been removed as part of the make-over. Therefore I can no longer perform my chin-ups using that ledge and hence has to do the chin-ups at the small Tampines North Park near my block.

Bummer.

On a positive note, I found it easier to execute the chin-ups using the standard pull-up bars that can be found at almost any fitness corner. I totally blitzed my way through the first five sets before taking it easy for the next five. But due to my earlier exuberance, my arms were really struggling to do the next eight sets.

Bummer.

Kay now I have to just kick-start my cardio program again…

Hmm…

:mrgreen:


Wednesday Night Workout – A Pleasant Surprise

Level 3 Day 2

5 rounds for time = 4m 59s
3 pull-ups
10 push-ups
16 squats

Supplementary Exercises:

Crunches: 25 X 3

Back Extensions: 25 X 3

Notes:

Whoa!

Fuh!

Panting.

Gasping.

Shaved off 50 secs from the previous timing but I needed to push really hard in the last set.

Upper body feels strong and my knees are as wobbly as Mr Humpty Dumpty sitting on that Berlin Wall.

Had a surprise sms too this morning but I’m trying to force myself not to infer too much into it.

I’m just happy as it is.

Now can I surprise myself with a long overdue, early morning run tomorrow?

πŸ™‚


Monday Night Workout – I Love Pain

Level 3 Day 1

Maximum rounds in 20 min = 16 sets

2 chin-ups
3 push-ups
5 squats

Supplementary Exercises:

Crunches: 25 X 3

Back Extensions: 25 X 3

Notes:

Tough.

Freaking tough.

I am talking about the workout I’ve just done, not about myself.

The chin-ups are really sadistic but if it means getting bigger and better defined guns, then by all means. Lol!

πŸ˜›

Going for a run tomorrow morning.

I MUST GO FOR A RUN TOMORROW MORNING. FAISAL IS GOING FOR A RUN TOMORROW MORNING. I MUST GO FOR A RUN TOMORROW MORNING. FAISAL IS GOING FOR A RUN TOMORROW MORNING. I MUST GO FOR A RUN TOMORROW MORNING. FAISAL IS GOING FOR A RUN TOMORROW MORNING. I MUST GO FOR A RUN TOMORROW MORNING.
Still awake and it’s 1a.m. now. Haizzz.


Monday Night Workout

Level 3 Day 1

Maximum rounds in 20 min = 15 sets

2 chin-ups
3 push-ups
5 squats

Supplementary Exercises:

Crunches: 25 X 3

Back Extensions: 25 X 3

Notes:

Adooooiii.

I am soooooooo tired lah. Not much improvement from the 11 sets I did previously. Still a long way to go. G-O- Go!!!

Here are some more photos from last week’s Singapore Bay Run 2010. Courtesy of Sasha and in2it.sg. Anyway I’m too lazy to compose a race report. Suffice to say I am contented posting a time of 1hr 18mins for which is the same as the one during last year’s 10km Standard Chartered Singapore Marathon, albeit wearing baju kurung this time around. I don’t think “banana will fruit two times” unless who knows Hari Raya will coincide with another running event in the future. πŸ˜›

I was shouting, "SELAMAT HARI RAYA!"

We did it!

Suave Sam and the two Mat Melayus

Sassy Sasha and the two Mat Melayus

With the two cool running moms.