Tag Archives: Simplefit

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™‚

Advertisements

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.


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

Notes:

Fuyooooooooooo!

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.

Fuh!!!

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!

:mrgreen:


Wednesday Night Workout – When Nothing Goes To Plan

Level 3 Day 2

5 rounds for time = 5m 50
3 pull-ups
10 push-ups
16 squats

Supplementary Exercises:

Crunches: 25 X 3

Back Extensions: 25 X 3

Notes:

Well the initial plan for today was to go for my first swim in the morning at the Tampines Swimming Complex after a long time of not doing so. Then I will head to the Bloodbank @ HSA to do my monthly platelets donation before going to school.

Then I had to cancel all that as I need to be in school at 9am for some practical training for my Final Year Project and with the 1.5hrs of journey in the bus and MRT, I had to cancel my swimming session and postpone my platelets donation.

And as it turned out, the heavens opened up just as I reached Boon Lay and that meant my outdoor practical session would be postponed to the afternoon. So there I was stuck in the library when the time spent could be used to donate my platelets.

Oh well.

My diet plan is not going according to plan too. I just can’t tamper my temptation to eat and I’m feeling like a pregnant woman (I look nearly the same with my bulging tummy). I’ve eaten so many fried chickens that I’m sure my arteries are clogged with their fatty acids. Not to mention the amount of rice I’ve consumed. I’m ashamed of myself. I need to search for the willpower to resist the desire to eat a lot, that I once had during Ramadhan. Maybe by starting with 5 spoonfuls of rice?

πŸ˜›

Come on Faisal!!!

For today’s workout, nothing special to report and am just glad I completed it.

πŸ™‚

*Update: Just gobbled down about ten Fat Pakcik $250 Chocolate Chip Cookies while watching the individual time-trial of the Vuelta a EspaΓ±a. See…

😦


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.


Saturday Showdown

Level 2 Day 3

For time = 4m 03s
13 chin-ups
26 push-ups
26 squats

Supplementary Exercises:

Crunches: 25 X 3

Back Extensions: 25 X 3

Notes:

Woohoo! 4 mins 03 secs for my Judgement Day workout. That’s like more than 25 secs faster than my last Judgement Day attempt. The energy must have come from all the ketupats and cookies I have gobbled up since yesterday. Pretty stoked about it but I am literally breathless right now.

From my analysis, to ace this test, each of the three exercises should be best completed in one sitting. But if it’s not possible, then the least, is to perform the push-ups at one go. If a rest or two is required in between all the three exercises, the time taken will be usually more than 5 minutes.

Kay that’s all, tomorrow on the third day of Hari Raya, I wil be running the 10km Singapore Bay Run leisurely with my supportive cousin insya-Allah in our baju kurungs and sampings. Hoping to see Kooky Kash, Sasha and Sam too.

Look out for the update tomorrow aight.

:mrgreen: