Tag Archives: Workout

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!

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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.

😥


Endurance Cycling @ Hong Kah Town ’09: Two Strikes

Brickland Road

27.16km

1hr 05mins

25.07km/hr

Mapmycycle: http://www.mapmyrun.com/route/sg/chao%20chu%20kang/406124738982479926

Notes:

In the sport worshiped in the Land of the Free, there is a well-known rule. The ‘Three-Strikes-You’re-Out’ Rule. Well, I thought my chances are over even before the Endurance Cycling @ Hong Kah Town started. The initial plan by the organisers was that we need to cycle 8 laps circumventing the newly constructed 3km Brickland Road in 1.5hrs. That puts the average pace at 16km/hr. That’s as easy as sitting down for a buffet for two hours straight as that pace is still within my personal best.

First strike: Then I discovered that the actual route is  about 3.5km a lap. Oh my! The stakes have been raised a bit higher as this new pace is about 19km/hr. All right cool, I can still do this.

Second strike: Then yesterday, the organisers decided, hmm, this is too easy for these cyclists. (I invented this so don’t sue me please.) They decided to shorten the cut-off time to an hour, a 30mins or 1800secs less. That put the new pace at a mind-boggling 28km/hr.

Now that is trouble.

Not only is that pace outside my personal best, I can only achieve that speed if I cycle at my maximum and according to the rule of human physiology, that is impossible for an overweight Humpty Dumpty like me, riding an old-piece-of-junk (OPOJ) with creaking gears, to maintain that high pace for a complete hour.

Impossible.

And to add to the conundrum, I’ve brazenly and with full of confidence, shot my mouth off by deciding to dedicate the medal awarded if I can complete that 8 laps withing 1hour to a wise albeit a bit wrinkly nenek tua, who has an unnatural fear of cycling, in the hope she will pick up this wonderful sport. Hey, I didn’t know they will raise the bar this high.

😦

Well so much for an introduction.

So when we; my two buddies and I, reached the racing venue, my goal for today is to give my best and come out from all of this injury free. I’m also aiming to break my previous highest average speed of 22.69km/hr. It will be a big bonus if I can complete the 28km (according to my friend’s cycle computer) within 60mins and to get that medal so that I don’t need bear the brunt of all the teasing coming my way this Monday by the wise and albeit forgetful nenek tua.

:mrgreen:

As the race progressed, I noticed that Brickland Road seems flat and this uplifted my spirits a little bit. But alas, my hopes were dashed when approaching the U-turn, a gradual upslope threatened to derail all my plans. It was really tough and even at my lightest gears, I was climbing slower than a crawling tortoise. My OPOJ was groaning under my weight. My mind began to hallucinate as the thought of climbing that slope seven more times was really daunting. It even came to a stage that maybe I should just dismount my OPOJ and push it up the slope.

Aside from the slope, the course is quite flat like my botak head so it certainly helped to mitigate the problems I had pedaling up the slope. The support from the volunteers were awesome and for a moment I felt like was in the Tour de France challenging for the Maillot Jaune. In the end, I completed the eight laps in 1hr 3mins, 3mins outside of the cut-off time. But the organisers were gracious enough to award the medal to all finishers, considering the amount of effort and sweat the cyclists expended, and for that I am really grateful.

For me, I know I have given my all and that is satisfying enough.

A big thank you also goes out to the two First-Aiders who came to my aid after my thick tree trunks of thighs decided to cramp up exactly after I finished. They went out of their way to remove my shoes and socks and offered to massage my thighs but I declined. They had helped enough and I sent them off to help other cyclists in need.

The last thank you is for the organiser of this wonderful event and to my two buddies for their company and completing the course.

And to reward myself after a hard day of work, I indulged in purchasing a  basic bicycle computer, or in layman term, a speedometer. Now I can keep track of my speed while cycling and have an accurate measurement of distance rather than rely solely on Mapmyrun.

That’s all.

Gonna sleep happily now.

I’m shagged.

😛

Photos:

A view of the race

A view of the race

A new toy and the coveted medal

A new toy and the coveted medal


Wednesday Night Cycle: A Prelude

Tampines-Simei-Singapore Expo-Bedok Camp-East Coast Park-Changi-Loyang-Tampines Bike Route

45.98km

2hr 30mins

18.35km/hr

Mapmycycle: http://www.mapmyrun.com/route/sg/singapore/346546902769

Notes:

Tonight’s ride was a prelude to this Sunday’s Endurance Cycling @ Hong Kah Town.

Bought a $30 Prowell helmet too which is compulsory for the above-mentioned event.

So gave the helmet a try-out too.

Felt comfortable and the adjustable knob at the back is really great.

Save the hassle of pulling the straps like last time.

The ride itself was great with little incident.

Except one incident whereby I nearly face-planted myself into the side gate of the Indian temple in Changi.

I was riding straight when out of the pink a little girl in the temple pushed the gate out and blocked my path.

Needed to swerve quickly to the left or else the gate and I would become one.

Other than that, it was a great workout with an estimated 1128 kcal burned to the ground.

Woohoo!

😛


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

Supplementary Exercises:

Plank: 3 X 30secs

Notes:

Been neglecting my weight training exercises and my running after a bout of sickness.

Then the inertia and the M(alas) Virus prevented me from beginning again.

So it’s high time I beat the inertia and M Virus and the realisation that a nenek tua has been doing a couple of you-can-count-with-two-hands numbers of sit-ups :mrgreen: gives me that extra motivation to restart.

Hopefully this lasts.

And tonight’s workout is a killer.

😦


Friday Night Cycle

Tampines-Loyang-Changi-Changi Coastal Road-Changi-Loyang-Tampines Bike Route

30.89km

1h 45m

17.77km/hr

Mapmycycle: http://www.mapmyrun.com/route/sg/singapore/628819137652

Notes:

A good quick workout.

Training my quads to get use to cycle longer distances.

Having a cycling buddy also helps to kill the boredom.

Cool!