The Journey...

I am into my final week with this regime that i have posted.... Generally, I have seen the effect it has taken on my body, and honest am fitter than i was 16 weeks before, but sadly the result is not as ideal as I wanted... as the abs are still pretty minimal. But I cannot blame anything but myself, coz honestly through out this weeks, I was unable to control my diet. It did take a toll on my result. Guess I didn't want it hard enough... Oh well, not going to be dishearten... will continue to work hard and try to restrict on my diet a little better... balance is the KEY!!!!

A tip for a good diet: CONTROL THE MOUTH!!!! something that sounds simple but darn difficult to do in my context... hahaha

Friday, 5 Sept 2008, I cheated death, many have ask what that means in my blog, well, simply coz I really did cheated death, I was knocked down my a car while crossing the road. I dare say I wasn't at fault but the car was, coz i cross the road at the right time, but this turning car must have been not concentrating and came and ram-ed me from the side, its a new Honda civic light bronze-ish in colour... I was at the phone at that point of time and didn't know what strike me. What anger me the most was, the car actually reverse, waited for me to stand up and move aside, and drove off!!!! these entire time the blardy driver did not step out of the car, thats the least he could do... btw, the uncle was about 50ish-60, and being old is not an excuse you can knock people down and get away with it you know. My only regret was to no take down his number as I was still in a state of shock and before I knew it... he speed off already.

After that, It kept me thinking of many things, and how my life would already be over if the car was any faster, Lucky pehaps? I didn't suffer any external wound and just strained some muscles. The day went on feeling weird, everything did not feel really right... just the post trauma i guess. Its the second time I met accident at that corner, the first being in a bus which knocked down someone, also during a turn... OMG... scarily coincidental lah....

Anyway, my advise is, cherish your life, your love ones, coz you might think you always have tml to see them... its not really true if u dun take care....

Week 16... Cherish Life... bring it up a level...

HOW TO GET SIX PACK ABS Week 16 - SIX PACK ABS WORKOUT PROGRAM - video powered by Metacafe

Workout Routine: Week #16 Instructions:

All exercises are done in a superset between upper body and lower body.
For example, One Arm Pushups are supersetted with a Reverse Lunges
with weighted backpack and plate. Do NOT rest within the superset, but
rest 30 seconds after the lower body before repeating the superset again.
Repeat for a total of 4-5 rounds total. Proceed to the next superset.

Aim for lower reps: 8-12 reps
Aim for 4-5 rounds for each superset
Again, take no more than a 30 second rest in between.

Here is the routine for the week:
Make sure to watch the video several times and observe my form

A1: One Arm Pushups
A2: One Leg Pistol Squat with weighted backpack and rope or using the jungle gym
*Aim for 4-5 rounds

B1: Alligator Pushups with or without weighted backpack
B2: Jump Squat w/ weighted backpack
*Aim for 4-5 rounds

C1: Pull-ups (using a towel) with weighted backpack
C2: One Leg Squat hold with plate
*Aim for 4-5 rounds

D1: Recline Pull with weighted feet elevated on a stability ball
D2: One leg calf raise with weighted backpack and stability ball
*Aim for 4-5 rounds

E1: Upside Down Shoulder press
E3: Tricep Extension with rope or using the jungle gym
(to add resistance use a weighted backpack)
E3: Hammer curl with plate (lean against the wall for support
*Aim for 2 rounds

F1: Ball crunch with fitness bands
F2: Rotational twist with fitness bands
*Aim for 2 rounds

I ran.... and ran....

The results for both Singapore Bay Run 2008 as well as Nike Human Race is out... Would say both run I just do my average speed, never stop neither did i sprint much (only at the last 100m to the end, with Nike giving a little more hoping to end under 50 mins) Here they are

Singapore Bay Run : 1 hr 56min (1.56.45.45) 21km

Nike Human Race : 50mins (0.50.00.00) 10km

I realised that for my run, average about 10km/hr, so this is the kinda result you would get.... hehehz... so anyone wants to achieve this (not that its fantastic, but its a start) can just let me know then we can train running together??? pehaps... hehe

Week 15

Feeling lethegic at the start of the week, likely because its the start of the week...hehez... oh well... will head down to they gym... and we see how things progress from there... hehe



HOW TO GET SIX PACK ABS IN 16 WEEKS Week15 - video powered by Metacafe

Workout Routine: Week #15 Instructions:

All exercises are done in a superset between upper body and lower body.
For example, One Arm Pushups are supersetted with a Reverse Lunges
with weighted backpack and plate. Do NOT rest within the superset, but
rest 30 seconds after the lower body before repeating the superset again.
Repeat for a total of 4-5 rounds total. Proceed to the next superset.

Aim for lower reps: 8-12 reps
Aim for 4-5 rounds for each superset
Again, take no more than a 30 second rest in between.

Here is the routine for the week:
Make sure to watch the video several times and observe my form

A1: One Arm Pushups
A2: Reverse Lunges with weighted backpack and plate
*Aim for 4-5 rounds

B1: Elevated Pushups with weighted backpack
B2: Band Squat and press w/ weighted backpack
*Aim for 4-5 rounds

C1: Pull-ups with weighted backpack
C2: Squat (small range of motion) with weighted backpack and plate
*Aim for 4-5 rounds

D1: Recline Pull with weighted backpack (feet elevated)
D2: One leg calf raise with weighted backpack and plates or dumbbell
*Aim for 4-5 rounds

E1: Tricep Extension with rope or using the jungle gym
(to add resistance use a weighted backpack)
E2: Ball Plank (feet elevated) with weighed backpack
E3: Ball crunch with bands
* Aim for 2 rounds

Week 14.... 3 to 4 weeks to go

HOW TO GET SIX PACK ABS IN 16 WEEKS Week 14 - video powered by Metacafe

Workout Routine: Week #14 Instructions:

All exercises are done in a superset between upper body and lower body.
For example, pushups with hands on the ball (with bands to add resistance)
are supersetted with a jump squat with weights. Do NOT rest within the
superset, but rest 30 seconds after the lower body before repeating the
superset again. Repeat for a total of 2-4 rounds total. Proceed to the next
superset.

Aim for lower reps: 8-15 reps
Aim for 4-5 rounds for each superset
Again, take no more than a 30 second rest in between.

Here is the routine for the week:
Make sure to watch the video several times and observe my form

A1: Spiderman Pusups with weighted backpack
A2: Squat with weighted backpack and plate
*Aim for 4-5 rounds

B1: Pushups with weighted backpack
B2: One Leg Squat with rope and weighted backpack
*Aim for 4-5 rounds

C1: Pull-ups with weighted backpack
C2: Forward Lunges with weighted backpack and plate
*Aim for 4-5 rounds

D1: Recline Pull with weighted backpack
D2: Squat Hold with weighted backpack
*Aim for 4-5 rounds

E1: Bicep Curl with rope or using the jungle gym (to add resistance use a weighted backpack)
E2: Pushup Plank with weighed backpack
E3: Reverse crunches
* Aim for 2 rounds

I don't have a heavy bag... so i just increase the weights i do, not as effective but can more do with quality of ur sets... ALL THE BEST people!!!

Better man...

As fast as my emotion came, its left me pretty quickly too... just after my run before my muay thai training, was running at fort canning absorbing all the greeneries around me... Nothing ran through my mind to be honest, but just feel that there is nothing in these world that can really bother me at that time, if I am low, am sure there is someone lower then me... Life is mostly about want then can or not... if you set you eyes on something and you want it bad enough... you will get there one day... hehez... Amazing how positive I am, reading my previous post, I seem like a changed man...

I guess its like what i say... its a wave of emotions... sometimes its good sometimes it bad.... But I figured out my problem is probably I ponder over it too much... when i let go and concentrate on something else... the feeling goes away...

Back to me again... Winners don't quit, Quitters don't win (the Contender, 2008).... interesting quote...

Self Reflection...

Things have been pretty much a roller-coaster for me these days, someday I am fine, motivated, and ready to go. Yet some days, its just gloomy, emo, and hating it... I don't know why... I honestly don't. Its just becoming more frequent ever since the lost of my wallet. I know I shouldn't brood over it anymore coz there isn't really much point to it. Maybe its just an excuse I use to console myself on how I have been feeling lately. The mood have since taking effect on my brain, as I have the tendency to forget thing...

My fuse seems to be pretty short too... getting easily agitated with thing and people around me. Yet I know I have no right to do so... Hate my cockiness.. the know its all attitude... why can't i learn to be more humble. Why must I always have a say in everything. Why?!?!?! there i go again...

A getaway would be good... but where? I really donno... think I should go for one of those long runs again... to Harbourfront again perhaps? all I know is a good break from all these would be good, have an urge to go into isolation again... or maybe I just need some booze (but booze are not for vexed time... thats my motto... haiz...contridicting)

Its always easier when u are a third party to things... when u are involve many a things you advise on others you find can work on urself, then u start to wonder about the advise you gave... Like what I am going through how.. hahaha... ironic...

I have a mixed emotion of vex-ness, frustration, lost, tired, lonely even at times and they are so mixed up i dun even know what i am feeling right now... They come in waves, like when i said, must be one of the bad days... Am trying my best to loosen up... hopefully tonight Muay Thai session will be good...

Where I lies... I donno... but definately hoping to see light soon...

Into the final round!!! JIA YOU!!!

This week marks the first of the final 4 weeks, lately progess seem minimal... but not giving up since it the last hurdle... have survive this far... will end strong... wish me luck!!!

Week 13 - M, W, F (3x per week)Workout Routine:



All exercises are done in a superset between upper body and lower body.For example, pushups with hands on the ball (with bands to add resistance) are supersetted with a jump squat with weights. Do NOT rest within the superset, but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-4 rounds total. Proceed to the next superset. Aim for lower reps: 8-15 repsAim for 4-5 rounds for each superset Again, take no more than a 30 second rest in between.

Here is the routine for the week: Make sure to watch the video several times and observe my form

A1: Ball Pushups with hands on the ball (with band to add resistance)
A2: One Leg Squat (Pistol Squat style)
*Aim for 4-5 rounds

B1: Elevated pushups with resistance band
B2: Plate Swing (watch the video)
*Aim for 4-5 rounds

C1: Pull-ups with weights (you can use a backpack with books in it for weights)
C2: Squat with weights (Small range of motion)
*Aim for 4-5 rounds

D1: Recline Pull with feet elevated
D2: Hip Bridge (on the chair)
*Aim for 4-5 rounds

E1: Tricep extension with rope or using the jungle gym (using your bodyweight for weight)
E2: Stability crunch with resistance bands


E3: Ball Plank with feet elevated
* Aim for 2 rounds

Salute to the greatest swimmer on the planet... Michael Phelps

This man is not only great... he is powerful... 8 Gold Medals, 7 world records, and 1 Olympic record, all at the age of 23.... My salutes to Michael Phelps!!! and not forgetting the American team, that help him attain is goal in 3 occasion!!!

What has got into me lately i wonder....

Forget seems to get in the top of my "to do" list lately... but never intentionally, I am reliving the days when i am in primary 4 when my memory is super ultra poor, for no reason at all... Sorry if I did anything wrong people, in any way or what, really not intentional.

Its all started when I lost my wallet, and since then my life have been pretty topsy turvy, even my parents are worried. Have forgotten to turn off my computer after use for more then 3 times, and occasionally forget to lock the doors (or gate rather) when i go out... This is bad. I try asking myself why, but nothing seems to register.... There is like a cloudy covering everything in my brain, nothing strikes me... nothing at all....

Maybe a month away from home might help... go to places where I face nothing but sun sand and sea for a month... that would be nice, thou my schedule never allows me to do it... was thinking Phuket or Koh Samui.... This is not a running away from problem technique, i assure everyone... Just time away from the hussle and bussle i guess...

I tried talking to my mum about it... but the subject never really surface coz I donno whats wrong with me to begin.... The only time I can not think about all these is when I am working out... coz I deal with weights in gym, so i force myself to focus on them instead of my mind, dangerous to be distracted man... Thats why I enjoy working out so much i guess. My cheapest way to escape.

Was listening to radio yesterday and 90.5fm and the dejay left some words of wisdom before he ends his shift... he says "The greatest change will happen when one stop thinking about having to change" been pondering about that the entire night after that, adding to my already crowded mind... haha...

Alright, collect race pack... then heading off hopefully will get my mind off... thou I dun see any chance... hehez... Have a great weekend ahead everyone!!!

Here's week 12

Getting more and more letargic... OMG... and the deadline is drawing near... OMG.... how how how... here is week 12

Workout Routine: Week #12 Instructions:

All exercises are done in a superset between upper body and lower body.
For example, pushups with hands on the ball (with bands to add resistance)
are supersetted with a jump squat with weights. Do NOT rest within the
superset, but rest 30 seconds after the lower body before repeating the
superset again. Repeat for a total of 2-4 rounds total. Proceed to the next
superset.

Aim for lower reps: 6-10 reps
Aim for 2-4 rounds for each superset
Again, take no more than a 30 second rest in between.

Here is the routine for the week:
Make sure to watch the video several times and observe my form

A1: Pushups with hands on the ball (with band to add resistance)
A2: Jump Squat with weights
*Aim for 3-4 rounds

B1: Spiderman pushups with bands
B2: Alternating Split squat jump with weights
*Aim for 3 rounds

C1: Pull-ups with weights (you can use a backpack with books in it for weights)
C2: Squat hold with weights (hold for as long as you can)
*Aim for 3-4 rounds

D1: Recline Pull with the rope (one leg up)
D2: Calf Raise with weight
*Aim for 3 rounds

E1: Bicep curl with the rope (using your bodyweight for weight)
E2: Stability crunch with bodylastic bands
E3: Ball Plank

*Aim for 2 rounds






WEEk 12- Discover How To Get Six Pack Abs In 16 Weeks Or Less. - video powered by Metacafe

Wish me luck pple!!!

New Runners!!!

Despite all the loss I have made recently, I still decided to buy myself a decent pair of runners, as both pairs of Asics seem to be so heavily battle wounded. So.... LADIES AND GENTLEMEN!!!! INTRODUCING.... SAUCONY PROGRID TRIUMPH 5!!!!

The colour I bought cannot be found on the web site, so I had to use a different colour but the model is the same.A shoe recommended by the owner (who is also a runner) when I told him what kind of a runner I am and what kinda foot I possess. Sounds confusing? Well, if you have been running long enough, you will discover a pattern you usually run, like I have posted awhile back about running styles, if your heels land first, u are a heel footer runner, and if the ball of the feet lands first, you are a fore-footer runner. There is plently more but this is the fundamental, there is also the shape of your foot and stuff, its alot of knowledge actually. Alot of fun to find out so that you get the right shoes, its important, why? coz its matters not only to your ankle, but will also affect all joints, such as your knee, hip and even your spine.

Have not go for a run in this pair of shoes yet, well considering I only bought it yesterday. Will feedback on how it is once I have tried it. But I just got to know it is rated "Best Shoe" in 2008 by Runner's World UK. Hmm, impressive, but how does it work on an Asian? hehe... shall try to find out... anyone interested to go for a test run with me in my new shoe just give me a call k.... hahah say like majiam new car going out for a spin like that... heez... But hey I am serious, light run, just give me a call!!! good training for those taking part in stand chart... hehe... *hint hint* hee

Into the final weeks...

By now, your stamina for his regime should more or less be there... so now work on the form... enjoy

Aim for lower reps: 6-10 reps
Aim for 2-4 rounds for each superset
Again, take no more than a 30 second rest in between. Here is the routine for the week:
Make sure to watch the video several times and observe my form

A1: Pushups with feet on the ball (with band to add resistance)
A2: One leg squat with rope (both sides)
*Aim for 3-4 rounds

B1: Spiderman pushups
B2: Deep Squat with plates
*Aim for 3 rounds

C1: Pull-ups with weights (you can use a backpack with books in it for weights)
C2: Squat hold with rope (hold for as long as you can)
*Aim for 3-4 rounds

D1: Recline Pull with the rope
D2: Forward Lunges with weight
*Aim for 3 rounds

E1: Tricep extension with the rope
E2: Weighted Ab Crunch
*Aim for 2 rounds

F1: Right Side Plank
F2: Left Side Plank
*Aim for 2 rounds




WEEK 11- Discover How To Get Six Pack Abs In 16 Weeks Or Less - video powered by Metacafe

Rotton week.....Terrible...

This past week have been everything but fantastic... Freaking low on luck and all man... It really makes me wonder why... Been trying hard to find the light within the dark clouds but each time i see some, the cloud thicken and comes every darker.... Bottomline is... ITS A FUCKED UP WEEK! PERIOD!!!

Its all a series of unfortunate events... call it unlucky, dumb, careless, whatever... just sucks... First unlucky thing was to leave my BodyShop shower/shampoo in a public toilet. FYI it was a new bottle, just took it out from the draw that very morning. But since it was a small bottle, I felt the pinch but was alright... Midweek, the killer, my wallet got stolen... yes STOLEN!!!! but I cannot blame the thief also, guess my carelessness made the job easier for him... all I could recall was I was about to gym and used the toilet before changing for gym... and left my bag with a whole gang of soccer boys around...LIKE DUH!!!! thou not hinting anything lah... there were others around too... just me being dumb lah... alot of stuff lost... and needs to be replaced... especially all my cards... Total damage for the loss- $150 close to 200 without including wallet, coz i have just topped up all my cards (ezlink, cashcard,etcz) within. ARGH!!!!!!

Today, got all the replacement cards, went to activate them... and guess was too gan chiong... end up all the card got suspended coz of too many attempts... so have to send in slip of acknowledgement and wait for reactivation within 1 to 2 working days... FARK LAH!!!!

Call me supersitious or whatever lor... but I think my locks (refering to my hair) was my luck... coz after cutting it, nothing good seems to be happening. EVERYTHING SUCKS!!! either that or just someone out there is jealous that I am living life the way I want... and is determine to make me SUFFER!!! It sucks... but am gonna fight... if they think they got me... think again... I am coming back stronger... unless u kill me... if not i will just come back better then ever... you just wait and see...

FUCK UP WEEK ALMOST OVER!!!! ONE MORE DAY TO GO... GOOD RIDDEN!!!!

Week #10 Sucky week... not about the workout...

Sorry sorry everyone.... Just realise I have not post week 10's workout regime...was suppose to do so, but blogger went faulty on me... so yah... here it is... Sorry man

RESISTANCE TRAININGInstructions:All exercises are done in a superset between upper body and lower body.For example, pushups with bands (pushing) are supersetted with Pull ups (pulling). Do NOT rest within the superset, but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset.

Aim for lower reps: 6-10 reps
Aim for 2-4 rounds for each superset

Again, take no more than 30 seconds rest in between.

Superset: A1: Pushups with Bodylastics band
A2: Pull-ups with medium size towel
*Aim for 3-4 rounds

B1: Staggered alternating pushups
B2: Lat Pulldown swimmer with Bodylastics band
*Aim for 3-4 rounds

C1: Squat and Press (use any weights that you can find) For example: rocks,
C2. Alternating Split Squat Jump. (use any weights that you can find) For example: rocks,
*Aim for 3-4 rounds

D1: One Leg Calf Raise with weights.
D2: Bicep Curl:
*Aim for 2 rounds

E1: Weighted Abdominal Crunch:
E2: Plank with leg lift:
*Aim for 2 rounds





I am having a rotten week this week... in just a week I have lost 2 items, one is my body shop body/head wash, and seconds and more damaging is my BB wallet... *sob* yes my wallet, after so many years... this is my first time losing my wallet... haiz... arh i just urge whoever hu took it, u can take the money and all... i dun care... just give me back the rest of the card coz its super mafan to replace....

Coincidentally, both incident happened in the toilet.... guess I must becareful liao.. but the case for my wallet, its likely theft... haiz... PLEASE JUST RETURN IT TO ME ALREADY!!!! The joke is not farnie.... *sob*

Moment of truth... Mid way there....

Hi there the following is not for the faint hearted... haha cause the last time I posted those pictures, was told that they are scary lah... hehehez so yah... its my ex photos from when i first start my regime, and now 9 weeks or pretty much halfway through my workout.. here is how i look so far... so you guys be the judge k... (*note that photo might look abit stretched as i took as a portrait format and convert it to a landscape)

Before I start & Week 9 (front view)



Before I start & Week 9 (side view)



Before I start & Week 9 (back view)




and yes... to that addition, I cut of my locks... hehehez... short (*sob... I miss my long hair already, but well... no choice I guess.. haiz)

So I am halfway there.... see you guys in 7 weeks time... for the final results... hopefully will look a whole deal better lah... hehez... Wish me luck!!!

Recipe for Happiness...

I know this doesn't not apply to everyone, but currently there isn't really nothing much to complain about to be honest. I believe this is due to the 2 things I have in life now... sports and music... simple isn't it? seems like something everyone can get? its true...

Firstly on sports, I am indeed making good use of the time I have currently since I am studying... to really cope with workout, work as well as studies. As many of my "working friends" would say, I am still not in the "real" world, when I start working, that's the "real" world. But hey, everyone have their own take on what the "real" world is, and I must say currently, mine ain't that "fake". The workout I have been following thus far seem to be helping me pick up to my past. stamina is building up and strength is slowly but surely improved, my mind is constantly sharp and I must say the feeling its good. According to science, exercise makes one feels happy, for all those that have doubts on it... let me tell you IT IS TRUE, but not exactly while you exercise, its after that is the part where "happiness" kicks in. After a good workout, you endured with all the pain and you struggle to catch your breath... you feel strangely refresh and all ready to go again... thou you might not look forward to workout ( I do have a fair share of those moments too) but honestly, all it takes is that one step, START, and you will see what I mean.

Now to music, I have recently move back to listening classical music while I am on the move (thanks to dear's MP3 player with FM radio) and I must say it can been really calming, despite all the noise surrounding you. Unlike songs with lyrics, classical music gives off a different vibe and its really up to your own interpretation. What i mean is for instance a sad song in chinese or english can be felt by the singer and the lyrics if its really well done, and there is only one thing you can really feel when hearing it, sad. But for classical music a sad tune expresses more then just sadness, to a certain degree, there is a certain amount of calming effect and would occasionally have strange twist to it, like a sudden parade going by and stuff like that... you know (am sure that those that have classical background understands what I am talking about) So yeah... Listening to it can be really calming... which i really enjoy...

So my conclusion on happiness, great workout with a touch of great music... life cannot be better then that honestly...

Great words from Zhuang Zi, the show I watch a few week back, talking about life... and people perspective of things really got me thinking and broaden my horizon in looking at things.First on life, he shares a story talking about a couple of brothers staying on the 80th floor of this huge skyscrapers, so there was this once they both came back with a heavy baggage, and the lift was spoil, and it was late so they had to get home, so readily, the started climbing the stairs. By the time they reach the 20th floor, they were exhausted and decided to leave the bags on the 20th floor so that once the lift was working they would come back to collect it. So now, lighten off load, they started climbing once again. They tired out at the 40th floor again... this time, they had an argument, and started blaming each other for things and all, while they carried on climbing. When they reach the 60th floor, they were both too tired to even open their mouth to quarrel, so quietly the finish climbing the last 20 floors. Eventually when they got to their apartment on the 80th floor, they were as good as dead, then as they reach to open the door, they realised they have left the keys to the house in one of the compartment of the bag the left on the 20th floor.

This story reflects everyone's life... when we are young we are all raring to go... like the brother first was when the embark on their journey, bagging with them their dreams, ambitions, driving force. as time goes and they age, those dreams and all seems to get heavier and turns to burden, so they leave them off... and embark on just getting to the destination, so off came the load like what they did on the 20th floor, and they embark again.... and later when you get much older, politics argument arise, you start to feel the need to have power and all which is what happen from 40 to 60s, and but that age, you feel that your time as past, so you just let things happened and live life just trying to get by... and when you reach 80, you look back in life and realized you have so much regret, and have left many important things that you planned to do in life. like how the brother left the house keys on the 20th floor, those dreams and ambitions together... Doesn't this story share so much about life.... got me thinking... maybe those who reads this might wanna share your views after much tot... I feel it really made sense....

Oh well, thats about life, I guess that enough to get people to think, I have another on perception i would love to share, maybe in my next entry... For now... I leave you with this to ponder... is life all about working... do we really wan to be like the norm, the brothers? off to gym.... Cheers!!! have a great weekend people!!!

Late week 9...

Hi there people, sorry sorry, here is week #9 schedule... time passed by in a flash, cannot believe its already week 9...

Week 9 Resistance training!!!

A1: Explosive Pushups
A2: Ball Squat with bands

B1: Band Fly
B2: One Leg Hamstring Curl

C1: Pullup or Chin up
C2: Reverse Lunges with free weights (e.i. plates)

D1: Band Row (Seated on the Floor)
D2: Wall Squat Hold with Calf Raises

E1: Front Lateral Raise
E2: Ball Crunch with bands for resistance

-Aim for higher reps: 15-30 reps
-Aim for 2-3 rounds for each superset (Alternating between upper body to lower body)
-Again, take no more than 30 seconds rest in between.






After friday, there will be a midway photo taken... and you guys be the judge... alright... hehee

Hairy Situation Part 3!!!

Seems like many of you like the Jap look for my last post on hair style and #7 seems to be in the lead for both the hairstyle as well as the model... (Right ladies?) hahahaha Anyway here is round 2, as I recieve some feedback on its being too "Asian" so I am going celebrities this time around... Choose wisely... thx!!!

Celebrity # 1: Johnny Depp


Celebrity #2 : Elijah Wood (aka Frodo)


Celebrity #3: Keanu Reeve


Celebrity #4: Owen Wilson


The following 2 actors have multiple looks.

Celebrity #5: Zac [Short] (from High School Muscial)


ZAC [Long]


Celebrity #6: Ashton Kutcher [Long with short fringe]
Long with long fring
short

Do share your views... and presenting the current top 3 from the last post...

#1 : Hair 7

#2: Hair 1 & 9


Hair #3 :Hair 4

Half way there.... Almost...

This week marks the 8th week, at the end of this week, I would be halfway pass the regime that I have been following. Honestly the Spartan week was not to be mess with, really planned for fit people, and I AM NOT FIT LAH!!! hahaha but I survive, through alot of determination, hopefully bringing my fittness up a whole new level.

For those that cannot get me yesterday on my phone, forgive me as I made a big blunder. I send a few of my jeans to alter as ther are really getting super baggy, yes, those are recent jeans, not the 42" ones anymore, so yes trying to get them more fitting. The thing was that I tried to put my HP and wallet into one particular pair of jean so that the seamstress knows how much she can chop off that pair of jean without making it too tight. After that I remember to take out my wallet but not my HP, so yeah... i left it there and only realise it much later when I was going to catch a movie with dear, when i wanted to switch my phone to silent mode... STUPID right?

Oh well this morning went to collect it. Thx god Singapore is not very big... hehehez... and went for my swim at a new pool, BEDOK!!! Verdict, not bad for old pple lah... hahaha coz there is ALOT... nothing wrong... dun get me wrong... it good to see old pple making the effort to stay healthy. The pool itself had some history lah... but honestly could use some cleaning up liao... Did my 10 lap free style and another 5 breaststroke/freestyle... got to work the stamina man...

Here is this week's schedule, no more circuit... back to resistance, hmm seem highly dependent on the aerobic ball, which i dun have... so I must make do with someother thing I guess, here you go... for those that have been following this same regime as me... I wish you all the best... we survive 7 weeks and just halfway more to go.... Sacrifies need to be made to see results... JIA YOU

Something is wrong with the video... so i am just going to post the routine...

Elevated Feet Pushup
1 legged ball squat
Pushup (both feet on ball)
Single Leg Hip Extension on Ball
Pullup
Upright Row with band
Calf Raise
Bicep Curl
Knee Lift

Instructions:
All exercises are done in a superset between upper body and lower body.For example, elevated feet pushups (upper body) are supersetted with 1 legged ball squats (lower body). Do NOT rest within the superset (between the upper body and lower body), but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset.

Aim for higher reps: 15-20 repsAim for 3-4 rounds for each superset (upper body to lower body)
Again, take no more than 30 seconds rest in between.

Hairy Situation Part 2- New Look!!!

Hey friends, here are more hairstyle apart from the first I have.... Do share your opinions alright? Note! look at the hairstyle, I know the models can be pretty cute, but concentrate for the hairstyle that you think suits me alright? hahaha... here you go

Hairstyle #1
Hairstyle #2
Hairstyle #3
Hairstyle #4


Hairstyle #5

Hairstyle #6


Hairstyle #7



Hairstyle #8


Hairstyle #9


Hairstyle #10

All the above styles can be found in the url below... so if you take a look and see somemore that is more suitable for me... please do let me know... they have ladies hairstyles too... rather nice I must say... hehehe Thank pple and keep those votes coming!!!!

http://www.rasysa.com/pkg/style/mens/

Not a spartan but i did 300!!!

This week's workout is definately no joke, it may seem simple, but honestly with so many weeks of conditioning, I am totally shagged out after each of these sessions man. I always love to spice up my workout lah... of course I do not purely do those regime, here is what I have been doing. Depending on the time of my workout the regime is as follows:-

Day workout (usually about 11am onwards)

As its super hot!!! i usually start with 15mins of skipping, then the regime, for this week its the SPARTAN home workout, but I choose to do it at a exercise ground near my area. Once that is done, will end off my session with 10 X 100 m lap swim at the pool.

Evening (usually late, 10ish? quieter)

Short run around the neighbourhood, about 15 to 20 mins, 15 mins skipping, then the regime. No swimming.

Seems tough? Yes for some but I guess if you want results you have to push ba... beside the rest apart from the regime is done on my own pace, so no issue on that. But yah, thats has been my regime lor. Pretty amazed with myself to be able to follow till today, many a times giving up seems extra tempting, like oh, muscle ache lah, super hot lah... you name it... then I think of the number of weeks I have already passed so yah, just grab my stuff and go!!! heez... its cultivated, never an easy journey, but once you get on it... its trains you strong man!!! For those taking their first step on workout, my advice is, stick to it! Endure and it will show results...

As for those that say, wah work lah, not time to workout, make daily activites a workout, exercise does not mean doing what i do, walking is exercise, climbing the stairs is exercise. Exercises is really hidden in every corner of our daily life, so rather then feeling gulity that you have no been working out, make effort to convert daily activities to workout, and with abit of adjustment to your diet, and you have nothing to worry about.

I realise the problem with many working class in Singapore after they start working is the made rush, the always no time, so they rush to work, sit, rush to lunch, rush back, sit till off work. This is how fat builds, rush yes can be seen as brisk walk in exercise term, but to lunch, then rush through lunch, causing indigestion, or worse cause ur metabolism to not able to handle so much at a time, which in turn filters into fat faster, then rush back and sit... Notice how the tummy just evolves... Work is never ending, lunch is a break from the fast pace and also a time to rest. Make the best use of it.

Well, I mean I am also guilty of it lah, but am trying very hard to work things out and tell myself to slow down, now at least i chew my food, i used to swallow my food, super bad which is why i balloon to a 106kg. So lesson learn. I think everyone should to... Yes we work for a living, but at the rate we go but the time we earn "enough" many of the money will go to medical cost because we are all not taking good care of ourselves... it is all worth it?

Happy working out lah!!! heez...

Hairy Situation!!!

As most people that have seen me recently would know that I have pretty long locks now... got comments like John Lennon, and going back old school with beetles look, thats how long it is... I have not much issue with the length, thou my natural curls are well... not exactly very easy to manage, if i comb it straight, with those curls, i look like a mascot for OMEGA (you know the watch) hahahaha yes...

But I am still determined to keep it long so here is one suggested pic that I am considering, if i cannot beat it, why dun I join it... do give me feedback, or if there is other styles feel free to msg me alright!!! I could used somemore opinions here... Thx

300 Workout!!!!

I am close to halfway through my workout regime and honestly the only thing stopping me from seeing a drastic result is my diet... ARGH!!! it's so fustrating knowing that its something that i can control yet... Anyway halfway to go.... must bring things up a knot liao... hehehe JIA YOU RYAN!!!!

This is already week 7 and its the HOME SPARTAN WORKOUT!!!! here is more

300 Spartan Training Workout. Home Version. This is my home version Spartan training that anyone can perform from home.The rules are simple. Perform the exercise shown in any order. Perform 30 reps for each one. Perform 30 reps per exercise.Complete a total of 300 reps combined.more...

Oh yah... my sister angelina have did an amazing things yesterday, going bald for charity, yes her long hair is gone!!!! YOU GO GIRL ANGIE!!!!


300 Spartan Workout Training. Home Version - video powered by Metacafe




300 Spartan Training Workout - Endurance and Conditiong Training Week

Jump Squat (30 reps)
Staggered pushups (30 reps)
Alternating Spil Jump (30 reps)
Explosive pushups (30 reps)
Prison squat (30 reps)
Hindu pushups (30 reps)
Kneeling Band Row (30 reps)
Burpees (30 reps)
Pull ups (30 reps)
Double Crunch (30 reps)

Complete a total of 300 reps combined. NO PRISONES... NO MERCY

May the gods be on my side... DIET PLEASE GET INTO PLACE!!! WOOHOO!!!!

Week 6 Begins

Haha... the weeks passed fast and its already week 6 into the training... significant physical changes... negative (or at least thats what I think). But overall, I feel stronger, stamina is picking up... but the diet side is still a little hard to control... but am trying hard thou!!! Jia You!!!

This weeks program

Circuit Training Exercises

Band Press
Box Jump:
Band Row:
Step up: w/o band
Bench dip
Walking Lunges (w/ weights)
Tricep Extension (behind head)
Toe Touch (Ab crunch)
One arm standing concentration curl

Week 5

Sorry been really packed to the brim... hehe anyway here's for this week...


Circuit Training Exercises

A1: Ball Pushups (feet on the ball):
A2: Band Squat and Press:
A3: Standing Bent Over Pull Down
A4: Hamstring curl w/ stability ball
A5: Kneeling Tricep Pressdown
A6: Bicep curl (w/ band attached to the door)
A7: Ball Transfer (arm to leg exchange)
A8: Superman (with alternating arms and legs)



I realise the key to my stamina building is Swimming... really... maybe it too soon to say but since I swam today, the run tonight seems better... Should go on a little while more and see how it goes... Not much significants to my body leh... hmm... not working hard enough? Still eating too much? I wonder... Will Jia you thou!!!

Reflection.... about life....

Taking a breather off school seems weird... Nothing to worry about anymore, no more deadlines to meet for awhile, and having to rush to school and get home really late seem pretty new... hahahah Guess its because we as human adapt into our surroundings.... and once we adapt, there is change, we have to adapt again, thou i do not wish to adapt to this lifestyle too much... coz there is one more year to go and I don't want to slack on where I have built, like I did on my fitness... hehez

Was watching this chinese lecture program on tv, think its every tues 11ish pm. Many might think its very boring and would just turn away... I know coz I was one of you guys... but now... I AM HOOKED LAH!!! hehez... its talks about lives from many angles... how we are mould to become hu we are today, all this based on a philosopher, Zhuang Zi. After every episode always gets me thinking, and thinking, and more thinking... or some might like to put it as reflecting, as I put her instances in myself and my surroundings... and suprisingly it makes sense... and the scary thing is... this is based on someone as old as a few hundred years ago!!!

Just going to share a few random stories she shared on her show (in random order, whatever that comes to my mind first)

First was about a Frog and a centipede; a frog got curious seeing a centipede crawls pass so he hoped over and ask the centipede a question. He asked "Hey, I only have 4 leg and I already have problem coordinating them at times, how do you managed to know which leg goes first, having so many legs? At that instance, the centipede collapse on the floor, totally not able to move. The centipede then told the frog never again to ask this question to another centipede ever, coz at that instance he stop to think and all his motion just got hay-wired. Thats y he got paralysed. She then refer it to our lives, many a times we are crowded by so many things, and everything will run smoothly coz we didn't have the time to stop and think, but when it occur to us and we really think why we are doing all this things? what is the meaning of all these things... we collapse like the centipede, this is how people leave life today... doing everything without really thinking what is actually means, many a times doing for the sake... just to get the world turning.... this is our world...

Then I remember clearly some of this weeks stories... first is about a puppy which came home crying after school. Puzzled the mother ask him what happened... He said, "Mummy, I made a bet with my classmate, they say that the happiness of my life is found in my tail and if I can catch it, I would have happiness all my life. But no matter how I chase it, I couldn't catch it... does that mean that I will never be happy all my life?" The mother smile and replied, "You silly boy, since happiness is in your tail, why bother to chase it? When you walk it follows behind you, so why do you have to chase something you have on u all these while?" Reflected on this world today, many a times, many people pursuit for their so called "happiness" in life, but when they are out there, fighting, working super hard, many of them loses true meaning of happiness they are trying to pursuit, even forget that it is within them all these while, but require materialise items to show happiness, like money, fame, and all...

She then goes on to share about a bow, that was claimed to be a "perfect bow" made of the finest wood, its firm-ness is fit for only the finest warrior alive. It was bought by a rich man, and he was happy to own it, the only problem was that the bow was to plain, looking at it seems like no different from any other... so he found a finest craftman to carve a portrait of a hunting scene on the bow... After that, the bow was beautifully crafted with beautiful horses, hunting and all, and the rich man claimed it to be now "PERFECT" Anxiously he took and arrow to try the bow and pull will all his strength. "SNAP!" the bow broken into 2. She says that many a times we are like this bow, am already perfect on our own, but yet blinded by things like fame, greed, un-needed wants that we change ourselve, so much so to a point that we snap like the bow... There is nothing wrong seeking perfection, but always have to remember not to do it on the expense on oneself (my own comment)

There is more... but probably will share along the way... hehez.. already a pretty long entry... anyway, heading out to the gym for a workout... is a hot day so to everyone... please drink up... hehez... have a great weekend ahead!!! Cheers and oh yah... watch the show... recommended seriously...

Week 4 workout... wish me luck

Here is what you guys have been waiting for.... enjoy

Circuit Training Exercises

Ball Pushups:
Ball Squat: (hold dumbbells on your side if available)
Seated Band Row
Hip Bridge
Side Lateral Raise w/ band
Tricep Extensions
Ball Crunch
Superman

Circuit training is an excellent way to improve mobility, strength and
stamina. This circuit training format utilizes a group of 8 strength
exercises that are completed one exercise after another with little or no
break. Each exercise is performed for a prescribed amount of time before
moving on to the next exercise. The exercises within each circuit are
separated by brief, timed rest intervals, and each circuit is separated by
a longer rest period. The total number of circuits performed during a
training session may vary from two to five depending on your training level
(beginner, intermediate, or advanced), your period of training (preparation
or competition) and your training objective.

Beginner:

· 30 seconds per exercise

· 30 second break in between:

· Total number of circuits: 2-3

Intermediate:

· 45 seconds per exercise

· 15 second break in between

· Total number of circuits: 3-4

Advance:

· 60 seconds per exercise

· 10 second break in between

· Total number of circuits: 4-5




Wish me luck pple!!! hahaha

The last day of week 3... reflect

This week seems to have passed in lighting speed so it seems.... a blink of an eye and its already Sunday. (scary man!!! Big time....) Now I am at Tosto ( a cafe in T3 arrvial hall) editing my assignment (which seems NEVER-ENDING!!!) and accompanying dear with her studies. Just taking time off from that to blog for a moment on my week's achievement.

This week I dun feel I am in the zone... drop out entirely thou I have done the regime, but dun seem to have benefit, partly because of my diet. I know its wrong to be comparing to the diet in the past. but i guess its possible to get back it.... ITS WANT OR NOT!!! and really I donno why I seem so reluctant this time round...??? (then again maybe I do, but just not facing up to it....)

Workout this week is not intensive, but will really bring things up a knot after I submit this horrid assignment tml, which means DIE DIE HAVE TO FINISH BY TODAY!!!!! DUN CARE LIAO!!!!

Wish to return to my old day (yes yes i know i should not be comparing... but yet i really cannot help it.... trying to use it to motivate myself) My normal day last time...

700am - wake up
800am- morning master
815am - breakfast (normally milo no sugar, 3 eggs [half boiled] with 1 yoke, and 2 slice of bread)
10.30am - break (1 teh si, 1 bao/1slice of bread)
12.30 pm - [8-10 chin ups] lunch (provided, but watch my rice intake with lots of veges and a fruit)
if there is breaks or sport times [1 1/2 hrs gym]
2.30pm - Break (water and fruit, or just protein shake/one slice of bread)
5.30 pm - Dinner (provided, close to no rice and just veg)
6.45 pm - Run for 30mins to 1hr
9pm - prepare my bread for the next day (with peanut butter)
11++ pm 12 - Zoonz....


That is pretty much how my day was last time... that explains how i really did lose all the weight. coz that is from monday to friday without fail, occasionally with swims or soccer and badminton. Saturday is dragonboat leaving sunday my only free day. Best of all there is this compulsory hill that we have to climb every morning... very good workout... I MISSED IT ALL LAH!!!!

In today's world, all i do is eat and type and eat and type... Free time I no longer yearn to just grab my shoe and go on a journey or seek some challenges, many a times just telling myself i feel sticky, and take a shower which wash away all the drives in exerciseing that goes with the dirt. I seem to find excuse like many other before (which I used to think what bums they might be.... it is so hard to take out an hour a day just to workout?), Now I have become one of them.... Kinda sad...

One difference is that I am not ready to give up yet.... Coz I have seen so much benefit from my journey then... the confidence I built, along with all the benefit exercising has brought to me in all aspects; Physical, Emotional, and Psychologically. I want to go back.... but just lacking the drive to do so.... and will find it back no matter what....

But with such journey, certain sacrifices have to be made... I am aware of them... so I just have to build on them.... Wish me luck....

Moving into week 4 of my training, 1 quarter through the journey, not much significant changes (partly to do with my diet lah i would say) but am sure if i really put my mind into it...
for sure I will see some results... its not a choice of can or cannot, but a choice of want or not.... I CAN DO IT!!! I AM SURE!!!! may the forces be with me...!!!!

alright peepz have a great weekend ahead (whatever left of it.....) Cheers

Flash back!!!

News of another death in the SAF, this time an OCT (Officer Cadet Trainee). Its the 2nd death in three days following the death of a recuit at Tekong after collapsing at the 1.2 km mark of their 2km morning walk. Many are fast to point fingers at SAF training regime... but many overlook the thousands that have already passed out of BMTC and OCS alive, so maybe the fault is not entirely with the training regime itself? I am not standing out for SAF in any way (coz I myself is a victim to this part, not life threatening but still with me for life), but just state that there might be many factors that might have caused this tragedy. First the case of the BMTC recruit, mention in today's paper by a doctor, that the MOs at tekong should be more well trained... and i do agree with him 100% (having gone through a painful ordeal myself). The doctor also mention the need for a full heart check up for our men, which will cost about 3 million, a small sum if you ask me looking at figures Singapore is spending on defence each year. Why have all the advance equipments when there is no one left to use them? As this is sensitive issues I am blogging now... and am really worried about breaking any laws regarding "bad-mouthing", I have to disclaim myself here, that this is my point of view of things, and apologise for any false claims. Coming back to this issue, like I say before, this 2 cases might not entirely be SAF's training regime fault, maybe there is a bigger reason behind all this dying? a nation pandemic pehaps? a growing virus that is no detectable but gradually grows within and when it takes your life, its swift! I'm just letting my imagination run wild. But I mean lets think about it... This kinda thing has never happen in the past, is there something wrong with the guys nowadays? Is there something wrong with the things we are eating? The lifestyle we lead? our education system? our work life pace? Singapore growing aging population is partly caused by people growing older, but also more youngsters dying younger, I am sure. So should more be revised apart from the SAF training regime? Every time i read of such news it worries me, I am 24 this year... the prime age of many of the deaths... and it seems like many of them are healthy vivid sportsman... who wouldn't worry... My condolences to those that have lost their loved one in this couple of days, it too early to point fingers, at least thats what i feel, but still, since they are under the nation's care, they deserve an answer from the nation. I feel there must be something sparking all these deaths... Why are people in the olden days so strong and healthy, and we are unable to maintain that? It really puzzles me... Are the new generation pampered too much, so much so that when they are just pushed a little they break down? What happen to those days where teachers are allow to punish students? Nowadays, teachers get sue just for raising voices at the student. Its this encouraging youngsters to becoming more daring, which is displayed in those violent case on hitting bus drivers? are these all a snowballing effect... a point to ponder???

Oh well enough on that, now back to myself...Looked in the mirror last night after seeing the transformation I have gone through and am still going through. I came so close to my goal and I allow myself to slip back, but all is not lost, at least I didn't slip back all the way which is the worse case scenario. But I am pretty sure I will not return back to the good old days of my yesteryears... thats for sure... I am happy they way I am, knowing there is always room for improvement. One thing i realise about myself is I cannot get contented... coz once I do so, I get lazy... and everything will go downhill once again. Now I can say I am in the process of picking myself up again. Looking back on my regime last time, I must say I have slack alot, then again alot have changed since last time, I have so much free time at hand as compared to now, but I should know better that all these are just excuses for myself. So not going to complain, just reliving my old days to motivate myself. My regime used to be monday to friday 1 1/2 hours solid gym, and 1 hour run in the evening, sat dragonboat and sunday light run. After my operation, concentration goes into running and skipping and stairs climbing, where my stamina was peaked!!! Downhill moment, after stand chart when I had to rest my knee, as it hurts after an attempt 2 weeks after the SCM for another long distance run, recommended rest after marathon is a month. My mistake was to rest completely rather than working on exercise less stress on the joint like swimming. Lesson learn is a painful one, how do I know... I just have to look into the mirror... hahahaha

But am picking up... will go downstairs for a little workout later... and am attempting to finish up my final assignment and wrapping up the sem and go into my training proper... No more worries about school for awhile... and full concentration on workout!!! I really need it....

Wish me all the best people... and oh... I have started my half yearly running event, am contemplating to sign for mizuno run, still having phobia of last year's organization, but guess I am willing to give then another chance. then august i have 2 back to back runs, the AHM and a week later the Nike Human Run. the NHR is pretty interesting as you represent a charity organisation and the org i chose to represent is the WWF (World Wildlife Fund), we have already taken so much from them... its time we give a little back... hehehez... if anyone else is interested... check out the link below... Anyhow, have a great weekend ahead yah!!!


http://nikeplus.nike.com/nikeplus/?locale=en_sg#human_race

Cheers people!!!

Singapore Passion Run!!!!

The offical results is out for Singapore Passion Run 2008, I clocked 1 hr 22 mins and 33 sec (what nice number arh!!!) hehez... and am ranked 281 overall. Donno really know how many run but there is 2000 plus just on this page alone, so i guess I still managed to squeeze into the top 1 tenth... hehez... good achievement for myself despite haven't been running and gainning weight... I HAVEN"T LOSE IT!!! Ultimately, I manage to stick to my promise of not stopping no matter what... *pat my own back*

Here are the couple of friends that make it for the run as well... The guy on the top is Albert my ex band mate from army and the one on the below is Peili, my other fren (and taxi buddy for the morning) and was my 'boss' back in the days in 4skins. hehe... So glad to have friends at runs... at least not so lonely like Passion Run 2007 where i have to do it alone.

Something other then Singapore Passion Run first, just some update about the week... this week have not been as smooth partly because of the run. Due to the lack of consistent running, leg was badly "attacked" by lactic acid after the run forcing me to stop my regime on monday, so yeah... the week wasn't off to a good start but there is a long way till the end of the week so am playing catch up... still haven't lost the goal of my mission...

Back to the run... hmm... nothing much to talk about thou... I must say looking at the picture... I come to realise the transformation my body is taking once again... I really am not sure if I am getting fatter or bulkier... (either one I am not fancy as all i wan is lean-ness) So I guess I really need to make adjustment to my workout apart from the one i am doing now... I realise one major culprit is my desire for carbo food is back... Being a rice bucket (fan tong as they will say in chinese) from young.... i cannot live without rice... and a period of time when i (think) am in my peak, I cut alot off... and now I have took back regularly... one major factor of my weight re-gain I am sure... ARGH!!!! FIGHT FIGHT FIGHT!!!!

Alright... here is my before and after; top is last year Army shears bridge run... below is passion run... honest opinion... hahaha (am scared to face the truth....but i have to....)

2 weeks have past....

Week 2 ended with a bang... reliving my past... and one motto that I lived by in my workout in the past.... "Its all in the mind!!!" when you say you can, you do the most impossible things imaginable, when you say you can't, might as well give up right away, coz there is no way to make it... Ended the week doing the Singapore Passion Run, completed 15km in under 1 1/2 hrs. Workout this week was tougher, and left me breathless after most session. But the devil to my "unachievements" I would still blame it on my diet, and ultimately myself, to the weak mind. My diet is not really back on track. Still loading up more carb then I always take... not infusing enough protein. HOW HOW HOW??? 14weeks to go... must do something... if anyone have a good tip on dieting... please do share!!!

Back to the Singapore Passion Run, it is done in a bigger scale as compared to last year... and I am impressed with the turn out... The idea of going in waves for crowd control is great to be honest, and i really do suggest that other runs learn from them if they plan to start runs at the same times. I was in the second wave and started off with a comfortable pace. Less competitive compared to last year, well for the reason that I have not been a regular runner. Did a comfortable pace but push myself more for the last 5 km, was clocking 10km/hr till the last 5km, where I increase my pace a little. Still waiting for official time in. When I got back, was super early like i was flagged off by 6.45am and I got back at 8ish. so took a break and waited for Peili (oh yah btw, congraz to her for completing the entire race! You Go Girl!!!) and finish the last 5km with her... kinda like a cool down run for myself at the same time give her a little encouragement! Then met for breakfast with dear (thx dear for breakfast!!!) before head back for a little ZzzZZZ time... hehez Back to the organisers, feel that overall the run was a success, one of the better and more satisfied runs I have done thus far, everything was well planned... Having said so... I must comment something about the waterpoint thou... I guess a big part is because 100 Plus was a sponsor, which explains that only 2 stations was given water while the rest was 100 Plus. Guess its heaven for some, but I am sure not fancy of that idea, yes, 100 Plus do hydrate you good, but no matter what its sweet, leaving you feeling thirsty and really needing water... and the gas-y-ness really makes its harder to drink when u are already catching you breath desperately... My recommendation, for any of the organizer of the event, maybe you can half the stations? meaning at each water point... gives a selection of water and 100 plus (like what they did in stand chart marathon, or even mix 100 plus with water, so that it dilutes the 100 plus, giving pple the benefit of the minerals, hydrate, and take away the gas making it easier to consume. Something to consider lah.... hehez...

Since I am on the topic of running, thought I share some of my running tips that I have learn. Disclaimer: this is based on my own understanding of my body condition and type and results might vary on individual... so yeah... hehe... Well, basically there is 2 kinda of runners I would classify people under, the fore-footers and the heel runners. meaning running on the balls of the feet (which is more me) and running with their heels first. As fore footers, its very straining on the calves muscles so be sure to strengthen on them, and heelers its more on the thigh and hamstrings. For myself, in order to go the distance, I switch between 2 style of running, starting with my fore-foot then gradually ending with heel and last sprints with fore-foot again, this way is allow muscles to "rest" and involves your entire lower body including ur butt (believe it or not) so thats a little tip i do during runs, try it...

Hmm... enough about runs... hehez... kinda getting the momentum back... so will increase such activities back in my regimes, probably after my last assignment which I am indeed struggling to complete. Here is for week 3's regime

RESISTANCE TRAINING

A1: Band Squat
A2: Band Press (one foot forward, one foot back)

B1: Stationary Lunges (with bands)
B2: Standing Band Row (one foot forward, one foot back)

C1: Standing Shoulder Press with bands
C2: Bicep Curl with bands

D1: Standing Rotations
D2: Hip Thrusts

Aim for 12-15 reps for each one.






The 3rd Week Of My 16 Week Journey To Six Pack Abs - March 5 - video powered by Metacafe

First time I see Simon standing ovation for a competition...

This girl takes on huge songs and nail them well man!!!!