Week 19.5: Like a Dumpling

Didn’t work out on consecutive days, because of work commitments. And I’m still feeling like a dumpling from overeating at Fremantle (note: write up blog post on Fremantle).

Fwah.

Things are getting confusing because I’ve not kept up with this diary for a while. I’m trying to sked my time to accommodate all the things that I want to do and should do. Since my last post, I’ll be working outside which means that I won’t get access to my weights until the evening.

So here’s the plan: Exercise from 7am to 8am. Leave by 9am. Do creative work from 10am-1pm; BD & planning from 2 to 5pm. Return by 6pm. Jog a little and exercise core.

Fuck. I hope it works.

Achievements

Front Day: Done

Back Day: Done

Run: Yup

Cycle: Nope

Goals

Dates: 13-15 June

• Try the plan: Exercise weights from 7am to 8am. Leave by 9am. Do creative work from 10am-1pm; BD & planning from 2 to 5pm. Return by 6pm. Jog a little and exercise core.   

Training Routines

Dates: 9-12 June

Core

3 Sets

1. Planks: front, side & back (30 sec)
2. 10 X Side to side
3. 10 X Pike Rolls
4. Stretches

Front Day

Exercises (3 Sets)
Weight: 23.5 kg/side

1. 10 X Shoulder Presses
2. 10 X Front Squats

Weight: 20 kg

1. 4 X Stair Walking

Unweighted

1. 9 X Single-Leg Squats
2. 26 X Inclined Push Ups
3. 7 X 1-arm Push Ups (3 Steps)
4. 15 X Lateral Raises (5 kg/arm)

Back Day

Exercises (3 Sets)

Weight: 23.5 kg/side

1. 10 X Straight-leg Deadlifts
2. 12 X Shrugs + hold for 10 counts on last rep

Weight: 23.5 kg

1. 10 X Bent Over Rows
2. 10 X Single-leg Deadlifts
3. 10 X 2-armed Dumbell Snatch  

Unweighted (4 sets)

1. 8 X Pull Ups
2. 10 X Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (10 sec)
4. 7 X 1-arm Push Ups (3 Steps)

Runs/Bicycle

1. Run (2.4 km)  + 6 Pull Ups
   Timing: 14:00; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
2. Slope Runs (3x 0.38 km)
3. Cycle: 23km
   Timing: 64:00; Speed: 21.5 km/h

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Week 19: This is Getting Weird

My neighbour’s tearing his house down. So there’s plenty of noise and dust (invisible and choking) recently.

Surprisingly the noise isn’t all that bad. I could always tune it out with earphones and sweet Marianne. It’s the dust that’s getting to me. My throat is scratchy and I’m finding it hard to breathe. Fuck.

So here’s the plan. Wake up. Exercise as much as I can. Get out by 9am. Bugger off to a nearby library and work from there.

On a side note, I’m getting tubbier.

Achievements

Front Day: Done

Back Day: Nope…

Run: Yup

Cycle: Nope

Goals

Dates: 9-11 June

•    Sked my routines.

Training Routines

Dates: 5-7 June

Core

3 Sets

1. Planks: front, side & back (30 sec)
2. 10 X Side to side
3. 10 X lower abs
4. Stretches

Front Day

Exercises (3 Sets)
Weight: 23.5 kg/side

1. 10 X Shoulder Presses
2. 10 X Front Squats

Weight: 20 kg

1. 4 X Stair Walking

Unweighted

1. 9 X Single-Leg Squats
2. 26 X Inclined Push Ups
3. 7 X 1-arm Push Ups (3 Steps)
4. 15 X Lateral Raises (5 kg/arm)

Back Day

Exercises (3 Sets)

Weight: 23.5 kg/side

1. 10 X Straight-leg Deadlifts
2. 12 X Shrugs + hold for 10 counts on last rep

Weight: 23.5 kg

1. 10 X Bent Over Rows
2. 10 X Single-leg Deadlifts
3. 10 X 2-armed Dumbell Snatch  

Unweighted (4 sets)

1. 8 X Pull Ups
2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (10 sec)
4. 7 X 1-arm Push Ups (3 Steps)

Runs/Bicycle

1. Run (2.4 km)  + 6 Pull Ups
   Timing: 14:00; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
2. Cycle: 23km
   Timing: 64:00; Speed: 21.5 km/h

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows
6. Slope Runs (2x 0.38 km)

Week 18.5: Time to Up My Weights

Christ. Lifting 22.5kg is bloody heavy and I’ve been stuck at that weight for the last 2 weeks.

Not good progress I say. So I’m adding 1 kg more to the mix and hoping that it won’t break my back or knees or other parts of my anatomy.  I’ve also discovered the joys of doing a Pike Roll Out ab workout. It’s a legs-only version of the Jackie Chan ab workout.

What I like about it is that it’s a stability and strengthening exercise that’s dynamic. So I don’t have to hold and hold a position until the cows come home.

Achievements

Front Day: Done

Back Day: Done.

Cycle: Yup!

Goals

Dates: 5-7 June

•   Increase weights by 1kg

Training Routines

Dates: 2-4 June

Core

3 Sets

1. Planks: front, side & back (30 sec)
2. 10 X Side to side
3. 10 X lower abs
4. Stretches

Front Day

Exercises (3 Sets)
Weight: 22.5 kg/side

1. 10 X Arnold Presses
2. 10 X Front Squats

Weight: 20 kg

1. 3 X Stair Walking

Unweighted

1. 9 X Single-Leg Squats
2. 26 X Inclined Push Ups
3. 7 X 1-arm Push Ups (3 Steps)
4. 15 X Lateral Raises (5 kg/arm)

Back Day

Exercises (3 Sets)

Weight: 22.5 kg/side

1. 10 X Straight-leg Deadlifts
2. 12 X Shrugs + hold for 10 counts on last rep

Weight: 22.5 kg

1. 10 X Bent Over Rows
2. 10 X Single-leg Deadlifts
3. 10 X 2-armed Dumbell Snatch  

Unweighted (4 sets)

1. 8 X Pull Ups
2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (10 sec)
4. 7 X 1-arm Push Ups (3 Steps)

Runs/Bicycle

1. Run (2.4 km)  + 6 Pull Ups
   Timing: 14:00; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
2. Cycle: 23km
   Timing: 64:00; Speed: 21.5 km/h

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows
6. Slope Runs (2x 0.38 km)

Week 18: Hrrmph. A Change Again

My friend Zedy looks really slim now – as compared to his hurly-burly days – and a big part of it comes from eating less and training for a marathon. Man, I’d never thought he’d go for it.

But when he’s committed; he’s committed to it. On 11 June, he’ll run up the stairs of a really tall building in a vertical marathon. For most of us, walking up the overhead bridge is a chore. Now he’s running up 80++ flights of stairs.

Fwah.

That got me thinking about my own exercise routines. I still want to get massive and strong (I’ve increased my pull ups at bodyweight: 90kg). But I want better full-body exercises. So I’ve taken to running around a track and doing pull ups every 1 km; stair walking with weights; and varying my Push Up routines.

Hope it works and here we go.

Achievements

Front Day: Done

Back Day: Done.

Cycle: Nope. Rain!

Goals

Dates: 2-4 June

•   Continue

Training Routines

Dates: 30-31 May

Core

3 Sets

1. Planks: front, side & back (30 sec)
2. 10 X Side to side
3. 10 X lower abs
4. Stretches

Front Day

Exercises (3 Sets)
Weight: 22.5 kg/side

1. 10 X Arnold Presses
2. 10 X Front Squats

Weight: 20 kg

1. 3 X Stair Walking

Unweighted

1. 9 X Single-Leg Squats
2. 26 X Inclined Push Ups
3. 7 X 1-arm Push Ups (3 Steps)
4. 15 X Lateral Raises (5 kg/arm)

Back Day

Exercises (3 Sets)

Weight: 22.5 kg/side

1. 10 X Straight-leg Deadlifts
2. 12 X Shrugs + hold for 10 counts on last rep

Weight: 22.5 kg

1. 10 X Bent Over Rows
2. 10 X Single-leg Deadlifts
3. 10 X 2-armed Dumbell Snatch  

Unweighted (4 sets)

1. 8 X Pull Ups
2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (10 sec)
4. 7 X 1-arm Push Ups (3 Steps)

Runs/Bicycle

1. Run (2.4 km)  + 6 Pull Ups
   Timing: 14:00; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
2. Cycle: 23km
   Timing: 64:00; Speed: 21.5 km/h

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows
6. Slope Runs (2x 0.38 km)

Week 17 & 17.5: Slack Slack Slack

Slack slack slack.

Achievements

Front Day: Done

Back Day: Done.

Cycle: Nope. Rain!

Goals

Dates: 30-31 May

•  

Training Routines

Dates: 26-27 May

Core

3 Sets

1. Planks: front, side & back (30 sec)
2. 10 X Side to side
3. 10 X lower abs
4. Stretches

Front Day

Exercises (3 Sets)
Weight: 22.5 kg/side

1. 10 X Arnold Presses
2. 10 X Front Squats

Weight: 22.5 kg

1. 3 X Stair Walking
2. 9 X Single-Leg Squats

Unweighted

1. 26 X Inclined Push Ups
2. 7 X 1-arm Push Ups (3 Steps)
3. 15 X Lateral Raises (5 kg/arm)

Back Day

Exercises (3 Sets)

Weight: 22.5 kg/side

1. 10 X Straight-leg Deadlifts
2. 12 X Shrugs + hold for 10 counts on last rep

Weight: 22.5 kg

1. 10 X Bent Over Rows
2. 10 X Single-leg Deadlifts
3. 10 X 2-armed Dumbell Snatch  

Unweighted (4 sets)

1. 8 X Pull Ups
2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (10 sec)
4. 7 X 1-arm Push Ups (3 Steps)

Runs/Bicycle

1. Run (1.25 km)
   Timing: 14:00; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
2. Cycle: 23km
   Timing: 64:00; Speed: 21.5 km/h

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows
6. Slope Runs (2x 0.38 km)

Week 16.5: Content

“Climb climb climb!”

That was my mantra when I biked along Rifle Range Road – 3.5km in; 3.5km out. Up and down slopes. My thighs, hamstrings and groin burned at each revolution and each step.

Owww.

Achievements

Front Day: Done. No spilt routine.

Back Day: Done.
Morning: Run, Pull Ups, Bent Over Rows
Afternoon: Everything else

Cycle: 23km

Goals

Dates: 23-24 May

No increase in weight poundage.

• +1 to Pull Ups
• +1 to all Push Ups
• +1 to Single-Leg Squats

Training Routines

Dates: 19-21 May

Core

3 Sets

1. Planks: front, side & back (30 sec)
2. 10 X Side to side
3. 10 X lower abs
4. Stretches

Front Day

Exercises (3 Sets)
Weight: 22.5 kg/side

1. 10 X Arnold Presses
2. 10 X Front Squats

Weight: 22.5 kg

1. 3 X Stair Walking
2. 8 X Single-Leg Squats

Unweighted

1. 25 X Inclined Push Ups
2. 6 X 1-arm Push Ups (3 Steps)
3. 15 X Lateral Raises (5 kg/arm)

Back Day

Exercises (3 Sets)

Weight: 22.5 kg/side

1. 10 X Straight-leg Deadlifts
2. 12 X Shrugs + hold for 10 counts on last rep

Weight: 22.5 kg

1. 10 X Bent Over Rows
2. 10 X Single-leg Deadlifts
3. 10 X 2-armed Dumbell Snatch  

Unweighted (4 sets)

1. 7 X Pull Ups
2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (10 sec)
4. 6 X 1-arm Push Ups (3 Steps)

Runs/Bicycle

1. Run (1.25 km)
   Timing: 14:00; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
2. Cycle: 23km
   Timing: 64:00; Speed: 21.5 km/h

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows
6. Slope Runs (2x 0.38 km)

Week 16: New Routine Again.

Switched up my routines again. Dropped Isometrics, instead I’m focusing on single limb workouts, emphasizing body weight progression. So I’m doing stuff like 1-arm push ups and single-leg squats.

To give myself a bit more rest, I’m splitting up my routines. Morning for runs and biking with some weight work. Afternoons for core and weight routines. It seems to be working as I’m less wiped out each time, although I’m wondering how I can up my weight poundage.

Achievements

Front Day: Spilt routine.
Morning: Biked, Stair walked, 1-arm Push Ups
Afternoon: Core, Squats, Presses, Push Ups

Back Day: Done. No spilt routine.

Runs: Light cycling; very little running.

Goals

Dates: 19-20 May

• +1 1-Arm Push Ups (3 Steps; 6 X)
• +1 Single-Leg Squats (8 X)
• +1 Stair Walking (3 X) 

Training Routines

Dates: 16-17 May

Core

3 Sets

1. Planks: front, side & back (30 sec)
2. 10 X Side to side
3. 10 X lower abs
4. Stretches

Front Day

Exercises (3 Sets)
Weight: 22.5 kg/side

1. 10 X Shoulder Presses
2. 10 X Front Squats

Weight: 22.5 kg

1. 2 X Stair Walking
2. 7 X Single-Leg Squats

Unweighted

1. 25 X Inclined Push Ups
2. 5 X 1-arm Push Ups (3 Steps)
3. 15 X Lateral Raises (5 kg/arm)

Back Day

Exercises (3 Sets)

Weight: 22.5 kg/side

1. 10 X Straight-leg Deadlifts
2. 12 X Shrugs + hold for 10 counts on last rep

Weight: 22.5 kg

1. 10 X Bent Over Rows
2. 10 X Single-leg Deadlifts
3. 10 X 2-armed Dumbell Snatch  

Unweighted (4 sets)

1. 7 X Pull Ups
2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (10 sec)
4. 5 X 1-arm Push Ups (3 Steps)

Runs/Bicycle

1. 5kg run (1.25 km)
   Timing: ??:??; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
2. Cycle: 1/2 hour
   Timing: 120:00; Speed: ?.? km/h; Ave rest: 0 sec

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows
6. Slope Runs (2x 0.38 km)

Week 15.5: Arrgghhh, How Binged Can I Get?

Broke my No Booze vow when I went to drink with Brad. Ended up with a hangover for two days. Serves me right.

I’m plateauing. I’m struggling with my weights (22.5 kg/side) now. A big part of it lies in working my core, or lack of. Just 6 minutes of holding it still, and I can’t even do that.

Wah lau.

Think I’ll rejig and spilt up my routines.

Achievements

Legs Day: Done. Stopped 30 sec Isometric Squats

Top Day: Done. Not strong with the Shoulder Presses.

Runs: Nope.

Worked on side abs.

Goals

Dates: 16-17 May

• Do core before exercises.
• Include Planks!
• Add 1/2 hour Cycling in the morning.

Training Routines

Dates: 12-14 May

Core

3 Sets

1. Planks: front, side & back (30 sec)
2. 10 X Side to side
3. 10 X lower abs
4. Stretches

Legs Day

Exercises (3 Sets)
Weight: 22.5 kg/side

1. 10 X Straight-leg Deadlifts
2. 10 X Squats
3. 2 X Stair Walking

Weight: 22.5 kg

1. 7 X Single-Leg Squats
2. 10 X Single-leg Isometric Deadlifts
3. 10 X 2-armed Dumbell Snatch 

Unweighted

1. 20 sec Single-Leg Isometric Squats
2. 25 X Inclined Push Ups

If Possible

1. 7 X Pull Ups

Top Day

Exercises (3 Sets)

Weight: 22.5 kg/side

1. 10 X Arnold Presses
2. 12 X Shrugs + hold for 10 counts on last rep

Weight: 22.5 kg

1. 10 X Bent Over Rows

Unweighted (4 sets)

1. 7 X Pull Ups
2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (10 sec)
4. 27 X Standard; 25 X Inclined Push Ups
5. 20 X Lateral Raises

Runs/Bicycle

1. 5kg run (1.25 km)
   Timing: ??:??; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
2. 1.25 km (NA)
   Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec
3. Cycle: 46km (68 km)
   Timing: 120:00; Speed: ?.? km/h; Ave rest: 0 sec

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. 10 X Single-leg Deadlifts  (18.5kg)
3. 10 X Inclined Inverted Rows
4. 10 X Back Rows + hold for 10 counts on last rep
5. Slope Runs (2x 0.38 km)

Week 15: A Quickie

I’ve decided to quit booze for May.

It was an exercise in willpower. After all, like any other muscle, willpower needs to be trained. This is just one way of doing it.

Didn’t manage to run very much. My ankle still ached from last Saturday’s cycling session. However, I’m lifting 22.5 kg/arm now. That’s got to count for something.

I believe that I’ve to change up my diet soon. It’s not doing me any good to keep scarfing non-quality food at funny timings.

No Booze: 2/22 (from 9 May)

Achievements

Front Day: Done.

Back Day: Done

Runs: Nope.

Goals

Dates: 12-14 May

• Do core before exercises.

Training Routines

Dates: 9-10 May

Core

3 Sets

1. Planks: side & back (40 sec)
2. Plank: front on chair (30 sec)
3. 10 X Side to side
4. 10 X lower abs
5. Stretches

Front Day

Exercises (3 Sets)
Weight: 22.5 kg/side

1. 10 X Arnold Presses
2. 10 X Squats
3. 2 X Stair Walking

Weight: 22.5 kg

1. 30 sec Isometric Squats

Unweighted

1. 27 X Standard; 25 X Inclined Push Ups
2. 20 sec Single-Leg Isometric Squats
3. 7 X Single-Leg Squats
4. 20 X Lateral Raises

If Possible

1. 7 X Pull Ups

Back Day

Exercises (3 Sets)
Weight: 22.5 kg/side

1. 10 X Straight-leg Deadlifts
2. 12 X Shrugs + hold for 10 counts on last rep

Weight: 22.5 kg

1. 30 sec Single-leg Isometric Deadlifts
2. 10 X 2-armed Dumbell Snatch
3. 10 X Bent Over Rows

Unweighted (4 sets)

1. 7 X Pull Ups
2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (10 sec)
4. 25 X Inclined Push Ups

Runs/Bicycle

1. 5kg run (1.25 km)
   Timing: 09:40; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
2. 1.25 km
   Timing: 12:52; Speed: ?.? km/h; Ave rest: 0 sec
3. Cycle: 68 km (Sat)
   Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec 

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. 10 X Single-leg Deadlifts  (18.5kg)
3. 10 X Inclined Inverted Rows
4. 10 X Back Rows + hold for 10 counts on last rep
5. Slope Runs (2x 0.38 km)

Week 14.5: Singapore Chooses!

We’re off to the polling station today!

I’m looking forward to election report at night. It’s like watching a bitch fight. It just sucks us in.
It’s fine entertainment. But after all the hoopla, things might not change all that much. All we need to do is to make mo’ money so we can 桥脚 and 不做事 (the Hokkien version is much more expressive).
In other news, I’m feeling more winded than normal. Perhaps I’m overtraining?

Achievements

Legs Day: Done.
Top Day: Done. Feeling winded at the last Pull Up set.
Runs: Not too good. Didn’t complete half of it. Also, didn’t cycle from ECP to Changi Village. Did only 46km of the entire route. Cyclometer ran out of battery but estimated that I did the journey in 2 hours.

Goals

Dates: 9-10 May

• +1 Single-Leg Squats (7 X Single-Leg Squats)
• +1.5 kg to all weights
• +1 hour to cycling 
• Do core before exercises.

Training Routines

Dates: 5-7 May

Core

3 Sets

1. Planks: side & back (40 sec)
2. Plank: front on chair (30 sec)
3. 10 X Side to side
4. 10 X lower abs
5. Stretches

Legs Day

Exercises (3 Sets)
Weight: 21 kg/side

1. 10 X Straight-leg Deadlifts
2. 10 X Squats

Weight: 21 kg

1. 30 sec Isometric Squats
2. 20 sec Single-leg Isometric Deadlifts
3. 10 X 2-armed Dumbell Snatch 

Unweighted

1. 20 sec Single-Leg Isometric Squats
2. 6 X Single-Leg Squats
3. 24 X Inclined Push Ups

If Possible

1. 7 X Pull Ups

Top Day

Exercises (3 Sets)

Weight: 21kg/side

1. 10 X Arnold Presses
2. 12 X Shrugs + hold for 10 counts on last rep
3. 2 X Stair Walking

Unweighted (4 sets)

1. 7 X Pull Ups
2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (10 sec)
4. 27 X Standard; 25 X Inclined Push Ups
5. 20 X Lateral Raises

Runs/Bicycle

1. 5kg run (1.25 km)
   Timing: ??:??; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
2. 1.25 km (NA)
   Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec
3. Cycle: 46km (68 km)
   Timing: 120:00; Speed: ?.? km/h; Ave rest: 0 sec

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. 10 X Single-leg Deadlifts  (18.5kg)
3. 10 X Inclined Inverted Rows
4. 10 X Back Rows + hold for 10 counts on last rep
5. Slope Runs (2x 0.38 km)

Week 14: Politics & Exercise

Singapore votes this Saturday on who gets to be a Member of Parliament.

It’s been an exciting election with the ruling party smearing their opponents, and the opposition calling them out on accountability for screw-ups.

Through it all, everyone promises better living and life for Singaporeans. The usual better wages, lower prices, upgrading now, more space… what beautiful noise!

I think it’s fuck all. Even if they deliver on their promises, it will be too little and too late. Only you can make a difference in your life. It’s a bloody cliche, I know. But it’s a lot like exercising. You can talk, read and watch all about exercises; but if you don’t do it, it won’t help you at all.

So let these politicians entertain and rah-rah us for the week, but always remember – get off your ass and work it into shape. You are responsible for it, and no one else.

PS: I know there’s no week 13.5. I was trying out different combinations and didn’t jot them down for the week.

Achievements

Front Day: Done.

Back Day: Done. Dropped 10 sec off single leg deadlifts.

Runs: Not as great on the 5kg run or 1.25km run.

Core: I’ve to do them before the exercises. Otherwise I’ll just ignore them.

Goals

Dates: 5-6 May

• +1 on Push Ups (27 X Standard; 25 X Inclined Push Ups)
• +1 Single-Leg Squats (6 X Single-Leg Squats)
• +2 Shrugs (12 X Shrugs)
• +1 Stair Walking (2 X Stair Walking)
• Do core before exercises.

Training Routines

Dates: 2-3 May

Front Day

Exercises (3 Sets)
Weight: 21 kg/side

1. 10 X Arnold Presses
2. 10 X Squats
3. 1 X Stair Walking

Weight: 21 kg

1. 30 sec Isometric Squats

Unweighted

1. 26 X Standard; 24 X Inclined Push Ups
2. 20 sec Single-Leg Isometric Squats
3. 5 X Single-Leg Squats
4. 20 X Lateral Raises

If Possible

1. 7 X Pull Ups

Back Day

Exercises (3 Sets)
Weight: 21kg/side

1. 10 X Straight-leg Deadlifts
2. 10 X Shrugs + hold for 10 counts on last rep

Weight: 21 kg

1. 30 sec Single-leg Isometric Deadlifts
2. 10 X 2-armed Dumbell Snatch 

Unweighted (4 sets)

1. 7 X Pull Ups
2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (10 sec)
4. 24 X Inclined Push Ups

Runs/Bicycle

1. 5kg run (1.25 km)
   Timing: 09:40; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
2. 1.25 km
   Timing: 12:52; Speed: ?.? km/h; Ave rest: 0 sec
3. Cycle: 68 km (Sat)
   Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec

Core

3 sets

1. Planks: side & back (40 sec)
2. Plank: front on chair (30 sec)
3. 10 X Side to side
4. 10 X lower abs
5. Stretches

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. 10 X Single-leg Deadlifts  (18.5kg)
3. 10 X Inclined Inverted Rows
4. 10 X Back Rows + hold for 10 counts on last rep
5. Slope Runs (2x 0.38 km)

New Schedules & Workouts

I’ve bought a road bike recently and I’ve gotten back into biking across Singapore on Saturdays. It’s far easier on knees and my lungs feel it the next day.

So in light of this new conveyance, I’ve rescheduled my exercise routines around it. I’m not sure how it’ll work out for me, but I’m sure that I’ll be a whole lot fitter (at least my thighs will be).

PS: I know there’s no week 13.5. I was trying out different combinations and didn’t jot them down for the week.

My Schedule

1. Monday: Back + 5kg run
2. Tuesday: Front + 2.5km run
3. Wednesday: Get de-warted and rest; I’m in too much pain to do anything
4. Thursday: Legs (Deadlifts + Squats)
5. Friday: Upper body (Presses + Pulls) + 5kg run
6. Saturday: Cycling trip (68km)
7. Sunday: Rest

Training Routines

Front Day

Exercises (3 Sets)
Weight: 21 kg/side

1. 10 X Arnold Presses
2. 10 X Squats

Weight: 21 kg

1. 30 sec Isometric Squats

Unweighted

1. 3 X Inch-Worm
2. 26 X Standard; 24 X Inclined Push Ups
3. 20 sec Single-Leg Isometric Squats
4. 5 X Single-Leg Squats
5. 20 X Lateral Raises

If Possible

1. 7 X Pull Ups

Back Day

Exercises (3 Sets)
Weight: 21kg/side

1. 10 X Straight-leg Deadlifts
2. 10 X Shrugs + hold for 10 counts on last rep

Weight: 21 kg

1. 30 sec Single-leg Isometric Deadlifts
2. 10 X 2-armed Dumbell Snatch 

Unweighted (4 sets)

1. 7 X Pull Ups
2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (10 sec)
4. 24 X Inclined Push Ups

Runs/Bicycle

1. 5kg run (1.25 km)
   Timing: ??:??; Speed: ??.?? km/h; Ave rest: 0 sec
2. 1.25 km
   Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec
3. Cycle: 68 km (Sat)
   Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec

Nightly

3 sets

1. Planks: side & back (40 sec)
2. Plank: front on chair (30 sec)
3. 10 X Side to side
4. 10 X lower abs
5. Stretches

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. 10 X Single-leg Deadlifts  (18.5kg)
3. 10 X Inclined Inverted Rows
4. 10 X Back Rows + hold for 10 counts on last rep
5. Slope Runs (2x 0.38 km)
   

Week 13:

A long overdue post and here’s why: I’m slacking away.

Working in an office didn’t quite allow me to do conduct my exercises effectively and it’s embarrassing as I said that it’s a matter of time management.

I still think so. But getting there isn’t easy.

So what to do?

Take it easy. And that’s what I did for all of April.

Achievements

Front Day: Completed.

Back Day:  Done.

Running Day:  Trialed.

Goals

Dates: 22-23 Apr

•   TBC

Training Routines

Dates: 19-20 Apr 

Front Day

Exercises (3 Sets)
Weight: 21 kg/side

1. 10 X Arnold Presses
2. 10 X Squats

Weight: 21 kg

1. 40 sec Isometric Squats

Unweighted

1. 20 sec Single-Leg Isometric squats
2. 26 X Standard; 24 X Inclined Push Ups
3. 7 X Pull Ups

Back Day

Exercises (3 Sets)
Weight: 21kg/side

1. 10 X Straight-leg Deadlifts
2. 10 X 2-armed Dumbell Snatch 
3. 10 X Shrugs + hold for 10 counts on last rep

Unweighted (4 sets)

1. 7 X Pull Ups
2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (15 sec)

Runs

1. 5kg walk (1.25 km)
   Timing: ??:??; Total: 1.25 km; Speed: ??.?? km/h; Ave rest: 0 sec
2. 2.5 km (KIV)
   Timing: 20:0; Total: 2.5 km; Speed: 7.5 km/h; Ave rest: 0 sec

Nightly

3 sets

1. Planks: side & front & back (40 sec)
2. Stretches

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. 10 X Single-leg Deadlifts  (18.5kg)
3. 10 X Inclined Inverted Rows
4. 10 X Back Rows + hold for 10 counts on last rep
5. Slope Runs (2x 0.38 km)
   

Week 12.5: Working & Working Out

Took a job at Reader’s Digest proofreading their June 2011 issue. I’m expected to be in for 8 hours daily. Now this really crimps my exercise routines – I used to be able to do them whenever I wanted to do.

Still, I don’t think it’s an either-or situation. I can have it all along with my other freelance work.

My plan:

1. Wake up earlier
2. Work whenever I’m in transit.

Of course, things don’t always fall in place.

I’ve tried to wake up earlier. But it didn’t work out. And it’s just head-spinning to type in transit. Maybe it’s just a matter of getting used to it.

I’ll find out in the next week.

Achievements

Front Day: Completed.

Back Day:  Done.

Running Day:  Trialed.

Goals

Dates: 19-20 Apr

• +1 to all Push Ups (26 X Standard; 24 X Inclined Push Ups ) 
• +1 kg to all weights

Training Routines

Dates: 12 – 13 Apr (more like the entire week) 

Front Day

Exercises (3 Sets)
Weight: 20 kg/side

1. 10 X Arnold Presses
2. 10 X Squats

Weight: 20 kg

1. 40 sec Isometric Squats

Unweighted

1. 20 sec Single-Leg Isometric squats
2. 24 X Standard; 22 X Inclined Push Ups
3. 7 X Pull Ups

Back Day

Exercises (3 Sets)
Weight: 20kg/side

1. 10 X Straight-leg Deadlifts
2. 10 X 2-armed Dumbell Snatch 
3. 10 X Shrugs + hold for 10 counts on last rep

Unweighted (4 sets)

1. 7 X Pull Ups
2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (15 sec)

Runs

1. 5kg walk (1.25 km)
   Timing: ??:??; Total: 1.25 km; Speed: ??.?? km/h; Ave rest: 0 sec
2. 2.5 km (KIV)
   Timing: 20:0; Total: 2.5 km; Speed: 7.5 km/h; Ave rest: 0 sec

Nightly

3 sets

1. Planks: side & front & back (40 sec)
2. Stretches

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. 10 X Single-leg Deadlifts  (18.5kg)
3. 10 X Inclined Inverted Rows
4. 10 X Back Rows + hold for 10 counts on last rep
5. Slope Runs (2x 0.38 km)
   

Week 12: What to Do When Injured

Damage to my knee wasn’t as bad as I thought it’d be. All praise the knee sleeve that compressed and held my knee together.

Image from Smallbites

It’s just a matter of easing back into my routines with a stability focus. But it really sucked being out the picture just when I was about to crack 20 kg (which I did over the weekend anyways).

That brings me to my next point…

What to Do When Injured

• RICE (Rest; Ice; Compress; Elevate) the injury. It helps to bring down the swelling. Any swelling is natural, but you can’t start healing until it goes down.
• Try active recovery (basically limb mobilisation) to keep the injured area limber and mobile.
• Eat well, but not too much. After all, you’re pretty much out of it until you’ve recovered.
• Stay off booze. It’ll numb the pain but too much interferes with the healing.
• Sleep as much as you can. Most healing occurs when you’re asleep.
• Keep your spirits up. It sucks being in pain, but you don’t have to compound it by being depressed. Watching a funny movie, hang out with friends, get laid. Whatever makes you happy. 
• Be patient. You will eventually get better.

Bone Dry Days: 58 (since 12 Feb)
Bet Days: 56/60 (since 14 Feb)

Achievements

Pressing 20 kg for upper body workouts now! Woot!

Front Day: Completed.

Back Day:  Done. Deadlifts were a go.

Running Day:  KIVed.

Goals

Dates: 12-13 Apr

• +20 sec to single-leg Isometric squats
• +10 sec, +20 kg to Isometric Squats (40 sec; 20kg)
• +1 to Pull Ups (7 X)
• +10 sec to Planks

Training Routines

Dates: 9 – 10 Apr 

Front Day

Exercises (3 Sets)
Weight: 20 kg/side

1. 10 X Shoulder Presses

Unweighted

1. 10 X Isometric Squats (30 sec)
2. 24 X Standard; 22 X Inclined Push Ups

Back Day

Exercises (3 Sets)
Weight: 20kg/side

1. 10 X Straight-leg Deadlifts
2. 10 X Shrugs + hold for 10 counts on last rep

Unweighted (4 sets)

1. 6 X Pull Ups
2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (15 sec)

Runs

1. 5kg walk (1.25 km)
   Timing: ??:??; Total: 1.25 km; Speed: ??.?? km/h; Ave rest: 0 sec
2. 2.5 km (KIV)
   Timing: 20:0; Total: 2.5 km; Speed: 7.5 km/h; Ave rest: 0 sec
3. 2 min of Skipping Rope

Nightly

3 sets

1. Planks: side & front & back (30 sec)
2. Stretches

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. 10 X Single-leg Deadlifts  (18.5kg)
3. 10 X Inclined Inverted Rows
4. 10 X Back Rows + hold for 10 counts on last rep
5. Slope Runs (2x 0.38 km)
   

Week 11.5: Recovery

Took a week off to rest my knee. It still creaks but at least it’s no longer stiff and swollen.

I’ll be doing some active recovery (isometrics mostly) and core work. Hopefully, it’ll get better in a bit.

Bone Dry Days: 55 (since 12 Feb)
Bet Days: 53/60 (since 14 Feb)

Achievements

Meh

Goals

Dates: 9-11 Apr

• Isometrics only
• Upper body work

Training Routines (All KIV)

Dates: NA 

Front Day

Exercises (3 Sets)
Weight: 18.5 kg/side

1. 10 X Squats
2. 5 X Reverse Lunge with Shoulder Presses
3. 10 X Arnold Presses
4. Isometric Sumo Squats (30 sec)

Unweighted

1. 23 X Standard; 21 X Inclined Push Ups

Back Day

4 sets 

1. 6X Lizard Crawl
2. 10 X Straight-leg Deadlifts
3. 10 X 2-armed Dumbell Snatch 

Exercises (3 Sets)
Weight: 18.5 kg/side

1. 10 X Shrugs + hold for 10 counts on last rep

Unweighted (4 sets)

1. 21 X Inclined Push Ups  
2. 6 X Pull Ups
3. 7 X Single-arm Inverted Rows + hold for 10 counts on last rep 
4. Isometric holds (10 sec)

Runs

1. 5kg runs (1.25 km)
   Timing: 10:54; Total: 1.25 km; Speed: 6.88 km/h; Ave rest: 0 sec
2. 2.5 km
   Timing: 20:0; Total: 2.5 km; Speed: 7.5 km/h; Ave rest: 0 sec
3. 2 min of Skipping Rope

Nightly

3 sets

1. Planks: side & front & back (30 sec)
2. Stretches

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. 10 X Single-leg Deadlifts  (18.5kg)
3. 10 X Inclined Inverted Rows
4. 10 X Back Rows + hold for 10 counts on last rep
5. Slope Runs (2x 0.38 km)

Week 11: Hmmm… I Give Up BBalling

Went to Bball in Hougang. It was a shock on two fronts: my first brush with a zone-turned-to-man defence (I usually play either-or, not this hybridised version) and my knee gave out.

Carlos Boozer in the post (from Yahoo! Sports)

It didn’t collapse. But it creaked, cracked and felt like I was dragging a dead leg around during the whole game.

That sucks.

Looking at it, my biggest problem is balance and explosive power. I think I’ll start a series of pylometric exercises during my running day, and conduct balancing exercises for the rest of the time.

My will be done…. in week 12.5 or 13.

Bone Dry Days: 50 (since 12 Feb)
Bet Days: 48/60 (since 14 Feb)

Achievements

Front Day: Completed. Ready for 20kg.

Back Day:  Boleh.

Running Day:  Somewhat faster than I thought I’d be.

Goals

Dates: 4-6 Apr

• +1 to Push Up Routines (24 X Standard; 22 X Inclined Push Ups)
• +1 to Single Arm Inverted Rows (8 X)
• +1 to Pull Ups (7 X)
• +1.5kg to weights (20 kg)

Training Routines

Dates: 31 Mar – 3 Apr 

Front Day

Exercises (3 Sets)
Weight: 18.5 kg/side

1. 10 X Squats
2. 5 X Reverse Lunge with Shoulder Presses
3. 10 X Arnold Presses
4. Isometric Sumo Squats (30 sec)

Unweighted

1. 23 X Standard; 21 X Inclined Push Ups

Back Day

4 sets 

1. 6X Lizard Crawl
2. 10 X Straight-leg Deadlifts
3. 10 X 2-armed Dumbell Snatch 

Exercises (3 Sets)
Weight: 18.5 kg/side

1. 10 X Shrugs + hold for 10 counts on last rep

Unweighted (4 sets)

1. 21 X Inclined Push Ups  
2. 6 X Pull Ups
3. 7 X Single-arm Inverted Rows + hold for 10 counts on last rep 
4. Isometric holds (10 sec)

Runs

1. 5kg runs (1.25 km)
   Timing: 10:54; Total: 1.25 km; Speed: 6.88 km/h; Ave rest: 0 sec
2. 2.5 km
   Timing: 20:0; Total: 2.5 km; Speed: 7.5 km/h; Ave rest: 0 sec
3. 2 min of Skipping Rope

Nightly

3 sets

1. Planks: side & front & back (30 sec)
2. Stretches

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. 10 X Single-leg Deadlifts  (18.5kg)
3. 10 X Inclined Inverted Rows
4. 10 X Back Rows + hold for 10 counts on last rep
5. Slope Runs (2x 0.38 km)

Week 10.5: Diary

My brain’s shot to hell from staying up at the wake. This is probably as much as you’d get from me now.

Bone Dry Days: 47 (since 12 Feb)
Bet Days: 45/60 (since 14 Feb)

Achievements

Front Day: Did it, but it wasn’t easy. My weak points are my arms and quite possibly upper back. How to put it all together?

Back Day: Didn’t do inverted rows because it’s blocked up by furniture. Did the 5kg run over 1.25km instead. It’s great bicep isometric exercises. I think I’ll include it in my Back days.

Running Day:  Did not run. Staying up late attending to funeral matters made me too zonked to do any running.

Goals

Dates: 1-3 Apr

• +1 to Push Up Routines (23 X Standard; 21 X Inclined Push Ups)
• +2 to Slope Runs 

Training Routines

Dates: 28-30 Mar

Front Day

Exercises (3 Sets)
Weight: 18.5 kg/side

1. 10 X Squats
2. 5 X Reverse Lunge with Shoulder Presses
3. 10 X Arnold Presses
4. Isometric Sumo Squats (30 sec)

Unweighted

1. 22 X Standard; 20 X Inclined Push Ups

Back Day

4 sets 

1. 6X Lizard Crawl
2. 10 X Straight-leg Deadlifts
3. 10 X 2-armed Dumbell Snatch 

Exercises (3 Sets)
Weight: 18.5 kg/side

1. 10 X Shrugs + hold for 10 counts on last rep
2. 10 X Back Rows + hold for 10 counts on last rep

Unweighted (4 sets)

1. 20 X Inclined Push Ups  
2. 6 X Pull Ups
3. Isometric holds (10 sec)

Runs

1. 5kg runs (1.25 km)
   Timing: 10:54; Total: 1.25 km; Speed: 6.88 km/h; Ave rest: 0 sec
2. 2.5 km + Slope Runs (2x 0.38 km)
   Timing: 0:0; Total: 2.5 km; Speed: ?.?? km/h; Ave rest: 0 sec
3. 2 min of Skipping Rope

Nightly

3 sets

1. Planks: side & front & back (30 sec)
2. Stretches

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. 10 X Single-leg Deadlifts  (18.5kg)
3. 10 X Inclined Inverted Rows;  6 X Single-arm Inverted Rows + hold for 10 counts on last rep

Week 10: A Death in The Family

Strange how a death can bring together so many people in so short a time.

My grandfather died just yesterday from old age.

We knew that he was going soon, so we recalled everyone who back to Singapore. My brother came back from half a world away, a cousin from Taiwan, and an uncle from Phuket.

They all arrived within two days. An astonishing feat considering that they would usually hem and haw at coming home (yes, Singapore is home no matter what folks say). Not many of us have visited or looked after my grandfather much before his death.

Now he’s gone. Whoosh. In three month of almost continuous slumber. There were many red, teary eyes and my mother went slightly insane at his death (that’s because she looked after him in his geriatric years). For once, it felt like a family, united in a common purpose – but it took a death to bring us together.

Bone Dry Days: 44 (since 12 Feb)
Bet Days: 42/60 (since 14 Feb)

Achievements

Didn’t manage to revert to Week 9: Training Routines because of my grandfather’s death and funeral. Instead I’ve carried on with my Army Days routine as much as I could.

Front Day: Completed.

Back Day:  Completed. Except for Pull Ups.

Running Day:  Not done.

Goals

Dates: 29-31 Mar

Revert to Week 9: Training Routines.

Training Routines

Dates: 25-27 Mar

Front Day

Exercises (3 Sets)
Weight: 18.5 kg/side

1. 10 X Squats
2. 10 X Shoulder Presses

Weight: 18.5 kg/side

1. Isometric Sumo Squats (30 sec)

Unweighted

1. 21 X Standard; 19x X Inclined Push Ups

Back Day

4 sets 

1. 10 X Straight-leg Deadlifts
2. 10 X 2-armed Dumbell Snatch 

Exercises (3 Sets)
Weight: 18.5 kg/side

1. 10 X Shrugs + hold for 10 counts on last rep
2. 10 X Back Rows + hold for 10 counts on last rep

Unweighted (4 sets)

1. 10 X Inclined Inverted Rows;  6 X Single-arm Inverted Rows + hold for 10 counts on last rep
2. 19 X Inclined Push Ups  
3. 3+6 X Pull Ups

Runs

1. 2.5 km + 5kg runs (2 X)
   Timing: 0:0; Total: 2.5 km; Speed: 0.0 km/h; Ave rest: 0 sec
2. 2 min of Skipping Rope

Nightly

3 sets

1. Planks: side & front & back (30 sec)
2. Stretches

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. Slope Running (4x 0.38 km)
3. 10 X Single-leg Deadlifts  (18.5kg)
4. 5 X Reverse Lunge with Shoulder Presses
5. Isometric Lunges (30 sec)

Week 9.5: Scaled Down

The problem with reservist – life gets disrupted.

The good thing about it – I meet more folks.

The really really bad thing – I can’t blog or exercise properly.

That’s why I’ve scaled down my exercise regimen during the week. In fact, I doubt that I can do more than the bare minimum (or even blog about).

Regardless, onwards!

Bone Dry Days: 39 (since 12 Feb)
Bet Days: 37/60 (since 14 Feb)

Achievements

Front Day:   Completed.

Back Day:  Completed.

Running Day:  Not done.

Goals

Dates: 25-27 Mar

Revert to Week 9: Training Routine as it’s over the weekend. 

Training Routines

Dates: 21-23 Mar

Front Day

Exercises (3 Sets)
Weight: 18.5 kg/side

1. 10 X Squats with Arnold Presses

Weight: 18.5 kg/side

1. Isometric Sumo Squats (30 sec)

Unweighted

1. 20 X Standard; 18 X Inclined Push Ups

Back Day

4 sets 

1. 10 X Straight-leg Deadlifts
2. 10 X 2-armed Dumbell Snatch 

Exercises (3 Sets)
Weight: 18.5 kg/side

1. 10 X Shrugs + hold for 10 counts on last rep
2. 10 X Back Rows + hold for 10 counts on last rep

Unweighted (4 sets)

1. 10 X Inclined Inverted Rows;  6 X Single-arm Inverted Rows + hold for 10 counts on last rep
2. 18 X Inclined Push Ups  
3. 3+6 X Pull Ups

Runs

1. 2.5 km + 5kg runs (2 X)
   Timing: 0:0; Total: 2.5 km; Speed: 0.0 km/h; Ave rest: 0 sec
2. 2 min of Skipping Rope

Nightly

3 sets

1. Planks: side & front & back (30 sec)
2. Stretches

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. Slope Running (4x 0.38 km)
3. 10 X Single-leg Deadlifts  (18.5kg)
4. 5 X Reverse Lunge with Shoulder Presses
5. Isometric Lunges (30 sec)