NO PAIN/NO GAIN

MIA

2009-09-21T12:46:00.001-07:00

Hey,

Sorry about complete lack of updates.

Sadly I got injured :(

Twice.

I've started playing field football on Sundays.

First week I tweaked my knee and ankle (both right leg) so I took it easy at home for 6 days.

Returned to football the following Sunday.

Now, Im only about 5'8 or 5'9 so I've stopped playing in goal for field football (but continue to do so in futsal).

Our keeper turned up late so I played the first half in goal (keeping a clean sheet in the process!).

However, in a one on one situation I smothered the ball but not before the striker and my defender both landed on me, my shoulder being the crux.

Sorry, my shoulder can't take 180kg (at least!) of weight on it....

Was on painkillers and muscle relaxants following that :(

Anyways, made my return to the gym last Friday after TWO weeks out. Was feeling really restless everyday and my weight dropped a wee bit :(

Did a fast lower body workout, "Bottom to Bottom"

- For 20 seconds do as many squats as possible
-Immediately rest for 10 seconds....but in a squat position!
-Repeat 8 times for a total of 4 minutes.

I managed 102 squats in that time..not too bad,,,

Anyways, seeing as I was immobile (first week could not walk properly, second week could not lift my arm more then 4 inches from my hips!) I've been rediscovering some music :D

Enjoy the videos!

Long Overdue WOD

2009-09-05T00:17:00.000-07:00

Sorry about lack of blogging, timing has been very off recently!

Anyways

Last Friday (28th August)

Five rounds for time of:

15 Kettlebell/Dumbell Thrusters @ 35lbs/25lbs

15 Ring Dips

(My dumbell weight was 25lbs + ring dips assisted by blue band)
Time taken- 17min36

Saturday (29th August)
-Futsal

Sunday (30th August)
-Inline hockey tournament

Monday (31st August)
-Gym Closed

Tuesday (1 Sept)
-Opted to rest due to still feeling the effects of the inline hockey competition!

Wednesday (2nd Sept)

Three rounds for time of:

400m Run

21 Kettlebell Swings @ 24kg(M), 16kg(W)

12 Handstand Push Ups

-I subbed handstand push ups for Pike pushups
Time Taken: 19min 08 seconds

Thursday (3rd September)

Three rounds for time of:

15 Dumbell Squat Snatches @ 35lbs, R

21 Push Ups

15 Dumbell Squat Snatches @ 35lbs, L

21 Push Ups

(Dumbell weight- 25 lbs)
Time Taken- 23:36

Friday: (4th Sept)

Ok, First of all, I didn't stick to the workout of the day on the board.
This is because I was given my own special workout.

Why you ask?

Well, due to JJ being ill, I replaced him on the Morning Crew show for 1 day, with Ean.
So we thought we could pull some Gotchas (a prank phone-call).

I TRIED to Gotcha John-son. Didn't work.
So he gave me my own workout.

1st workout:
3 rounds for time
8 kettlebell lifts to 36inch box. Kettlebell weight 32kg
10 knees to elbows (KTE)
12 weighted sit-ups (weight being an extra 16kg)

Time taken: 8mins 33 seconds

2nd Workout
In ten minutes As Many Rounds Of Possible Of :

10 squats
5 box jumps (at 24 inch)
20metre sprint

Rounds done- 9.

Shattering stuff!

WOD

2009-08-27T08:55:00.000-07:00

Weds:

Weighted Pull Ups

3-3-3-3-3

Shoulder not strong enough for weighted pullups (my weakest point) so opted to go with the lowest band (blue) for assistance and do 5 rounds of pullups. Do as many as you can per round.

Rest for approx 3 mins in between.

6-5-6-5-3

Oh, I finally found a decent pull up for home use. Installed it and shall work on strengthening the shoulder :D

Thursday:

21-15-9 of:

Handstand Push Ups

Burpees

Knees-to-Elbows

(Subbed handstand pushups for 'pike' pushups)
-Time taken 16.14.

Was aiming for 15 mins but unable to reach it.

Next time!

WOD

2009-08-25T08:31:00.000-07:00

Monday :

"Cindy"

In 20 minutes, do as many rounds as possible of:

5 Pull Ups

10 Push Ups

15 Squats

I managed 12 rounds + 5 pull ups, 10 push ups and 13 squats. Meaning I was 2 short of my target of 13 rounds! DARN

Tuesday:

Was out from 10am till...now. Haha. No time sadly to workout today. Which is good I guess, having the occasional off day.

Must hit the gym hard tomorrow :D

WOD

2009-08-22T00:48:00.000-07:00

Thursday:

Three rounds for time of:

800m Run

30 Sumo Deadlift Highpull @ 32kg

30 Push Ups

(weight was 24kg)

Time taken: 29:41

Was very happy getting under 30 mins :D Somebody finished just before me, saw his time was 28 mins so pushed myself to finish under 30

Friday:

Bring a total of 4,500kgs (3,000kgs for women) from ground to overhead.

- You choose the weight and exercise. Kettlebells, dumbells, or barbell, your choice.

- Every rep must start from the ground and finish overhead.

- Example would be to do 188 reps of KB Clean & Jerk @ 24kg(188 X 24kg=4512kgs).

- Record total time, reps and exercise used.

*For those who are curious, a medium sized Asian elephant weighs in at about 4,500kgs. So, move that elephant for time!

I choose to do a push press with kettlebells. 12kg per kettlebell.

12kg x 2 is 24

4500= 188 push presses.

188 push presses!

Really struggled but managed a time of 50 min and 33 seconds.

Thats me and Bryan from Boys Like Girls :D :D :D

WOD

2009-08-19T23:08:00.000-07:00

Sorry,

Been busy so neglected to post my workouts from the past two days

Tuesday:

Three rounds for time of:
18 Pull Ups
8 Handstand Push Ups (I subbed with dumbbell presses @ 20lbs)
19 Ring Dips
83 Squats

(note: Was Pey's birthday on the 18th so take notice of the reps: 18/8/1983 her birthday :D)

My time taken: 18:23

Overall to do over 240 squats is a killer! Hahaha

Wednesday

2 minutes of Double Unders
2 minutes of Sit Ups
90 seconds of Double Unders
90 secs of Sit Ups
1 minute of Double Unders
1 minute of Sit Ups
30 seconds of Double Unders
30 seconds of Sit Ups

-I stil can't do double unders ( skipping rope goes around twice for once jump) so I did 'squat jumps' instead.

Total: 115 Squat Jumps / 101 Sit-Ups- 216 reps in total.

So over these past two days I've done a lot of squats.

I better have the Brad Pitt ass soon :D

Pictures all taken from Pushmore's official website so due credit to them :)

BTW: This is my friend. Her name is Buddy or chap.

And because Manchester United lost last night to Burnley

Rio and myself :D hahahah

OMG

2009-08-17T12:52:00.000-07:00

Hey,

So recently Rexona launched their K-Queen contest.

Basically sing and you stand a chance to go to your idol's hometown.

Awesome prize I say!

Anyways, I was one of the invited guests to the launch and they forced me to sing....

I can't sing for nuts.

Enjoy :D

and a bonus video

WOD

2009-08-17T10:13:00.000-07:00

Three rounds for time of:
25 KB Swings @ 32kg
25 DB/KB Push Jerks @ 35lbs

Time: 15: 23 (If i remember the seconds correctly)

Left shoulder felt funny today (lingering injury of mine due to dislocation, and due to a odd fall during futsal on the weekend) so I swung 20kg and Push Jerked 20Ibs (although the right arm had ease, left struggled)

Didn't workout on Fri/Sat due to my dad being in town for a short time!

On another note:

Interviewed some people on the weekend, Audrey (recognize her from a certain blog? :D ) , Jojo Struys, Timothy (he of Nuffnang fame) and my collegue Junior!

Theres a new blogger show coming out soon...look out for it :)

WOD

2009-08-14T00:46:00.001-07:00

Overdue post from yesterday

In 15 minutes, do as many rounds as possible of:

10 Medicine Ball Cleans

10 Pull Ups

(Medicine Ball weight: 20 pounds)

Managed to get to 7 rounds + 4 medicine ball cleans.

Pull ups were what got me!

WOD

2009-08-14T00:46:00.000-07:00

Overdue post from yesterday

In 15 minutes, do as many rounds as possible of:

10 Medicine Ball Cleans

10 Pull Ups

(Medicine Ball weight: 20 pounds)

Managed to get to 7 rounds + 4 medicine ball cleans.

Pull ups were what got me!

WOD

2009-08-12T08:24:00.000-07:00

45-30-15 reps for time of:
KB Swings @ 24kg
Push Ups
Double Unders

My time: 20:48 seconds

KB swings were at 20 kg for me, double unders swapped for squat jumps (PAIN!)

Struggled with the KB swings, second time swinging on 20 kg.

Here are some pictures taken of my work outs over the past 2 months (n.b- credit to Pushmore Fitness Centre for the pictures )

Some of my "Sifus" :D

WOD

2009-08-12T00:03:00.000-07:00

Yesterday's workout:

Four rounds for time of:

400m Run

50 Squats

My time: 18.45

Was happy since I was going for sub 20...and I just made it :D

WOD

2009-08-10T22:57:00.000-07:00

Sorry,

A little bit delayed,

100 pullups for time : 19.35 *with green belt to aid*

HARD!

WOD

2009-08-07T09:27:00.001-07:00

Today was tough!

3 Rounds for time of:
30 SDHP @24kg
30 Wall Balls Shots @ 20lbs

Instead of 24kg I went with 16kg for SDHP.

Tough, but I got 24min45secs...

Was the wall ball shots that got me, first time using 20lbs....

:D

WOD

2009-08-07T09:27:00.000-07:00

Time to up the weights!

2009-08-05T23:26:00.000-07:00

21-15-9 reps for time of:
Double KB Front Squats @ 24kg
Handstand Push Ups

(Kettlebell weight: 12kg)
(Handstand Push Ups substituted with Pike)

Time taken: 5min44seconds.

Think Its time I increased my weights when squatting. Kinda breezed through today's workout.

Got me sweating nonetheless ;)

On another note, more Vanessa Hudgens pictures leak out.

Wonder what Zack Efron has to say? Hmmm...

WOD

2009-08-05T06:38:00.000-07:00

Ah, felt good to hit the gym today after being forced to miss yesterday's session.

Five rounds for time of:
400m Run
15 KB Swings @ 32kg
15 Pull Ups

I was swinging 16kg. Think I should be aiming for heavier next time.

My shoulder is still weak, and it appears that I've tweaked *just a little bit* the tendon/ligament in my elbow, so still slugglish on the pullups.

Anyways, I was aiming to get under 30 mins....and I got 29.56 haha. Just under!

NO WORKOUT TODAY :(

2009-08-04T06:58:00.000-07:00

Very sad,

No workout today.

Sent my car to be serviced at about 9am this morning.

Forgot that 50,000km is considered 'major service' for my car.

So only got my car back close to 6pm.

Will make up for it tomorrow!

On another note, whilst waiting for my car to be done, stumbled across this lousy gem of a movie.
So bad it is good.

CAPTAIN AMERICA!

Its really really bad.

But brings back memories from when I was a kid!

WOD

2009-08-03T05:35:00.000-07:00

Three rounds for time of:
15 Kettlebell Clean & Jerk 24kg/16kg L & R
21 Pull Ups

- My kettlebell weight was 12KG
-Pull ups were jumping.

My time : 23:41 (I THINK! It may have been 24min- Was too wiped out to follow take note :P)

Felt good heading back to the gym, after having the weekend off.

Well, I played futsal on Saturday.

Sunday was my first break from any exertion in 2 weeks! Last weekend was futsal on both days.

More updates tomorrow :D

WOD

2009-07-31T07:52:00.000-07:00

Today killed me!

Haha!

Well, was a busy day, so I got to the gym late, I realized that I would be late to work if I did the workout on the board

21 KB Snatches @ 24kg/16kg, L & R
50 Double Unders
15 KB Snatches L & R
50 Double Unders
9 KB Snatches L & R
50 Double Unders

My skipping sucks.

So, due to the fact I hate being late, I did a separate workout.

"DO AS MANY ROUNDS OF BURPEES AS YOU CAN IN 10 MINS"

(A burpee is when you do a push-up but between EVERY pushup, you have to jump up and clap your hands)

I lost track around 30 burpees in.

Killed me to the point I laid there, after the 10 mins, and made snow angels with my sweat :D

On another note,

Just wanna take this time to acknowledge a legend in the of football, Sir Bobby Robson.

I may have been too young to understand how far he took England in World Cup 1990.

I may not be a Newcastle United fan, PSV , Porto, Fulham, Sporting, but was at least a Barcelona fan, although too young to appreciate him as their manager.

But I do know he was one of the most liked guys in football and did great things, as a human, football player and manager!

Watching him either as pundit or being interviewed, he always struck me as being highly passionate about the game and just an all round nice guy.

Heres to you Sir Bobby Robson! You wont be forgotten!

WOD

2009-07-30T06:29:00.000-07:00

Today's workout shattered me

Every minute, on the minute, for 30 minutes, do:
5 Pull Ups
10 Push Ups
15 Squats

(If you fail to finish within the allocated minute, your out of it!)

I pushed myself to ALMOST 7 before knocking out.

However, I completed up to 15 rounds, off the clock.

SHATTERED!

WOD

2009-07-29T05:05:00.000-07:00

100 Double Kettlebell Push Presses
Time taken: 23min 41 seconds.

Weight: 12 kg per kettlebell

Today's workout was tough! I was struggling, especially on the left shoulder, but I managed to complete the workout so I was happy.

Struggled so much though I could only do 5 reps at a time.

For fun, I went back in the evening and did a 2km run. Time taken was 11 mins.

Why am I building my stamina? Ill explain in another post :)

On another note, check out who I met the other night!

With Jonny Evans Of Manchester United!

With Darron Gibson - Manchester United

Wth Rio Ferdinand- Manchester United and England.

I am not a Manchester United fan, but still, to meet people you watch every Saturday night, was awesome.

Also met Van Der Sar, Rooney, Owen, Macheda, Anderson, Evra and Ben Foster.

Met Nani and Fletcher too actually.

Oh and I saw Gary Neville and Ryan Giggs ;)

Questions

2009-07-28T07:37:00.000-07:00

So some people have started wondering what I use to workout.

Well, the most basic tool is my body!

Your weight is what you are pulling up, pushing up, ring dipping etc.

Anyways, here are some other tools of the trade!

Kettlebells: Various workouts you can do with these, weights vary. Currently Im swinging 20kg kettlebells

Skipping rope. No explanation needed! Every workout starts out with 5 mins of skipping.
Many workouts also incorporate the skipping rope.
My skipping sucks.
BUT
Im trying my best to do "double unders"- swinging the rope TWICE under you with one jump.

Pull up bar: Again, no explanation needed. Incorporated into every 'warm-up' (along with skipping, push-ups, pull-ups, sit-ups) and into many workouts too!

Gymnastic rings:
No, thats not me in the picture!

Anyways,a fair few workouts you can do with the rings like muscleups, ringdips etc.

Well, there you go!

Tomorrow, if all goes to plan, Ill be hitting the gym tomorrow morning instead of afternoon :)

WOD

2009-07-28T05:38:00.000-07:00

"Helen"
3 rounds for time of:
400m Run
21 KB Swings @ 24kg(M), 16kg(F)
12 Pull Ups

My Time: 18min38secs

Today was tough! Predominantly because I upped the weight of my kettlebell to "20 kg" today, initially struggling, but hey, you gotta push-more! No pun intended.

Also was very hot today so doing the 400m run was especially tiring.

More tomorrow!

Workout Of The Day (WOD)

2009-07-27T06:38:00.000-07:00

"The J.T"

21-15-9 reps for time of:

Handstand Push Ups

Ring Dips

Push Ups

My time today was 11mins 35 seconds.

I substituted the "handstand push-ups" with "pike push-ups" (a box, approx the height of my hip, is placed against the wall, legs straight on them, hands on the ground doing push-ups. Body is in a "L" shape)

One blue rubber-band to assist my ring dips.

I was VERY pleased with the workout today and surprised myself!

As for diet, its the been the usual. Lots of protein shakes (x3 a day), one dose of creatine after the workout.
For food, lots of meat (steaks, chicken, fish) and vegtables.
Also bread and grenola breads for energy.

Hardly any rice! In fact, none today.

With the Ying Yang twins last Friday on the hitz party

With The One And Only Fatman Scoop last Friday!

:D

The Weekend

2009-07-26T09:04:00.000-07:00

This weekend there was no workout!

Im making a conscious decision to only hit the gym on weekdays and keep the weekends free and easy.

However, I did play futsal on both days, for just over 1 hour on Saturday and for several hours, in Kajang, today.

Really pushing my stamina!

Gotta be done though...

Back to the gym tomorrow!

NO Workout Today

2009-07-24T20:36:00.000-07:00

No workout today, taking Saturday and Sunday off.

Hopefully will be playing futsal today!

In other news, from Comic-Con:

Gary Oldman just announced at the Warner Bros. Book of Eli panel that a third Batman film will go into production next year.

"I think the next Batman is next year," he told a fan who asked about when the long-awaited "Dark Knight" follow-up would hit, "We start shooting next year. You didn't hear that from me."

-Ripped from Superherohype.

THATS AWESOME NEWS!

Workout Of The Day (WOD)

2009-07-24T05:05:00.000-07:00

This was today's workout :D

Seven rounds for time of:

10 Single Leg Squats, Alternating
12 Ring Dips
15 Pull Ups

My time was 18mins 33 secs and I had the rubber band to assist my pulls.

Very tiring, but hey, no pain no gain.

I'm struggling on pull-ups due to a lingering injury on my left shoulder. Only thing I can do is keep working it till it gets stronger!

All in good time....

Anyways, I'm a big video game fan, currerntly hooked onto Ghostbusters The Video Game.

So, looking at release dates for various games this year, I reckon the fourth quarter of this year will be one of the best

Check this out:

Batman: Arkham Asylum ( August 25th 2009)

Dirt 2 ( September 8, 2009)

Marvel Ultimate Alliance 2 ( September 15th 2009)

Need For Speed Shift ( September 22, 2009 )

Uncharted 2: Among Thieves (October 13th 2009)

FIFA 10 (October 2009)

Saw The Videogame (October 2009)

Call Of Duty 6: Modern Warfare 2 (November 10th 2009)

Pro Evolution 2010 (November 2009)

WWE Smackdown Vs Raw 2010 ( November 2009)

Army Of Two: The 40th Day ( Q4 2009)

Assassin's Creed 2 ( November 17th 2009)

Most are sequels, but hey, I loved the first ones ;)

Welcome

2009-07-23T07:20:00.000-07:00

Hi!

Well, I thought I would set-up this blog with two purposes:

1) Monitor my workouts which I've just started at Pushmore gym.

Let me stress, this is not a 'conventional' workout. Its called 'Cross-fit'.

There are no machine weights there. The key is intense workouts, using kettlebells, gymnastic rings, pull-ups, sit-ups etc.

There is also a time element to almost all workouts, from "how long it takes", "do as many reps as you can in X amount of time" or "Start a new movement at the top of every minute"

This workout has invigorated me and I am thoroughly enjoying it. Feel free to join me at anytime !

Secondly: Just post whatever interests me!

So to start everything off, here is my 'before' picture, taken a few weeks back.

And to start, here was todays workout

RUN 400 METERS/ SKIP 400 SKIPS :
TIME TAKEN : 33.00 Mins

Next-up : More on my diet for these workouts!

On another note, do check this out, "Google Voice".
Its amazing, syncs all of your phone numbers into one and can even send your voicemail in text format!