Last One for 2011

Arrived at the gym at 6:25pm. Tired. Very.

Before running, upon arriving at RLC, I :
- Took a 25mins nap.
- Tried ordering thosai (toe-say) masala but failed miserably. Apparently my order never reach the cook!
- Didn't do any stretches.

Runners today: Me, Feizal and Adrian!!!
- Ran the usual route, anticlockwise around the lake, up the carcosa, back into Lake Gardens, up 179 steps, past Bird Park, back into RLC's gym.

Back at the gym, we did the 10 course AB Workout - 30 reps each
(Uncle Mike, Dennis, Dennis' mom joined us!)
1) Sit-ups
2) Knee at 90 degrees crunch
3) Touch toes (in the air) crunch
4) Elbow-knee twist crunch
5) Right side hip raise
6) Left side hip raise
7) Legs (both/alternate) move up-down 90 degrees (hands touch toes in air)
8) Legs up & out (lower abs)
9) Roll crunch
10) One leg on bar (touch toes, go down, touch toes, come back up), switched legs (not 30!)

1 Set of 5 x 10:
- Burpies
- Mountain climbers
- Lunges
- Squats
- Plank + in-out-open-close toe jumps

Swam 10+2(with Adrian)+8+20 laps x 25m ('+' = pause)

-End-

1/3 Wednesday

Awesome crowd!
Runners: Chee Leong, Uncle Mike, Feizal, Shahriman, Dan, Su Shin (yoga), and I.

Ran round the lake, up the Carcosa, back into Lake Gardens, up 179 steps, past the bird park, took the front entrance back into RLC.

ABs Combo:
- Decline crunches (30 reps)
- Stomach curls (legs in and out) with hand support on bench (30 reps)

- Decline crunches (30 reps)
- Stomach curls (legs in and out) with hand support on bench (30 reps)

- Decline crunches (40 reps)
- Stomach curls (legs in and out) with hand support on bench (40 reps)

12kgs kettlebell - Squat-swing up-down between legs (15 reps)

-End-

Tiny Tuesday

The gym was tiny compared to my usual at RLC.
Went working out with Chris. While waiting for Josh to start his first day of training (epic fail!).

Elliptical (15 mins).
Triceps pull down - 3 sets x 15 reps each.
Crunches on AB bench - 1 set x 30 reps.
Twist Crunch Incline - 1 set x 30 reps.
Mountain Climbers on Yoga Ball - 3 sets x 15 reps.

Triceps-Biceps Combo (3 sets x 15 reps each):
Triceps curl
Biceps curl 

5-course ABs Workout:
- Basic crunch (30 reps)
- Twist (knee-elbow) crunch (30 reps)
- Leg raise-touch toes crunch (20 reps)
- Rolling ab crunch (30 reps)
- Plank 30-seconds

-End-

Firey Monday

It was such a HOT day!
Got to the gym around 6:25pm.
Today is just Feiz and I.
Started off with 5mins of stretches.

Abs Workout Combo:
- 45 degrees upside down crunches (20 reps)
- Sit-on-bench ab squeeze (hand support) (20 reps)
- Repeat 2 more sets (30 reps each)

Shoulder Press Machine:
- One plate (3 sets x 15 reps)

Run in Lake Gardens & up the Carcosa - 3/4 round (about 2km)
Run once up 179 steps.
Run back to the gym.

9-Course Ab Workout (30 reps each):
- Basic crunches
- Knees at 90 degrees crunches
- Touch toes in the air crunches
- Elbow to knee side crunch
- Right side hip raise
- Left side hip raise
- Lift legs (straight up) & touch crunch
- Legs up-bent-out-in-up
- Rolling ab crunch (alternate roll to left & right)

Shoulder press warm up:
3 sets of 15 reps - Extended shoulder press with 2kg weights

Shoulder & Bicep Combo (3 sets with 5kg weights each)
- Shoulder press - sitting (15 reps)
- Alternate (stand-up) biceps curls (15 reps)

Triceps (3 sets with 2 plates):
- Triceps pull downs

Swim 40laps x 25m - 20mins

-End-

ABs Friday

Arrived late the gym at 7pm.
Didn't get to run coz it was raining.

When I got there, Feizal & Hup Wei were almost done with their 8-course ABs workout!
I joined in the last 1.5.
Then Feiz and I started all over.

The 8-course AB Workout (30 reps each):
- Basic Crunches
- Vertical Leg Crunch
- Alternate Elbow-Knee crunches
- Long Arm Crunch
- Reverse-KickOut Crunch
- Crunch with Heel Push
- Side Torso Lift (Right-15, Left-15)
- Side Torso Bend (Right-15, Left-15)

**pretty sure it was a 10-course...but can't remember**

We then did the 3 Combo 120:
- Burpies (20 reps)
- Mountain Climbers (20 reps)
- Jumping Lunges (20 reps)
- Repeat

Moved on to the Abs Combo Workout (20 reps each, alternate)
- 45 degree upside down crunch
- Stomach curls (legs move in and out) with hand support

Finished the gym off with Triceps pull-down (30 lbs - 15 reps, 3 sets)

Swam 50 laps x 25m (25mins)
*New swimming cap!! yay!! -best one ever!! (Speedo)*

-End-

Wacky Wednesday

Arrive at the gym at 6pm.
Feiz, Shahriman, Dan & Uncle Mike were all there!

Started with stretches for warm up.
Again, Feizal was already covered in sweat! (pretty sure it's the jump rope!)

Abs Combo Workout (20 reps each, alternate)
- Crunches (at 45 deg)
- Stomach curls on bench (hand support)

Triceps-back pull (over head) - 5 plates x 15r
Stomach pull downs (on knees) - 8 plates x 15r

Ran in Lake Gardens (slight drizzle then it stopped gradually) up the Carcosa to the stairs.

- Jumping Jacks x 10

- Burpies (push up & jump) x 10

- Ran up 179 steps (1st time without stopping!)

- Walked down 179 steps

- Jumping Jacks x 10

- Stair Climber x 10

- Squats x 10

- Burpies x 10

- Half ran, half walked up 179 steps

- Walked, half skipped down 179 steps

- Burpies x 10

- Stair Climber x 10

- Squats x 10

- Skip Lunges x 10 

- Jumping Jacks x 10

- Half ran, half walked up 179 steps

- Walked down 179 steps 

Back to the gym. 

Triceps pull downs (3 plates) - 3 sets x 15 reps


Additional Abs Workout (motivated by Julian)
Holding (with both hands) a 10kg Kettle Bell, knees bent,
swing between knees (using core of body) - 20 reps x 2

Holding (with both hands) a 12kg Kettle Bell, knees bent,
swing between knees (using core of body) - 20 reps


Abs Combo Workout (20 reps each, alternate)
- Crunches (at 45 deg)
- Stomach curls on bench (hand support) 


Stretch to cool down + Triceps push-ups (2 x 15)


*swimming cap broke* 
Swam 10 laps x 4 x 25m - 25 mins


-End-

Rainy Monday

Reached gym at 6pm. Drizzling.
Feiz was already sweating from jump rope!

Started off with some stretches.

Spartacus100 = 5 sets (20 each):
- Burpies (push up + jump)
- Stair climber
- Squats
- Triangle jumps plank (hands & torso in plank pose + legs together bounce in, out, spread, close)
- Jumping lunges

*Ran out into Lake Gardens and then the drizzle became heavier down pour!*
-Ran back in disappointment-

Lats-Triceps & Stomach Combo Workout
Set 1: Triceps-back pull (over head) - 5 plates x 15R
          Stomach pull downs (on knees)- 8 plates x 15R
Set 2: Triceps-back pull (over head) - 6 plates x 15R
          Stomach pull downs (on knees)- 10 plates x 15R
Set 3: Triceps-back pull (over head) - 7 plates x 15R
          Stomach pull downs (on knees) - 12 plates x 15R

Shoulders (Front & Middle) Workout (3 sets of 15 Reps) 
Extended shoulder press (normal + face down & close elbows + repeat)
Front raise

Did another Spartacus100 = 5 sets (20 each):
- Burpies (push up + jump)
- Stair climber
- Squats
- Triangle jumps plank (hands & torso in plank pose + legs together bounce in, straight out, spread, close)
- Jumping lunges

Hup Wei taught us an Abs workout combo!  (20 Reps each, alternate)
- Crunches (at 45 degrees angle)
- Stomach curl on bench (hands support)

Leg Press (3 x 15)

Stretched to cool down.

Swam 1km nonstop - 20mins

-End-

T.G.I. Friday!!!

Arrived at RLC at 6:20pm today.
Lovely weather! - But not running.

Did yoga with Feiz, 2 cousins (Shahiman & Dan) & S.S. for one hour.
Lots of stretches and breathing.

Swam 20 laps x 25m, blow bubbles x 5, another 20 laps. (In 25 mins)

-End-

Bootcamp Thursday

Guest - Invited by MK.
Venue: SMK Sri Hartamas, Kuala Lumpur.

Awesome one hour of grueling work out!

In 1/3 hour, we did a rotation of :
- Jumping Jacks
- Squats
- Flipping (tug-of-war) Rope x 2

Next 1/3 hour, we took turns running with the sand bag (appx. 5kg)
- My partner took the bag and ran about 20 feet, place the bag down and ran back.
- I ran to pick the bag up and bring it back.
-Repeat.
-Then, we add on 6 push ups while waiting for our partner to come back.

The following 1/3 hour, we (MK & I):
- Started off with one, then two of each, etc...
- 3 actions:
                      - Lie on back with legs up - touch toes. (Abs)
                      - Lie on stomach - lift legs and chin. (Back)
                      - Lie on back - hip raise (Hips)
- We completed 10 levels.

The remaining time, we did some stretches to cool down.

-End-

Non-existent Wednesday

Rainy.

Swam 1km - with intervals every 10 laps. (20mins)

-End-

Spartacus Workout

Spartacus "blood & sand" workout

Slumber (not really!) Tuesday

Still exhausted from Sunday.
Feiz was exhausted too but we met at the gym anyway.
Took it easy today. No running. Back hurts from yesterday's crazy dead-lifts.
Did stretches to begin with, incorporated hand-stands (Feiz did hand-stand push-ups!)

Triceps pull-downs - 2 plates @ 15 reps
Stomach pull-downs - 8 plates  @ 15 reps
Lower back bench (with a 5kg plate during 1st 15r) - front (15r) + right side (15r) + left side (15r)
Triceps backwards back-pull - 8 plates @ 15 reps
Stomach pull-downs - 10 plates  @ 15 reps
Lower back bench (with a 5kg plate during 1st 15r) - front (15r) + right side (15r) + left side (15r)
Triceps backwards back-pull - 8 plates @ 15 reps
Stomach pull-downs - 12 plates  @ 15 reps
Lower back bench (with a 5kg plate during 1st 15r) - front (15r) + right side (15r) + left side (15r)

Stretches

Swim - 20 laps x 25m (10mins)

-End-

Manic Monday

With Feizal and his cousins (Shahiman & Dan)

Run one round around the lake + up the Carcosa

Up the stairs (179 steps x 3)

Burpies + stomach climb (10 + 10) x 2 sets

Triceps pull down with 3 plates (15 R x 3 S)

Bicep curl with 2 plates (15 x 2)

Dead-lifts (15 x 3)

Stretching

Swim 1km – 20 mins

-End-

Biathlon Sunday!

Chin Woo Biathlon started at 7am!

Did my 32 laps x 25m in 13:25.
Followed by 7km run.
Not to mention the ripping of my workout top while transitioning from the pool to the road!
Completed in 1 hour (9:07am-10:07am)

Exhausted beyond description...

Easy Friday

Ran one round around the lake with Uncle Mike

Did partial yoga

Bicep curls - 2 plates (15R x 3 S)

Tricep pull downs - 2 plates (15 reps) x 3 sets

Stretches

Swim 32 laps x 25m

-End-

Terrific Thursday

Arrived at the gym in RLC at 6:20pm.
Ran with Feiz & Mark around the lake and up the Carcosa, to the stairs.
Took an uphill route to the middle of the stairs and ran up.
Walked down 179 steps to do Burpies (1 set)
Up 179 steps.
Down 179 steps. Burpies (1 set)
Up 179 steps, and down 179 steps.
Last set of Burpies and walked half way up the stairs, and took a detour route back to RLC.
Worked on quads (80-100) x3. While Feiz did the BodyRock.Tv routine (3 sets).
Worked on lower back (3 sets of 15 reps).
Did one set of Power Plank for one minute.
Wrist workout + Bicep curls

Swam 1km (nonstop) - 20mins

-End-

Trip Out Tuesday

Arrived at RLC's gym at 6pm.
Did Spartacus with Feiz for warm up (Reps of 10 each - Burpies, stomach climb, jump-squat) x 3 sets.
Ran around the lake up the Carcosa in Lake Gardens till we reach the stairs.
Climbed 179 steps.
Ran the long way back to RLC.
Did Spartacus again with Feiz & Intan (Reps of 10 each - Burpies, stomach climb, lunges) x 3 sets.
Stretch to cool down.
Swam 1km.

-End-

Manic Monday

Reached RLC gym around 5:20pm. Met Feizal and Uncle Mike.
Ran one round around the lake in Lake Gardens with Uncle Mike (taking a longer way back - uphill) for half an hour.
Ran another round around the lake till the stairs with Feiz and the boys.
Climbed 179 steps x 6 times (3 sets)
Burpies (one push-up + jump) x 10 (x3 - one in between every climbing of stairs)
Ran back to RLC.
Stretched in the gym.
Swam 1km (40 x 25m)

-End-