100 Days of Workout and then some ;)

It's been awhile since I wrote anything here... Felt like forever!
Ran 22km in about 2:30hours on 10th of June and all my joints were screaming murder!!
So I decided to take 2 weeks off from running. The rest of the workouts slowed down too.

Went to the gym randomly on 14th of June and it was Feizal's first day back after his EuroTrip!
Looking nicely tan with florescent dri-fit top to match his florescent shoes, it was just a waste to not celebrate with a run! How I miss running.
So that day, it was Hew, Feizal and I doing a slow short run. In pain half the time but was kinda worth it. Miss running with the guys.

Next was 22nd of June with Hiap Wei. LOL. This day was the REAL 100th Day celebration!
We were both stuck in the stupid Sprint highway jam, I was 20mins behind his car. He got to RLC and satisfied his hunger while waiting for me. I finally got there... and workout seemed like the last thing we wanted to do. The topic of this blog's 100th post came up! LOL. So we drank Sake to that. Cold. Then we did Spartacus 2.1.3... whatever that was, and felt good. Ended with some abs workout (that left some kind of sore lasting for the next few days!)

23rd of June, in the midst of making coffee break + hair cut plans with Kuan and lunch with Clement, Hiap Wei suggested going Rock-Climbing! Spontaneously, I said Ok and invited Kuan and Clement along. Everything went great! We met Hiap Wei at RLC, and we all went Rock-Climbing (or rather, Stone-climbing, according to Kuan! haha).

24th of June - Today, Hiap Wei texted Hew and I for a slow short run at 6:40pm. Feeling better with the knee and ankle, on top of missing running with the guys, of course it was a YES!!! So it was Hiap Wei, Hew, Feizal, Vick, KS and I ...running a supposedly slow short run! We started off clockwise around the lake, did the usual climb over the fence gig, up Carcosa, back into Lake Gardens, continued clockwise passing the start point and headed towards the Deer Park. Picked up Yee Ling along the way and she was sporting enough to join us! Ran with Hew and Feizal at a consistent speed up the Deer Park to the top while being freaked out by a sudden shriek by one of the goats! We had two choices at the top: 1) Continue down towards the National Mosque passing Methodist Girls' School (MGS) or 2) Head back to RLC. Of course, we chose the longer route! haha! My knees started acting up as I ran down the hill, so had to walk. Annoying. Anyway, caught up with the guys and continued on to Jalan Cenderasari (sp? lol). Once back into Lake Gardens, Hew suggested running another round around the lake and up Carcosa! LOL... talk about the effects of ENDORPHIN! As we ran down the slope, reaching the Deer Park hill junction, I suggested going up Deer Park again and head back to RLC and forget running another round and up Carcosa. 
1) Didn't wanna push it. 2) Was getting too dark. 
We took 55:33mins for that run. Absolutely missed that!!

Back at the gym, Hiap Wei, Feizal, Hew, Vick and I did one set of Spartacus 3.0:
Started with half of Spartacus 1.0:
- Goblet Squat with 20lbs (20 reps)
- Mountain Climber (40 reps in total)
- Single Arm Dumbbell Swing with 15lbs (40 reps in total)
- T-Pushup with 10lbs (20 reps in total)
- Split Jumps
Next, half of Spartacus 2.0:
- Dumbbell Chop with 10lbs (40 reps in total)
- Hamstring Alternate Side Tap with 10lbs (40 reps in total)
- Walkup from Plank to PushUp Position (40 reps in total)
- Dumbbell Row with 10lbs (20 reps)

Feizal left soon after and Mark arrived just as we were finishing up the last workout.
So Hiap Wei set up 5 Ab Stations (we did one set):
- Decline Ab Crunch (50 reps)
- Seated Leg Tuck (50 reps)
- Cable Crunch @ 15 (20 reps)
- Ab Roll Out (20 reps)
- Slight Incline Leg Raise (20 reps)

Awesome times working out with the guys!
-End-

Fitness-Whoring Wednesday!

Hiap Wei was already pumping it up when I arrived around 6:12pm.
Forgot my socks!
Hiap Wei, the real life saver, not taking that as an excuse to not run, had an extra pair in the trunk of his car... so running there and back was my warm up for the day :)

Did about 2 sets of Chin Ups before the rest arrive. Lost count...Think I did Chin Ups and Dips. Oh yes... without support, one Chin Up and 5 negatives + 5 negative Dips.

Hiu, Hiap Wei, Ann (she finally agreed to come with!! After MUCH persuasion!) and I went running around 6:45pm. We started off into Lake Gardens, clockwise around the lake, and UPhill... passing the Deers!
(Side tracked...they were so adorable and one looked like Bambi!!)
Poor Ann...she didn't wanna run at first and was surprised with a hill at the beginning of the run.

So anyway, we continued down towards the fence, climbed over and up the hill towards Carcosa. Hiu then came up with this brilliant idea to run up and touch the gates of the Carcosa! haha... Should see the look on Ann's face! LOL... But she managed anyway and we're so proud of her!

Came back down the slope and continued to the stairs leading back into Lake Gardens. Continued clockwise around the lake, to the Deer Park hill and the guys took it up a notch (more like 3!) and waited for me at the top. Ann stopped here to join her brother on sprint-training up and down this hill.

The three of us then continued towards the National Mosque and took a longer route towards Jalan Cenderasari (wrote the wrong name yesterday!). Conquered that hill again and instead of going back into Lake Gardens, we ran past the Bukit Aman Police Station and back to RLC. Took us 50:55mins for about 7km.

Back at the gym, I joined the guys Hiap Wei and Kevin, with 2 sets (8 & 10 reps) of body weight workout: Backward Horizontal Pull Up .
Then the three of us did 2 sets of Ab Workout.
- Decline Ab Crunch (60 reps - alt 10 reps - between straight and twist)
- Cable Crunch (20 reps)
- Seated Leg Tuck (60 reps - alt 10 reps - between straight and twist)

Messed around and tried doing the triangle Push Up for a bit. Then decided it was time to leave when....
Jonathan came up to me and asked if I'd like to join him for 100 Burpies!
Of course I said yes.
He completed his in 6:24mins (!!!)
While I took 11:05mins.

He mentioned about Burpies + Pull Ups...... Someday... hopefully Someday...

-End-

Runners' High Tuesday

Arrived early... another supposedly lazy day for me.
Chilled for an hour till Hiu arrive.
Around 6:45pm, Hiu, Vick and I went for a run.

Hiu turned out to be an awesome running motivator! I personally didn't wanna run today and thought of a short run... BUT, as we ran, it kept feeling better!

So from RLC into Lake Gardens, we ran anticlockwise towards the Carcosa gate, ran up Carcosa, down the road and climbed the fence back into Lake Gardens. Hiu then suggested going up Deer Park. On the peak of Deer Park, Hiu suggested going down towards the National Mosque. At the junction of the foothill diagonally in front of the mosque, he suggested we take the "Jalan Chenderasi" road which I never knew existed.

Yay, new route!! Excited, I ran along with his idea. Only to meet quite a sexy hill in front as we turned around the corner on Jalan Chenderasi! Feeling like a tourist, I found out that that's where the Methodist Girls' School's at! I've heard of that school, as well as famous Nasi Lemak stall nearby.. but never knew where it was! So, was definitely an eye-opener yet learning more and more about KL town as I huffed and puffed up the hill.
Thinking back, I still have no idea how the junction was linked to the National Mosque... But we were at the usual "U-turn" junction should we have taken our usual National Mosque route.

At that point I suggested going back into Lake Gardens, passing through the Amphitheater, and one round around the lake. As we strolled past into Lake Gardens, I had to open my big mouth, and suggested going halfway round the lake, climb the fence and go backwards up Carcosa. The guys agreed. It wasn't till I was whizzing and felt like passing out as I ran up that Carcosa hill that I could kick myself (if I had more energy) for opening my big mouth!

The stairs back into Lake Gardens was SO welcoming that it felt like the steps in RLC! haha
But we were pretty much there. One last slope. And we were on our way back to RLC.
Goodness, anymore slopes/hills I might as well be rolling down whichever way!
All that took us 55:05mins. Estimated distance: at least 10km - 11km.

The conversation about an Ab Workout Combo between Hiap Wei and I did happen.
But the workout just couldn't happen.

-End-

Blue Monday

Literally the title. After resting for 5 days (almost), I couldn't wait to get back to the gym and running.
Guess it was the same for the guys! haha
Hiu texted and asked if we're running.
The pain in my heel/ankle sorta went away so I replied: Hopefully... drama with my ankles...
Which meant "Yes I'll be running, regardless of my whiny ankles!"
And he got it, coz he replied "haha.. Really?? ok..see ya"

While waiting for Hiap Wei to arrive, Hiu messed with the bench while I fooled around with shoulder press. *hmm* not literally... but tried getting the techniques right.
10-10-8 reps was all I could manage. I nearly dropped the squat rack bar on the last rep!
Was starting on 2nd rep of Chin Up when Hiap Wei arrived.
So HW, Hiu, Vick and I went running.

For 29:27mins, we ran clockwise halfway around the lake, climbed the fence and up Carcosa, back into Lake Gardens and anticlockwise back to RLC. So much for initial route planning! haha
We were all quite out of it with Hiu being away, Hiap Wei just recovered, and my whiny ankle...
So the short run was perfect :)

Back at the gym, Hiap Wei lifted with Chi Der and Kevin while I attempted Chin Up and Dips.
Julian was correcting my form and recommended using 25s on the Assisted Chin Up machine.
So I did 10 Chins - Rest - 10 Chins - 10 Dips - Rest - 10 Chins - 10 Dips.

Next we did 2 sets of 4 Stations Ab Workout. Hiap Wei had to leave after 1 set so Eugene, Vick and I continued one more.
- Decline Ab Crunch (50 reps)
- Seated Leg Tuck (50 reps)
- Cable Crunch @ 15 (20 reps)
- Ab Roll-out (20 reps)

-End-

Stroll in the Park Thursday

haha... Funny day...
Hiap Wei and I met up in the gym and I had some weird pain in my heel/ankle.
Surprised Hiap Wei wasn't up for running either but just felt cold in the gym (ie: needed to go out for a run to warm up)
Well, since we were both not feeling it, we decided to walk.
By the way, there were dark clouds and the sky threatened to rain.
We walked clockwise around the lake, noticing runners running by (I didn't realize there were so many and thought they were training for some event when HW mentioned it's normal, just that we don't notice when we're running! haha). Upon reaching the stairs (barely 1/4 around the lake), we decided we had enough and turned back! LOL... also to avoid the drizzle that was about started.

I don't remember much of that day... think we did abs... 2 sets of:
- Decline Crunch (60 reps)
- Seated Leg Tuck (60 reps)

Then it started pouring... so there goes our plan of making doggy paddle history!
We then ate.

-End-

Dance Wednesday

Today was supposed to be my rest day.
My heel has been killing me!! Could be my shoe, could be my various ways of running (trying to run right!)
Could be my cross-trainings... I don't know... but my knees are taking turns to hurt and now my heels!
Soon, it'll be not-so-crazy-workouts blog... Or maybe, still crazy, just not almost everyday going crazy on workouts :)

So today, after whatsapping with Coery Moery, she managed to convince me to join her dance class at 8pm.
I miss dancing so much!!! it's been almost 2 years!!!

Arrived at Celebrity Fitness, in Bangsar Village II around 8:15pm. Awesome class! Steps were smooth and simple enough for an irregular me to follow! And of course, a wonderful instructor!! Was nice just catching up but dancing in her class was a bonus! :D

That's all the sane workout for today...

-End-

Short-Cut Tuesday

Arrived gym around 6:30pm with Hiap Wei.
Bumped into Mark C and FuYi who were on their way off to run in Lake Gardens.
We waited a while for Julian and Dom, but Julian insisted on lifting and Dom was just pulling in to the carpak on our way out.

So, Souren, YiLing, Hiap Wei and I went for a slow run, almost the same route as yesterday but easier.
We took anticlockwise (shorter route) towards the stairs leading up the Carcosa, then climbed the fence back into Lake Gardens. No hill but ran straight towards Deer Park, that's where we parted. Hiap Wei and I continued pass the amphitheater (not up the Deer Park!) and back to RLC. Sprinted last 50m. Took 26:59mins for that apprx 3km jog.

Back at the gym, Hiap Wei and I did 1 round of our Spartacus 3.0 Combo:
Started with Spartacus 1.0:
- Goblet Squat @ 25kgs (20 reps)
- Mountain Climber (20 reps)
- Single Arm Dumbbell Swing @ 25kgs (15 reps x 2 hands)
- T-PushUp @ 10kgs (10 reps)
- Dumbbell Deadlift+Row @ 20kgs (20 reps)
Spartacus 2.0:
- Single Leg, Single Arm, Underhand Grip Dumbbell Row @ 10kgs (15 reps x 2 hands)
- Dumbbell Chop @ 10kgs (15 reps x 2 hands)
- Rotational Dumbbell Straight-Leg Deadlift @ 10kgs (15reps x 2 side)
- Plank Walk Up to Push Up (15 reps x 2 hands)
- Split Jumps (40 reps both legs)

Hiap Wei continued to play squash and I went off to swim 20 laps in 9mins.

-End-

Just Monday

Hiu was first to arrive. Him and I felt blahhhh without Feizal.
Julian arrived soon after and finally, Hiap Wei made it!
Invited Vick along to run with us so the 5 of us started out around 6:50pm.
HW decided on the usual Carcosa route so we took the right turn anticlockwise around the lake, up Carcosa, and climbed the fence back into Lake Gardens. Ran uphill towards the stairs, down the stairs and ran towards the Deer Park. Up the Deer Park Hill and back to RLC for HW, Vick and I. Jules and Hiu felt like doing more so they ran to Dataran Merdeka and back to RLC.
Took us about 30mins and them about 45mins, which was pretty fast!

-End-

Farewell Sunday

Gym today was all for Feizal~!
At least for Adrian and I. haha. It was a farewell "workout" for Feizal before he leaves on his Euro Cruise Trip for the next two weeks!! *So jealous*
Got to the gym around 6:35pm. Did some stretches then tried out my new (chin up) workout plan.

Chin Ups on machine @ 10lbs:
5 reps (for positives)
5 reps (for static, leading into negatives)
5 reps (for partial static but more on negatives)

Dumbbell Shoulder Fly-cum-Dumbbell Row @ 10lbs:
15 reps DSF
15 reps DR
Repeat (3 sets)

Overhead (Behind) Shoulder Press with Squat Bar (3 sets x 10 reps each)

6 Course Ab Workout with Feizal:
- Basic Ab Crunch
- Ab Crunch with raised legs
- Bicycle Crunch
- U-Crunch
- Finger-Toe Touch
- Floor Leg Tucks

-End of farewell workout-

Standard Charted Fun Run 2012 Saturday

A little drama before I begin. 

The rule was no collection of race pack on race day. I didn't manage to collect. 

No bib, no run. I didn't have a bib coz I didn't collect my race kit!

Jon, Adrian and I left for Putrajaya at 6:30am this morning, regardless and tried my luck on getting a bib.

Upon arriving, Adrian manage to find a helpful foreigner who is a staff on duty to help me find a bib. LOL.

The fun started when he gave me a Men's Open bib number! 

So after a few chase and seek, he found me to give me a Women's (little did I know!) International Open bib.

Oh well, I found out I was in the International category after I've finished the run and chatted with my fellow 5th placer who is a Filipino! 

Awesome route, pretty steep slopes, otherwise a smooth run. 

Zumba for warm up!

Flagged off at 8am for 8km runners. 

And the 5km at 8:15am.

It was a fun run. So expect to see some fun!

Scorching HOT sun and carbon monoxide were turn offs!!

...The fast ones... 

...And the fastest ones...

Standard Charted also had a "run with a blind" category!

And finally, the finish line!

The prize giving ceremony! - Best Costume-

My category - Women's International Open 8km

Overall, here's to conclude my awesome Saturday!! :)

-End-

Blood Donation Thursday

Parked my car at RLC and ran to Masjid Jamek. Took about 11mins.

Ate a lot of sugary, chocolaty sinful stuff today :(
Donated 350ml due to slightly low blood pressure (100/63 & 106/60).

Took monorail back to Masjid Jamek and ran back to RLC in 11:36mins.

Non-existent workout, relaxing day today!

-End-

8k Wednesday

Ran with Hiu, Feizal and Aziz clockwise around the lake.
Climbed the fence and ran up Carcosa, then back into Lake Gardens through the stairs.
Continued anticlockwise round the lake and went up 179 steps to the Tun Razak Memorial. Peter joined us here.
Ran past Bird Park and down towards the National Mosque.
Followed the windy road and back into Lake gardens, passing the amphitheater on our right.
Feizal and Peter continued towards right without entering Lake Gardens and back to RLC.
Aziz, Hiu and I continued one more round around the lake and up the slope then finally back to RLC.
Total run time : 59mins.

Did Chin Ups (lost count!) on the machine at 15weights, tried doing to failure... working on new program.

-End-

Ridiculously BLAH Tuesday

Arrived at the gym around 7:50pm. The guys (Hiu, Yong Wei, Hiap Wei, Dom and Julian) were all done running and were chilling by the poolside.

Ordered a coconut and chilled with them for a bit.

In the gym, did pathetic amount of workouts...

Squats-Deadlift combo (3 sets x 15 reps each, alt)

7 Chin Ups (5 with Hiap Wei spotting me)

2 Ab Stations with Hiap Wei - Decline Ab Bench and Seated Leg Tuck (2 sets x 60 reps each)

-End-

Gung-Ho Monday!!

Gah!! Just found out I've been spelling the wrong name for "Hew"!! It's actually H-I-U!!

And he asked why did I need the spelling for...LOL.

Arrived at the gym around 6:11pm. Feizal and Adrian was already there. Minutes later, Hiu walked in.

(it looks weird seeing Hiu after all these time spelling Hew)

Initially, I was going to lift. Got some inspirations and was gonna do some hardcore muscle-killer-workouts! But instead, I succumbed to running.

Did some warm up - the Single Leg Deadlift to shoulder press with Li Hui and Adrian.

Hiu, Feizal, Aziz, Adrian and I agreed on a SLOW run. These few last runs, we actually honored the word "slow". Started off the same route - clockwise to the fence, climbed over to the road leading up to Carcosa and back into Lake Gardens through the stairs (this was at 16mins, reminding each other when one is too fast). Continued anticlockwise around the lake and up towards the Deer Park. But instead of going up the Deer Park Hill, we went straight on the upward-slope road instead, passing the amphitheater on the left; took a left and headed back to RLC. All that took us 00:34:29, about 5km.

Did 5 Chin Ups before having to leave for the Youth Sub-Committee Meeting at 7:30pm.

After the meeting, around 8:50pm, Hiu, Feizal and I ran 20mins to downtown KL, behind Tune Hotel to help out with Soup Kitchen. It was an interesting experience! So many homeless people queuing up to receive food and drinks. Today was special as HSBC donated toiletries! We helped distribute drinks till about 9:45pm and ran back to RLC in 19:55mins. 

Actually debated to stay for another round of workout but the gym was closing and was getting late... so we all went home.

-End- 

Freaky Friday

Arrived at RLC late again but bumped into Feizal on his way out to run!!
So he waited for me and Julian.

We did at least 10mph running clockwise around the lake, climbed the fence up Carcosa, down the stairs back into Lake Gardens. Then ran anticlockwise around the lake and back to RLC.
I'd say we ran at least 4km, maybe more, in 00:29:59!! Good run!

Back at the gym, I did three sets of Squats with 10kgs, 12 reps each set.
Followed by three sets of Dumbbell Dead Lifts (20kgs), 15 reps each set.
Next was three sets of the Push-Up & Row (20kgs), 10 reps.
Then I did three sets of the Single-Leg Deadlift to Shoulder Press (10kgs), 10 reps each leg.

Three sets of three baby Chin Ups.
-End-

Cardio Wednesday!

Swam 3km at PJ Palms at 3pm. Took about 49minutes.

Arrived at RLC's gym around 7pm.
Did one round of Spartacus 3.0 with Feizal, Adrian, and Eugene.
From Spartacus 1.0:
- Goblet Squat (20 reps)
- Mountain Climber (20 reps x 2 legs)
- Single Arm Dumbbell Swing (15 reps x 2 hand)
- T-PushUp (10 reps)
- Dumbbell Row (20 reps)
From Spartacus 2.0:
- Single-Arm, Single-Leg, Underhand Grip Dumbbell Row (2 x 20 reps)
- Rotational dumbbell straight-leg deadlifts (2 x 20 reps)
- Dumbbell Chop (2 x 20 reps)
- Plank to push up position (15 reps x 2 hands)
- Split Jumps (40 reps)

Ran on treadmill for 20mins@10mph; KS corrected my running style.

Relaxing Monday, Hectic Tuesday

Decided to combine both since Monday's is only one sentence long.

Monday: Did 35mins of Yoga with Julian.

-End-

Tuesday: Arrived at the gym in time for a run! Did a slow 50min run with Intan, Hew, and Ann.
Clockwise around the lake, climbed the fence for backwards Carcosa, down the stairs into Lake Gardens, anticlockwise around the lake (Ann continued one more round around the lake).
Hew, Intan and I continued up the winding jogging path on the hill (did some sprint with Hew), then sprinted up the stairs... *breathless*... and ran back to RLC.

Back at the gym, we did Jon's crossfit workout. Legs:
One minute : first do ONE squat with the bar.
Second minute: TWO Squats.
And the reps increase every minute.
I only managed up to 10 reps on the 10th one minute duration!

Swam about 45-50 laps (lost count!) in 21mins.

-End-

Lazy Thursday

Super lazy day!
I blame it on the jam!! Ridiculous KL after work JAM!!! Took me a good 50mins to arrive to my supposedly 15min destination!! *gah* Spoil all mood to workout... almost, not all!

Arrived at the gym around 6:30pm. Feizal and Uncle Mike was there. The rain just stopped and it was misty.
We agreed to NOT run today (after running for the past 3 days). Just as Ann whatsapped saying that she won't be running either and that she's on her way to the gym, I replied that we (Feizal and I) will be doing one round of Spartacus. Suddenly, Aziz came and asked if we're running. We a split second change of plans, we were at the meeting point outside Garden Cafe...waiting for Ann! It was hilarious how things turned out...she bumped into Feizal on the way in, so they were waiting for her as I got to the meeting point, both amused especially right after we stated our recent plan! haha

We ran the same route as yesterday. Slight confusion midway but I didn't want to be sucked into temptation to run the longer route... So, we ran clockwise around the lake, Feiz and I climbed the fence up the Carcosa, while Aziz and Ann carried on around the lake. It was very misty in Lake Gardens...Felt unreal! Kinda like out of a fairytale garden... beautiful! From the Carcosa, we took the stairs down, back into Lake Gardens. Ran up the slope and back to RLC. Barely 5mins after arriving at the gym, Aziz came walking in! He must've sprinted the whole way as he did one round around the lake, up the Deer park, and back into RLC! 10mins later, Ann came back after 2 whole rounds around the lake! Dang...these people can run!
Feizal and I took 23 mins today. Slow and relaxing run :)

As mentioned, LAZY day. So no weights, no Spartacus, just back bends and an attempted headstand with Julian. The first headstand, uncounted for, was an epic fail. legs were flying all over, wrist on the verge of a sprain, got a headache, Julian's hand got kicked... Second attempt was much calmer and I managed to hold still without the wall for about 5 seconds before I started giggling.

Backbends. Surprisingly, addictive. I attempted 5. Bend over backwards, and come back up. Figured it has lots to do with quads. So that's the next focus. Squats. I also notice my shoulders are getting weaker.
Rear right deltoid still aches from those few pathetic swings of the squash racquet two days ago!

Swam 40 laps x 25m in 21mins. Either I counted less yesterday or I swam extra laps today. 3 mins diff!

-End-

Countdown: 10 days to Tri-Factor Series 2012 Swim Event in Singapore!!! :D

Quickie Wednesday

As predicted, it rained.
Was still drizzling when I got to the gym around 6:30pm.
Was so out of it, tired, whole body sore and just didn't have any mood to workout... *yawn*
Surprisingly, it wasn't just me... Feizal and Hew were there too. Feizal feeling similar..

Did some stretches and 3 sets of Squats (with the bar) - Front and Back, 10 reps each.

Mark1, Feizal, Hew and I went for short 21min run. We ran clockwise around the lake, climbed the fence and ran up Carcosa. Came back into Lake Gardens through the stairs, and up the slope back to RLC. Total about 2.8km.

Back at the gym, we did 2 minutes of plank with Julian and Li Hui.
Then all of us: Hew, Julian, Li Hui, Feizal, Mark and I did the 8 course ab workout:
- Basic Crunch (30 reps)
- Basic Crunch with legs up (30 reps)
- Rolling Crunch (60 reps)
- Bicycle (60 reps)
- Right side hip raise (30 reps)
- Left side hip raise (30 reps)
- Hands touch Toe Raise (30 reps)
- Leg raises (30 reps)
- Butterfly (30 reps)

Swam 40 laps x 25m in 18 mins.

-End-

Scorching Tuesday

Brutal weather this evening. I was late to the gym.
Missed the guys by 5mins.
Got to RLC around 6:45pm. Quick change of clothes and started making my way to Lake Gardens.

B.O.R.I.N.G and S.L.O.W not to mention H.O.T!

After all those days being pampered by fanatic runners running together, running alone in this heat was no fun!
Predicting a potential meeting point, I started off real slow, stretching along the way, clockwise around the lake. Passing the fence we normally climb over towards Carcosa, I continued around the lake. Not too long after, I heard my name from a variety of familiar voices!! :)
I was overjoyed and relieved!! There they were... Hiap Wei, Feizal, Hew, Ann, Julian, and Dom!!! :D
Hew recognized my "fishnet" shorts. LOL!
These people really make my evening runs so much more fun and tolerable even in this heat!!

We continued up the hill instead of running by the lake. Up and up till we reach half way point of the hill-stairs and continued up the stairs. I (and speaking behalf of most if not all) really enjoy this new found hill and stairs! At the top, we continued past the Muslim Museum and all the buildings, down slope, turned right, passing the National Mosque on our right. Continued that long dreadful stretch and finally reached the top which led us straight back into Lake Gardens. At this point, Dom left us and headed back to RLC. Passing the amphitheater on our right, we continued down the slope till we reach the Deer Park slope. Hiap Wei, Feizal and Hew sprinted to the top to win the "Hiap Wei Cup". Needless to say, Hiap Wei ended up winning the Hiap Wei cup. Julian, Ann and I arrived soon after. Recovery run back to RLC and picked it up a notch in the last 500m.

Back in the gym, Dom ordered his CharKueyTeow, Julian did an additional 15mins run on the treadmill, Hiap Wei's 15min squash match with Clifton, Ann's attempt on the stepper, and my 15mins of doing absolutely nothing (cooled completely down).. we did 2 sets of Abs Stations:
- Decline Rotating Crunch (50 reps)
- Seated Rotating Leg Tucks (50 reps)
- Incline Leg Raises (50 reps) **quite the killer!**
- Cable Crunch at 15kgs (20 reps)
- Ab Roll-Out (20 reps)

-End-

Monday Blues Perfection

It was a sunny evening after a rainy morning. Perfect day.
Arrived at the gym around 6:30pm.
Mark1 and Julian went running their "pussy run" (verbatim from Mark!) and the rest of us started at 6:57pm.

Hiap Wei, Feizal, Hew and I ran (what we thought) the usual route, initially. Clockwise around the lake, climbed the fence, up Carcosa, down the stairs back into Lake Gardens. Anticlockwise around the lake...this is where it got interesting. As we ran, we talked about route variation and how boring it would be to run the same route everyday! We were running past the tunnel that leads to Bukit Tunku...and we started talking about running through the tunnel, etc. Then Feizal had a bright idea of taking the path up the hill (right next to the tunnel)! So we turned around and ran up the hill. Was a pleasant change :)

We appeared half way by the stairs and ran up the rest of the stairs. At the top, we continued, passing through the Muslim Museum, National Mosque, up the hill, passing the bird park, and finally back into Lake Gardens! We ran past the amphitheater, and up the deer park hill! Finally, satisfied, we picked up pace and ran back to RLC. Amazing day, company and run :)
Took us 52:33:70 minutes for about (close to) 10km.

Back at the gym, Hiap Wei, Hew and I chilled for a bit. Hiap Wei being rewarded with 100 Pluses :)
Soon after Jon arrived, him, Hiap Wei and I started our version of Spartacus 3.0:
- Goblet Squat (2 x 20 reps)
- Mountain Climber (2 x 40 reps)
- Single-arm dumbbell swing (2 x 15 reps)
- T-PushUp (20 reps)
- Spider PushUp (20 reps)
- Single-Arm, Single-Leg, Underhand Grip Dumbbell Row (2 x 20 reps)
- Rotational dumbbell straight-leg deadlifts (2 x 20 reps)
- Dumbbell Chop (2 x 20 reps)
- Split Jumps (40 reps)

-End-

POWER Runs Friday

!!Today!! I can still feel my sweat droplets starting to ooze out just thinking about what we did today...

It all started when Hiap Wei texted: Hey! I'm going to Lake Club soon! -at 4:02pm.
Followed by a phone call, drafting out what we can do before he has to leave at 6:10pm.

Arrived at the gym (already sweating from the scorching HOT sun) at 5pm. Hiap Wei was already lifting.
Still dazed from the heat and digesting the fact that we're about to run in this heat... I was just about enjoying the gym's air-con while deciding between first run, then Spartacus vs. first Spartacus, then run, Hiap Wei decided we'd run first then Spartacus. Oh, he also mention that it's a short run with 3x stairs.

Battling heat, more like, repressing and ignoring heat, we ran into Lake Gardens, anticlockwise around the lake to the stairs (about 2km), ran up and down 3 times, then back to RLC. All done in about 37mins.

Back at the gym, Feizal was there and Uncle Mike arrive soon after. They took a look at us, back from running, looked out the window at the heat, and back at us, eyes-popping and shook their heads. LOL. I know...only a crazy girl like me would do something crazy like this with Hiap Wei. haha!

Hiap Wei and I did 1 set of Abs in between:
- Decline U-Crunch (50 reps)
- Seated twisted Leg Tuck (50 reps)

Feizal, Hiap Wei and I started my version of Spartacus 3.0 (a combo of selected 5 from 1.0 + 2.0) at 6pm just as Hew walked in:
(From 1.0)
- Goblet Squat (20 reps)
- Mountain Climbers (20 reps x 2 feet)
- Single-arm Dumbbell Swing (15 reps x 2 hands)
- T-PushUp (20 reps)
- Dumbbell Row (20 reps)
(From 2.0)
- Single-Leg, Single-Arm Underhand-Grip Dumbbell Row (20 reps x 2 hands)
- Dumbbell Chop (20 reps x 2 hands)
- Rotational Dumbbell Straight-Leg Deadlift (20 reps x 2 hands)
- Plank Walk Up to Push Up (20 reps x 2 hands)

Hiap Wei had to leave and so, Feizal, Hew and I chatted till about 6:30pm when the sun went down and ran. We ran anticlockwise, up Carcosa, climbed the fence back into Lake Gardens and ran to the stairs. Went up the stairs, and ran back to RLC. Total was about 3.8km, in 25mins.

Back at the gym, I did 3 sets of Squats @ 10kg.

-End-

Party Thursday!

First there was a message from Hiap Wei: Hey guys! Long run today? Start at 6?

Then there was an FB message by yours truly:
10km+ run and Spartacus in the gym today with Hiap Wei Chia, Julian Lim.. Anyone else wanna join?

Awesome turn out!! :D

Arrived at the gym around 6:30pm. Pretty much everyone, and then some...were there! 

*parrrtttaaayyy time after 2 days of not being able to workout due to RLC's shutdown for their staff trip*

By the time we gathered outside Garden Cafe, there were about 8-10 of us. Ann, KS and 2 more decided to run a different route. 

So Hiap Wei, Feizal, Hew, Uncle Mike, Julian, Dom, Jon, Mark, and I ran clockwise around the lake to the fence, climbed over and ran up the Carcosa route, came down the stairs back into Lake Gardens. Continued anticlockwise around the lake and up the Deer Park hill. I don't know if it's the Malaysian evening heat or post-swimathon slack the past two days, but I was so relieved to see Hiap Wei and Feizal right at the top of the Deer Park hill and hearing them state that they have to go by 8pm. So run has to be shortened! -music to my hears and a hug for my lungs, not to mention a sudden development of stitches in my guts (prolly due to lack of breath from being overjoyed!) LOL. Don't know why but today's was just a drag. Enjoyed the run tho! Well needed. Then I realized... the rest disappeared! Uncle Mike, Jon, Julian, Mark (had cramp earlier) went back to RLC. Hew was close behind me and Dom caught up! So we all ran back to RLC. Distance was 6km. Completed in about 45mins.

Back at the gym, Jon tried teaching me some power squat workout. Tried it but gave up and moved on to Spartacus' Combo - Part of Spartacus 2.0 & Part of 1.0 with Julian, Dom and Hew. 

- Single-Leg, Single-Arm Underhand-Grip Dumbbell Row (20 reps x 2 hands)

- Dumbbell Chop (20 reps x 2 hands)

- Rotational Dumbbell Straight-Leg Deadlift (20 reps x 2 hands)

- Plank Walk Up To Push Up (20 reps x 2 hands)

- Split Jump (20 reps x 2 legs)

(Julian and Dom went to eat so Hew and I continued with Part of Spartacus 1.0)

- Goblet Squat (20 reps)

- Mountain Climbers (20 reps x 2 legs)

- Single-Arm Dumbbell Swing (15 reps x 2 hands)

- T-PushUps (20 reps)

- Dumbbell Row (20 reps)

-End-

Slumber Wednesday

Feizal and Uncle Mike was in the gym when I finally made it at 7pm.

Started off running with Feizal, Xiao Ping, Li Ying and Adam around 7:15pm. But Feizal and I went a different route so we separated.
Ran clockwise around the lake in Lake Gardens, climbed the fence and ran up Carcose (reverse from our usual), down the stairs and back into Lake Gardens. Continued anticlockwise, this time, and ran back to RLC. Arrived by 7:45pm. Forgot to time but the run felt great!

Did some floor stretches with Feizal back in the gym and finished off with the Shoulder-Back Combo:
- Dumbbell Row (3 x 15 reps)
- Seated Dumbbell Shoulder Press with twist (3 x 15 reps)

Swam for 10mins (20laps x 25m).

-End-

Swimathon Sunday!!!

On Thursday April 26, at 1:44pm, I received a text from Samantha, one of the organizers. 

"Bus from KL to Marang 27 April 2012. Meeting Point: Jalan Barat (near Jalan Imbi) opposite Imbi Palace Restaurant, in front of Saigon Vietnamese Restaurant. Meeting time: 10pm. Bus will depart at 10:30pm sharp. No delay please. Tq. See you."

Was carb-loading with Siim at Ben's in Bangsar Village and he had received the same message. 

A sudden reality struck: It's happening!!
We're leaving tomorrow night....no turning back!!

Siim and I met at KL Sentral on Friday night, April 27, around 9pm. We walked over to the monorail and headed to Imbi Station. No clue where we're going but Siim came prepared with a reliable GPS on his BlackBerry and a printed map. The map was ..vague. But we managed to find our way, without having to pay 50bux for a 10min ride, and found Dave and Yusri sitting across from a bunch of people looking ready to board the bus. Looking like we were sizing each party up... two buses finally arrived and we checked for our names and boarded. Dave and Yusri were in one bus, Siim and I were in another. I could barely sleep the whole journey :(

After about 5 stops or so in the span of 7+ hours, we stopped one last time for breakfast. The smart organizers couldn't decide where to eat so they gave us options - Chinese in Chinatown or Malay stalls. Haha. Dave, Yusri, Siim and I opted for Malay. I had a couple of half boiled eggs and barley 

(this is after munching on a loaf of 9 grain bread on the bus!). 

Soon after, we arrive at Marang Jetty (around 9am). We had to wait one hour before the registration booth was ready.

                

Met a guy selling fruits and started chatting. I was actually looking for lime but he didn't have any so I bought 4 apples for 5bux, but he gave me an extra apple... I don't know why. Maybe because he was from KL as well. Haha. I also bought a pretty nice colgate toothbrush for 3bux! What a steal! 

Finally, we got in line and registered. Soon after, we took the speed boat to Pulau Kapas. 

                      
After waiting for 2 hours, we finally got our room! Chalet #9. I K-O-ed as soon as I hit the bed.
It was hilarious when housekeeping came by to deliver towels and opened the door, only to fine two unconscious bodies on two beds. haha. I manage to raise one arm to gesture him in and murmured a "thanks" catching his smile and controlled laughter as he left the room. LOL!

Groggily, at 5:15pm, I walked over to the briefing with Dave and Yusri. Siim was already there. The place was packed!
That's me "sleep"-walking behind.
 
We had our dinner at 7:10pm. Chatted over dinner till around 8:30pm-ish. Ate some biscuits Dave brought. Packed and got ready for the race... was in bed by 10pm. That was pretty much how I wasted one Saturday in my life - Sleeping. Exhausting day!

Got up at 5:15am. Didn't bother with the given breakfast voucher, Dave and I had breakfast in the room.
I had a bottle of water with electrolytes, a banana and the Chocolate Peanut Butter Power Bar.
We then headed to get our limbs stamped. I was swimmer # 805 :)

Flag off was at 7:30am. April 29, 2012. I shall let the pictures speak for itself.


The three handicapped men swam ALL THE WAY.
Amazing. Inspiring.
    
   After a grueling 2:14:10 hours of front-crawling, I finally crossed the finish line.
 
I did it!!!
And made it top 5 :)
 

WE DID IT!!! All within 3 hours!!! :D


Then we started goofying around :P


Some of my new friendships made :)


Us in the bus... the goofiness continues.... :P
  

...Till we arrived back in KL :)

   

Overall, this Kapas-Marang International Swimathon 2012 was an awesome experience :)
Swimming in the South China Sea, meeting awesomely crazy fun energetic people and completing the race... I hope this won't be the only crazy weekend I have in this lifetime! :)

-End- 

10K Thursday!

Arrived at the gym around 6pm. Most of the gang were already populating the gym - Hiap Wei, Feizal, Mark1, Uncle Mike, Aziz, Li Hui, Julian, Hew (just walked in) and Intan (arrived later).
So, goal of the day: 10km Run at 6:30pm.

By the way, BAD IDEA eating a whole large Funghi with Mascarpone pizza for lunch!

Around 6:30pm, everyone (which was probably more than half the gym population!) left the gym and gathered outside the Garden Cafe. It was a mini-troop of troopers! Feizal's motto for the run: We run slow! *yeaaaa right* haha

Ran clockwise around Lake Garden's lake (Intan and Li Hui were left behind, doing their thing) and we climbed the fence to do reverse up Carcosa. Aziz hurt his knee doing that gig so he took a slower pace and headed back. From Carcosa, we ran down the steps (met Mark2) and back anti-clockwise around the lake. At the junction, Mark1 left to head back to RLC while we ran up the hill on Jalan Kebun Bunga, passing the Deer Park, till we were heading towards the National Mosque. Past the Muslim Museum, down hill passing the National Mosque on the right, followed through the long and winding road, back into Lake Gardens. Passing the amphitheater on the right, we were back on Jalan Kebun Bunga. At this point, Hiap Wei, Julian and Uncle Mike were wayyyy ahead and probably heading home. Feizal, Hew and I spent about 10 seconds fighting temptation to go straight back to RLC. We decided to JUST DO IT and ran clockwise around the lake again. Took the hill "shortcut" and ran back to RLC. Total was around 11km which took us 57 minutes! Hiap Wei and Julian did in 50 minutes!
*goal overachieved*  

Back at the gym, after chilling with our 100 Plus (courtesy of Mark2), Hiap Wei, Hew and I did One set of Partial Spartacus 2.0:
- Single-Leg, Single-Arm, Underhand-Grip Dumbbell Row (1 min x 2 sides)
- Dumbbell Chop (1 min x 2 sides)
- Rotational Dumbbell Straight-Leg Deadlift (1 min x 2 sides)
- Plank Walk-up to Push-up (30 secs x 2 hands)

One Set of Three Ab Stations (same troopers):
- Decline Rotating Crunch (50 reps)
- Seated Rotating Leg Tucks (50 reps)
- Cable Crunch @ 15 (20 reps)

Swam 1km in 17 minutes till lights out.

-End-

**3 days till Swimathon Day!!!**

                                                                         

Last 6.5k Wednesday

Swam 6.5km in 2:10:37. Enough swimming till Swimathon Sunday!

-End-

Rainy Tuesday

Goal not achieved. Too rainy and none of us wanted to risk getting sick in the rain.

Arrived at RLC around 5:15pm. Took a nap till 5:45pm and went to the gym at 6pm.
Haha...the guys didn't know about my secret siesta-bed in the ladies' changing room! :P
Hiap Wei, Feizal and Fu Yi were already there doing their workout.

After some lazy stretches, I tried some Chin-Ups.
Managed 2 sets of 3 reps before Hiap Wei offered to spot my ankles.
Did another 3 more sets of 5 reps.

Next, Cable Triceps Pulldown (3 sets x 35 reps)

Hiap Wei, Feizal, Fu Yi and I decided to do one set of Spartacus:
- Goblet Squat @ 20lbs (20 reps x 2)
- Mountain Climber (40 reps x 2)
- Single Arm Dumbbell Swing @ 10lbs (15 reps x 2 hands x 2)
- T-PushUps @ 10lbs (20 reps)
- Spider PushUps on Bench (20 reps)
- Dumbbell Row @ 10lbs (20 reps x 2)
- Plank Position Row @ 10lbs (20 reps x 2 hands x 2)
- Lunges with side twist @ 10lbs (20 reps x 2)
- Dumbbell Push Press @ 10lbs (20 reps x 2)
- 1 minute Plank (x 2)

Hiap Wei, Feizal and I and part of Julian did partial Spartacus 2.0 (testing it out for another day):
- Single Leg, Single Arm, Underhand-Grip Dumbbell Row (15 x 2 sides)
- Dumbbell Chop (15 x 2 sides)
- Plank Walkup to PushUp (1 min x 2 sides)
- Rotational Dumbbell Straight Leg Deadlift (1 min x 2 sides)

I then proceeded to doing Bar with 5kg plates, Dead-lifts with Julian (15 reps x 3 sets).
Followed by 2 sets of Ab Stations with Hiap Wei and Feizal:
- Decline Alt Side Crunches (50 reps)
- Incline Leg Raise (50 reps)
- Cable Crunch @ 15 (20 reps)

-End-

Exhaustion Monday

Arrived at RLC around 5:50pm and Feizal just got there too.
Worked on Upper Body:
- Rear Delt Row with EZ Curl Bar
Shoulder Combo (3 sets):
- Standing Dumbbell Shoulder Press (15 reps)
- Push up + Row (10 reps)

Picking up what we use to do in the swimming gym, using the cable:
- Cable Pull to side (25 reps)

Feizal, Aiman, Aziz, Julian & I went running at 7pm. It was a HOT day. We did one round around the lake in Lake Gardens and headed back to RLC. My time was 0.17 mins for about 2.5km.

Back at the gym, I crazily agreed to do 5 mins worth of BURPEES with Feizal.
We managed about 50 reps in 5 minutes.

Ab Stations with Hiap Wei & Mark (2 sets):
- Decline AB Crunch with added side workout (50 reps)
- Seated Leg Tuck with added side workout (50 reps)
- Cable Crunch @ 16 (20 reps)
- Ab Roll-out (20 reps)
- Incline Leg Raise (50 reps)

Everyone left. On my own, I continued with 3 more sets of Freestyle-Specific Cable Workout:
- Cable Lat Pull (35 reps)
- Cable Triceps Overhead Pull (35 reps)

Six days to go till Kapas-Marang Swimathon 2012!

Goals to achieve:
- Medium run (6.5km) tmr evening at 6:30pm with Hiap Wei and gang.
- Swim 6.5km on Wednesday afternoon with Dave.
- Long run (10km) on Thursday evening with Feizal and gang.
- Friday night - off to Marang with Dave, Yusri and Siim!
- Complete the swimathon well within 2 hours on Sunday.

-End-

Post-Friday Saturday!!

Woke up at 5:15am, body sore from yesterday's climb.
Downed a a bottle of 640ml water and left the house at 5:47am.
Arrived at RLC for my first 20km with Hiap Wei, Yong Wei and Mark.
Started the run at 6:24am, following the One Vision Run route.

Ran up and downhill through Bukit Tunku, Lenggok Tunku passing the Hokey Stadium on left, crossing two main streets, passed the Arkib Negara, passed 3 mosques, into Sri Hartamas, passing Plaza Damas on right, all the way up and downhill to the Petronas Petrol Station.
Took about 1 hour for that 9.7km.

Ran back the same route 10mins later and arrived back at RLC around 8:43am.
Total run and rest time: 2:33 hours.

----Drank a coconut----

Rushed off to continue with my 6.5km swim with Dave in PJ Palms.
Arrived around 9:30am. Changed and got ready by 9:45am.

Took about 2:31 hours to complete. *Famished*

Had Subway's Tuna Wrap for lunch with Dave and Shing Ying :)

-End-

Exactly one week to Swimathon 2012!!

Day & Night Friday

Completed 6.5km swim in 2:15 hours from 9:38 - 11:53am.

Indoor rock-climbed for about a little under 3 hours with Hiap Wei from 5:30 - 8:20pm. 

-End-

Amusing Thursday

As the title states.... I'm still amused at how this evening's workout went.

Initially, the plan was to meet at 6:15pm (Adrian, KS, Ann and I)
Then at 4:30pm, Hiap Wei's phone call came saying that he's heading to the gym NOW.
I arrived at the gym around 5:10pm. Feizal startled me by appearing out of no where and we found Hiap Wei already Benching.

Amusing Scenario #1:
We chatted a bit and lazed around till all of a sudden, Yong Wei walked in, then Mark.
Then the whole weights section was populated simultaneously with all 5 of us dumb-belling away with our own workouts... It would have definitely been a priceless picture/video! IF ever that happens again, we defo should take a picture! Totally blog worthy *LOL*
My Shoulder Combo Workout (3 sets x 15 reps):
- Dumbbell Lateral Raise
- Alt One Arm Raise

Amusing Scenario #2:
We - Hiap Wei, Yong Wei, Mark, Feizal, Sunil, and I, started running at 5:40pm. Feizal and I were gonna cut the run short and then me joining Adrian and gang for round 2. Well, that was the initial plan. BUT, AMUSINGLY, it started pouring just 8 mins into our run. Suddenly, Hiap Wei and Yong Wei remembered their mom's advice of not getting rained on.. so our run turned into a sprint in the rain! Feizal and I short-cutted.. haha..
Got back to RLC after the short 15mins run. So there goes all runs for today.

Back at the gym, Hiap Wei, Mark, Yong Wei, Sunil, and I did 1 set of Spartacus (Hiap Wei's modified style):
- Goblet Squat (2 x 20)
- Mountain Climbers (2 x 20)
- Single Arm Dumbbell Swing (2 x 15 x 2 hands)
*Feizal joins in*
- T-Push Ups (20 reps)
- Spider Push Ups (20 reps)
- Split Jump (2 x 20)
-  Plank Position Row (2 x 20)
- Dumbbell Push Press (2 x 20)
- Plank (2 x 1 min)

Next, 5 Ab Stations were set up (Hiap Wei, Mark, Adrian, Uncle Mike and I):
- Decline Crunch (2 x 50)
- Incline Leg Raises (2 x 25)
- Seated Leg Tuck (2 x 50)
- Cable Crunch@15 (2 x 20)
- Ab Roll-Out (2 x 20)

*Abs were SO OUCHed!*

Amusement #3: (more like...annoyance!)
Left the gym to swim for an hour.
Changed, showered and entered half body into the pool when....
*slash of lightning happened---followed by the lifeguard's whistle---and hurried out of the pool*
Sat on the bench under the big umbrella for a few minutes trying to digest wth just happened... It stopped pouring for half an hour now...slight drizzle, that's about it... but still!
Gave up waiting coz the lightning was getting consistent. Showered and sauna-ed. But didn't stay too long coz overly hungry!

-End-

**Looking forward to tmr morning's training! Hopefully no more weird happenings with the weather**

Work-the-*#$&@*-out Wednesday

Didn't manage to complete my goal for my swim training today :(
Just got done 80laps x 50m (after 1:08 hours) when the lifeguard told me to get out of the pool immediately...due to lightning :(
So hard to train in Malaysia! If it's not the timing of the pool's open times, it's my work schedule.. if it's none of the above, it's the weather! *argh*

Dissatisfied, I went to the gym, no plans for any workout, but just know I need to workout.
Arrived at RLC around 6:50pm. Feizal and Hew went running already (about the same route as yesterday).

Julian was there and suddenly, Adrian walked in!
So the three of us did 1 set (15mins) of Modified Spartacus:
- Goblet Squat
- Mountain Climber
- Single Arm Dumbbell Swing
- T-PushUp
- Split Jump
- Dumbbell Row
- Dumbbell Side Lunge and Touch
- Plank Position Row
- Dumbbell Push Press
- Plank (2 mins, partially modified)

Feizal and Hew came back while we were on the Spartacus set. So after resting for 15mins, Feizal, Eugene (new guy) and I did another (15 mins) Modified Spartacus set:
- Goblet Squat
- Mountain Climber
- Single Arm Dumbbell Row
- T-PushUp

- Split Jump
- Dumbbell Row
- One Leg Raised Lunge with Plate
- Plank Position Row
- Dumbbell Push Press
- Spider Push-up on Bench

-End-

Tmr: Gym - Surprise workout :)
Fri: (Morning) 6.5km at least! (Evening) Followed by rock-climbing with Hiap Wei.
Sat: 6.5km with Dave?

*I'm not sure if I like my (super) tan look*

Awesome Tuesday!!

Everyone arrived at the gym before 6:15pm as planned! (well, maybe not planned for some but yeah!)
I got there around 6:10pm and Hiap Wei, Feizal, Yong Wei, Julian, Derrick (new guy), LiHui and Hew were already there! Mark arrived soon after with his wife, Fiona, and so did Jonathan.

What a team!
Eight of us started running at around 6:40pm. Fiona went her way, Hiap Wei, Yong Wei & Julian ran ahead,  while Feizal, Hew, Mark, Jon, Lih Hui and I ran together, well at first anyway. We ran clockwise around Lake Gardens, jumped the fence up Carcosa, and took the stairs back into Lake Gardens. So apparently, Julian left back to RLC, LiHui went back too (post knee surgery), Derrick got lost and took the wrong turn and went back to RLC, Hiap Wei, Feizal and Yong Wei sprinted pretty much the whole way; Hew, Mark and I kept our pace behind. Mark had the Galaxy note which kept track of the distance! So our route from the stairs, we ran past the starting point, up the Deer Park, past the Bird Park, passed the Muslim Museum, and National Mosque... that was when Mark and I lost everyone.

Being the delusional runner I am, I started talking to strangers, thinking they're Hew or someone familiar from RLC *LOL* it was getting pretty dark! I was recognizing people by their outfits! At one point I said hi to a Blue shirt guy, he nodded and smiled back... I yelled at his partner calling out: "HEW!!! This way!!!" only to receive weird looks from both! So good thing Mark was there to tell me: "That's not Hew lah!"      haha...fun times :\

So at the junction of the Bukit Aman Police Station, we made a left turn to the gate that led back into Lake Gardens. At that point, we ran 6km. Mark and I decided to run one more round around the Lake to make it as close to 10km as possible. Finally, arrived back in RLC.
Accomplishment: 9.6km in one hour.
We'll know better next time!

Back at the gym, Hiap Wei, Mark, Fiona and I did the Beach Ready Workout:
- Lunge + Single Arm Press (2 sets x 15 reps x 2 hands)
- Mountain Climbers (2 sets x 20 reps)
- Bench Lunge with 5kg Plate (2 sets x 15 reps x 2 legs)
- Squat with (both) Arm Raises (2 sets x 20 reps)
- Spider Push Ups on Bench (2 sets x 20 reps)
- Plank (2 sets x 1 minute)

Hiap Wei, Mark and I then proceeded taking turns with our Ab Workout Stations:
- Decline Ab Bench (2 sets x 50 reps)
- Seated Leg Tuck (2 sets x 50 reps)
- Leg Raises (2 sets x 50 reps)**need correction on my form**
- Cable Crunch@15 (2 sets x 20 reps)
- Abs Roll-Out (2 sets x 15 reps)

**Must practice pull ups!**

-End-

Plan for this week: Swim 6.5km tmr, Friday and Saturday. Rock-climbing with Hiap Wei on Friday!
Countdown: 10 days to go!

Just Another Manic Monday

It was pouring when I arrived at the gym around 6:50pm and everyone was there...well, except Hiap Wei, who texted he'd be late!
Feizal, Hew, Mark, Clifton, Julian were doing their thing (ie: workouts).

Jumping straight into the "strengthening my shoulders" idea...
I started off hitting the squat rack bar doing shoulder presses (3 sets x 15 reps) with 10 push ups in the end.

Mark and I then did one round of "Hiap Wei Spartacus" Workout:
- Goblet Squat (2 x 20)
- Mountain Climbers (2 x 20 x 2 legs)
- Single Arm Dumbbell Raise (2 x 15 x 2 hands)
- T-Push Ups (2 x 10)
- Split Jumps (2 x 20 x 2 legs)
- Dumbbell Row (2 x 20)
- Bench (decline) push-ups (2 x 15)
- Plank Position Row (2 x 20 x 2 hands)
- Dumbbell Push Press (2 x 20)

After everyone left, I continued working on my Upper Body (using both hands) Combo (3 sets x 15 reps):
- Dumbbell Front Raise
- Triceps Extension
- Shoulder Press with twist
------------------------------------------------
- Cable Overhead Extension
- Cable Pull Down

Swam some pathetic 12 laps or so before fleeing the pool after a couple sights of lightning, thunder and some drizzle.

-End-

Plan for tmr with Team Feizal: Run 10km @ 6:30pm.

Saturday Morning Training

Another fellow Swimathoner, Dave, and I decided to train today. We arrived at the Palms Sports Complex at around 8:40am. Both under the weather (Dave due to OD-ing on caffeine the day before and lack of sleep, me - lack of sleep as usual and body under attacked by something that feels like flu...) we dreaded this morning's training.

After what seemed like a long draggy Saturday morning training that started at 9:15am and lasted till 12pm...
My time for 7km - 2 hrs and 45mins!! (With 2 rest times in between)

Countdown: Exactly two weeks!! 14 days to go!!!
**Need..to..keep..training!!!**

Haywire Thursday!!

Today was endlessly awesome!!

I had barely 45mins of sleep since yesterday. Don't ask why.. 

Oh wait... I think it's coz I'm thinking and freaking out about APRIL 29!!! -I just couldn't sleep!-

Arrived at the gym around 5:45pm. Feizal was already there and working out. 

I did some stretches, then tried to do a body weight pull up. 

Moved on to the pull up machine and did 3 x 15 reps. 

Followed by 3 sets of the Shoulder-Chest Combo.

- Standing up Shoulder Press with end twist (10 reps)

- Push-up + Alt Elbow Row (10 reps)

Next, Triceps dips (3 x 15 reps) between benches with Feizal. Then Hiap Wei arrived.

Brought my research on Men's Health online. All agreed to do it after our quick run. 

Feizal, Hiap Wei, Mark & I ran 5.6km in about 40mins. Anticlockwise half way round the lake, climbed the fence (backwards through the Carcosa) up the hill and down back into Lake Gardens. Ran to Deer Park, up the hill (the boys sprinted! I tried to keep up), took a left turn and followed the road back to RLC. Sprinted last 50m from the guard house. Good run!

Back at the gym, we did the supposedly "circuit training" continuously. 

- Prisoner Jump Squats (25 reps)

- Spider Push Ups (20 reps)

- Narrow Stance Body Weight Squat (30 reps)

- Spiderman Climb (30 reps)

- Push Ups (option: with knuckle) (20 reps)

- Total Body Extensions (looked like a cool down workout or a wave at a concert! *LOL*) (30 reps)

- X-Body Mountain Climbers (30 reps)

- Pull Ups (2 x 8 reps) with help from Hiap Wei supporting my legs

Last for this session: 2 sets of 4 stations AB workout.

- Decline AB Crunch (50 reps)

- Seated Leg Tuck (50 reps)

- Cable Crunch @ 15 (15 reps)

- Inclined Leg Raises (20 reps)

Ended with 15 AB Roll-outs. 

Couldn't get enough but had to go for the meeting. 

*Sinfully Delicious Intermission - Youth Sub-Committee Meeting with mixed grill platter* 

Came back to the gym around 9:15pm. 

Did some stretches then Mountain Climbers Combo with Yoga Ball. 

- Hands on Ball, normal Mountain Climbers (10 reps)

- Hands on Ball, Spiderman Climb (10 reps)

- 10 push ups/ spiderman push ups

- Squats (15 reps)

- Repeat 3 sets

Next, the Back & Leg Combo:

- Squats with Bar at Squat Rack (15 reps)

- Deadlifts / Row + Deadlifts (15 reps)

- Repeat 3 sets

Tricep-Shoulder Combo:

- Triceps dips between two benches (15 reps)

- 15 Push Ups / Spider Push Ups

- Repeat 3 sets

-------------------------------

- Lats Pull Down

- Close Grip Bicep Pull Down

- Repeat 2 sets

-------------------------------

- 1 Negative dip

- Triceps Pull Down

- Repeat 3 sets

-------------------------------

2 sets of Bicep Curl @ 30lbs - 10 reps

-End-

Holiday Wednesday

Goal : 6.5km swim

110 laps x 50m from 3:15-4:55pm

Goal not achieved :(

-End-

Spunked Tuesday!!

Jam!! I despise JAM!!! Finally arrived at the gym at 6:30pm.
Was greeted by Feizal & Hiap Wei saying: "Hurry!! Change!! We'll meet you up front!!"

Did just that but apparently took 15mins!! Anyway, went running around the Lake, up the Carcosa, then Hiap Wei, Yong Wei & Feizal were gliding wayyy ahead from Mark & I. Climbed the fence back into Lake Gardens and headed towards the deer park. They waved as they sprinted up that hill while I was staggering at the bottom... That's when I realize there's no way I'm gonna do the Dataran Merdeka route with them! *LOL*

On my own, I decided to prolong my way back to RLC. I ran in between the amphitheater in Lake Gardens, downhill, uphill, down some more... till I was at the entrance where we started and kept running. Guess who I found!? -Anne!-

We bumped into her running with THE sifu earlier... so took me awhile to realize it's her running alone. Told her to join me for another round around the lake and she did. It seemed really far.... Finally back at RLC!!
And the guys were already there! *amazing speed*

We, Hiap Wei, Anne & I, did 2 sets of Spartacus (Hiap Wei's modified short version due to lack of time):
- Goblet Squat (2 x 20 reps)
- Mountain Climbers (2 x 1 pair of legs x 20 reps)
- Single Arm Dumbbell Raise (2 x 15 reps x 2 arms)
- T-pushups (20 reps)
- Split Jump (2 x 20 reps)
- Plank Position Row (2 x 20 reps)
- Plank (2 x 1 minute)

Abs Workout Stations with Hiap Wei & Mark (2 rotation sets):
- Decline Crunch (50 reps)
- Seated Legs Tuck (50 reps)
- Cable Crunch @ 15 (15 reps)

Swam 40 laps in about 17mins till closing time. Hiap Wei joined me in the pool!
All for all-out Tuesday! haha

-End-

p.s.: Countdown till Swimathon 2012 - 19 days!

Funky Sunday!

Arrived at the gym around 5:45pm. Met Feizal. Put on shoes and suddenly decided to swim.
BUT the pool was so crowded today. And I ended up sharing 1.5 lanes with 3 others. After 40 laps with a pause at every 10 & half an hour later, I decided to get out, shower and head to the gym.

Feizal was doing his floor exercise and Hiap Wei was kicking with Karen. I joined in.
Kicks - 10 (L) + 10 (R)
Kicks - 20 (L) + 20 (R)

Out of breath, it still felt like I barely got any workout done. So I decided to do the Shoulder Combo, since the rest weren't up for Spartcus.
3 sets of Shoulder Press with end twist (10 reps) + T-push-ups (10 reps)

Hiap Wei & Karen left and so, I succumbed to "Feizal pressure" to do a short run :)
We ran for 20mins, one round around Lake Gardens (2.5km).

Did 10 Burpees back at the gym and we parted.

-End-

O.M.G Thurday!!

Arrived at the gym around 6pm. Feizal was already there! So was Uncle Mike!
Lih Hui walked in soon after claiming that she's ditching us coz she found her running buddy - Intan! *LOL*
Jon arrived half an hour later and started doing his crosssfit workouts!
*amazing stuff!! hopefully I'll be able to find enough will power to do half of what he did someday!*

We all met downstairs at 6:45pm. Turned out to be quite a big group! 8 of us - K.S., his sister Anne, their cousin Karen, Karen's bf Warren, their friend Melinda, Jon, Feizal & I! It was a 9.5km run.
I'm ready to crash on my bed just recalling the run....

We started off anticlockwise around Lake Gardens, up the Carcosa, jumped over the fence back into Lake Gardens... *this is the part I'm confused about*.... Did 10 BURPEES at the fence with Feizal while waiting for the rest of the girls to arrive (I'm wondering WTH was I thinking succumbing to Feizal pressure!)  Then continued around the lake, past the deer park and the amphitheatre, passing Bird Park on our left, the Muslim Museum, down to the National Mosque. Ran further towards Dataran Merdeka, cutting across the field filled with tourists, passing Royal Selangor Club, towards Jalan Parliament.

At this point... I caught up with Jon & Feizal, and said to them, "you guys go ahead, I'm heading back". With a mere Feizal-Jon persuasion, "Come lah, 3 more km only..." I succumbed to peer pressure for the 2nd time this whole run! In less than 8km... which turned out to be a good thing or else I won't be doing anything crazy today!

So we continued uphill, past the train station on our right, after a misleading downhill (with a sign board that said "home" turn left! Well, Jalan Parliament), Anne told us to "turn right" which lead us to more uphills and the jungle was scattered with posh looking gated estates! Feizal & Jon ditched us and sped off ...the rest were pretty far behind. It got darker..just Anne & I pacing... with lack of street lights... thank God the monkeys went to bed.

We finally passed Tugu Negara (National Monument) and crossed the road, and ran back to RLC.
The run probably took us about 1:08 hours. Sure felt like a 15k run!
Feizal & Jon were just about leaving as I walked into the gym.

Did one last workout before bidding the gym goodbye (2 sets x 15 reps):
- Ab Roll-out
- Bench Push-ups

-End-

Weird Wednesday

Arrived at the gym around 6pm. Seems like I just can't get enough sleep!
Met Yong Wei & Mark, both of them already got done running and gymming!
No Feizal or Hiap Wei tho... Pik Yong walked in and the first thing he asked was "aren't your legs in pain??"
hahaha...
Uncle Mike was there too but still having an injured ankle. Feizal finally arrive around 6:40pm. We all agreed on no running today.

Worked my shoulders & triceps again:
- Triceps Kickback + Shoulder Dumbbell Press Combo (3 sets x 15 reps)
- Overhead Triceps Extension (15 reps) + Platform Pushups (10 reps) - (3 sets)

Decided to test my limits... tried a little less than half of 6.5km.
Swam 3k from 7pm-8pm
- 120 laps x 25m

-End-

Exhausted Tuesday

The scene at the gym upon my arrival was hilarious!
Hiap Wei, Feizal and Hew were just staring as I got there at 6:35pm. With stoned looks on their faces.
haha... They then told me they're exhausted! And I thought it was just me coz I totally couldn't get up today! Jet lag wasn't kidding with me at all...
Anyway, despite us all being so tired, the guys continued their sets and Hiap Wei & I did 10 kicks (each leg) on the kicking bag to hopefully wake us up.

Feizal, Hiap Wei, Hew, Pik Yong and I ran a slightly longer run today. We anticlockwise around Lake Gardens, passed the playground and up the Carcosa, climbed the fence (can't believe they sealed every single possible entrance!) and back into Lake Gardens, up the deer park, past the Muslim museum, past the National Mosque and back towards Lake Gardens.
Bump into Anne on the way back. She ran to Dataran Merdeka by herself!

Back at the gym, I did the Shoulder Workout:
One hand on block + push up + repeat other hand - 3 sets x 10 reps

Did 3 ABs Workout with Feizal:
- Leg Raise + Hands touch Toes (20 reps)
- Rolling crunch (20 reps each side)
- Leg Raises (20 reps)

Swam 40 laps x 25m in 20mins
Count down to swimathon: 26 days of training to go

-End-

Perfect 'Welcome Back' Monday

I was actually dreading gym. Probably from jet lagging and all.
But...
It felt SO GOOD to be back!!! :D
I received a heart-warming welcome "speaking of the devil" speech as I walked in, around 6:35pm, by Feizal and Hew. Then Hiap Wei walked in 2 mins later with another "speaking of the devil" moment! Reunion was awesome :D

After 5 mins of stretching and chatting with Intan, we, Feizal, Hew, Hiap Wei, Intan and I, went for a 2.5km run + 1 round of stairs, around the lake.

Back at the gym, Hiap Wei went for his 15min Power Squash, Adrian walked in and joined our next workout and Hew left around 7:35pm, Intan organized an interesting workout for us!
20 reps each, we started with:
- The monkey act (Plank-roll into back plank - plank - spider pushups - repeat)
- The yoga-ish act (Shoulder push-ups + glide into a cobra pose - back to downward dog for shoulder pushups - repeat)
- The snap act (Leg raises with butt push + hands touch toes - repeat)
- The flower act (Crossed leg push-ups + roll over for side hip raise - repeat)
- The bicycle act (Full crunch with hands up + 4 bicycles - repeat)
I then proceeded to join Hiap Wei & Cliff's AB stations (2 sets x 60 reps):
- Decline Ab Crunch
- Seated leg tuck

Modified Spartacus with Hiap Wei was next!
- Goblet Squat (2 x 20)
- Mountain Climber (2 x 20)
- Single arm dumbbell raise (2 x 15 each arm)
- T-pushups (1 x 10 each arm)
- Spider push ups (1 x 10) on bench
- Split Jump (2 x 20)
- Dumbbell Row (2 x 20)
- Pushup Position Row (2 x 20)
- Dumbbell Push Press (2 x 20)
- 1 minute plank

Swam 40 laps x 25m in 23mins
Count down to swimathon: 27 days of training to go

-End-

Burpees in Paris!!!

We went for a picnic at the park next to the Eiffel Tower with our picnic baskets on a beautiful sunny Sunday, after Cassie's hen's night out :)

I promised the guys (originally requested by Feizal) at RLC that I'd do 10 Burpees for them under the Eiffel Tower. 

So, here's the video.

Warning: it's kinda pathetic coz I was the only crazy one in the whole park doing that. 

Wanted a take two in hopes for better burpees (and to get my hair out of the way!) but decided not to attract police attention or the mental health association.

Sadly, that was the ONLY workout I did for my 10-day vacation (travel time included).

-End-

Pre-departure Wednesday!!

AWESOME.Workout.

Arrived at the gym around 5:15pm. Feizal arrived around the same time. Did some workout while waiting for the rest to arrive.

Legs & Back Combo (3 sets x 15 reps):

Squats at the squat rack with the bar

Deadlifts

Bar Row

3 sets of triceps kickback (15 reps)

Ran a 3-hill run with Hiap Wei, Feizal and Hew. Started from the entrance of Lake Gardens, turn left (clockwise) towards the stairs but ran up the deer park (hill #1). Headed towards RLC but turned right opposite the amphitheatre and headed towards Bukit Aman. Almost passing town, we turned right up the hill (hill #2) passing by the Muslim Museum, to where we were after the deer park. Ran down the same route as earlier and turned left into the amphitheatre. Passing the deer park and orchid farm, we ran round the lake and back to RLC. Sprinted the last 30meters.

Back at the gym, after a glass of water or two, Jonathan, Hiap Wei, Feizal, Hew and I did a 20-min Modified Spartacus workout.

Goblet Squat (with one weight) – 2 x 20 reps

Mountain Climber – 2 x 20 reps

Single-arm Dumbbell Raise – 2 x 15 reps  x 2

T-pushup – 2 x 10 reps

Spider Pushup (legs on platform – 2 steps) – 2 x 10 reps

Split Jumps – 2 x 20 reps

Dumbbell Row – 2 x 20 reps

Push-up Position Row – 2 x 20 reps

Plank (Legs elevated on 2 steps) – 2 x 1 min

Swam 40laps x 25m in half an hour.

-End-