ALL OUT Wednesday!

Met K.S. as soon as I arrived at RLC at 5:53pm.
Invited me to join him for a run - 10km+ Run.

It started pouring! So we ran in the rain - amazing!
- Ran around the lake in Lake Gardens.
- Ran up hill past the Deer Park.
- Ran past the National Muslim Museum (didn't know that one existed!).
- Then we passed the National Mosque (didn't know it was that close!).
- The next thing I knew, I found us running in KL city!
- Past Royal Selangor Club.
- ...Dataran Merdeka...
- ...National Library...
- Then there was a crossroad we chose left...uphill...I didn't know where I was for the next few km's!
- Then we passed the National Monument.
- YES! so close!!
- It was only about 8-9km according to KS at that point... so...
- We ran into Lake Gardens, up the hill.... instead of more uphill (passing the Deer Park) we went straight, which led us back into RLC!
- Just to make it a little over 10km :)

Back at the gym, the craziness continues...
15-min (50sec interval) workout combo with Feizal & Intan (inspired by bodyrock.tv):
- (With 15lbs dumbbell behind neck) Squat - right elbow to left knee - squat - left elbow to right knee - repeat
- Triceps plank (hold) - (alternate) right leg up - left leg up
- (With 15lbs dumbbell behind neck) Lunges (left leg only) - (left leg only) knee up - repeat
- (With 15lbs dumbbell behind neck) Lunges (right leg only) - (right leg only) knee up - repeat
- Burpies (down, push up, legs jump in, jump up, repeat)

*Results - tried (on average) to maintain:
- 15 reps for the 1st, 10 reps for the second (failed! had to rest in between), 15 reps each leg for 3rd & 4th, 10 burpies.

Ended gym session with Feizal and Shahriman, the 8-course abs workout (30 reps):
- Basic Crunch
- Legs up Crunch
- Bicycle Crunch
- Hands touch feet (up) Crunch
- Legs only : up, down, out, in, repeat
- Hip raise (right)
- Hip raise (left)
- (NEW for back!) Back twist: Lie on back, right leg tap left fingers, vice versa, repeat.

Swam 40 laps (25mins)

-End-

CNY Day 2

Arrived at the gym at 6:15pm.

Did upper body workouts using free weights (3 sets x 15 reps):
- Triceps extensions
- Bicep curls
- Shoulder press

Ran one short round around the lake in Lake Gardens (bout half an hour) with Feizal and cousins (Shahriman & Dan).

Back at the gym, did back and sides extension (3 sets x 15 reps)
Triceps pulldowns (3 x 15)

6-course abs quickie workout combo (30 each):
- basic crunch
- legs up crunch
- bicycle crunch
- alternate hands-feet crunch (hands & feet up)
- legs up, down, out, in, repeat
- roll left-right crunch

Swam 40 laps - 20mins

-End-

MuayThai Camp Day 2 - 5

Day 2
Ran at 6am for a little over an hour around Bangkok City.
MuayThai training from 7-9am & 4-6pm.

Day 3 (lazy day)
MuayThai training 8-9am.
Went for massage.
MuayThai training 5-6pm.

Day 4 (Super energized day)
Ran from 6:15-6:45am around Bangkok City.
MuayThai training from 7-9am.
Swam 50 laps for 45mins.
MuayThai training from 4-6pm.

Last Day (Morning only)
MuayThai training from 7-9am.

-Home-

MuayThai Camp Day 1

Arrived at Master Toddy's MuayThai Camp in Bangkok at 11:45pm last night.
Got up all ready for morning training by 6am (thinking it was 7! - Malaysian time).
Started training at 7am (an hour later) till 9am. (Awesome workout!)

We started off with stretches:
- jumping jacks
- head rotation (left, right, clockwise, anticlockwise, up & down)
- shoulder stretch (left & right)
- triceps stretch
- waist twist (alternate left & right)
- hip rotation (clockwise & anticlockwise)
- tap in between legs (front & back & up)
- tap in between and sides of legs (front, back, right, left)
- side lunges (left & right)
- 10 count eye-stare (4 sets) without distraction
- 10 count eye-stare (4 sets) with distractions

Training (alternate 2 minutes with 30-second rest in between):
- Shadow MuayThai - kick & punch the air
- front jab
- turning kick
- front kick
- 4 kinds of elbow (side, down, upper, slash)
- 4 types of knee (front, sharp up, side, knee (out) slash side
- upper cuts
- knee block
- grab neck and try to get out (partner)
- grab neck and knee (partner)
- kick bags (turning kick -hurt shin!, front kick, 4-knees)

Cool down - 30 sit-up (partner pushes head down) & fist push-ups
Finished at 9am.

10:15am - 8 of us went swimming
Did 50 laps + 1 sprint (21secs)

MuayThai training again from 4-6pm.

-End of day 1-

Minimal Thursday & Friday

No running happened on Thurs & Friday.

Thursday
Arrived rather late on Thursday - 6:45pm.
Stretches, lazy workout, Feizal had to leave by 7pm. Did the 8-course abs workout.
Swam 40 laps.

-End-

Friday
Arrived around 6pm. Drizzly.
Did some stretches and weights.
Left for meeting at 7:30pm.
Back in the gym around 9pm.
Continued with biceps, triceps, lower back, deadlifts, squats, triceps dips workouts.
No swimming.

-End-

Sluggish Wednesday

Arrived (SO late) at the gym around 6:45pm.
Uncle Mike, Feizal, Hup Wei, Shariman, Dan, Lih Hui, Cliff were all there.

No one wanted to run today so we didn't.
I did:
- Hanging knee-raises (front + left + right) - 30 reps
- Triceps pulldowns - 3 sets x 20 reps
- Back hyper-extension - 20 reps x 3 directions (front with 10kg plate, left & right side)
- Kicked kick bag - 10 Left + 10 Right + 20 L + 20 R (with Hup Wei)

Stretched with Feizal.

Swam 20+ laps x 25m

-End-

Almost ALL-OUT Tuesday

Arrived at the gym at 5:45pm.
Feizal and Hup Wei were already there. Done kicking.
Feizal's cousins - Shahriman & Dan were there too!
So was Jason - from NZ - joined us running today :)
Suddenly, Adrian walked in! What a team!

Started me off with 15kg of Triceps-Biceps Combo (3 sets x 15 reps) on bench:
- Overhead triceps extension
- Bicep curls (right hand then left)
- Repeat

Followed by Deltoid-Triceps Combo (3 sets x 15 reps - 1.5kg metal bell):
- Overhead shoulder press
- Standing triceps kickback
- Repeat

Then, all seven of us went Running! -Short route-
Up 179 steps + Down 179 steps + Repeat both
Run back to RLC gym - short route

Back at the gym:

5 x 20 reps (THE 100's)
- Burpies + Mountain climber + squats + lunges + plank triangle jacks

8 course Abs Workout
- Basic Crunch (30 reps)
- Knees up Crunch (30 reps)
- Rolling Crunch (30 each side - 60 reps)
- Knee-elbow twist (30 each leg - 60 reps)
- Finger-toes leg raise (20 alternate + 10 both leg raise)
- Right side hip raise (30 reps)
- Left side hip raise (30 reps)
- Leg Raise (up + out + repeat) - 20 reps + (up + twist left + twist right + repeat) - 10 reps
- Legs on wall, touch toes - 30 reps
- Rolling Crunch again (30 reps) - Feiz' idea!

Did another of the 100's with Hup Wei this time (2 sets of 5 x 10 reps)
- Burpies (10 reps)
- Mountain climbers (10 reps)
- Squats (10 reps)
- Lunges (10 reps)
- Plank Jacks (10 reps)
- Repeat

Kicked the kick bag with Hup Wei - 10 reps + 20 reps

**Got into swim gear and just as I was about to enter the pool, lightning struck!**
Went sauna instead :)

-End-

Easy Thursday

Arrived late! -7pm-
Decided to try my luck to catch up with the gang.

Ran a little further from the stairs and bumped into Uncle Mike, Feizal & Feiz' Uncle.
They ran the short route today.
We continued to the stairs, up 179 steps, and back (past the Bird Park) to RLC, gym.

Stretched with Feiz & his Uncle.

8-Course Abs Combo (30 reps each):
- Basic crunch
- Knees up crunch
- Alternate leg raise-touch toes crunch
- Rolling crunch (roll left, crunch; roll right, crunch)
- Alternate knee-elbow twist
- Right side plank hip raise
- Left side plank hip raise
- Leg raise (both together, up, in, out, in, repeat)

Swam 40+ laps x 25m - 20mins

-End-

Run-less Wednesday

Arrived at the gym around 6:30pm.
Uncle Mike & Feizal was already working out.
Both were looking tired and weren't in running mode.

Stretched.

Lower Back-Abs Combo on back extension station:
- Lower back extension (10 reps with 10kg plate, 10 reps without anything)
- Left side curl (20 reps)
- Right side curl (20 reps)
- Repeat 3 sets

Bicep-Triceps Combo on bench:
- Triceps extension (both hands : 15 reps)
- Biceps curl (alternate: 15 reps each hand)

Shoulder-Bicep-Front Delts Combo (with 5kg metal-bell on each hand, 3 sets, 15 reps each):
- Shoulder press
- Bicep curl, alternate hands, standing
- Deltoid front raise
- Repeat

Bicep Curl Machine -2 plates, 3 sets, 10 reps.

Triceps pull downs - 2 plates, 3 sets, 15 reps.

Abs Bench Combo (5 sets, 30-40 reps each):
- Inclined Abs crunch
- 3-way Abs curl (legs in front, left, right)
- Repeat

Swam 40++ laps x 25m - 25mins

-End-

Lazy Tuesday

Got to the gym later than usual.
Ran with Feizal, Hup Wei and K.S.
Took the long route around the lake, up the Carcosa, up 179 steps, back to RLC, gym.

Tired, lazy, in-out day in the gym.
Worked a bit on arms and abs.

-End-

1st in 2012!!

Arrived early at the gym today! -5:25pm-

Stretches.

Lower back extensions - front with 5kg weight for 1st 10 reps (15 reps)
Left side (15 reps)
Right side (15 reps)

Lower back extensions - front with 10kg weight for 1st 10 reps (15 reps)
Left side (15 reps)
Right side (15 reps)

Lower back extensions - front with 10kg weight for 1st 10 reps (15 reps)
Left side (15 reps)
Right side (15 reps)

Triceps pull downs - 3 plates (3 x 15)

Three sets (reps: 15-15-10) of Triceps-Wrist-Biceps Combo (sitting, with a 15kg dumbbell):
- Triceps press (both hands)
- Wrist curl
- Bicep curl

Shoulder press (sitting) with 2.5kg dumbbells (3 x 15)

3 sets of 15 reps Combo:
Dead-lifts (10kgs on a curl bar)
Body weight squats

Bicep curl machine (2 plates) - 3 x 15

Went running with Feizal - took a left this time (further) around the lake, up the Carcosa, up 179 steps and back to the gym. About 4km, plus minus. Reached back drenched.

AB combo with Hup Wei (3 sets, 30 reps, took turns rotating):
Incline AB crunch
AB curls (legs in and out with hand support on bench)

Turning kicks with Hup Wei (2 sets):
10 reps each - Left & Right
20 reps each - Left & Right

Minor stretches, no swim.

-End-