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-