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-
Monday, June 25, 2012
Wednesday, June 6, 2012
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-
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-
Tuesday, June 5, 2012
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-
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-
Monday, June 4, 2012
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-
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-
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