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- 

Blah Tuesday

Arrived at the gym around 6:15pm. Super empty and super demotivated. Not to mention super lethargic too.
So was Feizal. Intan came half an hour later.

Worked on Abs:
3 sets of Abs roll-out (15 reps)
3 sets of Cable Crunch @ 15kgs (15 reps)

Went outside by the pool to do the 100 rep-Combo:
- 10 Burpies
- 10 Mountain Climbers
- 10 Split Jumps
- Repeat x 3
- 10 Jump Squats

Swam for half an hour (zoned out and lost front-back orientation for a few laps) LOL...

-End-

Lazy Monday

Arrived at RLC around 5:15pm, bumped into Feizal. Took a nap till about 5:45pm and headed to the gym.
Did some stretches.

Shoulder Combo (3 sets):
- Shoulder press twist (15 reps)
- T-pushups (10 reps)
- Repeat

Bicep curls (3 sets):
- Dumbbell Concentration Curls (15 reps)
- Alternate Hammer Curl (20 reps)

Went for an hour-long slow run with Feizal & Hew. Clockwise around Lake Gardens, up the Carcosa, back into Lake Gardens, up the deer park, past the bird park, left to Muslim Museum, downhill past the National Mosque, towards Dataran Merdeka, and finally back onto Jalan Parliamen and back to RLC!

3 sets of AB Roll-out (15 reps).

Back Combo (3 sets):
- Back extension (15 reps)
- Dumbbell deadlifts @ 25lbs (10 reps)
- Repeat

3 sets of squats using squat rack bar (15 reps).

3 sets of Bench Dip (15 reps).

No swim.

-End-

Saturday in Paradise :)

In the midst of my spoilt-by-luxury in paradise weekend, I missed my crazy workouts with my crazy workout buddies. I walked past the fitness centre on my way to lunch and the temptation attacked ever since. Taking advantage of my still full from breakfast (just 3 hours ago) tummy, I decided to hit the fitness centre in hopes to make space for lunch ;)

Arrived at the gym around 1:45pm. Did some stretches and started off with some Legs Workout.

Legs and back Combo (Using the squat rack bar, 3 sets x 15 reps):
 Squats
 Deadlifts
Bend forward Row

Next, the Preacher Curl Machine@25lbs (3 sets x 15 reps). 

3 sets Lats-Triceps  Combo  Workout @35lbs:
Triceps pulldown (15 reps)
Lats pulldown (15 reps)
Pushups (10 reps)
 Repeat 1^st two
 Pushups with legs on step board (10 reps)
Repeat 1^st two
Spider Pushups with legs on step board (10 reps)

3 sets Abs Combo Workout:
Decline Ab bench (50 reps)
Legs tuck on floor (50 reps)

Intermission: Lunch! – Mushroom Salad, Tuna sandwich, Sago Gula Melaka + Coffee

Came back with mom for Spartacus! *Mom did a great job trying to keep up (with NO complaints!) after her yoga this morning!*

Started off with stretches.

2 sets of Spartacus Workout (half of 1^st set with mom):
Goblet Squat (7.5 & 10)
Mountain Climber
Single Arm Dumbbell Swing (7.5)
 T-pushup (7.5)
Split Jump
Dumbbell Row (7.5)
 Side Lunge (7.5)
 Push-up Position Row (7.5 & 10)
Lunge & Rotate (7.5 & 10)
Dumbbell Push Press (7.5)

Evening 2 hour float/swim by the beach.

-End-

Pukish Thursday...

Arrived at the gym at 6:15pm. Everyone was already there and ready to run!
Had a La Bodega lunch with 'James' (includes a bottle of wine!)... so was pukish even before running...
Hiap Wei, Feizal, Tasha, Hew and I ran a short run. Just a regular round around Lake Gardens and back.

After a short rest, I had 3 messy rounds of 5 ABs Stations with Hiap Wei, Feizal, Clifton, Hew & Julian:
- Decline AB Bench (50 reps)
- Seated Leg Tuck (50 reps)
- ABs Roll-out (15 reps)
- Slightly Decline Leg Raise (15 reps)
- Cable Crunch at 15kgs (15 reps)

Jacuzzi night out with Shuli, Trish & Vish a.k.a 'James'!

-End-

T-PushUp Tuesday!!

Arrived at the gym around 4:35pm. Chilled till 5pm.

Did the Shoulder Combo Workout (3 sets x 10 reps):

-          Full Shoulder Press with a twist at the end

-          T-Pushups (alt left & right)

Adrian and Eugene came soon after.

The three of us did 1 set of the full Spartacus Workout:

-          1 minute of Goblet Squat

-          15 seconds Rest

-          1 minute of Mountain Climber

-          15 seconds Rest

-          1 minute of Single-arm (30secs) Dumbbell Swing

-          15 seconds Rest

-          1 minute T Pushup

-          15 seconds Rest

-          1 minute Split Jump

-          15 seconds Rest

-          1 minute Dumbbell Row

-          15 seconds Rest

-          1 minute Side Lunge

-          15 seconds Rest

-          1 minute Pushup Position Row

-          15 seconds Rest

-          1 minute Lunge & Rotate

-          15 seconds Rest

-          1 minute Dumbbell Push Press

-          Finish!

Feizal & Hew joined Adrian, Eugene and I for the second set of Full Spartacus Workout!

Hew, Feizal, Hiap Wei, Foo Yi and I ran in Lake Gardens as soon as Hiap Wei arrived (15mins after Spartacus Workout). Ran clockwise around the lake (longer route), up the Carcosa, and back to RLC in about 30mins or less.

**Did a total of 5 sets of T-pushups today!!! @.@**

Went for Youth Sub-committee meeting at 7:30pm so didn’t manage to swim.

-End-

Perfect Monday!

Arrived at the gym around 5:40pm. Hiap Wei was there, but no Feizal! (VERY very unusual...)
Hiap Wei AGREES to do SPARTACUS (The FULL Workout) with me!!! :D
So using his phone (coz my program was too noisy with fight bell sound effects, etc...) we started 2 sets:
1) Goblet Squat
2) Mountain Climber
3) Single-Arm Dumbbell (switch after 30secs)
4) T-Pushup (THE KILLER!!!)
5) Split Jump (Legs killer!)
6) Dumbbell Row (Arms & Back Killer!!)
7) Dumbbell Side Lunge & Touch / (alt) One leg on Bench Lunge with 5/10kg plate
8) Pushup Position Row
9) Dumbbell Lunge & Rotation
10) Dumbbell Push Press

*2 things happened: We lost count and I felt nauseous after T-Pushups in the 2nd set!
(must be the water and milk I drank before working out)

Hew arrived and we decided to go for a short run before continuing on the 3rd set.
Ran anticlockwise round Lake Gardens and up 179steps and ran from the top, back to RLC.
Sprinted after the guard house (last 50m). Still unsure if it's normal to feel my soles burning when sprinting...

Got back around 7:15pm. Hiap Wei and I did the last set of the Spartacus Workout.
Then moved on to our ABs Stations.
1st 2 stations, alternate between us:
- Decline AB Bench (50 reps)
- Seated Legs Tuck (50 reps)
2nd 2 stations:
- ABs Roll-out on knees
- Cable Crunch (we increased to 15kgs!)

Swam 40laps x 25m in 25mins (Need to improve the time soon!)
-End-

FRYing hot Friday!

It was a very HOT day.
Arrived at the gym around 6:10pm.
Did some Back & Triceps Workouts with Feizal after stretching.
3 sets of 4 Stations Combo:
1st Station - Triceps dip on two benches (20 reps)
2nd Station - Back extension with 10kg weight (15 reps)
3rd Station - Triceps pull-down with 3 plates (15 reps)
4th Station - Lats pull-down with 50 lbs (15 reps)

Ran with Feizal, Hiap Wei and Hew in Lake Gardens.
Started off same as yesterday - Anticlockwise, up the Carcosa, back into the gardens and up 179 steps.
Instead of coming back down, we ran  from the top back, past the Bird Park and back to RLC. Sprinted the last 50m. Took about half an hour.
We got back to the gym just in time to see Adrian get out of the pool after his 26 laps.

Instead of Spartacus (to my despair!) Hiap Wei decided to work out to Beach Workout:
1 - Lunge Press (1 each leg x 20)
2 - Mountain Climber (2 x 20)
3 - Double Arm Squat-Swing (2 x 20)
4 - 10kg Plate Lunge with one leg on Bench (1 each leg x 20)
5 - Spider push-ups with legs on bench (10 reps)
6 - Plank with legs on bench (1 minute)

After that we set up 4 ABs stations (with Hiap Wei, Feizal & Hew) and did 2 sets:
1 - Decline Crunch (50 reps)
2 - Seated Leg Tuck (50 reps)
3 - Cable Crunch @ 14kg (15 reps)
4 - AB roll out on knees (10 reps)

Swam 40+ laps x 25m in 25mins.

-End-

SICK Thursday!!!

Arrived at the gym around 6:10pm. Felt much better after a long afternoon nap! *sick since Tuesday*
Did some stretches then 2 sets of Spartacus Workout (modified/Hiap Wei's version) with Hiap Wei and Hew.
- Goblet Squat (20 reps)
- Mountain Climber (20 reps, both legs counted as 1)
- Single Arm DUmbbell Swing (15-R, 15-L)
- T Pushup (10 reps for both arms)
- Split Jump (20 reps, both legs counted as 1)
- Pushup Position Row (20 reps)
- Plank (1 minute)

Ran with Feizal, Hiap Wei, Hew and Mark after Spartacus Workout.
Anticlockwise towards the stairs leading up to Carcosa. Round the Lake to the stairs.
Went up 179 steps and down and up towards the deer park but straight past the amphitheater and back to RLC. Good run. Was done in about half an hour or so.

Back at the gym, after some stretches, I did the 8 course ABs workout (30 reps each) with Feizal and Hew.
- Basic Crunch
- Legs up Crunch
- Toe Touchers
- Right side Hip Raise
- Left side Hip Raise
- U Rolling Crunch
- Bicycle
- Leg Raise

Followed by the 2 sets of 4 ABs Stations with Hiap Wei, Clifton and Julian.
- Cable Crunch (15 reps)
- Abs roller on knees (10 reps)
- Decline crunch (50 reps)
- Seated Leg Tucks (50 reps)

Swam 40 laps x 25m in 30mins.

-End-

Spartacus Tuesday!

Arrived at the gym rather late... 7pm. Was told by Lih Hui that Feizal went running about 10mins ago.
So, I chased. Well, it was like a random run in Lake Gardens by myself. I took the anticlockwise route, took the shortcut across to the stairs, ran up the Carcosa, and took the longer route back to RLC.
Back at the gym, Feizal said they left at 6:30pm! *geez* No wonder I couldn't find them!

Decided to do THE SPARTACUS workout.
So completed all 3 sets with 10 exercises, 15mins of rest in between each exercise, and 2 minutes in between each set. Killer workout! But my fave for now. Thinking of doing this every time I'm at the gym. On top of my regular.

Didn't manage to swim today as it was rather late. Went sauna instead. Being attacked by sore throat since yesterday.

-End-

Chill-Out Monday?!!

After yesterday, you'd think one would rest and just chill out the next day... guess not for us (Hiap Wei & I)! *LOL*
Arrived at the gym around 7:05pm. Hiap Wei came 10mins later.
We worked on triceps and biceps before he went to play squash with Clifton.
- 10lbs Dumbbell One Arm Triceps Extension (3 x 10 alternate each arm)
- 15lbs Seated Dumbbell Alternate Bicep Curl (3 x 20)

Continued working on Triceps, Shoulders and Bicep workout:
Combo (3 x 10 alternate):
- 10lbs Seated Bent-over Two Arm Dumbbell Triceps Extension
- Full Shoulder Press with Twist at end
- Repeat
------------------------------------------------------------------------------------
- Triceps Dips (3 x 10)
- 10lbs Dumbbell Triceps Kickback (3 x 15)
- 15lbs Dumbbell Concentration Curl (3 x 15)

Hiap Wei and Clifton came back after squash. Adrian C joined us and we set up 4 stations for ABs Workout:
- Decline half crunch (3 x 50)
- Seated Leg Tucks (3 x 50)
- AB rollout on knees (3 x 10)
- Cable Crunch @ 14 kgs (3 x 15)

Swam 20 laps x 25m in 15mins.
-End-

1 Vision Sunday!

Ran 10km for the 1Vision Run this morning with Hiap Wei, Adrian, Jonathan and Eugene.
Phylix, Yoke Tee and the girls did the 5km World Kidney Run.
Met them at RLC at 5:57am.
Run started at 7:20am. Ran up Bukit Tunku, past the Hoki Stadium, Hartamas, ran all the way on Jalan Duta, up to Jalan Parlimen, then to the finish line. Good run. My time was 59:26. Came in 9th for the Female Open category.

Had lunch with YT and family.
Messed around in the gym after they left.
Pull ups with Adrian and Eugene - 2 x barely 3 reps
Cable Crunch - 2 x 15 @ 14kgs

Soaked in the pool with Hiap Wei for 10mins then we all chilled by the poolside/ lunch.

-End-

Spartacus Saturday

Arrived at the gym around 8:30am.
Chilled with Hiap Wei, Yong Wei and Mark till about 9:25am then hit the gym.
Body was aching from past workouts.

Did 3 x 15 of squats.

Hiap Wei and I did the ABs Combo:
- Cable Crunch @ 14kgs
- ABs Roll Out

Then it was a supposedly 25mins SPARTACUS Workout Hiap Wei as my trainer:
- Goblet Squat (2 x 20)
- Rest 10 seconds
- Mountain Climber (2 x 20 - both legs counted as 1)
- Rest 10 Seconds
- Single Arm Dumbell Swing (2 x 15 each arm)
- Rest 10 seconds
- Spider Push-ups (2 x 10)
- Rest 10 seconds
- Split Jump (2 x 20)
- Rest 10 seconds
- Plank Elbow Lift (2 x 10 - each arm)
- Rest 10 seconds
- Dumbell Push Press (2 x 20)

- End-

Whacky Friday

LOL...Trooper's my new middle name from Hiap Wei. Haha.
Met the gang when I arrive at the gym at 6:30pm.
Went running again (same route as yesterday) with Feizal, Hew and Hiap Wei.

Back at the gym, worked out with Hiap Wei...
Started with 3 sets x 10 reps of full shoulder press + push up on weights + elbow raise combo.

Follwed by 5 ABs stations:
- Decline ABs Bench (3 x 50)
- Seated Legs pull-in (3 x 50)
- Cable Crunch @15-14-14 kg (3 x 15)
- ABs Roller (3 x 15)
- Hanging Leg Raise (2 x 5)

After Hiap Wei left, I did one last 3 x 15 of Standing Biceps Curl + Seated Triceps Kickback with free weights.

-End-

Funky Thursday

Arrived at the gym around 6:45pm.
Supposed to meet at 6:45pm to do an 11km with K.S.
Ended up running barely 5km with Uncle Mike and Feizal. Also bearing in mind, advice from both about not wanting to over do it 3 days before the run.
We ran clockwise around the lake, took the stairs up to the Carcosa... and there, K.S. was suddenly behind us!
Apparently he saw us from across the lake and decided to run with us for a bit before he proceeded with his 12km.
Short, easy run.

Feizal read somewhere that we should ice our knees regardless, right after a run. So back at the gym, we requested for 3 bags of ice cubes and we sat, legs elevated and iced our knees.
After about 15mins, Feizal left and Uncle Mike and I did our own workouts.
Did some stretching with Lih Hui and some Abs workout - AB Roll-Out on Knees (3 sets x 15 reps)

Subsequently, I focused on Legs & more ABs
(with Hiap Wei and Cliff - after their sweat-drenching game of squash)
We did Squats first, at the squat rack - 3 sets x 15 reps (mixed with calf raises)
I continued with Calf-raises on its own - 10 reps

Then we did 3 sets of ABs stations, alternating after each station:
- Decline AB Bench Crunch (50 reps)
- Cable Crunch (20 reps at 14kgs - killer!)
- Seated Leg Pull-In (50 reps)

-End-