Wednesday, 22nd August 2007

Workouts

@ FF The Curve

Conditioning using Bodyweight Exercises

Supine Row

- 3 x 3 (fakkk lah )

Hang Dead

SwissBall Hamstring Curl (tried to keep straight hip all the way but phailed at certain reps )

- 3 x 6 (damn hard wei )

Target : 12 mins cardio (without warmups)

Did the usual warmups +


Stretch

Things
- Was trying to find my half-eaten PowerBar but ....er... cannot found so I took pre-workout whey only for teh BCAA. Did cardio after all that bw exercies.. was VERY COMFORTABLE at 9.0km/h pace (no ankle pain!!!!! OMG FREEEDOOMMMM) . Maintained pace till my heart was pumping crazy and I felt like wanting to throw up . Overshot by a couple of seconds (was aiming for 12 mins excluding warmups) cause was trying to complete 2km. But nevermindlah it was a good workout session anyhoo

- Had so much fun with teh Swiss Ball SwissBall Hamstring Curl trains your balance, back, core, hamstring hip flexors all at the same time. Looks easy but it kicked my bw-squatting legs

- If only workouts can be this fun everytime

This post has been edited by Syd G: Aug 22 2007, 10:36 AM

wah... betol betol mendaki gunung

btw, i gotta try that supine row and hamstrings curl

ZOMFGBBQSAUCE...

is this cheap?

Quite. I'm sick of Oatmeal Raisin tho

Wednesday, 22nd August 2007

Workouts

@ Subang 10k



Stretch

Things
- It's a bittersweet run. Sweet because I managed to finish it by giving maximum effort. No regrets. Bitter because I actually finished it around 10seconds after qualifying time. Nike+ recorded 1:17 cause when the race ended, I went up to reporting table, was the FIRST PERSON to be turned away .. Turned around to take a breather, forgot that Nike+ was still running, tried to turn off but cannot. Then realized that it was on 'Hold' haha. Turned it off and recorded my time and pace. Sad lah a bit cause my best wasnt good enough

- I made a mistake by running in the middle of the road to avoid other runners. Gee there's a reason why runners dont run in the middle of the road - since there were lots of left turn, running in the middle of the road will cause ppl to run further a bit. Besides the additional 2mins something in Nike+, I still dont get why Nike+ recorded the 10.92km distance tho. Did I really add 10% to my run by picking to run in the middle of the road most of the time?

- I should've brought all my bottles (took out 2 bottles from my 4-bottles FuelBelt). I was so dehydrated and dizzy 6km onwards, I ran with one eye closed and head looking down trying not to lose pace and balance.

- On a lighter note, I've managed to cross out this out of my 2007 goals : Participate in a race (7km - 10km) . Whee!

Good Job hawty . Applause to u !

7km/h for 1hour
i jogged 7km/h for 30min on treadmill before, but i have to give up then because my legs were so weak that they started shaking

Actually its 7mins per hour. Around 8.5km/h

syd : genting trialblazer and singapore run summore

Genting trailblazer? Sure. After I can figure out how to keep my ankle pain-free on uneven surfaces. Then it's all about training and hardwork no? I'm tempted to go to Singapore run. It will be held a week before my final exam next trimester so amma gonna have to plan first.

My current goal is to cross off all the bodyweight feats (unassisted stuff & yoga stuff) now since I dont think I can push my squat & bench number up without sacrificing the others. That also means I get to lay off the irons for a while and continue to have fun pounding roads

hehe gambatehh

Sunday, 2nd September 2007

Workouts

@ Larian Kardio 5.5km

Did the usual warmups +


Stretch

Things
- It was a good run although the route was dauntingly hilly. Sweated more than Subang10k despite all the pokoks around UM & the good weather.

- I did pretty well at the hills after taking advice from Rashid & Ferdy - managed to maintain my pace, smaller & consistent steps, lowered body down a bit and managed to potong a whole lot of people . Legs, calves & ankles had virtually no pain while pumping uphill WOOHOO but bp skyrocketed & had to slow down cause my half-digested PowerBar felt like wanting to come out.

- I'm still pretty clueless during decline runs. Must practice more Pacing was really really hard so had to play teh PowerSong a couple of times to regulate my steps.

- Again, I forgot to turn off Nike+ after around 5 mins or so - worse than Subang10k!

larian kardio was nice wasn't it?
hilly route and good cool weather.Took 40mins and sweated alot.
It was mostly filled with UM students.Didn't spot you around though.

Did you get yourself checked at the health test booths inside?

Rahul

Hi Rahul

It was a nice run despite hiccups at the registration counter (they couldnt find my name & I had to reregister ). Learned CPR too.

I just did my health screen 3 weeks ago. So since the counters were pretty crowded I just let others take their turns instead Did you go for it?

---

Added on September 2, 2007, 6:44 pmWeek 7

Monday : Upper Body Conditioning + Max-OT Cardio
Tuesday : BodyBalance + Lower Body Conditioning
Wednesday : Rest
Thursday : LSD
Friday : Core Works
Saturday : Rest
Sunday : Mizuno 10k Run

This post has been edited by Syd G: Sep 2 2007, 06:44 PM

woot syd in mizuno!!!!

Gratz. You could have bag a lovely medal in Shah Alam 10k if you deliver the same performance. But since you enroll Mizuno, i guess you'll get your 1st medal this sunday.

I was 5min away from the 60min qualifying time when i run SJ 10k for the 1st time, so i guess being 10s from qualifying is not a bad start at all

Hey guys.

I'm still here. Havent been doing much lately - just bodyweight exercises with the swiss ball and visit to the gym 2-3 times since I last posted my workouts. As some of you might know, I had a serious 'lethargy attack' after Kardio run that drove me crazy. I practically went anxious, was very annoying, in pain, felt really needy, out of my own self and couldnt even function for a week. I had to see a specialist twice and they couldnt give me an answer. Bleh.

Anyhoo, I'm 80% percent recovered. Except for joint pains on my right knee and both ankles, I'm fine and dandy. Appetite is back and I'm ready to roll, ya'll.

Cutting-wise, I'm down to 56kg (BF unknown, some muscle weight lost due to puasa-ing too I guess) since I started at 60.9kg. Was aiming for 1bs/week for 12 weeks so I have around 1kg to go before middle of October. My diet has been one of the cleanest I've ever done in my life, eaten lots of slow-digesting stuff (Syntha-6, milk, oat, fish oil, veges veges veges) to help curb hunger pangs and hopefully, prevent muscle catabolism.


This post has been edited by Syd G: Sep 27 2007, 12:27 PM

My last 2 workouts :


warmup and cooldown included


partial warmup and all cooldown included

where did u perform those 2 runs? on treadmill?or at which location / park?

ur speed on average is 8.44 to 9.15km/hour??? sorry i dun really know how to read the graph if its 8.44 to 9.15 speed, i think its pretty fast... i am not sure if i can maintain 9km/hour for 30mins... i only go that fast the last 5mins or less...