Jan 1
Jogging at Kiara Park in the evening, approximately 4 km (2 lower loops, 1 upper loop).
I might’ve pushed myself a bit too hard as I hadn’t gone jogging for quite sometime already. My shins were feeling funny when I was jogging and my calves weren’t feeling too happy either -_________-” I think I must jog a bit more regularly to get used to the pounding.

Jan 2
For time of:
60 Push Ups
50 Sumo Deadlift Highpull @ 32kg
40 Ring Dips
30 Weighted Pull Ups @ 20kg
20 Handstand Push Ups
Result: 22:59 (SDHP@20kg, 8kg)
Still can’t do full range of handstand push ups. Did sissy ones instead. Humbug -__-

‘Ma H*i’ Abs
200 anchored sit ups
150 bicycle crunches
75 leg raises
50 Russian twists
Result: 16:20 (12kg)

Death by Burpees
Result: 120

Jan 5

30 Muscle Ups for time
Result: 12:42 (assisted MUs, green band)
Need to start doing this with less resistance next time, blue band!

‘MH’ Abs
Result: 17:30 (12kg)

Death By Burpees
Result: 110

Jan 6
In 15 minutes, do as many rounds as possible of :
10 KB Swings @ 32kg
10 Double Unders/ Tuck Jumps
Result: 7 rnds (20kg, TJ)
I hate tuck jumps!! I don’t know whether its my hand foot coordination skills or what, but I still can’t master double unders. Will keep on trying cos I don’t wanna do the bloody tuck jumps anymore!

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Record reps from all 32 intervals.
Results: (52, 100, 109, 143) = 404

Jan 7
“J.T” 21-15-9 of:
Handstand Push Ups
Ring Dips
Push Ups
Result: 20:06 then 6-3-1 25:44
Sissy handstand push ups again! Need to gain more strength to do full on version.

MH Abs
Result: 19:57
Hmm…my time varies based on how hard I worked out prior.

Jan 11
Jogged approximately 5km at Kiara Park, 2 upper loops and 1 lower loop around 8 a.m
Went climbing at Camp5 and lead 5 routes throughout the afternoon.

Was absolutely knackered by end of the day. But realised that thanks to the Krabi trip, I’ve got a bit of balls now when it comes to lead climbing. Woot! Hope the balls stay with me throughout the year :p

Jan 12
21-15-9 reps for time of:
KB Swings @ 32kg
KB/DB Push Press @ 16kg/35lbs
Pull Ups
Burpees
Result: 25:59 (swing@20kg, pp@12kg)
Prior to doing Murph, I did the above WOD and my legs were already feeling abit jelly-ish :p Reckon that the timing for Murph can be improved if I don’t do any WOD prior to it next time.

“Murph” for time of:
1.6km Run
100 Pull Ups
200 Push Ups
300 Squats
1.6km Run
Result: 52:38
A workout for sado masochist. Torturous but disturbingly fun.

MH Abs
Result: 18:40 (12kg)

Jan 13
Weighted Pull Ups
3-3-3-3-3
Results: 12kg, 14.5kg, 16kg, 17kg, 18kg

3 Rounds for time of:
400m Run
50 Sit Ups (Anchored)
400 Rope Skips
Result: 35:11
The rope skips slowed me down. KNN -____-

Jan 14
For time:
15 KB Double Clean @ 24kg
30 Ring dips
12 KB Double Clean @ 24kg
24 Ring dips
9 KB Double Clean @ 24kg
18 Ring dips
6 KB Double Clean @ 24kg
12 Ring dips
3 KB Double Clean @ 24kg
6 Ring dips
Results: 16:13

Harold & Kumar. 3 rounds of;
20 ring rows(feet on 12″ box)
25 knees-to-elbows
20 push ups (feet on 12″ box)
Results: 17:04
There’s so much hanging on this workout that my forearms were pumped up by the second round. Looks easy but it sure ain’t. Enjoyed the box push ups cos I could feel it hitting my frontal delts :D Wheee!

Pictures in this post are courtesy of www.pushmore.com.my