31082009
Celebrated Merdeka by going hiking at Bukit Tabur, Klang Gates in Tmn Melawati, Cheras together with Kubhaer, Deviga and Zahir. Kubhaer was sweet enough to pick ALL of us up and we planned on starting by 6am in order to catch the sunrise at the peak. Errr…thanks to yours truly’s excellent memory, we got lost around Tmn Melawati and only started the hike at 7am. Sorryyyy >.<
Overall was a good hike as we took our own sweet time. The only slack bit was that the insoles of my hiking shoes had worn out and gave me two huge blisters by end of the hike. AND I forgot to wear my knee guard, so I was reaaaaally slow when we headed down.
Went for an awesome deep tissue massage at Urban Retreat in the afternoon with Karen. It was AWESOME! While I was getting the massage, I was just thinking to myself how lucky I am to be able to enjoy these occasional luxuries. AND it was quite affordable – RM119 for 2 hours. Because I’m worth it ;p
01092009
After a super productive day of work, I headed over to Pushmore in the evening and absolutely got whipped by the workouts! Fun!
WOD 090109
Ten rounds for time of:
3 Weighted Pull Ups @ 45lbs/20kg
5 Strict Pull Ups
7 Kipping Pull Ups
Results: 1:01:40 (15lbs, 27 reps)
I love pull ups but this workout was sooooo not funny after the 4th round 0.o
“Tabata This”
Tabata Squat
Tabata Sumo Deadlift Highpull @ 20kg
Tabata Pullup
Tabata Sit-ups
Tabata Pushup
How this works:
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, SDHP, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. Total workout time is 24 minutes. The score is the total of the scores from the five stations.
Results: 19 | 8 | 2 | 10 | 8 = 47 reps (score is taken from the lowest rep from each station)
Despite my arms feeling absolutely knackered from the pull ups, I got itchy and decided to join the rest for the tabata workout. I absolutely killed myself when it came to the pullups and could only do max 2 – 3 reps of it. While I was showering, I couldn’t even lift my arms properly as they felt like jello! Now THAT’S what I call a good workout :D