Slept at 12:45am and woke up around 8:30am. Thats nearly 8 HOURS! *pats self on back* Its an awesome feeling to be able to sleep nearly 8 hours and I think its just a matter of prioritising and realising that whatever happens, its a bit silly to stay up till the wee hours of the morning as I’ll still have work to do the following day. So the key thing for me is actually to stop working (well, try to anyway) at midnight and try to head to bed before 1am

Breakfast (0840 / 1100): A bowl of cereal with soy milk (preworkout), a scoop of protein and a can of 100 Plus (post workout)
Lunch (1230): A bowl of fishball noodle and a full plate of skinless steamed chicken, plus 1 cuppa iced white coffee
Coffee break (1400): 1 serving of white coffee
Snack (1800): A granola bar
Dinner (2000): Roast chicken sandwich with wholemeal bread, capsicum & lettuce
Snack (2330): Chocolate muffin. Nom nom :)

Deadlifts (max weight, no time component)
1 – 1 – 1 – 1 – 1
Results: 60kg, 80kg, 85kg, 87.5kg, 92.5kg
Arrived at Pushmore and warmed up with a couple of squats, sit ups and push ups. Then racked up the barbell and warmed up with about 10 reps of 50kgs. Thereafter started this strength workout with 60kg and had an average of 2 minutes break between each sets. Despite knowing that my max weight is 90kg, it was still quite mental for me at the third round where I did 85kg. Thats quite a load and I was just thinking to myself that I don’t wanna hurt my back so mentally prepped myself by focusing on form and breathing. Funny thing is when I did the last set, left side went up first, my right knee buckled for a second and my right eye started twitching. John-son said I looked like a pirate who was about to go “RAWR! Aye-aye mateys!” -_________-” Well, something along those lines anyway. At least now I know. That whenever my eye starts twitching its DEFINITELY my max weights!

WOD 103009
Four rounds for time of:
50 Walking Lunges
50 Sit ups
Results: 14:43
Rested for approx 10 minutes after the deadlifts then started this workout. First two rounds I pushed myself but at the start of the third round, I wasted some time to retie my bandana >.< Surprisingly, it was the sit ups which killed me. Lunges were a-ok for all four rounds as I was able to do them without stopping but by the third round, I was breaking up the sit ups to 10s and 15s. Short and sweet workout.

Workout log for October 28, 2009 (Wednesday). Thursday was rest day.

Editing work has been full on the past couple of days but I’ve managed to stick to the ‘regular sleep’ regime. So yay to sleeping more! Slept around 130am and woke up at 745am, approximately 6 hours. Totally ignored the phone alarm which went off at 3 intervals between 7 – 730am…sofaildotcomdotmy. Don’t know what came over me but I decided on doing JT even tho my shoulders are still feeling the DOMS from last few days’ workouts. Yes, smart I am.

Breakfast 0800: Half a bowl of cereal (preworkout), 1 scoop of protein with water (post workout)
Brunch 1130: 2 sticks of chicken wt teriyaki sauce (from Jusco!) & 1 raw green capsicum for dessert. I like the aftertaste of capsicum. Yum! :D
Coffee break 1345: 1 pack of Old Town White Coffee 2-in-1 and a piece of tamago
Snacks 1500 – 1900: 5 pieces of sushi taken throughout 4 hours
Dinner 2100: Banana leaf rice with curry chicken & fried fish. Spicy! A can of 100 plus
Supper 2230: A carb-laden drink and a slice of pizza

J.T 21 – 15 – 9 reps for time of;
Handstand Push Ups
Ring Dips
Push Ups
Results: 9:07 (RD + RB)
By the first round of push ups, I was already screaming internally and goin “WHY IN THE WORLD ARE YOU DOING ANOTHER SHOULDER WORKOUT?!!?” But since I was already halfway through, I pushed myself (hur hur pun intended) and followed thru’. Form wise could’ve been better for handstand push ups, am still doing it halfway and attempts for my head to touch the floor were not funny at all >.< Did the ring dips with the red band this time round as I feel that my left shoulder needs to be strengthened before I do anymore dips without shoulder support. Good workout nevertheless.

Deadlift
5 – 5 – 5 – 5 – 5 reps (no time component)
Results: 55kg / 121lbs, 60 / 132, 70 / 154, 75 / 165, 80 / 176
Slight increase from previously. The last set of this was quite a struggle but with regular conditioning, I should be able to upp the weights by another 5kg by year end….which is only 2 months away. Gasp 0.o

The Crossfit Cindy workout is always coupled with Mary at Pushmore and we get the choice of doing either one of the girls. Everyone usually goes for Cindy cos compared to Mary, its a tad bit easier. Despite calling her a village bicycle, I did Cindy too a day after everyone else did her >.<

Slept around 1am and woke up at 8am. Getting in at least 7 hours of sleep (instead of the usual 4 – 5hours 0.o) is really making a difference as I feel less tired……d-uh! The main thing that I would like to maintain is not only getting sufficient sleep, but maintaining regular sleeping hours at (somewhat) set times.

Breakfast 0830 / 1000: Half a bowl of cereal with soy milk (pre workout), a scoop of protein and a can of 100 Plus (post workout)
Lunch 1200: Salmon and bowl of broccoli from Ikea, 2 cups of cappuccino
Dessert 1500 / 2000: Cheesecake and an ice cream cone
Dinner 2130: A curry puff and a bowl of chicken soup. The flu has caused my appetite to go haywire. Meh.
 
WOD 102609 done on Oct 27
“Cindy”
In 20 minutes, complete as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats
Results: 14 rounds + 2 pull ups
Back in Feb I could do 18 rounds, then in August I could only do 11 rounds. WTF?! On the day that I did 18 rounds I actually had flu BUT I had a big lunch of banana leaf rice and a cuppa an hour before the workout so that might’ve helped out a bit. I’m still recovering from my flu today (confirmed its a bug goin’ around! at least 5 other friends are sick too 0.o) and I’m feeling the DOMS on my shoulders from the Fran workout I did yesterday. Decided on doing Cindy in spite of the DOMS and boy oh boy, did I have fun or what. Didn’t push myself to the max as I don’t wanna overexert myself and break down my body’s immune system before I fully recover from the flu so I reckon 14 rounds is pretty decent…..I think.