May 10, 2010 (Mon)
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
Results : 10lbs, 15lbs, 20lbs, 25lbs, 25lbs

Deadlift
Results: 20 | 60 | 60 | 70 kg (10 reps)
Hammer Curls
Results: 20 | 25 | 25 lbs (10 reps)

May 14, 2010 (Fri)
Deadlift 3 - 3 - 3 - 3 - 3
Results: 70 | 75 | 80 | 85 | 85
100 Push Jerks For Time @ 50% Bodyweight
*Each time you place the bar down, do 10 Squats
Results: 17:50 / 80 Squats (20kg)

May 5, 2010 (Monday)
WOD050310
“Nate”
In 20 minutes, do as many rounds as possible of:
2 Muscle Ups
4 Handstand Push Ups (HSPU)
8 KB Swings @ 24kg/16kg
Results: 10 round (Subbed MU’s with 6 PUs & 6 RDs +RB)
The swings slapped me silly. Add in the ridiculous humidity and you only get 10 rounds from lazy ol’ me >.< Pain on left wrist worsened after the workout and instead of just feeling the sharp throbbing pain at certain angles, I’m feeling it throughout the whole day. FML. Been feeling it for the past two weeks but thought it would go away. I was so wrong on that front -______-” Have to head to the tit tar tomorrow during my lunchbreak to get it checked. I hope I don’t have to rest too long *sobs*

May 6, 2010 (Tuesday)
Went to the Oriental Tittar at Seapark, got my wrist checked aaaaaand the dude basically said I’m overexerting my wrist. And need to rest it for two weeks. I looked at him when he said that and I just went “0.0. Two weeks??!?!?!”.

Apparently it’ll be even better if I can rest my wrist longer. According to him and deep down inside, I know he’s right. But dammit, TWO WEEKS of no upper body workout?!?!!? *sobs*

Ok. That still leaves me with lower body workouts - running, squats, lunges, I can go swimming, I can lift weights with my right hand, practise one hand push ups, etc. Positive thinking! 

Heal fasta oh left wrist! Like nowww!!

260410 (Monday)
WOD 042610
Every minute, on the minute for 20 minutes, do the following:-
3 KB Jerk @ 24kg/16kg L&R
6 KB Swings @ 24kg/16kg
9 Squats
Results 5m, 12rounds (J 12kg, S 16kg)

WOD042310
3 Rounds for time of:
Run 400m
15 Hang Power Cleans @ 40kg/25kg
Results 10:46

270410 (Tues)
WOD 042710
“J.T”
21-15-9 reps for time of:
Handstand Push Ups (HSPU)
Ring Dips
Push Ups
Results: 12:51 (RD + B)

280410 (Wednesday)
WOD 042810
Deadlift 3-3-3-3-3
Then,
50 Burpees for time.
Results: 65 70 75 80 90, 7:05

300410 (Friday)
Had only 2 hours of sleep the night before and shot a pre-wedding session which wrapped up at noon. Even though I was absolutely knackered, the itch to go for a workout was way too strong for me to resist. So in between of my deliveries, I dropped by Pushmore for the WOD.

Kinda crazy to think that I managed to get through the day with that little sleep. I’m so knackered its not funny and this is definitely something I shouldn’t be doing to my body >.< Have been working like mad to meet my deadlines and I’ve just been taking in as many shoots as possible. Y’know, to save for a rainy day? Gonna take a break from working out on Saturday and take it easy (after my morning ROM shoot of course ;p)

Attempted WOD042910 which involved medicine ball cleans and pull ups but after the first round of 45 pull ups and 45 medicine ball cleans (5kgs), I DNFed. Maybe I’ll COD (continue other day :p) sometime next week.

WOD043010
Press 5 - 5 - 5
Then,
In 10 mins, do as many rounds as possible of:
5 Double KB Push Press @ 24kg/16kg
10 Sit Ups (Unanchored)
Results: (20, 25, 27) 12 rounds
Wavered a bit during the last set of presses 0.o The WOD was a short and sweet session, did only 12kg though :p Didn’t wanna push myself too much cos of the lack of sleep. Hur hur hur.

02052010 (Sunday)
Took the day of work (finally!! :D :D) and went bouldering at Mad Monkeyz. Oh my heart was willing but my fingers were not 0.o Cleaned three routes and made endless on two others. I’m gonna be feeling some muscles I haven’t felt in a long time tomorrow >.<

19042010 (Mon)
McGhee
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Results: 9 rounds + 3 deadlift
The above are the advanced, RXed figures. I lowered my deadlifts to 60kgs and replaced the 9 box jumps with 20 reps of 10kg overhead walking lunges. The deadlifts and pushups were a-ok but I was whacked silly by the walking lunges. It was when I was doing the third round of the lunges that I questioned my sanity in replacing the box jumps. I’m sooo gonna feel my quads tomorrow 0.-

20042010 (Tues)
WOD042010
5 Rounds For Time Of:
15 Handstand Push Ups(HSPU)
15 KB Swings @ 24kg/16kg
Results 9:59
Enjoyed this breath-taking (literally!) workout. That being said, HSPUs weren’t full range, still halfways but with the constant practise, I’m inching towards head to floor :D Yay! *heart* HSPU long-loooong!

IMMA GONNA BE BIG

Overhead Barbell Press
:: 20kg, 20kg, 22.5kg, 22.5kg - 10 reps for the first two sets, then 8 and 5
Deadlift Highpull x 10 reps
:: 20kg, 20kg, 20kg, 20kg
Frontal Lat Raise x 10 reps
:: 5kg, 5kg, 5kg, 5kg (both sides)
Side Lat Raise x 10 reps
:: 10lbs, 10lbs, 10lbs, 10lbs (each side)
Farmers Walk 400metres
:: With 2 x 16kg KB
Summary: Been awhile so it felt really good to be hitting the weights again and just channeling Ronnie Coleman’s “Nuthin but a peanut” mindset ;p The overhead barbell presses were quite a struggle as I felt myself over arching at times. The frontal lat raise with the 5kg plate was ok, except for the fact that my grip on the plate wasn’t strong so towards the end, I actually had to break it down into 3 - 5 reps per set. As for the side lat raise, cheated towards the end by using momentum to get the weights up, but controlled the downwards movement. I am so gonna feel my shoulders tomorrow. And you know what? I think I’m gonna enjoy the DOMS :D

22042010 (Thurs)
WOD220410
Press 5-5-5
Then,
100 Pull Ups For Time.
Results: (20, 25, 25) 20:52
OMGeeee >.< My time for pull ups is absolutely ATROCIOUS I tell ya *shy*

400m walking lunges
Results: 9:32
I was actually doing pussy walking lunges, whereby my knee didn’t touch the floor :p Hence the faster time. Anywayyyyyyy….

AMRAP HSPU in 5 mins
Results: 19
Was practising head to floor HSPU and my head was approx 3 inches off the floor, had two mats stacked together and managed to hit those :p This was so not easy. Need more practise!

100 Sit Ups for Time
Results: 3:45

25042010 (Sunday)
Swam 5 laps of 500 metres each. Maybe its the lack of sleep for the past week, but I feel absolutely knackered by 8pm 0.-

12042010 (Mon)
WOD040810
100 Ring Dips For Time
Results: 6:50 (RD+RB) 50 squats
Didn’t do the WOD for Monday as my lower back and quads were still sore from last week’s deadlift. Ring dips are not funny when it hasn’t been done in yonks. Urggghhhh, my triceps.

50 Sit Ups
Results: 1:35
Was ambitious and wanted to do 100 initially. After hitting the 30th rep, I just felt pooped! Must’ve been the heat >.<

Had a portrait session in the afternoon and the weather was soooooo humid that I just felt….sticky throughout the shoot *pant* At times like this, I’m grateful that I stay in an area with swimming pools (yes plural ;p)
Swam 10 laps of 25 metres. But the water was quite warm 0.-

13042010 (Tues)
My plans to head to the gym was derailed by my housies -___-” BUT thankfully, I managed to squeeze in some time to go for a short jog at the park before my appointment in the evening. Yay for lovely weather :D

2 lower loops of TTDI park, approx 1km each. First loop 6:35, second loop 7:20. Yes, cardio does suck. Big time :p

14042010 (Wed)
Having heard quite a number of slipped discs and back pain stories from other friends, I’ve decided to take it easy in terms of lifting and just taking a more proactive, precautionary stance to take care of my back.

Took a longer lunch break today to go for a rolfing session and I must say, though I didn’t really feel a major difference while Amy was working on me during the session, straight after I could feel my tensed up right shoulder was abit looser. Can’t say much for now as it’s only my first session, but we’ll see how it goes after the third one.

Squeezed in a short swim before my appointment in the evening. Thankful that I’ve got time to squeeze in all these short and sweet endorphin inducing activities :D :D Yay!

Swam 12 laps of 25 metres. By the time I walked back to the apartment I was sweating again. Phwoar. Hawt. Literally.

15042010 (Friday)
WOD140410
For Time of:
15 Handstand Push Ups(HSPU)
1 Pull Up
13 Handstand Push Ups(HSPU)
3 Pull Up
11 Handstand Push Ups(HSPU)
5 Pull Up
9 Handstand Push Ups(HSPU)
7 Pull Up
7 Handstand Push Ups(HSPU)
9 Pull Up
5 Handstand Push Ups(HSPU)
11 Pull Up
3 Handstand Push Ups(HSPU)
13 Pull Up
1 Handstand Push Ups(HSPU)
15 Pull Up

*HSPU : Head To Floor - Use a mat as a benchmark
Strict Pull Ups.
Results: 22:29
Pull ups were a beeyotch *pant*

200m lunges
Results: 10:15
Supposed to be 400m, but I was just too damn tired! ;p

17042010 (Sunday)
Woke up with slight pain on my right knee, I’ve been feeling this the whole day and I don’t know what the cause of it is. Perhaps a slight aggravation from the lunges combined with the fact that I fell asleep on the couch (again!) last night. Hope this goes away tomorrow otherwise it would mean no lower body workouts for me! OMGEEEE 0.-

Anyway, climbed a couple of routes at the climbing gym. Was targeting at least 5 but they were already closing :( I need to find a regular climbing buddy!! *emo*

Alleluia! This blog is still aliiiiiveeee!

First full day back in KL and managed to squeeze in a workout in the morning before the crazy packed day ahead. Feels good to be working out again :) *heart*

07042010 (Wed)
“Helen”
Three rounds for time:
Run 400m
21 KB swings @ 24kg/16kg
12 Pull-ups
Results: 16:07
Woke up at the crack of dawn and headed to PM just after drinking a glass of water. It was stifling warm even at 630am in the morning 0.o *pant* First round was ok, but second and third round was quite a struggle. Slowly but surely ;) As for the timing, there actually isn’t much difference from my previous ‘Helen’. Which is quite surprising as I thought my fitness level would’ve plummeted cos of the time off in Perth. Wonders of wonders 0.o

WOD040210
Deadlift 3-3-3
then:-
In 15 minutes, complete as many rounds as possible of:
10 Handstand Push Ups
20 Walking Lunges
Results: 50 - 70 - 85
10R + 3
For DL, the last round was a bit of a struggle. As for the WOD, the lunges were a beeyotch from 2nd round onwards. Starting feeling the strain of HSPU on my wrists 4th round onwards.

09042010 (Fri)
WOD030410
50 Deadlifts for time @ 1.5 Bodyweight
Results: 9:39
1.5 times of my bodyweight is supposed to be 80kg, but I lightened it by 10kg as it’s been awhile since I last did some serious lifting. Err…in hindsight, should’ve just stuck with 80kg and just take my time :p Then again, my lower back IS rather sore after the workout. Ohhhh…the DOMS 0.o

WOD032210
In 15 minutes, complete as many rounds as possible of:
7 Handstand Push Ups (HSPU)
11 Squats
Results: 18rounds + 5 reps
Fun workout :D I like! Then again 10th round onwards I was doing pussy HSPU. Gotta practise more on achieving full ones!

10042010 (Sat)
10 laps of 25 metres.

ZOMG.

My workouts have been SOOOO sporadic for the month of February that a gazillion (I KID YOU NOT!) friends and acquaintances have gone “Hey Anna, you look like you’ve lost weight”, “Hey your biceps are smaller”, “Ooo, you look more like a girl now”. Like WTF?!?

The first few times that happened, I ran home and (felt like :p) cried myself to sleep while doing bicep curls. It was THE ultimate insult - its like telling James Nachtwey that his emotional work in wartorn countries is childsplay, telling Anna Wintour that her magazine sucks balls, claiming that James Cameron’s Avatar is not epic. At all.

Then it occurred to me. I’ll claim this as my off season. When I’m too busy with work to workout, like bodybuilders who have months where they let their body rest, I’ll use this time to recuperate (from working out).

So for the next person who goes, “Anna, your muscles shrank??”, I’ll just say “Oh, its my off-season” (and inside my head I’ll be saying “WAIT TILL I MAKE A COMEBACK BUSTER!!”).

Now please excuse me while I go visit the crepe lady in Freo before continuing my editing work. Nom nommm. 

WOD022210
Angie
Pull 13:25 Push 21:00 Sit 25:42 Squat 29:04

Tuesday
Deadlift 1 - 1 - 1
85 - 90 - 95
Was supposed to do 3 sets of 3’s & 5’s thereafter but bailed as I wanted to continue on with Diane :p

Diane 21 - 15 - 9
Deadlift (60kgs)
HSPU
Results 8:45
A minute slower than previously. Sore back. EXCUSES!

WOD021810
13R+3 (HPC 20kg)

WOD200210 Saturday
Power Clean : 30 - 35 - 37.5
Three rounds for time of:
10 Push Press @ 40kg/30kg
20 Push Ups
30 Pull Ups
Results: 17:52 (20kg PP)

Feb 10
WOD020910
Weighted Pull Up 3 - 3 - 3
Results: 12kg
21 - 18 - 15 - 12 - 9 - 6 - 3 reps of
KB Swings 16kg
Results: 12:05

Chest to Floor, Thighs, Bar:
11:09

Deadlift 3 - 3 - 3 - 3 - 3
60 - 65 - 70 - 75 - 80

DB Croc Row
35 : 35lbs (20 reps x 2 sets)
Strict Chin Up (3 reps x 10 sets)
DB Shrugs : 20lbs (20 reps x 2 sets)

February 2 (Tuesday)
WOD020110
10 minutes Handstand Push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Results: 100, 170, 20, 32 (322)
Towards the end had to break down my HSPU’s into 3s and 2s. Couldn’t touch my head to floor, but its improving in the sense that I’m more than halfway there now :D wOOt! Pull ups were CTB but after the first 10, my left wrist had a sharp pain. Its the same jarring pain that I got when I used to climb and FML, I think its gonna be a while before it heals 0.o Absolutely short on breath and felt a bit woozy after this workout. Must be the lack of sleep as I only had 4 hours the night before.

February 4 (Thursday)
Deadlift 3 - 3 - 3 - 3 - 3
Results : 65 - 70 - 75 - 80 - 85

21 - 15 - 9
Ring Pull Up (Single ring, close grip)
DB Press
Results: 11:39 (20lbs)

100 Sit Ups
Results: 3:26