Managed to get 7.5 hours of sleep last night. And that was epic! Forced myself to continue sleeping even though I woke up after 5 hours. Felt good to be able to put in more hours of sleep. Wheeee! Aim to make this a regular thing :D

Moving on to today’s workout, didn’t do the one ‘prescribed’ by Pushmore but did workouts from last Friday and Saturday. Had double shots of caffeine prior to heading to the gym, think that’s what was driving me throughout :p That being said, am feeling the DOMS on my lower back from the previous days workouts (deadlifts FTW!)

Three rounds for time of:
30 Medicine Ball Cleans @ 10kg(M)/5kg(W)
30 Push Ups
30 Walking Lunges with a 20kg(M)/15kg(W) Plate Overhead
Results: 28:10
Second round was a killer. My hamstrings were crying out loud for goodness sake! The easiest part of the workout for me was push ups, whenever it was time for the cleans and lunges, my lower body was feeling the brunt. Good workout nevertheless!

21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups
Results: 23:14
After resting for approximately 15 minutes, I started on the second workout and it was fuuuuun. Ok, so I couldn’t really do head to floor for HSPU, most of the time was halfway through. Not exactly pussy HSPU, but slightly more than halfway so yayyyy! As for the L-pull ups, I did knee ones instead as my abs are not conditioned enough to do L-pull ups. Yet ;)

Headed to Pushmore this morning to get my daily workout fix and hey hey, it was one of my fave exercise ever - deadlifts for the win! This workout has no time component but you basically lift as heavy as you can for each set. Below are my results.

WOD093009
Deadlift 5 - 5 - 5 - 5 - 5
Results: 110lbs, 143lbs, 165lbs, 170lbs, 176lbs
Started off with my body weight and slowly increased the pounds at each set. After the third set, I attempted 90kgs (which is almost twice my bodyweight!) but only managed to do 1 rep. Personally it was still quite an achievement for I think that’s the heaviest I’ve ever deadlifted. More information on the deadlift and a demo video can be seen at the Pushmore blog here. That being said, my lower back is sore and my upper back is now feeling the DOMS from Search & Rescue two days again. Will take a break from working out my back tomorrow. 

On another note, read John-son’s latest blogpost about getting enough rest in order to achieve better results during workouts and it was a reminder to myself that whilst for now I could (and always do >.<) live on 5 - 6 hours of sleep, it was starting to take a toll on my body as I’ve been trying to do as many things as I could within the day (shooting, workout, hang out with friends, meet clients, edit pictures, etc). Meh.

I’m gonna start tracking my hours of sleep as well and see how much it affects my workouts. Last night
approx 6 hours (0330 - 0930)

Edit: Went for a quick jog at TTDI park with Eon in the evening (alot of mozzies today! Aaarggh!). Didn’t have my watch with me but jogged approximately 3km and did 50 lunges thereafter. The jog left my calves and shin absolutely pumped, I really need to run more to increase my cardio level 0.o Stretched it out at the playground thereafter. That being said, I’ve noticed that the more work I have, the more I want to go workout. Call it a stress reliever but despite getting physically tired from working out, it does help me cope with work better.

Headed to Pushmore to take a breather from work and the barbells tempted me to do a workout which I had intended for Wednesday. So instead of doing the Karen WOD which was actually today’s workout, I did the below.

Search & Rescue:
Deadlift @ 110lbs, Clean @ 65lbs, PJ @ 45lbs
Results: 59:33
Tag teamed with SW and instead of doing total of 10,000lbs, opted to go fr the ‘discounted’ accumulated weights of 7,500lbs. The deadlifts were actually quite easy but the cleans were abit tricky as it took me a couple of reps to get my form correct. Faildotcomdotmy. Same deal with push jerks. Years of doing bicep curls has made me accustomed to using my upper body instead of my legs. Aaaarggghhh!! Will attempt this again after I come back from Sydney end of this month *fingers crossed* That being said, I had fun doing this workout but I know the DOMS is gonna be quite a killer tomm.

Edit: Sept 29 (the day after) Surprisingly the DOMS aren’t as bad as I thought they would be. Perhaps tomm. We’ll see.
Below shot courtesy of Pushmore. Yes, must have poser shot of me doin’ some barbell lovin’ :D

4 rounds of;
50 Walking Lunges @10kg
20 Mountain Climber
Results:9:18
Due to the despair (yes, I like to emo when it comes to my workouts :p) caused by my sub 1 hour time for S&R, I decided to do another workout just because. Edmund came up with the above core workout for me and let me tell you that lunging around with a 10kg plate overhead isn’t exactly childs play. My quads were screaming for release by the second round. Now that’s what I call a good workout yo!

50 reps of toes to bar, no time component.

Sept 24 (Thurs)
WOD24092009
100 Single Kettlebell Clean & Jerk @ 24kg(M)/16kg(W)
Results: 16:47 - 75 reps of 20kgs, no burpees (barbell)
Headed to Pushmore straightafter I arrived back in KL from Bali. Was ecstatic to find out that the new barbells had arrived so I did the workout with them instead of kettlebells. Wheee! The workout was a killer on my forearms and shoulders and I actually rested by clamping the barbell by squatting which Hans said was cheating -____-” Bleh. Ended up resting by putting it on my rear shoulders. Can diedotcomdotmy! But siok!

JT
21-15-9
HSPU
Ring Dips
Push Ups
Results: 11:57
Errr….even tho I was tired from the above workout, was in the mood for another one as I didn’t workout at all in Bali (unless you call wading around a pool working out >.<). By the second set of 15 reps, I realised JT should NOT be done after doing 75 clean and jerks! My shoulders were screaming for help by then!

21-15-9
Deadlift (50kg / 110lbs)
Pull Ups
Results: 12:52 (red band)
Despite scraping my inner left thumb from the barbells, I was tempted into this workout. Blame the new barbells yo.

Sept 27 (Sunday)
For time of:
Run 400m
50 Pull Ups
Run 400m
50 Push Ups
Run 400m
50 Sit Ups
Run 400m
50 Squats
Results: 28:28
Did half of the lower loop at the TTDI park. It’s further than a block of the building where Pushmore is so we’ll guesstimate it as 500 metres (felt like 600 tho -____-”). The pull ups took quite a while as I was aiming for chest to bar but the push ups, sit up and squats were ok. It was the running which slapped me and claimed me as its beeyotch. I was breathing heavily, or should I say panting like a dog, by the second round of 400m. Tiring but fun, fun, fun!

Been waking up earlier for morning workouts for the past couple of days and I notice it makes a difference in terms of productivity as I (feel that I) get more done throughout the day. In terms of quality of workout, there’s less mucking around for me with less people around as well :p Gonna attempt to make this a regular thing.
 
WOD091809
10-9-8-7-6-5-4-3-2-1 reps for time of:
Kettlebell Snatch @ 24kg(M)/16kg(W), R & L
Strict Pull Ups
Results: 16:12 (12kgs)
Went to the gym after my morning portrait session and hit the workout without warming up >.< Tried 16kgs but my form was way off as I couldn’t snatch properly at that weight. Decided to lighten the load to maintain form. This got me sweating like a beeyotch! Good workout, will attempt again with a heavier load for the snatches.

WOD091909
With a 15 minute time limit:
Run 1.6km
AMRAP Burpees
Results: 8mins plus for the run (need to dblcheck again) and 52 burpees
Got to the gym around 930 and hit the workout without warming up as I figured the run itself was already a warm up :p First 400m was steady, second one I slowed down, third and fourth was barely a jog -_____-” As usual, the burpees left me breathless and the whole time I was doing it, I just thought to myself “Cut down on smoking, cut down on smoking”. I know it’s a filthy habit, the detrimental consequences are so not worth it and yet I continue. Human nature.

I woke up early without snoozing the alarm for the second day in a row! wOOt *pats self on back* :D It’s nice to workout in the mornings as I have the whole gym (almost) to myself and I don’t waste as much time tokking kok :p

In 20 minutes, do as many rounds as possible of:
5 Knees To Elbows
10 KB Swings @ 24kg(M), 16kg(W)
15 Double Unders
Result: 7 rounds (5, 10, 10) subbed DU’s with TJ’s
I know I’ve said it before, but I’ll say it again. I GOTTA MASTER DOUBLE UNDERS YO!

Rushed over to beyoga straightafter for a 1-hour session of Yin Yoga. According to www.beyoga.my “yin yoga….is slow paced and usually a pose is being held for about 2 - 3 minutes…allows the body to open deeper thus letting that process of releasing the joints and connective tissues to happen gradually….helps you to slow down and remember who you are”.

Sounds like some new age mumbo jumbo? Cynical ones may think so but I experienced it for myself today. At the end of the class while we were holding the last pose, I actually teared. As in eye ducts tears and not muscle tearing -____-”. Thought it was mighty weird when that happened as I wasn’t feeling particularly sad or emotional.

Spoke to Ninie about it when I went back to the apartment and she said that this is normal for yoga classes with a lot of hip opening poses as that’s where most of the tension is as normally people don’t stretch that body part. These poses apparently helps one to release toxins from the body and for certain people, emotional toxins as well.

In hindsight, I should’ve just let the tears flow instead of holding it in. Would’ve been a relief to have a good cry over nothing. Seriously :p

…of workout updates. Yes, I’ve been slacking on the blog front >.<

13092009 (Sunday)
Didn’t warm up on the auto belay wall but cleaned 4 routes and lead climbed 1 at C5

14092009 (Monday)
“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: 50 | 86 | 102 | 130 : Total 368
Tabata’s are craaaaazzzzyyy!

WOD091109
In 20 minutes, do as many rounds as possible of:
Run 400m
Max reps Handstand Push Ups
*Note number of Handstand Push Ups completed each round.
Result: 5 rounds (HSPU: 21 | 15 | 15 | 15 | 16)
The run was tiring for me. As mentioned, I’m not very good with cardio so I enjoyed the HSPU part of the workout more. Nevertheless, felt really good after the workout :D

15092009 (Tuesday)
Swam 10 laps of 25 metres
1 hour of dynamic yoga

16092009 (Wednesday)
WOD 091609
Three rounds for time of:
21 Sumo Deadlift Highpull @ 24kg/16kg
21 Ring Dips
Results: 4:11 (16kg & red band)
Had thought that I’ve already recovered from my shoulder injury as I’ve been doin’ quite anumber of shoulder workouts (eg; push ups, presses) but after doin’ the RD’s with the red band, the pain returned. Evidently its the dip movement which is aggravating the injury. Fug.

100 Sit Ups
75 Bicycle Crunches
50 Abs Criss Cross
25 Russian Twist (16kg)
Results: 9:43
Need to slow down on the ab workouts and focus on form instead of speed. But damn, my abs were feelin’ it during the criss cross bit.

Dirty Thirty
30 Box Jumps
30 L-Pull
30 Swings 16kg
30 Walking Lunges
30 KTE
30 Shoulder Press (45lbs)
30 Unanchored Sit Ups
30 Burpees
3 x 30 metre sprint
30 Deadlift (75lbs)
30 Double Under
Results: 37:26 (Sub DU’s with TJ’s)
This workout is definitely not something to laugh at. Come L-Pulls, my forearms were feeling the burn at the 15th rep and the burpees really took the toll and slowed me down as my shoulders were already feeling the burn from the presses. Funnily enough, once we got to the last workout move, I was feeling quite good while doing the tuck jumps. Torturous but absolutely fun workout.

08092009 (Tues)
WOD 090709
For time of:
Run 1.6km
20kg/45lb Kettlebell/Dumbell Thrusters, 21 reps
21 Pull-ups
Run 800m
20kg/45lb Kettlebell/Dumbell Thrusters, 15 reps
15 Pull-ups
Run 400m
20kg/45lb Kettlebell/Dumbell Thrusters, 9 reps
9 Pull-ups
Results: 35:06
I love doin’ Fran. The workout, not the girl. But when you combine Fran together with some killer runs, well lets just say she left me absolutely gobsmacked. By the 2nd round (800m), I was already thinking to myself “WTF am I doin’ to myself?!?” and yet, I continued. And you know what, I realised how much I enjoyed this workout by the end of it. Yes, Pushmore seems to create masochistic people -_____-”

100 Sit Ups
80 Bicycle Crunches
50 Mountain Climbers
30 KTE
Results: 10:50
Did this ab workout after taking a short break from ‘Running Fran’. The mountain climbers were craaazy! Attempted toes to bar but my abs were about to go on strike so stuck to knees-to-elbows instead.

09092009 (Wed)
WOD 090809
For time of:
42 Kettlebell Swings @ 32kg/24kg
21 Ring Dips
30 Kettlebell Swings @ 32kg/24kg
15 Ring Dips
18 Kettlebell Swings @ 32kg/24kg
9 Ring Dips
Results: 12:18 (subbed RD’s with ring push ups and swings at 20kgs)
Didn’t RX 24kg for the swings as I’m still a bit unstable with the heavier weight. Decided to practise form instead by swinging 20kgs. Even then, I faltered a bit at the last round. Subbed to ring push ups instead of dips as my left shoulder still feels the pulling sensation whenever I do dips 0.o

WOD 090909
Five rounds for time of:
9 Kettlebell Press @ 24kg/16kg, R
9 Sit Ups
9 Kettlebell Press @ 24kg/16kg, L
9 Sit Ups
*Scale weight as needed for the KB presses. Sit ups are unanchored
Results: 16:13 (12kg)
Had wanted to bail on the workout as I was still stuffed from banana leaf rice, but after doing the above workout, decided to go for it as the presses looked fun. Towards the end of the presses, I kept on arching my body to the side to compensate for the weight which was an absolute no-no. Had to focus on form but a couple of times, instinctively went into push press mode. Fail.

400metres walking lunges
Results: 11:17
What I thought was a great idea turned out to be a very masochistic move. Fun but masochistic >.<

10092009 (Thurs)
Woke up with reaaaally sore glutes thanks to the lunges from yesterday’s final workout. Awesome! Anyway, had thought that today’s workout was gonna be fairly easy. It wasn’t -_____-”

WOD 091009
Four rounds for time of:
25 Pull Ups
25 Burpees
Results: Approx 41 minutes. Yes, you read it right. I took aaaaaaages to finish the WOD *shy* The burpees left me absolutely breathless 0.o Can I use glute soreness as an excuse?

Decided to take a swim break since the weather was oh so bee-yoo-ti-fool this afternoon.

Swam a short 10 laps of 25 metres before I headed over to Pushmore where I did the following workout;
Barbara
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Results: 35:51 (chest to bar pull ups)
Yay! My time for Barbara has improved compared to the first two times (back in January and June 2009). I was already thinking about stopping at the middle of the third round but switched mindset and thought, two more rounds left! Managed to maintain the chest to bar pull ups for the first four rounds but faltered a bit at the fifth round. Overall a good one. Boo-yah!

On another note, have been losing muscle mass since I finished my last batch of protein supplement approximately 2.5 months ago. Initially thought of supplementing with natural foods but the thing is, I usually don’t fuel up within 45 minutes after I complete my workout 0.o Gonna get another batch of protein and see whether or not lost mass can be regained.

Yes, I know. I haven’t updated my main blog for the past week. Not that I don’t have content, I’ve got tons of stuff I wanna share! But I’ve just been busy - there’s so many things I wanna do. Anyway, workout posts are easier to blog as its straightforward and I just type out what I did :p So here’s the latest update. Main site will definitely be updated by middle of next week! For real, for real!

04092009
WOD091009
Three rounds for time of:
400m Run
21 Kettlebell Swings @ 24kg(M), 16kg(W)
12 Handstand Push Ups
Result: At the end of the first round didn’t feel too well. This could’ve been attributed to lack of rest and the hiatus from working out for the past 2/3 days. Time was 15:57 with weight at 16kg. HSPU’s have improved from previous pussy HSPU. It’s more than halfway down now. Yay!

100 Sit Ups
75 Bicycle Crunches
50 Mountain Climber (push up position, do alternating knees to elbows)
25 Hanging Knees to elbows
Results: 8:38
Doing the mountain climber after bicycle crunches was NO joke. My side obliques were feeling it. Good one.

‘Diane’
21 - 15 - 9 reps for time of:
Deadlift @ 112lbs
HSPU
Results: 6:58
Did this workout back in March 12, 09 when I used 95lbs and my time was 7:50. And its true! The HSPU’s are deeper! So there’s a slight improvement here in terms of strength and time. Noticed that my strength exercise are improving but my cardio exercise are stagnant. I’m not gonna say what I know I should be doing cos its something that I’ll do at my own accord and not something I’ll announce to the www >.<

05092009
Swam 20 laps of 25 metres (yes, despite having tons of editing to catch up on. Eeeeks!)