Mid week break

Was good! I think the work week should have a mid week break. Period. Work 2-3 days, day break to recharge, work 2-3 days before the weekend. 

Spent Wednesday morning traversing DH with the TPRC gang and rounding up with a loop around LG (this was solo but since it was a small loop, no biggie). Shower and quick brekkie before meeting Jess on the mat and let me tell you this…it was a sweaty mess alright.

Decided to move up today’s run to yesterday coz you know, you know…to spend time with the TPRC hommies. Back to the grind today – workout and work wise.

Upper Body Workout

Supersets of:

(a)    Incline BB bench press (this was tough coz of the incline angle)

(b)    Close grip lat pull down

(c)     DB chest fly

(d)    Cable reverse pull

Supersets of:

(a)    DB bench chest press

(b)    DB bendover wide row

(c)     Cable tricep pressdown

(d)    DB bicep curl

by which time, I was HALF DEAD! Coz coz coz you know ya…we’re working on 5-sets of “low reps”, the latter being a misnomer coz it was definitely NOT “low reps” when you’re end up doing 15 reps. And S sprung a surprise by making me do this!!!!

Supersets of:

(a)    Close grip row

(b)    Push-ups

which thankfully was only 3 sets!

Client lunch today was a draggy, slow event and I was glad to “escape” early with the syndicate guys since they had to man their desks.

Junk miles

Put in about 6.4 junk miles around the neighbourhood this morning.

Sky-high humidity: check

Sky-high temps: check

Risk of being road kill: check

Wind: nada

All equating to arriving in the office at 7:45 am since zero travel time to Hartamas or Merbuk for run, Bangsar for shower facilities at the gym. It’s gonna be a long work day but at least we get tomorrow off. Yay! [insert happy dance here!]

Back in the game!

Not really…just that I haven’t been posting. Runs have been going, workouts done, yoga checked. Blogging, journaling nada. We’re switching things up a bit on the workout front – 5 sets instead of the 4 but it’ll be for a few weeks, maybe 3-4 max before we revert to the same ole, same ole. According to S, 5-set workouts are tough on the body and is never meant to be permanent.

This week is week 2 of the 5-set workout and we worked on legs & shoulders…and for good measure, S threw in a “bit of biceps and triceps”. Oh yeah, “for good measure”.

Supersets of:

a)       Smith machine squats (nope, still haven’t figured out how to go “low”, like super low and still be able to get up which is of course being the most important…I mean you can’t be sitting there for the entire workout)

b)      Leg press (and please remind me who said “5 sets but we keep the reps low”…nope, 20 reps is not “low” by any measure)

c)       DB Arnold press (not bad, not bad)

d)      DB single arm lateral raise (chance to “rest”)

Supersets of:

a)       BB deadlift (with reminders to push my butt back)

b)      Leg extension (and another of that “20 reps” thingy for the first 2 sets)

c)       DB frontal raise (not bad, not bad; anyone notice the pattern here???!!!)

d)      Cable upright row (definitely a pattern here coz this was another chance to “rest”)

{for good measure} Supersets of:

a)       Cable bicep curl (first set was a fluke coz it was too heavy)

b)      Cable rope tricep pressdown (neutral coz I could do it!)

This was yesterday’s cerita – pix stolen from Mrs Moey.

I'm Back!

It’s been a busy few months (ok, a few years) with the re-org at work and with that the changed dynamics at the office (subtle way of saying…you know what!). I’ll try to get back to regular posting and by that I mean, a post every few months. Wahahahahaha!

The day started early and yet I only have time for a 1-mile warm up?!?! What gives???!!! Compounding the misery was my-most-dreaded-body part-workout aka legs! I guess this would be the time to apply the adage “get it over and done with”.

Leg Workout

Supersets of:

a)    Squats (naturally it wouldn’t be a workout if the weight plates do not keep stacking up!)

b)    DB sumo squats (this was a high rep workout so the DB even at 27-30lbs didn’t feel too strenuous)

The nightmare continues…

Supersets of:

c)     Leg hack squat (horrifyingly for me…the weight plates continue to stack up. Are we seeing a pattern here????!!!)

d)    Jumping squats (OMFG! Gotta be kidding…that many squats?!?! And in succession?!?!)

Supersets of:

e)    Leg extension (for the first time this morning, we kept to the same weights!)

f)     Prone leg curl (we had to swap this with the split lunges since the legs were jello-o-o-o-o after the multiple squats)

Supersets of:

g)    Calf raises (nothing tragic happened)

h)    Split lunges (ah…much better…I meant my form or at least I didn’t look like a drunkard on the gym floor like I did during the first set which we tried after the leg extension)

Capping off Wednesday morning with abs crunches on the Precor.

Chinese New Year

Short, super slow trot/walk around Bird Park – Planetarium – National Mosque route this morning. I mean it! It was a shuffle, walk whatever. I like walking actually – it’s so underrated. I like the quiet meditative time.

Ok, enough of Zen talk. Here’s what happened in the office yesterday evening.

But before that…this was on standby for the lion. Oh whew…lucky the lion didn’t “makan” the octo. It would have been takoyaki feast in that case.

Revival

A revival of sorts I guess. Yup, it has been sometime – no justifiable excuses. It’s just that I lost the spirit to blog and needed some time out. This will be a short one post and we’ll see how things go from here. No promises that the posts will suddenly flood the blog; actually I’m still thinking if I’ll even hit “print” on this one.

Despite the CNY hols last week (perfect excuse for slacking!), Michael and I put in 3 full days [pat on the back, please]. So this morning’s session didn’t really felt there was any time away.

Back & Lats

Supersets of:

a)    LF cable lat pulldown (Guna used to call this the “mother of all back workouts” and “mother” did really made sure we worked the lats as the weight bar kept increasing)

b)    BB deadlifts (IMHO a 5’ + girl looks odd handling the long 45lbs bar; just too difficult balancing which got worse when the weight plates were included. The thought that kept me going: stop whining, the faster you get this done, the closer we’ll be done!)

Supersets of:

c)     LF low row with a straight bar (not too bad…until the weight stacks started going up in which case FML!)

d)    BB bendover row (at least we didn’t use the long bar! Yeah, sorta consolation)

Supersets of single arm:

e)    Bendover DB row (wasn’t too bad)

f)     Overhead DB row (whatever…it’s something like an overhead swing but not really; this was tough for me coz I’ve weak upper arms/shoulder/back muscles)

{Finale} supersets of:

g)    Chin-ups (why does the toughest one have to be the last????!!!)

h)    Precor Abs Crunch

And we’re done!

Some random pics from the weekend…where I ran outta body lotion and sub that with face cream…and when that ran out, sub that with whatever I could scrap from the body lotion bottle and dropped some lavender oil (hey…this is to maximize mileage).

So it was a whew…when I got my hands on the body crème last nite. The Natta box? Oh, that’s my just-ordered face mask (it’s green and I probably scared the hellavu anyone who I passed by).

And this is my angpow from our team head. Wanna take a guess on the amount? Let’s just say we’re super happy.

What's up Wednesday?

Woke up to the pitter patter of rain and stayed up! Yeah, I’m probably the oddball who doesn’t take any opportunity for a lie in on a cool-so-nice-to-snuggle-under-the-covers. In fact, I even upped the ante with some stretches before heading to the gym. Now go buy the lottery!

Oh, the abs still hurt from Monday’sworkout. So zilch laughing or coughing for the moment.

Functional Training

Something a little (little???!!! This is a whole new ballgame altogether!) different from the usual. I just roll with the times, not that I had any choice.

Deign (spell?) set of:

a)    Walking lunges

b)    T-bar side lunges

c)     Running 1 box forward, 1 box back, 2 boxes forward, 2 boxes back, 3 boxes forward…you get the idea (running like a mad woman I might add!)

d)    Jumping squats

e)    Moving, beating, hitting the rope on the floor + squat (beats me what’s the actual name!)

f)     Jumping squats into the inside rim/circle of the lorry tyre (basically in and out completing the circle)

h)    T-bar bendover row

i)      Free-standing dips

j)     Free-standing chin ups

k)    Precor abs crunch

As you can see, my vocab on functional training is limited…heck my coordination is also limited…which was why it was really embarrassing doing it on the gym floor this morning. If you don’t mind, I’ll put a paper bag over my head in the next few days.